Brian Continues to PR
Brian L., CrossFit Metro trainee, continues to improve his scaled Fran time.
Brian’s WOD - Scaled Fran
21-15-9
- Thrusters 75 lbs (up from 65 on 8/14)
- Jumping pull-ups
10:34 - Very impressive and a 20 second improvement over two weeks ago. Brian added 10 lbs to the thruster and 4 complete pull-ups to the 45 total. Improvement in weight, movement, and time - way to go big B!
Congratulations Brian!
I have been training “Brian” for about 3 weeks now. He’s a natural for CrossFit - good squat form, decent strength, but lacking in the areas most of are/were when coming to CrossFit - shoulder flexibility, metablic conditioning …you know the deal.
A modified Fran - Gotta start somewhere
Brian currently does a modified Fran of 65lbs and mostly jumping pull-ups, but in two weeks, improved his modified Fran time from 13:28, to 10:58 — and that’s after adding in some real pull-ups with his jump-negatives this week.
Good job Brian!
I speak for all CrossFit trainers when I say “keep it up” and “great work”
Continued Recovery HQ WOD
Three rounds of:
- 250 jump rope
- 50 Abmat sit-ups
Total output: 750 jump rope, 150 sit-ups
Christian says, “I feel as though I almost fully recovered from my mountain trail 40-mile race, so played around with much of the HQ WOD today. I don’t have a GHD, and can’t do double-unders yet, so my WOD consisted of 5x the perscribed double-unders, and RX’d sit-ups”
“Yesterday served as a two-a-day for me as I ran 5K in the evening - which I do with my stepson 2-3 times a week.”
Fran is My Homegirl
I love that t-shirt.
…and of course, today’s WOD was the mean, nasty, always -underestimated-by-newbies, “Fran”. And as usual she kicked my ass all over the place. Someday, I’ll get her.
WOD - “Fran”
21-15-9 of:
- 95 lb thursters
- pull-ups
Sound easy? …hahaha. Bring it anytime. It will show you how sadly you are mistaken.
Training Summary
Time: 12:30
My first full Fran, with no scaling, since the minor back injury. Pull-ups continue to be the nemesis, but they are slowly improving. Got through the 21 thrusters without stopping, but fatigued halfway through the 15 set and had to split it in two {sigh}.
My kips get better and better but I am still sub-10 on a fresh set of pullups. Honesty can difficult when performance is that poor.
One Post, Many WODs
Craziness with vacation, returning, work, …and all that has me posting the entire weekends training in one Monday post. It’s varied, fun, and tough.
Saturday WOD
- 19+ mile Meat Grinder
The Meat Grinder is a run from Amicalola Falls lodge in Georgia, up the Appalachian approach trail to Springer Mountain, the southern terminus of the Appalachian Trail. This trail goes for 2100 miles all the way to Maine.
The trail is marked “strenuous” in the hiking guides and puts the runner through thousands of feet of elevation change throughout the out-n-back journey. This time we extended the trip past Springer Mountain, with about one mile on the Benton Mackaye trail
Sunday WOD
- Fran - 75 lbs - weak performance at about 14 minutes
- Triple superset of bar dips (20) with 40 lb kettle bell swings (12-15)
- Double superset of jump rope (120) with 15 lb wall ball (10)
Monday WOD - HQ
Four rounds of:
- Run 400 meters
- 50 Squats
Time: 13:40
Finished up with some light swimming and pool walking.
Fran Gone Wild
If you follow CrossFit Metro, you know that I am training at a recovery level as I ease back into the official WODs. Until then, I am creating custom workouts for my comeback.
“Fran Gone Wild”, custom CrossFit Metro WOD
21-15-9 of:
- thrusters (45 lb bar only)
- pullups (scaled)
Then…
Three rounds of:
- 12 dips
- 10 pushups
Then… finish with:
One round of:
- 120 jump rope
P.S.
New PR on my speed training loop - 17:49
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CrossFit Metro Information
CrossFit Metro
CrossFit Training in Metro Atlanta, GA
4007 Ancient Amber Way
Norcross, GA (Peachtree Corners area)
Phone: 404.934.7428
email: christian@crossfitmetro.com -
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