Saturday, October 24, 2009

WOD 102409


21-15-9 reps for time of:
Thrusters @ 40kg/30kg
Pull Ups

Compare to 042909.

How fast can you "Fran"?

"Fran" is another classic benchmark CrossFit workout. This couplet of two exercises induces fear and excitement among those who have had the opportunity/ill fortune to do this workout. It's a fantastic combo that works the entire body from core to extremity.

Because both exercises are such huge compound movements, it takes intensity through the roof. So here are couple of points to note for those of you coming in for the WOD today:-

- Maintain good form. I've mentioned this many times before, but it is essential that form is maintained when fatigue sets in. I know you want a good time on Fran, but don't get injured for your ego.

- Intensity. Fran is intense and that's precisely what we want in a workout. But remember, take a break if you need to. Otherwise Pukie might be paying you a visit.

Enough said, on to Fran!


Kirksman said...

The part that got me laughing was at 2.35 when the two guys behind high-5'ed each other. HAHAHA!!

Mike Tee said...

The length of the YouTube video is quite deceiving. He finished the workout so fast that half the vid is of dudes hi5-ving each other!!!

Jonathan said...

Kirksman: Gotta love the cult spirit eh? :)