Heather Keenan Fran Clarification

June 29, 2009 6:00 PM

Posted in Competitors »
37 Comments » on this entry

LaurenHeatherJocelyn.jpgYesterday, we published the rankings for Fran. There was a typo in Heather Keenan's (pictured center, between Lauren Plumey, left, and Jocelyn Secondi) Fran time. It was listed as 3:15, but her best Fran was actually 3:25.

Ben Bergeron wrote this morning, "Heather and I got back from the Cape this weekend and checked the games site to find the Fran Rankings. We noticed that her time was posted incorrectly. She was all messed up about it...didn't sleep all night, felt like people would think she was cheating the system and what not. Long story short, she re-did Fran this morning to make amends, and did a 2:57!"

And, as good CrossFitters do, they captured it on video ... [wmv] [mov]

37 comments on this entry.

1. Kim Malz wrote...

June 29, 2009 6:53 PM

Way to drive it Heather- nicely done!

2. gaucoin wrote...

June 29, 2009 8:16 PM

Finally a Fran video that got me fired up! Very nice!

3. lauren Plumey wrote...

June 29, 2009 8:48 PM

HEATHER- not only am I consistently stunned by your athletic performance, but by your integrity in CrossFit WODs. Most would be pleased with the typo, and say, "I'll get that time some other day," but you lost sleep over it and BROUGHT IT at the gym in the a.m. !!!! You're sick and I can't wait to compete with you in Albany. Get it! Get it!

4. Mike B. wrote...

June 29, 2009 9:13 PM

What are they feeding the girls in the NORTHEAST??!!! I love the girls in this picture...every one of them...too bad they could all beat my ass in any CrossFit WOD!

5. Becca wrote...

June 29, 2009 10:07 PM

Great performance, but why not chest to bar? Games standard......

6. Renee Lee wrote...

June 29, 2009 10:19 PM

1) Heather, GREAT JOB! sub 3' fran is nuts! So awesome :)

2) Becca, Fran isn't chest to bar, and that's the benchmark Heather did. Had she been doing the Games '08 Thruster/Pullup wod, they certainly would have been CTB.

7. ronnieb wrote...

June 29, 2009 10:43 PM

there is a saying in combat sports that says
"you compete like you train", Becca knows what I'm talking about.

8. Becca wrote...

June 29, 2009 10:50 PM

Heather, I'm not discrediting your performance in any way. You kicked ass!

Renee, point taken. However, once Coach announced the 2008 Games' standard for pull-ups was chest-to-bar I applied that standard to every workout with pull-ups.

Again, Heather, outstanding performance and best of luck in the Games!

9. ronnieb wrote...

June 29, 2009 11:03 PM

like becca has said, that is some strong work. But since the standard at the 2008 games wa set at C2B pull ups, there is no reason to do anything less than that. push your rom on every workout it will only benefit you in the long run.

10. jake wrote...

June 29, 2009 11:15 PM

im sure heather does plenty of ctb pullups outside of fran. there is nothing wrong with her doing regular pullups in a wod b/c she is bringing it with the intensity. sometimes you may have to sacrifice a bit of the ROM to crank the intensity up. you get better with a mix of both.

athletes can't win on this site. people tore rhabo apart for his ROM on fran when he had a few questionable reps. now you have an athlete do a wod as rx'ed with good ROM and people criticize her for not going CTB.

June 29, 2009 11:30 PM

Solid Fran form Heather! The ROM was spot on. The best part is you have some much room for a faster time, amazing! @ronnieb & @becca... Point taken. If I'm not mistaken she performed the Fran for the competitor rankings. She did Fran and rx'd is not c2b. The workout at the games wasn't Fran just like the 30 sc&j @ 155# wasnt grace. Its beneficial to train in different time durations as well as modalities right? So going faster with an easier movement is good sometimes but not always.

12. Charis wrote...

June 30, 2009 2:10 AM

Joe- good point. i think some are forgetting that this was for a Fran time not the games thrusters pull up wod( note they didn't call it fran?). Becca and Ronnieb- I understand what you are saying but it seems like a sub 3 fran isnt the time and place for that critique.

13. jason leydon wrote...

June 30, 2009 4:46 AM


You are an unbelievable mother, trainer, athlete and friend!!! I can't believe the progress you have made over this past year. Keep it up!!

14. Keith wrote...

June 30, 2009 4:58 AM

That's why you are a champion! Doing the stuff required when no one is looking......

15. Sarah Dunsmore wrote...

June 30, 2009 5:28 AM

This story is one example of why I am proud to be a part of the CrossFit community. Heather is an amazing athlete, and she doesn't sacrifice honesty or integrity for numbers.

Heather, thanks for having the integrity to stress over that typo. And thanks for inspiring everyone with such a great video. Congrats on that PR. Can't wait to meet you in Aromas!

16. Derek CFNE wrote...

June 30, 2009 5:37 AM


Nice work. Being there yesterday to watch you go sub 3 was amazing. Cant wait to see you kick *ss in Aromas.

I think what the others were trying to say is -- "Nice work, Heather."

Wasnt it??


17. Stacey Kroon wrote...

June 30, 2009 5:42 AM

Heather you are an animal! Nice Fran time!!! Very impressive! Cali should be fun!!!

18. Lindsey Smith wrote...

June 30, 2009 5:44 AM

That was awesome! Loved it. Great job!!

Makes me want to go shave 30 seconds off my fran... and learn to execute the butterfly kip. Well done.

