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

2012-08-31 EMOM TTB, Thrusters/rope climbs

Bx 2012-08-31

EMOM: Toes-to-Bar
Pick a number to complete every minute
I did 3 KTE attempts EMOM for 10 mins

Thrusters/Rope Climbs
7:00 AMRAP
30 thrusters, 45# - s/s to 15 @ 12kg
5 rope climbs, 15’ - s/s to beginner rope climbs
Post total reps completed

Completed 40 reps = 2 rounds
At rep 10 of thrusters in round 2 my wrist started to complain so I dropped the weight to 7kg

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.

Brandx Ramona 2012-08-08 Back Squat 3x3, Jackie

Brandx Ramona via strengthdiary.com 2012-08-08

Back squat 3 x 3
10-5-5-3-3- 70-85%
10 @ 10kg
5 @ 14kg
5 @ 18kg
3 @ 22kg
3@ 25kg
3@ 28kg / 61lb = only 49% of 1RM but haven’t squat heavy for well over 12 months so looking forward to big improvements on this as I felt good, solid and strong today.

Rested 3 mins between 3’s

Jackie as AMRAP
12 mins ARAP
800m Run - subbed ellipitcal lev 2
50 thrusters @ 45lb - self scaled to 12kg / 26lb x 15 reps
30 pull ups - s/s/ to ring rows (feet under rings) @ 10 reps

Completed 1st round = 800m, 15 (7-5-3), 12 (5+5)
2nd round = 470m only

Not sure what the aim of this wod was so not sure my scaling was very good today?? And I couldn’t find any Jackie wods on here that had been scaled previously so data for another day lol

Brandx Ramona 2012-08-01 Deadlift, Thruster, MU

Brandx Ramona via strength diary 2012-08-01

Deadlift
5-5-3-3-3 @ 70-80% of 1 rep
Record highest weight

5 @ 27kg / 59lb
5 @ 37kg
3 @ 47kg
3 @ 54kg
3 @ 59kg / 130lb


Deadlift/Thruster/Muscle-Up
5=>1
Double Body Weight Deadlift - self scaled to 48kg = 70% BW
Body Weight Thruster - s/s to 16kg = 23% BW
Muscle-Up s/s to beginner pull ups and bench dips on bar

Done in 12.20 mins

I worked hard today and after those tough FS from yesterday, pleased overall - definitely rest day for me tomorrow.

I'm loving the Brandx Ramona programming - thanks again to Metric and Guarddog - I actually feel like I'm getting stronger and getting a great workout - wahoo!!

Also the 2 on 1 off, 2 on 2 off def feels good for me, I'm recovering and always looking forward to my next workout which is awesome.

Brandx Ramona 2012-07-25 Thrusters, 3 x 400m

Brandx Ramona via StrengthDiary

2012-07-25

Thrusters for time
50 reps @45lb / 20kg
self scaled to 25 reps @ 27lb / 12kg

Done (16-4-5) in 3.34 mins


3 x 400m - subbed elliptical lev 2 0.4m
Post fastest time

I rested 2 mins between each
Splts 2.02mins [b]NEW PR[/b], 2.11, 2.17

120216 Powerclean. Thrusters

Warmup:- spealler, wallballs, situps, b/e, red band dislocates

Push ups pin 5 x 8, pin 3 x 3

Chin ups PU rev top assist x 5 then tried to pull up, last one only nose to bar

Pull ups PU rev top assist x 3

A few power cleans and thruster with 7kg and 12kg - want to see wrist feels after physio treatment - he said test it but not too heavy so...

120216 Powerclean, Thrusters
scaled to
15-12-9 for time
12kg / 26lb Power clean
12 kg / 26lb Thrusters  - but wrist achey ache first 9 reps so dropped to 7kg / 15lb for rest of wod

Done in 8.47mins

It's ages since I've done these movements an boy did I know to it lol - wrist knew to it but see how it is tomorrow, in fairness my right wrist knew it swell it been that long so interesting tomorrow!

Stretch and foam roller

110430 “Jackie”

I finally managed to wod today hooray!!

Warm up:- Spealler warm up, 5 air squats, 5 wall balls @ 5kg, 45 secs ellipitical, 3 blue band assisted chins, 3 blue band assisted chins, push ups at bar pin 5 x 6-10-7-6-12 shoulder width grip elbows in with roughly 60 secs rest, 5 thrusters @ 5kg, 5 @ 12kg

SATURDAY 110430
“Jackie”
Row 1000 meters - subbed 1000m Elliptical lev 2
15-20 pound Thruster, 20 reps - 26lb / 12kg
20 Pull-ups (Assisted or Beginner) - Blue band mixed grips

Done in 11.57 mins
Elliptical 5.43, Thrusters broken 8-3-9 in 3.09 couldn't get enough oxygen, Pulls alt 3 chins, 3 pulls - broken 12-8 in 3.04

Tough but enjoyable - felt great to wod!

