November 21, 2004
Three rounds, 21-15- and 9 reps, for time of:
Post time to comments.
Try to match Josh Everett's time of 2:37.
Posted by lauren at November 21, 2004 5:55 PM
Josh is the Man. I felt privileged just to be able to witness that performance at Colorado. He is truly an elite athlete.
Imagine going through all three rounds at a blistering pace without any breaks--that's what a 2:38 Fran is.
As luck would have it, I did this at Gym Jones tonight, before it was posted. Mark watched my form for fouls. I set the bar down once for less than 30 sec. used 95#.
FYI...for comparison purposes, looks as though Fran was last performed as a WOD on 7/6/04.
Can't wait to get my hands on it tommorow -- after witnessing the incredible performance by Josh and the rest of "the best of the best of Crossfit" in Colorado wanted to test myself against the best known times. Well, here is my luck, thanks, Coach!
As prescibed. All out. All sets except last set of thrusters were broken.
Is each set 21, 15, and 9? Or is it 1st set 21 reps, 2nd set 15, etc,etc. Cheers.
We did this workout on 04/09/29 except it wasn't called Fran and there was rowing added.
Today Fran left me lying on my bed utterly exhausted, but wanting more...later.
Last time for me was on 21/04/04 where I got 25mins, shaved 20mins off in just 7 months!
Tony - This is from the CF FAQ:
Three rounds, 21-15- and 9 reps, for time of:
This means, do 21 thrusters, 21 pullups. 15 thrusters, 15 pullups. 9 thrusters, 9 pullups
5:31 as written, only break was on the mid set of thrusters but did take a slight pause prior to starting a new movement. Squats were to heigth of a Dynamax ball. Legs were a little creaky from yesterdays WOD. Any suggestions for aiding me in going from a double under-single under-double under rhythm to adouble under-double under process that doesn't include re-incarnation?
my buddy acook just knocked out fran in 5:18, and this is their first meeting
"Expect great things of your body and you will not be disappointed."
10:39. Ok, I know it wasn't great, but I wasn't sure I could do all of the thrusters at 95lbs. And I did anyways! Pullups still assisted, though. Stronger every day.
I might be selling Josh short by 1 second. He may have had a 2:37 on Fran! I am sure he will post and confirm his time.
5:25 - 70# thrusters to 10" box, starting from the floor rather than the power rack and straight arm/dead hang/no kip pullups
Kept the pace slow and deliberate. Every rep as perfect as I could make it. No breaks on the thrusters, butt touching box each time. Fran is much easier to do in Wisconsin's "fat" air...my hat's off to everyone who survived Fran in Colorado. The skinny air out there crippled me and I spent the remainder of the day suffering from altitude sickness.
60 second holds with a one minute rest break:
26# pullup dead hang(worked to keep left shoulder tight)
tuck planche (elbows OK, abs dying the final 15 seconds)
2 26# kb overhead holds
ring support (hands turned out)
26# chin dead hang(left shoulder trying to pull out again)
2x20 62# kb swings to head level (strong hip snap and as fast as possible)
2 hand 15# clubbell work:
1x10/10 parry casts
1x10/10 torch presses (full choke on upper hand, full elbow lockout)
1x10/10 pistols in order position, no choke
My memory of Josh's time was 2:37 also.
Jump assisted P/U
broken sets on pullups round 1
broken sets on thrusters in round 2
The 95 lbs was probably a bit too heavy for me since I spent most of my time resting in the middle of the thruster sets.
First time posting results...a little under 18 mins.
Thrusters are killer for me. I am getting better though. I was able to complete the 1st and 3rd set without putting the bar down. There were a couple of pauses. I let the bar rest across the front of my shoulders and chest.
I did Tuesday's WOD this morning with my daughter.
She did 20# pulldowns in place of the pull ups, bdwt. of 81# 10 y.o. She is in gymnastics and really challenges me.
8:32...down from 10:50 last time. It's nice to see my time's still coming down, but I've got alot farther to go.
Followed Fran with some jumprope and three games of full court basketball. My legs are tanked.
Just finished in 15:03. This is my first time doing one of your workouts, after all I just found your site friday. All my sets were Broken and a few of the pulls were assisted.
