Fran Happy Valentine's Day

CFWU x 1

"Fran"
Three rounds,21-15- and 9 reps,
for time of:
95 pound Thruster
Pull-ups
4:38

6 Second improvement over last effort.

Did some skipping and handstands to finish.

Fran PR

Warm up was Fran with no weight. Pullups were simulated with the dowel.

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

4:44

A few thoughts about this one. Have just come off a few days break. Yesterday was a rest day. Did not do Fight Gone Bad yesterday. Did not do Tabata Bottom to Bottom squats this morning.
Did not work on Medball cleans all morning.

I was happy with this one. Legs are trashed and I almost met Pukie. Fingers are shaking as I type this.

Certification Workouts

The CF Cert was great and I recommend it to anyone who would like to increase their knowledge and understanding of Crossfit. Of greatest benefit for me was the detailed instruction and error correction during the practical portions. The Staff was of high calibre and were genuinely interested in help the students learn and improve their individual skills.

The camaraderie that was established was great. Shared hardship and pain build lasting friendships.

The first physical test was Bottom to Bottom Tabata Squats. Scored a 16. That made me feel pretty good.

The first days WOD was Fight Gone Bad.

“Fight Gone Bad!"
Three x 1 minute rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
One point is given for each rep, except on the rower where each calorie is one point. 1 minute rest after each 5 exercises.

This was a humbling experience. Scored 260. Was Crushed. The pain went away as soon as the beer came out. Had a few beers and then had a nice supper with Amy. Had a few more beers and then went to bed.

The second days WOD was Fran.

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


Felt better about this one. Scored 5:44 (PR). Was Crushed.

To finish off, meeting Eva and Nicole and Greg Glassman was like meeting movie stars. Very awesome and dedicated to their passion. Nicole is way shorter then I thought she was.

Looking forward to improving myself and helping people who would like to be helped.

Fran

"Fran"

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

Post time to comments

6:42

First Fran as Rx'd

Fran

Did Fran today to see how things are coming along.

FRAN
21-15-9
70LBS Thrusters
Pull ups
7:15

45 seconds better then my last time. Starting to get the Kip which helps a bunch. 5LBS more weight this time too. Getting to 95 LBS will be a challange.

Then...
2 rounds
row 500m
20 PU

then
5 HSPU

Killer!!!

Well my rejuvenation back to the gym was a good one. I wanted to see where I was with Fran.

Fran

21 - 15- 9

65Lbs thrusters

Pull ups

8:00 mins even. Last Fran was 8:46 with 58Lbs. A little improvment.

Then I did Tabata Squats with a score of 13.

Then...

5 Rounds

Man Makers x 10

Pull ups x 5

Just before the gym I did 4 Muscle Ups in a row without getting off the rings was happy with that.