July 24 Workout

24
Jul

July 24 Workout

Alright Crew! We’re gonna tackle Fran tonight!

Three rounds, 21-15- and 9 reps, for time of:
Thrusters
Pull-ups

Remember, we can scale this workout to anyone’s fitness level, so don’t be scared.

“It’s not about how hard you hit.  It’s about how hard you can get hit.  And keep moving forward.” – Rocky

That quote came to mind after seeing everyone do Fran tonight. I feel so lucky to have witnessed a tremendous degree of perseverance. Fran threw so much at all of you, trying to beat you down, but you looked her in the eye and kept fighting. Ed, with his bloody hands, Jeanette with a huge fall and those dreaded thrusters trying to bring you to your knees…you all persevered. You’re all a great example that if your mind can conceive, it will achieve! Thank you for letting me see that tonight!

14 Responses

  1. Ray Gastmeier

    Hey kevin:
    I am coming tonight, although I must say that I had to roll myself out of bed this morning.
    SORE!!! SORE!!!! SORE!!!!
    See you tonight at 6

  2. Ed K

    Loved it.

    Fran
    95lb thrusters
    Kipping pullups

    11:54, Im happy its my first time with 95 lb bar.

    Oh and my hands……Shower = death. (Btw Kev could I have that picture? I want it on my facebook aha)

  3. CFWU x 3 (minus pull-ups, sub push-ups for dips)

    “Fran”

    Three rounds, 21-15- and 9 reps, for time of:
    65 pound Thruster
    Pull-ups

    8:12 (including a fall 🙂

    Last time I did this my time was 11:03 so this is a PR by 1:51… boo-ya!

  4. Krista

    CFWU x 3 (cheated on a few knees to elbows though)

    Fran:
    45lb thruster
    (small jump) jumping ups

    time 4:47
    the last time i did fran was in march, 45lb thrusters, but BIG jumping pulls time 5:43 – tonight was a PR by 57 seconds!!

  5. CFWU minus the pullups
    FRAN:21-15-9
    65lbs thrusters
    j-pu

    Time:6:28
    Time’s good, but i have to admit the j-pu were too easy (bar too low). Can’t compare time with previous as I used a band for pullups.

  6. Regarding the torn skin / superglue / polysporin, here is a tried and true method to super fast recovery:

    1) wash hands and soak in heavy concentration of hot salt water
    2) dry thoroughly
    3) if there is a flap of skin, you can superglue it down, if not, superglue the entire wound
    4) keep your hand spread wide until it dries (10-15 minutes)
    5) some people use polysporin or bees wax (bees wax is better), but neither are necessary once you have a good layer of superglue.

    In the FUTURE, keep your callouses flat with heavy grit sandpaper or one of those fancy metal foot scrubbers that you can buy from shopper’s drug mart.

    Oh, and since I’m here, I shall post my workout.

    Anthony (M/29/167)

    DEADLIFTS
    45×5
    135×1
    225×1
    315×1
    405×1
    510×3 (Triple BW)

    HEAVY FRAN
    21-15-9 reps of:
    Thrusters, 170 pounds (BW)
    Chinups, 85 pounds (50% BW)
    Time: 24:32

    Paced myself too much on the thrusters, but it was a lot of fun. I’ll do it again next time Fran comes up and aim for sub 20 min.

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