Archive for the fran Category

Back to back

Posted in back squats, box jumps, burpees, christine, cleans, dead lifts, fran, jerk, kettle bells, rowing, snatches, wall ball on May 26, 2017 by coughingsparks

Tuesday I went to the gym late in the day, which I don’t usually do. First was Christine, 3 RFT:

-500m row
-21 BW DL (208#)
-21 box jumps

This took forever, 31:33. I don’t think it was supposed to take that long, but I pulled those reps one at a time and it took a while.

Following that, I was supposed to have done 20-minute EMOM, another “stamina:”

-Even: 12-calorie row
-Odd: 15 wall balls

I made it through eight minutes of this and then stopped. I think this was supposed to be one of those days that’s divided, but obviously that’s not practical most days.

Wednesday: I went back the following morning, which didn’t go very well, but at least the lifts were light:

1.) Power clean: 110x3x3
2.) Clean pull: 125x3x3
3.) Back squat: 130x3x3
4.) Fran: 21-15-9
-Thrusters 65#
-Pull-ups

This was about my slowest Fran ever, almost doubling my time at 15:31. Again, doing the pull-ups one at a time.

Today was:

1.) Snatch:
60×2
65×2
70×2
75x2x2

2.) Clean and Jerk:
95×2
100×2
110×2
115x2x2

3.) Front squat: 115x3x5

4.) 4 RFT:
-15 calorie row (was supposed to be the Airdyne, but they were all in use)
-18 wall balls
-15 KB swings 35#
-12 Burpees

This went better than I thought it would, at 15:53. Finished up with mobility.

Friday, Saturday, Monday

Posted in box jumps, burpees, cleans, fran, push-ups, rowing, thrusters on August 1, 2016 by coughingsparks

Friday:

6 rounds, 2 minutes on, 2 minutes off:

-5 full snatches
-10 box jump overs (30″/24″)
-AMRAP bar-over burpees

Got 25 burpees with 55# on the bar.

Saturday:

For time:

-50 calorie row
-40 HSPU
-30 TTB
-20 cleans (135#/95#)

I got 120 with regular push-ups. I couldn’t be upset about not finishing because I never did singles on the body weight stuff. I strung the TTB (again), which I felt was more important than doing 20 power cleans at 95#.

Today:

Fran: 21-15-9

-Thrusters (95#/65#)
-Pull-ups

I got 7:20, which is not a PR, but is not terrible either. I think I must have been having a fantastic day for kipping pull-ups when I did PR this WoD at 7:02. But I did the thrusters unbroken, which is good.

Big thrusters and Fancy Fran

Posted in fran, thrusters on August 25, 2014 by coughingsparks

Saturday started with 15 minutes to establish 2RM thrusters:

-45×5
-75×2
-85×2
-95×2
-105×2
-115×2
-125×2
-135×2

From what I understand, that’s pretty heavy. The hardest part was getting out of the hole, once I was almost straight, I knew I could get it over head.

Finished with Fancy Fran, which is just Fran wearing fancy clothes. I wore a black knit halter dress. 21-15-9

-Thrusters (95#/65#)
-Pull-ups

I PR’d at 7:02, 38 seconds faster than last time.

Front Squat/Backwards Fran

Posted in fran, front squats on June 27, 2014 by coughingsparks

Today started with 6×2 front squat at 90%, which was:

-45×5
-95×2
-115×2
-135×2
-150×2
-150×2
-150×2
-150×2
-150×2
-150×2

Definitely became difficult towards the end. Finished with Backwards Fran, which was:

-9-15-21
-Thrusters (95#/65#)
-Pull-ups

10-minute cap

Finished just under the wire at 9:45. That was a relief. Today was brought to you by a completely blank mind. I didn’t think of anything except what I had to do next and how I was going to do that. That seemed to help.

Rx Fran

Posted in fran, push-ups on November 24, 2013 by coughingsparks

Yesterday was my first Rx Fran, which they generously capped at 15 minutes. I was afraid of a 10-minute cap, but as it turned out, even that was fine:

21-15-9
-Thrusters (95#/65#)
-Pull-ups

Finished it in 7:39, which was a lot better than I thought I would do. Not every single pull-up was perfect, but I had a great run on the first of 9, not strung, but I told myself not to come off the bar until I absolutely couldn’t hang on, because after that, the pull-ups were going to be a lot harder. Also, for the first time, I did every single thruster unbroken. Before today, I had done 21 and 9 unbroken, but never 15, but I was able to do it yesterday. So that means, unsurprisingly, that the pull-ups are where the delay is. But I still did OK despite that.

