Just call it “Viking Fran”

Posted on September 1, 2009 by Allison Bojarski

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#13 Mon/Wed @ 8pm, starts September 23
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#76 Tue/Thur @ 8:30pm, starts September 8 (5 slots left)
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NEW! #79 Mon/Wed @ 8:30pm, starts September 21
BLACK BOX GAMES DAY is on Saturday, September 12th! Click here to register now!
Tuesday 090901
For time:
Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups
If you do not have a rower, replace row efforts with a 1 mile run, 800 meter run and a 400 meter run.
Post time to comments.
An easy fix for tennis elbow?
The kettlebell snatch (the other arm)
What is ‘normal’ eating?
GPP and sport
Wiggling their toes at the shoe giants
Innovation on the whiteboard plus “birth for time” (as rx’d, zero meds)
Avery channels her inner Viking disco queen:
CIMG4110

  • Brian

    CFE tuesday 6:30p meet @ columbus circle central park, will conduct workout @ the area called the “Mall” (south of the band shell)
    also wednesday 645a @ black box.
    by the way how do those running distances equate,
    500m row = 400m run
    750m row = 800m run??
    1000m row = mile run??
    i think it should be:
    500m row = 400m run
    750m row = 600m run
    1000m row = 800m run

  • Lt Gabe

    While working today with one of my friends down here that I’ve been coaching, he got his first muscle up! I think coaches like Allison, Hari, Greg, Court, Keith, Torch, JACINTO!!! and all the others I’ve forgotten to mention have the best job ever.
    I’m doing Fight Gone Bad today with the pork chop platoon. Its amazing what training 2x a week with CrossFit programming has done for these Marines who were either out of shape or recovering from injury. Out of the original 24 in the group, only 4 have yet to be cleared for placement in a training company. I guess running 5 miles 4x a week really isn’t the answer:)

  • Hari

    Brian,
    My thoughts exactly. On the other hand, how does 1 muscle-up = 4 pull-ups + 4 dips. There is apparently some sort of built-in punishment for subbing (in case the stairs aren’t punishment enough).

  • Sophie

    Today is my two year crossfit anniversary! My first work out was the total
    deadlift: 80
    shoulder press: 50
    overhead squat (I must have been confused): 40
    I guess I have improved!

  • Jeffrey B.

    24:40. I did this one with the run sub (it was packed at the box at 7). Rx distances 1 Mi, 800 and 400. Of note, I ran an extra Ave. length on the mile because I sleepily turned left.

  • Audrey

    Congrats Sophie!

  • Kurt

    First weekday morning CF workout ever. Of note, there are a bunch of people who willingly get out of bed and do crossfit on a regular basis. This seems like extra punishment and I salute you.
    Viking Fran Rx’d 19:07
    The pullups and the power cleans being the worst part of the workout. On a positive note, that made me do larger sets of thrusters so I would do less power cleans.

  • Tim

    love the mornings Kurt, love the mornings ;)
    20:04 RX’ed
    looking forward to reading the tennis elbow article at lunch, as mine have been bothering me

  • http://allisonbojarski.tumblr.com Allison Bojarski

    Scaling options for today’s workout, courtesy of the CrossFit BrandX forums:
    Big Dawgs
    as Rx’d
    Women 65#
    The Porch:
    For time:
    Row 1000 meters
    95 pound barbell Thruster, 15 reps
    21 Pull-ups
    Row 750 meters
    95 pound barbell Thruster, 12 reps
    15 Pull-ups
    Row 500 meters
    95 pound barbell Thruster, 9 reps
    9 Pull-ups
    If you do not have a rower, replace row efforts with a 1 mile run, 800 meter run and a 400 meter run
    Women 65#
    Pack:
    For time:
    Row 1000 meters
    65 pound barbell Thruster, 21 reps
    21 Pull-ups
    Row 750 meters
    65 pound barbell Thruster, 15 reps
    15 Pull-ups
    Row 500 meters
    65 pound barbell Thruster, 9 reps
    9 Pull-ups
    If you do not have a rower, replace row efforts with a 1 mile run, 800 meter run and a 400 meter run.
    Women 45#
    Puppies:
    For time:
    Row 500 meters
    15-25 pound barbell Thruster, 15 reps
    15 Pull-ups or pull up progressions
    Row 350 meters
    15-25 pound barbell Thruster, 12 reps
    12 Pull-ups or pull up progressions
    Row 250 meters
    15-25 pound barbell Thruster, 9 reps
    9 Pull-ups or pull up progressions
    Some ideas for pull up progressions:
    http://www.brandxmartialarts.com/videos/Pullupexercises.wmv

  • Levi

    23:25 as rx’d

  • Jeffrey B.

