bw 143#

5:15
85# thrusters

Wow! I just mentioned to some friends that its about time to do another "Fran" race.

That is a cool photo!

I flicked my IPOD into random mode on Sunday's rest day and the first song to play was "Joline" and I new it was a sign from the Fran Gods...so I justed looped it for a an hour or so. Gonna do the same tonight to prepare for tomorrow.

I get happy when Fran comes around...

It's crazy! Crossfit is brilliant!

I know this has been asked a dozen times but I just don't seem to get it. Is 21-15-9 reps each exercise one set or is each group of reps one set?

Briang

So you do
1. 21 thrusters then 21 pullups then
2. 15 thrusters then 15 pullups then
3. 9 thrusters then 9 pullups

RIP Stazzo; I am sure you only bit those who deserved it, saved a few lives and protected many a swat monkey in your days. Thank you for your service.

RIP Stazzo, thanks for your service.

RIP Stazzo.

Thanks for keeping me and mine safe from the wolves.

Question on Fran: Is it three rounds of 21-15-9 (ie. 21-15-9; 21-15-9; 21-15-9) or just 21-15-9? Thanks for any responses.

Oh I love Fran. That will be dessert if I have time after the other workout I have planned.

Wink- Check out post #7.

DJ thanks for the response. I was confused because Diane wasn't described the same way.

Cynthia- You'll like this one. Fran's my favorite chick! Any girl who can leave you laying on the ground, dripping w/sweat and panting heavily in 4 minutes rocks!

DJD- How's the down under?

Rest in peace Stazzo. My thoughts and prayers go out the the handler and his family and Stazzo's fellow officers and friends.

-A brother in blue

If your interested here is a link I found on K-9 Stazzo of the Sacramento Sheriffs Office.

http://www.ssdk9.com/content/news/story/102/

-Ted

I had the privilege of working with Stazzo and his handler, who turned me onto CrossFit. In honor of Staz I plan on wrecking tomorows WOD!

D.J your not easy to make pant or sweat so I guess "FRAN" is your girl!!As for me I like "MICHEAL" can't wait for him to come around again!!!!But I will hang out with "fran" tomorrow.

Ah, great workout.
as Rx'ed, altough sets broken and have to change grip and style to get 21-19-15 pullups done ...
20 min

06:04

6.35

RIP Stazzo

Broken sets totaling 21-15-9 in 6:35...a drop of nearly 2:30 from last go around with Fran!

6:39 new pr
first 21 thrusters unbroken
everything else broken and ugly
previous pr of 9:00

Funny, I was just thinking about Fran.
9:59, a PR by a few minutes.
Form could have been better on the thrusters.

Getting ready to start my girl, Fran...looking forward to it but i think i'll have to do it with 85 lbs.
What's up, Jeff?! CrossFit West Point in the house

8:16 second Fran and PR by :18

My pull-ups are still holding me back on the speed. My first 2 sets of thrusters were broken.

BWT 230

Wow. Fran as Rxd (up from 80lb thrusters last time) is a lot harder. I'm sure my thrusters looked more like push jerks. Time for a few deep breaths and some form work on thrusters.

4:12

14,7 @ 85#
21 PU
2 @ 85#; 5, 4, 4 @ 65#
15 PU
9 @ 65#
9 PU

Just under ten minutes. The first set of 14 @ 85# took a lot out of me, leading to a lot of rest between sets. Must be more careful not to bite off more than I can chew.

5:33 PR

RIP Stazzo.

BWT: 193
WOD: 8:38

BWT: 193
WOD: 8:38

5:45

20lb db thrusters
jumping pullups

Last time: 6:37 (45lb bar thrusters), 6:43 (20lb db thrusters)

Can't believe I took :52 off time!

60 lb. Dumbell, broken sets of pullups.
7:40

8:09
All sets broken except final PUs. My back is still feeling Diane.

6:20 w/ 100# EZ Curl bar. I hate my gym.
Almost did a "Pukie the Clown" this morning, as well.

Question about pull-ups. I read recently that once you can do about 12 pull-ups correctly you are "too strong" for your body and need to start doing pull-ups with a light weight, e.g. 10lbs. I didn't believe it at first but it seems like I've been stuck at 15 pull-ups forever. Does this theory hold any weight coach (no pun intended)?

bw 122lbs,

used 75lb thrusters, everything else as RX'd, 2:57

29:24
All sets broken but good form on all exercises
/ unassisted on all pull-ups

6.50

Assist pull ups 15kg and 25kg thrusters (started at 30kg, but shoulder still hurts a little)

Annoyed by men in the weights room (can't they walk around?). Can't wait until home gym is complete!

Bodyweight 140lbs

as RX'd

00:11:54

Tore my hands open on Diane's dead lifts, and used a little too much weight. Spun this morning instead. Fran will be tomorrow.

Tore my hands open on Diane's dead lifts, and used a little too much weight. Spun this morning instead. Fran will be tomorrow.

hey rob f--why'd you say that twice?

BW: 172
As Rx'd
Time: 6:25
First 21 thrusters and pull-ups unbroken
Everything else broken

As Rx'd
BW = 157

Round of 21: 2:25
Round of 15: 2:40
Round of 9: 1:39
Total: 6:44

New PR by about 40 seconds.
6:30 next time.

PR yesterday on Diane (by 2 1/2 minutes) and PR today on Fran....what a good week this has been.

7:04 - down from a previous PR of 8:32.
Thrusters - 14/7, 10/5, 9
Pullups - 15/6, 10/5, 6/3

WOD #2 - Fran

Fran seemed like a walk in the park. I couldn't wait to try her this morning. She destroyed me. I thought I was in decent shape.

3x CFWU (pushups instead of pull ups)

21, 15, 9
95 lbs., pull ups realy held me back (all unassisted though)
All sets broken, all sets ugly

15.50

Until next we meet Fran

bw - 229

Hello everyone!

Took my time on this one as I need to improve my squatting generally and really step up a gear on everything.

Concentrated on kepping form through each thruster which I found is actually easier from the thrusters front squat, will practice front squats to imrpove my form. Also did pull ups without any assist, this took me a lot of time but think it's a substantial step up and means I can get away from the gravitron at last.

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound (40kg) Thruster
Pull-ups (Last 9 jumping)

Time = 16:20

London Crossfitter!

"Heavy" Fran

Subbed 115# thrusters and jumping pullups

8:46 today (11:13 on 3/6/06)

3000m row for time 11:55 (12:27 on 3/6/06)

I think I am close to try and work up a kip or two.

BWT=272.5 for the WOD.

CFWU x 3 (-pull ups/dips)

Fran as RXed

21 - 21
10/5 - 10/5
9 - 9

need to get deeper on thrusters from 2nd set on...

time = 3.16.20 (PR - last time 7.01.61)

bw = 180

fran, as rx'd
5:19. about 1/2 minute better than last one. have to work on explosiveness on thrusters to pick up some speed.

21/21 - 1:32
8-7/15 - 2:18
9-9 - 1:29

Whenever I finish this, i feel like someone set my lungs on fire with napalm. Awful/wonderful.
"Mess you up."

