Jan 30, 2012

013112 Tuesday

'Fran'

21-15-9

Thrusters (95/65)
Pullups


Jamie Z' 0530 Class

Row as far as possible in 20 minutes

49 comments:

Rich M. said...

I will be ready at 515am!

Rich M. said...

That was me, Julie!!!

Greg M said...

Really loving the fact that I did 400 lunges today, this should make Fran interesting.

Susi S said...

Sorry Bridget, I didn't mean to step on your toes regarding the T-shirts. Let me know if you need a hand and I'll be happy to oblige.

Brian S said...

Oh Fran how I love/hate you...

Kay said...

I don't have access to a gym this week so I might use my 60# kids for a revised Fran, maybe at a playground for the pullups if I get home early enough.

james said...

so.... no 1230 finishes for you anymore Kay...

Dan said...

Should be kickin' off around 0645 with Alex, Jay, and John G if anybody wants to rock it with the "late early-morning" crew.

sundight. I can't wait for the Super Bowl on sundight!

scottnkelly9901 said...

Kay, you could always do a body weight Fran:

21-15-9

Burpees
Pullups

james said...

Julie and Mike - sorry for the no show- a second wave of flu hit the Davis household - I had to be content with some mobility stuff.

Mike said...

4:47 - I need a better effort on the round of 15 pullups.

James - understand.

scottnkelly9901 said...

IMCF Hohenfels:

6:25 as Rx'd

~ 1 min improvement from last effort

Who woulda thunk it the day after lunging for the better part of a mile!

james said...

Mike !! smoking time!! PR?

Rich M. said...

So sorry James! I was just talking to Mike and I said I hope no one is sick. So sorry and hope everyone gets better soon!

Julie

Ed said...

4:29 Rx'd.

Thanks for the push Rob - you smoked it. Kind of surprised at my time, only six seconds off PR. Based on the amount of tired/soreness in my legs this morning I expected to be slower.

John T. said...

13:37 as Rx'd. My first time to do so. Last time I was only able to do 65lbs first set and then 45lbs with jumping pullups. Definitely getting stronger.

BTW big congrats to Mike on that awesome Fran time.

Soraya said...

8:46. Started with RX bar weight for 15 reps. Moved down 10 lbs to keep momentum going. Red band PUs. Getting better each time.

Doug said...

7:32 as rx. Good to meet Rich today, and get totally schooled by him! Nice to have the push though.

Jimmy S. said...

8:35 as rx'd. PR for me!

Colin said...

7:30, green band and 75lbs. Just keep showing up! Thanks Ed and Rob

Greg E said...

1.5 mile run
Fran - 6:44
1.5 mile run

Mike said...

James - it is a big PR. Pretty surprised after the lunge-fest yesterday.

rob said...

Thaks Ed and Colin for the push; we missed you Greg. Matt did a great job this morning as well. I'm hoping to get a consistent group of 5 to 10 athletes to start together; it makes a huge difference in power output. All are welcome and it doesn't have to be the same 5 to 10 every day. 3:36 as Rx'd for me. Not a PR but better than last time (we just did this one at Coalitin CrossFit in Kabul). Thrusters were the slow part for me. I went unbroken but I need to get more power.

Dan said...

9:13. While not so great, a PR. Need to learn to manage my motor (and get better at thrusters).

Air Force Steve said...

I had a good chuckle Sunday night reading the Monday WoD. I was wondering how many rounds of straight lunges someone would go...Greg & others - winner! I went with a main site 8 rounds of 400m run & 90 second rest @ 21:48 (400s between 1:16 and 1:30). No Fran for me...she and I are done for a while!

Meg Smith said...

Dan! Any PR is great! Don't sell that short! Great times everyone...especially after yesterday.

Jess said...

IMCF Vilsek:

Scaled to 45# on thrusters- hard to know if my form was good every time with no coach here. Did jumping pullups as there are no bands here. Finished in 7:22

Erin Anderson said...

10:54 Rx'd first time. Thanks for the encouragment Rich as I seriously thought about walking back out the door after 10 pullups.

