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The CrossFit 'FRAN' Routine

INDEX--PAGE

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It consists of two exercises
Thrusters and Pull Ups

Sets of 21 and 15 and 9 alternating repititions
 

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and here are a couple of experts
showing how it is done !!

2 minutes 47 seconds

.

NOTE - depending upon the speed of your internet connection,
the video may stop and start the first time ... if this happens,
let it play right through and then click the 'PLAY' button again
... now it will be perfect !!
video address
http://www.ronebergcairns.com/2009onwards/general2009_1775.flv

CLICK  HERE  to watch the video
 
==============================================================
 
Details ... Times ... Notes
 
** and a link to the Running 'FRAN' Routine is included at the bottom of this page **
 
NOTE - powerbands were intoduced from 7th December 2010 to assist with the pull ups plus the jumping version was also done
 
NAME DATE WEIGHT TIME NOTES
         
Sharon 11-07-2009 bar + 5 kilo not recorded this was her first attempt at the routine and from the videos, it looks like there were 2.5 kilo weights on each end of the bar
CLICK HERE
to watch three videos
         
  15-07-2009 bar + 15 kilo
dropped to 10 kilo
after the first round		 approx 7 minutes the video runs for almost seven minutes and Sharon's time is around that mark
CLICK HERE
one video ... same page link as above and scroll down the page
         
  19-02-2010 bar + 20 kilo 5 minutes 38 seconds CLICK HERE
to see photo and watch a video
         
  07-12-2010 bar + 20 kilo 8 minutes 13 seconds  
         
  29-01-2011 bar + 10 kilo
increased to 15 kilo
for the final round		 4 minutes 25 seconds blue powerband
         
  23-04-2011 20 kilo bar 6 minutes 32 seconds blue powerband
and
CLICK HERE
to see seventeen photos
         
  09-08-2011 20 kilo bar 5 minutes 29 seconds blue powerband
         
  18-10-2011 20 kilo bar 5 minutes 04 seconds blue powerband
20 kilo bar = personal best
         
         
         
Tanya 19-11-2009 bar + 20 kilo 5 minutes 52 seconds CLICK HERE
to see three photos
         
  19-02-2010 bar + 20 kilo 3 minutes 03 seconds CLICK HERE
to see photo and watch a video
         
  07-12-2010 bar + 20 kilo 4 minutes 25 seconds  
         
  29-01-2011 bar + 20 kilo 4 minutes 09 seconds blue powerband
         
  23-04-2011 20 kilo bar 3 minutes 13 seconds blue powerband
and
CLICK HERE
to see eleven photos
         
  09-08-2011 20 kilo bar + 5 kilo 3 minutes 40 seconds blue powerband
         
  18-10-2011 20 kilo bar 3 minutes 10 seconds blue powerband
Notes and Replies on Facebook
three minute ten second 'Fran' today
and it might be time to move to the
next power band I think
Q = nice - what weight?
just 20kg - I've done more but
have a twinge in my hammy and
didn't want to make it worse - plus
was trying to work on my form a
bit too - aren't my excuses awsesome
         
  07-02-2013 20 kilo bar + 5 kilo 4 minutes 05 seconds powerband not recorded
         
         
         
Brett 15-07-2009 bar + 30 kilo 4 minutes 58 seconds CLICK HERE
to watch one video
         
  18-11-2009 bar + 30 kilo 3 minutes 57 seconds  
         
  19-02-2010 bar + 30 kilo 3 minutes 06 seconds CLICK HERE
to see photo and watch a video
         
  29-01-2011 20 kilo bar + 20 kilo 3 minutes 26 seconds orange powerband
         
  23-04-2011 20 kilo bar + 20 kilo 4 minutes 15 seconds orange / none powerband
and
CLICK HERE
to see nine photos
         
         
         
Kahlia 07-12-2010 bar + 15 kilo 5 minutes 12 seconds  
         
  29-01-2011 bar + 15 kilo 4 minutes 19 seconds blue powerband
plus jumping pull ups
         
  07-02-2013 20 kilo bar + 5 kilo 5 minutes 43 seconds powerband not recorded
         
         
         
Ritchie 19-02-2010     in New Zealand with the sheep
         
  07-12-2010     injured and completed a 70 kilo deadlifts and burpees routine
         
  29-01-2011 20 kilo bar + 10 kilo 4 minutes 37 seconds jumping pull ups
         
  18-10-2011 20 kilo bar + 20 kilo 4 minutes 47 seconds  
         
         
         
