Painstorm (4 June 2009)

We are taking a break from our look at the Olympic lifts and assistance exercises to do a Painstorm. These are tough workouts not for the faint of heart that are issued monthly by a cadre of CrossFit trainers across the globe (a list of past Painstorms can be found here). They are always nasty and are a challenge to even the most hardened of athletes.

June's Painstorm comes courtesy of Davie from CrossFit Central Scotland and is a mash up of the three benchmark CrossFit workouts Fran, Elizabeth and Diane.

Painstorm

One Bar, Three Girls

21-15-9 rep rounds of
Thrusters
Pull-ups
Squat Cleans
Ring Dips
Deadlifts
HSPU's

Use the same load for all weighted movements. 

Folks who are only a little nuts should use Fran weight (95lb/ 65lb), those bordering on lunacy could try Elizabeth weight (135lb/ 85lb) and if anyone is insane enough to try Diane weight (225lb, 185lb) I want to see a video of that!

For those not yet up to speed with even the Fran weight, scale as much as required so that form is not sacrificed for speed.

Post time and weight used to Comments or your FK.UK log.

If that doesn't interest you, sprint training is on as usual from 7pm on the Astro Turf at the Varsity Centre in Guildford.

Vires et Honestas