Finally, I was beginning to worry my precious WOD wouldn't arrive before bedtime. This one looks like fun. :)

Took a few days off but got the video of "Diane" done.
New time is 1:49.
View on You Tube at the following link,
http://www.youtube.com/watch?v=YARXjYqC8mU
Cheers all,

wow, AFT. just...wow.

That is just frackin sick!

That was absolutely sick dude. Phenomenal!

Holy Four-Letter-Words! What a freakin' hoss.

Doing Monday's WOD in the morning, and Wednesday's WOD in the afternoon tomorrow.

I'm all over that like trailer-trash on velvetta.

I have a new hero! That was wicked...cheers!

good to see b@lls to the wall effort. but, i wouldn't recommend bouncing the dead lifts like that. a dead lift is a deliberate move for a reason. just don't pop anything down the road. good work.

AFT, great form! Only thing I see popping is veins. Please tape "Fran".

Age 29 Bwt 195
Benched 355 today!! Almost a new PR. I was worried that Crossfit, while great for core strength and phenomenal for cardio purposes, would result in a reduction in my ability to bench press. Not so! This stuff is awesome! Also hit 24 pullups, which I haven't been able to do since college.

AFT, that is just insane...I guess I need to work on cutting about 8 minutes off my time...piece of cake right?

Can anyone help me with what a Thruster 95#s is? I can't get the video examples to work while in Theater over here? Thanks for the help, in advance.

AFT:
awesome. Time to move on to HSPU on parallettes, or rings, or anything to slow you down. You just make that look too easy.

INSANE, AFT.

i second that, andy-parallette HSPUs for you, AFT!

can't wait for fran today.

Should the pull ups be kipping or regular for this workout.

In the WOD for Tuesday, is it three rounds and the first at 21 reps, the second at 15 and the third at nine? Or, is it one round of 21-15-9, a second round of 21-15-9, and a third round of 21-15-9? Thank you.

6:40 as rx'd

Matt I'm pretty sure it's first round 21 second round 15 and third round 9 of each exercise.

Subbed body rows for pullups and subbed a variety of lifts for thrusters (7/5/3 ea. squat cleans, DL's and front squats) using only a 30# bb... the good news is that my elbow feels okay. :-) didn't time it, took rests betw. the bb work and b-rows.

AFT, that is so brilliant.

#13 Thrusters (Anyone please correct me if my description sucks) start from the racked position, go down into a squat with the bar still in the rack position, as you come up to a full standing position thrust the bar overhead to full arm's extension. Wash, rinse, repeat. It is a fluid, dynamic movement, not broken up but smoothly transitioning from racked to squatting to thrusting the bar overhead and back to a squatting position etc without stopping (if possible). Hope this helps.

Oh yeah, I did 250m row damper setting 5 1:25. I love the model E rowers and am switching to a gym that only has model D, but I think I'll get over it for the $300 I'll be saving each year.

now that was just a soft effort aft...you could at least look like you are committing yourself to your workout

there are kids looking at this, for their sake at least try to set a good example

the fact that you walked away from that, and had the energy to punch the air suggests you are a NOS fuelled CF cyborg with teeth

next time I want to see Kelly strapped to your chest

*****Question for the group - I didn't see the answer in the FAQ: I want to purchase a climbing rope online, for the purposes of the WOD how thick should the rope be and should I add knots to it, if so, how far apart should the knots be? Thanks in advance!

Super Video, Motivating!!
Navafit:
about 2 inch thick, no knots.
I'm looking forward on Fran.
Untill later, Johan

bw 145

+- 7:30 (used a wall clock)

21 and 15 broken sets on thrusters, 9 felt good.

3:38 - 65# thrusters to Dynamax with complete lockout overhead, kipping pullups. A new PR by one second. If I can just quit breaking the second thruster set....

AFT - WOW!

#13 Pull ups are kipping, jumping, dead hang, what ever you can do to complete the requirement.

AFT- Awesome video and very, very inspiring

Fran was my very first WOD and it annilated me. I'm curious to see how much I've improved from the first to the second one, of course that means that I will have to find my old notes somewhere.

Kate

Fran: 9:45

Feelt really tired after the first rep of thrusters, after that it was all downhill.
Must work on better form on the thrusters...

BW:161
Time: 4:30

Used 33kg worth of dumbells (lack of a bar)

NAVAFIT,

I'll make the assumption that you are Navy from your name, if I am wrong disregard. I just bought ropes from http://www.gophersport.com/. They are GSA approved so my unit picked up the tab. I believe we got two sixty foot ropes with buckles and safety cables for about $550 total. We way over estimated the height of the gym ceiling and were able to cut both ropes in half. So now we have 4 ropes. The difference bewtween ordering a 40 foot and a 60 foot was minimal so overestimate.

Will

Age 29, BW 183#

"Fran"
7:23. 24 seconds faster than last time.

*All PullUps jumping. 21 and 15, both sets broken, 9 complete.

I need a sub for thrusters; I hurt my wrist and can't put any weight on my left palm. I have tried wall ball, but it’s not enough. Maybe 1.5 pood k-bell swings? What do you guys recommend?

as rx'd

5:35

12:16

11min? First session back at the gym in about two months. Finally got the $$ for a membership so I'm back on board. The beer tastes so much sweeter now!
Cheers.

That's my boyyyyyy!!!

Joe, I don't think he needs your advice, dude. Those deads were just fine for AFT.

10/24/06 6:20am

BW: 68 KG

6:52 as prescribed

unofficial Colorado Springs Crossfit!

BW 175

5:57 as rx'd.

I actually did it last night as a last resort, very ironic.

Can anyone estimate the amount of power generated by a Fran workout? I know there are a lot of variables, but on the average using #95. I have been in football player and a coach most of my life and thankfully not stuck on stupid. I believe there is more power produced in a 4min. Fran than there is in a 1hr. 30min. standard BFS workout of squat, bench, and dead lift. I know slow strength lifts are important, but when it is time to produce power there is no substitute for a crossfit high intensity workout. Thanks!

AFT,- Thanks for making the video, that was not easy to do, and what incredible performance, you're an anaerobic machine!- all reps looked exactly the same.

2:42 (1 sec. off pr)

95 lb. thrusters to dynamax ball to OH lockout,kipping pull ups

J R-o-C, M-force, very good effort.

