Oh yeah, Now we're in a test tube. Let's see what this version of Fran has to offer.

Ouch!

Wow. And I thought that I did enough pulls today.

Ok, being a newbie, I need a clarification. Do we do these straight through, 45 thrusters then 45 pullups, or is it broken up 21-15-9 reps switching between exercises? And being a measly buck 15, can decrease the weight on the thrusters?

TIA!

Veronica - it looks to me like we are in an experiment comparing Fran (21, 15, 9) and other ways to do the same amount of work. This one looks like each exercise is done straight through before doing the other. You can lower the weight. Often those (like me) who lower the weight post what they used for keeping track in the future..

This'll be a good pre-PT workout, then I'll be beat for the squadron stuff. Oh well, I like showing up for PT all sweaty and beat down from the WOD when everyone else is still trying to wake up. The other guys who work out pretty good on their own ask me what I did and it gives me a chance to tell them about Crossfit. I like seeing their eyes get big when I explain the WOD to them.

no decreasing the weight on the thrusters unless we can decrease the reps on the pullups!

of course, that's the hard line. i'm sure the vets here will say, "do what you can." for a while i wasn't able to do everything as prescribed. hell, i still can't complete Chelsea (28 though, baby).

but to be fair the exercise as Rx-ed is 95# thrusters.

i'm sure there is someone on here weighing near your weight that will still kick my ass at this.

don't mind me, i just like to keep the pressure up...

'specially cuz my workout partner kept up with me on deadlifts and he weighs like 40# less than me!

i hate him.

Logan,

Strong work, You're an inspiration and a CrossFit champion! Congratulations on the Kansas state meet results. Kansas is no push over state when it comes to wrestling either, those farmers take their wrestling seriously.

In the words of Lil Jon...

WhAt!

Yeeaahhh...Okay!

(oh goodness)

logan rutherford is a stud!!!! i want to make this kid an olympic lifter!!! he can go to the jr worlds!!!! coach burgener

OK, Kevin, I'll give it a go and see how many I can rep out b4 I break my back! :) Do we have a choice of dumbbells or barbell on this?

Nice going son of Rutman!! Watch for great things from Logan in the future. Comes from a pretty good gene pool!
Rut, you gotta be one proud papa!

Veronica etc., CrossFit is SCALEABLE. Do the weight you can manage safely.

90 pullups yesterday...45 pullups today....hmmm

I'm new to the CrossFit program. I wasn't able to the 45 Thrusters and 45 Pullups in a single set. I was able to get through the workout breaking it up into back-to-back sets. Is this the correct way to do this workout?

Thrusters
95# x 15
95# x 10
95# x 10
95# x 10

Pullup
10
10
10
8
7
6

Thanks,
Andy

7:22

"Fat Fran" was 2 seconds slower than "Fractured Fran"

AWESOME! before I came across cross fit, i was training my wrestlers once a week w/similar workouts, now that i visit regularly, I have a better idea of what a true cross fit workout is like!
One of my kids right now is 30-0, and only a sophomore - he will enter the region tournament friday and work to place top 3 for a trip to the NJ state wrestling tournament.

Regarding the workouts though, these cross fit workouts are perfect for the in season workouts as well as implementing for off season.

thanks for all the guidance & info to everyone at cross fit!

Just checked my blog, haven't had a rest day in 17 days now...I think I'll have one tomorrow...maybe;)

12:13
Second CroffFit Workout. I didnt really feel the effects until I was headed home. I still had to break the thrusters and pull-ups. One of these days I will be able to go straight through.

Tackling this one tomorrow morning.

Anyone that can do THIS workout in unbroken sets is an absolute monster.

8:02

Two minutes slower than "Fractured Fran".

7:51
But 95# was way too much for me so after 10 reps I droped to 70-75# and was @ about 6:30 when the phone rang...stopped my watch so I had a long enough rest to finish the PUs in two sets 30&15
Anyway LAUREN are we in the middle of that PULLUP PALlOUSA thing that was mentioned last fall???

Don't know about the rest of you, but I really miss Fran. I can't wait for her to get back.

19:03

This "Mended Fran" looks to be painful. heh...

