How was your rest day?

06/15/2009

Hope you enjoyed your rest day! Now, it's time to get back to work.

As CrossFit athletes, we are always told about "high intensity", basically getting the heart rate up. Nothing gets my heart rate revved up more than the CrossFit "F" word. It is somewhat the measure of a CrossFitter! It is flaunted all over CrossFit boxes, like the phrase, "what do you bench?" in a traditional globo gyms. Master the "F" and you will be the envy among fellow CrossFit athletes. It looks simple enough, just a couplet, just 2 movements, but never underestimate how it will dismantle and humiliate you.

Last time I faced "F," I was taken out for several weeks. I was borderline sick prior to my attempt, taken to the limit, posted descent time (per my standards), and came down with the flu. "F" is relentless!!!

WARM UP
- Grab a PVC pipe and perform several shoulder dislocates
- 800m slow jog
- 30 sit ups (concentrate on ab muscles and good posture)
- 30 push ups
- 30 air squats

Here is your WOD.........
The nasty"F" word - "F"RAN
21-15-9
- Thrusters (95/65)
- Pull ups

So after conquering "F"ran, you'll have an answer to the question, "What's your "F"ran?
Here's a little youtube video for a little inspiration!