November 15, 2005
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Post time to comments.
Compare to 050830.
Classic Greg Amundson and Josh Everett faceoff over Fran[video]
Caroldyne Harmon, 80 - CrossFit Atlanta
Posted by lauren at November 15, 2005 6:13 PM
Caroldyne, way to get some!
Oh, man. I had a sinking feeling that after the rest day and 5K, the hurt was coming. Have to Re-watch that CF Toronto vid for some motivation. Time to get some.
Coach, can I ask you to express the weights relative to body weight rather than say 95lbs? I have to estimate what I can lift relative to people as strong as Josh and Greg, and I often get it wrong.
I'm sure other smaller members of CF and many of the girls have the same issues as me (but not all!)
Still one of the best CF video's
Matt, that might be interesting every once in a while, but Fran already combines a fat man exercise (the thruster with fixed weight) and a skinny man one (the pullup) If it really is a uselessly slow grinder, and you have to drop the weight for it to be worthwhile, call the average CFer 175 lbs and work from there.
Ah, a Fran rematch. It'll be interesting to see how I do in an atmosphere with a bit higer air pressure.
Matthew...if memory serves me correctly, the weights expressed are calibrated to a 170lb. individual. That should give you what you need to play with the math. Having said that...suck it up and do the designated weight.
its on. i probably wont be able to sleep tonight...'visions of thrusters dancing in his head' and all.
You go Caroldyne! That is great!
Day 2, first exercise. Can't wait to feel the pain!
I plan on trying to do these at the gym at work. Anything I should purchase? Already going to get the rings.
That video is a Classic, someday I will do Fran in 2:29 minutes, my PR is 5:48, anyways what is the song that plays in that video its pretty good!
Why are those guys holding that lady down?
nice video, those pull ups were horrendous though!
Mark my words: I'll be that good (sub 3 Fran) within a year.
And your video (kr) of you doing a sub-3 Fran with dead-hang pullups is posted where?
Wait what? I disagreed about the form on the pullups, it looks fine to me. I'm at 4:20 right now with kipping pullups if you're doubting me.
Oh sorry i just got that screwed up. You were talking to kr. My bad, Matt.
how are Thrusters done again? don't see them displayed on the exercises.
sorry, still kinda new here
Kalen and Matt G, thanks for your comments. (I really just like writing as Rx'd, that's all. :))
SWEET! Ice and Motrin will be served for breakfest tomorrow. Get some, go again!
Wow, freaky. I just did Fran today so I get to post the first time. 7:40. Shouldn't be hard to beat.
It will be my first time doing Fran and looking forward to it.
It was that video, and a few of the others that inspired me to get off my ass and do this!
I love Crossfit
Man, the video made it look so easy...
4:48, not bad for my 2nd WOD (“Linda” was quite a shock to my routine). I used 35lbs dumbbells but still had to break up the sets. Pull ups were slightly easier.
I knew Fran was coming. After Friday and Saturday, though, she'll be a walk in the park.
3:49 - 65# thrusters; butt to 11" block, pull from the floor (not out of the rack as in previous efforts) and kipping pullups. As usual, the first sets of 21 each were strong with extra to spare but the second round of thruster killed my time. A far too long break after the eighth thruster rep....couldn't make up the time after that.
My hat is off to the tremendous Fran times posted in Colorado - I can't touch Greg and Annie's times even when I'm sucking in Wisconsin's fat air! Amazing athletes....
L-sits: 30,20,20,20,15,15 second increments with a one minute rest between efforts.
20# clubbell mills: 3x5/5
Which Thruster is it...dumbell or barbell? or no matter
"Which Thruster is it...dumbell or barbell? or no matter" -MFowlerbjj
It's the barbell thruster. Check out the video of Greg Amundson and Josh Everett.
YES! I love this girl!
We need a sub-3:30 club for this one; maybe even a sub 3:00 min club, just so I know who not to try to catch on the other workouts.
Man, after reading these posts, I feel like such a slug. My 7th WOD.
I started with 95 lb. and after rep 7, pinched a nerve in my neck. I stopped the watch, went to 65 lb, and just grunted through it.
Total time: 11:27 (5:06 after rd 1, then 9:27 after rd 2). Damn! Greg and Josh, as well as the CF'ers in Toronto, made 5-6 minutes or so seem so achievable. A real tribute to their fitness.
Oh yeah. Where's the cardio? Where's the f'%@'in cardio?! I was breathing like I was doing windsprints after every set of thrusters.
I will achieve 3:30 if it kills me!! (and it may).
Darn you davidwood for making me bust out laughing at 1am! My sleeping wife ain't gonna be happy.
I used to dread Fran, but for some reason I can't wait for tomorrow to come.
I also forgot,
warmed up with cfwu (- the pullups) plus 5 mins on the treadmill, combo lt jog and walk.
Good job, Andy. And Kelly, as well. Righteous work.
Maybe that'll be my excuse -- I'm currently at about 2500' above sea level (unlike Wisco's O2 rich air). Yeah, that's the ticket! It's the thinner air. yeah.
That's The White Stripes doing a Dolly Parton song called "Jolene" recorded live from Under the Blackpool Lights. It rocks. So does Josh and Greg.
"Fran, Fran please don't kill my man . . ."
Oh, great! I puked yesterday now more pain coming. I'm looking forward to my first FRAN but don't know about the 95#.
Just got in from an 11.5 hr flight - will be sleeping in tomorrow. Fortunately I'm not expected at work until 12 hours after land time.
