Fran? Is that you?

15
Jan

Fran? Is that you?

Complete for time:
45 Thrusters (95/65#)
45 Pull-ups

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62 Responses

  1. Pierre

    1st, if there is somebody that cancels their 5:30 class, I will take it.

    2nd. Hey Darkness Crew, were you scared to drive to the gym while it was dark?? I would like to know if it took you longer to get there???

    1. krista

      ok – i’ll be the outsider to jump in on this one…(especially as sean already covered the CF booty discussion, done in true sean style!)

      Pierre, but i agree with the morning crew – as someone that gets out to the pool at 630am, and was finishing a run at 6 tonight, it is definitely darker in the morning. sorry dude.

      todays workouts:
      6:45 am – 2 times 8×50 meter swim (:10 rest between 50s, 2 min rest between sets)
      5pm (crossfit endurance run WOD) 5 miles (8km) at 90% 5km pace effort – 42:30

      longest run i’ve done in about a year and right on target – i see a sub 50 min 10k in my future 🙂

  2. Ed

    warm up
    Strength push press 5-5-5-5-5
    135-145-155-165-175

    WOD
    Complete for time:
    45 Thrusters (95/65#)
    45 Pull-ups

    7:14.. this should put my fran time right around plus or minus a few seconds around 5 mins I’m interested to see. Very happy with the results! 🙂

    1. Kevin L

      Wow talk about an impressive time, I’m hoping I can stay in the 10 min mark lol. Overhead weights are my biggest goat by far haha!

  3. Heather (Mum)

    CFWU X 3
    Strength 3-3-3-3-3
    Push Jerk
    55-65-70-70-70
    WOD: “Fran’s Evil Sister”
    45 Thrusters (35 lb.)
    45 Pullups
    Time 9:59

  4. Kevin L

    Well today’s workout was a bust for me; during my strength my left calf decided that it wanted to sieze up/or something similar to that, and not work for me. Needless to say I’m not impressed with my left leg and would really like a new one. So instead of a double post (cause I forgot to post yesterday) I’m just going to post (my) yesterday’s results.

    did the one from Jan 8th:

    WUx3
    Strength 5×3 Push Press: 95(2), 105, 115, 125 (worked on form)
    WOD: AMRAP in 7 min
    21 Du’s
    14 Push ups
    7 squats

    4 rounds + 21 du’s + 9 Push ups

    As a welcome back to working out I did an extra 200 lunges which i think may be the cause for the calf siezing up though I’m not sure. Wood if you could give me some feedback on that I’d appreciate it. Also, if anyone has a spare left leg lying around I’d be willing to take it off your hands! haha! cheers everyone!

  5. Kevin

    Water intake?
    What was your strength when it acted up?

    Double unders are calf burners, not lunges. Unless you were putting the weight on your toes.

  6. Kevin L

    Water intake was normal, had about a litre when I woke up and before I went to the gym and maybe 250ml after the warm up. Strength was backsquat and did 135 (3 reps) 155, (3 reps), then on 175 the first rep I felt it sieze but not really sieze. It isn’t a cramp so I’m not exactly sure what it is. I did some skipping after the warm up but that was only 25 du’s just for practice that I do every time to get better. And weight was on my heels, I’ve finally got that drilled into my brain now. It’s not in pain but stiff and I can feel it when i walk.

  7. Kevin L

    Oh and during the first two rounds of strength it felt fine so there wasn’t anything out of the ordinary except that it was only my third day to the gym after the winter break.

  8. WU x 3

    Push Jerks 5-5-5-5-5 / 50-60-65-70-75

    WOD -> “Fran’s Evil Sister” (Thanks Heather; I like this name.)

    45 Thrusters (55#)
    45 Pull Ups (A couple of these were a little lame…)

    12:00 🙂 Son of a…that’s gonna leave a mark!

    Thank you for helping me at the end everyone. I couldn’t have done it without you. 🙂

    Sonia and Kevin, I don’t know how many rounds you ended with but you were kickin’ butt when I left. Great push!

