Oh boy, first post, first fran, I can't wait!! :D

I am fairly new to CF...can someone explain the 95 lb. thruster? The gym I go to only has dumbells. If I use these how much should the weight be for each arm? Thanks...

95 lbs thruster?? what is that?

Jim & Dennis,

Look at the left side of the web page and click on exercises. It will help out a lot more than an explination. Hope this helps. Sully

got it thanks! ready for my first crossfit w/o!! heard lots of good things and i am ready to give it a try. this looks like a killer routine for day 1! another question could i mix the wod in the am with cardio in the pm?

4:55, about the same as last time.

It seems like every WOD there is someone asking about what an exercise means or how to do something differently. Can only mean one thing. More people punishing themselves!! awesome.

Sully:

Thanks...I looked at the video and it was a big help. My question is the 95lb weight. Do I do 45lb dumbell in each hand? I probably could only do 35 or 40; 45 may cause injury. thanks.

Jim

Try using barbell with total of 95lb all together. Question on pull-ups.... how many each set? Failure or a set number of reps?

thanks

Josh

Josh,
21-15-9 of the pull ups. Just like the thrusters.

They'll hurt. Believe me.

Oh sweet mercy!

Jim,
If you do it with dumbells, the 45lbs in each hand should be fine if you do not have a barbell. Pain is pain.

Good god... 9:30 for my virgin Crossfit. Darn..i need a paper towel, I just puked on my keyboard. Good stuff crossfit..I'm sold after just one workout.

thanks

Josh S
USN

There is no way, yet, that I can do the pull-ups...would pulldowns at half bodyweight (or more/less) be a good substitute until I can do at least partials on the pull-ups?

Brian,

Pull downs will work use a weight that allows you to finish the required reps (might take some adjustment), so will jumping pull-ups with a negative. Just jump up to the bar then lower yourself down under control. You might mix it up, some jumping pull-ups some pull-downs.

Brian: I know how you feel . . . I still can't do all the pullups for a "Fran" without a break.

You're certainly entitled to break them up as much as you need to . . . I'm often reduced to doing singles during a long pullup set . . . so don't hesitate to do them one at a time if you have to.

Pull-downs (on a lat machine, I presume?) are better than nothing, but they aren't the best substitute.

Better than pull-downs:

Jumping pullups (use as much leg push as needed, lower slowly . . . this really keeps the cardio going in a WOD like Fran)

Pure negatives (climb to top position using whatever means necessary, chair, bench, whatever, then lower slowly)

Assisted Pullups: use a Gravitron machine (if you're lucky enough to have access to one), or, even better, a human spotter to give you a lift. Bend your legs at the knees so that the tops of your feet are facing down, have the spotter support you there to provide some lift.

Assisted pullups 2: Get a large elastic band (surgical tubing works great), loop over the bar, step in it to provide some lift

Reduced load pullups: Suspend a bar (maybe an Olympic bar for weights?) at a height less than overhead . . . maybe about chest high . . . get underneath it with you legs in front and body straight . . . do "pullups" with your legs still on the ground, supporting part of your weight . .

All of these have the advantage that they are neurologically more valuable than the fairly un-natural motion of locking your knees under a pad and moving just your arms . . . in all of these, your arms are going to be drawing your whole body up . . . you will progress toward "full" pullups faster.

But yes, you can do pull-downs, and doing those are infinitely better than skipping this workout.

Hey. I was wondering if any one can give me some workouts with body weight only? I am going to the field for 7 weeks and would like to countinue with CF but I just started and don't have enough exercises to last the whole time. Thanks

did fran on sunday. 6:52

probably last wod for a month or so...having hernia surgery on wednesday. worst part will be having to miss wods.

as Rxd 8:45

Kevin,

Good luck on the hernia surgery. Get better soon, bro!

We'll leave the lights (and the pain) on for you - whatever that means. :)

1st time ever and it showed.
Time - 10:55
BW- 230#
Used two 53#KBs for Thrusters (106# total)
Pull ups - unassisted (were they ever!)

Thrusters
Round 1 - 11/5/5
Round 2 - 8/5/2
Round 3 - 5/2/2

Pull ups
Round 1 - 3/3/3/3/2/2/2/2/1
Round 2 - 2/2/2/2/2/2/2/1
Round 3 - 2/2/2/2/1

The obvious problem is that my pull ups SUCK... The other problem is that doing heavier Thrusters didn't help. What would be the best strategy for improving my conditioning?
1) Do assisted pull ups (mini-band)
2) Use two 44# KBs (88# total)
3) Both 1 and 2

I think by going well over 10 minutes, it becomes more of a strength w/o. Should I shoot for adding strategies to get my time around 6-8 minutes, then slowly "wean" myself off them? Or just stick with the same way and try to go faster?

6:51
as rxed (still broken)
PR!

Hehe, can always pick out the newbies who ask about adding cardio...really pay attention to "for time." Race for 10 minutes. Or 6 if you're feeling really, really hot. And then ask about the cardio chaser.

Ouch, I'm still sore from Sunday's workout, but I gave this one a shot anyway. I did 30# thrusters (I'm not sure I can do 95# of anything) and did 12-9-6 reps of self-assisted pullups. Not bad for day four of CF.

JimC, if you need to use dumbbells (barbell is standard on fran) I would take it down a notch, as dumbbells are harder to stabilize so a little lower weight is an equivelent workout to a barbell w/o.

If you have never done fran, you might want to take it down a couple of notches...or 6 ;P

You be the judge....

8:44

one of the best...

No stop watch, but around 8 min. I've now worked up to full weight, just need to be able to knock out 21 pullups at a crack. I can get about 12-14 before I drop from the bar.

Tom C., I would recommend your strategy 3. Keep the intensity high. Your strength will improve and you'll be able to do the prescribed weight and regular pullups before long.

nothing to compare.
12:25

djw,
Great summary of the pullup subs; I was going to write one for the FAQ, but now I can just steal yours.
Thanks!

