“Fran“
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
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Well, I stopped by Crossfit Campbell tonight.
Warmup (similar to CFRX)
500m row
21 Kettlebells (overhead) 35lb, 21 jump squats, 21 full body push up, 21 Ab Mat Sit Up
100m walking lungs
15 KBS 35lb, 15 jump squats, 15 full body push up, 15 Ab Mat Sit Up
100m walking lungs
9 KBS 35lb, 9 jump squats, 9 full body push up, 9 Ab Mat Sit Up
500m row
18:26
Cooldown stretching.
See, I did something on the road, I’ll try to get back the next two nights.
Joby
No. No Fran for me. Nope.
Terri and Joby –
I’m so proud of both of you for making it to other CrossFit affiliates while you were/are out of town! I hope you were both able to walk in the door with a sense of confidence knowing how proficient you have become over the past few months
Thanks Laura! My out-of-town CrossFit experience was weird weird weird. Made me insanely grateful for our gym in the ATL. We are so lucky!
Thanks fleen, lookin forward to it.
And now I know why you are supposed to REST on rest days…Did a hellish shoulder workout (3 Rnds – 40 Push Press 65/45 – 30 Squat – 20 Ring Dips – 10 DU’s in 12:17) at our gym yesterday and can hardly lift my arms! Do not think I will be PR’ing on Fran today.
Fran leaves me on my ass after a workout longer than any other workout in CrossFit. 3+ minutes of hell equals about 10-15 minutes of agony (maybe more) on the ground. The kind that makes you want to quit CrossFit for ever but once you stop hurting your ready for tomorrow
Happy Fran day everyone
Rx’d with 65#
4:48 (a 45-second PR)
Holy crap. I never thought I was going to be able to get a sub-5 Fran. Still in shock…
Awesome job DeMarco.
Its the times when you least expect it when you get your PR’s. Controlled and steady with the Fran race.
wins* not with…
Laura you’re awesome! Congratulations on the kick ass time!
Mike -
Thanks! You know what, though? Over here at CFRX we’re just trying to keep up with the Jones’, and ya’ll over at CFATL set the bar pretty freakin’ high!
Fran: 33# bar, ring pullups, 8:06
So I’m not a huge fan of Fran…I will be sore tomorrow. I finished in 13:12. I have wanted to get a pull up for so long and finally today during my warm up I cleared the bar and got my first unassisted pull-up. Yay!!
Did Fran 12/4 (rest day was 12/3): 18:11, 33#, G+T. Pull ups went fast! Thrusters took forever – lots of breaks and tons of sweat.
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