May 30, 2005

Monday 050530


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

Post time to comments.

Compare to 041121.


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Posted by lauren at May 30, 2005 6:50 PM

Subbed 35lb DBs for the 95lb thruster so I guess that's a 70lb thruster

Didn't kip with the pullups. 100% strict. All sets were broken except the last one.

13 minutes. I guess okay for my 2nd foray.

Comment #1 - Posted by: Kent Sewell at May 29, 2005 10:47 PM

used 30 kg for the thrusters, suffered quite a bit(i have come to the conclusion that i am very weak)
pullups were not to bad at all.
did workout with brother in law
steve's time =9.06
terry's time= 6.32 (body rows subbed for pull up's)
another awesome workout.

Comment #2 - Posted by: Stephen R at May 30, 2005 3:53 AM

Hi all,
Workout as follows (0645 hours)
Jon 50#DB's in the thruster and pull-up;
Duration 3:30
Until later...

Comment #3 - Posted by: Jonathan Jensen at May 30, 2005 4:04 AM

I used 50lb dbs as well and it made it appreciably harder in terms of balance ! Pull ups were broken into sets of 5 and 7.Used a very thick bar for pullups which burned my grip.10.23.I like these workouts,in and out and a real sense of progress !

Comment #4 - Posted by: guy at May 30, 2005 4:31 AM

My personal best on Fran! She hurts so good.

Comment #5 - Posted by: Mark Medlin at May 30, 2005 4:33 AM

7:58 as Rx'd
Thrusters unbroken
pullups very broken
Not too bad since I took last week off to play in a soccer tournament in the North Eastern coast city of Rimini, Italy.

Dowd's time: 10:30

Comment #6 - Posted by: TimKl at May 30, 2005 4:54 AM

Away from home; used 50 lb bag of sand for thrusters and monkeybars for pullups. 7:30

Comment #7 - Posted by: StephenT at May 30, 2005 5:06 AM

Rimini,beautiful place.Coe or Ovett ran a 3.30 1500m there in the 1980s!!

Comment #8 - Posted by: guy at May 30, 2005 5:07 AM

Hi again,
Workout as follows
Lisa (did the squat workout due to three days of
OHSQ 122, 133, 144, 149.5, 155#'s for
singles (dextral twinge of pain in trap
Front squat 144, 166, 188, 199, 210#'s for
singles (trap pain prevented Lisa from
competing 221)
Back squat 210, 232, 254, 270.5, 287#'s for
Bdw. 133 pounds
Until later...

Comment #9 - Posted by: Jonathan Jensen at May 30, 2005 5:33 AM

I look at these other scores and cannot believe them.

My first WOD. 37 minutes. Body weight = 80 kilograms, height = 187 centimetres.

Broke thrusters into fives and threes, pull ups into threes and twos.

This amounts to 21 + 15 + 9 = 45 reps each of thrusters and pullups? 90 reps total? Can't go to next set until last is done? Is this right?

I didn't think I was so bad, I know I'm a weak guy. Oh well. I'm tall and weak, the worst combo. I'm a jiu jitsu guy, I hope this helps me.

Cheers all, from Sydney.

Comment #10 - Posted by: phauna at May 30, 2005 5:33 AM

WU 6.5k jog, 130 pushups
35lb db
going better at going deep, but still needs work

Comment #11 - Posted by: Wayne at May 30, 2005 5:36 AM

Are pull ups supposed to be strict or kipping?

Comment #12 - Posted by: craigv at May 30, 2005 6:02 AM

Kipping. Rarely will we ask for or use the so called "strict" pull-up.

Comment #13 - Posted by: coach at May 30, 2005 6:27 AM

4:46 - 51 seconds faster

Fran done hungover;
now I'm left buttered
up and well toasted.

Comment #14 - Posted by: Graham at May 30, 2005 7:08 AM

7:23. Seems like a great time until you know that I used a 45# bar that was too light for me, but just enough for my old shoulder injury, and I had to modify the pull ups as usual. Someday baby, I will be able to say "as Rx'ed"! :)

Comment #15 - Posted by: New Girl at May 30, 2005 7:31 AM

all sets broken,found it tough first time posting my w.o.d results.

Crossfit is excellent and some of your guys times are inspirational.

total time=11.22

Comment #16 - Posted by: jnic at May 30, 2005 7:50 AM

9:14. All broken except 9's.
Hit it PEP!!

