29 days and counting…..
First Round – Back-To-Back
One partner will perform "Fran" (21-15-9) of Thrusters and Pullups in its entirety. As soon as the athlete's feet strike the floor from the final pullup, the second partner can clean the bar from the floor to the 'rack' position and begin. *Note: starting partner may begin from the 'rack' position at 3-2-1-GO!*
The fastest 8 teams from the First Round will be invited to participate in the Second Round.
Second Round – Alternating
One partner will perform 21 Thrusters and 21 Pullups. When they finish their final pullup, their teammate will do 21 Thrusters and Pullups. The first partner then performs 15 Thrusters and 15 pullups; the second partner follows with the same, and this is repeated for 9 reps of each by both partners in the same manner.
The fastest 4 teams from the Second Round will be invited to participate in the Third Round.
Third Round – Strengths (aka Best Ball Fran)
One partner will do the 'Thruster' portions, and the other will do all of the Pullups for one round of "Fran." The "One Bar In Hand" rule applies: if one partner is doing Thrusters, the other may not grab the Pullup bar until the barbell has hit the floor after the final repetition (it doesn't need to be at complete rest.) Likewise, the Thruster bar may not be re-gripped until the partner doing Pullups has dropped to the ground after their last repetition. In other words, only one partner may have their hands on either bar at any time.
Fastest team – first to finish – is winner of FranFest '09.
Frandicaps
Instead of Scaled categories, competitors will face a time handicap for using less than Rx'd weight for Fran or doing modified Pullups.
Pullup Handicapping: Chin must clear bar or rep will not count.
Use of green band assistance for pullups (user provides band): 1:00 Time Penalty
Use of Prone Pullups (rings or bar, chin to wrists) : 1:00 Time Penalty
Thruster Handicapping: Athlete must touch a medicine ball on each rep and come to full lockout for a rep to count. Rx weight: 95lbs men, 65lbs women.
Use of lighter weights (75lbs men, 55lbs women): 1:00 Time Penalty
Use of much lighter weights (55lbs men, 35lbs women): 2:00 Time Penalty
Example:
Josh and Jill are partners. Josh can do full pullups but cannot use Rx weight, so he uses 75lbs instead. Jill can do the Rx weight for women, but relies on prone pullups.
Team Time: Josh 6:55 "Fran" + 1:00 Thruster Handicap = 7:55
Jill 4:52 "Fran" + 1:00 Pullup Handical = 5:52
TEAM TOTAL : 13:45 for the first round.
Second Round: Combined Alternating Time: 12:20 + 1:00 Thruster Handicap + 1:00 Pullup handicap = 14:20 for the second round.
Third Round: Combined Time: 5:15 + 1:00 Thruster Handicap + 1:00 Pullup Handicap = 7:15.
Teams may elect to change strategy between rounds OR during rounds (ie may switch to prone pullups mid-round, but still takes the 1:00 handicap.)
Start time: 8:00am. Location: 99 Industrial Court "B" – 256-1344. Only a few spots left; enter your team or enter yourself in the Random pool!