schweeeeet

OPT called it.

I like it!!

It just so happens I did an upscaled version of this one this AM.

115# Thruster
dead-hang PU

32:20

maximus and i did the exact same thing. only mine was 95# thrusters. this is pretty much the exact same thing that I posted in the rest thread....it got ignored though so please help!!!

Felt guilty about today being a rest day so I did
21-15-9 of Thrusters and pull ups for the first time. Don't remember if she has a name or not, but she definitely killed my @ss like a starving man with a donkey.
As Rx'd:8:12

only thing about the pull ups is i'm having issues with kipping. for nearly 5 years I've done nothing but strict pull ups, and this whole kipping idea is very foreign to me. I had to take lessons from a buddy which ate into my time a bit, but does anyone here have any helpful hints? i didn't see a video on kipping....

maximus and i did the exact same thing. only mine was 95# thrusters. this is pretty much the exact same thing that I posted in the rest thread....it got ignored though so please help!!!

Felt guilty about today being a rest day so I did
21-15-9 of Thrusters and pull ups for the first time. Don't remember if she has a name or not, but she definitely killed my @ss like a starving man with a donkey.
As Rx'd:8:12

only thing about the pull ups is i'm having issues with kipping. for nearly 5 years I've done nothing but strict pull ups, and this whole kipping idea is very foreign to me. I had to take lessons from a buddy which ate into my time a bit, but does anyone here have any helpful hints? i didn't see a video on kipping....

Yeh, Rutman! More videos from the king of DBs.

Trevor he calls that once a week, he was due sooner or later!!

I'll make this one up next rest day, I want to rest up for the PT test Friday morning.

I can't wait... this will be my second WOD. I have to admit I've been a "armchair crossfitter" for awhile. But I can feel the commitment now!

Just watched the box jump video.... Nicole has MAD ups.

This one killed me, and then I saw Nicole, and I came back to life!!!

The video gives some great examples of scaling....great jumps to all. We just built some boxes a few weeks ago and my son and I have been having great fun with them....keep the faith

JumpChump,
Look on the Exercises page. Under Pullups (kipping).

Does anyone in the community use bodybuilding supplements such as creatine?

Creatine Mono hydrate is good stuff!
Multi vitamin is good stuff!
Whey Isolate is good stuff

Steroids = bad stuff
Bodybuilding Marketing gimmicks = bad stuff

I thought Fran was done with 135 lbs, for the longest time (of course, this was before I knew about about bumper plates)

I'm a week behind on the WODs, for max-effort work. So, I'll be doing it with 135 a week from now.

Good luck everybody

#15 Wayne
this is all natural, baby!

My training certification just expired with ACSM, one of my goals was to eventually get a certification with CROSSFIT. Been Crossfitting since Aug. Is a Crossfit Seminar usually suggested before the certification. How long should one Crossfit before attempting a certification. Any suggestions?

More silly looks in the gym today. Crossfit Blue Spader style!! 7:07 and almost got a visit from sir pukie!!!

Wow.
As Rx'd 7:23 with a lot of kipping for a fat kid.
(The looks 1SG gets are because of the crazy look in his eye - not just the CrossFitting)

Had a feelin' she was creepin' an ah come up! I've never sucked wind like I did in Golden'06, Fran takes on a whole new persona up there!

Much love to all the crossfit community. One question, i'm a bit behind on the schedule, and today's workout was Front Squats. These really hurt my wrist and it's very uncomfortable. Any suggestions to what I can substitute? Can I just do back squats?

Respectfully,
Robert

Did a super fat fran: 135 lbs, 20 lb vest for pullups. 8:33

Wzup Family?

HOW TALL IS THE BIG JUMP BOX?

Looks like I need to kick it up a notch. Great video. Thanks.

And here I started to think Nicole was human there for a second!

#22 Robert, while you work on wrist flexibility, you can do front squats with the bar just resting on your shoulders and your arms crossed so your hands rest on opposite shoulders.
Just a tip...I realized at a recent Oly-cert seminar that I had my hands too close together on the bar for my clean-grip, and moving them out a few inches did wonders for my apparent lack of wrist flexibility. Good luck!

Love the lady jumping the boxitos!

Mary C.

Sweet box jumps! I'm proud of you champ.

Did this on Tuesday and will post for compare later

21yo/M/160lbs

4:56 as rx'd

felt like swimmin away from the boat and doin my own thing today.

3 sets:

-DB pwr clean to Press
(breathing ladder, 1 to 5 by 1's,
2-4-6-4-2
1 to 5 by 1's)
-400 m run
-wall ball 10ft tgt, 30lb ball
-one arm KBswings, 10 each arm

hurtin

16m30s

Slow time, but I'm very happy to be able to say: As Rx'ed! I didn't know if I could handle using the prescribed weight, and it definitely slowed me down, but I still finished. I was shattered by the end, which is a good sign I didn't wimp out. All sets were broken, but not too many all up. Pretty happy. Looking forward to my time coming down by half!

For you guys doing 7m and 5m, is this all you do every day - just Crossfit? Amazing!!

M / 37 / 185

As RX'd - Time: 9:59

1st Set: Thrusters 11 / 10 - Pull Ups 10 / 7 / 4
2nd Set: Thrusters 10 / 5 - Pull Ups 9 / 6
3rd Set: Thrusters 9 - Pull Ups 5 /4

I just realised I did pullups first, and then thrusters. I wonder what difference that would have made??

I know this question has already been asked but I am real keen on getting some measurements, what is the size of the big box that the one dude jumped onto so easily, it looked like there was a small platform on the bottom, so what was the total height? Sorry for the redundancy. Also what were the other heights of the boxes? Thanks for the answers ahead of time! ROCK ON CROSSFIT!

Did Cindy today due to back problem. Hard to do the thrusters with a bad back, actually it's hard to do just about anything with a bad back.

Cindy 15 rnds (50 % jumping pull-ups).

#mrjling: I second that!

I did dead hang pullups, 9:36

As Rx'd (first time...October was 30# dumbell sub for thrusters)
10:55

Cheers

#4 Taylor....I am assuming that Nicole is about 5'5, which would make the box about 4'6 or possibly even 5', just guessing from the photo. An incredible jump.

Had a great Fran this morning. Pukie knocked. I was guilty of going for speed and neglecting form. Will do again tomorrow.

