2:48 "FRAN" Video by Hundo (Mike)

Shilly's Fran Modified

Yesterday, Monday the 2nd, I (Shilly) went to workout with Tommy, a 14 year-old athlete that is under my tutelage. I had told Tommy that in February we were going to begin doing Crossfit style workouts. I decided that we would do the Fran. Tommy's older brother Sam decided to join in the workout too. As we began to prep for the session it became obvious that we were going to need to make some modifications to the workout. Instead of doing 95 pound thrusters, Sam and Tommy would do 65 pound thrusters, and we were unable to do pull-ups because we had no pull-up bar.
To modify the pull-up portion of the workout we substituted the pull-ups for laying pull-up rows (we placed a bar on the squat rack, laid on the ground and pull our chest up to the bar). Assuming that laying pull-up rows would be significantly easier than actual pull-ups we doubled up on the laying pull-up rows (42-30-18 instead of 21-15-9). The rows proved to be much more difficult than assumed (don't assume because you WILL make an ass out of you and me!!!), therefore it may have been more efficient to increase the rows by 1.5 times (instead of two times).
As Sam got near the end his pull-up rows became very difficult to finish, so I spotted him by putting my hands under his shoulder blades ad helped him up to the bar. The workout was extremely difficult and my time increased instead of decreased, but it was a great opportunity to train two people and get them excited about the power/intensity of Crossfit.

The picture below is of Sam doing thrusters.