March 20, 2013
Don’t Stop When You’re Tired
Stop When You’re Done
Camille’s Tips For A Faster Fran
Channeling power in the hips: Kipping Muscle up
Announcements!
Reminder, the mobility wod is to be completed 15 minutes prior to your workout time. This is just as important as your workout. Take the time to complete it.
Glow Bowling Sunday March 24th! Wear Neon or White! Show off your bowling skills at Cadillac Lanes in Waterloo. $6 per person includes shoes & 2 hrs. of bowling. Join the fun and meet us there @8:15pm!!
The Realistic Life Challenge is March 25th – May 19th!! Purchase your Personal Trainer Food here in preparation for the challenge!! It’s quick and easy!
RX: “Fran” 21-15-9 Thrusters (30/42) and Pull Ups for time. Then, Overhead Press and Push Press 3×3 @90%.
Gold: “Fran” 21-15-9 Thrusters (30/42) and Pull Ups for time. Then, Overhead Press and Push Press 3×5.
Silver: “Fran” 21-15-9 Thrusters (15/20) and Pull Ups for time. Then, Overhead Press and Push Press 3×10.
Endurance: 100 Lunges
Men’s S&C: Rest
Women’s S&C: Rest
Competitor: Heavy Fran (40/60)
Fran: 6:24 rx
OP: 50
PP: 60
Fran: 6:40 15k w black band
OP: 20, 23, 23
PP: 25
Fran: 8:08 rx (pr)
OP: 30,32,32
PP: 40
Heavy FRAN: 6:12 (Bfy PU)
OHP: 42-42-45
PP: 55k
FRAN- 4:23 RX (PR for my “New” body weight at 201) old PR was 3:12 at 171
WOW…I guess 30lbs of body weight equate to performing Fran 35% slower. Thank you for your time and dedication being the test subject for this very important case study!!!
Great Job on the 4:23…a very solid time at any weight.
This post was basically just to make Belmer laugh so you can blame him if I hurt your feelings Snyd
Wow
Fran-5.06 rx. Thanks to S. Mac for yelling at me during my second round of pull ups
OHP-50k
PP-60k
FRAN: 7:22 silver
[pull-ups w/ green band]
OP: 15K
PP: 19K
WOD- 8:07 25K purple band
OHP- 20,23,25
PP- 25, 30, 32
Thanks emily for the tip on ohp’s.
Post wod w/ 2.5k plate
Oh and i found out it really hurts to get whipped by the jumprope doing du’s. After the 3rd lashing i quit
but got a personal best at 28!
Fran 10:15 did 30k for first 9 reps and went down to 25k. Black band for pull-ups.
Fran new PR 3:43Rx
OHP up to 65
Push press up to 80
Fran: 9:35, blue band, 40k
OHP. PP: 30k
Wod 7:06 with black band
OHP 65, 70, 75
Pp 75, 80, 85
Fran 2:41 RX
OHP 60,63,65
PP 85,90,90
FRAN – 7:16 Rx (need to work on breathing)
No lift today, shoulder pain
Fran: 4:49rx
OHP: 42,52,62
PP: 62,67,77
4:59 heavy fran
ohp 70k
pp 85, 90, 90k
7:21 Wod RX
OHP 50,55,57
PP 60, 60, 62
WOD: 8:20, 25k, purple band
OHP: 25k
PP: 40k
Fran – 7:55 silver (black band)
Gold lifts
OHP – 25k
PP – 30, 35, 40k (last 2 were attempts at best)
When was the last time we did Fran?
Fran – 3:06 Rx
OHP – 65k
PP – 90k
3:05 PR
May 2, 2012
Fran 6:45 1:30 pr
Ohp 45
Pp 55, 60, 65
8:20- gold, half way through had to switch to 25k
OHP-25
Pp-27,30,32
Fran: 4:46 Rx
OH Press: 55, 57×2
Push Press: 70, 72×2
30sec PR
WOD: 7:26 heavy Fran Rx
OHP:40×3
PP: 50×2, 53×1
Fran: 7:08
9:01 heavy rx
no lift. shoulder business.
6:50 rx bfy pu torn hand on first rnd.
OHP 35
PP 45
didn’t go as heavy as should have on lift..#shoulderthing
Fran: 7:10…pr by 2 mins and some change
OHP: 30, 30, 32
PP: um…I can’t remember the sets for sure. 35, 40, 42 maybe?
Silver Fran 7:01 – Blue band for kips, blue bar, no plates
Regular Fran 3:34rx (pr is 3:30)
Pp 6×20 10k
WOD-4:50rx
OHP-60k
PP-70k
3:21RX
Fran: 4:42 Rx (:59PR)
OHP: 54Kg
PP: 64Kg