Nice work Tmoney - keep in mind that with Fran you want to do 21 reps thrusters, 21 reps rows, 15 reps thrusters, and so on… You WILL be gassed, but keep going on the same exercise until you’ve got the right number of reps then move on to the next. That will really challenge your body and mind!
Yesterday’s WOD:
15-12-9 reps of clean and jerk (not for time). You select the load, which stays the same for each round, and there is no rest on the floor between reps - i.e. do 15 reps in a row in the first round. Rest as much as needed in between rounds.
I would have liked to do this with 60kg(132lb) but am easing back into upper body stuff b/c of my shoulder, so I only used 40kg(88lb). Surprisingly hard though if you keep the reps going one after the other!
Just for fun, I also did a single rep of 1hand clean and jerk with 40kg (barbell) for my fans 
Today’s WOD is the crossfit total, which is 1RM’s of Squat, Deadlift, and Standing Press. Deads and Presses are out with the shoulder, but squats are a “go”. This is the first real test of the crossfit claims as I haven’t done a single weighted back squat in 4 weeks (edit: had to check the calendar on that one)! Will post results later today
Yesterdays WOD:
15-12-9 40kg Clean and Jerk.
That was hard. The second round was the hardest for me and I had to push press the bar up and lower it back onto my shoulders and rest for a good minute before pushing out the last 3 or so I had left.
I am really excited for Crossfit Total today. My goal is to get between 575 and 600.
[quote]Thirteen wrote:
Nice work Tmoney - keep in mind that with Fran you want to do 21 reps thrusters, 21 reps rows, 15 reps thrusters, and so on… You WILL be gassed, but keep going on the same exercise until you’ve got the right number of reps then move on to the next. That will really challenge your body and mind!
[/quote]
Sorry I forgot to mention that with the reps I did were thruster/bent-over row supersets as called for, so 12 thrusters/12 BO rows superset, 9 thrusters/9 BO rows superset, etc. But you’re right, I need to find the right weight in order to get the 21-15-9 reps, but did do them in the superset fashion as required. Sorry, forgot to mention, thanks for the reminder Thirteen.
Looks like things went well for you, will give the C/J sets a run probably next week.
Keep rollin!
This is a cool thread. It also applies to me soon too because I always start doing more “crossfit” or anerobic circuits during the summer months because you can train outside.
Maybe when I hit up the WOD’s I’ll post my times so we can all compare wee wee’s. If that’s cool w/ you guys. I find it always helps to have people to be accountable to and work against.
BTW that is a really good time for a female “Fran” even with the bands. you can tell you were putting in the work the whole time (ish).
-chris
[quote]Avocado wrote:
BTW that is a really good time for a female “Fran” even with the bands. you can tell you were putting in the work the whole time (ish).
-chris[/quote]
Thanks Chris! We can compare wee wee’s if you want lol…even though I don’t have one…It keeps things competitive though so that’s cool.
April 5th WOD “Crossfit Total”
One Rep Max Squat
One Rep Max Standing Shoulder Press
One Rep Max Deadlift
Squats:
225 x 1
235 x 1
245 x 1
255 x miss
250 x miss
Press:
75 x 1
85 x 1
90 x miss
90 x 1
Deadlift:
100kg x 1
110kg x 1
115kg x miss
Total: 245 + 90 + 242 = 577lbs
Well I just barely made my goal…Better luck next time I guess!
Catchin up on a couple here…
So I did my back squat 1RM last night and it actually went fairly well:
225x3,275x1,295x1,315x1,335x1
My pre-crossfit max was 335 also… when I hit that yesterday it was max effort and I began to feel like I was losing my back so I didn’t go any higher. Had I jumped to 340 from 315 I may have got it…
So that shows I haven’t really lost any back squat strength (so far) with 4 weeks of the crossfit WOD. The real test will come after 8 weeks, by which time I would actually like to see IMPROVEMENT, not just maintenance or loss.
It was interesting doing squats with heavy weight again though as it was more of a mental battle than anything - not having had that sort of poundage on the body for a while messes with your head a bit…
So instead of the posted WOD, I chose to try and catch up by trying “Fran”:
21-15-9
Thrusters (95lb - deep front squat to push press)
Pullups
I did the full weight on thrusters but had to switch to BTN halfway through the set of 15 because my wrists were killing me! Tried “kipping” pullups and they worked fairly well (just got to find my rhythm) although they could have been much more consistent…
Total time: 8:34
Pretty happy with that, although given that I did half of the thrusters behind the neck, I don’t think it really counts in terms of crossfit rankings. I’ll work on my flexibility a bit and try it when it comes up again!
Alright Thirteen and Tanimal, I’m in on Crossfit. I’ve done it for a couple of weeks and I’m hooked. I’ve never had a better workout in my life. Something about the sweat burning in my eyes makes me feel good.
If you don’t mind, I’m going to start following the crossfit schedule with yall from here on out and post my results on here, with your permission.
That way I can keep myself accountable and have other people to measure myself against. Plus I don’t want to let myself or anyone else down.
Today’s workout, Sunday 4/6/08:
“With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able. Use as many sets each minute as needed.”
I substituted bent-over rows for pullups with 95 pounds, and was able to complete 17 full minutes. On the 18th minute I was only able to get 10 reps, so 163 total reps (153 for the first 17 minutes, 10 reps on the 18th minute).
This was followed by Tabatas for 4 minutes on the rower, followed by a 5 minute cooldown. Went back to the gym a few hours later and did 20 minutes of cardio on an incline.