Vance, Glenn and I all had PB's since the October Fran.

Pull-up form wasn't up to snuff, did Angie yesterday.....

Will not post a score.

Props to Brendan for some very graceful looking jumps. He seemed to levitate rather than elevate!

3:25

3:11 - A PR for me this morning. 65# thrusters to Dynamax ball, kipping pullups. Finally, no breaks on any of the thruster sets....what a difference it made in my time. Look out Annie and Greg!

7:11, used 70 lbs.

Due to the limitations of my basement/gym, I held 2 35 lb plates together for the weight on the thruster. Got a 7' ceiling, can't use a bar with weight. Will try 45 next time.

280#'s/43 yom

Fran w/135# and jumping pull ups

7:38

10.26 as rx'ed

CFWU (12), WOD as rx'd, 5m06s (PR), felt good during, very very average about a minute after...

Murph...

2nd try...http://www.newsday.com/news/local/longisland/ny-enseal0201,0,4864775.story?coll=ny-top-headlines

Male 40 yo / 6' / 187 lbs

18 min.

Scaled to 55 lb thrusters
Friggin' pullups...

7:56

Slower than last time but pull-ups were much better. All pull-ups broken first set of thrusters broken 15/6

"Fran"
As Rx'd
Time: 3:59 (PR)
Previous "Fran" Times:
4:01
4:13
5:18
6:25
9:39

21:08

9:59. (36yo/6'3"/213lbs)
Followed with 15 minutes on C2 (3939 meters)

Had to sub 40lb dbs given the configuration of my basement. Still learning the movements, but will bump that to 50s next time.

First time posting a score here. Have been Crossfitting for about 2 weeks. Never realized how hard pullups are for big guys with long arms. I hate 'em, but I can now do 10 uninterrupted.

Used to think that I was strong and had good endurance. HAH! The combination of intensity, variation, unfamiliarity and pullups is just a killer.

Starting to see results though. Up 2 lbs since starting (bad diet lately due to a plethora of circumstances), but set a new PB for 2k row yesterday: 6:51.

Crossfit helped me break through the "perceived exertion barrier". I was sucking wind yesterday, and then I thought: "hey, this isn't nearly as tough as Angie. . . "

m26/197#

subbed 40lb db's for thrusters

12:43

Age 30, 182#, 5'10"

Last 3 Fran's:
7:45
7:23
today: 7:03.

Got through with less total sets than last times. Today: 95# thrusters(21, 10/5, 9) + jumping pullups (21,15,9)

35YOM175

7:26

As Rx'd - 4:56...new pr.

m39/172#

Time: 20:08

Compare: First "Fran", no prior time.

Notes:

Thrusters: Started first round with 95#, scaled in 2, 3 round to 65#, 45# for form. Sets broken in rounds 2&3.

Pullups: Kipping, unbroken round 1. Assisted round 2, 3.

That sucked, a lot. Started out strong, but came undone pretty fast. Also had to wait for pullup station to free up in the gym which hurt time. Felt like I needed more recovery from prior 3-day cycle.

CFWUx3 (sub push-ups for pull-ups)

9:31 with 65# thrusters
Previous best- 11:36 with 55# thrusters

Finished with 5x5 overhead squats (45#)

UK

5th week -what a week! I can't remember when lunch hours were easy.

pb 2000m [7:20:8 - dammit! .8 off the board!]

then as Rx'd

11:01

Annoying margins - I'd like a round number once in a while...

as rxd - 3:32
18 seconds faster than last time

#24, #34
Small box 10"
Med box 20"
Tall box 32" plus booster, which I think adds 6" so 38" total. They are from BFS http://www.biggerfasterstronger.com/p_pDetails.asp?pID=371&category=14&subcategory=47&size=0&search=&page=

145lbs/30yoa

CFWU x 3 (modified)

First time w/Fran

Subbed 75lb thrusters (did Sunday's Push Press x 3,3,3,3,3,3,3 yesterday - will use 85lb or 95lb next time)

pull-ups were overhand grip, kipping

1st set unbroken for both
2nd set broken 10,5 and 10,5
3rd set broken 6,3 and 5,3,1

TIME: 5:45

#48 KMW

Great article. Murph, and all those who serve, is much deserving!

8:57
65# thruster

23m/5'9"/183

as Rx'ed
12:32

I'M HOOKED!!!

BW 174

As rx'd

4:53

Thrusters slowed me down.

w/u: 10 minutes on the recumbent bike (haha!), practice front squats, push press, thrusters, sit-ups, and back extensions for about 20 minutes
wod:
mfbunch: 5:41
kbchick: 5:10, subbed jumping pull ups, 30 lb bar (first set w/45 lb bar), great work!
joeyd should be posting a bit later after class

40M/5'8"/180

CFWUx3
"Fran" 8:20 as Rx'd
1M treadmill recovery walk

Thanks for showing the older lady working on the box jumps. It's one thing to constantly show Nicole's primo form, but it's another thing entirely to show someone to whom the 6" jump is approached with fear. It's quite inspiring. I mean, if a woman in her 70's can do Crossfit, nothing should be stopping YOU from doing it as well.

Plus I like to be able to see how others scale their workouts (especially for beginners/elderly). It will help to have additional ammo for talking to my aging parents about crossfit.

Thanks coach.

as rx'd time 10:03

set of 21
95# thrusters- 21
pullups- 7,5,5
time 3:16

set of 15
thrusters- 10,5
pullups- 5,5,5
time 4:13

set of 9
thrusters-9
pullups- 4,5
time 2:33

41/M

9:32, the last set of pullups were not pretty.

Fran as Rx'd: 9.07

3:37

:12 off PR, broke pull-ups at 12/3 and 5/4 otherwise unbroken and as rx

"Fran"

9:24 (1 minute slower than last)

All sets and exercises broken

5:28

As Rx'd:
Broken sets:
21[t-10,7,4/pu-5,5,5,6]
15[t-6,5,4/pu-6,5,4]
9[t-5,4/pu-4,3,2]
time: 20:28

Rx'd

11:31

Still recovering from illness.

Okay, so I pride myself on not posting stupid questions. And I swear I read the FAQ. But I'm looking at my time (20:08) and some of these other times of less than 10 minutes, and wondering.

