Thursday 090129
“Heavy Fran”
For Time:
15-12-9
Thrusters, 135/95 lbs
Pull-ups, 45lbs/25lbs
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Crossfit Santa Cruz Central Zone Recipes
The Non-Negotiability of Perfection – AgainFaster.com
Gluten Free Cooking – Facebook Group
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January 28th, 2009 on 10:19 pm
Wait…heavy Fran is supposed to be 95# for the ladies.
And how crappy is it that tomorrow is my rest day (and I truly need it). The first and only time I ever did this was with 95# thrusters and 15# weighted pull ups…and I was looking forward to doing it as rx’d with 25# and shooting for under 11 minutes.
Maybe I’ll make this up this weekend after the USAW cert.
January 29th, 2009 on 6:28 am
So here I sit checking to see what the WOD is today as I do most mornings before I head to work, and I think to myself, there can’t be any more heavy overhead, we’ve done a lot over the past week. Nope! It’s Heavy Fran. I am no longer looking forward to the 5 o’clock hour.
January 29th, 2009 on 6:53 am
11:56 as rx’d.
January 29th, 2009 on 6:54 am
“Weak” Fran..
11:23 with 95# thrusters and 25# pull-ups. Just didn’t have any energy in me today to try as RX’d. As Boston Mike said, probably because I cannot remember the day where I didn’t have a shoulder workout. Rest day time!
January 29th, 2009 on 7:25 am
Heavy Fran
15-12-9
Thrusters 85# (75#)
Pullups 25# (tan band)
7:30
January 29th, 2009 on 8:08 am
65# thrusters and kipping pull-ups
12:02
January 29th, 2009 on 8:15 am
9:22 – blue band and 65#
January 29th, 2009 on 8:41 am
“Heavy Fran”
For Time:
15-12-9
Thrusters (135/85 lbs)
Pull-ups (45lbs/25lbs),
8:14.
(40 lbs, tan band pull-ups… didn’t know how to do the weight along with them)
January 29th, 2009 on 9:13 am
Foundations wod, 6 rounds
January 29th, 2009 on 9:19 am
115# Thrusters
15# pull-ups for first 1.5 sets – BW for last 1.5.
11:15
Morning workouts are not my thing.
January 29th, 2009 on 9:27 am
6:30am Foundations
15 MedBall Cleans (12#)
15 KB Swings (35#)
7 rounds – 15 minutes
January 29th, 2009 on 9:37 am
13:18 as rx’d.
I was happy with the slowest time of the 6:30 group until I read Powell’s time. Damnit! Nice work, man. You’ve got to keep coming to the 6:30 class so I have some competition.
January 29th, 2009 on 9:41 am
My mom got a picture and a shoutout on Crossfit Newport Beach’s blog today.
http://www.crossfitnb.com/
I highly recommend getting your family going on CF. In my family, I have gotten an uncle, an aunt, two sisters, and my mom going on it. Makes holidays much more interesting.
January 29th, 2009 on 10:22 am
65# thrusters and blue band pull-ups
10:02
January 29th, 2009 on 10:48 am
Just wanted to say thanks again to Erika for a fabulous Foundations class. We learned a lot and had a lot of fun. She was a great instructor. Thanks! See you at the WODs.
January 29th, 2009 on 10:58 am
I got my Mom into Crossfit a few months ago, I sent her the “Beginners’ Workout” Crossfit Journal Article (http://library.crossfit.com/free/pdf/BeginnersMay03.pdf) and we went over the moves during a couple 1-on-1′s, she did the programming for about 2-3 weeks, then she decided she wanted to try a main page WOD (which was absolutely not part of the strategy we laid out).
So the WOD that day was “Grace”:
30 Clean and Jerks, 135 lbs
For Time.
So she just watched some video, grabbed a 45 lbs barbell, and did it. Long story short, she jacked up her knee big time, had to take 2 weeks off work, and hasn’t Crossfitted since.
What’s the moral of the story?
#1 Train at an affiliate, we will make you better safely.
#2 Form, consistency, intensity.
#3 Just because your Mom is 54, suffered a stroke 6 years ago, hasn’t done any high intensity exercise since college – don’t think she doesn’t have a little bit of ego and will think “Sure I can do the main site WOD w/o any coaching on this ‘Clean and Jerk’ thing”.
Love my moms, but jeez…
Anyway, great article to get people started on CFing.
January 29th, 2009 on 11:41 am
Foundations WOD
15 minutes AMRAP
15 Medball Cleans (16#)
15 KB Swings (1 pd)
8 rounds
January 29th, 2009 on 12:00 pm
65# for thrusters, tan band for pullups.
12:48 ish, not sure exactly
January 29th, 2009 on 12:19 pm
For the folks concerned about the overhead work. Remember, split jerks are a hip and core exercise more than a shoulder exercise unless you are pressing instead of jerking. Thrusters are also mostly hip extension much more than shoulders. But I’ll concede that thrusters done with DB’s are more shoulder intensive.
