Baby Fran

5RNFT
9 x 10kg goblet squats - standing on sloping concrete
9 x 10kg single arm dumbbell press
9 ring rows

Fran

21-15-9
20kg thrusters
Pull-ups with green band

Franlet except I forgot a bit

21-15-9
20kg front squats
7-5-3
Pull-ups

Low pressure Fran variant

AMRAP 10
10 x PVC thrusters
10 Ring rows

Didn't count rounds. Don't need the stress.

Baby Fran

21-15-9 NFT
10 kg single dumbbell thrusters - Hold dumbbell with both hands by the ends
Ring rows

Intensity about a 1.5 at best and still sweating.
Work on shoulder position, scapular retraction and (ring rows) and shoulders in my ears at the finish (thrusters) were the focus, then chest high in the squat portion of the thrusters. Everything else took a back seat.

Squats and an exercise in continuity

Just 3 sets of 80kg then a set of 10 with 60kg.
I spent the day walking around shops and my knees and ankles were wasted so I just wanted to get something done.

Then Fran scaled to 20 kg s and green Iron Woody band assist.
8:52

I was trying for no breaks and smooth reps to spare my shoulders and couldn't manage that.
I think I can say with some certainty that Fran as Rxed under 5 minutes is never going to happen for me. The gap is too wide.

I'll aim for the prescribed weight and get that some day near 20 minutes and be happy.

Backwards 9x5 Fran

Got the order backwards

9 RFT
5 x pull-ups
5 x 20kg thrusters

9:33

1 0:55
2 0:48
3 0:51
4 1:01
5 1:06
6 1:11
7 1:14
8 1:15
9 1:10

My grip, left hand especially began failing me on the pull-ups.
The bar felt light on the thrusters, but the groove was a bit off. I videoed it, so I'll horrify myself by watching what I was actually doing in a minute.

Hmm.
Not sitting back enough.
Leaning forward too much.
Abs not consistently tight. They were sometimes.
Not pushing my knees out enough.
Not pushing my knees back to initiate the ascent
Not driving my hips early enough.
The last two together saw me starting the push-press with my knees still bent and forward. No wonder my knees hurt after thrusters.

From what I can see of my feet flailing in and out of frame my kip needs some work too, very weird timing going on.

I did get my breathing right in the last few rounds. Out in the push-press, in at the top and hold through the squat.
Finish position was good, arms well behind ears with no turtle necking.

It's a data point. But not a strict comparison with the correct order last time.
It wasn't raining this time, so that helped.

Fran 9x5 version

Because sometimes you just have to do Fran

9RFT
5 x 20kg thrusters
5 pull-ups

13:21

But I'm pretty sure that that was 10 rounds. The problem is using the lap timer on the watch I bought in America to count rounds. The controls are all in American and I get confused translating.

Let's see
Round Time Total_time
1 1:36 1:36
2 :23 2 That's right forgot to press the lap button until into the 2nd round
3 1:13 3:14
4 1:38 4:53
5 1:46 6:39
6 1:29 8:09
7 1:56 10:05
8 1:30 11:36
9 1:41 13:17
10 :04 13:21

Right got it now 9th round I should have pressed stop instead of lap.
Pretty sucky time for Fran and I don't care, it was fun.

Tried to sit back hard and drive my knees out in the front squats to stay upright and get my hips into it. Did OK.
It started raining lightly just as I started so time was lost drying the pull-up bar. If I'd stopped completely and got a towel instead of wiping my hands on my clothes I probably would have lost less time. Pull-ups were a bit blah, grip problems (rain) and just out of practise.

Anyway, it's a data point. Now I hope to see that drop and turn into the 5 x 9 then the true 21-15-9 prescription

Fran

21-15-9
30kg thrusters
Pull-ups

13:27

Pretty much let down by my pull-ups, I don't work them enough.
Thrusters showed improvement. Still too quad powered and slow out of the hole, but I accelerated out to lock-out nicely. Wrists hurt but. The RSI is getting to be a bit of a problem.
I only have to make it to the end of the week and then it's off work and into sculpting, carpentry and cooking which will help them heal a bit.

