This week we're taking a week off of our strength cycle and we're going to add basic programming and design schemes that make up some of the classic CrossFit benchmark WODs. Let's take Fran as the first one. Everyone loves talking about what Fran time you have. And there is nothing wrong with that. Very rarely do you have such a potent match up of a body weight movement and one of the most dreaded weight exercises coupled together.
Warm-Up- Active with emphasis on ROM for hips and shldrs
*If you can't do Pull ups- Athletes perform Jumping Pull ups (21,15,9) and 10 reps of Ring Rows every round.
If you want to see a video of it being performed here you go: Click here
Breakdown:
I might add to this breakdown throughout the week but here are a few components of it-
This WOD is all about how efficient you are with thrusters. Period. Yes, if your kip is going great you might be beat down, but the battle is won or lost by how well you do at thrusters.
Breakdown of Movement:
What is a Thruster? (From starting position) Squat Clean---> Front Squat---->Push Press = Thruster!
All in one fluid motion.
How is this proven? When athletes fatigue at thrusters they put the bar down and usually rest anywhere from 10-15 seconds at a time. That is because the sheer time of squat cleaning the weight and getting back into the motion. Once fatigued most athletes (including myself) start to drop the elbows which will make the weight feel heavier during the front squat portion, or trunk flexion occurs which means your trunk and midsection is no longer erect. What happens when your core and mid-line are not properly aligned? Your breathing quickens due to the diaphragm being compressed and you're not getting enough blood flow to the extremities, which makes it extremely difficult to move effectively under stress.
How to develop a better Fran:
There is no secret to this. Hard work of areas where you are weak in. Easy said than done. I knew one athlete that would strive to perform Fran twice a week to pump up his time! That's way too many times for the majority of athletes out there. Why? Two fold: Your central nervous system will be too taxed by this, and you're not getting enough time to develop better muscle memory for the task at that frequency and build strength.
Pull-Ups:
First area to address. If you cannot perform a pull up, we have to develop that skill. Although I love me some kipping pull ups, that foundation should always be a strict pull up to build overall strength to the lats dorsi. If the athlete needs to start with jumping pull ups and ring-rows, that's fine.
Thrusters:
After performing Fran, ask what coaches and peers notice about your form throughout the WOD. How does your depth look with the squat? How's your rack position? How many times did you have to put down the bar? How was your back aligned? Did you perform it RX'd?
Check List:
Squat
Rack Position
Ascending Portion of the lift
Weight in the heels, not the toes
Lock out over head
Tucking the head with the barbell descending
Core Stability during descent
Based on the answers to these questions, we build a blueprint to success to a better Fran time. We'll be programming your strength days accordingly. We cannot stress this enough- Developing strength takes time and determination. But with the increase of strength, all other activities become easier as a by product.
Now this is geared for ones focused on improving your overall strength and conditioning for CrossFit. If you are an athlete in class that's taking these workouts and wanting to translating the skill and agility to another arena, please let us know; we'll program your goals accordingly.
