"Fran"...

Finished the first day of my Level 1 at Guerrilla Fitness - CrossFit Morristown with:

"Fran"
21-15-9 Reps for Time of:
Thrusters (95)
Pull Ups

6:26  Rx (2:17 slower than PR)

Finished first round at 1:30 and imploded. All good. No regrets!

Why So Difficult Fran?

Why the hell is such a simple workout so damn difficult? For starters, let’s remember the basic Mathematical rule we keep around here:

P = I = W/T or more commonly said, “Intensity equals Work divided by Time”. Make no doubt, moving a 95 pound weight from the bottom of your front squat to overhead is just about one of the more Work intensive tasks you can do. Work-wise, pull-ups ain’t no joke either — you’re moving your full body weight at least 1 to 2 feet – depending on your arm length. Further, because the rep scheme is the mentally mind-fucking 21/15/9 – every round you go deeper into it, you have no excuse not to keep the intensity up.

Here is what Kevin Daigle had to say about "Fran" on his blog:

http://www.daiglebreathesfire.com/2010/03/if-its-your-first-night-at-crossfit-you.html last March:

FRAN!!!

"The most revered...and feared WOD in all of CrossFit. Your "Fran" time is like the "whattya bench?" of the CrossFit world. The highest pain output in the shortest period of time possible. As we all know, intensity = power....and generally power = pain. The more power you put out, the more work you're doing in a shorter period of time, and it follows the more it hurts. That's just it, Fran HURTS like a kick to cojones with steel pointed wing-tips. Many times, you forget from one attempt to the next just host much it hurts, but you remember quickly. If you've forgotten, the CF Alzheimer's is soon dispatched by the nervous butterflies, cottonmouth, and game-day jitters you feel when you're warming up. Actually, screw that...you start feeling nervous the second the WOD is posted the night before".

"What's great about this workout, is there isn't another WOD in CrossFit that brings the energy level to the gym that Fran does. EVERYONE is fired up for this. It's time to fucking PR, and you will NOT be stopped. {And when you are done and} the pain sets in...excruciating, debilitating pain in my hands and forearms....misery. Fran leaves you feeling physically crippled for basically a whole day. Mentally though, you're on top of the world"

"If this was your first Fran....welcome to CrossFit".