CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Starting
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Starting For newcomers to the CrossFit methodology

Reply
 
Thread Tools
Old 08-14-2008, 06:04 PM   #1
Kyle Clayton
Member Kyle Clayton is offline
 
Kyle Clayton's Avatar
 
Profile:
Join Date: Jul 2008
Location: Los Angeles  CA
Posts: 121
Fran Advice

Tried to do a Fran today. My background is that I've been training CF-esque, using Ross Enamait's books which I absolutely love. For some variation, I decided to mix in some CF stuff recently and today was my first Fran.

The problem I ran into was that I am apparently too big of a weenie for the thrusters. I had no problem with the squat portion or the conditioning and did fine on the pull-ups but after 22 thrusters I couldn't push anymore. My shoulders just aren't strong enough for 45 total reps of 95 pounds.

Any advice on building up shoulder strength to deal with Fran? It really drove me crazy that one little element prevented me from doing the workout as rx'ed.

For the record, I'm a 6'1 159lb male. My workouts for the past several months have centered around my core, pullups and pushups, and olympic lifts which included push presses and such. I was moving up weight consistently, too. Apparently I still haven't improved enough to do the push press part of thrusters, though.
__________________
All my lies are always wishes.
--Wilco
  Reply With Quote
Old 08-14-2008, 06:50 PM   #2
lisa taylor
Member lisa taylor is offline
 
Profile:
Join Date: Jun 2007
Location: Savannah  GA
Posts: 116
Re: Fran Advice

How hard and fast are you coming up out of the squat?

Are you opening your hips all the way?
__________________
Of course your front site is moving. The whole damn planet is moving. What do you want me to do about it?
  Reply With Quote
Old 08-14-2008, 06:59 PM   #3
Shane Skowron
Member Shane Skowron is offline
 
Profile:
Join Date: Aug 2007
Location: Queens  NY
Posts: 3,800
Re: Fran Advice

Well first off, you should probably work on deadlifts, squats, bench, and press because you need to gain some weight (at least if you want to excel at CF).

You should use the momentum from the front squat of the thruster to help you push up the barbell over your head. If this is what you are doing and you reach muscular failure, you should strive to increase your shoulder strength.

For shoulder strength: do overhead presses, push presses, jerks, handstand pushups. Dips, pushups, bench press will help to an extent also. Do some of these exercises 3-5 times a week at varying reps and weights. E.g. press 5x5, push press 5x3, jerk 5x1 one day, weighted dips 5x5 another day, HSPU work another day, the "JT" workout another day, 5x5 bench press another day, etc.

Starting Strength may be a good read for you if you are interested in getting stronger over a period of a couple weeks. You will get very strong all over, including the press.

Last edited by Shane Skowron : 08-14-2008 at 07:01 PM.
  Reply With Quote
Old 08-14-2008, 07:56 PM   #4
Andrew Wilson
Departed Andrew Wilson is offline
 
Profile:
Join Date: Jan 1970
 
Posts: 304
Re: Fran Advice

Have you tried it with 65#? Then progress?
I went from a 18:34 as rx'd to a 6:14 rx'd this way
  Reply With Quote
Old 08-14-2008, 11:17 PM   #5
Theresa Meyer
Member Theresa Meyer is offline
 
Theresa Meyer's Avatar
 
Profile:
Join Date: May 2006
Location: Beale AFB  CA
Posts: 524
Re: Fran Advice

I wouldn't worry about Fran specifically. Remember, we are to specialize in not specializing, and to train with improving a specific WOD in mind would be compromising the intent of CrossFit. Follow the WODs, and your dominance over Fran will come.
__________________
Facebook (wfs) Twitter (wfs)
  Reply With Quote
Old 08-15-2008, 02:02 PM   #6
Trent Cleveland
Member Trent Cleveland is offline
 
Profile:
Join Date: Aug 2008
Location: Manhattan  KS
Posts: 1
Re: Fran Advice

I've been doing CF for over a year now, and I did what was mentioned earlier, start out with a lesser weight. On top of that, about six months ago I started adding in 3 sets of 10 handstand push-ups to my workouts which helped me a great deal. Good luck, and keep up the work.
  Reply With Quote
Old 08-15-2008, 03:22 PM   #7
Kyle Clayton
Member Kyle Clayton is offline
 
Kyle Clayton's Avatar
 
Profile:
Join Date: Jul 2008
Location: Los Angeles  CA
Posts: 121
Re: Fran Advice

Quote:
Originally Posted by Shane Skowron View Post
Well first off, you should probably work on deadlifts, squats, bench, and press because you need to gain some weight (at least if you want to excel at CF).

