Fran is, I suppose, the most popular of the “Girl” WODs in the Crossfit repetoire. It is simple. You do three rounds each of 21-15-9 reps of 95# Thrusters alternated with pull-ups, done for time. There are people breaking 3:00 in this workout, exactly as above. For many of us, we will scale it back. Steve and Denise’s admonitions to scale back have sunk in, especially having been injured much of the second half of 2006.The ideal way to scale is to lower the weight but do more reps so that when it is all over, you still moved the same amount of weight. Since I have yet to master kipping pull-ups, I have to do double the amount in jumping pull-ups.

No matter how you do it, you will get smoked.

I had planned on doing the prescribed weight for the Thrusters but i was having left shoulder troubles that prevented me from getting a lock-out at the top of the movement. So as to avoid injury, I scaled back to 65# and increased my reps to 31-23-13. This worked out well for me and I only had to take a short break midway through my first round. If anything, the weight was too light. I doubled on the jumping pull-ups and did 42-30-18. When it was all over, I had a time of 5:33, which was by far my best time doing Fran. My heart rate got as high as 172, which is 5 beats off my maximun HR. Great workout! It is one of the benchmarks.

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