Sunday, December 8, 2013

Monday 12.9.13


2014 REGIONAL & GAMES ATHLETES
1. Metcon
21-15-9 of:
Thrusters, 95/65
Pull ups

Rest 10 minutes

21-15-9 of:
Thrusters, 95/65
Pull ups

Rest 10 minutes

21-15-9 of:
Thrusters, 95/65
Pull ups

Post scores for all three "Fran's"


2014 OPEN ATHLETES
"Fran"
21-15-9 of:
Thrusters, 95/65
Pull ups

148 comments:

  1. I am pretty excited about this honestly.

    ReplyDelete
    Replies
    1. Pace, I thought you were dropping back a week? I was gonna recommend your just drop back a day and adjust your rest schedule.

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    2. I was going to drop back after we got back from vacation after next week. I may just do that, drop back a day.

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    3. By vacation I mean we are going somewhere we currently aren't, I'll still be working out. Come too far to take a whole week off.

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  2. im excited for the 1st round lol

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  3. Coach is some kind of an evil genius.

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  4. Regional / Games
    Decided to only go with 2 Frans , body still a bit beat down from doing Saturday. Could have finished a 3rd but didn't want to wipe myself out for rest of training this week.

    Fran 1 - Time - 3:28
    Thrusters - 11, 10 --- 8,7 --- 5,4
    Pullups - 11, 10 -- 8,7 --- 9

    Fran 2 - Time - 4:31
    Thrusters - 7,7,7 --- 5,5,5 --- 4,3,2
    Pullups - 11, 10 --- 5,5,5 -- 9

    ReplyDelete
  5. Hey all! Sorry I've been away for a little bit my trainings been all over the place, last weeks of classes then finals so things are getting wild. Really hoping to get back consistently tomorrow BUT I did do "Fran" 2 weeks ago so figured that's updated enough to post.

    -2:04, push hard today everyone no time for rest during this!

    ReplyDelete
    Replies
    1. Thanks man, nice PR for you!...I forgot I had a video of it.

      http://youtu.be/q5nHsPhdoJc

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    2. I am in absolute awe. Those were the finest looking thrusters and pull-ups I have ever seen. I may have seen SLIGHTLY faster times, but I have NEVER seen such perfect technique. Congratulations!

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    3. Its so impressive to see in person, solid form throughout!

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    4. Thanks guys! I appreciate those words, form means a lot to me so thank you.

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  6. OMG.
    Fran is one from my most favorite girls. But had to do Central Europe Throwdown Qualifier 2 ( http://centraleuropethrowdown.com/#?workouts )
    12 minute time cap for 2 separately scored workouts:

    A) For time:
    3 rounds of:
    10 Snatch 50/35kg
    15 Chest to bar Pull-ups / Pull-ups (women)
    20 Double unders

    Then in remaining time:

    B) As many rounds as possible
    3 Cleand and Jerk 80/50kg
    3 Muscle-ups / 1 Muscle up

    Results: 2A - 6:30, 2B - 21 reps. My first attempt. Was rather tough. Maybe will redo.

    ReplyDelete
  7. Fran #1: 2:18, 42 second PR. Had a game plan and threw it out the window, did exactly what I said I wasn't going to do and went balls to the wall, butterflies felt awesome, matter of fact everything felt awesome.

    Fran #2: 5:25, Felt fully recovered after the first one, attempted to put down the gas pedal on the round of 21 and there was nothing there.

    Fran #3: 6:49, this was just toughing it out and finishing. Threw up after wards.

    I realize my times could have been more consistent if I had stuck to the original plan but to me it was worth it to hit the PR. I really blew myself up on the first one. In competition for something like this I would have paced from the get go. Today was fun.

    ReplyDelete
    Replies
    1. And congrats on the pr. the pr makes throwing the game plan out the window worth it. at least it does for me. boom

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    2. Great minds think alike my friend.

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    3. Nice PR Jeremy you and Joey crushed it today.

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    4. DUDE!!
      And Joey!!
      Awesome times!!!

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    5. Thanks bud. but not nearly as impressive as your pr Willl esp. working with the equipment u had. beast mode.

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    6. Thanx man!! I'm super stoked!!

