How exciting. I get to break in my new gloves.

Bike riding with my 15 yr old daughter today. What a pleasure.

Damn, just did a progression of this w/ dumbbells today...

...guess i'll need tub of advil monday.

Are we suppose to do the same amount of reps on pullups as on the thrusters?

#4 Ryan - Yes. Do a set of thrusters, then a set of pullups. Its a great workout. Don't forget to record your time. Jack

Wow. In our 104 degree heat, I still wanna be the doggie. (in the slideshow)

Carrie, you have an awesome smile!!!! Great picture!

Carrie Cuuuuuuuuuute!

Uh oh. Just did "Linda" on Saturday and am still quivering 10 hours later. Uncle Rhabdo might be visiting...

Hmmm...Should I?

Good old Fran, a sub 8 min? Mabey? We'll have to see? Tomorow will tell. Crossfit untill the end!!

Probably a dumb question, but what is considered a good time for this workout?

under 5 minutes is good. under 3 is fantastic.

That seminar is absurd. I envy everyone who made it. That list of people there. . . . . .

Ok, so I didn't come close to the 3 min "fantastic" time, nor did I even scrape the 5 min "good" time but I did better....
Travis bwt 236 15:15 as Rx'd, 12:19 last time with 75#, stayed rigid on form

OK, time to up the weight on fran . . .
even though, arms and legs are still shaking.

Scaled to 65 lbs.
time - 7:56

Nick, I agree. There aren't many things that would make me fly all half way around the world to America, but that line up is one of them.

All the way up in Canada!!! Crossfit is sweeping the Globe!!!!

Concentrating on just being able to complete some of these WODs at this point, so thruster weight scaled to 80%.

35kg thrusters
pullups
21-15-9 reps: 7min 32sec

M 58yr 80kg

Is one complete round of fran a set of 21 pull ups and 21 thruster or is a round when you have complteted all sets from 21-15-9 in each movement?

Comment #19 Matt, given that I see some guys complete Fran in 3min, I think I'm safe in assuming it's 90 reps in total, not 270!

Did Fran last week. 4:20.

4:22 - 65# thrusters, reduced kip parallel grip pullups

Thrusters slow with full lockout overhead. They actually went better when I kept focus on a slower tempo.

aet 43
bw ?

best ever wod yesterday - did 800m/100 supermans/100 sit ups/800m in 10:10

the supermans are a LOT faster than roman chair back extensions, and I think good mornings are a better sub. Supermans broken at 80/20, sit ups unbroken. I dont know what coach has done to me, but I haven´t run that fast in nearly 20 years, except for that time I was chased by a badger.

As I havent got any weights, will sub burpees for thrusters for todays WOD and post later.

Allright Van,Dannyboy & Dave 2 weeks into it and my whole body hurts, and I thought I was in fairly decent shape...LOL! and everybody looks at me like I'm a nutcase!

Rest day for me- ran a half-marathon yesterday (Rovaniemi Half-marathon, Rovaniemi, Finland). Not much running training as I've been doing mostly the crossfit. Posted a time of 1:18:52, under the ambitious 1:20 goal I was going for. Upper end speed seems to have improved despite or perhaps due to the lack of mileage. Liking the crossfit theories, and they're seeming to hold-up! Paljon kiitoksia (thanks a lot).

3:36 as rx'd

Looked at the site too late. Did aerobic weightlifting aerobic circuit done with empty oly-bar:
3 rounds for time:
- power high pull wide
- push-press
- OH squat
- Lunge
- High-pull small
- deadlift
7:27 min.
extra:hold for 1 min:
- push-up plank, side plank L+R, rev push-up plank, L-hold (3 sec break at 47 sec)

4:13 as Rx'd

5:59.5

As rx'd except first rd of each broken

Making progress...Did the thrusters as Rx, substituted 175 lbs lat pull downs for the pullups: 13-8,11-4,9. My bw is 230 and I can only do 3 pullups.

first time posting. decided i needed more cardio in my training. i am a kettlebell advocate, so they are my main source of weights.

warm up: circuit style
24kg TGU:5/5
dips (assisted):5x3

21-15-9 - circuit style
24kg thrusters:(6 dbls.,6/6,2/1)(5/5,5/5,3/3)messed up the count!(3/3,3/3,3/3)
ring pullups:(6,6,5,3,1)(5,3,3,4)(4,3,2)

very winded! trying to get the hang of kipping with pullups

Warm up:

- 2000 meter row

Fran with 65#

5:15

bw 150

Warm-up
- 1500m row, CFWU (2rnds - no pull-ups)

Fran - 14:43
- First time with 95# thrusters
- All sets broken

As rx'ed: 7 minutes flat

Thrusters kicked my ass. I began with 21 thrusters and went right into pull ups. I could only do 15 reps then rested for a really brief moment and finished my last 6. The second set was by far the most difficult. I did 12 reps of thrusters and had to put the bar down, pick it back up and force 3 more reps. Pull ups-10 reps then 5 reps. Last set thrusters went well with a full round of 9 and pull ups went 6 and 3 reps. I only rested for approx. 5 seconds in order to finish the work sets. Is this Ok or is this considered cheating? Time was 10 minutes and 30 seconds.

This will be a fun....thrusters kick arsss

Team UB Xfit

haven't done crossfit in a while or a serious workout routine in years. Thought this looked easy (it would have been if i was in good shape), but once I got started, I thought I was gonna have a heart attack.... still managed to pull thru with a miserable time of 20:23.72. height 5'7; weight 175. gotta stay on track w/ crossfit so i get back into shape.......

Fran 65#
4:35

2 weeks off

Fran is a great way to get back into the swing of things.

Slowed down a bit 9:30 min.

Used to follow the WOD but lapsed for a few months and it surely shows in my results:
Fran - 21, 15 and 9 45# Thrusters and Pull Ups (Kips)

@ 9m 39s

Still hating this program
just kidding
1st round 15x60lbgrav6 w/assistence holding ft
20 95lb thruster failed
9x100grav6/assisted
15 65lb thruster
3x100grav/6assisted
9 65 lb thruster
Back was killing from linda now back feels better only because shoulders hurt so bad

cfwux2-pullups

"Fran"

7:07 as rx'd.

