CFWUx2 10*45dl 10*45thr 5*95thr
6:51

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Rebuilding a good credit score can be very frustrating and usually takes up months or even years depending on how consistently  you pay bills completely & on time. I used to be among these unfortunate categories until recently when I had this job interview. I was invited to attend  by The Mosaic  Company  in Florida , and after a background-check by the company I was placed on hold because of my terrible credit report score  .A 550 FICO score is considered very poor and  generally won't get the best terms for loans and credit etc . Thanks to NEWHORIZONCREDIT1 who came to my rescue and performed their magic on my credit score report , now I can boast of a credit score of 790 . contact them at ( NEWHORIZONCREDIT1 AT gmail DOT com ) . Trust me they are reliable ! .

Question: which do you think is better at achieving the goal of performing workouts at maximally safe weight with good form, as fast as possible?

1.) Prioritize speed by starting a workout with lower weight and build up weight over time keeping speed constant?

2.) Prioritize weight by starting as heavy as safely possible and build up speed over time keeping weight more or less constant?

An for example: 1.) start at a lower weight whereby you can do Fran in, say, 4 minutes and add weight over time, or 2.) start at the Rx weight at 8-10 minutes and try to get quicker over time?

Both options assume good form and seek the same goal.  The question is about the most efficient path (if there is one). 

Thanks!!

What is even cooler is when the grand parents, the parents, the teens and the kids can all enjoy an active day together because they have the capacity.  
All want should train to make the most of their life.  

M/59/5'10/184#

2:26 Rx'd

Had to will myself through the last 9 thrusters.  :19 slower than PR

subbed 35# dbs

6:16

Accidentally subbed a previous workout that I'd missed from April 20th 2019. I pulled up the wrong date without realizing. I scaled it to: 3R of 40sdlhp, 100du, 20 thrusters@25kg in 22.:25.

5:32 
Rx 

Fear factor: 10 for sure

7:12 rx

For the warmup I did four rounds:
:20 front then back scale on left
:10 l sit hold on floor
:20 front then back scale on right
:10 L sit hold on floor
:20 free handstand accumulation
:10 mixed plank left foot right hand
:10 mixed plank right foot left hand
Stretch remainder of 5 minutes. Mostly 
Spideys but some quads and pancake stretches. 

40/190/5’9”

30kg

3:41

3:34

5:14 Rx’d. 

2:20 RX new PR :D

Rx 4:46 

8:18 
Thrusters @ 40kg instead of 43kg

5:41 Rx

SLIPS was a great warm-up. Really liked how I felt going into Fran.

5:05 rx

Coming out of a two week cold. This WOD destroyed me. 

8:05

Rx 22:52
First 2 sets of pull-ups toe touches

6:10 scaled 70 lb dumbbells in hotel 

5:58 @ 65#

Newby on Rx weights:
19'26"

4:54 Rx

20:39

https://youtu.be/bngi83r92Sk
3:57 rx
Almost threw up

5’8” / 163 lb / 20 / M

Rx’d 2:54

Not sure if I have a preexisting PR but I feel safe in saying I’ve made a new one here!

14:16 w/ 75# & kipping PU - right knee feels pretty good, not an issue during the wod; just de-conditioning 

4:42 rx
171207: 5:10 rx

10:29

15-12-9 pull ups burpees
Pull up: Unbroken, two sets, unbroken

7:09

21-15-9 reps in 12:53 of:
Thrusters, 65#
Pull-ups

65lbs
6:38
Toes to bar
30-20-10
Stretches and planks

04:12

M/57/6'2"/177

20 min of SLIPS
FRAN  - 8:42 rx'd  - well off PR of 7:54

Rx, 4:24. PR by 3:02, but that was a long time ago and my first time doing fran.

3:48 rx

2:59 Rxd

7:18 RX

90 degrees today - killed me

M/6/190/51

Had it for dinner tonight. 350 for 45 minutes. Amazing. 

45lb bar, band assisted pullups 12:20
Fiance RX 4:04

First time Rx 6:45

Jackie 35#, ring row 5:04

4:21 Rx 

new Fran PR 6:50 RX women's
all Slips practice plus extra Stretching

4:07 Rx’d PR

Beat last PR of 6:22

4:28
used the wrong bar and ended up doing 105# thrusters by mistake. This may have been a personal record for me anyways so I am pleased.