A few days behind and I did the FS/GH situp WOD today. The legs are going to be worthless after this tomorrow, as if they weren't already.
I've seen that video several times, but just now noticed Greg's (I think it's Greg, in the background)opposed grip for the pullups. I've never seen that done before for pullups. Has everyone else noticed that?
Yep... I saw it this morning watching it. Never tried it before. Anyone??
Originally tried to go w/111 lbs and butt-to heels, but that didn't work out too well for me. Never had a cramp in my buttocks before. Maybe we won't skimp on the warmup again.
Went back to 95 lbs with a 15 inch block, started over and got a 9:14
last fran in 31/5/05 was 6.09
definitely NOT during enough consistent CrossFit....this is a heads up!
felt pretty weak during Fran, 65# thrusters and assisted pull-ups, strength is again the limiting factor
21-15-9 for time of:
Did this one without even knowing the WOD was Fran. Finished off with a jump into the ocean.
Fran in 10.23. Breaking Fran down into smaller sets (eg. 7x3) seems counterproductive. I need to build the stamina to go all the way through a set.
First sub 5 min fran - :49 pb
Last Fran 050830: 9:30
Today's wod: 7:20
Ha!!! "Why are those guys holding that lady down" That was great!
70# DB thrusters
Sub'd push ups
Cool vid with marvelous athletes. It energized me somewhat in my workout. In addition, it made Steve Jobs 99 cents richer, as I couldn't resist d/ling that White Stripes song.
95 lb Thruster x 11 reps
85 lb Thrusters x remaining reps
first time starting Fran as prescribed.
+ 0:25 longer than last time, however, power output slightly better.
65# Thrusters, 11:05.
Never hurt like this after my one hour workouts.
8:20 as r'xd. 95# barbell thrusters UNbroken. pull-ups broken. bw 213
a great improvement from aug 30 (-3:20).
below are comments from 050830:
"90# thrusters (2x 45 # dumbbell)
pull-ups and thrusters broken.
11:30. that hurt
11:52. BW 210. 55# dumbbell thrusters (110 lb total) decreasing to 40# d.b. on the last set. Kipping pullups broken into sets. Lack of pullup strength is limiting me. It will improve.
CFWU x3 (sub push-ups for pull-ups)
That's a :04 improvment even w/my shoulders having issues. All thrusters unbroken. Pull-ups broken after number 11 of the the 2nd rd. Wasted alot of time running back and forth from Oly bar to the pull-up bar. Can't wait for another go at Fran... I think I should call my mom and tell her I finally found Mrs. Right!
Now for the ice and Motrin.
Subbed Bar thrusters
13 Minutes; perhaps faster if I did not have to use the same bar for pullups and thrusters.
(Don't have heavy enough dumb bells)
4:45 as rx'd.
For the first time, I felt like I was cranking out the thrusters instead of having the bar land on me like a ton of bricks. All sets unbroken, but I had to run between my basement pull-up bar and the backyard for the thrusters (short ceiling in the basement). This is a pr for me by something like 1:30. I don't often post, but I couldn't resist today.
Matt Townsend: I'm a fellow small guy (137 lbs). I had to drop the weights for Fran for some time. I still do for some of the other workouts. My strategy was to lower the weight enough to get a decent time (average for the board.) Once the time started approaching "good" or all reps were unbroken, I'd raise the weight a few pounds. I still don't do every fixed-weight lift as rx'd, but I'm knocking them down one by one. Surely someone will tell me I'm doing this wrong, but it's been working well for this skinny fellow. I have no doubt that you will be tangling with the 95# thrusters before long.
3:25 as rx'd
Josh, I'm coming for you, brother! Now all I have to do is fugure out how to snatch my max c&j and c&j my max deadlift...
After reading these other times I am loath to report 13:36 as Rx'd...
I started CF 10/25/5 and can feel some improvement, except for this damn DOMS... relatively better compared to Sunday, but still worst I have ever experienced. I almost feel like it is weekening me.... if I am to be honest though I think it is a mind thing... once I got into Fran, I really felt like moving hard and fast...
Joe "Neo Nate" Hamilton
Just finished Fran. 6:42
Dropped 3:00min from Golden and toped it off with 3 sets of top to bottom Tabata squats. Here I come Greg!
Did Fran yesterday at BrandX, came in at 9-something (was breathing too hard to remember the exact time). Last Fran was over 12, so new PR by around 3 minutes. Did Cindy today to give the legs a break before a "conditioning hike" tomorrow. Did I just say I did Cindy to give my legs a break???? Gotta love Crossfit.....
Total time: 4:09
R1: 0:57, 0:43; total: 1:40
R2: 0:49, 0:38; total: 1:27
R3: 0:35, 0:26; total: 1:01
R1: 14-7; 12-9
R2: 9-6; 9-6
R3: 6-3; 4-5
PR by 2:11!
i think this was by far the best WoD performance i've ever had. i was hoping for a sub-6 min time and ideally somewhere around the 5 min mark. Imagine my shock when i finished in just over 4.
1st Fran. Got bitch slapped. But as Keb Mo says, "Gonna make myself a better man."
Caroldyne Harmon is my mother in law. For a picture of her deadlift go to http://crossfitatlanta.blogspot.com/
beat last time from Colorado seminar by 52 seconds...(8:55) and then I beat my old time of 9:41.
This is truly CrossFit in action!!!!!!!!!!!
