Fran, What Does FF Mean in Crossfit?

As a CrossFit enthusiast, you have probably heard of Fran, one of the most popular benchmark workouts out there. Fran is a classic WOD (Workout of the Day) that many CrossFitters use to test their fitness levels and track their progress over time. But have you ever heard of “FF” in the context of CrossFit?

What is FF in CrossFit?

FF stands for “Fran For Time,” which means completing the Fran WOD as fast as possible. In CrossFit, “For Time” refers to a type of workout where the goal is to complete a specified set of exercises in as little time as possible. FF is a variation of the original Fran WOD, which consists of three rounds of 21-15-9 repetitions of thrusters and pull-ups, performed as quickly as possible.

What is Fran?

Fran is a benchmark WOD that was first introduced by CrossFit founder, Greg Glassman in 2004. The WOD consists of the following exercises performed for three rounds:

– 21 thrusters
– 21 pull-ups
– 15 thrusters
– 15 pull-ups
– 9 thrusters
– 9 pull-ups

The weight for thrusters is usually 95 pounds for men and 65 pounds for women. The pull-ups are done using a kipping technique, which involves swinging the body to generate momentum to help pull the body up towards the bar.

For beginner CrossFitters, Fran can be a challenging workout due to the high volume of reps and the intensity of the exercises involved. However, as you become more experienced and build up your strength and endurance, Fran can be a great way to track your progress and push yourself to new limits.

Why is Fran so popular in CrossFit?

Fran is one of the most popular benchmark WODs in CrossFit for several reasons. Firstly, it’s a great test of fitness and can help you gauge your progress over time. Additionally, Fran is a relatively simple WOD that doesn’t require a lot of equipment or space, making it easy to perform in most CrossFit gyms or even at home.

Finally, Fran is a very challenging WOD that requires a high level of fitness and mental toughness to complete successfully. As a result, hitting a new PR (personal record) on Fran is a significant achievement for many CrossFitters and can help boost their confidence and motivation to continue working towards their fitness goals.

How to Perform FF in CrossFit?

Performing FF is relatively straightforward, as it simply involves completing the Fran WOD as quickly as possible. To do FF, you will need access to a barbell and pull-up bar, as well as the necessary weights for thrusters. Here’s a step-by-step guide on how to perform FF:

1. Warm up: Begin with a few minutes of light cardio, such as jogging or jumping jacks, to get your heart rate up and your blood flowing.

2. Stretch: Spend a few minutes stretching your muscles, paying particular attention to your shoulders, back, legs, and hips.

3. Set up your equipment: Load your barbell with the appropriate weights for thrusters and set up your pull-up bar.

4. Begin the workout: Start the clock and begin the first round of 21 thrusters, followed by 21 pull-ups. Complete all reps before moving on to the next round.

5. Continue with the workout: After completing the first round, move on to the second round of 15 thrusters and 15 pull-ups, followed by the final round of 9 thrusters and 9 pull-ups.

6. Finish the workout: Stop the clock once you complete all rounds and reps of the workout. Your time is your score for FF.

How to Train for Fran and FF?

If you’re looking to improve your performance on Fran or FF, there are several ways to train for this challenging WOD. Firstly, you should focus on building up your strength and endurance through weightlifting and cardio workouts.

In particular, exercises like squats, deadlifts, and overhead presses can help improve your thruster technique and build your overall strength. Additionally, endurance training like running, rowing, or cycling can help improve your cardio fitness and prepare you for the high-intensity nature of Fran and FF.

Another key aspect of training for Fran and FF is developing your mental toughness. These WODs can be very challenging both physically and mentally, so it’s important to practice mental strategies like positive self-talk and visualization to help you push through the pain and fatigue.

The Bottom Line

FF stands for “Fran For Time” and refers to completing the classic Fran WOD as quickly as possible. Fran is a challenging benchmark WOD that is popular in CrossFit due to its simplicity, high intensity, and ability to track progress over time. If you’re looking to improve your fitness and push yourself to new limits, FF can be a great way to challenge yourself and track your progress over time. With the right training and mental strategy, you can make significant improvements in your Fran and FF times and become a stronger, fitter, and more confident athlete.