I did 3 rounds of 21-15-9 thrusters, pullups. After reading the FAQ I interpreted that as:

Round 1: 21 thrusters, 21 pullups, 15 thrusters, 15 pullups, 9 thrusters, 9 pullups.

Repeat twice more.

Did I get it wrong?

age-40
bwt-212#
time-5:12

WU - 30 minute run

"Fran" - 7:29

37YOM/5'9"/153

Fran w/ 65# thrusters
8:03
All pullups broken in half, w/ grip change. All thrusters un-broken. 1st Fran.

CFWx 2
as rx'd 5:06(PR)
First set of thrusters unbroken, next two sets broken. I thought I was gonna get the last set of 9 straight thru, but I musta had "no" in my heart! So close to breaking 5:00! Thanks Coach!

27yo 200lbs

5:01 as rx'd

was shooting for sub-5mins, but close
probably could work on form

33m / 180# / 6' / CF25

10rep CFWUx3 (-pu, +jumprope)

1st Fran- 12:36

Thrusters- 21 / 10,5 / 6,3
Pullups- 3,3,3,3,3,3,3 / 5,5,5 * / 5,4 *

*assist with big toe push, controlled negative, light headed, good effort

As Rx-ed 9:01 - a long ways from my best but I take solace that all reps were good ones with full ROM. Thrusters were cake - all unbroken, pulls were in 5's, 4's, 3's and 2's. Been here before - I will be back on form soon.

Cheers, kempie

BW 135

as rx'd

3:17

Age: 41
BW: 164#

CFWUx3 (minus pullups)
as Rx'd: 6:15 (PR!)

3# heavier than last time (October 25, 2006), and more than 1 minute faster than my previous PR (7:17) prior to that, my previous best was 9:19

All sets but the last were broken.

17:55 pb

8:06 as rx'd

+ 12 lb weight vest

Male/28yo/165lbs/5'7"

8:21

Strict Pullups, last sets of 9 unbroken

QA4, Afghanistan

Male/26/170lbs/6'3

First time with Fran (she's hot).
Subbed 65# thrusters
Time: 4:58

cfwu x 3

8:23 as RX'd. New PR by 1 min exactly

Body still sore from Angie 3(?) days ago. Not enough sleep. Right hand still torn up too. Gonna be some good skin clipping today...

2:40 as RX'd (PR by :01)

Sweeeeeeet. I was hoping for this workout!!!!!!

Newbie... first WOD.

Been doing the same old for a while. Need to learn form on alot of these movements.

Thrusters with just the 45# bar. Unbroken
Pull ups
15/3/3
3/3 and wooped! Had to jump the rest.
Jumped all 9

11:21

WOW! In and out of the gym in a total of 40 min! I love it!!

m/38/145

65# Thrusters
Pull-ups
21-15-9

Time ~5:00

4:04 (PR)

65# thrusters, kipping pull-ups
1st and 3rd rounds unbroken
2nd round 9 and 6 thrusters, unbroken pull-ups

49/195

9:52
As Rx'd

49 yom; 230#
cfwu x 3 -pullups and dips

used dumbbells with my date with Fran (a lot of kicking and screaming and huffing and puffing)

45# Db thrusters x12; x6; x3
pullups x6; x5; x5; x5

50# Db thrusters x8; x4; x3
pullups x5; x4; x3; x3

50# Db thrusters x5; x4
pullups x4; x3; x2

time: 19:00

m/18/74kg

First WOD

40kg thrusters 21-15-9
Dead hang pull-ups- only did half 11-8-5

17:12

#79, Bayendor:

yes, you got it wrong.

round 1: 21 thrusters/21 pullups
round 2: 15 thrusters/15 pullups
round 3: 9 thrusters/9 pullups

essentially you did fran 3 times instead of once.

at an ave of 6.7 minutes per fran, that's a good time.

12:39 with 65lbs, 29 yrs 235lbs

WU
.5 mi. walk on treadmill
oly bar thrusters
65# thrusters x 10
WOD
Fran
5:30 as rx'd

Byendour #79

Just so I am sure, you did round 1 as described three times? If so you completed three full rounds of "Fran"! This WOD is one time through of 21Thrusters, 21 PU, 15 thrusters, 15 PU, 9 thrusters, 9 PU. As rx'd thrusters 95#, unassisted PU of any kind. Advanced times <10 min. Elite times <5 min. Some folks will scale weight in order to go fast/avoid injury/maximize met-con aspect of WOD. Sub-5 min. with ANY weight is absolutely flying.

If you did "Fran" three times your first round was probably around 5 minutes, and if it was "as Rx'd" your overall fitness puts you in the elite range here--major props! Careful not to overdo these, though. Rhabdo isn't pretty.

Welcome.

CFWUx2

65# Thrusters
Jumping pullups

10:08

Last time 9:45 with 45lb thrusters

yoa 37
bw 177

3:47 as rec'd (six seconds shy of PR)

as rx'ed:

9:48

CFWU (-PU)

Dropped to 85lbs after 7 reps (clock running during change)
9:52

5 rds (20/10) 20" box jumps

45/160

9:21

#102 Peter, #105, Bingo:

Thanks for clearing that up. It explains why I came completely undone in my "round 2 and 3". I figure my time was probably in the range of 6 - 7 minutes for the first round.

Feel like a bit of an idiot. I read the WOD as literally (21-15-9) x3. Oops.

My ego feels better now. Been X-fitting for about two months. Started with Beginners Workout on Dec 11, 2006. Went to WOD on 8 Jan 07. My times put me in the intermediate range for most things, so I was really surprised by this workout, and now I know why...

Thanks again for clearing it all up.

definitely wasn't fun when i broke up thruster sets and had to clean the bar to get into the sets again.

45kg thrusters (99lbs)
and pull-ups as usual

9:28 seconds

Also did the dead lift work out from before the rest day- i'll post that there though

9:00 as rx'ed

as rx'd 2:50 10 sec. off PR (2:40).

great job Jeff T.

Just when I think I'm doing good closing in on a three minute Fran along comes JeffT (#94) and Brent Colson (#114)...I realize I still have a good 30 seconds to shave off my time to catch you!

Awesome times!!

bwt-144
As rx'ed 9:08 PR

Six weeks of CF!

19:00
Thrusters as RX'd
Sub'd jumping pull-ups.

No run ins with Pukie, but he was standing just outside the door.

