The gymnastics seminar is this Sunday from 9am-5pm. Get your name on the list to become a pullup ninja.
“Threshold Fran”
21-15-9 reps of:
Thrusters (95/65#)
Pullups
*There is a 5 minute cap on this one! Scale weight and pullups to be done under 5 minutes. Consequences for not finishing under 5 minutes will be swift and severe!*
David did his burpees REALLY fast
Cool pic Dave!! They look fast, but it was the rally cap that said ‘speed’ to me!!
WU x 2 (1 set of pullups only)
Strength: Cleans
5x 95-115-125-135-155×4 155×5
WOD: “Threshold Fran”
21-15-9 reps of:
Thrusters 95# (21, 15, 7+2)
Pullups (med. yellow band)
Time: 5:41 for thrusters & pullups + consequences = 11:06
WOD as rx’d
3:57
Great job ♥!
Did you eat your wheaties…errrr, I mean bacon this morning?
Nice job!
Fran Rx’d
4:38 – 1:18 PR
If you start your day with Fran it can only get better from there right?
Great PR Joanna
Good job, Jo!
Awesome Jo!!
Nice work Joanna! WOW!
That is an awesome PR Joanna!
You did awesome Joanna!!
Awesome PR!
Wow!
Thanks all
Lots of hard work put in by everyone today!
I can honestly say that I hated this WOD. What a mind mess. When I was on my 15s, I realized that I wasn’t going to finish before the 5 minute mark. Yuck. It was difficult to keep going.
CW x 2
Push Press (5) 45-55-65-75
WOD @ 45lbs and with small purple band.
Time-6:23 + consequence
WU x 2
Should Press
45-50-55-60-65
‘Threshold Fran’
21-15-9
Thrusters (45#)
Pullups (purple 21, 15-9 with yellow)
Time: 3:15
Feel the burn!!! I had never done Fran before so I was not sure on weight. Next time, I would probably try 55#.
55 lbs next time for you it is!! Crazy fast
Wux2
Cleans
135×5 145×5 155×3 175×4
Wod @85
4:34
This was suck.
Mob
50 no show burpees (from yesterday)
Front Squat
95-110-125-140-155-165(pr 10)
Fran @ 80#
T – 4:53 (dec 9th 4:46 65# and medium purple band)
This morning was a lot of firsts:
First time doing No Show Burpees.
First time doing Fran without the band.
Most weight for front squat(165)
Most pull-ups in a row (21)
Thanks Joanne for talking some sense into me, 85# would have gotten me into consequence territory.
Lots of firsts! Nice job Trent!
WOW Trent! What a great morning! Congrats on all your PRs today.
Nice work Trent!! Your pull ups have come a long way! You flew through your first round of 30 yesterday!
Great Job Trent!!
Nice buddy!
Great Job Love!! hehe
Awesome
Great job Trent! On everything except the no show burpees. lol
Great PR Joanna.
Wow Trent. Congrats on all the firsts.
WU X 2(only 1 set pull ups)
Strength: Overhead Squat
35-35-35-35-35(basically practiced technique)
100 singles in a row
Practiced Doubles-0 in a row
WOD: Fran
21-15-9
Pull ups (green band)
Thursters 45#
Time: 4:54
WU x 2
Strength: Push Jerk x 5
75-85-95-110-110 (Kept it light to work on form)
WOD: “Threshold Fran”
21-15-9
Pullups
Thrusters (55#)
Time: 4:59
I’m in town! Can I come play?
There’s room in all classes today (everyone canceled once they saw the wod).
Ha, surprise !
I’ll show up this afternoon, and stay when there is room for me.
looking forward to seeing you all!
Told Elba last night that Fran would be good to do after yesterdays wod.
I’d try it again?? lol
I forgot to add the jk lol
Lunch Express
WOD: “Threshold Fran”
21-15-9
Pullups (med purple band)
Thrusters (45#)
Time: 4:12
Time sure goes fast! wow .
Great time! WOW!
