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Workout of the Day Questions & performance regarding CrossFit's WOD

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Old 11-04-2008, 02:30 PM   #11
Eric R Cohen
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Re: Fran ?

So did Fran again today with 95Lbs. Did it in 8:14.
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Old 11-04-2008, 06:06 PM   #12
Christian Gotcher
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Re: Fran ?

Way to go, Eric. Have you ever tried "Frindy?" Do a Fran, record your time, then finish out the rest of 20 minutes with AMRAP of Cindy rounds. For instance, if it took me 10 minutes to do Fran, I would pause, record my time, then go for ten minutes of Cindy rounds. It's a kicker.

Did Fran today as a part of Frindy- 6:55 (my last Fran was a 10:15, so a huge improvement)
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Old 11-04-2008, 08:58 PM   #13
Ryan Gregory
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Re: Fran ?

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Originally Posted by Geoff Spakes View Post
I knocked out my first ever Fran today in 8:38 and I've been CrossFitting since mid-August. The lady sure looks innocent enought but she packs a wallop. That's gotta be one of the toughest 8 minutes in memory...I'm still spent and it's been a few hours.
So I'm new to CF, but I do understand the concept of the WOD.
The ladies that I've seen so many of you 'lovingly' refer to - are they ever part of the WOD, or are they just tests for your personal bests?

And if they are the WOD (and i'm not doubting that they're hard!!) is that all you do? I mean, would you drive to the gym, change, strech, kill yourself for 8,9,10 min, then call it a day and go home? Is that how it works? Or do you do 3 sets of Fran (or whichever)?
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Old 11-04-2008, 09:49 PM   #14
Herm Blancaflor
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Re: Fran ?

Warm-up, do "Fran" once, then do whatever you want...if you want to do more, I gather you didn't commit enough power output to your WOD.
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Old 11-04-2008, 10:30 PM   #15
John Biddle
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Re: Fran ?

Ryan, to attempt to answer your question, yes Fran is sometimes (probably a few times a year) the WOD. Cindy comes up about as often, and others of the "girls" come up regularly although probably a bit less frequently.

Think of Fran as being a little like doing 4 x 200m and 2 x 100m sprints with virtually no recovery. Do that all out and you'll have very little left in the tank. Do it at 3/4 pace, with a bit of recovery thrown in, and it's not so menacing.

Done as a "sprint", it's really much much harder than it looks on paper if done that way. For most people, doing 3 Frans in a workout would probably mean that they hadn't approached it as a sprint and so in a sense are doing a different workout from that intended.

Like Herm says, do the warm-up, do Fran as hard as you can. If after recovering you want to do more, feel free! You might find though that something like some bike riding would be enough to fill in the time.
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Old 11-04-2008, 11:13 PM   #16
Stephen R. Lampl
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Re: Fran ?

My goal is to simply do a Fran - - regardless of time. Gotta either get kipping PUs down or be able to dead hang all of 'em. Also have to get my form for thrusters down. I'm still a long ways away........PVC form drills, here I come!!
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Old 11-05-2008, 05:17 AM   #17
Christian Gotcher
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Re: Fran ?

If you do Fran to full effort, you won't be asking for another workout shortly thereafter.
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Old 11-05-2008, 06:11 AM   #18
Eric R Cohen
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Re: Fran ?

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Originally Posted by Christian Gotcher View Post
Way to go, Eric. Have you ever tried "Frindy?" Do a Fran, record your time, then finish out the rest of 20 minutes with AMRAP of Cindy rounds. For instance, if it took me 10 minutes to do Fran, I would pause, record my time, then go for ten minutes of Cindy rounds. It's a kicker.

Did Fran today as a part of Frindy- 6:55 (my last Fran was a 10:15, so a huge improvement)
That's actually what I did. I went 100% at fran, then did 7 2/3rds Cindys.
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Old 11-05-2008, 08:07 PM   #19
Ryan Gregory
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Re: Fran ?

Ok, so I've yet to do FRAN; but I did do the WOD today (my first CF experince)
20 min of
95lb Thrusters - 10x
Pullup - 10x

I thought this would be okay...was I wrong. 20 min of that, and I was gassed!
I know my cardio went down over the past few mths due to injury, but this kicked my butt - and I wasn't even using 95lbs for the Thruster (not even close )

I'm still skeptical of only doing the warmup and 20 min of work (albiet hard work), but I'll take your guys words for it, do it as RX'd or scaled, and see where it goes!
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Old 11-05-2008, 08:30 PM   #20
Brett Dartt
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Re: Fran ?

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Originally Posted by Ryan Gregory View Post

I'm still skeptical of only doing the warmup and 20 min of work (albiet hard work), but I'll take your guys words for it, do it as RX'd or scaled, and see where it goes!
this would be wise
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