Fran. Oh Fran. Fran oh Fran. You terrible, awful *%^&$ Fran. We all hate you with vitriol and spite yet we always come back, crawling back to give you another try. And no matter how many times you still beat us, defeat us, kick us while we are down.

But then again, Fran. There always is that glimmer of hope that one day we will get you. One day we will come out on top, with 1 band less, or an Rx, or maybe just maybe a sub 3:00 Fran. We will walk out of the gym that one time having won.

But then again, Fran, the feeling is fleeting, because there you are again, challenging us for the next go around.


You want to see how you go after “Fran” for sub 3:00? Take a look at this video (pay more attention to Stacey than me, unless you want to see how to do a 3:30 non-PR Fran). I try not to brag about my favorite athlete too often but there are times like this where I am practically in awe…after I pull myself off the floor of the bathroom. This is “Fran” in 2:45 from someone who back squats just under 300#, clean and jerks 205#, and can hit 165# in the snatch. Sometimes I feel like a proud big brother!





WOD: “Fran”

Thrusters 95/65

This is our last Paleo Challenge test WOD. For those of you who don’t know what “Fran” is or have never done it, it is probably the most famous of all the benchmark WODs CrossFit has. You could walk into a box in Lithuania and say “Fran” and people will know what you are talking about even if they don’t speak a lick of English. I think…

We will be doing this in 2 heats. You will partner up with someone and go one at a time, the person not working being a judge and cheer squad. Let’s go after it!

1 Comment

  • =)
    January 16, 2014 11:32 pm

    Great workout! Is there a like button for the post workout commentary?

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