1:29 improvement from last time. that was intense!

Thrusters / Pullups
(15-6 / 15-6)
(9-6 / 9-6)
(6-3 / 3-3-1-1-1)

I fell apart at the end.

it took about 25 minutes to fully recover from this.

Just getting over a pretty nasty illness, so I only used 65# for thrusters. 4:20 with pullups, 21 and 9 sets of thrusters unbroken. Still feel "off."

Tariq

45# Bar
Double jumping pull-ups
42-30-18
10:59

6:34 vs. 7:18 last time. Usual 65# for thrusters (BW =128).

8:17 as rx'd

BW 150#
As rx'd:

8:23

50# Thrusters
Sub'd push ups for pull ups
7:50
Heat Index = 96 F at 10 a.m. in Kansas City. God love the prairie!

bw 145

21-15-9 of:
pull-ups
95lbs thrusters

5:15

"Fran"
Used 2 25# DB (need parallel grip for shoulder), have used empty OLY bar in past.

7:30, PR by 6:00 (that is not a typo, 6 minutes)!

I'm 7 months in, having started 1/1/06. first Fran >20:00, most recent 13:30 using same weight, but previous Frans heavily assisted PU. Now minimal Gravitron or minimal tiny jump on some but not all PU. Will move up to 30#DB next time.

Many, many thanks to Coach for this wonderful program, as well to all of those here at CF who have offered advice and encouragement.

Got some...coming back for more!

Darrell

5:32 but only 75# used DBs
KELLY....
is than you on the side bar photo doing advanced planches off of KBS??? also your elbow vid is fantastic & inspirational

As rx'd: 14 min. +1 min from last time round, but I did it straight after 4h of mountainbiking :)

ps ELBOW LEVER is what I was trying to say...anyway NICE!

"Chunky" Fran

BWT=275#

115# thrusters and jumping pullups with bar slightly below palm height.

6:33 (37 sec. improvement)

Followed with 3000m row for time (11:56) 11:10 was PR in April.

#50 Darrell - nice! keep up the good work!

5:09

CFWUx3 (w/rings)
BW 224
10:26

I was about a full minute slower than last time, but I used five more pounds, did the CFWUx3 AND did my thrusters all the way down to my dynamax ball. I guess with all those mitigating circumstances, I should be pretty proud of myself (plus I'm four pounds heavier!).

Oh, and did I mention that I'm still sore from the three bars of doom???

Thanks, Coach!

-Dennis

Joel #30: Being somewhat gravitationally challenged myself I can relate to your issue with pull ups. I would not give up on pullups though. Jumping pullups with the bar at wrist height (when you reach overhead) are a great substitute. I have also used surgical tubing to provide assistance, or you can put a smith machine bar at chin height, rest your feet on a stability ball in front and perform them that way. IMHO lat pulls don't come close to the kind of stimulus that these other variations can produce.

I pick the variation that supports the purpose of each WOD. For Fran, the jumping pull ups work great for keeping the HR going. When the WOD is not timed, like Lynne, when you are doing max reps, try the surgical tubing assist.

While us bigger fellas may not be able to do a lot of pull ups at once, who gets called first to move a couch or refrigerator?

DK: 4:24 (4:43, 5:33 previous 2)

10:27 as rx'd. PR

CFWU x 3 w/out pu's

12:24 70lbs

Full squat thrusters still brutal. Still sore from Cindy and Linda.

I started crossfit after dislocating my shoulder. At the time, one pull up was unthinkable, but that was a year and a half ago. Today, I was feeling great, and had thoughts of a pr.

After my 8th pull up on the first round, something in the bad shoulder felt wrong, and I stopped....and ....I burst into tears --- not sure why.

Asprin, ice and the promise to see the doctor on Monday.

Today was my first time doing anything CF related. I started out with the CF warm up (samson, overhead squat), Fran and then finished the rest of the warm up. I didn't time myself but suffice it to say it took me > 20:00. My only concern was when I was doing assisted pullups my legs were shaking uncontrollably. I had to stop several times to walk it off but the second I started up again it was leg spasms galore. It was nothing painful but just felt like I lost control of them. Why?

bw 162

YEA CARRIE!!

11:31
70lbs thrusters, followed with 20 minutes on elliptical. Jim

Bodyweight 175 lbs.

Fran, as Rx'd: 5:15.

Didn't break 5 minutes, but on 5 hours of sleep and with a tequila hangover, I'll take it. I dunno if this happens to anyone else, but afterwards my forearms hurt so much I couldn't even pick up my water bottle.

bw 282
age 24

Fran as rx'd 3:02

21 broken into 3 x 7
15 broken into 3 x 5
9 broken into 3 x 3

95lb thrusters

bwt 220

i think we might have a believer in lovern... bring it.

bw:225
31
*4:49 PR
*"Fresh Legs"

As RX'ed: 9:29

Age: 36
BW: 225

Did my cycle hill route afterwards. 11.5 miles, 95 degrees F outside.

I'm spent!

7:59 as rx'd

As RXed.

Total time: 3:43

R1: 0:48, 0:33; total: 1:21
R2: 0:42, 0:35; total: 1:17
R3: 0:42, 0:23; total: 1:05

Reps broken as follows:
R1: 21, 21
R2: 15, 10-5
R3: 5-4, 6-3

Previous best was 3:45, so improvement of 2 seconds. Not much but i'll take it.

All thrusters done butt to 20# D-ball (11" diameter).

10:53...lets see what we can do when Fran comes up again.

Pulled up juniper for 2 hours
CFWU (less Pull ups) 2 rounds

Old school Fran
Thrusters using 2x4 and some paint cans
Pull ups on kids Swing set

6:54

A little light on weight but I think I made it up in style points.