Comment #17 - Posted by: Rick Ihrie at May 30, 2005 7:55 AM

sorry... my first "ps" post -
Pu's: 14, 7, 11,4, 9
Thrusters: 11,7 11,4 9

Comment #18 - Posted by: Rick Ihrie at May 30, 2005 7:58 AM

4:05. No breaks but had to rest between 2nd set of thrusters and pull-ups. Then did some rowing intervals for a total of 5K

Comment #19 - Posted by: Todd H at May 30, 2005 8:05 AM

87% of Fran in 4:42.

At the seventh rep of the last thruster set, did something weird with my grip and ended up tweaking my left shoulder. Having dislocated it once before in a MMA comp., decided to play it safe and stop the WOD.

Tried to 'make up' for the lost last set of pullups by working ten minutes of one-arm pullup practice with my right arm.

Comment #20 - Posted by: josh at May 30, 2005 8:05 AM


Thrusters still suck; broken alot. Pullups deadhang and unbroken.

Comment #21 - Posted by: JSP at May 30, 2005 8:08 AM

err.. kipping means what? sorry to be dense!!

Comment #22 - Posted by: guy at May 30, 2005 8:22 AM

6:33 as RXed. Jonathan that's world record time (is that 2 50# DB's or 2 25# DB's?), great time!

Comment #23 - Posted by: Larry L. at May 30, 2005 8:24 AM

85#'s for thrusters, pretty much dead-hang pullups with the anti-kip crossbar on my pullup tower. Did this during a crazy lightning and thunder storm that shook the house.

Probably could have taken 2 seconds off my time with that OVA watch.

Comment #24 - Posted by: Steve S at May 30, 2005 8:26 AM

as Rx'd in 8:54...a little slow but it was the first WOD since last week so i may have been clearing some cob webs. felt great to workout again

Comment #25 - Posted by: Brian at May 30, 2005 8:36 AM

cf wux3

first time w/fran at 95#
bb thrusters 9-6-6 6-6-3 5-4
pullups 15-6 8-7 9

time 16:25

Comment #26 - Posted by: dennyy at May 30, 2005 8:52 AM

New PR! 4:28 last was time in April was 4:59.

Comment #27 - Posted by: Paul Peterson at May 30, 2005 8:55 AM

what is kipping?

also, do you do all the thrusters, then go to pullups, or do you alternate?

Comment #28 - Posted by: brandon at May 30, 2005 8:57 AM

9:15. Slower than at CFHQ in April (@7:30), however, this time all pullups were on my own (no jumping!) and I used 65# for the thrusters (I think I used 55# in April). Started w/CF warmup as usual and ended with L-sits (20 sec max hold still) and hollow rocks.

Comment #29 - Posted by: Norma at May 30, 2005 9:00 AM

3:40(2 minute PR!)

I didn't think I would be able to beat my last time of 5:44. I think the fact that I had a partner made a difference. He was timing and I wasn't constantly looking at my watch. I really think that made a big difference.

Comment #30 - Posted by: brian_g at May 30, 2005 9:19 AM

did plump "Fran"; subbed 2 x 24kg kettlebels for the 95# barbell.


Then did Pavel's Forced Recon Workout-
-weighted pull-ups (1.5 pood) 5 x 5
-alternating w/ clean and military press (1.5 pood x 2) 5 x 5
-Rock bottom front squats (2 x 1.5 pood) 10 x 5
-Kettlebell snatch (1.5 pood), hard but not to failure, which ended up being 20 total x 5 sets
-Alternating with strict hanging leg raises, got 12 x 5.


Comment #31 - Posted by: John H. at May 30, 2005 9:20 AM


I just died

Comment #32 - Posted by: shane_t at May 30, 2005 9:22 AM

first time with fran. they say you'll alway remember your first! used 25lb db's for thrusters and had to swith to lat pulls after first set of p-ups. took me ten minutes and my heart rate never dropped below 160. lots of pain!

Comment #33 - Posted by: rusty at May 30, 2005 9:33 AM

To see a kipping pull-up please see the archive from Sept 4, 2004 and watch Cill and Annie go to town with two types of kipping pull-ups. As far as performing Fran you complete your 21 thrusters then move to 21 pull-ups 15 thrusters 15 pull-ups 9 thrusters 9 pull-ups. When we talk about "unbroken sets" it means you didn't have to stop within your set of 21-15 or 9 to take a break. Don't feel bad if you do. It is pretty normal. The goal is unbroken sets. You'll see!

Comment #34 - Posted by: eva t. at May 30, 2005 9:41 AM

6:57...finger board PUs& 85# Fat Bar?thick bar thrusters

Comment #35 - Posted by: dave k at May 30, 2005 9:49 AM

4:35 - 75# thrusters to 10" box, kipping pullups. No breaks on the first round of either thrusters or pullups, breaks on second, none on the third.