Thanks to all the trainers at the seminar. You were in my head today... not to mention my motivator here at home!
Now I have to beat that time the next time around... ughhh!
41 yo male 185 lbs.
6:34 new pr
Personal best by a lot. It makes it go a lot faster when you do the thrusters right by the pull up bar.
Didn't have it today; too much of a layoff the past two weeks. Only did two rounds and they were below par.
21 using 50#; 15 using 60#; 9 using 70#
Pull-ups: First round unassisted; second round assisted.
1st "Fran" workout as rx 13:19. I love crossfit. Really exposes my weaknesses. Training for my last school in the Combat Control Pipeline and this will get me ready! Man I have allot of work ahead. Keep the great comments comming. I learn more from you guys and gals than from reading the main site. Still have to do a 5k today. I think I will go die now.
not a p.r but still sucked air like it was going out of fashion!
6:43 as Rx-ed
All thrusters unbroken;
Pull-ups mainly broken into 3 sets, 21 and 15 rep rounds collar bone to bar dead hang pull-ups
Ouch ... 7secs or so faster than my last outing but 45sec slower than my best. Have a home now so hopefully can get back on the CF/ Zone wagon and stay on.
Will get to the 5k (row again) after work.
Sean, dude - try to only learn the painful lessons once man. If you have any doubts about the weight, mod it on the low sideand jack it up next time if you were able to smoke through.
Do it this way and you will be in one piece long enough to see these wod's come round a second time and mark your improvements. Otherwise ask your chiro what colour he would like for his new Beemer!!
Love your enthusiasm man, but just dial it back so you don't hurt yourself.
First WOD after a LONG layoff. I'm in pretty bad shape.
Modified reps to 14, 10, 6 - Weights as recommended
Time = 14:20
Consistency before intensity, right?
Today's picture is particulary inspiring, great work!
Did 5k run today, PR by about 30 secs and felt exceptionally strong: it is Crossfit working, or is it the sugar-loaded piece of cake I indulged in 2 hours earlier ? Hoping for the former.
What is the difference between Kipping pull-ups and dead hangs? I have seen the videos, but I mean as far as what they actually work. I guess what are the pros and cons of one style vs the other?
95# thrusters 12/9 10/5 6/3
pullups kipped 21 10/5 9
Music selection - HARSH!!! and very elegantly chosen and timed.
I can't wait to see the rematch...
- - - - - - - - - - - - - -
Coach Burgener's WOD:
Back Squat 180x5, 190x4, 205x3x3
Front Squat 165x5, 180x3x3.
Clean to overhead press 95x5 easy, 115x3, failed #4, 105x5.
Push-Press: 135x5, 160x3, failed #4.
- - - - - - -
WOD as Rxed: 6:00 even.
5 seconds better than my last PR.
And after several months of exclusive oly lifting training - SWEET!
- - - - -
3x10 ab wheel roll-outs.
cfwu x3 w/ reduced dips and pullups
WOD: 5:02...PR by 35". probably wouldve been sub-5' if i could actually wear my watch while i did the workout. i didnt want to risk accidentally stopping it during the workout, though. regardless, im pretty psyched w/ the time. broke the thrusters 14/7, 10/5, 9, and the pullups were unbroken kipping pullups w/ pronated grip and thumbs wrapped around bar (usually go thumbless). sorry if thats TMI, but im really writing it for my future self so i can better this performance next time around. handstands and maybe rope climbs later.
WU - 4k jog
Still must work on breaking 90
either slow down or drop 5lbs next time
Cody - lots of info on this one the message board.
Short answer; IMO, kipping reduces the load on the biceps, increases the load on the grip, and - most importantly - incorporates the hips into the movement.
Troy -- love your blog and will follow it faithfully.
Fran as modified for my weakness... ~ 17 minutes
Thrusters butt to dynamax ball @ 30 lbs
Interestingly enough, while my overall body weight hasn't changed, body composition has. Tried to fit into a slinkly cocktail dress the other night, but my lats were way too big for it. Some dress meant for a weasel-dust snorting supermodel. Thank goodness Eric loves my xfit muscles!
All three of us posted new bests as r'xd:
SSG Rose 4:55 (beat old time by 55 seconds)
SGT Norman 5:11 (by over a minute)
SPC Huff 7:15 (1st fran w'out, 75lb thruster)
Legs are still sore from front squats; amazing. Once I got done, flopped around on the gym floor like a dead fish. Forearms and thighs are still screaming! Till tomorrow.....
A PR for me. I did this last Sunday in 3:43 and in August in 4:47.
I have my sights set on sub two minutes. As it stands right now I had little or no rest between any of the movements, which means that I need to speed up each and every rep, which means that the only way I will be able to do this faster is with stronger shoulders and squats. I guess I know what I will be focusing on after the wod for a while.
I will do something else later on today. If my hr stays above 130 for 20 minutes after completing Fran does that count as extra conditioning??? :)
It took this girl 6.10 to get me into the crossfit position.
Those of you who do not know the position it is flat on your back, gasping for life.
The next smart ass who asks me where the cardio in crossfit is is doing Fran. She will teach him all about cardio. I like Travis was breathing like I had just been doing sprints...
I did the WOD as prescribed. Though it became slightly broken.
7 7 1
I blame my time on attempting the iron cross one too many times yesterday, that is all I have for excuses.
