November 21, 2004

Sunday 041121

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

Post time to comments.

Try to match Josh Everett's time of 2:37.


Enlarge image

Josh Everett

Posted by lauren at November 21, 2004 5:55 PM

2:38.... yeah, OK!

Comment #1 - Posted by: tim at November 20, 2004 6:21 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.


Comment #2 - Posted by: Mike Minium at November 20, 2004 6:34 PM

and at altitude!

Comment #3 - Posted by: nicki violetti at November 20, 2004 6:55 PM

Most impressive...

Comment #4 - Posted by: Eric 2 at November 20, 2004 6:58 PM

Josh rocked it!

Comment #5 - Posted by: mstreet at November 20, 2004 7:02 PM

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#.

Comment #6 - Posted by: Jim Howe at November 20, 2004 7:48 PM

FYI...for comparison purposes, looks as though Fran was last performed as a WOD on 7/6/04.

Comment #7 - Posted by: Matt G. at November 20, 2004 8:32 PM

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!

Comment #8 - Posted by: Greg Mihovich at November 20, 2004 9:49 PM


As prescibed. All out. All sets except last set of thrusters were broken.

Comment #9 - Posted by: Ahmik at November 21, 2004 1:07 AM

Is each set 21, 15, and 9? Or is it 1st set 21 reps, 2nd set 15, etc,etc. Cheers.

Comment #10 - Posted by: Tony at November 21, 2004 3:00 AM

We did this workout on 04/09/29 except it wasn't called Fran and there was rowing added.

Comment #11 - Posted by: Paul T. at November 21, 2004 5:16 AM


Comment #12 - Posted by: Michael P at November 21, 2004 6:35 AM


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!

Comment #13 - Posted by: Graham at November 21, 2004 6:50 AM

Tony - This is from the CF FAQ:

Three rounds, 21-15- and 9 reps, for time of:
95-pound Thruster
This means, do 21 thrusters, 21 pullups. 15 thrusters, 15 pullups. 9 thrusters, 9 pullups

Comment #14 - Posted by: DW at November 21, 2004 7:16 AM

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?

Comment #15 - Posted by: Ed at November 21, 2004 7:41 AM

my buddy acook just knocked out fran in 5:18, and this is their first meeting

Comment #16 - Posted by: Lance at November 21, 2004 7:41 AM

"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.

Comment #17 - Posted by: Chris Q. at November 21, 2004 7:48 AM

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.

Comment #18 - Posted by: lauren at November 21, 2004 7:52 AM

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" 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

Comment #19 - Posted by: kelly moore at November 21, 2004 8:19 AM

My memory of Josh's time was 2:37 also.

Comment #20 - Posted by: Tony B. at November 21, 2004 8:35 AM


45# Thrusters
Jump assisted P/U

broken sets on pullups round 1
broken sets on thrusters in round 2

Comment #21 - Posted by: LauraR at November 21, 2004 8:38 AM

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.

Comment #22 - Posted by: Mark G. at November 21, 2004 9:06 AM

First time posting results...a little under 18 mins.

Comment #23 - Posted by: Brad at November 21, 2004 9:34 AM

Time 5:44

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.

Comment #24 - Posted by: brian_g at November 21, 2004 10:18 AM

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.

Comment #25 - Posted by: George at November 21, 2004 10:23 AM

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.

Comment #26 - Posted by: Scott Kustes at November 21, 2004 11:52 AM

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.

Comment #27 - Posted by: Jay at November 21, 2004 11:53 AM

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.

Comment #28 - Posted by: efk at November 21, 2004 12:08 PM

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.
Finished with:
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.

Comment #29 - Posted by: Greg Mihovich at November 21, 2004 12:12 PM


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.

Comment #30 - Posted by: beth at November 21, 2004 12:28 PM

Today was run in the mountains day, I'll be back on track tomorrow with WOD

Comment #31 - Posted by: ChemGirl at November 21, 2004 12:49 PM


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.

Comment #32 - Posted by: Matt G. at November 21, 2004 1:17 PM

On the plus side...this was almost a 2min. improvement over my July time. CF clearly works...and works well.

Comment #33 - Posted by: Matt G. at November 21, 2004 1:19 PM

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!

Comment #34 - Posted by: Todd H at November 21, 2004 1:58 PM

time = 6:26
wod as prescribed.
roughly 2 mins better than last time.
finished with squat cleans and c&j up to 185#.

