WHITEBOARD – 25 February 2011
WORKLOAD:
“FRAN” 21-15-9
- Barbell Thruster (95/65)
- Kipping Pull-up
Notes: It is a short day… hopefully.
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Meta
Beyul Training 
expecting fight gone bad…we get fran.
I honestly dont know which is worse.
In Soviet Russia, Fran gets you.
Fran rhymes with Dan which rhymes with man which rhymes with fan which rhymes with Fran. See, it all makes sense.
3:49
holy shit that’s fast…that a PR?
we’ll call it an over 40 pr. last Fran was in the 3:50’s, but I’ve done around 3:15 twice. The 3:15’s were with very strong pull-ups. Now my thrusters are stronger. I think I could go sub 3:00 if I went bar to bar and if I wanted to die.
95# 5:18
95# 6:24
what I experienced afterwards can only be known as the “post-Fran slump”
5:38
All thrusters done unbroken. All pullups done in two sets.
That is a 42 second PR. This is just another testament to the amazing training that Dana provides. As they say, the proof is in the pudding. (paleo pudding of course http://www.primalfed.com/for-dessert-paleo-chocolate-pudding/)
Or it could be from the effort you put in. Looks like Paul is coming back towards full health.
Sent from my iPhone
Always with the modesty…
And yes, this week was about the best overall that I’ve felt since before MLK Day.
13:02. 80# thrusters felt great. dropped back to the grey band for pullups, and not all of them were legit. next time: 95# thrusters, and and chin above the bar.
just wanted to say that everyone put in a lot of effort today. I heard a lot of good things and saw a lot of great effort. feels good to be a part of such a great group of people.
Saturday: 1.25 miles (24min) treadmill (3.4) with 50# sandbag, 5 x 20 kettlebell swings (1.5pood)
6:25
Looking back my last time was over 9 minutes. kudos to the dana program.