Ah, the Crossfit Standard. Fran. I think this is actually the first time I've done traditional Fran. I've done "Fran All at Once", where we did 45 thrusters followed by 45 pull-ups. Regular Fran is:
21 Thrusters, 65#
21 Pull-ups (jumping pull-ups in my case)
15 Thrusters (I dropped down to 55# in this round)
15 Jumping pull-ups
9 Thrusters
9 Jumping pull-ups
We then got a 2 minute rest, and then:
400 meters carrying a 25# plate bearhug style
200 meter sprint (or faster jog-ish pace, in my case)
100 meter hustled walk/jog with the 25# plate overhead
It was nice to stretch out the legs a bit with the running/walking combo after Fran, but it was REALLY hard to hold that plate overhead. My shoulders were TOAST!
It took me 8:55 for Fran. The second part was not timed. There was, again, lots of foam roller love at the end of the workout.
Big week at Jogo this week - the workouts I missed on Tuesday & Thursday were mini-Nicole (only 10 mins), and Cindy II (30 mins of traditional Cindy w/ an added 200 meter run in the mix). Tough week! Several people are gearing up for the Regional Qualifier for the Crossfit Games, so I think there's going to be a few more weeks of these brutal work outs. Fun for all!
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