I just checked my book I did this in Dec same weight and band PR 41 seconds woot!
WOOOOOOOW!!!! That is fast!! Nice Job Maria!!
Thanks! It’s funny what the thought of consequences can do
Great work Maria!
Nice work Maria!
wu x 2 (only 1 set of pull ups)
strength – Cleans x 1
45, 55, 60, 70, 75(F), 70 feeling sick to my stomach this morning
WOD: WOD: “Threshold Fran”
21-15-9
Pull ups (green band should have used one more band after yesterday)
Thrusters (35# )
Time: 6:00 & consequence’s total time = 11:32 (not a good WOD when your not feeling that good made it home without being sick)
Express Class
WOD: “Threshold Fran”
21-15-9
Pull ups (used last 2 bands for round one and green band for last two rounds)
Thrusters @ 45#
This was just gross…..Pull Ups were the worst part
4:57….just made it
CFWU x 2
Strength – Push Jerks x 3
130-135-145-155
WOD – “Threshold Fran”
21-15-9
Thrusters 95#
Pullups
Time: 9:36 (Fran 5:54 PR by 1:48)
The PR was worth consequences
Nice Rx Jamie! Congrats on the PR!
I just couldn’t catch you on the Burpees.
I would have cheered you on but I didn’t want to puke on your shoes.
Oh wow! Nice job! Congrats on your PR. I guess it was worth the penalty after all.
Nice pr
Nice job Jamie!
WU x 2 (managed 5 kipping pull-ups in a row…technique is getting better?)
Daily 100 Singles – 1:00 even
Strength – Cleans x 1
135(3) – 145(3) – 155 – 165 – 175 (PR)
“Threshold Fran”
21-15-9
Thrusters @65#
Pull-ups (small purple + small beige band)
Time: 5:23 + Burpees = 11:56
That hurt.
WU x 2(1 set of pull ups)
Strength
Back Squat 5′s
90-100-105-115-120
WOD
“Threshold Fran”
21-15-9
Thrusters @55#
Pull-ups (medium yellow band)
Time: 4:33
Really happy with my time, back on december I used big yellow band and same weigth 5:52, Today I did a PR of 1:19 sec.!!!
Good Job Everyone!!
Wow! You are unstoppable these days! Congrats.
Nice
Way to go Elba!
WU x 2 (only 1 round of pull ups)
Strength: Back squat (x1)
95(5)-135(3)-160-185-210-225
*last rep was very questionable for depth*
WOD “Threshold Fran”
21-15-9
Thrusters @55#
Pull ups (with second smallest band)
Time = 4:43
That was 283 seconds of pure and utter suck!
After yesterday’s assault on my shoulders with the pullups and jerks, there was no way I was trying this as Rx. I opted to scale both the thruster weight and to do pull ups with a band (anything to avoid the burpee penalty) and I am SO GLAD I DID!
Great work 5:30 crew!
Nice job Lora!
WU X2
Practiced some thrusters 35-40-45-50-55
(still being cautious with shoulder)
WOD: 21 – 15 – 9
Thrusters: 21 @ 45#; 15+9 @ 35#
Pull-ups: Red band
Time: 7:17 + 50 burpees = 14:10
Many words come to mind for this WOD, but for now I’ll just stick with Horrible!
Worst part was being the last one to finish the WOD and the only one doing burpees in my heat. I really wanted to quit. If that was a mental test…. I’m sure I failed.
Thought I was choosing ‘wisely’, but guess I didn’t fully consider how little I’ve done with overhead weights in the past few months.
(Oct 2010 – time was over 9 minutes with the same band and 45# — wish I could have at least stuck with the 45)
~ Movin’ on to happier thoughts now….
Tracy you did a great job right to the end, you had a great workout!
If that was a mental test, I would say you passed with flying colors! You persevered and finished a very tough WOD despite the voices in your head begging you to stop! As you said, you’re just getting back to putting weight overhead. Give yourself some time to build up that strength again.
