The Franimal

“Fran”

Three rounds, 21-15- and 9 reps, for time of:

95 pound Thruster

Pull-ups

Graham Holmberg 2:17, Kristan Clever 2:49 (65lbs)

Post time and improvement from last attempt to comments.

Scaling Suggestions from Brand X:
Fran done well is a 3-5 minute workout. Try choosing a weight that will let you do the workout with good form in that time.  Be warned, the difference between sub 5 and sub 3 in metabolic cost is enormous. (usually intermidiate weights are 65-75# for men, and 35-45# for women)

Another very valid way of scaling this if you are able to lift 95/65#’s for a few reps but 21-15-9 seems daunting, would be to use the rx’d weight but scale the reps:

21-15-9 Pull ups

If you can manage this in 3-5 minutes with good form, the next time this comes up you might try:

Watch Graham Holmberg (2010 Winner of the CF Games, aka, the Fittest Man on the Planet) perform Fran in 2:17 wmv/ mov

Funny line I heard from a guy, “I aspire to be as good as an Elite female CrossFitter at some point.”  Watch one of my whiteboard rivals, Miranda Oldroyd, performing the WOD.  A must watch for the ladies…all the way to the end!  wmv/ mov

Basics of the Thruster wmv/ mov

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Nothing would be more tiresome than eating and drinking if God had not made them a pleasure as well as a necessity.   – Voltaire

Cooking and preparing your own food is a skill that is essential to living a healthy life and one that will empower you.  It seems odd for some to spend so much time and energy on cooking and eating, but I find it an absolute pleasure.  Indulge your hunter gatherer self.  Check out the PCF Nutrition Blog, ask questions and start cooking every day!

Non-cooks think it’s silly to invest two hours’ work in two minutes’ enjoyment; but if cooking is evanescent, so is the ballet.   – Julia Child

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For you adventure seekers out there, check out what’s considered one of the scariest paths in the world.  Its located in El Chorro in Spain’s Andalucia, called ‘El Camino del Rey.’  Love it.