$in: decline bike, level 10, quick start (~150HR, >70rmb), 2miles 8:57; stretch

Fran
21-15-9
60# Thrusters
Pull ups (jumping w/ smith machine)

5:05

$out: stretch; helped my coworker through Fran (9:20)  ; sauna for 15 mins

Last time: 50#thrusters, gravatron used 76#off 13:08
I’m sure the jumping as opposed to the gravatron use is what cut my time down so much. Seeing the difference in times makes me feel like I cheated but I can feel my body needs me to take it a little easy..no rest day yesterday and really want to keep up with the next days following.

9/7/10 One hour eliptical

9/8/10 35 strict pull ups 70 push ups hands release 5k time 36:10

9/9/10 Class 5:30 cycle

Been out a month getiing back to routine

Good morning all,

Two success stories

185 Deadlift
185 Bench Press
95 lb hang cleans?

10,9,8,6,4,2

This took me 22:15 and was probably the hardest thing I have done in my life. I had to cut back the weight and the reps. Great workout. Followed it up with 45 minutes of cardio.

75lb Thrusters
Assisted pull ups
21 - 15 - 9
6:30
Follwed with 50 minutes of cardio

Two great wods.

m/33/265/5’9”

Thanks for the support!

Fran Rx’d
5:09 PR

tulatel - 09 September 2010 05:24 AM

Fran Rx’d
5:09 PR

awesome job tulatel!!!

Pack:
Five rounds for time of:
Row 250 meters
115 pound Front squat, 10 reps
15 Sit-ups
20 Box jumps, 20 inch box

13:27

Squat 3x5 (10 lbs less than last attempt)
    175#

At 85% RPE, three rounds of:
9 Thrusters, 45#
9 Pull ups, w/45# assist
    6:27

5 minute rest, then 5 more minutes clearing briars for a sit-up/push-up spot.

Complete 3 rounds:
Max Rep Sit Up & press w/25# plate: 60 seconds
Max Rep Push Ups: 60 seconds
Max Rep Bent Row w/85#: 60 seconds
4 reps: 20 Quick Feet & Sprint 10 yards out & back: 15 sec to complete
*rest 60 seconds between rounds
*You have 15 seconds to complete 20 quick feet and a 20 yard shuttle run. You must complete 4 reps during 60 seconds.
Post total reps on med ball throws, push ups and supine ring rows to comments.
    No wall or rings outside so swapped out the sit-up/medicine ball throws & ring rows
    Once again failed on the payin’ attention part.  Only sprinted 10 yards each round; didn’t do the plant and 10 yards back.
    Press:  19 – 17 – 18
    Push-ups:  17 – 15 – 14
    Bent rows:  17 – 17 - 15

Today’s WOD adapted from: 
http://www.crossfit.com
http://www.crossfitfootball.com

M/48/5’-11”/170#

1st Post of results

Yesturday I did:
three rounds for time of:
20 x 40# upright Row (Thought the Gym had a Row machine, so made a last minute sub)
10 x 115 # Front squat
15 Sit-ups
20 Box jumps, 16” box (Used some crappy cardio step platform)

11:35

I do not see a scalled Fran on the post for today.  Is there another day I should look for?

Big Dawgs:
As Rx’d

Women use 65#’s

Pack:
Fran done well is a 3-5 minute workout. This time try choosing a weight that will let you do the workout with good form in that time. Be warned, the difference between sub 5 and sub 3 in metabolic cost is enormous. 
(usually intermidiate weights are 65-75# for men, and 35-45# for women)

We have been recommending trying one of these other variations:
5 sets of 9 each exercise or
9 sets of 5 each exercise

Another very valid way of scaling this if you are able to lift 95/65#’s for a few reps but 21-15-9 seems daunting, would be to use the rx’d weight but scale the reps.

12-9-6
Thrusters, 95/65#
21-15-9
Pull ups

If you can manage this in 3-5 minutes with good form, the next time this comes up you might try:

15-12-9
thruster 95/65#
21-15-9
Pull ups

Puppies:
Use appropriate weight
sub Beginner Pull ups, Assisted Pull ups or Ring Rows as necessary.

fran
scaling used

12-9-6

65# thruster

5:15

Fran

5 min DUs
DROMS
30 situps
30 supermans

Handstand Practice (close to my first real hspu)

Fran
21,15,9
65# Thruster
Pullups
4:51 (4 sec PR) Happy with this…lots of negative factors today…glad to fight through. 

5/29/10 @65# 4:55
1/9/10 @25lb DBs 7:28
11/17/09 DNF tried 95# 9x5
10/12/09 @65# 8:55

Cash out
10 min shooting hoops
stretch

Ran 1.5 miles to the gym.

Did WOD: Fran (first time doing this one)

3 Rounds for time, 21, 15, 9 reps
65# Barbell Thrusters
Pullups (Black assistance band used)
Time: 7:35

Somehow managed to run the 1.5 miles back home.

The pullups are the thing holding me back … even with the assistance band I was struggling. My lower body and endurance are much better developed than my upper body strength … Working on evening that out this Fall/Winter.

TODAY’S WOD was a sweet lady named “Fran”

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

6:25 @ RX

Me and some buddies are trianing up for a “Fight Gone Bad” competition so we do a 3-tier workout after each WOD devoted to 3 lifts pulled from the “Fight Gone Bad” routine. This morning it was:

Three 1min rounds for REPS w/o break:
24” Box Jumps: Rd1-30, Rd2-25, Rd3-25
20lb Wall Ball @ 10ft target: Rd1-30, Rd2-25, Rd3-25
75lb Push Press: Rd1-25, Rd2-25, Rd3, 25

TOTAL: 235
________________________________________________________________________________________________________________________________

HERE’S MY HURT FACTOR THOUGH:

  Yesterday was a fabulously timed “Day Off.” However, I decided about 15:00 that I was going to the gym or bust. So I go to the gym and proceed to do:

2mile elliptical
3mile high-resistance bike

3 rounds for time of
10 x 95lb shoulder press
10 x 95lb hang-cling
10 x 95lb sumo ground to chin lifts

TOTAL TIME: 6:37

2mile sprint walk= 1/4 mile sprint….100m walk

Fran
65#

4:41

Wanted to get in the 3-5 minute range so I dropped to 65# thruster.  Very happy with time, but realized that I might have been able to do 75# under 5 minutes as the 65# were fairly easy (of course having said that I did break up the round of 15 to 9-6!).  The biggest accomplishment for me was doing the set of 21 unbroken.

As a point of reference, my last Fran as Rx’d was 5/25/2010 in 7:39, a little slow in the spirit of this WOD; hence the decision to drop the weight.

Fran with 75 lbs

4:05 (PR)

My previous PR at 75 lbs was 5:00 last Oct. I moved up to 85 lbs since then but have been finishing in the mid-5’s so I decided to drop back down to 75 and see if I could get sub-5. I’m very happy with this time but I think I should go back to 85 next time and see if I can keep it under 5.