Motivation
This week Morgan is away at 6th grade science camp. The kids are growing up. Moments like this feels like time is flying by so fast. Other days I just can’t wait for the kids to go to bed. While Daniel voiced his pleasure of Morgan being gone for a week I know he misses her already. He stayed close to her at school before she left and has taken it upon himself to take care of Ryan in ways that Morgan normally does. We all miss Morgan. It is times like this we realize how close we are as a family. For this I am very grateful. I am very thankful for the children we have. While they bring challenges they bring a joy unique to raising children. I am thankful for the Village in which we raise our children. We have a great community that we live in, that the kids go to school in, and that we have in Mission CrossFit. When my kids come to the gym they are surrounded and supported by all you wonderful people. They notice you. They tell us about their interactions with you. My girls are motivated by all the beautiful, confident, and strong women they see at the gym. My boys are uplifted by all the positive male role models in the gym. They are observing how people should interact with one another. How they should encourage and support one another. Thanks for being such wonderful people. Stay strong. Stay motivated. Be awesome.
Strength
Day 1, 2, or 3
Workout Strategy
“Fran” is the most famous of the CrossFit bench mark girl workouts. CrossFit has evolved tremendously since it’s early days when doing this workout in less than 5 minutes meant you were a top CrossFit athlete. Now you need to be doing it in less than 3 minutes to be considered a top tier CrossFit athlete. With that in mind just completing the workout has always been a tough feat. Today we are taking the classic workout and seeing how fast you could do each round if you had a two minute break between rounds. This means less strategy is involved. Knowing we have the break will allow us to increase the intensity during the round. You may still have to break up the repetitions into smaller more manageable sets but your break should be less. Some of you may try not breaking up the sets. You will need and want to still move as efficiently as possible. There are still 45 Thruster to be completed. Smooth will still be fast.
| Workout of the Day |
|
|---|---|
| Strength of the Day | EMOM for 5 minutes: Deadlift |
| Level 1:
“Fractured Fran” 21 Thrusters 21 Ring Rows -Rest 2 minutes 15 Thrusters 15 Ring Rows -Rest 2 minutes 9 Thrusters 9 Ring Rows
|
Level 2:
“Fractured Fran” 21 Thrusters, 95/65# 7 Pull Ups -Rest 2 minutes 15 Thrusters, 95/65# 5 Pull Ups -Rest 2 minutes 9 Thrusters, 95/65# 3 Pull Ups
|
| Level 3:
“Fractured Fran” 21 Thrusters, 75/45# 14 Pull Ups -Rest 2 minutes 15 Thrusters, 75/45# 10 Pull Ups -Rest 2 minutes 9 Thrusters, 75/45# 6 Pull Ups
|
Level 4:
“Fractured Fran” 21 Thrusters, 95/65# 21 Pull Ups -Rest 2 minutes 15 Thrusters, 95/65# 15 Pull Ups -Rest 2 minutes 9 Thrusters, 95/65# 9 Pull Ups
|
To Get more Awesome: Run 400 meters
