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Components
"UNFRIENDLY FRAN"
Settings
Location
(All)
CrossFit Ballwin
Program
CrossFit
CrossFit Foundations
Open Gym
Personal Training
PRIME
Senior Weightlifting
Weightlifting
Date
Workout
14JUL2021 - CrossFit Ballwin
Class
(All)
5:00 AM CrossFit
6:30 AM CrossFit
9:30 AM CrossFit
4:00 PM CrossFit
5:15 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
7 (5/2)
Workout
14JUL2021
Daily Mindset
"Trade your expectation for appreciation, and the world changes around you" - Tony Robbins
Routines and habits become part of the norm. Morning coffee, listening to the radio, the drive to the field taking the kids to practice. We appreciate healthy habits, and let’s continue to reinforce them. There is however much to be said about taking a pause to our routine, to appreciate the fortune in our lives. The absolute abundance we are so lucky to have.
In a world where comforts are the "norm", we want to consciously remind ourselves how good our lives are.
The thought of losing those precious parts of our day is a sobering one. But despite it being a morbid thought, we will. There will be a final cup of morning coffee for us. There will be the last chance for us to listen to the radio. And if we are lucky enough to have kids, there will be a last time we get to wait in traffic as we drive them to soccer practice.
As Tony Robbins quotes, if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes.
Warm-up
Activate/Get Hot/Practice
2:00 Bike
20 Arch-Ups
20 Hollow-Ups
10 Glute Bridge (w/ :2 hold at the top)
:30 Bird Dog (each side)
Strength & Skill
FOCUS: TORSO POSITIONS - "The upright/vertical torso vs. chest up - are they the same?!"
Metcon
"UNFRIENDLY FRAN" (1 Rounds for time)
[COMPETE]
On the 4:00 x 5 Rounds:
15/12 Calorie Bike
12 Chest to Bar Pull-ups
9 Thrusters (115/85)
*Score = Slowest Round. Log all four round times.
[TRAIN]
On the 4:00 x 5 Rounds:
15/12 Calorie Bike
9 Strict Pull-ups
9 Thrusters (115/85)
[SWEAT]
On the 4:00 x 5 Rounds:
15/12 Calorie Bike
12 Kipping Pull-ups
9 Thrusters (85/65)
After Party
3:00 Recovery/Clean-Up/Record Scores
Stretch
1:00 Figure 4 Stretch (each side)
1:00 Pike Stretch
:30 Puppy Pose
BEYOND THE 60
3 Sets:
7 Seated Single Arm Arnold Press
:30 Seconds Ring Plank Support
14 Weighted AbMat Sit-ups
Modifications
BIKE
Decrease Reps
15/12 Cal Ski Erg
21/15 Cal Row
200m Run
CHEST TO BAR PULL-UPS
Decrease Reps
Ring Rows
Chin Over Bar Pull-ups
Dumbbell Rows From Plank Position
9 Strict Pull-ups
THRUSTERS
Decrease Load/Reps
Single Dumbbell
Front Squat/Push Press
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, July 14, 2021
Clients:
Men / Women
All Clients
Leaderboard
Men's "UNFRIENDLY FRAN"
No male leaders to show...
Women's "UNFRIENDLY FRAN"
No female leaders to show...
Male Clients
1
Kyle
Schreiber
6:30 AM CrossFit
2:11
95#, Jump PU
2
Micheal
Young
9:30 AM CrossFit
2:30
Sweat
3
Chris
Seris
5:15 PM CrossFit
2:37
:04/:01/:09/:15/:37
4
John
Marsh
9:30 AM CrossFit
2:55
5
Jonathan
Jansson
6:30 PM CrossFit
3:00
Female Clients
1
Caitlin
Brenner
4:00 PM CrossFit
2:30
rr, 70lbs
2
Juliana
Wood
4:00 PM CrossFit
2:36
7 kipping PU/rd, 75#
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