As rx'd

8:48

(PR by 3 mins)
Thrusters extremely hard for me, lacking strenght and power basically. Pullups unbroken and feels like resting. Anyway a breaktrough for me. Happy now.
BW 66kg

Hi all,
Yesterday (easy) MU attempts and DB swing (25#er's)x100,
Duraton 3:43.
Today MU's (24 attempts; regular, thumbless grip; dead-hang; bar) 18 completions (1,1,1,1,2,2,2,2,3,3).
Duration 17:30
Bdw. 182#'s.

AFT - I’m sure you’ve received enough kudos…BUT you are the Man!

Very strong urge to run today -

2.699784 nautical miles untimed - on flat

till tomorrow......ahoy!!

Yes, mrjling, a good effort indeed. An effort that damn near killed me!! Thanks though, your not half assed yourself.

as Rx'd 13:44, about a minute and a half faster than last, progress is good.

cfwux3rds 15 reps of squats,pushups,situps,dips, and a 30 sec plank hold

workout as rx'd 10:40 48 seconds slower than last time I am not sure if it is the morning workout time not quite used to 7 am workouts or cause i didn't look at my time from previous workout to push me. still tough workout

bwt 240 age 31

First sub 5 min Fran!!!

Age: 24
Bw: 184 lbs

Fran as Rx'd: 4:43

#Mr-jling
Nice...
Feelt the same way about the pull-ups. We really have to work on the thrusters all three of us.

Time for The Grand Stockholm Thruster Clinic

9:55
Crowded gym today hampered any meaningful time. Thrusters feel more solid after extensive front squat work.

*** PUBLIC SERVICE MESSAGE ***

TO ALL "TRAINERS": the next time you have a client doing crunches underneath the only pull-up bar in the gym, we will have WORDS.. in front of your client.

So sorry Andy Shirley! My advice about the pull ups was for #15 not you.

Fran # 1 back in Feb, 06- 10lb (each hand) DB thrusters, 70 lb lat pull downs- 20 min
Fran #2 and #3 (sometime in summer 06)- 15 lb (each hand) DB thrusters, 90 lb lat pull downs- 9 minutes

Today
CFWU x2 minus pull ups and squats, then

Fran- 45lb bar thrusters, jumping/ negative pull ups
Time- 6:32

Now that I am faster and for some reason I had thought that the thrusters were suppossed to be done with DB's, so now I am doing them correctly, I can start adding on the weight. That will slow me back down but for a good reason.

Thanks Coach!

Kate

#41 Per CJF #31, March 05

Greg Amundson's average power for three Fran's, average time of 172 seconds, was 315 ft-lbs per second. Total work 54,255 ft-lbs at 95# thrusters. His bodyweight was 200 lbs. Obviously, mere mortals will have a lower average power output, for some by an order of magnitude.

#2 AFT Strong work man. You're a freak, and I mean that in the best possible way.

After a vacation to Mexico, and a few days to get my CF schedule back on the posted WOD and it gets to be my first Fran.

This one was bad.
Subbed jumping PU's

8:25

All thruster sets broken, should have used 85#, when fatigue set in form went all to heck.

Fran in 9:10
Slower than summer as my job is now more physical.
+ hit the heavy bag for 10 min.

4:01

9:08 as rx'ed slower then my last two but still not to bad for me.

Andy #42 check out the performance menu output calculator its an easy way to help you figure it out and a good way to compare different workouts, or the same WOD with different weights/times. http://www.performancemenu.com/resources/powerOutput.php

3x CFWU
WOD in 6:18

Chris 6:49
75#

Julie 5:27
15# bar
jumping pull-ups

Freezing in the garage this morning!

Tommy and Allie practiced tuck jumps, farmer walks, jumping jacks and ran around the yard. Joey followed. Wendy wriggled in my arms.

BW 211, age 29
10:19 as Rx'd
first set of thrusters broken, A2A on all
ring pullups, self assisted/feet on plyo box

Great vid AFT.

9:59 on this one.

Got the 21's easy, then 5 reps into the thruster 15's just hit a wall. Everything was broken to 5's after that.

Man that video was crazy

3:50 as rqd

FELT STIFF. BROKE IT UP SOME. 9 FELT BETTER.

16.31

subbed 55# thrusters...this time Fran took me a lot longer becuase I did regular pull ups instead of jumping or assisted...I was getting to the point to where I chould only do two pull ups at a time but I was pumped when I finished!

10:02; short of my PR but still kicked my a**.

as rx'd plus 20 lb vest 4:21

8:21 as rx'd plus 10 lb weight vest

brent (#69) --- great job!

CFWUx2
Thruster warm-up with empty bar

WOD
Increased weight to 55lbs, but also increased the time. Broken thrusters and kipping pull-ups.
11:50

Male,29,236lbs
Ran 3 miles this morning at 05:20am.
WOD Time : 10:32
Tried with 95 but led to broken set, dropped the weight (lost time) to 65 and form was a lot better on other sets. Last few reps of pull-ups done jumping, others were full ROM.

First Fran ever, still learning all the moves.

20:45

55 lb thrusters, broken sets
pull-ups, jumping/kipping

Had to walk down to the pull-up bar between sets (did the last set out of order, pull-ups first).

AFT is badass.

I am confused with the three rounds. Do I do three rounds of 21-15-9 or just do 21-15-9. thanks

Fran - 12-15-9 x 70# Thruster, Pullups in 14:00
5# more and 10sec slower than prev, use 70# next time
DL 3x135, 2x205, 1x225

about 12 m on analog clock.
183#
25yoa

another CF workout, and I'm wondering why it's so hard. Shouldn't I be in better shape than this?

CFWUx3
BW 125
subbed 45# empty bar.

5.00 minutes

Power output 74.49 ft-lbs/sec
Power is way down. Think I'm getting sick. Time to megadose the vitamin C!

Wow, AFT, WOW...I wouldn't have believed it if I hadn't seen it. I seem to utilize that cliche waaaay more after cruising through this site and all its physiological wonders!

22 and change, I had to use a wall clock so the seconds were off.
The P/U's for the first set happend in 2 rounds.
The thrusters in three...
The rest I did as RX'd..felt like i was gunna puke

fran: 7:21 as rx#
Need to work on my thrusters, all sets broken, these slowed me up. pull-ups where ok.
Have fun, Johan

bw 185

as rx'd
+/- 7 min on wall clock

CFWUx2

Subbed 65lb Thrusters
Jumping pullups
12:19

Tommy II, just one time through, most humans wouldn't do Fran 3 times. Do both exercises 21, 15, and 9 times.

Then go throw up.

That video was the shiznit. I feel like an out of shape fat bastard after watching that. You are the man AFT and much props.

