No, I’m not talking about a trip to Paris or the French Riviera… but about our very own France “Francey Pants” Legault! A couple of months ago I offered our Coaches a chance to try their hand at programming WODs and France eagerly stepped forward to do so.
I gave her a general template to follow but there was lots of room for her creativity to shine through – the result being a bunch of new WODs for our community to try and some reasonably tough weeks! The good thing about someone different doing the programming is that the combinations of exercises and reps and weights are different – which provides a nice change in stimulus for your bodies to adapt to.
All in all, I thought she did a great job and I’m sure she has learned a lot from both the responses of people in class and on MyFranTime and by participating in her own workouts!
France was in charge of the last three weeks plus this current week – so use the Comments section to give her some feedback or have a chat with her next time she’s in the Zone… Just don’t pick on her too much since she’s likely to be programming again somewhere down the road 🙂
Turts
Today’s Workout
Buy-in: Get warm before class – focus on goblet squats and hip stretches to prepare yourself for the WOD
WOD: Tricolor
This workout combines scores from three different challenges to get your overall score for the day.
1. Front Squat 4 x 8
- Work up in weight over the 4 sets to a heavy 8 reps
- Focus on torso as vertical as possible throughout the whole movement
- Your best weight for 8 contributes to your score
2. Row intervals
- 8 rounds of 30sec rowing, 60 sec rest
- Lowest number of metres traveled in any one interval is your score
3. Wallballs unbroken
- 4 rounds of 30sec wallballs, 60 sec rest for max total reps
- If you drop the ball, stop your count for that interval
4. Add your scores up from each of the above three challenges
Cash-Out: Ring support practice
- Accumulate time holding various positions (tuck, pike, straight body)
Dudes/Ladies – just a heads up that I'm bringing my little brother by for the 4:30 pm WOD today, you might know him better as THE BEAST or even Steve; all fresh back from the desert. See you there.
I'm missing a stainless steel waterbottle, could everyone please check if they accidentally took it home? Thank you!
So France is responsible for all the SDHP, eh? I see…! 🙂
great work France in the last few weeks I enjoyed all the one rep max stuff in the buy in and all of the WOD's contained one of my goats or something I didn't want to do. I hated it and loved it
Nice work the past few weeks Pants (minus the wallwalks)
The BEAST has returned!!! Cant wait
nice work France! I really enjoyed a lot of the high rep, low weight, long wods 🙂 and wallwalks are awesome!
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France – awesome work over the last few weeks. I was just remarking on how much I have enjoyed the WOD's recently – hard work, but that awesome post Crossfit WOD feeling afterwards.
Thanks for your great work!!
Amazing job, Pants! The workouts have been fun and exciting (in that butt kicking way you only experience in cf). I like how there have been more challenging movements thrown into longer time domains – hspus, oh squats and wall walks in particular stick out for me. Keep it up!!
The BEAST.
also does programing the WOD's include naming them? or was Cam still doing that?
The past few weeks had felt different. The programmer's individual touch, eh? Good work France. You're showing just the right amount of sadism (wallwalks!?!).
i have been loving the wods lately-france is gold!
Great work on programming. all of the workouts have been really good. I have really liked the longer ones that you chose. But my god, so much Rowing!
Kudos to France! The WODS have definitely been fun, with a great mix of time lengths & movements – gymnastics (yeah wall walks!!!), lifting, cardio etc!! I know why you're so strong though… holy squats batman! I thought my quads were going to rip off last week – but they thank you for making them stronger! Keep up the awesome work 🙂
Thank you so much for all the feedback everyone! I've had a blast playing around with the programming and hopefully didnt botch it up too bad and Cam will give me another chance sometime. Its so exciting to see everyone give thier hardest on the wods I created! Absolutely love it!
pffff didnt realise that wallwalks were so awful tho! but nonetheless a good goat to include for everyone! 🙂
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