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Tuesday, November 12th, 2013 - Fran
Posted: 11 November 2013 05:38 PM   [ Ignore ]
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TUESDAY 131112

“Fran”

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Compare to 130104.

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Craig Massey


“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
BlueBugofJustice - 18 August 2009

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Posted: 11 November 2013 05:40 PM   [ Ignore ]   [ # 1 ]
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Last time out, GD scaled this as:

Garddawg - 03 January 2013 08:35 PM

I’m Sorry…...

Big Dawgs:
As Rx’d

Women use 65#’s

Pack:
Fran done well is a 3-5 minute workout. This time try choosing a weight that will let you do the workout with good form in that time. Be warned, the difference between sub 5 and sub 3 in metabolic cost is enormous. 
(usually intermidiate weights are 65-75# for men, and 35-45# for women)

We have been recommending trying one of these other variations:
5 sets of 9 each exercise or
9 sets of 5 each exercise

Another very valid way of scaling this if you are able to lift 95/65#’s for a few reps but 21-15-9 seems daunting, would be to use the rx’d weight but scale the reps.

12-9-6
Thrusters, 95/65#
21-15-9
Pull ups

If you can manage this in 3-5 minutes with good form, the next time this comes up you might try:

15-12-9
thruster 95/65#
21-15-9
Pull ups


Puppies:
Use appropriate weight
sub Beginner Pull ups, Assisted Pull ups or Ring Rows as necessary.

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Craig Massey


“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
BlueBugofJustice - 18 August 2009

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Posted: 12 November 2013 01:41 AM   [ Ignore ]   [ # 2 ]
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12/11/13

Pack
21-15-9 reps of:
185 pound Deadlift
95 pound Overhead squat

Not done any crossfit for about a month, feels good to be back again but god that hurt, I forgot my watch as well so cant give you a time but it was sub 15 minutes, gonna feel that tomorrow though, oh and Fran tomorrow, great time to come back to it!!!!!

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M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

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Posted: 12 November 2013 03:17 AM   [ Ignore ]   [ # 3 ]
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TUESDAY 131112

WU:
2 rounds, 10 reps:
sit-ups
Supermans
Sampson stretches
Single unders

“Fran”
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.

SUBBED:
Three rounds, 15 reps, for time:
65lb thrusters
Beginner pull-ups

7:59:46

Comments: Last set of thrusters broken 5-5-5. Me, broken at 7:45:01. wink  Next time I may drop 10 pounds to see if I can hit a sub 5 minute round.

CD: 1 rep each Songhams 1, 2, & 3.

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M/40/76”/235#Camo Belt ATA Taekwondo
CFBD: 10/01/2013

For success, attitude is equally as important as ability. -Walter Scott

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Posted: 12 November 2013 03:21 AM   [ Ignore ]   [ # 4 ]
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Fran scaled:
9 sets of 5 each exercise

40# thruster
Assisted pull-ups

5:30

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M/36/5’10”/~180lbs

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Posted: 12 November 2013 04:30 AM   [ Ignore ]   [ # 5 ]
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Flexibility

Samson stretch 1 min
1 min center split
1 min each leg front split
1 min Achilles stretch each leg
1 min hurdle each leg
100 feet high knees
100’feet butt kicks
100 feet big skips
100 feet kick outs
10 leg swings each leg

5 k run
24:31

Scaled Fran
Up to 70 lbs going for unbroken with all thrusters below 90 degrees

Almost fell apart on the 15 for thrusters but regained composure

7:21

A bit slower than the 65 pound one from a couple of months ago but definitely getting better.

J

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“It is unwise to seek prominence in a field whose routine chores you do not enjoy”

Wolfgang Pauli

Translation:  Don’t try to be good at it if you’re not willing to poke at the details day after day and be excited about repeats.

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Posted: 12 November 2013 04:58 AM   [ Ignore ]   [ # 6 ]
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Fran scaled
5 sets of 9 each exercise
65# thruster
Pull-ups

8:37

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M/30/5’9”/156

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Posted: 12 November 2013 05:28 AM   [ Ignore ]   [ # 7 ]
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Rest day,  Deadlifts tomorrow. Have a great day all grin

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 12 November 2013 05:46 AM   [ Ignore ]   [ # 8 ]
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ITF WOD 11/12/13

A. Bench Press
5 Rounds of Max Reps
Black: 185/125#
Blue: 155/105#
Orange: 135/95#
White: 115/75#
Grey: less than 115/75#
*Choose a weight that you can perform a minimum of 10 reps in the first round

B. 7 min AMRAP
7 Strict Pull-ups
14 Lunges (7 each leg)
21 Double Unders (3:1 singles)

A. Blue (155)x13,11,11,9,11 = 55 total
B. 4 rds+7 (singles)

$O: Push/Pull sled, 45lb & 3 x max time hand stand hold on wall

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Cam

M/28/5’-11”/175 lb
PR’s: Deadlift-365(3/7/14), Squat-305(3/25/14), Bench-230(11/15/13), Clean-205(12/3/13)

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Posted: 12 November 2013 05:48 AM   [ Ignore ]   [ # 9 ]
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WU - mobility, foam roll, jump rope, 12 back extensions, 12 kbs 35lb, 12 back extensions

SWOD: Deadlift
135lbs x 8; 225lbs x 5; 225lbs x 5; 295lbs x 5; 330lbs x 5

WOD: 21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

Rx’d in 13:56

Just realized that I didn’t add 10 pounds from last week’s top end. Brain fart!

