Finally Fran...

Here you go Gaucion, the tension is finally over!

Also, is anyone going to the games planning on camping on site or is everyone staying in hotels?

"gaucoin... my bad

fran! i don't believe we've met, but i'll introduce myself tomorrow..

Ref # 2:

Excuse me, games? As in CrossFit Games or something?

Wow. I meet Fran tomorrow. I love this stuff man! I was thinking to myself all day, "Please no more pullups." HAH! Seriously, I'm starting to love this stuff.

Heh.

Did Fran this morning. 7:22.

Maybe I'll try again tomorrow, see if I can break 5:00. Probably not, though.

Wow, gutty performance, inspiring as usual; but it's nice to see a 'mortal' doing these vice always the Crossfit gods/goddesses.

I love the name, Fran, but she's not my favorite gal. Still the forecast is she'll leave me sweaty, flat on my back, and weak in the knees.

gaucoin is going to be so happy!

#5 Lisa T

Yes i apologize for not clarifying, The CrossFit Games

I knew it

Nice work Megan!

I would like to note that I am not all that happy, especially considering I'm presently at the hall on a Friday night in Calgary and people are either doing silly drunken things or smashing their cars into each other.

My abs. are quite finished from today's WOD. Hope I can survive the pullups tomorrow.

It is sooo good to have you back in the gym megan. Great job on Snancy, keep up the strong work.
d

Megan has a great snatch!

24:58 as rx'd

24 yom 86 kg

CFWU x 2

then "Fran"

9.00 flat
Wow this one really hurts! Haven't had the pleasure of Fran before and I'm still sore all over from the last two days, but still... BRING IT ON!!

o yeah that was good

7.40

28/M/199

CFWU
fran 8:33
First exp with fran and she got me good. I enjoyed this one though. I think i'll do the pullups first next time. I was breathing pretty hard after the thrusters. Good stuff though.

'mortal'?
I see in this vid. great effort and the awesome product it produced. We may not all have the same SO-CALLED "perfect" or "goddess" physique but the heart inside a woman/man is what really matters. She's got some serious heart/grit!! Great Bod. too I might add.
Good Job Megan

great, thrusters in 90+ degree heat and high humidity equals no more lungs. cant wait!

40 y/o m
195lbs.

6:37 as Rx'd

Mark

Still looking for Albany, NY CrossFitters!

On the road this weekend, so no equip at all:( I subbed a WOD from Wednesday 05-16-07

3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions (subbed with 50 supermans on belly)

Time of 17'18". Almost 2x Annie's time. Hah! What an inspiration.

I'm guilty of skipping the warm-up this morn, but will still make it my warm-up some time this summer (instead of my workout)

Speaking of inspiration... Way to go Megan. That was the single most inspiring piece of video I've seen on CF to date! Just an incredible effort. Thank you.

My first post here, and I'm still in the warm up stage, feeling my way into Crossfit, before launching myself on it totally. But I felt so impressed with Megan I wanted to post and say how amazing it is to see someone work that hard. Reading from above it seems I'm not the only one that thinks it's very inspiring.

Mike

155bwt 26yo m

double wod - missed yesterday

8 rds on yesterdays session - all as rx'd

5 min break and stretch

fran - about 6-7 mins - i lost track as it all started to go grey!

good session today

33/197

6:48
as rx'd

Sure the boys in RP are crushing this.

2:44 as rx'd on new fat bar, 2:56 last time

bwt-165

I really like Fran; it's one of the best...

20 years old, male, 182lbs.

Done in 4:31 as Rx'd.

I've been waiting for Fran to come around since I started over a month ago. I'm getting over a really bad cold and I don't know if I ready for this... Bummer!.

28yo M 170lb 5’10”
CFWU x 3, 3 pull ups, 3 ring dips per round. 45lb thruster x 10.

Fran
85lb thruster: 10,5,6 – 6,5,4 - 9
Pull ups: 7,3,3,2,2,2 – 6,4,3,2 – 3,2,2,2
Time: 11:28

Compared to 070201: 15:11
Foam roll after

"Fran"
As Rx'd
All rounds unbroken
Time: 3:01

Nice work, Megan.

Does Carleton have bumpers on campus yet? (I'm an old alum.)

That's a solid squat

50/m/165
85 lb thrusters
10:55
some of these times are amazing

Mrs L
49/127
10 thrusters
gravitron pull up
7:07

When it says 95 pound thrusters, does that mean barbell and/or dumbbell? And if its dumbbell, is it 95 in each hand? or like 45 - 50 in each hand?

-Kyle

28 yom, 185 lbs

8:24 as rx'd

#35

95lb. thrusters, as Rx'd, are done with a barbell loaded to 95lb. If you wanted to sub dumbell thrusters, I would use two 50lb. dumbells for a total of 100lb. Why go heavier, you ask? Can you give me one good reason why you should go lighter?

31 yom
172#

just getting over a seriously bad infection in my leg - but fran doesnt want to hear excuses.

4:22 as Rx'd. though i am sick of Rx's at this point.

#37
There are times I've had access to dumbbells only, and I'd recommend going lower than a 95lb total. The extra stabilization required to handle the dumbbells will more than make up for the lower weight. My record with a barbell is 3:10, but around 6 minutes with around 75lbs worth of dumbbells.
IMO, there would be too many stoppages with 50lb dumbbells.

14:20

31 YOM
205

5:25 AS RX'D

20/m/138
scaled 95lb thrusters for 75lb thrusters
5:49

31 yom @185lbs

5:16 as rx'ed

32/M/185
did Fran today as rx'd 4:10

computer was down last couple of days so i couldn't post..

did yesterdays's...
6 rounds of
5 box jump 24" box
10 L-pullups (5 of 6 rounds used band to help with 'L'
15 knees to elbows

did Thursday's
21.15.9
hspu (against wall)
Ring dips (had to push off ground on several)
pushups
13:42

77777777777777777777777777777777

7:08

46 yom 165#
Did full CFWUx3

Fran as RX'd 4:55 first sub 5:00
pullups kipped and unbroken
thrusters 21 (1:06),7/8(1:30),4/5(1:05)

OPT you're a freak. Nice work

BW 171

as rx'd

3:48

CFWU x3 sans pull-ups
Fran 7:14 as Rx'd
160# 33yoa

Also a quick thanks to everyone at Hyperfit USA (CrossFit Ann Arbor). Doug Chapman has an outstanding facility and a great group of people there. If anyone is in their area I highly recommend stopping in for any of the classes. Thanks for some outstanding workouts! I hope to make it back soon.

25/m/165

As rx'd 7:32.

282#/43 yom

Still a day behind

AMRAP(20') - as many rounds as possible in 20 min of: 5, 24" box jumps, 10 tippy toe jump pullups with a 3-4" L hold @ bottom and 15 KTE

4 rounds plus 5 jumps and 10 pullups w/L hold. I went a head and finished the 15 KTE after 20' for 5 rounds.