Anyone out there with a sub 5-6 minute time start out with a lousy time... IE 13:36 (my time today)
I am hoping I can improve on this, looking at some of the other times on here is a little depressing... and alot MOTIVATING too! I read the back issue CFJ on "The Girls," and intend on using them for a baseline, as I encounter them... another motivating CF innovation!
Best to all,
Hard to believe I was about 3 feet away from that action in the video (behind the cameraman). Even more impressive in person.
I hate Fran, but it's my time to get some.
CF Atlanta: Take 'em out to the woodshed.
Okay, so I just did my first WOD. So much for easing into it. Started with 1000m row and CFWU - P/U. Then came the pain.
45lb. Dumbell Thrusters. P/U on a 4x4 rough beam(some negs in later sets). Fun!
As rx'd 5:33. 21 set broken. Didn't have the goods - too much resting.
Last was 5:40.
Go Team Baghdad...nice job!!
Did Rx weight for first 'Fran' ever. She can got to hell...and take my thighs/shoulders with her;)
5:36 as rx'd, 9:11 last time
done the 5km as well today
Fran as rx'd: 3:45 (PR) all unbroken
rested 2-3 minutes and repeated as rx'd: 5:36
Only the set of 15 and 9 thrusters were unbroken. Pull-ups were tough...did Cindy last night (20 rounds with 25# in a backpack)!
The squat portion of the thruster was to parallel...would like deeper next time.
Best pic on the WOD page in months!!! Totally awesome. Don't worry about the Special Forces guys, it is the Crossfit grannys that will kick your butt in the WOD!
6.58, down from 10.33 last time
8:12 as RX'd. PR by 3+ minutes!
As rx'd in 10:15
First time as rx'd on this one, made sure my arse hit the med ball every time on thrusters and pullups were kipping all the way...
Felt strong, but not looking like the time reflected that!! Still, s'pose not bad for a skinny dude weighing 70kg using 40kg for thrusters...
I did Saturday's workout today...I think it was that one...did it with subs:
21, 19, 15, 12, 9, 6, 3
45# bar front squat
8:25 as Rx'd. PR - nursing a cold too
75# thrusters, butt-to-ankles. PR by over a minute! All sets broken, although started out with 15 thrusters and 16 pullups unbroken. Need more squat work.
First Fran attempt...
95 pound Thruster 10,5,6
95 pound Thruster 6,5,4
Negative pull-ups 5,5,5
95 pound Thruster 6,3
Negative pull-ups 4,3,2
Total time: 18:00
Wish I had more stamina with the pullups...
9:42 [050831 = 11:05; 050718 = 11:13; 041121 = 10:54]
Yes! First sub 10 minute Fran!! All thrusters a2a, form not so hot on pullups (still need work on kipping) - but much needed psychological victory.
rd1 = 3:26 (t=14/7; pu=11/10); rd2 4:00 (t=4/6/5; pu=8/7) rd3 = 2:16 (t=5/4; pu=5/4).
Did my army physical fitness test today. Here's the results which consists of 2min of push ups, 2min of sit ups, and a two mile run. Maximum score is 100 points in each event. Here's the results:
Total Score: 277 (out of a possible 300)
This is the best I've done on a PT test administered in the desert. Anything above 270 is considered a good score, and I was able to accomplish this just by sticking to the WODs. My run time sucked due largely to the lack of mid-distance runs in CF. Some of our other CF'ers maxed their run (13:00) or came very close so it's obvious that I'll have to do some extra running to get my run score up to 100 points. I guess I just have inferior running genes, which means I have to work harder. Either way, thanks to CF are in order.
A welcome back for the very first Crossfit WOD I've ever done.
12:02 as Rx'd
20 seconds better than last time. And last time I was fresh. This time I did it after an hour of kickboxing and calisthenics.
Double WOD day! Doing yesterday's 5K later this evening.
As rx'd 3:29 cant tell if my lungs are going to pop or I am going to throw up ooouch.
7:16 as rx'd
a PR by nearly 40 seconds
Three rounds, 21-15- and 9 reps, for time of:
95# Thruster (21/8,4,3/5,4)
TOTAL TIME=6:18**new best! (1:51/2:48/1:38)
Previous 8/30/2005= 6:59 (2:12/2:59/1:48)
Previous best 6/02/05= 6:38 (2:20/2:45/1:34)
my first time with fran will probably be like my first time
it'll only seem fun once it is a distant memory; for now it is mostly sweat, tears and performance anxiety
"Fran" done, dunno the time. Took a hefty while.
*20kg barbell for thrusters
*last set of pull-ups assisted
First time in two weeks that I´m doing the WOD, had some problems with my side abs and some other health issues. Still not good but okay. Aiming to be back and better than ever ;-) btw. my brand new Xfit hoody has been marvelous; the hood stays on even in the stormy winds of Finland's. Gotta rispekt that.
CFWU x 3.
ME day, Clean and jerk. Actually only did 5sets, 3 reps of 95 pounds. Need to work on form before going max on this. Time to go do a sandbag mile
First date with Fran. After 2 hours of tennis and CFWUx2
17:41 as rx'd
Must get better.
thrusters 9 not all the way down
B/w 76.5, b/f 12.9% (dehydrated).
Fran: 8:56 using a 90lb bar.
First time 14 minutes, second 12.22. This time 8:56 (PR). First and third set of thrusters unbroken.
6:16 -- about 1 min slower than pr... Long recovery today.
