2nd Date with Fran

Rested yesterday and spent all day watching friends in a weightlifting meet over in Lansing. Was feeling pretty nervous about hitting Fran today.

I got on the rower for 1,000m in 4:40 to loosen up after some rolling and stretching. Then did 10×45# and 5×95# thrusters.



  • Thrusters (95#)
  • Pull-ups

I’ve only done this bitch Rx once, back in August of 2013 and it took me 4:50. I knew I could crush that, but I was still nervous about the hurt Fran causes and about how the thruster attack and all of the pull-up work would transfer to the workout. I did 21-21 unbroken, then 15 thrusters unbroken and 5-4-6 on the pull-ups because my pull was giving out. Finished with 9 unbroken thrusters again and 5-4 pull-ups for a time of 3:30! How’s that for a PR?!?!

I still have a cough from the bug I dealt with for over a week, so when Fran Lung kicked in, it was extra brutal and still was, hours later. Somehow I smacked my nose on the bar on my 19th pull-up. Hurts! Happens at about 1:20 in the video. I lose my rhythm, but don’t drop from the bar.

Took a pretty good break, including jumping on the rower for a really easy 500m.

4:00 AMRAP

  • 30 Unbroken DU

Dubs were really pissing me off today. I kept missing my first one! Managed to get in 6 sets.

25 Rounds

  • 2 Burpees
  • 2 T2B

When I wrote this I thought it would be pretty easy, but damn was I wrong! Took me 6:08. I was throwing a poker chip after every 5 rounds to keep track, but I guess I could have easily just counted up to 100 total reps. Simple programming, but really nasty after Fran. My hips didn’t want to do those toes to bars.

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Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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