Fran

7
Jul

Fran

This Saturday starting at 7:20am, we will have Rebecca back to complete some post-body comp tests. If you’ve never had one done, you can also sign up. Cost is $25. 

Wednesday is the last day to sign up for the Hopper – https://raceroster.com/events/2014/2959/atlantic-hopper-event

Deadlift

40×8
60×5
70×3
80×2
86×2
92.5×2
100×2

Fran
21-15-9 reps of:
Thrusters (95/65#)
Pullups

*10 min cap

Compare to July 29/13

Mario makes a lift at the Club Meet on the weekend

Mario makes a lift at the Club Meet on the weekend

49 Responses

  1. Ginette

    Mobility plus WU×2
    Group warm
    Strength: deadlifts:
    40%@40 x8
    60%@65 x5
    70%@75 x3
    80%@85 x2
    86%@90 x2
    92.5%@95 x2
    100%@105 ×2
    Then tried 110 ×2 (felt good) 🙂
    WOD: Fran:
    21-15-9
    -thrusters @35
    -pull ups scaled to ring row

    Time:6:19

    Great work 6amers…..great class Mario!!!
    Happy Monday all! 🙂

  2. Mobility
    WU×2
    Group wu
    Strength: Deadlifts:
    65 x8, 90 x5, 110 x3, 120 x2, 130 x1, 120 x2, 120 x2

    WOD: Fran (10 min cap)
    21-15-9
    -thrusters 25#
    -pull ups (green & red bands)

    Time:6:44
    cash out – couch stretch & McKenzie push ups

  3. Mobility
    WU×2
    Group wu
    Strength: Deadlifts
    115×8
    170×5
    200×3
    230×2
    245×2
    265×2
    290×2

    WOD: Fran Rx
    21-15-9
    -thrusters
    -pull ups

    Time-8:23 (36 sec PR)
    cash out – couch stretch

  4. Hannah

    M+WUx2

    Group WU

    Deadlifts:
    40% x8 @ 50lb
    60% x5 @ 70lb
    70% x3 @ 85lb
    80% x2 @ 95lb
    86% x2 @ 100lb
    92,5% x2 @ 110lb
    100% x2 @ 120lb

    WOD: Fran
    21-15-9
    Thrusters @ 40lb
    Pullups (ring rows)

    Time: 6:22

    Cashout:
    Couch stretch, 2×30 secs each leg

    Two 1min planks

  5. Elba

    Mobility
    WU×2
    Group WU

    Strength
    Deadlifts
    40% x8 @ 100lb
    60% x5 @ 150lb
    70% x3 @ 175lb
    80% x2 @ 200lb
    86% x2 @ 215lb
    92,5% x2 @ 231.50lb
    100% x 1 @ 250lb (did not try for a second time, felt super heavy)

    WOD: Fran (10 min cap)
    21-15-9
    -thrusters 65lbs (right shoulder/arm had a lil pain, only got to do the first 4 thrusters and the rest Front Squats)
    -pull ups (green band, 1st time doing the whole WOD with it, I’ve been alternating green/black band)

    Time:7:02 ( my legs were not cooperating this morning, still tired from yesterday’s WOD) far off from my best time.

    Great job Everyone 🙂

  6. Amy Hogan

    Mobility
    WU×2
    Group wu
    Strength: Deadlifts
    75×8
    115×5
    135×3
    150×2
    165×2
    175×2
    190×2

    WOD: Fran
    21-15-9
    -thrusters
    -pull ups

    Time: 8:47 RX

  7. Mobility
    WU×2
    Group wu
    Strength: Deadlifts
    50×8
    75×5
    90×3
    100×2
    110×2
    115×2
    125×2

    WOD: Fran
    21-15-9
    -thrusters 20#
    -pull ups (ring rows)

    Time: 5:28

  8. Melanie

    Mobility
    WU×2
    Group WU

    Strength: Deadlifts

    75×8
    115×5
    135×3
    160×2
    170×2
    180×2
    195×2

    WOD:

    Fran
    21-15-9

    Thrusters @ 55#
    Ring rows

    6:23

    Last time did Fran @ 45# with blue band in 7:35

    First time wearing lifters….Love!!

  9. Shane Hayes

    Mobility and Wu x 1
    Extra mobility on hamstring, tightened up on me on way to gym.
    Deadlifts, quit at 60% wasn’t feeling good on hamstring.
    Did more Mobility
    Wod: Fran
    3:53 rx’d
    Been waiting for this to come around, really wanted to push hard on this, first round went perfect, then hamstring got really tight almost fell forward twice on round of 15. Had to slow my pace considerably to keep going… Still a 12 sec pr but not happy I wasn’t 100%. Really wanted to try for sub 3 min..
    Great class Mario and great work 6 amer’s!