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Murph

M - 195lbs - 5’10” - 39
CF DOB - Jan 2013

“Sometimes God calms the storm. At other times, he calms the sailor. And sometimes he makes us swim.”

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” MLK Jr.

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Posted: 12 November 2013 05:50 AM   [ Ignore ]   [ # 10 ]
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Deadlift/OHS/Death by MU

Std. Warmup x2

15-12-9-6-3 reps of:
155 pound Deadlift
95 pound Overhead squat

Time: 12:57

Death by Muscle Ups!
Round of 6 reps + 4 (Assisted Ring MU)

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Run with the big dawgs…
M 25/5’9”/153lbs
Std Warmup (Crossfit Modded): Samson Stretch, OHS Broom, GHD Situp (x8), Back Ext 35lb (x8), Pullups (x6), Dip (x4) [occasional sub of Ring MU Progressions for PU/Dips]
Max: Weight (Reps)
Back-Squat: 235 (2)     
Front-Squat: 190 (1)     
Deadlift: 240 (1)     
Power Clean: 145 (1)
Hang Clean: 135 (3)     
Hang Snatch: 110 (2)       
Push Jerk: 130 (3)
OHS: 125 (3), 135 (1)
“Fran” (Pack) - 3:44

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Posted: 12 November 2013 05:53 AM   [ Ignore ]   [ # 11 ]
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Fran
6.35 with 20kg bar.
way off my last attempt in august with a 30kg bar of 4.49

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M37/ 6’2/ 98kgs
Train @ crossfitmyhouse

If you’re going through hell, keep going.
Winston Churchill

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Posted: 12 November 2013 06:15 AM   [ Ignore ]   [ # 12 ]
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INTERVAL RUN DAY

    WU: 1 K
    WOD: 1200 (5:15)/200 RI,; 1000 (4:15)/200 RI; 800 (3:25)/200 RI; 600 (2:30)/RI; 400(1:40)/200; 200(0:48)/RI
    CD: 1 K

    “Fran”

    Three rounds, 21-15- and 9 reps, for time of:
    45 pound Thruster
    Pull-ups prog

    8:31

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M/44/6´/185
CF since 08/01/2013

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Posted: 12 November 2013 06:35 AM   [ Ignore ]   [ # 13 ]
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Murph99 - 12 November 2013 05:48 AM

WU - mobility, foam roll, jump rope, 12 back extensions, 12 kbs 35lb, 12 back extensions

SWOD: Deadlift
135lbs x 8; 225lbs x 5; 225lbs x 5; 295lbs x 5; 330lbs x 5

WOD: 21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

Rx’d in 13:56

Just realized that I didn’t add 10 pounds from last week’s top end. Brain fart!

Looks good Murph.330 x 5 is still a good weight.340 x 5 next time. wink  you’re making great gains. grin

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 12 November 2013 06:43 AM   [ Ignore ]   [ # 14 ]
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OPG57 - 12 November 2013 06:35 AM
Murph99 - 12 November 2013 05:48 AM

WU - mobility, foam roll, jump rope, 12 back extensions, 12 kbs 35lb, 12 back extensions

SWOD: Deadlift
135lbs x 8; 225lbs x 5; 225lbs x 5; 295lbs x 5; 330lbs x 5

WOD: 21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

Rx’d in 13:56

Just realized that I didn’t add 10 pounds from last week’s top end. Brain fart!

Looks good Murph.330 x 5 is still a good weight.340 x 5 next time. wink  you’re making great gains. grin

Thanks!

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Murph

M - 195lbs - 5’10” - 39
CF DOB - Jan 2013

“Sometimes God calms the storm. At other times, he calms the sailor. And sometimes he makes us swim.”

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” MLK Jr.

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Posted: 12 November 2013 06:50 AM   [ Ignore ]   [ # 15 ]
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Rest day for me. 

@Murph,  good job - you will get to 400 pounds by the end of the year at this pace !

I’m going to try to tackle Fran tomorrow.  Scaled of course!

Great day everyone!

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M/45/6’2”/200#
Started CrossFit 07/03/12
Part timer - 3 days / week
My home - garage, or back yard - Mesa Arizona

Phillipians 4:13 “I can do all things in Christ who strengthens me.”
Proverbs 27:17 “As iron sharpens iron, so one person sharpens another.”

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