My PC is fritzing and I can't load the vid for thrusters. Is it just a speed bench press? If not can someone give me a thumbnail description of the movement?

Thx.

I noticed that some folks time each round and add them up at the end.

The problem with this is it doesn't include any rest or transition time between workouts.

I thought the WOD was supposed to be timed from the start of set#1 to the end of set#3, including any rest periods.

Anyone clear this one up for me? ...thks

#54 did you try to right click on the link and "save as..." ? or the same with the slide show?

movement:

start in racked standing front squat position, bar on upper chest;
squat;
stand erect (explosively);
raise bar to full overhead extension;
rinse & repeat

you should be using the thrust from your legs to assist in the overhead raise...enjoy!

7:31 w/45# DB's - best form yet; slower time. Smoked me nicely.

Stazzo 10-98, RIP; condolences Carver.

Jim,

I did't say it twice, my browser did. I think my browser (safari for Mac) has issues with the java script on this page. It tries to double post a lot.

To Geoff B, post 56:

Ahh, thanks. That's a push press in my terminology. I did those yesterday as a sub for HSPU.

8:07 as rx'd

w/ 8lb weight vest

7:42 (PR)
Start to finish; including any pauses.
The fun times just keep rolling. 6 month anniversary of crossfitting!! Getting some and looking for more.

BW= 190lbs
CFWU 3/3 minus pull-ups

"FRAN"= 4:39 w/ 45lb dumbells
TH-----P-U
21-----15/6
10/5---9/6
9------5/4

*I found my self trying to go to fast and next time need to make sure EVERY rep of thrusters is ass to grass. Found myself cheating on the middle set.

Fran as RX'd 2:44 (ties PR)

7:15

Anyone know what the dumbbell equiv. for the 95# thruster is?

i knew that rob--just joshing around!! jim

65#
5:44

dc (comment #65)
dumbell thrusters. Check the exercises page.
http://media.crossfit.com/cf-video/Dumbell_Thruster.wmv

after a week off, this is exactly what I need. I was forgetting what it was like to be sore.

PPD Results:

Andy and Matt: 29.00

So the first set of Thrusters I did with 90#s (45#dbs) and it fried my shoulders, so on the second I had to drop to 65#s and finished with 80#s (40#dbs)...That plus the pull-ups have my shoulders still cursing at me. 7:01. Did yesterday's WOD afterwards and added some Fartlek running intervals to finish the AM. Had to make up today for having 2 offdays.

1st time in about a year stopped half way through workout. Lower back way too sore for thrusters.

I like dogs.

14:00 even
BW: 239

Thrusters as rx'd, pullups assisted by 40 lbs to a net of 199. All sets broken.

Well, three minutes better than my last effort, and two better than the time before. Sweet! Last time I mentioned I wasn't pushing myself, but I changed that today. Had to pause due to a stomach cramp/near visit from Pukie, but pushed though to a substantial improvement. I'm pleased.

10:37

BWT 223

The pullups are getting easier! I hope to be under 10 minutes next time I meet Fran in a dark alley somewhere...

-Dennis

last Fran was 12:58!!!

as rx'd total time of 12:41

When seeing so many sub 4:00 times on Fran, I wonder how many people are too intimidated to post their times?

For some reason I'd never actually done Fran before and I was planning on doing it today.

12:10 with 40kg thrusters

Lack of gas was my limiting factor.

Adrienne got 11:45 with 15kg thrusters and band-assisted pullups.

5:56

Jason K
Push Press and Thrusters are two different things here. Push Press is a mere dip at the knees to help drive the weight up, while Thrusters are a deep front squat to a shoulder press. It seems like in the exercise world you can have as many names for a move as their are different trainers. Hope this helps. Take care.

6:02

25lb db thrusters x 2:
15,6 = 21
10,5 = 15

20lb db thrusters x 1 - unbroken

unassisted puppups, broken:
10,6,5 = 21
5,5,3,2 = 15
3,3,3 = 9

Chuck #55:

If I post by round, it includes the transition time, either explicitly (as a noted time), or implicitly (buried in the round time).

Fran has not transition for me . . . I do the thrusters directly in front of the pullup bar.

Total time is ALWAYS *total* time . . . gotta include any breaks or rest periods somewhere.

Hope this clears up any misunderstanding.

3xCFWU minus pullups

9:45
45lb oly bar for thrusters
pullup under bar, feet touching floor, angled
Both broken throughout, mostly into two sets.

Hi all,
Workout as follows
{Ball toss (underahnd; 22#'s; and top of ball broke 10' plane)x50 and Skip 1800'}x3.
Duration 17:04.
Until later...

CFWU 3x10 (-PUs) 5:52

"Fran" 7:08
Thrusters: 21@65#, 15,9@70#
Pull-ups: 21, 7/8, 9 (wimped out in the middle
of the second set -- a lil' tired I guess...)

maybe I'm right out of it but I did Fran three times:
95# thrusters X 21,15,9
wide grip pull-ups X 21,15,9
= 1 round
I did three rounds, total time 21:32

It's three rounds right???????

Weight and age: 164 -- 35
Time: 14:04

I did thrusters (push presses) yesterday, so I subbed in 45# dumbbell swings. Broke the pullup sets for the sake of pacing. Sets of 7, then 4s and 3s at the end.

Did a short run afterward (1.25 miles).

5:05
45 lb oly bar thrusters
jumping pullups

First Fran. 16:10 with gravitron assisted pullups.

Is it only one set of 21-15-9 ??? or 3 sets of 21-15-9 ?????

5:25 with 8# vest

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

7:15 as Rx'ed
1 min improvement from last time.

Boyes:

21 thrusters
21 pull-ups

15 thrusters
15 pull-ups

9 thrusters
9 pull-ups

now you are done.

Really? You saw times on here sub 5 minutes, right? You think people did 135 thrusters and 135 pull-ups in less than 5 minutes? Now that's something to shoot for, even for me.

8:36 as rx'd!

:30 improvement - surprising when I consider just how sore I am from "Diane".

Thruster / Pullup
(15-6 / 15-6)
(6-6-4 / 6-6-4)
(6-3 / 5-4)

tried catching my breath in the second round - ha!

Boyes, #85, 89

21 Thrusters, 21 PU
15 Thrusters, 15 PU
9 Thrusters, 9 PU

DONE - that's it

most are smoked at this point - I'm surprised you can sit upright and type a comment - 7 min ave. each round!!!??? Geeze, nice work.

Go forth and eat, then rest....

Starting the re-entry process after a 4 month layoff due to debilitating lower back injury that had my wife putting my socks on for me every day.
Fran:
Bodyweight - 215 pounds (damn those Cheetos...)
Thrusters - 45 pound Oly bar
Pull ups - all broken and ugly as sin...
Time: 14:35
Boy, it's good to be back.

NH Crossfit

PJ 4:18 21,21- 15, 7/4/4- 9, 6/3. If I had enough gas to do an 8/7 pull-up second set, I may have seen the 3's. PR by :12 seconds

Glenn 4:52 PR by :08. Couldn't do the last pull up so had a 15 second rest before completing it.

