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Posts Tagged ‘Fran

Workout

21-15-9
Thrusters @ 30 kg (Rx: 42.5 kg)
Pull-ups

Time: 7:31

Notes

If attempting Elizabeth as rx’d last night was little bit silly, scaling Fran this morning was more than a little bit smart. I heeded Pete’s encouragement to scale all the way back to 30kg and just go all out. Killer Fran nerves, and deservedly so with pull-ups waaaaay out of practice and a slightly tweaked back from some no-doubt-nasty form on some of last night’s cleans.

7:00+ with such a significant scale does give pause for thought. Fran is the workout – more than any other, strangely – that really makes me want to do long term strength work. You just can’t throw that kind of weight around unless you’re strong.

Anyway, nothing like (re)learning the hard way. Scale smart, train hard.

Doug made the effort to get to Pete’s for his first Fran, but (at Pete’s suggestion, again – he’s a good coach, that boy) we decided to wind him back 15-12-9 16kg swings and jumping pull-ups. He did the swings fairly easily – and with excellent form – but the jumping pull-ups were punishing. All done at 4:52ish.

Food

  • Three eggs, 1/2 avocado, 1 pear + a cup of tea
  • Coffee
  • Hot Mediterranean veggie salad and pork chow-mien w avocado
  • Tea
  • Sardines, almonds
  • Tea
  • Zucchini ribbons w bolognaise sauce
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Fran
21-15-9:
42.5kg Thrusters, Pull-ups

Time:

0:10:24 (PR by 7 sec)

 

So…
That sucked. The thrusters got crushingly heavy after the first round (which was broken at 12).

Pull-ups were a disaster after almost six months away from them. No rhythm, poor technique, rubbery arms and a really, really inefficient technique. I was pulling up while I was still coming back under the bar, wild leg swinging too. At least three didn’t count and had to be done again.

Everything felt difficult and slow, so it’s a strange kind of PR. There is tons of room for improvement here. Whole minutes.

Food [P/C/F]

  • Steel cut oats w/cinnamon, WPI, fig, macadamia nuts [5,5,5]
  • Sweet potato (PWO) [0/1.5/0]
  • Coffee
  • Chicken souvalaki w yoghurt + macadamias [~3/3/6]
  • Birthday party: Tiny piece chocolate cake, 1 tsp pavlova, lots of fruit, some cheese [1/4/0] :\
  • Fig, peach, WPI, macadamia [4/2/2]
  • Nasi goreng on brown rice + two eggs, tahini [4/4/2] (forgot fat!)
  • Cottage cheese, fig, macadamia

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Thursday 080724
“Fran”
Three rounds, 21-15- and 9 reps, for time of:
42.5 kg Thruster
Pull-ups

Exercise Sets/Reps/Dist Weight/Time
Thruster 21 reps 41 kg
Pullups 21 reps 0 kg
Thruster 15 reps 41 kg
Pullups 15 reps 0 kg
Thruster 9 reps 41 kg
Pullups 9 reps 0 kg
Time:

0:10:31

 

So…
My first Fran where I didn’t feel like I was absolutely dying. And a very different approach. I went into this one just thinking I’d try to keep good form and nothing else. No going for gold, lots of long pauses and deep breathing until I was confident I could do the reps justice, then I look down at the end and it’s a PR. Crazy.

Better than my old PB by 20 seconds, which I’m really happy with given that I still feel like I’m just getting back into things. There were plenty of opportunities to pick up time, but I think I’ll just keep focussing on form for some time to come and shoot for the training advantage.

