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Running a CrossFit Facility Tips and guidance on how to open and operate a CrossFit gym.

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Old 08-26-2011, 12:53 PM   #11
Fern Webb
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Re: Member who wants it his way.

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Originally Posted by Brian Strump View Post
You need to find a way to get through to this member. It's the same thing when someone want to do Fran or Grace, any WOD for that matter as prescribed it the weight does not allow them to do so. Those WOD's for instance, are to be done FAST! 9 min Fran or Grace does not have nearly the benefits we are programmed for than does a scaled version that take half the time.

And what about using ring rows instead, or bands for assisted pull ups? IMO, much better options than jumping pull up.
Slightly O.T.
w.r.t time expectations for Fran etc., here is a quote from the original article:

"With that in mind there’s no shame in taking 60 minutes to polish off one of these workouts. If the loads are in excess of your capacity at even a few reps, then you’ll have no choice but to amend the workout with lighter loads. But, if you can manage three’s then you can cruise through the workouts with 7X3’s the first round, then 5X3’s on the second, and on the third round 3X3’s."

WFS: http://library.crossfit.com/free/pdf...k_Workouts.pdf
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Old 08-26-2011, 01:30 PM   #12
Jamie Gowens
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Re: Member who wants it his way.

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Originally Posted by Fern Webb View Post

"With that in mind there’s no shame in taking 60 minutes to polish off one of these workouts. If the loads are in excess of your capacity at even a few reps, then you’ll have no choice but to amend the workout with lighter loads. But, if you can manage three’s then you can cruise through the workouts with 7X3’s the first round, then 5X3’s on the second, and on the third round 3X3’s."
Completely disagree with all of this.
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Old 08-26-2011, 03:26 PM   #13
Fern Webb
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Re: Member who wants it his way.

You are welcome to disagree. But you would be incorrect if you claimed that Fran was "designed" or "programmed" to hit any particular time frame or time limit, or that by taking 9mins or 15mins or 60mins or any arbitrary time span to do the workout you are doing it wrong or without benefit, as the above quote and article written by the actual designer of that workout (Greg Glassman) is quite clear.
If you design or scale your workouts to hit particular times then good for you.
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Old 09-02-2011, 06:35 PM   #14
Daniel Frankel
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Re: Member who wants it his way.

Quote:
Originally Posted by Fern Webb View Post
Slightly O.T.
w.r.t time expectations for Fran etc., here is a quote from the original article:

"With that in mind there’s no shame in taking 60 minutes to polish off one of these workouts. If the loads are in excess of your capacity at even a few reps, then you’ll have no choice but to amend the workout with lighter loads. But, if you can manage three’s then you can cruise through the workouts with 7X3’s the first round, then 5X3’s on the second, and on the third round 3X3’s."

WFS: http://library.crossfit.com/free/pdf...k_Workouts.pdf
I disagree with this completely as well. (Explanation below)

Quote:
Originally Posted by Fern Webb View Post
You are welcome to disagree. But you would be incorrect if you claimed that Fran was "designed" or "programmed" to hit any particular time frame or time limit, or that by taking 9mins or 15mins or 60mins or any arbitrary time span to do the workout you are doing it wrong or without benefit, as the above quote and article written by the actual designer of that workout (Greg Glassman) is quite clear.
If you design or scale your workouts to hit particular times then good for you.
Fran was designed as a workout simulated to hit your body as hard as a 2 minute rings routine and leave you gasping for air. Glassman said this himself in a video where he talked about the origin of Fran and how he created it to help with his gymnastics training. (I can provide the link if you would like to see it, I just need to dig it up)

That being said, Fran is a short, weighted, fast, and hard workout. It should not be used as a 60min "burner". The general consensus is that you should pick a weight that allows you to work through it fast. The last time I did Fran I used 80#, and got 7min. Was it as good as Jason "Rhabdo" Kaplan's 1m53s 95# Fran? No, but i got through it with minimal breaks and as little time as possible staring at the bar. You should generally pick a weight allowing you to finish in under 10 minutes, preferably 7-8 at most.

To pick a weight that only allows you to do the reps in sets of 3's turns the metcon into a strength workout. and if you are focusing on strength, there are much better ways to do it, as 45 reps of a 3RM is way too taxing on the body. And if its not taxing enough, your not working hard enough (you should not be able to hit 7,5, and 3 consecutive sets of your 3RM in a single session, unless that session takes 2 hours)
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Last edited by Daniel Frankel; 09-02-2011 at 06:39 PM..
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Old 09-03-2011, 12:21 PM   #15
Lincoln Brigham
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Re: Member who wants it his way.

Doing "Fran" in 5 minutes is a completely different workout than doing "Fran" in 20 minutes. One is a barn-burner to get the heart rate way up and the other is a grinding strength workout. I don't like the idea of clients doing completely different workouts simultaneously. It throws off the intent of the programming. It also throws off the logistics of running a group workout. Sure, it will happen from time to time but to my mind that shows a failure to scale properly.
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