Fran! Sweeeeeet!!!

Oh No....Fran!

I liken this workout to a 1200m all out sprint, and it takes about as long too.

can someone suggest an alternative to pull ups, still can't do them yet. No assisted pull up machine available.

#4 Dustan -

Jumping pullups are great. Jump to the top and lower yourself down as slowly as you can.

The jumping keeps the pace hard and the slow lowering builds your strength for the move.

I call this one "Heart Attack."

I KNEW IT!!!!!!!

Pullup callous trouble. After Angie's 100 pullups on Monday, developed some hearty blisters and ripping callouses on fingers. So Fran's RX is making me nervous. Beyond callous filing and skin snipping, does anyone have a recommendation for holding the bar to lessen callous formation?

I checked the link to the previous Fran workout...Damn I miss that dog....Gonna hammer out Fran for Stazzo tomorrow.

4:27 - 65# bb thrusters to 20# D-ball, complete elbow lockout overhead each rep. Kipping pullups.

Thank you Nicole, Greg, Lauren and Annie for pointing out my less than ideal overhead lockout during thrusters....I'm working on fixing that!

comment #4
dustan
try doing body rows instead of pullups.
find a bar that is about thigh/hip high, ie on a smith machine, lay supine under bar, keep body straight and pull. alternatively could use thigh high rings attached to pull up bar or joists.

George-

Tips to decrease callous formation and the inevitable tears:

1. Go easy on the chalk.
2. Don't use a taped bar.
3. Manage callouses with a razor blade or scalpel (go slow) if the emory board isn't doing the trick.
4. If tears do happen and you want to keep training, tape your hands up with liberal padding over the wound. Fingertip and/or dead-hang pullups cause far less friction, if you feel the skin start to go consider transitioning to them. Also, don't be afraid to switch your grips up to put stress on a different part of the hand.
5. Keep in mind that if you do so many pullups that you rip your skin off, you may have earned a few days free of pullups. They aren't going anywhere.

Hope this helps.

-D.

I've gotten fond of fine grit sandpaper as a way to smooth and shape callouses! Looks funny, works very well.

Fran. Nice. After I did the 100's last night. This will prove...interesting...

Thanks for the callous advice. I left some of myself on the bar after the last two workouts.

I had staff duty on the rest day so I made up for not doing today's workout by doing a different WOD. I did the May 22 2005 workout.

Three sets of:
Run 800m (~1/2 mile)-had to do on a treadmill, 1st set, about 3min, 2nd set, about 3:25, 3rd, 3:55

Overhead squats, 95lbs, 21 reps: This is my first time with overhead squats, and they are harder than they look, as with everything else CrossFit. I need to work on the form but they put a hurtin on me. I did get 21 reps each time, and my form actually got better the more I did.

L-Pull Ups, 30 reps: Did broken sets of 10 and fifteen. Need to work on my form, but I did get 30 each time.

Total time, 32:34, including moving between areas, as the gym on post here has everything in different spots. Had to sit down and breathe for about 10 minutes afterward. I will sleep like a baby tomorrow.

9:22 as rx'd. 11 sec slower than last time. Need more Kool-aid.

5/17 @ 0300
33 y/o, 195#,70" Fran: 13:48
I'll sleep when I'm dead
(but seriously, I had to do some jumping pull-ups...upper body still not recovered)

Didn't feel to bad after Monday - but then found out I was doing it wrong! Today was not pleasant, I have to say. Reduced the weight to 50% - but will go heavier next time. Pull ups will be troublesome for a couple of months I guess, till I get used to doing them - managed 12, 9, 8

People are going to say I'm nuts but, hey, it works like a miracle...I use super-glue on my cuts and blisters, and it works really well. Not that liquid bandage stuff--it's not the same--i've tried it. Super Glue.

A long time ago I read an interview with Stevie Ray Vaughn and he said that he used it to treat his fingers when he ripped off his callouses. I've been using it ever since.

It works great on paper cuts and other annoying little cuts.

They've now come out with super glue with a brush and i find that this works the best--you don't have to get it all over your other fingers.

Tristram,

some interesting info:
http://www.straightdope.com/mailbag/msuperglue.html

Superglue(2-Octyl Cyanoacrylate, AKA Dermabond) is used in hospitals in lieu of sutures or staples in some situations.

Similar to Krazyglue(methyl-cyanoacrylate).

Apparently the Band-Aid liquid bandage is watered down somehow, to make it "safer," and less sticky.

A guide to Dermabond: http://www.aafp.org/afp/20000301/1383.html

Fran later, still at work.

For calusus, try using a thumbless grip and no chalk. Rely on finger strength instead of friction to hold you to the bar.

Not doing the WOD today... After the 100's, BJJ and Cleans, I don't think I could do a pull up with out screaming. Will substitute with a 5K and light weights.

Thats weird! I did Fran yesterday ( i work off a different Program to the WOD ). It was sweet, knocked 1min 23 seconds off my PR time!

It's still taking me 9 mins 37 seconds to do, but that is a good improvement in the space of a month i feel, down from 11 mins!!!

bw 143#

4:57
85# thrusters

Second ever WOD session - 10:21. As with many others have to work on form. I'm hooked.

3:47, 3:55 last time, PRE better this time

First post in a log time....took 2 weeks off just getting back into things:

PR on this one
CFW - pull-ups x 3

Fran 11:59
65 lb. barbell thrusters
80 lb. pull-up assist

weak i know...pukie came a knock'n and i didn't answer

Seems to me gloves will protect against callouses. I learned this lesson in the Air Force. They stressed using gloves lifting stretchers as a safety issue. When you're injured you cannot train as hard as when you're whole. Doing pullups is not surgery, You do not need a fine feel for a bar. And,if it keeps you in the game, it seems a small price to pay (less tactile appreciation of the bar) rather than struggling with a raw palm and having to wait weeks for the skin to heel.

The reward for this work out? Getting to see my handsome husband half way around the world! Looking great!

10:30. 95# barbell thruster and kipping pull-ups.

6:23 as Rx'd.

Felt more fresh than I thought I would after doing Angie less than 12 hours ago.

Cory

BW: 169
CFWU X 3 sets 15 (except PU's)
"FRAN"
Time: 5:18

Fran - 11:58
sets broken - Ts and PUs 21(12,5,4),15(9,5,1),9
bd. wt 220

Got to the school w/ my towel, dog, and 20lb dbs...forgot my watch.

Time felt slow...did first 8 pullups kipping (although still not above the bar) then to jumping from there...I am pretty sure it was longer than all those others. Hard to judge, though. Felt very strong on thrusters.

5:45 (20lb db thruster)
6:37 (45lb bar thrusters),
6:43 (20lb db thrusters)

smoked my az! Good one Fran. Finished it off with 30 minutes of cardio.

5:48.. but 22# DB thrusters

Menage a Fran

#1. Heavy Fran (115# thrusters and jumping pullups) 7:10. PR by 1:36 from April date.

Recover

#2. Dumbell Fran (40# DB and Smith Machine pullups) 6:04.

Recover

#3. Rock and Row Fran (21# Wall ball and 250/200/150m rows) 5:41.

Going home to some chocolate milk.

BWT=275#

BW: 178#.

9 minutes even...one minute better than last time.

Broken sets and still jumping pull-ups.

60, bwt 283. Reduced wt to 45#, pu's on steep incline machine--12:30. Thanks, Fran, I'm awake, now!

65 Lb Thrusters
Broken Jumping Pullups

12:58

every since my days as a boy scout i have used rubber glue on cuts, tears, and abrassions.

but i have a question regarding kelly's post #10. are we supposed to lock out the on the thruster? i thought you always wanted to avoid locking the joints since it could lead to injury.

looking forward to fran. also should we use db or bar for this?

for Dustin. We have been experimenting with bands ie thrabands to help with pull ups they seem to work well strict, kipping, bands, jumping should be the order i stick with that.

