Fitness - Front Squats & "Narf" WOD (#1) - 12/02

I was pretty excited for today in general. The first day of my training and it's starting off with a two-a-day. I attend the 7 am class in the morning and I'll be hitting up the 6pm class in the evening when I do two-a-days.

Today's focus was intense and I went pretty heavy. Today's WOD was also a fun one.

Focus: 5x3 front squats, cross sets
1x3 - 120 Kg (264.5#)
1x3 - 130 Kg (286.6#)
1x3 - 130 Kg (286.6#)
1x3 - 130 Kg (286.6#)
1x3 - 135 Kg (297.6#)

I felt really good with this output. Again, it's the heaviest I've ever been able to do with fronts and sets of 3. I can tell my strength coming up from the bottom of the lift has improved a ton. It feels like my core is much more solid.

On the last 2 sets, reps 2 and 3 were a battle. I tried to focus on driving my elbows up, staying pressurized and keeping a flat back.

After we finished up it was time to take on "Narf".

WOD: "Narf" (Fran backwards), 9-15-21 of:
Thrusters - 43 Kg (95#)
Pull ups - chest to bar

Score/Time: 3:54
Calories burned (focus & WOD): 529

This was a fun take on the popular benchmark WOD, Fran. which is 21-15-9 of thrusters and pull ups. This was just working it with the same movements, but from the opposite direction.

I'm not sure what to think about my time. Fran is nice because as you get more tired, the reps decrease. So it kind of helps you out. But with Narf, as you get more fatigued, the reps increase which sounds like it would be harder. But I've never posted a time close to this on Fran. Which makes me wonder where the hell this came from today. It really makes me want to try regular Fran again some time soon.

Stay tuned for the second WOD of the day which I'll post in its own entry.