Next Cycle:
Just kidding.
We’re getting back into some classic CrossFit, testing arguably one of the single best full body exercises and the benchmark workout almost synonymous with CrossFit – Fran. Â We will be testing this and a few other classic benchmark workouts this cycle.
As we think about scaling for Fran (and any workout, benchmark or not), intensity should trump chasing an Rx weight. Â Here’s a great article on how we can approach that for maximum effect:
It boils down to this: there will generally be a “sweet spot” when choosing a weight in a workout that will allow for maximum work done in the shortest amount of time which will inherently maximize our power output (or intensity).  This is what we chase in CrossFit for  best results.
The article recommends using around 50% of your 1 rep max of a movement for maximum intensity.  This is not a hard and fast number – we do want to vary the loads we use  regularly.  But as we scale for Fran today let’s think about this for both the thrusters and the pull ups.  (Yes, we need to be able to vary the load of gymnastic movements also…)
There’s a 10 minute cap on the WOD today. Â We should be shooting to finish Fran in around half that for the desired effect. Â You’ll know if you did it right, trust me.
Strength:
1rm Back Squat
WOD:
Fran
21-15-9
Thrusters
Pull ups
*10 minute cap
Fran, oh FRAN!
Back Squat: 205# PR (high bar)
WOD: 5:39 w/ 65#, red band
HBBS: 315#
Not a PR. I made too big of a jump and failed at 335#. Boo.
WOD: 5:29 RX
First time doing Fran. She’s an absolute beast. She left me out of breath, sweaty, and in pain. I think I’m in love.
Great work from everyone. It’s PR city in CFSV today!
That’s quite the Fran time, stud
Back squat 200#!!!!! Ridiculously awesome! Thanks to Renee for the push!
Fran – 7:56 at 65# and bands…first Fran with pull-ups instead of ring rows…pretty awesome night 🙂
Bs: 180 (woot woot! +15lb pr)
Fran:6:07, 35lbs, blue&red bands
HBBS: 170# matching my previous 1RM
Fran: 7:56 Rx PR!
(Fastest Fran ever even though it was my first time not scaling it)
LBBS: 165# PR!!!
Fran: 7:04 @ 65#, two blue bands
I didn’t realize that my thrusters were Rx until after the workout. Good thing, since otherwise I probably wouldn’t have tried it! My goal for next time will be to have better form for ALL of the thrusters, and also back off on the bands a little.
I have to say, I still don’t quite get why Crossfitters have such a boner over Fran. It’s just another workout! Maybe I’ll get it a few weeks from now, when we re-test?
You just threw the ultimate shade at Fran. How dare you!
;P
As I understand it, it was the first workout Greg Glassman devised as he was coming up with the Crossfit concept, meant to emulate the intensity of an olympic gymnast’s roughly two minute ring routine. so there’s that…
BS: 195#, failed at 200#
Fran: 6:22 Rx, plenty of room for improvement
BS: 175#, 30# less than pre-ride.
Fran: 4:12 @ 55#. I was a bit disappointed in myself for choosing not to rx. My IT band felt tweaky and squats have been scary since returning, but I probably could have handled ten extra pounds. Oh well. Next time.
Compare to: 4/11/13 – 4:24rx and 12/29/12 – 6:50 @ 55#, blue/red bands.