WOD 102609 "Fran"

WOD "Fran"
21-15-9 reps for time of:
Thrusters @ 40kg/30kg
Pull Ups

Actually today's WOD is Cindy/Mary. But I did Fran instead since the last time I did was in January. Time to set a new PR, I told myself. I have been doing Fran (last 2 times) with the KB since Pushmore didn't have any barbells yet. So this is actually my FIRST time doing Fran with a barbell.


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What is Fran ?

Fran" is another classic benchmark CrossFit workout. This couplet of two exercises induces fear and excitement among those who have had the opportunity/ill fortune to do this workout. It's a fantastic combo that works the entire body from core to extremity.


Because both exercises are such huge compound movements, it takes intensity through the roof. So here are couple of points to note for those of you coming in for the WOD today:-


- Maintain good form. I've mentioned this many times before, but it is essential that form is maintained when fatigue sets in. I know you want a good time on Fran, but don't get injured for your ego.


- Intensity. Fran is intense and that's precisely what we want in a workout. But remember, take a break if you need to. Otherwise Pukie might be paying you a visit.


Enough said, on to Fran!

Taken from pushmore.blogspot.com
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Completed as Rx'd : 6:51

Yes, that's a new PR. But still am not happy with my form on thrusters. Wrist hurt like crap after the WOD.


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Strenght training
Deadlift 5-5-5-5-5

Completed weight
130kgs/286lbs, 135kgs/297lbs, 135kgs/297lbs, 140kgs/308lbs, 145kgs/319

WOD 011609 "Fran"

"Fran"
21-15-9 reps for time of:
KB/DB Thrusters @ 20kg
Pull Ups

Compare to WOD 091508 "Fran"

Completed time as Rx'd : 7:53

A new PR, woo hoo!!

WOD 110708

WOD "Running Fran" For time of :
Run 400m
21 Trusters (20kgs)
21 Pullups
Run 400m
15 Trusters (20kgs)
15 Pullups
Run 400m
9 Thrusters (20kgs)
9 Pullups

Completed in 17:55

WOD 091508 "Fran"

"Fran"
21-15-9 reps for time of:
KB/DB Thrusters @ 20kg/45lbs - Downscale to 16kgs KB
Pull Ups

Completed time (downscale to 16kgs KB) : 8:32