21-15-9
25# dB thrusters
Pull ups
6:48
Showing posts with label Fran. Show all posts
Showing posts with label Fran. Show all posts
Wednesday, April 29, 2020
Monday, November 10, 2014
Friday, August 1, 2014
Monday, January 2, 2012
Thursday, December 8, 2011
Tuesday, November 22, 2011
Heavy Fran
15,12,9 135# thrusters and 45# pull ups
started each set of thrusters at 135, then dropped 5# each time I rested. Started each set of pull ups at 45, then dropped to 25#, then no weight. Weights, reps, and time was:
15 - thrusters 9 @ 135, 4 @ 130, 2 @ 125; pull ups 3-45,8-25,4-no weight
12 - thrusters 6 @ 135, 6 @ 130: pull ups 3-45,3-25,6-no weight
9 - thrusters 6 @ 135, 3 @ 130; pull ups 2-25#, 7 no weight
time 18:34
felt pretty strong on thrusters, but very weak on pull ups. A little timid with my shoulder on weighted pull ups, plus I haven't been training them.
started each set of thrusters at 135, then dropped 5# each time I rested. Started each set of pull ups at 45, then dropped to 25#, then no weight. Weights, reps, and time was:
15 - thrusters 9 @ 135, 4 @ 130, 2 @ 125; pull ups 3-45,8-25,4-no weight
12 - thrusters 6 @ 135, 6 @ 130: pull ups 3-45,3-25,6-no weight
9 - thrusters 6 @ 135, 3 @ 130; pull ups 2-25#, 7 no weight
time 18:34
felt pretty strong on thrusters, but very weak on pull ups. A little timid with my shoulder on weighted pull ups, plus I haven't been training them.
Tuesday, June 14, 2011
Monday, March 7, 2011
CrossFit at the Arnold
What a great weekend!
Started off by doing Fran, then we were put into teams based on our times. My PR before this was 5:27 and I hoped to beat that time, with my ultimate goal of a sub 5. I got through 21 thrusters unbroken, but was worn down more than I thought I would be. Second and third round of thrusters consisted of several breaks. Time = 6:47. Turns out our 95# thrusters at the depot were probably more like 90# since the bumpers are light...BIG DIFFERENCE!
Team events were next. I had the middle section of the 2010 Games finals WOD which was 7 minutes of 30 toes to bar and 15 95# GTO. I got 90 reps (2 full rounds). Pretty happy with that one.
Second event was team Grace - 90 reps of 135# GTO. The other 2 guys on the team were much stronger and decided they'd go all out and I'd just jump in when they got tired. I ended up doing 10 unbroken, then got 8 more during their breaks.
Third event was to pick up a 100# slam balls, carry it to the wall, "toss" it over, climb the wall, pick the ball up, and run back to the line. Not sure how many reps I got, but it was fun.
After that, my team was tied with Tim's so we had a final event. 6 60# balls had to be carried by our team from a line, down aroud the wall on the other end, and brought back. I showed off my blazing speed and strength, and got last, so our team was done...or so we thought.
We were added to the next event, which was 10 minutes of 225# axle deadlift, while the other 2 guys were running laps. Since I couldn't lift the axle, I was the designated runner. I just ran laps while the other guys did their thing. We didn't make the cut. Game over!
Started off by doing Fran, then we were put into teams based on our times. My PR before this was 5:27 and I hoped to beat that time, with my ultimate goal of a sub 5. I got through 21 thrusters unbroken, but was worn down more than I thought I would be. Second and third round of thrusters consisted of several breaks. Time = 6:47. Turns out our 95# thrusters at the depot were probably more like 90# since the bumpers are light...BIG DIFFERENCE!
Team events were next. I had the middle section of the 2010 Games finals WOD which was 7 minutes of 30 toes to bar and 15 95# GTO. I got 90 reps (2 full rounds). Pretty happy with that one.
Second event was team Grace - 90 reps of 135# GTO. The other 2 guys on the team were much stronger and decided they'd go all out and I'd just jump in when they got tired. I ended up doing 10 unbroken, then got 8 more during their breaks.
Third event was to pick up a 100# slam balls, carry it to the wall, "toss" it over, climb the wall, pick the ball up, and run back to the line. Not sure how many reps I got, but it was fun.
After that, my team was tied with Tim's so we had a final event. 6 60# balls had to be carried by our team from a line, down aroud the wall on the other end, and brought back. I showed off my blazing speed and strength, and got last, so our team was done...or so we thought.
We were added to the next event, which was 10 minutes of 225# axle deadlift, while the other 2 guys were running laps. Since I couldn't lift the axle, I was the designated runner. I just ran laps while the other guys did their thing. We didn't make the cut. Game over!
Wednesday, January 5, 2011
Fran
21-15-9
95# thrusters
pull ups
time 5:27 PR!
set timer to beep every 3 and 4 seconds and tried to keep pace. I figured I'd gain time on pull ups and tried to keep up with beeps on thrusters. Didn't really do as planned, but the beeps helped me manage my rest time and stay on the bar.
Cashed out with rowing - rowed until AVE WATTS fell below body weight (165)...made 2221 meters in 9:31.