Super video AFT

Question to all - weight for thrusters
leave at 95lbs and break up even into singles for a longer workout or go a little lighter on the load to start.
I always struggle with when to sub a lighter load.
thanks

5.22 (PR) as rx'd vs 5.52 last July.
15,6; 11,21
8,7; 8,7
9; 9

Krista: 3:57 PR:)
Sue: 5:30

Oops, that first line of reps should read:
15,6; 11,10

And I should add: Nice work AFT. Awesome HSPU's! You make it look easy.

Age: 47
BW: 195#
Fran as Rx'd; 6::28

52 y/o, 153lbs.,5'9"

Feeling run down. So scaled like a mutha'
10:50
55lbs. on push press
30lbs. assist on PUs

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (substituted to 65#)
Pull-ups

15:04

18:40 humbled by this one.

I had a Lot of trouble with the Thrusters, the transition from front squat to OH press was killing my wrists. The pullups were cake

Need to strengthen and stretch my wrists.

AFT Wow...just...Wow!

5 Star day for me. Last Fran 45# bar, all PU assisted on Gravitron, 10 + minutes.

Today 55#, 1/3 unassisted, 2/3 minimal jumping
5:30

Huge improvement. Will go up next time again.

Then did DL work-out with trainer. Previous max 185#
Today 225# very smoothly after 35 rep work-out.

I feel like Richards above. There are just too many things that are incredible about CF. Today's items, that people like AFT even exist (!!), and that I can continue to improve my level of fitness this much at this age.

Good stuff, Coach.

D.

Crossfitting for 2 years and this is the only workout I actually fear.

9:23 as Rx'd. Improvement in time: 39 seconds. Improvement in form: priceless

Tasted blood.

After my embarrasing futile attempts at kipping pu's at the Boston Seminar in 9:08 I've improved dramatically.
bw=204
as rx'd 7:15
1st rd (21) unbroken kipping pu's (PR)

I was always under the impression that if you could do strict pu's it was better. I now see the efficiency of the kipping pu both in time and energy saved.

"Fran"

11:11 a rx'd

+ 4:04 minutes slower than last Fran.

(T 11-5-5, 5-5-5, 5-4)
(P 6-5-5-5, 5-5-5, 5-4)

Breathing hard, but not dying. Legs still juiced from M.E. Front Squats completed yesterday. Bicep tendons still sore.

New personal Best as RX'ed 3:44.

I am pretty happy with that.

Love the video of Dianne.

44
185
10:01

27 yo, 174 lbs

Time: About 14 minutes (wall clock with no second hand)

Been too long since my last set of Thursters. Also, I'm still a pullup wuss. All unassisted, non-jumping though.

That should really say 'Thrusters'. Thursters sound pretty cool, though.

WU
oly bar Thrusters and FS
WOD
7:30
Partitioned PU and 2nd round of Thrusters 10/5

Ouch! 11:30.

Off to collapse somewhere dark and cool.

400 m Run + 3xCFWU

I started off with 55#s on the Thursters. That was too heavy for me. I think I did 4. I took off weight and that dropped me down to 35# and I cranked those out too fast. For the 15 & 9 sets I used 45# which was just right. PR for me on the weight as I used 40# on my last Fran.

I did assisted pull-ups using the green medium weight band.

It was hard work for me this morning.

11:54

7:01

as RX with dead hang pull-ups

beat last time by 6 seconds - yee-haw

Did Navy PRT for warm up.

101 sit-ups
86 push-ups
7:42 1.5 mile run

Then did Fran.

6:45 as prescribed

2:44 slower than last time.

I may rest and do it again tonight or try again in a couple of days to redeem myself.

Used 65lbs instead of 95lbs.

Time = 8:47

6:52

Accidently reversed the order and did the pull-ups first, but otherwise as Rx'd.

BW: 155 Age: 27
Thruster: 45x21, 55x15, 65x9
Pullup: 9 (PR), 6, 3

5:38 as rx'd.
Forearms smoked, kind of strange...?
I did hit on Linda yesterday with a pretend BWT = 165, actual = 185ish
T = 33 and change

Felt like a little bit longer of a workout
500 m row, 21 Thrusters, 21 Pull-ups
500 m row, 15 Thrusters, 15 Pull-ups
500 m row, 9 Thrusters, 9 Pull-ups

Ben: 13:00

Modified CFWU x 3
10 x air squat
10 x back-extension
10 x sit-up
100 x jump rope singles

"Fran"

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

Total time = 17:02 (first time as Rx'd!)

13:19

65lb Thrusters: 26-17-11
Kipping pull ups - 21-15-9

Treese Hall.
'Fran'
95lbs Thruster
Pull-Ups
21,15,9 for time.

Time 10:33
V-grip kipping Pullups.

Thrusters started with a clean.
blahhh...

7:10 as rx'ed, previous 6;31, 7:11, 7:14. Seem kinda stuck in a narrow band, guess I'm on a performance plateau. I suppose the only way I'm going to make a serious move is to practice doing Fran or at least thrusters which, for me,are ****busters! Good job everyone and thanks, Coach!

26y/o
bw 240

2x 50lb dumbell thrusters, kipping pullups as rx'd.

time: 6:46

Age 43
BW 152

Fran as rxed: 5:24
(30 seconds slower than pr)

Better luck next time.

wow AFT, nice work!

3:35 as rx, 21-21, 15-10/5, 9-5/4

grip gone from KB Painstorm sunday. Happy with time, wouldn't normally break up pull-ups though.

First day of crossfit 2day, i have a solid training/athletic background and have been in a strength/power phase. I have really dug deep into the site over the past month, and am excited to try it.

Well here it is,

Fran
Subbed Thrusters 65lbs
Subbed Pullups for as many as i could BW, then used gravitron to complete the sets @100lbs.

Set 1: thrusters 15/6
Pullups 9BW/9/3

Set 2: thrusters 10/5
pullups 6BW/5/4

Set 3: thrusters 9
pullups 3BW/4/2

Total Time 11:38

Totally humbling experience, ready for more. Doing this for at least 8 weeks in conjunction with the precision nutrition program. Ill keep posting!!!

bodyweight:210
time:6:20
no broken on thrusters
11 and 10 on the chins first set then no broken

#120, Welcome, great first time.

as RX'd

2:36.25

PR by 7 secs. So desperate to break 2:30, maybe next time.

