Today I did....

Sunday 091011
“Fran”
Three rounds, 15-12-9 thruster 95/65# 21-15-9 Pull ups
Puppies:
Use appropriate weight
sub Beginner Pull ups, Assisted Pull ups or Ring Rows as necessary

So I scaled this a bit more to see how I got on as its my first "Fran" and wanted to keep it short and aim at target of the 3-5 mins.
I did 12-9-6 Thruster @ 10kg / 22lbs 15-12-9 U/H Pulldown on my knees @ 20kg / 44lbs.

I started off really well during my set of 12 pulldowns for some reasons started to think that I got loads more to do ie another 12-9-6,15-12-9 & 12-9-6,15-12-6 and thought I'm never going to have enough puff so I started to slow a little and have a breather starting to pace myself - during the 6 thrusters I glanced at the time and it dawned on my that this was the 3rd round and I was nearly done DOH!!! so I then finished up and stopped the timer at 5.50mins Phew! I had a moment of madness thinking for some reason! Should def. be able to do it faster next time.

After a fews mins I thought I still had some left in me and as I'm playing catch up from having 2 days off (tuesday spent 6 hours walking round town, wednesday recovery day) so I followed with "Elizabeth"

Monday, October 12, 2009
“Elizabeth”
Buttercups:
15-12-9
Dumbbell cleans - BB Hang Power Cleans @ 10kg / 22lbs
Bench Dips
Done in 4.35 Mins

I did Barbell Hang Power Cleans instead of DB cleans as I wanted to get my rack position / power clean technique better - it's beginning to be a more automatic and faster movement and I'm hitting my delts more now so my wrist are getting more flexible just need to shrug it more but I think that will come as I up the weight.

I'm really enjoying my crossfitting brandx and its scaling - short but intense and they are not wiping me out like some workouts have done. I know I'm using low weights at the moment but I want to get used to the movements, techniques and the cardio side up to scratch and then I'll start upping the weights.