#62 Tony B- Thanks for posting the sizes of the boxes, it made me go out and remeasure the wall that I was using and it is only 26 inches not 36 like I thought! I guess it's a good thing I'm not a carpenter. ;)

#94 JeffT and #114 Brent Colson- Holy crap you guys are fast!

#115 Kelly- It's not like you are a slouch or anything! :)

Kate

Steve HB- Strong work bro!

Brent & Jeff- Holly crap!

XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX
95lbs--18:00

21yoM 175#

8:07 as rx'd.

Wow that sucked! Had to break it up each time. First time using 95#, usually use less. Humble pie tastes great today.

65# thrusters
5:09

Great job Kelly Moore,Brent and Jeff!!

CFWU X 2 switched pushups for pullups

Fran-
Time- 8:35
Last time- 6:32 with 45 lb bar only

12- 55 lb thrusters, dropped weight to 45 lb bar for last 9 of the 21 thrusters
15 thruster broken into 7,8
9 thrusters unbroken
jumping pullups

I had to take a small break inbetween the second and third round to do some deep belly breathing. I wasn't focused and forgot to regulate my breathing at the begining.

Kate

#79, Bayendor:

Wow, that is a painful mistake, I'd be in the hospital now. 1st round=21reps, 2nd round=15 reps, 3rd round=9 reps; same design as Diane and Elizabeth. That actually is explained in the FAQ but I guess that can be mildly unclear if you are new to the site. Rock on!

#79 Bayendor - great triple! I may just do that myself, so you won't feel alone!

4:40

I don't have it in front of me now but I think I was close to 8:00 last time.

TSCHANZY 44YOM 5'9'' 170LBS

12:55 AS RXED

THRUSTERS SUCK!

I did 21-14-7 again , makes perfect sense to me!!! About 9 mins, forgot to start my watch. Dropped the weight mid-first set from 40 to 30kg , then back up to 35. Jumping pulls. Tired today 6 hrs of teaching Robert Burns!!

TSCHANZY 44YOM 5'9'' 170LBS

OH FIRST TIME FOR FRAN

Great job today crossfit Rockford crew

Fran as rxd' 4:24

Deadlifted
1. 355
2. 385
3. 405
4. 410- 6lbs. up from crossfit total last week
5. 415 failed
6. 400 failed
7. 355
8. 375 quit while I was still able to walk upright.

3sets of 10 box jumps 36"-40" box inspired by todays video

TSCHANZY 44YOM 5'9'' 170LBS

OH FORGOT RIGHT AFTER 7 REPS MAX DEAED LIFT!

Big up to the older lady doing the box jumps. Brilliant!!!!!

We just did the Fran the other day in class at Petranek and I got a new PR!

I was pretty excited -- my old score was with 65# thrusters and a small band to help on the pullups and my time was 9:57 - that was last July.

This time I did it with 65# thrusters and no help on the pullups and finished in 7:52!

2:56 as rx'd

one of the #1 goals for me since i started CF 2 years ago was to go sub 3 Fran...i finally did it; i am serious in saying that if i had no other workouts this year i'd be happy with this result (well not really)...i now finally know what one olympic athlete client meant after they have done a 4 year plan for 3 min of work

26/6'6"/180 lb

I'm on a business trip in Boston, so I had to make due with what the "fitness center" at the hotel had to offer.

CFWUx3 (push-ups instead of pull-ups & dips)

Modified Fran
80 lb dumbbell thrusters (almost hit ceiling with db's)
heaviest weight on lat pull-down (approx. 200 lb; had to kneel on the ground in front of the machine and I still couldn't get full extension; sometimes it sucks to be tall)
10:26

M 50 69" 182lbs CFT 695
CFWU
Fran: 6:45
Made it to 16, 10, 4 on thruster sets. Kipping PU's, all unbroken

hey i just watched the box jump video very impressive my big sis whoops butt !!!! that box is almost as big as you nicole

4:19

someone explain the box jump up/jump down. wouldn't you want the start position to me more squat (more knee flexion) and finish in the squat-like position? It's more like frog jump, absorbs impact and really gets challenging.

As rx'd 5:37. Only 6 sec. better than last time, but I'll take it. Of course I had to follow OPT.

13:50
Subbed 48kg front squats for thrusters.

41 yom 6"1 1733
1st "Fran"
as Rx'd 6:35
THANKS OPT for the encouragement & guidance

M/31/200#

7:53 (assisted pull-ups)

Followed with 20 min. row. Good workout.

8:43 as rx'd
PUs on rings
Not my best time, I want sub 5 min.

Woody--

You shoulda ended with "but I did stay at a Holiday Inn Express last night"...way to make it happen! I'm getting ready to fly home from Iraq, all the way to Hawaii. As excited as I am, I'm just as determined to get in a CF workout every step of the way. Necessity is the father of invention...or something like that...out!

Echoing the thanks for showing the older woman doing the box jump. Given the shape of the average American, beginners need all the encouragement they can get. Props to her.

OPT welcome to the sub 3 min. club, that's a great accomplishment, excellent work!

32 YOM 5'11" 200lbs
CFWU x 2
As rx'd - 5:48

12:38

sub'd 45 lbs thrusters (A2A)
jumping pull ups (from the ground, hands off bar)

OPT that's kick ass time....I am truly inspired. I can't wait to hit the gym and see my time.

I concur, it's good to see the older folks in the video.....let's keep Nicole in just the same:)

ricky

25/6'2/206

I am still pretty new, it always seems to show up here.

Modified Fran
35# Dumbells
partner assisted pull-ups for 50% of reps

17:55

Newbie here also.

Did all three sets with the barbell only but did the 21-15-9.

Can't do a pull-up yet and didn't have an assist so I tried to hang from the bar for 15 seconds or so at a time.

I forgot to time myself...

10:37 - 1st attempt at Fran. All pull-ups kipped & broken sets. Got 12 the first time though.

Congrats OPT, I hopefully will be next to break 3:00

#116 Kelly Moore, brent colson and I would love to have you down in Rockford some saturday or sunday to do Fran. Could be fun!

2:19 as rx'd
Been waiting patiently for this...

thrusters-12/9, 10/5, 9
pullups-13/8, 12/3, 9
total-14:11

did sundays wod(pushpress 3-3-3-3-3-3-3) yesterday followed by tabata squats. today about killed me.

