FRIDAY 090212
CFTS and BEGINNER'S WOD (Day 6 of 30):
"FRAN"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
CFTS and BEGINNER'S WOD (Day 6 of 30):
"FRAN"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
AJ,
Are you getting any of these? I tried to do the Fran today and there is no way that I can even complete that. I can't do 21 pullups. 17 pullups is my max. Also, I barely got through 21 Thrusters with 65#. How should I work towards being able to complete this? Also, I feel like I am not working out my Chest at all with your workouts. Just my legs, shoulders and back. Advice?
-Chris
Chris, I am getting your comments, can you see mine?
Fran is a tough one, if you read our page "why does it say 'for time:'" you will see that Fran is the CrossFit community's favorite workout.
One thing that will help your Fran time and other CF workouts is a Kipping Pull-Up. There is a time and place to do strict Dead Hang Pull-Ups, but in order to keep up the intensity (i.e. Force x Distance / Time) for this workout we want you to do Pull-Ups as fast as possible. As long as your arms are fully extended at the bottom and your chin is over the bar at the top we don't care how you get there.
Your Fran time will also improve by mixing up what weights and reps you train your Thrusters with. In other words, training with heavier Thrusters at lower reps develops power, stability and explosiveness. Training with lighter Thrusters at higher/faster reps develops endurance.
A small amount of chest gets done during our warm up, see "The Official CFTS Warmup" page. There will be days where we will do bench press and push-ups. However the focus of CrossFit is functional movements, and most of those are ground based (e.g. Squat, Dead Lift and Olympic Lifts, etc.). Legs, Shoulders and Back help to strengthen your body as a whole, developing your core and your ability to move big loads, long distances, quickly.