28 yom 225#

Fran as rx'd
11:15

I'm blown away by some of the times people are posting. 3 minutes is insane!! At least it gives me a goal to work towards.

36yom 149lbs
CFWUx3 pu dps 5rps

Scaled to 2x35lbs dbells

9min34secs

1st rnd
Thrusters 10/11
Pullups 15/6

2nd rnd
Thrusters 7/6/2
Pullups 10/5

3rd rnd
Thrusters 5/4
Pullups 9

Thruster 65#
strict pullups

12:20

WU
.5 mi. walk on treadmill and stretch
Oly bar thrusters
65# thrusters x 10
PU's
WOD
6:59
partitioned 21 & 15 thrusters
lower weight to 75# or 85# next time.

65 lbs thrusters and chinups broken jumping on some time= 11:43 getting better

34/M/152

10:49 as RX'd

My upper body is thrashed from the last couple of days. I'm still doing strict pullups as well.

Row 1000m
CFWUx2

5:53 w/ 65 lb thrusters

Almost a 2 minute improvement over the last Fran I did at the Ann Arbor cert.

Neil: 8:21
Then 30 ring dips in 1:42

Row 1000m, stretching, CFWUx2 (-pull-ups)

As Rx'd
5:27

This was my first Fran time! Last time I was in a hotel and had to sub. The time before my pull-ups did not have full rom.

bw: 190

As rx'd: 7:23

4:32

Took 3 min. 21 sec. off my first Fran in February, and that was with gravitron pullups. Happy with this.

Crossfit Cleveland workout in the park.

FGB, park-style, with partner:
Burpees
Med-ball throw
Walking lunge
Box jump 24"
Push Press

Partner total: 665 (pretty much equal contribution from each. Thanks Mike!)

Thanks to Bill and Paul for another Saturday in the Emerald Necklace, Cleveland's Metropark.

Fran as rx# in 8:28 min.
have fun, Johan

Completed Fran and my wife and I added 1/2 mile hard runs on treadmill between rounds.

myself- 20:30

wife - 23:15 using 30/40lbs. thrusters and assisted pullup machine

without runs would have been in the 8-9 minute neighborhood for me and 10 - 12 for my wife.

17yom 160lbs
7:10

3:09 - 65# thrusters with complete overhead lockout, kipping pullups. PR by 2 seconds....slowly closing in on the sub 3 minute mark.

Mark
7:18 75 lb

elbow forced a sub of 120# wide grip pulldowns for pullups, so...

21-1.51m
15-2.12m
9-1.46m

total-5.50m

6:45 as prescribed. After a food-and-booze blast last night I'm pretty pleased.

Tariq

OPT, inspiring time/score as usual! How fat is your bar?

Scott

23/m/225#

CFWU 3x12 (3x5 Pull-ups+7 Push-ups)

Fran as rx'd
10:40

25/f/133#

breakfast: run 47 minutes = 6.1 miles

still breathin hard from the run,
WOD:
thrusters @ 70#
= 9:45

1st time w/Fran. she's a hoot! pull-ups still suck. lookin forward to improving. luv it!

I must be misunderstanding this Rx.

Is it three rounds of 21-15-9 of Thrusters and pull ups meaning round 1 is 21 reps, round 2 is 15 reps, and round 3 is 9 reps?

OR

Is it three rounds of 21-15-9 meaning round one is 21-15-9 of both exercises, round 2 is 21-15-9 of both exercises and round 3 is 21-15-9 of both exercises? I find it hard to believe everyone is doing this method and doing 135 pull ups and 135 thrusters in under 5 minutes.

Please clarify for me. Thanks!

M/35/5'8"/160

As rx'd
11:23

7:58, first fran for me

34/M/213

3 rounds Warmup

as Rx'd

9:25

2:44 not my best, lazy through transitions! will fix this next time.

34/m/203 lb

as rx'd
6:45

subbed 45lb dumbbell thrusters

28/F/110#

4:14 (last time 5:38)

55# thrusters
kipping pull-ups

pre-CFS class
5x5 deadlifts 130x5, 145x5, 150x5, 165x5, 165x5
KB snatch work for about 20min

first workout back after being out with a cold for 3 days.

pre-cfwux3, thrusters-8X65#,6x75#,5x85#,3setsx3 95#, c 5X3reps pull ups
wod as rx'd-5:39, 2nd date with Fran, 6:55 first date
thrusters-11,5,5-5,3,3,3,1-3x3
pu-10,6,3,2-3,3,3,3,2,1-3,1,1,1,1,1,1 on fat bar

7:52 as rx'd

+ 14 lb weight vest

'Heavy' Fran
2:38 with 115lb. thrusters

age 41
bwt 210#
time as rx'd - 4:05

7:08 but used DBs @ 50% BWT

9:04 as rx'd

BW 224

- all thruster sets unbroken
- pullups were slow, many broken sets and finally resorted to neg-only. just can't get the kip down yet.

bwt145/21yo/m

6:52 as rx'd

i do my pullups on and i-beam so its more of a ledge than a bar, anyone have any comments on this? dont know if its better or worse for me but its all i got.

Played golf yesterday...so made up Fri. did 5 rounds, the L PU were the killer.

Need to go back to the gym later for Fran.

Male
Age: 30
Bwt: 130

Fran as Rx'd
6:28 - PR

I, rather foolishly, took six months off CrossFit, and two months off from doing anything physical, at all... And I only managed a spectacularly dismal 9 MINUTE FRAN. (Ouch) With, (ugh) jumping pullu-ups, and (ew) 35lb. thrusters... UGGGGGGGLY! Oh well, live and learn and then get yout butt back into CrossFit, stupid. Won't make the same mistake twice.

43/m/168

6:29

PR!

13:32

first time as RX'd (used 65# thruster and kipping pull up's)

no pre or post today, i'm smoked.

wow, Mary Ann and Kelly, great work - gives me something to work for.

36yo/195lb
5:43 as rx'd
PR!
21s were unbroken.

4:35
Didn't have it today.
Couldn't find the groove for thrusters.
Will shoot for under 4 min next time.

5:13

Fran is over too fast. Give us 3 bars of death. I want the community to groan in pain.

Fran as Rx-ed in 7:35 (22 secs better than 8 May)

Cheers, kempie

32, 200lbs

CFWU x3

as rx'd 11:17 - ugh

short wind sprints afterwards

I couldn't do this workout again. It always takes so much out of me. I did it last week as RX'd in 3:04. My personal record. Here is the video... http://video.google.com/videoplay?docid=-8648968688546396151&q=crossfit+atlanta&total=11&start=0&num=10&so=0&type=search&plindex=7

i dont know what just happened, but it said the posts didnt go through. I guess all of them did.

"Well, hello there, Fran. Allow me to introduce myself: Noodle, Twitchy Noodle..."

Scaled down to 65#.

Time: 11:24 (minus time to find/wait for an empty pull-up bar)

9:40

I'm ready for rest day. Still sore from the last couple of days.