12 minutes flat, did thrusters with 25, 30, 35lbs DB's. Pull-ups 14/7, 9/6, 7/2.

used 40kg for thrusters
Time= 9:39
About 40 secs faster then last time.
struggled to handle the weight on the thrusters.
pullup's were ok

7.13

did 1 hr power yoga this morning then capoeira inafternoon, think my score was a little effected! but loved fran!

Where can I get one of those sweet reflective belts? I might wear that to work.

Team Ruthless of Va.

I watch that video of Greg and Josh at least once a week if not more sometimes.I was warming up and kept telling myself sub 4,sub 4.

I blew away my expectations.

Fran as RX'd 2:58!!!!!

PR by 1:11!!!

JeffT

only bad thing is now I have to try and beat that.

4:58, first ever sub-5 Fran (just). Down about 10 minutes from a year ago.
A big hello to the member of Canada's finest infantry regiment in the photo...

'Fran'...what can I say...It was short, but very intense!

Dan: t=4:05, BB=#75
Monique: t=6:43, BB=#35, Gravitron=#50

Me: 6:35. Subbed 40 lb. dumbells.
Emily: 5:55. Subbed 15 lb. dumbells. (We accidentally grabbed the 15's instead of the 20's this morning before walking across the street to the elementary school playground where we do our WOD's.)

Ouch! Since we did we did Saturday's WOD on Monday and Sunday's on Sunday and yesterday's yesterday...that makes 3 shoulder days in a row for us.

As RXed.

Total time: 6:20

R1: 1:27, 0:42; total: 1:59
R2: 1:50, 0:46; total: 2:36
R3: 0:58, 0:37; total: 1:35

All sets broken, except for the first round of PUs. Managed 15 straight thrusters in the first round. The rest was pretty broken.

Overall happy, but want to try and shave off a minute or so next time around.

body wt. 208

95# thrusters 21, (10,5), 9
pull ups (7,7,7), (5,5,3,2), (3,3,1,1,1)

8:08

10:04 with only 70 lbs. on the bar. Pullups broken, as is my custom.

It's FRAN-TASTIC!!!

9:19. 55# thrusters, modified pull ups. I have been traveling a lot for work and have fallen off the wagon! In fact I am not even sure I can see the wagon from here.... I have a month until mandatory fitness testing. Yikes.

7:29

Thrusters/95#
Round 1 - 14/7
Round 2 - 8/7
Round 3 - 9

Pull ups
Round 1 - 12/4/3/2
Round 2 - 9/3/3
Round 3 - 5/2/2

90# thrusters (2x 45 # dumbbell)

pull-ups and thrusters broken.

11:30. that hurt

bw-207

Dennis,

I spent some time going through the archives to come up w/a list of WOD’s that are good when away from home. NB: I excluded some that may be appropriate because they aren’t optimal/possible for me yet (meaning anything including non stop pull ups and hand stand push ups).

+ 3x {800m run, 100 squats}
+ Run 1 mile / 100 sit ups / 100 back extensions / Run 1 mile
+ As many as possible in 20 min {5 pull ups / 10 push ups / 15 squats}
+ For 15 minutes: 30 seconds of pull-ups / 30 seconds of rest
+ Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where:
1st 8 intervals are pull-ups, 2nd 8 are push-ups, 3rd 8 are sit-ups, & 4th 8 are squats.
+ 3x for time: Run 100m / 50 Squats / Run 100m / 50 Push-ups / Run 100m / 50 Sit-ups / Run 100m / 50 Back extensions
+ Do 1 pull up in 1 min / 2 in 2 / 3 in 3 / etc clock never stops running, see how long you can go
+ Five rounds for time: 25 knees to elbows / 25 sit-ups / 25 seconds “L-Sit”
+ Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. Can you continue for 30? 20? How about 10? If you fall behind the clock keep going for 30 and see how many rounds you can complete.

Again, those are prior actual WOD’s. You can also create your own workouts when away, mix push ups, sit ups, burpees, etc (if possible dips and pull ups) and you can spice up by going one armed or one legged, etc. Finally, its also a great time to work on gymnastic elements (or olympic lift form w/out weight) on that front here is a great link on bodyweight exercise http://www.dragondoor.com/cgi-bin/articles.pl?rm=mode3&articleid=229.

Page 9 of the “What is Fitness” PDF http://www.crossfit.com/cf-download/CFJ-trial.pdf does a great job breaking down the elements of a workout and how Coach thinks about putting a WOD together. One of the key elements is creativity. If travel takes you to small town, they may have a track around the football field. Lieutenant Michael Murphy, not only created the following workout, but did it w/20 lbs of body armor: Run 1 mi, 100pull pull ups, 200 push ups 300 squats Run 1 mi.

Hope this is useful,

Marshall

CFwu then;

uh, 9:19...

Slower than last time; I think I need a shot of java in the early AM. Better ROM on all though.

w/u: jump rope x 300 single-under, thruster practice w/broomstick x 10, 45 lb bar x 6
wod: somewhere around nine minutes (did not start watch until after first 19 thrusters)
weight as prescribed, broken as follows:
t1: 19/2; p1: 21
t2: 8/6/1; p2: 10/5
t3: 9; p3: 9
my hat's off to you folks under six minutes, without rest or breaks my time would be more than that!
finished with 50 sit ups feet unanchored, 100 x jump rope single-under

19:41 with 45# bar
Only 7 seconds faster than last time, which was disappointing. On the other hand all sets of thrusters were unbroken; it was the pull ups that killed me, maybe I was just tired.

As rx'd 8:19

Team Torch had an outstanding day with "Fran". I am not going to post times though being that ROM on the thrusters still needs some work.
After "Fran", worked on thruster form, did some db swings ( no kettle bells ) some one arm snatch work and pull ups.

Tony

15:36
First time doing thrusters w/ the barbell, had been using kettlebells previously. Took some time to get in the groove.
Pull-Ups were broken, gotta get the numbers up on them. I think I will start practicing them Grease the Groove style for a few weeks.

FRAN
im guessing 6:57, watch said 7:07 but it took a couple of seconds to get a comfortable grip on the bar after starting my watch.

pullups badly broken, after 2 straight days of staff duty it felt pretty good. may need a real rest day to get some sleep.