37 bw190
as rx'd
PR 3:31

7:36 as rx'd

As rx'd 11:04. All pullups were dead hanging pullups

As rx'd:
7:56

7:28 as Rxd. but:
PU
8R rest Jumping
2R rest jumping
1R rest jumping

8:02 as rx'd sandwiched between 2 1 mile runs.

8:07 and my hands cant type anymore

hats off to 5:00 finishers. i too am hooked.

scaled per faq (155bw, 41yoM, 87# thrusters)

2nd set thrusters split 10-5
2nd set pullups with 2 breaks, last w/1 break
neutral grip

Fran - 2:55 as RXed,
Comment #48 awesome article

140 lbs./19

first time doing Fran.

scaled thrusters to 75 lbs and they still really blew my time. pull ups were easy for me.

as rx'd.

15:40

How to find the other CrossFitters at a big box gym: Look for the other person doing pullups off the top of the squat cages because two guys are hogging the pullup area with their cable pulls.

33/195
8:43

9:39 as RX'd

37yo m 166lbs

CFWU x1

Fran:
7:55 as rx'd

2x10 Knees to elbows
Abs

rx'd

13:15

35/M/

CFWU x 3

65# Thrusters
6:00 even.

41 yo M 210

As Rx'd

7:01

I had a question. I'm a day behind, and will do Fran tomorrow for the first time. I've never done thrusters that heavy today, so I did a few today as a test. I did a set of 5 at 95#, but probably couldn't get 10. And who knows about the second and third rounds. I'd like to do it as rx'd if possible to get a baseline. Would people recommend me doing it pretty slowly as rx'd or scale it down? Thanks.

Did a 5k for the rest day (19:10).

28/M/185
CFWUx3

As rx'd, 8:54.
Last time, with 75 lbs.--14:00

28y/185cm/227lbs

1 month of cf and first " Fran"

As rxd 5:45min

I suppose there are different reasons to be jumping up to high platforms (like acquiring the skill of jumping to a height) but some of those examples are using a lot of trunk/hip/knee flexion to get their feet up so high. Could generate the exact same amount of power on a lower box w/less risk. Possibly more power, since they wouldn't be worrying about getting their legs up so fast.

I'm sure coach knows this, but it's not especially clear from watching the video.

4:04

Subbed:
#70 push press (realized after done was thrusters not pp so practiced thrusters)
Jumping pull ups or assisted with bands
5:35
Then deadlifts with EVQ posted at Tuesday comments
Box Jump play: Batavia Crossfit Crew

CFWU x3 (sub push ups for pull ups)
WU 21 60# thrusters (started the WOD but then someone was on the gravitron so I started over and called these WU)

60# thruster, asst pull ups

Round one: 21-15-9 (thruster unbroken, pull ups broken)
Round two: 21-15-9 (all broken)
Round three: 21-15-9 (all broken, thrusters were calling on pukie, pull ups broken but explosive)

Time: 25:38 (was at 13 min after completing two rounds. Each round took longer and 3 round most time by far)

Erin

After reading this I see I did the same as #70. “Byendour” style. Three full rounds.

The CF PR Crew

Rafael: 5:23 60#
Angel: 6:56 60#

Really liked that video. Good stuff!

24/185#

(15,6) thrusters
(15,6) pullups kipping
(8,4,3) thrusters
(5,5,5) pullups kipping
(5,4) thrusters
(4,3,2) pullups ugly, kipping

9:54 as rx'd

thought i was good at thrusters...

Completed workout, but not as RX'd

3 x CFWU @15 reps

15 thrusters - 95 lbs
6 thrusters - 95 lbs
21 pullups with assist
6 thrusters - 95 lbs
9 thrusters - 75 lbs
15 pullups with assist
9 thrusters - 75 lbs
9 pullups with assist

8 minutes, thoroughly humbled.

also, 2.5 mi run, 7mph as warmup

#164 continued

after a little break i followed Fran with

uphill jog 0.6 miles

Ross Enamait's Interval Challenge 19:43

(4 sets with minimal (ideal no) breaks):
12 burpee, 24 pushup, 36 squat, 400m run

followed by 1/2 can of tuna and 16oz coors lite

Tim:

6:52 (PR)

if I can avoid breaking up the 1st and 2nd sets of thrusters, I think I can break 5:00 on this. Never thought I'd even come close...

28 M 6' 193#

CFWU
As Rx'd used 115 vice 95: 8 minutes and change

Added an extra set of 6 reps each because it was so fun I just didn't want to stop.

19 yom/ 180 bwt

"Fran" as rx'd
4.36

big pipe: 6:54 rxd, left me smoked

M 175lbs 23yrs

CFWU

5.38 - as rx'd

CFWUx2 (-pulls)
Fran in 5:15
thrusters broken (15,6)(8,7)(9)
pulls broken (15,6) (10,5) (9)

Finished with partner medicine ball toss situps 2x25

So, are the box jumps part of the WOD?

Fran, as rx'd.

5:13. This might be a PR, but I'm not sure. Don't have my "charts" in front of me.

A little disappointed, but still feeling it from last few days, especially Laurie Miller's a**-kicking "boot camp boxing" workout while I was visiting in St. Louis. Thx to John Seiler - nice to put a face to the name, bro! - and Laurie for her hospitality and willingness to talk CF after smoking me and the other student. 2 people is too much personal attention. there's no dogging it there.

2/3 cfwu (-dips/pulls) and handstand holds afterwards. I'm up to about 10 seconds of solid handstand. Sometimes more.

AFT and OPT you guys rock.

Nice to see that the OPT contingent are growing and improving. Corson. Nice work. We are missing you at the w/o's Thurs nights though. Vince misses ya.

Cant wait to have a schedule that I can do the WOD on the day. But OPT keeps me in line.

Rob

Modified 71lbs thrusters

8:57

Definitely have to learn how to kip....

2.5 mi run before
195-190-185
hurtin on form and pullups ripped hands up

#174,
With my minimal knowledge about all things CF in my opinion if you can do it as Rx'd then you should allowing your time to be the measuring stick for future improvements, instead of the weight. The caveat to this is that in doing so you are not putting yourself at risk of an injury due to lack of form or strength while performing the exercise.

