In the basking glow of the 2015 Crossfit Games, my gym Crossfit Impavidus is using this subsequent week as the Week of Benchmarks.
First up, everybody’s favorite speed workout, FRAN.
- Thrusters (95lbs)
- Pull-ups (chest to bar)
What is great about this workout is that within my own family, now my wife, my 10 year old daughter, and I can all do it at various levels of scaling. My wife completed the workout as prescribed (RX), my daughter did jumping pull-ups and light weight for thrusters, and my modification is this:
- Thrusters = shoulder press (65lbs)
- Pull-ups = Pull-ups, and yes, we do it strict
Here is a short video of me doing the middle round of my pull-ups:
As you can see, I had my coach hold my feet straight in front of me in order to keep them from swinging and landing awkwardly, which is a concern when I am trying to do so many, so quickly.
My final time of 4:46 was approximately 2 minutes faster than the last time I attempted this workout, which tells me that the next time I attempt it I need to make it a bit harder. I will accomplish this by going up in the weight for the press. While I still don’t think I can do the 45 presses at the RX weight of 95lbs, I should be able to go up to at least 75lbs on my next attempt.
Thanks to Crossfit Impavidus and Coach Traci for helping me set my new PR on Fran!
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