37 190
as rx'd
New PR 3:11

Viola
Fran scaled
30lb thrusters
jumping pu's
5:34

Scaled thrusters to 75lbs since I have to work on proper technique.

21/M/141

8:20

Gotta love the good kind of pain.

I did 5x9 sets. Started with 95lbs but finished with 75. Pullups were gravitron mostly minus 85 lbs. Brought my sugar with me. She did hers with 45lbs and gravitron at minus 115. Felt close to puking a couple of times so I knew I was doing something right. I felt so good about finishing that I forgot to record the time. Cooled down with twenty minutes of lame biking and elliptical. Gotta give in and do what other people want to do sometimes. ;0)

Next time I will try 9x5 instead.

Me 32yo 171lb day 4 of crossfit.

Her 33 yo "not telling"lb ;0) 1st time EVER doing a full squat with weights much less the WOD!

Thanks to crossfit I learned that she coud put a 2x4 under her heel to compensate for a badly reconstructed ankle.

Awesomeness!

27/m/215
as rx'd
8:09

BTW - tonight 9pm pacific. Ultimate Fighter 5 finally!

Go B.J. Penn!

27/m/165#

WOD as Rx'd: 24m30s

First time with Fran, and not a good one at that.

65 lb thrusters (tried 95 but could only do about 4 consecutive)
Pullups for 21
Jumping Pullups for 15 and 9

18:00, my elbows are giving me grief, coming down too hard on my Jumping Pullups I think.

Fran (scaled):
21-15-9
65lb. Thruster
Pull ups

7:45

29/M/185

As rx'd: 7:23
Previous: 8:54

Did firecracker, #16 from yesterday, post yet? Good luck, if you haven't.

44yom/220lbs

As rxd

8:00

35/196#
as rx'd
7:14

17/m/167
7:46
had to go up stairs to get to the pullups >_<

New PR for me! 5:24

41yom 180lbs

First date with Fran in 4 months of CF. I guess she told me in her own way she wants to stay single!...

Scaled down the Barbell Thrusters to 80lbs. Still nursing a tender shoulder AC, so the pull ups were the chin just below the bar. Broke everything down into subsets.

BT 15-6,10-5,9
PU 15-6,10-5,5-4

Time: 9:27

Post: 100 x Back Extensions, 100 x Push ups.

My goal was to make it in less than 10, but to make it in less than 9:30, now that is a bonus! I love thrusters, they are my favorite CF exercise I swear, but they punish the hell out of me!! What about you Jay P.? Where are you man? I'll bet you are camping or hiking somewhere. I hope you have a good time man! Cheers

I need a resource for diet. I was 5'9" 260 three months ago. I try to do different crossfit workouts that i can handle but my main training has been swimming 1-2 miles per week, cycling 50 - 70 miles per week and running about 3-4 miles per week. I feel great, i am not sore i havent had shin splints, i have lost 10 pounds, my close fit better. My issue is I am having trouble with having enough energy to maintain a prolonged workout. there's no push or spring in my exercise. im not bored, or sore or fatigued, i dont get it. Is it just a function of getting in shape? Is there somewhere i can go or read about food strategies to maintain power. Or am i missing a bigger picture issue becasue of lack of experience. thanks. if anyone could help i thought it would be this community.

as rx'd 4:21

bw - 200
32:37
knee hurt, subbed 95 lb. shoulder presses for thrusters

50/M/155
Scaled to 85lb thrusters

10:36 PR

Delighted at a two minute improvement, and in awe, as usual, at the incredible smokin' times of all you little whipper-snappers.

Go Keith!

22/F/114bw
5:33 for my 1st Fran w/63lb

3:52 as rx'ed, new PB.

I don't feel very good now.

6:55 as rx'd

Ryan (#114), I posted your question on the message board. I was curious about your question too. Hope that was okay. I'm trying to learn as much as I can as well!! :)

Ryan #114, Kevin #121:

The answer is some form of the Zone diet, paleo version or not. Get a copy of "Enter the Zone" and get started. Ryan, go to www.brandxmartialarts.com and start doing their scaled WOD as your major exercise. Visit the board; keep up posted.

Welcome aboard. Fasten your seatbelt...

"keep US posted"...still shaky from FGB...

9:05 (Sub 75 lbs)

10:25 as rx'd

Age 35
BW 145#

As rx'd:

6:23

39/183

6:39

Last Sunday- 7:01
February 2, 2007- 8:01
October 24, 2006- 11:29
July 2006- 16:00+

Thanks Coach!

M/26/195

11 minutes

29 yom 6'2" 203lbs
As Rx'd
9:18
pull-ups slowed me down.

4545454545454545454545454545454545454545454545454

7:57.

I had to run between stations, so that slowed me down a bit, but still under 8:00, and that was my goal.

FC does CF day 2

Met Fran today. Scaled so much it was sad.
Thrusters 21 @ 45# broken and bad the rest was @ 30#
Jumping pull-ups. More jumpy than pully.
Sweat poured but I did finished and the time 9 minutes -a PR ha-ha
Felt so sorry about the pathetic effort that I went for a little run. I winced in the beginning as the slight jiggling felt like someone was bouncing cannonballs off my pecs, lats and whatever is attached under my arms. Putting on deodorant hurt as well.

Lunch was hearty soup and motrin.

Life is good!

34yom / 230

9;40 as rx'd.

mixed in a few jumping pullups at the end.

28/m/212

7:35 as Rx'd

Down from 12:20 in April, pretty happy with that improvement

Age 30, 5'10" 176#

all pullups jumping

6:25. 40 seconds faster than last time.

Go Firecracker!

I hope the comment about the lovely and powerful Megan being 'mortal' didn't sound like an insult or dismissal, it was nothing of the sort. I love seeing folks work that hard, was yelling for her watching the video; it was genuine inspiration.

Fran, 7.37; only 9s less than my previous best two months ago, but really it was much better since I was doing real pullups, arms extended at the bottom, no leg push off the floor to get me going. Still amazing and delightful to me to be able to swing with full arm extension and no shoulder pain.

The awesome times above are incredible - but I also like the fact that mortals will put their best efforts up there. Crossfit is not just for the gifted few; it is for the determined few.

25 yom 6'2" 155#

13:13 as rx'd with strict pull-ups.

with 65 lb thrusters - 11:05
All sets broken

Nice work OPT Mommy!

12:30

Saturday AM class @ Brand X

Big Dawgs
4 rounds
Run 400m
15 deadlift BW
15 HSPU

Pack
4 rounds
Run 400m
15 deadlift 75% BW
15 HSPU

Puppies
4 rounds
Run 400m
10 db deadlift
10 elevated pushups (feet on tire)

Buttercups
4 rounds
Run 002m
10 db deadlift
10 pushups (feet on tire)

Bwt: 133

Did this a couple weeks ago in 3:14

A little fried for some reason, think I'm going to go for a run and stretch today.