6:01

6:01

great workout i did mine at lunch and did it in 12 min i have been doing cross fit for a good two week just wanted to know if that was a good time

Done in A.M. with 40 lb dumbbells, 5:42 which just doesn't seem right, even with the weight difference it's a big P.R. did in the Afternoon after 3 treadmill 800s at 8.5 mph in 8:52 which is slow, but I guess I was tired.

cfwux3rds 15reps of ohs,pushups,situps, 10reps dips, 15 sec handstand hold

wod
95lbs thruster 21 15 9
pu's 21 15 9
this time: 9:36.7 (pr by 15 sec)
last time 10:40
best previous time 9:52

OPT- That was a great post.

Josh and AFT- Awesome times!

Kate

M/24/150#

CFWU
65%: Thrusters done with 95# and Pull-ups done kipping. 12:15.

M/24/150#

CFWU
65%: Thrusters done with 65# and Pull-ups done kipping. 12:15.

9:10
Pullups are killing my times. I guess time will improve them.
I scaled to 75lbs.
I am happy to have a time under 10 minutes.

26/M/68kg

as rx'd

4.52

first time sub - 5mins!

Ben: 4:32

25#dbs 1st set, felt glitch in bad shoulder
20#dbs 2nd, 3rd
11:27

m/41/5'10"/197

as rx'd (almost)

15:56

I wanted to lower the thruster weight after I started but I did not and broke the sets up a bit instead. Used a box to land my toes on for pull-ups so a partial jumping pull-up there and I am still the slowest on the board...some amazing athletes here.

bw 138lbs

as prescribed
3.51 this is a PR by 53 seconds!
broke the thrusters on the round of 15. (8,7)

I had been dreading this all day, was not expecting to get anywhere near my previous best but really surprised myself.

Thanks to Karl. Great training with you mate.

Also, thanks and congratulations to all the athletes at Crossfit Manchester on a first month of great work. We are proud of your effort, achievements and the spirit in which you work.

M 24yrs/188lbs

Fran as rx'd.

3:45 mins.

Smoked my old time! Performance literally has skyrocketed since I began fasting every other day.

lil pipe
5:50
good stuff...

20:00

36/180#

8:28

Paid close attention to thruster form - much harder workout. Thrusters limiting, pull-ups felt pretty good.

12:20

approx. 10 min (no stop watch)as rxd

21-15-9 of 20 kg thruster
11+10, 6+9, 0+9 of strict + jumping pullups

forgot to time it, my guess is between 10 and 15 min.

M 32y/o 6'1",200lbs
Hey Family,
Did Fran this morning and was disappointed with the numbers. I have a pr of 7:40 as rx'd, and this morning my Fran time was 11:05. Only difference was that I did the CFWUx2, and for that PR I did not, does that make a huge difference? And for workouts such as Fran that are benchmark workouts that come up on the WOD, should we do the CFWU 1-3x as rx'd, or should we focus on putting up the very best time. Sorry for all the questions, I'm a newly certified Crossfit trainer, and just want to provide the best for my clients

4:42

7:47 as rx'ed, 40 sec slower. Every dog has his day, but sometimes, it's just a dog. Thanks, Coach! BW:174, YOA:58

4:26 as rx'd

Starting "easy week" with an extra rest day.

Looks like we wanna see another AFT video! Fantastic.

#155 - Dan, a visit in your direction would be great! We'll have to plan a time. And let me know if you are in the Madison area. My gym isn't big, but it is functional. The only stipulation is that you can't be allergic to cats.

4:50 = PR

Last time around used 90lbs and came up a time of 11:32. This time used 95lbs and did better with a 7:59. Gotta love this stuff!!!

44/175

as rx'ed: 5:53, PR by 16 seconds.

CFWU x3 (1/2PU's)

WOD
:03::01

Thought that today was going to be the day. Everyone else was going sub :03, a goal I've had for a long time... almost a year. Grip got me at the end. Had to shake it out part way through the last set of PU's and didn't get it. Until next time Fran! Maybe by then I'll stop acting like a delicate flower.

Get some, Go again!

3:52 as rx'd
2:22 faster than last time.

28 y/o 170 lb 5’10” approx 11% bf
CFWU – pu x 3, subbed 8 ring dips per round. 45lb Thruster x 5.

"Fran"
85 lb Thruster: 7,5,4,5 – 5,5,5 – 4,5
Pull-ups: 3,4,3,4,4,3 – 3,3,3,3,3 – 3,2,2,2
Time: 15:11
Compared to 061024: +10lbs on thruster weight and – 20 seconds on time.

Note to self: Keep weight same next time and work on form and lowering sets per round.

50 yo M, 180#
first date w/ Fran

45# dumbell thrusters (almost all I have)
jumping pullups

7:20

as rx'd
8:04

33yom/152#

CFWU x3 (no pull ups)

WOD: Fran
As Rx'd: 11:27

Neil(49)&Ellie(52)

First time with "Fran"

Neil sub82.5lbs(will try 95lbs next time)
6.53

Ellie sub 50lbs(still a bit sore on the wrists)
5.54

Followed Fran with

X/trainer 500mtrs
GDH situps X 21
Stiff leg DL X 21 82.5/50lbs
X 3 laps
Neil 14.53 Ellie 13.24

Followed by

K/B swings X 21/15/9
Push ups X 21/15/9
Neil 3.50 Ellie 2.47

By this time the push ups felt really tough.

4:00 flat which TIES MY PREVIOUS BEST!!! CRAP!!

I was on my way to a sub-four minute Fran but my hands literally let go of the chin-up bar on the last nine. My grip was friggity-fried at that point.

Only difference from the last time I got 4 minutes was that I'm using the thicker (more manly) bar at OPT now - not the nice, padded, comfortable, cushy, I could sleep on it if it was a pillow bar.

as rx'd
3:46

Adc
3.31
40kg Thruster
Kipping Pull Ups

Happy with that!!Last best time 4.06,last time 4.11.

Alena
9.19
20kg Thruster
Kipping Neutral Grip Chins

47/M/155/620

"Fran"
75# Thruster
Kipping (sorta) PU

6:38

Last Fran was with 55# thruster, 5:30. Goal is as Rx'd. Gainin' on it.

Sub 3:00 as Rx'd....oh man! And DJ, 3:01, MORE than close enough!

CFWUx3

Maj A 2 mi wu run then as Rxd 9:11
Capt E 70# thrusters 6:17
Capt M 60# Thrusters 13:20
MSgt Z 60# thrusters 6:11
SSgt A as Rxd 13:00
Sgt A 70# thrusters 9:40
Sgt S 60# thrusters 11:32

tomorrow morning formation run then CrossFit.

