"Fran"
21-15-9
Thrusters 95,65
Pull-ups
Post time to comments.
Establish your years base!
Only 12:00 and 4:30pm classes today
Fran is one of the most well known WODS in the CrossFit world. A simple 21-15-9 couplet that is deceivingly hard – it is no coincidence that she often rears her ugly head in competitions. Because almost every CrossFitter has completed the infamous WOD, Fran also serves as a marker of individual progress.
Here are some tips on how to improve your Fran time:
1. Keep pushing. This WOD is meant to be completed in under 10 min (elite athletes will complete in under 3:00), try not to stop moving and don’t try to catch your breath… It won’t happen. Just push through the pain and know that it will be over soon.
2. Try to do at least the first round unbroken. If you can’t do the first round of thrusters unbroken at the prescribed weight, scale back to a weight that you can.
3. Have a game plan. Understand the rep scheme and plan ahead how you want to break things up. The round of 15 tends to be one of the most mentally challenging rounds – be aggressive and stay positive through this one.
4. Thrusters – keep your core tight and maintain contact with the bar to your chest/shoulders through the front squat portion of the movement. Anytime the bar gets out in front of you, you create additional difficulty and work for yourself- don’t do that! Fran is hard enough as it is.
5. If you have butterfly pull ups, use them!
"The Cycle of Behavior: Parts 1 and 2" with Tony Blauer, CrossFit Journal video [wmv] [mov] [HD mov]
Fran by Christy, Primal Fitness [wmv][mov] » Feb 11 09
Fran, CrossFit Dental [wmv][mov] » Dec 14 08
Fran (Greg and Annie) [wmv]
Fran (Greg and Josh) [wmv]
Fran - Charity, CrossFit Snohomish [wmv][mov] » Sept 25 08
Fran - Colorado 2005 [wmv][mov]
Fran, Connor Martin [wmv][mov] » Nov 16 08
Fran -CrossFit Edna Valley Kids [wmv][mov] » Apr 7 07
Fran -CrossFit Kids [wmv][mov] » Jun 15 08
Fran -CrossFit Hardcore Seminar Part 2 [wmv][mov] » Jun 19 08
Fran, 1:53, Jason Kaplan [wmv][mov] » Nov 5 08
Fran sub-2:00, Miguel Flores [wmv][mov] » Dec 29 08
Fran - 2:02, Josh Bridges [wmv][mov] » Jun 26 08
Fran - 2:05, Speal [wmv][mov] » May 13 08
Fran -2:19, Brett Marshall [mov]
Fran, Mikko Salo [wmv][mov] » Oct 1 09
"Why CrossFit is the Workout of Choice for Entrepreneurs" by Dan Martell.
Carrie 5:09 53#/bands
Devon 6:34 rx
Coop rows
Vince 6:04 rx
Val 6:04 53#/bands
Ben K rows
Kari 6:44 bands
Posted by: Chris | January 01, 2013 at 05:34 PM
1200
Stephen J 7/15 thrusters @ 10min
Paul R 9:59 75#
Scott A 3:00 rx
Matt R 3:18 rx
Amy Shutt 10:37 53#/bands
Theresa 7:46 43#
Matt C SWOD
Jessica D 9:16 63#/bands
Kari 10:48 43#/bands
Bonnie 7:48 53#/bands
Tony 4:40 rx
Posted by: Chris | January 01, 2013 at 01:16 PM