4 rounds
Run 400M
15 x BW Deadlift (145#)
15 HSPU to Pad

HSPU are still better with a pad under me and I was surprised I could do any after JT yesterday.

31:54

M/38/190

As Rx'd
9:20.

Last time out, 9:40, and I was five pounds heavier this time around. That's a good thing, right? Sort of? Not really. Any way...

More better faster

44 / m/ 200lbs

as rx'd

8:19

6:45 as rx'd and a PB - last Fran was 10:07 so very pleased. chins done on new OPT fat bar.
rd 1 - thrusters 15/3/3 Chins 7/3/4/4/3
rd 2 - thrusters - maybe 5/2/3/3/2 chins 3/3/3/3/3
rd 3 - thrusters 3/2/2/2 chins 3/3/3

I still need to decrease my times btw fractioned reps

Pre: cfwu x 2, bwu x 2, thruster practice with 65/75/85/95

Rx
3:08

34:30 as rxd w/ ring pullups

halfin for a month... 11,8,5
3:34

19yom/150#

1km row + CFWUx1 + stretching

21-15-9
Pullups (kipping)
80# thursters (scaled to my weight)
19:45
as rx'd!! First weighted workout to do as rx'd!!

21yom 167lbs

75lb thrusters, broken sets
100-94-88lb asst pullups

17 minutes

Anyone else have experience with falling off the crossfit wagon for a month or so? I kinda started slacking once I finished up my term at school and the show I was in, but now I'm a little annoyed that I'll have to rebuild so much. At least I'm back in the gym... any advice on learning how to take a break without losing track of things?

M/26/178
CFWUx3
WOD as Rx'd: 4.59 (new PR)

M/26/178
CFWUx3
WOD as Rx'd: 4.59 (new PR)

33M / 185# / CF #122 / CFT 825

CFWU + "Fran" as Rx'd in 7:49 (compared to 12:36 on 1 Feb)

7:41

pr by an unofficial 3+ minutes

29yom/ 165lb
21-15-9 65lb thrusters and pu. Time 5:50

7:30 as rx'd. Pretty happy with that, in the basement.

just over 7:00; using a wall clock so not sure.

35/175

5:50 for a new PR by one minute

3333333333333333333333
7:03
Mrs. McC- First FRAN: 9:30- 50# Thrusters and 46# assist Gravitron

Mrs.McC is going to start CF for real now. Now that I may have convinced her that there is enough "cardio", in fact more and better development of endurance than running alone.

CFWU x2 (only 5 pull-ups a round)

6:47 as Rx'd.
Forearms were tight after this one!

37/m/168

Screwed up, so I didn't start timing until 21 thrusters were done. End time was 7:46. I figure I was about 10:30 total.

Subbed 75# thrusters.

44 yom 192 lbs

Just started crossfit coming off a shoulder injury.

CFWU (3x10 sub'd pushups for pull-ups)
WOD: 19:58 (less than impressive - breaks too long)
BT @ 95 lbs 7-7-7, 8-7, 9
PU @ -50 lbs 11-5-5, 9-6, 9

Love the site, keep up the great work. Congrats to all that kicked Fran's butt. Some of the posted times are really impressive.

CFWU X3 minus pu
Khannnnn! I mean Frannnnnn!

6.5 minutes

could go deeper on squat portion of thruster
kips/jumps at failure

50/m/145

sub 55-lb thruster

11:34

first time doing all the pull-ups for real. most of the time spent on pull-ups. that's been the hardest thing for me to get since starting crossfit about 8 months ago. next time 65-lb thruster.

M/27/195 2nd week of CF.
I guess posting a rediculous time is all part of the growth process....
18min. broken reps in all sets.
damn this is no joke. I played D-1AA football and this is an entirely different level.
"If your not getting better, you're getting worse."

35/M/178
CFWU X 2
FRAN
9:23

First Fran so hoping to do better next time.

m 34 bw 156

Done at 86 NYSC

Personal Best Fran, as Rx:

7:50

bw:110

fran: 9:44
50#
3 mins off my pr however I went up 5# and didnt use bands on the pull ups! So I am happy with results.

27/M/190
10.38

M/45/145
CFWU (15 push ups and only 5 pullsups per round)

"Fran"
9:52
First 2 sets of thrusters broken to; 15-6//8-7.

Happy with that as the last time was with 85lbs at 13:32.

Got lots of work to do to catch up to those damn Calgary Firefighters. Jeesh. Good work guys :)

200#

3:15 as rx'd (2:43 last time)

Atta boy, Trevor!

firecracker #133

Yep, I think you're gonna fit in jes fine here. Great post. Welcome aboard. Fasten your seatbelt...

3 CFWU 10

21 95# thrusters
10 kip, 11 jumping pull ups
15 95# thrusters
5 kip, 10 jumping pull ups
9 95# thrusters
3 kip, 6 jumping pull ups

5:55

thanks gaucoin. I was pleased but know I have room for improvement. My forearms were on fire for about 10 minutes after and I was still trembling a good 20 minutes later.

Wilson #155 - great improvement
Firecracker - welcome aboard and look to improving your times as opposed to comparing against others.

27yo, 5'11", 172 lbs

About 14:30
Had no energy when I went to the gym. Just plodded through this one.

5:22 with disclaimer-
i was lazy to go all the way down on the squats today. so probably cheated. last time 8:07. Scaling to bw155 (87#) 41yearold male.
also finally getting the kipping i think. still had to split up the final sets of pullups but not the first one. doing this momentun thingy w/knees all the way up. i guess these still count as long as i'm not pushing feet off ground and am getting a full pullup, it's as close as i can appromxate the kipping videos on my home door jamb bar
woohoo!

I will let you all know if this is the best workout ever after I do it in under 5 min unbroken tomorrow! (5:22 last)

21 yom 175lbs

as Rx'd 8:45 first crossfit for a long time

OPT Crew- great work over on FRAN today!!

29 yo male, 207 lbs

don't have a 95 lb barbell so used 2 12 lb weights. Weak, I know. But I just moved here and I'll have my weight club membership either tomorrow or early next week...

Anyways, 8:48.

warmup 3rds of 15 reps of squats, dips, unanchored situps, plank (held for 15 secs), pushups

modified wod (lack of equipment)
21-15-9
single leg assisted squat (21 ea leg...)
modified pike pushup (feet off playground dip bar)
kipped pu's

bwt 240 age 31

time: 13:57

12:50

28/f/154#

Brand X modified - 9 sets of 5 55# thrusters, chin-ups

Thrusters were easy. Chins were another story.

Good news: I did my chins on the high-up bar attached between cable stations and discovered that this bar is away from the wall enough for kipping. Of course, I need practice, but my clumsy newbie kipping did help.

Bad news: my forearms, still fried from yesterday's workout, were failing out on me and feeling irritated. I was leery of overworking them like I did a couple of weeks ago, so I switched to beginner pull-ups for the last two rounds.

Time - 23:00

92lbs- all that was available

o/w as rxd

11:40

Right... so for some reason when I read "3 rounds" I thought it was the entire thing three times. I'm going to go cry then sleep for the rest of the week.

