Jan 07 2009
‘Fran’
This workout continues to be one of the toughest I’ve ever done. After a long warm-up and mental prep period, the actual workout only takes about five to ten minutes - depending on your physical condition. Here is what it looks like:
Warm-Up (foam roll IT bands, quads, adductors, dynamic stretch)
95 # ‘Thrusters’ 21-15-9
Pull-Ups 21-15-9
3 Rounds for time
Sit-Ups 15,15,15
Finished in 4:43 which was a new PR for me! Actually it was the first time I had cracked five minutes. Really the pull-ups are my downfall; if I could get the first two sets of 21 and 15 even only having to pause once - as of now I have to pause about three times on the set of 21 and twice on the set of 15 - I could knock 30 seconds off my time. The first time I did this workout I ended up in a fetal position on the floor for about 15 minutes afterwards recovering.
Workout is courtesy of crossfit.com. A link to the actual workout and some other great ones is here. Also a video of ‘Thrusters’ if you’re not familiar:
That’s it for today … try the workout yourself if you dare!
