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I did Fran today for the very first time! :kicking0: That was fun! I went light - 45# - on thrusters but tried to keep them unbroken. The trainer said she'd never heard me breath so heavy. :rofl: My pullups still suck (excuse my French), but they are getting better too. Next time I will definitely try a little heavier for the thrusters.

The guys in class went heavier (so few of us there at 6 AM), so while they were finishing up, I did some core work.

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[B]11_10_09[/B]
Warmup - Row 500, usual

[B]WOD
"Tabata Something Else"[/B]

20 seconds of work, 10 seconds of rest, for 8 rounds each of:

pull-ups
push-ups
sit-ups
squats
33/335 [I]Crappy numbers, first time rx, last may #s were about the same but I was doing ring pullups and some knee pushups. Pullups were hard.[/I]


[B]11_10_09[/B]
Warmup - Row 500, usual, pushups, squats, GHD situps & exts

[B]WOD
"D.T"[/B]

5 rounds for time of:

12 deadlifts - 155# (95#)
9 hang power cleans
6 push jerks
16:08 Rx (Ladies 95#)


Nice job [B]Diane D[/B] you excel at the kind of workouts Im awful at!:super:
[B]Diane M[/B] wtg, your first Fran!!
Thank you [B]John B & Beck.[/B]
Nice work everyone!

[B]John SR[/B] Big time WOD anxiety - Friday, my first Filthy 50!!:)
[B]THANKS TO ALL OUR VETERANS!!! :thanx:[/B]

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PS [B]terry[/B] - of course we knew that was a typo before you posted it...haha!!

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Deb B thanks for the avatar. Did "Cindy" today and reminded myself to anchor a small stability ball to do form checks on the squat depth.

Did 20 rounds plus 5 Pull up. This is one more round than the last time. Used a check sheet for hash marks. The time broke down like this: 1st 10 rounds in 8:48, next five at 14:11. and last five in 20:05. I checked the stop watch after the five pull ups.

Taking a break from lifting heavy weights may just be leaving me more energized for the metcons.

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CFC Wu

Wod K B @ 35#
4 Tgu Right Arm
21 Sp Right Arm
4 Tgu Left Arm
21 Sp Left Arm
8 Tgu R A
15 Sp R A
8 Tgu L A
15 Sp L A
16 Tgu R A
9 Sp R A
16 Tgu L R
9 Sp L R
26:24

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Power Cleans, 2-2-1-1-1 135, 185, 195f, 185, 185f Not so good

3 Rounds Timed
10 hang power cleans 115#
10 Front Squats 115#
10 Knee to elbows

Rx was 135# did mine at 115# in 19:30. Was at Globo gym,not box. Didn't like not being able to bail on the power cleans.

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11/11/09

Row 2500m - 9:56.4
Indian Club drills

WOD
For time:
10-9-8-7-6-5-4-3-2-1 Reps
Hang Power Clean 135#
Push Press 135#
KB Swing 2 pood (70.4#)

As Rxed
29:09

Man, that stuff gets heavy fast !

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John W: Strong work! :notworth:

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sorry for so many posts (can't find that edit button!)
[B]John W[/B] that IS strong work.
[B]Dave[/B] your PR on Cindy is [B]27 rounds[/B]?? Wow! and [B]Pat[/B] did 20 rounds Terry did 18. :highfive:How do you guys go so FAST??? Im like, the s-l-o-w-e-s-t one at my gym.
[B]Jeff[/B] RE SB - is there some percentage of 1RM or something you work from? When fives, triples, singles come up at our gym, I just try to use a weight where I'll get some reps but fail at the end.

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[QUOTE=Deb Borbone;694822]
[B]Jeff[/B] RE SB - is there some percentage of 1RM or something you work from? When fives, triples, singles come up at our gym, I just try to use a weight where I'll get some reps but fail at the end.[/QUOTE]

Deb, My 1RM keeps improving so I do the same, pick a progression in which I plan to fail at the end, although I do eyeball it in a way. Some on the board think the if you are still in a linear progression at CF than you are not "intermediate" enough to undertake CFSB. BS. I've been CF'ing for about a year, I got the moves down and I'm constantly improving my technique on the Oly's. Besides, CFSB is a good recipe to work from and I like the strength work combined with Metcons.

Jeff