Alright, so to start this off I'll post the wikipedia description of crossfit. Posted below this is a video of the workout "Fran"
CrossFit is a strength and conditioning brand that combines weightlifting, sprinting, and gymnastics, powerlifting, kettlebell training, plyometrics, rowing, and medicine ball training. CrossFit contends that a healthy, fit person requires proficiency in each of ten general physical skills: cardiovascular/respiratory endurance, stamina, strength,flexibility, power, speed, agility, balance, coordination, and accuracy. It defines fitness as increased work capacity across all these domains and says its program achieves this by provoking neurologic and hormonal adaptations across all metabolic pathways.
CrossFit athletes run, row, jump rope, climb rope and carry odd objects. They frequently move large loads quickly over short distances, and use powerlifting and Olympic weightlifting techniques. CrossFit athletes also use dumbbells, gymnastics rings, pull-up bars, kettlebells, and many bodyweight exercises. CrossFit is used in nearly 2,000 gyms worldwide and by many fire departments, law enforcement agencies, and military organizations including the Canadian Forces, and the Royal Danish Life Guards.
Classes at affiliated gyms typically include a warm-up, a skill development segment, and a high-intensity workout that lasts around ten to twenty minutes. Affiliates create a new workout each day called the "Workout of the Day" or "WOD". Affiliates often use scoring and ranking systems to transform workouts into sport. Some affiliates offer additional classes which are not centered around a WOD, such as Olympic weightlifting classes. Free workouts and instructional videos are made available every day at the website blog for people without access to an affiliate.
CrossFit Inc. certifies CrossFit trainers and licenses the CrossFit name to gyms. Affiliates are free to develop their own programming, pricing, and instructional methods. Many CrossFit athletes and trainers see themselves as part of a contrarian, insurgent movement that questions conventional fitness wisdom. CrossFit is noteworthy for its use of a virtual community Internet model. The company says this de-centralized approach shares some common features with open source software projects and allows best practices to emerge from a variety of approaches, a contention that is disputed by some subject matter experts, competitors, and even affiliates who have parted company with CrossFit. CrossFit adaptations include programs for children, pregnant women, seniors, football players, military special forces candidates, and endurance athletes including triathletes, runners, swimmers and rowers. CrossFit has been adopted by U.S. and Canadian high school physical education teachers, high school and college teams, and a major league baseball team.
Drexler's definition - Crossfit, get your ass kicked doing something you hate, yet you come back for more the next day.
Now, the avgerage time it takes to complete this workout is about 10 - 20 minutes depending on fitness level. 3:19 is a damn good time. The man in the video is a Navy Diver and a competitor in the "Crossfit Games."
Fran is 21-15-9 reps of 95 lb thrusters and pull ups done continuously and for time. This is one of the benchmark workouts for crossfit.
So basically Fran is broken up into this
21 Thrusters then 21 Pullups, finish that then onto
15 Thrusters and 15 pullups, then onto
9 thrusters and 9 pullups, done
Edited by drexler, 13 July 2011 - 06:00 PM.