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1-Mile warmup run 8 min/mile pace
Crossfit "Fran"
21-15-9 Reps
95 lb Thrusters
Pullups (Modified to be non-kipping)
Time: 8:58
Since putting on about 20 lbs this summer, it has affected my pullup performance. I knocked out the first 21 pretty easy, but on the subsequent sets was limited to sets of 2-4. It made it difficult to keep my heart rate up as high as it should for this workout. Also, my bicep isn't yet 100%, so the jerking of kipping pullups is out of the question for now.
I like this workout. It's great for when my time is limited like tonight, and when my pullups are up to par it whups my ass. Anyway, it's a good start back in to conditioning.
I'm also going to be running more often for warm-ups, as my run performance is nowhere up to my old standards (which honestly weren't that high). I've barely run since getting out of the Marine Corps, but there is no reason I shouldn't be able to just up and run 5 miles or so at around an 8-10 min/mile pace.
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"Strong people are harder to kill than weak people, and more useful in general."
-Mark Rippetoe
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