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This blog is for a bunch of guys who do CrossFit Workouts from all over the place to post our results, musings, and ramblings for all to see.
Weaver Day in the Driveway
Weaver Day in the Driveway
Blog Archive
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2009
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October
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- What's up Suckers?
- 1/4+1/2+3/4=Angie From Hell
- I need a new jump rope!
- "Annie"
- Squat 5-5-5-5-5
- Nate
- Michael
- Health Lift 1-1-1-1-1
- Tommy V
- Walking Lunges and Situps
- Muscle Imbalances
- Tabata Somehting Else
- Weighted Pull-ups 1-1-1-1-1-1-1
- Tyler
- Run Back ex
- Just Plain Wrong
- The TOTAL
- Elisabeth
- Fran
- 5K
- AMRAP row,sumo,pull
- 30 Muscle Ups For Time
- Thruster 1-1-1-1-1-1-1
- So much controversy
- HPC SU BEX
- "I ran and I ran"
- Run with your pistols and situps
- 325 Ways to say Uncle
- Warm Up Wod
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October
(29)
WODoers:
ReplyDeleteReally want to give Fran a legit chance at PRing, so going to see if I feel better tomorrow. After poop number six,I decided I had time to row 2k before round 7.
7:43, no PR but felt good to say fuck you to what ever bugs are trying to get me.
My body is crushing the nasal infection, but the stomach bug is holding its ground. It is bad in the moring and at bed time, but I am slowly winning the war, and I'm still productive during the day.
Finally got one of my goals. To go sub 2:30 on fran, the last time I did it was less than a month ago and got 2:40. This morning got 2:27 and I feel like shit, very hard to recover from. But pretty stoked!!!! All done for the day.
ReplyDeleteMyles
Myles that is awesome. Way to go world class with your time.
ReplyDeleteThat is feaking insane Myles...
ReplyDeleteDid Fran yesterday, but with only 3.5 hours of sleep and some other lingering chemical imbalance issues from the prior night effecting my CNS and GI tract I only could pull a 3:12.
Evan and I are going to hit it up tomarrow. Evan did it 2 days ago and after 6+ months of not doing Fran he was able to dust off a 2:58. So were're both going for a repeat tomorrow morning.
We'll see...
WODoers: My thoughts on how Fran feels
ReplyDeleteAfter Round One: Could stop now and have conversation.
End of Round Two: Head start feeling cloudy, can no longer hear ipod, ears feel like they are filling with water. 95#s is now very heavy.
End of Round Three: Leaning against the bar waiting for it too hit. 45 seconds later laying on the ground coughing and wheezing wondering if it going to stop.
I got my pr by 10 seconds, 4:17. I thought I would have gone faster after eight months, but oh well. If I can shave 10 seconds off my time every eight months, then I will catch Myles' current time when I turn 42 years old, which would make me very happy. Also, if we only do Fran every 8 months, that means I will only have to do Fran 11 times between now and 42, which makes me even happier!
Elizabeth
ReplyDelete21-15-9
Squat Clean, 135lbs
Ring Dips
Jacob 6:28 Rx'd (PR)
21's 2:20
15's 4:50
9's 6:28
I was right at 5:55 when I went into my last set of ring dips then I fell apart, 4-3-1-1.
Afterwards my butt was on fire like you couldn't believe, but I was so pumped with my time.
Myles, I am amazed, truly. You are a machine. Hope you recovered OK.
ReplyDeleteJacob, I don't believe the chemical imbalance story because robots don't use chemicals. A crossed wire maybe, or a drained battery, but don't try to pull the chemical trick! :-)
Justin, dude.... 4:17 is also kick ass! My buddy Sean has been doing CF for 2+ years and he's ripped, and I think you got him beat here. I've read on the site somewhere that anything under 5 minutes is really good. Last time I did this I did it in 5:50, tonight if I go sub 5 I'll be stoked, but I'm not feeling 100% either (no surprise there) so we'll see! Stoked that Chris and I get to WOD all week together. We're planning on going M-F 5 days straight, unless we just feel too spanked.
Sub 5 minute Fletcher, you got it. Set your pace and then burn through the 9's. That's what Evan and I set up this morning with his Fran.
