One of the benchmark workouts in Crossfit, if not THE benchmark, is "Fran"
This is the workout that "Crossfitters" use to compare times. Very much like distance runners saying "What's your marathon PR". They both have a lot in common.
Fran is a killer. It is the ultimate "metcon". It is heavy weight, high intensity, endurance, yet speed.
95 lb Thrusters
21 reps each
15 reps each
9 reps each
I pulled off an 11:20 time this morning. I was happy considering the times I started it before, I did not finish. This is one of those workouts you have to be fully comitted to before you start. I kept thinking about Zumbro during the workout.
It is a painful one, but somewhere in the middle I got into the zone. Yes, I had to break each set up, but not as much as I thought I would have to.
There are guys out there that can do this in under 4 minutes. That is a level of fitness which is hard to comprehend.
That may be my last "metcon" before Zumbro. I think from here out it will be mostly ab stuff, lower back, and jump rope. Good excercise, but not the "I'm am going to die" workouts.
Headed down to Kansas City, so I might dig up a trail nerd or 2.