Comment #35 - Posted by: JC at November 21, 2004 2:14 PM


At least I kept it under 12 minutes. Did worse by 30 seconds. Only unbroken set was the 9 thrusters.

Comment #36 - Posted by: Pappas at November 21, 2004 3:14 PM

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?

Comment #37 - Posted by: Stephen at November 21, 2004 3:23 PM

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

Comment #38 - Posted by: adrian at November 21, 2004 3:39 PM

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.

Comment #39 - Posted by: Lynne Pitts at November 21, 2004 3:53 PM

65 lbs thrusters
Pull ups assisted with small band

Comment #40 - Posted by: Jeff K at November 21, 2004 4:19 PM

23:30, as prescribed

Comment #41 - Posted by: Sam L at November 21, 2004 4:38 PM

8:04. Something like a four minute improvement over my last effort.

Comment #42 - Posted by: Jeff W at November 21, 2004 4:54 PM


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.

Chuck P

Comment #43 - Posted by: Chuck Pelowski at November 21, 2004 4:55 PM

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

Comment #44 - Posted by: dave k at November 21, 2004 5:04 PM

Lynne - excellent time! Those 5000 clubbell reps must be paying off! :)

Comment #45 - Posted by: kelly moore at November 21, 2004 5:11 PM

I have to change the time I posted for Josh - looks like it WAS a 2:37.

Comment #46 - Posted by: lauren at November 21, 2004 5:35 PM

As prescribed for 6:27. Nine minutes better than the last time.

Comment #47 - Posted by: Neal at November 21, 2004 5:51 PM

pullups assisted

Comment #48 - Posted by: george at November 21, 2004 6:02 PM

18:31, pullups still assisted, but assistance weight dropping steadily.

Comment #49 - Posted by: Paul S at November 21, 2004 6:19 PM


but only used 65 lbs. for thrusters
depth is improving, form still not great (too pitched forward)
kipped on pullups
all sets broken

Comment #50 - Posted by: Rene' at November 21, 2004 6:24 PM

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 !!

Comment #51 - Posted by: Alex M. at November 21, 2004 7:07 PM

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.

Comment #52 - Posted by: ediddy at November 21, 2004 7:12 PM

just to double check..."95# thrusters" would be the barbell plus 25s on each side, right? Or are we talkin' about something else?

Comment #53 - Posted by: Stephen at November 21, 2004 7:56 PM

Stephen, yes, 95# is the total weight including the bar. (oh boy I feel like an old hand at this.)


Comment #54 - Posted by: LauraR at November 21, 2004 8:51 PM

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.

Wife: 6:02
Thrusters @ 50#
Jumping pull-ups

Comment #55 - Posted by: Eric 2 at November 21, 2004 8:59 PM


65# Thrusters (first two sets broken)
Assisted Pullups (no broken sets)

Comment #56 - Posted by: Ari M. at November 21, 2004 10:09 PM

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.

Comment #57 - Posted by: xkawikax at November 22, 2004 1:59 AM

6:32- much work to be done!

Comment #58 - Posted by: Robb Wolf at November 22, 2004 5:34 AM

8:10 at 205 BW.

Comment #59 - Posted by: MIkeM at November 22, 2004 5:38 AM


Comment #60 - Posted by: Gunny W at November 22, 2004 5:50 AM

Skipped the WOD for an 8 mile run around 8pm.

Comment #61 - Posted by: Nic Nakis at November 22, 2004 6:15 AM

7:08 as RXed (PR) a day late (taught a MA seminar on Saturday) about 1:50 better than last time!

Comment #62 - Posted by: Larry Lindenman at November 22, 2004 7:31 AM

completed as rx'd 8:21
getting better at pull-up but still way to many breaks.

Comment #63 - Posted by: J.J. at November 22, 2004 7:44 AM

5:08 w/kipping pull-ups. then 10-9-8-7-6-5-4-3-2-1 dead hang pull ups

Comment #64 - Posted by: jack at November 22, 2004 8:27 AM

6:40 as perscribed with broken sets.

Comment #65 - Posted by: Paul Peterson at November 22, 2004 8:33 AM

i could have done it alot faster bot i was lazy and just took my time. I wasn't really motivated today.

Comment #66 - Posted by: T.Rain at November 22, 2004 8:50 AM

10:35... as rx'd..(205 bw)..
a 6 min improvement!
all sets broken

Comment #67 - Posted by: tim at November 22, 2004 9:53 AM


All sets broken. Felt improvement - and did my first pistol squat yesterday too (right side only)!