  10. – Mob
    – WUx1 (got here a bit late, didn’t have time for round 2)
    – Group mob

    – Deadlifts:
    110×8-165×5-190×3-220×2-235×2-255×2-275×2

    Fran @ 65# –> 9:25

    I’m just getting over a cold, I wasn’t sure about coming in today but glad I did! I didn’t want to miss deadlift day and the week I just took off was already too much!

  11. CAM

    Strength: Dead-lift Monday
    150X8 – 225X5 – 265X3 – 300X2 – 320X2 – 345X2 – 375X2

    Fran Rx’d
    4:48

    I can still feel my heart throbbing in my head (I don’t know what that means either lol) and dangerously close to vomiting :D.

    Great job 5pm’ers

    Thanks Mario Fun class!

  12. Vanessa Champion

    50 no show burpees

    Deadlift
    40×8 70#
    60×5 110
    70×3 125
    80×2 145
    86×2. 155
    92.5×2. 165
    100×2. 180# PR for reps

    Fran
    21-15-9 reps of:
    Thrusters (95/65#) 45#
    Pullups green and red

    Time 5:25
    PR 1:42 faster and 5# more than last time 😀

    800m run

  13. Mobility
    WUx1

    Back Squats 5-5-3-3-Max
    75-85-102-116-131×8

    EMOTM 10min – 10 T2B
    —————————————————–
    Group Barbell WU

    Deadlifts:

    40% x8 – 95#
    60% x5 – 120#
    70% x3 – 140#
    80% x2 – 160#
    86% x2 – 172#
    92.5% x2 – 185#
    100% x2 – 200# (Nope)

    “Fran”
    21-15-9
    -Thrusters @65#
    -Pull-ups

    Time: 7:26 RX
    *First time doing RX Fran… Brutal

    Great Job 5:00 Class!! Thanks Mario!

  14. Heather Colleen

    WUx2

    DLs
    85 (8) 125 (5) 140 (3) 170 (2) 180 (2) 195 (F?!?) 190 (1)
    I seem to be in 2-steps-forward-1-step-back land with deadlifts…really kind of frustrating…

    Fran
    Thrusters @55
    Pullups (blue and pink)

    Time: 7:11

    Last time was just under 6, but with less weight and higher band. So yay!
    Definitely going to tackle Fran again in the near future…with one less band. Apparently I was doing Ribcage to Bar… And I don’t feel terrible, which means I didn’t do Fran as she’s supposed to be done.
    The last few times, it was “7 Minutes In Hell”. This time it was more just “I really despise thrusters.”

    Thank you SO MUCH for the coaching, Blake (and for your patience.)

  15. Lance

    mobility
    Wux1

    Deadlifts

    165×8-245×5-285×3-325×2-350×2-375×2-405×2

    Fran

    Time: 3:34 RX

    Previous time from january was 3:51RX. Thrusters felt a little heavy today but didnt slow me down any pullups were in bigger sets this time with less rest. still need better endurance on pullups to go fast will work on this.

  16. Mobility
    WU X 1

    40% x8 – 155#
    60% x5 – 230#
    70% x3 – 270#
    80% x2 – 305#
    86% x2 – 330#
    92.5% x2 – 355#
    100% x2 – 385# (1)

    WOD – Fran

    21-15-9
    Thrusters 95#
    Pull ups scaled to ring rows

    Time – 5:29

  17. Frankie

    WU×2
    Group WU

    Strength: Deadlifts

    140×8
    210×5
    245×3
    280×2
    300×2
    325×2
    350×2

    WOD:

    Fran Rx
    21-15-9

    Thrusters @ 95#
    pullups

    time: 7:38
    PR of 12 seconds

  18. Mobility plus WU×2
    Group warmup
    Strength: deadlifts:
    40%@80# x8
    60%@115# x5
    70%@130# x3
    80%@145# x2
    86%@160# x2
    92.5%@170# x2
    100%@185# ×2

    WOD: Fran:
    21-15-9
    -thrusters @ 50#
    -pull ups scaled to black band for 21’s and 15’s, moved to ring rows to do 9’s.

    Time: 9:15

  19. Annie

    Mobility plus WU×2
    Group warm
    Strength: deadlifts:
    40%@50 x8
    60%@75×5
    70%@85 x3
    80%@95 x2
    86%@105 x2
    92.5%@110 x2
    100%@120 ×2

    WOD: Fran:
    21-15-9
    -thrusters @35
    -pull ups scaled to ring row

    Time:6:04

  20. Gabriel

    mob wux2
    group mob wu

    deadlift
    155×8-230×5-270×3-310×2-330×2-355×2

    WOD Fran Rx’d
    21-15-9
    thruster 95#
    pull up
    time 8:26

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