75# x 12, 65# for the rest; form was bad
Jumping/neg pull ups
3:20 using 80lbs bar. I really shifted through my chins, made myself proud :)
Did you all see the article about crossfit in the December issue of Skiing magazine?
had the flu,and came back to this!
as rx'd 5:54
Good job Katie!
Workout as follows
Lisa DL 85 kilosx5x5 amd PP 40 kilosx5x5 (exercises were alternated with each other; workedout w/ me). Bdw. 61 kilos.
Jon DL 150 kilosx5x5 and PP 62.5 kilosx5x5 (exercises were alternated with each other; workedout w/ Lisa). Bdw. 81 kilos.
3:44 as Rx'd
new PR by 17 sec.
4:58 as Rx'ed. New PR.
I battle my way thru the first 21 thrusters, fly thru the 21 pullups. Then I really suck wind on the next 15 thrusters. Fly thru 15 pullups, go numb on 9 thrusters and really numb on last 9 pullups.
Does anyone else feel like Fran sucks the stamina right out of you?
First Fran ever. Been doing cf for about three weeks now.
reps as rx'd
Why does cross fit make my body hate me?
alancook=As rx'd. Better by 9 sec.
lance=45lb dbs thruster sub otherwise as rx'd. time:5:56
Executed the Fran WoD as follows:
**Julian @ 12:42 (55lb BB thrusters)
**Brand @ 7:56 (95lbs, broken sets)[PR vs 11:00]
-Additional 5 sets of box jumps
-Additional 3 sets of assisted HSPUs
-Additional 3 sets of 45lb weighted dips
-Additional abmat sit-ups and back extensions.
used 90lbs... 5:47
HR avg 158
high of 170's
75 Lb Thrusters, assisted pullups, time: 11 minutes even
(PR by 1:20 when I used 65#; next stop 85#?)
Fran (as designated) wearing a 20lb. vest, no-kip pullups...
My kips are coming along, but are not yet ready for prime time. Someday I'll be able to play with the big boys. WOD was #3.
85# Thrusters. 3 minutes 25 seconds better than last time.
had a sud for today I call her Eiran, because I mixed Fran and Elizabeth
5 rounds of 5 reps
wieghted ring dip
wieghted pull ups
done in 7:30
a better scheme would be 15-12-9 rep range but I wanted to use wieght on ring and pull-ups to build more strength in these areas. I can so alot of reps but not with alot of power wanted to correct that.
as rx'd. all sets broken.
I kipped - hope that is ok.
Can't wait to see what's in store for tomorrow.
xFit is the best thing to happen to a gym...EVER!
5:20 with a 20lb. vest is awesome MattG.
First time with Fran as rx'ed
95# Thrusters - Form wasn't the greatest, was trying to find a good way to grip the bar without hurting my wrist.
Dead hang pullups - Couldn't kip due to my legs hitting the apparatus on the pullup station.
6:24...I apparently didn't post last time, but from what I remember this is a PR by a good bit.
5:37 w/ 85lb Thrusters. Followed up with 6 100yd sprints.
Fran as RX'ed: 5:33
I did P/U's on rings, which were broken. Last Fran was on P/U bar with all P/U's unbroken. Rings are without a doubt harder to crank out. Lost a minute and some change from my previous time.
Thrusters were unbroken. Looking forward to tomorrow's WOD. Thanks Coach!
7:05 with 85 lb thrusters . 3 mins 25 seconds better than last time.
First date with Fran, had to modify due to staying in a hotel.
Total time = 10:45
40#DB Thrusters 21, 15, 9
Pushups 21, Chair Dips 15, Situps 9
9:07. 2 mins faster than last time, but last time was 1.5 mins slower than usual and I used an extra 5# for the thrusters. Having a tough week. Ended with Lsits, a ghd situp sub (feet under bench), and handstand holds.
I've been a part-time crossfitter for about a year now. This is my first time posting.
8:54 as RX'ed. PR by about a minute.
As Rx'd in 9:30. My last "Fran" was in August at a time of 12:40. PR by more than three minutes.
Just watched the video - was that Fran face-off filmed January 2005? It looks like the face-off I was fortunate enough to see live and in person. Always inspiring.
8:36 - knocked almost a minute off of last weeks Fran...still not good enough...more than double Brad W's time
As Rx'd - had to break up the 15 pull-up set though
dave 9.20 c 85lbs
denise 10.00 c 45lbs
Thrusters: 95# -(7-7-7),(6-6-3),(9)
Pulldown: # 165 -(10-11),(7-8),(9)
Me: 4:34.0. 75#
Dan: first time crossfitter, 12:36.4. 45#
I want to make a comment about the kipping and non kipping pull ups. Correct me if I am wrong, these workouts that are for time are meant to be done as fast as you can and pushing the cardio? Hence...FOR TIME! These are not form perfect workouts. In the military kipping while performing pull-ups is, for the lack of a better word, illegal. When being graded/scored, the body is not allowed to kip and break a straight plane while pulling the body up to where the chin is over the bar. They must be performed starting in a dead hang and the arms must lock out everytime at the bottom. The military considers kipping during physical fitness tests to be cheating. These guys are not doing workouts for scores in the military or for form.
I am in the military and do these work outs when I can, doing the timed evolutions as fast as possible with disregard to form as helped me increase scores when doing single max sets with proper MILITARY form for PT.
With that being said, bad pull ups or not...these dudes doing the workouts on these videos have serious explosive endurance and deep gas tanks. Hats off to you boys in rocking it out!
