Max Thruster, Fran

Max Thruster
1 rep max

7kg x 4, 12kg x 3,
14.5kg, 17kg, 20kg / 44lb = New PR
Wrists strapped to protect left wrist

Fran
21-15-9 scaled to 12-9-6
95lb Thrusters - scaled to 12kg / 26lb - broken only with a few breaths didn’t (also had wrists strapped to protect left wrist)
Pull-ups - scaled to beginner rows bar at chest height position 12 - unbroken (made a real changed to assisted chins)

Done in 4.32 mins - Wahoo PR by nearly a min as 5.29mins last time. Really thrilled with that increase in performance at same reps and weight.

Brandx 2012-12-08 Max Thruster, Fran

Brandx 2012-12-08

Max Thruster
1 rep max
Never done 1RM thruster before but max thrusted in a wod was 16kg so how we go.

7kg x 5, 12kg x 2,
14.5kg, 17kg, 19kg / 41lb = New PR
Wrists strapped to protect left wrist

Fran
21-15-9 scaled to 12-9-6
95lb Thrusters - scaled to 12kg / 26lb - broken only with breathing didn’t put the bar down (also had wrists strapped to protect left wrist)
Pull-ups - scaled to beginner rows bar at chest height position 12 - unbroken (made a real changed to assisted chins)

Done in 5.29mins
Splits 2.07, 2.02, 1.19

Brandx Ramona 2012-08-21 Fran

Brandx Ramona via strength Diary 2012-08-21

Fran
21-15-9 - self scaled to 12-9-6
Thrusters - scaled to 12kg / 26lb
Pullups - scaled to PU Rev. assisted

Done in 7.17mins

Thrusters were unbroken with a few breaths here and there.
Pull ups - i started with PU rev assisted 12 (5-4-3), 9 (3-2) then knew i was taking too long so changed to beginner ring rows (feet under rings) (3), 6 (3-3)

I wasn’t going to asisted pull ups since GD said no in wods but I wanted to compare to my last Fran…
August 2011 - Metcon - “Fran” scaled
12-9-6
Thrusters 12kg / 26lb
Pull up - PU rev assist

Rediculously slow 10.08 - I didn’t want to push too hard as not great eating last 24 hours and lacking sleep but still soooo much sucking wind it was untrue and the pull ups were a slog. Just shows how much conditioning I have lost over the last 2.5 weeks grrr

But I realised when my arms were really struggling that to wait it out till my arms recovered and the set up of getting into the foot loop each time was just eating into the time and although GD has never actually shouted at me as I’ve never met him in person - I could hear him telling me to stop being stupid and so I changed to ring rows. Which if I’m honest were nearly as hard but I saved the set up time each break. So I will try same assisted ring rows next time and see how I go. Was pleased with thrusters though - I had my wrists strapped so not to aggravate anything and they went well better than I remember doing any thrusters in Fran before.

Physio visit, Back Squat, Push ups, Ring rows, Fran

Well guys I went to see a physio yesterday about the rubbing noise/feeling in my knee and to see if he could help with my rack position and check my upper back for tightness....and apparantly I have External Tibial Torsion! Which he tell me is structural and I should wear Orthontics for with extra arch support to help with the knee tracking / alignment. This has been the reason for ITB's being so tight and have triggers in them.

Finally an explanation as to why I have never been a runner lol!
Also he checked by back and was pretty amazing how far I can't twist round and said my upper back was "solid"!!! So he has given me a twisting excercise to do and I'll see him again next week for some treatment on it!


Warm up:- Spealler, 10 situps, 10 b/e, 3 hollow body practice, 10 wall balls, 5 kick up attempts

Back Squat
10 @ 10kg / 22lb
6 @ 18kg / 40lb
3 @ 25kg / 55lb

Push ups
8 @ Pin 5
4 @ Pin 3
3 @ Pu Bars on 8" box - last rep was slow but form was pretty good

Beginner ring rows - "infront of center
5 @ 2"
4 @ 4" last rep was tough and form deteriorating
3 @ 6" 5" - tough last rep - redo next time

Metcon - "Fran" scaled
12-9-6
Thrusters 12kg / 26lb
Pull up - PU rev assist

Rediculously slow 10.08 - I didn't want to push too hard as not great eating last 24 hours and lacking sleep but still soooo much sucking wind it was untrue and the pull ups were a slog. Just shows how much conditioning I have lost over the last 2.5 weeks grrr

Strecth, foam roller and push up from floor again yay!

Deadlift, Abs and Fran

Warm up:- spealler, 5 wallballs, 10 abmat unachored situps, 10 abmat b/e’s,  Bar hold Squats 3 @ pin 8, 2 @ pin 9, 3 @ pin 10, DL's 3 @ 7kg

Deadlift

5 @ 15kg / 33lb
3 @ 25kg / 55lb
3 @ 40kg / 88lb
3 @ 50kg / 110lb
3 @ 60kg / 132lb

Abs Decline Sit ups 5-5-5

30 secs hang

Pre metcon warm up:- red band dislocates, thrusters 3 @ 7kg, 3 @ 14kg and realised no way I was gonna get 21 of them so went to 12kg instead. Pull ups 2 chin, 2 pulls all blue band

Metcon - Fran
21-15-9
Thrusters @ 12kg / 26lb
Pull ups - blue band - mostly with wide feet (alternated grip every 3 reps)

Done in 9.17 mins

My wrist was complaining a little after the first 15 reps but I carried on. I haven't done Fran since Jan 11 with 16kg / 35lb thrusters in 11.14 so not too bad considering?
And actually forgot aout my wrist till it started aching - probably should have quit but well I didn't - I've started so I'll finish and all that lol.

c/o Negative full push up (felt more controlled than previously), stretch, flexibility and foam roller 

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?

