Thursday 01/07/2009
3rounds
400M run
25 GHD situps
25 Back Extensions
12:17
Friday 01/08/2009
Front Squat 5/5/5
135-155-160
Back Squat 1x15-20
135x20
Death by 135# Power Clean
9rounds +7
Saturday 01/09/2009
Press 5/5/5
95-105-115
10-7-4 protocal at 95#
"FRAN"
5:40
Fran was done on a Fast and during my second week on the Paleo diet. I am not sure if it was the fast or the diet, however, my Fran time has greatly improved. My last Fran was not Rx as I was using my 30# bar so it was an 80# Fran not a 95#. Also my time with the lighter bar was greater than my Fran time on Saturday, after front squats the day before and press the day of. Whatever the case I am sticking to the Paleo diet and will be researching more on Intermittent Fasting for increased performance.
Showing posts with label Fran. Show all posts
Showing posts with label Fran. Show all posts
Sunday, January 10, 2010
Wednesday, November 18, 2009
Variance
At the level 1 cert Freddy mentioned during the programming lecture that CrossFit should be constantly varied, not just in the exercises but the way those exercises are performed. I decided to give it a try!
Yesterday 11/17/2009
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
I decided to wear my 20# vest and see how I faired. I put a 10min cap on myself. Looking back on the WOD neither the pullups or the thrusters were that hard. Challenging and I gamed myself as to not exhaust myself and miss my cap. It was different to feel the wait of the front squat and then realize that the push press was lighter, almost like I was throwing it through the ceiling as I was anticipating driving hard out of the hole.
9:02 I was very happy.
Today 11/18/2009
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
10:20
I decided to scale the weight back (115) on this and attack it as hard as I could. I was pleased with my time. I could defintely go faster, my adducters and glutes were sore from the varied Fran. I am glad I can do this WOD as Rx but this felt alot better as I could push myself harder. With 135 I have to take longer breaks to give my muscles a chance to recover.
I am slowly realizing that I am not going to be the fastest person on some these WODs especially the ones with heavy weight (DT). I am realizing that if I scale down, it is OK, and I will probably get a better stimulus that way as I would have the ability to push myself harder. Of course my EGO will jump in at times and I will attempt as Rx and get my rear end handed to me, and that is OK as well. Train in all time domains. They said at the cert that most of the WODs are programmed for the 175# elite athlete, I am nowhere near that. I need to scale appropriately and hit it with as much intensity as possible, maybe even vary it a little. I have made great gains in the year I have been CrossFitting and am in the best shape I have been in since high school. I love CrossFit and will never quit, I am looking forward to imparting what I know to other individuals in the future.
Tomorrow, a CrossFit Endurance WOD. I am also in the process of making squat stands for the heavy lifts.
Yesterday 11/17/2009
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
I decided to wear my 20# vest and see how I faired. I put a 10min cap on myself. Looking back on the WOD neither the pullups or the thrusters were that hard. Challenging and I gamed myself as to not exhaust myself and miss my cap. It was different to feel the wait of the front squat and then realize that the push press was lighter, almost like I was throwing it through the ceiling as I was anticipating driving hard out of the hole.
9:02 I was very happy.
Today 11/18/2009
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
10:20
I decided to scale the weight back (115) on this and attack it as hard as I could. I was pleased with my time. I could defintely go faster, my adducters and glutes were sore from the varied Fran. I am glad I can do this WOD as Rx but this felt alot better as I could push myself harder. With 135 I have to take longer breaks to give my muscles a chance to recover.
I am slowly realizing that I am not going to be the fastest person on some these WODs especially the ones with heavy weight (DT). I am realizing that if I scale down, it is OK, and I will probably get a better stimulus that way as I would have the ability to push myself harder. Of course my EGO will jump in at times and I will attempt as Rx and get my rear end handed to me, and that is OK as well. Train in all time domains. They said at the cert that most of the WODs are programmed for the 175# elite athlete, I am nowhere near that. I need to scale appropriately and hit it with as much intensity as possible, maybe even vary it a little. I have made great gains in the year I have been CrossFitting and am in the best shape I have been in since high school. I love CrossFit and will never quit, I am looking forward to imparting what I know to other individuals in the future.
Tomorrow, a CrossFit Endurance WOD. I am also in the process of making squat stands for the heavy lifts.
Monday, October 19, 2009
A better "Fran"
I was determined that I could post a faster time with "Fran" because I was dealing with my sinuses last time. Today I was feeling 90% better (still kind of not right in the head) and decided to give it a shot. My first round of thrusters and pullups were, to my surprise, all unbroken. I was excited as I came off the pullup bar at around 1:30-1:40, however, on my third rep of my second round I landed on my rear end and it threw off my rhytmn, not to mention I was getting very tired, very fast. The second and third round were broken into 3s for both the thrusters and the pullups. All pullups were with the butterfly. I am very excited about my time and know if I tried this at 100% I could go sub 5.