Starting weight: 290 pounds
Will have one cheat meal in 10 days, and will weigh myself then.
Good work TMoney!..Keep us posted on your progress.
I didn’t do the WOD today. My shoulders were feeling kind of achey so I took it easy and just did a hike on the tready for 35 minutes. Then this afternoon Thirteen and I went and rode around on the BMX track for a little while.
Tomorrow is supposed to be a rest day but I may try the WOD from today.
[quote]Thirteen wrote:
So instead of the posted WOD, I chose to try and catch up by trying “Fran”:
21-15-9
Thrusters (95lb - deep front squat to push press)
Pullups
I did the full weight on thrusters but had to switch to BTN halfway through the set of 15 because my wrists were killing me! Tried “kipping” pullups and they worked fairly well (just got to find my rhythm) although they could have been much more consistent…
Total time: 8:34
Pretty happy with that, although given that I did half of the thrusters behind the neck, I don’t think it really counts in terms of crossfit rankings. I’ll work on my flexibility a bit and try it when it comes up again![/quote]
Nice time. Thrusters suck.
Monday - 4/7/08
Rest Day
Went to gym and did 20 minutes of cardio at 7.5 degree incline at 3.5 MPH.
My WOD consisted of practicing kipping pull-ups and some cardio. It was hard for me to count how many pull-ups I was doing as I was trying really hard to focus on technique. The most I could do in a row was 5. It was actually my first time being able to do more than one in a row and actually get my chin well above the bar. I probably did around 5 or 6 sets.
[quote]tanimal wrote:
My WOD consisted of practicing kipping pull-ups and some cardio. It was hard for me to count how many pull-ups I was doing as I was trying really hard to focus on technique. The most I could do in a row was 5. It was actually my first time being able to do more than one in a row and actually get my chin well above the bar. I probably did around 5 or 6 sets. [/quote]
That’s great, how did they feel?
Ummm, pretty good for the most part. I could tell when I was doing them right because they were pretty easy. When I didn’t have a good rhythym they sucked. My hands and grip were actually the limitations!
[quote]tanimal wrote:
Ummm, pretty good for the most part. I could tell when I was doing them right because they were pretty easy. When I didn’t have a good rhythym they sucked. My hands and grip were actually the limitations![/quote]
Kipping can definitely tear your hands up quickly if you aren’t careful or go overboard. Some CF’ers consider it a batch of honor to get a bad tear in pursuit of 50 in a row or something. The rhythm thing for me was the hardest part to get down.
WOD: Tuesday 4/8/08
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Stats:
Shoulder press (dumbbells): 55-60-65-70(fail)-65
Push press: 95-115-115-135-135
Push Jerk: 135-135-135-135-135
I had to workout on my lunch break, so time was limited, I kept my rest periods to 60 seconds on all exercises. Shoulders were torched at the end.
So Tmoney’s short-time workout inspired me to get to the gym at 1032pm tonight (closes at 11) to get in my WOD… ended up with similar poundages to you in the end big guy!
Used the singles as warmups for the shoulder and kept things “moderate” from there:
Standing Barbell Press (singles)
95,95,95,115,115
Push Press (Parallel Grip bar, triples)
112,122,122,132,132… love this bar, feels like I’m in the strongman log press and is tricky in terms of stability…
BTN Push Jerks (fives)
135,135,135,135,135
Shoulder felt good overall, tomorrow’s WOD looks like a good time for sure:
5 rounds for time:
400m run (I’ll sub 800m bike)
30 box jumps (24" box)
30 wallballs (20lb ball)
legs are going to be toast 
yeah budday
WOD, Wednesday 4/9/08
5 rounds for time:
400m run
30 box jumps (24" box)
30 wallballs (20lb ball)
Substituted 24" box for 24" bench, and subbed 20 pound wallballs with 20 pound dumbbell swings.
Total time: 26.59
First two rounds were good, third round was tough, fourth round was hard, and the fifth round, I wasn’t even running straight in the lanes at my gym. Just tried to keep my balance lol.
When I run too hard I get tired pretty easy, so I didn’t run as hard as I should have because I wanted to make it through all five rounds, so it was a fast jog.
I thought the bench jumps would be harder, but they weren’t as tough as I thought they would be (not taking anything for granted). Dumbbell swings were good, just trying to explode up as fast as I can, I definitely feel it in my core.
Nice time TMoney… from the looks of the scores reported on the website, the average time is probably right around what you got (27minutesish)! Brave using a bench for the jumps too… for me 24" bench + fatigue + 150 box jumps = tippage and damage!
Going to the gym in about an hour and a half to try this out…
[quote]Thirteen wrote:
Nice time TMoney… from the looks of the scores reported on the website, the average time is probably right around what you got (27minutesish)! Brave using a bench for the jumps too… for me 24" bench + fatigue + 150 box jumps = tippage and damage!
Going to the gym in about an hour and a half to try this out…[/quote]
Thanks thirteen, much appreciated. Oh yeah, on the fourth and fifth set of jumps, my knees were feeling it. I was ready to fall over any minute, but thankfully stayed up.
On the box jumps, are you jumping onto the box with two feet, and jumping off the same way? That’s the way I was doing it.
I looked at the average times after I saw your post, and I was kinda pumped that I’m finally starting to get some respectable numbers, but gotta keep working harder and get the times lower.
How did your workout go Thirteen?