Fran + Golf

Fran came up today at CFNE...

A few days a go I watched this video on FROLF

Bergeron in a genius!  The idea is to let everyone "feel" what a legit FRAN should feel like...
3 Minutes of sheer WORK!!! Concept is outstanding!

This is an excellent way to work on this and a great way to "program" some other stuff we do!!!

Goal was to hit as close to 3min "Fran's" as possible, by adjusting rep schemes...

We started by assuming everyones Fran time was approx. 4 min (meaning we would take off 6 reps every rnd) ~ 15-9-3...

Soooo...

15-9-3
Thrusters (95#/65#)
Pull Ups

REST 8-10 Min

Perform again with adjusted times +/- 1 rep per round for every 10 Sec...
(IE ~ 2:40 means you must ADD 2 Reps per round for next set 17-11-5)
Some keys or rules... 3rd Rnd cannot go below 3 Reps...

REST 8-10 Min

Perform Again with adjusted sets


Feidt ~ 2:23 / 18-12-6 = 4:44 / 12-7-3 = 2:29
JB ~ 3:05 / 3:30 / completed (all sets @ 15-9-3)
Britt ~ 3:27 / 13-7-1 = 3:24 / 11-5-3 = 3:01
Kate ~ 3:14 / 4:03 / 4:07 (all sets @ 15-9-3)
Oz ~ 2:47 / 16-10-4 = 4:27 /
tb ~ 2:25 / 18-12-6 = 4:27 / 15-9-3 = 3:20

Very interesting and I am going to look into this more...
Concept is outstanding!!!