August 25, 2003

Monday 030825

Three rounds, 21-15- and 9 reps, for time of:
95-pound Thruster

Best Greg Amundson's time of 3:59 for this workout ("Fran") and win a T-shirt! "Thrusters" are rock bottom front squat/push-press combo. Pull-ups are from full extension to Adam's Apple touching bar. Post time to comments.


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The development of presses to handstand, holds, and pirouettes on parallettes are essential to the CrossFit concept. You need to make or buy parallettes.

Today's workout ("Fran") and detailed plans for these parallettes are featured in the September 2003 CrossFit Journal.

"The happiest excitement in life is to be convinced that one is
fighting for all one is worth on behalf of some clearly seen and deeply
felt good."

-Ruth Benedict
(1887-1948, American Anthropologist)

Posted by lauren at August 25, 2003 12:20 AM

Is that 3 hours 59 minutes or just 4 minutes?
For Amundson's time.

Comment #1 - Posted by: rmiele at August 24, 2003 6:25 PM

What is this guy, the Terminator?

Comment #2 - Posted by: Bo at August 24, 2003 6:44 PM

That would be my time for just one round!

Comment #3 - Posted by: kelly at August 24, 2003 7:25 PM

Kelly, you're making me feel bad. :-) It would take me 3:59 to do just the first round of pull ups!

Comment #4 - Posted by: Gary at August 24, 2003 10:16 PM

Joined "Team 6" this morning (Detroit time).

At 18:50, this served to confirm that I'm lightyears behind Greg Amundson. Excellent work-out. Hope to see this one again.

Comment #5 - Posted by: John at August 25, 2003 3:33 AM

I've noticed that Crossfit frequently employs the 21, 15, 9 rep sequence. I'm curious about the thinking behind that.
I'm assuming that Greg's time was 3 minutes and 59 secs per round. Is that correct?
Also, why is this workout called Fran? Coach maybe you can tell us a bit more about this workout since this workout seems to repeat. Thanks.

Comment #6 - Posted by: Mike at August 25, 2003 5:01 AM

Greg is truly amazing. I would say inspiring, except I know I'll never get anywhere near him. 11.34, and didn't get over 85 lbs.

Comment #7 - Posted by: adam at August 25, 2003 5:06 AM

8:55 with 2x24kg kettlebells.

Greg needs to be the star in the next Terminator movie. He will beat the machines!!!

Comment #8 - Posted by: Gary at August 25, 2003 5:53 AM

I accepted the challenge. first round time of 50 seconds, but nearly stroked out after that..finised with a 7:02...I don't make excuses. I should have had him in the pullups under the Body weight concept( im 150lbs ) and he would have me in the Thrusters. Load vs body weight theory ( 95 lbs was a bear !! ) but I just crashed in round two...finished round three in 2:36 ..I just couldnt get the second round in gear. Just goes to show the mixed modality concepts even it out i suppose...Hats off to you greg...BUT..IM coming!!!

Comment #9 - Posted by: TJ at August 25, 2003 6:51 AM

30 minutes at 45-65-75. I need to start catching up (I just started on Saturday).

Comment #10 - Posted by: Kedar Bhat at August 25, 2003 7:57 AM

6:42 55# on bar bwt 110

That one almost left a lung on the floor. Spent a while coughing violently on that little dry spot in my throat. Pukie was thinking of checking in. Really glad he decided to move along.

I should have used a little more weight on the thrusters; those went well today. I was surprised that the pullups became so difficult. The last two sets took so long I swear I must have gained 40# sometime during the workout.

Comment #11 - Posted by: kelly at August 25, 2003 7:59 AM

hmmm, 20 minutes for one round. I did work in 4 rounds of bag time and an abs workout.only used 45# bar for first two sets, then added 20#. in retrospect, could've started with that, but this was my first time doing this.

Comment #12 - Posted by: Emil at August 25, 2003 10:04 AM

9:52 after a weekend of partying like Keith Richards. A little wobbly after completion. Pullups killed me.