Tim: 8:01 as rx'ed

29, 5'11", 195lbs

95# Thrusters / Sorta-jumping Chin-ups
21 / (10,6,5)
(7,8) / (5,5,5)
(5,4) / (5,4)

11 minutes, first Fran

bwt 146
21 yoa

21-15-9 reps:
60# thruster
kipping pull-ups, 1st and 3rd sets palms away, 2nd set palms facing.

first pull-up set unbroken, others broken.
all thruster sets unbroken.

6:18.49

PR by 45 sec.

bwt 225 age 37

Fran
as rx'd

13:28

slowed down from last time but my PUs are unassisted with no jumping.

Modified CFWU x 4
10 x air squat
10 x back-extension
10 x sit-up
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Total time = 14:20 (first time as Rx'd!)

4:26

Worked heavy bag for about 10 minutes
Warmup/stretch
21-15-9
Thrusters @ 45,55,65
Pullups w/ Gravitron @ 150# (I weigh 200#)
Feeling very discouraged - feel like a marathoner with bad cardio, a yoga instructor with no flexibility.

Wish I had a real Crossfit here in Winter Park, FL, instead of my stupid LA Fitness.

AFT - no frikkin way! I might not have believed if I did not see it. HSPU's to the floor!

So motivating and, so depressing at the same time.

Nice work.

M 34 BW 165

Sub 65 lbs thruster

Personal best of 6:23. It may be time to kick it up to 95 bs.

7:35

CFWU x 3

1st Sets unbroken, thruster form not great - can't deep squat with bum knee

26yo 200lbs

7:47 as rx'd

many sets were broken, but still a good workout

38 y/o 190 lbs.
Scaled according to Brandx
9 sets of 5
95# Thruster
kipping pull ups

9:42

47 yo
155#
3:20
New PR

No post in several weeks. Still been doing crossfit off and on depending on other exercise sessions with my unit.

7:33 as rxed

Thrusters broken on first rd 18/3 but pull-ups broken on all rounds.

I just discovered (looking through the linked comments) that I shaved 5minutes, 20seconds off of my previous time for Fran.

Cool!

Age 34
BW 145#

As rx'd:
7:11

CFWU minus dips/pull ups = 3 rds x 15 ea.
"Fran" (w/55 lbs = too lite/up next time)
3 rds of thrusters & pull ups = 11:21

Oh, also, AFT, you are an ANIMAL. I have a new goal to work towards...

12:48 as rx'd

sub 89lbs for thruster
supinated grip on chins
all very broken up
10:39
45 Y/O
156LBS
i've got to get my mind around continuous work while sucking wind!!!

N- 14 YOF
WU- 100 sit ups, 100 single jumpropes
Fran with subbing 25 lb bar, jumping pull ups
Time- 6:01

L- 12 YOM
WU- 100 single jump ropes
Fran with subbing 25 lb bar, jumping pull ups
Time- 5:33

Kate

15:33

BW 194

sub'd

9 rounds of
5 reps of 95 thruster
5 reps of pull ups

my goal today is 1:00 flat.

11:29

Age - 47
BW - 165
5:00 I'm just glad I posted before Justin's 1:00 flat!

big pipe: rx'd 6:09

CFWU x3 (-PU's)
WOD

DJ :03::37
Swist :09::22 (45lbs Thrusters)

::20 slower then my PR. Still chasing that sub :02 "Fran". I really need to crack down on my nutrition! Did PU's on the pistol grip PU bar. That was a new feeling.

Get some, Go again!

as rx'd 7:14

Nice AFT!!!1

My heart was in my throat. Three hours later, still basking in the afterglow. Frantastic!

First time as rxd 11:45
all sets broken; slight toe jump on pullups against wall

Lord how heavy that 95lb felt!

Just decided to weigh the bar I used. It was 5 lbs light, so I actually only did 90lb Thrusters. I'll make up for it w/a quick run.

as rx'd 4:51 10sec slower than last time.

#41 - it's easy to figure out the power for every workout.

I'll use the US Units, so the engineers and scientists on this board, don't yell at me :)

First calculate work: (Weight in pounds) x (Distance moved in feet)

Note that the distance moved is the vertical distance the weight moved. For example, if you're running up stairs, you don't measure the total length of the stairs, but only the height traversed. I don't think this really matters for most crossfit workouts, but keep that in mind.

Power is just the work done per unit time (in seconds). So divide the total work done by the total time in seconds.

For reference 550 ft-lbs per second is one horsepower.

Here's an example from #125 Rob's post

I'll assume one thruster goes through a distance of 4 ft and one pull up goes through a distance of 3 ft (i'm at the comptuer not the gym right now, so i can't make a real measurment - you can substitute numbers that make sense to you)

each thruster is 95*4=380 ft-lb of work
each pullup is 195*3=585 ft-lb of work

a total of 45 thrusters is 17,100 ft-lb of work
a total of 45 pullup is 26,325 ft-lb of work

for a grand total of 43,425 ft-lb of work

that was done is 11 minutes (660 seconds) for an average power output of about 66 ft-lbs per second (or about 90 watts)

oops, i'm dumb, i was did the calculation for the thruster wrong. i did that as only the 95 lb bar bell moving 4 ft. but there is also movement of your body weight through probably about 2 feet or so. so the thruster is

95*4 + 195*2 = 770 ft-lb of work for rob's workout

that makes the grand total of work = 60,975 ft-lbs for an average power output of 92 ft-lb per second (or 125 watts)

sorry - hope i did it right this time.

fran as rx'd 4mins 53sec
2,000m row 7min 06sec

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

10/24/06
75lb Thruster
7:21
BTW 126lbs

AFT = ATP....unbelievable...GREAT work!

5:41 pukie sent me to the toilet, but never made his appearance.

thrusters 135lbs, pullups BW (185)

6:35 (PR for the heavier thrusters)

an hour later, I still feel kinda sick, gave blood on Monday

3'33' as RX'd -- New PR

I am blown...my hands still feel and function like mummified monkey claws......

As always, this WOD is for my old K9 partner, Stazzo, who passed away a few Frans ago. Miss ya' buddy.

lil pipe- as rx'd (did pullups at house)
forgot to stop watch but stopped soon after so within 10 seconds of 5:50

CFWU x3-pull

BW 127

65# bb thruster
kipping pullups

10:05 (compare to 10:39 for 60# thruster)...should have gone lighter, as form and intensity were sacrificed.

Fran"

Three rounds, 21-15- and 9 reps, for time of:
30-kg. Thruster
Pull-ups

Time: 11.21

light day
Me: 4:36.5.
Julian: 5:50.2

65lb thrusters.