7:40, everything broken, 100lb bar instead of dumbbells. Loved it, can't wait to meet the rest of the "girls"!

3.5 km run
as rx'ed 8:28

Dennis

Another great resource for bodyweight exercises is http://www.warriorforce.com/warriorfitness.html

It will cost you about $30

10:46

1st round: 21 thrusters w/ 45lbs, pull-ups were 15-6

2nd round: 15 thrusters w/75 lbs, pull-ups-5-5-5

3rd round: 9 thrusters w/85 lbs, pull-ups 5-4

ran 2 miles

5:59 as written

4:08 - 75# BB thrusters to 11" block, kipping pullups. No breaks on anything except the second round of thrusters (as usual) at 8/7 reps. Don't know why that second round always seems to be the most difficult of the bunch; I'll break four minutes as soon as I can get that problem fixed. Then onto 85#....

62# one hand kb swings, 30 per arm.

10 Min

Subbed with 35kg (77lb) thrusters

8:05

First WOD back where I didn't feel totally sick...so I've been on 1/4WOD for over a week. This one hurt...started out strong, but after the first two 21 rep sets, I told myself not to barf...which of course made me want to barf...

7:36. My last time was 7:27...both with 45# bar as only mod.

as rx'd

7:55 (new PR by 20 seconds)

WOD-6:43, new pr from 6:57 last time.

8:45 @ 65#

Trying to up my power output, so I'm scaling the weight back (PR of 12:30 as prescribed).

Pullups badly broken.

Long time listener (4 months), first time poster on the WOD comment board (haven't really kept my times on the WODs until recently)

Currently tapering for a 5k maximal effort this weekend, soo...

800m warmup
1x800m @ 15.0 kph
4x400 @ 15.7 kph
4x200 @ 16.2 kph

3x CFWU (sans pullups!)

Fran as RX'd 8:54

5:45 as rx'd.

12:03 as rx'd.

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (45kg - 99lb)
Pull-ups

Post time to comments.

As Rx-ed: 5:57.5
Compare to 050718. (7:41)

Just cannot believe this, almost stopped after doing the 21 thrusters unbroken to make sure I set the bar up right!! Pull-ups came out in 7,7,7 and 5,5,5 before being shattered for the last round.

Have been doing CF solid since about the last time Fran came around as well as adopting Zone style eating and am constantly blown away by how well this works. Thanks to Greg, Lauren and everyone else who contributes to the CF community!!

Cheers and best regards, kempie

9:01

usually WOD after work, but after dreaming of strong work on "Fran" during the night...woke up and knocked two minutes off my time.

9:03

Used 65lbs for thrusters. Improvement since the first time I did this I got almost 20 minutes.

5:28

Done as Rxd.. New PR 3:15

8:30 as rx'ed

My second date with "Fran."

13:36

Here's the breakdown:
5-5-5-6 - First round of thrusters
10-11 Pull-ups
5-5-5 Second round of thrusters
10-5 Pull-ups
5-4 Third and last round of thrusters
9 unbroken on the Pull-ups

Better than my last score which was 14:46 or something like that.

Added some runs to the workout, but only recorded my time with "Fran".

2 Mile Run
Fran: 11:56
2 Mile Run

Subbed 65# thrusters
pull-ups all broken

9:41 (beat my last time by 1:22...)

Thank you CrossFit!!!!
I keep watching Kelly Moore's times for inspiration. Unbelievable!!!!
Hey Katie Jo... you're favorite today... thrusters! (watching your times too).

CF WU
Fran As Rx'd
All sets broken
6:30 PR
Crossfit Rocks!!!!!

First fran:

5:52

I am still unable to go into a squat because of my knee, so my thrusters were more like push-presses, still all done unbroken, 95#

First set of pullups unbroken, second set did 14 before my grip failed, then immediately jumped up and finished the last rep. Last set was split in half. Basically my forearms were the limiting factor...haven't been climbing as much lately.

No Oly bars available, so subbed 45lb Thrusters.
Total time=6:35 (PR)
About twenty seconds faster than last time, but last time was with Oly bar.

Hi all,
Workout as follows
Lisa {Squat 60 kilosx6, hang power clean w/PP 35 kilosx4, pull-upx3}x10. Duration 18:22. Bdw. 59 kilos.
Jon {squat 90 kilosx8, hang power clean w/ PP 52.5 kilosx5, pull-upx8}x10. Duration 19:18. Bdw. 80 kilos. As usual, drip, drip, drip...
Until tomorrow...

14:50

75# thrusters (11/10; 8/7; 5/4)
had to resort to jumping pull-ups

bw - 170#

Fran: 10:28

85 lb thrusters
all sets broken

42.5kg thrusters

all thrusters unbroken
first set of pull ups unbroken
seecond set 5/5/5
third set 3/3/3

time - 4:11

PR by 4 seconds

4:47 as px'd.

Fran (2x40lbs db)
16:00 (roughly)...the thrusters were bad but the humidity's wiping me out!!! warmups and cooldown consisted of a mile walk to campus and back

followed with abs
various sets of 4 count flutterkicks, crunches and situps

first day working at out Syracuse's Main Gym. I don't know what's more motivating: the girls in short shorts or the look of disdain on the guys in sleeveless shirts (checking out said girls) while doing their umptenth set of crossovers and bench. By the way, i had to back off just a bit. Didn't have the $5 on me to bring pukey the clown along with me...though he almost crashed the party

shower, lunch and another 2miles of walking for afternoon classes

4:05 as Rx'd

Wife:
8:13 w/ 65# Thruster & kipping pull-ups. 2 min faster than last time with same wt but the HR avg was essentially the same. Thanks, CrossFit. We're watching the HR even more now that she's pregnant!

no pullup bars around here, what do you guys recommend?

