WOD, 9/02/09:

From the CrossFit main site, what I consider to be…”Fran on Crack:”

For time:

Row 1000 meters

95 pound barbell Thruster, 21 reps

21 Pull-ups

Row 750 meters

95 pound barbell Thruster, 15 reps

15 Pull-ups

Row 500 meters

95 pound barbell Thruster, 9 reps

9 Pull-ups

If you do not have a rower, replace row efforts with a 1 mile run, 800 meter run and a 400 meter run.

OR the modified version:

For time:

500 M Row/400 M run

15 Thrusters (weight dependent on ability)

15 Pull-ups (band/jumping)

500 M Row/400 run

10 Thrusters

10 Pull-ups

500 M Row/400 M Run

5 Thrusters

5 Pull-ups

So, if you didn’t think the CrossFit classic WOD, FRAN, could get any worse, it has!  This is FRAN, same weight, same movement, with a descending row/run in between rounds.  I have never done this workout, but I can bet it will be similar to getting kicked in the shins (or perhaps more like between the legs!)  I have written the modified version, which many of you will be doing (don’t worry it will still hurt!)  I looked on the main site for times on this WOD and I saw everything in between 9.56 (absolutely SICK!) and 28.49.  This is NOT DESIGNED TO TAKE AN HOUR!  So, if you cannot run/row 2 miles and do FRAN in under 30 minutes..YET, we are going to ask you to do the modified version.  Most of you will be running, because we only have to rowers (do not feel deprived…I have been in very few CrossFit gyms that have more than four rowers).

Shlee gets inverted during "Diane."

Never allow a slight injury to slow you down. Becky DID WORK despite injury.

Mark Waters, of CrossFit Milford, stopped by to show us another modification for handstand push ups.

High school teacher, Kyle, has not allowed her change in schedule to affect her ability to get a WOD in daily.