From Frustration to Fran: Why We Still Believe in CrossFit

These aren’t thrusters, but Sam and Andrew, under the watchful eye of Coach Jo, are exhibiting a high degree of work capacity by moving a large load a long distance quickly.

Earlier this year I shared some strong thoughts about the CrossFit Games Semifinal policy changes—and I stand by them. If you missed it, you can check it out here. For those who don't care to see me trolling on Instagram, there were some changes that put a real burden on affiliates and their coaches with regard to how we judge semifinals-level athletes who are vying for a chance to go the The CrossFit Games, especially those of us who care deeply about supporting athletes in their journey.

My frustration is rooted in my belief that making it harder for people to participate, especially teens, old people like me, and basically anyone without the backing of professional performance coaches, runs counter to what has always made CrossFit special—accessibility, community, and the power of showing up.

But here’s the important part: my frustration isn’t because I’ve stopped believing in CrossFit—it’s because I still do. Deeply.

Why We Still Believe in the CrossFit Methodology

Today, our community is tackling the infamous benchmark workout "Fran." It’s fast, brutal, and elegant. And ,it’s one of the clearest examples of how CrossFit—at its core—is still the best methodology for measuring and improving human performance.

CrossFit’s definition of fitness boils down to a measurable equation: force × distance ÷ time = power. That’s not just exercise—that’s physics. And it allows us to track progress objectively. It's important to note that basically any other fitness modality can also be tracked this way, too. And, in many weight rooms and training facilities across the world, measurement is used to help athletes make progress. CrossFit doesn't own this, but they were the first to define it in objective terms and they were the first to assert that capacity across a range (Work Capacity Across Broad Time and Modal Domains) was more advantageous in the context of fitness that being world class in one domain and effectively useless in another. Think of an elite distance runner like I used to be in my collegiate days who weighs 145 lbs can run a mile in under 5:00 minutes without any effort, but can't do a single leg squat or back squat below parallel. Now, I could still get pretty close to that 5:00 minute mile if I really wanted to, but I can also do many things that I couldn't have imagined doing before.Let’s take a hypothetical, but real-world-like example:

In October, Matt weighed 215 lbs. He did Fran with 65 lbs and banded pull-ups (30 lbs of assistance) in 9:00.

((65lbs × 45reps × 3feet) + ((215lbs - 30lbs of assistance) × 45reps × 1foot)) ÷ 9minutes = ~1,900 ft-lbs/min

Now, Matt weighs 200 lbs and completed Rx Fran (95 lbs + regular pull-ups) in 10:00.

((95 × 45 × 3) + (200 × 45 × 1)) ÷ 10 = ~2,169 ft-lbs/min

Even though he was slower, his work capacity improved. His fitness improved. That’s what we care about.

That’s why Fran matters. That’s why we test and retest. That’s why we track. Because it gives us tangible feedback on our growth—whether we’re chasing a podium, chasing longevity, or simply chasing the better version of ourselves. It’s simple, powerful, and it still works.

The Whiteboard Still Matters

This is why we write scores down. This is why we track reps, weights, times, and even our mental notes. Because real progress is about more than how fast you finish. It’s about measuring how far you’ve come, and using that data to keep moving forward.

Community Spotlight: Onward Marcos!

You may have read this entire letter and thought, “so why does this matter?” Well, it’s because our very own Marcos Tiderman finished 71st in the world among 16-17 year old males! And, I managed to finish 174th among 34-39 year old males. That means we both get the privilege of another round of workouts that we’ll complete between April 3rd and April 6th. That weekend we will require a team of judges and support crew to help us take on 5+ more workouts designed to test us against the best in the world.

I’m still weighing whether I’ll take the next step, but a group of coaches and some friends and I are full speed ahead planning to support Marcos. I’ve believed, since the first time I saw him back squat, that Marcos had the raw ingredients to be an elite competitor, but before the Open I told Mark (Marcos’ dad) that there was no way Marcos was going to make it past the Open this year. I didn’t think he was ready, yet. Marcos surprised the heck out of me and proved me wrong, and over the past few weeks I’ve seen him putting in an incredible amount of work to prepare for the next level. He is doing multiple workouts per day, putting extra focus on mobility and skill work to shore up his known weaknesses, dedicating careful attention to recovery, and actively seeking additional coaching and support. I couldn’t be more excited for Marcos.

From the Ground Up, Not the Top Down

The Magic of CrossFit has never been about flashy stages or elite entourages. It’s about what happens in affiliates like ours at 5:30 in the morning, or on a lunchbreak, or right after work (or all three of those times in Marcos’ case.) It's about workouts like Fran and the fun banter between classmates once you’re done gasping for air. It’s about people like hypothetical (and the very real) Matt, and all of you, who are just showing up.

So yes, I’ll continue to challenge decisions that I believe make the sport less accessible or more about margins than mission. But I’ll also continue to celebrate the core of what we do. Because CrossFit still works and it works better than anything else as far as I can tell.