21-15-9 reps for time of:
Thrusters 95/65
Pull-Ups
Post time to comments.
Accessory Work
Goat or core work
Laurel sets up a deadlift from yesterday's WOD
Established 2007
21-15-9 reps for time of:
Thrusters 95/65
Pull-Ups
Post time to comments.
Accessory Work
Goat or core work
Laurel sets up a deadlift from yesterday's WOD
Hahaha, we were just talking about Fran last night. Good luck everyone!
Just started the Foundations class–Tabata squats today. Lowest score was 13. Looking forward to coming back for more!
fun times with Fran everyone. Everyone really pushed it hard and rocked it.
my first time as prescribed: 10:52(last time, 85 lbs, on my birthday: 10:43)
Work Performed45097.99 joules4598.64 kg-m33264.28 ft-lbs
Power Output69.17 watts0.09 horsepower51.02 ft-lbs/sec
8:00 as rx’d
Also, in reference to a later conversation, the Beatles song that Paul McCartney sings the bass line for is I Will from the White Album.
“Fran” as Rx’d
8:53 PR
Fran IS my goat.
Feb. Foundations: Tabata Squats-My lowest # was 9.
My third date with Fran didn’t go very well: 5:52 Thank you Jack for keeping time and kicking my ass!
Last time was 4:38, so it’s a performance fall off, but I’m happy with that time considering the workload from yesterday.
Will plan some heavy thrusters in my future…
Ran twice around the block at a jog — has been forever since I’ve run.
Then did tabata muscle-up’s: 1, 0, 0, 0, 0, 0, 0, 0. Very Humbling. Largely due to Fran and the dips yesterday. That’s OK — can’t always do things when you’re fresh. No injuries, so that’s good.
Sameer: nice work! What are you using to compute the power output?
Stephanie: that was an amazing performance — how’d you get so strong?
Jeremy: whoa.
Charmel: One day we’ll be able to hang with Jeremy…
Jack: You really brought it today! Thanks again for helping me sustain the pace.
And Nicole: You’re pullups are looking amazing!
Can’t wait to do FGB!
OK — time to digitize the video…
Fran -7:17Glad to have finally done it. I’m excited already about doing it again, as I expect improvement in my kipping.
Being able to hang with J would be quite an accomplishment Dan! We’ll be big dogs someday.
Bethany, you’re my girl! You went even heavier than you thought you could and showed so much determination. Btw, you’re knees tracked the whole time, every rep. You rock!
From Jeremy on down, great work by everyone. Can’t wait for tomorrow.
First time as Rx’d – 6:44.
Stephanie, you rocked it!
FRAN – 8.43, blue band (first time using blue instead of green) for pull ups and 80lb.
first time doing it. awesome WOD. looking forward to the next time.
insanely awesome to see everyone rock it. really inspiring.
3:24 as RX (PR by 33 seconds)
and just because Sameer started it:
Work Performed48932.03 joules4989.6 kg-m36092.27 ft-lbs
Power Output239.86 watts0.33 horsepower176.91 ft-lbs/sec
Dan, Catalyst Athletics has a great Work & Power calculatorhttp://www.performancemenu.com/resources/powerOutput.php
Fran – 9:39 w/ 50lbs & pullups on white band.
Charmel you rocked it! Always a pleasure working with you.
Today was just one of those special days at CFSBK. I think my favorite part was watching John’s beautiful last 9 pull-ups.
I had the pleasure of watching level 1 and 2 today. It was damned inspiring. Every single person pushed him/herself and his/her partner – there was great support today. You all had each other’s backs.
I have to mention John’s absolute determination as well – you really did not give into the pain. Stephanie totally blew my mind. And Nicole with her new found pullups. And Bethany going heavy. And Jenna pounding out the thrusters and the pullups. And Sameer’s picture perfect thrusters. And, and, and…
Good work. Really.
My very first encounter with Fran (as rx’d) was over after 9:something minutes. Only two month ago, finishing a WOD which requires that many Pull Ups was an unthinkable idea to me. I have to express my gratitude to Scott for counting and pushing me through every round.
I do agree with so many who posted earlier: The atmosphere at the Lyceum was electrifying today. Great fun and a great experience!
And the review on kipping pull ups and thrusters given by David and Margie was highly valuable to bear up against Fran.
Fran 9:45 45lbs., green band pullups, I’m a puppy. Thanks, Dan for kicking my butt. Charmel had the best tshirt, The place rocked today! My Goat Is My Gut
Decided to buy into the new burpee challenge after our lunch conversation.
Have paid back taxes in the form of 55 from the other day’s WOD and 8 round of 50 burpees (6 of them while the commercial break of BSG – thanks to Charmel for the suggestion) trying to not stop too often.
Times per set of 50:3:483:533:584:054:114:34Show ended, took about a two hour break then did two more rounds after correcting some breathing issues:3:143:07
Check’s in the mail for the remaining burpees…
Hello everybody
Great Fran times!
I just wanted to let you know about my Mobility, Flexibility and Stability workshop. The workshop will be for athletes and trainers and focus on various techniques and exercises for improving range of motion and midline stability. It’s this Sunday so please go to my website and sign up. This will be a great opportunity for all you guys that need to work on your flexibility and all you trainers that need to learn how to get people to work on their flexibility.
http://crossfitvirtuosity.com/blogs/news/404-mobility-flexibility-and-stability-workshop
Started Foundations today
Lowest score for Tabata squats was 15
first fran rx’d
9:03
chris – you rocked it and thanks for moving my butt along. there was absolutely amazing energy at the lyceum and everyone’s strength and determination was inspiring! i love it.
this is a big weight off my shoulders – i really felt like i was going to vomit when i heard it was fran.
did 28 burpees. so so sore. dan – you are crazy! you mentioned buy in but i didn’t think you were serious! it’ll be nice burpeeing with you!
test
A foundations newbie, Tabata squats low score was 9.
A little sore today, so I guess tomorrow I will be a lot sore.
Crossfit with a side of bacon: http://bacolicio.us/http://crossfitbrooklyn.typepad.com/crossfit_brooklyn/
hm that post worked. let’s try this again
dan– enjoyed filming today. let me know if you want help w/editing. I hope I didn’t get in anyone’s way while behind the camera.
steph: great work today. I also felt so incredibly nervous for my first fran, but this time not so bad. I think doing the 5/7/10 working at 95 really helped my confidence level.
My Fran time is a blur! I know it was over 14, not very quick but it was an animal. Thank you everyone cheering me on at the end, you all really helped me through that. I felt that my pullups were the best part. The Lyceum was on FIRE yesterday! Everyone kicked butt!
Started Foundations class on Sunday – lowest score on Tabata squats was 10.
My legs barely worked on the way home, but an easy going 3 mile tromp through muck in central park later on really mitigated any stiffness.
John — just reviewed the video footage, time was 14:07 with an awesome batch of pullups at the end!
thanks Dan!
I think this was the first time i was nervous before a workout. Fran as rx’d… 11:35
the thrusters were far heavier than i expected them to be and i kind of felt like i was doing them in slow motion. Jenna thanks for your coaching!
Fran as Rx’d for 1st time ever:9:57
I know I’ll only get better from here. Much thanks to Andy for helping me get through the pull-ups.
fran as rx’d6:48I hate pull-ups
Foundations class. Tabata low score of 7. Sore back! See you Thurs.
Squats 8