9 July 2014


“You can't stay in your corner of the Forest waiting for others to come to you. You have to go to them sometimes.”
-Winnie the Pooh



That Pooh Bear is one intelligent stuffed animal, and he knows a thing or two about friendship.  He knows that doing things with a friend is way more fun, but however badly you want your friends to join you in your new "corner of the forest" that is CrossFit, sometimes you'll wait forever if you leave the decision up to them! So if you have a friend who you know is just dying for a change in their physical or mental habits, bring them on down to our guest day this Friday.  The best way to do it is to "go get them"; just say to them "Listen homie, I be doin' this CrossFit thing and you best try it with me.  That's why I signed you up for Friday's class whether you like it or not yo".  Or perhaps something a bit less aggressive.  Anyway, the point is that you know that the best way to start something is to jump right in.  Don't let them be afraid to give it a go!  You can sign up your friends in the lobby.  It's just one day, they won't regret it.



Now onto today's WOD...dun dun dunnnnnnnn!

That's right baby, we're doing Fran!

For those of you who havn't done "Fran" with us yet, I'm sure you've heard of the infamous workout.  If you haven't heard of it, or would like to know a bit more of it's background and origin, read here!  And make sure to watch the video! (Warning: there is a little foul language in the video)



So why is "Fran" so famous?!  Just like the other "Girls" workouts, and other named CrossFit WODs, Fran is famous because it is a benchmark WOD.  What does this mean? It means that no matter where you go in the world, if you meet a CrossFitter, they will be able to tell you their Fran time.  It's not only widely accepted as a way to measure progression, it's also widely accepted as one of the most brutal workouts, so people love to be able to say that they've done it.  A good CrossFit WOD is like a scientific experiment; It's measurable, testable, re-testable.  Benchmark WODs are done so that the individual can clearly measure progression.  They are also done so that individuals can compare to one another.  Remember, progression isn't always going to be measured by time alone!  If you did this workout last time with 25lbs and 3 bands for the pull-ups, and now you can do it with 45lbs and one band, I'd call that progression!  The last time this WOD was done was 1/1/14, so make sure you compare your results!  This also shows the importance of writing down your workouts!!


Today's WOD:

"Fran"

21-15-9

Thrusters (95/65)

Pull-ups



"If ever there is tomorrow when we’re not together.. there is something you must always remember. You are braver than you believe, stronger than you seem, and smarter than you think. But the most important thing is, even if we’re apart.. I’ll always be with you."




2 comments (Add your own)

1. Dana wrote:
So many Pooh quotes...

Wed, July 9, 2014 @ 6:56 AM

2. Maria wrote:
Well he is the expert on friendship after all. I apologize to anyone who read this earlier...my grammar was WAY off last night. Hopefully I've fixed all the errors!

Wed, July 9, 2014 @ 9:40 AM

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Email Us
50 Main St
PO Box 146
Cortland, NY 13045
(607) 299-4926
Open Hours:
Mon-Fri- 5:30am-10:00am, 4:30pm-7:30pm
Sat.- 8:00am-11:00am