Good to Great Fran Time

Posted on January 13, 2012 by glen

If you want a fast Fran time, you gotta go unbroken through all your reps. Getting fitter is certainly the best way to accomplish this. However, here a quick tip and a slightly different approach to help move your Fran time from good to great.

Consider Scaling Fran

Scale. Are you kidding. You’ve busted your ass so that you don’t need to scale any crossfit WODs. Let me explain before you throw a kettlebell through your monitor. A sub 3 minute Fran is a much different workout than a 5 minute Fran. Scaling so that you can complete the workout in under 3 minutes will train you physically and mentally for the demands of a 3 minute Fran. Leaving your ego at the door and seemingly taking a step back may be a quicker way to to achieve your goals.

Instead of trying to improve your Fran time by getting faster at the prescribed weights, try to maximize the the work you can do within your Fran Goal time. Scale the WOD in order to complete the WOD within your goal time and scale up as you progress until your doing the WOD as RX’d within your goal time.

Until Next Time.

2 Minutes with Fran

Posted on November 12, 2011 by glen

Track Your Fran Time & More

Your religious conversion from Globo Gym to Crossfit is complete once you start hearing “What’s your Fran time?” more than “How much can you Bench?” In fact, Fran was likely the first exposure to Crossfit for many of you. So, I thought that Fran deserved her own blog post today.

First, let’s get in our blatant and shameless promo for tracking your Fran & Crossfit progress in our New York Times Best Seller (in 2015 when everyone on the planet is crossfitting), the MetCon5 Crossfit Training Journal.

Next, let’s get into our 2 minutes with Fran; the most popular Crossfit Girl in school.

For those of you playing at home that are new Crossfit and Fran, here is a great post from Crossfit Rubicon (adapted from Brand X) on Scaling Fran.

http://www.cfrubicon.com/fran-wednesday-101222/

2.Next, there are a ton of videos out there of some great athletes killing Fran

- Talayna Murders Fran in 2:42 (CrossFit) - http://www.youtube.com/watch?v=fTEJ-Ec9XOE&feature=related

But, I thought it would be interesting for some to see a more average time…

Sub 9 minute Fran Video - http://www.youtube.com/watch?v=xGhWDVxOOoo&feature=related

And, a very respectable Fran time (even though no benchmark workouts were harmed in this video.

5 minute Fran - http://www.youtube.com/watch?v=WcU6QDkP7tQ&feature=related

Lastly, to help you with your Fran time, here are a couple of technique videos to help you perform better, sooner…

THRUSTER TECHNIQUE: http://www.youtube.com/watch?v=4OhqIGYqELk

KIPPING PULLUP DEMO: http://gymnasticswod.com/content/kipping-pull

Last but not least…the Technically Better Fran from MobilityWOD: http://www.mobilitywod.com/2011/01/episode-136365-technically-better-fran.html

Until Next Time…

Metcon5.com…Plan. Track. Win.

Crossfit BenchMark Standards

Posted on October 21, 2011 by glen

Strength Tracking Page from MetCon5 Crossfit Training Journal

We are looking to create a document similar to Rippetoe & Kilgore’s Strength Standards for each of the Crossfit Benchmark workouts. Starting with Fran, we are asking Crossfit affiliate owners and coaches to complete the following quick survey listing times (and scaling) for each fitness level based on their client experience.

While there is certainly a ton of data on the online logging sites, there is a significant level of range restriction that results in some missing detail…specifically around the lower levels of fitness.

The summarized results will be made publicly available and will be used in our MetCon5 Crossfit Training Journal.

Click HERE to complete the survey on Survey Monkey.

Thank you in advance for your help.

MetCon5.com

* First Name
* Last Name
* Email
	* = Required Field