I have made it a gym tradition over the years that on every Valentine’s Day, we do the benchmark workout “Fran”
This tradition will remain for my members, but for myself I have dubbed this month “Fran-uary”.
The female benchmark workout “Fran” is one of the more notable CrossFit benchmarks, and is also one of the most feared. In the world of CrossFit, asking someone “What’s your fran time?” is like the globo gym equivalent of asking a bro, “How much can you bench?”…It is a staple of CrossFit, and every CrossFit member will encounter “Fran” at least once.
The workout is timed workout (performed as fast as possible) that consists of:
21 Thrusters at 95lbs
21 Pull Ups
15 Thrusters at 95lbs
15 Pull Ups
9 Thrusters at 95lbs
9 Pull Ups
A thruster is performed with a barbell, and involves a full depth front squat that leads immediately into an overhead press. The movement must be conducted in one fluid motion.
The pull ups are generally performed with a kip (for speed) and the requirement is full extension of the elbow in the bottom, and chin breaking the plane of the pull up bar at the top.
There are 45 reps of each movement, and 90 reps total.
Some of the fastest “Fran” times in the world are 2 minutes or faster, and I will be doing different variations of Fran every Tuesday this month to pledge for donations for a specific cause.
The funds raised will go to my sister’s employer, Childsafe, which is a non-profit organization.
ChildSafe is Northern Colorado’s only comprehensive outpatient treatment program for child and adult victims of childhood abuse, particularly child sexual abuse, and their non-offending family members.
As a non-profit organization they don’t discriminate, and never turn away families because they lack financial resources.
Their services are partially funded through medical insurance, self-pay, and Victim Compensation. Grants, special events and individual donations help fund our sliding scale.
They increasingly rely on outside sources of funding as the number of individuals needing their help continues to grow. So far, the community hasn’t let them down in supporting their mission, and this is another opportunity to do so!
For the donations I thought it would be cool for people to donate in increments that relate to the workout:
$21, $15, or $9. If someone wants to go big and donate $45 or $90 for the rep count, that would be awesome as well!
More information and updates will follow, but since tonight is the first Tuesday of Feb, I did “Fran” straight up, and got myself a new PR!
Check Out The GoFundme page to donate!