October 23, 2008



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You might be looking at the man who can take "Fran" under the 2:00 mark. Meet Jason "Rhabdo" Kaplan of Guerrilla Fitness CrossFit Montclair.

Now watch his 2:08 Fran with amazing form: Video.

Can your affiliate produce this kind of athlete? Can you train people to have this kind of technique and intensity? Why or why not? Post thoughts to Comments.

(Photo courtesy of Keith W. at CrossFit Virtuosity.)

Posted by Lisbeth at October 23, 2008 12:05 AM

Amazing time Rhabdo. I agree with Lisbeth that you can break 2:00 on Fran.

Great video on the AgainFaster website too where you are doing the stuff with the sledgehammers.

Comment #1 - Posted by: Mike - CrossFit PEI at October 23, 2008 1:44 AM


Sick. Now don't get too full of yourself. There's work to do ;)



Comment #2 - Posted by: Jon Gilson at October 23, 2008 2:29 AM

That was insane!

Now get rid of the ball!

Comment #3 - Posted by: Anthony Bainbridge - CrossFit Fredericton at October 23, 2008 2:46 AM

And to think that Rhabdo came to Guerrilla Fitness a skeptical gym rat working the old chest/tri, back/bi combos. To know him is to love him and we all do here.

Comment #4 - Posted by: Gregg Arsenuk at October 23, 2008 3:01 AM

Strong work! Some of the best form I've seen on a Fran that fast!

Comment #5 - Posted by: Steve- CF Ocean City at October 23, 2008 3:31 AM

Rhabdo is a beast to work out with. He is inspiring and incredibly dedicated on levels most people cannot comprehend. I witnessed this performance and I can tell you that a sub 2 min Fran is not far off for him. LIGHT WEIGHT!

Comment #6 - Posted by: Wrob - GFCM at October 23, 2008 4:11 AM

Sick time Jason, can't wait for the sub 2 Fran. Hopefully you're training for the games. Post more videos of you doing crazy stuff!

Comment #7 - Posted by: James CF Addiction at October 23, 2008 4:20 AM

Hey Rhabdo, truly amazing effort!

I had the pleasure of meeting Rhabdo at the OLY cert at Montclair. He didn't introduce himself in a normal way though. Nick and I were messing around doing handstands, minding our own business, when this dude rolls out of no where and bangs out 10 forehead to floor HSPU'S...without using the wall!

Nice meeting Rhabdo, Gregg, and e'one at Guerilla. I wish all you guys continued success!

Comment #8 - Posted by: Mark @ OTG at October 23, 2008 4:27 AM


Comment #9 - Posted by: murph at October 23, 2008 4:27 AM

Jason is all inspiring. I had the priviledge of watching this video being made. It was amazing. Working out at Guerrilla Fitness is a real family event.Jason is always there to help you with form and encouraging you to do that last rep. The Guerrilla family is very proud of our Jason. He is an example to all.. He'll knock out that Fran in under two, not to worry..Jason you are the "MAN".

Comment #10 - Posted by: Creepy Russian (Ann) at October 23, 2008 5:03 AM

That made me want to do Fran and I hate Fran! Great form! Great video!

Comment #11 - Posted by: jen at October 23, 2008 5:21 AM

Rhabdo is amazing!! We all love him @ GFCM. He's very encouraging and I'm very lucky I can work out with him. You rock, Rhab!

Comment #12 - Posted by: Reiko at October 23, 2008 5:21 AM

I feel like I am awesome just because I know him. Rhabdo, you rule! Wow. I got goose bumps watching the video- next time i will drop everything to be there to see you get sub 2 min.

Comment #13 - Posted by: caitlin at October 23, 2008 5:23 AM

That's awesome. The best part is that he collapsed from sheer overload at the end, didn't walk off with more left in the tank.
One thing I've been noticing both with various videos of solid/freak status performers doing Fran as well as with athletes in our gym is what makes or breaks it is the cyclic rate and transition. Cyclic rate is harder to speed up in my opinion, but one factor that we can more easily manipulate, in theory, is transition time. I watched a video of Mike G from ATL, a freak in his own right, and he was walking steps to get from one bar to the next (he got a 2:18 I think). When we are talking about seconds that is obviously huge. I stopwatched Jason's transitions and got approximately (just eyeballing from contact with the bars):
2.41 T-P1(in seconds)
4.25 P-T1
3.22 T-P2
3.79 P-T2
3.09 T-P3
I am by no means 100% accurate but in an endeavor like this every second counts, think OPT's sub-7 Helen at 6:59. And I think that there are some seconds that are feasibly shaveable, at least on paper, in the transition time. This is just a theory I've been working with. Any one else have ideas?