Furious Fran

APFT this morning was a train wreck. 65 pushups (90%), 79 situps (105%), 19:12 2 mile run (Huge failure). I'm going to work on the run using Stew Smith's 6 week program, and continue the WOD. I've got a lot of work to do until April. I'm going to go take a shower and cry into my pillow....I hate running.

Still sore from yesterday's pullups...this might be a tough one

9:05 as prescribed.

13:36--about 30 sec slower than Fractured Fran.

Still having trouble getting into a strong shoulder rack, especially after coming down from the push press. Pullups felt much stronger. I was able to knock out the first 12 non-stop immediately after finishing my 45th thruster. After that they were pretty broken, including some jumping singles at the end. All thrusters were broken, usually into sets of 3-5.

1st crossfit workout.

kept the thruster wt low to learn the movement.
66# 15, 10, 10, 5, 5
gym got rid of its pullup bar. what kind of "gym" gets rid of its pullup bar???
95# lat pulldowns(high as it could go)
8, 10, 10, 5, 7, 6, 4

13.51

all I can do is improve, right?

8:19
2:30 minutes slower than fractured fran. Not feeling well today though.

7:52 as RX'ed

1st workout after a bout with the flu.
6:02 as compared with 5:19 for fractured fran.
Thrusters 22/6/7/5/5
Pullups 20/10/8/7

I'm very new and dont know what a pound thruster is could anyone please tell me. Thanks

7 min 12 sec as prescribed

short and sweet but a good workout

TJ, check the Exercises link on the main page (upper left). It has videos of all the common exercises for the WOD.

8:58

I Love this sh*t

TJ - That's just a thruster with 95 pounds. Takes a while for your eyes to adjust after you see that 45.... ;) But yes, exercise link is on the main page.

Welcome!
Laura

12:18

Curiously this time is almost 5min slower than my Fractured Fran time. I did add 5# to my thruster wt and used the standard long olympic wt bar this time.

Got interupted again by someone who doesn't mind butting into a guy's workout to talk for four minutes. I guess he didn't notice that I spent the whole "conversation" bent over, trying to catch my breath. So I'll call it roughly:
8 min.
Thrusters- 20,5,5,5,5,5
Pullups- (were broke-up like a highschool sweetheart) ???

week 1 on the program so,
65# thrusters broken 15,15,9,6
pullups 15,15,15 broken

oh yeah 12:09

65# thrusters were broken up 21,15,9
pull-ups 15,15,15

11:10

Hey Steven N, that's a great first CrossFit workout! One piece of advice though, if your gym got rid of it's pullup bar, go get another gym. That's ridiculous even for normal gyms.

This is that day of the week where I get ready for the kettlebell convention:

Turkish Getups:
26lb kettlebell: 3R+L
44lb barbell: 1R+1L
44lb barbell: 1R+1L

kettlebell complex: 30 seconds rest between exercises
(down from 60 seconds rest last week)

36lb kettlebell swing x 3
44lb kettlebell swing x 3
53lb kettlebell swing x 3
62lb kettlebell swing x 5
72lb (2x36lb kb) jerk x 5
62lb kettlebell swing x 5
72lb (2x36lb kb) jerk x 5
62lb kettlebell swing x 5
72lb (2x36lb kb) jerk x 5
62lb kettlebell swing x 5
72lb (2x36lb kb) jerk x 5
62lb kettlebell swing x 5
72lb (2x36lb kb) jerk x 5

Janda Situps x 3
Janda Situp negatives x 3
Power ring jackknife from knees x 6
Power ring 3/4 jackknife from feet x 4

I'd never done barbell turkish getups before. I was impressed at how hard it was for my wrist to stablize the barbell. Considering my wrist stability is a bottleneck for me, I think I'll be including more barbell TGUs in the future.

Kettlebell stuff I'm cutting down the rest at the same time I'm adding volume. I got my efficient kettlebell form back in two sessions and I'm adapting pretty fast. I'll be totally rockin by the kb convention.

17:15

85 # thrusters 12
75 # thrusters 33 broken
pullups 9x5

14:00.01

both thrusters and pullups at prescibed weight and broken.

I was sure feeling yesterday all during this workout.

Warm-up:
Snatch 115# for eight doubles, minute rest.