105# OH squats - 2/3/5/4/3 - reps depended on how left shoulder was handling the load. All butt to ankles and all felt balanced, solid and nowhere close to a max effort today. Felt good.

44# kb GS snatch - 1:15 per arm, 16L/16R no rest
44# kb snatch swing - 35 per arm

15# OSC swipe - 1:15, 23 reps
20# double front swings - 3x20
10# performance swipes - 3x10

Comment #36 - Posted by: kelly moore at May 30, 2005 9:54 AM

Used 2 50 lb. DB's



Comment #37 - Posted by: JTinch at May 30, 2005 9:56 AM

Windows media link, how to perform kipping pullup & do Fran

Comment #38 - Posted by: jimc at May 30, 2005 10:06 AM


all thrusters unbroken

all sets of pull-ups broken

felt really stong doing this but not afterwards!!

Comment #39 - Posted by: DavidE at May 30, 2005 10:09 AM

finished fran in 16:50.

thrusters were all broken and pull ups were only broken on the 1st set. I was happy i managed 15 and 9 pull ups unbroken. I didn't have a pull up bar so i had to do them on a swing set off of a square wooden beem that was 8 inches by 8 inches so I couldn't grip it good.

This was my 5th crossfit workout and i really am enjoying the program.


Comment #40 - Posted by: Kevin S at May 30, 2005 10:15 AM

This didn't go so well today. Probably should've taken a rest day between Lynne and this one, but oh well, at least I'm caught up. Broken sets of pull-ups, thrusters on second round, longer rests than usual, came close to pukie. Time was 4:50.

Comment #41 - Posted by: Ryan Atkins at May 30, 2005 10:17 AM

The gym was closed today for Memorial Day, so I guess I will have to double up tommorrow.

Comment #42 - Posted by: Wade W. at May 30, 2005 10:56 AM

Sets were a little broken. Used 65lbs on the bar. Total time of 9 1/2 Min. It is still weak but getting better. Thanks

Comment #43 - Posted by: Tom at May 30, 2005 11:09 AM

So do you do 21 thrusters, then 21 pullups... 15 thrusters then 15 pullups... 9 thrusters and 9 pullups in that order?

Comment #44 - Posted by: jim at May 30, 2005 11:34 AM

used 2 1.5 pood KBs for thrusters. Pullup sets were broken.

Comment #45 - Posted by: Ben E. at May 30, 2005 11:47 AM


All sets unbroken, but some short breathers between sets.

Comment #46 - Posted by: Jay at May 30, 2005 11:51 AM

I think my pride hurts as much as my body. Saw the workout and thought "oh, yeah...five or ten minutes at the most...." and 25:53 later I was done.
Didn't quite understand the alternating so I did all thrusters and then all pullups. I did use 95lbs though, that's a first for me.

Thanks for the slice of humble pie.


Comment #47 - Posted by: boangeres at May 30, 2005 12:12 PM

I'm a newbie to crossfit, bodyweight:64kg height:170cm
I completed the WO in 15:18 with 2 30lb dbs(60 lbs) and strict pull-ups.

Comment #48 - Posted by: Dan at May 30, 2005 12:23 PM

First WOD ever!
bw: 151 age:19
Finished in 8:01
Used 2 30lb dumbbells because it was the only thing in the house. Pullups for 21 and 15 were broken. Middle Thruster was broken.

These workouts kick your ass

Comment #49 - Posted by: Andy at May 30, 2005 12:46 PM

6:45... about 2 min slower than PR

I have not been consistent with the WOD's for the past month or so and it sure showed today.

Comment #50 - Posted by: Erik at May 30, 2005 12:48 PM

As designated...5:20.61

WOD was #3 today. #1 at the track for plyos and sprints. #2 at the gym, lifted legs and some cardio.

This is (I believe) a PR...better than the November bout by almost 36 seconds. "Sell out" for those in the loop.

Comment #51 - Posted by: Matt G. at May 30, 2005 1:04 PM

Hey and I are exactly the same height/weight. Hang in there, before you know it you'll be flyin'.

Comment #52 - Posted by: Matt G. at May 30, 2005 1:05 PM

Hi all,
Larry L, I used 50# db's. Josh's time of 2:38 is the "Time!" GTG w/push presses 50 kilosx12x5 over a four hour period.
Until tomorrow...

