12’20” Rx

12’20” Rx   happy 

CFWUx2
11:20

4:47 RX’d

M/60/5'10"/185

2:07 Rx

Last Fran was 2:16

Looking forward to trying this one strict next time.

Did fran 2 years ago at 58# for 5:54. This year at 63# for a time of 5:53. 

14:35 Rx'd

Went unbroken on thrusters; reduced to singles pretty quickly on pull ups but all were honest reps.

Fran time is 5:27 

I like to see that in Greg's case he would need to improve his power out put with the heavier weight in order to get better at Fran.  But he would need to scale the weight if his goal is to maximise today's power output.  This is a nice dilemma when coaching.  
First if we need to teach athlete intensity we need to "fight" with them to understand that lighter will most of time mean bigger power out put at first.  But in the long run we need to improve strength and capacity with higher loads in order to pass the plateau that may happen after a while.  
So scaling should be done by understanding what is the level and needs of the athlete infant of us, more importantly what is their goal.  
Great article.

9:12

9:16

9:28 @40kg (90%), strict ring pulls. Thrusters were sets of 2, 1, 1. Pulls 3, 2, 2.

7:36 Rx’d

11:54

6min rxd
At -3 degrees celsius in the garage gym

7:50

35# dumbbells for thrusters

9:58

65# thrusters

6:39

Rest Day

Rx 9:04, slow on pull ups

6:48

M50/5'5"/155

#65 THRUSTERS

8:05

32 / M / 5'9" / 140lbs

20lb dumbbells thrusters x21-15-9
Strict ring pull-ups x12-9-6

12:44

8:27 
75lbs on barbell, with prescribed volume 

Scaled to 21-15-9 for time of:
Thrusters
Strict pull-ups
65lb bar
12:06
Male / 39 / 6' / 194lbs
Completed on 2/20/19

5’8” / 162 lb / 20 / M

Rx’d 4:53

ouchies

8:48 rx

Scaled
K/bell thrusters (35/25) 21-15-9
Strict P/ups, 15-12-9
9:05

As rx’d, 6:55.

Did after heavy deads.  Harder than expected.  My best chest-to-bar Fran is 5:26, so I was hoping I could get around 6 minutes.  Unbroken thrusters.  Had hoped to go sets of 5 for the pull-ups, but this broke down near the end of round 1.  By round 3, I was doing 3’s and then singles.  Right elbow still shows some minor tendonitis on strict pull-ups unless I supinate.

45m/5'10"/180

7:06

6:35

M/59/6’2”/230

57 / 167

75 pound thrusters

6:47

13:37 Rx’d

65# 
9:50

@ 65lbs 18:35  

Apartment wod makeup
10:35 scaled 
21-15-9
Empty bar thrusters (ub)
Strict pull-ups 

Scaled to 65lbs
21-15-9
9:15

14:10
RX’d 

17mins

10 minutes
40 kg
Assisted pull ups 😁

Scaled to 65lb.  Grip was the major limiting factor here.   6:11

Had to break up the pull ups,  which I've never done for regular fran, but felt more hard on regular fran. 

D
35 lb black band for 21
Purple  for 15-9
6:33

6:38 min Rx 

9:51 (35lb db thrusters)

M/25/5'9"/160

9:03 Rx

65lbs 15:43

The data point showing Greg's power output actually increased at the lighter loading on Fran I think often gets missed.  Also a good data point reminder that 2/3 of the work in Fran comes from bodyweight.  Takeaway:  intensity can be found in; lighter and faster loadings and bodyweight movements.  

Not strict, but 3:26 Rx

5:34 Rx

M-42-69-170#

5:34 Rx

M-42-69-170#

M/56/6’2”/178
Rx - 11:51 

7,7,7 - 6,5,5,5
5,5,5 - 5,5,3,2
5,4 - 4,3,2

6:45 Rx’d 

M/33/5'10"/185#

6:09 RX

This was fantastic. 

7’32” Rx
M/32/83kg/174cm

45#s 6:45
F/21/132#\6'4"
Thrusters unbroken! PU needed breaking up.

For time:
21-15-9 thrusters
15-12-9 strict pull-ups
25 kg
9:56

7:05

10:09, killer with the strict PU

Jumping negative pullups
65# bar thrusters
9:58

10.30 subbed pull ups for inverted rows 

9:46 Rx

Hard workout, hit like all hell did it in 6:42

7'16" RX
Thrusters UB

9:19 RX
F*cking hate thrusters!