14:23

65 LB Thrusters (Bar)
Broken Jumping Pullups

Finished off with 2 rounds of: 100m Sprint, 200m slow run.

Travis 12:19
bwt: 242
75# thrusters
kipping pull ups
Rob 9:48
bwt: 243
95# thrusters
kipping pull ups

this one really made us suck wind, couldn't get enough o2
good workout

As per callouses, I just say to hell with em. I have had them ever since i started working out in high school. For cuts and such, my wife is a nurse and she said they use dermabond. I cut my finger to the bone one day at work and instead of reporting it and going to the hospital, I said superglue will work. No scaring either. Also, superglue is sterile.

AM WOD: Unit PT

Fran w/ 95lb Thrusters:
GM: 3:07 (PR by 10 secs)
LB: 5:31

Back in the good ole USA! Slowly closing on my end of year goal of a sub 3 minute Fran. Everything unbroken except my ego. Been CF'in for over a year now and Fran always kicks my ass. Got another date with her tonight.

5 21,,, first good workout in a long time,, have been real tired from all my other trainning but felt good on this, used 105 lbs for the thrusters ,, and first set was only set of broken, no kippings.

"seek the path,stay the course"

70" 175lbs 49.5 yrs
Morning PT: 3 rounds max pullups followed by shuttle runs & grass drills, then:
"Fran" as rx'ed
11:20
Spent some time talking to Marines about posterior chain, why it's important, and lifts that strengthen it.

cfwu
fran as rx'd
85lb thursters
14:29

should've eaten beforehand.

YAHOO, just got my rings in, another good day, really gonna get funny looks at the gym now, had the odd stare and people moving away from me to a safe distance as i kipped my pull ups. haha. if they only knew they were good for ya. cant wait to see what is on the menu for tomorrow.

1st day back on the smack after a week of partying in Hawaii

9:23 as RX'd. Kipped most of the PU's

warmup

as rxd: 15min

need to work on rolling the bar into the palms for the thrust. felt it too much in the wrists.

as rx'd plus 20lb vest 4:21

As rx'd (forgot what a b---- this was) - 7:41; ten seconds slower than last time.

Wife - 7:39 with 10#DB's and double the reps in jumping pull ups.

And my .02, super glue on the callouses is the shiznit. Lets you keep doing pull ups if you want.

2nd CF WOD ever. Not too good at this yet, but figured I gotta start somewhere.
20:14
70# DB thrusters, broken sets
Pullups were not dead hangs, but close. Many broken sets there too. Not sure if I should have started kipping pullups to improve time? Still trying to get a handle on when to push for quicker time vs. kipping or jumping pullups.

Anyone know these two guys with the kettlebells?

What branch and what affiliation?

Also, anyone have pros or cons of kettlebell use? - I've been thinking about making the purchase but would like some feedback (any and all is welcome).

8:03 as rx'd

+ 10 lb weight vest

Deuce: As Rx'd - 9:08

P-Love: assisted pull-ups - 9:00

Any CrossFitters out there in St. Louis?

bw 90,3 kg
age 43 yr

Fran: 6:08 as r#

Happy healthy training

Kegger, you are mad. Have fun :)

How far apart on the bar are my hands supposed to be? It's hard to tell from the video.

8:15 w/ dead hang pull-ups.

Tired. Jury is out on my case. Did 21 thrusters in a row without pausing for the first time. I've also used super glue. Can't understand why a flesh wound would stop you from doing pull-ups, however. Chalk-up and charge on.

well first date with fran. I perfer angie. Thrusters suck! 9:42

Mitch (#55)
There is a ton of stuff over on the message boards about the pros and cons of kettlebells

Neil (#59)
For thrusters whatever grip you do push press, push/ split jerk width. I typically push press with the width grip that I do cleans or deadlifts with.

on callouses and blisters: if the blister pops and there's still a flap of skin, fill it with a generous amount of neosporin and bandaid it before going to bed. It'll heal a lot faster. If It bursts and you don't stop what you're doing so the flpa wears off, or you just are so motivated you keep working out until you have raw popped blisters that look like hamburger go to a CVS or like chain and buy a product called NUskin or SecondSkin. Its for burns, you apply this little pad directly to the wound again right before bed and let it dry overnight, it dramatically speeds the healing process, making the raw skin ready to be your outer skin layer. I swear by the stuff.

Fran as RX'd 2:41 (PR by: 03)

thanks for the T-shirt CrossFit Norcal- Maggie had me in the apparatus bay @ 06:00 doing 30 pull ups ;)

Stupid question...is 21/15/9 reps of each exercise just ONE round, or is that all three?

Tommy: bw 205 as RX'd 3:18
Billy: bw 185 as RX'd 4:27 (pr by 6:00)

John P.,

21 Thrusters, 21 Pulls
15 Thrusters, 15 Pulls
9 Thrusters, 9 Pulls - Stop

WOD: did thrusters w/ 24kg kb's, pull ups on TAPS

10:05

BW: 165
11:16 - 95 lbs barbell thruster and kipping pull ups.

This one gave me a nice lung burn...I love it!

9:23 as rx'd
2.5 mile run (trot) 24 minutes
BW 220

45# dumbells
Kipping Pullups for speed.
Not too bad.

Thanks Coach!
-Dennis

Fran = 4:14 with 105lb thrusters.

16 second improvement over last Fran. I have been working front squat and it seemed to pay off. I felt much more powerful coming out of the hole today.

It took me almost thirty minutes to recover from this today. Dry heaves and everything. It wasn't pretty.

7:14
Partitioned Thrusters 95#
1st RD 14/7
2nd RD 5/5/5
3rd RD 5/4
All kipping PU

2 PR's at Crossfit Rockford
65lbs

Krista - 4:54
Katie Jo - 4:13

As Rx

45lb dumbell thrusters
Dead hang pullups

BW 161
11:10

Did a modified version of Fran yesterday for workout. Who would have thought two days in a row. LOL

8:53
45 lb dumbbells
kipping pullups

from Q-West, Iraq

I just got my rings in, lots of fun in the future with those!

I find that this workout, more than any other, is effected by my height. At 6'8" I finished at 4:38.
I figure if I was 5'9" I would be finishing in 2min flat.

12:03

Used 70lbs for thrusters. I need to move up weight next time. Man, are my hands chewed up. I was a day behind so I did the 100 pullups yesterday.

5:24 as rx'd. new pr by :52. kipping pull-ups getting much better.

Do you want your elbows high in the thrusters like you would in front squats?

BW- 122lb
Thrusters- 60lb
Jumping Pullups

9:18

Tony,

Yes, you want your elbows high. A thruster is a "front squat" plus a press. Keeping your elbows high lets you rack the bar and "rest : ) " between reps.
If you keep your elbows low the bar will most likely sit a few inches away from your chest. This may pull you forward, tire you out more quickly and will most likely load your toes as opposed to your heels. Bad for your knees and bad for power.

My 2 cents.

BW 195lbs

Time 09:57

21 T - unbroken
21 P - 14/4/3
15 T - 10/5
15 P - 6/4/3/2
9 T - unbroken
9 P - unbroken

16:53

95# for the first 21 Thrusters
85# for the rest
All sets were broken

I need to go down in weight and work on form.

As rx: 11:21
broken sets.

I saw stars on this one
bw 220
as rx'd, 26:06

fran= 7.42.29 not a (pr) last 2 times I tried to break it but I could not..

#2 wod courtesy of kegger
rock n row =5.25.81
20# wall ball 21-15-9
row 250m 200m 150m

To avoid callouses you can use a pair of gloves. I use the all purpose handyman gloves that you can find at home depot. They save on wear and tear on the skin and help you get a better grip on the bar when powerlifting.

