PR- FRAN

The 'girl' wod that everyone loves to hate...
FRAN
21-15-9
-Thrusters (45kg)
-pull ups
My time= 5:57

Good workout to have on a friday arvo. Last time I did this was my first time, at my level one cert back in June but with 40kg. I got a time of 6:24 and this time I was aiming for a sub 6 time... so pretty stoked:)
Definately a workout that you feel like you're holding your breath for six minutes (if you're not gasping for air at the end.. sorry but you're not going hard enough... or you're bat man.)

100's Wod:
100 air squats for time
My time= 1:50

(did this in the bathroom before a shower...why not eh?)

                                           1 second in... "shit"

holding the fort

So my brother and I have been looking after the box while owners Match & Kirst were away on a well deserved holiday. This also meant a chance to program Tuesdays 'Strength & Power' session as well as Wednesdays WOD. Shown below along with my training for the last three days:

Sunday 25/09
Recover from the Primal Pairs competition on Saturday (update pending)

Monday 26/09
Wod 1:
Tabata sit-ups
Accumulative score= 92

Wod 2:
12, 9, 6, 3, 6, 9, 12
Pull-ups
Push-ups
Box jumps          (24")
Burpees
My time= 9:56

100's Wod:
100 sit ups for time= 3:53
100 KB swings (20kg) for time= 5:26

Tuesday 27/09
Strength & Power session

1)7x1 barbell farmers carry (adding weight each rep)
Final rep= 120kg (60kg each hand)

note: dropped weight twice before making it across room (15m). These were hard as i had never done these before, the weights moved either down or up as you walked causing you to drop it not because of lack of grip strength, but from the bumper catching the ground. It was definitely a challenge to keep those bars horizontal, but i guess that's the point!

2) 3-3-3-3-3 weighted dips
    3-3-3-3-3 weighted strict pull ups
Final weight for last set of each= 16kg (69kg body weight+16kg vest= 85kg)

These felt pretty good, started off with just 2 bars (approx 1.3kg each) in the vest and by the last set all bars were in.

100's Wod:
100 pull ups for time: 6:32

Got the first 20 in a row, managed another 10 after that, So basically got 30 within the first minute. After that it was a few sets of 5, and then 3's all the way in. No ripped hands, a nice surprise.

Wednesday 28/09
A couple of back2back Wod's I programmed:
Wod 1:
10 Min AMRAP:
-50 double unders
-15 pull ups
-10 power snatches  (40kg)
My score= 3 rounds

Wod 2:
8 Min AMRAP:
-200m run
-8 pistols
-10 KB thrusters (20kg)
My score= 3/17

Absolutely devastated I had only 2 more thrusters to get to 4 full rounds. Two short, but taxing wods... tomorrow's looking like a rest day:)

new focus

So it's been close to a month since my last post. It's not that i haven't been training, but have been focused on the many other things going on in my life (mostly Uni)... So I've taken this time to re-focus on my fitness goals and will sort of 'start afresh'. This means (1) a new training program, (2) more focus on my nutrition, and (3) more time learning the movements and working on becoming a better coach. These are the three parts that i hope to concentrate on as my Uni work load decreases and I have more time to do so.

(1) A new training program-
I feel i should be ramping up my training if i want to reach my goals of making regionals in 2013 and the world games by 2016. So after a 10 months of getting to know my body and what i can/can't handle training wise, I have come up with a program for myself that i hope to follow to keep my performance heading in a upward direction as opposed to what it feels like at the moment. Horizontal.

It consists of:
-2 days on: 1 day off
-The 2 days of training will consist of 2/3 workouts
-1 workout will be a met-con programmed from the box (Cooee), the 2nd will be a '100 workout' (an idea that i have come up with to focus on building both skill and work capacity for a movement), the 3rd will be a pure strength or skill session.

The 'hundred' workouts:
I lay awake one night thinking of how i can improve a particular movement the most efficient way. It hit me, Do it... A LOT! seems blatantly obvious doesn't it. I figured doing a hundred reps of one movement for time would be a sufficient number to improve that particular movement and create that intensity that we are after. The 'hunderd' workouts could range from anywhere between 100 seconds (if doing air squats) to a maximum of 2 hours (me doing 100 muscle ups!). But on the whole they should be around the 5 to 20 minute mark. The perfect time space. An example of this is my first two '100s' workouts:
1) 100 KB swings @20kg for time: 5:26
2) 100 pull-ups for time: 6:32

The idea is to do these again in the near future and work on getting that time down and/or doing it at a higher weight. It's cool cause you can do any movement you feel you need to work on (100 pistols for time, 100 snatches etc..) I think this will be a good addition to my training program and a way to keep myself motivated and to improve particular movements that may be a weakness for me. I do get that it contradicts the 'constantly varied' ideology that crossfit promotes, but that is what the other workouts are for.. this is more of a idea purely for training purposes. See if it can help you?