Level 1 Certification - Day 1

WOD #1: "TABATA Squats"
8 20 second rounds of max effort squats with 10 seconds rest between rounds. Score = to round with lowest # of reps.

1. 20
2. 20
3. 16
4. 15
5. 15
6. 14
7. 14
8. 15

Score = 14

WOD #2: "FRAN"
Three sets of 21-15-9 reps for time of:

• thrusters (95#)
• pullups

Time 8:20 Rx

I'm having a great time at CrossFit Atlanta this weekend for the cert. I didn't PR FRAN, but I did spend all day doing lifting technique drills and tabata squats. I want to revisit FRAN soon. Gotta get some rest for Day 2.

FRAN

Warmup:
3x15 pvc passthrus
3x15 pushups
3x15 squats

WOD: "FRAN"
3 sets of 21-15-9 reps for time of:

• thrusters (95#)
• pullups

Time 6:40 Rx PR

I shaved 10 seconds off my previous PR on 10/5/09. Also, this was the first time I have completed FRAN without yakking. Progress is sweet, indeed!!!

FRAN

Warmup:
1x 3/4 body weight power clean (level 2 event - actually lifted 165#)
1x 1/2 body weight power snatch (level 2 event - actually lifted 135#)
15 snatch balance (15#)
15 situps
15 back extensions

WOD: "FRAN"
Three sets of 21-15-9 reps for time of:

• thrusters (95#)
• pullups

Time 8:52 Rx

This was 2 minutes slower than my PR. I did yak.

FRAN

Warmup:
1x15 situps
1x15 back extensions
2x15 jumping squats
ping pong challenge

WOD: "FRAN"
Three sets of 21-15-9 reps of thrusters (95#) & pullups for time.

Time 6:50 Rx

This is a new PR for me. My previous PR was 9:40 on 6/29/09. I'm pretty excited about my performance today. That's a 29.3% decrease in time. The puke monster caught up with me afterwards though. He always does when FRAN comes for a visit. :-)

FRAN

Warmup:
2x15 situps
2x15 PVC thrusters
2x15 PVC pass throughs
sampson stretches
double under practice

WOD: "FRAN"
3 sets of 21-15-9 reps for time of:

• thrusters (95#)
• pullups

Time 9:40 as Rx

This is the exact same time I posted for my last PR on 1/12/09. I'm a bit bummed that I didn't cut any time off of this thing. I think I am going to try this in the evening next time after having a day of food energy to see if that helps.

FRAN

Warmup:
3x15 squats
15 knees 2 elbows
20x windmills (each arm)
thruster practice (45#)

WOD: "FRAN"
21-15-9 thrusters (95#) & pullups for time

Time 12:00

My last time was under 10 minutes. I got really sick in the middle of this one. Not real pleased with today's efforts. I was on track for 6 minutes when the sick monster caught me.

FRAN

Warmup:
3x15 ring pushups
3x15 squats
3x15 situps
100 jump rope

WOD: "FRAN"
Three sets of 21-15-9 reps for time of 95# thrusters and pullups.

Time 9:40 - compare to 12/5/08

I had to go to the dentist this morning, so I arrived early, warmed up and was ready to go by 7 am. I asked Dr. NoNo to let me skip Virtual Shoveling so I could get out of there a bit early. He let me do FRAN instead. I wanted to shave some time off my previous FRAN and I gained 10+ minutes on the old score. Woohoo!! I did puke after the WOD.

FRAN

Warmup:
3x15 situps
3x15 back extensions
3x15 pushups

WOD: "FRAN"
21-15-9 sets of 95# thrusters + kipping pullups

Time 20:02 minutes

My time was bad, but this was the first time I had done the full prescribed FRAN. I think I was dehydrated as well since my head felt like it was going to explode halfway through the WOD. I finished it. I'm happy about that.

"Fran"

Warmup:
2x15 situps & back extensions
3x16 crooked pushups
Brazilian jiujitsu situps practice
3x10 per leg pistol practice

WOD: "Fran"
AMRAP in 20 minutes
10 kipping pullups/20 jumping pullups
10 65lb thrusters

PR: 9 rounds

FRAN Light

Warmup:
3x15 situps
3x15 back extensions
3x15 air squats
3x15 pushups/kipping pullups

WOD: "Fran Light"
Sets of 21-15-9 reps of jumping pullups and thrusters (55 lbs) for time.

Time 6:05