Great job Jason, you've got my vote for sub-2 contender.
Keep turning it up to 11 brother.

Comment #14 - Posted by: whit. at October 23, 2008 5:31 AM

Awesome awesome awesome! You're amazing, Rhabdo! Great job!

Comment #15 - Posted by: Keith W. at October 23, 2008 6:02 AM

Jason, you are a beast!!!

I think you CAN train clients to have intensity and technique...but results like his are from intensity, technique, and natural ability. Most people will max out at well above a 2 minute Fran. that doesn't mean they aren't giving 100% or have bad form, just that their body and physical make-up can only take them so far.

Can I just say again...Damn you are a beast!!! I hope you break the 2 minute mark!

Comment #16 - Posted by: Pete at October 23, 2008 6:10 AM

Rhabdo, as always, inspiring, even when I am not in the gym to watch. I stand in awe. I have got a lot of work to do.

Comment #17 - Posted by: Drea - GFCM at October 23, 2008 6:14 AM

You think that's good...watch him do jumping squats for 60 sec..my hip flexors tightened up just spotting him..

Well Done, Rhabdo!

Comment #18 - Posted by: Nick at OTG at October 23, 2008 6:24 AM

There you CF people go again being all cavalier about a serious life threatening illness. Do you think it's funny to name someone Rhabdo while showing a video of him doing something that would kill a normal man? ;)

That was really nice work. You gave me a great visual reference for how to work on my butterfly kip. Not to mention a healthy dose of inspiration.

Comment #19 - Posted by: John S at October 23, 2008 6:54 AM

Jason, well done. Jersey guy!

Comment #20 - Posted by: john wopat at October 23, 2008 7:20 AM

Superman forgot to take off his glasses...we finally know his true identity! Solid effort Jason. Way to embrace the suck!

Just out of curiosity, what's his height/weight?

Comment #21 - Posted by: Alex Europa at October 23, 2008 7:38 AM

video - legit

'nuff said.

Comment #22 - Posted by: David at October 23, 2008 7:42 AM

Way to go brother from another mother. I am upset I missed that. I will just have to be there for the sub 2 min in spirit. You look DAILED IN, nah mean.

Comment #23 - Posted by: Lamarr aka Big L at October 23, 2008 7:53 AM

Impressive work.

Also impressive affiliate name and logo. Very clever.

Comment #24 - Posted by: John T at October 23, 2008 7:57 AM

Very cool video! Congrats! I think it would be awesome if the athletes who can do a 2:15 FRAN or faster all got together and had a Fran Off!!! Can you imagine what that would look like?! I think everyone would PR! Great Job!

Comment #25 - Posted by: Speal Wifey at October 23, 2008 8:07 AM

holy smokes. amazing.

Comment #26 - Posted by: Nathan at October 23, 2008 8:09 AM

I'm inspired.

Comment #27 - Posted by: Eric Lester at October 23, 2008 8:24 AM

Couple of things...

This is my first day to see my affiliate name on the main site and I am very excited about it!!! We are crossfitbattleready.com and are in Greeley, Colorado at the moment. Check us out...the web sit is still a work in progress but i'm learning as I go...

To those of you I have already met...Hello again!!! Hope to see you soon...we will be making rounds to visit all in the area. Plus you never know when i'll be in Austin again...

To those I havn't yet met I am humbled by the community we have joined and I look forward to meeting you all in person.

Thanks for the help and support recieved so far and in the future...If anyone is ever in Northern Colorado and needs a WOD or wants to hit the slopes hit me up and i'll make it happen.

With a little luck and tons of hard work I am confident that as a crossfit affiliate we will produce athlete's of Rhabdo's caliber. STRONG work dude...

Hopefully this is the first post of many to come,
Blake Montey

Comment #28 - Posted by: B.St.Bomber at October 23, 2008 8:29 AM

Outstanding Rhadbo!

Comment #29 - Posted by: Robo at October 23, 2008 8:29 AM

Awesome performance - damn fast thrusters.

Fire the stopwatch guy.

Comment #30 - Posted by: CraigH - DiabloCrossFit at October 23, 2008 8:31 AM

Rhabdo, I wanna be your lover.

Comment #31 - Posted by: Some hot chick at October 23, 2008 8:36 AM

Haha nice #28. #20 5'6" 170lbs

Comment #32 - Posted by: Rhabdo at October 23, 2008 9:41 AM

Rhabdo, i too wanna be your lover.

Comment #33 - Posted by: Some hot guy at October 23, 2008 10:14 AM


Awesome job Rhabdo. Can't wait to meet you!

Comment #34 - Posted by: Maggie - CF Fairfax at October 23, 2008 10:35 AM

Whit comment #4

Transition can also be looked at as a rest period, no matter how slight, it could be the reason some of these can seemingly pump out these exercises non-stop.