14:50/65/spu 

07:07 Rxd

"Fran" was my first CrossFit workout ever in 2012 when I was still in the Police Force. I can crash the 1K run like a firebreather; I can play the point guard on the Academy court like Jason Kidd; I thought I was a FIT MF. But with limited knowledge of Scaling and kipping back then, a lesson was learned in a hard way. I barely could finish it with prescribed weights combined with strict Pull-ups, so that end up with quitting at the round of 15 pull-ups, laying on my back and crying for an Oxygen Mask was not an accident.

Man, almost seven years, what CrossFit has done to me?!

   

8:50 - 25kg, toe pull ups 

Man 41
Rx
7.22

7  minutes 95bl

11:24
Thrusters75#
Blue banded pull-ups

7:27

3:05, not strict

Strict Fran

21-15-9 reps for time of:
Thrusters
Strict pull-ups

Men: 95 lb.

12:21

Rx 9:17

6:40 RX

Craig M/180/42/5’9 8:40 as prescribed 
Thanks coach

M/42/6’2/190
21:40
Rx except red band assist on pull-ups 
Had to break up every set-still out of shape

hello from the kingdom of Bhutan🙏

Thrusters 81lb instead of 95lb
Pull Ups strict
Time 7:10

8:02 Rx 

7:18 rxd

M 47 220lbs (just starting)

12 min RX women’s weight (65lbs)

11, 10 
21 (counterbalance 100)
8,7 
15 (cb 85)
9 
9 (cb 70)

Scaled to 21-15-9
Thrusters, 45#
Ring rows

7:01

180807 complex Fran 21-15-9 Jumping C2B  Thrusters, 35# 7:38

Rx
9:49

M/31/5’9/175

6:27 Rx

6:29 RX 

Rx 12:08

7:04 RX

Strict Fran
ring pull ups
2 35# kettle bells for thrusters
9:29
m/49/175

Rx 10 min
M 28Y 168CM 80KG

11:20

35 lb. Thrusters. Next time 45 lb.

Black band pullups.   All sets broken, stay.

M, 35, 199. 
Rx
9:51
First ever post! 

11:50 21-15-9
Strict Green Band PU
65#Thruster

6:45 RX 
45/5’11/203

Kipping pull-ups; definitely a PR even though I just recently got back into CrossFit more regularly.

5:10.59

Rx Strict 16:10

6:04 RX smoked me

Still Fran, still uncomfortable. 5:19 Rx'd

5:45 I’m scaling the weight up next time for sure 

6:42 Rx No joke. 

10:11 Rx

Rx 9:44  Strict Pull ups are feeling good!

8:47
80 lb

5:43 Rx 

7:40Rx

Just did a scale; thrusters rx, pull ups were hanging on to the back of a stair under the stairs.  That was tough on the grip I did 15, 9, 6, for the pull ups. 6:56 was mg time

Scaled weight to 65#
6:59

That was my first Fran! Modified for injuries/strength. Felt like I could have gone harder/faster if my injuries weren’t so angry all the time. 
45lb barbell
Band assisted pull-ups 
6:51

Fiancí© killing pull-ups Rx weight 5:07

5 mile run 33:52 then

RX 9:55

Deadlift
10x92 kg
8x112 kg
8x132 kg
6x142 kg
4x147 kg
3x152 kg
3x152 kg
Than strict fran as rx
7 min 24 sec. 
M/175cm/74kg/38yo 

8:18 RX

7:15, scaled to 65Ibs and Kipping Pull-ups.
Back after 1 week break😊

I think the importance of the lever arm is even more clear when we take things one step further and look at the resistance throughout the motion.

As you progress through a motion, you’re able to deliver more or less torque directly opposing the weight you’re trying to move. This draws a strength curve - that is, a curve of how strong you are throughout a motion. For a dramatic example of a strength curve, think of a bicep curl - we are really weak at the start (meaning, we can exert little force to move our forearm upward), and relatively weak at the end, but stronger toward the middle. Think of this like a parabola.

That opposing force ALSO changes as you go through the motion, particularly when the resistance is generated by gravity. To go back to the bicep curl, you’re mostly moving the weight horizontally at the start of the motion, when your arm is locked out, so the amount of resistance gravity applies is relatively little. As you move the weight up, you’re trying to move it in a progressively more vertical direction, and so the resistance increases, until you pass 90 degrees and it begins to decrease again. What matters here isn't the absolute force the weight generates (which is constant in a controlled movement, unless you're using chains or bands) but the torque your muscles need to overcome around the primary active joints.

