This is THE classic CrossFit couplet that has inspired and hooked so many CrossFitters over the years. So simple, yet so potent. The intention is for this to be brutally fast. The fastest times world-wide are completed unbroken and under 2 minutes. Scale accordingly. However, as always, there’s is room to gut out Rx’ing a benchmark such as this at a load or degree of difficulty that’s at the edge of your ability so you might also consider that when deciding what your “Fran” will look like today. Top athletes complete the reps unbroken and with minimal rest but your (and my) Fran might be very different. If you can do the 21 thrusters unbroken but then you wind up in a world of shit for the 21 Pull-Ups, then you should probably break those Thrusters up! Do you rest too much during the 15s? Have a strategy to minimize rest like: 3-5 breaths between sets or a controlled 3-5 count in your head. In any case, have a plan that is honest to your level of ability. Let your judge know your plan and ask them to help keep you to it. And as always, have fun!
Sub Jumping Pull-Ups or scale volume as needed. Use lighter bars and larger bumps as available to save the 10s and 15s!
Post time and Rx to comments.
Here’s Morit S. Squatting 325.2 lbs at Saturday’s USAPL New Jersey State Championship. Mo took 2nd in her weight class and was gracious enough to write a recap for us. Read on! | Video by Coach Margie
From Iron Maidens to the NJ State Championship
By Morit Summers
This year’s Iron Maidens Raw Open truly helped me realize that being on the platform under the bar is my happy place. So when Iron Maidens was over and I started to lose motivation, one night in May I randomly, without even thinking about it, signed up for the New Jersey State Powerlifting Championships. After I did that, I kind of freaked out and had no idea why I had done it. I had to buy and wear a singlet, which I really was not happy about, but more importantly, I had no coach. Thanks to Margie that wasn’t a problem for long!
Unfortunately and fortunately, throughout training for this meet, I had a lot of random awesome stuff come up and my training schedule was not exactly what I would have wanted it to be. I wasn’t truly excited, thinking this was going to be a disaster until a week before the meet when I had my last Big 3 day with Margie and I PR’d all my lifts!
It’s funny because I kind of bombed at the beginning of Iron Maidens. I didn’t listen for the commands. I could hardly hear them because I was so nervous. I think my heart rate was too loud! This time around I repeated the commands with Margie over and over again before each lift. I do not even remember lifting, because all I was doing was focusing on the commands! Somehow it really helped keep me calm and kept my racing heart race in check.
I’m super happy with my progress and my performance, and I’m excited for more!
First CrossFit Workout? CrossFit
The First Time “Fran” Was Posted to the CF Main Site