Monthly Archives: February 2009

“Fran” #1

“Fran” is number 6 of the original 6 CrossFit benchmark workouts called collectively “The Girls” (see CrossFit Journal September 2003), and it also happens to be the most revered of them all.

Today was my first encounter with her and I think I hate her or love her, I don’t know. I can’t do the “canonical” or “prescribed” weights and moves yet, but I hope to be closer or even there next time I meet her, and I plan to kick her ass anyway when I do even if I haven’t got the chops yet.

The workout:

For time:

21 “Thrusters” (95# RX’d, I did 75#)
21 Pullups (unassisted “kipping” pullups RX’d, I used the “heavy rubber band” assist)

15 Thrusters
15 Pullups

9 Thrusters
9 Pullups

I’ve seen an outstanding x-fit video where a woman named Christy does a sub 4 minute “Fran” with prescribed weights. She makes it look easy.

My time was 15:44.

I ache, I hurt. “Fran, you make me wanna be a better man.”

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“Bad Luck”

3 rounds for time:

800 meter run
10 Handstand Pushups
20 Kettleball Swings

I came in first among three, but I used a lighter Kettlebell (25#) and had heavy rubber band assistance on the handstand pushup.

Time: 14:28 min.

After: Day 2 of burpee/pullup challenge: 4 burpees, 2 (failed) pullups, 2 (weak, short) bar hangs, 2 jumping pull ups.

Later today: Snowboarding for 3 hours. Life is good.

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Deadlifts #1 (Matt)

Yesterday we did a heavy weight day. This is a much less painful and potentially very satisfying workout, since it doesn’t leave you wanting to puke and you get to impress yourself with how much weight you can move around.

After a pretty much standard warmup, we practiced deadlift form with 95# olympic bars. Then we did about three sets of five to three reps each with 115# to 155#.

Then the workout: about seven sets of one rep each. We were trying to increase the weights for the first three or four sets, then max out and work our max from sets five to seven. But we didn’t find our max until the last two sets.

Most of us had a different max point. The highest among our morning crew was coach Randy, at 345#. Tom, a stout and short fellow, surprised us all with his 305#. But I surprised myself most of all, with my personal record max weight o 265#.

That’s a lot of weight. I feel awesome today.

I like the method a lot. So, before my shower at the gym, I also did weight assisted dips and weight assisted pull ups on the gravitron, 7 sets of 1 rep each, with weight assist ranging from 100 down to 60 pounds. That took all of 10 minutes and I think it will help build towards greater facility with the body weight exercises.

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