When I saw we were going to be doing Fran today at CrossFit Continuum, a number of words came into my head. Some of them may not have been appropriate for public consumption. As a result, I think “What the Frak?” is now going to become “What the Fran?” WTF for the win.
Fran is one of those workouts that I have come to strongly dislike over my three plus years with CrossFit. It’s touted as one of the “girls” and as a benchmark in the community, but all it does is show me how my cardio sucks. Every time.
Mickey and I walked in for the 8:30 class this morning and saw Drea, Larry, and Stacy chatting – a trio of trainers. 😉 Stacy had us under her wing today. It was Mickey, me, Anna, Ellen, Carrie, Larry, and Jenny. A solid group to tackle this fickle Fran.
If you don’t remember Fran it’s 21-15-9 reps for time of:
- 95/65-lb. thrusters
We began with a lovely 400m jog around the parking lot and came back in to do one-armed thrusters with a kettle bell (I used a 35#), then some hollow body & superman holds on the rig, some ring rows, and some lunges with a twist. After that it was some thruster warm-up with an empty bar and discussing scaling.
Scaling was the operative word. The goal? You have a 7 minute hard cut off. Scale until you can get it done in under that.
Yeah, I’ll let you stop laughing before you continue.
In November 2015 we did Fran twice during the “In the Zone” challenge. I did it Rx in 16:49 the first time and 17:45 the second. (See “Fran is a Four Letter Word.”) This is not one of my better benchmarks. Inevitably I run out of wind.
When I walked in, I didn’t know about the 7 minute time cap. I had a 10 minute target in my head. And I think I would have made that. Once I knew about the 7 minute time cap however, it got in my head. I scaled to 75# on the bar and set up so I could bail to jumping pull-ups if I needed to. Guess what? I did.
When the timer started, I went pretty well for a bit. I think I finished the 21 thrusters in under 2 minutes and that was with a brief pause after 15. Got to the bar for pull-ups and did sets of 5 with long breaks in-between. I could not calm my breathing and get past the pain point on the pull-ups. By the time I got back to the thrusters, we were near the 5 minute mark and it took over a minute to get 15 of them done 5 at a time. I even dropped the bar a couple of times. And when I got back to the rig I had maybe 40 seconds so i started doing jumping pull-ups. I got 8 in.
So that was:
- 21 thrusters 75#
- 21 pull-ups
- 15 thrusters 75#
- 8 jumping pull-ups
64 reps in 7 minutes. I would have needed another couple of minutes to get done in the time we had, even scaling to jumping pull-ups.
It sucked. I ran out of time. And I consider it a DNF.
Meanwhile my daughter Mickey did it with a 35# barbell and ring rows and knocked it out in 5:11. Other folks also did well.
When we were all done, we did a #romwod. I am neither “swole” nor “flexy” (#swoleandflexy) but I did a lot of child’s pose and worked through the positions as best I could.
Not my best day – and apparently it’s not the only benchmark we’re doing this week. Um. Yay?
Great work everybody! And thanks Stacy for the encouragement. I got stuck at that pain and breathing point and just couldn’t move past it. Maybe next time.