Tons of fun, and the lungs are still burning.

2*CFWU (minus pull-ups)

Fran as prescribed
05:51.26 (1 second better) however used a different place where the pull-up bar was higher off the ground. Also, used much better form on the Thrusters.

Cool down was spent soaking in pool of sweat and drool.......

Jonathan Jensen,

Are you sure you are on the right posting board? I have never seen you post a note and time that corresponds to the WOD. Haven't been here long, but trying to get a sense of how, when, why should I make up my own workouts like you.

Fran as Rx'd:

4:16 (pr)

all thrusters unbroken, 2nd and 3rd pulls broken, all kipping.

Feeling bad though, coughing, abs tightening, pukie on his way I believe.

Fran,
6:09, a little better than last time

heavy breathing for a few minutes,
then,

Diane, missed her yesterday
16:54, slower than last time by 3'20"

Carlos, I thought that the sub 5 mins was for each round not a total time. Thanx for the clarification.

As rx'd: 11:33 (sub'd pull-assist machine after reg. pull-ups to failure)

hahaha, now I feel like a total glue bag, I wondered how the hell someone could do so many pull-ups cleanly. Mine were a total wreck. Oh well lesson learned.

As rx'd only slower. Broken sets.
14:40

Done as prescribed.

Mayor 4:55
Shawn 4:56
Steve 5:12

13:00 #65

All thrusters with full ROM @ 65#
All pull-ups legit (mix of dead-hang and kip)

Only 2nd Fran, but this time around the thrusters and pull-ups were as they are intended without assistance and/or half-squats. Slower time, but much better workout and confirmation that I'm getting stronger as I wasn't phyically capable of doing this legit last time.

Fran
Total Time: 16:34

21 65# Thrusters: 5/5/5/6
21 Pull-ups: 3/3/3/2/2/2/2/2/2
15 65# Thrusters: 5/5/5
15 Pull-ups: 3/3/2/2/2/2/1
9 65# Thrusters: 5/4
9 Pull-ups: 3/2/2/1/1

Completely owned!

BWT: 165
As Rx'ed: 7:40
PR by 2min

As Rxed
BW=160
12:40

7:39 I am beginning to like pullups

Forgot to add...
CFWUx3 less pull-ups
13:00

"Skinny Fran"
21-15-9
75 lb. thrusters
Pull ups

Time: 3:36

9:48 This is one of the few WOD I could actually do as rx'd. The thrusters were in unbroken sets, but pullups were broken as follows:
21;
5 plus several broken sets to 15; and
broken sets throughout until 9.

Thrusters are a great exercise in so many ways. I can't believe I never heard of them before Crossfit.

Been doing crossfit for two months now. Went climbing at Joshua Tree on Sunday, so took a rest day on Monday. Did Diane and Fran today.

1 round of CFWU
Diane 10:22 as prescribed.

Fran Three rounds as prescribed with some sets broken up.
First round 95lb thrusters and pull-up's; 21 15 9, 8:22
Second round 21 15 9; pull-up's and 75lb thrusters, 9:05
Third round 21 15 9; pull-ups and 75lb thrusters, 9:27
Stretching and 5 minute jump rope warm down.

Feeling worked!!! Can't wait for tomorrow's workout. Need to be in shape for Indian Creek.

6:00
65# thrusters.
Steady continued decline:
Last 5:
5:29 with 65# bar.
5:04 with 35# dbs
5:04 with 35# dbs.
4:58
4:36

21 Thrusters (19@95#, 2@75#), 21 PU (Sets of 11/10)
15 Thrusters(13@75#, 2@65#), 15 PU (Sets of 5/5/last 5 w/ 40# assist)
9 Thrusters(all @65#), 9 PU (all w/ 40# assist)

14:25

Breathing is labored, no energy. Worked out at lunch instead of a.m.

B-day Fran. Hit 41 today.

75# thrusters
Pull-ups kipped

6:25:59

5:22 PR

5:01 as Rx'd

4:34 PR

My first sub 5 minute fran! First set of PUs unbroken, all thruster unbroken. 2nd set of PUs 5,5,5 last set of PUs 4,3,2.

BWT 174lbs

4:33 as rxd

Last Fran 5:20

5:02

4:06

All sets unbroken.

shattered my fran time by over 1 minute.

FRAN
95#bb thrusters
pullups
21-15-9
total=7.26.30
1)2.41.32
2)2.50.87
3)1.54.11

Tommy A.: 6:02. Got the first 21/21 unbroken, which was cool.

(added 5 500M intervals on the C2 after)

JT: 11:07; still getting stuck a little on the pullups. 65# thrusters.

(added 2 500M intervals + 150M on the C2 after)

hey , where has kelly moore been hiding. I havent been able to compare scores lately. Do I smell fear???

7:25 as rx'd

3:55 as rx'd, 4:15 last time

8:42 as Rx'd

Age: 29
BW: 155
I hate thrusters because my front squat sucks, my transition sucks and they exhaust me to the point where I can't do my pull-ups. Plus, does anyone else have issues with getting a forearm pump and it causing pain in the racked hand position during Fran?

BW 195

As Rx'd 6:09

Fran

185#
9-4-4-4 8-4-3-2-1-2-1
6-5-4 4-4-2-4-1 kipping
4-5 5-2-2 kipping

25:23

BW 214

time: 7:33 as rxd

9:47

Everything RX'd

"Plus, does anyone else have issues with getting a forearm pump and it causing pain in the racked hand position during Fran?"

I think everyone has that problem when they start with front squats. Check out this video and notice how she rolls the bar to her fingertips in the bottom of hte front squat:

http://media.crossfit.com/cf-video/cfj-nov-05/hang-clean.wmv

Then watch Greg and Annie do Fran and notice how they are holding the bar. It isn't at their fingertips but they have the grip relaxed so the bar is closer to their shoulders in the front squat:

http://media.crossfit.com/cf-video/fran-greg_annie.wmv

8:15 -- an improvement of 1:45. Did 80# thrusters with deep squat.......

#124 - nice job, Denny!

WOD:"FRAN" 21-15-9
95lb thrusters
pull-ups (green band asst)

TIME: 5:36 BW: 353

72 degrees and sunny in denver's washington park, crossfit denver had some "afternoon delight" with fran...

lori: 17:32 (25lb dumbells)
will: 12:47 (45lb dumbells)
zach: 8:19 (45lb dumbells)
randy: 3:26 (45lb dumbells)

No workout today, Helped my parents moving and just had my first hour horseback riding. Fun!
Will do Fran tomorrow
local time: 22:30

#136 good improvement on your fran also John

Man, I am tore up from the DLs yesterday. Wondered if I could make it to the gym, but I forced myself and I am glad I did. My thrusters are still not great, but I am getting more of them lower to the ground.

BW 178
5:30

BW= 133LB.
AGE-39

subbed w/ 80lb. thrusters
strict pull-ups

4:40

last time did 75lb. thrusters and completed in 4:03.
Either the extra 5 lbs makes a big difference or just weaker today.

