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Old 02-14-2014, 11:28 PM   #1
Oscar A Perez
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Lowering Fran time

I need a little help with some tips to lower my Fran time. Any suggestions?
So far, my best time is 10:04
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Old 02-15-2014, 06:30 AM   #2
Jeff Enge
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Re: Lowering Fran time

Get stronger, get better at pullups and get a better "engine."

Why do you need a lower time in that particular workout?
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Old 02-15-2014, 07:46 AM   #3
Josh Groves
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Re: Lowering Fran time

Quote:
Originally Posted by Oscar A Perez View Post
I need a little help with some tips to lower my Fran time. Any suggestions?
So far, my best time is 10:04
At that time, you don't need any specific training to lower your Fran time. Regular CrossFit GPP will do the work for you. My first exposure to Fran was in 2009 at my L1. I did it with 65lbs and jumping pull ups and it took me almost 11 minutes, so you're in good company .

The last time I did it (a year ago?) was just around 6 minutes RX'd and I only do regular GPP work and train 2-4 days a week. If you're training more often, you can expect much faster improvements.
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Old 02-15-2014, 04:48 PM   #4
Oscar A Perez
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Re: Lowering Fran time

Because i`m going to CF level 1 seminar on April. And i want at least a 7 min Fran. And beside getting stronger i have to defeat my inner voices (that`s the hardest part). Thanks for the advice.
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Old 02-15-2014, 04:52 PM   #5
Jeff Enge
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Re: Lowering Fran time

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Originally Posted by Oscar A Perez View Post
Because i`m going to CF level 1 seminar on April. And i want at least a 7 min Fran. And beside getting stronger i have to defeat my inner voices (that`s the hardest part). Thanks for the advice.
They don't do Fran at the L1.
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Old 02-15-2014, 05:00 PM   #6
Oscar A Perez
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Re: Lowering Fran time

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Originally Posted by Josh Groves View Post
At that time, you don't need any specific training to lower your Fran time. Regular CrossFit GPP will do the work for you. My first exposure to Fran was in 2009 at my L1. I did it with 65lbs and jumping pull ups and it took me almost 11 minutes, so you're in good company .

The last time I did it (a year ago?) was just around 6 minutes RX'd and I only do regular GPP work and train 2-4 days a week. If you're training more often, you can expect much faster improvements.
I`m training 3 days on one off. And I start training last week one WOd in the morning, one at noon and one after i came from work around 11 at night (sounds crazy but you get use to it really quick) But if i`m doing a long WOD, then that is the only WOD per day. My advantage is that i have a garage gym.
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Old 02-15-2014, 05:08 PM   #7
Oscar A Perez
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Re: Lowering Fran time

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Originally Posted by Jeff Enge View Post
They don't do Fran at the L1.
I was doing some research of the seminar WODS and i found these links:

http://carrotsncake.com/2013/05/my-e...er-course.html

http://journeyofadreamer.com/crossfi...ossfit-mayhem/

I`m going to take it in Crossfit Mayhem.

So you are a level 1 cert? If so how was your experience?
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Old 02-15-2014, 05:13 PM   #8
Jeff Enge
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Re: Lowering Fran time

I took the course two weeks ago and did not do Fran. It was a good course. Definitely get more out of it if you already know in general what you're doing.

Out of curiosity, what are you doing in those three workouts a day? That will have more effect on your Fran time than any tips or tricks.
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Old 02-15-2014, 06:07 PM   #9
Oscar A Perez
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Re: Lowering Fran time

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Originally Posted by Jeff Enge View Post
I took the course two weeks ago and did not do Fran. It was a good course. Definitely get more out of it if you already know in general what you're doing.

Out of curiosity, what are you doing in those three workouts a day? That will have more effect on your Fran time than any tips or tricks.
Well i start on Sundays with Metabolic conditioning mostly running, swiming or jump rope i do that to prepared the body for mondays wod. Also on Sundays and Thursday i work my weaknesses. the following days i combine heavy and light weightlifting with gymnastics. For example my WODs for last week:
Sunday
1,000 single unders-C
Skills practice strict pullups, kipping and butterfly for 15 mins
WOD
Bench press 135#-10 reps
butterfly pullups-10 reps
situps-10 reps
amrap-20 mins

monday-160# bear complex 30 reps-skill HSPU and HSwalk
wod #2-Annie
WOD#3-65# 30 snatch - 30 clean n jerks- 30 power cleans

tuesday-skill- double unders- 10 mins
wod#1-karen
Wod#2-Grace
Wod#3-OH lunges 45# plate / SDHP KB 1.5 pod/ 10-8-6-4-2-
wednesday-Rest

Thursday
skill ring muscle up progression
wod#1-Diane
Wod#2-thrusters 95# and KB swing 1.5- starts with 1 reps then 2 until hit 12 reps (it sucks)
WOD#3 Box jump 24" with two 45# plates 50 reps for time

friday
skills bar muscle up
wod#1-deadlift until i hit my max
same with squat clean and press
wod #2
5 snatch 95#
5 HSPU
5 ring dips
5 SDHP 95#
10 min amrap

and every week i tried to change the wods, but i really like the weighlifting part

Last edited by Oscar A Perez; 02-15-2014 at 06:11 PM..
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Old 02-15-2014, 06:21 PM   #10
Brad Allen Jones
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Re: Lowering Fran time

You should probably look into doing more strength and less conditioning. Your program is ridiculous, to put it lightly. Way too many "wods" and not enough strength work. I highly suggest you find an actual program instead of doing two girls + a random workout each day.

What is your max back squat? OHP? Dead? Clean?
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