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  8. At the las min I decided to go for a pr. the rest suffered ad a result.
    1.2:23
    2. 4:10
    3.5:35
    Got my pr though 4 sec. faster. and the suck fest afterwards ha. thanks coach.

    ReplyDelete
    Replies
    1. I will feels this for days. ouch. Tomm performance dies not have gigh hopes. ha. boom

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  9. Fran intervals. Ingeniously painful.

    ReplyDelete
    Replies
    1. Einstein was thought to be insane because his ideas were ahead of his time. its kinda like that with puke at the end. well played coach. touche'

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  10. Regionals.

    1) 3.05
    2) 5.10
    3) 5.46.

    Didn't go for a pr in the first round but ended up only 4sec off my pr of 3.01. Felt good today but the second and third rounds were rough. Awesome workout, wish I had gone all out on the first one though. Had to hold back on the third Fran in order to preserve my hands and prevent tearing. Thanks coach.

    Also realizing it is time for me to final get butterfly kip pull-ups. Guess I'll start adding them into my warm up.

    ReplyDelete
    Replies
    1. Seems like you were the smart one, didn't go balls out and still almost hit a pr.

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    2. Well playeD on the wod. not feeling like death is always a bonus. and great times esp. without doing butterfly. the butterfly will shave 15 seconds easy.

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    3. I have been doing butterfly in my warmup as well, it has helped a lot. I was getting sets of 3-4 for a while before losing the rhythm. However during "Barbara" I hit multiple sets of 10 so I decided today it is butterfly in the WODs from now on. The video that helped me learn the best is:
      http://www.youtube.com/watch?v=Mvhxum803go
      and then http://www.youtube.com/watch?v=qZ6NX4yQLCo also has a lot of great insight. I train others, but workout alone, and not in a box. Hope those help if you have not seen them before! If you have they are good to watch now and again

      Delete
  11. 3:38/3:30/4:10

    Goal was to improve time each attempt. The third go around was pretty painful though. Happy Monday everyone!

    ReplyDelete
    Replies
    1. Solid work man! That is consistency right there!

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  12. It was hard for me to know how I should hit this workout so didn't try to PR the first FRAN. My plan was to go with a "controlled" pace the first round. And so I did

    1st: 3:42. (Felt quiet good afterwards)
    2:nd: 6:19. (First half it felt good but the wall visited me on 2:nd half)
    3:rd: 5:09. I was surprised that the last round felt better than the second.

    Next time I do Fran i really hope to make a sub 3 :-)

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  13. Open:
    Yep just one Fran for me :)
    3:42... this is a :21 sec PR from Oct 1st and :43 sec PR from mid June!!!

    ReplyDelete
  14. Open.

    Fran: 2:57. All unbroken. Rested to much between 15-9 set..

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  15. Ok so today I salute Coach B and all thee guys who did 3 Frans while hittibg PR's!!!
    The following are not excuses. Im trying to show how much I have improved by doing Compwod!!

    This is in a health club with no bumpers or pull up rig. Just bars plates and some kind of pull ups station. Did it with 100lb as I dont have plates for 95lb.

    1) 3:10, 1min28sec PR!!!
    2) I puked after 1st one and had to try keep it down thru the whole 2nd attempt... 8:50
    3) 6:20

    Not so great 2nd attempt but very happy overall!

    ReplyDelete
    Replies
    1. Huge! impressive. that's doing work. esp. in that type of gym

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    2. Thanx guys
      Like the coach says: Choose a program and stick to it!!
      Its what we do :)

      Delete
  16. Replies
    1. Holy hell that first one is a big pr right bro?

      Delete
  17. 2014 REGIONAL & GAMES ATHLETES-Well, I tried to game this a little and save myself for the last two Frans. In hindsight I wish I would have just gone balls out and went for a PR.
    1. Metcon

    21-15-9 of: 4:10
    Thrusters, 95/65
    Pull ups

    Rest 10 minutes

    21-15-9 of: 5:08.
    Thrusters, 95/65
    Pull ups

    Rest 10 minutes

    21-15-9 of: Met pukie on this one. Finished it afterwards, but the time isn't worth posting.
    Thrusters, 95/65
    Pull ups

    ReplyDelete
    Replies
    1. Well, now looking back at my PR book, this is a :43 PR, and I forced myself to slow down to save some for the next two. Crazy how much your programming works Coach Ben. Salute to you!