I thought I was going to get a better time on this than FF. I was wrong. Thrusters went OK (30,15 w/ a 10 second rest) and took only a little over a minute. Couldn't breathe on pull-ups, though (20,10,5,4,3,3). Time was 3:45.

Julia did this one earlier today. She used PVC pipe for the thrusters and did her first 16 pull-ups unassisted in about 3 sets. Switched to stretch band assists after that and she cranked out the rest. Her time was 8:05.

still catching up
yesterday's WOD 24:33
last 2 sets pull ups broken
last two sets squats broken
will do today's later
Jeff

Struggling through.
All sets of everything broken.
12:58

Mike Donnelly

Clock says 6:43,
but I stopped the clock when my partner was doing his 30 pullups from yesterday WOD. Still I felt much better pounding out the reps as opposed to switching exercises. Getting the weight farther back on the thrusters, shoulders I finally loosening up a little.

Ran 800m, did crossfit warmup with 3 rounds of: 1 Kata, 10 karate belt dips, 25 situps, 100 broomstick twists, 50 broomstick goodmornings. After WOD worked on dynamic stretching with back kick & side kick. Also did some quick snatch warm-up drills to get my traps and upper back warmed up for thrusters.

Tried to break 10 min
Hit a 7:59:76
Must have missed some T's and P's???
95 lbs T's - broken
Kipped P's - broken

6:49
Subbed 40# DB Thrusters for 95# Bar Thrusters

16:16

Fran, in all her guises, is my nemesis ! Some day, somehow this WOD will have her day !!

On a positive note, I've gone from Fran 65 with all pullups assisted to Fran 95 with all pullups at BW. Today everything is broken, but I feel a sub-10 min Fran in my future !! Yeah baby !!

still working on actually completing the workout, as opposed to good time.

thruster broken into sets of 5 with 1min rest between. 13 min

pulls broken into sets of 10 then 5's. 9 min

22 min plus 2 min rest bet thruster and pulls.

24:00 total

I made a very grounding realization over the past couple of days...

Just because you can do a ****-load of push-ups doesn't mean you will be any good at bench-press.

I haven't been doing any of the power lifting routines or benchpresses and such for lack of equipment. I have just been subing exercises that were as close as possible to what was on the WoD. I've always known that if you perfect one movement, it is only going to marginally improve other movements using the same muscle group but I really didn't want to accept this. I felt better lying to myself.

Back when I was in the service, I managed to get my 1 rep bench-press max up to 285 and my push-ups up into the 90+ range on the PT test. Me being tall guy and a light 180 lbs, I thought that was pretty damn good.

Well, I've been out of the military for just over 4 years now and have managed to get my push-ups up to 111 in 2 minutes. Naturally, I thought that my chest strength had increased by a large amount and expected myself to kick some butt on the bench-press during the "three bars of death".

Wrong. I was able to perform the 10 reps at my body weight just barely. So now I am forced to accept reality and train as I should.

The moral of the story is...

IF YOU WANT TO BE GOOD AT PUSH-UPS, DO PUSH-UPS. IF YOU WANT TO BE GOOD AT EVERYTHING, DO CROSSFIT.

For all of you out there that are subing one movement with another, don't do it anymore. FOLLOW THE WOD AS IT IS WRITTEN.

Hope this helps someone out and sorry for writting an essay.

9:08.

Used 65lb barbell for thrusters. Surprising - I have been using 2 40lb dumbells for thrusters up til now, but even when warming up realized I couldn't handle 80lbs on the bar. Must be the strict enforcement of the front squat (which for me is a weakness)when using the bar.

Took me 4 or 5 breaks to get through both thrusters and pullups.

17:04 with 40 kg thrusters

pullups and thrusters broken big style...

previous 2 days pain felt throughout like a nagging other half......doh!

27:03 as prescribed.

That's 13 seconds longer than Fractured Fran. I felt exhausted today (the end of my first full week of Crossfit), so I thought I would be a lot slower. My form on both exercises needs work.

95 # Thrusters: 15, 10, 10, 10
Pullups: 30, 10, 5

6:37

Felt sluggish today after only two days on last week and four days off before today's WOD. Gotta get back in the game. Errr!!

50 reps for each.