Comment #68 - Posted by: Patrick at November 22, 2004 10:03 AM

thrusters, 55lb, unbroken sets
pullups, (7,7,7) (5,5,5) (3,3,3) kips when needed

Comment #69 - Posted by: PMK at November 22, 2004 12:04 PM

Three rounds, 21-15- and 9 reps, for time of:
95-pound Thruster (16,5/8,4,3/6,3)
Pull-ups (12,5,4/6,5,4/5,2,2)
TOTAL TIME=8:13 (previous 8:51)

Comment #70 - Posted by: jdg at November 22, 2004 12:08 PM


75# thrusters, strapped PU's, but lighter straps than before.

Comment #71 - Posted by: tony young at November 22, 2004 2:40 PM

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.



Comment #72 - Posted by: Dan S. at November 22, 2004 2:59 PM


65# thrusters: 1st set broken 17-4, all other sets unbroken.

Pullps: unassisted, all sets broken.

Comment #73 - Posted by: Scott Arnold at November 22, 2004 3:05 PM

Used 90 LBs of DBs instead of barbell. All broken sets.
PUs were 10/6/5, then 5s for remainder

Comment #74 - Posted by: MikeY at November 22, 2004 3:43 PM

somewhere between 7-7:30 (watch stopped)
65# thrusters
big improvement from last time.

Comment #75 - Posted by: Shelly at November 22, 2004 5:46 PM


Almost a 2 min improvemet from last time. Still a little room to improve if I can keep from losing my breath during pullups.

Comment #76 - Posted by: Cyrus at November 22, 2004 5:47 PM

A day behind on fran.

17:50 as RX'd

Comment #77 - Posted by: Troy at November 22, 2004 6:29 PM

6:14 A great workout

Comment #78 - Posted by: M ark Medlin at November 22, 2004 6:36 PM

7:18 broken middle thurster set. always broken pu's....someday. We did this 6/8

Comment #79 - Posted by: ajquirantes at November 22, 2004 6:51 PM

4:40 all unbroken but 2nd thruster set

Comment #80 - Posted by: tanner at November 22, 2004 7:23 PM

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.

Comment #81 - Posted by: Ron N. at November 22, 2004 9:57 PM

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!

Comment #82 - Posted by: Jason at November 23, 2004 7:16 AM

9:00 min. Pull ups are the bane of my existence.

Comment #83 - Posted by: darryl at November 23, 2004 7:24 AM


Broke up second set of pullups 10,5 and third set 5,4. Everything else unbroken.

Comment #84 - Posted by: shane_t at November 23, 2004 8:02 AM

17 minutes.

Pullups are my nemisis.

Comment #85 - Posted by: Craig at November 23, 2004 9:54 AM


broken sets on both pullups and thrusters.
Thrusters: 15+6
PUs: 16+5
Thrusters 5+5+5
PUs: 8+7
Thrusters: 5+4

Comment #86 - Posted by: Taha at November 23, 2004 3:11 PM

Time was 16:30 some broken sets.

Comment #87 - Posted by: Jason E at November 23, 2004 4:06 PM

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

Comment #88 - Posted by: david at November 24, 2004 6:32 AM


Comment #89 - Posted by: Jeff Reiser at November 24, 2004 7:26 AM

11:54 with 65#. Tough.

Comment #90 - Posted by: Nicki at November 24, 2004 8:35 AM


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).

Comment #91 - Posted by: davidjwood at November 24, 2004 5:26 PM

18:57 as prescribed. thruster sets broken until last one. pull ups all broken.

Comment #92 - Posted by: kevin o at November 24, 2004 7:08 PM


Just over 10mins better than last time. Very happy with that...!

Comment #93 - Posted by: Pat at November 24, 2004 9:30 PM

15 rounds of:
95lbs thruster, 3 reps
3 Pull-ups

(45 pull-ups and 95lb thrusters)

Time= 14:46—PR!

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.

Comment #94 - Posted by: Paul Theodorescu at November 25, 2004 5:37 AM


Comment #95 - Posted by: Onur at November 25, 2004 7:48 AM

65 lb. thruster
9 pullups 36 negatives
must improve on pullups

Comment #96 - Posted by: Tom Schneitter at November 26, 2004 12:14 AM
Post a comment

Remember personal info?