Friday 080613
“Fran”
21-15-9 reps for time of:
Thruster (Men 95 lbs, Women 65 lbs)
Pull-ups
Post time to responses.
The 1:00 PM Saturday class will no longer be offered. Sorry for any inconvenience.
“Fran”
21-15-9 reps for time of:
Thruster (Men 95 lbs, Women 65 lbs)
Pull-ups
Post time to responses.
The 1:00 PM Saturday class will no longer be offered. Sorry for any inconvenience.
Coach Berry a few of the WOD results you requested:
Please keep in mind my austere conditions and equipment and inconsistency. No excuse, but I truly do hope to better some of these times and loads. I also have extra training/follow-up training to better my skills (i.e. double unders etcetera). I am actually getting better at doing 20 consecutive ones without error (smoked like a cheap cigar as I still need to enhance technique). Give Hell at the Games Coach and CrossFit Hero! Lay it all on the table and give them a Big Berry and Okie whippin! Train Hard, Train Smart, Train to Survive!
09 JUN
Ten rounds for time of: 22:56
12 Burpees
12 Pull-ups
Follow-Up TNG
4 sets of 15 reps for time: 10:15
Dips
60lb Dumbbell swings
10 JUN
“GRIFF” 12:30
12 JUN
225 Jump Ropes 50 Double Unders
Deadlift 3-3-3-3-3 reps
3 = 295
3 = 315
3 = 365 only 2
3 = 365 only 1
3 = 385 only 1
due to misses did 3 sets of 3 reps at 315lbs
Follow Up TNG
3 set of 10 reps of 225lbs
100 reps for time 185lb deadlift (BW 175 or close to):
TIME =9:33
13 JUN
150 Jump Ropes 50 Double Unders
Seven rounds for time of: 21:14
10 One legged squats, alternating (had to use finger tips of one hand to assist)
12 Ring dips
15 Pull-ups
Follow-Up TNG
10 Minute Row for Distance = 2200meters
“Fran”
21-15-9 reps for time of:
Thruster (Men 95 lbs, Women 65 lbs)
Pull-ups
Mod with 65#
Time: 9:26 (PR) I finally broke the 10 minute mark. Last time with the same weight was 10:05
Great to hear from you OkieDB! It looks like you have been hitting it hard. I can only imagine your training environment and conditions. It is getting hot over here but while I am busting out a “WOD” I tell myself you are over there in conditions way more severe than what we have so I better suck it up and push hard. You are a true example of what CrossFit is about; train in any conditions, train with whatever equipment or lack of you have got and because your job and life depend on it or as you say “Train to survive”! You are a true inspiration!
“Fran”
As Rx’d
Time: 2:53
I was 10 seconds off my PR but I gave a pint of blood less than 24 hours before I did it so I would like to think that might of had something to do with it.
“Fran”
21-15-9 reps for time of:
Thruster (Men 95 lbs, Women 65 lbs)
Pull-ups
Mod with 75#
Time: 6:17
I’m excited for this one!
Awesome, awesome video on the CF homepage of Brian MacKenzie showing some examples of the pose running technique.
Steven- this is what I was talking about the other night, but not very well. : ) Anyway, Brian does a much better job of explaining it.
I do plan on starting some of these running drills if any of you are interested in joining me.. I also have a 6 week running plan for learning the pose method that I got from the cert if anyone would like a copy.
Coach Berry,
Enlarge the image on the CF HQ site and it is you running up the hill in last year’s CrossFit games. Get Some! Nice FRAN time with decreased RBCs after giving blood. Next time knock out FRAN holding your breath. Thanks for the kind words, but it is an Honor and a Privilege to serve fine Americans like yourself and the CrossFit Jenks Crew. Train hard, Train Smart, Train to Survive! OkieDB out!
4 x 400m, recovering to heartbeat of 120 between sprints.
1st 400m = 1:42
2nd 400m = 1:37 (strict POSE running)
3rd 400m = 1:40
4th 400m = 1:33 (strict POSE running)
I am much faster running POSE but I still find it exhausting. the drills will work if you do them.
52/m/190
Played 2 sets of tennis w/my wife in the heat.
Did partial CFWU.
Did “Fran” w/60lb. thrusters
My time: 8:36 NEW PR by more than 3 minutes!
My last Fran PR was in February. Seemed like whenever she came around I was hurt and saw no improvement for months. Nice to be healthy. Also I have really tried to put the work in on thrusters, shoulder press, and back squats. Today, I finally saw some gain.
Followed “Fran” with “Michael”. Missed PR by 8 seconds. My time today was 33:08 for 3 rounds of 800m run, 50 back extensions, 50 sit-ups.
OkieDB, thanks for the inspiration. I will be moving to 70lb. thrusters on my next Fran.
I’d like a copy of that Nicole…maybe it will help my IT Band issue. Right now 1 day of running = 3 days recovery.
Did Fran this morning with 75#…I thought I was going to die! I don’t remember what my time was…
Nicole, I looked at crossfitendurance.com last night when I was supposed to be studying. I really liked the website and I ended up spending WAY too much time on the website. It’s okay though because it was worth it! I’ll be sure to go to the main website and look at the video.
Gotcha David!
Nicole, I was planning on coming to your “FRAN”tonight, but have to finish a project at work..but I will definitely be there tomorrow (we will miss you Coach Berry, but
glad we have Coach Nikki. Nikki, you are awesome)
OKIEDB…great to see you posting again!~~ We miss you!! ..Hope you had a great birthday!!!
Mark…always good to see you post too!!
Lynne, hope to see you on Saturday!
“Fran”
w/ 75lbs.
time: 6:35
last time I used this weight my time was 14:20! must have been the exceptional coaching tonight!
also ran 400m in 1:35
FYI-
most know that I loosely follow the zone diet, about 90%. Starting Monday, I plan on locking in for 4 weeks of strict zone eating. For a month I wil break out the food scales and start weighing and measuring, following my zone prescription to the letter. I won’t bore anyone with my food choices but i will try to post my daily block intakes.
Anyone interested in joining me? It’s just 4 short weeks to see what kind of improvement the perfect prescription of zone + crossfit will deliver!
I’m in Danny!!
I have been planning to post my meals for a few weeks now, but you’ve given me that extra push to actually do it! I think we should also use one of our recent benchmark workouts OR do FGB- and in four weeks do it again as an additional measurement of our zone progress! What do you think?
Who else wants to join our 4 week “CFJ Zone Challenge”?