Did this as unit PT today. As rx'd 4:29 PR! and I did get a little pukie but nothing memorable. ED also finished with a PR of 4:29 that's right a photo finish.

finished at 9:58 almost 5 mins less since i started just over a month ago

cfwu x3 w/ reduced pullups

WOD: 6:09...a little disappointed. i over-managed...especially the first round of thrusters. i was moving on the last round, though, because i was pissed at my time. either a run later or possibly Fran again...we will see.

Ron, have you done the lunge WOD? it has incredible make-butt-sore skills. get pumped.

16:54
Full weight broken sets no jumping pullups like last fran.

no pullup bars around here, what do you guys recommend?

4:25 as Rx'd. Cut 55 sec from my last time on 18 Jul 05. It's gonna be a great day...

95lb thrusters broken 2nd set(21), (10,5), (9)
Pullups broken throughout.
8:01

7:07
Disappointed. First workout after a week off.
Thought I did good until I looked back to my last date with Fran, 5:56. Lost a minute plus.

4:37 new PR

middle thruster set broken 10-5
all PUs unbroken

6:23 as rx'd
best time by 38 sec.

Moved 3000+ pounds of weights into our new company gym. 28:00
Will tackle "Kelly" this afternoon.

Rehabbed Fran.(knees)

Full required reps of:

Reverse hyperextentions (120pds)
Push Press (115pds)
Pull-ups

12:02

9:04

Pullups became jumping pullups after first 7
Second set of thrusters broken

PR by 1:46

9:11 as rx'd, breaks in chins

First post.
First time with "Fran"
12:30

7:10 and hurting...

Steve-o

thrusters were 115# pullups as perscribed.
time 7:43

Team Ruthless - Crossfit Virginia
Jeff/ 2:58
Dino/ 3:24
Ashley/ 4:34

Diddy,
I did the lunge-a-palooza last summer. It was a killer. I'm just going to let Fran have her way with my posterior chain today and maybe add the lunges afterward as a reward.
The last Cindy gave me DOMS in my legs I have never felt before.
Isn't this stuff great?

7:45 Thrusters hurt, I couldn't catch my breath in between the sets. It felt good.

WOD as Rx'd
8:00

8 min. 17 sec. using 70 lbs. for thrusters.

Sean

12: 27

thrusters 90# (2x45 db)
pull ups were strict hanging from a beam (wall in front prevented kipping)

all sets were broken

new pr. Last time it took me 16:50

did Fran with a teammate on Sunday but difficult to go for time when sharing one set of rings and kettlebells for the WOD. For today I performed 142 snatches with a 1.5pood KB within 10min.

8:00
had help with the pullups
body weight 235 pullups w/o cheating not an option.
Hour of no/gi grappling after.

"Fran" with a 20lb. vest: 3:41

Greg Amundson

Just a question - I looked through the archives and forums - I couldn't find past comments on a good timer. Looking for something with intervals so I can do Tabata's. My 6 yr old is my timer now, but she isn't that reliable....

Looking for all your opinions.

Thanks, Jimmy

5:52 as Rx'd

Thruster were done to bench to make sure ROM was consistent. Sets were all broken on thrusters. Straight through on pullups.

newcomer to CF after being introduced to "murph" by a few friends..great site..what time is wod usually posted?

7:51 My new PR! All sets unbroken except for some slight pauses near the end.

8 mins -- not rx'd. First Fran. Used 20lb barbell, and still lots of assist on pull-ups. Need more cardio today.

Just for fun,
I have to preface this comment by saynig this is the first time I did this one as prescribed.

Thrusters 45 kilos and pull-ups 21,15,9.
Duration 2:37 (pull-ups were done to just before lockout; the power rack did some rocking). Age 41. Bdw. 80 kilos. I am sweating almost as much as I did for the previous workout. Yee ha!
Until tomorrow...

Jim N: Put the word "timex" in the search function for CrossFit . . . lots of discussion.

"Saying" would be the incorrectly spelled word this time.

Excellent WOD. Great wake up for the body after 10 days in the field with Recon.

7:16 as Rx'd

PR by 15 seconds.

Saw the president this morning at N. Island then did "Fran" as follows. BW 195 lbs.

Thruster
15/6
10/5
9
Pull-ups
10/10/1
5/5/5
9

12:23

5:23 as Rx'd

ironman used to sell a 80$ stop watch that timed intervals. A much cheaper and better way is to get a tape or make a cd or your favorite music. When it's time to sprint have the volume raise up. When it's time to rest have the volume drop. Works good and is really reliable. It's easiest to do this with a mixed tape but if you are good with a computer and sound tools you can make a cd that does it.

11:12 as prescribed, all sets of pull-ups unbroken, 35 seconds faster than last time

as RX'd 7:07....last PR was 10:25 2 months ago

Fran is my favorite WOD. note to self: I'm unstoppable. Next stop: sub-5 minute

4:32 with 45 lb bar. Shoulders felt like they couldn't take the full load.

Around 24 minutes

Subs: 30 kg Thrusters, pullups on rig, can't kip.

Thrusters felt good, stayed explosive. Stopped to recover bar, no smooth thruster yet.
Pullups remain challenging. First round 7, 5, 3, 3 and 3. Second jumping pullups with slow exxentric. Third round 3, 3 and 3, first one jumped.
Ended with 30 kg OHS. Warmed with rope and 30 kg C&J.

ow...around 13 min...numbers and weights as prescribed, but broken down into 7-7-7 5-5-5 3-3-3...3 weeks into crossfit now and still loving it. keep 'em coming coach

Time = 5:45.

Subbed 55-Lb Parallel-grip Bar for Thrusters. Need to get a proper pull-up bar or set of rings--been using one of the iron rafters in my basement.

Hello to Kevin & Emily--yet another family we're tied in together.

-John

competed with another guy from work he put up a 3:19 and I put up 3:57 I'll get him next time around

Did pull ups with assist. 6min 12sec

cfwux2

"FRAN"=9.26.61(TOT)

21-15-9
95#bb thrusters
11-7-3 5-5-5 5-4
pullups
11-10 10-5 9
1)3.40.32
2)3.51.07
3)1.53.43

11:05 [050718 = 11:13; 041121 = 10:54]

Felt strong in spite of being tired today.

