Day 31 was Friday, as in the past weeks I took Thursday after bootcamp as a rest day. Friday I did a mini Fran with the girls at gym but instead of just thrusters and chinups they did:
Saturday we were at a hotel out of town so I took my trusty 45lb kettlebell and did the following:
1 clean and press per side
1 snatch per side
then followed with 2 plus 20, 3 plus 30, 4 plus 40 and finally 5 plus 50. I did the whole thing twice which netted me:
30 clean and press each side
30 snatch each side
I had designed it to revisit my ability to do longer term swings. It was just as tough as I recall doing 40 then 50 swings and having my grip almost fail towards the end.
Sunday – off
Monday I decided I would run a 5k so with a pace that would probably make an arthritic dog feel fit I ran the treadmill to try and give my upper body a break. I didn’t even work out with the girls at gym Monday night, which I have to say I felt a little guilty about.
I am going to try and get back on track somewhat, it seems like forever since I actually put a DVD in the player and followed along. I feel like I am being lazy not following a program and improvising what I am doing. That and I also feel like I am not rotating the workouts properly either. I feel like my weight is going up, something that I am too scared even to confirm on the scale, but I know I am not wrong.
Time to get back to basics I guess.
So my last attempt at Fran was a bit of a failure. So much so that I didn’t even want to call it what it was supposed to be. According to the Crossfit site, Fran is as follows:
21 Thrusters 95lbs
21 Pull Ups
15 Thrusters 95lbs
15 Pull Ups
9 Thrusters 95lbs
9 Pull Ups
and the times that people proudly post for the workout are sub 4 minutes. I think that the last time I did this I was somewhere just over 10 minutes. Given that I didn’t rush through and was at the gym, I don’t think that really counts. This time however I just went through it without trying to hurt myself because I was using 35lb dumbbells instead of a barbell. That is mostly due to the fact that in my basement the ceiling isn’t quite high enough to lift the bar with the 45’s on it, or even I think the 25’s. Since I only have 35’s I was starting out with a 70lb weight. I shouldn’t have been worried however since after about 14 of the 21 Thrusters I had to change the weight for 25’s. It was mostly my balance that was the issue, not the strength. That made the whole thing a lot easier. Even so, I only managed an 8:35 for the whole thing which is a bit disappointing. I was hurting afterwards, so much so in fact that later during the evening I was still coughing up weird phlegmmy acid stuff that tasted like (I assume) battery acid. I almost drowned in my La-z-boy which led me to thinking that maybe I had done a little too much. My personal WOD then looked like this:
Supposed to be row 2000m but since I don’t have a rowing machine I ran 1600m instead (1 mile)
21 Thrusters 70lbs (actually about 14 with 70 and 7 with 50)
21 Pull Ups
15 Thrusters 50lbs
15 Pull Ups
9 Thrusters 50lbs
9 Pull Ups
The whole workout including a short warmup took about 28.5 mins but I think it was the run that really did me in not Fran. For some reason, running messes up my breathing the first few times I do it. If I haven’t run in a while I get really bad indigestion (which I am a victim of anyway) and cough up the grossest stuff you have ever seen. After a few times it goes away, it’s all a bit of a mystery really.
Fran. I can see why people love it.
Very loosely based on a WOD from this week.
Pull ups 10-10-10
Thrusters which are basically a squat with a shoulder press added on.
2×8 45lbs half squat
2×8 65lbs half squat
4×8 95lbs half squat
2×8 45lbs full squat
Legs – jello
Shoulders – pumped
Back – intact