Comment #35 - Posted by: Eric at October 23, 2008 10:53 AM

Awesome Video guys.

I was at GFCM last night and you can bet these guys are going to be part of the East Coast Revolution.

Comment #36 - Posted by: David osorio at October 23, 2008 11:44 AM

Amazing effort, Great Video.

I was at GFCM last night and it's evident that these guys are going to be part of the east coast revolution.

Comment #37 - Posted by: David Osorio at October 23, 2008 11:45 AM

WHOA! No joke, Jason - You killed it! That whole thing was legit! That is some amazing work capacity in the anaerobic zone!

Comment #38 - Posted by: Ian Carver - CrossFit Centurion at October 23, 2008 12:19 PM

3-4 seconds as a rest period? I mean you can look at it any way you want, rest period or otherwise. I know that in terms of Fran, you are screwed either way, 3-4 seconds isn't going to do anything. The hole is deep and only gets deeper. But in terms of decreasing a time I think that shaving transition time is probably more feasible than increasing the cyclic rate. I mean Jason's performance is amazing. It's undeniably one of the gnarliest things I've seen since Gillian's Linda video. Jason is a freak, and is among a very elite few that can even approach that level of output. I'm just making the observation that there are seconds out there that can possibly be shaved. But rest? Reset and rest as two different animals. I think in Fran... the idea of a 2:08 Fran with rest periods is kind of a contradiction in terms. Just my opinion.

Either way, Jason and everyone at GFCM, your crew looks awesome.
We've been keeping track of y'all down here in Jax since your site first went up.
Keep pushing the envelope.

Comment #39 - Posted by: whit. at October 23, 2008 1:30 PM

it should be noted that they follow dot com most of the time.

Comment #40 - Posted by: solly is in India at October 23, 2008 2:09 PM

We follow the main site except rest days obviously.

Comment #41 - Posted by: Wrob at October 23, 2008 5:08 PM

Thanks for the comments folks. Crossfit RULES!!

Comment #42 - Posted by: Rhabdo at October 23, 2008 5:11 PM

Good God!

Rhabdo, you are extraordinary on an epic scale.

Comment #43 - Posted by: Spider Chick at October 23, 2008 7:37 PM

Great effort, Jason. What was that ball doing on the ground though?

Comment #44 - Posted by: Steve Liberati - CrossFit Tribe at October 23, 2008 7:57 PM

Very strong effort, but I gotta play the part of hater a bit. I'll just say I'm wondering if he was getting to full depth for all the thrusters. The ball is a good teaching tool but for the shorter folks I find it prevents hitting bottom for the reps. Extension at the top of the thruster was amazing, mind you!

Comment #45 - Posted by: gaucoin at October 23, 2008 8:58 PM


As I was watching the video, I thought that it was on fast forward. Wow! You make those thrusters looks easy.

Comment #46 - Posted by: Alfie at October 23, 2008 9:06 PM

Nice work, that was outstanding. I think you'll see more and more performances & athlete's like that coming out of affiliates. We've got a few future super freaks in our place. It's important to have the kind of culture in a box that supports both this kind of performance and everyday people getting amazing results. I'm guessing CF Montclair doesn't do some bastardized version of CF involving mainly kettlebells and bosu balls.

Comment #47 - Posted by: Damon at October 23, 2008 9:21 PM


every sub 2:10 fran we've seen had a med ball at the botom of the thruster. josh, speal, all of them. tony budding sat there and measured speal's squat in the 400m run and 50 squat video ages ago. apparently the depth is legit. it means tall guys like us get to put a med ball on a bumper plate or something. know what i mean?

Comment #48 - Posted by: ken c at October 23, 2008 9:46 PM

Best combo of "fast" and "legit" I've seen to date! Outstanding effort.

Comment #49 - Posted by: Robb Wolf at October 24, 2008 7:34 AM

That was AWESOME!!!

Comment #50 - Posted by: greg amundson at October 24, 2008 11:08 AM

Rhabdo is an amazing athlete who kick all of our asses day in and day out at GFCM, making us all better athletes in the process. I also believe he has a future in the ninja business. Seriously.

Comment #51 - Posted by: John Z at October 24, 2008 7:11 PM


he made that look easy. ...and he's not a 'little' dude.

wanna trick a body builder?

show him that viddy, and then challenge him to repeat the performance. ...or even tell him, "hey man, I'll give you a whole extra minute"

watch him crumble.

stellar Fran.

2:18, 2:08 ??? from there it's mostly shaving transitions. Time to bump it up to 135 Frans - RX is too easy for this beast.

Comment #52 - Posted by: christian at October 28, 2008 1:32 PM
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