    Interesting tennis elbow article, indeed.
    I have included some supplemental material, http://www.youtube.com/watch?v=MB2f6-U72Zk.

  • Hari

    Friday Rest Day Dinner
    http://nymag.com/listings/restaurant/ennio-and-michael/menus/dinner.html
    In so Far (7):
    Adam M., Annie, Elise, Hari, Jai, Lt. Gabe, Torch
    Who else is in?
    On Labor Day, September 7, we will follow a Sunday Schedule:
    11:00 AM, 12:00 PM, 1:00 PM WOD Classes

  • george

    in regard to the GPP and sport article I have to agree.
    this weekend, I went surfing out on long island (the last two weekends have been some of the best surfing in the northeast in years.
    anyway, i don’t surf much anymore. actually i don’t surf anymore. besides being in the water on some tiny waves while on vacation this summer, I had not been surfing in at least 6 years.
    Both Saturday and Sunday were head high to overhead waves (6-8 feet) and paddling out was a bitch; as was fighting the current. I was easily able to surf 3+ hours on both days and yup – i credit it to good old gpp
    also, from a mental aspect, i was able to deal with wiping out much better. usually i get intimidated by powerful waves because i hate getting tossed and tumbled and held under for a long time. this weekend, i really tried to relax, stay balled up and remind myself that i would be coming up sooner then later.
    If it wasn’t for getting spit out and landing thigh first on the rail of my board which gave me a charley horse so bad I can barely walk, I haven’t even really been sore.

  • torch

    14:54 rx’d

  • Zach Singer

    Great work, Torch. That is a seriously fast time. Here’s where your lanky arms help and my stumpy arms hurt…well, on the rowing, at least.

  • Sara

    Hari, I’m in for dinner but will be late depending on how busy the box is.

  • Tony

    No running shoes and did not want to wait for rowers so decided to jump rope for 5, 3 and 2 minutes in lieu of the 1000, 750 and 500m rows respectively.
    Thrusters – 75lbs.
    23:52
    (24,17)

  • martin

    Congrats on your two years, Sophie! Oh, and don’t forget CFE tonight at 6:30 =)

  • ROB

    HAD TO SUB HANDSTAND PUSHUPS FOR THRUSTERS DUE TO LACK OF SPACE. 23 MINUTES.

  • Lt Gabe

    FGB!!!!!
    4 Aug 2009
    357 rx’d (PR by 30)
    137
    111
    109
    15 Aug 2009
    354 rx’d – blamed on too much coffee
    145
    106
    103
    1 Sep 2009
    329 rx’d – blamed on too much Xyience energy drank
    142
    95
    92
    26 Sep 2009
    ?????

  • Matt K

    Rx’d 15:54

  • Alexei

    20:57 RX’d w/ rowing… probably could have gone a little faster.

  • juan

    hey hari, im in for the dinner too.

  • kj

    40:33 w/ blue band and 42#

  • Brett_nyc

    CFFB
    7 rounds
    135 OHS x 7 (snatched from the ground)
    24″ box jump x 7
    Clapping pushups x 7
    10:55

  • Sara

    20:32 as rx’d
    Thanks sooo much to Rikke!!!!

  • Mike

    14:36 with 800/600/400 runs and 1 pood KB thrusters. KB thrusters suck much worse than barbell thrusters.
    Cashout of 21-15-9 double unders & burpees… and I still suck at double unders.
    (36,34)

  • Rickke

    23:28 as Rx’d
    Great job, Sara!

  • Hari

    23:17
    (68,54), (55, 42), (40, 32)

  • http://crossfitcyclist.wordpress.com D Smith

    16:33
    I did the run. Tweaked my left groin muscle on the 1st thruster. Took a break and dropped to do my 2nd thruster and felt another pop. Cancelled the thruster and did C&Js instead

  • Reagan

    As Rx’d (running) 22:23
    Black Box (183,183)