100913 Heavy fran

Monday, September 13th, 2010 - Thrusters, weighted pull-ups aka “Heavy Fran” and “Fat Fran”

Puppy/cup
Three rounds, 15-12-and 9 reps, for time of:
35-45# Thrusters - I did 35lb / 16kg
Pull ups or beginner pull ups - I did strict assisted blue band

Done in 12.06 OMG!!!
Splits 4.29, 4.17, 3.19
The thursters were tough especially on my wrists!!! Broken into (5,5,3,2), (5,4,3), (5,4). And also tweeking my back I think - poor form during the last few reps tut tut I know - no excused for it other than I wanted to get it done!
Pull ups were broken up also with the first 5 of each round 1 foot on the band, then went to 2 feet on the band about 5 " apart.


No cash in/out due to short on time today! but at least I got a wod in hoorah

100910 Fran

kstar mob - adductors and coush stretch and upper thorasic mobility.

100910 Fran

15-12-9

Thrusters @ 12kg /  26lb
Strict pull ups blue band assist (first with feet together, 2nd and 3rd with feet about 6" apart, + 1 foot jump assist for the later reps)

Done in 7.13 mins
(2.27, 2.40, 2.05)

I wasn't sure how this was going to go - but it went ok, slower than I would have liked, better than it could of done though!

Definitely showed me how much fitness I've lost during the 11 weeks since I first did my foot!! I've lost cardio fitness from the lack of being able to do much (way too much time spent sucking in oxygen) and lost strength and muscle endurance  when you compare this to my last 2 fran attemps of

May 25th 9 sets of 5 each exercise @ 14kg / 30lb weight and same blue band assist pull ups in 9.49mins
Jan 12th the full 21-15- and 9 reps @ 14kg / 30lb and same blue band assist pull ups in 11.00 mins

Although chins today probably not clever after 3RM u/h pulldowns yesterday !!!

100525 "Fran"

Warm up:- a few arm swings, over-n-unders, lat and front raises, band dislocates with ohs x 5, 10 abmat situps, 10 abmat back extenstions, 10 push ups against pin 5 (straight thru pretty easy so go pin4 from now on), 3 blue band assist chin ups

“Fran”
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Last time Fran came up we recommended going as close to RX’d as possible.  This time we want you to move fast.

I scaled to one of the recommend variations of 9 sets of 5 each exercise but kept the same 14kg / 30lb weight and same blue band assist pull ups the same as last time to see if there was a difference.

Done in 9.49 mins NEW PR compared to 11 mins 100112

I did all chin up today with a little jump assist for reps 3-5 in the later rounds
It actually felt slow and the weight felt heavy to my surprise but PR by 1.11 secs isn’t too bad is it?

Cash out:- Bench press 7kg x 3, 12kg x 3 3RM 17kg - 22kg -22kg again width wider grip - 27kg - 30kg / 66lb PR by 2kg / 4lb
wasn’t at my limit but after Fran wasn’t going to stupidly push and was pleased with progress as I need to get my push ups back.

NB synergy sachet taken PWO again

Saturday 100109 Fran

Warm up= arm swings/rotations, knee highs and side to side lunges with overhead press, 10 abmat situps with arms cross chest feet unachored butterfly, 10 abmat back extensions, 10 dislocates, 10 air squats. Thrusters with dowel x 3, with 10kg x 3, 3 blue band assisted pull ups

Saturday 100109
“Fran”
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster - scaled to 14kg / 30lb
Pull-ups - blue band assisted

Done in 11.00 mins
Splits were 4.15,4.09,2.35

Well I did it, my wrists were really complaining throughout after last 2 days and boy I needed more oxygen phew!! I completed the rx'd reps with reduced weight so I'm pleased :-) a pr of sorts lol.

This is my 3rd Fran but the first 2 were with pulldowns as sub so this is my first with pull ups even tho they were assisted so overall great progress I think.

Cash out:- tried decline situps on 45 degree decline bench - I did 10 without too much trouble much to my surprise. I remember trying one about 12 months ago and decided it was a no-go not again! How times change - thanks to Crossfit and Brand X.

Warm up= 8 abmat situps, 8 abmat back extensions, 8 o/h (dowel) air squats, 1 burgener type lunge/hip flexor, arms push up stretch each side, 8 push ups at upper thigh high bar, 4 u/h pulldown @ 20kg, 4 o/h pulldown @ 20kg

“Fran”
Puppies: scaled further

12-9-6
thruster 27lb / 12kg
15-12-9
Pull ups - subbed o/h pulldowns @ 22kg

Done in 6.52mins
Not great as I did same reps but with 10kg thrusters and u/h pulldowns at 20kg and it only took me 5.50mins!

The thrusters were tougher than I thought they'd be for only 2kg increase and the o/h pulldowns almost killed me - I did o/h as I wanted to mix up my grips but I guess it wasn't my best choice. I did it this morning about an hour after breakfast ie much earlier than normal - normal around 5pm - and my energy levels were pretty low compared to normal all in all quite dissapointed.

I was reading about chinup/pullups in other threads and thought mixing it up might be best but maybe I should stick with chin up/uh as it's my goal and it feels more confortable to me till I have achieved my goal then try o/h???? or becuase for long time I have been favouring u/h - I should work with o/h until I get it to equal the strength of u/h and then mix it up ooohhhh I used to be indecisive but now I just can't make up my mind grrrrrrr

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.