Comment #53 - Posted by: Jonathan Jensen at May 30, 2005 1:21 PM

yeah first time under 10 min
did chins instead of pulls
thrusters as deep as possible every rep

Comment #54 - Posted by: timM at May 30, 2005 1:26 PM

Not really happy with this WOD. My knee was killing which resulted in squats being less than 90 degrees. Tried switching to the "b-squat" but it was still throbbing.
After getting frustrated with that my knees kept hitting the floor on a low pull up bar that I was using. Ended up not getting full extension. Looking forward to tomorrow's WOD and also to the next time Fran comes around.
It is hard to be satisfied when I know that I did not put forth a strict effort.

Comment #55 - Posted by: bradw at May 30, 2005 1:27 PM

80 pullups - 6:20

bar MU work

powers that be - Matt Gs bar MU video should be in the FAQ - I think it's actually cooler then the ring one although I understand coolness is not exactly the same as function

Comment #56 - Posted by: Bill Fox at May 30, 2005 1:38 PM

6:00 Felt strong and hurt good. Imagine my dismay when I realized I did the thrusters with 85# instead of 95#. That pesky math. Next time.

Comment #57 - Posted by: C Mezzone at May 30, 2005 2:02 PM


My first Fran- thrusters are getting a little better 15,6;10,5, 9
Pullups were 21;13,2;9.

Comment #58 - Posted by: Paul Si at May 30, 2005 2:10 PM

First real attempt at the WOD.

weight:220 height 6'2

The thrusters were no problem. But, the pull ups were sloppy and broken.

time 7:27

I'll be working on the pull ups.

Comment #59 - Posted by: Batch at May 30, 2005 2:15 PM

Fran 8:30

Comment #60 - Posted by: JF at May 30, 2005 2:16 PM all those who have served. those who are serving, and those who will sevrve FREEDOMS CAUSE...God Bless

Comment #61 - Posted by: dave k at May 30, 2005 2:26 PM

First time with Fran . . . 85# thrusters and broken pull-up sets.


Comment #62 - Posted by: David B. at May 30, 2005 2:51 PM

Hard work, 1st Fran today and it felt tough. Went in and subbed BB for DB's. Went as follows

Matt - Thrusters 88lbs 1st set broken
80lbs 2nd set broken
60lbs 3rd set broken
Pull-ups 75% bodyweight, all sets broken
total time = 10:55
Julie - thrusters 35lbs 1st set unbroken
35lbs 2nd set broken
35lbs unbroken
pull-ups 50% bodyweight all sets broken
total time = 7:37
Finished with some light sparring for 20 mins, can't wait till tomorrow, we'll be hitting the gym early!!!! LTD

Comment #63 - Posted by: matt L & Julie T at May 30, 2005 2:57 PM

Second posted WOD, didn't really keep time. I was just happy to complete the work out. Pull ups are deffinately the weak point. Took me about 25 minutes to do this one, just happy to finish it at this point. Did the first 21 pullups very broken but unassisted, did remainder of them broken with assistance.

Comment #64 - Posted by: Michael Howard at May 30, 2005 3:05 PM

5:57, first time unbroken thruster sets and 30 seconds faster than 6 weeks ago.

Comment #65 - Posted by: Peder Davis at May 30, 2005 3:19 PM

Wanted to catch up with "Lynne" today
bodyweight 254, bench 255
8 12
7 10
4 8
4 8
4 9

My weight has been staying down, so I reflected it on my Bench.
My bench is down slightly, but pull-ups continue to improve, so happy.

Immediately after, did "Fran"
as written 7:01
Thrusters were easy at 95lbs, pull-ups broken into 5's and 6's
Were I to do "Fran" fresh, I'm certain that I could get into the 5 min. range.


Comment #66 - Posted by: steveo at May 30, 2005 3:26 PM

Just over 7 minutes for the WOD, no kipping or assistance.

Comment #67 - Posted by: Dr. Davis at May 30, 2005 3:31 PM

4:51 as rx'd
This was my first sub 5 min post. Yipee.
Finished up with:
175# (bodyweight) bp 10/8/6/5/4
50# standing curls 4 sets of ten
recon ron on weighted pull-ups and weighted ring dips 45#'s
120# cable rope pulldowns 4 sets of ten
sit-ups 10 sets of 20
ran 2.5K

Comment #68 - Posted by: T.Rain at May 30, 2005 3:40 PM

9:44 as Rx'ed, Stop laughing, that constitutes a 1:56 improvement over the last time. Zone Good, Ass not as fat! Also cut 50 seconds off of the 1 mile run after Fran. Thank you Coach!

Comment #69 - Posted by: Ted Socha at May 30, 2005 4:08 PM

Freakin' sucked.
Last time, 8:30. This time, 11:33. Too much fun this weekend in SD with daughter's b-ball team. Also, I blasted through a warm up of db swings, running the staris, Turkish get ups, and sit ups. Maybe too much, but I need it.
I really hate Fran.