Matt C 07-12-2010 bar + 30 kilo 5 minutes 37 seconds  
         
  29-01-2011 20 kilo bar + 10 kilo
increased to 20 kilo
for the final round		 3 minutes 35 seconds orange powerband
         
  09-08-2011 20 kilo bar + 20 kilo 5 minutes 37 seconds used an orange powerband
for just the last six pull ups
         
  18-10-2011 20 kilo bar + 20 kilo 5 minutes 09 seconds  
         
         
         
Ken 07-12-2010 bar + 20 kilo 6 minutes 06 seconds  
         
  29-01-2011 20 kilo bar + 10 kilo 4 minutes 08 seconds blue powerband
         
  18-10-2011 20 kilo bar + 10 kilo 3 minutes 49 seconds red powerband
personal best
         
  15-05-2012 20 kilo bar + 20 kilo 9 minutes 19 seconds orange powerband
completed after reaching a
personal best in the 'Beep Test'
         
         
         
Lars 29-01-2011 20 kilo bar + 20 kilo 3 minutes 23 seconds  
         
  09-08-2011 20 kilo bar + 20 kilo 3 minutes 00 seconds  
         
  18-10-2011 20 kilo bar + 20 kilo 2 minutes 52 seconds personal best
         
  15-05-2012 20 kilo bar + 20 kilo 3 minutes 16 seconds completed after a 'Beep Test'
         
  07-02-2013 20 kilo bar + 20 kilo 3 minutes 06 seconds  
         
         
         
 Scott 29-01-2011 20 kilo bar + 10 kilo 4 minutes 52 seconds orange and red powerbands
plus jumping pull ups
         
  09-08-2011 20 kilo bar + 20 kilo 4 minutes 27 seconds red powerband
         
         
         
 Johan 09-08-2011 20 kilo bar + 20 kilo 4 minutes 59 seconds orange and red powerbands
         
  15-05-2012 20 kilo bar + 20 kilo 6 minutes 15 seconds orange powerband
completed after a 'Beep Test'
         
         
         
 Elsie 15-05-2012 chrome bar + 12.4 kilo 5 minutes 15 seconds blue powerband
completed after a 'Beep Test'
         
         
         
 Tennille 15-05-2012 chrome bar + 12.4 kilo 4 minutes 36 seconds blue powerband
completed after a 'Beep Test'
         
         
         
 Josh S 29-01-2011 20 kilo bar + 10 kilo 5 minutes 52 seconds orange powerband
         
         
         
 Justine 29-01-2011 bar + 15 kilo 3 minutes 47 seconds blue powerband
         
         
         
 Colin 15-05-2012 20 kilo bar 5 minutes 58 seconds red powerband
completed after a 'Beep Test'
         
         
         
Millie 15-05-2012 chrome bar + 12.4 kilo 4 minutes 56 seconds blue powerband
completed after a 'Beep Test'
         
         
         
Andria 19-02-2010 bar + 15 kilo 5 minutes 05 seconds CLICK HERE
to see photo and watch a video
         
  07-12-2010 bar + 15 kilo
dropped to 10 kilo
during the second round		 5 minutes 18 seconds  
         
         
         
 Tiara 09-08-2011 20 kilo bar 5 minutes 00 seconds blue powerband
         
         
         
 Rhona 29-01-2011 bar + 15 kilo 6 minutes 28 seconds blue powerband
         
         
         
 Lauren 29-01-2011 bar + 15 kilo 4 minutes 21 seconds jumping pull ups using chair
         
         
         
Louis 19-02-2010 bar + 20 kilo 3 minutes 25 seconds CLICK HERE
to see photo and watch a video
         
         
         
 Michelle 07-02-2013 20 kilo bar + 5 kilo 3 minutes 48 seconds powerband not recorded
         
         
         
 Andrew 07-02-2013 20 kilo bar + 10 kilo 6 minutes 08 seconds powerband not recorded
         
         
         
 Matt 07-02-2013 20 kilo bar + 5 kilo 6 minutes 57 seconds powerband not recorded
         
         
         
 Adam 07-02-2013 20 kilo bar + 5 kilo 6 minutes 19 seconds powerband not recorded
         
         
 
==============================================================
 

... and now

CLICK HERE

to see details of the

Running "FRAN" Routine

which has also been completed
 
==============================================================
 

... and now

CLICK HERE

to see details of the

"FRAN" Routine Workouts

from Tuesday 10th September 2013
 

 

 

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