Low intensity deconstructed Fran variant

Videoed myself again. My god that's depressing.

I knew my hip and thigh strength is very low and didn't want to complicate already messy front squats with sorting out thrustering, which I've always been bad at.

9 x 5
30kg front squats
30kg press
pull-ups

12:28

The video showed what I thought; Very wobbly knees caving in dramatically. Elbows low, it looked like I had the bar too far away from my throat. I used to front squat with it practically strangling me, where do that go?
The biggest problem was just my hips and knees tracking really badly.
So much to fix!

Cindy 080515, Fran

Pack - 20 minute version
20 rounds plus 3 pull-ups

I made 20! Yip-frigging-pee!

Big dawgs next time!
Woohoo!

I didn't expect to do well as I wasn't feeling particularly energetic.
Splits were:
0:35, 0:37, 0:43, 0:39, 0:46, 0:59, 0:53, 1:03, 1:05, 1:07, 1:02, 1:06, 1:03, 1:03, 1:11, 1:11, 1:02, 1:07, 1:06, 1:05
Push-ups were the limiting factor.
Pull-ups slowed down a bit and ROM decreased, from chest-to-"bar", to chin over bar.
Squats got a bit faster as I settled into it and then may have slowed slightly.
But push-ups! Oy vey!
Broken into doubles toward the end. All good though, well, good by a self-adjudicating Satellite Brand-X'er's standard.

Afterward I sponged off and got a chicken roasting and Lynette warmed up for her first Fran.
15-12-9
20kg thrusters
Beginners pull-ups/body rows

6:19

She wanted to try it since seeing me do it last week.
I wasn't too keen on her doing this because we haven't gone over thrusters yet or even front squats. I made sure she wasn't at obvious risk of hurting herself and let her get away with depth and ROM issues.

I need to be around people teaching these movements to know how to teach her properly. I figured it out for myself, so I haven't thought through how to teach people yet. And yes, I could of course, but I want to be lazy and pinch someone else' good ideas.

Fran 080510

9x5 version
30kg thrusters
Pull-ups

9:45

I chose the 9x5 as that's roughly where my pull-ups break when I'm fresh.

Thrusters were light because since I injured my back I've found my mastery of basic squat movements is non-existent. I wasn't keen on even doing them as I'm only just beginning to work back into slow back squats after finally getting the butt-wink out of my air squats. It still takes an enormous amount of conscious control to keep the curve in my lower back with air squats and I can only just do it with 20kg back squats, so I don't see me as ready for thrusters at speed yet. Not that there was much speed! LOL

Pull-ups were a surprise. Sets of 3 and 2 for about half the rounds. Kipping well, but not continuously, so each one started from a dead-hang, but I didn't need to get off the bar for each rep. Previously kipping pull-ups were singles with my feet having to go down to reset my grip on the stupid rafter. With that getting stronger I can maybe(?) work in the push away and get a rhythm going. Maybe

I don't believe I will ever break 5 minutes for this.

Lynette did:
Diane
Butterpuppies
15-12-9
40kg deadlift
HSPU piked on knees
7:52

Only the 12rep HSPUs were broken.
Her deadlift is good, the weight was very conservative for her, but she's not practised the movement and I didn't want to overload her first time out of the gate.

Fran 080331

Pack
21-15-9
30kg thrusters
Pull-ups

13:11

The thrusters weren't as heavy as last time, but there just wasn't much there.
A bit run down I think, ready for a couple days off.

Fran 070826

"Fran"
Pack -ish

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

14:09

First go 'round with the lady. I've been looking forward to getting a stake in the ground for some time.

Pull-ups broken as heck, but no jumpers.

Thrusters, don't talk to me about thrusters!
Elbows inside knees or outside?
Elbows up like a front squat or down like a shoulder press?
Do you think I could remember any of that?
Felt like a gangly uncoordinated, oh, that's right, I am a ....