"Heavy Fran" - 15-12-9 Reps, For Time:
- Thruster 135 lbs
- Weighted Pull-ups - 45 lbs
Results:
- Laura - 14:40, sub 65# Thrusters, unweighted pull-ups
- James - 14:18, sub 95# Thrusters
- Seth - 11:39, sub 150# Thrusters
- Jason - 20:10, as Rx'd
- Shiloh - 9:44, sub 95# Thrusters, unweighted pull-ups
- Justin - alternate workout, see comments
7 comments:
I was reading some CF workout scaling literature somewhere recently and it talked about scaling to bodyweight-appropriate weights. It listed CF workouts being Rx'd for 180# men, meaning I would increase the weights to scale for me at ~200#. Did that today on the thrusters. 135*200/180 = 150#. I'm going to try this scaling whenever I can for the next few weeks and see how it goes.
20:10 as rxd. i had to do thrusters in groups of 3. can't wait til my rack is done so i can quit having to clean the weight every time i need to do an overhead lift. either that or i just need to hurry up and get stronger so i don't have to do as many mini-sets. :)
Thrusters definitely would have been easier taking the bar from a rack. Only one squat rack at Bowman, so we all had to do the cleans, too. Not fun.
not fun at all...but a good workout nonetheless...
I did a CF Football workout from a few days ago. Didn't think my lower back would appreciate the heavy thrusters much.
Scaled the weight back to 155 and took about an 80% pace.
4 rounds in 15 minutes. Went ahead and did a 5th round for a total of 18 mins.
"Weak Fran"
Injured sholder/been long time=
95 lb thrusters and
unweighted pull ups
9:44
Very glad to see you back at it Shiloh. You were missed.
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