"Fran"
21, 15, 9 for time of:
- Thrusters (95/65)
- Pull-ups
* Post Results in Comments Section and LOG
The rep range of 21-15-9 developed by Greg Glassman is known for its ability to improve metabolic conditioning, but it also helps maximize work capacity. The thruster epitomizes the idea of moving a “large load a long distance quickly” (CF Journal)
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Comments (18)
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written by MSP, February 22, 2010
written by MSP, February 22, 2010
Ok, FRAN day is underway. AM class did a great job. Come ready to kick HER BUTT!!!
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written by Alex H. , February 22, 2010
written by Alex H. , February 22, 2010
Wow, Fran was a beast! I'm still hurting from it- the one good thing about going out of town this week is that I get a 3 day rest! Have fun PM classes, throw up some good times!!
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written by Tim Carroll, February 22, 2010
written by Tim Carroll, February 22, 2010
Don't ever try to go downhill skiing after FRAN. The legs are not all they should be.
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written by Logan, February 23, 2010
written by Logan, February 23, 2010
I now know what "Fran Lung" is...I was still coughing a few hours after the WOD...I'm still amazed how GREAT of a workout you can get in such a short period of time...Really short if you are Matt (2:30) or Jeremy (2:35)...Way to go guys!!! 
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written by VanN, February 23, 2010
written by VanN, February 23, 2010
Witnessed the Fran beatdown by the evening crew. Nicely done everyone!
A big congrats to Matt and Jeremy for achieving some phenomenal(sp?) time with Fran...2:30 and 2:35 respectively. Gee guys, what's next? A sub 2:15 Fran time next time she comes around?
A big congrats to Matt and Jeremy for achieving some phenomenal(sp?) time with Fran...2:30 and 2:35 respectively. Gee guys, what's next? A sub 2:15 Fran time next time she comes around?
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written by VanN, February 23, 2010
written by VanN, February 23, 2010
Forgot to add this to my earlier comment. Morgan, it was a heck a WOD, especially it being your first one. You did a fantastic job! You just watch, next time Fran comes around, you are gonna kick her butt!!!
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written by Alex H, February 23, 2010
written by Alex H, February 23, 2010
Oh, I didn't know about "FRAN LUNG," but now I do- I still have a cough from yesterday!! Wow guys, awesome times, I can't even imagine doing that much work that fast!! That's freakin' cool...
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written by chris, February 23, 2010
written by chris, February 23, 2010
Nice to know there's a name for what my lungs felt like.
Also, did a back of the envelope calculation for the amount of work (as in physics) those 2:30 times turn into: it's about 450-500 watts on average for two and a half minutes [the range is height/weight based, and this assumes 95lb thrusters]. That's a lot.
I saw this in an old CF Journal article and liked it. I don't think I made any mistakes.
If you want to figure your own watts out, do
[Using W = Your weight in pounds; L = the load you used in pounds (like 95lb); S = the distance your center of mass moves in a squat in feet (like 2ft); R = the distance your center of mass moves in a pull up (like 2.1ft)]
Total energy for one couplet =
[Energy for Thruster] + [Energy for Pullup] =
[W*S + L*(S+R)] + W*R =
W*(S+R) + L*(S+R) =
(W+L)(S+R)
Then multiply that number by 45 for the total reps to get
45*(W+L)(S+R)
Then divide by your time in seconds, s, to get
45*(W+L)(S+R)/s
That's in Foot-Pounds per second. To turn it into Watts, multiply by 1.36, so average watts is:
1.36*45*(W+L)(S+R)/s
I felt compelled to finish after I started writing this down. Maybe someone else will think this is interesting. One thing that's neat is that your center of mass goes through the same range of motion as the bar due to the coupling of thrusters and pull ups.
Also, did a back of the envelope calculation for the amount of work (as in physics) those 2:30 times turn into: it's about 450-500 watts on average for two and a half minutes [the range is height/weight based, and this assumes 95lb thrusters]. That's a lot.
I saw this in an old CF Journal article and liked it. I don't think I made any mistakes.
If you want to figure your own watts out, do
[Using W = Your weight in pounds; L = the load you used in pounds (like 95lb); S = the distance your center of mass moves in a squat in feet (like 2ft); R = the distance your center of mass moves in a pull up (like 2.1ft)]
Total energy for one couplet =
[Energy for Thruster] + [Energy for Pullup] =
[W*S + L*(S+R)] + W*R =
W*(S+R) + L*(S+R) =
(W+L)(S+R)
Then multiply that number by 45 for the total reps to get
45*(W+L)(S+R)
Then divide by your time in seconds, s, to get
45*(W+L)(S+R)/s
That's in Foot-Pounds per second. To turn it into Watts, multiply by 1.36, so average watts is:
1.36*45*(W+L)(S+R)/s
I felt compelled to finish after I started writing this down. Maybe someone else will think this is interesting. One thing that's neat is that your center of mass goes through the same range of motion as the bar due to the coupling of thrusters and pull ups.
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written by tania, February 23, 2010
written by tania, February 23, 2010
Ok, I feel worse after reading that than I did after Fran . . . 
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written by MSP, February 23, 2010
written by MSP, February 23, 2010
It just makes me feel like I do when I watch Teen Tournament Jeopardy...
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written by Liz, February 23, 2010
written by Liz, February 23, 2010
I didn't get Fran Lung, but I was tired and hungry all day after. And today Fran has left me the gift of sore shoulders, back, triceps, forearms and hamstrings!
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written by matt, February 23, 2010
written by matt, February 23, 2010
How about a glossary of terms:
Watts: Named after James Watt (1736–1819). The power that in 1 second gives rise to energy of 1 joule, identically the power dissipated for each joule of energy expended per second.
Joule: Named after James Prescott Joule.A unit of energy equal to the work done when a force of one newton acts through a distance of one meter.
Newton: Named after the snackfood, 'fig newtons.' The SI unit of force. One newton is equal to the force required to give a mass of 1 kg an acceleration of 1 ms−2. One newton force is equal to 0.225 lb force, or 1 lb equals 4.48 N.
Don't ask me what any of this means.
Watts: Named after James Watt (1736–1819). The power that in 1 second gives rise to energy of 1 joule, identically the power dissipated for each joule of energy expended per second.
Joule: Named after James Prescott Joule.A unit of energy equal to the work done when a force of one newton acts through a distance of one meter.
Newton: Named after the snackfood, 'fig newtons.' The SI unit of force. One newton is equal to the force required to give a mass of 1 kg an acceleration of 1 ms−2. One newton force is equal to 0.225 lb force, or 1 lb equals 4.48 N.
Don't ask me what any of this means.
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written by chris, February 23, 2010
written by chris, February 23, 2010
Thanks, Matt, I think that cleared it up for everyone.
Another thing the math shows is that Fran punishes reach quite a bit.
Could you just imagine someone saying their Fran watts? Now that would fit the "increased work across broad time and modal domains" mantra.
Another thing the math shows is that Fran punishes reach quite a bit.
Could you just imagine someone saying their Fran watts? Now that would fit the "increased work across broad time and modal domains" mantra.
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