For today’s wod Galveston’s CrossFit Tidal Wave members were scheduled for a real challenge. Today we are conducting benchmark wod Fran and Annie. Now, it is understandable that the Annie performance will be effected by the previous workout, but this is to mirror the competitive environment. You go all out on the Fran and then must have some resemblance of coordination for the Annie.
For new CrossFitters, trying the workout with the prescribed weights, a 10 to 20 minute time is not surprising. Although, there are no official guidelines the following times provide a rough guideline:
10:00+ Beginner 10:00-4:30 Intermediate 4:30 – 3:00 Advanced 3:00 or less Elite
When you attempt the Fran make sure you have a plan to maintain steady effort. If you have to take a “forced rest” instead of a planned one you are tacking minutes onto your time. You should have a number of reps picked to get to then take a planned rest (3-5 deep breaths) and keep going. Ex: 7-rest-7-rest-7-rest.
Of course if you are going for “Elite” time the key is typically getting through the Thrusters unbroken. To be fair about 1% of CrossFitters can go unbroken on their Fran the first time. You need to DEVELOP that work capacity and efficiency of movement to complete it unbroken.
WOD (Workout of the Day)
Fran-nie
Fran 21-15-9 Thrusters (95/65) Pull Ups (Avg Time: 6:38)
2 minute Rest
Annie 50-40-30-20-10 Double Unders: Scale to 2x Singles Abmats (Avg Time: 8:11)
This ends our week of MetCons only. We are beginning our new “Strength Cycle” on Monday. Don’t forget to bring some method of tracking your lifts. It is of the utmost importance since we will be tight on percentages.
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