Fran 11/17/2009

November 17, 2009 · Filed Under fran, work out of the day · Comment 

Did Fran today RX’d for the first time in a long time. …and my times showed.

WOD – Fran

  • 21 thrusters (men’s RX weight = 95lbs)
  • 21 pull-ups
  • 15 thrusters
  • 15 pull-ups
  • 9 thrusters
  • 9 pull-ups

Completed for time.

Results

Jay: x:xx
Christian: 8:35

Yeah, I know, slooooow – but there’s something that feels good about completing it as prescribed as opposed to scaling. Shows that improving again and getting back to where I was when I was heavier. It’s easier to be stronger when your body weight is heavier.

I had to break the first set of thrusters up 3 times. Same with 2nd set. Third round was broken into twos. Pull-ups were all over the place with hands sore as HELL from Angie yesterday.

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Jason David story

November 17, 2009 · Filed Under crossfit metro blog, inspiration · Comment 

This is a great CrossFit success story.

We’ve all seen the garbage before and after  style of supplement companies and fitness fools, but this particular story goes a bit deeper, with great examples, and a showcasing a real dude …with average genetics …and what can be accomplished using the CrossFit methodology:

Read Jason David’s story

and, watch Jason shred a “real man’s” Fran in 3:47

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Fran 11/13/09

November 14, 2009 · Filed Under crossfit metro blog · Comment 

WOD

21 thrusters
21 pull-ups
15 thrusters
15 pull-ups
9 thrusters
9 pull-ups

For time…

Results

Jay: 9:08
Christian x:xx

Scaled at 65lbs for the thrusters. Jay did this on vacation in Ohio

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Fran 11/05/09

November 5, 2009 · Filed Under fran · Comment 

WOD

21 thrusters
21 pull-ups
15 thrusters
15 pull-ups
9 thrusters
9 pull-ups

For time…

Results

Jay: 9:23
Christian 5:43

Scaled at 75lbs for the thrusters. Jay still can’t kip but is getting better.

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My Girl Fran

February 3, 2009 · Filed Under crossfit metro blog, work out of the day · Comment 

Today, I did Fran.

21-15-9 of thrusters and pull-ups. The quintessential workout that sounds easy on paper, but will completely wreck everyone you know. Honest.

Throw Fran at a bodybuilder and watch the meathead crumble.

My Fran today was not pretty. The thrusters got broken into 3 sets, round 1 and 2 sets round 2. I was able to rip through the last 9 without a break.

Pull-ups were worse today. I had no grip. Damn! But I was strong, so I could quickly jump back up and it didn’t slow me too much.

7-ish Fran …not bad for all the breaks.

Post Fran

After I recovered a bit from Fran, I did some intervals of Bosu ball squats (15lb ball) and back extensions (15lb ball)

Then, I finally got a bar muscle-up!

That’s right, suckas, I got my first muscle-up today. Straight from a dead-hang-kip.

No bench.

No scale.

A true muscle up.

I’m very excited.

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