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Friendly Fran

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P6 CrossFit – CrossFit

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Warm-up

1. Banded 5’s

2. Hip Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

3. Movement Prep/Activation and Increasing Heart Rate

2-3 sets

1:30 Cardio (Set 1: easy, Set 2: moderate, Set 3: moderate/fast)

7 Lateral Step Up (each side)

7 wall angels

7 Dumbbell thrusters (each side) (moderate weight)

7 Kip to Swing

4. Workout Prep

1 Set: (at workout pace)

5-3

Thrusters (at workout weight)

Chest to bar pull ups

Friendly Fran (Time)

15:00-25:00

3 Rounds For Time:

• 21 Thrusters

• 21 Chest-to-bar Pull-Ups

W 85 lb. M 115 lb.

SCALING

3 rounds

21 Thrusters (75/55)

21 Pull Ups

OR

3 rounds

15 Thrusters (95/65)

15 Chest to Bar Pull Ups

The SCALING aim is to use appropriate loading and a number of reps that are challenging, but you can finish near the target time.

TARGET SCORE

Target Time: sub 6 minutes

Time Cap each set: 10 minutes

STIMULUS

Another Fran is here! This is going to hurt! The heart rate is going to stay elevated throughout with both of these movements. We want to push the pace and stay just under redlining as long as we can.

WORKOUT STRATEGY & FLOW

Thrusters: Be smart out of the gate. Ideally, we want 1-2 sets throughout depending on your thruster ability. Stay smooth and focus more on steady reps with good breathing over trying to make each thruster rep faster

Chest to bar pull ups: Our heart rate is going to get very elevated here! Be intentional with a big kip and manage your heart rate and intensity. We are okay with 2-3 sets if the breaks are short and you can make up time with quicker transitions.

Snatch (1×1)

3 Rounds

1 Squat Snatches (70-80%)

1 Squat Snatches (80-90%)

1 Squat Snatches (90%+)

– rest 2-3 minutes between sets –

How to approach the lifts

The percentages are weight ranges to work in, Weights are heavy so make sure to go by feel

Record each last set of 1 as your score for load

Each Round is 3 Snatches each set for a total of 9 Snatches

Snatches are completed in singles with 8-12 seconds rest between each rep.

The rest between the Set of 1 will be slightly longer for the time it takes to change weights out

Add weight each round if necessary but don’t work till failure.

Make sure each weight feels good and looks good before adding

Example Sets

Set 1:

1 Squat Snatch 195#

1 Squat Snatch 220#

1 Squat Snatch 240#

-rest 2-3 minutes-

Set 2:

1 Squat Snatch 210#

1 Squat Snatch 230#

1 Squat Snatch 250#

-rest 2-3 minutes-

Set 3:

1 Squat Snatch 220#

1 Squat Snatch 240#

1 Squat Snatch 260#

Based off of a 275# Snatch

Box Squat (10×3)

3 Box Squats x10 (70-80%)

How to approach this Lift

Box Height should be set at parallel relative to where you squat.

Focusing on sending hips back with a smooth and controlled descent.

Stay tight and as soon as you sit back on the box drive up with a tall torso.

Stay within the weight ranges (70-80% of Max) Sets can stay the same weight or add to

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Michelle Blaylock

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I was fully convinced before I attended my first CrossFit class in November 2019 that I would never be able to do CrossFit. It was way out of my comfort zone and I was scared. Even though I was still convinced I couldn’t do it,  I decided to join P6. My goals were simple: try to get fit, try to get healthy, and try to see what I could accomplish, even though in my head I was still convinced I couldn’t do it.  By the end of my first year, I had developed such a passion for CrossFit, I decided to step out of my comfort zone again and become a coach.  My desire to help others achieve their health and fitness goals the way my coaches had helped me achieve mine is my driving force.  My goals are still relatively simple:  stay fit, stay healthy, and stay active.  The bonus is that now I get to help OTHERS see what they can accomplish!

 

One of my favorite quotes comes from one of my favorite movies: “YOU ARE STRONGER THAN YOU BELIEVE!” 

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T.J. WILLIAMS

COACH

I am a husband and father. I am currently the Senior Assistant Golf Course Superintendent at the Farm Golf Club where I have been working for the past 7 years.

I started CrossFit because I was getting bored with the same bland routine of a traditional gym. I had a friend that had just started coaching and he talked me into trying it. I was hooked from the word go. I always enjoyed competing growing up as I played almost every ball sport you could. CrossFit brought back that competitive drive I was missing. 

After several years of doing CrossFit, I began wanting to help people on their CrossFit journey so I obtained my CrossFit Level 1 Certificate. I enjoy helping people achieve things they never thought they would be able to accomplish. Seeing people conquer fears and experiencing that “light bulb coming on moment” is rewarding to me. 

One piece of advice I would give to anyone whether they are new to CrossFit or have been doing it for years would be to enjoy the CHASE of mastering the movements.

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ROBERT PLANK

CEO/HEAD COACH

This is the short version: One September morning, the 9-11 tragedies happened. My best friend and I decided that it was our duty to do our part to protect the freedoms that we barely knew anything about. The last time was blown up while deployed to Iraq, I was hit in the head with a piece of shrapnel.

I lost all memory from before that point, and I still have no visual memory to this day. I was discharged from the military and had to figure out how to move forward. I have now been out of the military since 2007 and have found ways to work around these things, to where most people I meet, don’t even notice anything is different. Because of the traumatic brain injury suffered, have had an MRI on my brain, yearly since the incident. In June of 2015 I received a call from a VA neuro surgeon telling me that my scar tissue had grown and that he believed it was a brain tumor. He requested that I come in immediately to have it removed. I honestly believed it was still just scar tissue and they were overreacting. Man was I wrong. After multiple types of MRI’s proving that it was a tumor, I went in to have it surgically removed. Turns out, it is an incurable type of brain cancer that is supposed to come back (but more on that later).

So I went through months of chemo and daily radiation treatments. During that time I felt pretty terrible, so I ate A LOT. Not only did I eat a lot, but I ate a lot of pure junk food which lead to me weighting over 250 lbs, I knew it was time to stop feeling sorry for myself, and that I needed to get up, get back in shape. I am convinced that everything I’ve learned about nutrition, fitness, and lifestyle will not only delay the return of the cancer, but I honestly don’t think it’s coming back at all (I’m an optimist though).

I had always (even before the military) wanted to get into buying houses, fixing them up, and selling/renting them. I figured there was no time life the present, and pulled the trigger on that dream. The process of taking something that needs work, and making it the best it can be, is a passion of mine that now translates directly into being the Owner of P6 CrossFit. I know it sounds cheesy, but once you get told that you have cancer, everything in life suddenly has more purpose and you realize that tomorrow isn’t promised. You realize that you have a limited amount of time to fulfill your potential and do what makes you happy. Helping others live longer, healthier, better lives is what makes me happy. P6 CrossFit has been my opportunity to help more people in a shorter amount of time than anything I have ever done. I am able to help others reach AND exceed their goals on a daily basis. I get to see people come into the gym intimidated, with low self-esteem, and watch them transform into extremely confident and proud individuals.

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USA Weightlifting Level 1 Certification

Precision Nutrition Coach

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