Semper Fi

21yo M @ 145lbs

as Rx'ed with unbroken sets: 9:35

9:30

Team Campbell:

Away Team

lacked 95lbs but had 2 x 40#dbs.

WOD as rx'd with the exception of 2 40lb dbs subbed for the 95lbs.

Time: 5:51

So...

If someone came up to me a year ago and described my workout experience today the conversation would have gone something like the:

Man, what a workout. I got to the gym, changed, visited the loo, warmed up, exercised to the point of being shattered, took 5 minutes to recover during which I could neither think nor move, showered, dressed and left the gym, all in less than 45 minutes.

My response would have been:" man, you are full of ****!

Today's response would be: "DUDE, where do you Crossfit!"

Many, many thanks, Coach.

Team Campbell (Away Team)

subbed 2 x 40lb dbs for the 95lbs. Other than that, WOD as rx'd in neighborhood playground. (Temperature = low 30s but quickly warmed up after first round!!!)
Time: 5:58

Mike: as Rx'd 6:00
Erin: scaled thrusters to 75 lbs otherwise as Rx'd 12:28
1st time with Fran

firstly, extremely impressed by all the sub 5 even sub 4 minute times.
as rx'd 10:07 which is about 32 seconds faster than last time BUT really shows me that I have a lot to work on.
My thrusters were marginally better but still too broken and often too shoulder dominant.
Chins - what can I say!

I'll get you yet FRAN!!!

M/47/180#

CFWU X 1

Fran - scaled to 80# for thrusters, pull ups dead hang, then slight kips

13:50

Nicole: sub'd 70# thrusters 7:28

24/m/174
as r'xd:
4:21
long way to go,,,

and all sets broken...

13:57. 65# thrusters. Pull ups with spotter. All sets broken.

Broken sets after 1

4:49

1:32 FASTER THAN LAST TIME

"THE MORE WE SWEAT IN TRAINING, THE LESS WE BLEED ON THE STREETS"

6:50 as prescribed. BW-152#. Have been eating nonstop all week for some strange reason. Might be to do with winter finally having arrived.

Tariq

5:59

Used my hangboard for the PU's. Ouch.

as rx'd, 7:56

Subbed 75lbs

last time 8:16

6:39 this time PB.

Next time up to 80,85lbs

Hey-

WOD: Fran w/ 45DBs, Ring rows 6:27

[previous w/ straight bar, pullups 7:34]

Xtra: Ring dips 5x10

-K

Bingo# 243

I have just been contacted regarding a competition being held in May. I doubt very much if I'll be in competitive shape by then but as it's in Greenock(Scotland)which is only 25 miles away I'll go along and use it as test session to see how training comming along.

Will let you know how I get on.

6:30 (pr!)

Subbed 85 pound thrusters because of bad back.
9:58

55 y.o. 154lb 5'10,
10:58: 60lb for thrusters otherwise as Rx'd. I really felt dead today.

Did other people see this article in the NY Times today?

http://www.nytimes.com/2007/02/01/fashion/01Fitness.html?ref=fashion

Am I mistaken, or is so-called suspension training short of rings?

33/ BW 155
return to Fran (and Crossfit)...
my first one in about a year.
As rx'd
8:14

34 minutes. 21 unbroken, 15 broken, 9 unbroken

Fran as Rx'd

8:03

Have to keep up intensity in the second round of thrusters

Mike Donnelly

Time including CFWU x3 + 2 mile run

As Rx:

4:26

Remains the most demanding anaerobic workout (and the worst 5 minutes) I have ever seen.

Digastric muscles are the sorest from the strain upwards on the thrusters...not something you can say after very many other workouts...

30 yo male
5'10" 240lbs
6:41
back squat 225x10x2
calf raise bwx10x2

65 pd., 75 pd., 85 pd thrusters

mod. pull ups 63, 45, 27

12:14

4:29 with 65# bar. I believe that is a PR. You 3-minute studs & studettes better watch out...at this rate, I'll be there in oh, about 3 or 4 years.

Neilfit # 258

Good on ya!! Best of luck. We'll all be rooting.

D.

I just saw the video of Box Jump Variations. Although the video seems to make light of the failed jump made by the women in the pink shirt, I wish it would be emphasized that this failure, hitting your shin on the edge of the platform, can be very serious and cause a potentially permanent injury. I did this while attempting 10 x 30" box jumps. On the eighth jump my shin hit the platform. My shin was skinned about 3 inches and a serious cellulitis ensued: Swelling, pus, pain, unable to walk, lost work and very close to surgery.

I have found that if the box is put against a wall and I fail the box jump, I can put my arm out, push myself away from the wall and the box and avoid hitting my shin(s). I also now practice on a plastic platform with rounded edges, not wood with square corners.

180/34

6:50 not quit full range of motion because of torn miniscus but other wise as rx'd...knee feeling better

5:43 as rx'd

20yo/170lb

18:15 as Rx'd

22:00
Sub'd 45 lbs for 95 lbs

10:13
following 19 mile bike ride.
41 y/o

6:38 as rx'd
last time 11:25 with 85 lbs. Thanks CrossFit.

as RXed for the 1st time! 11:48
M/26/150lbs

all sets broken, lots of grunting, couldn't get full ROM towards the end of the sets, tweaked knee a little this week, but i'm excited about my newfound total body strength

M/26/205

15 minutes,
broke 2nd set of thrusters, 1st & 2nd set of PUs; otherwise as Rx'd

bw-198

wu
pushups, situps, goodmornings, overheadsquats, pullups, thrusters, ringdips

wod-as rx'd
8:39- 26 seconds slower then my pr

Can't seem to bang out the thrusters in more then 4 or 5 straight. Trying to find a grip that works for me. Gripping like a front squat makes the overhead press hard. Gripping like a shoulder press makes my elbows hurt from the compression of the weight squeezing the joint closed. Pullups getting better.

MC

6:45 as rx'd

15:02...

all sets broken...

teething infant=no sleep=no energy.

Looking forward to trying Fran w some sleep....

#131 Great job Evan!!!! Sub 5 min. Fran. See you on Saturday.