Comment #70 - Posted by: Ron N. at May 30, 2005 4:50 PM

8:39 as RX'd

Did Fran at the end of the 3rd quarter of the Hopkins-Duke game, got back in time for a National Championship. Go Jays!!!

PR by 6 minutes. Hey Matt, I went ugly early !! I am truly impressed by the smokin' times posted today. This gets me stoked for tomorrow.

Many thanks today to all who serve. God Bless.

Comment #71 - Posted by: Alex McClung at May 30, 2005 4:51 PM

I felt slow and weak today. 11:41 with 75# thrusters.

Comment #72 - Posted by: Brandt at May 30, 2005 5:08 PM


Comment #73 - Posted by: Colin at May 30, 2005 5:08 PM

8:56...pullups were pulldowns

Comment #74 - Posted by: robertb at May 30, 2005 5:16 PM

Alex, glad to hear you got ugly too.

Comment #75 - Posted by: Matt G. at May 30, 2005 5:18 PM


PR by :40 but i felt slow. everything except the first and last set of pullups were broken. tried to really control rest, but it still felt like i was resting too long. my legs need to be stronger.

a few hours later i went for a 2mi run at ~8min/mi pace.

Comment #76 - Posted by: ediddy at May 30, 2005 5:27 PM

10:12 as Rx'd

Comment #77 - Posted by: Jay M at May 30, 2005 5:41 PM

Time: 7:10 w/ 80lbs thrusters

My hands are cut and ripped to hell from pull-ups as of late and it's really eating into my time. Everytime I do pulls, the wounds get ripped open and start bleeding again, making it a slow healing process. Anyone got any tips? I always use chalk but the gym is all out right now.

Comment #78 - Posted by: Troy Archie at May 30, 2005 6:28 PM

Sandy: 5'11" with 95 lbs on the bar
Darlene: 10'35 with 85 lbs on the bar

Comment #79 - Posted by: Sandy at May 30, 2005 6:56 PM

Still resting my elbow so no pull-ups.

Did sets of 30,27,24,21,18,15,3,2 thrusters with 45,55,65,75,85,90,95,100 pounds in the mirror, working on form.

Nice time TimKl. I was wondering where you were.

Comment #80 - Posted by: Ahmik at May 30, 2005 7:04 PM

10:45 as Rx'd

Comment #81 - Posted by: Patrick Walsh at May 30, 2005 7:31 PM

I would like to use my boxing training, a decent 75 intense minutes, as an excuse for the slow progress with FRAN. Unfortunately, my pull-ups are my biggest problem even if I am rested and properly warmed up. But I still do them the proper way, dead hang, no kipping,…
Pull-ups followed by thrusters: 11.5 min
9,8,4 – 15, 6 (90lb)
8,7 – 15 (80 lb)
3,3,2,1 – 9 (80lb)

Comment #82 - Posted by: Karl-Rudolf Erlemann at May 30, 2005 7:40 PM

To all those who served and continue to serve our country, god bless.
“We must be the great arsenal of democracy. It is the strength of men and

women who value their freedom more highly than they value their lives.

We have the men – the skill – the wealth – and above all, the will…”

- Franklin Delano Roosevelt

I didn't record my time for fran but it was not impressive. All sets where done with 85 pounds ( need to go deeper next time)Thursters where broken , but quick. Pullups really slowed me down. The is my first day on the Zone i'll see how it goes.

Comment #83 - Posted by: Joseph_B at May 30, 2005 7:53 PM

I did a Memorial Day 10k today and it started with the National Anthem which really set the tone for the day. Thanks to all the warriors, past and present, for all you do.

"People sleep peaceably in their beds at night only because rough men(and women)stand ready to do violence on their behalf" -- G. Orwell

Comment #84 - Posted by: Rob M. at May 30, 2005 7:56 PM

6:39 as rx'd. Almost a minute slower than 2 weeks ago. Oh well, I guess that's what happens when you spend a week in Mexico drinking and not working out...Zone diet starts next week.

Comment #85 - Posted by: Lowell at May 30, 2005 8:00 PM

Rower- Time:15.04min Cal:300
Stairmaster-Time:15.00min Cal:239
Eliptical- Time:15min Cal:200

Three rounds, 21-15- and 9 reps, for time of:
85-pound Thruster
Total Pull-ups: 135
Total 85lbs Thrusters: 135

Comment #86 - Posted by: Durham M. IAFF at May 30, 2005 8:28 PM

5:32 (Coach, thanks for the clarification)

Second set of thrusters broken (so I could breathe), all others as prescribed. Done after easy OHS, SN and pistols practice. I got 5 reps on pistols with each leg PR. Tried ring dips, a bit of a coordination stabilizer muscle issue deficit, shook like crazy on first few sets of 5 got more stable with each set but also more tired. Crossfit has really encouraged me to try different things despite my utter incompetence at them.