ReplyDelete21's 1:10(40/30)
15's 2:05(35/20)
9's 2:45(25/15)
Low and behold Evan busts out a 2:43(PR).
21's 1:03(41/22)
15's 2:05(38/24)
9's 2:43(21/17)
Evan 2:43 (PR)
I'm posting the video of his WOD as I type, check it out.
This comment has been removed by the author.
ReplyDeleteAfter Evan's heroic Fran, I was inspired to do a little extra and did these two WOD's for a cool down.
ReplyDelete5 Rounds, not for time of:
10 Incline Bench, 45lb Dumbbells
5 Squat Cleans, 155lbs
10 Ring Dips, none kipping
Then Evan and I did some weighted running intervals.
200m Run, 135lbs
Rest as needed in between.
Jacob 0:46, 0:48, 0:43 and 0:46 (Shoulder load carry.)
Evan 2:00, 1:47 and 1:50 (Chest level carry.)
Jacob, I want to make sure I understand you here. Are you saying that the round of 21 reps will get done twice as fast as the 9 rep round with your pace theory here? Does it pan out like that in reality? (So you go balls to the wall and do the 21s unbroken, but by the 9's I am allowing for a bunch of rest, right?). I just ask because you said "burn through the 9's" but the hypothetical pace here leaves a lot of time for the 9's, and not much time for the 21s!
ReplyDeleteHere's your PR on Fran Fletcher....
ReplyDelete21's...T-1:20, P-0:55 (2:15) Running Clock: 2:15
(Thrusters, 10reps/0:30, 7reps/0:30, 4reps/0:20)
(Pull-ups, 14reps/0:30, 7reps/0:25)
15's...T-1:00, P-0:40 (1:40) Running Clock: 3:55
(Thrusters, 8reps/0:30, 7reps/0:30)
(Pull-ups, 10reps/0:20, 5reps/0:20)
9's...T-0:45, P-0:25 (1:10) Running Clock: 5:05
(Thrusters, 5reps/0:25, 4reps/0:20)
(Pull-ups, 5reps/0:15, 4reps/0:10)
Fran 5:05 *+/-
*Remember to buffer you times to acount moving between stations and picking up the bar and what not.
Fletcher, this is what I think is doable with Fran if your prior PR is 5:50 and you're going for a sub 5 minute time. I even included a rep/set break down for you, if it helps.
Did "Elizabeth"
ReplyDelete6:09 previous time was 6:11.
I did a lot of resting that I could have done without. Should be able to get it down lower with a little more conditioning. Got the games on my mind.
Hey dudes,
ReplyDeleteSorry I've been away for a bit. I was in Louisiana for the weekend with the LSU-Florida game. Also, this week, I'm going to be putting in a finals like study hit on preparing for the GMAT this Thursday.
So, I'll be back at it later in the week, just not right now.
Way to kick Fran in the kooch!
Hey guys. Chris got in town last night and we proceeded immediately to the garage gym and did Fran. Niether of us were feeling 100%.
ReplyDeleteMy previous PR was 5:50 got er' done in 5:04.
Getting these crazy sub 3 fast times you guys get seems inconcievable to me. Not only can you not rest AT ALL, you have to do the reps at Superman speed. It's amazing to me.
If I was 100% I know I could have gone sub 5, will next time, but I can wait on this. There is something particularly evil about Fran. Why does Fran make your throat burn so very bad? We sat down for dinner after Fran but we couldn't eat for a while, we had to just sit there and look at the food. Then we had some chinese and sushi accompanied by hot Sake which did help the throat burn!
Oh, and I called Jacob yesterday to talk about pacing. It really helped. He was telling me how your body recovers at X after exertion 90%, but it's like X times 2 or 3 if you go 100%, so leave the 100% for the end of the WOD and pace and plan earlier. That helped. I could have done all 21 thrusters in round 1 unbroken but instead I did 15 and put it down for a few seconds, etc. which helped cos by round three I was feeling beat down, as we all were.
ReplyDeleteFletcher it's kinda like when you were in 8th grade and you felt your first set of boobies. It was real easy to blow the load in the first 20 seconds
ReplyDelete