July 18, 2005
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Post time to comments.
Compare to 050530.
CrossFit IT guy giving it up for Lt. McGreevy.
Posted by lauren at July 18, 2005 7:52 PM
Right behind ya.
Does it matter if we use DB's or the bar for this one?
This workout looks like it is going to kick butt. I'm digging it.
This is somewhat off topic but what is a good sub for box jumps?
Actually grant, I think that the thrusters are supposed to be done with the bar on this one. It usually says DB thrusters when it wants 'em.
Since tomorrow will be my FIRST XFit w/o, I wanted to see if I got this all straight.
I looked up the video about the thrusters so I got that one and the pullups are obvious.
The plan is to do one set of the thrusters - 21, 15 and then 9 reps - and then do the same rep scheme for the pullups. THEN do that two more times... all for time. Correct? I was lying in bed and couldn't sleep 'cause I wanted to go NOW!!! So, I logged on instead. So, is this where you report the damage afterward?
I've been looking around the website and I know I haven't read everything I should but I wanted to be ready to go tomorrow!!! WOO HOO!
I have been doing your work-out for a few weeks. I am about 220 and am having a hard time doing the amount of pull-ups. I can only do about 6 in a set. I've been subbing lat pull downs or working in a Gym with a counter weight. What is the best approach to getting better at these?
Yeah, I have a similar question to Shane's. I can do the pull-ups unassisted and break the 21 up into smaller pieces and still get all my reps in
I can do them assisted and knock 'em out all at once (21-15-9)... but that would make the time misleading.
Which is acceptable?
Jump them, do negatives, assist with a big rubber band or cargo strap, use the gravitron, hell even do pulldowns if you want. Just do them, frequently. Challenge yourself. Mix it up.
To the dood in the pic, luv the Tshirt and the bubble wrap butt pad. It looks like you brought the proper mentality 4 that w/out.
Fran is 21 Thursters, 21 pull-ups, 15 thrusters, 15 pull-ups, 9 thrusters, 9 pull-ups: time!! Use 95 pound barbell.
ok, first of all Fran should be done as a couplet. this means you do 21 thrusters then 21 pullups, 15 thrusters then 15 pullups, etc. secondly, those numbers are the total you need to complete before you move on. feel free to break them up however you like. most of the time, the reps are divisible by 3, so you might try that (Fran example: 7/7/7 thrusters, 7/7/7 pullups, 5/5/5 thrusters, etc).
as for increasing your pullup numbers, theres tons of info on the boards. you might try GTG, where you do sets throughout the day. lat pulldowns or assisted pullups are good, too. but remember, assisted pullups should be done with the goal of progressing to real pullups. the best advice (and most obvious) is to just do a lot of pullups.
The shirt is special issue. Forging Elite Fitness on the back, INFIDEL on the front. You're qual'd - contact Lauren. Clear ink on olive drab - Centurions only.
didnt mean to step on your toes, Coach and Dan...
Regarding building pullup numbers - Far be it from me to contradict Dan, but I'd mostly skip the lat pulldowns. Do pullups, jumping pullups, assistance bands or gravitron if you have them. Do them GTG, do them early, do them often, just do them. Hang a pullup bar in the kitchen doorway and do a set every time you get a beer. It's really easy to sort of "hide behind" lat pulldowns, I've known a a lot of gym rats who do all sorts of lat pulldowns but can't really do pullups.
Jonathan is right, Lat pulldowns will not help you become stronger at pullups. All the other methods are golden.
ok this is really the first time i will be doing this work out on my own as my leadership is gone for a bit. and i am abit confused . what thrusts do they mean i should do i got the pull up thing but if some one could breake this down and explain it for me i would be greatfull i will check back in the morning for a response othier wise i gess i will just wing it.
I shoulda had some bubble wrap. "Michael" literally tore me a new one. Yesterday, my girfriend wondered if I had an "accident" in my pants. Turns out, all those sit-ups rug-burned a tailbone (read: butt-crack) blister that popped while I was out and about at Comic-Con in San Diego (never, and I do mean NEVER, was there a place in need of Coach and crew than the world's biggest comic convention). I'm getting a an Abmat tomorrow in hopes that I don't repeat the fluid-sac squirts.
Goody. My first date with Fran. I've heard nice things about her.
Man, coach, I had no idea that was Crossfit shirt. I thought the "INFIDEL" on the front was great. Plus, in OD...
Dood, I am insanely jealous. Wear it with pride.
Oh yeah, not that have any real advice on this, but a testimonial (can I get an "Amen?")on pull-ups. Six-months ago, I could barely squeak out a decent "clean" pull-up. Then I began to learn to kip and a whole new world opened up for me. Last week, I got a new PR of 20. Things have definitely changed for the better.
Just "hang in there" and keep working on your kip. The rest will take care of itself.
