I'm relatively new to CrossFit... are these dumbell or barbell thrusters? 95lb dumbells in each hand would be excruciating, so I imagine the answer is barbell, just checking. Thanks!

You guessed right. I can't imagine 95# DB Thrusters...

This is gonna get interesting!

Looking to beat 8:53. Looks uphill from here!!

Forgive the previous question with the all too obvious answer... here during the winter in Alaska it is cold and dark and it (at times) causes lapse of reason and mild insanity... 95lb dumbell thrusters would indeed be insane!

nice vertical.

Did my extras as an early morning active recovery session again - rolled a 6 which meant more strength feat work did HSPU (6 singles) and barbell rollouts/jacknives (6 sets of 3 between HSPU). Finished with hanging leg raises 3x5.

I have been doing Crossfit for about seven months with Ahmik but never posted. Now that Ahmik has transfered to a new job and location I am going to start posting to keep him honest. Just kidding Ahmik.

6:02
95# thrusters - all sets unbroken
pull-ups - did ring pullups, only 2 sets were unbroken

5:45...but used 2 35# DBs for the thrusters

6:30 as prescribed.

First slowpoke poster: 17:38

"Graduated" to the 95# barbell (previously all thrusters done with 65#). The thirty extra lbs really took the starch out of me. After first set, thrusters broken into 3's, with lots of panting inbetween. Dead hang chinups today.

7:34

7:20

Felt harder than regular Fran which is at 5:37.

5:45
pullups on rings

10:50

Great push-pull combo!

Time 4:33

I am so happy with this time! My last "Fran" was 5:44, so I bested that by 1:11. I am stoked.

8:04

This is my second day of using Crossfit. All the thrusters were unbroken. Pullups seem to be my downfall. First two sets were complete. Third one I did 5 with 4 negatives, forth was 3 with 6 negs and fith was 2 with 7 neg. Excellent workout.

I follow the 4:33 of brian_g with a portly 14:54. Nice work Brian. Thruster rounds 3 and 4 broken (6-3); all pullup rounds severely broken.

You guys are amazing! (Once again, we commiserate, Will). I couldn't believe how heavy those 95lbs felt! I began CF almost a month ago because I watched the Fran video. They threw that weight up there like it was made of styrofoam. This was my first attempt at Fran (or 95# thrusters, for that matter). Suffice it to say, the weight neither felt nor looked like styrofoam.

On the plus side, the pullups felt great because I finally got the kip down.

Time: 12:52 All sets of thrusters after first were broken. All pullups broken after first set (2nd set, 8+1)--kipping used.

Extras were done as warm-up and included Burgener warm-up with light bar, several sets of OH squats with 45# bar and thrusters with 45# bar

7:02

used 45kg for thrusters

5:19 as Rxed
All sets unbroken. Finally figuring out the groove when doing thrusters. Lungs were the limiting factor.

Thank you very much for the compliment, Ted.

Going to have a do tonight. Just worked out 95lbs is 40kg!

7:50 as rxed.

4:10 as RX'd
Form for thrusters got better the more tired I got.
Pulse rate 144 when done
Jeff

7:02
finished up with wieghted pull-up and ring dips.
One set of OHS 135# was going to do three sets but ran out of time.

"Fractured Fran" looks like fun, but the weather was decent and I wanted to see where my POSE running practice had me for a mile. My usual stretch of road was covered in ice (it floods frequently) and the best alternate route was on a long hill. I measured out a half mile going up so I could have a half mile coming back down.

7:34 - While I was looking for seven minutes or less, I'm not too disappointed with my time. It's already 30 seconds faster than my average heel-striking mile time and I wasn't suffering any more than before. I kept losing POSE frame running up the hill and would run ten strides with my hands overhead to adjust. Hands up ten strides, hands down 20 most of the way up the hill. That sure didn't help my time. The farmer passing on his tractor must have thought I was nuts...believe me, I felt ridiculous. At least the downhill was easier; I could move my legs faster without over reaching and heel striking.

Finished with 5 muscleups and 5 kipups on the rings. Now on to final preparations for Cancun!

7:43

One of my clients did this one this morning using 55# for the barbell thruster and body rows for pullups and finished in 5:4l:59. Now I have to go and see if I can beat her.

15:22 as RX'd

PU's were limiting factor. In the past I've always used a bench for assists to maintain a higher HR. Today PU's were honest broken into 3's, 2's and 1's. Thrusters were unbroken. Progress!