Comment #87 - Posted by: craigv at May 30, 2005 8:29 PM

"Fran" time was 13:59.

I had to wait for the pull-up bar for at least 2 minutes while someone finished stretching on the combo pull-up/stretching station. The combo station is a bit unstable, so I think it helped me concentrate on keeping my kip efficient. I was making quite a ruckus with it for the first few pull-ups. Next time I think I'll try to make sure the pull-up bar is free and try to break 10 minutes.

Comment #88 - Posted by: Stanton at May 30, 2005 9:14 PM

4:45 as perscribed

Comment #89 - Posted by: PFEIFER at May 30, 2005 9:35 PM

4:54 as Rx'd

Back after a 6-week hiatus of trying to get big at the expense of fitness (please don't revoke my CrossFit posting privileges!). Coming back felt great in a painful way; absence truly does make the heart grow fonder.

Comment #90 - Posted by: Eric2 at May 30, 2005 9:45 PM

uhh, 45 minutes?

I stopped counting the seconds, and probably am +/- 10 minutes. That was insanely hard, I am insanely out of shape.

-or- I don't think I'm eating enough on this new paleo diet.

Comment #91 - Posted by: Martin at May 30, 2005 9:46 PM

uhh, 45 minutes?

I stopped counting the seconds, and probably am +/- 10 minutes. That was insanely hard, I am insanely out of shape.

-or- I don't think I'm eating enough on this new paleo diet.

Comment #92 - Posted by: Martin at May 30, 2005 9:46 PM

Bike trip

hand stand push-ups

Comment #93 - Posted by: S & H at May 30, 2005 10:09 PM

BW 70kg A 33
Thruster BB 45kg
Chins Neutral Grip
20 sec breaks between sets, walk away breaks within set.

Comment #94 - Posted by: Oz Andy at May 30, 2005 10:23 PM

As Rx'ed in 7:25

Comment #95 - Posted by: Wade W. at May 30, 2005 10:55 PM


High rep pull ups are a lot harder on rings. Although I still think this is a PR for me. I am pretty sure I have never gone through the thrusters unbroken before today.

Is there a way to kip in rings? I just start swinging around and banging into the tree trunk where my rings are hung.

Comment #96 - Posted by: J Jones at May 30, 2005 11:00 PM


using 35 kg sandbag for thrusters.

Comment #97 - Posted by: Christian Lemburg at May 31, 2005 12:33 AM

ran 5k with wife in about 28 mins.

Comment #98 - Posted by: kevin o at May 31, 2005 4:30 AM

First WOD back in about a year
10kg (22lb) dumbbells for trusters straight up, and had to get assist for chins 21=3sets x7, 15 and 9 time 8:44min.
Still a weak little girl when it comes pull ups. But working on it.
Oh how i missed the pain! :)

Comment #99 - Posted by: Fi at May 31, 2005 4:42 AM

these times are incredible!!

Comment #100 - Posted by: John Messano at May 31, 2005 4:45 AM


Comment #101 - Posted by: Jerry Hill at May 31, 2005 4:55 AM

tim 6.09
kev 8.07

Comment #102 - Posted by: Tim 'crack' H at May 31, 2005 5:43 AM

6:55, beat my last time by more than a minute!

Comment #103 - Posted by: Ben Kaminski at May 31, 2005 6:18 AM

5:53 - crap time, felt pukie before I even started the wod.

Comment #104 - Posted by: KevinA at May 31, 2005 6:29 AM

Just starting back at it. Whew thar hurt.

Todd Learn

Comment #105 - Posted by: Todd Learn at May 31, 2005 7:21 AM

5:29 as prescribed

Comment #106 - Posted by: JP B. at May 31, 2005 8:09 AM


Comment #107 - Posted by: Jeff K at May 31, 2005 9:12 AM

Still recovering from a long day (and some dehydration) on my Rainier trip... I felt weak and was fighting pukey back almost the entire time.

Time 17:59, all sets but the last set of thrusters broken.

Chins were on parallel shoulder width grips, no kipping.

Comment #108 - Posted by: Chris Mason at May 31, 2005 9:34 AM

"skinny Fran"

sub'd 85 lb Thrusters for 95 lb.

sets brokens


Comment #109 - Posted by: John Messano at May 31, 2005 9:41 AM


Since I tend to lean forward on thrusters, I concentrated on sitting back more. My shoulders and wrists felt much better.

