WHITEBOARD – 25 February 2011


“FRAN” 21-15-9

  • Barbell Thruster (95/65)
  • Kipping Pull-up

Notes: It is a short day… hopefully.



14 Responses to “WHITEBOARD – 25 February 2011”
  1. Dedik says:

    expecting fight gone bad…we get fran.

    I honestly dont know which is worse.

  2. The Champ says:

    Fran rhymes with Dan which rhymes with man which rhymes with fan which rhymes with Fran. See, it all makes sense.

    • Chris R. says:

      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.

  3. kemm says:

    95# 5:18

  4. Kevin Olds says:

    95# 6:24

    what I experienced afterwards can only be known as the “post-Fran slump”

  5. Dedik says:


    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/)

  6. grzm says:

    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.

  7. grzm says:

    Saturday: 1.25 miles (24min) treadmill (3.4) with 50# sandbag, 5 x 20 kettlebell swings (1.5pood)

  8. brian says:


    Looking back my last time was over 9 minutes. kudos to the dana program.

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  • John Donne – Meditation 17

    No man is an island, entire of itself; every man is a piece of the continent, a part of the main. If a clod be washed away by the sea, Europe is the less, as well as if a promontory were, as well as if a manor of thy friend's or of thine own were. Any man's death diminishes me, because I am involved in mankind; and therefore never send to know for whom the bell tolls; it tolls for thee...

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