Tuesday 100831 Lunge, Jump, Run

Three rounds for time of:
Walking lunge, 50 meters
Standing broad-jump, 100 meters
Run 200 meters
Post time to journals, chalkboard.

Damon, Dylan and Luke on FRAN yesterday. 

Here we have a former collegiate Div 1 water polo player, a 12 year old basketball player, and a runner-turned-CrossFitter, all completing Fran. We hit the scaling just right here- as these guys all finished in the low 4 minute range- each using different modifications for their thrusters and pull-ups.  We argue that "Fran"- when done "as intended"- should be completed between 2 and 5 minutes- and we encourage and coach appropriate scaling in order to do so.  There are many ways to improve benchmark WODs, and one way is to decrease weight, increase speed, and maintain power output.  That was our approach today.  This way we can have athletes of many different ages, fitness levels and backgrounds feeling each others' pain and developing their capacities to do work ... right alongside each other.

When telling people about CrossFit... don't forget to accurately inform them about the importance of universal scalability.  It is what opens up CrossFit to EVERYONE!