13:50 - Fran - 21, 15, 9 reps of 65# thrusters and jpu. Try 70# thrusters next time.
40 yrs, 213#, 20th WOD
also 8 MU assist -60#, still failing on 50# assist, but real close

#62 paulw

- i hope all is well with your shoulder. keep us posted.

not long ago, i switched to chin-ups (underhand grip) to protect my shoulders since i'm able to use more back and bicep muscle with my hands reversed. meanwhile, pullups on the rings (neutral grip) may also cause less shoulder discomfort.

good luck.

as rx'd 5:01
1:03 Better than last time. All PU's kipped
95# thruster 21,8/7,5/4
PU's 21, 8/7,7/2

Team Lakeland
One hour of thai drills (light) then

Me: 10:16 As Rx'ed All sets broken

Jen (1st time cf'ing) doing the brand x puppy one
6:something.

P.S. Anyone doing CF that has had a total knee replacement? If so I have some questions.

Did one Round of Fran in under six minutes.

Completed three full rounds of Fran with some rest in between rounds. Completed all three rounds in under 18 minutes.

BW ~310 lbs.

Age 30 yrs

I did Fran as one of my first few Cfit workouts to establish a baseline, I've already improved a great deal!

Fran as Rx'd- 11:13.2
Last time as Rx'd- 22:20.4

Much of this improvement can be attributed to kipping, but not all of it. I did improve on the thruster part as well.

Also, my dad did Cindy for his second time, he got four full rounds this time. That's up from two rounds and three pullups last time.

BW 180#
Age: 29

"Fran"

Last time: 10 minutes
This time: 7:45!
Pull-ups still jumping to keep HR up, but way stronger and more endurance on thrusters.

7:20

BUT -- could only do 9 pullups each time - more than I thought I could do - went to the playground w/ my weight bar and used their equipment for pullups - 2nd cf workout ever, so MUCH room to improve

Funny how I get butterflies the moment I see "Fran" on the header. Always hoping to set a new PR with this one. Just posting now to delay the inevitable.

After long layoff.. I wussed out

21-15-9

65lb thrusters (Way too light)
Kipping pullps (harder than I remembered)

4:30

Wt 195
17:10

6:31 as rx'ed. Prev: 7:14, 7:11. Followed this with a 3mi bike ride to the beach, a 400m sand run, 3/4mi swim (??), sand run and bike home. On the way home, I came across a guy rucking 60#. I asked him if he was training for the Bataan Death march. "Something like that." "Are you in the service?" He replied, " I really can't say." "If you are, thank you." And to everyone else out there.

As Rx'd 4:20 Ass Smoker as usual.

I am recovering from a minor shoulder dislocation, and can only do overhead lifts with very light weight. Any suggestions for how to do a little improv on this workout? Should I just up the intensity on the thrusters but use light weight? Or should I sub something else? I can do pullups, dips, etc., no problem.

Today was my first time ever doing crossfit WOD!
quite shame to say, but did "Fran" with only 20Kg (40 pound?) and this was not trivial at all, although I do Karate for several years. Did push-ups instead of pull ups.
happy to join the group here.

26 yoa
bwt: 200 lb

as req'd, all sets, except last thursters, broken

22:15

BW 165#

as rd'x
8:44 (PB)

4min flat as rx'ed. 59 sec faster than last time, I'm dead.

6:10 as r'xd.

Im moving to the DFW area in Texas. Was wondering if there is any place to do crossfit that's relatively close to that area.

3:39 as Rx'd

workout as rx'd time 9:52
bwt 235

9:30 A to A 95 lb. thrusters

16:33
Sub'd 45# DB thrusters
Alternated Standard and Reverse grip PU's w/a few small kips.
Last Fran time was 2nd Crossfit ever. Improved time by 3:30, plus only used 35# DB thrusters last time.

First workout since a back injury... missed the last two rotations of XFit, so just used an empty Olympic Bar for the Thrusters.

Pullups/Thrusters
18+3/21
7+5+3/15
5+4/9

8:20

Even with the reduced weight, I was huffing and puffing... amazing what just over a week off will do....

Ben: 4:34

Got my little brother to join me today

Tim, bw 127: 7:30, 55 lb thrusters, mixed reg and jumping pull-ups

BW: 150

21
15
9

15 min

"Fran" as Rx'd but with 65 lbs on the bar.
13:23

wu 10 min bike
fran=8.49.97
over 1 min slower than last time. Maybe I need a break or maybe it was the humidity.Either way I sweated this 1 out. Thrusters broken 15-6 10-5 9
Pullups unbroken..

C2 2000m 8:11

"Fran"

Three rounds, 21-15- and 9 reps, for time of: (broken into 3’s)
95 pound Thruster (sub 65 pounds)
Pull-ups

Time: 11:49

age: 15 bwt: 160 height: 5'5

used #75 instead of #95

kipping pull ups

goal: 5:00
time: 4:26

13:30

BW 170
Age 33

7:15 as Rx'd

Pullups broken on each round -- onefastbird, you might have me on this one.

If anyone's ever seen "Princess Bride," I think the short Sicilian had a great word to sum up the folks posting times in the low 3 minutes:

"INCONCEIVABLE!!"

21-15-9 of 60# bb thruster, kipping pullups in 10:39

Last time was 2x14# db thrusters and negative pullups in 6:47

Still a ways to go...followed up with a timed 1600yd swim in 27:30; not super-speedy but it'll do for a triathlon in a couple weeks.

EEEyuck! 6:50 as rx'd. Over 2 mins slower than PR and really painful. I wonder if I scaled thrusters last time and didn't note it... Anyhoo, that hurt.

As written... 2:56.43

One second faster than last time.

8:17
after CFWU minus pull ups.
41 y/o 180#

Mark
as prescribed
4.44 (pr by 53 seconds)
bw 135

Jo
Thrusters 55lbs
Pull Ups with 60lbs assistance
11.20 (pr by 7mins)

9:20 (060404 - 9:21; 060306 - 8:44; 050306 - 9:51; previous 9:42].

