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Exercises Movements, technique & proper execution

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Old 05-23-2012, 12:23 PM   #1
Carson Saville
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how often Practice FRAN?

I have been working on getting my FRAN time down, what are some good exercises to incorporate in to help lower my time?
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Old 05-23-2012, 12:36 PM   #2
Eric Montgomery
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Re: how often Practice FRAN?

Fran is just one workout, and getting good at it really only means you're good at Fran. Getting good at one workout is pretty much the antithesis of CF or any good S&C program.

What's your 1RM thruster and front squat? How many pullups can you do unbroken? What's your max weighted pullup? Increasing all of those numbers will make you better at just about everything, including Fran.
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Old 05-23-2012, 12:43 PM   #3
Arturo Garcia
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Re: how often Practice FRAN?

You mean you're not doing it every day as a "finisher"????

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Old 05-23-2012, 12:56 PM   #4
Neil Kanterman
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Re: how often Practice FRAN?

I go to a box that does their own programming, and I see the named wods and hero wods (and particularly Fran) as benchmarks. More like a test. A way to chart your progress. Something to be done periodically but not to be done over and over again for the sole reason of improving your time on that particular workout.

There is a big difference between producing strength and fitness and displaying strength and fitness.
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Old 05-24-2012, 02:24 AM   #5
Graeme Moore
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Re: how often Practice FRAN?

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Originally Posted by Carson Saville View Post
I have been working on getting my FRAN time down, what are some good exercises to incorporate in to help lower my time?
Front squats, overhead press, thrusters and pull ups would be a good start.

Personally, I'd also focus on your Elizabeth or Diane time in parallel too.
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Old 05-29-2012, 06:55 AM   #6
Carson Saville
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Re: how often Practice FRAN?

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Originally Posted by Eric Montgomery View Post
Fran is just one workout, and getting good at it really only means you're good at Fran. Getting good at one workout is pretty much the antithesis of CF or any good S&C program.

What's your 1RM thruster and front squat? How many pullups can you do unbroken? What's your max weighted pullup? Increasing all of those numbers will make you better at just about everything, including Fran.
probably around 185, pullups I would say around 25-30 if i cant get my rythem going, weighted max around 90lbs.
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Old 05-29-2012, 07:21 AM   #7
Eric Montgomery
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Re: how often Practice FRAN?

The bigger your front squat/thruster 1RM, the easier it will be able to throw around 95lb thrusters for high reps....and the stronger you'll be in general, which is clearly a good thing.
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Old 05-29-2012, 10:45 AM   #8
Rebecca Roth
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Re: how often Practice FRAN?

You don't "practice" Fran. You train skills, every so often you test your progress toward those skills with a benchmark wod like Fran.
If you have a specific training cycle that you are working toward completing with an end goal of improving your Fran time by x seconds as a result of that training, then you test Fran at the end of that cycle.... otherwise, if you aren't specifically training toward a goal like that, I don't see the benefit/point in doing individual benchmarks more than once or twice a year to re-test where you are at. For fran particularly, you need to identify what is holding you back in your current time, do a thruster/FS LP few a few months if it's the thruster, do some pullup training grease the groove/pyramid/weighted if it's pullups, if it's cardio then do a lot of short all out sprint training.
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Last edited by Rebecca Roth : 05-29-2012 at 10:47 AM.
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Old 05-29-2012, 09:53 PM   #9
Damon Stewart
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Re: how often Practice FRAN?

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Originally Posted by Eric Montgomery View Post
The bigger your front squat/thruster 1RM, the easier it will be able to throw around 95lb thrusters for high reps....and the stronger you'll be in general, which is clearly a good thing.
Yeah, I heard Chris Mason has the fastest Fran time of any guy around here. He's the strongest so for sure he can thruster 95lbs faster than anyone squatting less than 500lbs.
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Old 05-30-2012, 02:41 AM   #10
Pearse Shields
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Re: how often Practice FRAN?

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Originally Posted by Damon Stewart View Post
Yeah, I heard Chris Mason has the fastest Fran time of any guy around here. He's the strongest so for sure he can thruster 95lbs faster than anyone squatting less than 500lbs.
Missing the distinction between improving a specific quality in order to improve general fitness versus sacrificing general fitness to improve a specific quality.

If his 1rm is only 185lbs or so, then he needs to improve that- you can't use the argument that his strength is at a point where he'd be sacrificing GPP in order to improve it.
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