Tuesday 11/29/11

Phil:

Power Snatch
5 x 3


Deadlift
1 x 5+


Kiley:

CFE Swim:
15 minutes with t-shirt. Rest 3:00. 15 minutes w/o t-shirt.

"Fran"
21-15-9 reps for time of:
Thrusters, 63#
Pull-ups

Friday 10/01/10

Phil:

Snatch
Heavy Single


Snatch Deadlift
5 x 3


Snatch Pull
5 x 1


Later in the day:

"Fran"
21-15-9 reps for time of:
Thrusters, 95#/65#
Pull-ups

5:00 rest

"Diane"
21-15-9 reps for time of:
Deadlift, 225#/155#
HSPU


Kiley:

CFE Swim

For time:
50 m, 100m, 200m, 100m, 50m
Rest :30 between each distance.
Rest 4:00
Repeat ladder

Friday 09/24/10

Phil:

Snatch Technique Work
Mid-hang + Below knee + Deck
6 x (1 + 1 + 1)


OHS
5/3/1 - Week 2
70% x 3
80% x 3
90% x 3+


"Heavy Fran"
15-12-9 reps for time of:
Thrusters, 135#/95#
Weighted Pull-ups, 45#/30#

Sunday 06/06/10

Phil:

Rest Day

Kiley:

"Fran"
21-15-9 reps for time of:
Thrusters, 65#
Pull-ups

CFE:
Open water swim in wetsuit

Sunday 02/28/10

Snatch
5 x 3

Compare to 02/19/10.


20-15-10 reps for time of:
Box Jumps, 24"/18"
Pull-ups
(Courtesy - mostly - of Catalyst Athletics)

Compare to 03/20/09.

Original metcon:

"DB Fran"
21-15-9 reps for time of:
DB Thrusters, 45#/30# (per DB)
Pull-ups

Kiley, Becky, and Phil
(12/11/09, 12/13/09, 02/25/10)

Tuesday 07/21/09

Location: CHS
Time: 12:30 p.m.

Back Squat
5-5-5-3-3-3

Compare to 06/05/09.

"Fran Gots Hops"
21-15-9 reps for time of:
Box Jumps, 30"/24"
Pull-ups

Below is the metcon originally posted for today. After some thought yesterday, I realized this was some pretty poor programming on my part as it would have resulted in heavy cleans, a metcon with clean and jerks, and then heavy jerks on days 1,2, and 3, respectively, of this cycle. CrossFit's prescription is threefold: 1) functional movements, 2) constantly varied, and 3) performed at high intensity. While this 3-day cycle would have fit criteria 1 and 3, it would have failed criterion 2 pretty miserably. In light of this, we've changed things a bit for today.

"Uneven Grace"
For time:
30 C & J

Guys: 135# (Bar + 50# + 40#)
Girls: 85# (Bar + 25# + 15#)
Break the 30 reps into sets of 5 - you will change positions (to the other side of the bar) every 5 reps. Of course you can break the sets of 5 into smaller sets as necessary - just be sure to switch every 5 reps.

Scale as necessary, but aim for a 10# difference between the two ends of the bar.

The cleans may be power cleans, and the jerks can be done as either push or split jerks (or even push presses). The bottom line is to get it overhead (but not using the snatch).

Compare to 06/07/08.

To get a picture of what we'll be doing: Uneven Grace.

Saturday 02/21/09

Location: CHS
Time: 8:00 a.m.

"Fran"
21-15-9 for time of:
Thrusters, 95#/65#
Pull-ups

Compare to 12/28/08.

This will be the first "Fran" where more than 2 people can go at once!