Last Friday I had the pleasure and pain combo of visiting Coach Crystal Nelson's 8am class at CrossFit Central for my date with Fran. For the uninitiated, Fran is a classic killer WOD comprised of two simple, brutal movements: thrusters and pull-ups. I have a love/hate relationship with both, which means I have a healthy resistance to the lady Fran. But I wasn't about to let on in my class. The prescribed weight for men is 95#, and 65# for women. Being my first time, I went with a respectable 55# and the small blue band for pull-ups (I'm thisclose to getting unassisted kipping pull-ups, but that's another story).
Whoa. Now I know what everyone has been talking about. This was a short but aggressive little workout, and I clocked in at 8:47 with a new rip in my right palm. It was worth it. Here's the deets:
Now watch this woman rip it up and see if that inspires you to take the stairs instead of the elevator today.
In other crossfit news, I also managed to do 150 box jumps yesterday, sprinkled with a few dozen handstand pushups (modified by placing my knees on the box, hands on the ground, torso vertical). And this morning was my farewell Therapy Bootcamp WOD to dedicated gal-pal Sarah, who is departing for greener pastures next week. The ladies happily tackled partner wheelbarrow carries, donkey kicks and a short-but-sweet WOD of box jumps, tricep dips, lunges & situps (21-15-9, just like dear old Fran). It was a fun, sweaty way to say goodbye to a dear friend, and we now have an open spot on our team if anyone wants to meet up Tuesday mornings at 7am for a little crossfit fun!