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| AM Results - click to view |
21-15-9 reps of:
Thrusters (95/65)
Pull ups
Post time to comments and on the whiteboard.
Coach's Notes. (standard times of 0545, 0630, and 0700)
The WOD everyone loves to hate (or heart. Get it? I heart Fran? The Tshirt? Come on people!) Of all the benchmark WODs in the CF inventory, this one is by far the most reviled and the most feared, but also the one people most want to improve on every time they do it. CrossFitters measure themselves and each other based on the simple question, "What's your Fran time?" If after doing Fran you feel like a Mack truck ran over you then welcome to the club, everyone has that feeling. But, if you persist with functional fitness then I guarantee your time will be better the next time you attempt this WOD. Everyone has to start somewhere, right?
But, all we are concerned about for Wednesday are good, smooth mechanics and an all out effort. Your warm up should get your heart rate up to near max for at least a short interval in preparation for the demand you are about to place on the CVRE system and the major muscle groups of your body. See second link below for tips on what to mobilize the night before or in the morning. Focus on shoulder and hip capsules.
The thruster is a front squat and push press blended into one seamless, wonderful total body movement. Movement standard is a squat below parallel at the bottom and a fully locked out position overhead with the bar at the top. Prescribed pullups can be kipping, butterfly, dead hang or one armed but must be full extension of the arm(s) at the bottom and chin above the bar at the top. Pullups can be scaled with the bands or jumping from the floor or jumping off a box. Have a coach show you the scaling options if unfamiliar with the pullup variations. Thrusters should be scaled with a lower weight, strive not to do less than 45 reps and heaven forbid do not scale the range of motion.
Also, for those unfamiliar with the phenomenon that is Fran, just Google "Fran CrossFit" and see what the internet produces for you. Caution, vomiting seems to be prevelant.
Training Videos.
- Two of the original firebreathers, Annie and Greg demo sub-three minute Fran, this was probably filmed circa 2007, back when board shorts were still the CF standard for men.
- From last year's Games Open, KStar and Mobility WOD offer mobility tips to prepare you for thrusters and pullups.