Bodybuilder here trying CrossFit for the first time, this was my first CrossFit workout ever so go easy on me. 5’9” 192 lb finished in 11:36.

Male 5'7"/180 lbs/ 29 yrs old

Completed in 10:37 at 95 lbs

4:34 RX'd - tied with my former PR. Part of me is super glad that at 14 weeks post baby I tied my all time PR, but the other part of me is super annoyed that I didn't go just one second faster...

Baby  Fran 15 9 6

Had to slip this in between work and golf and do one to break it up

3:03

4:11 rx’d 

43/6'3"/200
2:47 rx

I'm new in this but my time is 16min. but it is a start for me 

4:08 women’s rxd 

SLIPS done
75#, jumping pull-up. 4:58

As rx’d
8:39

SLIPS was a great warmup. 
Rx'd took awhile

As Rx’ed 3:19

4:28 Rx (PR)

Compare to was 5:39 previous PR. My goal was to get under 5 mins so I’m happy! 

54 YOM 5’6” 215

Rx’d

First time Fran RX’d.  Usually used Dumbells And assisted Chins

RX’d 14:04. 

What are SCALES and SLIPS?

Thanks

5:11 rx - 4 second PR from 190218

M/35/5'9/150

7:18 RX
M 42/1.78m/77kg

7:58 Rx and on a fat bar.  The (along w/ Fight Gone Bad) signature CF workout.

180706:  7:32 (85#)
140301:  7:22
131112:  8:15
131021:  9:05

6.22 Rx.  Having trouble holding my phone to type this. 

F/48/5'6"/145
65# and kipping, always kipping
happy to make my sub-10min goal, but this was rough
9:54

3:21 rx, 
0:22 over PR but head wasn't in it:)

7' 13" @ RX, Terrible time, I am getting worse and "less fit" the more I do this stuff, might take some time out.

3:57 Rx

I fell in the hole of my 9th of 9 thrusters. I had to get up and squat clean thruster 1 rep. Otherwise would have been a PR. 

Had to scale weight to75lbs on thrusters 5:20 

Loved the SLIPS. Felt great to start Fran ... scaled to 70lbs bar: 7:13

Newby.   18 min total.  

260.  6'4.  50

20 min SLIPS, 3 min rest, then Fran Rx 7:17. I’ll retest Fran this weekend without doing SLIPS first to see if my time improves. 

4:01 Rx Pr
Previous pr 4:13
M/41/5’8”/163

Warm up rx
Scaled to
65# Thrusters
strict pull ups
8:47
compare to was RX @ 6:30'ish
m/49/175
9 times out of 10 as soon as I get in my garage gym, everything else fades away.....today was that 1 time out of 10.  Still so thankful I got to put in the work though.

8 min 22 sec

M/44/6'2"/185#

Rx'd 
3:49...5 secs slower than PR but only my 2nd time under 4 mins

Anyone that does not support weight lifting for children has never lifted a child’s backpack. Strength training is essential for children. But back in the day, there was a misconception that lifting weights stunted growth. Physicians cautioned against strength training and weight lifting due to limited data regarding safety. These concerns are outdated. 

Programs like CrossFit Kids improve overall strength and general physical preparedness. Although there are definitely advantages of team sports, I’m overwhelmed by the time and financial commitment for youth team sports. Families spend thousands of dollars and hundreds of hours for team sports. The limited skill set of any given sport does not help the child’s overall neuromuscular development or athleticism. They are just good at throwing, or hitting, or bouncing a ball. 

Children aren’t physiologically just small adults, but they do have the same process as adults when it comes to CrossFit. Practicing with small loads and demanding proper technique building to allow for slightly greater loads. CFK is a program that supports all kids including kids who want to excel in other sports, kids who don’t like team sports, kids who have special needs, and kids with injuries. And kids who need to carry their backpacks without hurting their backs. 

안양공식인증지부 크로스핏힘
2'41"  45세/강경택/180cm/90kg 
내가 제일 좋아하는 WOD!!! 굵고 짧은 화끈한 스타일!!!

