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    BROCOLIJOLI   16,453
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Frun

Tuesday, April 24, 2012

Today we did back squats for heavy singles. My PR is 153#, but last week I failed at 133# :/ It had been a while since I had done back squats, but it still had me feeling a little dejected. Today I got up to 133# with relative ease. We ran out of time though, so I didn't get to try adding any more. Rumor has it we'll be back squatting again later this week, so hopefully I'll get my chance.

After that, it was a workout I have dubbed "Frun" (aka Fran + Running):

For time:

21 Thrusters (95/63)
21 Pull-ups
400 M Run
15 Thrusters (95/63)
15 Pull-ups
400 M Run
9 Thrusters (95/63)
9 Pull-ups
400 M Run

I used 48#. I have been Crossfitting for 8 months, but this was only my FOURTH time doing thrusters. My first time was just in February I think. Not really sure how that happened, but it did. Looking back, I think I could've done 53# easily. Next time! Anyway, I finished in 14:25. It was my second Fran-esque workout (we did Heavy Fran in February) but I haven't done straight up Fran yet. Someday!
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HEALTH-E-CLARE 4/25/2012 1:25PM

    Sounds like a great workout and a great time. Good for you on using lighter weights... now you have a good baseline for the next set of thrusters.... Like T said... with so many thrusters, you shouldn't be using your max.

Great job!

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TPELL21 4/25/2012 9:41AM

    Good job with the squats. I find that many of the lifts progress in waves, so sometimes they are up in a workout, sometimes they are down. As long as you are making progress in the big picture it's all good!

The tricky thing with Fran, or similar workout, is that it is intended to be done fast. So while you likely could have done a higher weight it would have been at the expense of your speed. It really is a tricky balancing act knowing when to go heavy, and when to go fast. Anyway, good job with it today!

Good luck when you get around to doing straight up Fran! ;) She a beauty.

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