Tim

4'59" of torture

Could someone please point me in the direction of where I can find a description of ring kipups? I don't think I have ever seen one.

95 lbs is 43.09 kg. i use 45 kg with my kids...that is 99 lbs.

cf warmup x2

1st fran for me 17:00
1st 3 rds 85# barbell thruster
rds 4 and 5 75#
pullups 3/3/3 1st 4 rds
5th rd 5/4

Question: are the thrusters supposed to be off a ball or bench, or without?

Crossfit warmup x3(no pullups, bar OHS)

FF 3:29

OHS 155 x 15

another slowpoke ... 15:25

broken sets of thrusters beginning with R-3
broken sets of PUs beginning with R-2

larry

This'll make you feel better, Will:

26 mins straight up.

I haven't done hardly any heavy lifting in a LONG time. Oh yes, this was heavy lifting for me - I'm a 6'1", 150 lb. beanpole.

First set was done in just over a minute, but the thrusters really took it out of me.

First set was unbroken and dead hang pullups. Thrusters after that were broken and pullups were unbroken but kipped.

Skipped my warm-up (singles of squat cleans) - I'll get those in later today. I wanted to hit FF with everything in the tank. Used overhand kipping pull-ups. The last two sets had some very brief rests (about 3, each under/around 3 seconds). Legs seemed to be sticky in the thrusters - coming out of the squat portion was significantly slower than the overhead part. No rests on thrusters or between rounds. Time was 3:03.

Well, I didn't beat my client. My time was 6:26:52 which I think is slightly better than my last Fran.

~12 mins (again, finished away from stopwatch)

34kg sandbag for thrusters - very tough, 1st set unbroken, all broken thereafter.

All PU unbroken.

Fran is fun, fractured or not!

My first heavy thrusters, so I took it down a notch to 45lb DBs, otherwise all as Rx'd, most of the pullups were broken, as was the last set of thrusters, but I got all the reps in!

(and then laid down on the floor gasping for breath - I can't even imagine these 5 minute and lower times!)

Oh, yeah - 7:22 for the time.

To all fellow slowpokes: Take heart, we will have our day! Besides, you have to feel bad for a guy like Ryan Atkins...he only got to enjoy his WOD for 3 freakin' minutes! I figure I got 5 times as much enjoyment as he did.

To all, have a good day 3 and weekend. I'm off to the beach for a guys weekend of golf and deep sea fishing.

8:49 as compared to 7:07 last time. i put forth my best but my butt and lower back were sore from yesterday and i ran a 12:00 1.5mi immediately before. hence, the thrusters were my downfall whereas last time they felt great. so im not completely satisfied w/ the time but not totally bummed either. now im off to vegas where ill try my darnedest to do a couple of workouts (run and that card workout) as well as stay IN THE ZONE. smell ya later!

9:06. Thrusters with 40# barbell. An increase from the 30# bar I normally use for thrusters. All pullups were "hop-ups" working on negatives. I did get the first two on my own though from a position where my feet were supported at the bottom. Only the last set of thrusters was broken. Started with CF warmup x3 plus pushups minus pullups. Ended with 3 sets of 10 V-ups and handstand holds and L-sit holds (with bent legs).

all pullup sets broken

12:05:49 (that's minutes, not hours... although it felt like it at the time).
95lb thrusters 9 - 9 - 5/4 - 6/3 -5/4
pullups 9 - 9 - 5/4 - 5/4 - 5/3/1

first two rounds of pullups were deadhang; then the kipping started taking over...

warm-up with lunges, high knees, buttkickers, Karioki's (sp - I don't sing!), and then skipping.

6:58:02 as Rx'd

I'm really beginning to height the Gravitron Machine. It doesn't provide enough room to kip while doing pullups. In the morning at home, my kips are smooth and easy. At work with that big grey post 12" in front of me I'm back to swinging like a rusty gate. Can't wait to get outside.

On a side note we had a yoga instructor come in last night after Karate class. I have to say after just 15 minutes of poses I can really feel a big difference in my lower back, chest & shoulders.

5:20
everything was unbroken, but my lungs had a hard time keeping up. Comining out of the hole on the thrusters is slowing me down.

11:00 as prescribed, all sets of pull-ups unbroken, thrusters were 9,6/3,7/2,7/2,6/3. My time on the last Fran was 23:30. Thanks Crossfit!

I liked this version a whole lot better. I got as follows:

1 Set broken 95# Thrusters
2 Sets broken pulls
Time: 5:58

As compared to 21Nov04's Time of 14:00.