13:17
Sub'd 45# DBs
P/Us were kipping, alternate grip, and weak.

Hello everyone!

It as been a while since i've posted went and competed in my first BJJ tournament in Malmo Sweden at white belt level. Was a great experience and I had a great time won a fight lost a second guess you could say I gassed a little but I was recovering from chest infection which still seems to be lingering.

42.5kg thrusters

Time = 11:10

London Crossfitter!

11:13

min slower than last, but I think I wasn't at prescribed weight lat time.

2:39 as rx'd, 1s improvement over last

Many, many thanks for the overwhelmingly supportive, encouraging and positive comments.
You all make one very proud to be a part of this Crossfit community!

Age: 31
Ht: 68"
Wt: 235 (23%)

CFWU(10) x3 - 16:07 (subbed 75 jump ropes for dips, Burgener WU for OH Sq)
Rest - 7:24

WOD: BrandX Pack, 21-15-9 65# Thrusters, 120# standing lat pull-downs.

Round 1 - 4:11
Round 2 - 3:39
Round 3 - 3:49

Total - 11:39

Broke the sets into 3x each. On the lat pull-down, tried to keep tension in the shoulders and bring bar full ROM to chest. The thrusters are difficult due to a tight left shoulder.

bw-198

wu
cfwu x10 x2 (minus dips and pullups-plus pushups)
5x95# backsquats & frontsquats

wod as rx'd...but broken

8:13 total

MC

14 minutes

don't know the exact time but breathing heavy and very tired. Having difficulty with left wrist when extending arms overhead in any press movement. Tendons get sore and "click" as my wrist twists with the bar coming down to chest level. Very sore during exercise but calms down quickly after. Never any lingering pain but awkward and would have adverse affects with heavier weight. Any ideas? Form? My elbows are out to side of body during press tried out front, better but don't know if that's the answer. Any and all ideas would be much appreciated from a very confused sore man.

3:14 as rx'd, 3:36 last time

changed grip on thrusters and made the difference, felt horrible for 25 min after...10 physical goals this year, sub 3 Fran is # 10, only one not achieved, coming closer, feeling good!!

Hey-

CFWU + JumpRope x 3

WOD Fran 7:34 Previous 9:55

Xtra: BS 225 x3x10

-K

Mark 11:30 as rx'ed

6.50 as rxed (pr)

WOW-

Some people here did Fran faster than I did the first round,... and I went unbroken thru 21 thrusters and 15 PUs.

Amazing, ... maybe its the light beer?

-BudHeavies

I took the power calculator from the link that #60 Andy provided and reverse engineered it into a spreadsheet. For those of you who have google accounts, here's the link to the google spreadsheet

http://spreadsheets.google.com/ccc?key=pziqUx97ZjkJ4s5RoK3JfRA

This link gives you read-only access to the spreadsheet (so we don't have 50 people trying to edit it at the same time). But you can copy it to your personal spreadsheets and edit it as you want. You only ever need to enter the numbers in the yellow boxes. The rest is automatically calculated.

Bodyweight 175lbs.

As Rx'd: 4:26.

If I were ever to find myself in a crossfit Draft, I think this guy would be my #1 pick

http://www.compfused.com/directlink/227/

28 y/o 170 lb 5’10” approx 12% bf
CFWU – Pull ups x 3

"Fran"
75 lb Thruster (ass to ankles) 7,5,5,4 – 5,5,5 – 4,5
Pull-ups: 8,5,4,4 – 5,5,5 – 5,4
Time: 15:36
Compared to 060716: 10lbs heavier thrusters, improved thrusters to full depth, time increase of about a minute though.

Used 110# instead of 95# : 3:26

My throat hurt so bad after this. I don't think I have felt this bad after a workout before, and I think the cold air had something to do with it I think.

mike; bw 150; 65 # thrusters 6:22
corey; bw 160; 65 # thrusters 7:07

6:09

Shands: 6:25
Rusty: 19:50
But Rusty didn't cheat

13.03 as rxed cept jumping pullups after 17 on the first 21 and after 11 and after 5

40 min. ultimate frisbee,
1xCFWU
Fran as rx'd 5:43. 2 and a half minutes faster than last time, Get some...Semper Fi

Did thrusters with empty bar due to back injury.

6:23

Almost a two minute improvement since the last time

2, 50lb db, 21 reg pu, 15 and 9 jump pull-up, 9:59

OK...
So this was my first WOD ever. The gym was crowded so I skipped the CFWU, big mistake I won't make again.
So I did the 95 pounds. My first round I reached failure at 15 reps. I used power bands on the pull-ups from a dead hang. I still only knocked out 9 reps. I was breathing hard, embarrassed and alittle confused for what to do next. 2nd Round, 10 thrusters, 5 pull-ups. 3rd Round 8 thrusters, 4 pull-ups. Approximate time: 12 min. I'd never heard of broken sets before I read todays comments. But now I know to do them. I'm gonna stick with but how would ya'll rate my first WOD?

I am on my half volume week for recovery. I still am confused on what to do on half volume so I went at the intesity as hard as I could and cut the weight back by half. The resulting time was cool and the fact that I can't quite breathe right also tells me something about the effort.

CFWU *.50 X 3
Plus Crossfit Kids Puppy from yesterday with my 6 year old and 5 minutes easy rowing.

21, 15, 9
40 LB Dumbell thrusters
Jumping Pull Ups

4:02 I felt kind of elite for a minute than I realized I did half of the weight and not a single real pull up ;) Still a great workout!

first time doing Fran (and first time doing thrusters)

7:32

sub'd:
20 lbs/hand db thrusters
90 lbs assisted chins

As Rx'ed: 5:26

3:00. Getting closer. Boy that hurt! Nice job AFT.

6:41 as rx'd second set of thrusters killed me lost 1:40 since last time. But first time doing overhead work in a month due to rehab so I'll keep it.

Fran:
Thrusters: 8/8/5,10/5,9
PU: 13/8,12/3,9

35 yoa, 180 lbs

Time = 7:40

Did 45# thrusters and pullups were all broken up. Played squash for 1 hour prior to WOD.

As Rx'd:
4:23
Getting slower, but form is getting better.
Deep squats with full extension on press.
Great Workout!!

