Barbells for Boobs recap

"Fran". That is Maher (white t-shirt) and Conzelman (white head band).

“Fran”. That is Maher (white t-shirt) and Conzelman (white head band).

This last weekend was a busy one for me in terms of exercise. I walked seven miles while golfing and carrying my clubs on Friday (don’t mock it until you try it!), did Barbells for Boobs on Saturday and then ran 5 miles in the Cherry Creek Sneak on Sunday. Barbells for Boobs was awesome and Front Range CrossFit did a great job of hosting!

Normally Barbells for Boobs is just one WOD, Grace or one of the girl WODs, but this past weekend there were six WODs scheduled: Elizabeth, Fran, Isabel, Grace, Diane and Karen. With my 5 mile run scheduled for the day following I was only going to do four of the six workouts – skip Diane and Karen. Each workout was scheduled two hours apart to simulate competition. Everyone had to get loose, workout, cool down, rest and then rinse and repeat for the following workouts. Continue reading

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WOD – 01.07.2013

There is a “Fran” outbreak around CrossFit. The main site’s WOD on Friday (or Thursday, towards the end of last week) was “Fran”. The notorious CrossFit workout that many experienced CrossFitters love…and HATE!

Fran is 21 reps of a 95# thruster, 21 pullups, 15 thrusters, 15 pullups and then 9 of each. It might sound benign but it isn’t.

After the CrossFit main site posted the workout there was a breakout of videos posted to Twitter of individuals doing Fran. The best I have seen was Matt Hathcock from CrossFit Unbroken here in Denver complete the workout in 2:01. The last time I did it was in early September and it took me 9:33. I am looking to do it in less than 8 minutes because it appears CrossFit Crush is on the bandwagon as it is the posted WOD for tomorrow morning (I am getting ahead of things for tomorrow by writing this on Sunday evening).

Breaking 10 minutes is sort of a newbie goal for CrossFit and if you can get under 5 minutes you are pretty elite. Those who do it in 2 minutes and change are the sorts of folks who compete nationally in CrossFit.

Results
FIVE FIFTY-TWO!! I smoked my goal of 8 minutes by completing Fran in 5:52. I did the first 21 thrusters unbroken and 10 of the first pullups unbroken. Unfortunately I sort of spent my wad on that as I had to break up my 15 thrusters into sets of 6, 6 and 3. Still, PR’d Fran by 3:41!!

Afterwards I still had enough gas so I did a 5×5 of push press with the following results: 5@135#, 5@165#, 3F@185#, 5@165# and 5@165#.

It was a good day!