Just two months after his ninth CrossFit Games, Noah Ohlsen posted a video on his YouTube channel performing the CrossFit benchmark workout “Fran” in one minute and forty-nine seconds. According to the Morning Chalk Up, Ohlsen’s Fran time qualifies as an unofficial world record on video. The workout was performed on a whim. Ohlsen mentioned in the comments that he wasn’t trying to set a world record — and wasn’t even feeling in top shape. Check out the workout in the video below:
Back in the early days of CrossFit, when competitors still posted their scores on CrossFit’s main site, a sub-three-minute Fran was an elite category. Over the last decade and a half, that threshold has been shattered, as the new standard is finishing in under two minutes. This is an awe-inspiring representation of the potential of the human body.
Breaking Down Fran
It’s not as common to see a Games athlete do the original iteration of Fran. It’s now more typical to see a “scaled up” variation, showcasing the incredible levels of fitness amongst the world’s elite. Ohlsen’s accomplishment came during his filming for the team workout videos for the TYR Wodapalooza Online Qualifier at Downtown Strength and Conditioning in Miami, FL.
Fran is one of the most popular benchmark workouts in CrossFit. If you’re unfamiliar, here’s a quick breakdown:
21-15-9 reps for time of:
This workout is performed by doing 21 thrusters and 21 pull-ups, followed by 15 reps of each move, followed by nine of each move. As prescribed, women are to use a 65-pound barbell, while men are to use 95 pounds. (CrossFit allows trans athletes to compete with athletes of their own gender. However, there are currently no weight standards for nonbinary athletes.) The pull-ups can be done strict, kipping, or with the butterfly technique seen in Ohlsen’s video.
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Use a barbell weight that allows for each set of thrusters to be performed with no more than two breaks each round. Modify the pull-ups so that each round has no more than two breaks as well. Some great scaling options are band-assisted pull-ups, jumping pull-ups, or ring rows.
A Decade of Greatness
Ohlsen has competed at every CrossFit Games since 2014. He has finished in the top 10 in seven out of his nine appearances. This consistency — paired with the supportive energy for the CrossFit community — earned him the Spirit of the Games award at the 2022 NOBULL CrossFit Games.
Should Ohlsen continue his decade-long Games streak, the 2023 NOBULL CrossFit Games will be Ohlen’s 10th consecutive Games appearance. Shortly before he published footage of his Fran performance, he announced that 2023 may also be his final season competing as an Individual and that his competitive career would continue in 2024 in the Teams division.
Featured Image: @nohlsen on Instagram