Champions Club Scaling Notes

RANT: 
When Strict Fran came up in February we did regular Fran as a test to see how the strict movements have been paying off. One thing I learned while coaching that (only took 10 years, no biggie) was that there are a couple of prerequisites to intensity workouts — meaning short and fast. For Fran, if you have to do pull-ups with rings and don’t have the form/technique to do thrusters that feel heavy but you can get through if you really want, then doing a low amount of numbers is not going to do the trick. Volume, sometimes, is the best sub to get the fatigue stimulus we want. So the adjustment I’ll make for some people is to add reps. Try 35-21-9 or something like that. ring rows and whatever weight they can tolerate on thrusters.

I SHOULD TRY THIS RX’D IF: I can be under 5 minutes.

ORGANIC SCALES:
Strength — heavy thrusters, weighted pull-ups, less reps. Or just slow both movements down.
Stamina — 45 thrusters and 45 pull-ups for time
Endurance — as is
Flexibility — extra low on thrusters, reverse grip and feet together on the back swing for pull-ups

NEUROLOGICAL SCALES:
Coordination — let go of the respective bar at the top of every pull-up and thruster
Accuracy — squat to med ball, picky on pull-up range of motion
Agility — fast as you can between down and up of thruster
Balance — load the bar unevenly, do pull-ups on something other than a perfectly circumferenced pull-up bar

GROUP VERSION:  probably go in heats because of bar space, and add reps for those who can’t hit intensity

WARMUP: 
If you don’t want to do the static hold warmups…
Squat — obviously
Handstand — overhead prep
Jump rope — always
Kb swing — core to extremity practice
[insert thing that will get you sweating here]

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  9

As true in 2019 as it was in 2003. "Needs differing by degree and not kind" could not be more clear. I've sent this article to my mother. Fingers crossed.

Just hearing the name of this workout makes me nervous, even after 10+ years! Faster times will be under 2:30. Ideally, I’ll be able to modify all athletes to complete the workout in under 10:00. With that being said, if an athlete has been around for a while and wants to attempt this workout as prescribed, I will give them the green light to do so today, even if the workout takes longer than 10:00. 
Thrusters- I consider the prescribed weight to be light. I’ll coach my athletes to use loads that allow them to, potentially, complete the first round unbroken.  Ideally, the subsequent rounds are completed with minimal rest breaks. For most athletes,I will reduce the load and perform the prescribed amount of reps, though some cases, very deconditioned or extremely new athletes might require a reduction in reps.
Pull-ups: I consider 45 reps to be a moderate amount of kipping pull-ups and very achievable when arranged in this fashion. For athletes that cannot perform more than 10 reps consecutively, I may reduce the reps per round to maintain consistency and range of motion. For athletes that cannot currently perform pull-ups, I will have them modify the movement to a jumping pull-up, because this variation can allow for a fast pace throughout the duration of the workout.

Intended Stimulus
.
Hell fucking yeah! It is CrossFit Christmas! Fran is what most people have in mind when they think CrossFit: barbells, pull-ups and speed. We know CF is so much more than that. So today let's celebrate the methodology, let's celebrate the philosophy, let's celebrate the community, and let's celebrate the sport by giving it hell, and by staying true to the stimulus behind this workout. Fran was designed to be the equivalent to a short gymnastics routine on the rings*. We want you moving fast and we want you to be working hard. We want both. We want you to get Fran cough. Scale the weight and the number of reps to ensure you can actually go hard and fast. Shoot for something you think you can do in under five minutes. It might be difficult on your ego to scale a benchmark, but hey can you do Option 1 under three mins? Can you do a sub three minute Fran with a lower weight? It is alright to play and test. The worst thing that happens is you have to redo Fran, and that is fucking AWESOME. 


ENJOY!


*Check out the video "The Story of Fran" by Greg Glassman, on the CrossFit Journal. 


Option 1 
15-12-9 reps for time of:
Thrusters
Kipping Pull-ups
 
♀ 65 lb. ♂‚ 95 lb.


Option 2
15-12-9 reps for time of:
Thrusters
Kipping Swings
Straight Arm Ring Rows
 
♀ 55 lb. ♂‚ 75 lb.

Fear factor 10!

Globo scale...As Rx.  Be careful if you are using iron plates.  Male sure you warm up kipping pullups before doing this.  This is an all out Sprint,  scale with  that intention.


 If you can't kip due to the type of pullup bar, you are doing strict Fran today.  If you are in a hotel gym without a pullup bar sub lat pulldowns and db thrusters 40/25lb dbs.