Kept missing jumps- I have lines on the back of my legs and my knuckles are red and will probably bruise. Took me about ten minutes after the workout to figure out that my double-unders became more consistent when I slowed down and held the handles closer to the rope end. Raised the bar above the ground with 45#, 25#, and 10# plates for cleans- back still got sore picking it up. Quads felt all those front squats.
Finally made it into a Taiwanese gym today! However, since there’s no assisted pull-up machine (I was relieved that they even had weight-lifting equipment; most people were just sort of drooling at TV’s while accidentally happening to be stepping forward on treadmills or bikes), and I can’t do full pull-ups yet, I ended up doing a standing pull-down (is that what you call it? When you stand below a bar, put a bunch of weight on it, and then pull down from the bar? It seemed like it would probably approximate an assisted pull-up to me, though I wasn’t starting from a locked-out hang with the arms, so it might not have been quite the same).
Here was my (first) Fran, modified:
12 thrusters (w/ 2 5kg dumbbells - 11 pounds each, for a total of 22# ... I had planned to use the barbell bar, and then… I felt how heavy the bar was. Can’t say Metric didn’t warn me.)
21 pull-up subs (pull downs with 13 weights that were, if I understood right, 8kg each - for a total of 104kg, or 229#—can that be right?)
9 thrusters (w/ the 5kg dumbbells)
15 pull-up subs
6 thrusters (w/ 5kg dumbbells)
9 pull-up subs.
The whole thing took me 5:33. I know I should have been able to do it in under 5, but the pull-downs were really a strain. Still, any less seemed too easy, and I want to be able to start doing unassisted pull-ups sooner than later. The 5kg dumbbells—11# each—were rather light, but there I was looking to go lighter to get the form right. As it was, I think I will need to check my knee and back alignment—without a butt ball, I wasn’t quite sure where to come down to, and cranked my left knee enough to decide not to bike in to work today to be safe.
I’ll keep checking the forum posts to see if I can gain any insight as to whether or not that workout was mutated beyond recognition,
~k
21 pull-up subs (pull downs with 13 weights that were, if I understood right, 8kg each - for a total of 104kg, or 229#—can that be right?)
Unless you weigh more than 229#, that doesn’t sound right for weight. maybe it was 104#.
Then again, maybe that picture in your avatar isn’t you… and maybe you weigh more than 229#...
21 pull-up subs (pull downs with 13 weights that were, if I understood right, 8kg each - for a total of 104kg, or 229#—can that be right?)
Unless you weigh more than 229#, that doesn’t sound right for weight. maybe it was 104#.
Then again, maybe that picture in your avatar isn’t you… and maybe you weigh more than 229#...
No, it is me, so I think you’re right. Maybe I’ll do a little research. How much do those weights usually weigh?
Finally made it into a Taiwanese gym today! However, since there’s no assisted pull-up machine (I was relieved that they even had weight-lifting equipment; most people were just sort of drooling at TV’s while accidentally happening to be stepping forward on treadmills or bikes), and I can’t do full pull-ups yet, I ended up doing a standing pull-down (is that what you call it? When you stand below a bar, put a bunch of weight on it, and then pull down from the bar? It seemed like it would probably approximate an assisted pull-up to me, though I wasn’t starting from a locked-out hang with the arms, so it might not have been quite the same).
Here was my (first) Fran, modified:
12 thrusters (w/ 2 5kg dumbbells - 11 pounds each, for a total of 22# ... I had planned to use the barbell bar, and then… I felt how heavy the bar was. Can’t say Metric didn’t warn me.)
21 pull-up subs (pull downs with 13 weights that were, if I understood right, 8kg each - for a total of 104kg, or 229#—can that be right?)
9 thrusters (w/ the 5kg dumbbells)
15 pull-up subs
6 thrusters (w/ 5kg dumbbells)
9 pull-up subs.
