Archive for September 27, 2012

Friday 20120928 Open Workout

Posted: September 27, 2012 by totactfit01 in Uncategorized

Welcome to Day 5 of 21-15-9 Week!  And after some great skill work on snatch, we get into the granddaddy of them all….


8 sets
3 reps Pause Snatch
(start on the ground, pause right below knee, ensure back is set, full snatch)
Start light, work up weight
Sets start every 90 seconds

Video courtesy of Shark Tank Athletics.
The point of the pause snatch is to increase your awareness of your back positioning in tis complex movement.  Far too often, athletes get to wrapped around moving the weight from point A to point B, they forget to ensure they maintain the optimum, and safest, body position throughout the movement.  Otherwise, you open yourself to injury down the road.  As far as weight goes for this motion, since we have a total of 8 sets, start light and move up as necessary.
When you pause right below the knee, take a mental note of where your back is.  Did you round your shoulders pulling from the floor?  Are you up on your toes?  Are you cranking your neck too high?


Thrusters (95/65)
Pull Ups

Enter time to comments/

That’s right folks.  Fran.  In CrossFit, folks don’t ask “How much you bench?”, or “How big are your arms?”  No, here, you’ll hear, “What’s your Fran time?”  So what’s yours?

Video courtesy of CrossFit HQ.   Warning, little bit of cussing.   “If a hurricane that wreaks havoc on a whole town can be Fran, so can a workout.”

In this video shot at several CrossFit 101 seminars, Coach Greg Glassman talks about the birth of one of CrossFit’s best-known and most challenging workouts: Fran.

As a young athlete, Coach believed training with weights would help him become a better gymnast. When three sets of eight lateral raises with a Ted Williams weightlifting set didn’t replicate the feeling produced by a two-minute routine on the rings or parallel bars, Coach had to get creative. After coming up with and self-testing a workout involving three rounds of 21, 15 and 9 thrusters and pull-ups, Coach promptly threw up—but he knew he had found something that would make him better at his sport.

From there, Coach invited a friend to try the workout (with similar results), and a few decades later the WOD is still challenging CrossFitters around the world.

Cash Out:

Banded Lat/Shoulder stretch
2 min per side

Roll Out Legs