8:06

My pulling up muscles are hurting.

i did thrusters from behind the neck(thinking that they are easier i used 135 lbs. rather than 95). im nursing a soar pair of elbows so i wimped on the normal thruster form.
135 lb. behind neck thruster x 45
pullups x 45
time:6:24

Focused only on time, used 45# DBs for the thrusters. Hip flexibility improving, discovered the "lizard" stretch. Finished thrusters with a straight set of ten, proved that no one ever died from hard work. Will work up to unbroken sets from here on in.

Did Gravitron, 180# suppport at 300# BW for 13 reps of pull up. Did jumping pullups for the rest, was as exploded afterwards as if I had done the Gravitron.

13m and change.

16:04 as prescribed, thrusters were 1 set of 10, then 7 sets of 5, pull-ups were all broken up. The thrusters alone took me 11 minutes, just as long as all of fractured Fran the other day.

45lb thrusters, unassisted pullups (same as for Fractured Fran)
10min, 15 seconds

Fractured Fran: 9min 21sec.

thrusts 10, 10, 8, 8, etc to 45
45 chins in sets of 5

17:31

Excecuted as Rx'd @ 11:45 complete.
Post-WOD efforts:
-45 un-weighted dips
- ~ 1mile run with interval sprints
- 25 abmat sit-ups.

4:34 for "Fran-kenstein"

Wife:
6:04 w/ 50# BB thrusters & jumping pull-ups

It is interesting to note the difference on her heartrate monitor: Fractured Fran had a slightly higher avg HR and a few more calories than this one, although the times were essentially the same. It seems that the alternating exercises allowed her to keep the intensity higher. Then again, the warm-ups might have caused the difference, too. Interesting...

8:36.
Does anyone know what a headache in the back of the head means? I heard that it could mean a pulled muscle in the neck area, would appreciate any help.

8:05

12:20
Still recovering from yesterdays pullups. Thrusters-20,15,10.
Pulls-10,10,5,10,10
Is anyone else's hands tore up? Gotta love this week. :)

Sandy: 5'34 with 95 lb thrusters. Pull ups broken but unassisted. 1 minute slower than last week's Fran

Darlene: 8'03" with 65 lb thrusters. Pull ups assisted with rubber band.

Steve and I did the three bars of death today.
Deadlift: 245
Bench: 165
Clean: 125
24:20
(Thank God Coach Mike wasn't around to see the disaster I was calling a "Clean" towards the end.) Connors out sick, probably be back kick my rear on Thursday.

CF warm-up

WOD - 15 minutes.
all sets broken.

breath was so hard to swallow.

great workout!

It's tough being out with kick ass flu for 2 weeks and seeing all those CF WOD's and not having the energy to go at them (in addition I reaggravated an age old nerve impingement in the lower back...uuugh!
I walked' thru many of them
But decided to go at Fractured Fran today
Went 8:20 something.. Final rounds reminded me I'm still livin...large!

9:41 as Rx'd

2 minutes 39 seconds slower than "Fractured Fran".

That Gosh Darn Fran!
Fractured was 4:58. Gosh Darn Fran 6:53. Darn her!

I'm a day behind (weekends I rarely get a chance to work out much), but this is going to be "fun" tomorrow!

Monday, I 'did' Linda (man, I hope my wife doesn't read these notes!), not too bad:
BW 175lb, but I'm a bit on the weaker side, so the weights were:
DL - 190
BP - 150
Cleans - 120

Time: 27:58. Ouch. Most of the cleans were in sets of "1 or 2 hang cleans, then from the deck" but not horrible form.

Now, on Tuesday evening, my back is still just sore (and really tired!), but not hurting, so this was a good WOD for me.

Today was the cardio of death from yesterday, done with way too many assisted pullups on the Gravitron (about half were honest, but I just couldn't do 90 real pullups), with a total time of 26 minutes flat.

We'll see how I do on mega-Fran, or whatever this ends up being called...

Yowza!

2nd WOD

45lb thrusters, broken-18,17,15=50
45modified pullups, broken-24,21,7=52
Time:13min

For good measure: pushups: 25,19
squats: 50,60

5:15, as written.

Thought I would be faster than 5 sets of 9, which I completed in 4:10. Guess I rested too much.