      Delete
  18. Hahah, love all the puke comments. I will be sure to join you guys.. I have never NOT puked after Fran...Doing it this afternoon. Good job guys ^^ ^^ , some awesome times posted so far.

    ReplyDelete
    Replies
    1. I'm in the same boat. Fran always get the best of me!

      Delete
  19. 1st: 2,40 (14sec PR)
    2nd: 4,42
    3rd: 5,11

    Went all out for the first one looking for a new PR. The last 2 just had to be done! Great day!


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  20. I'm going to guess that tomorrow is going to be DIANE in a similar format..... Anyone else think so?

    Seems like a progression from a couple months ago when we did a 10 MIN AMRAP of Fran and then the next day of Diane

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  21. Hey Guys, awesome times here. I've been following the Open portion. Have a long way to go but hit 5.07! 0.34 second PR for me. Thrusters felt a little heavier too. I'm going to keep chugging along. If anyone is coming down to Puerto Rico, let me know. I live in San Juan

    ReplyDelete
    Replies
    1. My name's Mario (realize my profile was not updated).

      Delete
    2. Heading to PR after Xmas, coupla days then cruising!

      Delete
  22. Just checking in with a quick update. I've been recovering from a low back injury for the past three weeks (I think it was a herniated disk) and am about 85-90% at this point. Hoping to get back to doing CompWODs in another week or so. Have seen a chiropractor twice and have been working a little bit with a PT to try to fix the underlying mobility issues. Hoping that this will be a blessing in disguise and I can get myself moving better in the future.

    Not sure how many people had been comparing times with me since I posted pretty late in the day and my times were sort of middle-of-the-pack, but just in case, now you know where I've been. Looking forward to getting back into it soon.

    Enjoy Fran, everyone!

    ReplyDelete
  23. OPEN
    Fran - 2:35 Rx (0:24s PR)

    ... props to the Regional crew - that my friends is one nasty piece of work.

    ReplyDelete
  24. OPEN

    Fran - 4:33 Rx, found out watching the vid that I did 25 thrusters in round of 21's.. Even though, 24 sec PR. Think I should redo it?

    ReplyDelete
  25. Regionals:

    5'8"/180/43

    Only did it once. I was so sure I was going to break 3:00 this time. Nope. 3:04. Thrusters super fast and unbroken. Pull-ups sucked. It was a 0:16 PR, but I was so pissed that I sat around and sulked for an hour seriously thinking about quitting CF. Idiot.

    Ended up doing the class at our gym, it was four separate 5 minute AMRAPs of three different movements in each. I also participated in their 1 RM lifting session and PR'd my squat clean at 256.

    ReplyDelete
    Replies
    1. A PR is a PR. Two PR's in one day is outstanding! Great job fellow Master!

      Delete
  26. Fran PR by :31
    Time = 3:09

    Met Mr. Pukie lol.
    21's unbroken
    15 thrusters unbroken
    8,7 pull ups
    9's unbroken

    ReplyDelete
  27. Open: 3:17 - That's 1:10 PR since October so I'm very happy. Forgot to squat clean the first reps and inadvertently got lazy on the kip for the last round of PUs and used my arms too much. Did them all unbroken but hung from the bar a couple of times on the last round. That's got to amount to several seconds without actually increasing the effort. I'll take it!

    There are some seriously impressive times posted above guys. Nicely done!!

    ReplyDelete
    Replies
    1. Next stop...sub 3 brother! Faster transitions and you are there.

      Delete
  28. Fran #1 - 6:20
    #2 - 8:58
    #3 - 7:55

    I had one goal for today and that was butterfly all of the first Fran and as many as I can the next two. It is a huge weakness for me when I get fatigued. While I didn't PR I got my goal. Second Fran I gamed way too much, did the first half all butterfly and regular kip second half. In the third one I did more than half butterfly. Ah well still a victory. Yuck!