Besides, it’s only 36 reps
This is easy for me to say since today is my rest day.
I figured people would be complaining about all the weighted pull-ups!
January 29th, 2009 on 12:42 pm
Rich V, haha sorry, I had to drive to Baltimore today so I hit the 5:30 class, nice work though, heavy fran sucks!!
January 29th, 2009 on 12:49 pm
Foundations Graduation with Erika at 5:30AM
Fight Gone Bad
1 Min Wall Ball (16#)
1 min Row
1 min SDLHP (55#)
1 min Box jumps
1 min Push Press (#55)
201 reps
January 29th, 2009 on 1:03 pm
Since when did my brother start saying “folks” so much?
January 29th, 2009 on 1:44 pm
Since he got engaged to a Republican
Love you Erika!
January 29th, 2009 on 1:46 pm
Heavy Fran
For Time:
15-12-9
Thrusters 115 #
Pull-ups 45 #
12:48
Last time I did this I my time was 14:41. There is almost a 2min. improvement I’m very pleased.
Also, I did the first rnd of 15 thruster unbroken. This was surprising as well since my legs are tired from Tuesday’s row/thruster WOD.
Additionally, after 4 min rest.
21-15-12
135# DL
Push-up
All unbroken.
3 min. rest
3 rnds ( This one took ~15 min.)
10 115# BB backward lunge
15 Inverted row with rings
10 35# db x2 forward lunge.
January 29th, 2009 on 1:47 pm
Oh – and anyone wanting to join me for post-birthday celebrations, I’ll be chilling with some friends at Guarapo’s on Saturday night from like 9 pm on. Hope to see you then!
January 29th, 2009 on 1:50 pm
Sounds good, I could do some pre-birthday celebrations since mine is on the 3rd.
January 29th, 2009 on 1:51 pm
Yay!!!!
January 29th, 2009 on 2:10 pm
Light Fran
65# Thrusters and tan band
11:17
January 29th, 2009 on 2:24 pm
Heavy Fran
For Time:
15-12-9
Thrusters- 125#
Pull-ups – Blue Band
11:08
January 29th, 2009 on 2:33 pm
“Heavy Fran”
For Time:
15-12-9
Thrusters (105#)
Pull-ups (10#)
11:23
January 29th, 2009 on 2:40 pm
I will once again miss this workout because of a basketball game, which happened last time we did this.
Regardless, if you all are heading to Super Bowl parties this weekend be the hero of the party by bringing this along:
http://www.holytaco.com/ultimate-super-bowl-snack-stadium
Also, Brian you will note that bacon plays a vital role in the construction of this monstrosity.
Good luck to everyone doing this tonight.
January 29th, 2009 on 3:19 pm
I will be the first to complain about the weighted pull ups. My goal since joining PCF has been to be able to do enough pull ups to do WODs “Rx’d.” Now you go and set the bar higher….
January 29th, 2009 on 3:58 pm
My best time for REGULAR Fran RX’d is around 11 minutes. That does not bode well for today’s WOD. Not looking forward to this at all.
Paul, that recipe is equally revolting and amazing! Along those same lines, but definitely not in line with the Paleo/Zone diet is yesterday’s NYT recipe for Jelly Doughnut Bread Pudding. Mmmmm…
http://www.nytimes.com/2009/01/28/dining/281frex.html?_r=1
January 29th, 2009 on 6:14 pm
For Time:
15-12-9
Thrusters (95#)
Pull-ups (blue band for last set)
13:57
January 29th, 2009 on 6:20 pm
“Heavy Fran”
For Time:
15-12-9
Thrusters, 65 lbs
Pull-ups,5 lbs
9:03 or :06
January 29th, 2009 on 6:35 pm
“Heavy Fran”
For Time:
15-12-9
Thrusters, 105 lbs
Pull-ups, 30 lbs (only 2 reps), then 25lbs, then 10 lbs
15:07
Ugh. This was disappointing. But I did learn today that if you have the wrist flexibility to rack the bar on your deltoids/clavicle, the thrusters will go much faster and much more easily. I’ll concentrate on that next time we do thrusters, which, given the schedule so far this week, will probably be in a day or two
Great job to anybody who did this RX’d or close to it.
Sorry to fill the blog with random shit, but for those of you who are into the natural/sustainable/local foods movement, an article about buying and butchering whole animals rather than buying meat in a grocery store.
http://www.newsweek.com/id/182035?GT1=43002
January 29th, 2009 on 6:52 pm
27:04 as rx’d
January 29th, 2009 on 7:35 pm
12:18 as RX’D
January 29th, 2009 on 7:38 pm
“Heavy Fran”
For Time:
15-12-9
Thrusters 65#
Pull-ups blue band
first time with the blue band
9:57
January 29th, 2009 on 7:57 pm
“Heavy Fran”
For Time:
15-12-9
Thrusters, 135lbs
Pull-ups, 45lbs
21 minutes and change of humbling agony..
