Saturday 070915
Power clean 3-3-3-3-3 reps
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The 6:00 am guys Jeff and Jim peforming some deadlifts during the workout “Shorty”.
Power clean 3-3-3-3-3 reps
Post loads to comments.
The 6:00 am guys Jeff and Jim peforming some deadlifts during the workout “Shorty”.
Greetings Trainer Breck, as you know I terribly want to decrease my “FRAN” time. So for Thursday 070913 WOD (1 day back performed Friday)
I Modified this workout below to a full 21-15-9 repetition “Fat FRAN”
Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups
I modified this to the below to hopefully better prepare/train for a sub 10min “FRAN”
3000 meter row Warm-Up = time of 13:19
OkieDB “Fat FRAN”
Three rounds, 21-15- and 9 reps, for time of:
115 pound Thrusters
20lb Weighted Pull-ups
Final Time as RXd above = 16:55 (this is actually better than some of my beginning original FRAN times
Follow-Up Training:
2 sets 15 leg lifts (starting with l-sit hold to begin for time)
2 sets 15 ab mat sit-ups
2 sets 15 back extensions
Train Hard
PS What is the “SHORTY” WOD
I had another date with “Cindy” this morning!!!! She’s a tough one to figure out!!!!
WOD: As many rounds you can do in 20 minutes
5-Kipping Pull-ups
10-Push-ups
15-BW Squats
17 rounds plus 5 pull-ups, 10-push-ups, and 13 Squats.
Just missed that magic number of 18 rounds!!!
The last time I did it was back on May 19, 2007 15 Rounds plus 5-pull-ups and
10-Push-ups!!! I beat my last time though!!!! Great WOD Breck!!! I love the facility. I have made so many improvements by incorporating CrossFit into my lifestyle!!! I also do not have any knee pain anymore. That is all due to the flexibility exercises that CrossFit is based on!!! If you have not tried CrossFitJenks out, you don’t know what you are missing. Keep it up Breck!!!
BW: 165
Did “Fat Fran”
135 lb Thrusters (all unbroken)
45 lb weighted pull-ups
15-12-9 rep rounds for time.
Time: 9:47
OkieDB, “Shorty” is CrossFit FRAGO # 13; it is a workout from “The Grinder” in the August 2007 CrossFit Journal which is:
Complete as many rounds as possible in 20 minutes:
21 deadlifts
15 overhead squats
9 thrusters
We scale the weight on each exercise depending on the athletes ability.