FRAN: Sunday Challenge starts NOW!

The WOD:



FRAN:
21-15-9 thrusters and pull ups to RX this work out women’s weight is 65lb and men’s weight is 95lb, unassisted pullups:
321…GO!

The Challenge:
Next Challenge Starts: Sunday, June 5th, 2011
Challenge dates:
Start date: Sunday, June 5th at 4:00pm

End date: August 10th at 4:00pm

What? Body Comp testing and kick off to Fran

Why Body Composition testing?

So, you can be informed and see your progress over the next couple of months. The bonus is that it keeps your mind set for being fit for and during summer. You will know where you are now and how far you have come. After this challenge, we recommend doing this 1x or 2x a year, to see if you are on target with YOUR fitness goals.

Is this mandatory?

All Challenges are optional and are for athletes that have been training with CF for at least 3 months. This is optional but we believe that if you are serious about your fitness goals, you will want to know where you are now and with this knowledge PLAN your future fitness goals.

Why Hydrostatic testing? According to Portland Adventist Health and Wellness center the hydrostatic weighing is the “gold standard” and most widely used laboratory procedure for measuring body composition while being most accurate. It does require full submersion in the water. So, bring a bathing suit!

What is Fran?

Fran is a bench mark work out that consists of thrusters and pull ups, (3) rounds of 21-15-9. (Athletes with 3+ months of CrossFit experience can enter to do this work out).

Everyone is welcome to have the body comp done but to get the CFSWP group discount you must RSVP as soon as possible and complete the tests between May 31st and June 6th.

Hydrostatic testing body measurements will be taken at Portland Adventist. Regular rate is $50.00 and $35.00 there after but our CFSWP discount rate is $40.00 the first test by the 6th of June and the second test is $30.00. 2nd test taken by August 8th. Ending time frame of July 31st – Aug 8th. Directly pay Portland Adventist.

Winners:
Best Fran time wins:
Best improved time
best body comp improvement wins
CFSWP will have something special for our winners

Best improvement to Fran wins
Tips on being successful

* Set and keep to a nutrition plan and set YOUR goals so you can keep to it. If you need a cheat day, write that into you plan and submit it in to your Training book. CFSWP prefers you to try Paleo or Zone diet
* Keep a set schedule (working out 3-4 x week) what ever it is … stick to it.
* Check in with your coach about how you are doing…set realistic fitness goals.. What are you working on? Write it in your book. First Pull up, kipping pull ups? Adding weight to you squats or thrusters? Running time? What ever it is, write it down. Then let’s work on it..also can work on it during open gym (Friday’s a 6pm)!

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