2 rounds of:
5 Hang cleans (bar)
5 Front squats
7 sets 2 Thrusters from the rack, 60-90 seconds rest between rounds
Reps 21-15-9 of:
Thrusters (95 lb./65 lb.)
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Fran has a special place in the heart of CrossFitters. In fact, I remember at one Oly cert that a girl stood up and introduced herself as “Fran”; there was a collective groan across the room, and she said, “I’m not THAT Fran.” 🙂
Before you head over to youtube and see the videos where people do Fran in less than two minutes and try to find your happy place, let me tell you my story about Fran.
When I started CrossFit six years ago, I read Fran on the mainsite, which said “three rounds for time of 21-15-9, Thrusters and pull-ups.” It took me 45 minutes, and I was smoked. For three months, I did Fran three times (it was posted each month), and each time, it took FOREVER. I called my friend Josh who introduced me to CrossFit to find out what was wrong. He asked me if I was doing it right, three rounds, 21-15-9. I said yes and was at a loss why it was taking me so long to complete, let alone how people finished in four minutes (which at that time was really fast!).
The next month when Fran came around, I happened to read through the comments on the mainsite. This guy asked if “three rounds, 21-15-9” meant round one was 21-15-9, round two was 21-15-9, round 3 was 21-15-9, or if it meant round 1 was 21, round 2 was 15, and round 3 was 9…as soon as I saw the question, I knew what I had done.
I thought round 1 was 21-15-9, round 2 was 21-15-9, and round three was 21-15-9….I wasn’t doing three rounds of Fran. I was doing Fran three times.
So if today at any time you are thinking Fran isn’t a good idea, just know, you are only going to do it one time, not three. 🙂
You have a week of MWODs under your belt! How are you feeling? What results are you having? Let us know and post any requests for areas to stretch!!
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