  9. Jeff

    Overhead Squat x 3
    45-55-75-85-95(PR) Matches my 1RM!

    WOD: “Fran’s Evil Sister”
    45 Thrusters (95#)
    45 Pullups

    OK…this WOD P’d me off! I had higher expectations. It took me about 10 minutes just to finish the Thrusters. They suck and I gotta build up some legs and endurance to get better at those. The 12 minute time expired and I had 8 pullups left to do. Finished the 8 pullups.

    Time… about 12:30

  10. Marcel

    CFWU X 3

    Strength deadlift x 5

    125-145-165-175-185 taking it easy with weights due to bum elbow

    W.O.D. “modified for the Daigle’s”

    45 Back Squats 140 lbs
    45 Box jumps

    Time 9:47

    Hope the elbow gets back to normal soon, my legs are in pain every day!

  11. MC

    Warm up with 20 unassisted ring dips

    WOD “Modified for the Daigle’s”(even if I am not one)
    – 45 Back Squats #120
    – 45 Box Jumps

    Time: 7:51 min
    First time doing a wod with back squats. Now after this week…I am surprise my legs still functioning!!
    Good job everyone on that workout…the thrusters looks pretty hard!!

  12. Sonia

    Strength – OHS
    5×3 with 95lb

    Fran’s evil sister
    45 thursters (65lb)
    45 pullups

    Time: 6:02

    Then wanted to try yersterday’s workout, looked like a different one that I wanted to try, plus I’m not able to make it in tomorrow.
    AMRAP for 12 min
    10 floor wipers
    15 DU
    20 Squatss

    7 rounds plus all FW and 11 DU

    Thanks to the 5:30 crew for the push and thanks Kevin for doing this one with me!

  13. Heidi

    Warm Up X 3
    Dead Lifts – 5 reps @ 100-115-135-145-155
    WOD: Modified for the Daigle’s (and I am one, but only by marriage!)
    45 Back Squats – 85 lbs
    45 box jumps
    Time: 7:37
    I cheated a bit at this one. For 70% of my max. I should have had 95lbs on the back squats, but only noticed as I was lay wiped out on the floor at the end of the workout, staring up at the weight rack….6 a.m. interferes with my ability to do math I guess! Even so….this was friggin’ hard.

  14. Catherine

    Warm-up X 3

    Cleans worked on technique–35X35X35X35X35 (think I did more than that!)

    “Fran’s Evil Sister”
    45 thrusters 35lb
    39 pullups (blue band)
    12 mins

    Good job everyone!!

  15. Liam

    WU x3 (Yellow band for pullups…. I’m getting there)

    Strength = Front Squat x3
    45 (for technique) 65-75-95-105

    WOD = Fran’s Evil Sister.
    45 Thrusters (85#) Which is a lot more then I used the last time I did Reg. Fran
    45 Pullups (Green)

    Time = 11:55 (I called 11:59 at the start)

    This was the hardest WOD I’ve done yet. I can’t believe Pierre’s time RX’ed. I’m happy I even got through it though. I unloaded, sorted and stocked 3 skids of wine kits earlier in the day and was not feeling at my best for this one by far.

    JEFF! Great work man! You did this one RX and you made it! Even if you were slightly over 12 minutes, I’m still looken way up to you buddy.

  16. Kevin L

    Well i finally got to complete this workout and I really need to start working on my strength again haha!

    WUx3
    Strength 5×3 Backsquat 135, 145, 155, 165, 175 (kept it light to reduce injury)
    WOD: Fran’s Evil Sister
    Complete for time:
    45 Thrusters (95/65#)
    45 Pull-ups

    Time: 9:20

    Pull ups were definitly the easiest. I’m just glad I kept it under the 10 min mark like I wanted. now I just need to keep practicing my thrusters etc. and it’ll get much much better. Cheers guys!

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