Noah said...

Scaled to 85# for 4:30.

Used to do Fran RX'd but was reluctant to admit that 95# was just too much weight for me. My times (and hence intensity) suffered as a result, never got below 7 minutes. Last summer decided I would scale her to 75# and add 5# each time thereafter. It has actually helped me slowly add weight and still continue to decrease my times each time Fran comes up.

Ross said...

4:45 RX'd this morning, who knew just under 5 minutes of work could suck so much.....

Jay Luck said...

516 PR need better thruster form

Rich M. said...

5:13 RXd. A little off of my PR but I'm happy with it. Much better than the last Fran we did. The set of 15 thrusters just sucked....Good times today by many....my lovely bride dropped over a minute off of her last Fran and went "up" a band on pull-ups, from big green to smaller blue! Great work baby!

Brian S said...

4:55 Rx (PR). Went unbroken up to the pullups on the round of 15. Had to take a couple quick breaks in the round of 9.

Susi S said...

4.25 but scaled to 53lbs and orange band.

A big thank you to Meg for your pointers on my pull-ups and thanks to Greg M for his help the other day. I can see a difference already.

Scott said...

7:35 Rx'd. Second fastest time.
Swimming 1500m yesterday really hurt me on the pull ups. But, I'll take it.

Tommorrow, I continue with CrossFit PT WED for my office here at Fort Gordon.

Tiffany said...

In lieu of Fran I opted for a company fun run on the riverwalk. It was supposed to be a 5k but turned into 5 miles when we made a few wrong turns. I put my crossfit skills to use when we hit a dead end with a 10 foot brick wall. Why turn around when you can go over it! One scraped elbow later we found our way back.

Meghan Smith said...

9:57. So far from a PR that it's frustrating to even mention, but after 380 lunges yesterday, I guess I need to give my body some wiggle room. The only upside to my WOD today was doing it outside in the great weather.

Friends don't let friends Fran alone. I'll be sure to make the drive for her next time.

makeme: What my body said (with a lot of attitude) when I told it today was a thrusters day.

Arod said...

6:34, i scaled down to 75. Working my way to RX, though this was a definite improvement from last year when i first started cross fit.

Mac said...

Made up yesterday's WOD, a Rx'd at 13:59. I was peddling pretty hard on that last running stretch to avoid one more set of lunges.
Ran 1.5 miles after to stretch the legs, and because it was just too nice out this afternoon to go back indoors.

Lance said...

3x5 HC: 185, 195, 205, 205(2), 185

15min AMRAP:

Barbell Overhead Snatch Grip Walking Lungex15yds
10xCFPU

11 rds

3x8 135# RDL

Felt like I had some form issues on my first attempt at 205. Got all three, but decided to try another set and only got 2.

james said...

Mac - I find your time from yesterday obscene and disturbing... I have reason to believe you are an alien life form

Amber said...

Erin- Way to go on RX'ing Fran! You and Mike must be eating lots of Almond butter for the way you've been performing!

Debbie says we still have to do Fran even though we weren't there this morning.....

Mike said...

James - I concur. We need to make Mac submit to some DNA testing.

Rich V. said...

44 lengths in 25 min

Alex E. said...

I thought we already concluded that Mac was some sort of alien life form during the Fall Games???

Mac said...

James, we'll see how the legs are feeling tomorrow morning for more running and you may need to retract my "alien" title. Based on how the legs are feeling tonight, I might just be a one trick pony.

Bridget said...

ABS KTE 2 x10 getting closer but has to scale
Clean 4 x4 = 45, 65, 75,85 (3)
Pause front SQT 5 x 5 # 65, 85, 95, 100, 115
Bench Press 5x5 #65,105,125, 125
P-chain reverse hyper 2 x 10

10 MN AMRP Completed 3 rounds
100 Jump Rope
10 Burpee
10 CF PU
50 JR
5 Burpee
5 CF PU

Adam "Big Helper" Latham said...

6:43 rxed.
Pr for me today as well.

Wade said...

3:37 as Rx'd