Fran
21-15-9
95# Barbell Thrusters
Pullups
Time: 14:01
Thanks for the peer pressure motivation, Mike. Maybe my time will go down when I have a pull up bar. The strict form pull ups are killing my times since i cant kip on a doorframe pullup bar.
Saturday, January 31, 2009
Fran!
As everyone knows, it's FRAN DAY!
Time: 7:04
Last time was 8:40. I tried to immediately jump on the pull up bar after finishing the thrusters this time. After the 21 thrusters I managed 11 pull ups, did the last 10 in two sets I think. That had a lot to do with the drop in time I think. I was pretty surprised with the result. Having to beat that next time is going to be a bitch.
Time: 7:04
Last time was 8:40. I tried to immediately jump on the pull up bar after finishing the thrusters this time. After the 21 thrusters I managed 11 pull ups, did the last 10 in two sets I think. That had a lot to do with the drop in time I think. I was pretty surprised with the result. Having to beat that next time is going to be a bitch.
FRAN Day!
*Fran:
21-15-9
Thrusters (45lbs)
Pull-ups (grey band)
Time: 6:28
*Ab video
I honestly think I'm going to die! I thought this would take me twice the time considering the fact that this is the second time ever using bands (always used the total gym before) plus the last time I did this I used 25 lbs! I'm happy about the time but there is a ton of room for improvement.
Goal: to use the green bands for workouts by my birthday.
21-15-9
Thrusters (45lbs)
Pull-ups (grey band)
Time: 6:28
*Ab video
I honestly think I'm going to die! I thought this would take me twice the time considering the fact that this is the second time ever using bands (always used the total gym before) plus the last time I did this I used 25 lbs! I'm happy about the time but there is a ton of room for improvement.
Goal: to use the green bands for workouts by my birthday.
Fran
I went to my local affiliate for this workout. www.crossfitsouthphilly.com
As always it ruled working out there.
Fran
21-15-9
95lb thrusters
pullups
8:24
I thought I would do better. Like Mike says, "there is nothing really fun about Fran." It is kind of like a kick in the balls. Very tough. I look forward to improving my time in the future.
Thursday, January 29, 2009
Cleans and Push ups
Modified the main site WOD today because I can't really do ring dips.
21-15-9
125 lb clean
Slapping push ups
Time: 16:25
By "slapping push up" I mean I did a regular push up and slapped my chest between each rep. I thought it would be a little harder than a clapping push up because the hands have to travel a little bit further each time.
High rep cleans are tough. I am feeling sort of worn out, my knees are still a little sore and I slightly pulled something in my back on the heavy thrusters. This was tough.
21-15-9
125 lb clean
Slapping push ups
Time: 16:25
By "slapping push up" I mean I did a regular push up and slapped my chest between each rep. I thought it would be a little harder than a clapping push up because the hands have to travel a little bit further each time.
High rep cleans are tough. I am feeling sort of worn out, my knees are still a little sore and I slightly pulled something in my back on the heavy thrusters. This was tough.
Video Day!
Wow I am sore from the pull-ups yesterday! I should have gotten the bands a long time ago.
3 Videos for 50 minutes
*Lower Body
*Upper Body
*Abs
3 Videos for 50 minutes
*Lower Body
*Upper Body
*Abs
Wednesday, January 28, 2009
Thrusters
WOD today was:
Thrusters
1-1-1-1-1-1-1
135-140-145-145-155-160-165
Also did two sets of 4 min tabata intervals:
alternated between forward and backward sprints and side shuffles
alternated between 26" box jumps and sit ups
Thrusters
1-1-1-1-1-1-1
135-140-145-145-155-160-165
Also did two sets of 4 min tabata intervals:
alternated between forward and backward sprints and side shuffles
alternated between 26" box jumps and sit ups
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