Handstand Pushups 10-10-10-10
Option: Sub a 400m run for the thrusters.
The point of ‘Fran’ is to spend between 4 and 10 minutes in an anaerobic state, and let your cardiovascular system fight to stay aerobic. When your heart rate is the limiting factor in ‘Fran,’ move up in weight; if you’re limited by burning muscles (lactic acid accumulation,) you’re doing it right. Pick a weight that will let you finish in 4 to 10 minutes.
Why the sub? Well, ‘Fran’ can be nerve-wracking. For some of us, it causes anxiety: “What if I’ve been training this hard and I haven’t improved my ‘Fran’ time?” is a scary thought. The 400m run is a way out. For those of us who don’t WANT a mental ripcord, we can stick with the thrusters.
FranFest 2013 is coming up in November! Watch the Events page on this blog, these WOD posts, or our facebook page for details!
Here’s Greg Amundson and Josh Everett doing ‘Fran’ in the first CrossFit gym. This wasn’t an inspiring video at first…until we tried ‘Fran’ ourselves, and came in at over 12 minutes. This happened before movement standardization – just a couple of guys in a gym in Santa Cruz doing a workout. Now, to make scoring fair for everyone, we have set rules about locking out your thrusters and hitting full extension on pull-ups. Though they didn’t realize it at the time, this video contributed to the growth of CrossFit, and both guys continue to set a great example for new CrossFitters. Amundson, in particular, has provided me a lot of wisdom about my responsibility as a CrossFit coach: to add to the community, rather than taking from it.
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