A Sub 3 Fran

I have seen several people complete "Fran" in under 3 minutes over the last couple years. It was at that point. Once upon a time, that was considered unimaginable.

I have done this workout probably about 6 times since I started Crossfit. The very first time was probably a little over 3 years ago. I had never heard of it much less seen it done at the time. I looked at Crossfit.com that day and figured it sounded simple enough. At the time I had been doing Crossfit pretty much by myself for right at 4 or 5 weeks. I can remember going into Golds Gym like I was so cool loading a 95lb Barbell next to the cable machines were there was built in pull-up station.

I thought, "Alright, here we go!"

21 Thrusters - "Damn"
21 Pull ups - "This is freaking hard"
15 Thrusters - "What the Hell was that?"
15 Pull ups - " I think that's 7... I can't Move right now!"
9 Thrusters - I don't think I even made it to this point... Can't remember how far I got but I couldn't make myself finish.
I still will use the month out of training for a knee injury as my excuse.
The point is though, that I was severely out of shape. It wasn't much longer when I saw a video of Josh Everett and Greg Admunson do this workout in just over 3 minutes(still no sub 3's at the time).

About 12 months back I finish it in 3:23 at the Crossfit Cert in Alvin, TX. I felt pretty good about that until Chris Spealer did it 10 minutes later in 2:04(Faster ever at the time). Wow! Twice since that time I have done Fran in 3:38 and 3:52. I am getting slower! Older? Less Driven? Do I weight to much for a sub 3? Every time I come off my last pullup rep and feel paralyzed! I am in the worst pain ever!

"Fran"... I don't care if we never meet again!

Oh wait! Saturday October 10th (one week before my 28th Birthday) our clients are doing "Fran" for the month of Benchmarks 5 Week Challenge. 2 Hours later the Coaches must go.

I considered not doing it! I actually would have love nothing more than to say I was gonna sit it out. But for some reason I decided to give it a go. What the Hell right?... "I think I might vomit" was the only think going through my head.

3..2..1..Go!
21 Thrusters Unbroken
21 Pull ups Unbroken (1:03 feeling good)
15 Thruster (Slight burn in my forearms but finish 15 straight easy)
15 Pull ups (10 and drop... am I gonna slow down? Nope 5 more pop right off)
9 Thrusters (That was way to easy)
9 Pull ups (Ready to drop at 5 but switched my Butterfly to a Kip and Battled for 9 strait)

Time: 2:52

Walk off feeling amped!

Who knew?

Hard Work and Discipline never Fail!

Joining the Cult

What is it now, Like a million die hard Crossfit soldiers who read the workouts posted on Crossfit.com and give it there best shot to complete the workout as they are prescribed?

"Oh my God that was the Hardest things I've ever done!"
"This stuff is Crazy!"
"I'm gonna kill that workout!"

These are only a few of the things that Crossfitter Say on a daily basis.

These workouts are said to get any man, woman and child in the best shape they've ever known. No other program stands close in comparison when it comes to challenge a person's overall fitness.

I say, "That is the truth!" Even though CrossFit Central's Programming doesn't follow Crossfit.com's WOD at our gym, that programming will deliver the best results when done as RX'ed.

3 of our clients have stepped up to the challenge to take on Crossfit Central's newest class option called simply

The .com class 1 pm M/T/Th/Fr

We are taking the workouts exactly as they are type on Crossfit.com and doing them in our gym for any client who wants to take that leap.

Welcome to Elite Fitness!

My man Joe

Joe is another one of my PT clients. I love training this guy because I feel like he is very much like myself.

We are about the same age. We both love what we do and I believe are very good at what we do. Joe motivates me as a young entreprenuer to be on top of my game and be feerless in my approach to work.
Keeping our vision on the task at hand as well as the future ahead is something we share and I enjoy his presence for that reason.

This guy sent me an email about a year ago before we met saying who he was and what he was wanting to do for himself physically. He came into the gym as a beginner with a long way to go. He has been steadily increasing his fitness level with days and days of coming into the gym .
Joe is no stranger to being smoked to the point of having to make his own sweat angels. In fact I am not sure if we have had one workout where he didn't have to lay flat on his back by the time we finished.

He is going heavier and harder every workout. this kind of work ethic is all I could ask for from any client. Come in. Shake everything out of your head and 3...2...1 GO!

Give your best and Get some BadAss Results! Right Joe?

The Dot Com Workout

Crossfit is a fitness program with a very specific intention. If you follow it, you will get into the best shape of your life. I have done this now for a few years, but the only thing was I did it the way I wanted to. Many times I would get to the gym and write up a workout based upon what I felt like I wanted to do. Sometimes I would do the Workout that I designed for the class that day. Some days I would write up something completely different. Other days I would decide to do something that was on Crossfit.com for the day. This system of working out in accordance with the way I feel has worked very well for me, but the thing is that I sometimes intentionally avoid exercises in with I don't necessarily enjoy or am not that good at.

Here is the deal. Over the last year I have very much realized that everybody needs a good coach. How could we ever reach our potential without somebody who has more expertise in the field guiding us?

I have decided a few weeks back that I would be doing workout only posted on Crossfit.com. I know that I am at a point that in order to get better I will have to follow a very disciplined approach to my training regimen. Coach Glassman post everyday a workout that If I follow my physical ability can't help but get better faster than anything I would do on my own. Every 4th day is a rest day on this site so I cannot say that I will take off on Sunday or on Wednesday. I have to do what the workout says I have to do on the day that it is posted.

Now I am back to being a little bit nervous because it is entirely being prepared for the unknown. I will not scale any workout to make it easier for me to handle, but just flat out set up the workout as prescribed and get it done.

Today I got weighted pull-ups. 7 Reps of pull-ups is my workout today? Sounds crazy right? Maybe I will be able to get all 7 with added weight of over 100 lbs. Now think 7 reps of 350lb+ pull-ups... That is going to be intense!

Oh well... All I can do is make it happen!

I am Crossfit!

The intensity moves me! The fact that I am about to do something that I know will be worth saying that I did inspires me to do it. Is Crossfit easy? Hell no! Can anybody do it? Of course! Do we take away the experience of what it should feel like to do a Crossfit workout just so you can do it? Hell no! Crossfit is intense by design. If you have the inner desire to push yourself intensely than you found the right place and the right people. If you just want support and something to feel good about the fact you didn't stay home, you won't need us you can go walk a big loop at the mall for that.
Crossfitters work our asses off. We are workaholics.

I needed a good sweat earlier so I put my dog on leash to have here go run with me. Maybe a quarter mile in she slowed down and before a half mile started making stops. I'm not a runner but I was getting mad! The intensity of my run did not meet the needs of why I went to go do it in the first place. I am not fond of wasting my time in my workouts or much of anything else that I do.

My clients and myself Workout! We go hard. We get a lot done and we do it fast. Even the beginners who never worked out in there lives are going to know that we are not meeting for 30 minutes, 45 minutes or an hour to mess around. Our innermost desires are to become better at what we do because we just have to. We won't take for granted the time we spend during our workouts because we know that If we are not willing to go beyond our comfort levels, we won't get anywhere fast! Losing is not an option for us!

Go Hard or Go Home right!

Are we intense?
You better believe it!

Get Some!