9:16 as rx'd

2:06 better than last time out, and was going much deeper on thrusters. All sets still broken

BWT = 174

Charles
51 y/o 150 lbs
65lbs. bar thrusters, pull ups as Rx'd with broken sets
12:14

My nephew Erick
17 y/o 185 lbs.
First WoD
All as Rx'd with broken sets
12:05

3:14

about 3:15 seconds. I finished up with 90lb row, 3 sets of ten. i usually mix some normal weightlifting in just for fun.
I got 2 other buddies working with me now. They had to go down to about 65lb thrusters and assisted pullups.

Im surprised with them though, instead of being discouraged by the pull-ups they keep asking me when they'll be able to do non assisted.

God Bless the Cavalry, Al Taqqadum Iraq, OIF III

6.15 as RX'd vs 5.44 last time using 2 x 45lb DB's.
Thrusters: 15,6; 8,7; 6,3
PU's 11,10; 8,7; 9
Felt tired today, confident I can get substantial improvement on this.

11:18. Best I could do.

cfwux3rds pushups,squatsx15 flutterkicks,dips,back extx10
last time: 10:38
this time: 8:36
thrusters 21,15,9 unbroken
pu's (kipped) 9,6,3,3 6,4,3,2 4,3,1,1 (last 2 jump neg) (last time all 9 were jump neg)

As RXed.

Total time: 3:58

R1: 0:48, 0:35; total: 1:23
R2: 0:57, 0:35; total: 1:32
R3: 0:38, 0:24; total: 1:02

Rounds broken as follows:
R1: 21, 21
R2: 10-5, 10-5
R3: 6-3, 4-3-2

Previous best was 3:45 so down by 0:13. Not terribly happy. Hoped for a new PR.

Legs weak point on thrusters. Muscle stamina just not there.

Grip definitely weak point on pull-ups. Probably ould have had them all unbroken if grip had held up.

Thrusters cleaned from ground to start.

Alternated palms facing and palms away on pull-ups.

3:43 PR

Dan - age 37, bwt 250

"Fran" modified with 95# thrusters and Gravitron assited pullups (95# assist).

1000M C2 ros @ 4:20 warm-up

10/5/6 thrusters @ 2:42
10/6/5 pull-ups @ 2:23/5:05
7/4/4 thrusters @ 2:48/7:53
7/5/3 pull-ups @ 1:55/9:48
6/3 thrusters @ 1:53/11:41
5/4 pull-ups @ :59/12:40

100M C2 cool-down @ 4:51

#50 - I have the same wrist issue. I think that the elbows high front squat idea discussed in #79 & #81 will help me a lot. Thanks! Also, Kegger, you are often an imspiration as "king big guy," but today you're just crazy!

Heavy Fran #115 for thursters.

PR by :15, 7:58.1 plus last time used 95#.

Shoulder hiatus continues.
5K on Elliptical 22:30, PR by at least 4:00.

Kinda fun thing happened when I got to the gym. All of the trainers couldn't wait to tell me that they ALL did "Angie" ystd. The two lead dog trainers have been sneaking in a couple WOD's after asking me about CF, and they all dove in! Pretty good times for newbies.

Ted: 18:00 as Rx'd
Ryan 19:30 minimal assist 2nd 50 Pull-ups

Good stuff.

Darrell

This time was 4:15, up 4 sec from last time.

crossfit@rawc.org

Age:42, Wt:175, Time:13:56

First time doing thrusters. Used 75#, and had all broken sets. Pullups were a mix of learning to kip and jumping. I'm finally feeling more strength in my pullups.

Jogged (crawled) 1 mile on TM: 10:23

Did this workout feeling somewhat tired and sore after last night's wrestling practice.

5:34 minute and a half slower than last Fran, but tired from Angie last night. Fran & Dianne are my two favorites.

9:37 - As rx'd - Is that a good time for a first try?

9:48

Just checking ...

21 reps of thrusters and pullups

15 reps of thrusters and pullups

9 reps of thrusters and pullups.

Not three rounds of one set of the above?

Dan and others: Thanks for the feedback. Isn't a threesome every guy's fantasy?

13:27
I suck, but no excuses

*************************************************

As rx'd (of course sets were broken, time is start to finish; 14:47.

*************************************************

5:54
95 lb Thruster
21(12+9), 15(9+4+2), 9(4+3+2)
Pullups
21(11 palms out, 10 neutral)
15(8 palms out, 7 neutral)
9 palms out

Need better rom on squat and pullup.

7:00 for 65# fran. Did 5:00 about a week ago with 50# sand bag; would have thought 15 lbs would have added more than 2 mins.

Strangly, 21s and 15s were broken as hell, but 9s were complete.

65# thrusters
pullups broken(no,really, they were)
time 8 mins

5:53
30 sec slower than last fran

WOD as rx'd: 15 min approx. (maybe less, forgot note starting time.)
Used 25lb dbs
Assisted pull ups with green and red bands.
sets broken due to my own limitations and the demands of my 2yr old.

As rx'd, 2:25

Team Pappas: "Fran"

Grandma Carol(69): 8:30 15# jumping PU
Acacia(17): 9:27 65# mixed jumping and kipping PU
Aimee(15): 9:52 58# jumping PU
Kallista(12): 10:32 43# kipping PU
Stefan(10): 16:30 35# kipping PU

Question for all the smart people here. I just was informed that I’ve been drafted for a 'make your own boat' race this Saturday. The price limit is for materials is fifty dollars and the boat must be put together the day of the race. The building/race will be by two person teams. I was thinking along the lines of a few car tire sized inner tubes lashed together with a piece of plywood on top. The problem is locating the tubes, they aren’t as common as they used to be. Any one here have any creative (i.e. cheap) ideas for a boat? Or, if you’ve done one of these races, what doesn’t work?

Feel free to e-mail me at nwhiteman@sao10.com

Thanks.

Started my brother on this. He's very out of shape. He was able to do the thrusters with a 15# DB in each hand. He weighs 280# and was able to go parallel, sometimes below. I was amazed. Said it wasn't even hurting his knees.

cfwu x 2, minus pull-ups, then

as rx'ed:

11:07

3:38 as rx'd. PR by over 30s.

As rx'd

12:18

weak-ass 7:23 with assisted pull-ups. great to be back and abusing myself and self-esteem.

added 30 min eliptical run as punishment...

"Fran"
Reps as Rx'd
Pull Ups (5 good, Negs much better 5-6 sec)
Thrusters 25lbs DBs

18:38

11:30 as rx'd

65# Thrusters
5:30

m/168: as rx'd 25:00

I did the first two rounds with 99lbs on the thrusters, but my wrist were killing me by the third round. Should my elbows be pointing towards the ground, or straight ahead like the front squat? My wrist couldnt handle the weight so I went to 66lbs. on the last set. Haven't done thrusters a lot, and I do them alone so there is no one to examine my form.

***First date with Fran.***

5 minute treadmill WU
3 x CF WU

BW: 224 Ht: 6'4"
95 lb thrusters as RX'd.
PU: First set of 21 was kipped, rest were strict form, palms in.

6:00 even.

The weight didn't kill me on this one as bad as the burn in my lungs did. Sheesh. I think by the next time Fran wants a go I could/should be down in the mid 4 minute range.

8:05 as rx'd

As rx'd:

6:20 but with strict pull-ups, as a pose to kipping in the past.

6:18 with 45lb bb thrusters and assisted(50-80lb) pullups. first two sets broken
bw218#
ht5'8'

As Rx'd;

4:57 (PR!)

- Everything but the last set of pulls broken.
- Form could have been better. ie; stricter w/lock-out and lower on 1/2 the thrusters
- Chronically under-rested this week (year), feeling sort of "pukie"
...reminds me of a couple threads I wanted to get at...)

Chris

PS
Kegger,
That's one SICK FranFest you came up with!
Keep 'er hard, fast and heavy Dude!

