Yesterday’s workout, “Fran”, is the most famous of CrossFit WODs.  While I don’t think it’s the end all be all of fitness tests as it definitely favors the lighter athletes and is too short, it is an a**kicker.  It’s very deceiving when you see it written on the website.  It just doesn’t look that hard.  Even still, we had a lot of new PRs on it and many by over a minute.  Congrats and keep up the hard work.  We love it.

Yesterday’s tops…
John Z. – 2:32
t. – 2:32
Caleb – 2:42
Zach – 2:47
Cody – 2:54
Dawn – 4:18
Abby – 4:40
Melissa – 4:40
Maria – 5:00

I mentioned Peiwen’s phenomenal improvements in form and technique. The pics so it so well. It’s equated to a 25lbs PR on her C&J since coming to CFW.  Congrats Peiwen…  keep lifting!

CrossFit WOD
For time…
40 Reverse Wall Ball Shots – 10ft target (14lbs)
20 (10 ea leg) Lunge Steps
5 Ring Dips

20 Rev. Wall Ball
30 (15 ea leg) Lunge Steps
10 Ring Dips

10 Rev. Wall Ball
40 (20 ea leg) Lunge Steps
20 Rings Dips

11 thoughts on “Hump Day

  1. Peiwen says:

    Thank you Tony and all the CFW instructors — my form and technique wouldn’t have improved if it weren’t for your awesomeness! Oh, and thanks for the Oly shoes, Larry…haha

  2. Abs says:

    So Cool Peiwen! You are such a pleasure to work with…came in with an open mind are SO coachable! The shoes are pretty sweet too! 😉 Keep it up girl…you will be UNSTOPPABLE

  3. Abs says:

    Carolina CF challenge peeps….are we still meeting tonight to go over strategy? what time? WODs are due to be posted at 4pm….SO PUMPED.

  4. Todd says:

    Peiwen, great work! I know for myself i cut my Fran time in half since the first time i did it back in October. Kudos to all the PRs this week!

  5. Bryan says:

    Had to pick up a shift tonight and can’t make the meeting. any challenge participants want to roll by Brixx tonight and give me the scoop? I’ll make it worth your while 🙂

  6. Scott S says:

    Fitness Challenge WODs

    All athletes will compete in the first two events!

    Event #1: (This WOD will be held outdoors….dress appropriately!)
    AMRAP in 12 minutes:
    12 Burpees
    12 KB Snatches (Men/Masters: 52lbs Women: 35lbs)
    1 Farmer’s Carry (Men/Masters: 2x52lbs Women: 2x35lbs) – approximately 100m

    Event #2:
    3 Rep Max Front Squat

    After the first two events, athletes in approximately the top 65% of scores will move on. Those finishing in the bottom 35% will not continue.

    Event #3a:
    For Time:
    Row 1000m

    Event #3b:
    Immediately upon finishing your 1000m row,
    as many reps as possible in 3 minutes
    Men: Muscle Ups
    Masters: Chest to bar pullups
    Women: Chest to bar pullups

    Scores from Events #3a and #3b will be added to the first two events to determine who moves on to the Finals. The Final event will not be announced to anyone until it is about to begin. Competing athletes will be sequestered until they step into the event space to complete the the final event.

    Finals Competitors:
    Masters: 5 competitors (1 heat)
    Women: 12 competitors (2 heats)
    Men: 20 competitors (2 heats)

    All athletes MUST check in from 7-8am on Saturday. To expedite check in, please print and fill out the two page waiver attached to bring with you. We will hold a WOD briefing with movement standards at approximately 8:20 and the events will kick off about 9am.

    There will be no DNF’s for any WOD. If an athlete is unable to complete a particular event they will simply register a score of “0” for that event but their scores will still be totaled.

    Progenex will be providing full servings of their Recovery and More Muscle shakes for each of you after each event you complete. If you have a shaker please bring it along to make serving you easier.

    Be prepared for the unknown….you will be allowed to wear weightlifting shoes, wrist wraps, tape, knee wraps, or use your own jumprope during the competition.

    Events are subject to change if there are any unforeseen circumstances.

  7. Rob the Ghost says:

    *For Event 3A it’s actually row 1250 meters, apparently the 1000 meters in our emails was a misprint. Let’s go get ’em CFW!!!!

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