PR Fran

Today was a PR day for me. I haven't done Fran in about a month or so and the last time i did it was modified to 65# thrusters and jumping pull ups. Well I have been working on strength in the shoulders and decided to try it at prescribed 95#. I wanted to change the weight back down after my 1st 15 uninterupted reps but kept going regardless. Pull ups were jumping after 1st five (I am going to have to dedicate some time to this now because that # just pisses me off). Anyway last time I did it I think I came in around 9:56. Today was 9:38 w/ prescribed weight. (20# more than last time) So my increases in strength were huge to pull that off. Yaaa me! The time itself suck compared to other fire breathers but I am still making progress which is always good. Try the workout.

thrusters 95#
pullups

21-15-9 reps per round.

Looks innocent enough right. hahaha that's what I thought. Give it a go.

Fran

Today I did Fran. For those who don't know it's push press and pullups for 3 rounds of 21-15-9. Push Press should be 95#. I did 75#. I improved on my last time in less than ideal conditions. I'm still tired. Drained. Have not been eating well and came off a weekend of drinking and still achieved a personal record by 12 seconds. My time? 9:55. Improvement by 12 seconds. Improvement still needs to be made for grip strength and muscle endurance/overall strength. Still is improvement.... I guess.

For skill work I did brugener warm up. It is still new and awkward. Skipping is always up there for practice and I also did thrusters just because I hate them w/ 95#.

Dedicated Fran = PR

My Grandmother passed on last night and I had been in the dumps all day. I didn't want to fluff off the gym so I did Fran and dedicated the effort to my Grandmother.

CFWU x2

Modified WOD

75lb thruster
jumping pullups

21-15-9

10:07

Practiced med ball cleans for 15 min. afterward.