6:00pm at BrandX
Buy in: Thruster practice
WOD: “Fran”
21/15/9 reps for time of…
Thrusters (95/65)
Pull-ups
Cash out: Six laps of wheelbarrow walks.
Gnarly! I think this was my first actual Fran, and its reputation certainly is well deserved. The WOD was capped at 10:00, and with 65lb thrusters I managed to only just finish the first two sets.
That called for some homework, and it turns out that BrandX’s own Jeff Martin wrote a great article on intensity that just so happened to use Fran as an example.
The biggest limiting factor for me was definitely cardio-respiratory endurance. I managed the first set of thrusters without taking a break, but put the bar down four times during my second set. On top of that, my breaks were too long, apparently doing more harm than good for my body’s breathing regulation. I need to learn more about that little physiological mechanism.
The second limiting factor was my pullups, specifically my grip endurance. While my kipping is decent (though it could certainly be better), losing my grip just meant more frequent breaks, compounding the breathing issues further.
By the end of that workout, my lungs were on fire, and I was hacking up my lungs (and even smelling a faint tinge of blood!) for a good two or three hours after the workout. Apparently this is called the “Fran Cough.” Good times.
Next time: Stick with 65lb thrusters, continue working on my pull-ups, and in the interim practice better intensity management so I can actually finish the WOD in under 10:00.