What went well: Fran. Fran went well. Doing unbroken thrusters went well. Having some nice runs of pull-ups went well also.

What needs improvement: Efficient kipping pull-ups, specifically grip strength and timing.

Went home early and started Day 2 of the push-up progression, wearing, as recommended, the 10# vest: 5-4-3-2-2. Then, today I did Day 3 with the 10# vest: 5-4-3-3-2.

Front Squat PR (again!), Super Fran

Posted in fran, front squats, pull-ups, thrusters on November 11, 2013 by coughingsparks

We did another 5RM front squat on Saturday, and I PR’d again:

-45×5
-95×5
-115×5
-125×5
-135×5
-140×5!

Awesome, considering I just hit that PR a few weeks ago, after almost 2 years at 125#.

Finished with 4 RFT:

-15 Thrusters (95#/65#)
-15 Pull-ups

12-minute time cap.

Yeah, so. I used a green band, thinking that would be easier, and it was and it wasn’t. I got through 3 rounds, 20 reps, not a bad showing as only one person in our class actually finished. What I mean by easier, but not really, is that with a green band, you can’t kip at all, so it ended up being 50 dead hangs, with assistance, but still. I think it’s good to band it and dead hang every once in a while, because it changes the stimulus from doing 1…1…1 etc. But it doesn’t necessarily bode well for when we actually do Fran. The thrusters went 15, 8/7, 8/7, 8/7, which was pretty good.

What went well: Front squat PR! Good thruster breakdown.

What could have gone better: Pull-ups.

Fran/Burpees/Tabata Something Pallas

Posted in agility, cleans, fran, jerk, kettle bells, presses, push press, tabata something else, turkish get-up on January 22, 2013 by coughingsparks

OK, I have a lot of catching up to do. We’ll start with Saturday, which was Fran, but I started with some cleans to begin with:

45×5
65×3
75×3
85×3
95×3
95×3

I’m trying to practice these a lot, because my Olympic lifting is so very deficient (more on that later). Towards the end, I was definitely muscling the weight up. Ah well, on to Fran, which actually went pretty well, a decent time with my hardest scaling yet:

21-15-9
-Thrusters (95/65)
-Pull-ups (2″ band: Blue at Pallas, I guess, but mine is green; it’d be nice if they were all standardized)

I got 6:26, which is comparable to other times I’ve gotten in the past, but I’ve pretty much usually done under-bar rows. I got the first and the last set of thrusters unbroken, which was helpful. That was my goal going in was to at least get the first set of thrusters unbroken. I thought it went well, anyway.

Yesterday was max effort TGUs. I did about what I did last time I tried this:

25×3
30×3
35×1
45×1

I should probably go heavier at Island, where there is such an extensive set of dumbbells, but 45# is already pretty scary. Finished with an horrific WoD, three rounds for time of:

-10 HSPU
-20 mountain climbers
-30 burpees
-40 sit-ups

I got two rounds in at 11:55. It thought I had time to do the whole thing in 15 minutes or less, and so thought I had time to do it on a work day, but when I saw it was going to take me 12 minutes for the first round, I had to stop at two. The burpees are what broke me off about this WoD, although the mountain climbers are no picnic either. Obviously, I scaled the HSPU by using two step risers and the pink thingy. I don’t feel particularly stellar about my performance, but what are you going to do?

Later that day, I did 17 push-ups unbroken at work during a potty break, so it wasn’t all bad.

Today was stupid split jerk presses. I HATE the split jerk. Actually, I hate the jerk in general. I am not at all good at it, particularly the split jerk. The press is no problem, even in a split jerk bottom, but it’s getting there that’s hard, so we did 3-3-3-3, and it went something like this:

45×3
65×3
75×3
75×3
75×3

It got better towards the end, but I can press a LOT more than that, so it was frustrating to BARELY get the jerk and then have the weight be too easy for the three presses. I punished myself on the WoD, though, which was like Tabata This or Tabata Something Else, with:

-KB swings (35/25)
-Barbell lateral hops
-Shoulder-to-overhead (75/55)
-Air squats

Score is cumulative of worst four rounds. I did the men’s scaling (HAHA!) and got 39. It was near the bottom, but what broke me off was not the wighted stuff, e.g., the shoulder-to-overhead (although that was definitely hard) and certainly not the KB swings, but the barbell hops. I am not coordinated in that way, so I was doing these really slowly, trying not to trip on my feet. More practice is needed.