"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95# Thruster 21/7,4,4/6,3 (prev.:21/8,7/6,3)
Pull-ups 17,4/7,4,4/9 (prev.:16,5/8,7/6,3)
TOTAL TIME=5:26** new best (1:48/2:15/1:24)
Previous 4/06/2006= 5:50 (1:56/2:24/1:30)

3'00" - quick and painful - It would be a new PR by 54 seconds, but I scaled the thruster weight back to 80 Lbs due to a pulled muscle in the back of my shoulder. Any way you cut it, Fran still puts the hurt on you.

17:32
90# thrusters
all pull-ups from deadhang

4:34
Had to sub 2 50lb buckets full of water for 95lb bar. Made thrusters interesting, I suspect my elbows were not locked out fully at top due to the instability of the buckets. Lost time in transition each set.
Pull-ups unbroken, done on ledge.

30lb Thrusters
all pullups greenband assisted
6:02

9min
with 2x20kg Dumbbells

9:20.

Sub'ed 85# thrusters. Better than last time @ 9:50.

#115

Hey Acacia,

Nice meeting you this weekend. The girls are still working on the kipping pull ups. Mariah did 2 in a row when we got home. Your a awesome teacher.
Denise
Crossfit Marina

As Rx'd

7:25 one minute slower than last time. this time thrusters A2A (makes a big difference in time)

CFWUx3
As Rx'd Thrusters down to med ball
6:17

i have a question regarding form. when i did fran this morning i felt good with the front squat and had the power but after 7 reps or so my wrists would be killing me. i have proper placement of the bar when performing the front squat but it is when i go to the press and let the bar roll down into my palm to press up i get this pain in the wrist. what is the correct way to do this transition. i think if i could correct it i could greatly inmprove my time. i am going to try fran again tonight after work. i might drop the weight to keep the from hurting my wrist. thanks for any advice

Fran
75# thrusters
5:55

10:36 w/80# thrusters compared to 12:40 last time.

Summary for the week:
Angie - 5 minutes worse
5K - 2 minutes better
Fran - 2 minutes better

2 steps forward, 1 step back.

Thrusters w/45 lb. DBs
about 1/2 jumping pull-ups w/ neutral grip (really seemed to ease my upper forearm/elbow pain)

21 Thrusters (broken at 15)
21 pull-ups (broken at 10, 5 jumping pull-ups

15 T's (broken at 9)
15 p/u (broken at 5, 10 jumping)

9 T's (broken at 5)
9 p/u (broken at 3, 6 jumping)

forgot watch, somewhere around 9 min. Beat down and loving it.

Started to do this in the AM and suddenly got a blistering headache in the middle of thrusters (after 21) - got on pullup station (some a-hole doing curls right under the pullup bar) and proceeded to smash my damn head on the crossbrace. Did 9 more thrusters and head was going to explode -- had to stop. Am going to rest/recup and try this in the PM.

Burgener WU plus sits/good mornings. Also used that grip tight stuff that came with Tyler's rings and it's not bad. The rings, of course, are EXCELLENT!!

Fran as req'd 6:35

Dan (96#)
Congrats on the PR, 3:43 is smokin'

Because my right knee is still tender (two weeks out from the sprain) I broke my date with Fran and went with Nikki (from Coach Rutman's blog-spot): Row 500 meters; slam ball 30*; 30 pushups - *3.
subbed in 100 pulls on row -
18:21
rd1: 5:00 = 100 pulls; 30 slams; 18-12 pushups
rd2: 6:43 = 100 pulls; 20-10 slams; 18-12 pushups
rd3: 6:38 = 100 pulls; 20-10 slams; 20-10 pushups

fran
5:37

8:12 from 9:53

Pull ups toes on bench

BW- 224 BF-22%

Ben: 4:34 (85# thrusters, still rehabing shldrs)

5:00 row to warmup

Fran: 8:35

Last time was 10:49

Pullups were jumping/kipping at the end of each set. Had to split the middle round of thrusters 8/7.

Took a week off while on vacation in Buenos Aires; felt good to be back.

2nd WOD. I'm a slug and my times prove it.

As prescribed...
Angie: 44 minutes, everything broken (2d ago).
Fran: 12:07, 65lb bb Ts, unbroken. PU's broken, with jumping and focus on neg's. Actual time of 10:37, forgot to time first 21 Ts, so I added 1.5 min's to be sure.
bwt: 190

Looking forward to more of this. Couple of guys in my unit do crossfit, and they're PT monsters.

Any other crossfitters in the SE AR/ Texarkana area? I could use a partner.

Fran - 11:35 with 70lb Thrusters (shoulder couldn't handle more today)

Thrusters 21/15/9 no problem
Pull-ups (non-kipping, deadhang) sets broken from 10 down to 3 as workout progressed.

Sam

27 y/o 170 lb 5’10” approx 12% bf
Cfwu-pu x 3, Bergener warm up
Subbed 65lb Thrusters: 10,6,5/6,4,5/5,4
Pull Ups: 10,5,3,3/5,3,3,2,2/4,2,3
Time: 14:34 – down three minutes from last time, pull ups are going faster with the kip

As Rx'd 9:35 BW 130

40 mile hard ride to work this morning with 30 minutes at time trial pace took more out of me than I wanted. A huge lunch left me feeling blah. Poor warm up and excuses, excuses, excuses.

I was excited by the video, wanted to go under 5 minutes and knew it was over on the first set of thrusters. Form was great all the way through on thrusters and pull-ups so that is the positive.

Next time Fran and I are going under 5 minutes.

As Rx'd (thrusters with 40kg) : 13 min. Took 7 min off my last (=first) Fran.

X-Fit in Vienna

13:01 as RX'd
95 pound thrusters
Dead hang pull-up
new to Cross Fit and love it.

3:14 as RXd

7:38 - down from 10:04 last time. And i spent last night drinking like a fish for 6 hours. Nice.

Improved kip on pull-ups helped a lot.

WOD
Subbed dips for pullups
7:02

This was so hard for me today.... my time slowed from 6:20 last time to 6:48 this time, BUT... I went from 60 lab assist to 40 on the gravitron and went lower on my thrusters this time... still not to a 12 inch box but close to full parallel squat depth.. god this was tough!!!
HOOAH!!

Read the posts today and some selected message board traffic for inspiration - got it!

Age 46 bw 165
4:13 as rx'd - new pr by 39 seconds.

As you were...29 seconds

7:49 as rx'd
9 seconds better than last time... only due to reduced transition time.

Hi all,
Workout
{Ring dipx21; Pull-upx21; 2.1 mile run (w/51# pack) 20:45; Ring dipx21; and Pull-upx21}.
Duration 24:26.
Rest...

6:40

10 minutes

21-15-9
Jumping pullups
65 lb thrusters

Five minutes off my last time. Sets broken... next time Fran comes around... try to keep the sets unbroken.

Can anyone give advice on "tennis elbow"? I've had it for about two months now. Appeared after doing cleans awhile back.

15:00 as RX'd except 65 lb thrusters.

Gloves for workouts are essential for me, just another part of personal protection, like sunscreen.

115 lb thrusters
1st round 5-5-5-6
Pullups 3-3-3-3-3-3-3 jumping pullups with hard neg's

Time: 8:00

2nd round
5-5-5 115 lb thrusters
3-3-3-3-3 jumping pullups with hard neg's

Time: 6 min

3rd round
5-4 115 lb thrusters
3-3-3 jumping pullups with hard neg's.

BW 310 lbs.

no juice today
8:24
subbed 2x45lb DB's

Duece, #57

Yes, there are some St. Louis Crossfitters. We've had a few seminars and workouts and would be happy to have you join us. Send me an email.
John

#168 Colleen - Tennis elbow for me meant 400-600mg of ibuprofen 3x daily for close to 2 weeks, but no help. I ultimately got rid of it by getting a cortisone injection right where it hurt. The pain immediately goes away, but the cortisone caused some temporary skin atrophy (pink blotches for ~2 weeks). I'm a keyboard jockey, not a doctor. Good luck.

7:42

FRAN
65lbs thrusters
full pull ups

This took me over 16 minutes to do the first time I tried it back in September, I think. Last time I did it in 6:38. Today was a new personal best.