Needless to say, I'm happy w/ the results. Anyone else like this version better?

8:05

Used 45 lb dumbells in each hand.

7:49

all sets unbroken, but had to take a few seconds to slow my heavy breathing between a few of the rounds.

Did a 3x30 abs quickie afterwards. 30 crunches on the ball, 30 incline situps w/ 25lb plate, 30 knees to elbows.

as rx'd: 7:50, all unbroken and I'm pretty happy with that because the thrusters were kicking my butt! Finished up with L sits, dips, and hand stand practice...

This is my first cross fit week. Because I have been lifting for years, I have to ward off my naive thoughts of "this one sounds easy"...only to be panting and gasping for air a minute into it. I almost upped the weight on this one...glad I didn't!! Kudos to everyone who finishes these workouts, especially you guys under 5 minutes.

My traps, wrists and forearms are still burning. I understand my wrists (they're puny) but as for the others, I'm afraid I was leaning on the thrusters. Any thoughts? I've always struggled with bar position on front squats and snatches. The good news is the pull-ups went well.

Also 3 max sets of pushups and unanchored situps crossfit warm up and recon ron pullups and dips w/45#

Stephen,

I also 'liked' this version better, but I think it's only because it doesn't crush me as much as starting with a 21-rep round. For me, it's a shorter length of time on the Pain Train.

16:00 minutes to complete.
First 2 rounds unbroken.
Next 3 rounds broken and had to reduce the weight on the thrusters

Fran PR 5:25

FF 4:32

Pukie's sick cousin, Blackout the Clown was on my ass today.

Errr!

6:00 as prescribed.

As designated...5:22.10 (Thrusters were ass-to-ankles, pullups were dead-hang).

WOD was #3 on the day. Started with a lower body lift (including squats) and a 5 mile run. Mid-morning I did a 2 mile continuous swim, plus some intervals (4000 yards total). Yet this was faster than last time by over 30 seconds.

I think I prefer the other version of Fran...it seems more difficult.

6:03
Thrusters were good. Pullups pathetic. Looked like some sort of perverted dance move.

11:31
All sets unbroken. Why so long then you ask? In my attempt (successful) to avoid puking oatmeal on the nice lady training next to me, I took some longer than usual rests b/w rounds.

11:25 85lb. Thrusters.
4th & 5th set of thrusters were broken up 5/4.
3rd thru 5th set of pullups were so broken up I coudn't find all the pieces when I was done.

First post in a long time, and nearly first WOD in a long time too! Who says children don't change your life. Good Thrusters but I am imited by my pullup strength at the minute - 6:17.

All thruster sets unbroken
Pullups on rings w/kip: 9, 5/4, 5/4, 3/3/3, 4/3/2

Total time: ~18 minutes

25 degrees outside today, and the cold air really made the ole lungs burn soooo good. This workout was harder than it looked before I started it, as usual with Crossfit.

5:30

as rx'd
6:26

4:12 as rx'd. Yeah, it smoked me like cheap crack alright!
BW=246

7:20

Due to an elbow problem I cant shake using the inside grip on gravitron, I switched to the wide grip. This has solved the elbow problem, but not I have to use some assistance on pullups now.

FF is a nasty B%$#h.

45kg on Thrusters
3:48

If you think about it tomorrow, send your energy to Wichita Kansas. My son will be wrestling in the State tournament.

5:46

7:01 as rx'd

26:50 as prescribed

Everything broken... including me.

9:48 as Rx'd
1st set unbroken all the rest had 1 stop except for the last set of pull-ups which took 3 tries. This was a $5 hooker workout for me... Wasn't pretty but it got the job done.

CF W/U x 3

4:22 as Rx'd

Power cleaned weight from the deck rather than spend time in transit from pull-up bar to rack. Therefore, this was almost a minute faster than last time.

Wife:
6:00 -
Jumping pull-ups and 45# BB. First set was w/55#, 2nd w/ 50#, and other three were 45#. She messed up the first couple sets with a grip that was too wide and couldn't finish with the intensity. Time was 2 sec faster than last time w/ 50#. Next time...

9:11.

CF warmup x 2

8:30 as rx'd.

Finished with some glute-ham situps and back extensions.

3x10 bar dips.

As Rx'd. 4:58
23 sec better than last Fran.

Whew!

embarassingly enough had to take a few breaks during workout.

