Also farwell to Tim G who did his last session with us today before heading down to basic training. Look forward to seeing you again when you get posted back.
Doing the "Virtual Fran" first helps in understanding/remembering the intensity required. Now I just need to keep that intensity up under load, more weight next time.
Hmm might have to try the Virtual Fran, since i've been away I have done a body weight Fran which is Burpees sub'd for thruster but pull ups and the reps remained, I found that as hard as doing a regular Fran. Mind u I am doing all my WODs after work between 4 & 5 pm where I am usually doing them @ 6am.
"Virtual Fran" in warmup is good to see how fast you can move without the load, and gives you a time to aim for. Use a PVC for the thrusters and to simulate the pullup arm action. I got a 2:22 now only wish i could get that for the real thing
8 comments:
So close to a Rx'ed Fran... Next time... and I'll beat cutoff!
AN crew
12 minute Cut Off
Matt Rx'd 9:53
Nathan 40kg 13:35
Jeff 20kg/ orange band 7:29
Robin 15kg/red band 8:40
Tim 15kg/ jumping 8:58
Ben came off his bike yesterday so did
21-15-9
one legged squats (on the one that still works)
pullups
7:45
Also farwell to Tim G who did his last session with us today before heading down to basic training. Look forward to seeing you again when you get posted back.
Sub 10 minute Fran... awesome :)
Doing the "Virtual Fran" first helps in understanding/remembering the intensity required. Now I just need to keep that intensity up under load, more weight next time.
Hmm might have to try the Virtual Fran, since i've been away I have done a body weight Fran which is Burpees sub'd for thruster but pull ups and the reps remained, I found that as hard as doing a regular Fran. Mind u I am doing all my WODs after work between 4 & 5 pm where I am usually doing them @ 6am.
"Virtual Fran" in warmup is good to see how fast you can move without the load, and gives you a time to aim for. Use a PVC for the thrusters and to simulate the pullup arm action.
I got a 2:22 now only wish i could get that for the real thing
Looks like i'll have to be acquiring either some pvc pipe or a broom handle from somewhere down here to get it a bash.
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