January 29th, 2009 on 7:58 pm
“Heavy Fran”
For Time:
15-12-9
Thrusters, 75 lbs
Pull-ups, first three were kipping
then rest with tan band
14:49
January 29th, 2009 on 8:17 pm
“Fake Heavy Fran”
15-12-9
handstand push-ups (on box)
Front Squats (75lbs)
Pull-ups with 1/4 inch band
10:05
I can do the workout tomorrow without subbing!!!! (though I really shouldn’t be doing cleans I don’t think….I don’t care).
January 29th, 2009 on 8:24 pm
thrusters, 40 lbs
pull-ups, blue band for Rd1, green band for rest
10:30ish
January 29th, 2009 on 8:25 pm
m/37/165 – as rx’d – 15-12-9: 135# thrusters, 45# weighted pull-ups: 14:34 whew, glad yesterday was my rest day!
January 29th, 2009 on 8:28 pm
Erika, I would love to do this with you this weekend. Just let me know when. I’m not sure I can do the thrusters as rx’d
I came in to cheer people on tonight and saw some really amazing work. Great work guys!
January 29th, 2009 on 8:30 pm
“Heavy Fran”
For Time:
15-12-9
Thrusters (scaled 95 lbs)
Pull-ups (scaled 20 lbs)
11:05 (I think)
In hindsight, probably should have up’d the weight on the pull-ups – it’s just that I’m not used to holding a DB between my legs while doing them. Will probably get heavier on thrusters next time as well… didn’t want to overshoot since I used 75# at my first Fran at the beginning of this month. Thanks Dan for the thruster tips.
January 29th, 2009 on 9:01 pm
Heavy Fran…sort of
For Time:
15-12-9
Thrusters #135
Pull-ups (body weight/CTB)
10:57
I came forward on my toes a few times for the thrusters. shouldn’t have counted them, but I did. I got all the pull ups chest to bar, but I wish I didn’t break them up as much as I did.
January 29th, 2009 on 9:04 pm
“Heavy Fran”
15-12-9
and the rest with 45 lbs
Thrusters 55 lbs (first
Pull-ups blue-band (first five in each round) green- band for the rest yuck!
12:xx
January 29th, 2009 on 9:19 pm
Not sure where that smile can from… it should be an 8.
January 29th, 2009 on 9:34 pm
9:20
135# Thrusters
45# Weighted Pullups
January 29th, 2009 on 9:41 pm
Thing number one: congrats to my 0530 Foundations peeps. You guys were awesome, and I had a great time. Which isn’t easy at 0530, but you guys managed to pull it off. Look forward to seeing y’all at the WODs.
Thing number two: Sharon, you’re on. We’ll set up a time for this weekend. I’m dying to do this one.
That is all.
January 29th, 2009 on 9:46 pm
“Heavy” Fran
15-12-9
Thrusters, 85#
Pull ups, BW
12:08
Heavy, regular, light, doesnt’ matter: I really dislike Fran!
January 29th, 2009 on 10:13 pm
55 lbs bar
Blue band
8:36
January 30th, 2009 on 12:14 am
“Heavy” Fran
15-12-9
Thrusters, 135#
Pull ups, 45 (for about 8, 30 till the last round, 15 to finish off)
16:50
When I set up, I thought I would need to go down in weight on the thrusters, was happy to do them all at 135 and that I was able to use some weight for all of the pullups, hopefully next time as rx’d…
January 30th, 2009 on 7:38 am
“Featherweight Fran”
15-12-9
Thrusters, 45#
Pull Ups, black band
10:50
Not stellar, but this is only WOD #2 for me. Lots of opportunity to improve!
January 30th, 2009 on 9:43 am
Fake Heavy Fran
15-12-9
Thruster 65#
Pull-ups Tan Band
13:57
I felt sluggish coming back from being sick. I think that I can Thrust more than this. I am happy to graduate to the Tan band though!
January 30th, 2009 on 10:15 am
115 lbs thrusters
and bw pull ups
10:51
January 30th, 2009 on 12:36 pm
Nothing to write home about:
Thursters (95#) and pull-ups (some with 25#, then to 20#, nothing for last set and a half).
18:22…but my form was better towards the end with the thursters. I was trying to avoid doing something for the sake of it.
January 31st, 2009 on 3:06 am
Heavy Fran
For Time:
15-12-9
Thrusters, 135/95 lbs (scaled to 85#)
Pull-ups, 45lbs/25lbs (tan band)
12:46
February 1st, 2009 on 8:41 pm
Heavy Fran- 9:36 (kipping pull-ups, 75#)