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Tag Archives: Fran

7/22/14
Week 6 – day 1 = done

7/23/14
Week 6 – day 2 = done
* skipped box jumps for time

7/24/14
Week 6 – day 4 = done

7/25/14
Week 6 – day 5 ~ partial — rotator cuffs were bothering me, took it easy on the E2MOM

7/27/14
Week 6 – day 6 ~ partial – only DL

7/28/14
Week 7 – day 1 = done
* thrusters: 135x 15, 155x 10, 165×8… up weight to 165#
* bench was full, subbed high rep pushups (~35-40 approx)

7/29/14
Week 7 – day 2 = done
* squats all done at 10# less. Last 3 sets = 265#x2
* Modified “Fran” (done at end of WOD) 15-12-9 (thrusters 95# / C2B pullups)
= 3:57 — L-O-N-G (~10-15s) walk between barbell and bar

7/31/14
Week 7 – day 4 = done

8/2/14
Week 7 – day 5/6 mashup = done

8/4/14
Week 8 – day 1 = done

8/5/14
Week 8 – day 2 = done

8/6/14
week 8 day 1=done

B- muscle clean (185 – 205#) x 10, 8, 6
C- Push jerk (185#) x 12, 9, 8
D- 1.Floor press negatives (215) x 6
2. Bent over rows (185#) x 6

8/7/14
Week 8 – day 2 = done

8/8/14
A- gymnastics etc
B- squat @ 2-3 min
5/3/1 – 75%, 80%, 85%
5/3/1 – 80%, 85%, 90%
C- EMOM (8 rounds = 24 min)
1. Squat clean 225# x 2
2. C2B x 10
3. GHD x 10
* only 8 rounds — rotator cuffs sore

8/10/14
* AWAY workout
30 squat cleans for time (135#) = 2:15
rest 5, then
21-15-9
– KBS, burpees
= 4:40
rest 5, then
row 500 m =~ 1:50

8/12/14
Week 9 – day 2 = done
“Annie” = 5:35
* I suck at sit ups

8/14/14
Week 9 – day 4 = done

8/15/14
Week 9 – day 5 = done (?)


8/25/14
Week 11 — testing week – day 1 = done
Squat = 385# (ties PR) (boo)
Weighted pull up = BW + 90#; BW + 100# = fail (PR)

8/25/14
Week 11 — testing week – day 2 = done

8/27/14
Week 11 — testing week – day 4 = done
DL (1RM) = 415#

8/28/14
Week 11 — testing week – day 5 = done
Snatch = 200# (PR)
C&J = 265# (ties PR)

1/9/12
-75 squats (115#)
* 4 burpees on every minute = 4:58
post: C&J work (155#)

1/10/12
DL: 225# x 5; 275# x 3,3,3,3,3
2x max HSPU (18,12)
2x max pullups (40,25)
then
“Add On”
5 C&J (135#)
10 burpees
+ 15 wallball (20#)
+ 20 walking overhead lunges (45#)
+ 25 Toes to bar = 12:51

1/11/12
1,2, …, 10, 9, … 2,1
-pullups
-burpies
* 5 air squats on the minute = 11:34
post: 75 goblet squats = 4:00

1/12/12
recovery / stretch

1/13/12
FRAN = 2:56 (PR)
post: 100 box jumps (24″)

1/15/12
2-3 hour hike in the snow

1/16/11
-Snatch work –up to 135#, 155#=F

-took 1/17-1/22 off to de-stress
-snowboarding on 1/22

1/23/11
12 min “Cindy” = 15 rounds, 5 pullups
3 min rest
3 rounds:
3 squat (225#), 12 KB swings
2 min rest between rounds

1/24/11
light rowing workout

1/25/11
3 x:
Hand stand holds / 5 OHS (95#).
-20 squat snatchs (135#) minute density = 8-9 min.
*Note: need to focus on shoulder flexibility and cardio endurance

1/27/11
DL: worked up to 315#x2,2,2
“Fran” = 4:30
*last fran was <3:30 (need to get on top of things)

1/28/11

7/26/10
(am) yoga
(pm) “Fran” = 3:15 ! PR

7/27/10
(am)row warm up
Squat: 5×225#, 3×245#, 1×275, 5×255#, 3×295(?), 1×315#
DL: 5×225#, 3×275#, 1×295#, 5×275#, 3×315#, 1×345# (PR)
(pm) “fitness” yoga — why can’t yoga just be YOGA?

