Tuesday 071218
“Fran”
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
Compare to 071116.
Saturday’s Olympic Weightlifting Class with Ben, Jerimiah and instructor Trey Goodwin.
“Fran”
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
Compare to 071116.
Saturday’s Olympic Weightlifting Class with Ben, Jerimiah and instructor Trey Goodwin.
31/M/169
“Fran”
As Rx’d
Time: 3:05
Breck, I bet not being fully recovered from those lunges hurt your 2:45 goal. Still a great time good job!
Hey Doug, My lungs felt good besides afterwards when it felt like I was breathing fire up from my chest. My legs are still very sore from the 400 meter lunge the other day and I wasn’t prepared enough mentally for a PR. I managed to do everything unbroken and felt good while doing it; however, the following 15 to 20 minutes after was really rough. This is the one workout I have to prepare more for mentally than any other workout. It is weird how I know how much pain I am going to be in afterwards, yet I continue to look forward to these dates with “Fran”.
Also I am back In “The Zone”, so be sure to check out the daily blog and feel free to comment. Click on In “The Zone” under Categories to view the daily blog.
52/m/209
Did modified “Fran” with assisted pull-ups and 60lb. thrusters.
On 11/16/07 I did 50lb. thrusters and used additional assist in pull-ups.
Time then was 10:36.
TIME today was 12:39
Although, my time is slower, I am pleased about increased loads.
In addition to the “FRAN” I ran 400 meters, did 3 minutes on elliptical machine, did 3 minutes stationary bike at high resistance, did 2×5 45lb. OHS, ran 400 meters, 3×5 “knees to elbows”, bench press 5x135lbs, ran 400 meters, 2×5 “knees to elbows”, 5 minutes of jumprope, ran 4×400 meters.
I was interested to read Breck’s comments about pain after the “FRAN”.
I experienced a kind of overall body/muscle ache that was very distracting for about an hour after my workout. I finally took an Aleve, and the discomfort dissipated. I have not had that kind of feeling before. I did not know that was part of the “FRAN”.
I was so excited about doing “FRAN” this morning that I woke up an hour early. I have decided to stick at today’s loads until I can get under 10 minutes, and then increase loads again. I do not like doing the WOD’s where I spend a lot of time standing around trying to shove my lungs back into my chest. I want to work up to eliminating the “breaks”.
Excellent job Mark and Breck,
I too was a little excited and apprehensive when I saw that I had another date with “FRAN” especially since this is one WOD I want to improve. And yes part of the apprehension was the soreness in my legs and butt (my quads are still screaming) from the 400 meter Lunge WOD.
I knocked out “FRAN”as RXd with somewhat speculative expectations but went full out nonetheless. I did break my TIME goal of a sub 7 minute and a new PR as RXd. I am now aiming for a sub-5minute goal so “FRAN” will be a quicky:)
Shannon also did a wonderful job and I have snuck her results in below. I believe I will move her to 55lb or 65lb thrusters on her next date with “FRAN” because her time here is now quite competitive. What do you think Coach Berry??????
OkieDB “Fran” as RXd
Three rounds, 21-15- and 9 reps, for time of:
• 95 pound Thruster
• Pull-ups
TIME = 6:18 **New PR** I about threw- up after and had to lay by the trash can there for about 5 minutes while people in the gym kept coming up and asking me if I am OK and need some water or help:) I LOVE CROSSFIT
Shannon “Fran” modified
Three rounds, 21-15- and 9 reps, for time of:
• 45 pound Thruster
• Jumping Pull-ups (wrists exactly even with bar at start position, only hands clear bar for jump distance)
Time = 6:55 ***new PR for her**
What do you think Coach Berry, move her up to 55 or 65lb thrusters???
Coach Berry, I want to get back down to your fabulous facility before I deploy and attempt to make your board. I was hoping to today but overslept (FRAN would have been perfect in your sub-3 minute house and with your coaching /motivation!). Any coachly ideas on what ones I should attempt??? Looking at possibly tomorrow, Thursday, Saturday, or next week. Morning preferred but PM may work. Thanks again for your CrossFit training. Train Hard, Train Smart, Train to Survive! OkieDB out
PS. I have more Saturday pics to send but your mailbox keeps kicking them back as it is over it’s limit.
Okiedb, try sending those pics again – mailbox quota has been increased.
I am no coach, so this is just a comment about Shannon going up to 55 or 65 lbs. on thrusters. First off, I am only doing 65 lbs. I don’t like when the ladies are smoking me on these exercises. Her time is already half of mine.
Seriously, I am not trying to be a coach, an increase to 65 from 45 would be a 44% increase in load. Seems wiser to increase load in smaller percentages.
Coach Berry, set me straight on this. Maybe I am just a wimp.
I went from 28lbs to 65lbs. Coach would know the best answer but I would think anyone with those times @ 45lbs could probably handle 65lbs. I mean she is smoking it in well under 10 minutes.
Mark and Doug I concur with you both,
As I have had clientele/students/Soldiers need to move in low 5-10lb increments on thrusters and especially on OHSs, but I have also had some stay pretty consistent on 15-30lb load increases. I tend to always err conservative with the jump to 55lbs and give it a whirl with her first; however, the time she puts out makes me question my rational. I may be downrange before I have her give it a try so will definitely go conservative if this is the case. However if ole Coach Berry also thinks to go for the 65lb “FRAN” I will set a new date for her and FRAN before I depart. Shannon is going to knock me out if she knows I am posting her times and discussing her progress at CF Jenks. It just excites me as CrossFit Jenks has really increased her fitness capabilities. Thanks again Doug and Mark.
Fabulous times you guys!!
OkieDB- congrats to both you and Shannon on your new Fran PR’s!!! I definitely think Shannon could handle the increased weight! I plan on attempting a “Fran” this Saturday, as I am not able to make it to the gym tonight (Birthday party).. : )
I hope to increase my usual 48lbs to 60lbs… probably a much slower Fran time, but we’ll see how it goes! Bring Shannon with you if you come down this weekend!
65 pound thrusters
Ring Rows
12:01
“Fran”
21-15-9 of 65# Thrusters and Jumping Pullups
Time: 8:39 (Shaved over a minute off since a little less than a month ago)