Fran 11/17/2009
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.
Jason David story
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
Fran 11/13/09
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
Fran 11/05/09
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.
My Girl Fran
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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