August 25, 2003
Three rounds, 21-15- and 9 reps, for time of:
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.
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
Posted by lauren at August 25, 2003 12:20 AM
(1887-1948, American Anthropologist)
Is that 3 hours 59 minutes or just 4 minutes?
For Amundson's time.
What is this guy, the Terminator?
That would be my time for just one round!
Kelly, you're making me feel bad. :-) It would take me 3:59 to do just the first round of pull ups!
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.
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.
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.
8:55 with 2x24kg kettlebells.
Greg needs to be the star in the next Terminator movie. He will beat the machines!!!
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!!!
30 minutes at 45-65-75. I need to start catching up (I just started on Saturday).
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.
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.
9:52 after a weekend of partying like Keith Richards. A little wobbly after completion. Pullups killed me.
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.
Fran is a killer... 16:23 for me. I'm a big guy and the pull ups kill me!
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!
akonan - outstanding improvement!
8:25 Pull ups are still the nemesis.
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.
I'm so noob. But I wont give up. :D
14:41 Those damned pullups got me again.
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!
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.
started to break the pullups into singles in the second round with 3 seconds rest. Lactic acid hell.
Did everyone do that work out with a 95 lb. or do u just pick your own weight?
How do u knwo what kind of Thusters you were suppose to do?
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.
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).
Seth Pringle: 3:36
Done at the CrossFit gym under supervision. Third round on thrusters was brutal!
Greg Amundson: 3:30
Seth Pringle: 3:07