CrossFit Workout for Thursday – Fran, I Think We Need to Start Seeing Other People

We did “Fran” in my CrossFit class this morning (Thrusters and Pull-ups). Check out the Fran video at the end of this post. I have a love/hate relationship with Fran. I love the pull-ups and hate thrusters. But, the truth is that if you hate an exercise it means that it is something you need to work on. Right? So, every time that I find myself disliking an exercise and wanting to avoid it, I push myself harder to do it. To practice it at home. To do more of that exercise whenever I can. I used to hate pull-ups. But, I’ve practiced and practiced and forced myself to do them at the end of each workout to get better. Now I’m doing kipping pull-ups and feeling great about it.

Warmup:

• Stretches
• Short sprints forwards, backwards, and grapevine (moving sideways in a grapevine movement of step, step behind, step in front)
• Burpees
• Sit-ups
• Battling rope (shared a video here on 12/28/10)
• Crab walk
• Bear walk

Conditioning:

Fran for time (see video below)

• 21 Thrusters (Here is a Thrusters video that I shared on 12/11/10)
• 21 Pull-ups
• 15 Thrusters
• 15 Pull-ups
• 9 Thrusters
• 9 Pull-ups

Strength:

5.3.1 Front Squat (posted technique videos here)

Cool Down

• Practiced a variety of kipping pull-ups
• Did some knees-to-elbows
• Finished up with a protein drink

Video – CrossFit Women Doing Fran

Mobility Video – Keeping Yourself Limber for a Workout