Congrats to Coach Sarah and Coach Christa for competing in the Monster Games 2021 Masters Women division!
Classes canceled this week ONLY: Iron Club, Friday’s 0630 & 0845. Sorry for any inconvenience. Back to normal next week.
Conditioning:
MPCF Board WOD
“Fran”
21-15-9 rep rounds of:
Thrusters (95/63)
Pull-ups
For Time
Compare to Monday, 02 November 2020
Skill:
0:20 Hollow Hold into 10 Hollow Rocks
0:30 Rest
0:20 Arch Hold into 10 Arch Rocks
1:00 Rest
5 Sets
Post results and experiences to comments
6:57Rx
No push left in me today. Got in a workout ✅
Didn’t do Fran bc I decided trying to PR would not be the best thing on my knee.
So I decided to do max rope climbs in 2:00, 13! PR by 2!
7:10rx
This is 14 sec slower than last time. I believe I was faster on thrusters this time and I didn’t feel like I redlined. Coming out slow on set of 21(3 sets of 7) was ok but next time push set of 15. Also, I am having lots of trouble lately connecting kipping PLUs. Not sure what is going on. That is where I think I lost a lot of time compared to November.
8:02
My first time doing Fran I did 22# and box pull ups and finished in 5:17. This time, I did 53# and green band assisted pull ups and it took me 6:45. I am disappointed with this time, even though I increased the weight. I broke the Thusters up 12/8, 9/6, 9. The thrusters were tough, but I really struggled with the pull ups. I took too many breaks on the pull ups. Next time, I’ll move quicker on the thursters and won’t rest as much on the pull ups.
I’m so proud, I finished Fran in 6:26! I did 43# thrusters and passive pull-up progression on a 30” box.
I did my thrusters in complete sets, no putting the bar down! I am so happy with it, so proud of myself for pushing through it. Now to lift heavier and work on getting my pull-ups to the next step!
I will say, I hated 5 sets of accessory work, but man, it’s two days later and I’m feeling it. So okay, Jimmy, you’re right! Painful to say but it’s true. Thanks for pushing me coach!