One tip as you get better (which you will if you just keep doing them). Buy some tape to patch up your hands. I don't recommend taping up to do the kips since tape always creates unwanted pressure on the base of my fingers and hampers my grip. I'm talking about taping up afterwards because I always manage to blow off really handy callouses and have this super-sensitive baby skin that needs protecting after I do large sets of pulls.
bah... I want one of those shirts! Maybe they'll be for sale at some point?
Couldn't agree more with David Knutzen, after all, we can't all be Centurions, huh ?
I'll be glad to earn one some day...
Stupid Question: Centurions? huh?
In roman times centurions were leaders of platoons of 100 men. In crossfit I suppose these 'centurions' would be people who are on top of the game (great times for the girls)and have real done something for the community. That's just a guess ...I'm new to crossfit .
easing back in. a bit sore from yesterday. as rxd around 20 mins.
did coach sonnons intermediate joint mobility as a warm up and some other stuff at the end. currently doing gtg with handstand p ups. form much much much better still near the wall but not touching it.
Good times. Don't worry, it's happened to many of us. That's why sit-ups on the floor suck.
screwed up and did DB thrusters with 55#
Ok, I'm really tired. 11:07. Slower than last time by 1.5 mins. Used 65# for barbell thrusters (same as last time). In addition to lack of sleep, I was still feeling the effects of Cindy from yesterday afternoon.
used 40kg for thrusters.
pull ups were on rings
8:15 (new PR by nearly 2 minutes)
As Rx'd, 8:20 (by the wall clock); had to wait for pullup bar a couple of times.
Pullup sub'd with:
Deadlift + Cable Crunches - ( a LOT of DOMS in the lats after yesterdays chins and rowing the day before that)
Thrusters Barbell 10,8,3@ 42,5kg
Cable Crunches 11,10@35kg
Thrusters Barbell 8,7@42,5kg
Cable Crunches 15@35kg
Thrusters Barbell 5,4@42,5kg
Cable Crunches 9@35kg
Time = 25 min.
Pheeew - Cool workout
Thrusters kill me.
Subbed 65lb barbell for thrusters and they were still very broken.
Pullups were much more broken than I had hoped.
2000m erg.. 3/4 pressure 7:40-something
"Fran" 14:18 (+0:20.. forgot to start watch during first 10 thrusters)
PU (-15kg gravitron.. getting better, might be time to push it to -10!!)
thrusters as Rx'd
No worries brother you're a regular; your help is needed. That's what makes this work.
When we were working with our T-shirt guy he wanted to know whether we wanted "INFIDEL" on the front or back. After the briefest of pauses Lauren and I shot back in perfect unison, "Front!!"
Large, high-res, digital pictures of Coalition Warfighters CrossFitting or wearing CrossFit regalia has been the surest path to wrest one of these from Lauren's tight hands. (A howdy and introduction has worked too.)(I'm in for it now.)
Second time you have nentioned San Diego in the last two days. Why haven't you been up to Brand X? Bring it!
First round broken into 2 sets
Second, single on thrusters, 8 and 7 for pull-ups
Third, unbroken thrusters, sadly, broken pull-ups 6 and 3...I gave out.
8:15 as rx'ed
new pr, previously took me a little over 13 minutes
unwritten Law of the Universe #11:
I(nformation) T(echnology) Geek with Muscle + Noble Cause == Ruler of The Universe!
Centurions - the heros taking it to the bad guys. Drive On!
"Infidel" - classic political incorrectness, coach, I love it!
A quick testimonial to the power of community: I had the pleasure of meeting Erik Hagman today for the WOD (outstanding guy and LEO). He came to the Y to join us.
My "normal" time on Fran is about 9 minutes. My all-time best was 7:38 at the Colorado Seminar (with the advantage of 100 other CrossFitters screaming at you).
Today: me: 7:25 (new PR)
Erik: 5:13, new PR by almost a minute. I went and got the bucket during his 3rd round; it truly looked like he was going to push himself that hard (didn't need it, though).
The rest of the morning crowd at the Y pretty much backed off in awe at what Erik was doing (a courtesy they no longer extend to me; they're not impressed by me any more).
We finished up with rope climbs, wall ball, and L-sits. Thank you, Erik!
Ok, I'm new to this. Was the total workout supposed to be one rotation of 21,21,15,15,9,9 total or three rounds of it. We got the first round done in about 16 min (our first time doing xfit) but it got way worse after that and I couldn't even finish the workout! So did I misunderstand the workout or, am I just that far behind, or is everybody just posting there best time out of the three? help.
Great T-shirt. Coach, I had no idea that was a CF t-shirt. I love it.
One time through.
21 Pull ups
15 Pull ups
9 Pull ups
Go to Lynnes CrossFit FAQ page. There is a movie of Josh and Greg doing this WOD.
Jay: You're not that bad.
The entire workout is: 21 thrusters, 21 pullups, 15 thrusters, 15 pullups, 9 thrusters, 9 pullups, stop, heave, you're done.
3 rounds of this (if it were possible) would be burly beyond recognition . . . you get points for even trying.
