PROJECT BREAKDOWN DAY 40: FranDay, May 8, 2015

From the book of Castro, chapter 2, verse 16-17:

And on the fortieth day Glassman created Fran. Many did not sleep, for they were afraid, but others did not give two fucks and showed up ready to do this shit.

(A) Soft Tissue

(B) GymNASTY Mobility

(C) Movement Standards and Substitutions Review for Fran

(D) Fran (Heats if necessary)

For Time

WOD: Thursday, November 20, 2014

C2B Fran will be postponed due to possible rain. Instead:

(A) Soft Tissue Work (7 min)

(B) GymNASTY mobility (8 min)

(C) GymNAST holds

  • 45s plank
  • 45s burpees
  • 45s sumo deadlift high pulls

(D) Skill: Rope Climb

(E) Franimal: Thruster, Pull Up Sets as follows

  • 1x21 Barbell Thrusters, 21 Jumping Pull Ups
  • Rest
  • 3x8 Thrusters 95/65, Strict Pull Ups (Sub: Jumping Assisted Strict Pull Ups); Rest after each set
  • 3x7 Thrusters 105/70, Chest to Bar Pull Ups; Rest after each set
  • 3x6 Thrusters 120/80, Kipping Pull Ups; Rest after each set
  • 3x5 Thrusters 135/95, Chest to Bar Pull Ups, Rest after each set
  • 3x15 Thrusters 95/65, Kipping Pull Ups; Rest after each set

Time Permitting (I have no idea how long the above will take):

(E) Rest 3 min

(F) 3 min AMRAP of Burpees

(G) Rest 2 min

(H) Tabata Russian KB Swings

ONE LAST THING ... Where did all the LaX Balls go? We had 30. We're down to 10. If you took one home, please bring it back :P

Bring back the lacrosse balls, please. Photo by Rafael Vega

WOD and Weekly Preview: Monday, October 27, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility

(C) Kettlebell Snatch Practice

(D) For Time


  • Russian Swings
  • Burpees

(E) Set-Up for Fran

(F) Fran (10 minute time limit)

21-15-9 of

  • Thrusters 95/65/85/55 (M/W/MM/MW)
  • Pull-Up (Sub: Sumo Deadlift High Pulls with Thruster weight)

(G) 5 min rest

(H) 800m Jog/Run (Jog first 400, increase speed to a fast run for last 400m)

(I) 6x 100m Sprints, jog 100m after every sprint, then 20 hollow rocks

After class supplemental:

  1. GymNASTY mobility
  2. 5 minutes of soft tissue work

Quarter 4, Week 5

WOD: Thursday, August 14, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility

(C) Barbell Drills

  • Front Squat
  • Press
  • Push Press
  • Thrusters
  • Then Pull Up Drills
  • Hollow Body Hold
  • Superman Hold
  • 27 Hollow Body Rocks Untimed
  • 27 Superman Rocks Untimed
  • Kipping Practice/Pull Up Warm Up Untimed

(D) Fran in 6 min or < (Scale Accordingly)


  • Thrusters 95/65
  • Pull-Ups

Then rest 7 minutes (during which time a second heat will do Fran)

(E) Bench 5-5-5-5-5-5

  • Start first set at 50-60% of 1RM
  • Add 5-20 pounds each set if possible
  • Each set followed by Max Strict Ring Rows, 60s-90s rest

James. That sick Fran feeling. Photo by Rafael Vega

WOD: Wednesday, August 13, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility

  • Add Couch Stretch after Wall Facing Squats (See photo below)
  • Add Good Mornings after Pass Throughs

(C) GymNASTY holds

  • Hollow Body
  • Superman
  • Plank Hold
  • 20 Push Ups
  • Forearm Hold
  • Headstand
  • 25 Hollow Body Rocks (Not Timed)
  • 25 Superman Rocks (Not Timed)

(D) Pull-Ups

  • 2x 20-30s Practice moving between global flexion (hollow body) to global extension (superman); 30s Rest between sets
  • 2x 5-10 Kipping Pull-Ups/Banded Kipping Pull-ups (emphasize tight legs and no scorpion kicks!); 30s Rest between sets

(E) Dips

  • 2x 5-10 Ring Dips/Banded Ring Dips (focus on keeping shoulders in front, elbow stacked over hand); 30s Rest between sets

(F) Ring Row

  • 2x5-10 Scaled Ring Rows; 30s Rest between sets
  • 2x5-10 Ring Rows/Banded Ring Rows (Feet Propped up on box almost as high as rings)
  • 2x5-10 Kipping Ring Rows (Feet Propped up on box, body starting on ground; descend with control)

(G) Muscle-Up

  • 15 Candlestick Transition Drill (Like Candlestick Rolls except you don't come up in a squat ... allow momentum to carry you forward into a partial squat, so that you hit a dip position before standing tall)
  • 2x5-10 Ring Muscle-Up Floor Drill (Bridge to Dip position)
  • 2x5-10 Bar Muscle-Up Floor Drill (Bridge to Dip position)
  • 2x5 No Arm Pull Banded Hip Drive on Rings
  • 2x5 Band Sit Up (Banded Hip Drive + Arm Pull, into sit up)

For more on today's drills, please see:

(H) Hard WOD (taking Thursday off) and Easy WOD (coming Thursday)

Hard WOD: Fran in 6 minutes or < (scale accordingly)


  • Thrusters 95/65
  • Pull-Ups

Easy WOD: 1-2K Easy Row or Run

Roxy. Couch Stretch. Photo by Rafael Vega