    ReplyDelete
  29. Reg:

    Fran#1 - 2:29 (3sec PR)
    Fran#2 - 3:52 /Went unbroken, but took pretty long transitions
    Fran#3 - 6:00 /Met Jesus

    ReplyDelete
    Replies
    1. https://www.youtube.com/watch?v=-FRY9sGwOSA

      Would appreciate it if anyone has advice on how to speed up the pullups

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    2. I have no advice. Just wanted to let you know that was a great effort.

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    3. Wesely - I would suggest tightening up your body and making the kick smaller. By tightening up and making more of the rotation at the shoulder girdle your cycle time will be faster. Check this video out and go to time stamp 3:29: http://vimeo.com/19389026

      This is Coach Ben's blog, so I give this advice with the deepest respect to him.

      Congrats on the PR btw.

      Delete
  30. Been following the open for a few months and just cut my fran time 3 minutes. Went from 740 to 430! Huge thank you to the programming and community

    ReplyDelete
  31. Open (thank God)

    Fran: 7:04 RX 2:32 PR from February!

    Great job everyone. It looks like one of my 2014 fitness goals will be a sub 5 Fran. Not bad for a guy who couldn't do a pull up two years ago. Dig in - it's worth it.

    ReplyDelete
  32. Regionals
    Master 5'5"/165/40
    No PR's for me today, but happy with my efforts...

    Fran #1: 2:30,
    I would of like to PR, but I think having to do this two more times was in my head.

    Fran #2: 3:37,
    I just went to my happy place.

    Fran #3: 4:10,
    No pukie, but I started to see the light.

    ReplyDelete
  33. Regionals

    2:33
    2:46
    3:39

    Didn't get me until my CNS starting malfunctioning on the set of 15 on Fran #3. First 2 were paced at about 90% to stay consistent. Would've liked to keep the last one at 3 flat. Gnarly.

    ReplyDelete
  34. Open:
    2:43 ..... I am not a "Fran guy" by any means so I was pumped with this seeing as my previous best was 3:49....

    Brooks got me by a couple seconds because I fell off the bar on my 8th pull-up on the round of 9 ....major letdown, everything else UB...

    We sucked it up and ran through one more time, but I killed myself on the first one so I had nothing left, maybe like high 5s or 6

    ReplyDelete
  35. Open

    2:21 - 24 second PR. The only time I've finished fran and had wind left - I'll pick up the pace on thrusters next time!

    ReplyDelete
  36. OPEN

    My first time sub 4:00 at 3:47 Rx, aiming to get closer to 3:00 minutes by cleaning up the pullups. Felt like someone laced my Progenex with Arsenic for about 20 minutes afterwards... feedback welcome

    https://www.youtube.com/watch?v=yNUu8MY1HNI

    ReplyDelete
    Replies
    1. Keith I am not the best advisor on this board, but I really enjoyed watching your video. You were so calm and determined. I feel like I must look like the Tazmanian devil when I do Fran. Anyway, your pull-ups actually looked really good. WAY better than mine ever have. Although there is always time to be saved here and there, I think your biggest time saver would be to cycle your thrusters faster. If I remember correctly, you were just over a minute on your the round of 21 thrusters. They looked great, but that is about 0:20 slower than what you can most likely do. Take a pro rata percentage of that on the rounds of 15 and 9, and you are getting very close to 3:00. So, maybe, next time, push the thrusters a little harder and see how it works out. Good luck and thanks again for sharing the video.

      Delete
  37. Open : 6:11 RX. PR'd by over a minute. A little disappointed because I know I could've had a better time if it wasn't so cold in the gym. Effected my breathing more then I anticipated.

    ReplyDelete
  38. fran-rap:
    round 1: 2:19 (5 second pr!!!)
    round 2: 2:53 grip got sticky on this one
    round 3: 4:30 got ran over by the pain train on this one.

    great day.

    ReplyDelete
  39. Not a Fran fan. didn't quite make any of my goals today I wanted to
    a) have a collective sub 9:30 time
    b) do all pull ups unbroken
    c) all thrusters in maximum of 2 sets

    Rd1- 2:45
    not a PR about 15 seconds off my best ever but was trying to stay around 90%
    grip burned broke my thrusters into 2 sets of 9/6 15 to conserve but pull ups unbroken....still puked 4 mins after I finished

    Rd 2 - 3:35
    shoulders started to burn fell off my pace way more than I thought, thrusters all in 2 sets
    pull ups unbroken

    Rd 3 4:03 the wheels fell off midline was on fire started to tilt to much forward on my thrusters. Pull ups were done all in 2 fast sets and thrusters were done in 2 sets on all rds didn't have much left, then I puked again. Tough session enjoyed it though awesome PRs from a ton of folks!

