Franky

Wednesday Oct 18 2017


Would you not agree that a house built on a mushy foundation of sand will not stand for long as the unstable ground shifts the house around until eventually it falls down. A house built on a solid foundation of concrete can withstand a tornado, well maybe not the house but the foundation will still be there once the dust settles. Your feet are your foundation and if there are any cracks in your foot position and arch then the rest of you (the house) will eventually break. Everything you do upright starts at your feet so set your self up for success and keep those footsies of yours accountable.
Last day for apparel orders. Click on the tab on the top left of the site and go to store. Three hoodie options and three new fall colors of our "CFGB" tee/v-neck/tank. Store closes at midnight. 


1.) Franky
21-15-9
Thruster 95/65lb
Pull-ups
Row, cals
*2.) Back Squat 3-3-3-3-3 @ approx 80%, rest no more than 4 minutes between sets
*3.) Snatch from blocks @ Low Hang (directly below knee) 3-3-3-3-3 @ approx 65%, rest no more than 3 minutes between sets
*4.) Every 3 minutes until failure
10 Push-ups / 10 Sit-ups
15 Push-ups / 15 Sit-ups
20 Push-ups / 20 Sit-ups
25/25, 30/30, 35/35 etc.
note: must do all push-ups without going to knees and cannot rest sit-ups laying down
*5.) Axle Clean & Shoulder to Overhead 1-1-1-1-1, add load each round
note: start at 225/155lb
*6.) 3 rounds
10 Hip Extensions
15 Reverse Hypers
25 Wall Squats
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Whiteboard
9:12 mod. for back
Light BS @ 105#
Snatches @70# push-ups/sit-ups 17/35 sit-ups w/Lauren and Derek
9:00 RX #27weeks
Yoga
11:02 75#
2 espresso + 1 C4 = NDE
7:35rx snatch from hang 5x3 135lb
Squats @365, SN @ 175, MU
10:10 parallel ring rows
did i mention I did all my thrusters unbroken?
12:00ish(?)
55#, rower decided not to track my final 9 cals 🙄🤷‍♀️
275 BS - almost back to normal under load
55# jumping PUs
10:13 at 65#
Random stuffs ✔️
BS 195#, push-ups/sit-ups 23/35 sit-ups
Butterfly work 🦋
Jump PU 1st round, normal after. Serious loss of time on pull ups. Grip strength 😡😡 Back squat EC - until Grant stopped me and put me in a squat hold at bottom for 10 min. 😳 #Pain4Gain
BS @ 190#
Maintenance at new dwelling place.
Frankie completed 10/19/17 after programmed WOD - 6:50
☠️
Mod.w/: Narrow DBSq(#20's)/Ring Rows. Rowing went well 😊 Pre:🐴bike/armbar/trap&lev.scap smash/GHSU/GH-HE/narrow Sq}×2 & Yoga!!☯️