16:45, I accidently did 25 for first set.
the 15 and 9 sets of thrusters were unbroken! the last set of pullups was singles.
30lbs on thrusters and 70lbs of help for pullups.
I took yesterday off, my body hurts.
16 minutes even. 95 lbs thrusters and dead hang pullups with a bit of a kip. All sets were broken. Thrusters:7+5+5+4; 5+5+5; 5+4. Pullups:
7+5+4+5; 6+5+4; 4+2+3.
L-sits 3x10 sec.
Tuck Planche 3x10 sec.
H2H KB drills 2 rounds of 1 minute with a 16 kg
20 medicine ball (16 lbs) situp throws.
Used 65lbs as per Lynne's faqs (Assume the "generic" male crossfitter weighs 175 and the prescribed weight is 95 lbs. Thus, you'd pick a weight that's approximately 55% of your bodyweight.)
Please with my time since this is the first time I handled that much weight.
pull ups were jumping - time to start getting serious on my pull ups again.
Today was run in the mountains day, I'll be back on track tomorrow with WOD
Ass-to-ankles w/Thrusters, dead-hang Pullups. I'm not sure I'm going to find much more speed...I was in control of the weight at all times here, any faster and I know I'll be throwing/dropping the bar and/or having to kip.
On the plus side...this was almost a 2min. improvement over my July time. CF clearly works...and works well.
4:44. No unbroken sets but I slowed during my second set of thrusters and had to rest a little between sets. I still don't know how I can shave 2 minutes off my time. You da man, Josh!
time = 6:26
wod as prescribed.
roughly 2 mins better than last time.
finished with squat cleans and c&j up to 185#.
At least I kept it under 12 minutes. Did worse by 30 seconds. Only unbroken set was the 9 thrusters.
Man, ya'lls times are making me feel bad about myself. This is the first time I've done thrusters.
Time: 14:01 (1-6:00, 2-5:30, 3-2:30)
95# Thrusters, all pullups unassisted
All but last set of thrusters was broken, and all pullup sets were broken.
I didn't go as fast as I could because I had never done the thrusters before, but I'm still disappointed w/ my time... We'll see how I fair with Fran next time.
By the way...what is the "kipping" stuff you guys are talking about?
i am certainly not josh
15.55 all sets of pullups broken and now my blister from the 110pullups 2 days ago is giving me grief
Had to check the watch twice to be sure it hadn't stopped!
35# dumbbells. No breaks on any sets- woo-hoo! Did pause to pant between exercises.
Finished with 16 tactical lunges with the 1pood, and 30 sec one-arm pullup hangs.
65 lbs thrusters
Pull ups assisted with small band
8:04. Something like a four minute improvement over my last effort.
Still new here. I used an unweighted bar for today's workout due to some shoulder pain. I got through all of the pull ups unassisted, which is a personal best. All the p/us were dead hang, chest to bar, ladder sets.
My shoulders joints are pretty sore from yesterdays squat snatches. I think I might have done something wrong. Any ideas? Thanks in advance.
Ive been unplugged" for the past week...& just rowed & went bowhunting before the computer was back to normal this PM...maybe Ill get back on track nent week
Lynne - excellent time! Those 5000 clubbell reps must be paying off! :)
I have to change the time I posted for Josh - looks like it WAS a 2:37.
As prescribed for 6:27. Nine minutes better than the last time.
18:31, pullups still assisted, but assistance weight dropping steadily.
but only used 65 lbs. for thrusters
depth is improving, form still not great (too pitched forward)
kipped on pullups
all sets broken
My first Fran.
16:07 as Rx'd
I'll take small victories where I can find them: pullups partitioned by 7's in the first round - a new milestone for me! 5's and 3's in rounds 2 & 3. Aspire to unbroken sets sometime in the future. Thrusters were nauseating for me at 95#. Nice set Josh ! Whoosh !!
2:30...haha, yeah right...7:07 and im pumped bc the thrusters were actually thrusters for the first time. 1st 2 rounds were broken, last round unbroken on both exercises. pullups were kipless. also, did turkish getups and DB swings for warmup and some trap bar DLs and deep squats after. good stuff.
just to double check..."95# thrusters" would be the barbell plus 25s on each side, right? Or are we talkin' about something else?