What matters to us as lifters is how well these curves match up. You strain when your strength at a given point in that curve is close to the resistance at that same point. You fail when the resistance exceeds it. To stick with the bicep curve example, if our bicep is weaker at the bottom of the motion than the resistance opposing it, we can’t move the weight, even if we could move it through the remainder. (A lot of “cheating” is our natural attempt to overcome this. Leaning back during a bicep curl? That’s trying to change the resistance curve so that instead of having to move the weight directly upward, we’re moving it partially sideways, and so the dumbbell places less torque on our elbow.)

Now, we can’t change our strength curves, at least not immediately. What we can do is change the resistance curve. And that’s where lever arms come in. If you shorten the lever between the resistance and the joint, it exerts less torque even if it has the same force (since torque = force x distance) - and so, if we shorten the distance between our weight and the joint being worked hardest by the movement, we are in effect shrinking the resistance curve. (Good technique instead changes the shape of the curve, hopefully placing the greatest resistance in the parts of the movement where we are strongest).

As Lon mentioned in his post, this gets a lot more complicated in practice because when we shorten or lengthen the lever arm, we usually need to change the path the weight and our bodies follow to compensate, and often even the muscles involved in the movement, so there are all sorts of changes to both the strength and resistance curves. But it does speak to the high-level impact of lever arms on our ability to move weight. Just think of how much easier it would be to do a bicep curl if the weight was at your mid-forearm rather than in your hand.

These diagrams might be helpful to make some of that less abstract:
https://socalstrongman.com/2017/11/30/strength-curves/

7:58

Didn't want up enough

Happy Family Day

6:35 RX

9:16. 

45# db thrusters, assisted strict pullups (40# assistance).

49 y/o, 6'1", 194#.

9:57 min. RX

Strict Fran

21-15-9 reps for time of:
Thrusters 22-kg. (49-lb.)
Strict pull-ups

Time: 20'38"

37yr 183# 10:22rx

Hi, it’s my first wod. 
25kg - 6min38 

9:46 Rx

8'44" @40Kg, this one nearly made pukie turn up today!!!, Does anyone else get pain in their ankle(s) after squatting???

F/55/5'10"/175
Fran first timer
Scaled: Assisted pull-ups
10:01
Working towards strict pull-ups, accessory 3-4x/week and lose about 15 lbs to accomplish it. Thanks for the tips and suggested modify info.

9:13 RX.

4:57

10:30 first time ever doing Fran!

38/F/140

9:10 RX. Holy forearms! Went for doubles on the pull ups for the 21s and 8/15. Single pull ups after that.

Smashed my old Strict Fran by more than half. 

RX 8:15

6:18 Rx

Rx’d 12:24

6:47 ouch. After 5x2 sets of heavy squats. 

Weight on bar 95# 21-15-9 everything in 13:13. 

40 kg

6:45

Strict Fran
6:02 Rx

Previous Fran was 5:39 with 65# & jumping pull-ups. 

Strict Fran
Scaled to 85#
8:05, pull-ups on a fat bar

180806:  7:32, 85# and a fat bar
160922:  freestyle Fran, 8:45, 95#
140301:  7:22, 95#
131112:  8:15, 95#
131021:  9:05, 95#

56/5'8"/160#

11:11 rx 

Fran was a bi@tch today. 

12:11

21x95lb thrusters
21 pull ups (about 15 good ones)
15x95lb thrusters
15 pull ups (about 8good ones)
9x95lb thrusters
9pull ups (about 5 good ones)

Pull ups were definitely my weakest part

10:40
Assisted pullups
Feel very down about today's work 

8:31 rx. That was not easy at all. What a workout tho
Male
5’10” 
160lbs 
44yrs 

21-15-9   
Thrusters 65#
Strict Pull ups
7:48

M/31/220#/6’3”

S-75# - hard hanging barbell rows

8:35

8:50 65lb and green band for strict pull ups

10:23.... had to Scale p/ups.... very strict 

9:11 rx

6:17rx

9m 10sec  43kg

Thrusters at 65lbs - 10:11
Everything slow and strict, focused on form.

15-12-9 pull-ups
21-15-9 thrusters
30kg (65lb)
10min50

7:54 rx’d 

Hey everyone! Cheers from Portugal!! 
Time: 13'27''
Weight: 30kg

8:30 last set of thrusters were more push press than squats. 

5:15 rx

6:16 40kg

6:10 Rx

Strict Fran is harder, but my pull-up stamina was way more limiting than my cardio/respiratory. I quickly dropped to sets of 3s and 2s.

5:27

10:56. Rx thrusters, combination of strict pull ups and band-assisted SPU (no rebounding).

