December 24, 2009
“If a hurricane that wreaks havoc on a whole town can be Fran, so can a workout.”
In this video shot at several CrossFit 101 seminars, Coach Greg Glassman talks about the birth of one of CrossFit’s best-known and most challenging workouts: Fran.
As a young athlete, Coach believed training with weights would help him become a better gymnast. When three sets of eight lateral raises with a Ted Williams weightlifting set didn’t replicate the feeling produced by a two-minute routine on the rings or parallel bars, Coach had to get creative. After coming up with and self-testing a workout involving three rounds of 21, 15 and 9 thrusters and pull-ups, Coach promptly threw up—but he knew he had found something that would make him better at his sport.
From there, Coach invited a friend to try the workout (with similar results), and a few decades later the WOD is still challenging CrossFitters around the world.
See the video here: http://journal.crossfit.com/2009/12/the-story-of-fran.tplCROSSFIT CLASSES:“Mixed up Fran”- For Time21 Thrusters (95/65#)
15 Thrusters (95/65#)
9 Thrusters (95/65#)
21 Pull-upsBOOTCAMP RX CLASS:Partner WOD 18 minutes for MAX ROW for Meters will determine the Winners..– One partner ROWS for Max METERS
– One Partner Completes the Following:
10 Jumping Air Squats
10 Ball Slams (30/20)
10 Box Step up With Ball Slam in Hand