WOD Sept 21st: “Bad Fran”

22 Sep

I’m a big fan of remixes. I like hearing the original of a song and then hearing what someone else does with it. It’s my thing.

Enter “Bad Fran”

But first, a digression.

Anyone who’s ever done Fran can tell you. She’s rough. 21-15-9 Thrusters and pull ups. One of the Benchmark workouts. Brutal in it’s simplicity. Once an athlete has good form, it’s all about time. Everyone pushes, hitting a PR on Fran is something that all Crossfitters can relate to. Sub 10? (crossfit speak for under 10 minutes.) Not bad at all. Sub 5? You’re scary. Sub 3? You’re a beast and what HAVE you been eating?

Everyone has a strategy, or a pace that they like to use. The “good” news with Fran is that once you overcome the initial 21 reps of Thrusters and Pull ups, it’s all downhill from there.

“Bad Fran” is just Fran backwards. It’s not a big change, it’s just big enough to make the last set a little rougher then usual. It forces a trade off of time for energy because the last push is at the end. Theoretically anyway. Practically, it feels a bit like a kick in the teeth

After our short and sweet mini WOD warm up we jumped straight into our Tuesday Deadlifts, because honestly, who doesn’t like deadlifts? The WOD was my personal favorite part of the night by far. Everyone finished “Bad Fran” before the cut off time so group “fist bump”. In the first class both Daniel and Aaron both finished with sub 7 mins and did it with style. Philip hit a sub 11 min with 50KG AND chest-to-bar pull ups which was very impressive to see. Mark powered through the worst of the thrusters with a bad shoulder and still managed to finish before the cut off. Shazel had some strong pull ups through out and finished strong, along with Jhan who’s thrusters were strong and relaxed.

The second class did very well: Andrew blazed through the WOD even though he claimed he was “tired”. (He lies to make us feel better.) Trevor had to call it quits after his back started acting up so everyone has to give him a “get well soon.” fist bump. If I remember correctly (and I could be wrong.)Joy finished first, just to let us know who’s boss. Helen managed to not kill herself, despite her efforts, for which I am eternally grateful. Stephanie and Edd both set a good standard with very strong thrusters by Edd and equally impressive pull ups. Kate finished with Honor, making sure to do a perfect, chin over the bar pull up, as her last rep.

The last class was only three people, with a visiting Crossfitter from Crossfit Boston: Rich. Rich survived “Bad Fran” with very nice, energetic kipping pull ups at his finish, despite the jet lag. JD did the whole session with a torn palm, he had wrapped it in duct tape a little earlier and breezed through like it was nothing. Thomas gets the “Good Lord Man!” award for doing perfect strict pull ups the whole time.

Good job everyone, I’ll make sure to throw on something diabolical next Tuesday.

2 thoughts on “WOD Sept 21st: “Bad Fran”

  1. Mark powered through the worst of the thrusters with a bad shoulder and still managed to finish before the cut off. Shazel had some strong pull ups through out and finished strong, along with Jhan who’s thrusters were strong and relaxed.

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