Thruster broken sets of 6,3
pull up sets of 5,4

23 minutes total.

didn't have heavy enough db's so i upped the reps to 12 on the thrusters. all sets unbroken - 4:50.

5:37

Subbed two 50# DBs for thrusters. Puncture wound on my forearm didn't like the bar.

Followed with a 3k row and a 1-3-5 pyramid of pullups, pushups, pullups. (1,2,3,...,10,9,...,1).

7:02 as Rx'd

I subbed 75# for the thruster.
8:31 feels like an accomplishment to me.
-Brandt

Will do, RUTMAN.

3:58 as rx'd
last full fran 8:23--Not quite as taxing as bigger sister.

Subbed 45lb DBs for the barbell on thrusters. Pullups on Gravitron with 180lbs assistance at 300lbs bodyweight.

24mins.

Broken sets on thrusters for first three sets, found rhythm on last two.
Broken sets on all for pullups, last set was mostly static holds about 1/3 way up.

A good workout!

7:36

Only 80lbs for thrusters.
Looking forward to tomorrow's workout. I can feel the pain!

7:15

Did yesterdays chipper before Fractured Fran.
2 rounds for time of:
10 Standing long jumps
100 ft Walking lunge
21 Kettlebell swings, 1.5 pood
21 Pull-ups
21 Burpess
21 Ball Slams, 20 pound yellow D-ball

Everything as prescribed.
Time 11:44

Followed by:
Press overhead 1-1-1 reps
Headspinning had to clean the weight so just did
135X3

Fractured Fran:
8:44

4:10. Was cruising until set #5, had to stop and talk to Jesus.

Did same workout as my Dad above in 11:46
did Fran with 45pound bar bdywight 85pounds in 3:49.

Did same workout as my Dad above in 11:46
did Fran with 45pound bar bdywight 85pounds in 3:49.

7:50!!!

I can not believe it. The first time I did Fran I had to do 65lbs. Fractured Fran is a more forgiving mistress.

Barry, that Indian buffett did wonders.

Had to sub 24kg kb swings for pull-ups. Time: 5:50.
Round 1 9/9
Round 2 9/9
Round 3 3-3-3/9 (rested with bar O/H)
Round 4 5-4/9
Round 5 5-4/9

Need to lessen transition times. Did a myriad of Jump ropes, glove work, and parallette practice at the end.

Warmed up with some 10# clubs;

5:59
35# dbs for thrusters. No breaks within sets. about 75 sec slower than last regular fran.

Finished with some kbs:
Snatch 26# 5/5, 36# 5/5
Double kb snatch/OHS: 26s x 5, 5

Tried a TGU with the 53: got 2/3 of the way up on the right side.

I was just starting crossfit the last time fran was done and I did not post my time . I wish I had because I think I would have smoked it!

15:47
all thrusts unbroken except last set
all chin assisted and broken
But I've come a long way

ENJOYED THE PAIN. LOOKING FORWARD TO MORE HARD WORK. COACH MIKE I AM STILL WORKING ON THAT SNATCH JUMP WITH A CLOSET DOWEL, NEEDS A LOT OF WORK. 7 MINUTES FOR TODAY'S WOD -LOVE, PEACE AND FITNESS

Time: 9:40 as RX'd
Did regular Fran in 17:50 last time.
45lbs thusters own me.

Finished off with some light C&J's.

Finished in 5:14 as RX'd.

3:55 as Rx'd
Final pull-ups were w/ kip

"Fran"
subbed 105lbs, for 95
8:18
lots of room for improvement
bodyweight 260 lbs
steveo

Did this past sundays WOD first

65# trusters
dead hang pulls
9:57

I have been working over time, feeling stressed and under the weather. First day back after a couple of days off.
John: performed as perscribed in 10:51.
Joe: 1st round 95lb, 2nd round 80lb, rest at 60lb in 10:51.

10:07 as rx

no breaks in thrusters
almost 2 minutes better than last time

65# thrusters
dead hang pulls
9:57

BW=212
Rd 1= deadhang chin 0:53
Rd 2= Deadhang pull-up 2:39
Rd 3= Kipped 3:53
Rd 4= 5:34
Rd 5= 7:09 total, all sets unbroken, thrusters not taken any deeper than bent knee

10 even.
Thought i was doing well until i saw all of the times... damn people!

my excuse is i ran to the gym.

finished with some gut work and another short run.