Oh Good. I was begining to think we were complete cupcakes. We just put our heads down and kept plugging away until we got to the 32 min mark and then called it a day (remembering all the warnings to start off slow). I have now lost my "check the WOD" privileges. Thanks for the help.
4:33 - 75# thrusters to 10" box, Chinese pullups, left hand taped to protect the 'callous-free' area
First round all consecutive thrusters and pullups with energy to spare (1:25 for the couplet), but the second set of thrusters killed me. Broken into 5-5-5; they felt like they gained 40#. Took lots of time between those sets...the remainder of the WOD done with no breaks.
I was looking to better 4:10, but not today. Between my lower back feeling out from sitting for so many non-stop 12 hour workdays, my taped hand and that weird second round of thrusters, I'll have to be content with my time.
As David said points for trying. BTW we prefer the term buttercups.
I used 75ILBs for the thrusters.
1st round: thrusters 11/5/5
2nd round: thrusters 9/3/3
chins 7/3/3+2 jumping pullups
3rd round: thrusters 9
close grip parallel grip 6/3
total time was 12:15.
thrusters with 42.5kg all unbroken
pull ups unbroken on first set, broken on sets 2 and 3
4:15 - new P.R by 54 seconds
used the same tactic as yesterday....balls to the wall!!
cfwu x3 w/ reduced dips and pullups
WOD: well, the bend of my wrist stopped my watch somewhere during the last round of thrusters. i started that round at 4:47. some conservative math considering how i performed during the last round puts me at 5:40, a PR by ~:47. im pretty pissed its not my actual time, though. my legs were way sore from yesterday, but i said, 'screw it' and was pushing hard. rock on, people...lets see some more PRs!!
New PR by like 10 minutes or something...
3:42 done as Rxd... New PR!
12:35 which is a couple of minutes slower than my best. However, this is the first time I've done Fran with no assist on the pullups. I got a PR of 10 pullups last week (finally), so I'm going to try to ween off the assist as much as possible. Yee haw!
6:11 with 70 lb dumbells, huge improvement from last time by like 9 minutes and with a heavier weight! I'll go heavier next time.
10:50 ... Pretty mad... should have used more weight on thrusters only used 30kg (66 pounds). Thrusters were unbroken, Pull-ups were broken in sets of 3 except for the first 'set' after 21 thrusters where I somehow managed to get 8 pull-ups in a row ... hmmm ... gotta keep those sets of 8 coming.
7.41 as Rx-ed (PR by 36 sec)
Only broke the first and second set of thrusters once each (third set unbroken) and managed each round of pullups in 3 strong subsets. Until today this couplet hadn't had me really sucking wind as others have. That all changed in a hurry!!
Although there is still plenty of room for improvement, I am stoked with this as I went for my first outrigger session for ages yesterday and feel great even after 1.5 hours on the water. Felt really strong on the water too!!
Thanks a million to all the CrossFit staff that give so selflessly and all those fellow CrossFitters that inspire daily and give so freely on the message boards.
9.40. Hammered the first round but grip went on pull ups for next bits.
Coach & Lauren,
That may just be my favorite Crossfit T-shirt.
wod # 3
60 lb barbell thrusters
some sets broken
Feels weird leaving the gym so fast...
Okay, so I totally screwed up my workout this morning. Maybe because it was my first day to be up at 4:45 a.m., getting 2 kids ready, dropped off at 2 daycares, and going to the gym.
This is what I did.
21 12#bar thruster
21 assisted pull-ups
15 15#bar thruster
15 assisted pull-ups
9 18#bar thruster
9 assisted pull-ups
I only did one round, not three. I somehow missed that. I underestimated what I could lift with the thrusters. I guess this means I am getting stronger. I will use more weight next time. I was sore on the pull-ups from yesterday.
Hey Coach, if I send a picture of me wearing the INFIDEL shirt with my BDUs, would you send me one?
Hey, a guy's gotta try, right?
Used 1.5 pood kb's for thrusters and pullups were on rings. Before WOD I warmed up with some kb exersises from Steve Maxwell's new dvd KB abs, back and core(highly recommend it). Then performed 32 kb snatches left arm then right. Unable to perform the sets unbroken yet. Need to be able to do 32 consecutive, no breaks, per arm for the upcoming RKC certification seminar on Sept 30th. Any suggestions? At about 15-20 my grip and shoulder begins to fail. Any help is much appreciated.
I am reading the posts now. It looks like I was not the only one confused. I guess it was one time through not three?
One round is correct, not three!
It's 21 of each, 15 of each, 9 of each
Thanks! I had it more together than I thought.
all sets broken
everything broken last 15 were front squats
9/6/6 8/7 9
C/F & heavy bag warm up:
First WOD, only third workout in about two months - recovering from a broken hand. Definately felt the effects of being down for a while.
all sets broken
Absolutely will get back to doing "JT" by the weekend.
It's good to be back.
