Monday 3.28.11

A Nor Cal Firefighter blasting through Fran

Warm Up: Compound Warm Up


SWOD: 1-1-1-1-1 Thruster

Metcon: “Fran” 21-15-9

- Thrusters (95/65)

- Pull Ups

We are not looking for a 1 rep max for the SWOD. You want to reach a heavy 1 rep to help you get ready for the Metcon. Compare your Fran time to 12.29.10. If you did not do it RX last time try to add some more weight and get after it.

19 comments:

  1. SWOD: 65,70,75,80,85
    WOD: 10:52 65 lbs, green banded pullups. 1 min 16 seconds faster than 12/29/10 time.

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  2. SWOD: worked up to 80x1 not a max because my thrusters sucked today
    Metcon: 11:18 @ 60lbs w/banded pull ups

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  3. SWOD = 185
    METCON = 7:03 PR

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  4. SWOD: 165
    MetCon: 7:03 rx'd pr!

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  5. SWOD: 165#
    METCON: 7:19 @ 95#
    Last SWOD and METCON as a 42 yr. old.
    Tomorrow is a new day :)here comes some new PR's.

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  6. Strength WOD:
    - Back Squats: 360x1, 325x3, 290x5
    - Chin Ups: +80x2, +40x6, Unweighted x8
    - Shoulder Press: 205x2, 185x6, 165x8

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  7. SWOD: worked up to 225#
    METCON: RX'D @ 5:40 new PR !! woohoo!!

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  8. CFFB Strenth WOD:
    -Front Squats: 185x5, 205x5, 215x5, 225x5, 235x4 (failed on rep 5)
    -Shoulder Press: 140x5x1
    CFFB Metcon:
    -7 rounds of: max rep false grip ring pullups, 10 hollows rocks - 33 reps, RX'd

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  9. 85lbs thruster
    Fran 75 lbs at 11:29!
    Next time I will keep better form so my back won't hurt

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  10. SWOD : 235 LBS "PR"
    FRAN: 5:27 "PR" A COUPLE MINUTES BETTER

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  11. swod:135
    metcon; 7:53 rx'd (pr,dropped 50 sec.)
    goal..by years end 6:45 or better

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  12. SWOD: 105#
    Metcon Fran 15:46, 75# w/ BPU

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  13. SWOD: 55, 75, 85, 95, 105
    Metconn: 7:18 as rx'd :)

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  14. Swod 140#(PR)

    Metcon 10:42 RX'd

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  15. SWOD: 65#, 75#, 75#, 80#, 80#

    Metcon: 13:23? @65# and green band pull-ups

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  16. SWOD: 105# PR
    Metcon: 11:04 65# w/ knee in blue band for pullups (at least two minutes faster than last time)

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  17. Swod: 95#
    Metcon: 8:09 as rx'd
    30 sec slower than last time :(

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