A.
Four sets of:
Shoulder Press x 5 reps
Rest 90 seconds
Toes to Bar x 10 reps
(use this as a skill session and try to establish good rhythm)
Rest 90 seconds
B.
“Fran”
Rounds of 21, 15, and 9 reps of:
95/65 lbs Thrusters
Pull-Ups
A.
Four sets of:
Shoulder Press x 5 reps
Rest 90 seconds
Toes to Bar x 10 reps
(use this as a skill session and try to establish good rhythm)
Rest 90 seconds
B.
“Fran”
Rounds of 21, 15, and 9 reps of:
95/65 lbs Thrusters
Pull-Ups
A. 135x 5 shoulder press
10 T2B
B. Used 45# DB
6:27. Far from a PR but it’s what was in the tank today.
Only 2 of us at the worout today so we did some running endurance workout
12burpee – 400m run
11burpee – 400m run
.
.
.
1 burpee – 400m run
We did that in team of 2, we split burpee in hald and run in half so quick 200m on assault air runner, Time: 22:29
A. Shoulder press
5×5 @ 145
Couldn’t do T2B so subbed ring L-sit leg raises
5×10
B. No time. Family stuff tonight. Will make it up later in the week.
Gonna hit this tomorrow. Today was crazy. I have been avoiding Fran, so it’s time to get aquainted.
Me too!
Hey everyone this is my first time posting after a workout.
A. 5-125# and t2b were smooth.
B. 7:42 rx. I was shooting for 6:30 and lost pace in the set of 15.
Welcome! Which movement did you lose pace on?
The last 6 thrusters were a challenge, but the biggest hurdle was that set up pull-ups. I did to many on my first mini set, and I was doing 2-3 after that.
Welcome! Great job
Glad to have you here Mike. Stick around and keep posting – this is a great group of folks who will definitely help you progress! Welcome.
A.1: 5x 85# 95 105, 4x 110 A.2: all done, rhythm felt good B: 5:57 rx’d. Massive PR, last done March 6th 2017 in 10:24 Very painful. Was shooting for 5 min and refusing to go over 6. The real goal was to do the first set of thrusters UB for the first time. Thrusters: 21/ 9-6 / 6-3 Pull ups: 21 / 7-8 / 7-2 I was surprised by how I had to break up pull ups because I was so winded, I usually don’t have to break those. Still very pleased with the result and I’m completely floored.… Read more »
That IS a massive PR!!! Congrats, friend!!
Thanks! Hard work pays off 🙂 The Invictus programming is great and your coaching is invaluable
I really like the programming too…but don’t sell yourself short, bro. The real factor is an athlete’s effort over time – consistency. Real results come from good effort being regularly invested over a period of time. That’s what you are doing and that’s why you’re getting good results. Keep up the good work, man!
Preach! 🙂
Consistency is key indeed, I agree 100% with you. Good news is, I’m in this for the long haul. It’s not always easy as you know with little kids (I have a 6 month old and a 2 1/2 year old) but it’s possible if you get your priorities in line. Thanks for the words I appreciate it. Have a great day and enjoy your vacation!
Great job!
Thank you!
Congrats!!! That is soooo awesome to have an all around PR today!! You should be feeling damn good right now!! So happy for you!!!
Thanks Candy I appreciate it 😀 Hard work pays off as you know!!
A. 95-105-115-120 all from the floor the gym ran out of racks, T2B went well
B. 8:49 RX definitely not the time I wanted but it’s all about the process
A1. Press; 4x5x75; was planning on going up, but wasn’t feeling it and still working on overhead position
A2: Unbroken sets toes to rings, time to move over to the bar for another try
B. First time doing Fran in about 4 years, I think first time doing all the pull-ups.
8:17 – really hoping to be in the 7:30 range, but I need to keep doing the pull-ups
65# thruster, I don’t think lighter would have helped much
PR on doing the pull-ups as RX! Great work!
Nice job, Will.
I was planning to take it easy leading up to the team series….. But I saw everyone hitting Fran.
Just Fran. Rx’d 3:10. :55 second PR!
For some reason I thought my old time was 3:09… I was pissed when I finished but shocked when I checked my log. Last attempt was Mar 30, 2016.
Huge PR! Wow that’s awesome!
Thank you Michele! Props to you and Invictus for the awesome programming. I started following Invictus performance in late 2015 and have been very happy with my progress. You all do an awesome job!!
Trion! You animal – nice work.
Thanks Chris! You’re “slow” Fran is still a goal for me.
Awesome Trion!
Nice!
