Twisted Fran

Shannon will be adding a new yoga class, but she wants your help on deciding the best day. Would you prefer a Saturday Yoga class, Tuesday Morning, or another weekday evening? Please let us know so we can make this happen.  

Today’s Workout:

Strength: Thruster 3-3-3-3-3 (moving up in weight in moderate intervals 5-10lbs, look for a challenging 3 reps. If the power clean becomes the limiting factor, you may come out of the rack.) WOD: Twisted Fran (CTB and running) 21 Thrusters (105/75) 21 chest to bar pull ups 400m run 15 Thrusters 15 CTB pull ups 400m run 9 Thrusters 9 CTB pull ups 400m run   Did you watch the 2012 Games Finals!!??? The last event was 3 ladies back to back to back. Elisabeth, Isabel, then FRAN! ]]>

24 thoughts on “Twisted Fran”

  1. 155# for thrusters.
    DNF Twisted Fran within the 15 min but got close. Think I was 10 seconds into my last 400m run. Goal now is to get a good kipping pullup routine.

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  2. 75# for thrusters.
    DNF Twisted Fran within 15 min. Should have dropped the weight, disappointed in this morning but I’ll get it done next time!

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  3. Didn’t Rx it….
    Didn’t make the time cap….
    But I had a great workout , especially since my daughter was there! (she Rx it in 12:??)
    She’s my hero 🙂

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  4. Had to modify due to shoulder pain. Subbed front squats for thrusters and ring rows for pull-ups. Still plenty difficult and was not able to complete under 15 time cap (15:30).
    Good work 6 am.

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  5. 14:31 with modifications (green band for pull-ups, just the normal bar for thrusters).
    Jeanne – you guys were great! I was wondering who that girl was that was just crushing the workout.

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  6. DNF – running is the hardest part for me. Blue Band/43# fininished all but last run. I think I had too much fun over the weekend 🙂
    Would love another Yoga class either Saturday or another evening night! Thanks Shannon!

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  7. DNF twisted Fran, finished set of 9 thrusters, Rx weight… first time doing fran unbanded pullups.
    Disappointed didn’t finish, but great workout.

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  8. DNF Twisted Fran, used 95lbs and made it through 2 rounds, but did not start 3rd. The pullups really killed me. I did 14 of first round on bar with green band and had to switch to ring rows for rest of workout.
    I am getting sronger.

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    • Yoga- I would prefer another weekday eveing. Monday to go with Wedneday or Tuesday and Thursday (Before or after fundamentals)

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  9. 15:48 at Rx
    Finished over the time cap, but it was my first time doing 21-15-9 pull ups unbanded! I’m ready for the next FRAN 🙂

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  10. Hola Amigos!
    Just a friendly reminder that it’s MONDAY! What does that mean? Well, I’m glad you asked 🙂 Monday means that there is a fresh batch of Artie’s Paleo OnTheGo in the fridge. If you are new and you’d like some info please email me at artstevens23@gmail.com Thanks!!

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  11. I just wanted to finish this since it was my first time..21: 37 at 75lbs..14 normal pull-ups rest with red band. Killer workout.

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  12. Big ol’ DNF for me (okay, I finished, but at 18:15). My wrist is sore today so after 9 banded pullups I swapped in ring rows — I’m a weenie.

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  13. As rxed… 12:50…Ali pushed the hell out of me! Was the first in the gym to smack many chin on the high bar on c2b :-

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  14. Hamjambo all! Thought I’d say hello from sunny and hot-as-hell Tanzania. I’ve been WOD’ing daily, but I know I’m going to get my butt kicked when I get back. (At least I hope I do!!) I miss you guys and the box the most of all. Can’t wait to see you all and share what I’ve experienced!
    Kwa herini!

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