Uh Oh, she's here. . .
"Fran"
21-15-9
Thruster 95lb
Pull-ups
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Outdoor adventurer who ventured into Crossfit to get back into shape and improve my ability to participate in other sports.
All around fitness guy who got into Crossfit to keep in shape and keep Rob honest. . .
A Major in the USAF, another friend of Rob, and another person whom Rob tries to keep up with!
Crossfit: The sport of sport. Functional Fitness. A kick in the backside of traditional training (and the participants). This is a record of our exploits. . .
Rob
Outdoor adventurer who ventured into Crossfit to get back into shape and improve my ability to participate in other sports.
Alan
All around fitness guy who got into Crossfit to keep in shape and keep Rob honest. . .
Paul
A Major in the USAF, another friend of Rob, and another person whom Rob tries to keep up with!
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6 comments:
4:58 (PR)
Opinion question:
Is it better to allow technique to suffer in pursuit of a more intense workout, or to sacrifice intensity in pursuit of perfect form.
Today, my form suffered a bit (limited depth on about 1/3 of the thrusters and pullups), but it was an incredibly intense workout. In July, when the workout called for a Fran with full depth and chest touching the pullup bar as part of the CrossFit Games, it took almost 10min. Form was perfect, but the intensity suffered (I had no problem doing 2 more WODs that day).
My thought: both have advantages. If you're in a competition, you must have perfect form. Otherwise, decide what you're going to do before the workout and stick to it.
DAMN, 4:38!!!! From what I've read on the CF Main comment page, do both. Focus on technique one session and intensity the next. As for me, since I'm still working up to strength standards, it's all intensity AND form work. . .
4:18
15 minutes post my heart and breathing rate were still elevated
Rob under the free link for CrossFit journal you have a "search this site" gadget. Where do i get this???!?! I would like to add it to my blog, can't find it in the list of available gadgets. ttys thanks
Alrighty, so I knew that I wouldn't be able to complete Fran as Rx'd unless I took a really LOONG time so I used a BrandX tip. 21-15-9 adds up to 45 total reps. I did 5 sets of 9 reps each at the rx'd weight. I managed to crash and burn on the second set but composed myself and finished. First time ever at the rx'd weights and without jumping pullups:
9:26.95
Also did CFWU x2 minus pullups. Dips are getting much stronger and my shoulder feels better. Added several sets of jump rope. Got up to 8-9 linked double unders. The only reason I needed to stop was to breath. Next up: efficient double unders:)
Way to go Rob! When I first started, I couldn't finish Fran (even with jumping pullups). I think I finally finished it as Rxed on about my 5th try in something like 13min. That was the breakthrough though. My next several tries were something like 11min-9min-8min-7min-6:15-4:58. Once you are able to complete it as Rxed, it's all about strategy (planning rests), endurance (not needing rests) and embracing the suck.
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