For those of you who do not know, "Fran" is a name for a workout. It sort of sucks a lot and to be honest is not useful as a physical training element other than it is a test of mental toughness and is considered a "benchmark" WOD. But it makes you want to vomit and then die, if you apply yourself.
Yesterday I finished this workout in 3 minutes 1 second. I did not want to vomit or die that much either.
That is not a personal best [2m38s] but not a bad performance either. I was able to hold on to the pull-ups without breaking and the thrusters were easy without breaking. So other than my grip being a little bit weaker, my wrist was not an issue. Basically I just did not want to suffer as much as last time so I took my time transitioning between movement. I've got different priorities than the last time I PR'd this workout (not working out 6-7x per week) and am happy I could complete it as prescribed. Last time I tried in October I had to substitute pull-ups with ring rows.
The key takeaway is, that less than a year after my surgery and taking almost 3 months off from physical activity - my wrist strength and metabolic capacity have returned as a result of 6 months hard work. I am recovered well enough to perform at a competitive level, if I choose. With this perilunate injury - you too can most likely return to the sports you love (with exceptions). But I guarantee you will want solid nutrition, mobility training, hands-on physical therapy, and support from great friends.
Three rounds, 21-15-9 reps of 95-pound barbell thrusters and pull-ups, all done for time. More on Fran here: http://www.mensfitness.com/training/endurance/crossfit-wod-fran