Saturday's Class will be held at 8am
David P.
21-15-9 for time:
Thrusters
Pull ups
*Post weights, times and PR's.....Who's never done Fran?
COOL-DOWN Bullet proof shoulders
21-15-9 for time:
Thrusters
Pull ups
*Post weights, times and PR's.....Who's never done Fran?
COOL-DOWN Bullet proof shoulders
REMINDERS OF UPCOMING EVENTS:
1. Sept 28, 2nd Annual SVS Fitness Frenzy with South Mountain CrossFit
2. Nov 2nd IN HOUSE COMPETITION HARVEST RUMBLE ( Hooded sweatshirt to all participants)
3. Nov 16 WOD n WINGS @ Crossfit Del Val
4. CHRISTMAS PARTY DEC 14th @ APEX.
4. CHRISTMAS PARTY DEC 14th @ APEX.
29 comments:
Oh no!!!!!
I've done Fran at least 3 times and it always sucks!!!!
Noooooo!!!
Ugh!
Never done Fran so I'll see ya tomorrow
Warmup: got up to 120# max thrusters. WOD: 7:53 65#. First time doing Fran and it was brutal. Grace and Fran back to back was rough! Not happy with my times in both WODS. Need to improve my intensity level and take shorter and less breaks.
4:12 75#
Awesome wod
165# thruster max in WU
4:27 75#
Really unhappy with my effort and result!
8:54 60#
traumatizing
and thanks Julia for coaching me through. would have taken me 18 minutes otherwise.
7:06 #35
A year ago I completed Fran with #35 and a red band. This time all PU's! What a difference a year makes!
1st time for Fran!
Not happy with my performance...pull ups always kill my time.
7:37 @ 65#
Did 15-12-9 on the pull ups.
Warm up got to 135# on the max thrusters.
5:30
65#
Held all 21 thrusters. Then went 14-7 on pullups. Broke 15 thrusters three times I think and that killed me. The rest is a blur.
My first Fran
6:03 45# Jumping pull ups.
One of these days I'll be doing real pull ups and this will suck that much more...
5:20 which is 25 sec longer than my previous Fran time of 4:55 with 35#. Used 45# tonight. Happy I went unbroken on 21 thrusters but had to break pullups 3 times that round :-( I had a game plan that quickly went out the window. Fran is a nasty, unrelenting lady...
3:35 65#
Very happy with this score. Last year I had 7:01 with the same weight.
Hell yeah Matt!
"Everyone has a game plan until they are punched in the face!"
~Mike Tyson
What counts, is how you react once the game plan is thrown our the window
Way to stay with it babe!
Great work to all who braved Fran.....for all you newbies, fran is a great measuring stick!.
Thats why we love cf so much....everything is measurable!.
Stay On It Apex!
Yeah buddy! Stellar
Don't even know what to say... Humbled, frustrated & eager to attempt Fran again!!! Such a mental game & I was beat even before I started. Having a heat & a partner was very intimidating for me. We should do that more!!!
8:10 #35
21 & 15 kipping PU
9 jumping PU
Thank you Bekah and Josh for pushing me!!!
first time doing Fran
130# max thruster
3:39 65#
kickin' myself..had a little left in the tank
First time Fran. Breaking it up into waves was fun - having someone to push me helped keep my head in the game. 5:23, 45# and JPU. During the warm up, got up to 125# thrusters. Just couldn't clean 145...maybe 135 is within my reach though.
Fun day!
Warm Up:
215# Thruster
Wod:
3:04 Rx
Did this at home! Embarrassed to post my time, so just know that I did it, followed by 50 of each, air squats, sit ups and push ups! Still feeling the effects of the hills from the Spartan course! Wait, that sounds like an excuse...and I am sticking with it!!! NEED TO GET BACK TO APEX!!!
3:47 55# JPU
First official Fran in the books for me... I would normally be slightly more excited about a first in something.
Matt, you're a F'n beast. Miss woddin w ya and Its cool to see your gains. Keep it up dog.
5:24 10 second PR !! I used 45# . I broke the 21 thrusters, but really didn't need to... I took the "pace yourself" advice too seriously, I guess. LOL
4:12 35# and jumping pull ups.
Thanks, ERock for pushing me thru this one! Pretty sure we did Fran for the Lurong Challenge last year but I think my time was around 6 something. Held onto the first set of thruster but need to stay in my heels!
Warm up- got to 115 but jerked it. Ran out of time but I think I could have gotten it with another attempt. So 110# is my max - That's a 10#PR!
First time on Fran: 5:49 @ 65#. Was aiming for 5:00, but that 15 round was brutal. Must get better at thrusters.
Post a Comment