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-   -   Corey Franklins training to be more gooder (https://board.crossfit.com/showthread.php?t=52884)

Corey Franklin 11-11-2009 01:50 PM

Corey Franklins training to be more gooder
 
Yes Gooder is a word:) as its in between good and better.


Greeting all,
I have been tracking my results in so many places that today is the day to move to the main site.
I completed my first WOD on the Brand X site on June 24th and joined the Local Grand Rapids CrossFit Affiliate a month or so later.

Alittle back ground history:
I am 34 and a reforming over weight guy, when I hit 30 I decided enough is enough and since that time have gone from about 290 pounds down to 194.

I train leadership and sales people for a communications company thats foot print spans across the country so I have a chance to drop into affilaites around the states and so far have hit two with the intentions of visiting a few more this year.

Corey

Corey Franklin 11-11-2009 01:54 PM

Re: Corey Franklins training to be more gooder
 
Last nights WOD
5 rounds for time:
- 10 barbell front squats: 65#
- 400 meter run

17:28


also spent 45 mintues after WOD working on Kipping and then OLY lifting
I am feeling much more comfortable with the bar and proper form

Corey

Corey Franklin 11-11-2009 07:09 PM

Re: Corey Franklins training to be more gooder
 
Tonights

5 rounds for time
12 back squats 95#
400 meter medicine ball over head runs 20#

48:00

kicked my butt tonight

Corey

Corey Franklin 11-12-2009 07:51 PM

Re: Corey Franklins training to be more gooder
 
11/12/09
As many rounds as possible in 20 minutes:
- 12 Muay Thai knee-to-elbows
- 16 dumbell snatches 20#

6 rounds

Corey

Corey Franklin 11-14-2009 05:34 AM

Re: Corey Franklins training to be more gooder
 
1 round for time:
- 500 meter row
- jump rope: 1000 jumps

13:44

Corey

Corey Franklin 11-16-2009 06:29 PM

Re: Corey Franklins training to be more gooder
 
11/16/09
5 sets, 5 reps, 3-5 min rest:
- deadlift

185 135 135 155 155

worked on muscle ups for awhile after the WOD getting much closer after working on kipping this last month.

Corey

Corey Franklin 11-17-2009 07:55 PM

Re: Corey Franklins training to be more gooder
 
30 minutes of calisthetics run by trainer

Then Fran

10:38


This was my first time doing Fran and I struggled with the pull ups after 18. so they eventually turned into jumping pull-ups mid way through the 15 set
Corey

Corey Franklin 11-23-2009 07:24 PM

Re: Corey Franklins training to be more gooder
 
Warm up 3 rounds of Cindy
Then
- run 400 meters
- rest 2 minutes
- run 400 meters
- rest 3 minutes
- run 400 meters
- rest 4 minutes
- run 400 meters
- rest 5 minutes
- run 400 meters
- rest 6 minutes
- run 400 meters

10:50

Corey

Corey Franklin 11-24-2009 06:36 PM

Re: Corey Franklins training to be more gooder
 
“Diane”
21-15-9, for time:
- deadlift: 155#
- handstand pushups touching head to basketball
19:38

Corey

Corey Franklin 11-29-2009 07:29 AM

Re: Corey Franklins training to be more gooder
 
11/28/09
dropped into Rogue Toledo today and loved it!
John and Crew are great and a really nice box.

Warm up:
25 squats
25 push ups
25 kb swings

skills:
power cleans
5x3

WOD: Annie
50 double unders
50 sit ups
40
40
30
30
20
20
10
10
16:08

then worked on agility ladders

Corey Franklin 11-30-2009 02:16 PM

Re: Corey Franklins training to be more gooder
 
traveling workout today from home before heading to airport
4 rounds for time
200 jump ropes
10 pullups
11 thrusters

17:05

Corey

Corey Franklin 12-02-2009 12:11 PM

Re: Corey Franklins training to be more gooder
 
travel wod

5 rounds for time
200 jump ropes
12 situps
5 pushups

14:39

Corey

Corey Franklin 12-03-2009 08:09 PM

Re: Corey Franklins training to be more gooder
 
100 rounds for time:
- 1 medicine ball clean 20#
- Throw medicine ball over pullup bar
- 1 22″ box jump
- 1 strict pullup

as rxed
35:11
If you would have told me six months ago I would be able to do 100 pullups I would have told you that you where nuts!:)
freakin awesome workout!!!!