4:40 as Rx'd

Core performance WU- 7 minute
Thrusters - 45 x 5, 95 x 4

Thruster - 18,3/7,4,4/9
Pullups - 9,7,5/6,5,4/4,2,3

Time: 7:32
Last Fran was 7:35 from 11NOV05 and from my journal apparently my thruster form was lacking.

Going for 7 next time!

8:05

Strict, weighted pull-ups (25 lbs).

6:04 as rx'd :32 seconds better than my best
Thruster 21,11/4,7/2
Pullups Kipped 21,11/4,9

BW:192
CFWU (no PUs or Samson stretch)
Thrusters: 21(10,6,5), 15(5,3,3, last 4 w/ 45 lbs), 9 (5,4) w/ 75
Pullups mix of kipping and jumping: 21 (7,7,7), 15 (5,5,5), 9 (5,2,2).

Time:15 min.

8:30 as Rx'd
95lb Thruster: 21/15/9
Pull-ups: 12/9, 8/7, 7/2 All Kips

8:30 as Rx'd
95lb Thruster: 21/15/9
Pull-ups: 12/9, 8/7, 7/2 All Kips

7:13
used 35# dumbells

4:30

24 sec better than last time but still not a pr

my first date with Fran, and my one week aniv with CF. Thrusters 21-15-9 x 45lb barbell, think i maintained good form. Sub sdhp for pullups, 45# 21-15-9. My arms just wont do pullups, even kipping anymore. maybe i needed a day off of them.

chris:
as 8:52 Rx'd
first time with 95#

Julie:
1st 17 thrusters with 25#, all the rest at 15#
jumping pull-ups
7:23

tired Chris when typing was.

6:24
first set of thrusters unbroken
2nd broken 9/6, 3rd set unbroken
all pullups unbroken
yes DJ, I went all the way down and locked out at the top!

bw: 181

as rx'd: 9:07, pr by 21 seconds.

11:50
CFWU- pull ups
thrusters a2a

09:45 then ran a 4:40 half mile

3 x CFWUs (-PUs/Dips)

Fran as RXed = 4.11.86
+55 seconds from PR.
bw=180

15:01
Thrusters: 20lbs on EZ-curl barbell (all I had access to)
Pullups devolved into jumping PUs after first 12 or so.

Went very light for the thrusters so as to not hurt myself. Could've gone a little harder but not much. Next time: Oly barbell with 10s.

Fran, sub 50lb dbs for 95lb bb:

Mark- 9:43
Jim- 11:25
Matt- 17:26

dbs seem to hurt so much more than bb, but I guess that which does not kill me...

CrossFit Torii Beach

BW 150#

As rx'd
11:54

This was my first attempt at Fran....A lot tougher than I thought it was going to be.

TEAM FATKID

- Fatkid: 9:56
- Zack 13:15
- Oakman: 5:00 (right at finishing was quoted as saying "...and I don't even have a six pack")
- Crepe Face: MIA, off being an A Hole

PM WOD:

Fran
Me: 4:00 w/ 95lb thrusters (53 seconds slower than this morning's effort)
Wifey: 3:58 w/ 45lb thrusters, ass to 15 inch box (PR)

6.04 as rxed
20 sec faster than last time
(5:58 still pr)

BW 203#

As rx'd
5:15

Hiked the power lines and part of Eagle's Peak with my daughter on my back before I started (1.5hrs).

TEAM FATKID

- Fatkid: 9:56
- Zack 13:15
- Oakman: 5:00 (right at finishing was quoted as saying "...and I don't even have a six pack")
- Crepe Face: MIA, off being an A Hole

As all RX'ed

bw 225
1st Fran
11:35
mostly jumping pullups
broken sets
I need to go faster

Fran
8:37 w/ two 1 pood K-bells. I did not have access to anything else. All pullups were dead hang. A thunderstorm ended the workout.

1/2 mile fast run directly into Fran (just to get my heart pumpin!!)

60lb dumbell thrusters
Assisted pullups (assistance is getting less and less)
6:45 minutes

1/4 mile warmdown run

Way to go Fatkid

As Rx'ed

10:42

Did a few incline Db presses after the WOD for he hell of it.

7:40

4:55-as rx'd w/95# thrusters.

3:54 New Pr by about 30 seconds.

15:47

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

Focused more on complete overhead arm lockouts on thrusters.

To Colleen #168.
Try very light wrist curls (NO pain) sets of 25 to 30 reps 3 sets to increase blood flow and NON destructive forces. You can also stretch with out pain and do cross fiber massage over the sore area. Ice as needed 10 min.

CFw/u
Fran as Rx'd, thrusters to Dynamax with good lockout, deadhang pullups.

9:49

Some great times out there, inspiring posts.
Get some!
Thanks Coach and Lauren.

rx'd 7:31 (pb)

7:58
(PR)2 seconds faster than last time.Keeping consistent,thats good.
Fran's my favorite.Fast and furious and leaves you thinking of her for a long time after.

Stéphane:

9min 26sec
95lbs
21 (3x7) thrusters and Kp Pull-up
15 (3x5) thrusters and Kp Pull-up
9 (5+4) thrusters and Kp Pull-up

Marie first WOD
10 lbs thrusters
15
9
6

Spoted Pull-up

8:35...new PR by 1:20
Sub'd 75# for 95# (same as usual)

7:31

first time in a while!!!

modified fran (no weights at home)

21, 15, 9 reps of:
burpees
chins

had to break the burpees into 5's
didn't keep track of time, but 25 minutes later, my arms are still pumped as hell...felt a pinch in my right anterior delt when I raise my arms up

It took me 1:02:57seconds. I did three rounds of 21-15-9. I kipped hard on the last few pull ups of each round and had to break them into sets of 5 and 6. I'm getting better at pull ups. Thanks Crossfit.

New to crossfit and some of the olympic lifts. When I get to the top of the thruster I feel a little off balance, more so that I want to fall forward....Any suggestions on how to fix that?

7:49

145 lb lat pulls after the first 3 pullups

7:16.57. 2 seconds slower than last time, I think. I did this after a 12 hr day, serious butt-dragging going on; if it wasn't for CF, I would have bagged it and gone home. Thanks CF!

as Rx'd: 6:20. Huzzah! a PR by 1:08.

warm-up
2 rounds of samson stretch, handstands, 5 pull-ups,10 hollow rocks, 10 ohs
Burgener warm-up

Fran
50lbs (up 5lbs)
kipping pull-ups
7:28 (1 minute PR)

bw 165#

as rx'd 2 min and 59 sec (pr)

recovered for 20 min

did fran as rx'd with 20# vest
6 min 26sec

wish I had read comments first. saw times and was like maybe I did too many.

assumed 3 rds meant 21, 15, 9 was 1 rd
so did "FRAN" 3 times wearing 23 lb flak vest
followed by 200 pushups and 800 total reps of ab exercises.

Feel tired but good.

Danny. You need to push the bar so its directly above your head at least,not in front.If you can't you may need to work on shoulder flexibilty or lighten the load slightly for better form.Check out the video on it in the exercise section.

sorry that was for Nick #218

4:47.48 as prescribed.

1 minute and 49 second PR.

First set of thrusters unbroken. (First time for that)
First 2 sets of pull-ups unbroken.

The other sets had one break each.

last time - 8:40
this time - 7:20

nice time Ahmik! You're flying!

"Fran" as written...2:57.40
29 seconds faster than last time.

as rx'd: 9m 17sec

First time at Fran for this 43 y/o.

10:50. PR. Pukie.

38/77.7kg/10%.
6:10

6:41 65# definately not my best

9:03 - Almost two minute improvement from last time. I remember finishing the last Fran WOD and thinking I probably wasn't going to be able to do it much faster than that. I continue to be amazed at what this program is doing for me.

CFWU X 3 (10 instead of 15 pu/round)

BH-5:50
EW- 5:40
As Rx'd. Down from 9. Like to be under 5 next time, slow on pu.