8:44 as Rx'd, first time with Fran, pretty satisfied, especially after taking last week off.

BW: 165lbs

7:52 as rx'd

27 y/o 170 lb bwt approx 12% bf

CFWU-PU, Bergener Warm Up

65lb Thrusters: 10,8,3 / 7,8 / 9
Dead Hang Pull Ups: 7,7,6,1,1 / 4,2,2,3,2,2 / 3,1,2,2
Time=18:49

The last Fran I did was also my very first WOD.
Stats from then (06March06): 45lb Thrusters, Time=25:11

#137- Dan C., nice work. You're setting the bar high for us big boys!

9:21 (060306 - 8:44; 050306 - 9:51; previous 9:42].
Still a wee bit sleep deprived. Ran 10 20-30 meter sprints this morning, early. Fran always seems to both flagpole and gas me at the same time.

65# Thrusters
Jumping Pullups

8:54 (PR)

9:05 last time.

Unmotivated today.

14:30
85 lbs.
PU's assisted
Everything broke
2 minutes slower, 20 lbs. heavier than last month

6:23
75# thrusters
same as last time.

time 4;54

not a pr but happy with that time

Me: 4:10.2
Julian 4:40.
Brian: 6:29.6

75# thrusters. Movin' on up to px'd next time.

right around 10 min.

BW=225
first set of pullups broken to 11 and 10. All other sets unbroken.

Subbed 50# Dumbells for thrusters. No barbell at work.

I am setting up my stay for the Crossfit seminar in May. The recommended accomodations include the Best Western Capitola which has rates of 200+ per night. Any lessons learned for my trip would be greatly appreciated. I don't mind paying this much, I'm just not to worried about my accomodations as I am the Crossfit cert.

Thanks

Executed Fran in 09:15 -- minor rest and interruptions.
-Some sets broken, R1 @ 65lbs, R2/R3 @ 95lbs.
-Additional: 5 sets of HC's up to 115lbs; 4 sets of DB pull-overs @ 50, 70, 85, 95lbs.
-Military sit-ups and back extensions - 50 each.

is there a difference between thrusters and dumbell thrusters? do you use a standard 45lb bar+weight for thrusters? thanks.

Brown: 5:28
Cincotta: 5:39

We've been doing Crossfit for a few weeks now, today was pretty outrageous, good stuff.

Shoutout to the Norwich University Corps of Cadets

question: what is the function of the medicine ball in the video? to prevent from going too low in the squat?

Greetings from Manta, Ecuador where we are doing our part (however miniscule)for counter-narco-terrorism. More like our part to consume as much food four times a day (hooyah midnight chow) and spend as much time in the gym as possible.

Fran: 9:23 - a personal record

I did a modified Murph the other day adding in situps - 54:19, better by about 12 minutes than my last without situps.

5:14
Bodyweight 210

As rx'd 6:49 :13 slower than last time.

Legs, back and shoulders hurting from last 4 days and I just ate lunch 1 hour before (almost got to get a second look at what I ate)so I'll take the time.

95# thrusters 15/6, 5/3/5/2, 5/4
pullups kipped 21, 9/6, 9

with 35# db's - 12:05

9:15

7:58 pr

beat old time by 4 seconds but this attempt i did all 3 sets with the 95# barbell vs 65/75/85. felt very solid and explosive.

As written...3:26

2 seconds faster than last time.
Now, if you'll excuse me...
...gotta go do some cardio;)

Feeling rocky lately so left a bit in the tank. 15:28. Man I look at some of those times and just stare in awe.

5:42
left shoulder hurt a little bit might not have been full ROM towards the last few pullups but close. Almost 30 seconds better than last

7:35
steady, high quality reps
tired legs today
paced to leave gas in the tank for a bouldering session

9:47 as posted.

DJ,

Oz is great so far, but I still have so much to see, and I'm dying to do the last two WOD's. It's just my luck that they chose to do deadlifts on the day of my travel. Hopefully I'll get a two-a-day in today.

11.33

I am new to the crossfit program and am really enjoying it although I haven't done the program long enough to see the results. I am trying to adjust to these short, intense workouts but often times feel like 15 minutes, etc. isn't enough...even if I am worn out. This comes from the standard hour workouts I was used to do. Can I add exercises at the end of the WOD if I feel like doing so, or does this throw off the science to the crossfit system? Also, do the workouts go in cycle where you do more chest, arms, etc in the coming weeks or does this system work those areas through non targeting exercises? I just have't done much work on those areas in the past two weeks. Any suggestions or advice would be appreciated. Thanks,

Jared

As rxed. 13:16. First time using 95 lb. thrusters.

bw 215
8:48 as rx'd.
Last time it took me 12:43 and was 21@95/15@65/9@65

Thanks crossfit

hell yeah... still using gravitron on pullups but went from 80 to 60 lbs assist this time
21 thrusters w/ 95 lbs ; 21 pull up 60 lb assist unbroken
15 thrusters w/95 lbs ; 15 pull up 60 lb assist (pull ups broken 12 and 3)
9 thrusters w/ 95 lbs ; 9 pull ups 60 lb assist unbroken
6:20 PR ( 2 minutes faster than last time)
HOOAH!!

As Rx'd

6:18

plus 100 pushups in 5:30 for the hell of it

3:30 tied pr from last month....

didn't have the energy to workout yesterday, and still felt a little slow today. still adjusting to the time change. what was once 6am wake-up has turned into 5am wakeup

BW:188lbs
Fran:
12:34 last time as rx'd
8:44 this time as rx'd

Last time I asked if my lungs should be burning like this. Considering how I feel right now, I guess I have my answer.

4:54 (pr by 1:17)

95# Thrusters 21,8/7, 5/4
Pullups 15 best, rest broke 6 on down

BW =200#

11:22 as Rx'd; 175lb BW

2 full minutes better than last month;

also stepped up to 95lb thrusters this round vs 65# last time. That cost 2 more minutes easy.

Feels great to see such tangible improvement so quickly.

Lungs hurt more this time and pulse higher at end (216 vs 190), but energy level and recovery much better afterwards.

8:08

First round unbroken, after that did 4's in thrusters and 2/3/4's in pullups

6.26 as rxd
(5.58 still pr)

#172 (Jared), check out the FAQ regarding whether you should do more.

http://www.crossfit.com/cf-info/faq.html#General4

1.5. Is the WOD Enough? Should I do more?

Part of the crossfit philosophy includes pursuing/learning another sport or activity, and many crossfitters are also martial artists and competitive athletes in a variety of disciplines.
However, if you work the WODs hard, you will find yourself at an improved level of fitness, and for lots of us, the WOD is our primary "sport."
If you pursue another activity, you will need to balance your work/rest cycles and be sure to allow for recovery. Sometimes, you will need extra days off or to consider a WOD as "active rest" done at a lower intensity.

