FRAN

I took yesterday off, for the most part. Today, I decided to go for one of the major benchmark workouts within CrossFit: “Fran”. This involves alternating 3 sets of barbell thrusters (front-squat to shoulder-press, in one dynamic motion) and pullups, as follows:

1. 21 thrusters / 21 pullups
2. 15 thrusters / 15 pullups
3. 9 thrusters / 9 pullups

Do the above, as fast as you can. The workout is supposed to be done using 95# for the thrusters, but I lowered it to 65#. The badass guys can do it in 2-5′ (using 95#). I managed 6:20, which I’m pretty psyched with. I banged out all 21 pullups unbroken, but then had to divide all the following sets. It is amazing how fast my arms stopped being able to do pullups. By the second set, it felt like I had a lead weight tied to me.

Another day, another girl.

Fran  @ 65#  =  6:20.

Sweat Heaven…Thruster / HPC / SDHP

“GOAL for TOMORROW:
After 4-straight days, my goal is to stay away from the gym tomorrow. A round of golf would be nice!”

F*ck it. That is what I thought at some point last night after beer #3, or early this morning, and then I decided to do the WOD. After 30′ of barefoot running, including 5′ of 15″ fast / 15″ easy, I did the following:

AMRAP in 15′ of:

• 5 Thrusters
• 7 HPC
• 10 SDHP

All using 45#.

After doing Cindy in Bozeman last week with JEaster, I was really torn up. My hips and elbows had taken a severe beating, so I approached today’s workout with a bit of apprehension. Relative to myself, I am stronger mentally than I am physically. And what I learned last week was that I am improving strength at a rate that is faster than I am building connective tissue. So, I have to be careful with these types of timed workouts.

“Thruster” = combination: front-squat to shoulder-press.
“SDHP” = wide-stance deadlift with narrow grip, finishing with high pull to top of chest.

8 rounds in 14:14.

Not great, not bad. My technique on the HPC’s needs work, and the weight today was light enough to keep form in mind throughout the workout. By the end, I was the sweatiest I’ve been in a long time. Sweet.