"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster = All Unbroken
Pull-ups = All Unbroken

21 Thrusters = 38.20
21 Pull-ups = 30.20
Round Split = 1:08.40
15 Thrusters = 41.56 = Running clock 1:41.76
15 Pull-ups = 29.06
Round Split = 1:10.72, Total running time = 2:18.82
9 Thrusters = 36.85 = Running clock 2:55.67
9 Pull-ups = 18.36
Round Split = 55.21
Total Time = 3:14.03 PR by 50 seconds!

Wow a big day for sure.  I took an ice bath last night waist deep to have my legs ready.  I have not felt recovered because I have not had a day off this last two cycles.  We did the adventure race Saturday and the huge workout Sunday with 150 burpees and 150 box jump and 300 SDLHP and 1200 meter bike x 3.  Squats yesterday.  My legs were very shakey all day.  I think the ice bath helped for sure.  I also iced my shoulder last night.  **DID NOT WEAR A BELT FOR THE FIRST TIME WHILE DOING THIS ONE.**  Thrusters were way better than last time.  Parallel or just under to start.  As I got rolling I got full range of motion.  Pull-ups were wide grip I need to get better here.  I need to get my shoulder healthy so I can do a real butterfly kip.  I really struggle to get full extension with reverse grip on these.  All pull-ups were to my neck or dang close.  All sets were unbroken.  I don't know if I could have gone faster today but my transitions stunk.  Took to much time I am pretty sure I would have been close to 3:00 if I could just flow from exercise to exercise and round to round.  I am sure I had 15 seconds of walk and stand before going.  Daniel said I turned green at the end so I guess I pushed close to the limit.  Ashley timed today and Coach was there for motivation.  Thanks Ashley and thanks Daniel.  Daniel flat threw down today with a 13 second pr dropping to 2:47.  Congrats and awesome job Coach!

Previous FRAN's
Monday, January 10, 2011

FRAN = 4:06
Friday, September 10, 2010

"Fran"
1 - 1:27
2 - 1:48
3 - 1:19
Total = 4:35


Wednesday, May 26, 2010

"FRAN"  = 7:35