"Fran"
21-15-9
Thrusters (M=95, W=55)
Pullups
for time...
6:30 holding Strong!
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CrossFit Athletic Development
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CrossFit Kids
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Every Wednesday at 3:30pm
Charge is $5 per child per visit. Please sign your child in each day for the 45 min class and pay at the front desk of Club 14 Fitness.
Tuesdays and Thursdays at 3:30 pm
Ages: 9-12
Focus: Athletic Development
Young men and women invited
Single Day = $15
Discounts available for entire month
*Please fill out medical form for your child on the Main Site under the forms page...
CrossFit Kids
Ages 5-9
Every Wednesday at 3:30pm
Charge is $5 per child per visit. Please sign your child in each day for the 45 min class and pay at the front desk of Club 14 Fitness.
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April
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13 comments:
7:36 with 55 lbs. Had to stop three times during the 21 set, twice during the 15 set and once during the 9 set. Low back is sore now. Sheet on wall says 9:07 for Fran and I think that was with 45 lbs. Picked up 1:31. Does anyone know the date of last Fran? richard
13:50 or around that, with 95 for the first 21 thrusters, then 75. No form, no oxygen, no excuses because I will do better next time.
Way to Go Katy - real pullups for all rounds. Outstanding! You should be proud. Take a picture of that blister - you earned it!
LT - 55lb. Double jumping pullups.
Thanks to all who helped clean and start to remodel the "SandBox."
rediculous--fully shot after the first 7 thrusters! 11:32 rx'd, Go Katy!!
13:40 55lb. Double jumping pullups.
Leslie - The sandbox looks great!
Amy
Today I feel like I reached a goal that I set for myself a while back. I have been practicing pullups on the side for some time and have been waiting for the day when I say "this is it, the day I go for it" and today with Fran was that day. I am quite sure that my chin didn't crest the bar everytime but it's a start. I have really discovered that kipping pullups are so much more about form and practice than about strength (kind of like golf). LT thanks for the props and tonight I will be nursing my battle wounds. FRAN 7:32
9:20 55lbs. had to stop between #8 and #9 of the last set of thrusters, out of gas .. did manage to pick up bar and go again ... got it done, not pretty
Tina
CONGRATULATIONS katy! way to go. that is awesome. i hear your blister is pretty big - but what a battle wound.
4:52 55lb thrusters. i did not do double pull-ups becuase this was my first fran and doug wanted me to have a bench mark.
Katy, I didn't know you did real pullups today. I would have congratulated you. Good Job!!!
I think that is so cool.
This was a tough workout for sure. I did double jumping pull-ups and 55# thrusters in 8:53. I guess that was not too bad. I was disappointed at first, but after talking to Doug and Chad I realized it was pretty good. My forearms have been getting a crazy swell from all the pull-ups. It happened last night too. It hurts, but goes away fairly quickly, so I guess it's okay, but it is so intense at times during the workout I wanted to scream! Gotta love CrossFit.
On another personal note, I can see that my eating is hindering me. Therefore, I am looking forward to getting myself on the Zone Diet very soon and hoping to see huge results with it. I know it will make a difference and I'll keep you posted.
Alyson, definitely give the Zone a try. My wife, Katie and I have been doing it now for over three weeks and...I never thought I'd say this...but I love it. I really don't feel like I'm on a diet (compared to other diets out there). The Zone way of eating just makes sense to me and I've never felt better.
I know there are a few others around that are on the Zone as well. Feel free to ask questions and good luck!
Taylor
No doubt about it...great times and great efforts today.
I think everyone either decreased time or increased weight.
Fran is one of the toughest girls I know. For me...the most challenging in a hatefully/loving way. I am proud to say that I have probably done the workout over 10 times - most of them improving each time. I am expecting nothing less from each CFAI student!!! The pressure is on.
Each time you complete Fran - please continue to remind yourself of your time. "It is only xx minutes". I CAN DO THIS. You will be surprised how 'fast' (yes fast) you can get with this mental outlook.
Today was a PR for me as well -
6m49s
Very excited about it.
That was great a great work out! Although time was 16+ - I used 95 lbs and all pull ups (or, per Chad "Rx"). First time for the heavy weight. I was able to keep great form on everything. Very little soreness in quads today.
Kate - thank you for bringing tape last night for the PU bar, that is the ticket, now ANYONE can do pull ups!!!
Thanks!
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