If you are reading this after the 19th of June, well done. You completed Fran. Either it’s your 1st time, or you had a previous benchmark which hopefully you beat.
Either way, you have something far more valuable than a PB. You have information. Crucially you have information that will inform your future training. Let’s look at what you just did: 21/15/9 thrusters and pull ups.
Question 1) It was a test, did you take it seriously, or did you coast?
Question 2) What felt hard, what felt easy? There are 2, arguably 3 moves in this workout, the squat, the push press, Some would say the thruster is simply unique sick move, all of its own, others
There are 2, arguably 3 moves in this workout. Some would say the thruster is a unique sick move all of its own, others that it’s just a front squat and push press stuck together. Then there’s the pull-up? Which felt hard, which felt easy.
Which felt hard, which felt easy?
The reality is that your Fran time will get better by a bigger front squat and a stronger performance overhead or simply a better thruster.
You’ll notice that our program constantly targets the front squat, the back squat, the deadlift. We combine this regular stimulus with one-legged variation’s designed to make sure your legs and glutes are totally engaged. This will also transform your sad little ass into a booty! Basically having strong legs is one aspect of nailing Fran. Look at those regular days and get yourself booked in.
Overhead strength is a must, so make sure you hit ” no squat day” where we work your strict and dynamic arm strength.
As for your pull-ups, you’ll notice a constant drip of weighted pull ups and dips in the program. The stronger your arms, the better. Obviously, it’s unlikely (but not impossible) that you’ll get a world beating Fran time with strict pull ups, so the question is, do you need to learn how to kip? If so, watch out for the tap swing /kipping opportunities in the “all element day” warm up, check out the skill classes and see if there is a “1.9” scheduled soon.
Take home message, learn how to kip. If there isn’t a skill class or a 1.9 you can get to, grab a trainer and book a PT session!
However, these elements are not in themselves guaranteed to work. They must be pulled together by an unstoppable metabolic engine, so work hard in the metabolic conditioning part of the Crossfit level 2 classes, and hit those Metcon classes.
Once again, a good metabolic engine isn’t quite enough! Eventually, you need to be able to cope with thrusters and pull ups in a metabolic context. Remember the Tabata thrusters and pull ups!!
Balance this by dealing with your mobility, food, and mental health issues!
Crossfit? What the fuss? Get super strong, super skilled and build an unstoppable metabolic engine and apply it to tasks. Fix mobility problems, eat well, and be super, super happy!