In A/C at the gym (15/6 - 14/7; 4/6/5 - 8/7; 4/5 - 6/3)

Fran
95# thruster
jumping PU

10:30 PR
last time was 11:35

getting stronger

We really need a video of Mel Jenkins #110 doing this in under 3 minutes. Unfathomable to me that I will ever approach such numbers, outstanding job.

paulw #62 I hope the shoulder is fine. I'll be looking for an update tommorrow or Tues. Take care Jim

19:43
45# dumbbells at the park for thrusters
DH pullups
All sets broken

28 y/o 170 lb 5’10” approx 12% bf
CFWU-PU x 3
65 pound Thruster: 10,6,5 – 9,6 - 9
Pull-ups: 8,4,5,4 – 6,3,3,2,2 – 2,2,2,3
Time: 13:07 - time on 060517 was 14:34 w/same weight thrusters

#115 - have you seen the Fran (Greg & Josh) video? both finish sub 3 minutes.

26 YOA, 168.8lbs, 13.5bf%

"Fran"
95# thrusters/pull-ups (jumping)
21-15-9
21:04.2

Thrusters were harder than I thought. I ended up doing sets of 4s, 3s, and 2s to muscle failure. I think I need to use my legs more.

as Rx'd except for the first set of thrusters partitioned into 14/7: 15 mins. Saw spots on the last set of thrusters lol

"Fran"

8:25 (3:44 faster than last)

95 lbs. Thruster (20 lbs. heavier than last)
All sets and exercises broken

5:27

21 thrusters (17+4)
21 pullups unbroken
15 thrusters (9+6)
15 pullups (10+5)
9 thrusters (5+4)
9 pullups unbroken

17:00min

As RX'd in 6:30

-- Wow, I just started to pick up the kipping pull-up motion and it really helped. My previous best in Fran was over 10 minutes!

5:53; Only :03 better than last time. :-(

Pack Version from BrandX:

9x5 of Thruster, 95lb and Pull-up

9:58

29 days to Basic Training

As prescribed with breaks in most sets. 7:30

Jenn with 75lb thrusters and assisted pull ups. 9:10

"Little Fran"
used two 15 lb dumbbells for thrusters
used 50# assist for pull-ups
21/15/9

10 minutes

plus an hour and a half of yoga. i hate downward facing dog

5:34
65# thrusters. Not a very impressive performance. Followed by 400 yds with the 60# sandbag.

very dismal showing. did friday's wod first.
hangover really hindered my times.

Dad
21,15,9
Time 6:01

85# thruster
Bridge pull-up w/rope over tree limb(torn pec rehab)

Gamefreak Did........
7 rounds
Time 8:31
104F
11yr
80#

3 chins
6 db press 10#
9 db sq 10#

It was pretty good but, the chins would be better at 5.

5:29

BW 225

Felt pretty good and pullups are getting better. been doing CF almost a year and lovin' it. thanks

Brad bwt 242 lbs.

Time 11 min.

Did the thrusters with 100lbs. and ripped through them without having to stop at all, but the pull-ups ruined my time. I have been gaining weight for the rugby season and they have gone to pot. Had to do five at a time with 10-30 second breaks.

No Internet access, so made up my own, focusing on weaknesses (*cough* I suck at pull ups *cough*) . .

50 jumping pullups
400m run
30 box jumps

75 jumping pullups
400m run
40 box jumps

100 jumping pullups
400 m run
30 box jumps

All done at the lovely track at San Rafael High School (go Dawgs!)

Am finally able to do a 3 day on/1 day rest split. Another small victory.

"Fran" 7:07

dead hang pull ups and thrusters as RXd

able to keep all sets whole this time, helping me to take almost three minutes off my time from two months ago. Weighing 10lbs less helps a lot too, especially on the pull ups.

"Fran"

Thrusters: 75 lbs. (21, 15, 9)
Pull-Ups: Assisted by 14 (21, 14, 9)

I suck at pull-ups. I'm trying, I swear.

54 y.o., 159#, 5'10"

Thruster 80lb
otherwise as Rx'd 14:40

This was yet another "sleeper:" looked easy but was a killer. I only felt safe going to 80lbs. Even so, my form was awful. I looked like someone with polio trying to do jumping jacks. But, no injury.

3:55

3:34-as rx'd.

21-15-9 of:
- 135 lb standing press (sub due to injured left knee)
- pull-ups w/ bands

time 11:35

Sorry, saw 100 degrees outside and just had to do…
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
32:40
Used 1.1 mile course, Cindy style, SI/Back very soar from DL’s three days ago
8:02/14:50/9:10…about 20 sec each transition. Pushed hard on the miles, second mile tough.
End full yoga. rest day then Fran!

cfwux3 (No pus)
Thrusters 40 lb dbs
Pullups, struggled again, but getting stronger
6:21

11:22
last time 12:29
bw 200#

CFWU

65# T
pin @ 80# on Gravitron
13:41

Holy crap. I did 3 sets. 3 sets of 21 thrusters then 3 of 21 pullups.
15 X 3 of thrusters and 15 X 3 of pullups...etc.

20:27 - and my shoulders hurt.

As Rx'd
BWT 196lbs
TIme = 7:47

Hip sled calf raises 4 x 6 x 360lbs

Subpar Fran as rx'd- 5:20. First time over 5 minutes in a while.

9:50. Year's goal was 10.

Been doing cf for about six months now. Could not do 1 pullup unassisted when I started. This is my first post.
Age: 43
BWT: 179
as rx'd 20:00. How am i going to lose 15 minutes? Help!

10:26 as rx'd.

Had the last 2 weeks off. ran a 5K and some light workouts. This was a gutcheck to back into the WOD. Used #65 thrusters and broken pull-ups.
Liz used #25 thrusters and jumping pull-ups

times Shawn 14:05, Liz 12:37

assisted pullups
40 lbs thrusters

8:36

took last week off due to a joint in my back being out of wack. Felt great

8:00 min
21, 15,9
jumping pullups
35 pound barbell thrusters
im getting better every day thank you CF
38 female

WOD as Rx'd:

5:19

all big boy pull ups

47 y.o. (220 lbs)

I must be channeling Greg Everett. Did a "Murph Lite" on the campus of Rio Hondo College high in the hills of beautiful (?) Whittier, CA.
Temp: 98
Humidity: 60%+

10 Hill sprints with 15 squats and 10 push ups at each summit (alternated, not each time). Cool down took about 45 min. Fought the dreaded clown most of the way.