My break down was:
thrusters: 24, 13, 8
Pull-ups: 25, 12, 8

As designated...6:38.17

WOD was #3. Played polo for an hour this morning and then did a run(3)-swim(1)-run(3) at lunch.

6:34
35# dbs. 36 sec slower than fractured Frannie.

Warmed up with OHS: 45/65/85x10, 95x5

Brilliant realization that chin ups are not the same as pull ups! Can't wait to get back to the gym tomorrow and work on the correct excersise. I've been telling all my friends about crossfit...one responded "You've met your own people!"

9:28

15:35 as rxed

fractured fran took me 11:10.

the last 15 pull-ups took me 4:30.

13:50

75# Thrusters broken
PU broken

8:53
sets of 15
2nd 2 pu assisted
75lbs

8:37 as Rx'd

broke thrusters into 3 sets
pullups at 20,5,5,5,5,5

still quite sore from Sunday's 3 bars of death

Trudged through with a 7:47 time and it was ugly.

Just finished this month's Crossfit Journal. It did an excellent job explaining why our times on this mega-Fran were slower than on fractured Fran. Although their data was based only on one athlete, I am impressed by the attempt at measuring athlete output scientifically. So much of the exercise science I read is either too esoteric to be useful or too dogmatic to be believed. Good job, guys.

9:08 (Fractured Fran - 8:49, Fran PR - 7:07)

all around this one felt better than Fractured Fran despite the slower time. thrusters were much better but the pullups hurt and the kips on the pullups were strugglin. im sick of being mediocre but committed to becoming better. fortitude...perserverance...Crossfit on the Zone...yeah, baby.

7:20 on this one. WOD was workout number 3 on the day. Pushup/pullup/situp/dip pyramid in the morning, 3 hour fencing practice, then the WOD.

My sickness is going away; the antibiotics are staying with me, causing major heartburn and nausea. Trying to work through it, but had a few pukies on this one.

Sore shoulder and sore back both acting up- limped home in 12:50, with prescribed weights and reps, broken sets.

This was my first WOD in the U.S.

I took the last week off while I moved from Italy.

I don't have my equipment yet so I did yesterday's workout.

25:31

Tim Kl you kicked my butt.

It feels good to be back.

Crossfit warmup x 1(no pullups, Bar OHS, 50 jumpjacks)

3:40

Trifecta will infect ya. Felt residual from "3 bars of woe" all day.

this took 15.10 and they all hurt. shouldn't have read the cfj before i started.

fractured fran took 11.05

11:03
Used 50 lbs for thrusters; getting over flu added a near hypoxic element. Pullups were mostly sets of 5.

Grady - score one for the big guys! Nice time!

9:05 everything broken - some pullups suspect

Murph

3:20

That is 1:30 faster than the 9x5 rep scheme.

Time 5:40

To me, this one was much harder than "Fractured Fran". Finished 1:07 slower than FF.

Time: 12:05 as RX'd.
Feel stressed, tired, sore and like a little ball of misery. I was going to completely skip this one but the little voice in the back of my mind said go for it. Now that little voice is saying I could of done better if I didn't feel like crap.

2000m swim:
500m warmup
500m sidestroke
4x100m sprints
4x50m sidestroke sprints
400m cooldown with paddles

WOD: 4:52

4x10 HSPU
4x15 Glute Ham Situps
4x10 KN2E

Taking a lap around the island later.

as prescribed 40 mins

5:43 as RX'd

thrusters done 20/10/8/7
pullups 10/10/10/5/1/2/1/1

compares to 6:53 for Frac Fran & 7:06 for Fran
I believe that Fran will now go much faster, I climbed several hours at the gym prior.

I got to work out with the madmen at Gym Jones tonight

10:00

Broke into 15x3 pullups and
15x5 thrusters w/10lbs. medicene ball. Had to catch my breath a couple of times but tried not to stop my than necessary.

to RCL--
You are correct that pullups and chinups are different. However, in Crossfit, pullups generally mean anyway you can go from a deadhang to chin over the bar or chest touching the bar is good. palms facing any way is A-ok. also most people also kip and lurch and do whatever they can to pull out just one more. Jim

5:52

thrusters 20/10/5/5/5
pullups 15/8/6/5/4/4/3

not too happy with the broken sets, but i did what i could until failure, and then i want on to the next set

i love crossfit

it hurts a little ;)

17:16 - I am happy with this time...for now.

