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CrossFit Benchmark WOD -"Fran"
21-15-9 Rep Rounds For Time:

  • Thrusters -95/65 lb.
  • Pullups

Instructional Videos -watch to observe form critiques and learn-and enjoy!
-WOD Demo Video by Greg and Josh. (older vid-not great on form, overhead isn’t complete in the thrusters, chins aren’t  often over the bar)
"Franlanta" -WOD Demo Video by CrossFit Atlanta. (form comments in video)
-WOD Demo Video by Greg and Annie. (newer vid-much better form)
-2:19 min. WOD Demo Video by Brett Marshall of CrossFit Calgary.
-Heavy Fran Competition Videos by Dave Leys and Greg Amundson.

                                                                               Welcome, Tyler!

We often get asked the question, "Is it better to do Fran, or any other benchmark WOD, with a heavy weight and get a slower time, or to decrease to a more manageable weight and get a faster time?"  The answer is, "Yes."  Both ways of training are legit.  Loading up, but getting a slower time, will make your normal weight seem easier than ever before, and you will improve your time on your previous loads.  Going faster with a lighter weight will improve your speed, making a heavier weight easier to move more quickly at another time.  Focus on form, but we do understand that form does fall apart as fatigue sets in.  Keep trying to improve in that realm as your time gets better and your load gets heavier.  Don’t sacrifice form completely, but also, don’t let yourself be inhibited to push heavier and faster either.

Not one of my better performances, but we just got a new video camera,
and we had to play with it today.  I was the test case.  Critique
away…Lisa Does Fran.

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