4:48 as rx'ed, a full 48 seconds SLOWER than last time although it is my second best Fran performance. Believe me, the excuses are there for my poor showing but the facts is my body just wouldn't go. I had a solid, unbroken first round and then I wanna say the wheels fell off but it was more like they disintegrated into dust. My round of 15 was just horrid. Like, Nicole Richie hugging Lara-Flynn Boyle horrid. Oh well, my only victory is that I actually did the WOD today and in my new hall's gym to boot.

6:38
first time doing this workout. actually, first time doing thrusters too. thrusters aren't a bad move.
if i were a football coach, i would make the players do cleans and thrusters til they cussed me.
just wish the workout took more than a few mins.

Good work, MCNAB!! Next time don't push to full failure on this type of WOD, just stop at a reasonable number (say 12-13 on the first set of thrusters, for example) take a breath or two and then push on in that style until you hit 21. Keep it up!!

as rx'd
5:06

forgot to say but I always do CFWU

... and my leg and biceps are shaking.

Adc
4.11
40kg Thrusters
Kipping Chins

Alena
6.02
20kg Thrusters
Lat Pull Down 35kg

JE
8.06
40kg Thrusters
Kipping Chins

14:12 pr

N: 65lb Thrusters--6:08 (1st time w/65# and PR!)
J: As Rx'd--3:08 (PR, 3:23 last time)

11:05. Not my best, but fighting off a cold and food threatening to bounce while working out in a light rain. It was a moral victory at least.

bw: 170, age: 20

75 lb thrusters and some assistance on the pull ups
20 minutes but did with a friend

30 y/o, 150 lbs.

11:40

Feels good to be getting back into CrossFit, even if I have fallen off a bit. Shoulder is feeling a bit better.

Good work MCNAB!

I can't muscle through this workout like the others so I use reduced weight on the bar (65#) so I can complete the full number of reps. As I get stronger I'll use more weight till I am doing as perscribed.
For the pull up I do normal pulls, then jumping, then negs so I can do full reps. As I get stronger I'll do more perfect pulls as less half-ass.

Doing all the reps makes it easier to bench mark your progress.

This is a heckuva first WOD ever! Keep it up.

10:56 as prescribed at Crossfit Oakland, 16 seconds faster than last time, muscle failure on thrusters still the limiting factor.
BW = 165

Good work MCNAB!

I can't muscle through this workout like the others so I use reduced weight on the bar (65#) so I can complete the full number of reps. As I get stronger I'll use more weight till I am doing as perscribed.
For the pull up I do normal pulls, then jumping, then negs so I can do full reps. As I get stronger I'll do more perfect pulls as less half-ass.

Doing all the reps makes it easier to bench mark your progress.

This is a heckuva first WOD ever! Keep it up.

For starters, ran 8 100 M Tabata hill sprints (after which Pukie came calling, and like a fool I answered the door)... was gonna blow off the WOD, then felt like a slug for Wilbering out... so did it w/ 50# and dead hang PU... 13 minutes and change. THEN saw the AFT video, and KNOW I am a slug...

bw 160 age 16

85# thrusters
overhand grip pullups(last few on set 9 were kipping)

total time 8:26

ibbryn #214, u think this one is hard, wait till u get to the filthy fifty

8:05

BW = 140

Used 70 lb. barbell for thrusters.

First Fran as rx'd: 10:03

last time 6:24 but with 75# thrusters.

Talk about a lung burn!

27YOF
BWT: 105lbs

first time doing fran.

45lbs thrusters

6:41

dealing with a shoulder issue, so opted for regular pull-ups. probably would have gone a bit faster if i could have done kipping pull-ups.

great workout though, felt a bit dizzy afterwards.

Today i did 4 rounds of back squat 45 pounds 8 reps then after each round did bounding box jumps
then 4 rounds of shoulder press 45 pounds 3 reps then do wall ball 4 reps

later I did 3 rounds of
deadlift 12Kg KB 10 reps
10 one handed swings each hand with 12Kg KB
10 each hand klubbell 5lb

18:08....
went from 95, to 85, to 75, to 65 on thrusters (in second and third sets)....went from pull ups, to jumping pull ups, to gravitron machine....took way too much rest between sets, really should have been no rest, but hey, i'm trying....good workout...Aloha!

Age: 31
BW:170

Fran as rx'd 4:48

WOW!!!! killer vid

as rx'd 9:04 PUs not kipped (can't kip at my gym)

last time, approx. 22:00, i can't believe the time improvement

Very sore, any suggestions to cope? It took me 15:53 today. Still fat and workin' on it. Went from 55 to 45 to 35 on thrusters. Gotta start somewhere right? Regular pull ups are stil an issue, but I finished with the box jump pull ups.

First of all, hats off to AFT. Awesome video.

Age: 31
BW: 178

CFWUx2

"Fran"

7:20 all sets broken, but all the work was done.

Two hours after WOD, I worked on developing my kipping pullups. Have always done dead hangs.
Trying to use the kip to assist my M/Us.

Thanks Crossfit!

WOD as rxd did 55lb thrusters and jumping pull ups (we do not have a pullup bar) time 12:10.The thrusters kicked my @#* today but was glad for the challenge!!Kool aide anyone?

As rx'd

7:44

31/ 177

14:31

broken sets of everything, but good form

Fairly bad inflation on inside of elbow from pullups has not healed. Sub'd dips for pullups.

CWUx2

7:35 (first sets of 21 broken into 2 smaller sets)

Until this elbow heals, does anyone have any good subs for pullups?

75# Thrstrs
P/U's
6 DH,15 jumping
5 DH,10 jumping
5 DH, 4 jumping
11:22

Team Lakeland

Neil 8:52 Thrusters not very deep.

Jen: 8:15 35lb bar thruster, begginer pullups.

CFWU x 2

7:46

Completed WOD with 2 (1.5pd KB) and a 25# weight vest. Finished with tabata sledgehammer (16# and 8#) in the sand.

7:17

50lb thrusters
12 PU's
33 Jumping PU's

bw: 185

As rx'd: 7:30, a new PR for me.

Karl (as Rx'd) 5:27
Dorie (55lb/assisted pull-ups) 5:39

bw: 200 age: 36 warm up: 21:00 of rowing, 5000 meters.

20:43

under 13 min

I was hoping this one would be easier since last time but it wasn't.

32 YOA / 6'4" / 185 lbs.

As Rx'd - 10:04

roland-11:08, assisted pull-ups w/85 pounds
booty-do-9:00, assisted w/55 pounds. 65 pound thrusters.

Did Fran on 3 days ago on 10/21/2006 as Rx'd for time of 10:35. I tried to do it today. I warmed up, did a few sets of lightweight thruster but experienced noticable pain in my shoulders; so I decided to forego the pleasures of meeting Fran twice in one week.

