CrossFit Fran

Friday, July 10, 2015

Coach Jeremy

(11AM) 11 including me, 5 girls (Lani, Blair,… 6 guys (Steve, Rusty,..)

Warm Up

3 rounds or 10 min of 250m Row, 10 Ring Rows, 10 Plank Walk Ups with Negative (this is like an inchworm but you stay in place)

WOD

Weighted Pull-Up and Front Squats.  Work up to a weight to complete 3 sets of 3 reps.  Do not go to failure in either movement then…

“Fran” 21-15-9 reps for time of Thruster (95#), Pull-Ups

L2:  75#, jumping chest to bar pull-ups; L1:  65#, jumping pull-ups

For my Front Squats I went 3x45#, 3x65#, 3x75#.  For my Weighted Pull-ups I went 0#, 10#, 10#.  I was really proud of myself for getting strict pull-ups with a 10# plate squeezed between my feet.  On the last set, the last rep was questionable.

For Fran, I opted for L1 (65#, jumping).  The last time I did Fran was with 45# and jumping pull-ups.  I finished in 7:10 on May 22, 2015.  65# made a big difference and I felt my right quad tightening up during the round of 21, despite breaking it down into sets of 11 and 10.  I have never been so relieved to start pull-ups.  I did these in rounds of 5-7 reps.  On the round of 15, I did shorter sets on both thrusters and pull-ups.  I ended up finishing in 8:27.  This was much closer to the 10 minute cap than I expected, but still one step closer to Rx.

Overall Impressions

And so ends the Perfect Week of Elizabeth, Eva, Kelly, Isabel and Fran.  I missed Eva (5 rounds for time of 800m Run, 30 KB swings (2 pood) and 30 pull-ups, L1 <1.0 pood, 20 pull-ups and 400m runs) and don’t feel too bad about that.  My hamstrings were done after Elizabeth.