#115: I was about 5 feet away from Greg and Josh during the "Worlds Fastest Fran" January 2005, Vista, CA. Josh Everett just before starting: "Get on my ass if I start slacking."

6:00 as rx'd

only my 3rd workout this week bc i have been sick and only my 3rd Xfit workout. i thought this was going to be easier than it was.

BW: 200 used 40 lb dumbells for my wrist,
15:15 all sets broken up.

As Rx'd

6:11 3 seconds better than last time.

Swim 1km Time:00:09:24

Kegger,Comment 58, thanks for your counsel and encouragement. A gravitational machine would be great. Until the gym gets one, I will use one or more of your methods.

Age 50/BW 240
FRAN as Rx'd 7:08
finished off with wallball shots 20# MB 21/15/9 and rows of 500/400/300 meters. 80 degrees in Seattle, the Guinness will go down easy tonight,

as rx'd: 9:15

8 seconds slower than my pr. pull-ups were much less "broken" than last time with less onsies.

BW 175
as rxd
6:05
blew my PR (from last week) away by 2:00. recovery took a very long time.

#63 TeressaJ

You just had some muscle spasms. They can be caused by lots of things from dehydration, bad diet, etc. However in your case it is most likely your untrained motor neurons or the muscle membrane that is overly sensitive and thus the muscle gets fired at a below normal threshold.

This will go away once you train more.

Ahhh.

As RX'd

2:43 PR

Five months ago it took me 18 minutes to fight through this one. Last month 3:46, very pleased.

crossfit@rawc.org

Age:42, Wt:177

WOD #1
Hiked Chaos Crags trail at Lassen Volcanic National Park with my 11 year old daughter. The hike took us about 2.5 hours round-trip. It was wonderful to hike with my daughter on this beautiful summer day.

WOD #2
CFWUx2 (+ extra situps and pushups)
Thrusters weight:85#, Time:17:11, AHR:159, MHR:174
Last time I did Fran I used 75# and finished in 13:56. Considering the fact that this was my second workout of the day, and that I REALLY didn't want to do it, I'm not too upset at the slower time.

big piper: rx'd 7:00

little piper: 85# thruster, 7:10

9:38

95# thrusters
mixture of kipping and deadhang PUs

Bw202
44yr
5.2 mile run

bw 210

warm-up: 1 hour of squash

time: 10:08, 75lb thrusters

WOD

10:01

10:30 as rx'd

a minute greater than my PR....not good.
Why? Too many rest days, not enough WODs.

next time.....

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

CrossFit Warm -up, then as rx'd; 9:28 (PR).

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

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

By over 5 minutes; makes me wonder what happened back in May.

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

team tikrit:
both as rx'd
mfbunch: workout 5:34, time for recovery ??:??
joeyd: 5:34
tie!
about 40 seconds off last time but still less than two weeks after leave

2:40 as rx'd
bw = 150#

"Fran"

Rob - 4:01 (PR) as Rx'd

Taylor (12) - 9:02 Sub 30# barbell

Tehani (9) - 18:53 Sub 25# barbell, 45# pull downs

chair pull ups
started with 96 pds...did 10 wnt to 65 pds to get better form

11:12

8:03 as Rx'd

2:47 better than last time

5:29 as rx'd

all sets except 1st set of thrusters broken

10:40 as Rx'd

as rx'd
5:08

4:01 as prescribed.

46 second PR.

As tired as I was from the last week of workouts and the seminar. Being around all the inspirational people bought me 2 PR's 11 muscle ups yesterday and Fran today.

5:12
21 secs better than last

Fran

Subbed 65lbs

7:51

0600L KAF

Franz 0520
Joe 0752

BW= 170
Age 37
9:57

WOD as rxd except I subbed 80lb lat pulls for pull ups,thrusters done with 30lb weights, time 10:08.Also did a mile and a half run.Wish I could have joined the crowd at the seminar!!!!!!!!!

BW: 170lb
Age: 31

CFWU x 3 (minus pullups)

As rx'd: 5:35 (kipping pullups)

Grips still dead from Linda two days ago...

BW=150. Thrusters from well below parallel to full lockout, head dipped forward, with a pause at the top.

Not my fastest Fran but definitely my most strict (in respect to form) effort to date.

05:26.

-D.

During this last deployment became comletely addicted to CF. Got home, dusted off the weights, and got the garage gym into shape. Wife, kids, and in-laws have been CF'ing for a week now and lovin' it.

Dean
As RX'd, 7:01

Kim/Breezy/Millie
Three rounds, 21-15-9 reps, for time of:
15 pound Thruster
Pull-ups (assisted)
18:00/17:27/21:00

Dane(10)/Addy(8)
Three rounds, 15-9-3 reps, for time of:
Thruster (PVC pipe)
Pull-ups (assisted)
4:30/4:30

Three rounds, 15-9-3 reps, for time of:
15 pound Thruster
Pull-ups (assisted)
6:30/6:30

4.06
40kg BB
Kipping Chins

Instead:

5 rounds for time:
Row 1000m
Airdyne 35 cal

~43 min. 94°F, 93% humidity. Soaked.

Woohoo!!!!
My first sub 10 fran

Warmed up with 1km run then
65lb trusters and kipping pullups.
Thruster (15/6, 10/5, 9)
Pullups ( 5/5/5/6, 3/5/5/2, 3/6)
9:27

Last time was 12:47.And i could hardly walk after, todays recover way quicker

Extra bonus, did 2x10 KPU after BJJ :)

4:42 as Rx'd

As rx'd
13:13
not feelint it today.

nathan-as rx'd in 7:00

sean-did 85# thrusters in 7:10

Age 35 BW 197
65 Lb Thrusters
5:03 (PR)

Age 35 BW 174
Three rounds, 21-15- and 9 reps, for time of:
Thruster (Subst. 70 Lbs)
Pull-ups
17:10

48 y/o 162# 6.02
Fran w/ 80# (up 5# from last)
time: 8:05 (8:17 last time)

65#
15:30
Thruster sets 11/10, 8/7, 9
Pullup sets 15/6, 15, 9

As Rx'd, 8:50

4:45 as Rx'd.
Wanted to chew my arms off they hurt so much.