13:54 Pullups are my weak point. I need to learn how to kip I guess.
I will never understand why Fran inspires so many people to post. I, for one, am not a Fran-fan...Heh.
BTW=150. 5:15. PR by about 40 seconds. Thrusters hurt my soul.
Did Fran as prescribed in 7;17, a PR by approx 50 seconds, I think. It left me in complete disarray, though - needed at least that much time afterwards to start feeling normal again. PU sets unbroken, thrusters broken 14/7, 7/5/3, 6/3.
Group Moffett completed the WOD in: 9:34:40. It was difficult to catch your breath after doing the Squat thrusts; overall great workout.
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster --> 88 pounds - 21, 15, 9
Pull-ups --> Body Rows (Due to injury) - all sets broken
13 min first time with Fran
40y male BW 185. With 60# thrusters All pu broken down. Next time I get her in under 10 min.
The videos are humbling as well as motivating
Thanks again CF
75#s, 6:16. 38 seconds faster than at the cert 2 weeks ago, when I only did 65#s. Nice to be back near sea level.
Good tunes Dan Silver, I had Mastodon's "Leviathan" on today.
Did a modified Fran because of knee injury (meniscus bruise / small tear).
Subbed 1.5 pood KB mil presses for Thrusters
5:33 as rx'd
New PR. Broken set on 2nd round of thrusters.
25lb DBs and jumping pull ups 4:48. Will up the weight next time. Learning to kip.
Legs are still toasted from the front-squat-a-thon so worked on other weak areas...HSPU's and L-sits. Did HSPU's in sets of 5 up to 50, then did numerous L sits and tuck sits til legs cramped.
95lb thruster x 21
21 pull ups*
95lb thruster 5/5/5
15 pull ups*
95lb thruster 6/3
9 pull ups*
most pull ups were sinlge and doubles w/a fair amount of jumping. i am still fighting golf elbow and finnd that the negative is what kills my tendons...
Hats off to the overseas military crews! Thanks for serving.
I spent all day fighting with Pukie the clown 18 miles offshore. Then I got to wrestle Fran. I will admit that I only got 11:37. I then spent that same amount of time face down on the floor. I can't wait for tomorrow.
KEEP UP THE GOOD WORK FOLKS!!
Way to go and get some. I know how it feels to be chased by the clown while being on the water all day...It takes it out of you. Way to suck it up and charge it! Thanks again for the books.
I promised myself I would post a time when I finally did Fran under ten.
Been experimenting with the program since January. Been doing since April.
9:22 as RX'd.
Thanks to everyone.
Sup nine soon?
Thrusters w/bar, pullups w/jumpstretch assist
14:45 as rx'd vs 11:13 on 8/30/05, but still in hernia recovery mode. 1st time since surgery i've done pull ups on bar (weak!) instead of on assist machine. wind really sucky. 10 min elliptical warm up 13/13.
9:15 (14:41 on 30 August 2005)
Used rx'd weight. All sets broken except the last set of thrusters. Pullups were kipping.
Wrists didn't bother me this time. Probably because of all the front squats and cleans I've been doing (in WODs) since last Fran.
Definite improvement. Thanks crossfit.
My date with this lovely girl was 12 minutes. Really looking forward to seeing how long I'll be with her next time I see her
Thanks for the workout coach
Gettin' slower every time.
5:04 with 35# dbs.
Last time: 4:58
Previous time: 4:36
95 lb Thruster (oly bar + 50 lbs) squat to 10"box
Parallel Grip Pullups
Pulls mot broken
Thrusters Broken (12/9,10/5,5/4)
I finally realized why my squats have been so bad. My lumbar spine was so hypomobile that I was being thrown forward particularly so because I don't have full flexion in my right knee (advanced OA).I've been doing a lot of self mobilization at the clinic and wonder of wonders my squat is beginning to come back...Yippee yi ki yay
40 lb db thruster
assisted pullups with foot in sling
Not quite thighs parallel on squats.
This was the highest intensity I've pushed for yet. The video inspired my to go as hard as I could. Keep 'em coming.
better than last time of 8:00
40 # DB thrusters- no bars available
Band asist PU's
I'm a glutton for punishment, man. Seriously, I guess it's just self-delusion. For example, I could regularly shoulder press (seated) 115 for 12, say 125 for 10, etc. in the gym. So, doing push-presses with 95 seemed reasonable enough. Until things started popping. This one's minor league, though, compared to my earlier f*&^ up. Just a pinched nerve. No chiro BMW purchase yet. But I love that line.
Thx for the help, bro. Keep it coming.
First Fran: 9:10
Subbed 75# finally getting good squats... 75 just a bit heavy.
Cf WU x3 without pullups
Thrusters done with 80#'s
all sets of thrusters and pullups broken, total time about 15 minutes.
58 lb BB thruster (broken)
PU's unassisted (broken)
Bodyweight - 165
Time - 10:03
6:05 (faster than 10 days ago!)
75# (10#'s heavier)
Worked on snatches for cool down
12:51 as prescribed - 30yo - 188lbs
I was so out of breath after the thrusters that I would have to recover for a couple of minutes before I could do pullups...
Plenty of room to improve.
Oww. Getting back on the horse after moving twice in 4 months.
5:45 Fran with weight scaled to 65#
(I weigh 130#).
cfwu X 3
Fran - 4:55
25 sec. SLOWER than 30Aug05, thanks for nothing SERE!
did 3 sets of 10-95#thruster/pullups as penance.
