A.
“Fran”
Rounds of 21, 15, and 9 reps of:
95/65 lbs Thrusters
Pull-Ups
Compare your results to January 29, 2018.
Rest until relatively recovered, and then…
B.
Two sets of:
Bulgarian Split Squats x 20 reps each leg @ 1010
Rest 60 seconds after each leg
Single-Arm Dumbbell Row x 8 reps @ 2110
Rest 60 seconds after each arm
Put this off so I would be well rested, then I got sick so now it’s been about a week since I last went to the gym. Was really nervous about doing Fran again, one of the first crossfit Wods I ever did, always makes me anxious. Spent a lot of time warming up/priming the pump etc Did it Rx’d in 4:48 was quite happy but was hoping for more around 4 mins. PB is 4:15 about 5 years ago. Had both knees, lower back and right shoulder injured and recovered since then… so can’t really complain. Had to break… Read more »
Okay, finally did this one.
A. 4:06 (added about :35 since last October when I did Fran last) this sucked. Had to break up pullups on rounds of 15 and 9. That too much more out of me than I expected. Maybe I should not have had eggs and bacon before working out this morning
B. BSS – at 75lb barbell and had to break several times before 20, so round 2 I went down to 65
DB Rows: 75, 85
No accessory work today. I’m going to limp to work now.
Watching event 1 in the stands for some time before I realized I was sitting next to Sheila Barden. That was pretty cool.
Very cool….sooo jelous. ..have the time of your life!
Will do. Thanks, Candy. Now if only I had an extra $1000 to spend here.
Needed a lower key day so ran 3 miles in 23:52.
Then 3 rnft
10 push ups
15 sit ups
30 sec nose to wall hs hold.
Nice 3 mile time…was that outside or treadmill?
Outside. It’s finally nice enough! Yeah! It’s only the end of MAY! It’s been a cold and crappy spring here in AK.
10 sets black banded box squats 225lbx3 1 min rest
Fran 5.35.
New PR for Fran
A. 3:18 Rx’d
B. that hurt after 95 on the bar, 55 lbs. DB. Ready for the weekend.
Amazing PR nice work
Congrats on the PR Michael!
Day behind A. DL – based off 225# + 165×5, 175×5, 185×3, 195×2, 185×5, 175×6 ***these felt very easy…really focused on using the legs and glutes. Wish I had gone a bit heavier. B. 4 rounds (sorta) for time – 13:17 RX My brain stopped working at the end of the second round and I thought it was only 3 rounds…so I finished up 3 rounds at 9:53…but 3 min later I realized I’m an idiot and was supposed to do 4 rounds…so I completed the 4th round in 3:22. C. 2 sets 15 weighted hanging hamstring curls 20 full… Read more »
Solid day Candy
Yesterday’s:
290/310/330/350/330X5/310X6/off of 415 max
B. Substituted six power snatches 95#
17:10
12:08 on yesterday’s
400m run
12 dB alt snatch #50
12 t2b
Seriously…12:08….killed it Dustin!
You crushed that awesome man
Anika:
A. 5:59 – I don’t recall if I’ve ever done Fran before, but I’m a little disappointed in myself. I wanted to do better. The thrusters were ok, I only broke the set of 15 10/5, but I just couldn’t string many pull-ups together. I’ve got to work on that more. I also stood there breathing way too much!
B. Done with 25# DBs.
Good work! Keep moving forward a lot of positives in that 5:59!
Great first time Fran time Anika! You will see a nice PR the next time because you recognize what slowed you down and you will progress!
Great work! 5:59 is amazing for a first time
Nice work both of you. Fran for the first time is a killer, you don’t realize how hard you are working until you get to the round of 15.
Yesterday’s workout
A. Deadlift OT3M based of 180kg 1RM
5x125kg
5x135kg
3x145kg
2x155kg
5x145kg
6x135kg
B. 4rounds of 400m run, 12 alt. db snatches @25kg, 12 t2b
As Rx: 12:41
Accessory
EMOM 10min alternating between:
30sec Max Cal AB
5 SHSPU
Have a great weekend everyone!
