If you do crossfit you will know who Fran is. If you don’t, let me introduce you to her.
Fran is one of the most popular crossfit workouts and is a benchmark that can be measured over time. Popular because Fran is challenging. As with any crossfit workouts, Fran can be scaled to suit your level. For an Rx (advanced) crossfitter, Fran consists of:
Three rounds, 21-15-9 reps of 95-pound (male)/ 63-pound (female) barbell thrusters and pull-ups, all done for time.
Being able to do unassisted kipping chin ups for a couple of months now, I decided I was ready to give Fran Rx a go. Especially after I missed the group work out on Thursday at the box. Though it was definitely an exciting feeling to take on Fran at the Rx level, I had no idea how long it would take. Secretly I was vying to be able to tackle her in 10 mins, and less than 10 mins I did!
My weaknesses were the chinups: work is needed on the kipping so energy is not wasted trying to get momentum after 2-3 reps. And I struggled with the cardio big time (soooo many breaks haha – could have shaved off another minute or 2!).
I cannot wait to do Fran again, I think she’s a great work out to build your strength and work on those chin ups. Let me know if you have done Fran Rx before and what time you got 🙂
Here’s me at Fran Rx in 9:53.
The barbell is my best friend at the gym and it should become yours too if you are looking at challenging your body, losing fat, improving your strength and achieving a more defined physique.
When you start, use a weightless barbell, and as you progress, weight plates can be incrementally loaded to whatever weight you need and feel comfortable with.
Used in weight training, weight lifting and power lifting, the barbell carries the following features:
- Easy to use
- Versatile – you can be imaginative with one – there are hundreds of exercise you can do with one
- Cheap to buy and easy storage
- Efficient – can work all body parts
- Easiest form of progression by adding weight plates
I would definitely advise that you invest in one if you are planning to get some equipment at home. Make sure to get a good quality one with good grips. You can purchase them from ExFx Fitness (exfx.com.au) and receive 10% discount when you mention my name (Jess @ Whatchulove).
Or do the work out at the gym – do not be intimidated to venture in the weights area.
Below are 3 easy exercises to help you become familiar with the barbell, and guaranteed to get your heart rate pumping and those muscles working.
Instructions: Do 10 reps of each exercise for 5 rounds, with one minute rest between each rounds. Watch the video at the end before you start to ensure you have the right technique.
Warm Up: I recommend air squats and arm circles for 5 minutes before you start.
Starting position: Always engage your core when picking up the bar and when you have finished with the exercise. Or go into a full squat position like I always do. If your core is not engaged, you might easily hurt your back, especially when you go heavier with the weights. Very often and unfortunately, people get injured not during the work out itself but after.
Main Muscle Worked: Middle Back, Biceps, Lats, Shoulders
Main Muscles worked: Upper Back and Triceps
Main Muscles Worked: Front and back thighs, Hamstrings, Quads and Glutes