The CrossFit Diaries: A Double PR Friday

So I haven’t posted in a long time. This is intentional because I don’t want to be “that” guy always talking about CrossFit. I love  it and have only grown to love it more the longer I’ve been doing it. It is the perfect combination of sprinting, endurance, weightlifting, athletic movements, gymnastics and competition for me. It is not for everyone, just as running marathons and power lifting and Olympic lifting aren’t for everyone. I believe anyone can do anything if they want to, but that doesn’t mean 1) you should and 2) that you want to. The best workout is the one you stick to and enjoy.

That being said, I had a great day today and it is something I just have to share as it’s a HUGE milestone for me personally. First, here’s the one and only time I  have ever attempted something similar to Fran before. Read this post first. I’ll wait right here.

I’m not kidding, it provides serious context to what I”m about to discuss. Read it.

Okay. Now that we’re all on the same page, here is what we had for today’s workout:


Strength Make Up and Skill Work

Workout of the Day:


21-15-9 reps for time of:

Thrusters (95/65 lbs)

Pull Ups

For the strength make-up I did Monday’s workout since I missed it from doing something to my foot. Still not sure what, but it was better by today and so I did front squats, building to a heavy single. Not what I would describe as an ideal workout to do prior to Fran, but hell it was good to see how I’ve improved. I figured 365 lb would be about right. I knocked out a few warm-up sets and went for it. Hit it on the first time,  but felt like I shorted my depth so I went on a second and nailed it. Absolutely nailed it. I felt like I still had more in the tank to go for 375 and probably 385 but with Fran hanging over my head, I felt fine with 365 for the day. Boom, PR #1 on the day done and it wasn’t even 7 am.

Now, as I discussed in my previous post, I only ever attempted a fractured Fran (2 min rest between each round). It crushed me. Talking like 13 minutes total time, so like 9 minutes for Fran overall. And that was wiht breaks. I really didn’t know what to expect or where I’d end up. Jason said that 5 minutes seemed about right, so I immediately set my sights on something in the 5s. We hit it. I hit it hard. I went and crushed the set of 21, breaking up the pull ups into 7s. Then it was the 15, where I slowed a little. I was still on a good pace, but wasn’t sure how I was going to finish. Then the set of 9. 3 pull-ups out the gate. Then sets of 2 to polish it off. Finished, looked at the clock and astounded myself by seeing 4:45. Not only did I beat my target time of 5ish minutes, I absolutely fucking CRUSHED IT. PR #2 done by no later than 7:15 am. As a 250 pound guy (varying as low these days as 247 lbs) that was some serious work. To think of how far I’ve come from October to now (exactly 9 months, oddly enough) is awesome to me.

I still have a long way to go to be where I want to be performing, but today’s double PR and overall improvement is one of those little victories that keeps you coming back. I know that I don’t have to be the best tomorrow, but I do need to be better than I was yesterday. That’s my goal every day now. Be better than I was yesterday, and so far it has paid off in the form of being down 25ish pounds in weight, stronger than I’ve been almost ever (I still think I have some of my old records to break), leaner, happier and all around better every day.

CrossFit is that answer for me. Find your answer and stick with it. There will be ups and downs. Good days and bad days. Just keep moving, keep going and just be better today than you were yesterday. That’s all that matters, because at the end of the day your biggest competition isn’t everyone else, it is you.

Stay classy.


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