Saturday, 09 Jan, 2010

Posted by Mandee on January 8, 2010   |   23 Comments


Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster

Post time to comments.

Compare to 091117.

Judgement as a Virtue– The CrossFit Journal

Only two days left until the Zone diet Challenge… what’s going through your head? What preparations do you still need to make?

23 responses to “Saturday, 09 Jan, 2010”

  1. Emily D. says:

    dang….hate that Fran comes up on my off day!

    everyone stay warm! our boat is frozen in our slip and our heat finally went out. I may have to do squats all day to stay warm 🙂

    and thanks to Tracey for doing my body fat……really good motivation for the zone challenge.

  2. Robert S. says:

    10:20 as rx’d

    This is shit. I have been slow and have felt weak for 2 1/2 weeks. This is almost 2 minutes slower than my last fran. I’m not sure if this is from going to 2x fat and my body is adjusting or if I’m still suffering the effects of a sinus infection.

  3. Aaron says:

    8:38pr (prev pr 10:13)

    I want to try this again after the Zone challenge. New goal is unbroken and sub-6, which will take a lot of work and diet discipline.

    • Daniel says:

      You can get sub6 by just going unbroken the first round. If you do all 3 rounds unbroken you’ll be in Kevin, Russell and Zak territory.

  4. Kerri says:

    9:51-Exact same time as last time, but MUCH better quality kpu’s, so,this is still scaled. Last time, I was looking at the bar (or less), this time, I was getting my chin up to the bar most times.
    Thrusters were unbroken on 21 and 9, struggled with 15 and had to set the bar down once.

    Tracey, I can’t WAIT for your posting..=o)

  5. 13:17 @ 85# thrusters. what a way to get back into CFH post-Boston!

  6. Daniel says:

    3:54 PR. sub 4 for the first time.

    Round of 21 unbroken and round of 15 thrusters unbroken. Almost round of 9 thrusters unbroken. I set the bar down on 8 because I wanted to make sure I got a good quality thruster on my last rep. Tanked on my last round of pullups. Felt I could have done better on those.

    Great job Justin on the PR! Thanks for pushing me Katie, Russell and Jake!
    I’m happy to have broke 4.

    Zak and Garth looked spent after their Crossfit Foorball, Football Gone Bad, workout. Good job guys.

  7. Jake Naumcheff says:

    4:47 PR by 47 seconds
    Big thanks to Kevin for pushing me, I tanked on the round of 15 for some reason but If I can get through that round unbroken sub 4 is definitely possible. Great job to all the PR’s today!!

  8. Russell says:


    eight seconds slower than my PR, but better than I had hoped for. Felt like crap today and had that pitiful feeling-sorry-for-myself attitude I tend to get when I don’t sleep enough. Thanks to Justin and Garth for staying around and cheering me on after the POSE class, and thanks again Garth for bringing your camera for everyone.

    Oh yeah, and my lungs still feel awful. This cold stuff needs to stop.

  9. Garth says:

    CF Football — Football Gone Bad
    45# thrusters
    Box jumps
    Double Unders
    Row – calories

    1 min each, 1 min break after each round

    Rd 1 – 129
    Rd 2 – 117
    Rd 3 – 97
    Total — 343

    Thrusters were toughest. My double unders have made big progress.

  10. Justin says:

    Pr by 7s
    Round of 21 unbroken, round of 15 broken up into 10 and 5 on both and round of 9 broken into 5 and 4 on both.

  11. tracey says:

    8:46…off pr by 40 sec. I felt like I would have done better today. Dont know!! I didnt do #2 this a.m. and that is like a weighted pull up LOL!!! and I tried to tape my own hands/wrists which was a big mistake. It was pretty painul around my wrists by round of 15. Oh well, I did link some pull ups this Fran.
    Congrats to all the PR’s
    Pose clinic went very well! THANKS David and Garth.

  12. Larry Lowe says:

    Home Gym:

    7:02 pr by 45 seconds. Bar was almost too cold to hold.

    pu’s all unbroken
    thrusters: 15-6, 6-5-4, 6-3

    I need to eliminate a couple of rest breaks on the thrusters to get in the sub 5 minute range.

    I finished my round of 21s in 2:10 – the time that the elites are done with the entire workout – pretty humbling.

  13. tracey says:

    What? im not tracking

  14. Larry Lowe says:

    tracking what? That is how I had to break up the thrusters to get 21-15-9. I couldn’t get them unbroken.

    • tracey says:

      Larry, Im sorry, For like a moment Daniel had posted “ive got your invitations” then it was gone…My reply was to him. I wasnt tracking him. Is it posssible to erase post?

  15. tracey says:

    Scott and I are eating Paella, french bread and great wine! last supper!!! I lost 4#’s this week with just cleaning it up(pre-zone) I know it was water, but none the less its 4#’s of it. 🙂

  16. klowe says:

    2:42PR by 3 sec

    Pulllups are still frustrating the crap outta me. I fall off the bar in the 15’s and 9’s. My theory is it has to do with my “monkey grip” on the thrusters and PU’s which wears out my grip.

    Who knows…..it is frustrating. I think the only way I’m ever going to get into the 2:30’s is to “train Fran”…..but I hate Fran so …No way.

    Great job on all the PR’s today! Great intensity in the gym all around today!

  17. Katie says:

    9:39.. waaay off my PR which surprises me b/c I was pretty amped up to do this today. I figured out that the last time I did this was Nov 17th, right before the holidays/guests/end-of-year work crunch which led to inconsistent training and diet. It’ll be great to see how getting back on track with both will improve my time. Plus working on thrusters period… they suck!

  18. Tasha W says:

    8:49 scaled (45lb thrusters and jumping pull ups.) I’ll get there… Saw the video of Russell doing Fran on FB just now and got tired just watching! Good luck to everyone doing the Zone challenge.