47 minutes...

Right... so for some reason when I read "3 rounds" I thought it was the entire thing three times. I'm going to go cry then sleep for the rest of the week.

47 minutes...

27/M/6'5"/230

19 minutes. Ouch.

10:00

10:05

#177 Trevor S--

Thanks. Nice improvement yourself. The last time I did this one I barely got to level on the thrusters and pu were on a fixed bar and I still had to hop a bit. This time was almost unbroken. Thrusters were down to an old medicine ball and the pu were on my "trapeze-style" AgainFaster bar and timing forces my kipping to be a bit slower. My forearms hurt so good I almost cried in the shower...lol. I'm shooting for a sub 6min next time.

I'm continuously blown away by everyone's improvements. I've never felt so strong, and I'm still a beginner. Thanks Coach.

Man I wanted to throw some exclamation points in there, but I didn't want the post to get held up. Maybe I'll start using something like a ^ or a /?

gaucoin--feeling better? nice work.

5:27 as Rx'd

Used rings for pullups (still no pullup bar t the new place), maybe I am not used to them but ring pullups felt much harder than bar ones. A 20 second improvement.

cfwux3(-pullups)

as rx'd
10:05(pr)

that hurt,after week and 1/2 off for vacation

7:39 as Rx'd.

I was shooting for 10 minutes. Very pleased.

Form was good on most reps.

Age 51/BW 240#
subbed single arm thruster @ 30# bar w/full squats, otherwise as Rx'd (20:41)

33 yo M 185#

8:13 as Rx'd

3:50 Rxd

been out of the gym for a while. sub in 65 lb thrusters. some sets broken. 6:17.

as rx'd

6:07

45yo/6'/225#

First date with Fran...CF'ing since 2/15/07

4:45...

Room for improvement. slow on the squat portion of the thrusters.

Still continue to be impressed by these posts...

Wayne.

BW 71kg
3.47
as Rxed
40kg Thrusters to D Ball
Kipping Chin Ups

age 38 BW 166
80# DB thrusters
no barbell
pullups hanging bar lots of movement
8:50 felt good

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

11:34 As Rx'd

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

As RX'd:

14:18 ! Personal Best by alot!

I was surprised to get a personal best after shoveling rock/gravel for 4 hours earlier!

-Beau

As RX'd:

14:18 ! Personal Best by alot!

I was surprised to get a personal best after shoveling rock/gravel for 4 hours earlier!

-Beau

Took me almost 20 min. Sorry time, but I am working out at almost 9000ft. elevation. If you think cross fit is a challenge already, try doing it at elevation. Its an a** kicker.

First time with this one...
CFWU 3x15, minus pullups, plus pushups
Subbed 85#. From the previous day's workout, my pullups were hurting. Did them all on the gravitron.
Total Time: 15:09
Ran 2 miles afterward.

Did Fran today, Sunday 6/24.

35/M/83kg

First Fran. Subbed 30kg thrusters because I don't think I'm up to 42;5kg yet and I had BJJ class right after the workout so I erred on the side of caution.

30kg Barbell Thrusters 7-7-7, 8-7, 4-3
Chinups 7-7-7, 5-5-5, 4-3

9:06:42

Had to jump up on the last set of chinups, I can't kip on the rack at the gym, it's not bolted down and it's too short for my height. Need to work on my thruster form, too. By the end I lost most of the leg thrust and they became a front squat followed by an overhead press instead of one movement.

BW = 166 lbs

Approx 15 min...around a 2 min improvement from the last one. Kips felt good, finally.

fran- subbed jumping pullups as i can't do that many yet.

9:50 - only first set of thrusters broken, all sets of pullups broken even done jumping.

laid on floor for 5 minutes afterwards and got some really weird looks from the other hotel gym patrons. Love it. :)

Joe-2:45
Fritz-2:45
Andy-3:30
Wade-3:31
Jon-3:34
All as rx'd.

42, 30, 18 thrusters with a medicine ball
21, 15, 9 pull ups

08:38

I'll get there, I guess.

7:15 as Rx'd

Age 29
BW 160#

2 mile run
15:24
then WOD
9:06

In Feb -- 13:03 first Fran huffing and puffing
Today as Rx'd after breakfast on a Sunday morning after going to bed early on Sat night
6:46
Rd 1 -- 21 T; 10, 8, 3 PU
Rd 2 -- 15 T; 8, 4, 3
Rd 3 -- 9 T; 4, 5
As always this CF stuff works! -- halved my Fran time

8:17 as rx'd

i believe this is a PB

12:45 (I think) as rx'd. Stop watch didn't start, had to reset after 1st round of thrusters

Still recovering from the marathon a week ago, apparently. First thrusters went well, then legs started to complain. Gutted through in 8:35. 3:50 faster than last time. Half my time of a year ago. Crossfit just works.

Got all distracted doing this one, and this was the first time I was able to do thrusters unbroken. I finished in 10:11, will be much better next time

24/M/150

Scaled Thrusters to 185

21 minutes

6:31 using 65# for thrusters.

35m/5'8"/75kg

CFWU
Little under 14mins by gym clock
BT's (40kg - 88 pound) became squat and overhead press as pain in right tricep after yesterdays workout -- must work on proper motion with BT.
Pu's 1st round form poor didn't extend out straight at bottom. Rounds 2 and 3 good form but very broken.

Pouring with rain outside. Friend just back from Texas told me about weather, cheap houses, low taxes and how positive everyone appears to be - nothing like the South East of England!

10:15

Scaled thrusters to about 35 kg. Used a shorter barbell (about 170 cm) + 2 x 10 kg plates. Have to find out how much that barbell weighs (my guess is 15 kg).

All sets broken.

7:31, as rx'd.

Pretty stoked, my best time by far and the first time completing with 95 lbs.

When I started CF, I could barley finish Fran with 65 lbs in 20 mins.

41 yom/207#
3-3

21 reps - 60# thruster (2x30# DB)
"Cheater" PU
15 & 9 reps - 70# thruster (2x35# DB)
"Cheater" PU
8:57
Followed with 6x2 sets of 90# thrusters

Jeff-@ home-3:08
Charity- 66# (Jr. Bar)-4:55

39/5'10"/175
5:11 AS RX'D
rICK m

26m
145

scaled to 75lb due to weight difference
6:10

Family Crossfit Day

Shane 6 and Megan 9 modified 10,5,3 broom stick thrusters and assisted PU
2:07
Mommy and Daddy jumping PU and DB thrusters
5:25

31m/215 32:44

101 lb thrusters (using kg plates)
I switched grips on pullups. (pullups are definitley my downfall on this one)

Bw: 210
21 yom

CFWU x3 (few pull-ups and dips)
65 pound thrusters
jumping pullups
8:35

1st Fran

Done a day late (due to inadvertent beer drinking at the beach yesterday)

CFWU x3 (1/2 PU's)

WOD
:02::58

Finally a sub :03 Fran! Not by much, but still reached my goal. Had to tape up my wrist pretty tight, so I lost a lot of drive coming out of the hole on the Thrusters since I couldn't put the bar on my chest/shoulders (Racked position). I think I could shave more time off w/a healthy wrist.

