When was the last time you got in the ocean? You know, that big blue swimming pool-like body of water about 800m from the door of CrossFit Malibu. There is a pretty good chance that you looked/or will look at it for at least a few minutes on your drive to the workout. Maybe you even see it from your bedroom window or have immediate access to the sand from a set of steps into your living room.< Hey, in that case you could actually call it your swimming pool! >

I bring it up right now only to have you start thinking about it. To help bring you out of the pre-contemplative into the contemplative phase. Then later on I am going to push a bit to try and get you into it. Some of you get in often, but even MORE of you (us) intend to get into it more often but just never find the time or create the opportunity. SO- if you can get yourself out of bed or away from the computer long enough to come do FRAN… then you MIGHT just be able to take some time out of the day to jump in. Let’s see where this goes.

Intended Stimulus
Fran is a classic example of a high intensity workout. The goal is to finish in under 7 minutes. If you have a compare to time that is around 6-7 minutes, re-test it with the same load. Go up in load IF your last attempt was under 5 minutes. Realistically, you should be able to complete the round of 21 in 3 sets max, and the round of 15 in a maximum of 3 sets as well. That goes for both the thrusters and the pull-ups. Again, today needs to be fast! Only a few breaks throughout the entire workout is the way to go. That means the load needs to be moved in efficient sets of 2 or less each of the 3 rounds… and that the pull ups need to be partitioned so that total fatigue never sets in. No time to waste on this- if you can’t move fast, then reduce load or ease upon the pulling difficulty level. On the thrusters, remember that you’re more efficient when you keep the bar high on the shoulder until right after the hip forcefully opens. Then, when you are bringing the bar back down to the shoulders, wait to initiate the next squat until right when the barbell touches down on your shoulders. Efficiency on these 2 movements is key to being able to break off large sets and in turn, finish fast! And while you might think all this advice is going to make FRAN easier? Hmmmm.

Fran
21-15-9 reps for time of:
• Thruster 43/30kg
• Pull-ups
Post time and load, plus any scaling and modifications

For those with your pre-SugarWOD notesbooks, here are some other dates:
Compare to: June 21 2021, Aug 12 2020, Feb 13 2020, July 30 2019, Nov 27 2018, Oct 31 2017, July 21 2017, “Fran 55” on May 17 2017, April 19 2017, July 22 2016, May 18 2016, October 8 2015, September 25 2014, April 1 2014, Feb 21 2014, October 29 2013, May 24 2013, Dec 31 2012, May 21 2012, Aug 11 2011, Dec 28 2010, Aug 30 2010, July 13 2010, Feb 12 2010, Dec 2 2009