B - cheerios, skim, walnuts, ww toast,
S - HB egg
L - leftover dirty rice with added beans, 7% burger, tomatoes (no self respecting cajun would recognize it!)
S - cottage cheese, peach
D - chicken in some form, probably grilled, broccoli, sweet potato
"Promise me you'll always remember: You're braver than you believe, and stronger than you seem, and smarter than you think." Christopher Robin to Pooh
Meal 1: 6 oz turkey chourico, 2 cups of green beans
Meals 2 and 3 (1/2 each meal): 8 oz chicken breast, 3 bags of stir fry vegetables, 1/2 cup of dopiaza curry sauce.
Meal 4: the old stand-by: turkey/guacamole roll up
3 cups of coffee with sf french vanilla coffee-mate throughout the day.
Warmup: (3 rounds)
Incline situps x 10
Good mornings x 10
Dips x 10
3 warmup sets at 40, 50, and 60% of 1RM, then 1x5@75%, 1x5@80%, 1x as many as possible (7)@85%.
21-15-9 reps for time of:
Great workout. Not so great time of 10:23. My dip pullup station is not sturdy enough for kipping and I don't know how any way. Had to go down to single pullups way too early in the first two rounds. Might have been a good idea to sub out the pullups in the warmup when doing this workout. First time doing Fran, so I have nowhere to go but up.....actually down.
3 warmup sets of 5 at 40,50, and 60% of 1RM then 1x3@80%, 1x3@85%, and 1xAMAP (4)@90%
Well not quite. Elizabeth is 21, 15, 9 of 135# cleans and ring dips. Regular dips were substituted for ring dips and 21 dips in one block is too many for me at this point, so although you are supposed to complete the full number of each exercise before moving on, I alternated within the rounds and did:
Location: Lyin' in a puddle of sweat on the floor.
Depalma, I love the way you are combining the strength work and crossfit torture. I was thinking of something similar, but couldn't think of how to work the heavy lifting in there. I really want to get some more practice in on the oly lifts, and I want to do more heavy lifting, so I may steal your idea for focusing on one lift before the workout.
Great job on your first Fran! The thrusters take it right out of you and leave nothing for the pull-ups.
How was the bike/KB/pull-up workout? The stationary bike kicks my behind, so that looks like a good one to me. I think I'd be dead on the floor just from the bike rounds!