Get some, Go again!

6:57

8:35.

4:56 as rx'd Male 180 lbs 6'2"

40 yom, 158#
15:37 pb

44/M/168#
as RX'd
7:15

1st Fran; WOD #3 for me for CF. Tried to concentrate on form and movements.
60lb thrusters
jumping pullups; last set used gravitron @115lbs
10 min.

M/50/165#

Did this one on 6/24

Warmup: 10 min. on lifecycle + 3 rd. mod. CFWU (sub'ed pushups for PUs)

WOD: as rx'd but broken sets - 13:25

160/36/yom
Fran 8:38
75lb Trusters

as rx'd
9:19

1:14 faster

M/37/175

CFWU x 2 with fewer reps, no dips.

Used 50-lb DBs instead of barbell.

8:26

Breathing was the hardest part, plus still sore from yesterday's killer workout...

as rx'd
7:50

14:48 as rx

Did 21, 15, 9 rounds of
35lb Dumbell Thrusters
Pull ups (regular and jumping)
Jump and touch (9ft)

13:34

This was our first WOD. We have been training on rings for the past 3 months with pull ups, dips, body rows, and pushups.

Jake Banyan 21y/o 5'6" 157lbs
@95lbs
-Thruster: 21-15-9
-Pull Ups: 21-13(2 assisted)-4(5 assisted)
31mins 35secs

Jonathan Kinnick 24y/o 6'1" 190lbs
@95lbs
-Thruster: 21-15-9
-Pull Ups: 21-15-9
17mins 45secs

Jeremy Kinnick 27y/o 5'11" 208lbs
@95lbs
-Thruster: 21-15-9
-Pull Ups: 21-15-9
17 mins 22secs

We are all very thankful for Cross Fit!!

75# thrusters

7:30

32 yom, 185#

14:43, 1:45 or so faster than last time

Outstanding Job Megan!!

31yom/6'2"/200lbs

16:35

me 205

as rxed 3:52

Mary

subbed jumping and 45lbs

6:51

65# bb thrusters/kipping pullups

6:31PR (compare to 10:05 10/24)

Still need better thruster form, but I was inspired by all the great times out there, especially Norma, MaryAnn, OPT Mommy, Nadia (all the fast girls...Kelly too of course!)

Forgot...CFWUx3, BW 126

Who sings the songs in Video? Would love to download it to my ipod! Thanks!

Who sings the songs in Video? Would love to download it to my ipod! Thanks!

M/31/195

row 500m in 1:39
CFWUx2

Fran in 5:00

post: DB snatches up to 80#

65# thrusters
6:38

3:01 as Rx'd

75# thrusters, otherwise as prescribed. Finally feeling comfortable with my kippers - nice!
M/50yo/180/6 foot.

Time - 7:58. Personal best.

And to add one note.....Rearranged my garage today to make more gym space. Deadlifted toolboxes, cleaned crates of stuff, generally lifted and moved heavy objects with a strength and task endurance I simply didn't have a year ago.

I look back at the strength training I have done in the past and ask one question: "WTF?"

Which means, of course, "Where's The Function?"

30/M/200

Bike to gym

CFWU x 2

subbed 115# thrusters

8:50

4000M row, about 17 minutes

C&J up to 185#

First Fran ever

5:17
65# thrusters. Well off the pace.

Warmup: jump rope, mills & reverse mills.

M/45/6'/220

30 min jog

CFWUx3

WOD as Rx'd

8:40 (including a delay at the pull-up bar)

On my list of things never to do again, double up WOD's when I miss a day. I took a ten minute break after Fridays WOD to do Fran...Ouch! Did it in 9:35.

Fran 11:06" as rx'd strict with pullups changing grip. 30 second walk / jog betwen thruster and pullup station.

25/Male/190/5'10"

As rx'ed
10:33

26yom, 175#

8:31 as Rx'd

bwt:149 cfwux3
as rx'd 9:50

Burgener Warm-up

"Fran"

9:57
65# Thrusters

i don't understand how you can score times between 2 and 3 mins. i don't dilly dally around and i get through the first set easily with unbroken sets of thrusters and pull ups. even at that point, i'm closing in on 1:30. perhaps i'm being too cautious with the thrusters? does doing regular pull ups slow you down that much? i'm not about to change to the swinging or kipping pull ups, but what else could i do to move through these 21-15-9 rep workouts quicker?

32 yom
185
First "Fran"

as rx'd 15:00
Thrusters - broken sets, but great form
Pull-ups - mostly jumping
Dry Heave x3

Derek (39, #173)- ran 4 @ 29:34, then Fran as rx'd - 8:02
Alexis (15, #90)- bar, assisted - 5:58

#270 Jay

Both movements total 90 reps. At about 2 seconds per rep it would take about 3 minutes. Very "do-able" in theory because 2 seconds per rep is generous.
You did the first set of thrusters and pullups in 1:30. At that point you've done almost half of the total reps.

I noticed AFT did this in 2:38 with 115lbs - lotsa power there - amazing.

I shouldn't talk 'cause I've got another 6 minutes to shave off before I even get close but improvement comes fairly quickly.

Try the kipping - they're faster but the forces that are generated and subsequently taken on by your body are much greater than strict pullups.
It takes a while to get used to them - they hit a totally different area of the body.

And they're a lot more fun too.

Good luck

Not well today
Did it in 8:10 with 65lb. 20sec slower than last time,i kept lossing grip on the bar which cut into the time.

5:54

Subbed 75 lbs thruster, and did 15 dips and 15 pushups for every pullup...pu bar still out of commission...sucks!
11 min flat

33yoa M 220lbs

12:05

Sub'd 135lb overhead press for thrusters

tweaked knee twon days ago and trying to lay off squats for a while

SASASASASASASASASASASASASAA
under 45 m
CFWU w/o pullups or squats (3x15)

Fran 10mins
65# need to move 70-75
pullups broken

Abs and Hams

27m/200#

14:13 as rx'd

first time i've ever done fran as rx'd

7:51 as rxd.

My time improvement on this one from last time was incredible (from 13:06).

Crossfit continues to blow my mind!

39m,72/220
9:11 as RX'd
Thrusters strait
Pull-up still suck- not getting groove with kips
improvement from 10:20 last time, but off 8:45 PR

8:25 as prescribed

well... this one hurt sooo bad... I knew I was in trouble when I threw the first thruster over my head. lol

20 yom 180#

as rxd: 8:32

luck.

Mike: 5:15 p.r. by 45 seconds, need to work on my thrusters stamina, almost always have to stop and re-grip, pulls no problem

While I did Fran earlier this week (1st time) as a sub for the 10k, I'd only used an 80# barbell.