10 mile am run.

17:18 - personal best!

Wednesday 060517
"Fran"

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

Post time to comments.

12/9 75#
14/4/3
15 65#
7/4/4
9 65#
5/4
10:31
I can't wait to get fit! Argggh

4:24

About a minute slower than my PR, but these were the best thrusters I've done: deep and good overhead extension. Pull-ups were tough because the 2x4 doorframe causes grip slip.

Followed with 5 x 2 minute tabata heavy bag rounds. Every other 10 second rest was burpees (no rest). 1 Minute rest between rounds.

9:02 as rx'd

Time - 6:28 (PR for time, but sub'd reg. pullups for pullup assist machine)

4/4/06 11:33
5/16/06 15:33
small tear in my
rt. calve from 5k saturday

jack 4:03
goody 3:15

8:20 as Rx'd

65# - 3:30

18 mins.

I used free weights (35lbs). I did not have 20lb dumbs for the bar.

Pull ups were easier today.

Then I went next door and beat the neighbor's kid in some b-ball.

11:27 as rx'd.

198 bw
44yr
10x2min heavy bag workout at noon
cfwu+wod as rx 7:15 min.(time is only for wod)

10:50 as rx'd
missed the last couple wod due to an upper respiratory bug, so feel great about the time

7:37

65lb thrusters
kipping pull ups

Paul 7:51
Jen sub 63# BB and 30# Assisted PU 8:19

Fran: 5:20 @ 75lb thrusters
+10 lbs and -1 minute from last Fran.

Didnt get time
Thrusters - 21 @25lbs (non-olympic bar),
15 @40lbs
9 @60lbs
Too light except maybe the last but wanted to get technique right

Pullups - 21 split in 10,3,3,5
15 split in 8,2,4,1
9 split in 5,2,2
Still feel weak on pullups.

4:59 as rx'ed, 2 seconds SLOWER than last time!?!?? First and last sets unbroken, but the middle 15 suffered for some reason. I'm going to blame injuries.

bw 143

thursters w/75lbs

6:28

5:08.....huge PR. Previous 7:04 (last month). Having Michael Ledney hollering instructions and pushing me helped.

1st Fran
no bar yet so used 35# dumbells for thrusters- lots of huffing and puffing
5:45
44 y.o. - 138# - 5'8"

3:24' as Rx'ed.

Thrusters felt strong, but pullups weak today.

CFWUx1 - pull-ups, squats

used 20# for thrusters
assisted pull-ups with theraband

was using cell phone as a timer and I got a call in between rounds 1 and 2. ignored call, but timer reset.

5:47 for last 2 rounds, have no idea what that means first round was... maybe 2/3 that? If so then my total time was about 9:40... damn, must get a real timer.

First time with Fran... typing not working so well. wow!

JM: 6:07
MM: 11:40 (12:40 last time)
DK: 4:43 (5:33 last time)
TOUGH!

Tauria

Scaled "Fran" used 15# dumbells for thrusters to Dynamax ball, Gravitron assisted pullups (net 70#)

21 thrusters @ :51
10/6/5 pull-ups @ 1:57/2:48
10/5 thrusters @ 1:00/3:48
8/7 pull-ups @ 1:51/5:39
9 thrusters @ 1:17/6:56
9 pull-ups @ 1:00/7:56

Compare fo 4/4/06 @ 6:09 but with 12# dumbells and 50# lat pulls.

17:05
40 lb db's
dead hang pullups

worse than last time when I could kip. reracking the db's after dying every 3 thrusters is not conducive to a better time.

10:01 - some pull-ups like partial jumps due to the bar available at the gym.

I AM ONE DUMB A$$ !!!

I was all set to post my pathetic time and call bu!!$hi+ on all of the posted times until i realized i did 3 rounds of 21-15-9 thrusters and pull-ups not one round. i didn't see how anyone could do 270 reps in under 5 minutes. Looking at the video i ealized i went a little overboard tonight. Well math never was my strong suit! LOL

ratt

As rx'd

9:26

2nd WOD. I had to substitute 25lb. dumbells for the 95 lb barbell. My pullups made the over john cabinet fall off the wall in the guest bathroom and destroyed the room. My wife is annoyed with me.
Results:
Rd1: Thrusters 21, Pullups 19+2
Rd2: Thrusters 13+2, Pullups 3+4+3+4+2
Rd3: Thrusters 9, 3+4+3
Time: 8:36

10:00, slower time wise but no assist for pullups, though still broken

lately focusing on using less assistance on exercises and better form, still keeping a good pace but trying to have better overall quality

Anthony

12:06

2 minute improvement over last time, used 40lb dumbells and ran to the pullup bar, 50 meters each way from the gym to the bar. maybe adds 2 minutes or so. i'm gonna break 10 minutes with this next time if i have to go down puking.

3:44 as rx'd

by definition, as a benchmark workout, it would seem logical that fran is a measure of progress, like all "the girls". if general physical preparedness/increased overall fitness/sport specific improvement/improved quality of life are the desired results, very curious on people's thoughts of whether improvement in times of "the girls" are in fact indicative of improvements in the aforementioned metrics as well???

First Fran
12:09
75 lbs. Thruster (Bad wrist flexibility)
All sets and exercises broken
I'm a little disappointed!!! I CAN DO BETTER THAN THIS!!!

45lb db's, 10:42
8 minutes and change in March but with 30lb db
10 mile stationary bike, 22:06

9:15 w/ 95# thrusters

grip too wide on thrusters . . .

Incorporated WOD into Judo workout after run and Sumo jumps, before selfdefense against a punch.

8:41 as rx'd new pr
last time 8:48
bw 215

Comeback from shingles took a six day sideline (work travel kept me out of it)

07:45.36 as Rx'd...off my PR but still felt good

0 seconds. Flat.

bw 181

time: 3:30

95 lb thrusters
21-10/11
15-8/7
9

Pullups-Dead Hang for most
21
15
9

need to go deeper during the last set. Followed an earloer thread and really tried to extend during the press after a deep squat.

5:56 as Rx'd.

First day since the dog bite that I've really been able to ignore the finger and get after it. Man, that feels good. Mildly annoyed/amazed that I'd barely gotten into the second set around the time Josh would be finishing!

2nd WOD thrusters are nasty!!!!!

95lb barbell thrusters... first round of 21 nearly killed me. pull-ups done w/assist.
7:30

12:08 as rx'd, w/ hr avg 138, hr max 171 vs
9:02 (yeah, was gunning for sub 10 mins) 3/6/06 hrm 176, hra 126 vs
10:40 as on 12/22/05 vs
14:45 on 11/15/05 (1st fran after hernia surgery. wind sucked.) vs
11:13 on 8/30/05 (right before surgery).
10 min ellip w/u 14/14.

as rx'd
thrusters 65#
pullups assisted 22.5
time: 12:25
39yo, 5'8" 212#

#276

Mr. Norris.....Sir,

is that a PR?

ratt

1st time ever with fran.
65# thrusters (because im a newbie)
and jumping pullups after 12 reps on the first round.
5:45 ...shoulda gone with the 95#

is it a faux pas to crossfit with gloves i never seem to see people with gloves on the videos or pics posted here..

-these callouses have me whinin like a baby and saying things like faux pas and newbie......

BW: 174lb
Age: 31

CFWU x3 (minus pullups)

As rx'd 6:10

Fran with 55# Thrusters: 11:00

team tikrit:
as rx'd
mfbunch: 4:55 (pull-ups broken, had to move across gym floor from squat rack to pull-up bar since my normal one-stop shop was being used)
joeyd: 5:15
chest still hurts!

9:14

two minutes slower than last time, PUs assisted with green band, all sets broken, really sucked.

