110105 “Fran”

Warm up= arm swings/rotations, knee highs, dislocates, 5 abmat butterfly situps unanchored with arms on floor, 10 abmat situps with arms across chest, 15 abmat back extentions, burgener skill transfers, samson stretch. fran mwod stretches
Thrusters @ 8kg x 5, 14kg x 3, blue band assist pull ups x 3

WEDNESDAY 110105
“Fran”
Three rounds, 21-15- and 9 reps, for time of:
35 pound / 16kg Thruster (broken as required)
Pull-ups - blue band pin 5 (broken as req, a few jumps in the last few reps of round 2 and 3)

Done in 11.14 mins
(4.30, 4.25, adrenaline fuelled 2.17)

Not the time I was hoping for but a PR none the less.
Compared to Jan 12th 2010 the full 21-15- and 9 reps @ 14kg / 30lb and same blue band assist pull ups in 11.00 mins it's about the same time but more weight and considering how many wods I've missed and how much conditioning I lost due to foot injury in 2010 - it's like I'm back to where I was so that's a positive although I would have like to have done it faster!
Compared to Oct 2nd 2010 Heavy Fran at scaled 15-12-9 reps @ 16kg / 35lb and same blue band assist pull ups in 12.06 mins I would say the full reps in a 52 secs less time is a reasonable PR?

It was mainly cardio that slowed me down - having to put the bar down to get oxygen is very frustrating but my muscular endurance needs to be improved this year too. My muscles are clearly not used to doing that many reps that quick!

C/O only stretching and foam rolling

For next time I think if I drop the weight and keep doing the full reps to work on endurance and speed then increase the weight? does that sound like a good plan?