Front Squat

95x5
115x5
140x3
175x5
200x3
220x4 (1 rep PR @ 220)

Cash Out - Max Reps Front Squat @ BW (155) - tried PR with 14 reps

"Sobo"...

Up Ladder -AMRAP 10:

 1 Snatch (95)/1 T2B

 2 Snatches/ 2 T2B

 Etc...

8 Rounds + 7 snatches Rx (43 snatches/36 T2B)

"High Octane"

WOD #2

5-4-3-2-1 of:

Bench Press (155)

Kettlebell Swing (79)

1:42 Rx

"Linda"...

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

 1.5x BW Deadlft (235)

 1x BW Bench Press (155)

 .75x BW Clean (115)

 28:45 Rx (46 second PR)

DLs & BPs unbroken. Cleans WAY too slow!

"Bar Muscle-Up Cindy"

 

5 rounds of:

1 Round of Cindy(5 Pull Ups/10 Push Ups/15 Squats)/1 Bar Muscle Up

1 Round of Cindy/2 Bar Muscle Ups

1 Round of Cindy/3 Bar Muscle Ups

1 Round of Cindy/4 Bar Muscle Ups

1 Round of Cindy/5 Bar Muscle Ups

14:55 Rx

Front Squats & "Whipsaw"...

Front Squat
95x5
115x5
140x3
165x3
185x3
210x5

 

then:

"Whipsaw"
3 rounds of:
10 Ring Push Ups
10 T2B
10 Double Unders
6:27 - Duckin Fouble Unders!

"Jumping Karen"

10 Rounds for Time:

15 Wall Balls (20)

15 Double Unders
56:37 Rx - NOT a misprint.

Double Unders were mostly singles and there were too many "No Reps" to count on both movements. A HUGE lesson in humility. 

My EVENTUAL goal is single digits for time. LONG way to go but now I have a benchmark.

"No matter how slow you go you are still faster than the person on the couch"!

Deadlift - 425# x 2

Deadlift 425# x 2

First time using the new 100# York Plates

Nothing better than lifting in your own box!

"Rowing Upside-Down Helen"

3 Rounds for Time of:
400M Row
21 Kettlebelll Swings
12 HSPUs

 11:11 Rx (PR of 1:02!)

First WOD in box. Killer after 9 days off!

A few days off...

I am in the midst of taking 6 days off from training. I hope to resume training again on Saturday. As Mark Rippetoe once said - "You don't get big and strong from lifting weights – you get big and strong by recovering from lifting weights".

"If you're going to grow, you have to train hard and recover from that training. You have to understand why growing is important, why recovery is important, and how to do it correctly. You have to understand that it may even be the most difficult part of the program for you, perhaps physically, or perhaps even psychologically – maybe harder than the training itself".

Front Squats & Toes-to-Bar...

Front Squats
95x5
115x5
140x3
150x5
175x5
200x8

Cash Out: 50 Toes-to-Bar
 

20 Rep Deadlift & "Orange Crush"...

20 rep Deadlift - 315#

"Orange Crush"
10 rounds of:
100M Row
10 Push Ups
 9:34 Rx

20 Rep Squats & Max HSPUs...

20 rep squat - 205# (40# PR)

 Max HSPUs - 25 reps (2 rep PR)

"Trust me, if you do an honest 20 rep program, at some point Jesus will talk to you". - Mark Rippetoe

"Morristown"...

Day Two of Level 1 Cert

.

"Morristown"

AMRAP 8:

8 Push Ups

10 Medicine Ball Cleans (14)

12 Sit Ups

6 rounds + 11 reps

"Fran"...

Finished the first day of my Level 1 at Guerrilla Fitness - CrossFit Morristown with:

"Fran"
21-15-9 Reps for Time of:
Thrusters (95)
Pull Ups

6:26  Rx (2:17 slower than PR)

Finished first round at 1:30 and imploded. All good. No regrets!

Why So Difficult Fran?

Why the hell is such a simple workout so damn difficult? For starters, let’s remember the basic Mathematical rule we keep around here:

P = I = W/T or more commonly said, “Intensity equals Work divided by Time”. Make no doubt, moving a 95 pound weight from the bottom of your front squat to overhead is just about one of the more Work intensive tasks you can do. Work-wise, pull-ups ain’t no joke either — you’re moving your full body weight at least 1 to 2 feet – depending on your arm length. Further, because the rep scheme is the mentally mind-fucking 21/15/9 – every round you go deeper into it, you have no excuse not to keep the intensity up.

Here is what Kevin Daigle had to say about "Fran" on his blog:

http://www.daiglebreathesfire.com/2010/03/if-its-your-first-night-at-crossfit-you.html last March:

FRAN!!!

"The most revered...and feared WOD in all of CrossFit. Your "Fran" time is like the "whattya bench?" of the CrossFit world. The highest pain output in the shortest period of time possible. As we all know, intensity = power....and generally power = pain. The more power you put out, the more work you're doing in a shorter period of time, and it follows the more it hurts. That's just it, Fran HURTS like a kick to cojones with steel pointed wing-tips. Many times, you forget from one attempt to the next just host much it hurts, but you remember quickly. If you've forgotten, the CF Alzheimer's is soon dispatched by the nervous butterflies, cottonmouth, and game-day jitters you feel when you're warming up. Actually, screw that...you start feeling nervous the second the WOD is posted the night before".

"What's great about this workout, is there isn't another WOD in CrossFit that brings the energy level to the gym that Fran does. EVERYONE is fired up for this. It's time to fucking PR, and you will NOT be stopped. {And when you are done and} the pain sets in...excruciating, debilitating pain in my hands and forearms....misery. Fran leaves you feeling physically crippled for basically a whole day. Mentally though, you're on top of the world"

"If this was your first Fran....welcome to CrossFit".