CFWUx2 less dips, pull-ups

"Fran"

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

Total time = 8:41

4.16
40kg BB
Kipping Chins

Age: 50/BW: 240#
FRAN as Rx'd 7:42
Egged on by Kegger's entry, did a version of his "rock and roll" Fran (wallball shots and rows of 400/300/200 meters 8:19. Smoked - I need beer.

CFWUx3 less pull-ups
"Fran"
As rx'd 5:46

As rx'd.

11:45 w/ kipping pu's

BW 155 pounds

Thrusters 50-70-80 pounds
Pullups however I could do them.
Broken sets.

12 minutes

"My" Fran:
12:10
40 lb sanbag thrusters
Deadhang pullups on Metolius Rock Rings

Obviously, the thrusters were pretty easy, but the pullups were a B. Last set was negatives

5:33 with 100#

55lbs
7:43

10lbs heavier and about the same time

16:56 as rx'd

Woof. Lost a step since last time. 7:24, nearly a minute slower. Squats good and deep, pullups kipping until #10 on round two, move to jumping.
Performance has been slipping a bit lately.

7:39

2x50# DB thrusters
Kipping PUs

2 minutes slower than last time, but I upped the weight from 2x45# to 2x50# DBs and my squats were deeper. So, now I have a new reference point.

Fran"what a gal!!did it in 14:02

CB: 7:05 w/ 65lb thruster, kipping pu
SS: about 12min w/ 55lb thruster,
pu broken 8,8,5,3
5,5,5
3,3,3
ran 20min to gym and back

bw:184

7:25 as rx'd

Blasted throught the thrusters. I am still kipping like crazy on those pull-ups and still need to break them up a bit.

Last night I signed up for the cert seminar in S.D. Can't wait!!!!

45 lb bar thrusters
mixed kipping and non kipping pullups
forgot to start my stopwatch

Just finished my 1st Fran as Rx'd
9:44 and a puddle of Chinese food later!

As rx'd

9:30

12 mins. as rx'd
Same as last time. Thought I'd better myself coming off a rest day, but maybe lack of sleep last night did me in. Quite a cardio blast. Finished with a little work on HSPU's and some ab work.

:03::17

Went just deeper then parallel. Felt ok till the end, then knee started bugging.

Robert- Good job bro! Way to keep the discipline Charlie Brown. You did a good job this weekend at the cert. Keep it up and work on that shoulder ROM.

Get some, Go again!

As Rx'd 3:59

From 6:02 last time and 4:55 last Friday (rest day Fran)

Unassisted jumping pull ups
30-kg thrusters (with bench under me to ensure that I'm going deep enough)

ouch.

Time: 8.40

Hello everyone!

Had too much to eat last night and did this early in mornoing stomach felt funny and I felt a little weak but still managed to beat my previous time I had done with assisted pull ups (now they where mainly jumping with some strict pull ups. Thrusters where hard increased the weight to 45kg.

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 (45kg to 20" bench) pound Thruster
Pull-ups (Jumping)

Time = 13:32

London Crossfitter!

BTW=152. Thrusters from ass to 10" ball to full lockout.

Twelve, or so, hours of pre-WOD anxiety followed by 05:07 of Fran. PR by fifteen seconds. So close to sub-five.

Soundtrack: The Lillingtons.

-D.

Still can't squat, so subbed push press 35 kg for thruster. I know it's musch easier, but still kicked me pretty good.
7:45

8:58
Pull Ups on rings

5:59 as Rx'd

15 seconds slower than last time.

10:20
followed by 1.5 hours muay thai

bw 215

Thanks!

46 y/o
5'11"
170#
CFWU-PUx3
First date with Fran. Time - 13:30
70# BB Thruster
Alternated pullups/chinups

My pullup bar is in the back yard, my weight set is in the front.

Oh Yea, I finished up with 2 superset rounds of BB bench press and B.O. rows.

3 rounds, with reps of 15, 9, and 5 of:
pullups (dead-hang)
thrusters (35lb dumbells)

All sets were unbroken, which I was pretty happy about.
Still only 2 weeks into this whole CF thing, which is why I cut down the reps. Looking to integrate into this program smoothly over the first month or so. Helps avoid injury and burn-out.

11:22

as rx'd

Group Moffett

"FRAN"

45lb dumbell Thrusters, men
10-15lb dumbell Thrusters, women
Pullups
Ran 800 meters at the end

Total time: 20:00:17

10:41 while watching my 4 year old. How low are you suppose to go on the thrusters 1/4, parallel, or below parallel?

5/17/06
Used 10kg plates instead of 25
13:11
BTW 129lbs

A painful way to start! My first day on crossfit and I was smoked! Pull-up bar at my gym (at work) is inches away from the wall, so no kipping pull ups. Struggled mightily on the pull ups - did ok on the thrusters but overall performance was low enough to not warrant timing. I'm liking this pain already!

M=9:50
20# dbs for thrusters
subbed 7-plate pulldowns for pullups

R=15:01
35# dbs for thrusters
dead hang pullups (not kipping)

33 male bw 175

HUGE personal improvement on Fran.
Blazed through in 8:57 with kipping pull ups and 65 lbs.

3:45

Round 1 (21): 2:05
Round 2 (15): 2:38
Round 3 ( 9): 1:39
Total: 6:22

New PR by 22 seconds.

MattE (#321): All the way down, at least to parallel, if not ass-to-ankles.

First "Fran"

Three rounds, 21-15- and 9 reps, for time of:
25 pound Dumbbell Thruster
Pull-ups (assisted)

Time: 9:55

Substituted dumbbells for bar mainly because I didn't know better! I do now. Not bad but form degraded remarkably on the thrusters in the last set.

JFG

6:50 as rx'd

cfwu x3

Clay: 8:12 as rx'd
Laurette: 12:17 w/ 50# BB

4:25
Used 45lb. Dumbbells instead.
Took about an hour to stop sweating.

cfwu x2 (no pullups)

8:03
w/20kg bb
jumping pus

used 45lb db's( alittle too heavy)Had to break up the thruster sets in 3rd's.
All pull ups were nuetral grip and dead hang.

15:12

M 26 195

cfwu x 2 (minus pull-ups)

Fran as rx'd
8:52

:04::54
9 seconds off of pr, but I'm satisfied after 1.5 hrs sleep.

Big dose of humility today. Been doing CF for a couple of months and have seen significant improvements. Thought I might be able to knock out Fran in under 10 minutes.

Started off with 95#, but couldn't get elbow lockout on last 5 or 6 reps in first round. Cut back to 65# for second two rounds. All rounds broken. Had to negotiate with Pukie for about 15 minutes to talk him into going away.

28:10

Looking forward to another shot.

1 mile 7.5

warmed up with 30 20lb thrusters

10x70lb Thrusters
11x80lb Thrusters (first time with 80)
10 Pull-ups
11 Pull-ups
6 80lb Thrusters
5 80lb Thrusters
5 80lb Thrusters
8 Pull-ups
6 Pull-ups
9 80lb Thrusters
6 Pull-ups
3 Pull-ups

Took around 20 minutes. I'm working my way up to 95lb Thrusters.

as RX'd:

4:51(PR)

CFWUx3 (sans pullups)
8:24 as Rx'd but everything broken

Was tired after umping a game from 6:00-8:00 on a rare sunny and hot evening here in the NW

9:44- not too shabby for a beginner

Juan G #283
I recommend no gloves. I describe crossfit to the uninitiated as a program that makes you fit (i.e. prepared) for whatever life might throw at you in a physical sense. Accordingly, unless you wear gloves as a matter of course, train bare-handed. That goes for straps, belts, wraps, etc. as well. Besides, chicks dig scars. Right, Mr. Norris?

10:26, as RX

Had to break first two sets of both thrusters and pull ups into two sets. Last set of each I did without stopping.

Almost ralphed.

13:00 as RX, all sets broken except last thruster (9 sets)

First Fran: 13:50
85# thrusters, broken sets
Kipping/Jumping chin-ups w/ negs, also broken

8:58 as Rx'd, PR by 1:05

First Fran(ish): 6:47

cfwu (minus pullups and then..)

