Jan 08 2010
January 8, 2010
Friday 100108
“Fran”
21-15-9 rep rounds of:
Thruster (Men 95 lbs, Women 65 lbs)
Pull-ups
Post time to responses.
Compare to September 25, 2009.
100 Day Burpee Countdown Challenge
Burpees=8 Total Burpees=36
Are you training hard but unsure of what your nutrition should consist of? Would you like to make changes in your appearance, performance, or both? Would you like to improve your health and just feel better? If you answered yes to any of these questions you won’t want to miss the nutrition lecture that will be offered next Saturday, January 16th from 12:30pm til 2:00pm. If you plan on attending please keep a detailed food journal for all of next week. You will need to document everything you eat and drink (this means everything)!
CrossFit Journal
as rx’d 4:24~ had it unbroken til I wussed out with only 2 thrusters left on my set of 9 and put it down
I did yesterdays WOD this morning
Scaled up to 55 lb dumbbells, everything else as Rx’d
For time:
1000 Meter row
10 Muscle ups
20 Dumbbell squat clean and jerk (55 lb dumbbells)
30 Box jumps (Men 24″ box, Women 20″ box)
Time: 9:39
I’m very disappointed in myself. I had every intention of being there this AM and then I got stuck watching the game and could not fall asleep. Pathetic! Hope everyone has fun with Fran. See you Monday.
8 burpees
3×5 135 power cleans
“Fran”
as rx’d
4:23 (pr by over a min)
one second Andy…
My first ever Rx Fran: 10:01
My time is somewhat disappointing, but now I have a benchmark to work from and I WILL get better, stronger and faster!!
why wouldn’t you dirk..why wouldn’t you..great time and congrats on that time that is a huge jump from your last time. must be the shoes!
8 Burpees
“Fran”
As Rx’d
Time: 2:50
M/206/31
8 Burpees
“Fran”
3:54(?)
What happened to BAM?
Power Clean
3X5 @ 225
At rose bowl, was great watching Texas lose! See you all monday.
Today at the Y:
21-18-15-12-9-6-3
Dumbbell Thrusters (45lbs for men, 25lbs for women)
Burpees
As rx’d: 15:something
So, I think I got my 8 burpees out of the way today.
Coach Berry great Benchmark Girl/ Famous “FRAN” WOD to pick out to start the year for future measurements. I love her but hate her at the same time.
Power Clean Strength Training = 115×10, 135×5, 185×3, 195×2 (getting there, maybe 205 next time)
work sets = 165×5 for 3 sets
1 set heavy squat clean thrusters 135×5
OK lets see how the post holiday splurges faired on FRAN.
“Fran”
21-15-9 rep rounds of:
Thruster (Men 95 lbs, Women 65 lbs)
Pull-ups
OkieDB FRAN as RXd TIME = 4:49
Looks like I have some work to do. But now I have my measure Coach.
Great FRAN Times CF Jenks.
Train Hard, Train Smart, Train to Survive! OkieDB Out!
hang cleans 135×5, 185×3, 185×5, 135×5, failed on 205
fran as rx’d 4:34
Fran as RX’d 5:19
PR by 30 seconds
Thanks Breck for pushing me to limit the rest.
8 burpees
Fran as Rx’d
10:27
First time to do Fran, First to do pull-ups without band (not pretty)
Making progress
power cleans 135×5,3setsof5@185
“Fran” as Rx’d 3:54
power cleans 135×10,3setsof5@185
“Fran” as Rx’d 3:54
8 burpees
my bad on the double post. Breck you’re genius man, main site wod today? Fran!! I see you have learned the ways of of the masters young grasshopper! nice work
8 burpees, 4.1 miles at work, a nutty nutty day! Be back to CFJ next week, YIPEE!
pwr cleans 3x5x105
Fran w/ green band and 65#…..8:xx
8 burpees
8 burpees
“Fran” as Rx’d = 3:10 (PR)