CrossFit at 6AM. Very warm and humid morning. Summer is finally here. Stacia, Dave, Eric, Kelly, Noreen, Steve AND TOMAS (welcome back Tomas. I thought you might be waiting until the baby was walking to come back), with Brian coaching.
Feeling really good after the weekend off and anxious to see what I can do this morning.
Fran made another visit to the gym. As usual I was disappointed in my performance. That just seems to be what I do. I had hoped that my squats would be deeper. It seems like I am able to get my deepest squats when we are doing something very heavy and slow that I can really “sink” down into the squat. With the fast movement required of FRAN I just don’t get down as far as I should.
I pulled records for previous FRAN’s that I will show here. Once I realized that I actually did the Rx’d weight this time and did full pull-ups (with band assistance) I felt a bit better about my performance.
Click for larger image
| Warm Up | 10 Med Ball Front Squat 10 Med Ball Shoulder Press 25 KB Swings (Eric 55/Terry45/Other guys 35) 2 Rounds |
| WOD | “FRAN” 21-15-9 Thruster (95/65) Pull Ups For time |
| Results | Eric (95) 7:42 Noreen 8:26 Kelly 6:55 Terry (95)7:17 Stacia ?5:35 Steve 8:04 Dave (95) 6:55 Tomas 9:27 |
Here are the results I have from previous FRAN’s.
JUNE 26, 2009
| 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
My arms are shot, especially the right. It’s not the shoulder, it’s the arms themselves. Anxious to see how I feel in the morning.
Eating—On track, feeling good.
What hurts today—Good recovery over the weekend. Only issue this morning was the back of my right heel.
[...] of PR’s over previous FRANS and some good benchmarks [...]
[...] of PR’s over previous FRANS and some good benchmarks [...]