Wednesday 090204
“Fran on a Ladder”
With a running clock complete each round until you cannot complete the required work within that minute:
Minute 1: 1 Pull-up
Minute 2: 2 Thrusters, 95/65 lbs
Minute 3: 3 Pull-ups
Minute 4: 4 Thrusters
Minute 5: 5 Pull-ups
Minute 6: 6 Thrusters
Etc…
If you complete the work before the end of that minute you must wait until the next minute begins before starting the next round.
Post rounds to comments.
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February 3rd, 2009 on 8:37 pm
What’s rx for thrusters on this?
February 3rd, 2009 on 8:49 pm
I’m guessing like regular Fran, so 95 for guys and not sure for the women?
February 3rd, 2009 on 9:21 pm
Nice. I’m going to do one-armed dumbell thrusters, and one-armed pull-ups with the green band.
This should be interesting.
February 3rd, 2009 on 9:58 pm
Dear Potomac Crossfit coaches,
I creatively cursed your name (Curjenbriaarsiddanika, since its easier to curse one name than seven) long and hard Monday when I went back to work and realized that not a single pair of my trousers fit. This was inconvenient, as company policy requires pants (or some equally-covering contraption) on all employees. However, after restocking my closet with clothes not one but two sizes smaller today, I guess we can be cool again. I know you were worried.
Sincerely,
Ebola
February 3rd, 2009 on 10:52 pm
Alli….I must say I am fantastically impressed at your ability to put all our names together into that monstrosity that you are currently cursing. That said, if you are cursing me because your pants are now too large, I’ll happily accept the bad juju you are sending my way and just say – awesome work. Glad to hear the good news….we love success stories and people that are happy with their training program.
To the Games!
February 4th, 2009 on 6:15 am
13 rounds + a couple thusters, RX’d
Nice job 5:30 crew. Thanks for the encouragement Jen!
February 4th, 2009 on 7:02 am
“Fran on a Ladder”
With a running clock complete each round until you cannot complete the required work within that minute:
Minute 1: 1 Pull-up
Minute 2: 2 Thrusters
Minute 3: 3 Pull-ups
Minute 4: 4 Thrusters
Minute 5: 5 Pull-ups
Minute 6: 6 Thrusters
Etc…,
11 pull-ups (tan band) + 7 (40 lb) Thrusters.
February 4th, 2009 on 7:17 am
Great workout Jen! Thanks! Made it to round 12, 55#, jumping pullups, after the thin tan band snapped off (ouch).
Also, wanted to thank PCF for helping me rock my pt test yesterday. Maxed the pushups (w/plenty of time left), same w/situps, did well on chinups (we did them outside while it was snowing so i didn’t max, but the icy/wet bar was kinda hard to grip) and did really well on the 1.5 mile run. I haven’t run in months, only did crossfit!!
February 4th, 2009 on 7:33 am
9 rounds + 9 thrusters, Rx’d
February 4th, 2009 on 7:55 am
Fun, Fun this AM! Nice Output! Alli, how can you be mad at us when we make it so you can shopping???! Nice Job Alli. It has more to do with you then us! Your commitment is what got you there!
Laura,
Way to kick it! Your just getting so stinking strong and fit! Sweet! Again, it’s your cmmitment that’s getting you strong and fit!
I love our big AM crews! You all make the moringing so much brighter!
February 4th, 2009 on 8:17 am
11 rounds, Rx’d. Got through all pull-ups without the bands today…PROGRESS!!
February 4th, 2009 on 8:29 am
I’m out in Denver this week and worked out at Front Range Crossfit yesterday. Great group of people, and the head trainers, Skip and Jodi, are fantastic. If you’re ever out in Denver I recommend giving them a shout.
Also, the altitude effect is real. I got a serious headache in the middle of the workout and it took my about 45 minutes to catch my breath. Anyways, here was the workout:
Big Mike’s Birthday Workout
For time:
50 kettlebell snatches, 16 kg (12 kg)
50 double unders
50 ball slams, 15 lb ball (12 lb ball)
50 situps
50 wall ball shots, 20 lb ball (12 lb ball)
50 push presses, 45 lb bar (35 lb bar)
50 Romanian deadlifts, 45 lb bar (35 lb bar)
50 pushups
50 squats
50 kettlebell swings, 16 kg (12 kg)
21:00
This workout was very humbling as there were about 5-6 people that did this workout sub-18 minutes.
February 4th, 2009 on 8:39 am
Fran on a Ladder: 12 rounds completed.
Scaled thrusters to 85#
February 4th, 2009 on 8:47 am
Ian, I used to workout at high altitudes for weeks at a time, and I’m sure you would’ve performed much better at sea level. There are all sorts of respiratory and cardiovascular responses when initiating high altitude training. Keep in mind your VO2 max decreases significantly starting at altitudes (elevation, in this case) above 5000 ft. AND it typically takes approx 2 wks for athletes to acclimatize to those conditions. Watch yourself and stay hydrated.