Used 45# Oly bar for thrusters.
My time 7:10

My wife did 3 rounds of:
45# Thrusters 9 reps
Body Rows 9 reps
Time= 5:30

ff has a nasty bit. 11.02 with 45kg barbell. i am struggling now though

Long day today:

Stew Smith Running WO:
4 mile run, stopping every 5 mins for:
20 squats
10 lunges/leg

Rested 10 mins to stretch and watch some sorority girls run the track ;), then I did

WOD:
Fractured Fran in 12:17

9 flat with 40kg (88 lbs)
thrusters no problem
pullups still haunt me
coming off back spasms last saturday that laid me up for a few days, this felt good

6:16
bw=211
the last 2 sets of pull-ups were broken into 6/3,
ff pretty much set my lungs on fire.....

FF: 9.37

Fun workout.

1: 9,9
2: 9,9
3: 6-3, 6-3
4: 9, 5-2-2
5: 6-3, 6-3

17:08

subbed 2 36lb kettlebells in the thrusters as usual.

Last Fran: 11:30 (only about a week ago)

Today's Fractured Fran: 12:10

Finished with:
Shoulder stretch
Janda Situp Negatives x3
more shoulder stretching
RKC Arm Bars
even more shoulder stretching
1 min handstand facing away from the wall - looking around and trying to walk back and forth
1 min handstand facing the wall - walking back and forth

Also, I'd been doing all my pullups overhand, and noticed my overhand grip pullups are much stronger than my underhand now. So today every set or every time I broke a set of pullups I switched grips: overhand, underhand, over/under, under/over.

a sorry showing today, all those weeks off are really showing

9:25 as RX'd

4:55

45 lb thrusters to coddle my back.

4:55

ring pullups.

This was soooo much easier than the whole Fran (unless you can do all the sets of the whole Fran without breaks).

forgot to mention my insanity prior to the workout. . . bottom to bottom tabata pushups.

after my third "rest" set, I gave up the B2B part. Scored 15 in the end. I wonder if I will ever be able to do this.

7:15

Introduced a friend to crossfit workouts today. It was a serious motivation to have a pair of eyes on me when I felt like resting. It was slightly annoying though that he did it a minute and a half faster than me.

Uuugh Na na na na, P-Diddy Records

8:46

Subbed 75# Thruster, 1st rd broken because I failed to warm-up my wrists adequately. Ouch! Shook it off and good to go.

Pull-ups on my new Power Rings (Awesome! Kipped like crazy!), unassisted and unbroken, except for last round (5&4).

Compared to 041122- 14:13 with 65# Thruster.

5:47 using 25kg sandbag for thrusters (this is all the small bag will hold, and I can't hold the larger bag in the start position - seems I really need to get an O-Lift set soon). Stubbed toe from weekend is nearly OK again (seems I was lucky).

Either 6:30 or 7:30, forgot my watch, had to use wall clock. Did Brazilian jiu jitsu for an hour and half before tackling this.
Used 85lbs for Thursters no unbroken
Pull ups broken on last 3 sets-5,4.
10 mins later, pukie got the best of me!
Fran is a great gal!
I feel great today

7:40

First WOD in over a year. Last two sets of pull broken. All thruster sets done with two 50# db's unbroken.

7:40
Thrusters done with 50# db's. Only sets broken were last 2 sets of pulls. First WOD in over a year, feeling very "unfit".

5:53
All thrusters unbroken but probably should go deeper.
PU's were with varying grips and the last couple of rounds were broken with some kipping.
Lots of form to work on.
On to deadlifts!!!

8.48

5:39 as rx'd

Sandy 4'31 as prescribed

Warm up
3 sets of:
25 Push Ups
25 Body Weight Squats
25 Sit Ups
10 Overhead Squats (45lb Olympic Bar)

Workout
"Fractured Fran"
as prescribed
Time: 4:32

terrible time 11:39 my pullup endurance is shot. I did 4 sets of 7 earlier today but that should not have affected me this much.

9:41. I'm calling bullshit on some of these times. If it took Kelly over 7 minutes then there's no way some of you guys did this in under 5, and I even see a few sub4 up there?! no way.

7:23

This was my 2nd work out today. Did 10 mile run with 40min of tempo work. I could have waited all day and still not felt recovered today.

Thrusters with a 50# bar

All sets broken except for the 1st set. It feels good to be tired all over.

did 3 with 95 lbs and thought, "No way!"
started over using 75 lbs for all sets; all but first broken; felt weak today
pullups (kipping) only broken on last set

12:55

(compares to 10:40 in Nov '04 using 65 lb with poor depth; depth today was much better)

Slightly chipped a tooth last time I did thrusters (bar hit chin on the way up), so I thought, "I'd better warmup with the bar." Promptly whacked myself in the chin again on the second one! D'oh! Chipped another tooth. Moron.