First set for 21's
Time: 6:30 min

Second Set for 15's
Time: 5:00 min

Third Set for 9's
Time: 4:00 min
Total: 15:30 min

RIP Stazzo

Stu

Modified "Fran"
75 pound Thrusters: 12/9 + 9/6 + 9
Pull-ups: 5/5/5/3/3 + 2/2/6*/5* + 5*/4*
* = assisted
Total time: 10:23 (pr)
Last time (051222): 10:33 with 65 lb Thrusters

6:24

Gotta start doing thrusters as "squat" thrusters as intended.

Awesome job everyone, Rockford is dipping into the archives http://www.crossfit.com/mt-archive2/2003_10.html this go round back in 2003 and doing the following:

mon 20 pull-ups 40 push-ups, 60 squats x 5
tue 10 pull-ups, 20 push-ups, 30 squats x 10
wed 5 pull-ups, 10, push-ups 15 squats x 20

Looked pretty nasty we'll post results on thursday. OUCH!
Back in the game Friday!

Hi all,
Workouts ALL WEIGHT IN KILOS
Lisa {Ride (Airdyne)2 miles in 7:00; Squat 80x3x10 (1:00 interval); 5:00 rest and Shrug clean & PP 35x3x10 (1:00 interval)}.

Jon {Ride (Airdyne)one league in 7:52; Squat 120x4x10 (1:00 interval); 5:00 rest and Shrug clean & PP 55x4x10 (1:00 interval)}.
Until tomorrow...

Hi all,
Workouts ALL WEIGHT IN KILOS
Lisa {Ride (Airdyne)2 miles in 7:00; Squat 80x3x10 (1:00 interval); 5:00 rest and Shrug clean & PP 35x3x10 (1:00 interval)}.

Jon {Ride (Airdyne)one league in 7:52; Squat 120x4x10 (1:00 interval); 5:00 rest and Shrug clean & PP 55x4x10 (1:00 interval)}.
Until tomorrow...

Revealed myself to be kinda dumb today (not for the first time). I'm new to Crossfit, and this was my first tangle with Fran. I misunderstood how rounds work, so after I did the first 21-15-9 (thrusters as Rx for 21, had to back off to 75# for remainder; pullups needed serious machine-assist), I thought I had to do it all again twice more. I was soon stripping weight from the thusters just to be able to keep moving, crapped out on the pullups, and completely forgot about keeping time. At the end I was down to just the bar, which I could no longer extend above my head, so I was just doing front squats and thinking I'd never be strong enough to get up to spec even if I had 100 years to get there. I did manage to avoid puking, just barely.

I should have read #7 before I went to the gym. ;-)

1/2 mile warmup run 4 min.

Fran as RXed
15/6 Thrusters 21 Assisted Pullups
15 Thrusters 15 Assisted Pullups
9 Thrusters 9 Assited Pullups

7 minutes

1/2 mile warm down 4 minutes

I apologize for the double post (double click).

For folks posting good questions that aren't getting answered fully (Bill Henninger #154), try your question over on the message board.

It will get more attention there (I hope) . . . sometimes a good inquiry gets lost in the blizzard of performance posts.

Curt M. You did it correctly.

4:41 105lb thrusters.

bw: 185
as rx'd: 9:28 (PR by :14)

~16 min as Rx'd.

The comeback ain't comin' back yet...

5:49 pr by over 4 minutes!!!

Still don't think I am getting the proper depth or extension on the thrusters but the pull ups are much much better and faster.

thanks coach!!

10:13, BW 185, age 46

40 kg thrusters, 15 rep set broken into 5s. Have to use the green medium band on the pull-ups. They took a while but I never came off the bar. I've been CF for three months and this is my second Fran. My first one was faster but I used lighter weights. Aside from the belching, the dizziness and the burning lungs, it was a piece of cake.

new pr 6:35 as Rx'd last was 9 min
Kipping pullups

8:48

25# DB Thrusters
PU
11/6/5
8/4/3
5/3/1

oh boy! I thought I was in shape!

bwt:145

12:47
increased thruster weight to 75 from 45 last time, thruster divided into 3 sets each round.
kipping pullups, grip was shot, 10/7/4, 5/5/5, 5/4

Group Moffett

"Fran"

30lb dumbell Thrusters
Pullups

We have a few personnel nursing shoulder injuries.

9:54

Almost a minute better and I felt tired doing this today.

42.5 kg for Thrusters
Toes hanging on a bench for pull ups

BW-226 BF-23%

As Rx'd-7:02
vs. 11:22 on 122205.
Pretty happy with that!

"Friane" (225 lb DL, Pull-ups 21,15,9) shoulders still not 100%

Ben: 7:48

Age 62 Wt 165

Thrusters 50lb
Weak PU's

As Rx, 13 min.

Any other senior citizens doing modified WOD's?

JPDave

Couldn't find a record of my previous Friane (props to Ben #206), so was hoping for a 12ish or so. 4:42 as rx'd!!! Psyched! Also, shaking, gasping and in serious lung-pain. I shall return.

First Fran
10:08

9 min.
Thrusters PU
15/6 15/6
5/5/5 5/5/5
7/2 5/2/2

12:44

Three rounds, 21-15- and 9 reps, for time of:
97 pound Thruster to 17" seat
Pull-ups

My first workout. Was tough. Forgot that it was lbs and not kg so started much too heavy, but once I realised it was not too bad. Must time myself in future. I love the concept of crossfit and will be sticking to it.

All the best to all......

5:55 as Rx'd. Last time 6:48. Form suffered for time latter in workout. Focus on that next time.

RIP Stazzo; Good Boy!

12:20 as Rx'd.

tied PR of 5:50. Lower back aching from yesterday. Let me guess: Elizabeth tomorrow? Would complete a 21-15-9 trifecta.

Dan: Bwt - 256, Age 37

Fran w/mods @ 12:45

W/U 1000M Row 4:42 plus stretches

95# thrusters to Dynamax (9/6/4/2) 3:25
110#+ lat pulls (13/8) 1:19 / 4:54
85# thrusters to Dynamax (7/5/3) 4:01/8:55
110#+ lat pulls (10/5) 1:15 / 10:10
85# thrusters to Dynamax (5/4) 1:50 / 12:00
110#+ lat pulls (9) 0:45 / 12:45
(all times w/clock running, including rest)

Cooldown C2 Row 1000M @ 5:11. Tired. Probably overdid the weight on thrusters, though form was pretty good and deep (echo forearm burn) and could have done a bit more on pulls. Can't wait for Gravitron - my lat pull cables are a mess -- who knows what weight I'm really pulling)

Tauria did 6:09 with 12# dumbbells and 50# lat pull. Says she needs to go heavier next time. Works for me.

Great day, all!

time 7:02:34

no fran today, too nice out, 10k instead and a lawn mow, 54:44 for the 10k; 30 min on the lawn

I just did four rounds of the crossfit warm-up with one of my workout partners today. He's new to this type of training, so I figured that would be a good place to start. Besides, that's like a workout in itself!

After that, I ran 4.5 miles outside, taught a step class and did yoga. ZZZZZZZZ....

