Oh Fran Fran Fran

A decent sleep. Whether it was aided or impeded by yesterday’s time change, I cannot say. But it started earlier than usual, and was interrupted only minimally with fitfulness and nighttime bathroom routines. Probably I got a total of 7 hours of sleep.

Up, coffee, two block breakfast (pineapple and smoked salmon).

And now I am off to CrossFit Asheville for a workout involving Overhead Squats for strength, and that CrossFit Mothership Benchmark WOD most loved and feard, “Fran.”

Warm-Up

Agility ladders and obstacles. Stretching. Push-ups (10), Overhead Squats (10), Sit-Ups (10), Pull-Ups (10 total dead hang, but not all in warm-up period, actually).

Strength: Overhead Squats

My most recent strength work on Overhead Squats was on Sep. 21st. At that time I set my 5 rep PR at 75. But I did extra work sets. Total volume was 2,020.

I intended to do a 3 rep session, but got caught up in the pursuit of a much higher five rep max. I’m glad I did. I only wish there had been time for one additional set at 95.

Result: 10 x pvc / 5 x 45 / 5 x 45 / 5 x 65 / 5 x 75 / 5 x 85 / 5 x 95.

Volume: 2,050

To be clear on procedure: I did not use a rack. These weights were brought overhead using a power snatch.

WOD: “Fran”

In recent weeks we have twice prepared for Fran (on Oct. 14th and Aug. 28th) with difficult WODs that stress different aspects of the benchmark. I skipped an opportunity to do a full Fran on Jun. 22nd and did a super-wimpy “Mini-Fran” instead. The only other time I have done Fran was back in February. At the time I weighed over 210 lbs, used only 75 lbs, used the big black heavy resistance band for pull-ups, and took 15:44 to do it all.

Well, I knew I could crush that today!

Bar Weight: 85 lbs. Pull-Ups: Unassisted. Time: 9:50.

I’m still a long way from elite (sub 5 minute Rx’d Fran) but I’ll take it.