“Fran“
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
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Sunday Open House!
Excerpt from “The Power of a Positive Mindset,”
courtesy of Ririan Project:
A wise person once said, “If you don’t know where you’re going, you’ll never know when you get there.” It’s true in life and it’s even more true when you try to get your mind in the right place. A positive mindset is knowing that you can achieve your goals and that you have what it takes to get there. The key is being realistic. It’s going to take time to accomplish some goals. That’s just the way it works. If it’s worth having, it takes time. Success is more likely to come in small steps than it is to come in one grand windfall. Once you’ve accepted this, you’re well on the way to achieving your goals. “I can do it and I will. It doesn’t matter how long it takes.” That’s positive thinking. It’s not about rainbows and picnics in a grassy meadow. It’s about hard work and dedication. It’s about having faith in YOU.
QueenFleen,
The blank shirt I ordered is scheduled to get to me Monday evening. Let me know when you go to the gym and I can arrange to stop by to meet with you. If it is better to discuss over email, I will send my email address to info [at] crossfitrx.com.
thanks again
Great! I am at the gym Monday, Tuesday, Wednesday and Friday around 5 in the evening. I am there on Saturday at 10, too.
This week is hinky, because of work, and I won’t be in on Tuesday or Friday.
I am always ready for a chat break when I am at the gym, so come on in and we will get you a CFRX shirt. I bet you could even get in a workout, too! Hahaha!
qf
Wanted to try “Heavy Fran” today, since I’ve never done it Rx’d before. Wish I had planned better, though. I started with a 30# dumbbell for the pull-ups, but quickly realized (about 8 pull-ups in) that I’d be better off with a vest. I wasted about two minutes setting up the 20# vest; used the vest plus a 10# dumbbell between my knees for the remaining pull-ups.
“Heavy Fran”
15-12-9
95# thrusters; 30# pull-ups
16:10
I think I might try a few cycles of “Heavy Fran” before going back to regular “Fran” to see if it makes a difference in my time…
wow Laura, you are my hero.
QF, one of those days will work for me. I am looking forward to the shirt and yes a workout would be fun (can’t believe I said “fun”). I have not visited y’all’s (I don’t know how to spell that and I have been in the dirty south for a long time) gym yet so that will be nice.
Just wanted to say a big thanks to everyone who was able to show up for the challenge. We had a lot of fun and hope y’all had some fun too.
p.s. had a PR on Fran today…4:38 Rx
oh and QF…I was in some serious pain for about 20 minutes after I finished Fran today. I figured you would enjoy that more than the time
Awesome, That Guy! You know I do appreciate that WAY more than your time (which, by the way, I am not even addressing). I will pass on the good news to Lisa, so we can feel satisfied together. As long as I know you, too, suffer, I might be able to do 6 band dips (per round) in my warm-up this week.
(And…congrats on your time!
)
QF I think I can come Wednesday. I will check the board that day to confirm and double check with you. I just got the blank shirt yay and it fits well.
Hmm, no one told me I was supposed to do this one in under 10 minutes.
GG – uh, yeah. Fran is supposed to be the shortest workout. Faster next time?
GG,
ALL workouts are supposed to be done at MAX effort/intensity EVERY single time. No intensity=No results
GG,
No intensity also = not as much pain afterward!
And it does seem that some intensity would = some results.
It depends on what you are aiming for…
- There is always a silver lining.
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