The Week Ahead

Workout of the Day for Monday 19 Nov 2012

Strength
Split Jerk
2-2-2-2-2-2-2-2-2-2 reps

Conditioning
In 12 Minutes, Complete As Many Rounds as Possible:
50 Double Unders
5 Clean and Jerk,  155/115 pounds

WOD Demo with Rebecca VoigtKristan Clever, and Katie Hogan – video [wmv] [mov] [HD mov]

Schedule for the Week Ahead

On Thursday – Thanksgiving Day – one workout only at 8 AM.

On Friday – Day after Thanksgiving Day – Fran Off! starts at 8:15 AM

On Saturday – Regular Schedule – 8 and 9 AM

Fran Off! – Please RSVP

You could go shopping on ‘Black Friday’ or you could come to CrossFit Roseville and participate in our Fran Off!

Here is how it works:

This is a double bracket tournament that puts a randomly chosen team of two athletes against another randomly chosen team of two athletes in a race to complete the workout known as “Fran” as fast as possible. The team that finishes the duel with the fastest time advances to the next bracket and another challenger in the ‘winners bracket’. The team that loses the duel drops down into a ‘losers bracket’ and get’s another chance to fight their way back through the bracket and to the finals.

To complete a partner “Fran”, only one partner can be working out at time. There are no rules as to which team member performs which movement (thrusters and pull-ups) or how many repetitions of a movement  before the teammates switch. One team member can do thrusters, the other can do pull-ups, or one person can do the whole workout if they want. The strategy is up to you.

You don’t have to have the fastest time of the day. You just have to beat the team you are facing in your bracket. You win your match-up, and you advance. You lose two match-ups, and you are out.

Teams will be chosen randomly in a drawing held at the start of the Fran Off! The teams chosen will remain the same for the duration of the Fran Off!

The 2012 CrossFit Roseville Fran Off! is open to any CrossFitter at any level. If your affiliate does not have classes on Friday, come on out as our guest and have some fun with us. But please RSVP first!

There will be an Rx’d division, and 2 scaled divisions.

“Fran” – Rx’d                  Fran – Level 2               Fran – Level 1

21-15-9                            21-15-9                            21-15-9

Thruster, 96/65 lbs        Thruster, 75/55 lbs          Thruster, 55/35 lbs

Pull-up                            Pull-up                             Jumping Pull-up

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