CrossFit WOD - "Fran"
Three rounds, 21, 15, and 9 reps, for time of:
95 pound Thruster
Pull-ups
Rick's WOD
DieselCrew.com - Ultimate Two Minute Shoulder Warm-up - See 2/6/09 post for video
5 x 45 thrusters to warm up.
"Fran"
Three rounds, 21, 15, and 9 reps, for time of:
75 pound Thruster
Pull-ups
Time - 8:21
I increased the weight by 10 pounds from last "Fran" on 12/3/08 and improved time by 4:34. I did a couple of thrusters with the recommended 95lbs, but this is still too heavy for me to use in this WOD.
A couple of hours after completing the WOD, I did 3 rounds of 5 x 95lb front squats and 3 rounds of 5 x 95 push press. Then I finished with 25 double unders.
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My shoulders are killing me!!! When I rolled out of bed this morning the first thing I thought was, maybe I went overboard yesterday. Or, as my wife so graciously put it "The people that put the CrossFit workout together are a lot smarter than you. Don't you think that if they recommend a workout that lasts only eight minutes, then that is the only workout you should do?"
ReplyDeleteFollowing this realization, I went to the computer to check out today's WOD. Now I really want to cry - sumo dead lifts & ring dips. Ouch!!!