Long Beach Workout of the Week 7/25 Deadlift Work and Crossfit Fran
0Welcome back to this week’s Long Beach Workout of the Week. This week was another two for one. I paired up some pretty taxing lower body work for this week. First we started with some timed Deadlifts and then moved in to Crossfit’s benchmark met-con workout “Fran.”
Workout of the Week #1:
10 Deadlifts
30 seconds rest
5 Rounds for TOTAL TIME
The Deadlift is a great functional exercise that EVERYONE can benefit from. Just think to yourself of lugging those bags of groceries around or how many friends have asked you to help them move and now you get why this is useful. The key to this one is moving quickly through the reps. The main thing we were working with was recovery and work capacity. How fast can you recover on your rest and how much can you sustain the work. It was a fun test for everyone as it took them past some limits. I got a few laughs as I heard “Go now? Already???” or “How many more sets?!?”
Here is how everyone did:
| Ladies | Time | Men | Time |
| C.B. (45#) | 4:05 | M.M. (135#) | 5:32 |
| T.M. (65#) | 4:10 | M.L. (135#) | 5:42 |
| K.M. (45#) | 4:24 | ||
| M.R. (75#) | 4:38 |
Workout of the Week #2 Crossfit FRAN
21-15-9 reps Barbell Thrusters
21-15-9 Pullups
For Time
Crossfit names many of their benchmark workouts using women’s names. Don’t ask me why, its just what they do. This was my first Crossfit workout that I ever did and was completely worn out when I finished. So…I figured its time everyone else enjoys it as well.
A barbell thruster is essentially a barbell front squat followed by an overhead barbell push press. The press is completed by using the force from your legs…not by using your shoulders to strictly press the bar overhead. Pullups I modified for everyone by doing either an assisted pullup or a modified hanging bar “row.”
This workout is a testament to sheer willpower. Its not overly heavy so its a matter of pushing one’s self to keep moving. I scaled each person with this in mind.
Here are the results:
| Ladies | Time | Men | Time |
| T.M. (33#) | 5:10 | None this week | |
| K.M.(30#) | 6:03 | ||
| C.B. (24#) | 6:18 | ||
| M.K. (33#) | 6:25 |
Here is what a really fast FRAN looks like:
Great job and effort by everyone. We’re going to keep getting those times down and weights up in the future so keep pushing hard! Next week we get REALLY functional as you bring “Whatchoo Got!” Stay tuned.
If you want to join in the fun and break through some plateaus, let me show you what One on One Personal Training in Long Beach can do for you! Feel free to email me today or call 562.225.2244 for a FREE Consultation.
