cav. 164bw. 75#. 5:05 josh c. 199bw. 75#. 5:40 jon g. 152bw. 75#. 4:05 kohl. 247bw. 75#. 4:10 jv. 118bw. 75#. 5:22
rowdy. 179bw. rx. 5:52 caleb. 150bw. rx. 3:58pr dr j. 180bw. rx. 3:53 turbo j. 158bw. rx. 2:19 russ. 159bw. rx. 2:35
FRAN...probably the most frightening wod in CF existence. How can 2 movements peformed for 45 reps each, create such agony and misery pre/during/post workout? I literally was not right and did not recover for over an hour. But this is the price of INTENSITY.
Fran's measuring stick is a sub-3 time. Anything under 4:00 is considered elite (and most recently, sub-2!). If this is the case, then no matter what load and weight you use for Fran, your goal should be sub-4/sub-3. Let me say this again: NO MATTER WHAT YOU SCALE THE LOAD TO, YOUR GOAL FOR FRAN IS SUB-4/SUB-3. If you are not able to do unassisted kipping pull ups and have to modify, then this to is your goal in addition to thrusters.
If you performed Fran today @ 75# with jumping pull ups and finished in 5:21, then good on you! Great job. But understand that if you are not able to perform and complete Fran at 75# with kipping pull ups in under 3:00, then you have got some work to do. How do you expect to do Fran at the prescribed weight of 95# for men and 65# for women with legit pull ups, when you can't perform Fran at an elite time at a lighter weight with modified pull ups???
Please tell me you understand this simple factoid.
Of course, don't get me wrong, no matter what load and weight you use, you're going to get a good 'workout'. Then again, I'm sure speed walking for 10 miles is a great 'workout' to most people. The reality of it is, if your goal is Elite Fitness, which is the goal here in CFJAX, then your performance and training must be tailored to that goal.
If you did Fran today, and you got a slower time than under 3:00, expect to use the same load and weight the next time this workout comes around...which could possibly be quite soon. The moment that stopwatch says sub-4 or sub-3, then we can start talking about increasing the load.
angela. 168bw. 45#/jpu. 5:18
ReplyDeletejenn. 118bw. 45#/jpu. 6:19
lorena. 128bw. 45#/jpu. 6:00
justin. 140bw. 45#/jpu. 5:05
case. 135bw. 45#. 7:45
harry. 241bw. 45#/jpu. 3:31
tommy. 136bw. 55#/jpu. 3:36
jon b. 150bw. 55#/jpu. 4:00
scott. 175bw. 55#/jpu. 3:57
dustin. 165bw. 65#. 5:41
josh k. 210bw. 65#. 5:57
miguel. 200bw. 65#. 8:05
cav. 164bw. 75#. 5:05
josh c. 199bw. 75#. 5:40
jon g. 152bw. 75#. 4:05
kohl. 247bw. 75#. 4:10
jv. 118bw. 75#. 5:22
rowdy. 179bw. rx. 5:52
caleb. 150bw. rx. 3:58pr
dr j. 180bw. rx. 3:53
turbo j. 158bw. rx. 2:19
russ. 159bw. rx. 2:35
FRAN...probably the most frightening wod in CF existence. How can 2 movements peformed for 45 reps each, create such agony and misery pre/during/post workout? I literally was not right and did not recover for over an hour. But this is the price of INTENSITY.
Fran's measuring stick is a sub-3 time. Anything under 4:00 is considered elite (and most recently, sub-2!). If this is the case, then no matter what load and weight you use for Fran, your goal should be sub-4/sub-3. Let me say this again: NO MATTER WHAT YOU SCALE THE LOAD TO, YOUR GOAL FOR FRAN IS SUB-4/SUB-3. If you are not able to do unassisted kipping pull ups and have to modify, then this to is your goal in addition to thrusters.
If you performed Fran today @ 75# with jumping pull ups and finished in 5:21, then good on you! Great job. But understand that if you are not able to perform and complete Fran at 75# with kipping pull ups in under 3:00, then you have got some work to do. How do you expect to do Fran at the prescribed weight of 95# for men and 65# for women with legit pull ups, when you can't perform Fran at an elite time at a lighter weight with modified pull ups???
Please tell me you understand this simple factoid.
Of course, don't get me wrong, no matter what load and weight you use, you're going to get a good 'workout'. Then again, I'm sure speed walking for 10 miles is a great 'workout' to most people. The reality of it is, if your goal is Elite Fitness, which is the goal here in CFJAX, then your performance and training must be tailored to that goal.
If you did Fran today, and you got a slower time than under 3:00, expect to use the same load and weight the next time this workout comes around...which could possibly be quite soon. The moment that stopwatch says sub-4 or sub-3, then we can start talking about increasing the load.
man!!!...i can't believe i missed this one...
ReplyDeletegood job guys!
Gnarly...I can't believe I missed it either.
ReplyDeleteFran was not nice to us.
ReplyDeleteRob.205bw.rx.4:19
Ralph.149bw.rx.5:54
Rolf.75#.7:09
Simon.rx.7:21
Bou.rx.5:48