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.

Revenge on Angie

So I got another go at Angie - a few days behind the main site WOD, due to the crick in my neck - but I wanted to take another whack at Angie, so I made the workout up.

I last attempted Angie on September 26th. On that day it took me 27:36 to complete:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
In that order, completing each set of 100 before moving to the next exercise - taking as many sets as needed to complete the 100.

Today I used a little strategy and didn't go near failure before finishing the set. This way, I didn't go from 25 reps on the first set of pull-ups to 15 sets of 5 to finish.

So I warmed up as follows, mostly avoiding the exercises I would be performing:
1/2 mile Run: 4:28
5 pull-ups
15 30# KB Swings
10 Dips
5/side 30# KB WindMill

Here are the results, with the total count of completed reps at the end of each set:

Pull-ups - 10,20,30,40,50,60,70,79,80,87,90,95,100 - 07:10
Push-ups - 25, 50, 65, 80, 90, 100 - 11:40
Sit-Ups - 15,25,35,45,55,65,75,85,90,95,100 - 19:50
Squats - 40,60,80,100 - 22:50

I improved my time by 4:46 in a little over a month and a half - but produced a very large and ripped blister on my left hand during the pull-ups.