"FRAN"
21-15-9
Thrusters
Pull-ups
Levels:
Male
1- Rx'd
2- 75#, banded pull-ups
Female
1- Rx'd
2- 45#, banded pull-ups
"Those who work the hardest, who subject themselves to the strictest discipline, who give up certain pleasurable things in order to achieve a goal, are the happiest."
- Brutus Hamilton, Olympic decathlete and track coach
Chris Spealler- Fran 2:05
August Challenge
ReplyDelete"Fran"
Rx'd-7:00 time limit-DNF needed 3 more pull ups
-pretty upset at myself for allowing the pull ups to slow me down.
August Goal
-Complete Fran in 5:00 or less minutes
-work on pull ups after every workout
It's time to get to work!!!
Great goals, Marcos. I believe in you, and all the other cfers too!
ReplyDeleteglenda when are you coming back???
ReplyDeleteFran: 5:49 with 65#, 15-12-9 for pull ups with red & orange
ReplyDeleteaugust goal: complete Fran with all reps unbroken. And I'll join you for pull ups Marcos!
Fran: 4:17
ReplyDelete15-12-9
45# thrusters
grey band on pull ups
goal: complete Fran with unbroken pull ups
Fran: 4:05
ReplyDelete15-12-9 for both thrusters and pull ups
45# thrusters
purple & red band on pull ups
goal: complete full fran (21-15-9) in under 5:00
I'm going to grace everyone with my presence tomorrow. 1, 2, 3, Go!
ReplyDeleteBTW Kris and I thought your party was this past weekend, and got ready for it. As we were about to leave, I checked for directions and realized it is next week. It was my fault...poor Kris, how does he live with this? ;)
Fran as prescribed:
ReplyDelete3:04
Did this alone at the box at 1:30 today. I wanted sub-3 and I can't believe I didn't get it.
Keep up the intensity everyone, she (Fran) is a beast!
Zach- you are crazy for doing this alone!!!
ReplyDelete5:11, 75# Thrusters @ 21-15-9, Pull-ups 15-12-9 (Red and purple)
ReplyDeleteCut hand half way through and completed with body rows last 14 pull-ups.
Goal: Finish same workout under five minutes with purple band only and non-bleeding hands.
rx'd - 4:01
ReplyDelete*no fran cough, i actually felt ok after....is there something wrong with me?....I think i still like to take my breaks
85#, 3:34
ReplyDeleteStill nursing my Fran cough. I hate her.
ReplyDeleteOn ramp WOD 1: 3:53 (pr)
Fran was a pr as well, so it's a good day! My last good Fran time was back in December 09, 3:44 rx'd
Good ol Franny...
ReplyDelete65#; purple band for pull ups...4:38
No Fran cough for me...just semi loss of circulation in the hands (they were a tad purple & stiff, basically paralyzed for a few minutes!) Dont yall love how I never over exaggerate!! hah!
O-M-G Fran is not my friend tonight...
ReplyDelete65# thrusters; 15-10-9 with purple and red band (I kind of made up my own numbers??)
I came home and crashed on the bed!
Definitely have the Fran cough.
Goal: to complete the 21-15-9 pullups while decreasing my time a little.
Fran - 5:26
ReplyDelete65# - purple/red bands
Fran 45#, 15-12-9 pull-ups 5:48
ReplyDeleteGoal: sub 5 and no more broken windows :(
Fran 45#, 15-12-9 both thrusters and pullups(green band) 4:45
ReplyDeleteFran: 4:23
ReplyDelete21-15-9 - 45# thrusters
15-12-9 - pull ups with green band