The Fran (take 1)

Exercise: The Fran
Time: 6:34

Last night, still in the beginning stages of learning the Crossfit way, I was told we would be ended the workout by completing The Fran. The Fran is one of Crossfit's signature workouts, consisting entirely of Thrusters and Pull-Ups. When told I would be required to do pull-ups for this exercise my response, which I contend was quite rational, was:

While not quite as insane as the Angie, the Fran is still pretty hard. The workout goes like this:
-21 Thrusters
-21 Pull-Ups
-15 Thrusters
-15 Pull-Ups
-9 Thrusters
-9 Pull-Ups.
-Die a little.

Here is a video which shows this workout as it is intended to be done, by people much fitter than me.

Now, unless you are daft, you know that I did not do it as well as that guy. As a massive hunk of man with little arm strength, I can't do one pull up, let alone 45. Instead I substituted Ring Rows for Pull ups. Additionally, I copped out a bit on the Thruster. I didn't add any weight to the 45 lbs bar. Still, I finished the whole thing in  6:34, almost 4 minutes ahead of my counterpart (to be fair, he was doing Pull-Ups rather than Ring Rows... If I had been required to do that I would probably still be at the gym.) 

Now, I am unbelievably sore. After the workout, I met one of the other Crossfit members for the first time and went to shake his hand. Unfortunately, when I went to give him the gentleman's greeting, I found that my arm didn't go quite as high as I was expecting. Due to my soreness, I couldn't get a good grasp on the guy's hand, and I was a little embarrassed. Still, this is the good kind of sore, right? I sure hope so...