Fran
21-15-9
Thrusters, 95#
Pull-Ups
5:21 today... A ho-hum performance after a beer and candy filled holiday
Showing posts with label Fran. Show all posts
Showing posts with label Fran. Show all posts
Monday, December 27, 2010
Tuesday, November 17, 2009
Anaerobic Soap Opera
Fran
5:23 a PR by 55sec. Felt I could have broken the 5 minute barrier walking into this and was fairly disappointed with my result. I had also set a personal goal of making it though the 2nd round unbroken which did. not. happen. Lost a good 10 sec on the last thruster rep of 9 when I didn't get full lock-out and had to drop the bar. DRAMA. It's absolutely amazing how a 5min workout can completely wreak havoc on my body. The effect is immediate and long lasting. Fran I love hate you.
weight: 167.4
5:23 a PR by 55sec. Felt I could have broken the 5 minute barrier walking into this and was fairly disappointed with my result. I had also set a personal goal of making it though the 2nd round unbroken which did. not. happen. Lost a good 10 sec on the last thruster rep of 9 when I didn't get full lock-out and had to drop the bar. DRAMA. It's absolutely amazing how a 5min workout can completely wreak havoc on my body. The effect is immediate and long lasting. Fran I love hate you.
weight: 167.4
Tuesday, July 7, 2009
Hot Date
Fran
21-15-9
95# Thrusters
pull-ups
Today was my first ever Fran and I gotta say I was pretty nervous walking into the gym today. From my experience Fran is the most infamous WOD and most commonly discussed benchmark time when comparing CrossFitters. My goal was a sub-7 minute time and both sets of 21 completed unbroken. Mission Success.
I went unbroken through the first round and pulled a 6:18. The second set of thruster was just plain nasty though. My legs were shaking like a naked 80 year old man standing in a deep freeze. I stuck with it though and gave myself a starting place for measuring improvement.
I did do a "Heavy Fran" in April which I scaled down to 95#. In that WOD we only did sets of 15-12-9 and I still clocked in a 9:49, although I did do half the pull-ups with a 20# dumbell. I'd still say this is a significant improvement for such a short time frame. CrossFit FTW.
weight: 175.8
21-15-9
95# Thrusters
pull-ups
Today was my first ever Fran and I gotta say I was pretty nervous walking into the gym today. From my experience Fran is the most infamous WOD and most commonly discussed benchmark time when comparing CrossFitters. My goal was a sub-7 minute time and both sets of 21 completed unbroken. Mission Success.
I went unbroken through the first round and pulled a 6:18. The second set of thruster was just plain nasty though. My legs were shaking like a naked 80 year old man standing in a deep freeze. I stuck with it though and gave myself a starting place for measuring improvement.
I did do a "Heavy Fran" in April which I scaled down to 95#. In that WOD we only did sets of 15-12-9 and I still clocked in a 9:49, although I did do half the pull-ups with a 20# dumbell. I'd still say this is a significant improvement for such a short time frame. CrossFit FTW.
weight: 175.8
Friday, April 17, 2009
My First Fran
Today's rx'd WOD was "Heavy Fran" which is:
15-12-9
135# Thrusters
45# Weighted Pull-Ups
Unfortunately my strength and fitness abilities are not up to par as of yet, and I was forced to scale this beast down. My hips were also very tight from the week's collective training modalities AND I didn't get much sleep/recovery due to my work schedule which forced me to hit-up the 7am class. I think I might have gotten a max 6 hrs. Alright, I'm done whining.
I went with 95# and 20# respectively and pulled a total time of 9:49. The 20# was a db I held between my legs... not fun. In the interest of time, I dropped the db during the set of 12 and pulled body weight for half of the set since I was gassed and super strugglin to get my chin over the bar. I HIGHLY recommend a weight vest or waist strap for any multiple of weighted pull-ups. My nuggets was screamin'.
Weight: 170.0
15-12-9
135# Thrusters
45# Weighted Pull-Ups
Unfortunately my strength and fitness abilities are not up to par as of yet, and I was forced to scale this beast down. My hips were also very tight from the week's collective training modalities AND I didn't get much sleep/recovery due to my work schedule which forced me to hit-up the 7am class. I think I might have gotten a max 6 hrs. Alright, I'm done whining.
I went with 95# and 20# respectively and pulled a total time of 9:49. The 20# was a db I held between my legs... not fun. In the interest of time, I dropped the db during the set of 12 and pulled body weight for half of the set since I was gassed and super strugglin to get my chin over the bar. I HIGHLY recommend a weight vest or waist strap for any multiple of weighted pull-ups. My nuggets was screamin'.
Weight: 170.0
Subscribe to:
Posts (Atom)