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.
Showing posts with label Fran. Show all posts
Showing posts with label Fran. Show all posts
Saturday, March 28, 2009
Monday, November 24, 2008
In the desert!
So I went out to the desert for the weekend and haven't had the time to write until now. So here is the workout scoop:
Wednesday WOD: Fran Gone Bad: 90 seconds max effort thrusters (65#), 90 seconds max effort pull-ups and 90 seconds max effort burpee box jump 20'' box. 3 rounds. Just like fight gone bad you had a 60 second rest in between each round. This workout totally sucked. My arms were spent from Monday's workout and deadlifts. My total score was 144.
Thursday was a rest day
Friday WOD 21-15-9 Hang squat cleans 75# and ring dips. 7:04 Still have to do ring dips from the toes. Which sucks but i still can't do ring dips. The cleans were easy and I should have gone up in weight.
Saturday and Sunday I went out to the Anza-Borrego desert. I wanted to check out some of the washes and the desert. This was the first time I have been out there and it was really cool. I really like the desert. I want to go back. I had a kit fox come right up into my camp and drink from the water bowl. I saw a trantula and had to deal with cholla and Max. But all in all it was amazing and the scenery and the stars were just amazing. I really like the desert and I just feel drawn to it. Here are some good pictures from the trip.
Monday WOD: Fran 6:14. Hell ya mo fo's how do you like that time! This was just about a 2 minute improvement from last time I did Fran and I feel like I could have cut that down a bit. I need to continue to work on that butterfly kip and get my rhythm and I think I can get it to under 6 pretty easily. Overall it felt really good and I was stoked to see my time when I finished.
Sunday, November 9, 2008
In P-town
On Friday I traveled to Portland for a couple of reasons. I am working all next week and attending the NAI conference. It is going to be a great conference and I am excited about what I can potentially learn. The conference is Tuesday thorough Saturday.
I came up early to attend a level one cert for Crossfit. I was interested to see how much more I would learn at the Cert. There was a lot that I had already learned through the work that I have been doing at Coronado but there was some other stuff that was really interesting. I don't really know a lot about programming or parts of the nutrition concepts but these were covered and I got a lot from them. Plus I was able to talk to a lot of other people and ask them a bunch of questions. Nadia was there and my goodness that chick is strong. Something to strive for that's for sure. So I think above all the thing about attending the cert is that I get excited about Crossfit, the programming, the workouts, the people and everything about it. Plus it also gets me excited to go back to the gym that I workout at and do these crazy workouts with all of my friends. The people that I workout with and sweat with and push the boundaries with are people that have become a real piece of my life and I miss them.
One of the major highlights that I am going to work on is the butterfly kip. I was able to do a few at the gym and I think that I like these a lot more then regular kipping. Just the fact that I was able to do a few was exciting and I can't wait to get back to the gym and practice more. This is where I want to go with pull-ups. If butterfly's are fast and more efficient why spend the time learning kipping. I was able to get the rhythm on a few but was not able to get above the bar. So I like these and am going to continue to work on them.
So back to the WODS
Thursday: Helen 3 rounds 400m run, 21 kettlebell swings and 12 pull-ups. Time 12:31
So this was a minute and a half slower then my last time. Here are my thoughts on that. Last time I did helen it was a Monday. So I was fully rested from the weekend. Where as this time I did it on Thursday. My fourth workout of the week. I also think that my pull-up times were slower this go around. So something to think about.
I am going to start to do a 3 on 1 off routine as much as possible for the next month or so to see how I feel. This was something that was talked about at the Cert and I see the logic. So I am going to apply it to my life for a bit and see how it goes.
Friday - rest day for travel
Saturday: FRAN yup that's right. They had us do Fran at the Cert. My time 8:11. Not bad. The fastest prescribed girl time was 7:24. So about 40 seconds slower. I went 21 straight thruster, 8 then 7 thrusters and then 5 and 4. The pull-ups are still slowing me down. I hate them and this just made it very clear that I need to work on these more and more.
Sunday: I am tired and I can feel my legs. But a workout was needed to be done. It was AMRAP of 7 med ball cleans, 7 burpees. I was able to get 11 rounds. My legs are tired!
I am going to go and workout tomorrow to start the 3 on 1 off routine. I get to workout with Nichole and that will be fun. I think we are going to be doing some back squats. We shall see.
I came up early to attend a level one cert for Crossfit. I was interested to see how much more I would learn at the Cert. There was a lot that I had already learned through the work that I have been doing at Coronado but there was some other stuff that was really interesting. I don't really know a lot about programming or parts of the nutrition concepts but these were covered and I got a lot from them. Plus I was able to talk to a lot of other people and ask them a bunch of questions. Nadia was there and my goodness that chick is strong. Something to strive for that's for sure. So I think above all the thing about attending the cert is that I get excited about Crossfit, the programming, the workouts, the people and everything about it. Plus it also gets me excited to go back to the gym that I workout at and do these crazy workouts with all of my friends. The people that I workout with and sweat with and push the boundaries with are people that have become a real piece of my life and I miss them.
One of the major highlights that I am going to work on is the butterfly kip. I was able to do a few at the gym and I think that I like these a lot more then regular kipping. Just the fact that I was able to do a few was exciting and I can't wait to get back to the gym and practice more. This is where I want to go with pull-ups. If butterfly's are fast and more efficient why spend the time learning kipping. I was able to get the rhythm on a few but was not able to get above the bar. So I like these and am going to continue to work on them.
So back to the WODS
Thursday: Helen 3 rounds 400m run, 21 kettlebell swings and 12 pull-ups. Time 12:31
So this was a minute and a half slower then my last time. Here are my thoughts on that. Last time I did helen it was a Monday. So I was fully rested from the weekend. Where as this time I did it on Thursday. My fourth workout of the week. I also think that my pull-up times were slower this go around. So something to think about.
I am going to start to do a 3 on 1 off routine as much as possible for the next month or so to see how I feel. This was something that was talked about at the Cert and I see the logic. So I am going to apply it to my life for a bit and see how it goes.
Friday - rest day for travel
Saturday: FRAN yup that's right. They had us do Fran at the Cert. My time 8:11. Not bad. The fastest prescribed girl time was 7:24. So about 40 seconds slower. I went 21 straight thruster, 8 then 7 thrusters and then 5 and 4. The pull-ups are still slowing me down. I hate them and this just made it very clear that I need to work on these more and more.
Sunday: I am tired and I can feel my legs. But a workout was needed to be done. It was AMRAP of 7 med ball cleans, 7 burpees. I was able to get 11 rounds. My legs are tired!
I am going to go and workout tomorrow to start the 3 on 1 off routine. I get to workout with Nichole and that will be fun. I think we are going to be doing some back squats. We shall see.
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