On Saturday, it was the first time I did it as Rx'd without scaling the barbell weight.

5:47 as Rx'd

2:16 faster than last time

First time doing Fran

As rx'ed with some broken sets-8:23

55y.o. 156lb 5'10

19:14 sec. use 60lb barbell. Weights aren't my strength, Still a pretty lousy time. I had to assemble the pullup bar each set at the gym I go to, and couldn't do any kips lest the crossbar fly off the ends of the bars it was suspended between.

18:02
as rxd'
Subbeb 55# thrusters

Pull-Ups were not going so well!

10 min ellip wu 15/15.
9:46 vs
12:08 on 5/17/06 vs
9:02 (yeah,was gunning for sub 10 mins)3/6/06 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).
hr avg 134, hr max 170.

18:02
as rxd'
Subbeb 55# thrusters

Pull-Ups were not going so well!

13:02

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

18:36

45#thrusters
Jumping Pull-Ups

I had the pleasure of hanging out at OPT's place to watch OPT, AFT and OPT mommy doing Fran. Impressive, humbling and motivating. I thought I had gone pretty hard for a broken up 10:39 but since i was able to practice hspu, ring dips, kipping pullups about 15 minutes later leads me to believe I left some in the tank OR have amazing recovery abilities.

Age 50/BW 240#
"FRAN" as Rx'd (8:20)

CFWU (1 x 20) -pu's -dips

Thrusters 95 lbs 21/15/9
Asstd Ring Pu 42/30/18

Total Time:9:35

4:55 as rx'd.

9:25
Rom very poor, not even to parallel all reps
Wu=30 min stairs
Cfwux1 11 ring pu’s
End with light stretch

Used 45lb dumbells for thrusters.

6:35

10:14 as rx'd...getting back into it

9:30 Subbed Ring pullups and 54kg kettlebell

age-40
bwt-210#
time-5:15
A little tired after being up for about 48 hours straight. We had our second police officer killed in our area in the past couple of months. Our U.S. Marshals Task Force, that I am a part of, had a major part in capturing both of the suspects. Please pray for the families that lost there loved ones in the line of duty. The Officers worked for Montgomery P.D. in Montgomery, AL and Fairfield P.D. in Fairfield,
AL. Thanks, Task Force Officer Mike Reebals, Gulf Coast Regional Fugitive Task Force, Birmingham, AL.

21-15-9
95lb thrusters
jumping pull-ups

10:15

Kelly- Good lord, woman!
AFT- You made it look so easy that for just a moment I imagined that I might be able to......no.
Kate- you were my rabbit- but you smoked me.
Fran-
45# thrusters
jumping/neg pull-ups
7:34
Take care, all
Turtle
F/50/127

BWT: 174
three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Hated to do it, but subbed 75# thrusters. Could tell right away I would not get adequate depth with 95; they would have been glorified push presses.

Time: 10 minutes
Thrusters broken 7-7-7, 7-8, 9 good depth, letting the weight push me down.
PUs (chins) broken 12-9, 9-6, 7-2, chest to bar

MSR- I'm so sorry for your loss. Thank you for all you do. Be safe.

44, 5'11", 201lbs
8:10 with subs
-thrusters @95lbs x10, @45lbs x11
-4 kipping pullups, @80lbs gravitron x11, @100lbs gravitron x6
-thrusters @95lbs x5, @45lbs x10
-1 pullup, @100lbs gravitron x8, @110lbs gravitron x5
thursters @95lbs x3, @45lbs x6
-9 @110lbs gravitron

carol, 40, 5'7", 146lbs
9:32 with subs
-45lb thrusters; 1st set broken
-jumping pullups

trish, 36, 5'7", 136lbs
9:32 with subs
-45lb thrusters
-jumping pullups

Did the thrusters with a broomstick, and switched to broomstick ohs on the last set. I need to get those down first. Subbed pushups for pullups, done on a bench, doing about 4 on a hip height bench, the rest on a waist high bench. It took me about 13 minutes. I added lat pullovers, and 5 minutes of stretches.

Group Moffett

25, 20, and 15 reps of Squat thrusters
21, 15, and 9 reps of Pullups

Total time 16:25:21

Age 29 Bwt 195
As rx'd, pullups from dead hang
7+45
This looked so easy on paper...WTF!!!

Getting back into crossfit after about 2 month hiatus. I feel like I'm starting all over again. I haven't even been able to finish the last 2 workouts. Today I only did the first 21/21, for a time of 11:28. Last time I did the whole thing in 11:22. I've also gained 4.5 lbs.

Today shows me that if I don't stay with a fitness program, I will become a obese couch potato.

BW 204.5

Ryan 26/#185 3:16

Olivia:
6:07
Used 2 * 20lb dumb bells, can definitely do more weight next time

tryed out fran today and posted a time fo 3:15.4. finished about 5 minutes ago and am still breathing hard.

Age: 16, BW: 130

subbed #75 thrusters, time was 6:30

cfwu x 2 minus situps
gave blood a few hours ago, realized I wasn't ready to go hard on this one.
did thrusters 95 lbs x 6, pullups x 6, 5 sets, didn't time it, but kept in constant motion

3:56 as rx'd, new PR

CrossFit Oakland

"Fran"

21-15-9

95 # Thruster
Pull-up

Sub as needed.

Sam L: 10:56 as rx'd

Pull-ups:

Peter: 10:55 75#
Justin: 14:27 75#
Franklin: 8:49 70#
Max: 6:05 65#
Shira 9:56 65#
Leo 10:48 65#
Scott 12:53 65#
Candace 12:57 65#
Pat 13:10 65#
Dave 17:32 65#
Sharon 12:59 25# DB

Ring Rows

Tim: 14:02 65#
Nicole: 9:08 55#
Joanne 15:01 45#
Aminta: 10:21 20 DB
Janet: 12:53 20 DB
Jenny 13:32 20# DB
Connie 15:33 20 DB#
Annie: 10:00 15# DB
Eliza 13:25 15# DB
LaDonna 13:18 10# DB

sub 85 lb thruster

time 8:20
pr by 3:44

rxd

4:46

First time w/ Fran. 35yo, 160#, 5'10"

WU = (10pu, 10sq, 10su, 10s ss) x 3

45# bb, kipping pu
broken sets:
10,11/15,6 (palms out)
8,7/10,5 (palms in)
9/9 (palms out)

7:10
HR ~150
Not sure of form on thrusters. Not sure if should move up in wt next time or pay attention to form more.

