Monday, January 10, 2011

Posted by on Jan 9, 2011 in WOD | 15 comments

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  • Thrusters 95/65
  • Pull Ups


  1. Awwww geeezz

  2. Awwww geeezz

  3. Is there an early session tomorrow?

  4. Oops! I guess I shouldn’t have done a 3-3-3-3-3 Deadlift at home today 😀

  5. Yes there is Dave, see ya in the am

  6. ok, I’m scared.

  7. I don’t think I’m going to make it today 🙁 can’t make lunch and I have a meeting after work. Maybe if I’m really lucky I’ll make it for 6pm

  8. The only time I’ve ever done Fran was with 75lbs and a #2 band. It took me 10:30ish. I’m planning on doing it as Rx’d, and beating that time by at least 2 minutes.

    Anxiety based nausea has already begun!

  9. Didn’t do the 5×2 Deadlifts today as I attempted a 5×3 yesterday, which went like this:
    warmup: 135×5, 135×5, 175×5, 215×3, 255×2
    work: 265×3, 275×3, 285×3, 295×1

    Stopped after the first rep of set 4 because my back rounded pretty bad and didn’t attempt another rep.

    WOD: 5:44 (PR!)

    October 2010: 7:00 Level 1 Cert
    April 2009: 6:01 First time as Rx’d
    December 2009: 9:08 band assisted, 65lbs

  10. Did this workout sometime last year with a time somewhere in the twenties.
    This was my second attempt at it and dropped the time to 7:30 @ Rxd’d so marked improvement.
    However, thruster technique deteriorated way to fast for my liking thus I will be doing light thrusters and mobility every day until it’s improved.
    My New Years Cross Fit resolution is to “watch my technique, then watch my time.”

  11. This workout dominated me at the Level 1 in Toronto….6:40, 2:20 off my PR! 4:38 today though, definitely some efficiencies to gain. Next time.

    Ray I like where your head’s at, we put so much emphasis on the clock sometimes it makes sense to just focus on moving better…ROM.

    See everyone tomorrow!

  12. did my very first Fran *modified for me* in 7:25. It was awsome first day back … Thanks Greg for the teaching after WOD, I’ll be sure to practice what you showed me. You guys all rock!!!!

  13. Deadlift – started with 175, then 185, 195, 215, 225 and finished with new PR of 235 – last two sets were new PR’s, beating my DL from previous week by 20lbs 🙂
    WOD – 17:41 first time with Fran, I dont think I like her – she kicked my butt (must be from the 72 East German Swim team) – the Pullups were band assisted and then MJ assisted. My legs feel like crap. If I meet anyone named Fran I will instantly hate her.

    Other than that I am glad I am doing this.

  14. Started things off with Back Squats instead of Deadlift.

    Warmup 45×5, 95×5, 115×5
    Work 135×5, 155×5, 170×5
    Could have gone heavier but wasn’t really chasing a PR.

    FRAN: 8:35 as Rx’d (2:13 PR)

    In August I did this for the first (and only) time with 75lbs and a #2 band, and pull ups were the slow part.

  15. I went to the gym, but I didn’t get to do Fran. I have been sick.
    I almost did – even though I didn’t plan to, when I heard the 3.2.1.. I picked up the bar and did two thrusters. I almost died, I couldn’t really breath. So I played a game of 1 65lb thruster, 1 95lb thruster, rest. I did this about twelve rounds.

    Hopefully tomorrow will be better.