Pullups, except first five, were actually negatives...I couldn't even hack assisted or jumping after Angie.

Thrusters were with dumbbells 24# total-could have used more weight but didn't have any other setup than that, or 44#, which seemed too hard. I need a bar. Awesome workout, and I can only imagine that as I am able to do pullups and use heavier weights, my time will increase for a while before I can get it down again:)

Late post.
Shoulder-friendly "Fran"
Front Squat 95#
30# DB Bench
Hanging Plank ring Pull-up
21-15-9

9:54

10:30
Neck issue really killed the thrusters.
All pullup sets unbroken. All thruster sets broken to bits (x5)
JK

Comment #342
Mike G

thanks for the info.
I'll just buy some sandpaper then.

Did Fran today, Thursday, then went for a 1 1/2 ride on the coast in North County San Diego.
I have a few questions though:
Should I use a lighter weight on on the Thrusters? I had to break the sets up, very short break. Is it better to be able to do the whole set without stopping?
Doing lots of negative pull ups! I know that I will get there some day!! At 6'4", 200lbs, that is a long way to pull!!!
I love the work outs!! They are hard but in the end fun!! I already feel stronger! Thanks scott

CFWU - pullups x 3

Fran: 6:55
20lb Thrusters; on a scale of 1 - 10, the weight was a 6, should have gone heavier.
Assisted pullups; -50lbs, -70lbs, -90lbs.

Followed up with 3 sets of 1/16 mile sprint and 1/16 mile farmer carry with 50 lb dumbells.

Looking forward to Fran again and make her more difficult.

12:20, same as last time. As RX'd.

8:30 as rx'd

As Rxd

14:55

As rx'd 4:35 All sets unbroken except the 15 PU broken at 11 b/c I actually needed to breath

Talissa: 7:26 with 50lb thruster

cfwu x 2 sans PU's
Fran as Rx'd 8:04
Thrusters really kicked me today.
21 PU broken 15/6.

7:51

Anthony (BW=180)
Notes: as rx'd
Time: 5:00 (1:09 slower than PR, but just coming back from surgery)

Talissa- 7:28 w/ 50# thrusters

Jason- 6:46 as Rxd

Joe- 4:02 as Rxd

Dave- 6:59 w/jumping pulls

Vanessa- 8:30- 65# for 1st set and 55# for rest-had to drop weight and slow down b/c of back...

As Rx'd: 6:16

5:10 - 65# thrusters. Finally some forward progress:

Last 6 -
6:00 with 65# bar
5:29 with 65# bar.
5:04 with 35# dbs
5:04 with 35# dbs.
4:58
4:36

11:54

50# thrusters
jumping pull-ups into a slow / controlled negative

Started with 80lbs. Got 21 consecutive!! (body weight is 152, so I completed the CF challenge.)

...and forgot to start the timer, so I don't know my Fran time. doh! but I did 21!

age: 42
bw: 164

CFWU x 3 (minus pullups)

"Fran"
12:33

All thruster sets were unbroken. First time I've done that. (85lbs)
All pullup sets were broken.

Forgot to time the last one, but since two of three thruster sets were broken, I'd guess this was at least 3 to 4 minutes quicker.

7:18 using 65# for thrusters. Pullups had to be jumpers because my hands are still hurting and torn after Angie.

WOD #2

13:00
All sets thrusters with 20kg dumbells as rx'd
All sets pullups broken but all BW no cheatin (thats what took the time) will try jumping ones next time. lactic tolerance is still a big factor for me...I resolve to read the comments before the next WOD-would have helped me out. Otherwise all is as it should be in Perth, Western Australia

7:05 mins with 80# thrusters -- 2 min improvement!!

5:44 as Rx'd

As RXd.....7:56

New PR by :09....

7:12.
Sets 21 and 15 of pullups unbroken. Third set was 7+2. Learning how to kip greatly improved these numbers from last Fran.

Thrusters with 95# were unbroken, but just barely. Fatique from going for time really weakened my press.

On the exhaustion scale, this one was a 10 - I really went for it.

5:16 PR

age 40
bwt 198

10:00

as rx'd except 75# barbell thrusters: 8:17

bw: 170

Thrusters
21x75lb (too high for me I think -- 11-6-5)
15x65LB (9-6)
9x65LB (5-4)

Pull ups
21 (11-6-5)
15 (8-5-2)
9 (4-3-2)

10:00 even.

Finished with
5x5 dips
500m Row (1:53)
static stretching (splits, etc.)

As rx'd:

11:41

5:52

5:52 (PR by 1:20)

cfwu x3
used 65 pound thrusters
11:09

As rx'd (with pauses in sets however)

13:30

16 minutes as rx'd

10:54 as rx'd

Approx. 10mins as RXd

2 WOD's today.

#1 Fran with 40lb DBs 14:00. Harder with DB's. All PU done DH. Slow.

#2 5x(12sdhp + 12 ring dips)= 10:53
SDHP with two 40# DBs, feet to chin. Ring dips with rings, but hund from gravitron like machine, 100# assistance. After did more ring dips with no assistance.

11:53

45lbs
Pullups - jumping kips

8:09
Kipping Pull-Ups

Rich 4:00
Matt 6:20
Sam 8:29
Clint 9:25

7:47

used 50 lb sandbag for thrusters

9:24 w/ 90lb thrusters

9:45
Had to take 4 days off for SWAT school.

9:50

5:35 as rx'd

10:51

Unfortunately in my gym the pull up bar is in another room than the weights, so i have to run back and forth. I'm sure i look silly...

10:04 rx'ed
used basketball on 35# plate for depth guage. 2 min longer than last fran due to this no doubt.

finished 7/sub bar-5/3/1 for 17:30 total
wu=20 min stairs 2 peaks, 5 min at 6, 5 at 8
cfwux1
end with 1 min on hands, 100 situps (30/20/20/20/15/15) full yoga stretch

As RXed
10:55

PR by almost 5 minutes and close to my year-end goal of sub 10 (might be time for a new year-end goal soon).

Did this Friday 5/19/06
CFWU x 3 (Mod: 1/2 the Pull-ups, Dips, & Push-ups)
BW = 222

As Rx'd: 4:06 (Last done 3/06/06 = 4:34)

as rx'd

6:40

6.17

bw 87

6.17

bw 87

5:23
Used 115 lbs rather than 95 lbs.

7:09 as Rx'd
Need better form on Thrusters.

3:40, using 2 x 22kg DB. Still need to get the squat lower.

BW=180

AS RX'd
5:56 (Broken Sets)

w/ 65# thrusters - 5:37

9:16.

7mins
35kg thrusters
after a night shift

10 minutes even, 2 1/2 min improvement.

22 minutes

Felt terribly weak saturday morning when I did this. I ended up having to drop to 85lbs and gravitron with 80lbs on the 2nd round.

16:31

Form still isn't all the way there
Kipping pullups

just for completion's sake:
13 min

Subbed 65lb thrusters, and jumping pull ups.

-6:33

cfwuX3 - pu
as rx'd @ 5:53

5:45

CFWUx3 - squats - pu
33.5 lb thrusters
PU on gravitron @ 120
7:26

modified
21-15-9 reps, 5 min:
45lb db Thruster,45lb db bent over row
next time either heavier db row or 2x reps

10 days off
3 sets 10 dips/20 45# situps

20:11

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

Fran as Rx'd
broke into sets of 7
sets of 5
9 straight thrusters 5 & 4 on pull ups
9:59 last time - 10:31 this time
:32 seconds slower

8 min flat
20 seconds slower then last time.

As Rx'd
body weight 145
time 5:37 PB

12:36 with 75# thrusters

PR by 1:09 since Feb. (same weight)

Hauled my barbell over to the Parcourse in a local park for this. An older athlete stretching there said, "That's quite a workout." A younger athlete playing basketball stopped and watched for a long time ...