5:49. Nice rush; thanks Coach, Lauren. My first sub six.

AFT - I don't know if I would have believed that time if I hadn't seen it. Seriously, I am just incredulous. I simply could not imagine that such a time would be possible.

On second thought, it's not. You are a cyborg with teeth, as someone noted above. I will go back to my previous worldview where such things are not possible.

Crap.

broken sets all the way through
mod. pull ups x's 3 63 45 27

16:12

11:19 AS RX'D

~ 27:00

3:50 as Rx'd (PR by 11 secs.)

BW 205

As RX'd
3:41

slower than last time by 19 seconds

as rx'd : 10:14

I think I was faster by 3 minutes...But those damn thrusters are still hard as hell. That's what I get for training bodybuilding style for 5 years and skipping leg day (for 5 years).

8:25 as rx'd

12:14 as rx'd (9 seconds faster than last time)
HR max 173 (same as last time), avg 155 (6 less than last time)
All p/u's kipping. One of the few WOD's where I actually feel competent!

11:02

2x50# DBs. Kipping PUs.

I'm disappointed as this was almost four minutes off my March effort, but considering my three-month summer hiatus, I guess I had it coming.

Since this is the place for true confessions to keep me humble:

45yr, 172bw
Sub 85# for thrusters: Broken sets all

PB on PU with 9 straight before crapping out on first set of 21.

total work out time including walking in and out for pull up bar.

17:31

Did 2 X CFWU before hand and then two more sets of incline situps and back extensions with 25lb weight. Called it a day!

5:31

as rx'ed

Thruster sets unbroken.

8:06 as Rx'd

10:28

21-15-9
55lb thrusters
jumping pullups

Finally figured out how to do jumping pullups right. I have been standing on two steps, which, when standing fully, puts my very close to the top of the bar. I bend my legs and then jump, but it hasn't been very difficult to do this. Today, there was just one step, which puts me with only slightly bent arms extended over the head. I actually have to jump and pull myself up. It cost my time, but required a whole lot more work in the back. I think this will help get me to doing actual pullups without any help.

Anthony (BW=180)
Notes: as rx'd
Time: 3:58 (7 seconds slower than PR)

Jodi (BW=105)
Notes: 55lbs thrusters
Time: 6:28 (14 seconds slower than PR, but she wasn't "going for time" ... which scares me since she was damn close to a PR)

First round: full pull ups, 40 kg thrusters.

Second& third round: (slight) jumping pull ups and 30 kg thrusters.

Broken sets all the way. I think I did it in about ten minutes.

wu: modified cfwu (squat, situp, back extension, pushups all x 10)
wod: 6:23, about a minute longer than normal

12:53. 75 lb. thruster.

ok I did this in 10:03, broke up the thrusters into sets of 10's except for the last set--pull ups I am still having trouble doing the kipping pull-ups I believe they are called. I seem to go back doing strict pull ups, Any advice on how to do them??

oh yeah thrusters... I did 65lb thrusters, still coming out of a knee injury. Tore my ACL & meniscus playing soccer 3 yrs ago, then re-tore my meniscus when I was deployed out in Iraq

BW 190

As Rx'd
5:23 --PR (0:33 better than last)

BW 168
age 37
12 mins
3 people rotating

As Rx'd

Anand 7:49

Margie 10:52

always forget how hard this one is...

Age 32
BW 250

~ 12 minutes - no stopwatch
pullups assisted as always :(

Got too far forward on a thruster in the middle set and tweaked my back again from a few weeks ago. Stayed on my heels and was able to finish. Amazing how a small weight shift changes major muscle recruitment.

As Rx'd 11:05

12:44
mods:
- thrusters with 4kg bar for form
- added 21-15-9 sets of hspu (bent at waist)

finished with 2.4k run in 13:03

6:04

30yrs, 5'9", 220lbs

"Pack" scaled

21-15-9
30lbs Thrusters
Pull-ups (52lbs assisted)

8:27
shoulder still hurts

Dang am I glad I checked the posted times. I was down on myself for my time of 8:43 as Rx'd. My PB is 8:01 and my training has been going really well of late. I thought I might break 8 minutes for the first time.

I am gently humbled by everyone's honesty here. This stuff is hard and it while we get a lot of quick returns on this kind of conditioning, much of it still takes a lot of time.

Personal record day!

30 yo bwt 186
Last time was at 20:30 with weight scaled at 85# and assisted p-ups

13:10 with weight as RXD! first round or p-ups unassisted but broken into 10-5-6 2nd and 3rd rds were jumping.

Thank you may I have another!?

Age: 41
BW: 161#

CFWUx3 (minus pullups)

as Rx'd: 7:17 (PR)
previous best was 9:19

All sets but the last were broken, but I'm getting closer!

bw 165#

as rx'd 2min 21sec

man fran is a beast...I love this workout.

(pr) by 1 second.

forgot to post yesturday because to excited about going to the World Series...GO CARDS...

age 41
bwt 202

first post since breaking ankle playing baseball in August.

10:01

nice to be back. ..

9:30
Substituted situps for pull-ups.

17min as rx'd, took me a little longer than expected because my hams were pretty tender from deadlifts a few days ago

As rx'ed:

5:08 - Thrusters felt like 1000lbs for some reason.

Last tries (so I don't have to look them up next time):

4:30 (subbed 65lbs thrusters) 7/16/06
8:44 as rx'd 4/4/06
12:34 as rx'd 3/6/06

I will be sub 4 mins bu 1/1/07.

7:47

subbed 100lb thrusters

47 sec off of last time of 7:00

as directed: 5: 30 or so.
flexibility work afterwards.

BW-196
7:32

4:33

modified with 45# thrusters and jumping pull-ups

last time, when i was just getting started, modified with 30# and jumping pullups, and it took me over 20 minutes

6:09

Modified w/35#. Pull-ups sucked for some reason.

Whatever.

Did 7x3 front squats, got a drink and then right into Fran as rx'd.

3:41

Not bad, legs were burning...I'd still like the thrusters to be a little deeper. Had to break the 15 into 10 & 5.

16:25 with jpu's

7:48 , went light on the Thrusters, 45lb, and assisted pullups.

13 minutes 55 seconds as #

Navy PRT:
93 sit-ups
80 push-ups
9:26 1.5 mile run

Fran:
10:07

Sub'd 95# Thrusters w/ two 50# dumbell thrusters

15:37