9:21 as Rxed

9:30
2nd-5th sets of thrusters broken to two sets. not deep enough.

9:57

8:44 - felt slow and weak today

Thanks!

Fran is one of my weakest "girls" but my lower body strength is improving dramatically.

BTW=150. Weight as prescribed.

05:58.

Did the DL workout after this.

-D.

"f*@^$#g fran".....oops, sorry i meant "fractured fran"

9.04 as rx'd

pukie was oh so close...

12:14

Thursters @ 105#

Pullups unassisted - 4 & 5 rep sets

7:47 vs 8:32 for previous Fran. I was on a blistering pace, completing the first 3 sets under 4 minutes....then fatigue set in. Last 2 sets of pullups were 4,3,2 and last 2 sets of thrusters were broken as well. Followed this with yesterday's WOD.

I knew something wasn't right! Did rounds of 5 not 9. What a putz!
Time was 5:40 and I thought I was a stud!
Looks like I'm going back to the gym and doing rounds of 9. Oy vey!

23:37

Modified Frac Fran

65Lbs and used weight assisted PU machine (for the last time)
1st set 9 unbroken

2nd set 6 and 3 Thrusters and PU

3-5 sets 5 and 4 on both thruster and PU.

WOD as RXd'

8:17 all thrusters unbroken all pullups broken

OK, got it right and FF kicked my a$$!
10:24
Almost 2 min slower than the last proper Fran. Should probably try this with more in the tank, but no excuses or whining. The time is what it is!!

Totally gassed on this one. Time was 11:22, best Fran time was 7:40 (although that was under optimal motivation conditions (Colorado seminar)).

I'll invoke one excuse . . . to warm up, I had done 3 sets of 500m C2 rows in 1:38, 1:39, and 1:40 . . . the first one is a PR, and I'd never strung 3 bouts together like that before (2 minutes between each bout.)

Bodyweight=108

Barbell thrusters, 65 pounds
Pull-ups (all dead hang, wide overhand grip)

5 rounds for time of 10'03"21

Sore and tired from substituting for bodysculpt instructor yesterday. I had the class do thrusters, burpees, step-ups, lunges, and sdhps alternated with upper body supersets. I nearly met Pukie! They hated me during the workout and loved me when it was over.

3:15 as Rx'ed.
Should've gotten video.

7:50
Last two rounds broken in PUs and thruster

10:53

pullups turned to "jumpups" after round 2

Got to work this today because I got to work extra this week. Unfortunately we had to wash and wipe down the Rescue apparatuses right when I was about to start FF. So I felt I spent my training aggression on the clean up. But it's okay, my shoulders got a good workout.

Time was okay. 7:05

As I mentioned in WOD 2/21, I followed this WOD with another WOD. The cardio couplet.

used 2 53lbs KB
assisted PU

14:00 3 rounds

9 min 21 sec. 45lbs on bar thrusters, down to dynamax ball.

6:53 as RX'd
compared to last "Fran" 7:06(pr)

I knew it should be faster because I can't do "Fran" sets without breaks, but with "FF" I could push through the 9's okay until the last set. This was good training/pacing for the real Fran.
I was tired from climbing today and still sore from a big run and DL's yesterday.

My first gym workout in months and I felt it. Used 40 kg or 88 pounds.

16 minutes 51 seconds.

4:56

All thruster sets unbroken. Last 2 pullups sets broken into 5/4s.

Last real "Fran" was 7:28, so I am extremely happy with this...!

10:00 50# dumbells sets 1 and 2 unbroken

8:22

6:40
I thought it would be easier than the regular Fran but I was wrong.

9mins 13seconds

I thought it would be easy from the first set. I soon fell to a slow pace. Ha ha. Brilliant!

9:25
This is 1:25 better than the real Fran in November. Only two breaks in the pullups. Thrusters went 9;5-4;3-3-3;3-3-3;3-3-3.

7 1/2 min.

breaks on pull ups rds 3-5, on thrusters rds 4 & 5

7:45
3 weeks off due to back problems, DB thrusters nice and light 20kg, last 3 PU's broken

4:22

6:55 as Rx'd
I didn't do the thrusters correctly the first time, so I re-attempted it today. This is a serious work-out.