Let me just start by saying Thanks Coach & Lauren
I'm a police officer and SWAT operator on an enrty and counter terrorism team. At almost 40 years of age,I feel like I'm in the best shape of my life thanks to your program.
I've been working on getting a handle on this program since January and it's amazing the amount of progress I've enjoyed.
"Fran" 4:23 14 PR by almost 2:00 !!!!!!
7:59 as rx'd
All pullups unbroken
1st of thrusters unbroken, 2nd set broken into sets of 5 and 3rd set broken into a 5/4 split.
I didn't record my last time since I was just starting CF, but I do remember having to do a lower weight and feeling like I was going to die.
Used 45# bar
1st thruster set broken 11-10
2nd thruster set broken 5-5-5
3rd thruster set unbroken (where'd that come from?)
All pull-ups kipped and very broken. Lats o'fire!
Good Old Fran...
9:00 as required.
As Rx'ed in 6:58. A PR after 3 weeks off.
There was some sort of evil voodoo going on with me today. I really hit yesterday's workout hard and made a PR, that wrecked me for this workout: 7:54 about 2 minutes slower than last time. I also developed a rip under each ring finger.
As Rx in 6:02
Paul, 3:42 is sick!
As Rx'd: 5:16 (PR), 1:30 improvement... I was lucky enough to get a bar near a pull-up station.
Everything unbroken. Second round was painful.
Had to lay on the floor for several minutes when done and took about 10 to recover before OHS, HS, and L sits. Couldn't muster enough energy to get a few MU.
40% of thrusters were ass to ankles, rest were at least below paralell. Pull-ups broken like US foreign policy.
33 year, recently birthed 2 children (18 mos and 4 mos) looking to lose weight while improving strength. I've been doing WOD's for 3 weeks.
How can I safely achieve weigh loss and fitness goals while still breastfeeding?
What is a safe amount of weight to lose weekly while breastfeeding?
Is it adviseable to cut carb intake in order to achieve goals?
Is it adviseable to incorporate additional cardio (45 min/day) in order to do all the above?
Any info will be appreciated!
7:32 as Rx'd.
PR by a minute !
When I finally go unbroken on everything I'll have a sub-6 Fran to post.
Finished my FIRST WOD!!!
Thrusters 1x21, 45 lbs (bar only)
Pullups 3x7, full ROM, last 7 were assisted
Thrusters 1x15, 45 lbs
Pullups 7+8, form starting to suffer
Thrusters 1x9, 65 lbs
I felt like maybe I dogged it a little so, after getting on the foam roller for a few minutes for a pulled muscle in my back from LAST MONDAY'S pullups, I did some squats (3x8x135). In retrospect, maybe I should have worked on some technique on some of the other exercises that I'm not familiar with but I didn't feel tired enough so I did the squats just to hit the same muscles in a little different way.
My upper body definitely played out before my lower body did. I've been focusing on core stuff for a while. I've been doing a lot of work on DL's and pullups but not with very high reps. I definitely need to improve strength-endurance overall but especially with upper body moves. By the way, I haven't done any isolation stuff in over a year and a half so that's not the problem.
??? Should I have spent more time to get all the pullup reps in w/o assistance at the expense of time or use the assistance to keep the lungs and heart rate up???
Please post this over in the message board. We have a couple of people who are training with us at our gym who are in a similar situation. I am sure their are many others out there who would be happy to help you out.
First time doing Fran with my new weights...so nice to have more weight to work with! Did the thrusters with just the bar this morning.
7:27...with enough time to cooldown and eat breakfast before going off to work. Yeehaw!
8:03.35 as rx'd (PB!)
smashed my old PR by nearly 4 bloody minutes!
8:30 as Rx'd
All sets were broken but this is my fastest time yet for this workout. Legs were smoked from the start.
Karl.... good effort, in fact fantastic stuff!!!
Everything was broken like it was going out of style. I might have been able to shave a minute off today, if some of the guys at the gym weren't trying to start up a conversation with me.
Anyway, I am seeing some improvement because it didn't take me over twenty minutes like every other exercise has thus far.
9:26 as Rx'd (PR). That's wicked tough. Last time 7:30 with a 50lb sand bag.
Feeling pretty happy with that effort! Just gotta catch Graham and Davie now and i'm really rocking! LOL
Here I sit...drip, drip, drip...workout as follows
Lisa Db thruster 35#'s each 21,15,9. Pull down 75#'s 21,15,9. Duration 5:27
Jon Db thruster 60#'s each (ten heavier than last effort) 21,15,9. Romanian deadlift 110 kilos 21,15,9. This combination was brutal... Duration 6:04 Intensity high Drip, drip, drip... Ambient temp. 91 degrees fehrenheit Humidity 67%
Warmed up with Steve Maxwell's joint mobility program, then to Planche and Lever.
Went to the gym and did "Fran":
Used a 45# bar, all sets of both thrusters and pull ups were broken.
I was happy with my time, thought it was going to be a lot longer.
Oh, and I belted myself in the chin on the first thruster rep...
only used 40lbs for thrusters due to shoulder injury.