What an embarrassment:
A: 65/75/85/95
B1: thruster = RX
B2: 21/ then 15 and 9 heels on a box (just not strong enough to string together)
Way too much time!!!
There is no embarrassment in fitness. It is what it is. All you have to do is keep working. You are not alone in this! Kudos to you for getting after it and finding a way to work through it.
? thanks Chris. I know, I could have just passed it up. Thanks for the positive vibe. I always struggle with pull up workouts. I need to focus on that movement the most.
#geterdone!
YES…exactly what Chris Pugliese said!! You showed up…that’s 75% of the battle!! Good Job today!!
Very true! Thanks Candy!
A. 95;115;135;155 X5
Same problem too much swing
B. 6:27 w/ 80# (3/2016=7:53 Rx)
Did Fran yesterday weird it came up today 3:19rx
Today: A. 115,125,130,135
Toes to bar done still swinging too much to cycle quick
“Jack”
12 rounds Rx was a sweatfest
I had just told a couple friends that I’d never done Fran on Sunday and it was programmed the next day. I was like, “be careful what you say out loud!”. Super fast time. 🙂
That’s funny! Thank you
A
115#
B
3:53 rx
A. 5×75/85/85/105
A2. 10 ub strict ttb
B. Didn’t have the heart to do this Rx today so scaled to #65 and split up the pull-ups each round.
4:58. Still hurt.
A1.Strict pres all rd 5 reps 65/70/75/80
A2. Focused on strict leg motion so lifted legs to chest height lower down to dead hang and lift again
10/5-5/5-5/5-5
B. Fran Rx
6:54
I wanted to get close to 5 but the grip was limiting sets of 2-3 on pull-ups
Thrusters 21UB/5-5-5 (allmental)/9
You are totally right about that middle set of thrusters being ALL MENTAL. I kept reminding myself of what @michelevieux:disqus said: “…it is possible to move weight while you are breathing hard so try to force yourself to keep moving.” AND this from School of WOD’s Fran strategy page: “15 thrusters unbroken – this is the biggest mental part of the workout. Period. This is where you need your coach screaming at you to not put the bar down. Go to your dark place. This is the set that will get you that PR. Don’t. Drop. That. Bar.” You’ll get… Read more »
A. 125, 125, 135, 135
4×10 UB
I sandbagged on A. Could have gone heavier but really wanted to PR Fran
B. 3:34…PR by :31… Did Fran last on 8/17 at 4:05
I can barely type this. I’m wrecked today. Definitely taking the next 2 days off…oh and I PR deadlift yesterday at 495 – a PR by 90#!!! This has been a good week already…now if I can just stay healthy during the team series.
495 beast! Should’ve thrown the 2.5’s on and flipped that tire lol
Ha ha! I panicked because I’ve never had more than 405 on the bar before so after locking out at the top and holding for a couple seconds, I dropped the weight (steel plates and all) – I was like “I do not want to hurt myself!) so I didn’t for a second think about adding to that…I’m fine with not trying something heavier – I may have 99 problems but an injured back ain’t one!
Good luck in the series!! You crushed your month-old Fran time dude.
Thanks bud. I paid the price for it by not cosuming enough calories because I skipped lunch yesterday. After that last pull up, I was on the floor for about 15 minutes fighting the urge to vomit and aching all over. Won’t make that mistake again!
BUT, the real victory here is to have hit the wall on that middle set, not let go of the bar and fighting through the pain to remain unbroken, limiting those breaks in the transition (a huge mental victory!).
Crushed it. Sub 4:30 is my next goal. I have a long at to get to you, my friend
Thanks a lot Chris. I started following this programming just a little over a year ago and I’ve seen nothing but sweet gains in my fitness. Just stay consistent in your training and you’ll be chasing the real horses who post on here soon enough!
Well done Nathan, proud of you brother!
A) subbed for bench press as it’s international bench press day and invictus continue to ignore this fact. That, and the fact my boobs are getting saggy
B) 6.057
Second time trying fran (first time being in march) – can see this number dropping a lot in future. Just needed a bigger glass of ‘man up’ before I attempted it
A. 135, 135, 140, 140; T2B Unbroken
B. 4:53– Pretty sure it’s the first time I’ve gone sub 5 on this.
A: 55,5kg
T2B umbrochen
B:10:58min Need to work on technique, everything was too Slow Since im currently doing mostly strict work to Build a good foundation
Tweaked back this weekend and it’s still pretty tense.
A. Subbed bench for shoulder press. 165, 185, 185, 195, 195. Subbed 20 crunches for T2B.
B. Subbed body weight squats for thrusters. 5:23.