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  40. Scaled back and did the open wod today. I know my place. 3:22. 1:30 second PR. Gonna get that sub 3 next time!

    ReplyDelete
  41. Regionals:

    1) 2:31. 10 seconds off PR. Dialed it back to 90-95%. Felt like a weenie for doing that immediately after.
    2) 3:35. Everything still unbroken, just took a little longer between movements.
    3) 4:54. Broke the 21 pullups and both sets of 15. Started feeling sorry for myself a little and broke down mentally on this last one.

    ReplyDelete
  42. Open/masters 47

    Fran @ 65# 4:36. That is a pr at that weight. Should have used 95#.

    Also did wall squat therapy afterwards and 100 abmat sit-ups. Those sit ups were a mistake now that I see tomorrow's wod.

    ReplyDelete
  43. Regional
    2:16
    2:52
    3:40
    Puked after every round

    ReplyDelete
  44. Regionals:
    Rd 1- 6:00
    Rd 2- 6:30
    Rd 3- 7:00
    All pull ups unbroken...Thrusters= GOAT

    My goal was to hit sub 5 min on all three... clearly, that did not happen. How do you guys dig into the pain cave when working out solo? Thats the hardest part for me.

    ReplyDelete
  45. 1. 2:38 (pr)
    2. 2:53
    3. 4:02

    Didn't puke!! Lol, pretty happy about this

    ReplyDelete
  46. Open
    3:22- ring rows- still cant do pullups...frustrating!

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  47. Open
    3:24 25#DB Thruster first time doing any pressing since injury

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  48. Open
    1) 4:50.. pr my last fran in july was 6:55..

    I almost puke

    ReplyDelete
  49. my goal for this was to be under 3 min for all three... after finishing the third round; I was reminded of how Fran felt the first time I rxd it!
    1.2:40
    2.2:56
    3. 3:07

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  50. Open

    2:57 rx. 4 second pr for me today!

    ReplyDelete
  51. Open

    2:42
    First time under 3 min! Really pumped about this! Making progress

    ReplyDelete
  52. 3:24. That's a 1:12 PR from last year. Pumped about it! It had been a while since I've done Fran, and laid in agony for 10 min after. Fran lungs big time, then my arms were in pain. Amazing how 3 min of work kicks my ass like that.

    Congrats to all the PRs out there and you guys and gals never cease to be an inspiration to me!

    ReplyDelete
    Replies
    1. Thanks brotha! Best of luck to you getting that shoulder healed up!

      Delete
  53. Open/Masters 43

    Wow! Crazy how many amazing athletes and times are posted here. I can't beleive all the sub-3 minute frans. Definitely some motivation to keep pushing.

    Fran: 4:42, pr by 26 seconds, thrusters were unbroken, pull-ups are a weakness.
    Tried a second set, too burnt, couldn't finish.

    ReplyDelete
    Replies
    1. Thanks guys, you both had smoking fast times multiple times! Guys like you that raise the bar for everyone else.

      Delete
  54. Open
    1) 4:27 Rx - first time going RX...damn I hate that bitch!

    ReplyDelete
  55. 2014 Regional & Games:

    3:37 (19 second PR)

    5:58

    6:28

    ReplyDelete
  56. Open
    1. 6:29 - 1:30 PR since July
    Roughly a year ago I did Fran in 11:30 with assisted pull-ups. Extremely happy with my progress so far!

    ReplyDelete
  57. Nice work! You said you are 2 hours east of T.O., so am I, in Kingston, where are you at?

    ReplyDelete
    Replies
    1. Thanks, you too! I'm in Belleville, not far at all!

      Delete
  58. Open -
    FRAN PR! Woooo!
    3:16 (old PR was 3:32)

    ReplyDelete
    Replies
    1. I need to get my butterfly pull-ups down. Kipping is slowing me down...

