Thursday, April 15, 2010

Improvement

Today I attended the 6am CSCF class and we did a workout that I did in early February. It is a "Fran" like wod and it really helps train you for Fran. I have not done Fran in a while, and to be honest I am kind of dreading it....but really wanting to...I know it sounds strange but that is how I feel. Anyway, today was a sign that I am improving. The first time I did this workout 2 months ago I finished in 17:44 and today I did it in 15:12. My pull ups still need work but they are getting better. 95# thrusters feel light these days compared to two months ago.

6am
-circuit
-20 pvc ohs
-20 sec handstand
-20 db push press (30#)

Strength - Bench Press
135 x 10, 185 x 10, 205 x 10, 225 x 10

W.O.D.
5 rounds:
10 Thrusters (95#)
20 Pull-ups

Rest two minutes between rounds.

Time splits:
0:00 - 1:12 (1st round - 1:12)
3:12 - 4:31 (2nd round - 1:19)
6:31 - 7:52 (3rd round - 1:21)
9:52 - 11:22 (4th round - 1:30)
13:22 - 15:12 (5th round - 1:50)

Time - 15:12

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