WMG: One Armed Fran

Posted on: Thursday December 3, 2009



One arm DB thrusters @ 17.5 kg (rx: 27 kg
One arm seated cable pull-down (sitting on floor)  (rx: 1 arm pull-up @ 27 kg)

The non-grip arm may assist by grabbing the wrist of the gripping arm.

= 19:33


The prescribed version is pretty insane. It looks like programming is advancing in line with the kind of athletes that the CF Games is uncovering. That’s ok, scaling just got more mandatory. :)

The thrusters were a-ok. Not exactly fun, but the weight was just about right for unbroken sets. The pull-downs began with the full stack of cable weight: “150”. Not sure what that’s 150 of, it’s not kg or lbs … or if it is it’s not compensated for the action of the double pulley, would quarter the weight mechanically (I think).

It was irrelevant in terms of “pull-ups” anyway because grip failure rapidly became the limiting factor.


Ok, I just wanted to see if I could even do a one-handed pull-up, even with the assisting hand. Turns out I can (there’s lots of assisting going on though ; )


  • Three eggs, big handful of almonds, white peach
  • Tea
  • Coffee
  • Chicken, avocado, pesto, assorted pepper/spinach/beetroot salad
  • Big handful of almonds, tin of tuna, white peach
  • Coffee
  • Pork chop w veggies (broccoli, cauliflower, carrot, sweet potato) & olive oil
  • Blueberry smoothie (1/2 banana, milk, blueberries, egg, cinnamon)
  • Tea

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December 2009
« Nov   Jan »

On the bike

CrossFit benchmarks

100 Burpees: 11:07 10:32
50 Burpees: 4:24
Angie: 30:47 (60 pull-ups only)
Annie: ---
Cindy: 13 rounds
Dianne: 39:07 (scaled)
Elizabeth: 24:47 (scaled)
Fight Gone Bad (3 rounds): 311
Filthy Fifty: 31:16
Fran: 10:31
Grace (35 kg): 4:25
Hangover Cure: 8 rounds
Helen: 11:10
Jeremy: 13:33
Kelly: 36:09
Linda (scaled): 1:17:04
Michael: 32:30
Murph: 54:17
Nancy: 17:30 (scaled to 35 kg)
Nate: 7 rounds (scaled)
Nicole: 3 rounds, 19 pullups

Row 1k: 3:26.3
Row 2k: 7:15.4
Row 500m: 1:35.7
Run 5k: 24:05 (Feb 17)

Weightlifting PBs

Bench Press: ---
Clean: 70kg
Jerk: 70kg
Press: 52.5kg
Snatch: 47.5kg+
Squat (back): 102.5kg
Squat (front): 85kg (x2)
Deadlift: 130kg
CrossFit Total: 623


3RM OHS: 55kg
3RM Front squat: 82.5kg (x5)
3RM Back squat: 90kg
3RM Deadlift: 130kg
5RM Press: 45kg
5RM Front squat: 82.5kg
5RM Back squat: 90kg
5RM Deadlift: 120
20RM Back squat: 65kg


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