On the 3rd Day of CrossFit…

On the third day of CrossFit, my coach gave to me….


Fran scores from 2014’s 12 Days of CrossFit at Hale!

I remember about 5 years ago, I said to Jay: “Fran isn’t that bad. It’s really not the big deal that everyone makes it out to be.

He didn’t even laugh at me. Instead, he said something like: “You should start doing it Rx now. And in less than 5 minutes.

So the next time Fran came up, I was all: “Man, I LOVE thrusters! My pull-ups are so SNAPPY. Rx FRAN IS GONNA BE MY JAM!

Pie in mah face.

Much of what I remember about my first Rx Fran was, every time I rested, Jay was shouting at me.

For example, I’d take a break on the pull-ups because, you know, tired.

Get back up there! You have to keep going!

It was as if I wasn’t supposed to rest, like, at all.

So I’d get back on there, even though I didn’t really want to. Hard!

Another example was, I’d put the barbell down during the thrusters in order to, you know, feel better about where I was in life.

Pick it up! You have to keep going!

Again, it was like I shouldn’t expect to rest, even a little bit, on the thrusters.

So I’d pick it back up, and tell my quads it would be over soon. So hard!

The best example of the shouting, though, came during the last 9 pull ups.

It was like, there were only 9, then 8, then 7, then XX reps left, so I really had no reason to rest any longer.

There was more shouting as the seconds on the clock were quickly approaching the next minute because a “sub-XX:XX minute Fran” is a thing.

So much more shouting with things like “C’MON! BLAH BLAH BLAH TINA! BLAH BLAH SECONDS LEFT!”

When it was over, I pretty much was just a pile of human being, under the pull-up bar, and I eventually started to understand words again. It totally was as bad as people make it out to be.

Some of you might be wondering if I got it in less than 5 minutes.


I did NOT! Ha-ha! But if you thought I did, thank you for believing in me. I think my score was 06:58.

But the next time I did Rx Fran, it got better! In fact, here are my notes from 11/2014:

score: 06:28


Best RX time yet which is great. Thrusters don’t feel as heavy as they used to and pull-ups are easier than ever.

Still flat out on the floor at the end though.

Some people say, when you get better at Fran, Fran gets better at YOU. That is what Fran is meant to feel like, and folks, I BELIEVE YOU CAN ACCOMPLISH THAT!

Let’s DO THIS!

21-15-9 of:
Thrusters 95/65lbs

Coaches Notes:

For both Rx and Scaled: Keep MOVING.

Rx: If you are healthy and able-bodied to do this workout as prescribed, go for it.
This is a sprint, to end all SPRINTS.

Eliminate transitions. Do not rest. If you find yourself resting, cut it short. Hop back up on the rig, or pick that bar back up.

If you find yourself resting in order to get just a little bit more comfortable, consider that is not actually going to happen, and so you may as well KEEP MOVING.

Scaled: Scaling to match the stimulus of this workout is a GREAT idea! You know yourself best.

Choose a weight for the thrusters as close as possible to Rx that YOU are able to do more or less CONTINUOUSLY, but isn’t too easy, either. Big sets!

Same with the pull-up scaling. Choose either challenging ring rows or jumping pull-ups. (No banded pull-ups in a WOD–this would not meet the desired stimulus.)

For ring rows, I strongly recommend you mark your STARTING foot position. As the workout takes its toll, you may have a tendency to “back up” the ring rows to make them easier.

Same plan as Rx when you scale a workout: this is meant to be a SPRINT. If you walk away from Fran like I used to, saying it wasn’t as bad as people make it out to be, get it closer to RX, AND keep moving.

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