Paleo Benchmark WOD 1: “Fran”

Oct 30th, 2014

Category: CrossFit

Paleo Benchmark WOD 1: “Fran”

Group Stretch

Group Stretch

Click Here for Scores/Comments from Paleo Benchmark: Fran – from 9/15/14

Paleo Challenge Retest WOD 1
“Fran”
21-15-9
Thrusters (95,65)
Pull-ups

Level 2 (75,55)
Level 1 (65,35)

Ca$hout
50 Russian Twists
40 Bicycle Abs
30 Medball Sit-ups
20 Medball Jacknives
10 Dragon Flags

Conditioning Class: WOD
4 Rounds
200m Sandbag Run
400m Sprint (no sandbag)
Rest 2 minutes

Conditioning Class: Core
20 Alt. Plank-Ups
30 Single-leg Bridge-Ups (15/side)
40 Supermans
50 Hollow Rocks
60-second Plank Hold

DISCUSSION 9 Comments

  1. JBo 10/31/2014 at 2:14 am

    This year’s dates with Fran:
    April 2014: 8:30 L2 (which was like a 3+ minute PR)
    June 2014: 8:16 L2 (PR)
    ** INJURY **
    Sept 2014: 9:48 L2
    Oct 2014: 9:00 L2
    Moving in the right direction after the injury. Gotta get my conditioning back and lose the weight I put on…and it’ll be a PR for sure next time around.

  2. jason barrow 10/31/2014 at 1:35 am

    3/5/12 – 8:59 Rx
    9/4/12 – 8:44 Rx
    9/9/13 – 8:03 Rx
    9/15/14 – 6:43 Rx
    10/30/14 – 7:28 Rx

    I think the slower time was due to doing it on a Thurs vs a Mon, at least that’s what I’m telling myself.

  3. KC 10/30/2014 at 5:58 pm

    Sept 9, 2013: 6:41 75#
    April 4, 2013: 5:42 75#
    June 14, 2014: 13:40 RX
    Today: 8:34 RX!!

  4. Gunnar 10/30/2014 at 3:17 pm

    Bish, you look majestic. Come work with me.

  5. Alec 10/30/2014 at 2:08 pm

    PR city this morning from the 5:30 and 6:30 group!

    The tan may have helped Rocky, as there is evidence that Vitamin D helps with energy metabolism and strength training:

    http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2670625/

    http://www.bodybuilding.com/fun/vitamin-d-why-its-essential-for-muscle-health.htm

  6. Emmett Maguire III 10/30/2014 at 1:13 pm

    4/4/2014: 6:08 @ 65# and Blue Band
    10/30/2014: 6:02 @ 75# and Rx Pull Ups

    I’ll take it, but more work to do.

  7. Brian M. Maser 10/30/2014 at 12:55 pm

    Fran Rx in 4:30. 2 second PR. I’ll take it. I took the liberty of posting a photo of Rocky Balboa doing a ‘dragon flag’. They suck. Question: How did Rocky get such a savage tan before his fight w/ Drago while training in the Siberian wilderness?

    • Frawls 10/30/2014 at 1:18 pm

      Tanning bed was one piece of modern technology he allowed in his training. The tan may be the key to a faster Fran. Fact: savage tan = faster pullups

  8. Frawls 10/30/2014 at 12:50 pm

    Fran: 5:08 Rx 6 second PR. Need to get sub-5. Side note: Dragon flags are no fun.