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

Photo of Lady Doing CrossFit ThrustersWe 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.


  • 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


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


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

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  1. […] on Thrusters (shared a video of women doing Thrusters for the “Fran” […]

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