7/28/10
warm up
“Hell-in” = 1200 m run
63 swings (1 pood–don’t have 1.5 pood KB)
36 pullups
run 800 m
42 swings
24 pullups
run 400m
21 swings
12 pullups = 21:44

7/29/10
rest day

7/30/10
snatch 5×7 (75#), 3×5(95#), 3-(115#)
toes to bar 3×10
GHD 3×15

5/24/10
(pm) row 3k
9-15-21 thrusters / 21-15-9 pullups = 4:30
3×3 squat (225#)

5/25/10
(am) press 5×5 (95,95,115,115,135#)
3 rounds of 10:
SL deadlift (135#)
med ball sit up (20#)
(pm) 100 Squats
50 Burpees
75 Squats
35 Burpees
50 Squats
20 Burpees = 13:56 (I have a new watch!)

5/26/10
(pm) 15 min AMRAP
200 m run
15 KB swings (40#)
200m run
10 pullups …. 6 rounds

WOD’s Thurs and Friday, but can’t remember them

2/22/10
“Fran” = 6:38
Press (95#x5, 115#x3, 135×1)

2/23/10
DL 3×5 (225#), 1×4 (275#) – I need chalk
1,2, … , 9,10
goblet squat
Burpee

2/24/10
4×3 Clean to split jerk (135#)
1×5 Clean-jerk (155)
4 rounds:
1 min plank
30 sec side plank x2
20 BW squats
… 20 DH pull ups

2/25/10
stress relief on balls
yoga

2/26/10
Tabatas: (1 min rest between)
rowing – 50 cal total
BW squats – 18×6, 17×2 (not in that order)
Double unders – 10+
………
12 rounds (AMRAP in 11:15)
5 pullups
10 pushups
15 situps ….. Sit ups were the weak link in this WOD; more evidence that I need to work on my core more

2/28/10
Technique work – cleans
F. Squat 135#x5, 155#x5, 175#x3, 185#x3, 205#x2, 225#x1

12/21/09
AMRAP = 10 (at 10k” and i’m sick)
12 goblet squats (40#)
9 pullups
6 burpies
… 5×5 DL @225#

12/22/09
yoga
8,7,…,2,1 (sots press, dips) + 3×10 dips
3×5 OH press (95#)
some pushups

12/25/09
“12 days of Xmas”
Deadlift-2×5 @225
OHS – 2×10 @45
Thruster – DB -2×8@80
Mountain Climbers -50
Pull-ups- 20 (PR), 5
Push-ups – 31,25
Double Unders -2×25
Box Jumps – 2×20
KB Swings -2×15 (40#)
OH Plate Lunges 2x5e (45#)
Burpee (10)
Back Squat – Nixxed — snowboarded for 5 hrs

12/26/09
yoga
100 pushups
row 3 min

12/27/09
“Fran” …. 7:35 (slow from smoking hooka on 12/25, sick, and at 10k”)

11/2/09
21,15,9 DL @185#
5×5 push-jerk
core work, yoga

11/3/09
stretching
1000 m row warm up
Fran… 6:15 (definitely slower than past times)
15 min eliptical
40 min boxing

11/4/08
20 min AMRAP (25 rounds)
35x jump rope
10 pushups
25 boxing jab/cross on heavy bag “patty cake”

11/6/08
run 5 mi w/ 3 rounds: 50 sit ups, 50 back ext
50 pullups
50 dips

11/8/09
played some basketball–quick note: I suck at basketball