44/M/234 lbs.   50 lb thrusters, tip toe pull ups.  9:16

11:38 Rx

6min19s!
bodyweight:76.0kg
thrusters:43kg(95lb)

6:45
Scaled pull-ups to jumping negatives

RX 10:26

M//44/6'2"/185#

Rx'd 
8:43
For what it's worth my fastest Fran rx'd is just under 4 mins like 3:50 I would have to look it up to be exact newho good luck suspects

RX 9:10
M36/185/6'3"

M/54/5'8"/165#
Scaled 65# 17min40sec, enjoyable :)

Hey guys, 
I am not a physicist nor mathematician but isn't the torque, working on the fulcrum (hip), a bigger one on the right picture? The force works vertical to the Ground, which makes the distance to the fulcrum longer on the right side, although the lever is Shorter (drop the lot from the bar to see the distance to the fulcrum). For that reason the left picture Looks more efficiant. To make the efficiency of a low bar position more visible, the angles in the ankle, knee and hip should be the same on both pictures, shouldn't it? 


If ankle, knee and hip angles are the same, the torque working on the fulcrum would be higher, due to higher distance from lot to fulcrum. 

To prevent that higher torque from the high bar position, the Torso would have to be more upright (higher hip angle) which reduces the (pre) tension in the hip extensors, right?! 

Dont get me wrong, I just want a deep understanding of this in order to use it for coaching. 

Good workout...Rx 7:10 💪🏻 Good work my friends

10:24
40kg (instead of 43kg)
Bended knee pull ups (not strict) 

6:10 Rx .. 

40kg
9:30 minutes 

I’m interested in seeing the differences in time between this strict version of Fran and the classic version of Fran. I’m really curious if anyone will be able to hit this workout in sub 3:00!
Here are some thoughts on scaling:
Thrusters- I consider the prescribed weight to be light. I’ll coach my athletes to use loads that allow them to, potentially, complete the first round unbroken.  Ideally, the subsequent rounds are completed with minimal rest breaks. Nearly all of my athletes will reduce the load and perform the prescribed amount of reps, though some cases, very deconditioned or extremely new athletes, might require a reduction in reps.

Strict Pull-ups- I consider the volume of this movement to be moderate and, for most of my athletes, will be performed at a much slower pace than the thrusters. Though this is true, the goal is to still keep moving. If this volume of strict pull-ups will require frequent and long rest breaks, I will consider scaling the reps to 15-12-9 or 15-10-5 for this movement only. For athletes that cannot perform this movement adequately, I will attempt to have them complete this movement utilizing band assistance and potentially reducing reps. This recommendation is a change from the banded lat pulldown suggestion for the previous strict pull-up workout on 190212. There are many options to scale this movement for any ability and skill level. I might have an instance where I need to scale to a seated-to-standing pull-up. Regardless of the scaling being performed, I will attempt to preserve the strict nature of the movement and avoid kipping today. 

strict Fran RX = 8min & 40sec.

I love that the coaches in our box emphasize lever efficiency. We need every mechanical advantage we can get.

Champions Club Scaling Notes:

STIMULUS
Here's an opportunity to talk about strict/skill ratio. In general, we should have 3:1 skill to strength ratio - meaning that if you can do 10 strict pull-ups, you should be able to do 30 kipping pull-ups.

So here's the test for this version of Fran: can you split the pull-ups into 3 even sets across the entire workout? If so, then you are at least pretty close to evenly balanced with skill and strength. If you're off, make note of it and you'll know what to practice.

GROUP
The temptation here is to retest regular Fran. I might, personally (like i did with Strict Cindy), and the reason being I'd really like to see how the handstands and strict pull-up work has paid off. So if you want this to be a test then I'd go with regular Fran because - as I mentioned in my "strict" rant last week, it's really difficult to retest "strict" workouts. If you want to use this as a training tool for the group, then do strict with Ricky Reps instead of rings or bands.

Key Matchup: Your breathing vs. staying tight on pull-ups

SCALING THIS WELL WILL CAUSE ME TO: Either feel a Fran response (because I'm doing regular Fran), or somewhere in the ballpark.

General Fear Level: 7. Still has that horrible F-word in it, but "for quality" moments are allowed

General Emasculating Level: 8. You'll be surprised how much your strict movements suck when you're breathing hard.

The programming since January first has made me so happy! I’ve been screaming for ages about strict pull-ups CrossFit finally agrees :-)

First time doing this WOD and it was harder than it looked.

Weight on Bar: 115 lbs
Time: 9:31 min.

Looking forward to what's next. 

Thank you. 

Fran was my very first WOD almost 10 years ago. 😍

Globe scale: as is.  

For all...  If you have a sub 5 fran, challenge yourself and do this with dumbbells 50/35lbs. If using a barbell NO DROPPING! Set the bar down with control.

Been waiting on this one. Look forward to seeing how different this feels.