Frannihilation

3 rounds of
22# OHS
sit-ups
push-ups

'Fran'
21-15-9
thrusters (SS 85#, AS 2x8# dumbbells)
pull-ups (AS 80# assist)

SS 10:17
AS 5:50

Went light on the weight this time since it's been almost three weeks since any sort of physical exertion. On the upside my knees feel tons better, but my stamina was pretty well shot. I actually thought my time was going to be much longer than it was; it felt like all I did was rest. Adrienne did really well, no sets were broken so she could probably use some more weight on the thrusters and less assist (maybe) on the pull-ups. Good effort pushing through!

Elements Class #5

CFWU x3 (no pull-ups)

Fran

21-15-9
95# thrusters (subbed 71#)
pull-ups

SS 8:13

This class was spent primarily going over the movements for Fight Gone Bad, which we'll be doing Monday. Namely, wall-ball shots, SDHPs, rowing, etc. I'd been fighting this upper respiratory thing for a few days so after I did this Fran I spent a good amount of time coughing and hacking. Six people attended class that day, and there are only three lifting "racks" (and three 45# bars). So, two other guys ended up doing Fran cleaning from the ground with 22# bars and I used the 11# bar that was left over (hence the weird weight amount). Despite being sick, time was much faster than last time when I did it as rx'd. I'm definitely enjoying the class. This Friday we'll start the oly lifts...

Fran

'Fran'

For time:
21-15-9
95# thrusters
pull-ups

SS 12:22

This was really brutal today. Put up a slightly worse score than last time. Maybe it was the overhead squats the day before, but my legs felt really weak today and it was hard to get through the thrusters. Definitely looking to improve next time.

Return of the Fran

"Fran"

For time:
21-15-9
95# thrusters
pull-ups

SS 10:11

Technically, this is about a minute longer than my last time, but last time I had forgotten how to do thrusters and was doing some hybrid between a thruster and a push jerk, maybe going down to 45 degrees, definitely not parallel. So, this is probably a better assessment of my Fran-ability than the last time. That being said, this really hurt today. I can clearly feel my met-con lacking and I think I'd like to focus on it a bit more. That, and squat strength.

Fran Triumphant (Frantastic)

warmup: 50# barbell complex, dips

workout:

Fran (compare to WOD 070623)
21-15-9
95# thrusters
pull-ups

SS 8:50
KL 6:42

Huge improvement from last time, when I wasn't able to complete it.

Misery does indeed love company

Warmup:
2x barbell complex (50#)
1x6 inverted rows

WOD from 062707

3 rounds for time:
50 thrusters (45# bar)
35 pullups

KL 22:09
SS 22:30 (2 rounds)

Wow, so deceptive. This one walks the line between muscle failure and exhaustion (and plain ol' mental anguish). Went out hard in the first round (4:45) and suffered the consequences, all thrusters afterwards in 10 rep subsets, pull-ups in 5s and 6s.

Someone called this the Franathon, I think it merits the creation of a new tag for miserable workouts - "Death". Brian, props to you for taking this beast on alone (and without kipping).

Fran's jealousy

Warm-up:
back squat
overhead squat
thrusters

Fran, which happened to be today's WOD

21-15-9
85# thruster
pullups

13:30

I warmed up with some thrusters, and didn't quite feel ready to bump it up at 95#. Settled for 85#, which is 10 more than last time. They closed the gym just as I had finished and was flopping on the ground.

Fran's ugly sister

Sure, she weighs a little less than Fran, but man is she uglier...

Crossfit WOD 041014
For time:
75 pound Thruster, 21 reps
3 Pull-ups
75 pound Thruster, 3 reps
21 Pull-ups
75 pound Thruster, 18 reps
6 Pull-ups
75 pound Thruster, 6 reps
18 Pull-ups
75 pound Thruster, 15 reps
9 Pull-ups
75 pound Thruster, 9 reps
15 Pull-ups
75 pound Thruster, 12 reps
12 Pull-ups

17:32

Thrusters broken starting with the third round, pull-ups with the second. Need to work on pull-ups, I think I've been ignoring them a bit and definitely suffering the consequences.

I was very close to quitting after the first two rounds of thrusters/pull-ups. 75 pounds seems light but after you get your heart rate up each rep is progressively more taxing. I forgot how much I love/hate thrusters: they're a dynamic squat variant that also works the shoulders and arms. Had no idea what to shoot for when I started, once I was in it I just wanted to finish +/- without puking.

Fran... man.

warm up:
face pulls
dips
overhead press

Fran: 21, 15, 9 of

95# thrusters
pullups

Ok, so I decided to try this as Rx'd today since I don't think I've ever totally done it. The pullups were surprisingly easy, but those thrusters were brutal. Anyway, I was on the last set of thrusters, so I had 9 (3x3) to go, and my right arm gets a little twinge after the third rep. I push through for another set of three but now it felt really bad so I figured I should quit.

but dammit! I could've finished this one. 3 thrusters left! ah well... At that point my time was 17:35

West Coast Fran

Fran

21-15-9
75# thruster
pullups

14:00

Metcon clearly lacking. This one never fails to suck, and I'm still not kipping. Need some skill work. But it was cool that two wrestlers came over and said wanted to know what the hell I was doing.

3-2-1-1-1-1-1-1 weighted pullups (10,15,6x25)
3x12 face-pulls (55,65,75)
3x8 cable pull-throughs (100,120,140)
6x5 box squats (135,155,175,2x185,195)

Fran

21-15-9
95# thrusters
pullups

8:41

Tough. Breathing heavy from the getgo, 2 or 3 reps into the first set of thrusters. Thought for sure this was going to be slower than last time, but the squat reps are starting to show up in the thrusters. Still broken up, both thrusters and pullups, but it really helped to rest *just* long enough to catch my breath and then just get back on it.

"Fran"

"Fran"
21-15-9:
thrusters (60# BL, 90# KL)
pullups

KL 16, BL 17

Really need to start doing kipping pull-ups. Doing these from a dead hang is really killing the time as well as the cardio effort.