Be proud of what you did today!!!
Thanks guys..
…. sometimes need reminded about the positives:
- I got ‘extra’ cardio work – which I needed, as it is a goat for me.
- My shoulder is improving and glad I didn’t have to modify the workout.
- Proud to say I didn’t quit!!
Congrats to everyone able to do this is under 5:00!! … but don’t you wish you could have had the longer 10+ minute workout
Deadlifts – 3RM
135-185-225-275-315 (PR for Reps)
“Fran Threshold”
21-15-9
Thrusters (75#)
Pullups
Time —> 4:57
I got home, it was so nice out and I was feeling great.
So…one hour after the WOD…
5km Run —> 28:03 (5:37 pace)
oh… and the Ice Cream stand on Mountain Rd. near Evergreen is open!
Push jerk x 5 to 135
Wod threshold Fran
21-15-9
Thrusters 75#
Pull ups med. band
Time 4:29
Last Fran w/ same weight and band on Dec 6 time 5:23
PR of 54 sec
Nice job darsey.. You jumped out of the gate quick and didn’t slow down!!
WU
Fran@ 55lbs
5:46 Thrusters felt good, but pull ups were slow
5:46 + 50 Burpees= 11:42
Nice work by all today!
Nice work Corinna! (and without bands!? AWESOME!!)
Nice work on the WOD tonight Corinna.. And you did great on your burpees!!
)
mobility; wu x 2 minus a set of pull-ups
strength: front squat singles: 75, 85, 95, 110, 122 (pr)
Fran @ 35 pounds substituting push ups for pull-ups-that’s what saved me!
4:38
Thanks for getting me the box, Kevin!
Good work everyone!
Push Press x 5: 60-65-70-75-80
WOD: Threshold Fran
21-15-9
Thrusters @ 55#
Pull Ups with second smallest band
Fran Time = 7:45 + 50 Burpees. Total WOD Time = 13:21
Well that sucked! I can relate to Gillyon’s comment about realizing in round 2 that I was not going to make the 5 minute time cap. I think it was that point in the work out that I started to swear. I sucked it up, kept going, only to feel totally disheartened yet again when at burpee # 15 I was seriously questioning how was I ever going to get 35 more done. Glad to have gotten it over with early in the day, but it lingered all day.
Congrats to all the impressive PR’s today, and to everyone who did this in sub 5:00.
WU x 2
Still very sore from Sat. Burpees and yesterday’s WOD
Shoulder Press
45-50-55-60-65×2-65×3
‘Threshold Fran’
21-15-9
Thrusters (45#)
Pullups (purple 21-15, added smaller purple for the 9)
Time: 4:59… (ouf!!!)
Didn’t think I could do those last 9 pull ups so fast. Then I just let myself go on the floor… should’ve gotten out of the bands first… might’ve looked a bit funny for the people watching…
First time doing Fran with actual Thrusters so I guess this is a PR!
1xmob
2xWU
Press x 1
95×10-115-125-135-145-155-160 pr
WOD
50 burpees right after!! Extra fitness? Great day at CFM..
@80
Kevin predicted burpees.. Damn I hate it when he’s right!! Lol. Missed the cap for 2 pullups!!
Way to go Jeff!
1 WU
Shoulder warmup/physio
WOD with 35# thrusters and med blue band for pull ups
4:54
but maybe it help me get 2 no band pull ups unbroken in warm up…did 3 more singles, then added band….hey I was happy with 1/2 without the band – it’s progress!!
Phew!! I already owe 50 burpees
2 days of lots of pull ups was tough
Good job Lunch Ladies – yeah for no burpee class!!
Did I by chance leave $12 on the warmup 1/2 wall??? Was too rushed
WU X2
Puch Press 1′s
70-85-95-105-115-120 PR!
Threshold Fran
21-15-9
Thrusters (35#)
Pullups (widest band)
5 min time cap (50 burpess penalty if over)
Time: 4:06
400m run (will this ever be fun?)