Paleo Benchmark #1: “Fran”

Sep 15th, 2014

Category: CrossFit

Paleo Benchmark #1: “Fran”

Eyes on You

Eyes on You

Save the Date: Saturday October 11… 4th Annual Photo Scavenger Hunt!
Please join us for our 4th Annual Photo Scavenger Hunt! What the heck is this?…let me explain. On October 11th at 9 am we will gather into groups of 5-7 people based on ability level. We are meeting at the Park Street T station. Each group will need one smart phone, and you will have 90 minutes to capture pictures of the movements listed below at different Boston landmarks of your choice. You must travel on foot, no transportation! If you are not a strong runner, we will group you with others of a similar ability level so that you will not feel pressured to run further than you feel comfortable. However, keep in mind that this is your workout for the day. This is supposed to serve as an endurance WOD. In the past one group hit up the South Bay Center, while another group went down to Fenway park, and the third group hit up the North End. Many of the coaches will be participating too! You don’t want to miss out, it is a great opportunity to get to know people!

The movements are listed below, you can capture other movements in addition to these:
* Handstands
* L-sits
* Pistols
* Box jumps
* Overhead squats
* Pull-ups
* Burpees
* Kettlebell Swings

We want you to be as creative as possible. Try to use props, use tourists, create scenarios, quick videos, KB swings with gallons of milk, make this entertaining. When was the last time you explored the city on foot? You will have 90 minutes to complete this task, and trust me it will be a hell of a workout. The group that has the the best set of pictures will win. This event does not count towards your weekly total for classes. Everyone is welcome, and don’t forget to wear your Southie gear!

If you’d like to participate, please click HERE to sign up!

Paleo Benchmark #1 (10 min cap)
“Fran”
21-15-9
Thrusters (95,65)
Pull-ups

Level 2 (75,50)
Level 1 (65,35)

Fran Comments/Times from 9/9/13

Ca$hout
30-20-10
Hollow Rocks
Side Plank Raises (15 each side, 10 each side, 5 each side)

Mobility Class:
Quads + Leg Work

DISCUSSION 22 Comments

  1. Darcie Bernier 09/16/2014 at 2:51 pm

    5/20/14: 6:26 L1 w/ a green band
    9/15/14: 5:50 L1 w/ a blue & red band
    🙂

  2. Taylor Aldredge 09/16/2014 at 1:47 pm

    Fran Progress:

    10/28/13 – 7:23 RX
    5/19/14 – 6:25 RX
    9/15/14 – 5:13 RX

    Didn’t realize why people were shouting so much when I stopped with 4 reps left. Had no idea I was so close to a sub-5. Next time…

  3. Davies 09/16/2014 at 1:06 pm

    I was almost positive Barrow got off the bar after his last pull up, picked up his stuff and just went home… but he didn’t, he just went to lay down in the parking lot…

    Fran and I do the dance… again.
    9/12 – 9:08 w 65# and 2 red bands… (woof)
    11/12 – 9:18 w 75# and Rx pull ups
    2013 – The Year of the Achilles.
    4/4/14 – 7:56 Rx
    8/9/14 – 7:29 Rx
    9/15/14 – 6:20 Rx

    … I’m in a serious hunt for that 5 minute mark… and I’m pretty sure I’ve narrowed done the spots in this that need work…
    Congrats to everyone who PR’d… which I think was everyone….

  4. Mattie Dubbs 09/16/2014 at 3:12 am

    5:13 Rx PR from L2 last attempt…big thanks to Tom for keeping me going! Big Props to all the PR’s tonight at 6 and 7pm class!!

  5. Joel 09/16/2014 at 2:59 am

    Fran Progress:
    9/4/2012 55# w/ a red and blue band 10:30
    9/9/2013 RX 10:40

    6/29/2014 5:47 #65
    9/15/2014 4:38 #65

    Great job all round today.

  6. jason barrow 09/16/2014 at 1:12 am

    Everyone I’ve ever known PR’d tonight. Extra shout outs to Aaron though for the best finish to a WOD I have ever seen. Yelling, stomping, and I think I saw him high-stepping? I’m still picking pebbles out of my hair from laying down in the parking lot. 7PM, FEEDING TIME.

    FRAN:
    3/5/12 – 8:59 Rx
    9/4/12 – 8:44 Rx
    9/9/13 – 8:03 Rx
    9/15/14 – 6:43 Rx (PR!)

  7. Lee 09/16/2014 at 12:52 am

    6:21 RX. Big PR!

  8. Trevor Crean 09/16/2014 at 12:40 am

    PR city today at the 7pm!
    5:20 L2. Might be time to give it a go Rx next time

  9. JBo 09/16/2014 at 12:32 am

    9:49 L2 – 1 minute and 33 secs off my PR from back in May…but considering this was my first WOD in 5 1/2 weeks since fracturing my foot, I will gladly take it! In fact, I’m quite encouraged that I didn’t lose too much. Might’ve been a little too gung ho out of the gates in crushing those first 21 thrusters…guess I was just chomping at the bit to get my very long overdue CrossFit fix!
    And Andrea…that is an AMAZING time! Awesome!

  10. Andrea 09/16/2014 at 12:09 am

    2:47rx, last time was 3:15.

    So much enthusiasm in all classes today. So great!

  11. Leann 09/15/2014 at 11:41 pm

    5:43 RX. I’ll take it for a Monday WOD after a bachelorette weekend 🙂 Thanks to Kerrianne for coaching me along – and ignoring the four letter words.

  12. KA 09/15/2014 at 5:43 pm

    Fran rx: 4:20; pr by a few minutes. Good job everyone!

  13. Kendra 09/15/2014 at 5:07 pm

    9/9/13: 10:38 rx
    9/15/14: 8:24 rx!! Even though I was a train wreck, 2:14 faster!!

  14. Brad 09/15/2014 at 4:20 pm

    5:11 RX

  15. melstec 09/15/2014 at 1:29 pm

    Fran Progress:
    9/9/13 – 55# and green+red bands “with ugly pull-ups at the end that prob shouldn’t have counted” – 6:43
    10/28/13 – 55# and green band – 7:21
    4/6/14 – 65# and 2 purple bands – 6:21
    9/15/14 – RX!!! – 6:10

    YAY!!! I didn’t know how RX was going to go and was just hoping to get under the time cap… Pumped to be in the 6’s and beat all of my old scaled times! Going to aim for sub-6 next time around..

  16. Brian M. Maser 09/15/2014 at 1:29 pm

    PR of 4:32. What’s up with this cough I have going? Looking forward to retesting at the end of October.

  17. Frawls 09/15/2014 at 12:24 pm

    5:14 Rx and feeling less than stellar.

  18. Duff 09/15/2014 at 12:11 pm

    4:53 Rx. Two words…Fran. Lung.