The whole thing took me 5:33. I know I should have been able to do it in under 5, but the pull-downs were really a strain. Still, any less seemed too easy, and I want to be able to start doing unassisted pull-ups sooner than later. The 5kg dumbbells—11# each—were rather light, but there I was looking to go lighter to get the form right. As it was, I think I will need to check my knee and back alignment—without a butt ball, I wasn’t quite sure where to come down to, and cranked my left knee enough to decide not to bike in to work today to be safe.
I’ll keep checking the forum posts to see if I can gain any insight as to whether or not that workout was mutated beyond recognition,
~k
Is there a squat rack there? Any sort of bar a foot or so above head high? or higher and you could position a box under it. Then you can practice where you jump yourself up to chin over bar then lets yourself down slowly, negatives. If there is one of the smith machines there you can use the bar on it to do beginner pull-ups. Look in the Crossfit kids area for pull-up progression. Then look around the gym and see what you can adapt. This is what I did when I started.
Finally made it into a Taiwanese gym today! However, since there’s no assisted pull-up machine (I was relieved that they even had weight-lifting equipment; most people were just sort of drooling at TV’s while accidentally happening to be stepping forward on treadmills or bikes), and I can’t do full pull-ups yet, I ended up doing a standing pull-down (is that what you call it? When you stand below a bar, put a bunch of weight on it, and then pull down from the bar? It seemed like it would probably approximate an assisted pull-up to me, though I wasn’t starting from a locked-out hang with the arms, so it might not have been quite the same).
Here was my (first) Fran, modified:
12 thrusters (w/ 2 5kg dumbbells - 11 pounds each, for a total of 22# ... I had planned to use the barbell bar, and then… I felt how heavy the bar was. Can’t say Metric didn’t warn me.)
21 pull-up subs (pull downs with 13 weights that were, if I understood right, 8kg each - for a total of 104kg, or 229#—can that be right?)
9 thrusters (w/ the 5kg dumbbells)
15 pull-up subs
6 thrusters (w/ 5kg dumbbells)
9 pull-up subs.
The whole thing took me 5:33. I know I should have been able to do it in under 5, but the pull-downs were really a strain. Still, any less seemed too easy, and I want to be able to start doing unassisted pull-ups sooner than later. The 5kg dumbbells—11# each—were rather light, but there I was looking to go lighter to get the form right. As it was, I think I will need to check my knee and back alignment—without a butt ball, I wasn’t quite sure where to come down to, and cranked my left knee enough to decide not to bike in to work today to be safe.
I’ll keep checking the forum posts to see if I can gain any insight as to whether or not that workout was mutated beyond recognition,
~k
Is there a squat rack there? Any sort of bar a foot or so above head high? or higher and you could position a box under it. Then you can practice where you jump yourself up to chin over bar then lets yourself down slowly, negatives. If there is one of the smith machines there you can use the bar on it to do beginner pull-ups. Look in the Crossfit kids area for pull-up progression. Then look around the gym and see what you can adapt. This is what I did when I started.
Beat me.
Smith Machines are good for two things in the CrossFit world. Beginners pull-ups (http://www.crossfitkids.com/index.php/Videos/, pull-up tutorial video) and resting your feet against for HSPU.
A smith machine looks like this Vermelha
I think you used a pull-down machine for your pull-ups? They’re usually done seated, but you can stand behind the seat.
The plates are usually marked in pounds, so that may be what you used.
One of those looks like this.
Beginners pull-ups are more useful.
Smith Machines are good for two things in the CrossFit world. Beginners pull-ups (http://www.crossfitkids.com/index.php/Videos/, pull-up tutorial video) and resting your feet against for HSPU.
And 3) paying for your chiropractor or orthopedist’s summer home . . .
“FRAN” Enjoy the suck baby!!! No wod makes me as nervous as this little lady right here!!!!
21-15-9 with 95lbs.
Last time was 3:58 and this one was 3:40….It’s so hard to get a huge gain.
Nicely done, that’s a quick Fran!!!
By the way I like that signature quote.
)
