"Fran"
21-15-9
Thrusters, 95 lb
Pull-ups
For time
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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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4 comments:
5:30
32sec slower than last time, but I maintained full ROM throughout the entire workout.
As usual, the set of 15 was the worst. Splits were something like: Round of 21: 1:30, Round of 15: 3:00, Round of 9: 1:00
Focusing on full ROM really slowed me down on the thrusters, but at least I know I did the whole thing correctly.
Hmmm, I ADDED 5 minutes to my time. . . How did I accomplish such a feat? Well, for starters, no scaling. This truly was my first "Official" Fran in 21-15-9 format. I felt off to begin with, still very sore from last week. Regardless, I set up the bar with 95 and hit it. Unlike you two where this is a metcon, for me this was more muscular endurance. It was hard to do more than 5 thrusters in a row. Definitely need more work. Anyhow, I did it and the time is:
12:17.46
Only one way to go now, down. . .
I was a full minute plus change slower. I tell you, I'm still getting acclimated out here. I did the 21 reps of both thrusters and pull-ups no problem, the 2nd set like Paul said is the killer.
Total time 5:23
That sucks considering I was at 4:10 last time :(
Nice Rob! You'll break 10 next time easily. It seriously gets easier quickly once you are able to finish it.
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