The 2019 Fran Fest will be held on Saturday, November 9th!
Christmas may seem like quite a ways down the road but in reality, non-profit organizations like the Fairmont's Union Mission are beginning their plans to provide a wonderful Christmas experience to the children and families that they serve. The Union Mission has a Christmas Dinner each year with the man himself, Santa Clause, making an appearance and providing toys to the kids. The Christmas Dinner cannot happen, however, without help from people like you. Our first FranFest will be a fundraiser for the Union Mission with a $100 cash entry fee per team OR $100 in Christmas presents provided by a team. All monies will be given to the Union Mission so they can purchase the items necessary for them to prepare for their Christmas Dinner and to provide the children who live there with their parents, Christmas gifts from Santa. This is open to members and non-members alike and we are hoping that members from other NCWV CrossFits will join us for this fundraiser.
What is FranFest? Teams of 2 register to takle the working Fran...with a twist.
What is the typical Fran? Fran is one of CrossFit's benchmark workouts, a 21-15-9 couplet of Thrusters and Pull-Ups. The RX male weight is 95# and the RX female weight is 65#.
What is the twist on Fran for the FranFest workout? Take a deep breath and see what all FranFest entails:
The fastest team – first to finish the third round – is winner of CrossFit Intense's FranFest 2019!
What is my prize if I win FranFest 2019? Bragging rights and comfort in knowing that you are assiting in The Union Mission's ministry to provide meals for the upcoming Christmas season.
Frandicaps
You’re more than welcome to do a ‘scaled’ version of Fran. While only teams using the Rx weight and movements will be allowed to compete in the final, you can still be a part of this awesome event!
Instead of Scaled categories, competitors will face a time handicap for using less than Rx’d weight for Fran or doing modified Pullups.
Pullup Handicapping: Chin must clear bar or rep will not count.
Use of Prone Pullups (rings or bar, chin to wrists) : 1:00 Time Penalty
Thruster Handicapping: Athlete squat below parallel on each rep and come to full lockout for a rep to count. Rx weight: 95lbs men, 65lbs women.
NOTE: There will be no medicine balls allowed to check for depth.
Use of lighter weights (75lbs men, 55lbs women): 1:00 Time Penalty
Use of much lighter weights (55lbs men, 35lbs women): 2:00 Time Penalty
Wanna compete with your kid? Absolutely! They can choose either a 12lbs bar, a 25lbs bar, or PVC, and even do Jumping Pullups! For safety’s sake, teams with kids will run in the same heat so that some of the more hardcore teams whose heats will be more chaotic.
Example:
Josh and Jill are partners. Josh can do full pullups but cannot use Rx weight, so he uses 75lbs instead. Jill can do the Rx weight for women, but relies on prone pullups.
Team Time: Josh 6:55 “Fran” + 1:00 Thruster Handicap = 7:55
Jill 4:52 “Fran” + 1:00 Pullup Handical = 5:52
TEAM TOTAL : 13:45 for the first round.
Second Round: Combined Alternating Time: 12:20 + 1:00 Thruster Handicap + 1:00 Pullup handicap = 14:20 for the second round.
Teams may elect to change strategy between rounds OR during rounds (i.e. may switch to prone pullups mid-round, but still takes the 1:00 handicap).
What is FranFest? Teams of 2 register to takle the working Fran...with a twist.
What is the typical Fran? Fran is one of CrossFit's benchmark workouts, a 21-15-9 couplet of Thrusters and Pull-Ups. The RX male weight is 95# and the RX female weight is 65#.
What is the twist on Fran for the FranFest workout? Take a deep breath and see what all FranFest entails:
- First round – Partner A does ‘Fran;’ when they drop from the last pullup, their partner does ‘Fran.’ Their score is the total time from the first thruster rep of Partner A to the last pullup of Partner B.
- The fastest 8 teams from the First Round will be asked to participate in the Second Round.
- Second Round – Reverse ‘Fran’ – Alternating - One partner will perform 9 Thrusters and 9 Pullups. When they finish their final pullup, their teammate will do 9 Thrusters and Pullups. The first partner then performs 15 Thrusters and 15 pullups; the second partner follows with the same, and this is repeated for 21 reps of each by both partners in the same manner.
- The fastest 4 teams from the Second Round will be invited to participate in the Third Round.
- Third Round – Strengths (aka Best Ball Fran) – Rx Only - One partner will do all of the ‘Thruster’ portions, and the other will do all of the Pullups for one round of “Fran.” The “One Bar In Hand” rule applies: if one partner is doing Thrusters, the other may not grab the Pullup bar until the barbell has hit the floor after the final repetition (it doesn’t need to be at complete rest.). Likewise, the Thruster bar may not be re-gripped until the partner doing Pullups has dropped to the ground after their last repetition. In other words, only one partner may have their hands on either bar at any time.
The fastest team – first to finish the third round – is winner of CrossFit Intense's FranFest 2019!
What is my prize if I win FranFest 2019? Bragging rights and comfort in knowing that you are assiting in The Union Mission's ministry to provide meals for the upcoming Christmas season.
Frandicaps
You’re more than welcome to do a ‘scaled’ version of Fran. While only teams using the Rx weight and movements will be allowed to compete in the final, you can still be a part of this awesome event!
Instead of Scaled categories, competitors will face a time handicap for using less than Rx’d weight for Fran or doing modified Pullups.
Pullup Handicapping: Chin must clear bar or rep will not count.
Use of Prone Pullups (rings or bar, chin to wrists) : 1:00 Time Penalty
Thruster Handicapping: Athlete squat below parallel on each rep and come to full lockout for a rep to count. Rx weight: 95lbs men, 65lbs women.
NOTE: There will be no medicine balls allowed to check for depth.
Use of lighter weights (75lbs men, 55lbs women): 1:00 Time Penalty
Use of much lighter weights (55lbs men, 35lbs women): 2:00 Time Penalty
Wanna compete with your kid? Absolutely! They can choose either a 12lbs bar, a 25lbs bar, or PVC, and even do Jumping Pullups! For safety’s sake, teams with kids will run in the same heat so that some of the more hardcore teams whose heats will be more chaotic.
Example:
Josh and Jill are partners. Josh can do full pullups but cannot use Rx weight, so he uses 75lbs instead. Jill can do the Rx weight for women, but relies on prone pullups.
Team Time: Josh 6:55 “Fran” + 1:00 Thruster Handicap = 7:55
Jill 4:52 “Fran” + 1:00 Pullup Handical = 5:52
TEAM TOTAL : 13:45 for the first round.
Second Round: Combined Alternating Time: 12:20 + 1:00 Thruster Handicap + 1:00 Pullup handicap = 14:20 for the second round.
Teams may elect to change strategy between rounds OR during rounds (i.e. may switch to prone pullups mid-round, but still takes the 1:00 handicap).