I used 65 pounds for thrusters and cranked out 21 reps in 2 minutes. That freakin' ROCKED. Finished 45 reps in 7:31. (for comparison, I used 45 for Fran at Jan 15 clinic)

Completed 21 single pull ups at the 11:37 mark and 30 reps by the 13:45 mark. Took 3 1/2 minutes to do the last 15.

I am modifying the pullups by starting off standing and not at the dead hang but by far this is the most difficult method of doing pullups I have tried and I didn't count pullups that didn't make chin to bar. When ever I did have to count one as failed, I took a (gasping) stroll around the room and came back at them.

ps Thrusters were broken: 10/4/5/6/5/5/5/5

And I'm with JP. Since I have started forcing myself to do the movements - regardless of time - as close to prescribed as possible, I have seen major gains in my abilities.

Either 8:24 or 9:24. I forgot exactly where I started on the wall clock. Fractured Fran the other day was 05:59 I believe. I can really see how much it helps to be able to mix up the sets.

-D.

5:54

Used 25kg sandbag for thrusters. Fractured Fran was 5:47 under same conditions.

~18 minutes

two 30 pounds dumb bells for the thrusters.
10-7-7-7-6-6-2

I have to jump 6-7 inches to reach the pullup bar in my gym. After yesterday's squats and the thrusters I could barely even reach the bar haha. I did 2-1-1 and then ran a quarter mile and left. I think I'm going to have to start subbing pull downs for pull ups, not strong enough yet.

14:43

Throttled back on thrusters using only 65 lbs.
Pullups remain the limiting factor.

17:29

Thursters done in 7-10 rep sets
Pull-ups done in 5 rep sets

These 3 workouts really took it out of me. I am sore but it is a good sore. Gotta rest day coming up and then back at it.

I guess someone read my posting yesterday when I mentioned pull-ups were my achillies......more pull-ups today!!! Makes you stronger I guess (hope).

time=7:22, almost 2 minutes more that Fractured Fran.

Thrusters were 25-10-5-5
pull-ups all broken

6:39 total
Blue band on PU.
2:58 after Thrusters

10:13 as prescribed, all broken sets

Thrusters 20-10-10-5
Pullups 16-9-6-5-5-4

7:48 for Fractured Fran last week.

For some odd reason when I got to the gym I though it was 48 instead of 45 reps......
48 x 65#
48 pulls
13:15

Could not do the WOD today, too tired, so I just did one set of Tabata Squats . . . . I averaged 9 per 20 second round. Fun.

As prescribed, broken into sets of 5 reps. 15:30, one minute slower than Fractured Fran.

Fran really frustrates me ("Frustrating Fran"). My grip on pullups sucks, and my thrusters are really bad. I just don't seem very explosive coming up out of the squat, keeping me from doing very many at a time.

But I'll do her as prescribed and eventually improve, I hope.

6:28
Finished up with weighted ring dips and weighted pull-ups with 35#s

4:53

6:24

I scaled this to 80%

45 75# thrusters
36 pullups

11:30

Fran 7:28
Todays 22:13

Early start at work so no extras today.

10.10 (about 1.30 better than Fractured Fran BUT only used a 30 kg sandbag this time.)

75# Thruster, 45 pullups. 12:00
-Brandt

8:04

30 seconds slower than Fractured Fran.

17:38

Thrusters (12,11,10,6,6)
PU's Broken, starting with 5's down to singles.

Finished the thrusters in just over five minutes. Working on PU strength and endurance. At least I'm doing them w/o assistance now. Felt it was the best way to gauge progress. The downside is that it cuts down on the cadio part of the WOD for me.

My time today was 2:16 slower than Fractured Fran's time of 15:22.

Tim

Finished yesterday's "Fran" today in 26:32

Warmed up w/ sqdrn PT: 400m, 20 push, 20 sit, repeat 6 times

Thrusters: 10/7/5/5/7/5/4/2

PUs:10/7/5/4/5/5/3/3/3

9:40
I definately messed up the "Fractured Fran" from a few days ago by not going all the way down on the thrusters. This was much more difficult and the time reflects it. Definately a lot of room for improvement on this one.

time was 10:40 a minute better than the last fran.

