Took 2 minutes off Fran – a Crossfit Workout!

As I’ve previously mentioned, there are several named Crossfit workouts which are used to monitor your specific Crossfit progress. I first attempted “Fran” 10 weeks ago. There’s a video on that post showing what Fran is, but it’s basically:

21 Thrusters (squat with a 40KG bar on your front shoulders, then stand up quick and straighten your arms over your head)
21 Pull ups
15 Thrusters
15 Pull ups
9 Thrusters
9 Pull ups

It sounds easy, and really it is, but for one thing: doing it the Crossfit way! All Crossfit exercises are done as fast as you can, so you try to blitz through Fran, without pausing, resting or in any other way taking a break (doing the reps “un-broken”). However Fran also has a special reputation for being particularly demanding.

Last time / the first time I tried Fran, I got 7:27 which I felt was a respectable time, but nothing fantastic. So this time I was determined to do better.

Well I did… a lot better: 5:31 Which I was particularly pleased with. Now just to put this into perspective, that was the days workout complete…. in just 5 minutes and 31 seconds. Yes there was the option of doing some Cleans afterwards, but I can tell you that 30 minutes later, I was still barely able to lift myself, let alone any real weight!

Nothing can prepare you for how Fran makes you feel. It’s by far the worst of the Crossfit workouts that I’ve encountered for that. I write this post 2 full days later, and I can still feel the effects of Fran on my legs. She is a beast and no mistake. In some respects, this time I was worse too, because I knew before the start what the effect on my body was going to be, and that made me quite apprehensive.

Still, the sense of achievement is worth it. I managed the whole first round (21 Thrusters + 21 pull ups) un-broken (without a rest) and that’s an improvement on last time for sure. In fact, take my pauses for breath out and I reckon there’s a sub 4 minute time in there somewhere. But for the moment, I’ll be ecstatic if I get a sub 5 minute time next time, I reckon I just need to get the 2nd round unbroken too. Lol, if only it was as easy to do it as say it. 🙂

{ 4 comments… add one }
  • pete kelley 21 September 2009, 7:45 pm

    I agree with all you say above – she’s a bitch. You must try ‘fight gone bad’ though, this will have you staring at your feet as that’s about all you will be able to do!

    the pain train’s comin!

  • Colin McNulty 21 September 2009, 8:54 pm

    Thanks for the link Pete, that’s a great video with cool explanation from Greg Glassman. I’ve done FGB many times, it sucketh indeed!

  • Tom Casey 10 September 2010, 8:40 pm

    WOW!! Amazing to say the least! Today was my one month doing crossfit. Individuals like yourself, inspire me to push myself further! I started crossfit to lose lbs and get fit, being 49 and weighing 270 is NOT good. Keep on pushing!!!

  • Colin McNulty 11 September 2010, 12:38 pm

    Hi Tom, well you’re in the right place. Crossfit and a decent Paleo / Zone type diet will get you on the path to wellness and then fitness sooner than you would have thought possible. It’s a great family to belong to as well. Congrats on starting the next phase of your life!

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