Monday, November 5th

To warm things up we did power cleans plus 2 thruster, building to "heavy". Heavy for me turn out to be 125lbs. I'll take it

Then we did Fran.

On July 18th, I wrote:Fran.

Previous Fran efforts:
Sept 2, 2011: 13:22 @ 75#
Oct 8, 2011: 9:44 @ 75#
Nov 19, 2011: 13:35 @ 85#
Jan 23, 2012: 8:12 @ 65#
April 6, 2012: 9:16 @ 75#

Today: 7:24 @ 75# !!!!

In November after my fiasco, some athletes that used lighter weight and band-assisted pull-ups had times close to 6:00. Francois said they needed to up the weight and us less assistive bands. They were getting too fast at their current effort.

Previously he had said, over 10 minutes and you aren't getting the metabolic conditioning. In fact he sometimes caps the workout at 10:00.

So I think that's my plan. I'll go back to 75# to get back under 10:00 and work until I can go sub 7:00 or sub 6:30 before I increase the weight again.

I went unbroken the first round at 65lbs in January, but I made it to only 16 of the first 21 today, so I also want to be able to do the first 21 thruster unbroken before I move up. I think next time might be the last at 75lbs. We'll see.

So at the very least, I got a good plan out of today's workout.

Plan is working. I think I'll add to that plan, that the first 21 thrusters have to be unbroken before I move up to 85#. I went unbroken the first round at 65# in January, and I made to 16 of the first 21 today. So I think next time might be the last at 75#. We'll see.

I broke up the work, round 1, thrusters 16 + 5, pull ups 15 + 6, round 2 thrusters 5 + 5 + 5, pull ups: 5 + 5 + 5, round 3: thrusters 5 + 2 + 2, pull ups 9! I was going to break them up, but coach Isabelle was standing right next to me yelling "UNBROKEN! UNBROKEN! DON'T STOP", makes it hard to drop off the bar with that going on!

Very pleased with this.

Well I lied.

I felt that it had been a long enough time since the last Fran that I was sure to under 7:00 at 75#, and the year is running out, so my goal of decent Fran Rx is slipping away. There may have been a bit of ego involved, but I felt strong, I had my new lifting shoes and 3 and a half months of training since the last time.

I did 85#

First round, unbroken, in 1:52. Broke the 15 thrusters into 5s, made to 9 pull ups straight, then added the remaining 6. But I was already at 5:12 on the clock. The last 9 thrusters went 5 and 4, at 6:38, so I tried to hammer the pull ups to go sub 7. Made to 6 and looked at the clock: 7:02, CRAP! Took a few deep breaths and jump back on for the last 3 and finished in 7:17

PR plus 10# heavier!