04/08 WOD

Another busy day in the gym. Great to see the enthusiasm!

"Fran"

Three rounds, 21-15-9 reps, for time of:
95 pound Thruster
Pull-ups

Well, decided I wanted a sub-5 minute Fran. Last time I did it was in November 2009 and that was 5:43 (a huge improvement over my 8:08 in July and 9:29 in March - that was my first ever Fran). So it has been just over a year and I made sub-5. 4:53 to be exact! Totally psyched (but still hacking from the effort). So in just over a year a 4:36 improvement. Not too shabby. Dayamn that hurt. Did the 21 round all the way through but then slowed and couldn't get the 15 and 9 round without quick breaks. Still, totally happy with that time. Can't believe the beasts who do it sub-2 minutes. Insane.

Dr. Reid and CBK were in again. Admittedly, had CBK do too much her first workout. But she has a strong cardio base from being a runner. This time I scaled it back for her:

20% Angie
20 beginner pullups
20 pushups (knee)
20 situps (anchored)
20 squats

She did great and slammed it out in 3:43. After that we did some skills stuff - cleans, deadlifts, and thrusters. Nice work!

I'm starting to ramp up Dr. Reid's volume. Her WOD:

5 rounds for time
200m row
10 thrusters @ 30#

This was definitely a higher volume workout for her and pushed her to the "I tasted a little bile" point. Thrusters looked strong with the squat portion looking good. Making some solid progress. 11:52

The old newbs were back too. Pseudo-Paleo is going pretty good - they should see some pretty serious results in 30 days. We caught Unelastigirl up a bit since she missed yesterday and had her pull 600m and do 30 thrusters w/7.5# PVC. Then they both did the main WOD:

3 rounds for time:
Run 200m
Lunge 30' (need to work on ROM)
10 beginner pullups

Unelastigirl - 7:10
T-Way - 8:18

Solid efforts. They couldn't believe how sweaty they were after such a short workout. Good stuff!