Stephen, yes, 95# is the total weight including the bar. (oh boy I feel like an old hand at this.)
5:19 as Rx
Thrusters unbroken, pull-ups broken because I can't kip on my home bar. I'm going to try Fran with a kip some time and see what happens.
Thrusters @ 50#
65# Thrusters (first two sets broken)
Assisted Pullups (no broken sets)
WOrk Time- 6:30
Neutral Grip, about shoulder-width, pull ups.
Stuck tight with Thrusters.
Didn't have the gas to do some extra assistance work so just did plate pinches obi DB iron crosses in horse-stance.
6:32- much work to be done!
Skipped the WOD for an 8 mile run around 8pm.
7:08 as RXed (PR) a day late (taught a MA seminar on Saturday) about 1:50 better than last time!
completed as rx'd 8:21
getting better at pull-up but still way to many breaks.
5:08 w/kipping pull-ups. then 10-9-8-7-6-5-4-3-2-1 dead hang pull ups
6:40 as perscribed with broken sets.
i could have done it alot faster bot i was lazy and just took my time. I wasn't really motivated today.
10:35... as rx'd..(205 bw)..
a 6 min improvement!
all sets broken
All sets broken. Felt improvement - and did my first pistol squat yesterday too (right side only)!
thrusters, 55lb, unbroken sets
pullups, (7,7,7) (5,5,5) (3,3,3) kips when needed
Three rounds, 21-15- and 9 reps, for time of:
95-pound Thruster (16,5/8,4,3/6,3)
TOTAL TIME=8:13 (previous 8:51)
75# thrusters, strapped PU's, but lighter straps than before.
First day back after BJJ tourney (4 matches, won 2 by submission, 1 by points, lost the last by points- took a silver medal home) and a much needed rest/booze day. 85# thrusters. Ring pullups.
65# thrusters: 1st set broken 17-4, all other sets unbroken.
Pullps: unassisted, all sets broken.
Used 90 LBs of DBs instead of barbell. All broken sets.
PUs were 10/6/5, then 5s for remainder
somewhere between 7-7:30 (watch stopped)
big improvement from last time.
Almost a 2 min improvemet from last time. Still a little room to improve if I can keep from losing my breath during pullups.
A day behind on fran.
17:50 as RX'd
7:18 broken middle thurster set. always broken pu's....someday. We did this 6/8
4:40 all unbroken but 2nd thruster set
Last Fran was 15:40. This Fran was 8:53. I guess this Crossfit thing is really paying off. My form was not the best, but I powered through this sucker with reckless abandon!!
Oh, thursters were 90# not 95 as I couldn't get to the oly bars. Some dude was curling his way to a better deadlift or something like that!!
Finished with 95# snatch triples and power cleans.
did with 65# as I'm still getting used to olympic lifts...9:44...I am enjoying this crossfit routine as I'm new to the group!
9:00 min. Pull ups are the bane of my existence.
Broke up second set of pullups 10,5 and third set 5,4. Everything else unbroken.
Pullups are my nemisis.
broken sets on both pullups and thrusters.
Time was 16:30 some broken sets.
95 pounds? do you mean a 45lb bar with 25lbs on
each sides? In the picture it looks like 45lbs
on the sides. Just curious
Yes, 95 pounds total (standard 45-lb bar plus a 25-lb on each side). In the picture, Josh is using rubber-covered bumper plates (same size as a regular Olympic 45-lb (or 20 kg) plate, but thinner and lighter).
18:57 as prescribed. thruster sets broken until last one. pull ups all broken.
Just over 10mins better than last time. Very happy with that...!
15 rounds of:
95lbs thruster, 3 reps
(45 pull-ups and 95lb thrusters)
I didn't do this workout the way I suppose it's intended but all the reps and weight is there as Rxed and I feel doing it this way shaved a hell of a lot of my time. Brutal workout. The last 2 rounds were done without breath, almost.
65 lb. thruster
9 pullups 36 negatives
must improve on pullups