Fran you Dirty &$%^*

Today we got our gym matted and the pull-up bar is up....that was my workout yesterday. Today I needed a good benchmark to measure where I stand. I chose Fran....it hurt.

Fran for those of you that do not know:

21-15-9

95lb Thrusters

Pull-ups

5:43 PR

5 secounds faster than my PR from January. I will shave a minute off this time in a month. If I forget to do this again in a month someone remind me.

Sugar Sin Burpees

(Johnny Enjoying some beer and chicken wings at his going away party on Friday)

Crossfit Endurance (CFE) WOD this morning with Mike
CFE WU then - 10 x 250m row - rest 5x the amount it takes you to row the 250m - deviate more than 10 seconds and do Tabata squats after the Workout
Row times: 42, 45.2, 45.6, 46.1, 46.7, 46.7, 46.5, 48.4, 45.9, 47.8
This was tough, we were both pretty gassed after the workout.

Sugar Sin Burpees

So my zone has been pretty tight. Normally when I want to keep it tight I am capable of doing so and I begin to see excellent results in my training. In order to stay away from tasty treats such as cookies, beer and any other "bad carbs," Dani and I have agreed to follow the rules of Sugar Sin burbees. Basically, if you foul and eat something you shouldn't, you owe 100 burpees. Burpees can be done throughout the day and must be paid within 24 hours. You can prepay if you know your going to have desert that night but the prepayment expires at midnight. Beer and liquor is allowed if you factor it into your block count but anything outside is 100 burpees up to 4 drinks. Over 4 and up to 8 drinks is 200 burbees. If you are a "facebooker" (I'm not), you can join the group here, read all about the rules and get a link to the original founders of this idea out of San Francisco Crossfit. The challenge officially ends April 1st...who's in?

FRAN
21 - 15 - 9
Thrusters 95lbs
Pullups
5:48

I am happy with this, I wanted sub 6. My Fran time is slowly getting more respectable. If I want sub 5 soon I am going to have to work on my thrusters. Unbroken sets are key to a good time. Don't worry Murph your 3:24 is safe for now!