Shrugged Collective

How To Dominate FRAN: Complete Breakdown and Programming Analysis of CrossFit WOD Fran – EPISODE 79

Click here to listen to Barbell Shrugged EP 79 audio version on iTunes!

Max’s Background (2:27) Designing Individualized Programming (5:28) Coaching Levels & Goals (8:20) Ready for Remote Coaching (10:30) Starting up Remote Coaching (13:47) Why Test On Fran? (17:48) Transition Times (21:58) Pull-Ups, Thrusters & Energy Systems (26:56) Technique Development Locally (31:11) Con’t Pull-Ups, Thrusters & Energy Systems (32:38) Horizontal Pull (35:08) Accessing The Workouts, Limitations (36:14) Progenex Commercial (40:08) Technique WOD: FRAN! (40:38) Promotions (52:42) Thrusters: Mobility, Speed (53:45) Energy Systems (59:22) Reassess & Restructure (1:03:40) Common Patterns For Women (1:08:23) Common Patterns For Men (1:11:13) Does Endurance Or Strength Adapt Faster? (1:13:45) Coaches Help Make Reasonable Goals (1:16:50) Favorite Resources for New Crossfit Coaches (1:20:16) Doubt vs. Belief, Coach Says So (1:22:58) Con’t Favorite Resources (1:27:45)


Chris Moore is a writer, recovering meathead, fledgling raconteur and rabid imbiber. He's also cohost and resident potty mouth on Barbell Shrugged, a weekly podcast devoted to Crossfit, strength, fitness and all things brash. His experience is drawn from over twenty-years spent training for and competing in American Football, Powerlifting, a bit of strongman and a dash of mixed martial arts. Also, it's possible that he's had one too many cups of coffee. A caffeine fever is a hell of a thing, you know?

Follow us

Don't be shy, get in touch. We love meeting interesting people and making new friends.