Thursday, May 24, 2012

Wow, She is HEAVY!

May 16, 2012

Damn... Fran got heavy overnight!

Fran is pretty much THE crossfit staple WOD. Its the "how much do you bench" between crossfit athletes. Its not a "hard" WOD, its not a lot of movements or complicated movements... but its pretty much the benchmark for your progression in crossfit. I read somewhere the following quote...

"One of the most anticipated events at the olympics is the 100m dash and the final lasts less than 10 seconds. Fran is crossfit's 100m dash."

So, today CrossFit Wachusett put a special "twist" on Fran. Today we did Fran before she became a crossfit athlete... before she dropped the weight. We did HEAVY Fran!

Typically Fran is a 21-15-9 with 65lbs thrusters (for women) and pullups. When modified to be Heavy Fran we did a 15-12-9 with 95lb thrusters (for women) and had to do either weighted pullups or chest to bar pullups... I opted for the chest to bars.

Wow, what a workout! I am a huge fan of lifting heavy weight (I think I have mentioned that once or twice) and today was no different. It was hard hard hard work, but when I was done I got that giant smile on my face and a feeling in my body... I am so proud of where I have come from!


WARMUP:
Run 400m
3 Rounds
- 5 Pushups
- 10 Ring Rows
- 15 Squats
- 20 Spiderman
Run 400m
Group: Mobility and Thruster Review

WOD: Heavy Fran
15-12-9
- Thrusters (95lbs)
- Chest to Bar Pullups
(10:45 Rx)

SKILL/STRENGTH:
4 X 250m Row
(56.2, 56.4, 55.2, 56.4)

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