13:29 as rx'd

4th WOD ever, we met Cindy, Linda, and Fran. Also ran some for Fridays WOD. Having a partner keeps you from quitting.

"Fran"
Edge- bw= 215
as rx'd 10:21
Cousins- bw= 175
as rx'd 5:52

this is only the start of things, so we're expecting dramatic changes of these workouts by minutes the next time we see them. Back is still sore from Linda, but I like. These workouts look easy enough to get you excited, but during the first set, the excitement is out the window. Its an accomplishment to finish, and a sese of pride.

7:22 as Rx'd

Bilge, 9:30 as Rx'd with 65lb thruster.

time of workout 9 min.

thrusters unbroken

rows instead of pullups b/c of hurt ribs.

13:24
Not too full depth on thrusters - need more flexibility / balance and strength
Pull ups using 3/4 assist on Gravitron

Fran: time 15 minutes
21: Thruster: 45lb bar for first 10- then moved to 20lb dumbells (10/11)
Pull-ups: 21 on 30 assist (broken into 5's)

15: Thruster 15lb dumbells- not broken
Pullups: 40 assist, broken to 3 sets

9: Thruster 20lb dumbells- not broken
Pull-ups 40 assist, broken 2 sets

15 minutes on elliptical

some of you guys are lunatics. (in a good way) I've got some serious improvement to look for.

abbreviated CFWU, then

Tim: 13:21 (as rx'ed, included a bathroom break)
Catherine: 19:00 (no break, 25# DB thruster)

Had to walk out to the driveway to do the thrusters. I think I'll remove the broken garage door opener and count that towards my improvement next time ;-)

Missed a day, so did Fran then 800m/100su/100be/800m (1530). Sucked!!

Fran:
21xThrusters (45lb)
21xJumping Pullups
15xThrusters (35lb)
15xJumping Pullups
9xThrusters (35lb)
9xJumping Pullups

9:43

Camp Liberty, Baghdad

subbed burpees for thrusters. actually think they might be worse

4:56

#167 - the first wod is the most important!

CFWUx3 (minus pullups)
as Rx'd: 10:07
all sets broken
BW: 161

had to wait for/load barbells
:47 slower than March 7, 2006 (9:19)
2# lighter (163)

75#
9:45

CFWUx3 (sub leg raises for PUs), 11:11
Quite a bit slower than last time, obviously slacking (or maybe it was the Saturday night festivities).

cfwu x 3
80 pound thrusters
pull ups
all sets broken
18:59

Well not saure if getting weight right, but

21-15-9 thrusters @ 60kg (132llbs) and 21 pulls ups
7:52
Might try it next time with 65bls and see if i can break the 3mins.

"Bodyweight Fran"

Three rounds, 21-15- and 9 reps, for time of:
Air squat to 12" block
Pull-ups

Total time = 7:40

Notes: Severely pulled lower back muscle on Friday doing deadlifts during "Linda". Just took it nice and easy and working back into a full ROM without any weight.

15:07 as rx'd

HUGE improvement from last time as thrusters were at 65# and all p/u's were assisted...

YEEHAW!

Oh yeah...2.64 miles in 20 minutes prior to Fran...

cfwu x 3 minus pull-ups

fran as rx'd
all sets broken, jumping pullups after 10

16 minutes

Had to use DBs today because of a lingering forearm injury.

5:07

Beat my last time by almost a full minute.

12:40

75 lbs Thrusters
Pull-ups as Rxd

Maj-K
started out with 205 on thruster for the first set. the other 2 dropped to 95.
Pull-ups all dead hang.
14:15

Newt and Jake how are things?

"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95# Thruster 21/6,5,4/6,3 (prev. 21/7,4,4/6,3)
Pull-ups 21/9,6/9 (prev. 17,4/7,4,4/9)
TOTAL TIME=6:05 (1:42/2:43/1:39)
previous and best 5/17/2006=5:26 (1:48/2:15/1:24)

BW: 155

Previous time: 13:00 as RX
New time: 10:39 as Rx'ed! :)

New Goal: Between 9-10 minutes!

8:00 as rx'd

bwt - 150
age - 33

8:46

first fran. 75# thrusters.
bbt 15/6, 10/5, 9
pu 10/5/3/3, 6/4/3/2, 3/2/2/2

next: 95#, try to maintain time.

First sub 10 Fran
CFWU x 2 (-pu)
8:30 as rx'ed
As always amazed @ how thrusetrs can kick my arse.

Sub 80 lb thrusters

Time: 11:40

unable to do Fran today so I subed this
Run 200m
50 supermans
50 situps
Run 200m
21, 15, 9 Woodcutters (similar to burpes but w/medicine ball, 6lbs)
21,15, 9 eleveated pushups (aprox 2ft. working way up to handstand pushups)
Run 200m

this smoked me pretty good, well that and it was like 95 out with 80% humidity

Age 38
BW 240

10:56 I hate it when it take people an hour to due one exercise... I got held-up my some moron taking like 15 minutes between each set

Fran 85#
11:12

Hiked 8.3 miles with 3200 feet elevation difference. Wandered through the fog on the tundra in a light mist of rain, enjoying Alaska's beauty. The soak in the hot springs after the hike made it all worth it, and the beer was just icing on the cake. Yow! 3 hours 18 minutes
Joe's pack 35 lbs
Joy's pack 20 lbs

6:11 as Rx'd.

pr 3:44

7:40 as Rx'd

Day late and a dollar short.

7:08

2x44# DB thrusters and kipping pull-ups.

2x35# db thrusters
more than half were jumping pullups
30 minutes

8 MINUTES WITH 60LB ASSIST ON PULLUPS.
BW 224.

7:55 as rx'd. felt weak on the pull-ups.

New PR... YEAH

Last time I did 9:18 with jumping pullups and 60# thrusters.