Today, did with #95, and took 14 minutes.

M/34(today)/174
As rx'ed.
10:56

28yom/6'4"/215#

14 minutes as rx'd. First time on Fran for me, I'd been looking forward to it.

33/M/170

8:18 as Rx'd

First time doing thrusters. They just got easier......

Sharing 1 pullup bar & 2 thruster bars:

Taylor: 10:45 No broken sets; jumping pullups
Ryan: 13:21 w/60 lbs thrusters; broken sets
AL: 13:28 broke up the set of 15 thrusters
JJ: 12:10 no broken sets; jumping pullups

Age: 41
BW: 165#

CFWUx3 (minus pullups)
as Rx'd: 5:16 (PR!)

sets of 21 and 9 unbroken

59 seconds faster than previous PR (6:15)set February 1, 2007

All sets except 9 were broken.
time- 8:43

As rx'd 11.29.

500m on C2
100 ft on rope climber
CFWUx1 1/2
"Hey, wanna play basketball?"
Played two games of bball to 15
sweating bullets...let's do Fran
9:30
now really sweating bullets...

3:54

85 lb thruster
11:00.84

I did a modified version of Fran:

Weight: As Rx'd
Exercises: Thrusters, Pull-ups, Dips
Rep scheme: 21, 15, 10, 8, 10

38/m/190#

As rx'd: 14:24

As punsihment for being so slow:
x3 of
1000m rows
25 each of GHD backextensions/sit-ups

AL

#################

Rx'd

7:58

As Rx'd, just a few days late.
First time doing Fran.
6.48

fran as rx'd

32 yom 175#
thrusters (broken up)- 10,7,4/5,5,5/9
pu's-21/15/9

stopped a couple of times to tape hands.13:00.

must not be doing thrusters efficiently, they just really seem to kill me. i always thought i had fairly strong legs and any of the squats exercises would be almost like an active rest for me. this has not been so. have been improving on pull ups exponentially though.

nothing like seeing some of these times to let you know you can always work harder, push harder and do better.

fran as rx'd

32 yom 175#
thrusters (broken up)- 10,7,4/5,5,5/9
pu's-21/15/9

stopped a couple of times to tape hands.13:00.

must not be doing thrusters efficiently, they just really seem to kill me. i always thought i had fairly strong legs and any of the squats exercises would be almost like an active rest for me. this has not been so. have been improving on pull ups exponentially though.

nothing like seeing some of these times to let you know you can always work harder, push harder and do better.

46
5'10"
193

cfwu x 3
as rx'd 13:15

M/48/5'10"/175

"Fran"

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

6:30
--------------------------------------------
Compared to 070201

7:03

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

21/220

WOD as rx'd

7:00 min flat
pukin rally today was the theme i think

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

As Rx'd, broken

13:20

26yoM
68kg
5'9"

"Fran"

as rx'd

4.26 PB

7:39

Ehh... Didn't get enough sleep, so maybe half a minute slower than I could...

95# is still tweaking my core on FS/Thr

Thr broken into 3 sets of 7/5/3

DONE JUNE 25

bw-200

wu
pullups, squats, goodmornings, presses, thrusters

wod-as rx'd

7:42 total-new PR

Thrusters much better this time. Pullups done 5 at at time, since my hands were sweating so bad I couldn't hold on the bar.

MC

as rx'd: 4.50
previous best: 5.58

8:51

Scaled to 65#

11:25

44/176

2 days late but as rx'ed: 5:09, :44 faster than last time.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/150

WOD as rx'd:

5:09

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

34/160
as rx'd. no time

41/M/170

First time doing Fran in a long time.
Last time 13.48 Today as rx'ed 7.16 new PR

First time doing Fran.

10:01

20/F/125#
First time doing Fran.
Been crossfitting since early May 07.
6:10

CFWUx3 (no PUs)
10:10
Something like:
16-5/21
8-7/15
5-4/9

29 yom 195#
as rx'd 3:48

25/bw 200

as rx'd 8:27

Age - 32
Ht - 68"
Wt - 205

CFWU(10) x3, subbed in 48/12 double unders
Rest

WOD - Fran, 21-15-9 w/ 95# thrusters, pull-ups

Round 1 - 4:07 (172 HR Avg)
Round 2 - 4:51 (179 HR Avg)
Round 3 - 3:22 (178 HR Avg)

Total - 12:21 (177 HR Avg)

Form on the thrusters were really bad. It's VERY crowded in the ship's gym. Still, it was as RX'd, so I'm cool with the time. Now to get it under 5 minutes.

+++++++++++++++++++++++++++
Feb. 1, 2007

Age - 31; Wt - 220
WOD - 21-15-9: 75# Thrusters, jumping pull-ups
Total - 10:45

++++++++++++++++++++++++++
Oct. 24, 2006

Age: 31; Wt: 235
WOD: BrandX Pack, 21-15-9 65# Thrusters, 120# standing lat pull-downs.
Total - 11:39

(done 6/25/07 after J.T. yesterday)
13:15...HR avg 163 max 181
About a min. shy of my PR. Right shoulder seems to always bother me on thrusters.

4:47, last was 5:37. Just came back from 10 days off, during which I went on a cruise for 5 days and ate myself silly. Can't believe I finally broke 5 min, now onto sub 4. Semper Fi

999999999999999999999999999999999999999999999999

TSCHANZY 45 YOM 5'9" 167 LBS

9:22 AS RXED ALSO RAN 8 MILES ON TRAILS WITH AND ELEVATION CHANGE OF ATLEAST 3000 FEET.

9999999999999999999999999999999999999999999999999

Fran 5:14 rx @ st. 3

9999999999999999999999999999999999999999999999999

TSCHANZY 45 YOM 5'9" 167 LBS

BEAT LAST ATTEMPT BY 3 MINUTES

9999999999999999999999999999999999999999999999999

41yom / 151

CFWU x3 x15
WOD - Did the Filthy Fifty with the team from CFLV
Great workout, great people, and great facility in Vegas. The group in Vegas wecolmed me as one of their own, it was my first crossfit facility to visit a great experience for me.
Time - 29:40

Will make up Fran on Tuesday when I return to Texas.

m/39/200 ish
6:28 as rx'd

Age: 37
B.W: 156
wod: 5:07 as rx'd - finished w/1 mile run

first set of PU on a ledge, next two on rings
75# sandbag thrusters
7:24, then crapped my pants

as rxd
11:17

CFWU x 3

WOD: "Fran" as rx'd.

20:37

5-6 minutes judging from clock on wall.

"Fran"
85# Thruster (last time 75#)
PU unassisted

7:00

No excuse not to do it "as Rx'd" next time...

47
230 lbs
95# thrusters
Pullups
21-18-15-12-9

21 minutes. Just needed to suffer a bit more than usual.

41/163
as rx'd
6:40

WOD as Rx'd
9 Min

M 31/202/6'

as rx'd
9:21

Anthony (BW=180)
Notes: as rx'd
Time: 4:15 (24 seconds slower than PR)

Jodi (BW=105)
Notes: 25 pound thrusters (taking it easy on hips)
Time: 3:47

Few days behind here...

