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.

                  21-15-9

1. Thrusters (95lbs)
2. 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:

1. Thrusters = shoulder press (65lbs)
2. 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!