CrossFit Day 23
Today’s workout was one of CrossFit’s benchmark workouts, named “Fran.” While I work on my upper body strength and while I lack access to barbells and bumper plates, I scaled the weight back slightly as I stated earlier. My “official” scale is 45%, due to the average score on PT Test Alpha, which is now two months old. That makes Fran’s thrusters over 42 pounds. I decided, after my huge surprise yesterday, to go for a little extra today. Today’s thrusters were rounded up to 50, instead of down to 40. Here’s what we’re doing today.
Three rounds (21, 15, and 9 reps) for time:
- 50# dumbbell thrusters (2 × 25#)
- Jumping pullups
The thrusters were actually the fastest part of this particular attempt, my first, at Fran. The pullups ate the most time. Once again, I was jumping and resisting on the way down, since I don’t have enough upper body strength to do very many strict deadhang pullups nor do I have the rhythm or technique to do kipping pullups. With a nice set of street lights shining on me, I pounded out this workout pretty slowly. I divided my thrusters up into thirds and the jumping pullups were two at a time. This benchmark will only improve in the future.
My results: 16:10, 9:22 zone (hard); HR: 161 avg, 178 max; 231 cal
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