Fran, as rx'd - 8:58

Rowed 2500 meters as well.

BW: 151

as Rx'd: 10:42

10:12

27 jun

4:20

incomplete squats on thrusters

cfwu x 3, subbed rows and pushups

10:09

used 100lbs because, well, thats all I had. would have prefered 95 for sure.

haflway through the second round realized that resting between exercises is not necessary since your muscles are "fresh";) Better to rest within the same exercise as needed.

Finished with 4 x 10 alternating pistols (total of 20 per leg)

6:14 (pr)! previous best was >10min
21 thrusters
21 pull-ups
15 thrusters
10+5 pull-ups
9 thrusters
9 pull-ups

41yom / 151

CFWU x3 x15 (-PU, Dips)

WOD - Fran - 1st time for Fran this was a fun one. Performed WO on 6/26/07
Time - 7:09

70 lb thrusters
25:18

45m, 200#,
cfwu3x (3 pu for warmup)

fran as rx'd 10:30! my second time doing fran, first was 14:45
and my first time kipping. I LOVE KIPPING. did the first 21 unbroken, a new pr, previous best was 14.

just amonth into CF, and I love it.

8:16 (65# thrusters)

I am slipping

11:19

1:38 off PB

5:09

5:06

37/M/195--Syracuse NY
As Rx'd: 5:41

CMG: 30# thruster, gravitron assisted PU: 6:53

2 500M row sprints afterwards...

:08::08

35/m/152/67

12:24 as rx'd

slower than I thought it would be. I'll definately do better next time. ABs still killing me from the other day!

11:20 to bosu ball broken 2/1/1 for thrusters, 0 for pu's
wu=30 min hard stairs level 15 on "new" ie: easy stairs

145lbs/30yoa

Did this yesterday.

Fran as Rx'd:

6:56 (previous 7:59 at April Cert)

21 Thrusters (broken-16,5)
21 Pull-ups (unbroken)
15 Thrusters (broken-5,5,5)
15 Pull-ups (broken-10,5)
9 Thrusters (broken-3,3,3)
9 Pull-ups (broken-5,4)

man that was tough, but happy about the time.

Fran with 20lbs dumbells

7:11

9:56
85# thrusters

65lb thrusters
14:02

i always think of Fran when people say they don't have time to work-out
used 45# DB
9:46

26m/225

4:17 as rx'd

070201

9:00

070623

11:31

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

10:55

My Abs still killing me from yesterday.

36/M/199

CFWUx2

8:37

First time with Fran - loved it. As much as I hate thrusters, this is on my list of favorite WODs now.

Age 35
BW 182

CFWUx2 at 13 reps (light on the pullups)
Last time 14:20
This time 11:59

23/m/175#

Fran
7:00 flat. 21 unbroken, 15 broken, 9 unbroken.

7:41

20# DB Thruster
Pull-ups on swingset

About 10 mins. Not having done much for a while showing pretty clearly.

4:28 as rxd.
6:38 as rxd lat time.

as rxed
5:19
3rd consecutive PR

as rx'd

3:29

middle round a little shallow on thrusters due to wide stance. Others pretty good. PU went well.

GTG later w/pistols

Age: 31
BW: 176

"Fran" as rx'd (Done on 06/28/07)
5:46 (pr)

Previous was 6:36. Previous to that was 7:20.

Gonna try to break 5 minutes next time...

Tommy - AM
As Rx'd w/ strict PU's 10:10
400m run - 1:30
185lb back squats for 12 reps
800m run - 3:00
185lb back squat for 12 reps
400m run - 1:30
PM - 5K

Debb - 1st Fran - time not kept/ worked on form, reps unbroken
25lb thrusters (1st time)
Gravitron Pull ups

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

7:34

4:49 cut about 4 minutes off the last time. All of the racing at the velodrome must be helping my pain tolerance.

************************ 07/01

9:37 PR

43/223

sd

~9:30 (pullup form so-so)

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

Time: 9.48

Hello everyone!!!

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

Time: 9.59

London Crossfitter!!!!

as rx'd

9.24

M/23yo/150lb

7:33.53

6'2"
31
185

AS RX'D

5:29 (PR)

PU's on gravitron machine with minimum assistance.
About 18 minutes

logging here, since it's the most recent Fran.

5:22 with 65#

PR by 2:11

22:56
-Used 75 lbs. for thrusters / 21 & 9 sets unbroken / 15 set broken
-Pull-ups all dead-hang and kipping / all sets severely broken
-Next time stay with 75 lbs. and get 21/15/9 all unbroken

8:40
As rx'd, all sets broken. Kipping pull ups.
Could use better form (more upright on thrusters, full lock-out on pulls)

three rounds, 21-15-9

65# thrusters
pull-ups

25:56

26/m
070623 @ 2030 070809
CFWU 10x1 (pressed for time)
WOD: Fran as Rx'd for PR of 6:18...pleased with that.
Guys in gym very impressed by my not puking...I told them "some people do this in under 4 mins..." So when the clock got to four mins, they asked if I was going to continue!! HAHAAH
So in HS track, the kids stop sprinting at 9.8secs because that's the 'best time'?

fantastic Fran tomorrow in my Gym in Italy I'll Make it done!

im just getting back into this so it broke me off good. did 70lbs and had to break the sets up so im sure it took me like 20:00. any advice for a good warm up? or a replacement for handstand pushups?

7:52 with 75# thrusters. Personal best for me by about 2 minutes. Next time as Rx'd

re: commet #40
I agree, but the main concept was heavier is better if you can handle it.
I usually use dumbells, but this time I wanted to try as prescribed. I'm a light guy, at 130 lbs and 33 yrs old.
I usually have a good Fran and do another one in three sets of 15 after the work out and stretching. I usually use 35 lb or 37.5 dumbells and attack it like a madman at about 3:35 pace.
That said, as required, I got about 9-10 mins. I had to jog around the gym back and forth to get to the pull up bar from the rack, but that was a good jog to recooperate as well.
I'll have to work on my form of handling the bar better so that I don't do a pure front squat into a jerk type finish. When I held it more in my palms and slightly on my shoulders I was able to go much faster. I felt it in my wrists as well. I did two more sets after a brief rest and this was a great work out. I'll keep switching back and forth with dumbells and barbell.
-Anton

32 yom 240lbs
fran
95 lb thruster
pullups

time 8:57 (new pr) (old pr 9:37)

done on monday instead of sunday

Did Fran this afternoon in just under 7 minutes.

Scaled Fran

Assisted Pullups
65# instead of 95# (I actaully messed up, forgot what the weight was supposed to be. My loss)

9:20

As rx'd.

9:29

10:28 (0:10 better than previous PR)

10/6/5, 10/6/5
9/6, 9/6
9, 9

75# thrusters
pull ups
situps
21-15-9
13:33