      Delete
  59. Open
    1) Fran 3:11 pull ups fell apart on 9 couldn't grip anymore, will work on this. Rest unbroken.
    Worked hang squat clean and jerk afterwards

    ReplyDelete
  60. 1)2:57 16 sec pr!!!
    2)6:44 didn't game plan and tried to do big sets and hit a wall
    3) 4:58 did 7,7,7 the 5,5,5 the 9 and 6,3
    And I never wanna do that again!!! But glad I did all three it was just as much mental as physical for me

    ReplyDelete
  61. Masters 46
    2014 OPEN ATHLETES
    "Fran". (6:55) rx
    21-15-9 of:
    Thrusters, 95/65
    Pull ups
    (Light headed and dizzy 1/2 way thru..still not bad since mine last know Fran time was w# 75 and over 7 mins)

    ReplyDelete
  62. Open
    1. 3:44 rx 20 seconds off my best just not my day i tried to step on the gas and nothing was there
    bench after
    165x5
    185x5
    215x5

    this hurt post Fran

    ReplyDelete
  63. Open
    1- 7:11 RX
    1:39 pr from last Fran time around June.
    Did Saturdays wod (kbs-bj-run) after today's wod 21:23
    Worked on hip mobility and snatch/snatch hang tng that was posted for competition dec 20.

    ReplyDelete
  64. Open

    1) 4:45 - faster than last time around!

    ReplyDelete
  65. Haven't posted in a while, but what a good one to post!

    Regionals-
    2:24 (EXACTLY tied PR from a month ago)/ 4:04/ 7:52

    Hit a wall on #3. Rested forever. Didn't have it in me. Wanted to quit.

    ReplyDelete
  66. Open - masters -46
    Not lifting anything over my head for about a week in an effort to get my shoulder better, so no Fran. Disappointing as I don't yet have an rx time for this and can now actually do it rx...will look to tackle this soon. Promised myself I would start posting consistently so: Coach had me do this instead:
    21-15-9 squat cleans - 95#
    30-20-10 situps
    50-50-50 DU
    13:24

    ReplyDelete
  67. Open
    1. Hatch squats, week 6 day 1.
    2. "Fran" - 7:12. A minute longer than the last time. Pull-ups unbroken, all butterflies, thrusters, on other hand...

    ReplyDelete
  68. Open

    3:12 - about 20 seconds off my PR. need to pick it up in transitions, everything unbroken

    ReplyDelete
  69. Didn't have time to get on here and post yesterday.

    3:27. Thrusters: 12/9, 9/6, 9
    Pull ups unbroken.
    This was a 30 second pr from the last time I did Fran, although that wasn't the main goal. I paced it and actually coasted through it. It was the best I've ever felt after Fran. I know I could shave 15-20 seconds off of this, if it was a single Fran.

    However right before the second one I started feeling the after effects.

    5:31. Thrusters 8/7/6, 6/5/4, 9
    Pull ups 12/9, 10/5, 9
    I felt sick immediately after starting this one. Just had no motor and broke it up way too much

    4:50. Went back to breaking up the thrusters like the first one. Felt much better.
    Pull ups 15/6, 11/4, 9
    Went better than expected

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  70. This comment has been removed by the author.

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  71. Did not read the WOD right only rested 3 minutes between rounds. 3:48 5:36 5:16. Felt like I was going to have a seizure after that. Fran PR is 3:22

    ReplyDelete
  72. The PRs, consistent efforts, and level of support here is inspiring. Really awesome reading everyone's times today!

    Originally was going to pace to try to do all 3 under 5min, but everyone here was pulling huge PRs and I wanted to join the party so I aimed for 95-98% effort to see if I could PR.

    1. 3:22, a 36 second PR!
    2. 7:20, felt like dog poop
    3. 6:27, felt much better but just couldn't get the top gear going.

    ReplyDelete
  73. This was exceptionally taxing...
    Round 1 - 5:30
    Round 2 - 8:41
    Round 3 - 6:15

    Didn't throw up but the feeling did arise at a point. Emptied the gas tank for round 3.

    ReplyDelete
  74. 4:10 first official rx fran! Looking to improve a lot !

    ReplyDelete