"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95-pound Thruster
Pull-ups
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FRANNNNNNN suckas
Monday, June 23, 2008
'Fran'
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2009 Goals
Jake:
2:30 fran
5:59 naylor with 205#on the deadlift
255# clean
400# deadlift
300# front squat
3:59 - 30 muscle ups for time
25 consecutive chest to bar pullups
master the bar muscleup
Tom:
450lb DL
300lb Bench
21 Consecutive pullups
2:30 fran
5:59 naylor with 205#on the deadlift
255# clean
400# deadlift
300# front squat
3:59 - 30 muscle ups for time
25 consecutive chest to bar pullups
master the bar muscleup
Tom:
450lb DL
300lb Bench
21 Consecutive pullups
GTG - April
Tom's GTG - April
500 Ring Dips + 500 BP (any weight)
Rind Dips: 155
BP: 205 (avg. weight of 180.3#)
Jake's GTG - April
1000 x C2B pull-ups + 500 OHS (any weight)
C2B: 397
OHS: 73
Brett's GTG - April
TBD
500 Ring Dips + 500 BP (any weight)
Rind Dips: 155
BP: 205 (avg. weight of 180.3#)
Jake's GTG - April
1000 x C2B pull-ups + 500 OHS (any weight)
C2B: 397
OHS: 73
Brett's GTG - April
TBD
Grease the Groove - October
Bench Press Challenge
Goal: Complete 275 bench presses @ BW + 25lbs by 10/31/2008 (approx. 10/day).
For example:
BW = 225; BP = 250
BW = 200; BP = 225
BW = 175; BP = 200
As of 10/31/2008:
Jake (@ 190): 275
Tom (@ 225): 151
Josh (@ 190): 12
Berb: 0
Naylor: 0
Goal: Complete 275 bench presses @ BW + 25lbs by 10/31/2008 (approx. 10/day).
For example:
BW = 225; BP = 250
BW = 200; BP = 225
BW = 175; BP = 200
As of 10/31/2008:
Jake (@ 190): 275
Tom (@ 225): 151
Josh (@ 190): 12
Berb: 0
Naylor: 0
Grease the Groove - September
Goal: 250 (125/each arm) x 70lb Single Arm KB Presses by 09/30/2008:
As of 09/30/2008:
Brett: 300
Tom: 200
Jake: 190
Naylor: 165
Homer: 0
As of 09/30/2008:
Brett: 300
Tom: 200
Jake: 190
Naylor: 165
Homer: 0
Grease the Groove - August
Ring Dip Challenge
Goal: Complete 500 ring dips by 08/31/2008 (approx. 25/day).
As of 08/31/2008:
Tom: 575
Jake: 529
Pasty: 300
Berb: 55
Naylor: 0
Goal: Complete 500 ring dips by 08/31/2008 (approx. 25/day).
As of 08/31/2008:
Tom: 575
Jake: 529
Pasty: 300
Berb: 55
Naylor: 0
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"The real tragedy is the tragedy of the man who never in his life braces himself for his one supreme effort, who never stretches to his full capacity, who never stands to his full stature."
- Arnold Bennett
- Cookie Monster
"Forward, as occasion offers. Never look round to see whether any shall note it... Be satisfied with success in even the smallest matter, and think that even such a result is no trifle."
- Marcus Aurelius
"The best pace is suicide pace, and today is a good day to die."
- Steve Prefontaine
"The art of living is more like wrestling than dancing."
- Marcus Aurelius
"The key to immortality is first living a life worth remembering."
- Bruce Lee
"Sloth, like rust, consumes faster than labor wears."
- Benjamin Franklin
"...what a disgrace it would be for a man to grow old without ever seeing the beauty and strength of which his body and mind are capable."
- Socrates
"We are a nation of physical animals who have forgotten how much we enjoy being just that. We are cushioned by this kind of make-believe, unreal world and we have no idea what we can survive because we are never challenged or tested."
- Chuck Palahniuk
"The definition of hell keeps me up at night"
- Howard
"Someone once told me the definition of hell: The last day on earth, the person you became will meet the person you could have become."
- Anonymous
"The basic difference between an ordinary man and a warrior is that a warrior takes everything as a challenge, while an ordinary man takes everything as a blessing or as a curse."
- Don Juan Matus
"All men dream, but not equally. Those who dream by night in the dusty recesses of their minds wake in the day to find that it was vanity; but the dreamers of the day are dangerous men, for they may act their dream with open eyes to make it possible."
- T.E. Lawrence
"The vision of a champion is someone who is bent over, drenched in sweat, at the point of exhaustion when no one else is watching."
- Anson Dorrance
"The real tragedy is the tragedy of the man who never in his life braces himself for his one supreme effort, who never stretches to his full capacity, who never stands to his full stature."
- Arnold Bennett
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"We Will Either Find A Way, Or Make One."
"The best pace is suicide pace and today is a good day to die"
"The best pace is suicide pace and today is a good day to die"
13 comments:
Franny is awesome.
i want to see naylor bust out with a sub 5:00. tommy you're grooving it if you get anything under over 6:30. berb, you better break 10, those 95 lb thrusters are like lifting a feather for you. homer you can pullup the rear end.
You do realize Franny is one of the BL week workouts for next week...don't you?
No...but you do realize it is my week, I have the power , and I like fran. Bwahahahahahaa
glad everyone posted this WOD
14:32
we have not all posted yet.........don't give up..
jake: 6:06
josh: 15:17
sam: 16:30
all as rx'd
Tom: 14:30
Yes, its slow, but I have an excuse. I did 115lb Thrusters.
Well done Hakob.
Brett: 13:50 as Rx'd.
How do you do a 6:06? I can barely get through the first 21 of both in 6 minutes. Geezz.
there's no reason that all of us can't get down to that 3-4 minute time that some of those guys get to. i think i need some tommy medicine and overload the thrusters, i can do them straight through, but slowly, i need more speed on the thrusters.
berb with your powerful tree trunk legs you should fly through the thrusters.
i'm shooting for 3 mins today! i'm going to do both wod's this evening.
4:24
i had the first round done in 1 minute! my thrusters are still not a full motion...stoooopid ankle.
way to go naylor! that's amazing, that's like a minute and a half better than your last one.
the interesting thing about fran is that it kills you when you can't complete it fast and it kills you the quicker you can do it, every stinking time it kills you. it really takes a lot out of you.
I think we have a couple of slackers on board...
Homer: you posted an 11:16 Fran on June 6th, but get a 14:32 two weeks later?
Berb: you posted a 12:45 Fran on June 6th, but get a 13:50 two weeks later?
Jake improved 0:37 from 6:43 to 6:06; Naylor improved 2:05 from 6:29 (May 19th) to 4:24 yesterday.
Suck it up Buttercups!!!
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