Thruster: 17/4, 8/7, 9
Pullups: 21, 10/5, 9

HS practice and 95# OHS practice.

Comment #110 - Posted by: Kramer at May 31, 2005 10:26 AM

7:10 as prescribed. Six minutes better than last November!

Comment #111 - Posted by: RickB at May 31, 2005 10:58 AM


Second time ever doing Fran, still not too good with her yet. The thrusters really wipe me out. Last time was 11 minutes and change, so I'm very happy with the improvement. Also managed 17 pull-ups in one set, which is also a new PR (up from 15). Very happy with that.

Gonna hit the Tabata-WOD this evening, since I used yesterday to recover from the 24-hour paintball game I was at over the weekend.

Comment #112 - Posted by: David Knutzen at May 31, 2005 11:00 AM


40 kg thrusters (#88)
Everything broken

My poor arms....

Comment #113 - Posted by: Bo H. at May 31, 2005 12:18 PM


Substituted 35# dumbells for barbell (9:05 for Brian at 55# barbell). First and last set of thrusters were unbroken (first set did have a number of pauses). Pullups in sets of 6,5,4,3, and 2s for last set.

Comment #114 - Posted by: waffle at May 31, 2005 12:57 PM

Have been doing Fran as part of a weekly cycle recently. As Monday's workout it was hard work feeling sluggish after the weekend and times have crept up to 9.50's.

Felt charged up today and hit it full throttle - time is 8.27 (with 45kg thrusters) which is the same as my last posted effort but felt stronger. Pullups were better but still broken down to 2 and 3's by the end. Thrusters were broken in the first two sets but have a feeling I can cut down the rest here next time.

Happy with today and looking forward to hitting last weeks chipper tomorrow.

Cheers, Kempie

Comment #115 - Posted by: kempie at May 31, 2005 1:52 PM

9:20. For some reason, Fran is the only lady that has me posting slower times than 4 or 5 months ago. My pullups are much better and I didn't have to break up the thruster sets like I used to....makes me wonder if my stopwatch was working correctly before. I guess I was just resting too much today as I didn't feel very tanked when I was done.

Also went for a 20 mile bike ride a little while ago.

Comment #116 - Posted by: Scott K at May 31, 2005 1:55 PM

11:52 (vs. 25 minutes on Nov 21st of '04). Note: Fran was one of the first WOD's that I attempted as prescribed just after adopting CF methods last Fall. A 13 minute improvement in roughly 6 months shows that CF works... thanks Coach leading the way.

Comment #117 - Posted by: B_White at May 31, 2005 1:55 PM

Back from a small vacation:
Pull-up broken
Thrusters 95lb only broken on the 21

Comment #118 - Posted by: Rod at May 31, 2005 2:58 PM

"Fran" as Rx'd. First time I've been able to post that. It feels good.


Comment #119 - Posted by: Will Hunter at May 31, 2005 3:52 PM

050531 15:00 +/- 30s (timed on cellphone, forgot the watch) went ugly early and stayed that way. weak point is a tie between shoulders and popping the hips at the top to get a good push press going.
Just realized this is the first time I've done Fran for time.

Comment #120 - Posted by: lanedj at May 31, 2005 4:16 PM

A couple of days late as I just got back from interminable business trip to Italy. Very little sleep.

As prescribed (feels really good to say that!). BW 160#. 12:47. Almost croaked on thrusters. Pullups weren't so bad. First time on full-fledged Fran. Will certainly not be the last.

Comment #121 - Posted by: TK at May 31, 2005 4:48 PM

5:04 - used 35# dbs. 20 sec off pr pace of last November. Broke second set of thrusters 9/6.

1 min swipes, 10# clubs (18)
1 min swipes, 15# clubs (17)
2:15 min swipes, 15# clubs (37)

Comment #122 - Posted by: Lynne Pitts at May 31, 2005 5:59 PM

first wod back from a few weeks off.
definitely not back in the groove.
thrusters 2x50# dbs a2a
thick bar pullups
time = 8:16

Comment #123 - Posted by: JC at May 31, 2005 7:52 PM

TIME 2:44

Comment #124 - Posted by: RED at May 31, 2005 8:06 PM


Comment #125 - Posted by: Justin Argenal at May 31, 2005 8:23 PM

Tuesday, May 31, 9pm

60-pound Thruster
Three rounds, 21-15- and 9 reps, for time of 9'19"33

Comment #126 - Posted by: LisaR at May 31, 2005 10:12 PM

As rxd

6 min right leg hop
3 x10 one legged squats

Comment #127 - Posted by: James D at June 1, 2005 1:38 AM

Started today with Dept. PT test. Max points awarded= 20 extra paid hours off. Nice. Ran the 1.5 mile course in 10:32. Lapped the pack once and was working on the second time when I finished.