Corey

Corey Franklin 12-07-2009 07:27 PM

Re: Corey Franklins training to be more gooder
 
12/7/09
Practice handstands
In between handstands…
- 6 Muay Thai elbow-to-knees
- 15 supermans

4 rounds
warm up then

Fran
65 lbs
18:58

I feel good about my progress, I have only done this workout once before around a month and a half ago and did it with a empty bar and jumping pullups
so jumped 20 lbs and did unassisted kipping pullups

:)
Corey

Corey Franklin 12-08-2009 06:01 PM

Re: Corey Franklins training to be more gooder
 
12/8/09
As many rounds as possible in 25 minutes:
- 12 thrusters: 75#
- jump rope: 250 jumps

5rounds + 12 thrusters

Corey

Corey Franklin 12-09-2009 07:16 PM

Re: Corey Franklins training to be more gooder
 
12/9/09
4 rounds for time:
- 20 20″ box jumps
- 20 pushups
- 20 barbell rows 95lbs
- 75 KB swings: guys 55# 2 rounds then dropped to 40 for 2

48:42

Corey

Corey Franklin 12-11-2009 06:23 PM

Re: Corey Franklins training to be more gooder
 
2000 meter row

7:29

Corey

Corey Franklin 12-15-2009 05:19 PM

Re: Corey Franklins training to be more gooder
 
Hotel Travel WOD
6 rounds for time
200 jump ropes
12 situps
12 pushups

23:33

Corey

Corey Franklin 12-16-2009 07:54 PM

Re: Corey Franklins training to be more gooder
 
5 rounds for time
hotel room workout
6 get-ups
6 pushups
6 sit ups

13:34

Corey

Corey Franklin 12-18-2009 09:34 AM

Re: Corey Franklins training to be more gooder
 
12/17/09
5 rounds for time hotel WOD
200 jumps ropes
5 burpees
8 situps

18:49

Corey

Corey Franklin 12-21-2009 06:10 AM

Re: Corey Franklins training to be more gooder
 
12/20/09

5.25 mile trail run in the snow and ice
55 minutes

my knees are hurting today, due to ice and comstantly rolling my ankle and knees ouch.


Corey

Corey Franklin 12-21-2009 06:28 PM

Re: Corey Franklins training to be more gooder
 
1 round for time
- row 1000 meters
- farmer’s carry: 3 laps around gym – x2 45# plates,
- jump rope: 500 jumps
- farmer’s carry
- 100 air squats
- farmer’s carry
- 50 2-legged leg lifts
rxed
row 3:31
total 25:27

Corey

Corey Franklin 12-22-2009 06:44 PM

Re: Corey Franklins training to be more gooder
 
Josh”
For time:
- 21 55# overhead squats
- 42 pullups
- 15 55# overhead squats
- 30 pullups
- 9 55# overhead squats
- 18 pullups

24:34

Corey

Corey Franklin 12-24-2009 05:50 AM

Re: Corey Franklins training to be more gooder
 
5 rounds for time:
- jump rope: 200 jumps
- 8 knee-to-elbows
- 12 deadlifts: guys 135#
23:50

Corey

Corey Franklin 12-29-2009 07:24 PM

Re: Corey Franklins training to be more gooder
 
“Karen”
For time:
- 150 wallballs
20#

10:10

Corey

Corey Franklin 12-30-2009 08:16 PM

Re: Corey Franklins training to be more gooder
 
5 rounds for time:
- 15 2 legged leg lifts
- 25 supermans
- 15 cleans: guys 65
- jump rope: 200 jumps

