CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > Community > Testimonials
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Testimonials CrossFit's successes / your achievements

Reply
 
Thread Tools
Old 06-27-2007, 12:15 AM   #1
Adam Stanecki
Affiliate Adam Stanecki is offline
 
Adam Stanecki's Avatar
 
Profile:
Join Date: Jul 2006
Location: Melbourne  Victoria
Posts: 192
Before I started CrossFit training I didn't even know what a thruster was!
The first time I tried Fran - scaled to 35kg - I almost died and it took me about 25 minutes.
Kipping pull-ups were alien too. :o)

Two days ago I completed Fran as rx'd in 7:13.
Admittedly I didn't perform the prettiest thrusters and felt like I was dying but
I was very happy with my performance.

My next goal is to hit a sub 5 minute time.

Has anyone else measured their improvement with Fran or any other benchmark WOD?

Cheers, Adam.
  Reply With Quote
Old 06-29-2007, 07:20 PM   #2
David Sailor
Member David Sailor is offline
 
David Sailor's Avatar
 
Profile:
Join Date: Feb 2006
Location: Londonderry  NH
Posts: 533
Adam,

Nice job, that's a great improvement. I think all of the benchmark WOD's are good overall measurements. If you need to narrow it down, Fran, Michael and Diane cover the scope but there are plenty more to base yourself on. David.
  Reply With Quote
Old 06-30-2007, 02:12 PM   #3
James Falkner
Member James Falkner is offline
 
James Falkner's Avatar
 
Profile:
Join Date: Apr 2005
Location: Orlando  FL
Posts: 608
Two years after a 25 min. fran I am now down to 4:30! I'm going for sub-4 next time. I can't believe that some people do this close to 2 mins.

It's a great way to introduce a young CFer (say, after several months) to the pain that is Fran.

  Reply With Quote
Old 07-02-2007, 07:03 PM   #4
Skylar Cook
Member Skylar Cook is offline
 
Skylar Cook's Avatar
 
Profile:
Join Date: Jan 2007
Location: Jupiter  FL
Posts: 839
Yes, but the real killer was last week AFTER Fran- FS max day, 5k, then that beast of a WOD (45 lb thrusters and PUs)... I had to take 3 days off to recover before I could Murph it.
  Reply With Quote
Old 07-02-2007, 07:56 PM   #5
David Sailor
Member David Sailor is offline
 
David Sailor's Avatar
 
Profile:
Join Date: Feb 2006
Location: Londonderry  NH
Posts: 533
Skylar,

Thank you for posting that. I did Fran and the front squats on Monday since I was gone over the weekend. Ran the 5k Tuesday outdoors in 95 degree heat, the thruster/pullups on Wednesday and Murph (with a vest) on Thursday. I was pretty useless on Friday, played soccer half heartedly for an hour and that was it. David.
  Reply With Quote
Old 07-03-2007, 12:24 AM   #6
Laura Rucker
Member Laura Rucker is offline
 
Profile:
Join Date: Sep 2004
Location: San Diego  CA
Posts: 845
Adam, I am 41 and I did my first Fran about 3 years ago. I think it was close to 24 minutes. With subs for pullups because I couldn't do them.

Recently, I logged a 7:33 with kipping pull ups and 65# bar - weight adjusted for women.

I have been doing some heavy thruster /Fran variations to help with getting my Fran time down. I have a goal to complete Fran using the 95# thrusters some time this year. Hopefully in under 15 minutes. My BW is just under 150.

So Great job. Keep up the work. If you are already completing in around 7 minutes, the 5 minute finish is just around the corner!
  Reply With Quote
Old 07-03-2007, 04:09 AM   #7
Andrew Cattermole
Affiliate Andrew Cattermole is offline
 
Profile:
Join Date: Aug 2003
Location: Sydney  NSW
Posts: 418
Keep it up Adam
Just hit the WODs and maybe add thrusters in your warm up and skill sessions for form and reps(eg: after warm up do 40kg for 30 fluid reps when fresh)

Apply a bit of strategy to next Fran set realistic numbers and rest periods and blast from he start.
  Reply With Quote
Old 07-03-2007, 06:38 AM   #8
James Falkner
Member James Falkner is offline
 
James Falkner's Avatar
 
Profile:
Join Date: Apr 2005
Location: Orlando  FL
Posts: 608
Skylar,

Murph just scares me. And I am coming from a running background! I think it's the sheer number of reps that frightens me (100/200/300). I guess I'll have to tackle this at some point.
  Reply With Quote
Old 07-03-2007, 08:02 AM   #9
Skylar Cook
Member Skylar Cook is offline
 
Skylar Cook's Avatar
 
Profile:
Join Date: Jan 2007
Location: Jupiter  FL
Posts: 839
Yeah, it's like a pumped up Angie mixed with my greatest fear... running. :rip:

Thrusters are definitely my weak point, too. I'll plow through the pullups in seconds (definite strong point for me- climbing background :biggrin:) but those thrusters get nasty near the end. My most recent was 7:30, my first as Rx'd (before I think I did it with 45#)... but I spent a good 4 minutes of that holding onto a racked bar for dear life. I think I'm going to add a few sets into my warm up. Good suggestion.
  Reply With Quote
Old 07-03-2007, 07:52 PM   #10
James Falkner
Member James Falkner is offline
 
James Falkner's Avatar
 
Profile:
Join Date: Apr 2005
Location: Orlando  FL
Posts: 608
100 pullups is not the end of the world for me, but 200 pushups.. thats a lot.
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Godd all around improvements! Benjamin W Herbert Testimonials 0 06-26-2007 10:57 PM
C2 - San Fran - $300 Richard Bird Equipment 3 04-22-2007 07:03 AM
Cindy improvements?? Chris Frost Workout of the Day 4 04-21-2007 01:04 PM
Suggestion for Routine Improvements Chris Hogg Workout of the Day 5 11-30-2006 07:31 PM
Improvements in Running While Not Running Mike Yukish Testimonials 6 10-27-2004 10:38 AM


All times are GMT -7. The time now is 06:58 AM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.