FRAN!!

Jan 6th, 2011

Category: CrossFit

FRAN!!

CrossFit Southie did Fran for the first time 3 weeks after our opening. Fran is the most infamous CrossFit benchmark workout. For many of you this will be your first attempt, and for some of you it is an opportunity to gage the improvement in your fitness level since you started 3 months ago. Everyone remembers their first Fran. Bring a notebook to record your Fran time.

“First exposure to this workout reveals Fran’s penchant for throwing a beating. Repeated exposures, where the goal is improved time, demonstrate a ferocity that speaks to the painful cost of elite fitness. Considering the thruster’s position as the most draining of all exercises and the pull-up’s reputation for winnowing athlete pools, there may be little surprise in Fran’s effects.

Coupled, the thruster and the pull-up work all major muscle groups, are perfectly complementary in that each contains exactly what the other lacks, and constitute three super-functional core movements–the squat, push press, and pull-up.”

(Glassman 2005)

Skill
L-sit
Squat Therapy

WOD
21-15-9
Thrusters (95/65)
Pull-ups

DISCUSSION 12 Comments

  1. Greg 01/07/2011 at 5:34 pm

    Thanks Jamie! I think I could have shaved another minute off but Ashley convinced me to have Mexican food at like 2 pm (before the 430 class). Something about a last hooray before paleo. Ok maybe it was my idea lol

  2. Jaime 01/07/2011 at 11:55 am

    WOW Greg awesome improvement! Good for you!!!!

  3. Greg 01/07/2011 at 1:25 am

    Fran 3 months ago: 24 min and change (barely finished)

    Today: 9:22 sec!

    Still kicked my butt , though I was happy to come in under 10 min.

  4. Alec 01/06/2011 at 2:54 pm

    Joe, write that goal down in your workout log book and then you have to commit to it!

  5. Joe 01/06/2011 at 2:22 pm

    Alec and Chris set the bar high at 5:30, but I couldn’t keep up. 8:54 Rx…I’ll be looking to shave 2 minutes off my next Fran, so everyone hold me to it!

  6. Allison Houghteling via Facebook 01/06/2011 at 1:57 pm

    Have a baseline. Now let’s see what happens over the next 12 weeks.

  7. Alec 01/06/2011 at 1:19 pm

    …For a good time, for a great time caaaall 21-15-Ni-i-i-ine, 21-15-Ni-i-i-ine… FRAN!

    Great work by the 5:30 crew this morning, some big PRs up on the board.

    Chasing down Goose’s time, 3:17 Rx for me this morning.

  8. Jaime 01/06/2011 at 3:52 am

    WTF!! I am missing FRAN!!!!!!!

  9. Lucia 01/06/2011 at 2:12 am

    FRAN was my first Crossfit workout ever! Guess this means I have to go tomorrow to see how I’ve improved 🙂

  10. Allison 01/06/2011 at 1:43 am

    Argh…..challenge us why don’t you? Can’t back down from a challenge!

  11. Jackie 01/06/2011 at 1:38 am

    I was planning on taking tomorrow off but how can I miss squat therapy?!

  12. Ali 01/06/2011 at 1:08 am

    Mel! I told you that you got into that position in your pull-ups. Now you can see it 🙂