FRAN

I have been dreading Fran since seeing that it was our WOD for today. The problem with Fran is that it is so quick and simple that you know you should improve from your last time. You also know that you will lay on the floor for at least 15 minutes after the short workout.

WOD- Fran
21-15-9
Thrusters 95#
Pullups

I did Fran about 2 weeks ago and my time was 5:15. My goal was to break the 5 minute mark today. I had a good warmup working on my rowing technique. I actually got my strokes per minute down to 24 which is a huge difference from what I had been doing. Frankie set me up, and I was ready to go. I made it through the first 21 thrusters unbroken and hopped up on was able to get 15 pullups. I took a quick rest and finished my last 6. I moved back to the thrusters and did the 15 unbroken, but I felt like I took a lot of time doing these holding the bar on my shoulders. I jumped back up on the pullup bar and did 9 then 6 pullups. Frankie was urging me to go faster and was talking about breaking the 4 minute mark which motivated me. I was able to finish the round of 9 thrusters and pullups unbroken and finish with a time of 4:15. I broke my previous PR by one minute and felt like I left a lot of time on the table. Next time I know I can break the 4 minute mark. After I got done I assumed the official CrossFit recovery position- lying on my back, eyes shut, trying to figure out if I will ever catch my breath.

After about 15 minutes I was fully recovered and felt fine. Frankie asked if I wanted to finished with them sled pushes and I jumped at the chance for extra work. We decided that we were going to do 1 push on the minute, every minute for 5 minutes. I also decided that I would add 20 pounds every sprint. I started with 180 pounds and finished with a 280 pound sled push on the 5th minute. It was a good little finisher that incorporated pushing heavy stuff, and a nice rest; two things I love. After the sled push we did some static stretching and mobility.

I never can find myself leaving the box on time though. After stretching me and Tiffany were playing around on the pullup rig with the rings. I have not used the rings much so I used this opportunity to do some dips and pullups. I have been pushing Tiffany to do a pullup for the past couple nights now, and I think she was intimidated because she had never done one before, but tonight she decided she would like to try. Frankie helped her with her kipping motion from the ground and I showed her some things to remember when she was hanging from the bar. She was able to do 1 pullup successfully and hopped off the bar astonished. She was so excited. She wanted to try it again and was able to do 2 pullups consecutively. I am glad she accomplished this feat, because it is a huge accomplishment to pull your body over the bar. This gave her the motivation I have from my quick improvements through my CrossFit training.

I still love going to the box everyday and usually stay for 2 hours just because it is so much fun. I am like a kid in a candy store playing around with all the equipment and practicing technical lifts to get better and improve my times. Tomorrow is overhead squat which is by far my worst lift from all of the heavy bench press I am accustomed to. I am sure I will be humbled tomorrow and probably frustrated, but the only way to get better is to keep practicing.