2:48, Hey Jim W. from mcalester, ok
I have been trying that warrior diet frem dragon door and it really does works I haven't felt this good in a long time.

time for fran was 2:48

Just throwing in my two cents on the cardio issue that some earlier posts took note of. I got turned on to crossfit in May and tried doing just Crossfit as my workout, no long distance running or swimming. While I'm posting pretty competitive times on the WOD's my run times have detiorated pretty bad. If you are part of a community that bases its performances off of endurance related activities it's my opinion that you can't get away with just doing Crossfit. I'm also not taking anything away from Crossfit, I'm hooked and will keep it as my primary workout but some people need to supplement additional "cardio". So please no ball busting of the newbies with the cardio question.

Brand: ~ 11:00. R1: 65lbs, R2 & R3: 95lbs.
Julian: ~20:00 (with 45lb bar alone)

9:44

Used 65# for thrusters, and now that I've broken the 10 min barrier I intend to increase the weight for Fran's next visit.

Kempie,
What is Zone eating and where can I find out about it? Thanks
D.J.

12:19
Used 45# bar, butt to ankle thrusters
1st thruster set broken 11-10
2nd thruster set broken 5-5-5
3rd thruster set broken 5-4
Kipped all pull-ups
1st set broken 5,5,4,4,3
2nd set broken 5,4,4,2
3rd set broken 4,3,2

Sweet! Improved by 1:31 over last time.
BW 178
as rx'd 3:22

10:36
eh, not bad, but not my best effort. ROM was pretty shallow, but was able to get more reps without breaks. Next time, I'll lower the weight and get deep on the thrusters.

Diddy,
I did the lunges prior to Fran. My butt will report any DOMS tomorrow, I'm sure. Lunges done on the b-ball court with a sprint back to the ball for free throws. My form is getting better.

DanVan,
The only "cardio" knock around here is as it pertains to LSD cardio, like treadmill walking or using the stair-climb thingamajig. Remember, Friday was a 5K run, so we have our "endurance" days as well. Hell, "Murph" was an endurance killer. IIRC, Coach has said that your training should be about 80% CF and 20% your sport (it's here somewhere like 100 words on fitness or Getting Started, you'll find it I'm sure). So, if running is your sport, have at it after the WOD if you can. I really don't think anyone means to flame the newbs. . .on purpose.
Peace, love, and Pukie!

DJ, the Zone is the eating plan of choice for many round here. Basic premise (correct me if I'm wrong folks) is to ensure that each and every meal is 40% carbs, 30 protein and 30 fats. Also, portion control is guided by a daily 'block' allowance. Another big boost comes from improving the quality of carbs from bread, pasta and rice to fruit and veg.

Jump onto the nutrition board and you will find heaps of info but the best get started guides are the CrossFit Journals vol 4, 15 and 21.

Anyways, I am far from an expert but my easy interpretation of zone eating has been an eye opening experience.

Cheers, kempie

Morning
OLAD Row
185 for 5
205 for 3
215 for 2 sets of 2

Afternoon
"Fran"
6:20
PB by 20 seconds. All thrusters unbroken

Steveo

My wife did her 1st WOD on Saturday. I 'coached' her through Fran today. I thought Fran was for 3 rounds of 21/15/9 reps, not 1st round of 21, 2nd round of 15,3rd round of 9. She did 3 rounds of 1set of 21, 1 set of 15, 1 set of 9.
Total time of 23:16.
She was just looking at the site and realized she did 3 times as many as everyone else!!!
She is not happy with me right now!!! I am just happy that we realized the error before I did my WOD!!!!! (sorry baby!!) You are awesome, sweetheart!!!

Julian - 5:53.5.
Me - 5:06.6.

65# thrusters. Going for 4 minutes before I move up.

26:48 as rx'd
The sub 10:00 times are amazing
i really had to break up the thrusters and the pullups. Did wide parallel grip on the pullups.

I'm baaackk. Sort of. Still have shoulder problems so no overhead work. Hamstring slowly getting there. Figured I could do this WOD with some mods so subbed 115lb front squats for thrusters. 15 minutes.

++++++++
++++++++

23 even

All pullups unbroken, 21=new pr

all thrusters at 95#
7/7/7
5/5/3/2
3/3/3

long rests needed because thrusters slowed me down, next time consider going lighter for better time.

wu=xf wu no pullups
finished with set of 10 pu/10 25# db thrusters then non-stop 7/5/3/1 pu/25#db thrusters and 2 minutes of rollups and calf twists

8:49 PR (-3:51)

95# Thrusters 11/10, 7/5/3, 9
pull Ups 10/5/4/2, 5/4/3/3, 3/2/2/

Lungs were on fire!

8:26, new PR by 34s.

Felt like I was going to die at the start of set #2. Almost did after the WOD. I think a few scared gym rats poked at my drooling semi-conscious body.

3:55

almost a 30 second improvement from last time;)

Chrispy...I heartily second the burning lungs
comment.

Fran smokes me everytime we meet.

It's always good to get a PR though.

10 min, everything broken

Dan Van
I think too there's a distinction between cardio meaning heart/lung stress (which you KNOW is maximized with CFit).....
And cardio as in sports endurance performance.which of course would require some training of that activity.
The 'knocks' are with the implications that CFit isn't 'cardio' in the 1st sense cause you'd really vever need anything else in terms of general cardiac health

This was one of those "wheres the cardio in Crossfit?" answers

Fran as RX'd
12:05

Right at 12:00

Thrusters broken into 7-7-7, 8-7, and 5-4

Pull ups all broken in half.

"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95-pound Thruster (21/8,4,3/5,4)
Pull-ups (12,5,4/6,5,4/5,2,2)
TOTAL TIME=6:59 (2:12/2:59/1:48)
Previous(7/18/05)=7:23 (2:19/3:04/2:01
best(6/02/05)= 6:38 (2:20/2:45/1:34)
7min is welcome change from yesterday's 30min Kelly! Rds 2 & 3 have given me lots of trouble these past 2 Frans, may try next time with 85# to see how the time changes...

