Well I had a crack at another of the foundation girls today in Fran.

Pretty straight forward involving thrusters ( front squat to shoulder press) and pull ups ( chin ups).

Basically it is three sets for 21 reps, 15 reps, 9 reps for the fastest time possible.

For the first time I have all of my pull ups without the use of the assisted chin machine. Even though the time was slow I was happy with the fact to do all the chins without assistance.

Fran

Thrusters 21, 15, 9

Chins 21, 15, 9

Time: 8.52

Avg HR: 161

Calories: 148

Now I have a bit of work to do to make the Cross Fit games.. one of the favourites for the Cross Fit games completed this session in 1.53… I am not far away really!!!

 I have just stopped to watch his effort on the website and anyone would think I went had a cup of coffee compared to the bloke I watched, he was a machine and just didn’t stop.

 I on the other hand, I lost count at how many times I had to rest (that lack of cardiovascular fitness showing through again).

Chins                                Thrusters

If only I looked like these guys….. ( gotta keep visualising harder I think)

Scott Williams Succeed CEO & Personal Trainer