2:48 "FRAN" Video by Hundo (Mike)

Shilly's Fran Modified

Yesterday, Monday the 2nd, I (Shilly) went to workout with Tommy, a 14 year-old athlete that is under my tutelage. I had told Tommy that in February we were going to begin doing Crossfit style workouts. I decided that we would do the Fran. Tommy's older brother Sam decided to join in the workout too. As we began to prep for the session it became obvious that we were going to need to make some modifications to the workout. Instead of doing 95 pound thrusters, Sam and Tommy would do 65 pound thrusters, and we were unable to do pull-ups because we had no pull-up bar.
To modify the pull-up portion of the workout we substituted the pull-ups for laying pull-up rows (we placed a bar on the squat rack, laid on the ground and pull our chest up to the bar). Assuming that laying pull-up rows would be significantly easier than actual pull-ups we doubled up on the laying pull-up rows (42-30-18 instead of 21-15-9). The rows proved to be much more difficult than assumed (don't assume because you WILL make an ass out of you and me!!!), therefore it may have been more efficient to increase the rows by 1.5 times (instead of two times).
As Sam got near the end his pull-up rows became very difficult to finish, so I spotted him by putting my hands under his shoulder blades ad helped him up to the bar. The workout was extremely difficult and my time increased instead of decreased, but it was a great opportunity to train two people and get them excited about the power/intensity of Crossfit.

The picture below is of Sam doing thrusters.

Getting after 'ol FRAN

Feeling pretty good going into the day but was a little strapped for time before starting shift so I knew my workout was gonna have to be straight to the point, and no frills! Got warmed up and knew that today I was gonna hit 'ol FRAN hard! Got my clock set up, weights ready, and music playing when I hit that "go" button. Off and running I was able to get a new PR (personal record) on FRAN with a 2:45! Relative to everyday things, 2 minutes and 45 seconds is not a lot in the grand scheme of things, but when time is relative to the FRAN workout, its definitely not a simply stroll though the park!

FRAN for time:

-95 lb Thruster 21 reps, Pullups 21 reps

-95 lb Thruster 15 reps, Pullups 15 reps

-95 lb Thruster 9 reps, Pullups 9 reps

-2:45 time

Another good day!

Today's workout was a real burner! Busted out a good deadlift/pullup combo which left me all busted up at the ol firestation gym I currenty utilize as we build our gym. The best part was once I finished up, I found out I was gonna be doing defensive tactics training for the first two hours of my police patrol shift! Let the fighting begin! By training hard in the crossfit style of fitness really allows me adapt and function at high levels in all kinds of situations that I face both with my job as a police officer and as active adrenaline junky in my off time!!

Today's workout: For time-

Deadlift 225lb 15 reps, 50 pullups
Deadlift 225lb 12 reps, 40 pullups
Deadlift 225lb 9 reps, 30 pullups
Deadlift 225lb 6 reps, 20 pullups
Deadlift 225lb 3 reps, 10 pullups

-15:40 time