Freestyle Fran and the Weekend Catch-all

Hope your Monday is going well and this week goes better than last, but we shall see on both counts I suppose. 🙂

Let’s do a quick recap of CrossFit-related events for the last few days.

Finding Hope Partner Wod #4

Friday night was the final event in the Finding Hope Partner series between CrossFit Continuum & CrossFit Pick it Up. We met over at Pick It Up that night and I went with my youngest daughter who was excited to be able to attend. (During soccer season she misses CrossFit!)

20160923_183702I got to the door and Matt, the owner at Pick It Up, hit me with the question – “Brian – Prescribed or Scaled?” I answered “both” to be a wiseass and then changed it to “Prescribed, I guess?” AJ was put in the hat for the Scaled side of things.

One of the folks from Pick It Up got up with all the names in a box (or hat) and pulled out random pairings. Shaun Blair and I were paired up, which was kind of funny. He worked out with me a few weeks ago on a Saturday with Isaac at a Team workout, so this isn’t the first time we’ve been put together for a workout.

The workout was a doozy however. “Hope” (done with a 95/65# bar across the board):

  • Fran 21-15-9 of Thrusters & Pull-ups
  • Isabel 30 Snatches
  • Annie 50-40-30-20-10 of DUs & Sit-Ups
  • Elizabeth 21-15-9 of Cleans & Ring Dips
  • Karen 150 Wallball Shots (20/14)

No nice, easy workout that night! We had a 25 minute time cap and wow that was a killer.

We got all the way to 25 wall balls into Karen. So looking at #s of reps we split 90 + 30 + 300 + 90 + 150 = 660 reps. And we completed 535 of them. Not bad for less than 30 minutes. 🙂

I think I pulled my own weight. We were supposed to split things 50/50 and I think Shaun did a few more of one movement and I did a few more of another, so I think it evened out. I can’t do double unders yet, so I doubled those as singles. And some of my reps were a little rough, but we just kept moving.


AJ worked with two of the ladies from Pick It Up and as a team of 3 they kicked butt. They finished all the reps, scaling where they needed to, and did awesome. Both my daughters were fun to watch during this community event. And it was great to work out with each of them at least once across the three nights I got to attend.

I think the whole event raised somewhere around $1500 for Suicide Prevention, which went to a group at District 20 who is helping work on prevention in schools as well as providing counseling services. We had another suicide just a couple of weeks ago at a high school, so they have their work cut out for them.

It definitely raised my awareness of how big an issue it is in our community, so hopefully the money we raised will do some good.

A big thank you should go out to Matt & Andrea for putting the series together. I think we had a great turnout and the money raised speaks to how much folks care about the topic.

Back Squats and Freestyle Fran

The rest of the weekend was spent bouncing around. The girls had soccer. My wife had soccer. My eldest had a homecoming football game and a dance. It was the usual crazy.

And that leads us to today…

I arrived to find Coach Bill setting us up. We had Sarah, Carrie, John, and Anne, plus myself. Started with a 400m jog, then did some one-armed thrusters (35# kettle bell for me), wall squats, mountain climbers, and sotz press to warm up…

400px-Squats.svgFrom there it was right into back squats. Going for a new 1RM today. I did:

  • 135#
  • 185#
  • 225#
  • 275#
  • 295# (fail, old 1RM)

Honestly I was good with 275# – that’s the heaviest I’ve done for quite a while.

Then it was time for Fran… freestyle? Normal Fran is 21-15-9, thrusters (95/65#) and pull-ups. Freestyle Fran is simply 45 thrusters (95/65#) and 45 pull-ups however you want to break it up.

franeinsteinI had to go back a ways after the workout today to even see what my old Fran time was…

  • 9-NOV-2015 – 16:49 Rx
  • 30-NOV-2015 – 17:45 Rx
  • 1-AUG-2016 – scaled, 7 minute time cap – DNF with 75#, pull-ups, and jumping pull-ups

I’m not fast. Never will be. But breaking it up however the hell we wanted was an interesting twist.

So I did:

  • 10-10/5-5/5-5/5-5/5-5/5-5/5-5/5-5

A few of my pull-ups probably should have been no-repped. Got my forehead above the bar, but not my chin.

But my time? Considering what my older times were, I was surprised.

  • 10:17 Rx

Definitely my fastest by a long while. And I’ll take that. As Bill pointed out, I didn’t have nearly as many long pauses. I’d move from the bar to the rig, take a breath, and start. Move from the rig to the bar, take a breath, and start.

I’ll take it. Again, some of the reps weren’t the prettiest in the world – but I did ’em.

Great work everybody – Carrie did Rx and wanted to drop weight but Bill wouldn’t let her. She did AWESOME. And Carrie, John and Sarah all PR’ed on their back squats today, so there were a lot of good things happening today.

Thanks for the encouragement today Bill!

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