CF Games open 11.6

Apart from coping with being emotionally crushed by my other half I managed to get wod done...


Warm up:- spealler warm up, 5 wall balls and 5 weight on wrists, 5 thrusters @ 7kg, 3 @ 12kg, 3 blue band chin ups, 3 blue band pull up
CrossFit Games Open 11.6

Complete as many reps as possible in 7 minutes of the following rep scheme:
26 pound / 12kg Thruster, 3 reps
3 Pull-ups - blue band assisted
26 pound / 12kg Thruster, 6 reps
6 Pull-ups - blue band assisted
26 pound / 12kg Thruster, 9 reps
9 Pull-ups - blue band assisted
26 pound / 12kg Thruster, 12 reps
10 of the required 12 Pull-ups - blue band assisted

I alternated every 3 reps for chins and pulls for pull ups.

c/o wall push ups 6-10-7-6-12 with 5 tibeten rites ( 6 reps of each), stretch and foam roller

110329 Thrusters

Warm up:- Spealler warm up less WB and Kick ups, 10 abmat situps, 10 abmat b/e, 10 good morning @ 7kg, 10 decline situps,
12 squats working on form / technique against the wall
3 thursters @ 7kg

110329 Thrusters
Thrusters 3-3-3-3-3-3-3

9-12-12-12-15-15kg / 33lb-12kg / 26lb

Stayed light working on form and wary of wrist

C/O 10 PU Rev chin ups (5,3,2), 10 sec hold at the top (the hold suprised me I could have and probably should have held it for longer)
Stretch and foam rolling


Food Diary:- Breakfast:- 1/2 scoop muesli, selection of nuts. Protein shake (1 scoop of pharma whey HT) 2 Multi vit, 2 grams Vit c, Vit A
Lunch:-  Chicken Kiev and stir fry veg. 1 Multi Vit, 2 grams Vit c
 PWO:- Protein shake (1 scoop of pharma whey HT)
Dinner:-  2 chicken goujans, 2 crackers with butter and chive primula spread, selections of nuts, celery, few slices of tomatoe, 2 slices of white cheese, 4 slices of apple, radish, lettuce leaves, 1 thorntons brownie

110201 Thrusters and pull ups

Warm up= arm swings/rotations, knee highs, dislocates, 5 abmat butterfly situps unanchored with arms on floor, 15 abmat situps with arms across chest, 15 abmat back extentions, smason stretch and twist, burgener skill transfers
Thrusters @ 8kg x 5, 12kg x 3, 16kg x 3, Pull up rev assisted Chin ups x 3

$in Push up challenge - Full push ups with feet 18” apart 2-1 failed 2nd-1-2-1 and failed 2nd = 7 reps! Consecutives had a couple of breaths in between (still a PR) and 4th round the 2nd rep was poor form.

TUESDAY 110201
For time:
35 pound /16kg Thruster, 12 reps
Beginner or assisted Pull-up, 12 reps - Pull up Revolution Assited (broken mixed grips, 3’s and 2’s)
26 pound / 12kg Thruster, 15 reps
Beginner or assisted Pull-up, 15 reps - Blue band assisted at bar 5 feet together (broken mixed grips, 3’s and 2’s)
18 pound / 8kg Thruster, 18 reps
Beginner or assisted Pull-ups, 18 - Blue band assisted at bar 5 feet 12” apart (broken mixed grips, 3’s and 2’s)

Done in 13.05 mins
Splits 1.12, 2.55, 1.41, 2.25, 2.23, 2.27

Wow this was tough - I thought it might be overall because of the Pull ups but wow my grip  
c/o stretching and foam rolling

110127 Holbrook

Warm up= arm swings/rotations, knee highs, dislocates, 5 abmat butterfly situps unanchored with arms on floor, 10 abmat situps with arms across chest, 10 abmat back extentions, 5 dowel good mornings, 10 8kg Good mornings, burgener skill transfers, samson stretch.
5 8kg thrusters, 3 16kg thrusters, 3 PU rev chins, 150m Elliptical

110127 Holbrook
Five rounds, each for time of:
35 pound / 16kg Thruster, 5 reps
10 Assisted Pull-ups (PU rev chins broken 4,3,3) (PU rev chins broken 4,2,2,1), (Blue band pin 5 chins 5,5), (Blue band pin 5 pulls broken), (Blue band pin 5 chins broken)
100 meter Sprint - subbed eliptical lev 2
Rest one minute

Total Time 17.02 mins include rests
Splits (excluding rest) 2.39 - 3.01 (slowest)- 2.05 - 1.56 (fastest)- 2.15

The pull ups realy slowed me down today (the thrusters were a breeze by comparison so up them next time)  - doing the low reps in the chin up challenge has really sapped my chin up endurance but I think it will be worth it when I get my first unassisted chin up.