As rx'd 9:14

14:20

40# thrusters
40# assisted pull-ups
6:19

Team Lakeland
Neil: 99lb Thruster/Kipping pullups 9:00.
Slower than last time, but more weight, and a bit better form on the thrusters.

James: 65lb thrusters, mix of kipping and beginer pull ups. 11:13

Comment #282 - no excuses please. We all got problems.

6:47 as rx'd

BEN

rx'd

5:48

set 1 unbroken
set 2 5/5/5; 8/7
set 3 5/4; 9

comment #288 though harsh is correct, i am king of excuses, today its 8 hours of keeping CMT (country music television) on the air...aka watching the same tim mcgraw video 10 times in a row for 8 hours while sitting in a chair blech :)

38/186

CFWU

Fran as Rx'd 10:57

All sets broken - pull-ups were the major slowdown

31 year old male
6'2" 235lbs

As rx'd
8:02 New time by 2min.

As rx'd
11:42

30yo Bw 170

6:53 as Rx'd

11:52 as RX'd

The last 9 pull-ups killed my time.

As rx'd
6:57 - 45 seconds better than last

13:10 with 65# thrusters

31/ 185

about 10 minutes. Broken sets.

as rx'd Fran

18:55 this includes waiting on the meatheads to finish with the cables so i could get to the pull-up bar. about 3mins. still a-lot of room for improvement

STT 17:00. 45# thrusters. jump p/u

first time Fran:

14:20

thrusters easy, consider 115lbs

pullups not as great as they once were.

probably b/c BWT = 194 these days

28/F/105#

55# thrusters
kipping pull-ups

everything broken...badly!

time: 5:38

last time: 45# thrusters, 6:47

Asskickers on here. Very inspiring.

400m jog
3xCFWUx10 -Pullups +Pushups, subbed Ring Dips

scaled to 75lb thruster
14:47

400m jog

31 /M/158

Time 9:50
Both exercises broken. Great workout. First Fran.

Fran was my first ever Crossfit workout in March 2006. I did something like 14 minutes back then.

Today : 7:25

And another first, again thanks to Fran : I met Pukie !!!

M/30/200

WarmUp: Row 1k - 3:47

Fran as Rx'd - 14:15

Strict Pull-Ups, muscles fatigued on sets before the heart and lungs. Heart Rate only ~150bpm. Gotta get the kipping motion down.

Followed up with some core work and stretching for 20 min.

CFWU

My girlie shoulder still won't support too much, used 65lbs v. 95...and I think I start my watch a minute or so late,,,,so, about 18:00...but I'm talking really good dead-hang pull-ups darn it!

rock on crossfitters!

al

bw: 201 age: 37 warm up: 15:00 of jump rope

20:57

bw: 185

As rx'd: 6:48(pr)

167
4:00
Took breaks between sets and felt much better than last time. PR'ed by 1 second as well.

as rx'd
~18 min.

Warm-up:
3x15 broomstick squats
3x15 push-ups
3x15 sit-ups
3x15 back extensions
3x5 pull-ups
3x10 dips

WOD:
21x65lbs Thrusters
21xbw(-140lbs)pullups
15x65lbs Thrusters
15xbw(-160lbs)Thrusters (too light)
9x65lbs Thrusters
9xbw(-140lbs)pulldowns

Total time:35min

32/5'11"/176
As rx'd. 6:31, new P.R. Previous best time was 9:20 on 12/31/06. Pass the koolaid.
-John

Fran as RX'd:

PREVIOUS:

061024: 10:07

TODAY: 6:05 (PR)

I'm embarrassed to post my time.
3 Rounds of CFWU - Pull Ups

FRAN as RXD
29:45

I could only do about 3 of the Thrusters before I reached muscle failure.

Hopefully next time I meet with Fran, I'm better equipped to handle her :P

38M/155#
Fran as RX'd
14:20
Many breaks

Form started to go near the end - probably should have scaled weight.

Scott

3:08 as rx'd
7 seconds better than my previous best!

7:50 w/ badly ripped callus vs
9:46 10/24/06
12:08 5/17/06
9:02 3/6/06
10:40 12/22/05
14:45 11/15/05-1st fran after hernia surgery.
11:13 8/30/05-right before surgery

10 min ellip wu 16/16. hr avg 124, hr max 176.

good climbing day today, went to do the WOD and picked up my 25lb dbs, shoulders said no, just the same way they had been twinging in a couple climbing moves. Time for a week off, which I haven't truly done in 8 months. Be back 2/9. May work on skills still, but no WODs.

7:50 with 65lbs.
New PR by about 2 minutes :)

Still finding out my baselines, so this time I learned that I can go up on the weight with thrusters, and that it feels a lot better with a bar than with dumbbells!

Warmup:Row 1000m, run 800 m approx. with the dogs. CFWU x3 -pullups, +pushups.

Subbed 15kg (33lb) for thrusters (not enough, as it turned out), jumping pullups on my new cage (easier than on the rings!).

Time: 11:10.

Cynthia

subbed 65 lbs for the thrusters...most pullups were dead hang, with some chin ups.

6:53

felt good today.

13min 15sec
75 pound thrusters
Pull-ups
21-15-9

21/15/9 x 95lb TH / theroband PU 13:10

back feeling a bit funny

6'1" 200
CFWU
11:10 (mod pullups)
11-5-5, 5-5-5, 9

12'20 Thrust those hips forward.

61, BWT 283.
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups-mostly slight jumping, but unsuppoerted.
All rounds broken. My daughter says I'm cheating on the Pull-ups, but at least I'm getting them done. 17:15
Then 15 min on stationary bike.

Age: 27 BW: 173

As rx'd: 5:19

5.58-new PR

Male / 48 yrs / 174lbs / 5'10"

"Fran"

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

7:03

Fran"
BWT: 177
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (Broken: 5-5-5-6, 5-5-5, 4-5)
Pull-ups (Broken: 11-10, 8-7, unbroken)

Time: 17 minutes. Last time was 11 minutes, but 75# for thrusters-big difference). Great workout!

15:28

All sets broken.

48yr/old 200lb
CFWU x 3 sub push-ups for pull-ups & squats
scaled to 65lb thrusters
Dead Hang pull-ups [low ceiling]

8:58

--Fran:

Sub'd 72lb thrusters
First 21 bar pull ups, negatives
last 26 ring pull ups, negatives

13:59--