5k in the a.m.
20#db's, pu's on assist machine
7:26 - PR by 47sec w/ 65# thrusters & kipping pull-ups. Yeh, CrossFit!
WOD-6:01 new pr.
Even though it was a new pr, it still worked me over pretty good. During the 15 rep round I had to stop twice, and I took a small break of about ten seconds prior to doing each set of pullups. Other than that the rest of the workout was as rx'd. I can tell that not getting a chance to workout for four weeks is starting to catch up with me.
CFWU x 3 (Modified - No Pull Ups or Dips)
8:04 as rx'd
(21 & 9 thrusters unbroken; 15 was broken)
All Pull Ups broken
Last date with "Fran": 11:47
(3:43 improvement) Thank you Coach and thank you CrossFit!!
played racquetball for 90 minutes and then did fran in 4:59 as rx'd....a 14 second improvement over last time!
definitely some room for improvement on our next "date".
10:28 as rxed
finished with 3x10 111 lb hang cleans
21-15-9 Sit wall ball- 10lb ball
misc ab work
Dammit, just wasn't feelin' it today. Around 12 min ...had to use the micro wall-clock at the gym. PU broken.
Lake Dillon Fire Rescue A-Team:
We were finishing our set of 15 when the tones went off and we had to run out the door. Talk about working to get your breathing under control while driving a 53,000 lb vehicle. Anyway, we returned about an hour later and were not looking forward to doing the whole thing over again. We made a compromise and did 15, 15, and 9. We were all quickly back into the huffing and puffing mode though!
Resident FF Scully: 5:15 65lb thrusters
Resident FF Nick: 6:00 assisted pullups
battled this one with the tail end of a cold. bad idea.
time - 9:50
mfbunch: 4:08, about 5 minutes better than last time
joeyd: 4:34, same improvement over last fran
4 minutes to destruction. . . took longer to catch breath than to complete the wod
Did 7 X 5 pull ups in AM
CFWU x 3 sub'd 17" Box Jumps for pull ups and assisted ring dips
60lbs Thruster and Jumping Pull Ups
all sets broken.
Last time I had busted shoulder and did One arm DB Thrusters 27.5lbs GAO and body rows on the rings in 7:35.
Getting closer to meeting the REAL "Fran"
Subbed 45# thruster, pullups on rings, broken.
Will go up in weight next time, but not by much. Nice jobe everyone that did Rx.
Dave- 14:05 (with assisted pull-ups)
Joe- 4:07 as Rxd
Vanessa- 7:17 (with 55# thrusters and transitioning between rafters and rings for pull-ups)
Jason- 6:40 as Rxd
Ruby- 5:37 (with 25# thrusters and assisted pull-ups)
Sarah- 7:13 (with 25# thrusters and swinging kip pull-ups [like the ones in the kipping video])
L: 6:00...week 2, legs still very sore, still weak on pull ups, grip strength has decreased, still recovering but feeling stronger
T: 3:18...solid work, lighter weight(75lbs) due to back
J: 5:20...10lb DB thrusters and assisted lying bar pull ups
1st date with w/ FRAN...can't wait for next!!
As Rx'd: 12:28
Thrusters to parallel, first round - 15,6
Pullups w/kipping, first round unbroken
Consecutive rounds of both broken into 5-7
Last time was on 050530 - 21:08 after being down for a while. Not a bad improvement, although I would have liked sub 10 - next time.
11:10. She got me good. It was my first time using the 95lbs on this exercise, last time I used 75lbs and got 8:07. It's all relative, like Dan says.
Okay, I messed this one up after a long day including a 2 hour kettlebell demo to an Aikido dojo. In my stupor I did push-presses instead of thrusters. Ugh, I shouldn't work out at 10:00pm.
I'm starting to get the kip but the pull ups still kill my time.
21-15-9 Thrusters then pull-ups:
11:30, done with 1 1pood KB and 1 1.5 pood KB.
Much slower today than last time. I blame my extremely sore legs and the usage of KBs instead of a bar. It was fun though.
mmmmm, tastes like pennies.
(and I swear I didn't read your time first Dan, the really weird part is that I had the same soundtrack).
PR + 20something seconds. Normally I wouldn't be to happy with a score that far above my PR but I am happy to get a sub five after my vacation. It looks like I still got something in me.
Harder than getting back to the workouts is getting back on track with my food intake. Still 12lbs heavier than when I left, and I know I lost muscle too. BW 197
Bizzarro-Fran for me tonight:
Jumping Ring dips
subbed the j.r.dips because my pull up bar is sub functional. Need to work the ring dips anyway.
"Keep your arms close to your body, Laura! Just DO IT!" - Rajesh
10:35 40K 21-15-9 All broken
Long time lurker/practitioner (about 4 months)
first time poster
Last time I did 18 minutes with a 45lb bar. This time I was using 55lb bar.
My last time was 6:52.
Did workout as recommended...but not so quick.
Got some work to do.
First Fran - 4:15. Used 22.5kg dumbbells. Depth on thrusters getting a little better. Still feeling all the pull-ups from the L pull-up/L rope climb WoD from a few days back, done the previous evening. After that, succeeded in my first CF challenge - 1 mile run and 21 BW bench press in 10 minutes (9:58 - but I did have to put the plates on the bar within that time)! Arguably got a second one during Fran - 21 D/B thrusters with half BW - but probably not deep enough to claim yet. Catching up with Linda tomorrow.
this sucked, 12.16
i am getting worse
8:58, about a 1.5 minutes worse than last time. No real reason other than I felt weak this morning.