BW: 120#
Thrusters: 65#

7:06

6:25 1 mile run

150 24kg 2hand swings:

9:54.7.

3:21 as rx'd

It's good to be back after 7 weeks off of CrossFit.

Wife:
7:51
55# Thrusters/Jumping pulls

It's good to be back after 6 months off and after having a baby 2 months ago.

1000m C2 row for w/u

4:37 as rx'd, except I had to wait for the pullup bars twice, thus gaining a rest period of 1 min or so each time - without that, i'd probably have been in the 6:30/7:00 range

Thrusters 85lbs, Mix of dead hang and kipping pullups 10:08 54yr 154lbs Can't wait till next Fran! I know I can beat it!

Fran

6:29 as rx'd.
new PR by 1:30!

Day late, but not a buck short

Matt (bwt 152): as Rx'd! 8:45 PR
Derek: 18:03 with 85 lbs.

Day late and a dollar short but I got it done...
As r'xd
4:17.... NEW PR by 1 min and 13 secs

Team UB Xfitt

Three rounds, 12-9-6 reps, for time of:
95lb thruster
pull ups

8:49

CFWU: x3 -PU

Fran: 16:12 mins w/ 95#, kipping, and broken-a$$ sets.

12:21
more of a push press than thruster since knee is sore

bw 165#

as rx'd 2min 22sec new pr...felt like I could have done it again afterwards. last time 2min 59sec.

Crossfit is amazing and I can't get enough of it.

7:00

10:12

45lb. thruster
kipping pullups

as rx'ed

3:51

Chris:
65#
5:12

Stopped to swat a wasp.

As rx'd, 8:15 after 45 minutes of hard soccer played in boots. Get some...

Not pleased at all with my performance today..not sure what the problem was.

As Rx'd
6:25

age 41
bwt 229

65lb thrusters, jumping pullups
11:50

12:23 as rx'd
HR: 173 max 161 avg
Kipping p/u's. All sets broken in all rounds. Finished w/ some ab work.

Renae: 10:54
Sub'd 45# bar in rd. 1, 55# in rds. 2-3. All p/u's jumping. Finished w/ some ab work.

1st time. Impressive challenge.

13 mins.

5:22
45 lb dumbells
Ring (rock ring) pullup
Came closer to meeting pukie than I have in months. Beauty.

BW 201
44yr
5:02 as Rx'd
My earlier post was actually last night after my run.

13:12

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

All thrusters with full lockout at the top. All pull-ups with thumbless overhand grip.

Fran 3:45

Couldn't get the thruster groove I had a couple of weeks ago. Broke second set into 10/5...unusual. Had to lay on the floor for a while when I was done...

FOllowed up with the 800M, situp/back extension, 800M WOD.

20:00

Pullups assisted by 40 lbs, all sets broken.

I'm disapointed, as my PR was 14 minutes. I haven't been working out much recently, and I got about 4 hours of sleep last night. Need to work harder.

11:56 A2a on thrusters

11:02 as rx'd

As rx'd 4:20 All sets unbroken but barely on the 15 PU
rest 5 min then get some
tabata sprints on treadmill with incline at 10% and speed of 8mph. Gnarly

6:15 as rx'd

BW-201
7:33
65 lb thrusters
Pull-ups

BW 146
20 yoa
7:02
65 lb thrusters
kipping pull-ups (not very smooth yet, lose momentum every 3 or 4 pull-ups)

8:40 as rx'd.

as rx'd 7:30. 1.5 min slower.

PR established at CF-San Diego 4:54

6:30
used 85#

as rx'd 7:16

07-17-06

16:15
95thrusters/jumping pull-up. stunk at everything, thrusters way hard, broken sets (5's).

8:10

this was with just the bar. i'll add weight next time.

70# thrusters
16 min

11:56. 1st time I was able to use 95# for the workout.

cfwu x 3, minus pullups, then:

subbed 35kg thrusters to see if I could get it under 10 minutes

9:20

2.5 Mile Training Run.....21.20

Then WOD.....6.31
75# Thrusters, PU's as rx'd

BW 173 CFWU minus pullups
Rxd @ 10:55 Breakdown sets
OHS 2x3 95# Board under heels

47 y/o fat boy

Last time 7:41

Today (Tues.) 6:39

Over a minute faster with but with "Rx'd" form and weight. Thrusters to Dynamax ball (ya can't bounce off the 6 pounder!). Thank you CF.

wow, after looking at the records, a PR too.

30 KG Thrusters
Kipping PU

7'15"

Time to up thr weight a little I think.

BW 125

Thruster 30kg, pullups on Gravitron

15:50

Crappy performance, body was feeling tired. Been having some motivational problems after coming back because of the heat, humidity and having to do this crazy stuff with slow love songs in the background and among slow retirees. ZzzzZZzz...

CFWUx3

55lb Thruster
Jumping plu

9'47"

Compare last time 9'45" with 45lb bar

11:47 as rxd

5:13 as RX'd

15 minutes with 85 lb. barbell.

Bwt = 255

subbed two 40lb Kettlebells for barbell on thrusters
pullups where broken and took me forever

11:58

Did some TGU and Windmills with Kettlebells after WOD

As Rx'd
cfwu x3
5:07 - felt pretty good
improved from last time by a minute (6:17)

PPD Results:

Matt (bw=173) as Rx'd = 16:45

14:41

95 lbs thrusters, broken sets

Gravitron assistance #6 on pullups (28lbs)

Coming off end of a head cold, probably affected time.

BW: 204

Total Time: 8:56

Round breakdown:
RD1: 3:36
RD2: 3:06
RD3: 2:14

Felt good today. Probably could have gone faster anyother day but I did a brick in the morning (13 mile bike ride followed immediatley with a 3 mile run; time 1:05:00).

as Rx'd
time 9:18

That's six minutes less than in April.