Today's time was 7:40. Last time was 19:57.56

Today's WOD was modified. I used 30# dumbbells at the end. I don't know if I dropped the weight on the first one, but I think I did.

Anyway, the BIG difference was that I didn't take crazy breaks between my broken sets. I also didn't talk a lot to people who kept bothering me.

4:20 (30 sec PR) all unbroken but brief rest before each set of thrusters. I did not read all of the comments, but did anyone ask about doing cardio after the workout?

Prior to this did C&Pushpress up to 205 (PR on the cleans) then 10 sets of 3 reps with 185 one min max rest between sets. FS 185x6/ OHS 135x12/ one arm neg pullups x3,3,3.

uh... i should've looked at this again before doing it.

i did 21, 18, 15, 12, 9.
14 min.

also did the full xfit warmup.

i'm recovering.
feeling good.

5:25

Jee Juh!

4:58
Off the pace. bwt 110; 35# dbs. Last time: 4:36. Just tired...need sleep!

7:37 as rx'd

I recover incredibly fast!

-dennis

as RX'd:

7:13

felt like Pukie wanted to make his debut in the middle of Bally's (on the road) so I think time reflected his lack of presence. Otherwise, I could have cared less.

B/w 78.6kg, B/f 12.3%

Last time about 14 minutes, this time 12:22. Pullups unbroken, 90lb weights broken into sets of 7, try 9 next time.

My time 7:45 still sore from the last cycle. Perez's Time: 5:22
Shwarz's Time: 5:56

14:41 (2:43 improvement over 18-Jul-05)

Thrusters: all sets broken but I was able to finish the WO with 95lbs. Last time I had to drop down to 65lbs on the last set. I find barbell thrusters uncomfortable on the wrists and it kind of slows me down. Anyone else have this problem or have any advice?

Pullups: all sets broken but not as badly as in the past. Developing a kip (still kinda ugly) has really helped.

Still not a great time compared to a lot of you monsters but I'm happy with the improvement.

first time with full weight

57:26

Fran
10:45 as Rx'd
PR

31:12
70-50-50 thruster
pullups assisted
In looking at the times you are right Jones-- NEW DIET!

120# sandbag carry for a mile: 15:41. Bwt 118#.

Fran
modified for tennis elbow injury

45lbs. bar thrusters
1/2 ROM chinups

6:00 min.

11:07 <--family friend came up to me after 2nd set of thrusters to talk for a little.

Future Reference: I think I could have got ~8:00

thrusters
17/4
10/5
9

Pull Ups
17/4
9/3/3
9 lat pull 120#

...deadhang pullups.

4:00

I was annihilated.

6:32 as rx'd

RLTW

not sure of time 14 to 19 min
Thrusters Pull
1st unbroken, 9,4,4,2,2
2nd 5,10 3,3,4,3,1,1
3rd unbroken 3,3,1,1,1
I must be doing something wrong with pullups. I can't go fast.
I think I hold to much of a negative and/or the pullup bar in gym is not high enough for me to kip my feet touch the ground if I try to at the bottom.

bw=205. WOD as Rx'd. strict pullups. CF warmup. 15:20. lack of energy today. a little slower than my best times.

*MODIFIED* "Fran"

Three rounds, 21-15- and 9 reps, for time of:
40Kg (88 pound) Thruster:15/6, 10/5, 9
Pull-ups: all sets broken with some negative only reps

TIME:14:30

Fran

20:34
45lb thrusters
Pull ups asst on gravatron

First time Fran

14:46 as rx'd with all sets broken
BW: 183

11:13--good time (same as my birthday). 10 min elliptical warm up 14/14. be back in a month.

8:57
first two sets of thrusters broken
all 3 pull-up sets broken

as rx

8:05

When are the new WOD's posted? It's Wednesday over where i'm at and ready to start Wednesday's workout.
thanks

Josh

BW :150

Last time I did Fran with 95 # Barbell as Rxed and it took a long time (lost exact track of time).

This time I did thrusters with 75# Barbell. Total time 14:30. Next time I will do with less weight untill I get a Sub 10 minute time.

"Fran"

5:17

170#

6:25, 3 min PR from last time. Thrusters unbroken. PUs 18/3; 5/5/5; 4/3/2

rowed 5k 20:09
-did fran saturday
----------------
josh, wods are usually posted approx 9:30 to 10 pm central united states time. coach is in california so it is approx 7:30 to 8pm his time. if you are on the other side of the world you may want to get "behind" on the wods by a day

to "johnemacc"
re: pull ups

Maybe you are charging too hard out of the gates, causing you to take too long of breaks later on.

I noticed you started by doing 21 straight thrusters, then 9 pull ups. Then you're doing 5 thrusters (before your set of 10) and no more than 4 pull ups, usually 3 or 1. My max pull ups are 6, but I just do sets of three, so I can take short breaks (shake arms for 15 sec.) then I'm back on it. I try to avoid "failure" at all costs. Have you ever tried doing your pull ups in sets of 5-7? Three sets of 7 in round one and 3 of 5 in the second. And doing thrusters in sets of 11 and 10 in the first round, then 8 and 7 in the second? I didn't do as many max reps sets as you did, but I was able to finish in 10:55 by taking very short breaks. Just an idea, your milage may vary!;-)

First time with Fran ( I feel like such a man whore HAHAHAHAHA )
6:29

Great... Thanks Dan.

Josh

cfwux3
first round broken 15-6 on the thrusters,
pull-ups 15-6
the rest as rx'd.
time 12:00.

6:55
All sets unbroken, except for the 2nd round of thrusters.

FRAN 12 MIN

7:34...did a 2000yd swim right before so my back was a bit sore!

9 minutes,
1. 15 then 6 thrusters
11 PUs then assisted
2. 9, then 3 then 3
5 then qssisted pullups
3. 3,3,3
3, 1,1,1,1,1,1,

10:33 as RXed

7:00 as Rx'd.