This was not a pretty day for me. I wasn't sure how long it was going to take me to tackle Fran, and as I started I was doubting I'd even *finish*. And that was without seeing all those sub-5 minute times today! (I mean, I know there are some XFit monsters, but Fran in less than 4 minutes? Holy SHEETS!)
I managed to force myself through, with slightly assisted pullups and almost all butt-to-ankle squats on the thrusters, a little less than a minute slower than last time. 9:50 total, I'll take it.
Finished with some benchpress work after a break.
And welcome to the "how I injured myself doing Crossfit" club, Ryan! There's a whole section in the Community part of the forums about that very topic ;-)
Balls to the wall, brother!!
Busy weekend, so I'm catching up with Michael today. Fran can wait until the rest day as she is my least favorite girl. Maybe Cindy first.
You obviously didn't wear your Orangeview Cross Country shirt! Guaranteed PR's every time.
Run fast or be eaten!
End of 2nd week of CrossFit WODs
9:56 with dumbells
I've been meaning to go to a CF certified pit o' puke. I looked at your site and everything looks awesome. I'll send you an email with some questions when I get some time later on today or tomorrow. I'm definitely up for some certified pain. I'll try to drag some victims up there with me.
BDW. Lisa 59.5 kilos Jon 80.8 kilos
11:47 as prescribed, all sets of pull-ups unbroken.
3:15 as Rx'd
2 Rounds of:
50 Wall Ball
40 Box Jumps (20 in.)
30 Elbow to Knees
20 Back Extensions
150 "Pool-Muscle ups"
Hill Sprints (30yds) x 12...w/ active recovery
5 Rounds of:
Reverse Bearcrawl uphill (30yds)
Bearcrawl downhill (30yds)
Got a couple stares on the bearcrawls, as I was sweating profusely and grunting throughout. Even had a couple football players join me until they felt the wrath of Pukie, almost immediately. Another very hot and humid day in Cleveland, OH.
19 min as Rx'd
back still sore from cindy
Executed the "Fran" WoD in 12:00.
- R1: 21 reps at 55lbs
- R2: 15 reps at 75lbs
- R3: 9 reps at 75lbs
- All Pull-ups were assisted.
- Additional HS balance practice.
- Additional med-ball, and abmat sit-ups.
- 3 sets ot weighted dips with 35lb plate.
4:59 as perscribed all pullups deadhang.
BradMM: Both strategies are good. For myself, I'd say at 16 minutes total, you did the right thing (i.e., assistance to keep the pace up). Fran is *supposed* to be fast, furious, and hyperventilating, not a slow, controlled strength work. So, yes, cut the weight and or use assistance to get the time down around 12 - 15 minutes . . . and then add weight / reduce assistance.
Definitely, though, work on the pure strength stuff at every opportunity . . . you'll need that, too.
As rxed pushing 1/2 hour. Everything broken. Started on 10/7 ended on 4/3.
3:44 (PR by 1:10!!)
Thrusters unbroken (I had to clean the weight, so there was some incentive) and pull-ups only broken due to weak grip (probably cost me about 15 seconds).
10:30 w/ 65# Thrusters and kipping pull-ups. Everything broken.
Finally learning to kip! Thanks, CrossFit! Last time w/ the pseudo-Frans in Feb/Mar, her time was around 6min, but that was with 55# and jumping pulls.
Used 135 for thrusters. Finished in 8:32.
All thruster sets broken.
All pullup sets unbroken.
Low back sore, so caution added some time, but WOD completed so I'll claim victory.
Wiped me out.
Mad props to all you sub 5 min monsters.
11:13 (041121 = 10:54... not good)
Left side hip was hurting - constricted my movement a bit - I think my core is hurting a bit because of the workout on Friday. Still not happy... just didn't feel into it today.
45lbs on thrusters all unbroken. Pullups were broken in sets of five and four and a few twos at the end.
10 minutes which is more than a minute better than my last Fran but I used more weight then (65lbs) and did jumping pullups.
My friend, Kim, worked out with me and did jumping pullups and used 25lbs on the bar. None of her sets of anything were broken. She did 15 minutes.
5:40 PR for me in Fran too.
I'm still in your mirrors PEP...!!!
I think we've had more PRs reported today than in any WOD of recent memory . . .
first time posting, been doing it for a while, this site has memorialized some brothers as of late, I owe it to them.
as RX'd - 4:17.
Need work broken sets of both jumping pullups
sets of 9 unbroken and pure pullups
Clown was close
Started w/a 5k to warm up and help in burning off some of that beer from this weekend. :09::43 for the WOD. Went light due to on going shoulder pain. (1st set only did the barbell and then added 20lbs the 2nd and up to 30 the 3rd and did a forth at px'd 95lbs.) Pull-ups were broken in to 3 sets per round(7-7-7, 5-5-5, 3-3-3). Missed yesterdays, might due today once I stop sweating and catch my breath. Can't wait for tomorrow's.