8:36 w/ 75lb thrusters

7:30
sub 45# DB's in hotel, squat to past parallel bench
pu's on some universal machine as chins..awkward at best.

wu=jog in heat 11 min, cfwux1
end with 6/4/2/1 to 11 min'ish

WOD
CFWU x 10 reps per exercise, one round
As rx'd, 5:30

Did it in 4:11 last time, so this time I did 1 1/2 hr bjj, then immediately after, tried it(wod). Best I could do was 5:18.

Next time I will do the cfwu, and go for a sub 4 time.

45 lbs barbell instead of 95 lbs

Half were jumping pullups.

15:00

sub'd 80# thrusters for 95# thrusters
10:19

Haven't posted in a while - been travelling for work for a few weeks. Was able to do some workouts while away but most hotel gyms just don't cater for CF (if they cater for anything much at all). Anyway, 4:20 on this with 2 x 23kg DB. Markedly slower than last time (3:40) put down to frequently not having been able to do pull ups lately but also to getting deeper in the squats for the thrusters, which increases the effort a lot.

Tried to then do "Cindy" after a few minutes rest. Blew up at the 10 minute mark with 10 sets. Push ups on parallettes, squats deep (by my standards).

As rx'ed

7:55

As Rx'd
All sets broken, except last thruster set
8:55 (PR)

Abandoned workout again today. Just too hot in the garage to speak to Fran. Tried to row instead, bailed after 1000 meters.

Just didn't have the stuff today.

10:57
95 lb. thrusters but should drop weight slightly next time. Broken sets.

6:38 w/ 85lb thrusters

5:10. Completed Tuesday. Thrusters were broken up. So were pull-ups. As was I.

bw 192.2
age 28

As rx'd

Thrusters: (11-10)(8-7)(9)
Pullup: (11-10) (8-7) (6-3)

7:51

15:28 w/65LB

Jen: Sub 63# 7:38
Paul: Rx 10:25

Why did Fran kick my a#$% this time? Just thinking out loud...thrusters damn near broke my will...

As rx'd, with all sets broken: 6:10 BW 205 38y/o

Crossfit Philly, in 'da house!

9:59 is Pr
10:31 time before this

This time 11:26
Wonder if it has anything to do with the 7 pounds I've put on this summer!

18:02

subbed 65# Thruster

7:45 - new PR by 34 seconds.

10:38 as rx'd

3 min better than last time...most likely "newbie gains".

Warm-up 1000m row

Fran as rx'd
19:05min

Thrusters 35lbs DB

6:06 as rx'd
Hr Av:165 Max: 175
PR by over a minute after more than a year on crossfit!

Two 40# dumbells for thrusters. Broke up sets:
21 = 10+11. 15 = 10+5. 9 = 9

Jumping pullups, more legs than arms, but arms burned.

17 minutes

First Fran ever!

45# thrusters (bar only)
90 lb lat pull-down (still recovering from muscle pull)

All sets broken except the last

10:00 (approximate time)

3:38

as rx'ed(couple days late) 13:18.. actually good at the thrusters, having trouble with the pull up portion.
age: 30
bw: 218

Murder! I don't know what my deal was with this, but this was my first Fran since starting w/ CF where my time was worse than the last!

Last time: 10:55
This time: 11:45
Plus I feel twice as nauseous as last time.
Very frustrated. Sub 10 next time!

age 33
bw 222
My first Fran and I am still recovering from a bad chest cold and 2 weeks off,I still am hacking S%#@ up and I don't recomend NO-Xplode before any of these WOD's
PUKE was in the air for sure!
95# as RX'ed
4:10

9:10 as rx'd

Olivia 8:18
2 x 20lb dumbells
the odd jumping pullup 6 altogether?

I tried Fran for the first time two days ago with 65# sub for the 95. Was pretty pleased with my time of 10:30 till I saw I did 21-11-5 reps instead of 21-19-11. Dang!

Tried again this morning. Barely finished the 19 pull ups when the gardner came into the backyard where I was standing in my underwear, hands on knees, gasping, covered in sweat.

Yeah, he broke my concentration. I'll try a full Fran in a few days when I've forgotten all about this attempt.

14:16

sub'd 2x35#DB

8:10

BW: 169

Result: 15:30

All sets broken.

Age: 25
BWt: 135

Legs are all screwed up from too much distance running. Did 45lbs. thrusters because I'm feeling weak.

6min20secs, middle set for both thrusters and pull ups was broken into 10+5.

12:35
modified to 5 sets of 9
65lb thrusters

Done 7/17/06:

Vanessa- 4:47 w/55#

Evan- 10:12 as Rxd

Sarah- 5:51 w/45#

Ruby- 5:27 w/45#

Done 7/18/06:

Joe- 4:36 as Rxd

Jason- 7:07 as Rxd

dance therapy pennsylvania - http://www.dynamicarticles.com/dance-therapy-pennsylvania.html

Rene: bw 190, 39 y/o

Fran: 09:25 (last ~8:15)

36 yoa bw 87
6.09

31/5/05 6.09 !!!!

7:23.

M-12:19 – 15 db’s, 2k + j; k are almost there!
D-12:51-30 db’s, all dead hang – YES!!
HH Stairs – 5x = 20:19. These suck good…

11:45
55 lb thrusters

cfwu
16:18
as rxed -all sets broken except last
pullups (norm+jumping)
4 minutes off last Fran

7/21
9:42
95# deep 11+10, 5x3,5+4
kipping 11+10, 8+7, 7+2
first time for "Fran"
a good one!

BW = 169 lbs

18 min all broken.

Worked with Konantz

Konantz time - 10:34
My time - 11:30 I used a pull-up assist

1 mile @7.5

70lb bb for thrusters so scaled up reps 25,19,15
did 21,15,9 pull-ups

about 20 minutes.

89 lb. Thrusters

12'15"

21-15-9

35 kg. barbell thrusters
Full unassisted pull ups (no jumping this time)

Time: 9.18

Used higher weight than last time (30 kg.) and didn't do jumping pull ups. Did them full extension and proper.

Hello everyone!

This was good much better than last time pull ups where unassist and non jumping (although maybe a little when I started doing singles but not intentional).

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (43kg)
Pull-ups

Time = 11:16

London Crossfitter!

12'20"
Used 8 kb