June 30, 2009 5:59 AM

I couldn't agree with Jeremy more. She competed for the competitor rankings. All of those stats are NOT CTB. If she did it chest to bar it couldn't be classified with the other 70+ rankings. I have done plenty of WODs CTB with Heather...don't worry, on game day, she CAN DO chest to bar just fine...

June 30, 2009 8:55 AM

Some of the stats are C2B - check the competitors profiles and you will see some specify C2B on every pull-up WOD.

21. BK wrote...

June 30, 2009 9:15 AM

I got goosebumps watching that...bloody solid !
Who gives a flying f... if it isn't CTB?
Heather just blazed through an insane 90 reps with power and speed. The attack at the start of 15 Thrusters was particularly impressive. I have seen this woman compete in many events and her calmness under pressure is one of her best attributes. Top 20!

22. Reno_Ty wrote...

June 30, 2009 9:23 AM

Heather Keenan = LEGIT!

Watching this video at work with my headphones on, I had to restrain myself from yelling "C'mon Heather! Go!!!" at my monitor! You're awesome! Can't wait to watch you kill it at the games!

23. John Dunlap wrote...

June 30, 2009 9:32 AM


Awesome....just awesome. Ignore the haters. If you had done Chest to Bar people would be bitching that you didn't do bellybutton to bar!!

Good luck in Aromas. We're all proud to say we train with you!


24. Elaine wrote...

June 30, 2009 9:53 AM

Becca - there is more important things to worry about.........."Way to go Heather".....Johnny D. said it all!!!!! Turn your back to all the jealousy. She's pissed because she porobably doesn't have a sub "3", and if you do fantastic, but I bet it isn't C2B Fran. Who gives a dam what the standards are, we are all athletes in the same community getting fitter and stronger every day. I am thankful for training with Heather, Ben and everyone at CFNE.

25. Katie wrote...

June 30, 2009 10:20 AM

Heather that was an amazing performance and you are a truly incredible athlete!!

I don't think that by Becca asking about chest to bar pull-ups there is anything discrediting or criticizing Heather's outstanding (and legitimate) Fran time. And I have no doubt that Heather can and will hit whatever standards the Games throw at her this year.

Still, if we are a community getting fitter and stronger every day, what is wrong with asking the question that pushes us all to another level. It doesn't have to take anything away from what was accomplished by Heather or any other athlete doing chin over bar pull-ups.

26. Susan CFNE wrote...

June 30, 2009 10:44 AM

Heather, not only did I have goosebumps watching that video I was literally clapping at the end. You totally killed it and as always I am so proud to have you as a coach. Unbelievable job!!!

27. The Viking wrote...

June 30, 2009 11:44 AM

I know Becca had absolutely no intention of discrediting Heather's performance. Incredible Fran time, no doubt.

It is a legitimate question though. If people think it doesn't make a difference (c2b), then why not just do it and post the times?

These rankings are intended as a gauge for the games but the games have new, higher standards than when many of the original WODs were designed.

28. Gillian Mounsey wrote...

June 30, 2009 11:45 AM

Heather, that was a phenomenal Fran. Beautifully done and you honored the movement with integrity. Looking forward to meeting you in Aromas.

29. Shane S wrote...

June 30, 2009 11:53 AM

That was a legit sub-3 Fran. Nice job.

30. Tracy wrote...

June 30, 2009 12:10 PM

Mind boggling how steady Hetaher was on that Fran. I'd say about 99% of us ladies out in CF land would die to have that Fran form and time - well done!!

31. Dominic replied to comment from Becca...

June 30, 2009 1:18 PM

32. Reno_Ty wrote...

June 30, 2009 2:27 PM

Poor Becca's taken quite a beating. I think her initial question was legitimate though. The reason she didn't go CTB was simply so that her time could be an apples to apples comparison of "Fran" times. Just like asking why someone didn't do squat cleans when doing "Grace". It's about bench-marking your abilities.

And what a benchmark!!! For most of us, going sub-3 is the holy grail of "Fran".

33. Bonnie replied to comment from Dominic...

July 1, 2009 7:26 AM

Wow. Becca asks a simple question, all the while commenting on what a great job Heather did on her fran.....and it resorts to name calling.
I agree with Katie....by Becca asking the question by no means discredits or criticizes Heathers performance...which was amazing.
Good luck to all the athletes in Aromas...I know EVERYONE is going to bring it!

34. Jon Gilson wrote...

July 1, 2009 8:20 AM

Ladies and Gentlemen,

Chest-to-bar pullups are not the CrossFit HQ prescribed standard. They were the standard for one workout, meant to push the boundaries back within a competition format.

They have not been adopted as the de facto pullup, nor have they been inserted into every Named WOD as the new standard.

To the competitors burning in that "hard pull" motor pattern, it might be very difficult to revert to a simple chin-only standard should it come up.

As with everything else CrossFit, practice both.



35. The Viking wrote...

July 1, 2009 8:50 AM

This was posted under the "Cindy" rankings by Chris-

"The requirements for the CrossFit pull-up are simple yet tough to execute. The pull-up begins from a hang at full arm and shoulder extension and ends, regardless of grip, with the chest pressed tightly to the bar" ("Pull-ups," CFJ April 2003).

All of this discussion / debate is great! It pushes the CF community to the next level.

36. Kelly Jo wrote...

July 1, 2009 12:09 PM

That was an AWESOME performance! Nice work- all three gals in that picture are absolutely gorgeous too- way to represent CrossFit women!

37. Holly Waters wrote...

July 12, 2009 6:27 PM

Heather you really are an inspiration!