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.

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

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

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.

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.

Saturday, ran a little country 15K outside of Athens, GA, finishing in 1:18:56 – not bad considering I ran the first two miles with my wife before she finally let me go ahead.

WOD – Old Man Fran

I call todays workout old man Fran because it was a true Fran, just slow and not timed.

21-15-9 of:

• thrusters
• pull-ups

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!

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.”

…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.

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.