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Friday 26 February 2010

Posted by The Coach on February 25th, 2010

3-3-3-3-3 reps

Use a load that is 95% of your 3RM.

As many rounds as possible in 20 minutes of:
Pull Up, 5 reps
Push Up, 10 reps
Squat, 15 reps

Post rounds to comments

“The Winners Circle” (PDF)


14 Responses to “Friday 26 February 2010”

  1. Pete Yeates said

    I think this guy owns “The Winners Circle”.

  2. Scott said

    Nice link Pete. The TED web site rocks. So much great stuff from so many inspiring minds.

    Trained at the Karratha gym again this morning (Thursday). `Fran`. If the locals did not think I was crazy before they do now!

    As I was doing the thrusters I could see some of them thinking `Dam ,that guy bends his knees way to much for a military press`

    Warm Up

    -Crossfit WU
    -Shoulder mobility
    -Glute activation (as taught by Pete)


    -Deadlift (3 sets of 5 reps @80kg..comfortable PR)


    -Fran 28kg Thrusters/Pullups with red band. 7min55sec and sucking air. Pull ups were of the `akward dead hang variery` as the pullup bar in the Karratha gym is shite and is no where near tall enough for my outstretched body length. Need to learn how to `kip`.. Stef, Jason, Pete..I need a `Kip` lesson on my return to Perth next week.

    Various stretches to finish.

    I know it will vary from person to person but what is a reasonable time period between your first attempt at `Fran` and finally being able to do it as required? ie – Rqd weight and `Kips` with no band Anyone?

  3. Pete Yeates said

    I did Fran as Rx’d once about 2 yrs ago, and it took me about 12 minutes to complete. Since then I have decreased the weight used for the thrusters to 35kg, 5:14 on last attempt this month.

    I think a good time as Rx’d is around the 5 – 6 minute mark, which would put you in the average time range according to

    I still have to get way stronger on my front squat and press, and to get this out as Rx’d in under 6 minutes, may take me another year or two.

  4. The Cell said

    Don;t worry about an rx’d Fran mate. It’ll come. My first ever Fran, about 5 years ago was with the rx’d weight and pull ups on one of those assisted pull up stations at a Globo Gym. I think I took about 14 minutes!! I’ve since done Fran maybe ha;f a dozen times and my PB is 5.14. Not particularly fast by Fire Breather standards but then again, I’m not training to be better at “Fran”.

    What is your weakness in the WOD. I’d suggest pull ups.

    I’d keep the thruster weight down as you’re doing and working on your pull ups. Build volume and numbers through ladders. Kipping will assist greatly.

    Test then re-test, then test again. Do that over 6-12 months and you’ll notice a huge improvement.

    Increase the Thruster weight after your pull ups improve.

    Jase πŸ™‚

  5. Vicki said

    Scott that’s too funny about your bendy knees – I remember doing a Pump class and the instructor looking at me and telling me my squats were “too low”!

    Miss training 😦 Back to it soon… Who’s that cute guy in the pic? I might need to marry him πŸ˜‰
    See you all soon!

  6. Pete Yeates said

    Warm-up = Muscle activation drills, Dynamic mobility, Row 5 minutes, Deadlift x 5 @ 40, 60, 80, 90kg’s.

    Deadlift 3,3,3,3, 3 @ 100kg’s

    Cindy as Rx’d = 22 Rounds + 5 Pullups + 10 Pushups + 5 Squats

  7. Jane said

    Easy day today only squad swim session with lots of rest in between reps πŸ™‚

    5 x 100m at 1.32 pace on 2mins
    2 x 50m sprints on 60s
    5 x 100m at 1.32 pace on 2mins
    2 x 50m sprints on 60s
    4 x 100m at 1.32 pace on 2mins
    2 x 50m sprints on 60s

  8. Lisa said

    Warm up
    5 min row

    Strength – deadlifts
    3x3x3x3x3 @ 75kg

    WOD – Cindy

    5 pull ups (blue band)
    10 push ups (knees)
    15 squats

    16 rounds

    There is no polite way to say it – I’m buggered!! πŸ™‚

  9. Will F said

    Cott session this morning:
    AMRAP – 20 mins, run up the steps through carpark and back down, 10x burpees, 10x squats, 10x pushups – 4 full rounds
    Tabata Bear Crawls 30/30 for 10 minutes – 5.
    Finshed off with a nice dip in the water, weather was awesome.

  10. Jane said

    Tracy & I attended the Trigger Point Therapy workshop at Southern Crossfit last night – it was fab!

    The difference in how we felt after treating ourselves was amazing and the guy who presented it is a triathlete who does no stretching at all, he just does the trigger point stuff and has no injuries – he also trains & races in racing flats

    I have had the kit since the CFE run workshop last year and have used it fairly regularly, but now I feel much more knowledgable about what to do and how to do it – I’m going to make it an integral part of what I do because the difference was so amazing!

  11. Pete Yeates said

    I attended the last TP workshop at SXF, and each night have been using a combination of Foam Rolling, and Trigger point Active Release with the ball. Recently I found an even better ball for releasing the trigger points.

    It is just the right firmness and those knobs work wonders for any deep muscular tightness, and are available from Big W (and probably most similar major retailers) in the sports / cricket section for about $7. Since purchasing this ball 2 wks ago, lots of stubborn areas have unlocked, and am no longer sore in my lumbar first thing in the morning. πŸ™‚

  12. Amanda said

    The lifting this morning felt so heavy. After the running WOD yesterday I have decided to trade in these short legs and go for some with a walking gait of around 2 m πŸ™‚

    Warm up = 5 min row + Mobility

    3Γ—3×3Γ—3×3 @ 70kg

    “Cindy ”

    5 pull ups (OJ BAND)
    10 push ups
    15 squats

    17 rounds plus 12 squats, just missed out on 18. Hacked up my right hand = Blood = OUCH!

    BUT…Kipping is my new most favourite thing! Im going to kip for breakfast lunch and dinner!

  13. Rhys said

    A lovelly morning down at cottesloe doing the workout as Will mentioned.
    AMRAP 20 mins – 7 Rounds
    Tabata Bear grawls – 7
    Then I did my usual run down to Swanbourne SLSC and back sprinting up 4 hills. Very hard sprinting up hill after all that lactic build, and capped it off with a swim. What a lovelly way to start the day.

  14. kate said

    Warm up, 5 min row, Mobility

    Strength – deadlifts
    3Γ—3×3Γ—3×3 @ 62.5kg

    WOD – Cindy

    5 pull ups (orange and yellow band combined. Probably = red??)
    10 push ups
    15 squats

    18 rounds even.

    Thanks Storm for keeping it real today. I really appreciate the strictness and feels good to walk away knowing you have been really thorough in the WOD.
    To quote Gym Jones, coz I know you love it when I do Stef, “we do not count incomplete reps no matter how good the athlete’s intention. Athletes shortcut reps because it’s easier to do less than it is to do more and that’s cheating or at best, lazy.”

    Other things learned today; use the med-ball to ensure good squat depth, tape higher up on the wrist (towards the hand) to avoid cramping. Thanks Storm πŸ™‚

    Love learning stuff. Great day at The Cell!

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