5:44 as Rx'd (PR)

8:26 as directed-unassisted but broken

bw-205

21 thrusters-10,6,5
21 pull ups-6,5,5,5
15 thrusters-5,5,5
15 pull ups-5,5,5
9 thrusters-5,4
9 pull ups-5,4

1st time with Fran-looking forward to doing it again

11:00

8:50

I think Diane left me a little extra tired yesterday, felt pretty exhausted today.

Today, first Crossfit workout. "Fran", tough old girl. Did as directed, 10:30.

BW 170

CFWU x3(ball push-ups for pull-ups)

WOD

DJ :04::19
Nate :10::10

Don't know if it's not enough fat in my diet or still battling this cold, but feeling pretty weak today...again. No energy. Pull-ups were kipping after first rd. Thrusters were done to parallel. My knee is now killing me. It's really starting to get me pissed! Ughhhhhhhh!!!

Good job Nate. Glad to see your enjoying the Kool-Aid.

DJD- How did the double day go?

5:25 minutes. Damn, my PR last time was 10 minutes. That's 4:35 seconds faster!!!

95 lb thruster

BW=168 lbs

All sets broken, but this is the first time I charged through Fran for real...no diet/lite Fran. Had to wait for pullup bar, switched from rack to cage, and had busted open 2 calluses (yeah, yeah, I'm a whiney b****, etc). I'd say approx 13 min. Gotta save this for a Friday night or weekend.

2 months off working out completely, but suprisingly i kept my pullup strength which isnt incredibly impressive by any means but still only lost a few pullups in total. didnt do workout for time just trained to get back into the groove of it. also did a bicep workout after Fran.

11:30. 30 seconds slower today but increased weight by 10 lbs. 85 lb thruster, otherwise as rxd. Nearly met pukie today!! Goal for next time, break ten minutes.

ugh... 3'54"....forearms were screaming!!!

Oh yeah, for later personnel reference. That was a ::15 PR.

I've noticed alot of good scores out there! Good to job to all! Keep it up.

Get some, Go again!

I really thought I had done this before, but I somehow missed it last time. So then, first time I guess...not bad.

Joe and I had the same time roughly, and for the record, we had to run outside to do pullups so that might have caused a 3 minute loss give or take. With that in mind...

14:20

I need to find a way to actually push through this with no delays, I really feel like we could have easily gotten under 9 minutes. Guess we'll see next time!

Happy training everyone.

95 lb thruster. Broke everything down into 5 reps besides last set. Powered through it with no breaks 9,9 Will try to take shorter breaks next time.

cfwux3rds -pu's +pushups dips and exts 10 reps
"fran"
95lb thruster 21,15,9
pu's 6,5,5,5 5,4,2,2,2 9 jumping negs
pu's started dh to kip to jump neg
time 10:38
missed yesterdays so did "diane"
225 deadlift 7,7,7 10,5, 9
subbed standing press 95lbs
15,6 15, 9
time 10:22
definitely need to stick to being a one-women man that was tough.

20 min eliptical
CFw/u x 2
65#
14.:30
almost got the kip!

as Rxd: 9:36, last time 12 something....plus lighter bar. Pullups felt good.

Been busy but trying to fit in WODs when I can, otherwise still doing other lifts at home (DLs, Bench, pullups, pushups).

Keeping the faith.

"Fran" as rx'd:

Justin - 4:23 (PR, by 17 sec.)
Russ - 4:45 (PR, by 40 sec.)

5:33
bw: 156

MM: 12:40

Fran and I had a much more pleasant date today than the last time out.

11:23 last time after I just started CF

5:40 today pull ups much better but I had to finish the second set 2 reps jumping and 4 on the last set jumping. Much improved.

Body weight down about ten pounds and I feel so much stronger. Thank you CF and Coach!

BW today 238

Can't wait to improve on my time for Elizabeth tomorrow.

To any other rugby players out there, have you seen the results of crossfit? I would definitely say I have improved fitness and recovery as well as core and overall strength especially usable strength.

Sorry for such a long post but I am loving CF

10:20

75 lb thrusters
deadhang pullups

too little sleep and too little food lately

bw 182

as rx'd

2:46

all pullups kipping

Thrusters down to 20lb med ball

6:25

Previous: 4:26
Today: 3:56 Thrusters not as deep as they should've been though

My first year Crossfit anniversary! Celebrated with my first sub ten Fran at 9:44 as rx'd. Got to 21 straight thrusters for the first time too. Pullups all broken and most of the time was on my back. Not enough air in the backyard today but I'll take the improvement of nearly 30 seconds.

wod as rx but broken:

thrusters: 6/6/6/3,8/7,6/3

pullups: 10/11,10/5,9

16:31

not proud but it is what it is.

God bless you, Stazzo. Who would we be without our dogs?

12 mins. as rx'd
2 mins. less than prev. post! All p/u's kipping and much stronger than last time. Sore back from Diane yesterday made the thrusters a little more difficult. Finished w/ 50 unanchored sit-ups and 50 lying windshield wipers.

20 lb dumbell thrusters unbroken and pull-ups very much broken (no assist!) 10 minutes

bw 165

50 lb dumbells for thrusters

3min 57 sec pr

Does anybody else really get annoyed with all of the people in gyms like 24 hour fitness and Gold's...I'm really starting to hate these people. If anybody is in St. Louis and is looking for group trainings let me know. We need a crossfit gym here.

Come due Crossfit... because where better than you and we know it.

2:31

8:57 as Rx'd, starting to see some improvement

9:01, cfwu -pull ups prior.
100 pushups in 4:25 afterwards for kicks

Steve:
60# second 2 sets broken, mix of reg, kip, and jump PU, all sets broken
8:51

Sabina:
30#, 3rd set broken, all PU sets broken - combo of assist and jump
6:12

Last time Fran came around, I was so sore that I couldn't lift my arms over my head for four days. Today, much better.

Completed in 15 minutes.
jumping chins (21-15-9)
Thrusters (21-15-9) with 65 pounds

As rx'd 6:30.

As rx'd 6:30.

"Fran" as Rx'd
Greg-3:10 kipped w/pullups
Colin-3:23 kipped w/pullups
(first time i've beat colin in a crossfit workout!)
we also did
5 rounds for time of:
row 500 meters
15 dips
15 hanging knees to elbows
Greg-19:04
Colin-18:23
Biked for 15mins.

11:45

completed in 4:30, pullups jumping

i didn't have to do / shouldn't have done jumpers but i wanted to see how much i could improve on last month's fran, which i did with jumpers. last time was 10 minutes.

i'll take it

"Fran" as rx'd.

5:06

As rx'd.

4:55

So Stazzo retires Jan 29 of this year and passes on April 1?

How sad.

you people are sick!!...I cant believe your times that's awesome!!..

mine was 25:00 didnt helped that people were talking to me at the gym

plus pullups were way broken, got so tired that i could only do one at a time but finished every single stinking one of them...plus did all thrusters at 85#...(BW) 220#...love you guys and God bless!

