Strength: Squat routine
then:
"Fran"
21-15-9 reps of:
95# Thruster
Pull-ups
The last time I did this workout was back in January. Took me 6:10. I had folks do Fran a couple weeks ago and it came up again today. It was interesting to see how they responded. Everyone improved their times. Many improved by over minutes. What changed in the last three weeks. One member said I used my squat (hip power) to push the bar up on the thrusters. He also mentioned having a better kip (improved skill/gymnastics domain of CrossFit). For me my improvements seem to come harder, or I have to accept smaller gains. With Fran what kills you is breaking up any set of reps and resting between exercises.
Today I finished at 5:51. Better than last time, but not a PR. I had to break up my 21 and 15's for thrusters. Mostly mental, oh and it probably doesn't help to have stayed up until 11:30 watching the Broncos. It was worth it, and good to sometimes get your workouts in when you are fatigued/sleep deprived, pushing real life situations. That's how I add this part of constant variation, and how I prepare for my main profession of wildland fire fighting.
Good job everyone for such improvement.
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