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
5:31
Thursday, October 15, 2009
A Sick "Fran"
As I mentioned before I am getting over some crazy sinus issues. I woke up this morning feeling, OK, not alot of pressure and I could breath better through my nose. I figured I would give it a whirl. First set was in 3s, the second set was in 3s and the third was 2. My pullups were broken as well. Very poor showing. I took way too many breaks and they were too long as well. I was weezing and the pressure built up quickly in my head. Once it was all over I could not stand for a good 10min because of the pressure in my head. I will definetly have another go around with "Fran" when I am 100% as I feel I could go alot faster. A good note about today; I tried butterfly kips, they probably looked funny but I made sure my chin was above the bar. This will really save time once I am 100%. Just need to keep practicing to get them better.
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
6:54
Tuesday, February 17, 2009
It's Been Awhile
It has been awhile since I have posted, been busy with work and family. Here is what has been accomplished
Thursday 02/12/09
For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders
22:07 I had to scale the weight for the cleans down to 115. The cleans are what hurt my back last time but this time I felt good better form and with the work I put in for the active hip movement I think it helped greatly.
Friday 02/13/09
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
8:31 I was pumped for and after this WOD. This WOD is the THE WOD of CrossFit or so it seems. Every one talks about their Fran time. Well, my first Fran time was 19:31 This is 11min better!!!! I tried my best to not break up the thrusters, however, the workload is outstanding and for me is still difficult.
Yesterday
3 rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters
20:32 This was the first time I have really rowed for a WOD. I had played around witht he technique but had never really rowed for time. I think the burpees are what got me had to break them up the last round and the second round was slower than the first as I was trying not to break them up. All in all good WOD. Rowing was more exhausting than I thought.
Squat clean 1-1-1-1-1-1-1 reps
95, 115, 135, 145, 135, 135, 135
This is the exercise that hurt my back a few WODs ago, so I was apprehensive about go heavy. I am actually surprised with the weight as it was my goal (BW or higher), however, with the 145 I felt my back start to feel like it did last WOD when it became sore. I was happy that I hit my goal and I did not want to spend the rest of the week missing WODs and not being able to move if I hurt my back again. My mechanics and my strength are slowly coming I just need to be patient and bring the intensity every day.
Thursday 02/12/09
For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders
22:07 I had to scale the weight for the cleans down to 115. The cleans are what hurt my back last time but this time I felt good better form and with the work I put in for the active hip movement I think it helped greatly.
Friday 02/13/09
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
8:31 I was pumped for and after this WOD. This WOD is the THE WOD of CrossFit or so it seems. Every one talks about their Fran time. Well, my first Fran time was 19:31 This is 11min better!!!! I tried my best to not break up the thrusters, however, the workload is outstanding and for me is still difficult.
Yesterday
3 rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters
20:32 This was the first time I have really rowed for a WOD. I had played around witht he technique but had never really rowed for time. I think the burpees are what got me had to break them up the last round and the second round was slower than the first as I was trying not to break them up. All in all good WOD. Rowing was more exhausting than I thought.
Squat clean 1-1-1-1-1-1-1 reps
95, 115, 135, 145, 135, 135, 135
This is the exercise that hurt my back a few WODs ago, so I was apprehensive about go heavy. I am actually surprised with the weight as it was my goal (BW or higher), however, with the 145 I felt my back start to feel like it did last WOD when it became sore. I was happy that I hit my goal and I did not want to spend the rest of the week missing WODs and not being able to move if I hurt my back again. My mechanics and my strength are slowly coming I just need to be patient and bring the intensity every day.
Wednesday, December 3, 2008
Disheartening
It is always disheartening when you have a goal in mind and do not even come close to it. Today was "Fran" Josh text me with his time this morning and my goal was to better his time (he will post his time later), well I did not even come close. Here is Fran
21-15-9 reps
95lb Thrusters (which is a front squat with an overhead press)
pullups
Time= 19min 30secs (terrible)
I love Josh's post on confronting your weakness my right scapula and shoulder need work bad. I gave it a good run but towards the end I could only manage 1 thruster at a time and had to set it down as I was tired and my shoulder could not push consecutively. I think I wasted alot of energy cleaning the weight back to a front squat position. Pullups are becoming easier for me as I am getting the kipping technique down and was able to complete the reps in one go. I need to keep reminding myself that I am new to this style of training and it is going to take time. Josh made a comment "Sub 2 is insane" Hell, 6:17 is insane (sorry Josh)
21-15-9 reps
95lb Thrusters (which is a front squat with an overhead press)
pullups
Time= 19min 30secs (terrible)
I love Josh's post on confronting your weakness my right scapula and shoulder need work bad. I gave it a good run but towards the end I could only manage 1 thruster at a time and had to set it down as I was tired and my shoulder could not push consecutively. I think I wasted alot of energy cleaning the weight back to a front squat position. Pullups are becoming easier for me as I am getting the kipping technique down and was able to complete the reps in one go. I need to keep reminding myself that I am new to this style of training and it is going to take time. Josh made a comment "Sub 2 is insane" Hell, 6:17 is insane (sorry Josh)
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