8:35

85 lbs first round, 65 lbs after that

Bands on pullups after first round

12:37 last time

team tikrit:
as rx'd
mfbunch: 5:03-1st set unbroken, 2nd set thrusters and pu broken, 3rd set pu broken
joeyd: 5:14

CFWUx2-PUs
Burgner WU

BW 158

7:38, as rx'd, need to go deeper into squat - all sets broken

10:00 with 45# thrusters. My pullups are getting a lot better-did all three sets unbroken, kipping!! Afterwards, I was hurtin. Think I had a FRANeurism. HAHA.
Peace

6:52 pb
all sets broken, as rx'd
I agree with the FRANeurism

31:57, 170 bw

I look foreward to doing better next time.

85 lbs 1st 2 rounds. 65 on last (should have gone 75, but was too tired to exchange a 10 with a 5)

7:27

As rx'd 4:59

13:25

broken thrusters on all but last set of 9

pull ups assisted with 50 lbs on Gravitron, also broken

Fran: 3:30

The thrusters were a little shallow do to some knee trouble. Gave Kipping pull-ups a try this time.

WOD #2
5 cycles of

Row 500m
15 Dips
15 knee to elbows
18:30

15 min bike

8:55

Last time was 5:50 with 75#. This time as rxd.

5 min precor

3 rds CF warmup

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster - Sub 90 lb - 15/6 - 10/5 - 9
Pull-ups 6/5/5/5 - 5/5/5 - 3/3/3 All strict

Time: 13:11

BWT: 251

55# thrusters 7:50 slow, but recovering from a cold

Ran 10 miles on Saturday with no other running training other than CrossFit for the past 6 months. Felt good.

BW 195lbs as rx'd in 5 min 50 sec.

Hans in Kandahar

5:12 = PR by 0:36

2x45# DBs for thrusters. PUs as rx'd. All thruster sets unbroken (yay!).

as rxd
5:20

37:34

LiveStrong!

3:37 with DB totalling 98lb. Marginally slower than last time, but thrusters perhaps a little deeper. Still not deep enough though. All sets unbroken.

4.21
As Rxed

1st Fran:
25kg thrusters
jumping pull ups

6:35

2nd Fran:
30kg thrusters
assisted pull ups (no bars free)

14:40

8:00
40kg Thrusters

1:40 faster than last time.Short and crushing

CFWU
(Second Fran)
90# Thrusters & kipping PU
12:06
Cut 3:08 off first Fran
Rob's CFCD(Cooldown):
Run/Jog/Shamble 50 feet through the gym hoping not to puke until you get to the bathroom.

CFWU x 2
Fran as rx'd: 10:49 -

2nd set of thrusters broken into 8-7
all pullups broken, last set jumping/kipping

As RXd....8:05.....new PR by 1:06.

WOD

Subbed 70lbs

6:34

0530L KAF

Warmed up with 1.2km run
Second Fran with real pull ups 12:46
Used 30kg/66lb thrusters butt to dynamax ball.Only re-racked the bar after 10 in second round
Pull-ups in broken sets of 4 and 3's.

:) Weight up by 5kg/11lb and time down by 17 seconds on the first one at 13:03.

Happy with that, would have been faster if i had kept weight at 55lb, but nowhere as pleased.

5:19 as Rx'd

5:35 as Rx'd. PR by 1:23.

bwt 178
12:57
used rubber band on pull ups.

6:05, still with 45# bar only...tried the 95 and just didn't have any snap in it...

PK-style run through the UT campus to warm-up- ~13 minutes

As rx'd 11:41

Slower than last time, but fewer jumping pull-ups this time (I think) and I did the thrusters with ful l ROM (last time most of my thrusters were basically push presses).

10:00
18-3, 9-6, 6-3 for Thrusters

8:15

21,21 unbroken
9,6;10,5
9;4,2,2,1

This workout kicked my ass.

14:49

All hang pullups

Fran
21-15-9 of
99lb (45kg) thrusters
pull-ups

5:36 pr by over 30 secs!!

All thruster sets unbroken
Pull-ups
11/6/4
4/3/3/1/2/1/1
4/3/1/1

Think the big start (for me) killed me. Sticking with 3 sub sets each time round should get me down another 30 secs or so at my current conditioning level.

Cheers, kempie

060306
8:33

Today
did WOD after an hour of MA practice so I was not at all fresh
8:30 as Rx'd

Crossfit ABQ:
Kieth (as rxd): 9:50
Gian (as rxd): 6:20
Art (as rxd): 7:40
Duane (as rxd): 9:10
Megan (35lb thrusters, jumping pullups) 5:57

4:15 as rx'd that is a 50 sec improvement - incredible as it is only 2nd time doing this beautiful woman

70 lb thrusters

9:26

pull ups broken

9:15
Could have done faster waiting for pull up bar.

Fran on wednesday morning 7:42 min
thrusters were broken, deffenitely need more practise on the thrusters, pullups were perfect.

happy healthy training, Johan

12:11 with 27kg barbell and (mainly) jumping pullups.
I am weak and my pullups suck... must do more pullups!

12:30 or so.

11 thrusters@ 95# hit the bags for 5min
10 thrusters@ 85# broke it up w/ pu and
6 unassisted pu sit ups. ran a 8:20
15 assisted pu mile
15 thrusters@ 65#
15 assisted pu
9 thrusters@ 65#
9 assisted pu

5:44
Sub'd 2 x 45lb DB's instead of 95lb bar.
Thrusters: 16,5;8,7;9
Pull-ups:11,10;8,7;5,4

8:10

getting better and feeling stronger by the day...

cfwu x 2
"5:29 "skinny fran" (#77)
21 and 15 broken.
About 30 sec faster than last.

18:14

As RXed except for broken sets. First Crossfit WOD I've been able to do in under 20 mins! Definitely seeing improvment!

-Beau

7:08 PR by more than 3.5 minutes

12 minutes PR

Diane first 3:29, then Fran 4:02 (actually had to break the first two rounds of pull-ups).

Ouch.

First Date with Fran:

15:05
subbed 40lbs DB for thrusters
all of you finishing in under 5 min are mutants

Second Date with Fran:

6:27
subbed 40lbs DB for thrusters
I'm almost to the sub-5 min crowd.
next time i'll figure out a way to use the 95# bar

8:28

21-15-9

20lb thrusters
pullups, gravitron pulling 73 lb bw

5:00 flat. 15 seconds better than last time but still 15 seconds off my best.

7:12
PR by :45

9:50

Sub'ed in 85# thrusters. Much worse than last time @ 7:17. Might be due to getting annihilated by Diane yesterday and lack of sleep last night.

Been Crossfitter since January. First Post:

bw: 160
cfwu x2 (no pu's)

broken sets on all.
1st round pu's dead hang off smith machine
2nd and 3rd rounds kipping (or trying to)

time: 10:06

Previous time: 16:00
New Time: 14:34
I feel my form when doing thrusters "off"... not quite the solid foundation I'd like...

5:12 as RX with 25lbs added on first set of pull-ups.

Is that Joe C. in the pic? If so, he was a helluva team sgt in his day.

