FRAN

We frequently do named workouts at the gym, and I think most people are familiar with the concept of "girl" workouts, "hero" workouts, and other named workouts in CrossFit, but on the day of Fran, it also seems worth reviewing how cool these workouts really are in the context of the CrossFit training methodology over time.

Girl workouts serve to establish a benchmark of fitness and proficiency in the movements tested by that particular workout. I remember the first time I did Fran in particular - I figured it'd be a good plan to go really fast on the thrusters since I wasn't very good at pull-ups yet (oh how quickly I regretted that strategy). I was taking my Level 1 Seminar in Novato back in March of 2010, back when Fran was still tested at the Level 1.

I remember needing to break my reps into 3 decreasing sets per round for the thrusters: 8-7-6, 6-5-4, and 4-3-2 (the plan was to break the set of 9 into 5 and 4 if I was feeling ok). I did most of my pull-ups in singles, ripped both of my hands, and took over eight and a half minutes to finish. I thought Fran was so hard, and couldn't for the life of me understand how it was humanly possible to do that workout in less than five minutes, much less the 2 and 3 minute scores recorded by the elites back then.

Since then, I've performed Fran quite a few times, and each time I've approached it with the same level of fear and anticipation. In each case I know that it's a test of movements which don't tend to favor my strengths. I know that it feels hard, and tests my willpower. I also know that if I've managed to get better at it then my efforts to improve those movements have paid off in ways that will benefit not only my Fran time, but most of my other weaknesses as well.

My goals for the workout have progressed over time - at first I tried to just do the thrusters unbroken (and was crushed time and again when I caved and put the bar down midway through the set of 15). Then I could eventually do the thrusters unbroken, but needed to do the pull-ups in 6-5-5-5, 5-4-3-3 and 3-3-3. At some point my pull-ups started getting better, and I started to dream of actually completing the workout unbroken. I finally managed to do so in Tahoe right before our very own Molly's wedding. My elation with a huge PR, and finally completing Fran unbroken, quickly faded as I realized that it's remarkably difficult (and painful!) to recover from an anaerobic workout in high altitude.

In reflecting on this evolution, I also see ways in which my desire to improve at Fran (or, let's be honest, in my own words: "to not suck at Fran") directed my training throughout the years. I saw Fran as a test of my legitimacy as a CrossFitter, a valid measure of my fitness, and even more so a microscope on two areas of weakness. As I worked to improve my pull-ups, I developed an understanding of the importance of grip strength, lat engagement, midline control, and even pacing within the movement. As I worked to improve my thrusters, I developed substantially better glute activation, hip flexibility, front rack mobility, overhead stability, and again, pacing within the movement.

Improvement in this workout, and getting to a point that I felt like I had finally gone "fast enough" to be respectable feels so remarkable, particularly in hindsight, and especially considering how far from that feat I started, and am physically at this specific moment in time. It feels like a dream, and an honor, but at the same time almost totally ridiculous that a workout involving 90 reps of anything could have attracted so much of my focus and attention for such a long time. Yet, I see the ways that caring about my performance in this workout (and focusing on so many ways in which I could improve upon my time) helped me to develop into a better, healthier athlete, a more thoughtful, understanding coach, and even a more patient, persistent human, and I wouldn't change it for the world.

As you approach this workout, my hope for you is that whether you are attempting Fran for the first time, the second time, the fifth time, or even the tenth time, that you use it as an opportunity to develop a better understanding of your current capacity and the factors that contribute to where you are today. I hope that you grow from the experience, and that you can simultaneously be awed by the progress that you've made even if you're not yet where you hope to someday be. I also hope that you take a moment to be grateful that we have the luxury to focus on 90 reps of a silly workout - for better health, better fitness, better mindset, and a momentary escape from all the other concerns of this world.

And, as always, make sure you keep a stable grip on the bar!

WOD FOR 01-02-18:

Strict Press (Cycle 2, Week 2):

***Add 5 lbs to your Cycle 1 "Base" weight for your Cycle 2 "Base" weight, then...

70% x 3
80% x 3
90% x 3+ (AKA "Max Effort" or "as many reps as you can safely perform")

-then-

"Fran"

21-15-9
Thrusters @ 95/65 lbs
Pull-ups

(Compare to 02-12-16, 04-26-14, and 12-15-13)