No weights fabbed yet, so subbed squats and pushups for thrusters (lame, i know); ring pullups: 5:16

cfwu x3(Minus pull-ups)
WOD :10::07
Should of been done atleast 1 min quicker, but got stopped asked questions. It's hard when you're a nice guy and don't want to just ignore people.
Started out day w/3.5 mile run, abs, 1.5 mile run back to work.

Kempie, Thanks again for your fountain of knowledge. I'll definatley look it up.

cfwu X 3
"Fran" 4:30
cfwu X 3
3.5 mile run

first time with Fran and she was a LOT harder than I thought she'd be.

RonN and TimM, comments are duly noted, thank you for the clarification. Didn't mean to sound like a cry ass.

Total time for WOD: 13:04:98

Forearm still not healed, so I have been doing chin ups. It does not hurt the forearm as much.

5:46 w/ 75lbs
T 21
P 10/6/5
T 8/7
P 5/4/3/3
T 9
P 5/2/2
Intense. I thought my lungs were going to burst, didn't beat the 5 minute mark though.
Finished off with some stretching and handstand work.

10:03
as required

Sub'ed 75# thusters to keep up pace. First time with no assist on pullups; however all three rounds were broken into two sets. First two rounds of thrusters were broken.

Forgot to start the timer on this one :-(.

First time doing 10 pullups in a row unassisted! It's weird. I went from doing 6 to 10 seemingly overnight. Also did a full back lever on rings last night. Only held it for about 1 second :-P.

did it again. 5:37. thats more like it (PR). managed better...t:8/7/6,8/7,6/3 pu:15/6,10/5/,5/4. alternated grip switching at each break.

Fran was my very first WOD when I started last month. Back then, I had to do a lot of mods. Now, I did Fran as Rx'd; took longer though. Lots of broken sets, lots of broken reps:

12:22

Fran made me feel very old!!
12:35
65#- all rounds broken

Fran was my first crossfit workout too, and the first time i did it i got 23:39 and came within a hair of meeting pukie.

Since March I've done Fran 4 times in total

23:39
17:00 ish
12:30

and today

12:10 PR!

And thats despite a long layoff of any squatting or hard cardio stuff because my knee is giving me trouble.

On the way home i saw an old guy with a walking stick and i was going to mug him for it cause my legs were killing me.

But he out ran me.... :D

9:32
95lbs
Rev. Pullups

4:55 as rx'd. Not too happy with that time. It seems to be creeping upwards on me...

First post since March. Been nursing a shoulder injury, but I've got 80% ROM back and I'm ready for overhead work, starting light of course:

6:36 with a 45# barbell.

6:52

Full weight full depth, kipping pull-ups.

My lungs were on fire by the time I was done with this. One week off and the rest of my body is great but my lungs seemed to have forgotten how to breathe hard.

Team Ruthless - Crossfit Virginia
Brian/2:19;65
Johnny/3:34:42

18 minutes. A world better than when I did her the first time. I started with full weight, but I knew I couldn't keep it up since I did the hspu/pull ups wod the day before, so all the same muscles just about were still hurting bad. So i had to drop the weight down to an empty 45lb bar to keep the explosiveness.

I think I'll try her again in a couple of days to see if I can go balls out with full weight.

Cf warm up x3. 15Box jumps rather than dips,7 body rows rather than pull ups.

Modified "Fran"
21-15-9
12.5kg/27.5lbs DB thruster GAO
Body Rows on rings.

7:53min

Didn't do 050718,sick in bed that day with flu

Taken off a little time from the WODs because of work issues and it showed. 15 secs slower.

25kg thruster
Pullups, palms facing me.

12:05

Third attempt.

5:50 new pr

Third attempt at Fran. First was around 15 minutes. Second was 8:01.

By the third set wasn't really sure where I was at. Pukie almost came to visit, luckily he didn't stay long.

Still can't believe the sub 3 minute clan out there. I'm amazed. Looking to break 4 min next time.

10:12 with breaks and did most of the pull ups on the rings

2 x 50# dbs
time = 7:59

4:55 as Rx'd

ran one mile warm up-
7:50
6 pull ups
rest assisted 110lbs.
thrusters 55lbs. 1 st set
65 lbs rest
time- 8:23
Took a wk off and it showed- back has been bothering me-

7:20

9:38 - as rx'd

Broke 2nd set of thrusters (10/5). PU's were broken into sets of 3's.

PR by 10 seconds from last effort in July.

Tim

those were harder than I thought they'd be!

Me: 16:30
Barbell thrusters 70lbs
PU -graviton assisted

Michelle: 16:30
Barbell thrusters 40lbs
PU - graviton assisted

14:55. First time back after long lay off. I hope to get back into fast.

4:01 as Rx'd (new PR by 23 sec)

Only reason I was able to beat my old time was because of the Marines standing there watching.

9:01

5:51 as rx'd

pfiefer 115 nice.

6:58 as Rx'd

8:45 as Rxd

7:36

5:11 Did it a day behind schedule due to work committments.

8:15 two weeks ago at Grove gym. 9:37 today, in the garage.

Abraham Lincoln Crossfit

Joe (bw 165)14:20

65 lbs. thruster
12-9 (21)thrusters
17-4 (21)P/U
9-6 (15)thrusters
8-4-3 (15)P/U
9 (9)thrusters
7-2 (9)P/U

Tom (bw 201)14:30, 8 1/2 minutes faster than last time.

95 lbs. thruster
10-6-5 (21)thrusters
8-3-3-3-3-1 (21)P/U
10-5 (15)thrusters
5-3-3-3-1 (15)P/U
9 (9)thrusters
4-3-2 (9)P/U

I'm not sure of my time, but I had to rush to get somewhere so it was probably pretty fast. I used 40lb dumbells for the thrusters and kipped the pull-ups. Probably should have dropped to 35s to focus on form.

3:19

8:09
Slower than last time.

Jeremy

Me - 9:52
Brown - 12:00

Second time doing this work out and I like it a lot! First time was 19:31 and second was 16:45!!! A buddy of mine does it in 9 minutes flat my goal is to get it under 5, only time will tell.

