Niall's Weblog

I did the CrossFit Fran routine for the first time last night at the gym. It consists of just two exercises – thrusters at 95 lbs and pull-ups. You do 21-15-9 of each, alternating. In other words, 21 thrusters, then 21 pull-ups, before moving down to 15 thrusters – you get the picture. If you’re not familiar with the thruster, its essentially a squat with an over head push press, just like this video shows:

You do this for time. Mine wasn’t anything to write home about – 11 minutes 10 seconds. There are people who can bang this out in 2 minutes. I was happy enough with the thrusters but the pull-ups really slowed me down. I don’t have the kipping technique at all yet. Really great test of strength though. Today is my rest day, but I’m looking forward to focusing on thrusters and pull-ups over the coming months, and getting my time way down.