Feb 23, 2011

240211 THURSDAY

General

Coaches practice is on tmw 0615 - 0645. Read up on the push jerk and med ball clean as we will focus on them.

All the cool kids have Iron Major CrossFit T -shirts. If you want one so you won't get teased at the bubble then get to the CGSC Foundations store. The t-shirts will be on sale from 1300 tmw - 10 lousy bucks a piece.

0530 and 0600 Class

Weighted Dips

ADV(3-3-3-2-2-2) INT (3-3-3-2-2) BEG (3-3-3)

Skill Development: kipping pullup.

Open Gym 

"Fran"

21-15-9

Thrusters (95/65)
Pullups

25 comments:

Dave Hudson said...

Everybody loves Fran!

Gary P said...

12:07-- I did it as prescribed which was a step up from October (I think)and I did it faster. Still not great, but I can see improvement. I think Pullups hurt more due to Angie on Monday. I did 16 thrusters and 17 pullups on the middle round because I could hear of all of you coaches in my head "3's and 5's" so I didn't do less than 3 and went over the 15. I probably could have used the push from the group, but was a little late this morning.

Gary P said...

Where did that other post with the Brew to Brew go? I was going to comment on it.

james said...

whoops sorry about the sneak preview of the weekend post. Missed Fran this morning to give a dodgy arm some time off.

Rob just destroyed Fran today - outstanding performance. See you all tmw.

james said...

Gary - it will be up on friday night brother - I accidentally posted it early

stimey1975 said...

14:25 as prescribed until the last set of thrusters- switched to 65lbs. I'm fighting in my head if whether I should have started out light and finished with a respectable time. Part of me feels the pride of improvement WRT wieght gains. I'm on the fence....
Thanks for the patience, motivation, and scripture today.

Wilson said...

3:13 as RX'd. Great job this morning Rob.

Bryan said...

9:06 as rx'd (first time)
so i guess i set a PR

Greg said...

Lots of improvement since the last time I attempted Fran.

Last time
12:43
65lbs
Bands for most of PU

Today

07:28
As RX'd

Rob and Neal killed it this morning!

Dave Hudson said...

6:06. While over a 2-min improvement, really feel I could have done better. I definitely didn't warm up sufficiently. Starting on the pullups, felt a tweak in my upper left lat. That could be attributed to the (lack of) warmup, not getting enough sleep Tuesday night, and the fact that I'm coming down with a bug.

Definitely need to get my butterfly pullups. Rob, u rocked it this a.m.

Strauss - very good point you brought up. I think, if it was me, I would scale the weight until I could break under 10 mins. You obviously had some serious and/or numerous breaks in there. Lowering the weight would bring you closer to continuous movement, and thus higher overall intensity.

Dave Hudson said...

Also, shirts are already on sale as of 1100 today. Get them while they last!

james said...

hey Greg - over what time frame did that improvement occur - you are a walking IMCF commercial !!

Noah said...

Does anyone know the last time we had Fran prescribed? I want to check back and see if my last attempt at it was posted.

Greg said...
This comment has been removed by the author.
Stephen said...

Today was a a PR. 6:37 at 65 pounds and use of the blue bands. Much better then the last time I did Fran which was 16:15 with just the bar and green bands. Felt good today. Motivation occurred doing the set with Rob and Neal. They killed it! See y'all on Friday.

Neal said...

First off, Rob and Wilson just destroyed Fran this morning...it was awesome. On top of those guys, there were a ton of other great efforts out there! The improvement that many of you have made is incredible...great work. The collective improvement of us as an affiliate is probably something that makes me prouder than anything else.

5:10 as rx'd for me. Honestly, pretty disappointed with my effort. No excuses at all, but I totally bonked towards the end of round 2. Mentally I was there...physically...not so much. Got lots of work to catch up with the group I was trying to hang with this AM. Thanks for all the encouragement as I knocked out those last few pull-ups...ever...so...
slowly!!

Hey, get fired up for our TEAM WOD tomorrow AM! Dave's got a great plan and Rett's got some killer '80s tunes so bring a buddy and get ready for the suck. See ya then...

Rob said...

3:03 as Rx'd; butterfly pull-ups made a huge difference even though the last 5 of set-9 I had to go to regular kipping. This was my PR by about 40 seconds.

Chanda - there is an excellent article in CFJ aobut Fran.

http://journal.crossfit.com/2005/03/fooling-around-with-fran-by-gr.tpl

Glassman does some analysis by changing the weight (up to 115lbs and down to 75lbs). He compares the power between Rx'd and the other weights. He also does analysis on why 21-15-9 which equates to 45 squats and 45 pull ups. The bottom line is that when you start 'Fooling Around With Fran' (the title of the article) the focus should be...(no surprise) your power output. It's an excellent article.

If you don't have a subscription to CFJ let me know and I'll e-mail the article.

Noah said...

9:42 as rx'd. Gotta be my best time and it may also be my first time doing it as RX'd.

Kay said...

6:08 as Rx'd (for women). This is a 58 second improvement from my last Fran in early January. I was simply amazed while watching Rob crush it this morning! We should have taped it and shown it as IMCF's celebrity WOD demo. I got my t-shirt this morning just as the lady was unpacking the boxes.

rett.burroughs said...

Alright, It is time for Friday....morning lights (with heat.....) Some Hungry Like a Wolf by Duran Duran for Greg and some Vanilla Ice for Neal. I will wear my 1983 Ratt Headband for the WOD in tribute to you guys for taking care of me...... Rock On!

Dave Hudson said...

What, no Van Halen?

rett.burroughs said...

Dave, any preference? maybe some unchained or some panama...

Dave Hudson said...

Van Halen (NOT Van Hagar)...Panama, Jump, Ain't Talkin Bout Love, Hot for Teacher.

Oh, some classic GnR is always good too. Paradise City and Welcome to the Jungle are always good.

Kay said...
This comment has been removed by the author.
rett.burroughs said...

All on the playlist for tomorrow!!!!!! I am so proud you know the difference between Van Halen and Van....Hagar.....!!! Happy Times!