Fran + Official Warmup

I'm a little behind on posting my workouts - but I have still been doing them.
On 12/11 I got my revenge on my last failed attempt at improving my Fran time - and this time I did much better - though I'm thinking that until my metcon is improved more, it may be a good idea to bring some strategy to the table, even in such a short WOD.

I started out with my usual warm-up:
1/2 mile - 4:21
5 pull-ups
20 sit-ups
20 push-ups
20 squats
10 dips

Depending on the day, this is basically my "official warm-up", which is how I will refer to this warm-up routine from now on - with varying 800m times, or even with a 1000m row instead.

I then moved on to Fran which was last completed on November 21 with a time of 7:48, with a previous PR of 7:37. My goal was to beat that. Again, Fran is a progression of 21-15-9 of alternating 95# thrusters and pull-ups.

So I got my stop-watch started with 20 seconds to go before the hand on the wall clock reached the minute mark - this way I could get the bar racked and ready to start and subtract a known time from my time.

I started fast - real fast, finishing the first round in 1:28 with no rests. I paid for this a little bit in the second round, which I finished at the 4:38 mark - with 3:10 for the 2nd round - I needed to beat that time for the 3rd round - I needed a 2:59 to match my PR. Luckily this was a short round which helped mentally as well as physically. I pushed through the thrusters and then the pull-ups and finished in 6:17 - the last 9 reps were completed in 1:39 - slower than my first round, but much better than the second. I still have some work to do, but that was an improvement.

I cooled down with a 500m row.

Meeting with Fran

Fran had come up in the WOD on the main site - and I was looking to improve my time. So I decided to take a whack.

The circumstances were not ideal, the gym that I was in (military gym) only had a nautilus assistance pull-up station for pull-ups. This didn't work out well - I held the assistance seat down with a dumbbell - but the positioning of all the bars and etc. only left room for a dead-hang pull - which meant no kipping.

I warmed up with:
1 mile run (9:44)
5 pull-ups
30 sit-ups
10 135# bench press
30 2x3# DB squats
10 dips

I then waited for my heart rate to come back down a bit and started in on Fran:
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

I ended up finishing in 7:48 - slower than last time.

I'm upset - hate to make excuses, but I think it was caused by the inadequate pull-up station.

Afterwards I decided to work on my sit-ups:
10 20# decline sit-ups @ 45 degrees
10 decline sit-ups @ 45 degrees
AMRAP sit-ups in 2 minutes - 71

The 71 is good - my feet were anchored, so there was a better hold than if a person was holding my feet as in the APFT - but I still didn't make 100% reps - granted I was 1 Fran and a bunch of decline sit-ups in.

All-in-all, good workout.