You should use the momentum from the front squat of the thruster to help you push up the barbell over your head. If this is what you are doing and you reach muscular failure, you should strive to increase your shoulder strength.

For shoulder strength: do overhead presses, push presses, jerks, handstand pushups. Dips, pushups, bench press will help to an extent also. Do some of these exercises 3-5 times a week at varying reps and weights. E.g. press 5x5, push press 5x3, jerk 5x1 one day, weighted dips 5x5 another day, HSPU work another day, the "JT" workout another day, 5x5 bench press another day, etc.

Starting Strength may be a good read for you if you are interested in getting stronger over a period of a couple weeks. You will get very strong all over, including the press.

I am actually trying to lose weight in the form of body fat in order to compete in a lower weight class in BJJ. I still have about 5-10 pounds of midsection fat I can drop.

I came out of the thrusters explosively, which is why I figured it was a shoulder strength issue and everyone seems to confirm that fact. I guess I just need to check my ego and do the women's weight until I can blow through thrusters.

As a disclaimer, I'm not simply trying to improve my Fran, I'm working out with the goal of improving all my weak areas that I spot. Shoulder strength seems to be one of them.
__________________
All my lies are always wishes.
--Wilco
  Reply With Quote
Old 08-15-2008, 04:02 PM   #8
Peter Williams
Member Peter Williams is offline
 
Profile:
Join Date: Jan 2008
Location: Atlanta  GA
Posts: 144
Re: Fran Advice

On the surface it seems you need to lower the weight for the time being. Shoulders may be a weakness, but you want to lower the weight to one that allows you to finish the workout/all reps.

Meanwhile, just keep banging away at the daily WODS and the strength should come - or take 4 weeks and do a strength phase.
  Reply With Quote
Old 08-15-2008, 04:07 PM   #9
George Mounce
Banned for Ethical and Integrity Violations George Mounce is offline
 
Profile:
Join Date: Mar 2007
Location: Steens  MS
Posts: 3,295
Re: Fran Advice

Quote:
Originally Posted by Kyle Clayton View Post
I am actually trying to lose weight in the form of body fat in order to compete in a lower weight class in BJJ. I still have about 5-10 pounds of midsection fat I can drop.

I came out of the thrusters explosively, which is why I figured it was a shoulder strength issue and everyone seems to confirm that fact. I guess I just need to check my ego and do the women's weight until I can blow through thrusters.

As a disclaimer, I'm not simply trying to improve my Fran, I'm working out with the goal of improving all my weak areas that I spot. Shoulder strength seems to be one of them.
Add handstand push-ups to your warm-up and do 1 or 2 throughout the day when you think about them. Believe me, they will add up and you will get stronger fast.

If you can't do a free-standing handstand yet, work those as well. Your shoulders will thank you.
  Reply With Quote
Old 08-15-2008, 06:51 PM   #10
Charles Bennington
Member Charles Bennington is offline
 
Charles Bennington's Avatar
 
Profile:
Join Date: Sep 2006
Location: Sarasota  FL
Posts: 2,172
Re: Fran Advice

I would take 5 weeks and go strength intensive, deload for a week, and then go to Rxed WODs.
__________________
Patriotic Videos Please Support the Troops
Putting "FU" back in "FUN!"
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Fran vs Heavy Fran Jason Gipper Workout of the Day 2 08-01-2008 08:38 PM
my first fran. Brett Dartt Workout of the Day 2 05-15-2008 04:25 PM
Fran Calogero Vassallo Exercises 13 04-14-2008 09:35 AM
Fran Dolph Geurds Testimonials 1 10-30-2006 08:35 AM
4:35 Fran! Scott Kustes Testimonials 4 10-29-2006 12:58 PM


All times are GMT -7. The time now is 06:46 PM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2020, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.