Day 148: Benchmark WOD: FRAN
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| Monday; May 12th, 2014 - the Wall @ ROCK JUNGLE |
Warm-Up:
MOBILITY
TRICEP ROLLOUT - 2 minute / side with BARBELL
THEN
2 ROUNDS OF:
- 10 FROG SQUATS
- 10 FRONT SQUATS
- 10 PUSH PRESS
- 10 RING ROWS
SKILL:
A) (20 Minute) 1 RM
FRONT SQUAT / BACK
5 - 5 - 3 - 3 - 3 - 1 - 1 - 1
B) EMOM 8 MINUTE
MIN 1. 4 DIPS
MIN 2. 30 DOUBLE UNDER
Benchmark WOD: "FRAN"
FOR TIME
21 - 15 - 9
- THRUSTERS @ (Men: 95 lbs / Women: 65 lbs)
- PULL UPS
Today Coach: Jodaye
My Thoughts:
Continue with my strength training and worked on increasing my weight yet again. Staying to the strategy my Strength Coach (Bryan Yu) had set up for me; the goal is to add 10 lbs of resistance each week. The exception of course will be Strict Press. Worked on Back Squats, Strict Press, and Lat Pull Downs
WOD;
I saw this on the board and thought to myself. Am I going to do this or am I going to skip it. Was a bit concerned about how tired I would be but I also realized I don't have a FRAN time. Which mean, the past 14+ months, I never done FRAN. I've seen it come and go, but I was alway out with some injury. I decided to give it a try.
I scaled the WOD with 75 lbs for thruster. I also used the Pull Assist machine at 100 lb. (I'll be switching to Band Assist soon).
I kept my weight lifting shoes on since we were doing THRUSTERS. I've heard that it helps with this type of movement. The first 21 thrusters went off unbroken. Never felt that way before. Weight was light, but I knew that it will catch up to me by the 3 round of 9. Surprised when I finished, that it didn't. I think if anything that slowed me down was the Pull-Ups. Initially, we were to coordinate with another person who was using the machine. There is limited amount of machines. I don't think Chet expected me to finish my 21 in the time it took him to do his 11 Pull-ups. I think he felt equally bad as I had to wait for him to finish and I felt bad that I was rushing him to finish. That's why I'll be switching to Band Assist. I think it's about time I start using the Band and move away from the machine. It's not Chet's fault for the delay. Just the way it happen. I lost about a minute of time. But at least now, I have a FRAN time.
8 Minutes and 41 seconds using 75 lbs for Thrusters and 100 lb assist for Pull Up.
I plan to retest myself on FRAN next month with Jas and/or anyone else that is around. I want to see what my time will be with no delays (pull-up) and maybe use 95 lbs for the thrusters. Something to look forward to.
Thanks for reading and looking forward to Wednesday.
Remember to stay consistent in your training and tackle one WOD at a time!!
MOBILITY
TRICEP ROLLOUT - 2 minute / side with BARBELL
THEN
2 ROUNDS OF:
- 10 FROG SQUATS
- 10 FRONT SQUATS
- 10 PUSH PRESS
- 10 RING ROWS
SKILL:
A) (20 Minute) 1 RM
FRONT SQUAT / BACK
5 - 5 - 3 - 3 - 3 - 1 - 1 - 1
B) EMOM 8 MINUTE
MIN 1. 4 DIPS
MIN 2. 30 DOUBLE UNDER
Benchmark WOD: "FRAN"
FOR TIME
21 - 15 - 9
- THRUSTERS @ (Men: 95 lbs / Women: 65 lbs)
- PULL UPS
Today Coach: Jodaye
My Thoughts:
 |
| WOD Results @ 8PM; Name, Time, Rx or Weight/Assist |
WOD;
I saw this on the board and thought to myself. Am I going to do this or am I going to skip it. Was a bit concerned about how tired I would be but I also realized I don't have a FRAN time. Which mean, the past 14+ months, I never done FRAN. I've seen it come and go, but I was alway out with some injury. I decided to give it a try.
I scaled the WOD with 75 lbs for thruster. I also used the Pull Assist machine at 100 lb. (I'll be switching to Band Assist soon).
I kept my weight lifting shoes on since we were doing THRUSTERS. I've heard that it helps with this type of movement. The first 21 thrusters went off unbroken. Never felt that way before. Weight was light, but I knew that it will catch up to me by the 3 round of 9. Surprised when I finished, that it didn't. I think if anything that slowed me down was the Pull-Ups. Initially, we were to coordinate with another person who was using the machine. There is limited amount of machines. I don't think Chet expected me to finish my 21 in the time it took him to do his 11 Pull-ups. I think he felt equally bad as I had to wait for him to finish and I felt bad that I was rushing him to finish. That's why I'll be switching to Band Assist. I think it's about time I start using the Band and move away from the machine. It's not Chet's fault for the delay. Just the way it happen. I lost about a minute of time. But at least now, I have a FRAN time.
8 Minutes and 41 seconds using 75 lbs for Thrusters and 100 lb assist for Pull Up.
I plan to retest myself on FRAN next month with Jas and/or anyone else that is around. I want to see what my time will be with no delays (pull-up) and maybe use 95 lbs for the thrusters. Something to look forward to.
Thanks for reading and looking forward to Wednesday.
Remember to stay consistent in your training and tackle one WOD at a time!!
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