Comment #13 - Posted by: james at August 25, 2003 10:33 AM

11:45/ Round 1= 21 thrusters, 15 pullups, rest, 6 more
Round 2=7 Thrusters, rest,8 more: 10 pullups, rest 5 more
Round 3= 9 Thrusters, 9 pullups...fall down and wait for the shaking to stop. I think it's safe to say 3:59 is gonna stand for a while. Keep up the good work.

Comment #14 - Posted by: George at August 25, 2003 4:08 PM

Fran is a killer... 16:23 for me. I'm a big guy and the pull ups kill me!

Comment #15 - Posted by: David at August 25, 2003 6:40 PM

13:13! That guy Greg is not human! Killer workout. For a warm up I spent 4 hours trying to put together a cable crossover machine in my garage!

Comment #16 - Posted by: Tony at August 25, 2003 8:26 PM


Boy am I pleased!! Check out my previous try (with 10 pounds less) from three weeks ago:

It was then 9:55, now with 10 pounds more weight I get 6:16!

Yay!! I'll probably be smiling rest of the day :)

Comment #17 - Posted by: akonan at August 25, 2003 9:04 PM

Wrong url.. correct one is (030806):

Comment #18 - Posted by: akonan at August 25, 2003 9:05 PM

akonan - outstanding improvement!

Comment #19 - Posted by: kelly at August 25, 2003 9:35 PM

8:25 Pull ups are still the nemesis.

Comment #20 - Posted by: Bo at August 26, 2003 7:43 AM


Doing this with dumbbells exposing the weakness of my left arm. Barbell thrusters allows the dominant arm to compensate for the weak arm. I was down to doing singles with the thrusters. Felt like a death march.

Comment #21 - Posted by: Jon at August 26, 2003 8:14 AM

I'm so noob. But I wont give up. :D

Comment #22 - Posted by: Jan-Erik L at August 26, 2003 1:15 PM

14:41 Those damned pullups got me again.


Comment #23 - Posted by: Keith at August 26, 2003 2:07 PM

I did this with a pair of 45 lb dumbells at a total of 90 lbs. My time was 5:30. I underestimated this. Ouch!

Comment #24 - Posted by: jeff reiser at August 27, 2003 8:05 AM


The 21-15-9 rep scheme offers quite a number of benefits particularly when performed with multijoint movements. The large number of total reps tends to improve efficiency of the movement dramaticly. The duration of activity keeps us right in that ATP/CP-glycolytic pathway...where things hurt! This rep scheme encourages maximum efforts because volume decreases as the workout progresses.

Comment #25 - Posted by: Robb Wolf at August 27, 2003 10:47 AM


Comment #26 - Posted by: mike joyce at August 27, 2003 12:49 PM


started to break the pullups into singles in the second round with 3 seconds rest. Lactic acid hell.

Comment #27 - Posted by: ahmed at August 28, 2003 7:37 PM

Did everyone do that work out with a 95 lb. or do u just pick your own weight?

Comment #28 - Posted by: Chris at August 29, 2003 9:22 PM

How do u knwo what kind of Thusters you were suppose to do?

Comment #29 - Posted by: Chris at August 29, 2003 9:24 PM

I had to use less than 95#...that's almost my bwt! I know I'm not going to do more a couple at that weight without killing myself. I don't know about anyone else, but I would use a weight that you can do in good form.
My take on the thrusters is to use a barbell unless coach states something different.

Comment #30 - Posted by: kelly at August 30, 2003 9:12 AM


Knew it was going to be ugly all the way when the I didn't get past 11 reps in very first round of thrusters. Weirdly, the thrusters got easier (I got the last 9 as one set, after getting only 6 straight on the middle set) but the pullups got harder (last set was 9 singles with 3 breaths between each one).

Comment #31 - Posted by: davidjwood at August 31, 2003 7:22 PM

Seth Pringle: 3:36

Done at the CrossFit gym under supervision. Third round on thrusters was brutal!

Comment #32 - Posted by: J-Dog (Jason Highbarger) at September 15, 2003 10:40 PM

Greg Amundson: 3:30
Seth Pringle: 3:07

Comment #33 - Posted by: J-Dog (Jason Highbarger) at October 14, 2003 7:50 PM
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