Tuesday, 7 June 2011

Strength:
Bench Press (Thick Bar) - 3 x 205 lbs

WOD:
"Fran"
21-15-9
- Thrusters, 95 lbs
- Pull-ups

Time: 6:06

Definitely not my best effort on Fran. I really don't feel good when things get deeply anaerobic. Patience is a virtue... :-)

CrossFit - 26Feb09

"Fran"

21-15-9
- Thrusters, 95 lbs
- Pull-ups

Time: 3:50

Didn't feel very nervous going into this workout today, which is unusual. That lack of intensity carried over into the workout, even though I set a 7 second PR. I didn't push nearly has hard during the round of 15 thrusters as I should have. I think sub-3:30 is possible on a good day, but sub-3 is a LONG way off.

Intermittent Fasting: Fasted for about 20 hours today (19 hours pre-workout), which felt pretty good.

CrossFit - 1Jul (am)

Warm-up:
- Jogging 2-ish minutes from the parking lot to the gym (running late)

WOD:
"Fran"

21-15-9
- Thrusters, 95-lbs
- Pull-ups

We're starting to get a little CrossFit group going on over here. There were 5 of us today. Since I'm trying to get us a few days behind the mainpage so everyone can see the workout and exercises, I had to pick a WOD. I chose Fran so all the newbies can see how devastating a 5-minute workout can be. I went first and I guess having an audience full of new guys helped push me to a 23-second PR!

Note: Tore open my left hand again. same place as last time. I even shaved down my callouses yesterday. My hands really need to adjust to this bar!

Nutrition: Intermittent Fasting for about 15-hours pre-WOD.

Time: 3:57

CrossFit - 11May (pm)

"Fran"

21-15-9
- Thrusters, 95-lbs
- Pull-ups

Time: 4:20

CrossFit - 31Mar (pm)

"Fran"

21-15-9
- Thrusters, 95-lbs
- Pull-ups

I guess the couple extra rest days did me some good, new PR today, by almost a minute! We took my new camcorder with us and taped the workout...stay tuned for the video!

Time: 4:24

CrossFit - 14Feb

"Fran"

21, 15, 9
- 95-lbs Thrusters
- Pull-ups

Not a good day today. I couldn't seem to get a solid grip on the pull-up bar and it really affected me. My head just wasn't in it again today.

Time: 6:18

CrossFit - 18Dec

I've been waiting for her to show up...

"Fran"
21-15-9
- 95-lbs Thrusters
- Pull-ups

This was our first "legit" Fran since we used a medicine ball to make sure we hit full depth on the thrusters. Obviously, it made a huge difference compared to the bench we used in the past.

Total Time: 5:17

CrossFit - 17Oct (pm)

"Fran"

21-15-9

- 95-lbs Thrusters
- Pullups

My previous record was 4:21...

Total Time: 3:57 ANOTHER PR!