{"id":102,"date":"2007-11-05T14:07:24","date_gmt":"2007-11-05T14:07:24","guid":{"rendered":"http:\/\/www.colinmcnulty.com\/blog\/2007\/11\/05\/took-2-minutes-off-fran-a-crossfit-workout\/"},"modified":"2007-11-08T09:51:12","modified_gmt":"2007-11-08T09:51:12","slug":"took-2-minutes-off-fran-a-crossfit-workout","status":"publish","type":"post","link":"https:\/\/www.colinmcnulty.com\/blog\/2007\/11\/05\/took-2-minutes-off-fran-a-crossfit-workout\/","title":{"rendered":"Took 2 minutes off Fran – a Crossfit Workout!"},"content":{"rendered":"

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

21 Thrusters (squat with a 40KG bar on your front shoulders, then stand up quick and straighten your arms over your head)
\n21 Pull ups
\n15 Thrusters
\n15 Pull ups
\n9 Thrusters
\n9 Pull ups<\/p>\n

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<\/strong>, 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.<\/p>\n

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

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.<\/strong> 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!<\/p>\n

Nothing can prepare you for how Fran makes you feel.<\/strong> 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.<\/p>\n

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<\/strong>, 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. \ud83d\ude42<\/p>\n","protected":false},"excerpt":{"rendered":"

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 […]<\/p>\n","protected":false},"author":161,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2,1],"tags":[],"class_list":{"0":"post-102","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-crossfit","7":"category-uncategorized"},"_links":{"self":[{"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/posts\/102","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/users\/161"}],"replies":[{"embeddable":true,"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/comments?post=102"}],"version-history":[{"count":0,"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/posts\/102\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/media?parent=102"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/categories?post=102"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/tags?post=102"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}