“Fran”
21-15-9
Thrusters (95/65)
Pull Ups
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Holiday Social 2014/15: We LOVE this crew!
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Holiday Social 2014/15: We LOVE this crew!
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Endurance WOD (at home 6:45am)
3 rounds: 1000m, 1min rest, 200m run
3 min rest b/w efforts
I can do this at 10:30 if anyone is interested and it’s not too icy.
Rap got up and joined me on this one!
4:45, :45
4:32, :47
stomach ruined had to stop
On treadmill at home. I definitely went out too fast. The last one was brutal.
5:15/:56
5:11/1:00
5:45/:54
1/25: 2.97 mile 35:05 – have a whole list of why my splits were slow but I’ll spare you all – damn those pancakes….
Lourdes- Rain check on the run!!
A touch too cold – looking forward to warmer times for that run Sherry!! We’ll try again in February 🙂
Fran: 5:49 40#, RingRows – 1st Fran…warming up for a PR next time round
Endurance WOD: 1000 m 5:32, 5:37, 5:28 200 m :52, :56, :54 Great to have company Britt and Sara and thank you for waiting in the cold for me to finish…means a lot! Totally appreciate the support!!!!
“Fran” 4:23 RX. 33 second PR! Pretty fired up. Thruster sets: 16-5, 5-5-5, 5-4
There isn’t a Wod in crossfit that scares me more than Fran. Had a bad case of the sunday scaries last night.
Surprised myself today. First 16 thrusters felt great! I definitely could have gone unbroken, but was hesitant. My next step will be hitting the sets of 21 and 9 unbroken which should bring me to sub 4 in an ideal world!
Great 530 am crew! Congrats on all the PRs
You should be fired up. Nice job!
“Fran” 6:41 RX….1:58 second PR from the first time I did this workout over a year ago. Thusters were 21/8-7/6-3
awesome John!!
7:13
35#, blue band
“Fran” – 4:28 Rx (:35 PR)
December 2013 – 5:03 Rx
July 2012 – 5:57 Rx
#pursuebetter — proud of you!
3:40 rx. 25 second pr from june. first time hitting all thrusters unbroken. need to work on the set of 15 pullups…did that in 5 sets. yuck.
congrats Manchester!!
big win! nice work buddy!
Awesome bro!
Fran – 6:31 rx (31 sec PR). Felt good on thrusters 21, 10/5, 9, pull-ups which I usually feel good about were limiting factor today – 11/5/5, 5/5/5 and 3/2/2/2.
PR CITY THIS AM AT 530!! great job everyone and great job to the new peeps!!!
Nice work Mama…
Fran- 8:29 75#
welcome back russ!!
Fran – 7:09 FS 65# …. All front squats unbroken and pull ups were rounds of 5, 3 and singles at the end. This darn tennis elbow is going to be the death of me.. I’m coming for you FRAN!! Until next time!
Nice work Day Break Team!!
Sherry, I was having issues with my elbow as well and discovered this guy’s website. I followed his easy treatment and had relief in just a few days… drbenkim.com. It’s essentially self massage of your forearm while it is in flexion. You should feel almost immediate relief from that nagging pulling and ache…hope you feel better soon!
“Fran”- 3:39 rx (18 second pr!)
Everyone is crushing it today. Keep it going!
Thrusters unbroken. Pull-ups 21- 8/4/3- 6/3. Goal for next time to be sub 3:30 with the 15 pull-ups in 2 sets and the 9 unbroken.
WOW
Nice job coach!
Awesome!
Fran – 5:54 Rx (PR by about 5 min) – Still coughing!
Thrusters – 21, 8/7, 7/2
PUs – 21, 10/5, 9
Great 9:30 class!
WHAAAT?! yes!!!
Smashed it!!
4:26 Rx – excited with the sub 5:00 time. First recorded Fran for me. 1st attempt I didn’t have a pull up and did 75# thrusters. Last attempt I was fighting migraines and didn’t get out of the first round. This attempt the thrusters were all unbroken, biggest set of pull ups was 12 mainly because I lost my timing with the kip. Need to get some bigger sets of pull ups next time…great seeing all the PR’s being posted!
Great job!
Amazing PRs everyone!! So exciting and fun to watch the 9:30 killing it!
7:35 RX first time at this WOD so excited to try it again in the future
Yeah Lynette!!
Starting to bring the heat!
Fran – 5:23 RX ( 2 min PR) I have been waiting to do this one… Last time I was 8.5 months pregnant so my goal was to just beat that time, which at the time was a PR. I am pretty happy with this. I was surprised at how much pull ups broke down on the set of 15 – so certainly room for improvement there. Thrusters were 21, 10/5, 9 & Pull ups went 11/5/3/2, 5/3/2/2/2/1, 4/2/2/1. The anxiety during the warm up is worse than the workout.
Dec 2013 – 7:23 RX
July 2012 – 8:30 RX
Endurance WOD with Britt and Lourdes after class –
1000m 4:20/ 4:23/ 4:25 200m :45/ :46/ :43 (? I think these are the times, will wait to see what Britt posts – she took a picture)
Great job ladies and Great job to everyone today crushing it!!
Nice Sara… and this “The anxiety during the warm up is worse than the workout.” couldn’t be more TRUE!!!
10:20. #35 and ring rows. Unpleasant.
4:47. Rx. Great way to come back from a long vacation. Thrusters unbroken. Pullups went in middle of the 15 rd. Plenty of room for improvement. Happy to be back at 12:30.
Welcome back Cash. PR?
Sure. Since it’s my first attempt with the lovely Fran.
Fran: 6:55 w/45# to med ball (still going light with any FS related movements). Red band PU.
10/9/13 7:30 35#, green band pullups
Not much improvement w/thrusters but definitely (some) pullup progress. Didnt seem to have done Fran in 2014.
Endurance Run w/Sara and Lourdes. Britt/Sara: 4:20/4:23/4:25, :46/:45/:43. Breathing that cold air was the worst part of it! Thanks for running ladies!
“Fran” 7:58 35#, strict press! red band PUs
Fran- 7:31, 65#, blue/red banded PUs
congrats to all the PR’s and 1st attempts! Fran 4:22 i think, with 65# front squat. (shoulder issue) it is all about the pull ups for me too!
Fran – 10:08, 35#, green and red band pull-ups
3:13 rx — 26 sec PR — pumped with this — next time sub 3
oops — 33 sec PR — last one was 3:46 in May 2013
Killed it!
Fran: 5:01 rx. Exact tie of last Fran time. Crazy. But, I will take it. Thanks to Justin and Rap for pushing me through the 9s. Without that, I would have definitely taken a step or two backwards. Big wins: 21 unbroken thrusters, 36 butterfly pullups…
Fran – 6:57 55# strict pull ups 12/9/5. Inspired by everyone today !
3:48 rx. (12 sec PR)
Thanks Rap for pushing me to hang on to the bar.
Fran- 7:53 RX (2 secs off) BOO!
Fran 8:14 ( I think) #55 lbs w kip pull ups
4 mi treadmill run
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