95# thrusters
pull ups
time 5:27 PR!
set timer to beep every 3 and 4 seconds and tried to keep pace. I figured I'd gain time on pull ups and tried to keep up with beeps on thrusters. Didn't really do as planned, but the beeps helped me manage my rest time and stay on the bar.
Cashed out with rowing - rowed until AVE WATTS fell below body weight (165)...made 2221 meters in 9:31.
Monday, September 13, 2010
Heavy Fran?
15-12-9:
135# thrusters
45# weighted pull ups
started each round at 135# then dropped 10# each failure, pull ups as Rx:
15 - 8 @ 135#, 3 @ 125#, 4 @ 115
12 - 4 @ 135#, 4 @ 125, 4 @ 115
9 - 4 @ 135#, 3 @ 125#, 2 @ 115#
pull ups were broken as needed. Each time I let go, I'd change grips (palms down, R down L up, R up, L down, palms up). Hands got pretty sweaty. Had a couple close ones, but couldn't get chin over the bar. I wasted a lot of energy on those and should've just dropped, reset, and tried again.
Could've pushed a little harder on thrusters after the pull ups.
Time 19:37
135# thrusters
45# weighted pull ups
started each round at 135# then dropped 10# each failure, pull ups as Rx:
15 - 8 @ 135#, 3 @ 125#, 4 @ 115
12 - 4 @ 135#, 4 @ 125, 4 @ 115
9 - 4 @ 135#, 3 @ 125#, 2 @ 115#
pull ups were broken as needed. Each time I let go, I'd change grips (palms down, R down L up, R up, L down, palms up). Hands got pretty sweaty. Had a couple close ones, but couldn't get chin over the bar. I wasted a lot of energy on those and should've just dropped, reset, and tried again.
Could've pushed a little harder on thrusters after the pull ups.
Time 19:37
Thursday, September 9, 2010
Fran
lunchtime Fran...barefoot, in the grass, at lunch!
21-15-9
95# thrusters (90# since my bar only weighs 40#)
pull ups
round of 21 unbroken...15 not so much! 9 pull ups unbroken...almost excruciating!
5:57...no PR but still a great WOD
21-15-9
95# thrusters (90# since my bar only weighs 40#)
pull ups
round of 21 unbroken...15 not so much! 9 pull ups unbroken...almost excruciating!
5:57...no PR but still a great WOD
Tuesday, May 25, 2010
Fran
6am at the Depot with Vince, Gunther, and Tim.
21 thrusters unbroken (not setting the bar down)...first time I've ever done that. Felt pretty good, throughout. Humid day in the gym.
time 5:59
No PR. Probably too many small breaks, but felt like I needed them.
21 thrusters unbroken (not setting the bar down)...first time I've ever done that. Felt pretty good, throughout. Humid day in the gym.
time 5:59
No PR. Probably too many small breaks, but felt like I needed them.
Saturday, January 9, 2010
Fran
5:54 as Rx...new PR!
WOD with Tim at the Depot. When the other guy does a 4 minute Fran, it keeps you going!
stretched after and did some weighted pull ups.
100 Day burpee challenge - 45 YTD
WOD with Tim at the Depot. When the other guy does a 4 minute Fran, it keeps you going!
stretched after and did some weighted pull ups.
100 Day burpee challenge - 45 YTD
Tuesday, November 17, 2009
Sunday, October 11, 2009
Fran as Rx
21-15-9 95# thrusters & pullups
first time done as Rx - 8:26
tried to reduce number of breaths taken during breaks and did 3 for a couple. once i got gassed I took quite a few to give muscles time to recover. 21 pullups & 9 pullups unbroken.
Not sure how much of an effect, good or bad, all the recent thruster work has had on Fran. Went heavy 3 days ago (new PR @ 165#) and 95# in a great metcon workout yesterday.
first time done as Rx - 8:26
tried to reduce number of breaths taken during breaks and did 3 for a couple. once i got gassed I took quite a few to give muscles time to recover. 21 pullups & 9 pullups unbroken.
Not sure how much of an effect, good or bad, all the recent thruster work has had on Fran. Went heavy 3 days ago (new PR @ 165#) and 95# in a great metcon workout yesterday.
Tuesday, September 1, 2009
Fran on 'roids?
Run 1 mile
21 95# thrusters
21 pullups
Run 1/2 mile
15 95# thrusters
15 pullups
Run 1/4 mile
9 95# thrusters
9 pullups
time 25:16
had to walk some on the 1/2 and 1/4 mile runs. 15 pullups, 9 thrusters, and 9 pullups all unbroken.
wow! tough one!
21 95# thrusters
21 pullups
Run 1/2 mile
15 95# thrusters
15 pullups
Run 1/4 mile
9 95# thrusters
9 pullups
time 25:16
had to walk some on the 1/2 and 1/4 mile runs. 15 pullups, 9 thrusters, and 9 pullups all unbroken.
wow! tough one!
Friday, February 13, 2009
Fran lite
Fran 21-15-9
75# thrusters
pullups
time 5:55 new PR
first set unbroken...awesome workout!
44 burpees this morning - YTD 1070
75# thrusters
pullups
time 5:55 new PR
first set unbroken...awesome workout!
44 burpees this morning - YTD 1070
Monday, September 15, 2008
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