Rested 15 mins...

Fran. BTW=150. 8:25.


Comment #128 - Posted by: Dan S. at June 1, 2005 1:56 AM


Only used a 20 KG sandbag for the thrusters - translates to about 45lbs. Time to up the weight methinks, having a time in the same stratosphere as the likes of Matt G, Graham et al. is a sure sign that I went way too low!

Thrusters unbroken, pull-ups broken into two sets per round (1 overhand, 1 underhand)

Comment #129 - Posted by: Gally at June 1, 2005 2:54 AM

I felt crap today, still stiff from the Squat workout and when i started i thought i'd struggle to finish.

Surprisingly I went from a 15:00 last time to 12:29 as Rx'd

Comment #130 - Posted by: Don Stevenson at June 1, 2005 5:02 AM

Couldn't do this today, in-laws in town... I'll hit it on June 2nd (posting so when I look back to compare times for next bout of Fran, I'll know where to look!)

Comment #131 - Posted by: Phil Feairheller at June 1, 2005 6:00 AM

12:00 -Pretty tired afterwards

Comment #132 - Posted by: Karl at June 1, 2005 8:43 AM

As Rx'd



Comment #133 - Posted by: T_Sprague at June 1, 2005 10:50 AM

Its been awhile, and I paid for slacking off the last few months especially in the pull-ups.


Comment #134 - Posted by: monte at June 1, 2005 11:08 AM


Comment #135 - Posted by: Mulcahy at June 1, 2005 12:07 PM

First time doing Fran without substitutions. Finally!


21) 7/4/5/5; 10/6/5
15) 4/4/3/4; 8/7
9) 4/3/2; 9

Compares to 10:40 back in November when I used 65 lb. for thrusters. Making progress, although slowly, it seems.

Still have to do a slow negative to lower the weight, then re-rack to get the weight off my wrists and onto my shoulders. Eats up time but I haven't figured out how to lower into the next squat yet. Perhaps it's just that the weight still feels heavy to me (not so strong).

Comment #136 - Posted by: Rene' at June 1, 2005 1:08 PM


Comment #137 - Posted by: kyle at June 1, 2005 4:14 PM

I'm intentionally a few days behind.

Fran #1 17:45
95-pound Thruster (7/7/7, 8/7, 9)
Pull-ups (incline pull-ups; 11/10, 10/5, 9)

btw, I did this without a weight belt. Couple of questions if someone happens to see'em:

1. I take it sans weight belt is recommended to get the 'ancillary benefit' of lower back/stabilizer work?
2. Using a 95 lb barbell is acceptable? I guess the alternate would be a pair of either 45 or 50# dumbbells.

Many thanks to those who have previously mailed me with advice.

I try to warm up with: Sampson, OSquat, push up/situp, back extensions or supermans. Heck, 3 rounds of the Crossfit *warmup* gets my heart working nicely!

Comment #138 - Posted by: Rob at June 1, 2005 4:53 PM

Couple days late and out of order...
Three rounds, 21-15- and 9 reps, for time of:
95-pound Thruster (21/7,5,3/6,3)
Pull-ups (12,5,4/7,5,3/5,4)
TOTAL TIME=6:38** new PR (2:20/2:45/1:34)

previous was 8:01 (2:27/3:38/1:56) on 4/22/2005
previous PR was 7:02 on 1/22/2005

Comment #139 - Posted by: jdg at June 2, 2005 12:46 PM

8:45 for Chris

7:50 Julie w/ 10# dbs and incline pullups

Comment #140 - Posted by: Chris & Julie at June 2, 2005 2:57 PM

10:13 feeling like dirt. i had done the 32 set workout yesterday

Comment #141 - Posted by: Grande at June 2, 2005 4:28 PM


Thrusters: 11/10,8/7,9
Pullups: 11/7/3,8/4/3,4/3/2

PR for me... not sure by how much, but it is definitely my best Fran yet. Need to shorten the rest between sets/exercises and get the pullups into two sets.

Comment #142 - Posted by: Chris Forbis at June 2, 2005 4:46 PM


PR by just over a minute! Last time 7:28; stoked!

Still had to break each and every set, so there's lots of improving to do.

Comment #143 - Posted by: Pat at June 2, 2005 6:39 PM

Troy 9:07
John 9:50

He finally got me

Comment #144 - Posted by: john p. at June 3, 2005 7:46 PM
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