(warm-up)
Stretch
Hand-stands
WORKOUT
"FRAN" from www.crossfit.com
Then....
30 minutes as fast as possible (measure distance)
(cool-down)
jog 5 min
stretch
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This blog is a record of the training regime I have subjected myself to. Through years of study and great influences from Gym Jones and Crossfit, I share both my knowledge and experience .
Personal Records
CROSSFIT
Fran- 8:34
500m- 1:38
1000m- 3:24
2000m- 7:02
5000m- 18:53
10000m- 38:58 STRENGTH
Pull-ups- 18
Push-ups- 89
Deadlift- 396
Squat- ???
Fran- 8:34
RUNNING
1 mile- 5:40
2 mile- 11:50
3 mile- 19:49
4 mile- 27:43
10k- 44:39
Half Marathon- 1:52:13
TRIATHLON
Sprint (300m/12mi/3.1mi)- 1:05:43
Olympic (1500m/26mi/6.2mi)- 2:50:04
500m- 1:38
1000m- 3:24
2000m- 7:02
5000m- 18:53
10000m- 38:58 STRENGTH
Pull-ups- 18
Push-ups- 89
Deadlift- 396
Squat- ???
2 comments:
This was tremendously taxing on the body and mind. I didn't do nearly as well as I hoped on "Fran." I have not been consistent with my workouts the last few days because of a shortage of time and I know that had something to do with my performance. I also feel a slight cold coming on. So I look forward to doing this test again. For now here were my numbers:
"Fran"
10:00
Ran 3.37 miles in 30 min (8:57 pace)
TOTAL TIME 44:37
coach Glassman once said in a lecture. People will come in with a lot of excuses and reasons why they can't do the workout but his response to them was simple. It's ok to do bad. It's ok to be a pussy. But the thing is no one likes being called a pussy. 3...2...1...go!
The simple fact of posting a time on the Internet or whiteboard is more motivating than a drill sargent screaming that you are worthless.
We use that one in our gym sometimes. "it's ok to do bad. 3...2...1...go! Then post the time.
So basically it's ok your "fran" time was bad. You were tired. :)
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