44:57

Corey

Corey Franklin 01-04-2010 03:21 PM

Re: Corey Franklins training to be more gooder
 
forgot to post Fridays

New years day Sargent preston run 10k in the snow
57:11

Corey Franklin 01-04-2010 07:38 PM

Re: Corey Franklins training to be more gooder
 
1/4/10
Front squats
5x5 105#
worked on hand stands

500 meter row cash out
1:37.2 for the row

Corey

Corey Franklin 01-05-2010 05:58 PM

Re: Corey Franklins training to be more gooder
 
5 (reps) x 5 (sets) - barbell press 75#

60 20″ box side jumps for time
4:23

Corey

Corey Franklin 01-07-2010 10:54 AM

Re: Corey Franklins training to be more gooder
 
11/6/10
5 X 5, – 10# weighted pullups

3 rounds for time:
- 15 burpees
- jump rope: 250 jumps
8:43

Corey

Corey Franklin 01-08-2010 06:25 AM

Re: Corey Franklins training to be more gooder
 
5 sets, 5 reps, about 5 min rest:
- deadlift

135-145-165-175-185

Practice handstands

Jump rope: 500 jumps for time

3:51

Form has increased ten fold on deadlifts, when I strated in the gym I could barely do 100 lbs Because of my lack of flexibility and terrible form.
It felt great to just keep going.
Corey

Corey Franklin 01-13-2010 09:16 AM

Re: Corey Franklins training to be more gooder
 
1/13/09
ran 3.1 miles 31:02 minutes in Denver

Corey

Corey Franklin 01-20-2010 06:54 AM

Re: Corey Franklins training to be more gooder
 
1/19/10
30 minutes yoga

5 sets, 5-8 reps, 3-5 min rest:
- overhead squat
65-45-45-45-45
40 burpees for time

2:27

Corey

Corey Franklin 01-21-2010 06:13 AM

Re: Corey Franklins training to be more gooder
 
1/21/10
100 kb swings
7:06 55 pounds

Corey

Corey Franklin 01-21-2010 06:45 PM

Re: Corey Franklins training to be more gooder
 
5 sets, 1 rep, max load:
- deadlift
217-228-238-256-271

Corey

Corey Franklin 01-22-2010 06:30 PM

Re: Corey Franklins training to be more gooder
 
Practice: From renegade row position to one arm straight up (we’ll call this exercise Sammy today)

WOD: 4 rounds for time:
-30 Sammy’s (alternating hands) using 25lbs
-40 air squats
-30 supermans
-20 AbMat situps

26:33
Corey

Corey Franklin 01-26-2010 10:19 AM

Re: Corey Franklins training to be more gooder
 
ran 2 miles
then 3 rounds of
200 jump ropes
12 situps
8 push ups

Corey

Corey Franklin 02-01-2010 05:52 PM

Re: Corey Franklins training to be more gooder
 
2/1/10
WOD: “Fran”
21-15-9 reps for time
– thrusters: 65#
– pullups

10:48

Corey

Corey Franklin 02-02-2010 06:57 PM

Re: Corey Franklins training to be more gooder
 
5 sets, 6 reps (alternating hands-3 on each side), 3-5 min rest:
- suitcase deadlift
135-135-135-135-135

WOD: 1 round for time:
– 500 meter row 1:36.7
– 40 20″ box jumps

Total 4:57

Corey Franklin 02-03-2010 06:52 PM

Re: Corey Franklins training to be more gooder
 
6 sets, 3 reps, 3-5 min rest:
- barbell jerk
95-105-105-105-105
had a tough time with these tonight and was getting frustrated, then I looked back and the last time we did these I was doing 65lbs sets so thats progress.

Corey


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