Pack: 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. (usually intermediate weights are 65-75# for men, and 35-45# for women)
Puppies: Use appropriate weight sub Beginner Pull ups, Assisted Pull ups or Ring Rows as necessary.
Oooo! I am excited! It hasn't been that long since my first Fran. Unfortunately, I have misplaced my notebook! The horror! I will find it before tonight though- I expect a PR.
Thanks to everybody at 6:30 for encouraging me to continue after I gave up! as in quit! the WOD after the 15 rep cycle. I rested a few minutes and then did the 9 reps. 14:52. that was the most brutal experience I have ever had in my 5 months of crossfit. Oh yeah, 65 lbs, jumping pullups.
2nd one out of the hopper!
ReplyDeletelet's hope we don't see fran more than once during the month of june!
ReplyDeleteBig Dawgs:
ReplyDeleteAs Rx’d
Women use 65#’s
Pack:
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. (usually intermediate weights are 65-75# for men, and 35-45# for women)
Puppies:
Use appropriate weight
sub Beginner Pull ups, Assisted Pull ups or Ring Rows as necessary.
Scaled WOD courtesy of BrandX.
First Rx Fran: 10:59
ReplyDeleteWhy would we see the same workout again? Are y'all putting the balls back into the hopper?
ReplyDeleteOooo! I am excited! It hasn't been that long since my first Fran. Unfortunately, I have misplaced my notebook! The horror! I will find it before tonight though- I expect a PR.
ReplyDeletehm....good question ed! i think we are putting them back in the hopper? amber? i didn't participate last year in bingo, so i'm not sure.
ReplyDeletecongrats to ed and sam for doing their first rxd fran! yay!
Shouldn't be more than once. You can't get the same bingo number twice.
ReplyDeleteYeah - Sam did awesome. First Fran - did it Rx and his time was about 9:30
ReplyDeleteThis is the only time you'll see ole' Fran. Balls do not go back in the hopper.
ReplyDelete7:04 Rx (PR)
ReplyDeleteGreat group at the 5:30!
Thanks to everybody at 6:30 for encouraging me to continue after I gave up! as in quit! the WOD after the 15 rep cycle.
ReplyDeleteI rested a few minutes and then did the 9 reps. 14:52. that was the most brutal experience I have ever had in my 5 months of crossfit. Oh yeah, 65 lbs, jumping pullups.
Way to go Judy - I know the feeling!
ReplyDelete7:56 rx
ReplyDeletefirst fran in over a year. 2 min over my pr. i'll getter next time!
also, paul, check your phone! we need to know if you want to do the wod that was rolled out for bingo. it's your pick since you won the wod today!
WAY TO GO JUDY!!!!!!.. and Paul and Alex and Sam and Ed.
ReplyDeleteYou guys rocked this!
5:30 rx
ReplyDelete7:15 rx.
ReplyDelete3:51 rx so pumped it didn't hurt until about 15 seconds after it was over PR'ed Im starting to like fran Z.
ReplyDelete