Fran - With Firefighter Gear: Adam Fran - Dave Fran - CF Kids: Connor Fran - Talayna Fran - Chris Fran - Jason Fran - Christy Fran - Brett Fran - Greg , Annie Fran - Noah Ohlsen Fran - Charity Fran - Josh Bridges Fran - Mikko Salo Fran - Darren , Andrew , Matt About the wod. Source: www. In early , they were three-day events that began to include… Continue Reading.
The Squat Clinic, by Coach Greg Glassman, is a comprehensive guide to our most foundational movement. Photographs outline 23 points of performance for a sound squat, common faults and cues to correct… Continue Reading. Daniel Schmieding wrote …. I'll laugh and nod my head in understanding if the answer is "constantly varied Great story, not the first time I've heard it from you, and hope it's not the last.
You're always welcome here at my box in Sonoma County. That was an awesome story! My first "Fran" was done a few months ago with some old Sears sand weights that could barely fit on the bar to get to prescribed weight, they fell off mid wod, my 3 year old looking at me like i was nuts grabbing the video camera to take pictures while it was filming, my form was terrible as I've only really used dumbells to train, took me like 6 minutes!
Someday I'll release the video of it! But only when it can be acompanied by a sub 3min performance! Second attempt was 50secs off so hopefully soon! I'd love to see an early Glassman workout. Or even a video if they exist of some of the firebreathers' first time through Fran. Or even just to know who's pre-CF training was the best?
Her name is infamous. The legends and tales she inspires serve as an indication of how much she is respected…. Thrusters and pull-ups. Ladies and gentlemen, this is the story of FRAN.
As a young gymnast in high school, Greg Glassman CrossFit founder and CEO was looking for a way to not only get stronger, but also replicate the high-intensity, short duration model of a gymnastic routine during the off season.
In , Glassman with the help of his father bought a weight set from Sears and set about converting his garage into a home gym. But what Glassman was looking for was something that could simulate the cardio-respiratory demand he was used to in gymnastics.
So, after much experimentation, Glassman discovered that if he was to bring a barbell to his chest, squat down and drive up, pushing the bar above his head, he would start to get a similar feeling to the demands of gymnastic routines.
So, the thruster was born. Glassman then combined the thruster with pull-ups, and settled on a rep scheme of 21, 15, 9-thrusters 95lbs for men, 65lbs for women and pull-ups. He knew he had found the workout he was looking for. And so, Fran was created. But why name the workout after a woman?
And yet, no workout since Fran has held the same appeal, the same fear. Hellooo , jacked-up heart rate and lungs of fire and all the benefits of a high-intensity workout. So, if you want to try this workout, you absolutely can. However, not to state the obvious, but if you can't do one pull-up , you're not about to do 45!
Same goes for thrusters—if you've never done one barbell thruster, the middle of a workout is not the time to try! Luckily, that doesn't mean you need to put Fran on the back-burner until you can do both movements. In fact, unless you can do 21 thrusters or 21 pull-ups unbroken without stopping to for a break , she recommends scaling the weight or movement and opting for something you can do well and move fast.
The prescribed Rx weight — the weight recommended for the best CrossFit athletes in class Fran CrossFit workout is 65 pounds for women and 95 pounds for men. But if 65 pounds is too heavy and you've done a barbell thruster before, Landry recommends picking a weight you could use to do 21 reps unbroken. Could you complete the first 21 reps unbroken with just the empty bar? If so, consider building in weight until you reach something that you can do the first set unbroken if you had to.
If you don't have a barbell handy, or don't feel comfortable using a barbell, Ence recommends doing a dumbbell thruster instead. Again, pick a weight that you could do the first 21 reps unbroken. If you don't have dumbbells but do have kettlebells, you can use those. But you'll have to pay extra special attention to where the two are located. Note: If due to a pre-existing shoulder injury you can't press weight overhead, Ence recommends scaling the movement to a goblet squat.
If you're not ready for weighted squats, do air or chair squats instead.
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