130524:
5 Minutes: Kipping Practice, Traditional Recipe or Butter(fly) Flavor
-then-
“Fran”
21-15-9
Thrusters (95#/65#)
Pullups
NOTE: If you’ve done Fran more than 4x RX, you must “upscale” (e.g., chest2bar, more bar weight, add a weight vest…)
-then-
Run 1 Mile OR Row 1600 M for recovery & fun.
Ohhhh, I love it when Fran shows up… you people better talk to me today and let me know how it goes… Fran, Fran, Fran!
Blog
10:48 RX. Thanks Coach Emily for “encouraging” me to use 95#. She said she wanted me to truly feel and understand “Fran”. I understand her, and will be feeling her all weekend. Next time under 10:00. Not really a sprint, but done.
7:35 with 95# on the bar but (still) banded pull-ups.
Starting the day with Fran makes me feel like anything is possible.
6:25(?) at 85lbs. That was about 30 seconds slower than the last time I did Fran at the same weight, and it felt way harder, too. I guess that’s what I get for not doing a metcon for a week. Never again!
snuck home @ lunchtime to get this done…4:57 with 115# and (my dear goat) butterfly pullups. thrusters slow/unbroken. stringing together the darn butterfly things not so easy once tired
p.s. everyone check out Nick’s Everest video on our Media page