Crossfit at 6AM. Eric, Kelly, Connor, Steve, Miranda, Dave and John with Brian and Jerry coaching.
Fran visited the gym this morning. Not one of my favorite girls to visit because of the thrusters which involve squatting. I determined this morning that I would go lighter than Rx’d and strive for good range of motion in my squats. I went with 65 lbs rather than the prescribed 95 lbs.
I was OK with my time to complete and I feel I did a good job in having a good range of motion. When I reviewed my past Fran WOD’s I realized I had actually made a big improvement in my time. I think this is the second time this week that reviewing my previous times has made me realize the improvements I am making.
Eric was having some real shoulder issues this morning so did a Fran modification. This was John’s first time at Fran and he was the only one to do it as Rx’d and worked to the end to get form perfect pull ups.
Click for larger image
| Warm Up | 10 Squat 20 KB Swing 10 KB Push Press 2 Rounds |
| Skill | Thruster |
| WOD | FRAN
21-15-9 Thruster (95/65) Cool down with |
| Results | Dave (75) 4:57 Terry (65) 5:30 Steve (45) 5:48 John (95) 8:07 Miranda (45) 5:38 Connor (20) 4:25 Kelly (45) 5:01 Eric 4:14 (Modified) |
This is the third time I have done Fran. November 25, 2008 and March 7, 2009. I pulled those results and posted them here for comparison.
11-25-2008
Matt–6:39/65lbs
David–7:45/65lbs
Terry–7:49/65lbs
Kelly–8:12/65lbs
Ted–10:15/65lbs
Eric–11:32/95lbs as Rx’ed
3-7-2009
Justin(95) 5:15
Eric(95) 8:29
Chris(95) 6:57
Terry(95) 6:36
Conner(15) 4:11
Joel(75) 4:47
Laura(45) 5:02
Tom(65) 6:25
Here is the video Brian made back in March for Fran’s visit.
FREE Crossfit Legacy WOD from Crossfit Legacy on Vimeo.
All of these things prove over and over that with time, consistent effort, attention to nutrition and good coaching everyone I know makes improvements with Crossfit.
Eating—Day 12 doughnut free! Have not got on the scales but I can see my belly has gone down a bit and I am feeling good.
What hurts today—Slept well during the night so that back issue was just a 1 nighter. My achilles tendon in both feet have been acting up for the last week. Really bad in the morning when I up but it gets better throughout the day. I have experienced this before and it will go away. Just another aggravation to deal with.
3 Responses to “062609 – “FRAN” new PR’s set”
Leave a Reply
Wow, congrats on the new PR! Someday I hope to get a 6 six Fran. Truely an amazing accomplishment.
Thanks Adam!
[...] ONE YEAR AGO Crossfit at 6AM. Eric, Kelly, Connor, Steve, Miranda, Dave and John with Brian and Jerry coaching. [...]