Crossfit’s Fran

sets of 21, 15 and 9


Followed immediately by pull ups of the same reps…

21 thrusters, 21 pull ups, 15 thrusters, 15 pull ups, 9 thrusters, 9 pull ups.
No stopping, get there anyway you can, which means if you can do 15 and 6 to get to 21, okay. 5 and 5 and 5 and 6? Okay. The real elites do it all straight, but many break it up. I do. I’ll know I’m “there” when I can hit them all in a row without stopping or dropping. Not there yet.

8:57, an improvement of nearly five minutes over my last time, thanks to kipping on the pull ups and a wider stance on the squats, as well as a little bit of gut check on the last sets. Nine minutes may not seem like much, but man oh man, all of the cross fit work outs will make you rethink strength, guts and balls. Serious, serious business.

I was not properly warm or rested and it was the end of a long day, but I hit my goal. Next time shooting for sub seven minutes with proper rest and an earlier start time.

Started the day with cardio intervals for 20 minutes with Joseph which is becoming a ritual. One minute on, 30 seconds off. A little rusty, as the last three days have kicked my ass.
Did the one o’clock group training session with Joel, Luis and Ryan. A good one. I will post exact details tomorrow when I get in.

Time to eat fish and watch Spurs vs. Hornets.