Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
See comments for scaling.
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Wednesday, October 15, 2008
Tuesday 10-15-08 "Fran"
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(If using Google Maps the data is incorrect. It labels Brian Way as Bergman Ln. Please make a note of it. Yahoo Maps has it correct. Thank you and good day.)
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Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
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October
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- Friday 10-31-08 HAPPY HALLOWEEN!!!
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- Tuesday 10-15-08 "Fran"
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2 comments:
Fran done well is a 3-5 minute workout. This time try choosing a weight that will let you do the workout with good form in that time. Be warned, the difference between sub 5 and sub 3 in metabolic cost is enormous.
(usually intermidiate weights are 65-75# for men, and 35-45# for women)
Warm up 3 rounds:
15 abmat sit-ups
15 push-ups
15 OH squats
15 gm's w/stick
WOD: 9.34 @ 65lbs!
Used 75 lbs. last time and finished around 17min. Cut 8 min. just dropping the weight 10lbs! Pull-ups still killed me though! Great improvement.
Cooled down with OH squat practice.
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