FRAN | Elin Härkönens blogg

Okay, last week I did it.. A well known workout in The Crossfit World. FRAN I had never done it before so I had no idea of how hard it would be, or how good I would be able to perform. I was extremely sore in my legs and shoulders from the workout the day before, and when I saw the workout had Thrusters and pull ups included I got a bit concerned... How would it go? I decided to give it a go, (of course!) you never know until you try... I took the RX weights, just because I wanted a "real result". Okay so the workout FRAN is: 21-15-9 Thrusters Pullups This doesn't look like much I know, BUT the goal is to do it AS QUICK AS POSSIBLE. (FOR TIME) No time to rest, no time to breathe properly.. (if you want a good time) A big challenge for the body! Normally you finish of with a run, which is FRAN+run. 1 mile run. I asked my crossfit friends who have done it MANY times before how long it normally takes for them to do it... One of them said 3 minutes, which is apparently SUPER GOOD (he is insanely strong!) My other friend said her record was 5.50. the run normally takes about 7-15... minutes and you add that on the FRAN TIME. Okay so I had no idea, maybe 10 minutes for the FRAN and then add 10 minutes for the run... so 20 minutes? Guess what!!! 6.07 minutes for the FRAN and 7minutes for the run total of 13.13 Apparently that was good...haha! My crossfit coach said that first time he tried this the fran took him 7 minutes... woop wopp! (but now he is down to 4 I think....) FUN CHALLENGING and a good way to compare your strength next time you do it. I am motivated to do it again, without sore muscles to see what I can get :) Try this out!

To clarify the 21-15-9 for the ones who don't do crossfit... You do 21 thrusters (with 30kg for girls and 43kg for boys) Then 21 pullups, then 15 thrusters 15 pullups, then 9 thrusters 9 pullups = FRAN

Add 1 mile run (1.6 km) = FRAN + run. # breakitandyouwillmakeit