Gettin’ Heavy….
5 Jan
Tuesday:
Chris, you are a rockstar. Check out Chris C. on CrossFit.com!
Deadlift 90% x1 x 4 sets
Press 90% x1 x 4 sets
Then;
HSPU- max reps in 4 minutes
Then, 2 rounds:
7 squats
7/7 lunges
7/7 jump lunges
7 jump squats
rest 1 min
Congrats Rachel on getting her first kipping pull up! She has been diligently working at it through bands, jumping, ring rows, etc. Also, she is going on vacation to warm sunny beaches with this accomplishment in mind. Nice!
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What’s up with all of the variants of “Fran”?
As XX alluded to in a previous post, these variants, or isomers of “Fran” are from an old experiment from the Crossfit.com main page. “Fran” is a potent workout, built from possibly the most demanding exercise (thrusters) coupled with a tough bodyweight movement (pullups).
“Fran” is 21-15-9 rep rounds of thrusters and pullups. This comes out to be 45 reps of each exercise. However, we can partition the reps several different ways, with different effects. Last week, we introduced “Filthy Fran” – 45 reps done chipper style in one round. (45 thrusters, then 45 pullups) Today was “Fractioned Fran”, 9 rounds of 5 thrusters, 5 pullups. If you were here for both versions, you probably noticed that the effect was different even though it was exactly the same amount of work. Compare these times to your best regular “Fran” time.
Filthy Fran is more dependent on muscular endurance. Almost everyone will find that this version will take longer than the regular version. 9×5 Fran, or Fractioned Fran, will be a different story depending on where you are in your athletic development. If your regular Fran time is around the 10 minute mark, for example, you’ll likely get thru 9×5 Fran more quickly, and the workout will pack a more potent metabolic whallop. However, if your regular time is in the sub-5 minute range, the fractured version will likely take you longer because of the multiple transitions between exercises.
The March 2005 CrossFit Journal details the “Fooling Around with Fran” experiment. Two other versions used were 5 rounds of 9 thrusters/9pullups and 3 rounds of 15 thrusters/15 pullups. The continuum, from fastest to slowest, was decided to be 9×5, 5×9, 3×15, the regular 21-15-9 version, and finally 1×45. This presents a useful gauge of your athletic development. The advantage of a more fractured workload disappears with improved work capacity. As your muscular stamina improves, and your metabolic conditioning advances, the frequent switches will just slow you down.
Another use of the fractured version is to break into using a new weight for the workout. If the prescribed 95 pound thrusters would take you a very long time during the regular workout, a fractured version can be your gateway to using the full weight for the first time. The frequent switches will allow for enough recovery to keep a faster pace.
Decompressing the forearms after Fran.
Awesome picture Chris, you’re famous! Is that Flag Point?
What’s with my ridiculous shoulders in that pull-up?
That just doesn’t look right at all.
Thanks, man. Actually, that’s Five Mile. It’s near Flag Point, on the south side of Hood.
I love the post, guys. We had the pleasure of hosting Jason Stein over the holidays and I must say he represented your gym like a champ, both in attitude and performance! Keep up the good work and come see us when you’re in Southern California!
Rory Mckernan
US Crossfit
You know, i was thinking the same thing about your shoulders in that pic Jay. Perhaps its the shirt..
Anton
xi xia,
i really appreciate you posting the thinking behind the workouts. thanks for taking the time.
a
Hi Rory-
Thanks! We’ll definitely stop in when we are in the area. We need to go south for a while to dry/thaw out….
Jason has a good level of gymnastic strength and skill, and is a fun guy to have around. We miss his presence during his many travels!