WOD:
“Fran”

21-15-9
Thrusters
Pull-ups

Followed by 100 sit ups and 3×8 good mornings

Compare to February 23. Post Fran time to comments.

My favorite Fran video:

*********************

Get to know…..Josh K.!

How long have you been a CrossFitter?
Off and on for over three years, started out working out with friends on playgrounds lugging weights around, slowly accumulated equipment and built pullup bars in backyards, then about a year ago made the switch to a box in College Station, I moved up to Fort Worth in May and just joined CrossFit Seven in August.

What is your previous sports/fitness background?
Not really much of one.

What is your favorite CrossFit WOD?
I love stuff with gymnastics movements, i.e. HSPU’s MU’s, stuff like that. I also love chippers.

Least Favorite?
Anything with wall balls or running

Your Fran time?
I haven’t done Fran in over a year but when I did it last it was somewhere around 4:58. I’d imagine I’m probably hovering in that area now.

What athlete (CrossFit or otherwise) do you admire most and why?
I loved watching guys like Chris Spealler and Rich Froning show off their faith in Jesus, some with their words, but moreso with their actions in how humble and encouraging they are, while at the same time they are both phenomenal athletes!

What do you hope to accomplish by doing CrossFit?
Whatever life demands! I want to be old and still able to do whatever I want some day. And honestly, it’s my hobby, I aim to have fun.

Do you train for a specific purpose (ie, another sport)?
CrossFit is my sport.

What are your CrossFit goals?
Well I competed in the 2009 regionals intent on not coming in last place and finishing all the workouts. Then I competed in the 2010 sectionals in austin wanting to finish in the top half of the field. This year I competed in the open, and did okay, though admittedly I wasn’t training hard leading up to those workouts, so some day I’d love to qualify for regionals.

Do you paleo or zone?
Ideally I do Paleo if I’m actually cooking, which happens maybe 1/3 of the time, and I can feel when I’m not eating right. Zone sounds terrible – I’m not a fan of portion control.

Would you rather do 100 burpees, 100 pullups or 100 squats?
100 pullups, even though 100 squats would be easier, the pullups would be more fun. I don’t think I’d pick burpees if there were only 30.

What do you do when you are not at CrossFit?
I’m pretty involved at my church, hoping to plug in more and grow in relationships there. I’m a Civil Engineer at a firm downtown and that takes up a lot of time as well.

Lifting shoes of Vibram five fingers?
Neither – Innov8! Accomplish the same purpose as Vibrams while not looking so weird. (Though I’m sure if I ever get around to investing in a pair of lifting shoes I’ll change my mind.)

What is on your favorite CrossFit t-shirt?
I love my south central Texas sectional shirt…mostly just because it’s incredibly soft. CrossFit has made me a t-shirt material snob.

What do you do for warmup?
For years I’d only run a 400m. Now whatever gym I’m at, I’m following their prescribed warmup, and maybe adding some pass-overs.

What do you do for recovery? How often do you take rest days?
I don’t really have any set recovery methodology, rest days are just days it’s not feasible to make it to the gym, so they generally come in a few times a week.

What is the best piece of advice you’d give a new CrossFitter?
Drink a ton of water all day leading up to your workouts until you get accustomed to this type of workout. You will still be dizzy, but it will help! When you think you drank enough, drink more, you should pee a lot if you plan on working out that day!

What CrossFit certs have you been to or hope to go to?
I only really aspire to some day go to a level 1.

If you could have dinner with three CrossFit all-stars, who would it be?
Tanya Wagner (where the heck did she go?), Chris Spealler, Rich Froning, Annie T (I know you said three sorry)

What do you like best about CrossFit Seven?
Two words: LAID BACK

Post thoughts to comments.

Media:
Monday WOD, September 26, 2011

17 thoughts on “Monday WOD, September 26, 2011

  • September 25, 2011 at 3:13 pm
    Permalink

    When did we last do Fran??

  • September 25, 2011 at 3:40 pm
    Permalink

    We haven’t done Fran since I started, although we did a “Fran-Lite” on July 1st. Searching old entries show Fran on 02/23/11 and 11/19/10.

  • September 25, 2011 at 7:29 pm
    Permalink

    Oh gosh! Sorry, I forgot the compare to…it’s now posted.

    I’m so excited and anxious for Fran! I have late meetings at school tomorrow until 6, which means I won’t get to Fran until Tuesday…two days of waiting is going to be tough!! I’m excited to hear how everyone does tomorrow! Good luck!!

  • September 26, 2011 at 9:41 am
    Permalink

    6:39 RX (PR) I didn’t feel great till 25 min after. A love hate relationship!

  • September 26, 2011 at 10:44 am
    Permalink

    13:05 (85#)

    We did a “Fran-Lite” about 3 months ago. This was my first time with the real deal. I’ve got some work to do.

  • September 26, 2011 at 11:48 am
    Permalink

    6:49 Rx (not a PR). Still not feeling normal.

  • September 26, 2011 at 11:58 am
    Permalink

    I will try and complete Fran this week. I may do 21 thrusters today, 21 pullups tomorrow, and then 15/15 on wed. 9/9 Friday and saturday.

    Fran – 5 days RX

  • September 26, 2011 at 12:41 pm
    Permalink

    4:39 – No PR

    Breathing is difficult doing situps after Fran.

    Ryan – the shirts are awesome!

  • September 26, 2011 at 12:43 pm
    Permalink

    Bo,
    Was there ever a time?

  • September 26, 2011 at 2:49 pm
    Permalink

    6:43 RX and a PR.

  • September 26, 2011 at 5:07 pm
    Permalink

    538 rx. Ryan1 officially officiated my rx so its official. Felt great…until I had nothing left in the tank for the 9 pullups.

    Also – breaking Ryan news– we had a Ryan #5 come to the 6pm class. What a classic first class- Fran.

  • September 26, 2011 at 6:40 pm
    Permalink

    4:26 rx for Fran! Like a 30 second PR!

    The 100 pullups afterwards? Took around half an hour to complete.

  • September 26, 2011 at 6:53 pm
    Permalink

    Whoops I meant situps

  • September 26, 2011 at 7:39 pm
    Permalink

    9:41 first time at 65# and no band pullups

    I didn’t find anything “good” about good mornings.

  • September 26, 2011 at 8:41 pm
    Permalink

    5:24 rx…only 2nd time for Fran. Left with an awesome headache

  • September 27, 2011 at 7:06 am
    Permalink

    5:58 Rx Fran. Not too happy because that is about a minute higher than my PR. I guess I didn’t have the right mind set today.

  • September 27, 2011 at 7:41 am
    Permalink

    Congratulations Lynn! I’m inspired.

Comments are closed.