Wensdays Fran, Crossfit

Well, I did it. I completed the Fran workout I promised myself I would do. It almost got sidetracked because I was being a wimpy procrastinator, but in the end, I forced myself and glad for it.

25.33

Yes, ill say that again, 25 minutes, 33 seconds. That is how long it took me to complete the workout .

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Fran is killer, the 95 pound thrusters were near the top of my overhead push capabilities and I am still working on my pull ups. Most every movement had to be broken up into sets of 3 or 4. Some of the pull ups were even singles. That being said, I am very proud of myself: I completed the WOD {work out of the day in crossfit speak} as RX'd {prescribed}. I did not reduce the weight, all the pullups were legit - I completed a workout that the best athletes in the world struggle with. I will get better, faster and more fit. Beating my time by 5 minutes is my goal for the next time I do this WOD.

Its great to know there is a lot of improvement I can make on this workout. The best in the world do this in a little over 2 minutes. Now thats power, strength, and fitness. Wanna see what program can produce this type of amazing fitness and what has become my wholeheartedly embraced fitness philosophy?
Check out Crossfit . Its for real.

One of the big reasons I love Crossfit is that it's trainers teach exercise philosophy, not just movements.


Here are the 10 Components of Overall Fitness:

1. Cardiovascular/respiratory endurance- The ability of body systems to gather, process, and deliver oxygen.

2. Stamina - The ability of body systems to process, deliver, store, and utilize energy.

3. Strength - The ability of a muscular unit, or combination of muscular units, to apply force.

4. Flexibility - The ability to maximize the range of motion at a given joint.

5. Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.

6. Speed - The ability to minimize the time cycle of a repeated movement.

7. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.

8. Agility - The ability to minimize transition time from one movement pattern to another.

9. Balance - The ability to control the placement of the body's center of gravity in relation to its support base.

10. Accuracy - The ability to control movement in a given direction or at a given intensity.

Crossfit acknowledges and targets all of these components.