C/O Push up challenge red band pin 3 assist 6-5-4-4-7

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?

101202 Rowing and heavy thrusters

101202 Rowing and Heavy Thrusters

W/U:- arm swings and rotations, over n unders, 15 abmat situps, 15 ambat back extentions, dislocates, samson stretch, burgener skill transfers, sdhp @ 7kg x 10, @ 14kg x 4, thruster @ 7kg x 3, 14kg x 3, 18kg x 3

Puppies:
Three rounds for time of:

Row 500 meters - subbed sdhp @ 14kg / 31lb x 50 reps
25-45 pound thruster, 7 reps - 18kg / 39lb

Done in 14.47 mins
Splits 4.07, 5.46, 4.53

Compared to
Monday 100125
Puppies:
Three rounds for time of:
Row 500 meters - Subbed 12kg SDHP
25-45 pound thruster, 7 reps - Did 26lb / 12kg Thrusters

Done in 14.26 mins


This was a little strange - the sdhp were really a slog today and I've no idea why? The thruster were heavy but then they were meant to be lol seem to take ages in the 2nd round and then towards the end I saw the time I wanted to try and get some where near my last time which thankfully I did = 21 secs slower but sdhp up by 2kg / 4lb and thrusters up by 6kg / 13lb so a good pr I thought overall  :)

C/O some seated muscle up practice - I was pretty shaky after the wod so wondered how I'd go but soon as I did a couple they shaking eased. Raised my rings a little and did a few more.
Did a few beginner ring push ups and then tried some ring dips with my feet on a box behind me - they were tough (never done them like that before) did 4 and my arms were fried!

101124 "Jackie"

Had a lazy day and really needed it too!

W/U arm  swings and rotations, over n unders, 15 abmat situps, 15 ambat back extentions, dislocates, burgener skill transfers, SDHP 7kg  x 5, Thruster @ 7kg x 5, Blue Band assist Pull ups x 3

101124 "Jackie"

Puppies+
Row 1000 meters - subbed SDHP @ 30lb / 14kg
15-20 pound Thruster, 20 reps - upscaled to 30lb / 14kg
20 Pull-ups (Assisted or Beginner) - blue band assisted

Done in 14.29 mins!!!
Split into SDHP 50,25,25 in 6.13mins, Thrusters 5,5,5,5 in 5.38 mins (includes calming down from dizzy and near pukie visit), PU's 5 with feet together, 5,5,5 with feet 12" apart (easier) in 2.37mins

I got this one wrong I think!   Been out all day and hadn't eaten well at all and thought this short 10 min one should be fine - not remembering how long it is since I've done that many SDHPs and not realised hard the thrusters would be after them!! Pukie nearly got after the first 5 Thrusters and the 2nd 5 too!! Had a take a min or two to calm my breathing and self down before carrying on!
I've even out of whack on my pull ups too - I think them SDHP just killed my strength and energy for today and the rest was such a slog - not the idea of this wod I fear!!!! 
That will teach me to try a new lady out running before walking!! What a bitch!!! I'll be ready for here next time around!!!

101106 Thrusters and Rope climbs

101106 Thrusters and Rope climbs
Porch:
Complete as many rounds as possible in 12 minutes of:
5-10 pound dumbbell Thruster, 9 reps - I did 2 x 11lbs / 5kg DB’s
1 Beginner Rope Climb - floor to standing with knees bent
7 rounds + 6 thrusters
Thrusters were tough but mainly cause of lack of oxygen!! Rope was pretty good - definitely up the reps next time or maybe try a harder variation ie straight legs if poss, hmm have to try that one  

Push ups and 100917

During the morning incase I didn't get time for anything later I did

Push ups
w/u 3 against desk

Push ups 2 rounds of
knees x 3
full x 1 - failed, failed
knees x 10 (3,4,3), (3,3,2,2)
left leg straight, right knee x 5
right leg striaght, left knee x 5

Disapointed with loosing my full push up again grrrr but as with all strength stuff you have to keep at and with my foot I haven't been at it as much as I should grrrrr

Later the day changed and I managed to get a wod in hoorah!! I'm way behind on wods because of foot so...

FRIDAY 100917

Puppie/Pack
Three rounds, 9-6-and 3 reps, for time of:
14kg / 31 pound barbell Thrusters
Muscle-Up (Seated)

Done in 5.48 mins

Really pleased with time today, I was aiming at 5-7 mins and it felt good (didn't realise this was suppose to be heavy!! but even if I had I probably would still gone for the metcon effect because of the sporadic nature of my wods lately)

Mwods, tricep bias and hip capsule work

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 !!!