4:50 PR by ~45sec
I could have gone faster, but I literally could not make myself start the second set of thrusters for about 40 seconds due to the metabolic discomfort, second set of thrusters broken once with the bar in the overhead position, everything else unbroken.
Prior to Fran did technique work on Oly lifts 12 singles of deep squat cleans with pushpress at 185lbs, and 10 sets of 3 with deep squat snatches 95lbs. They are feeling like real lifts, did the one inch a minute drill I read about on Dan John's site for about half of the sets. Rested 5min before starting Fran above. After recovering from Fran did negative portion of muscle ups for 3sets of 4-6, complete workout done in 40 min.
This afternoon will try to get the guts to do sandbag work
I spelled incorrectly fahrenheit again.
16:52 as Rx'd. PR by about 4 minutes (one more for ya David Wood)
About my 6th Fran, but only the second one with 95# Thrusters. Went with 65# thrusters until I got my time under 10 minutes, then upped the weight.
Of course, when I decide to do my first crossfit workout, I sprain my right wrist the day before. I subbed bent-over dumbell rows for pullups, did 40lb for both the rows and the thrusters. Stopped after two sets so that I might still be able to use my good arm at work tomorrow. 16:23...got a loooong way to go!! :D
95# Thrusters 7/7/7, 5/5/5, 5/4
Pullups way Broke 7 reps twice was PR
Blew away my own expectations. Maybe I function better after a crappy day at the office.
8:09 as prescribed
3:04, 3:17, 1:49
Last Fran: 12:47 - over a 4 minute improvement
Thank you Crossfit.
first time using 95lbs. on thrusters, last time on fran used 65lbs @ 13:08 min. did my personal best today. as rx'd 11:02 min
FRAN AS Rx'ed: 6:54 (2:50 BETTER Than Last time!!!)
1 mile Run after Fran: 7:03 ( :27 sec BETTER Than Last time!) You Are the MAN Coach!!!
New gym, new WO time, still no excuse for this crappy performance...
Three rounds, 21-15- and 9 reps, for time of:
95-pound Thruster (21/7,4,4/5,4)
TOTAL TIME=7:23 (2:19/3:04/2:01
previous= 6:38** PR (2:20/2:45/1:34)
My Fran: 75# thrusters--4:46
13:34. Tried Martial Arts warmup in the back parking lot, and liked it. I think I'll keep it.
I'm out of shape.
Ted: Way to move big man!
8:59, PR by ~50 seconds.
Did first set of pull-ups unbroken, never done that many in one set before. Probably because I've never kipped effectively before. It's pretty cool. I should do it more often.
5:51.57 as rx'd
pretty much everything broken
but i got a sub 6, which is about a 25 sec. improvement from last time...
4:57 as per. With 90lb. get ups and snatches.
My hands are mince-meat from pull-ups yesterday and my shoulder hurts. I did Tabata squats followed by a one mile run. (Score -11, 6:42 min/mile).
First time doing Fran, first time doing barbell thrusters.
All sets broken. I had to stop on rep five of the last set of thrusters to reduce the weight to 65lbs. My wrists were really uncomfortable doing these. I'll have to work them a little at a lighter weight to get my technique/grip right.
4:36 PR! Another one for today's collection.
bwt 109, used 70# (35# dbs)
Warmed up with muscle-up work and clubbell catch work.
As Rx'd: 11:47 (Broken)
I think I'm getting the hang of kipping down. ;-)
just starting back up again. It's a tough road to hoe.
warmed up with 3 rnds of: 5:53, 5:49, 5:56
1 min rest
Records indicate this is my first "Fran". I thought I had done this before.
Broken Jump Pullups
95lbs. for first round, 65lbs. for the rest
broken pull ups
thought i'd do better, but that's why there's a next time. thanks for the WOD.
round 21 - 3:57 15/6 10/6/5
round 15 - 3:59 15 9/6
round 9 - 2:14 9 7/2
total time 10:12
6:50 -- add another PR to the collection
I forgot to watch the time and again without the pullup bar and with a low basement ceiling, I did a modified version.
Thrusters without the shoulder press, 135 lb bench and 30lb d-bell shoulder press circuit.
21, 15, 9 reps of above
Oh, getting back into the swing of things... I think by next month I'll be back in CrossFit shape pullup-wise.
Subbed 2x30lb dummbells for thrusters
PU: 5+5+3+3+2+2+1 = 21
PU: 2+2+2+2+2+2+1+1+1 =15
PU: 2+2+1+1+1+1+1 = 9
PR by over 3 minutes. 8:37 after lawnmowing warmup. 75# thrusters. Maybe one more like this then try it as Rx'd. I'm getting back in the swing of things, too.
65lb thrusters unbroken sets
Did assisted, unassisted, and negative pullups.
About 14 minutes (phone call reset stopwatch). All pull ups unbroken. 21 is a PR. Thrusters with 90lb barbell broken into fives. Much room for improvement. Maybe try and break them down into sevens next time.