Did Fran Today (WED) because of a business trip. Added Dips (21-15-9) after the Pull-ups. 6:58. Oh yeah did 60# Dumbell Thrusters due to a recovering knee injury. Puked in the YMCA.

Thanks.

To: "Tom Corrigan"
re: pull ups

Good Idea I'll give it a try. I always wondered about going to max failure.
Thanks

8:33

P/U's - alot of kips

2:50' as Rx'ed.

A PR by 16 seconds, even though I felt pretty flat all day.

Ring work at the gym later tonight.

70 lbs. thrusters 21/15/9
pullups 11-7-3 / 5-5-5- /4-3-2

10.24 as rxed. about a minute slower than last time due to sickness and wedding. back in to it now as soon as everything stops shaking

85 lb. thrusters
PU assisted #6

Read the WOD wrong and continued to do 3 rounds of 21/15/9

2nd set of thrusters: 75lbs.
PU assisted #8 and very broken

3rd set of thrusters:
had to drop to 65lbs and gave up in middle because I felt sick. Went home and read comments and realized I had done more than needed. Took me an hour to get as far as I did. No idea how long first set took.

Done 8/31 in the PM.

The signature Crossfit workout, in my humble opinion. I keep the video saved on my desktop at work for motivation.

First time through, all broken but every rep an honest one (pull-ups kipped).

12:40

bw now 207.5. I'm dripping as I type this and my fingers feel like bratwursts.

dh

Running a few days late here (Vegas!).

Warmup with:

Bench Press 190lbs x5 x2
Overhead Squat 135lbs x5
Deadlift 290 x5

Then Fran. As written in 4:56. A PR by about 30 seconds. Squats were deeper too (A to A).
Bodyweight 155lbs.

Thanks to training time, I can't get to the exact WODs every day now; however, I did this one last week.

Subbed 55lb bar for Thrusters.
All sets broken.
Time: 8:05

Time to up the weight and drop the time.

(day late)

4:22

I think I just bested my PR by over a minute.

Holy crap. The puddle under my arm on the desk confirms that I kicked serious ass tonight, even though I was procrastinating a lot.

Damn you, Jones. Ya' got me.

BTW=150. 5:56. PR by over a minute.

Soundtrack: The Red Chord. Check 'em out, brutality fans.

-D.

First-time Fran.

36% BW thrusters instead of 55%, 21- and 15- reps sets split in 2.
Strict pullups sets badly broken.

About 12 min total.

5:48

pb by :16 - not happy though - first rd of 21 non-stop thrusters gassed me, should have broken the set.

rested 18 minutes - repeated with 60 lb thrusters in 4:14

Jerry Hill ! rock on!

13:20 or so

First Fran ever.

I did the thrusters with only the 45-lb. bar, and the vast majority of pullups were negative. Everything broken, including my ego.

Nothing puts you in your place like Crossfit.

:)

Bill,

The zone is the key. and it's not a "Diet", it's a High Performance Nutritional Plan.

Dan,

MWAHAHAHAHAHAHAH!

Thanks John!

I see you and Mike posting regularly - I am always a few days behind so it is tough to interact.
I hit the 75 hspu then no days rest so my shoulders were fried for Fran, I actually think they loosened up at the end! Shooting for a Sub 4 fran by years end..???

Have you been fired up for these WOD just a tad bit more after our FDR park gathering? I know I have. Tell Mike I said 'hey' when you see him - I followed his power output thread on the message board, great input.

Jerry

BW ~ 204
7:05.04

Last time 7:47.97, on 7/21/05, then probably a 6-week hiatus since last WOD.

As requested - 7:41.

BW-180. All sets broken except last thruster. Pullups strict as unable to kip due to bench placement in middle of pullup bar.

8:27

BW 215

First Crossfit workout in probably 2 or 3 months.

Been meaning to take a shot at Fran, I love deadlifting, and been needing to work on my ring dips so when the last three WOD's popped up I figured if I was going to be a bear I might as well be a grizzly bear.

"Fran" (modified)
subbed:
thrusters were 65 lbs.
pullups kipped on 2 inch bar
lots of breaks

8:16

No mods... 9:54, a new PR by 1 minute.

5k 27 or so

thanks!

4:50

14:00 ish.

45# thrusters

12-6-3
single pullups

11-4
singles

unbroken thrusters
4-4-1 kipped pull ups

Beat my last time by 10 minutes (same weight on thrusgters. Pull ups much faster.)

BW 70kg
BB Thruster 45kg
10.24min

John 7:58
JR 12:43

Both as required

08:10

BW 187lbs.
Thrusters 18/3
PUps 18/3
Thrusters 8/7
PUps 13/2
Thrusters 8/1
PUps 9

Ugh. No energy today. Finally got to Fran on Friday - rest on weekend.

As Rx'd, 8:45, 10 sec slower than last one. I think better ROM and overall form, less pushing on the pullups this time, but not sure.

Badly broken, but I finished everything.

Andy M

6:10
30# thrusters
pullups broken 3-5 at a time
ended with 2 sets of hollow rocks

9:00
WOOF!

8:05
also did 5 MU after the work out

did this on 090205

10:10 or so, no stop watch today

thanks!

bw 202

Hark:
17:26
100lb pullup assist... having a hard time holding the bar the right way. Lack of flexibility or something.

Rick
22:00
65lb
90lb assist on pullups

bw 210, age 45

Done as recommended, total time of 7:40.

Fran
7:52
1 - 21 thrusters, 12/6/3 PU
2 - 9/6, 5/5/5
3 - 7/2, 4/5

10:40

85# thrusters. They were broken enough I think I need to use less weight. Thrusters were more like squat+press. No explosiveness to squats at all. 3 minute PR, mainly due to kipping. Been sick all week, finally back to working out!

As Rx'd, 7:50. Can't find my last Fran time, but this felt pretty fast for me.

22:35

No access to weights this morning, so sub'ed a full count of pistols with each leg for the thrusters.

Joe: 4:33
Vanessa: 6:53 (45lbs)
Jason: 7:12
Talissa: 7:45 (45lbs)
Ruby: 7:15 (10 with 20lbs then 5lb bar)