Food

  • Oats w/blueberries, protein and nuts [4]
  • Coffee
  • 1/2 slice of cake w Fee
  • 3 egg ommelette, broccoli, carrot, cheese, nuts [~4]
  • Coffee
  • Rack of lamb with mushies and zucchini
  • Cottage cheese, pear, nuts [2]
  • Oats w/blueberries, protein and nuts [2]
  • Green tea

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Saturday 080510
“Fran”
Three rounds, 21-15- and 9 reps, for time of:
42.5 kg Thruster
Pull-ups

Exercise Sets/Reps/Dist Weight/Time
Thruster 21 reps 42.5 kg
Pull-up 21 reps 0 kg
Thruster 15 reps 42.5 kg
Pull-up 15 reps 0 kg
Thruster 9 reps 42.5 kg
Pull-up 9 reps 0 kg
Time:

0:11:00

 

Well…
My hands are intact post-Fran for the first time ever (woohoo)! The pull-ups didn’t come easily today – I just wasn’t feeling the kip. I’m not feeling 100% it seems. Things are heavier, and I feel very flat.

Food

  • Oats w blueberries, protein, nuts [4/2xFat]
  • Tea
  • Roast chicken w veggies and olive oil [4/2xFat]
  • Butterscotch pudding, birthday cake :X
  • Tea
  • Sweet chilli chicken pizza
  • Jasmine tea

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Fran.
21-15-9 for time:

Exercise Sets/Reps/Dist Weight/Time
Thruster 21-15-9 reps 42.5 kg
Pull-up 21-15-9 reps 0 kg
Time:

Aborted at 11:39 (two pullups to go)

 
Fran bites!
 

So…
Fran is currently the contender for most hated workout. My past three bad tears have been on Fran. There’s something about the compressed time that makes you work harder than than you ought to.

Thruster form was awful – so far out in front that I tipped forward out of the hole on two occasions. I know I can do more pull-ups than Fran includes, yet by the end of the last set I’m at failure and my hands are shredded.

Along with the Black Box sessions I think I will approach Fran smarter for our next few meetings. Back to 35kg to keep it smooth, tight and metabolic. Add 2.5kg each Fran until I’m back to the prescription. I was coughing and raspy at the end so it might be time to take a couple of days off, deal with the reduced/broken sleep that comes with Dadhood and return when I’m not so beaten up. Time to stop being dumb.

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Fran.
21-15-9 for time:

Exercise Sets/Reps/Dist Weight/Time
Thruster 21-15-9 reps 42.5 kg
Pull-up 21-15-9 reps 0 kg
Time:

0:10:51

 

A quick workout before heading off to Rochelle and Christophe’s wedding.

I always forget how awful Fran is. An ugly, ugly effort. Broken, heels off the ground thrusters. Broken pull-ups and an almost-tear near the end. I struggled with both the weight and the mild gassing. In spite of all this, I posted faster time than my previous best with 35 kg! I guess I should be encouraged. Must… get… stronger.

Food

  • Muesli w/blueberries, protein and nuts
  • 1/2 a blueberry muffin
  • Nuts
  • Sushi w seaweed and squid salad
  • Green tea (commercial)
  • Coffee
  • Smoked chicken
    Lamb & ratatouille
    Panna cotta & biscotti
  • Coffee

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Basically…
It’s my old friend Fran!

Started out with some tall cleans, jerks and snatches, 60 sec tuck hang (two hangs, cumulative), and a two minutes handstand (cumulative).

Exercise Sets/Reps/Dist Weight/Time
Thrusters 21 reps 35 kg
Pull-ups 21 reps 0 kg
 
Thrusters 15 reps 35 kg
Pull-ups 21 reps 0 kg
 
Thrusters 9 reps 35 kg
Pull-ups [jumping :( ] 9 reps 0 kg
Time:

0:13:35

 

So…
Ooh, that was tough after Helen yesterday. The thrusters are always a killer but my pull-ups died very quickly and no amount of kipping was going to bring them back. The last nine were jumpers by necessity. My chin just wasn’t going above that bar any other way. Disappointing, but that’s the way it goes.

Food
A small experiment with Zone-proportioned meals:

  • Muesli w/cottage cheese, protein powder and nuts
  • Coffee
  • Carrot, nuts, protein drink
  • Turkey wrap, nuts
  • Apple, nuts, protein drink
  • Rost lamb w/veggies & olive oil
  • Cantaloupe, cottage cheese, nuts

September 2019
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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

1RMs
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

 

3-20RMs
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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