February 4th, 2009 on 9:16 am
To the 0530am crew, this probably is not a big deal, but I wanted to apologize for taking off before everyone was done with the WOD. I didnt really think about it until after I had already left. I am all about “the team” and comradery, and I felt bad I didnt stay to support the other athletes still going. I did have to take a buddy to the airport right after the wod. Just wanted to throw that out there and apologize. Good job everybody!
-Drew
February 4th, 2009 on 9:32 am
0530. This was harder than advertised. Did not look bad on the board but started to suck in the double digit rounds….Jen C—Good workout…Thanks//J
February 4th, 2009 on 9:44 am
I want to second what Drew says. I have to run out immediately after I’m done whenever I go in the a.m. in order to make it to work on time. I like the whole “go team” thing too
February 4th, 2009 on 9:52 am
Drew I don’t think you have to apologize for that at all. We’re all busy people, we have stuff to do!
February 4th, 2009 on 10:10 am
Fran on a Ladder: 11 rounds (Tan band PU’s, 65# Thrusters)
February 4th, 2009 on 10:41 am
I don’t think it was advertised as easy. I think it looks like one of the worst things ever, so maybe I’ll be pleasently surprised when it is only the second worst thing ever.
And sorry for the lack of specificity on the weights. It is men at 95lbs and women at 65lbs. I had added that but it must have been after it went up on the website.
I’m curious, were people timing out on thrusters or pull-ups? My thruster turnover is faster but I could see gassing faster. My pull-ups are slower but I feel like I could do more of them in a minute. Who knows.
February 4th, 2009 on 11:34 am
I also posted on the Games site on my diet prep. Let’s just say I’m still full.
February 4th, 2009 on 11:51 am
Dan C – way to knock this one out as rx’d! Big congrats on the pullups.
Looking forward to this one tonight, though it will surely be a beast.
February 4th, 2009 on 12:40 pm
Thanks Erika! It is nice to truly begin seeing results.
Aaron, I gassed on the pull-ups. I felt like I could have continued the thrusters for one or two more rounds. But I didn’t have the pull-ups left in me.
February 4th, 2009 on 1:56 pm
i can’t explain without profuse profanity how disappointed I am in myself. I gave up during round 14 of thrusters. Literally gave up. I was faced with the prospect of throwing up 4 thrusters short and peaced out rather than finishing the round and then puking or simply breathing and managing that nausea I know we all face. I think I had at least another 2 rounds in me, certainly another round of pullups. Soooooo eff-in disappointed. Erika, I expect at least 15 from you. Shoot for 16 or 17…just for me
Good luck to everyone!
February 4th, 2009 on 3:32 pm
I feel your pain Sharon. After loving “Annie” – one of my favorite WODs – Sunday in the beautiful weather I went to PCF Monday and did the Clean, HSPU, and Box Jump WOD. I thought I was OK at the Clean, but I scaled it every round like it was my job and still struggled. That’s an understatement. I sucked. Real bad. I even did the awesome “lift, squat, then fall back on your ass while ditching the weight” maneuver. Twice. I went home so depressed and couldn’t recover. Even trying to focus on the fact that I actually did the HSPUs didn’t help. I guess I’m just rambling as someone else who is disappointed in his performance.
Hopefully tomorrow will be a WOD you either like or are good at. I know we need these kicks in the faces, and maybe sometimes they need to be pretty brutal kicks – guess that’s what we’re here for. See you tomorrow!
February 4th, 2009 on 4:04 pm
Thanks Justin
It’s hard when you your mind says do it and your body says no. Harder when your mind says, yeah I’m going to listen to body and you’re about to look like a huge pansy 
Tomorrow will be a rest day for me – physically and mentally. Hopefully after that they’ll be on the same page (the kick ass page and not the pansy page).
February 4th, 2009 on 4:18 pm
We loved the video with the strong girls!
February 4th, 2009 on 5:02 pm
14 rounds, as rx’d. Chest-to-bar.
On the 2nd pull-up of the 15th round, I slipped off the bar, falling on my ass. The doc said it’s nothing serious but I’ll be staying off of the hard stuff for a few days. Thanks to Jen and the morning crew for helping me out.
February 4th, 2009 on 5:10 pm
13- rx’d
February 4th, 2009 on 6:21 pm
17 rounds + 13 thrusters Rx’d
Thanks for letting me workout with you guys. Great gym and good efforts put out tonight.
February 4th, 2009 on 7:11 pm
15 Rounds as RX’D
February 4th, 2009 on 8:11 pm
Man. These are two of the things I suck most at, so no surprise at a weak showing this evening.
13 rounds + 12 thrusters
first four rounds as rx’d, then switched to the thin tan band (and yes, that does mean I did a whole FOUR unassisted pullups. But it took seven of them to get four with my chin above the bar. Haha, I’m counting it.)