8:14. Last time I did it in 10:08. Thank you Crossfit and everyone in this community for helping me take almost 2 minutes off my time in a month. You guys are the best.

yuck - i hate my local gym - cant kip on chins there, because of weird chin bar set up, so all chins wer grinds from dead hang - thrusters as RX'd

8:20 - grrrrrrr / then 2000m on C2 and 30 pushups on knuckles.

Sarah- 10:25 w/45# thrusters

Vanessa- 4:44 w/45# thrusters

Joe- 4:12 as Rxd

Dave- 6:49 as Rxd (some negative pull-ups)

Dan- 7:40 w/65# thrusters

Jason- 5:30ish as Rxd

Fran as RX'ed w/some jummping pullups at the end of each set.

10:30

"Fran"

9:54

last was 9:44, but at least happy to be under 10 min again; at least 1 rep of thrusters was misjudged not fully up, but I didn't repeat it.

BWt = 157

bodyweight: 129#

55lb thrusters, last set of pullups jumping and negatives

time: 5:19

Team Emerald Coast
"Fran"

Anabel 45lbs 7:32
Jacob 95/85lbs 11:23
Yvette 45lbs 8:18
Nick 95lbs 11:52
Joey 95lbs 4:15

Tearin it up!

6:30 Subbed 45's on thrusters.

Thrusters as rx'd
Pull-ups on Gravitron assisted at level 8
Time=12:08
Getting over the Flu and working out for the first time in a week.

14 minutes, 30 seconds

Pullups, broken sets but unassisted, a first for me.

Posting 4/5 after wod (day behind, posting here so I can find results for future comparison)

65# Thruster (previous 45)
Gravitron 7 plates (previous 8)
9:40

Limited by shoulder strength on thrusters. Will start to increase weights.

Loving everything about this!

12:40 w/80# thrusters

For my own records keeping,
Most recent Fran time= 3:33

10:00 as required

paresh: 5:55
tyber 4:05 (smokin)

5:49. PR by 26 secs. Using a 90lb bar.

Subbed 75# Thrusters - all sets unbroken
P/U - all sets broken

10:15

2nd Fran, 38sec improvement over last time...

rick

10:30
*8kgs dumbells

I loved it!

2nd date with Fran. as rx'd

6:30.

(1st date - 75#, 15 12 9, 12:45, 5 weeks ago)

10:10 (done 4/5/06)
45# Oly-bar thrusters & jumping negative pull-ups

9:35 as rx'd
splits
rnd thr PUs
1 1:35 1:45
2 2:49 1:25
3 1:15 0:49

First as rx'd sub-10.

done on 5apr06

Regular bar dips
8:27
new pr by over 60s

had to do it. i have had 5 weeks off with injury and house moving
13.56
not the best, not the worst and i am going to pay for it tomorrow

As RX'ed: 6:35

Fran as Rx'd 7:04
BW - 240

BW 195 as Rx'd 3:33

3:25

traveling, had to use 90lbs for thrusters

cfwu x 2, minus pull-ups, then

as rx'ed

12:41

6:47 w 75# Thrusters.
30 seconds faster than last time. Good, hard workout.

13:44 AS RX'D.

5:02 PR by about 30 sec (Damn! trying to break 5)

As Rxed 5:02 Pr, beat last time by 59 seconds.
Thanx CF, and Thanx Seth for the Motivation.

"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95# Thruster (21/8,7/6,3)
Pull-ups (16,5/8,7/6,3)
TOTAL TIME=5:50** new best! (1:56/2:24/1:30)
Previous 12/22/2005= 6:15 (1:56/2:36/1:43)

Done after a 5 day trip to Chicago, gaining 3.5# and feeling like crap today... oh, well I'll take it!

As Rxed
7:41
down 1:30 from last time

X-Fit kicks ass!

8:03 with 75# thrusters (including about a 1 min wait to get to the PUs bar)

12:00
60# dumbbells

95# thrusters bdywgt 120#

time 7:32

BW: 170
75lb thrusters
9:40

4:54 as rx'd
2nd set of thrusters broken, which I haven't had to do in a while, but a new pr.

BW = 140
Used 50 lb barbell for thrusters

8:08

6:36
My back is still complaining from Diane's fondling
i.e. bear hug.

BTW=150. Thrusters from D-ball to full lockout. Had a sub-five minute strategy going on that didn't quite pan out.

05:22.

-D.

3:20

Fat FRAN
thrusters with 135 pullups BW
7:45

7:27
mod with Ring pull-ups

Did Elizabeth, Diane and Fran all in same day
last 3:15, decreased to 3:25
This was the last one of the day
BW = 150lbs.

Fran as Rx'd
time: 15:02

as rx'd 5:32

3:12. 15 sec off PR :(

I messed up and used a 30# bar instead of a 45# bar, so thrusters were only 80#. Bummer.

BWT 195

As rXd. 4:33. 45 seconds better than my previous PR

12:10. Felt like my slowest Fran ever. My pullups are suffering from all my travel (no pullup bars on the road). I did go heavier on the thrusters at 60#.

subbed 65# thrusters
9 mins.

Abraham lincoln Crossfit

Tom
12:45 (1:15 faster)

11-10
8-7-6
8-7
5-5-5
6-3
5-4

45 lb dumbells.

17 minutes.

haven't gotten to post, no internet while TAD, did this Friday the 7th,
3xCFWU
6:44 w/70# Thruster, all sets broken...

12.05
sub 45# db's breaks 1-2-0

pu's on pull down bar that swung loosely

wu-25 min eliptical
cfwux3 pu's on door which feels like doing them weighted due to friction and no kipping. at tk dtree hotel

Fran as Rxd: 12:23.

Thrusters: 10,6,5: 5,5,5,: 5:4, still lacking flexibility to get deep in rack. shooulders and wrists hurt.
Pullup- sets of 5-6. Broken to speed up WOD and avoid total failure.

Looking back, I think this might be my first fran as Rxd.

7:42 - As Rx'd.

**************************************************14:28 ND

Done on 04/09/06. 8:29 with 85#, about 1 minute slower than last time at 5# heavier. All sets of pullups unbroken. Next time 90#.

Done on 4/9/09. Nursing a bad calf injury so I'm a little behind.

BWT-180

6:38 as Rx'd. New PR.

4:25 (PR)

BW 180

12:48 down from 16 something the first time!!

Jen Sub 53# and 50# assist PU 8:00

23:25
sub 35# DB's in hotel
runs=10mph, 9 mph, 8.5---
tried 40's but too heavy

wu=10 min on stairs, cfwux1

We did this one at San Francisco Crossfit.

BW 135#

7:39 w 95# bar. (That's 70% of BW so don't give me a lot of grief on the time)

Dropped over 4 mins in one month. Pretty happy about that.

4:22

shaved 23 seconds off of my previous best.

Did Fran today but had to modify by using a sandbag and a home pull up bar. So the pull ups were pretty strict pull ups and the sandbag I put at 52 lbs because at 95 lbs it was extremely difficult to do thrusters with.

Total time: 9:39