Today we are going to complete Fran at a light weight to up intensity levels. Men will use 65lbs and women 45/33lbs.
21-15-9
Thrusters
Pull Ups
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- World Class Fitness in 100 WordsEat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
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Friday, July 03, 2009
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- Jared Ray 817-995-0954 jaredray@crossfitmansfield.com Location 107 West Dallas Mansfield,Tx 76063
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4:39 as Rx.
Posted by: Dale | Friday, July 03, 2009 at 12:27 PM
4:39 for me, too.
"Light Fran" was an epiphany. I got a taste of what it is like for a person who is, well, stronger than me to do (real) Fran. My (real) Fran PR is 7:35; being able to throw the weight around on the thrusters shaved close to 3 minutes off.
Posted by: Bryan L | Friday, July 03, 2009 at 08:56 PM