“Fran”
21-15-9
thruster (95/65)
pull-up 

What’s Your Bench?

Possibly the most well-known CrossFit workout both inside and outside the CrossFit community.  Fran needs no introduction.  In the gym/lifting community, to gauge a friend, colleague, or acquatence’s fitness level one asks “what’s your bench?”

In the CrossFit community we ask, “what’s your Fran time?”

The first time I did Fran, it took me 11:32 seconds, I used 55 pounds, and did dead hang pull-ups because I didn’t know how to kip.  Five years later my time has dropped to 3:36 seconds with a 65 pound barbell and mostly butterfly pull-ups.  I love returning to this workout each year because, to me, it represents an example of how plateau is not in my future and that continuous hard-earned improvement is.

So, what’s your Fran time?