Hello all. I am male, 5’8”, 46, 202 lbs. This was my first attempt at a WOD. It’s hard to get machines or stations all to myself at my gym. Fran was an easy choice to start with. Since I consider myself a puppy when it comes to cross-fit, I used a 45lb bar and pull-ups on a gravitron set at 8. My time was 7:52. That includes the time it took me to walk 15 ft or so to get from one station to the other. I could have gone a bit heavier on the thrusters, but the pull-ups were hard as hell. I’m very weak at pull-ups and have been working hard to improve. Sorry for posting this days later. Great site, by the way!!
10, 8, 6, 4, 2
deadlift: 3/4 bw, 10 @ 95lbs, rest @ 85lbs (form was not great @ 95)
bench press: 1/2 bw, all at 70lbs (pr), not unbroken… had to rest few seconds after first 7 of 10 and 4 of 8, rest clean thru
cleans: 1/4 bw, 35lbs
16:56
felt great and had husband to make sure form was good.
6 full rounds + 2 pull ups (I started on pull ups since there were 3 of us doing this wod)
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Deadlifts
Warmed up with 5 @ 135 lbs., then:
5 @ 155 lbs.
5 @ 185 lbs.
3 @ 205 lbs. (lost concentration and gravity felt like it was pulling a little stronger today )
Metcon:
For three minutes: single unders (about 250- not so great, but I was taking it easy on these)
rest one minute
for three minutes: 1 pood kettlebell swings (got 80)
rest one minute
for three minutes: air squats (got 80)
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Rest for us
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Bench press
Warmed up with 5 @ 45 lbs., 3 @ 45 lbs. with wide grip, then:
5 @ 65 lbs.
5 @ 75 lbs.
6 @ 80 lbs.
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