SPARTAN PERFORMANCE CROSSFIT SUFFOLK
MORNING SESSIONS ONLY TODAY—-EVENING SESSIONS ARE CANCELED****
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
"The only workout that strikes fear into my soul is Fran," Petranek says. "The first time I did it, I just wasn't right for about three hours. It's just a six-minute workout, but it knocks me on my can for hours."—Andy Petranek, CrossFit LA, quoted in Muscle and Fitness article, Sweat Storm
Watch the below videos to observe variations. The first video features two of the original "firebreathers" of CrossFit, Greg Amundson and Annie Sakamoto. The second video features a 10 year old named EJ. Greg uses the kip to do pull-ups with a "chin-up" grip. Annie uses the kipping pull-up with a standard "pull-up" grip. EJ uses the "butterfly" kip for his pull-ups. If you watched the CrossFit Games you probably noticed that most if not all of the top competitors use the butterfly kipping pull-ups. To the best of our knowledge the butterfly kipping pull-up wasn't being done until circa 2008. Also, Greg wasn't going "head through the window" on his thrusters the way he does on later videos. Regardless of form, style, or age the three CrossFit athletes execute "Fran" brilliantly!
Annie vs. Greg, "Fran", December 2005 – video [wmv] [mov](Courtesy of CrossFit.com)
EJ (age 10) on today's WOD – video [wmv] [mov](Courtesy of CrossFit.com)
