Welcome back, hello FRAN

3/24/09
So what’s a better way to celebrate coming back to the gym from being away on vacation then doing Fran. Yup Fran. Just what I wanted to see. Yeah right. I was kind of hoping for a strength day. Oh well.

Here’s some background….. Prescribed Fran at the Level One Cert (november) TIME: 8:11
Crossfit Coronado 57# Fran (November 24) TIME: 6:14

So this is the first time that I have done it prescribed in Coronado. I actually did 67# and my time was 7:02. Kind of disappointed. I would have really liked to see a six as the first number but oh well. It was a minute faster from when I last did it. I still need to work on the pull-ups. I went straight through the 21 thrusters and then broke then up 8 and 7 and then went straight through the last 9. But it’s the pull-ups that slow me down.

3/25/09 – Run 10K I have not ran a 10K in a really long time. I brought max with me and that was nice. My time probably was around a little more then an hour. Hey who cares what my time was I ran a 10K. It felt as good as a 10K could feel. Got some side aches toward the end and I don’t think I ran the course right but it felt good to run that distance.

3/26/09 – 5 rounds 15 burpees, 10 KB swings. Ben had me go a little heavier with the KB swings since we were only doing 10 each round and let me tell you the difference between 35# and 53# is huge. I really had to crack the hips to get the thing going. It sucked. Time: 9:37

3/27/09 – 5 – 15 – 25 – 15 – 5 Front squat, ring dips. This workout took me to a place I have really never been before. I thought I was going to breakdown. I’m not a good squatter and Andy thought it would be good to go a little heavy. So Mel and I decided to throw down with 102# Just 7 pounds more then prescribed. How big of a difference could that make? HUGE! My back was rounding, my elbows were dropping and my whole core was firing every time I was driving myself out of the squat. Holy shit it sucked. Then to ring dips on toes. But my legs were so tired from the squats that I got little assistance from them on the dips. Which is a good thing but just added to the suckyness. Time: 15:26.

Saturday and Sunday rest days. I have flag football in the morning on Sunday and then a few of us are going to go on a hike in the mountains. Should be fun. It’s just a 5 mile loop and flat for most of the way so that will be a nice active recovery day for me.

My legs are tight today and I would bet that they are going to get more sore for the football game tomorrow. So it will be good to stay active and keep them moving.