Jan 24 2008
January 24, 2008
Thursday 080124
“Fran”
21-15-9 rep rounds of:
95 lb Thruster
Pull-ups
Post time to responses.
I am always preaching about proper form/technique and how important it is. Here is a video with OPT (James Fitzgerald), winner of the first annual CrossFit Games talking about performance and proper form/technique.
Did CFWU (felt sore and weak today)
Did main Crossfit WOD: Snatch 1-1-1-1-1-1-1
The snatch is the activity for which I most wish I had a coach standing by to teach me. I just feel very uncomfortable hurling that weight into the ai and dropping under it. This is only the third time that I have done these. I have gone from 20lbs., to 30 lbs., to now doing 45lbs. So, I am progressing. I watch those videos of guys pulling 200lbs. on a snatch and I can only imagine that weight dropping on my head. I need to see a video of myself doing the snatch so I can see where I need to improve.
I warmed up with 20lbs., then 30lbs. (my previous max). My core strength seems much better, and I have been working on OHS more, giving me confidence to increase the weight to a new level.
I Did 1×40lbs. (new PR)
1×40lbs.
1×40lbs.
1×40lbs.
1×40lbs.
1×45lbs.(Newer PR)
1×45lbs.
I did 21×45lb shoulder press
21×45 bench press
21 knees to elbows
Ran 1 mile slow on treadmill
Mark, great job on the new PR! I think video of yourself is a good idea, the snatch is a very technical lift. I taped myself doing it in my garage with light weight so I could see my form, how I pulled the bar, where it was above my head when I landed, etc.
For time:
21 95lb thrusters
200 single-unders
15 95lb thrusters
150 single-unders
9 95lb thrusters
100 single-unders
Time 14:57
34/M/215 (-10 lbs. since 1/1/08)
“FRAN”
12/11/07 as Rx’d in 17:12
1/23/08 as Rx’d in 11:10 ! PR
workouts like this motivate me like nothing else!
it’s awesome to see hard evidence of improving fitness, and to know your hard work is paying off! keep it up people!
Awesome Job Danny!!
“Fran”
21-15-9
Thrusters @ 65lb
Pull-ups (jumped from two 45lb bumper plates to short bar)
Time: 9:11
Got the Rx’d weight for the thrusters (for women) just need to start gettin’ those kipping pull-ups down!!!
“Fran”
As Rx’d
Time: 2:46 - PR!!!
42/M/330
Fran
21-15-9
Thrusters at 75 lbs
Jumping pullups
14:05
Need to improve my form on the thrusters. My wrists are feeling it.
Gosh Nicole, 65lbs.?
Now I feel like a wimp, or else I have to push 65lbs. on my next Fran.
Congratulations!
Danny, your improvement is scary. I would like to get into that zone.
21-15-9
75 pound thruster
Ring Rows
11:33
compared to 65 pound thrusters at 12:01 on 071219
“Fran”
21-15-9
Thrusters @ 75lb
Pull-ups (jumping)
Time: 8:29
Way to go Danny and Breck on the PR’s!!
“Fran”
21-15-9
Thrusters @ 48lb
Pull-ups
I could have gone a little heavier on the thrusters, but I wanted to compare to my previous time with this same weight.
Time: 10:22 (18:xx on 10/18/07)