So, did you look up those top "Fran" times on YouTube yet? If it makes you feel any better, I know some of them are faked. But, the verified best times are somewhere in the 2-3 minute range. Today you were challenged to find an appropriate scaling that would allow you to get all 90 reps done in under 3 minutes. I wanted you to discover what that level of intensity--just over 30 reps per minute--feels like.
Of course, everyone overestimated their own abilities on the first attempt. The strength and stamina required to do 45 heavy thrusters and 45 unassisted pull-ups is simply beyond most people. Add to that the metabolic requirement--generating the energy to do at least one rep every two seconds--and you knock out another large segment of the general population. Today, we found that most of our CrossFit RHC group were able to get a 2-3 minute Fran using PVC pipes or very lightly loaded thrusters along with something like a jumping pull-up or ring row. And that's okay. Don't worry, everyone worked hard, and with more hard work like this we're going to make you better.
- Coach Nic
Nic - Lead CrossFit RHC Instructor
Lindy - CrossFit RHC Instructor
CrossFit RHC is a small group personal training class that optimizes fitness by using varied functional movements performed at high intensity. Using a combination of barbell training, bodyweight gymnastics, and cardio, CrossFit prepares you for any physical contingency known and unknown.
Riverside Health Club
2225 Riverside Drive
Mount Vernon, WA 98273
Click here for Crossfit Schedule. Select "X Studio" under the "All Studios" drop down menu.
CrossFit RHC classes are available to Riverside Health Club members. These classes are sold as monthly packages.
Sign up at Customer Service or by calling 360-424-4200.
Monthly Billing Available
Our CrossFit instructors can conduct personal training in the X-Studio just like any of our other Personal Trainers, but they are qualified specifically to help out with CrossFit skills, such as:
-Improving weightlifting technique (Clean, Jerk, Snatch, Squat, Deadlift, Press)
-Developing gymnastic progressions (such as muscle-ups & handstand push-ups)
-Improving WOD scores & times
Prices are the same as Personal Training, starting at $65/hr, with lower hourly prices when purchased in larger packages or as monthly recurring services, conveniently auto-billed to their club account.
Courtesy of CrossFit Inc.