todays workout was partly inspired by the recent hq 'virtual fran' video but mostly from bruce evans/jim cawley who are the founders of dynamax balls. evans/cawley state that with a lighter weight, the turnaround is much faster which also means that the output is greater due to more reps completed or in the case of this wod, faster times. you are essentially working the force not the weight. we wanted to subject our members to the 'feel' and metabolic conditioning that a sub-3 fran elicits. the better the form and more power generated, the more fatigued the athlete should be. obviously not everyone has or can achieved a sub-3 fran, but with a lighter load, one can definitely feel first-hand what its like to power through this wod as intense as possible with minimal to no rest and somewhat 'know' what its like to feel during and after a sub-3 performance.
name/bodyweight/sub-mod/time
ReplyDeletecav/163/rx
7:19/5:19
swaygo/185/rx
2:28/3:38
lux/160/rx
3:20/4:51
todd g/205/rx
3:11/4:55
dr j/175/rx
2:52/4:06
sherry/118/45#
4:38/3:11
josh c/192/rx
4:20/8:32
jeff/160/rx
2:56/3:34
caleb/165/rx
2:57/3:53
chuck/157/71 years old/45#
finished
troy/205/decline push ups
6:35/6:58
owedubb/185/rx
4:38/6:08
david r/165/rx
4:58/6:01
bill/200/rx
6:30/6:10
sam/145/45#
8:16/6:08
matt n/183/hspu spot
4:05/10:50
mofo/210/rx
4:55/4:24
jv/125/rx
3:42/10:23
ken/?/rx
4:30/6:00
russ/158/rx
2:13/5:34
todays workout was partly inspired by the recent hq 'virtual fran' video but mostly from bruce evans/jim cawley who are the founders of dynamax balls. evans/cawley state that with a lighter weight, the turnaround is much faster which also means that the output is greater due to more reps completed or in the case of this wod, faster times. you are essentially working the force not the weight. we wanted to subject our members to the 'feel' and metabolic conditioning that a sub-3 fran elicits. the better the form and more power generated, the more fatigued the athlete should be. obviously not everyone has or can achieved a sub-3 fran, but with a lighter load, one can definitely feel first-hand what its like to power through this wod as intense as possible with minimal to no rest and somewhat 'know' what its like to feel during and after a sub-3 performance.
176/rx
ReplyDelete2:40/10:18 - my shoulders/arms are toast
Awesome.
ReplyDeleteI agree fully with the concept. The load is still a factor, but this physically allows for the user to "understand" it better.
ReplyDeleteI did this today at the Academy. Nice WOD I subbbed "Chesties" Pullups that that touch at the Chest for the last 2 rounds. Smoked me.