Great time on that B Steven!
Awesome numbers all around! Love your C
A) Not for time: two rounds of two reps of paused front squats – 2 rounds of 2 reps 85 kgs – 2 rounds of 2 reps 92.5 kgs – 2 rounds of 2 reps 97.5 kgs I incorporated the idea of the pausing, holding a second at full bottom; i’d say i was feeling pretty good on these but the sets of 92.5 were a bit difficult today; not sure why because the 97.5 felt very very good ¯_(ツ)_/¯ B) 3 rounds of: – 500 mts row – 400 mts run 3 minutes rest between rounds Times: 4’52”, 5’00”,… Read more »
Great job Jorge…glad to see the t2b coming together nicely!
Solid work Jorge!!
Been in and out this week. Back spasms from a run last Sunday had had me in the gym on machines playing it safe.
Did todays B and instead of fran a tabata assault bike. 87 cals, disappointed but also very happy am even working out so not to bad.
Big Love
There is no disappointment here Joe…you showed up and put in the work…be proud!
A: Didn’t do in Jan. – 7:44 , now have somewhere to work from 🙂
B: #25 and #55
Good work Andy. Thanks for posting!
Great job Andy! Are you new to our amazing community….welcome…will enjoy reading your posts daily!
Nice work. You will make improvements easily now that you know how to attack it.
Yesterday’s
A. Done based off of 165kg 1RM
B. 15:12 with 16kg DB and k2e
Enjoyed these “low rep” deadlift especially after the volume we had these past couple of weeks ?
A 4:51 vs 5:05 last time. Happy with the result given my allergies
B done with 25# and 105 (9 rep)
Nice improvement. It will keep dropping.
A. Rx 6:02 Time from Jan was 4:53. Didn’t have the juice this morning the thrusters felt heavy and had to break sets 2 and 3 and rests were longer. Last time I did it in the evening and was at the beginning of the week. Just glad I got through it B. BSS 35#. Started first set with 40# and switched mid set. Probably shouldve gone with 30# as I took some extra rest between some of the reps DB row 50-55# C. AB rev tabata: 38 Didnt have much left for C but had to give it a… Read more »
Well done for surviving A, and don’t know how you even moved the AB for a C! Amazing work.
everyday has its own victories man, I for sure wouldn’t have ridden the devil’s tricycle after Fran; good job dude
Nice work pushing through Joey! Your body absolutely was expecting a rest day…routine plays a huge role in this lifestyle!
Yep, if you are not feeling the thrusters then Fran is just murder. way to push through.
Thank you!
A. 5.42
1 min PR over my time in October. Made time up on the 15s and 9s. Thrusters felt so much stronger.
B. Done, with single arm landmine rows. Glute burn on BSS was baaaad.
Solid PR!
Thanks Wes, the community on here has to be a big driver of all these gains!
Huge improvement James! Great work.
Thanks Mike, still paying the price for it 7 hours later…enjoy it!
1 min in Fran is huge!
Thanks Jorge, i was surprised when i looked down at the clock! I guess all the squatting and pressing we’ve been doing has paid off. Great to see you smash the rower today.
PR star James!
Congrats on your PR James thats amazing
To be honest I didn’t feel mentally ‘ready’ to hit Fran tonight so I’m skipping it and making up last night’s work instead (Thursday is my typical rest day). Deadlifts 160kg x 5, 170kg x 5, 180kg x 3, 190kg x 2, 180kg x 5, 170kg x 6 These started off feeling crap but felt better on the last rounds. All beltless alternating grip (I changed which hand was supinated/probates each round) Lower back and hamstrings got lit up. B. I used a 22.5kg dumbbell (50 pounds). 13:26. All UB unbroken and easy, t2b UB, 7/singles, 6/singles, 4/singles. Runs were… Read more »
Strong and fast!