This week is "Wall of Fame" week at CCF. What does that mean? Every day this week will feature a "benchmark" Crossfit workout or lift. Benchmark workouts, the "named" Crossfit WOD's, come up more frequently in our weekly scheduling and provide a testing venue to allow our athletes to gauge their improving fitness.
CCF's "Wall of Fame" is in tabular format, containing the benchmarks and our athletes names. Whenever a benchmark workout is performed the effort will go up on the board. In order to get the effort on the board, the workout must be done at CCF (doing it at home and e-mailing in your results doesn't count).
Those who set records are highlighted on the board. In order for the WOD effort to be classified as a record, it must be at the "benchmark prescribed weight" - there are both female and male prescriptions. Current athlete CCF record holders are John Taylor, Eleanor Taylor and Mike Marchand.
Today:
Skill:
Kipping PLU
Strength:
Clean 3 X 3
WOD:
"Fran". Thruster 21 PLU 21, Thruster 15 PLU 15, Thruster 9 PLU 9 - as quickly as possible.
Benchmark weight for males is 95 lbs, for females is 65 lbs. In Crossfit circles, "What is your Fran time" is equivalent to "What is your bench press" at Globo gyms.
Fran, although fairly "quick" to perform, leaves a major impact on the body. A thruster involves an extension of every major joint, while the pull up provides flexion work. If you can knock this one off in less than five minutes you are doing very well. By the way, if you don't learn to kip, forget knocking this one off in less than five minutes. Check out this link of two super Crossfitters performing Fran, male and female, and be amazed.
