WOD 112409

In 15 Minutes, do as many rounds as possible of:
10 Box Jumps @ 24"
10 Handstand Push Ups

Completed rounds : 13

Deadlift 5-5-5-5-5

Completed Weights :
140kgs, 142kgs, 145kgs, 150kgs, 155kgs

WOD 111109

Deadlifts 5-5-5-5-5

*Compare to 093009.

then do:-

50 Burpees for time.

Completed weight/time : 135kgs, 140kgs, 145kgs, 150kgs, 155kgs / 2:59



What say you, a jump of 135kgs to 155kgs for 5RM Deadlift.

WOD 102609 "Fran"

WOD "Fran"
21-15-9 reps for time of:
Thrusters @ 40kg/30kg
Pull Ups

Actually today's WOD is Cindy/Mary. But I did Fran instead since the last time I did was in January. Time to set a new PR, I told myself. I have been doing Fran (last 2 times) with the KB since Pushmore didn't have any barbells yet. So this is actually my FIRST time doing Fran with a barbell.


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What is Fran ?

Fran" is another classic benchmark CrossFit workout. This couplet of two exercises induces fear and excitement among those who have had the opportunity/ill fortune to do this workout. It's a fantastic combo that works the entire body from core to extremity.


Because both exercises are such huge compound movements, it takes intensity through the roof. So here are couple of points to note for those of you coming in for the WOD today:-


- Maintain good form. I've mentioned this many times before, but it is essential that form is maintained when fatigue sets in. I know you want a good time on Fran, but don't get injured for your ego.


- Intensity. Fran is intense and that's precisely what we want in a workout. But remember, take a break if you need to. Otherwise Pukie might be paying you a visit.


Enough said, on to Fran!

Taken from pushmore.blogspot.com
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Completed as Rx'd : 6:51

Yes, that's a new PR. But still am not happy with my form on thrusters. Wrist hurt like crap after the WOD.


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Strenght training
Deadlift 5-5-5-5-5

Completed weight
130kgs/286lbs, 135kgs/297lbs, 135kgs/297lbs, 140kgs/308lbs, 145kgs/319

WOD 093009

Deadlift 5-5-5-5-5

I have been purified with this workout! I love DEADLIFTS!

Completed weight :

176lbs, 198lbs, 242lbs, 286lbs, 297lbs



Completing the last set with 297lbs