FRAN
as RX’d

4:41 PR

Last time Fran came up was in may and I did
fran
21, 15, 9
65 # thrusters
pull ups with hop
5:45

so 30 lbs on thrusters, no hopping on pull-ups, and a minute faster! nice to see an improvement like that!

“Fran” Light

Three rounds, 21-15- and 9 reps, for time of:
65 pound Thruster
Pull-ups 15-12-9

6:33, didn’t have it today.

After thinking about Garddawg’s post I have a question for any of our Top Dawgs.

I’ve been all over the place with Fran. My PRs with different weights are:

95 - 7:06 (1/11/10)
85 - 5:31 (5/25/10)
75 - 4:05 (today)
45 - 3:08 (8/20/10)

Should I stick with one weight until I’m under 5 and then move up or should I try to get under 3 before moving to the next weight?

$in 4 mile run 36:12

10 min. stretching

21-15-9
45lb Thruster
Assisted Pull ups

5:11

Pathetic Fran

15-12-9

45lb Thruster
Pull-ups (1st two rounds assisted, last round beginner)

7:10

“Fran”

Three rounds, 21-15- and 9 reps, for time of:
40kg Thruster
Pull-ups

Time:

4:46

21-15-9

45# thruster
assited pullups

3:48

kwsolamf - 09 September 2010 07:05 AM

FRAN
as RX’d

4:41 PR

Last time Fran came up was in may and I did
fran
21, 15, 9
65 # thrusters
pull ups with hop
5:45

so 30 lbs on thrusters, no hopping on pull-ups, and a minute faster! nice to see an improvement like that!

Wow, that’s an Awesome improvement there and in just 4 months!!  Great job!

Patrol - 09 September 2010 07:35 AM

After thinking about Garddawg’s post I have a question for any of our Top Dawgs.

I’ve been all over the place with Fran. My PRs with different weights are:

95 - 7:06 (1/11/10)
85 - 5:31 (5/25/10)
75 - 4:05 (today)
45 - 3:08 (8/20/10)

Should I stick with one weight until I’m under 5 and then move up or should I try to get under 3 before moving to the next weight?

I like the idea of sticking with one and getting under 5.  Maybe if you hit 4:59 you stay at that same weight next time, then bump it up, but your call. 

TP

Fran

Modified

5 sets of 9 reps

95lb Thusters
pullups

Time: 5:19 PR

Beat my last time doing this in May by a minute and a half.  I think it is time to go back to the Rx’d scaling next time and see where I get.  Last time I did it full scaling was over 8 minutes.  Hopefully next time it will be somewhere around 6:30 or so.

Sept 7th WOD

Started out planning on the 5 rounds… wasn’t going to happen today!!!

Three rounds for time of:
Row 250 meters
45 pound Front squat, 10 reps
15 GHD
20 Box jumps,20 inch box (but did step ups for about half the reps)

20:10

Why, Why, Why is it always ” Oh… this looks ok, I’ll just run down to the gym and knock this out and be on my way for the day! ” Why?

“Fran”

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

As Rx’d 4:33 PR

Previous PR in July was 5:44

I like the idea of sticking with one and getting under 5.  Maybe if you hit 4:59 you stay at that same weight next time, then bump it up, but your call. 

TP

Thank you for the advise TP. That’s how I was leaning but I wasn’t sure if I should be working for those mystical sub 3 min times along the way or just focus on getting to rx’d weight in 5 and then go from there.

Edit: I obviously can’t use the “quote” button very well.

Date: Tuesday 20100907

Buy-in:
- 15-20 min. of foam roller work
- 2 min. of jump rope

Cash-out:
- mini-CFWU
—3 rounds of 10 reps each of:
—situps
—back extension
—box jumps (24”)
- 5 box jumps (36”)

I’m pretty psyched about this one.  The last time Fran came up was 11 days after my very first WOD.  So back then I knew nothing and was starting from scratch.  This time around I made sure to use exactly the same weight, an empty Oly bar, and set the gravitron to the same assist weight.  My time was half my original score.  I can probably move up in weight and down on the assist now

I’m still a little stunned at how much faster this time is in only 4 months!

—
Paul

I’m back and nearly recovered from my Dublin day trip on Monday! I was hit with IBS within 2 hours of getting back home and you would not believe how my right hip aches and how badly I strained my left calf walking so awkwardly - trying to protect my re-fractured toe!! And I hobbled for miles and miles in the pouring Irish rain - great day though, but the pain and suffering afterwards make me doubt it was worth it!! The flight there was great, the flight back not so great as I loss 90% of my hearing for a short time and that freaked me out - but thankfully is was back about an hour later pheww.

Anyway onwards and upwards - I’m feeling much better in myself today although still a little painful to move around so all I did today was

Push ups at pin 3 (balanced on the one good foot only (yep back to that grrrr) x 10
Blue band assist Pull ups (on one foot only) x 10 (5,5)
Push ups at pin 2 (balanced on the one good foot only (yep back to that grrrr) x 10 (4,3,3)
Blue band assist Pull ups (on one foot only) x 10 (5,3,2)