Underestimated Fran again.

7:40

Thrusters: 16-10-9-10
Pull-ups: 12-10-10-6-7

Finished w/handstands and 45# OHS

12:13
thrusters with 95lbs:
10, 10, 10, 8, 7.

pull ups:
15, 10, 10, 5, 5.

11:12

thrusters: 21,10,10,4
pullups: mostly sets of 3

1:51 slower than "fractured fran"

Read the CrossFit Journal. Read how this one should be the most difficult of the bunch. Decided to do one of the other versions!

Did 9 sets of (5 thrusters plus 5 pullups).
Used 75 lb. for thrusters. (sets after #6 were broken, unfortunately)
Kipped all pullups.

10:58

Compares to 12:55 for the 5 sets of 9 version with 75 lb. and 10:40 for the 21-15-9 version where I used 65 lb. for the thrusters.

Didn't chip any teeth this time, which is progress!

I'll have to face the 45, 45 version one of these days.

Me and Joe still trying to recover from max deadlifts followed the next night by Linda.
John, perfomed as perscribed in 12:20, about 1 1/2 min longer than fractured Fran.
Joe, his legs are still trashed, went with 90 bodyweight squats and 45 pull-ups, about 10 min.

Stuck to the Rx I mean WOD.

Kawika got 11:45
Leroy got 6:15

While Leroy has a slight weakness in the Thrusters, Kawika still lacks fluidity in the Pull Ups. It's okay, we are looking forward to the next WOD. The feeling of not having an "easy" or light day in this system is our motivation.

So I havn't done a WOD in two weeks.
Thrusters broken sets first three with 95 then the rest with 85
8,8,5,8,7,5,5
Pullups where very weak this time, not sure why, it hurt to lift my arms up to the bar.
10,10,5,5,3,3,5,5
pull ups only took 5:26 minutes

total time of
16:56

Still sore from previous 2 WOD. Managed to complete thrusters in 2 sets chin ups were very broken completed the whole workout in 8:22
Mark

Did this one 3/2, but for later checking here are the results:

45-lb DB thrusters, varying degrees of assist on most of the pullups (jumping, using the Gravitron with some weight, kipping, whatever it took), everything broken into sets of 15-10-lots of little bits, but I finished all reps!

My last four pullups got some odd looks, they were all: big kip up, gasp down, drop, pant-pant-gasp, "okayjust3more", deep breath, (repeat) 8-)

Anyway, 8:09, almost a minute slower than fractured Fran. Now I have to go get the journal and read all about why it's slower!

15:30 w/ 85lbs

With apologies to Freddie Mercury (RIP):
(to the tune of "Fat Bottomed Girls")
Left alone with big Fat Franny, she was such a naughty nanny,
Heap big woman, you made a sad boy out of me!!
13:04 with no subs and deeeeep squats. My time is slowing because I am way stricter on my form and weight used than any previous attempts at Fran or her mutant sisters.
Shoulders hurt.

9:30

Somewhere between my last "regular" Fran (7:40, an all-time best) and "fractured" Fran (13:30 or so, an all-time worst)

Thrusters done in triples, pullups as singles by the end.

Followed it with a set of Tabata front squats with the 95-lb bar . . . 8 sets of 8.

Completed WOD in 12:26. still really sore from linda.

Broken up, PUs using Gravitron, which were broken up even further because I was switching off on the machine qith someone else.

about 17:00

CF warmup x 1
12:13 all broken

WOD RX'd

12:52, pullups took the most time

10:25

BW=212, Full-figured Fran as Rx:
9:26, over two minutes greater than fractured Fran. I can't get any rhythm on the thrusters (or breathing).

11:35 after 1.5 hours of basketball

24 minutes, second crossfit workout
thrusters
40kg broken into 7,3,2,2,2 then
30kg broken into 5,4,4,4,4,4,4

Pullups
ladders
1,2,3 / 1,2,2 / 1,2,2 / 1, 1and a half
then 27 singles

8:39

7 seconds faster than "Fractured Fran" although I was nursing a sore wrist during that WOD. As before, sudded 75# Thruster.