14:49 1st time doing Fran
Thrusters as rx'ed, most pull-ups were jumped.
CFwu then 7:48; definite improvement. Had about 60 feet from the pull-up bar to the weights too.
1) T-7/7/7 P-7/7/7
2) T-5/5/5 P-7/4/4
3) T-5/4 P-5/4
Wanted to tag team Cindy and Fran today since I was sick all weekend but only ended up doing Cindy.
Cindy - 8 squats short of 26 rounds
I've been doing Crossfit for about a month now and this was my first run in with Cindy but I'm very pleased with the results. I'm definitely sold on Crossfit. Will do Fran on the next rest day.
thrusters: 75 lbs
PU's: -90 lbs
i'm back after a 6 month layoff from CF... i have somehow gained 20 lbs and i am pretty sure it is not all muscle.. but at any rate, i'm back.
Good day for me
4:57, unbroken thrusters, broken p/u. PR by 1:00!
12:58 new PR (previously 20:00)...I have been doing crossfit steadily for about 2.5 months.
Most PU's were small jump start with kip
First time doing "Fran"...
95 lb barbell...
All sets were broken, but I used good form throughout...elbows touched knees on every Thruster and chin touched bar on every pullup
The other guys in the gym were giving me funny looks...don't think they're used to seeing anything like this...heh heh
Time 6:40 w/85lbs
5lbs heavier and 30 seconds faster than last time. My legs were burning and my lungs felt like they were going to explode but I think I could of gone a bit harder. All and all a good outting.
13:06 w/ 2x45# db's and assisted pu's
time was 7:02..thrusters where unbroken,pullups where assisted and broken...and i added 20 min on the e.t. and 20 on the bike for good measure
2nd time dating fran
1st time I paid the man
3:56, felt wrong so waited 5:00 and tried again @ 4:21, still felt weird, so I left the gym and all those people wondering what the hell I was just doing
Had to get my First Date with Fran in before I left town.
Subbed two 53lbs kettlebells for 95lb bar.
Warm up: 250m Farmer's Walk with both 1.5poods
All sets broken into either sets of 3 or sets of 1.
Cool down: 250m Farmer's Walk with one 1.5pood (best friend carried the other one after giving me strange looks)
Total time for Fran: 21:52.
I have found my bane and his name is the Pullup, especially when I'm fatigued...
9:54 as Rx
broken pulls (16-5) (6-4-3-2) (3-3-2-1)
Grappling at 0530. At 0745 did a 2 mile buddy carry run and then busted out the WOD with 65 lb bar, took about 6 mins. Noticed that at 65 lbs I can bust out Fran with almost no breaks and tendons still feel healthy, at 95lbs my form goes to hell and my shoulder tendons bark.
Ronnie, waitin' on your email.
First time posting, one month in. Since yesterday was a day off (actually 6 hours of surfing) I decided to do Fran and Cindy. My time of 12 minutes on Fran (every set broken in half) seems a bit high from the record of 3:44 I see on here, so I decided to take a 5 min break and do Cindy. I got through 6 rounds in 6 minutes and started getting blurry vision. Everyone in the gym looked like Pukie, so I stopped and did some cardio on the elliptical trainer.
Should have pushed harder, 95# is an evil weight for thrusters, pullups were good to go.
First date with Fran. Her reputation proceeds her.
14:50:78 - Really broken sets. Lits of gasping, wheezing, sweating and staring at the floor.
That score just stinks. Hope to get it down significantly next time.
- 5 minute row on the Concept II
- 20 5# medicine ball thrusters
- 5 L-sits
- 30 Hanging sit-ups
15:30 (previously 26:36)
40 kg (88#) thrusters
Last time I did fran I got 21 minutes.
10.41 a pb by 5.14
sub 10 here i come
About 17:00, thrusters done with 2 16kg KBs. Sets broken except last round; last round pullups done jumping.
Vince - 2:55
Richard - 3:40
Paul - 3:48
13:41. About a 2:00 wait for a pullup bar on last set.
I'm trying IF, and this was my second morning workout in a row while trying it. I didn't feel as energetic as my usal lunchtime workout. I only beat my last time by about :20. And I had about a 2:00 wait for a pullup bar on that workout also.
5o second improvement over last go round with Fran.
9:32 with 65 lbs. thrusters. All thruster rounds unbroken. Will increase load on next Fran.
Handstands against the wall (5:25 cumulative), a handfull of ring dips and about 30 additional pullups filled out the workout.
Rd1-45lb DB's:11/10 PU's:7/4/4/4/2
Rd2-35lb DB's:10/5 PU's:5/5/5
Rd3-35lb DB's:7/2 PU's:4.5/3.5/2
Having to take some down time. My kidneys seem to be giving me some dull aching pain. I did the WOD yesterday at half speed and today I am pretty sore in the back. So will have to take it easy for a few day I think.
24:00 -- 65# thrusters, Unassisted pullups
Last run at this with 65# was a minute faster but I subbed in some band assisted then and this time it was all me.