Finished it in the full moonlight last night.
Not enought light to see the clock.
65lb thrusters unbroken (more next time, I guess);
10, 7 and 4 jumping pullups. 9:30.
Got to this one a day late. I actually had dreams about it last night -- anticipation or dread?
Finished in 5:21, a PR by at least two minutes. Got 21 pullups in a row for the first time ever. Second set was broken for both exercises. 10, 5; 13, 2. Third set straight through, but just barely. I was approaching failure in several areas simultaneously but it seemed like my grip was in the lead. Just managed to hang on for the last couple pullups.
Followed by 45 minutes of 4 on 4 floor hockey for unit PT. Santa Ana blowing again and it is dry, dry, dry. Still, a great day!!
personal best on this one - 9:21
clarification: 11, 8 and 5 legit pullups in addition to the jumpers...
6 minutes even. no broken set for the thruster at 95#, but 2nd set of pullups was broken 10-5. Otherwise a very challenging 6 minutes.
Adjusted down to 70lb thrusters to work on ROM.
Best Fran ever.
95 lb thrusters
and full pullups, weak on pullups strong on thrusters, did full 100 rep pushups on rings afterwards
Did 3.5-4 mile run to make up fr yesterday. Didn't time it. Medium pace
15:00 as RX'd. Time was destroyed because someone took my thruster area. Had to wait around for a few minutes for a bar.
9:33 slower than my other times but I'm sick as a dog, on cold meds, and my shoulder's still torqued, so I'm stoked.
My boyfriend did it in 3 min exactly. I was impressed.
Used 40lb db's vs 35's last time.
8:42 with 20kg BBs, 3:30 better than last time. Legs tired after yesterday's 5K. Need to increase weight next time. Thrusters not broken, PU sets broken in 3-4 subsets.
11:54 after being off sick for the past few days
used 90lbs for the thrusters - all broken
pullups not kipped and still the part that slows me down. After the first 7 or so the rest are broken into doubles and triples.
mixture of wide parallel grip pullups and chins
26:48 last time
My time isn't good - 13:32
pull-ups + 10lbs
Thrusters Pull ups
I am ONLY posting this so I can see improvement in the future--no way to go but up!
Took me twenty minutes to do VERY modified Fran with 45 lb barbell thrusters & a combination of pullups & chinups jumping from a bench.
Jones, you lie.
Killswitch makes thrusters thrust better.
first Fran 6:30. This is the first time I actually felt like I did well on a X-fit wod. Making progress. Loved the video-keep'em coming, really helpful and great for the psyche.
firt fran 45# thrusters, pull ups on graviton machine 18-19-20 plates.
Did 95lb thrusters as Rx'd
Pullups 15 broken/11 broken/zip
Battling tendnitis in both shoulders and lower back spasms.
9:43 (first sub 10min Fran)
20kg DB thrusters, all sets still broken
Did 115 lbs thrusters 4:20
Did it again, I had to break the 5 min mark.
4:28 as Rx'd, new PR
Last time: 5:55 (Used to 15 lb db)
Today: 9:24, but used 65 lb bar. Subbed rows for pus.
Somewhere around 7-8 mins.
done as Rxd. (harder with 45# full-bar)
15:31 less broken and beat last post by over a minute
Abraham Lincoln Crossfit
Joe (bw 167)12:30
65 lbs. thruster
Tom (bw 206)11:30, 3 minutes faster than last time.
95 lbs. thruster
Fran as Rx'ed 9:10 (+0:13)
Mindy Smith does a killer version of Jolene on a recent Dolly Parton tribute album. The album is super good all the way through, unlike my weak-ass Fran.
7 Minutes even, and I weigh 195lbs. My only consolation is that this was my first attempt.
Then the gym manager came over and asked me to put my shoes on before I work out, which is terrific put-down that I intend to use one someone soon.
Lots of comments. Is CrossFit becoming mainstream?
Garage gym cold, hard to get fired up. Time 14:00
Performed weight as Rx'd but did pullups on the rings.
4:44, new PR for me. Want to try this on a bar again to compare the time difference.
75Lb thruster, all sets pullups broken,
Used 2 35# db's for thrusters. 5:02
A little tired after a 4 mile jog, but here's what I did:
Time: 17 minutes
Thrusters: 35lb bb
Pullups were assisted.
*21 reps at #15 on Cybex
*15 reps at #14 on Cybex
*9 reps at #13 on Cybex
8:45 , as rxd, but taking it slow after Linda
90#db's for 95#oly bar
A few days late but I can't say no to a date with my favourite crossfit girl (sorry Marika if you read this)
11:20 as Rx'd
A 1 minute PR but man I felt like i had no strength at all today, I think it was Grace yesterday that knocked me around.
Next time i'll go sub 10:00 for sure
Thayer: 13:33 used 55lb thrusters
Talissa: 5:49 PR used 55lb (last time 7:45)
I know it's late, but I just did Fran today. After a weekend full of jack + beer (Iron bowl weekend in Auburn), this was torture.
5:50, 60 lb dumbell, 1/2 assisted pull-ups.
oops, man I wish we could edit these things before a certain amount of time. 60lb dumbell = total = 30 each dumbell. No way I could do 120 lbs!
9:45 as rxd
neeed to work on depth
did y class before