February 4th, 2009 on 8:18 pm
12 rounds total
RX’d 95lbs (Last set scaled to 75lbs)
blue band on pull-ups.
February 4th, 2009 on 8:30 pm
“Fran on a Ladder”
blue band pullups
65# thrusters
13 rounds + 10 thrusters
February 4th, 2009 on 8:49 pm
“Fran on a ladder”
12 Rounds rx’d
February 4th, 2009 on 8:50 pm
14 rnds + 10 pullups
February 4th, 2009 on 9:05 pm
13 rnds + 10 thrusters
February 4th, 2009 on 9:16 pm
One-Armed Fran on a Ladder
One-armed 25 lb thrusters
One-armed green band pull-ups
16 full rounds and 10 pull-ups
February 4th, 2009 on 9:20 pm
15 rounds scaled to 85# thrusters.
Definitely going as RX’d next time.
February 4th, 2009 on 9:22 pm
Thrusters 85#
Pull Ups – Blue and Green band
13 rounds and 5 or 6 thrusters
February 4th, 2009 on 9:26 pm
Thrusters 45#
Pull Ups – Blue band and then green band
14 rounds
February 4th, 2009 on 9:40 pm
Foundations Class #6
4 Rounds
15 Med Ball Cleans
15 Kettlebell Swings
6:28
February 4th, 2009 on 9:41 pm
15 rnds + 10 thrusters as rx’d
February 4th, 2009 on 9:46 pm
Scalled Thrusters to 85#
Pull Ups – I am proud to say, this is the first workout that I have done without a band at all. I can never get over the fact that I couldn’t do a pull up at all when I started. The coaching and results never cease to amaze me here. Thanks for all the help coaches, you guys rock.
11 rounds plus 10 thrusters
I ended up doing a few rounds after the 11 I completed since there was some gas in the tank and I need the work, I think I was doing about 5 or 6 PU nad thrusters per min for 3 more rounds.
February 4th, 2009 on 10:01 pm
Way to go Laura B! Congrats on your PT test!
February 4th, 2009 on 10:20 pm
Great work tonight guys.
Ladder work in general is difficult, adding something that takes significant grip strength (pullups) or resting in an uncomfortable position (the front rack with 95/65 lbs on your shoulders) makes it a serious gut check.
Make sure to “check in with your body” in those early rounds. Are you harnessing the energy from your hamstrings when you’re sending your butt back and down? Are you staying tight on your kip or flopping? Do you have to drop the bar or can you rest it on your shoulders for 2-3 breaths then go back down?
We’re interested in max power, so anything that makes you faster or moves more weight, you need to learn and remember – either from the coaching or from experience.
February 4th, 2009 on 11:14 pm
Foundations Class #6
4 Rounds
15 Med Ball Cleans – #16
15 Kettlebell Swings – 16 kgs
10:11
February 5th, 2009 on 8:54 am
10 rounds – Thrusters as rx’d / blue band on pull ups.
Had the weight go back a little to far at the top of my last thruster, not good for the shoulder. No pushing exersises for me for a little while.
February 5th, 2009 on 9:08 am
I wish being good at thrusters and pull-ups independantly meant I could do Fran in sub-3.
Fran Ladder
18 Rounds + 15 Pull-ups
I didn’t get anywhere close to finishing those last four pull-ups and if I had it would have been a miracle if I picked up the bar for 20. 20 rounds in achiavable on this, but hard.
February 5th, 2009 on 9:46 am
Fran Ladder
11 rounds + 2 Thrusters
65#
Tan Band through round 5, then switched to Blue Band.
February 5th, 2009 on 10:08 am
Late post. And Sharon, I feel your pain. I literally just GAVE UP in the 16th round, despite having Brian standing over me telling me to just pick up the bar and go. I am still a little pissed at myself for that. This one just kind of snuck up on me, and the chest to bar pullups on the first several rounds really took it out of me.
That said, 15 rounds as rx’d – chest to bar pullups through the end of round 9.
Brad, congrats on doing this one as rx’d and without the band. Nice work.
February 5th, 2009 on 10:13 am
props to brad and laura B!!
February 5th, 2009 on 12:54 pm
Foundations Class #6
4 Rounds
15 Med Ball Cleans (8#)
15 KB Swings (15lb, some switches, a few 16kg – the 16kg was hard when I tried it for round 4; I think I could have done 25lb with no problem, since I did 16kg/25lb on Sunday)
Doing the med ball cleans hurt. I’m going to try to be more cognizant of the need to stretch.
February 5th, 2009 on 9:48 pm
“Fran on a ladder”
12 rounds
Thrusters scaled to 65# (vs.95# rx’d)
My first WOD–completed Foundations #3 yesterday.
February 6th, 2009 on 8:47 am
13 Rounds
February 6th, 2009 on 8:47 am
Blue Band
55Lbs