Workout:
“Fat Fran”
15-12-9
Thruster, 60Kg
Weighted Pull Ups, 20Kg
Advice on scaling this workout. This workout is mainly strength based, so we want to do the Thrusters as heavy as possible. For the Pull Ups, if you can’t do weighted ones but can do a few full pull ups do as many as possible before moving onto jumping pull ups. Jumping pull ups should be scaled 3 to 1.
I thought workouts should leave you on the floor, not start there! Doing Turkish Get Ups as part of yesterday’s WoD:
San Francisco CrossFit plays with overhead strength – video [wmv] [mov]
Colm can you tell me the exact format for your routines i.e. fat fran… Do you do 15 thrusters 15 pullups with zero rest, then 12 thrusters 12 pull ups and so on… Or is it 15-12-9 thrusters then the same of pull ups.. And what if you fatigue. Doing 15 pull ups without stopping is some feat… Can you enlighten me when you get a minute.
Regards
Liam.
Liam,
You complete the 15 Thrusters, then progress to the 15 Pull Ups. After that you do the 12 Thrusters, then 12 Pull Ups, then 9 thrusters, finishing with 9 Pull Ups.
Depending on your goals for a workout you’ll break the 15 Thrusters/Pull Ups into mini sets. Either 3 sets of 5 reps of 5 sets of 3, taking as little a break as possible.
Generally, a problem we see in CrossFitters, and one which I’ve actively tried to avoid in CF Ireland, is people bursting out of the starting blocks into the WoD, maybe getting the 15 heavy thrusters done in set, then gas midway through the pull ups (or right at the start). Then the rest of the WoD becomes a slugfest of singles and missed attempts.
For tonight’s session, if people are scaling, I’ll have them scale to a point where they can’t do the full 15 thrusters in one set. In fact, I’d much prefer 3 sets of 5 if they’ve scaled it down.
I’d much rather you pick a strategy, and start off at a decent pace. If you’ve still gas left in the tank, really push yourself on the last round (the 9s in this case). The next time you attempt this WoD either you’ll have moved up the weight closer to Rx’d, or if you’re already there, you start pushing the reps/sets in the middle. Eventually, after a time, you begin to look like the CF monsters who bust out sub 3:00 minute Frans!
Hope this helps,
Col
Thank you once again for your time Colm. It was very informative. I hope to drop out to you soon for a training day.
Liam.
Deirdre: 13:50 (20Kg, 3:1 Jumping Pull Ups)
Neil: 15:46 (30Kg, 3:1 Jumping Pull Ups)
done the first 7 thrusters at 60kg but realised it was way to heavy for me so scaled the rest to 50kg,just done normal pull ups instead of weighted
Time:22:29,this was slow,blew myself up by going to heavy to start with
Just out of interest what is the quickest time for fat fran as rxd???
http://media.crossfit.com/cf-video/CrossFit_AmundsonHeavyFran.wmv
In this video Amundson busts it out in 4:33.08.