9:48 as rx'd. PR by 1:12
Thrusters broken in rd 2 - 10/5
PUs broken early and often
Actually did some extra stuff afterwards. Last time I was dead when I got through.
5:55 as rx'd
This is far from my best time, I am trying to fight off a cold.
as rx'd 12:38...
Last time she came up it was as rx'd @ 19:27 with all pu's but the first 6 with the gravitron. This time all pu sets were broken but I did them all myself and beat my time by almost 7 minutes!!!!
3:06' as Rx'ed. PR by 20 sec!
Also, finally hit my first full straddle planche beforehand. Lots o' gymnastic holds before WOD, and some 35 lb clubbell work also.
All sets expect last set of Thrusters Broken
Pullups were jumping pull-ups once positive failure was reached.
sub'd 85lb Thrusters for 95lb.
- a :43 improvement.
recovery was without incident.
only middle set broken, both PU and thrusters, 10/5
next time, as rx'd under 5:00
All sets broken.
Ring Pull-ups (some jumping pu's)
1. 21 thrusters, 16 & 5 pu
2. 15 thrusters, 10,6,5 pu
3. 9 thrusters, 6,6,6,3 pu
6:54 everything broken cept 1/3 rnd of thrusters...90# not 95#.
broken sets on first 2 thrusters. Finished up with some overhead squat work
Warmup: handstands, samson stretches, 45lb thrusters
WOD: 11:23 (SLOW!!!)
Cooldown: L-sit 29s (crappy!)
Oh..all sets broken but the last.
Kind of mailed it in.
"fran" as prescribed:
thrusters @ 95# 13+8/6+9/9
time = 5:41 (PR)
thrusters full depth hams to calves, mixed-grip pullups.
Fran at Sea
5:29 w/ rockin' and rollin'
sub'd 85lb Thrusters for 95lb.
need to get down further into the squat position
time = 6:39
1st thrusters 16/5
2nd thrusters 11/4
everything else unbroken
i am thrustered out. did fran last week as a sub and did a couplet w/thrusters on saturday, plus thrusters in another wod at the end of last week. i have to keep reminding myself never to deviate from the wod as your substitute will inevitably come up w/in a day or two.
New to CrossFit - first WOD ever and never did thusters before so added no weight to the bar while I get used to the exercise
needed plenty of assistance using a graviton for pullups.
Coach & Lauren: AWESOME SHIRT... I don't want you to give me one; I'll buy one as soon as you put them up for sale.
Business travel this week put me a day behind. I did FRAN on Tuesday the 19th.
As Rx'ed: Total time = 10:54 (new PR by 58 seconds). Getting into the single digits is within reach but anything below 5 minutes seems damn near impossible.
14:23 -- not a great time, but done at full strength Rx.
*Bonus points* for getting my neighbor to join in the fun.
ran 3.5 miles then did it in 10:05.
Wearing a glove, tape, and about a thousand band-aids on the right hand due to the huge, open, sore where my callous used to be. Made the pullup grip murder on that side. Soundtrack by Black Sabbath.
11/10 Thruster 15/6 pu
8/7 Thruster 8/7 pu
6/3 Thruster 6/9 pu
Have to move up in weight next time
Body weight 200
3:45 as RX'd,just back from vacation.
Used 50# for the thrusters.
Time= 11:05 (It's been a while, but now I'm back)
12:00 even using a truck tire/wheel of unknown weight, but felt in the 4 figures
67 pound Thruster
Three rounds, 21-15- and 9 reps, for time of 11'20"56
2 minutes slower than last time, just went through this workout at a moderate pace due to heat and sore right wrist, forearm and elbow.
4:38 as rx'd. 20 seconds slower than last time...
As rx'd: (July 20)
6:56 (1 min slower than last time)
Abraham Lincoln Crossfit
Joe out of town
Tom (bw 197)
P/U 7-3-3-3-3-2 (21)
T 7-5-5-4 (21)
P/U 5-3-3-2-2 (15)
T 5-5-5 (15)
P/U 5-3-1 (9)
T 5-4 (9)
used 65# barbell for thrusters, time to move up to 95#'s
second set was only broken set did 10 then 5 on both. Last time I did Fran or one of it's variances with 65#'s it took me over 12 minutes. I didn't expect this much improvement so fast.
14'31" as rx'd.
Shaved 10 Minutes off previous time.
7:47.97 as Rx
my 1st date w/ Fran
New PR by 42secs..! I've been feeling really run down lately, missing WODs all over the place, but after that... I'm BACK!!!
3:45 first time doing fran.
Pullups very broken on first round. Went to 58 lbs assist on second and third round.
On 7/16/04 I did Fran in 20:30, with all the pull-ups at body weight.
Couple of days behind....
400m TM run 2:00,1:47 (still waking up)
Fran w/ 40# DB = 8:49
As Rx'd 6:02 - PR by 1:15
Not a sellout this time, and all sets but last broken.