I'll be in Atlantic City for a seminar (but no car) from Monday until Thursday. Any xfitters in the Atlantic City area? Baring that, anyone know of any gyms in the area?

So I did a bunch of pull-ups yesterday and found something strange. My ability to to pull-ups on a squared edge (like the top crossbar of a squat rack) is a lot greater than if I'm holding onto a rounded pull-up bar. Anyone have any idea why/ has the same experience. I'd like to think that my form good enough that it doesn't matter but thats the only thing I can think of.

on a side note, as I pop blisters on my hands i think to myself wow tomorrow's gonna hurt.....alot

question about calluses...
why do you guys experience so much rippage, tearage and bloody messes during workouts? i have calluses covering half my hands and have only had the occassional tear.
are your calluses fairly new?

Improper care of calluses. I usually trim mine every rest day. The one I ripped yesterday was 5+ months old, and I didn't properly scrape it down this last rest day or before deadlift day. I won't make that mistake again.

Nice to see Fran up again!

AaaaHHHHHH Yaaaaaaa

Just to throw this out there, CF San Fran is a top notch operation. I haven't been to too many CFs around the country but have been to several and SF is the best. First of all, you have the Golden Gate to gaze at for a brief moment as you do sprints. Second, the guys that run the show are all very knowledgeable and very supportive. Keep up the good work CF San Fran.

postscript: they are very supportive of the military as well!!

I've been looking forward to doing this one for the first time

My first fran! I can hardly wait (to scale it and still take forever and feel like I got run over by a truck)! should be good though

i've noticed the thruster excercise in the video and is it the exact movement of a squat coming down and then a push press from the squat position up?

I have always wondered about the magic 21-15-9. Any rhyme or reason to it?

Wow my forearms are jacked from yesterdays W.O.D. and I am scheduled to compete in a 5k at UCLA. This will be my first Rx Fran, wish me success!
Stay true Crossfitters everywhere!

did this today 24th of aug

4.21

21/m/220/6'6

I literally thought to myself, I know it's gonna be Fran. I've been wanting it all week. I won't have access to a gym tomorrow, so I can't do it until Monday. It'll be my first Fran.

The freakshow in the video is known around these parts as the Boz.
I'm talking full on russian space monkey, out there freaky.
Next time we are either going to make him walk to the Golden Gate Bridge and back, or we are going to sprinkle glass on the pathway.
Even then, it won't be possible to contain him.

ps. Thanks for the shout CFNavy. We are missing many of our big guns around here. You guys are welcome at our table anytime.

kstar

o dear. this is bad news for torn palms. gonna hafta do my best to bandage em up.

on a different note: roaming diane looks kickazz!! definitely gonna try it! i used ta luv handstand walking when i wuz in kid gymnastics :-)

did this on my b-day, 0819. posted a pr of 535. still off "cf duty" while at home with wife, 23 monthold son, and 6 day old son. good luck all.

#11 Matt-

And the number of the WOD shall be 21-15-9, not 20-15-10, nor 15-15-15, nay it shall be 21-15-9. So shall it be written, so shall it be done...in accordance with the prophesies.

Naw, I think it just works well. They are all divisible by 3 which makes it nice if you have to gut it out 3 at a time. The decending reps also work well by making it a little bit easier each round so you can mentally commit to going straight through, or at least attempt unbroken sooner. I know it would be much harder, probably impossible if I were going all out, for me to do Fran unbroken if it was 15-15-15. That last set would be ridiculous. Yet it is still the same reps...45. Just works well as a technique to get the most work done in less time. I'm not sure if Coach has ever shared his reasonings, but I can almost hear him saying, "I dunno, it just works".

Man, I've been waiting for Fran. Can't wait.

I often knock out tougher movements in 7-7-7, 5-5-5, and 3-3-3 fashion as well.

Randy Couture wins decisively. 40-something ain’t nothing.

#19 - I new I should have avoided the internet all together, I'm watching the UFC later and have avioded the mma forums all day (in australia) to keep it a suprise

Not your fault , but kind of ruins it for me. No more internet today

Big-time sorry, bro. Wouldn't hurt my feelings if the post were removed....

Fran is my homegirl...I want that shirt

Amazing fight! Great main event

Man, that video was crazy. Dude walks on his hands better than I do on my feet.

Fran tomorrow, this is gonna hurt me like no other. Makes me wish I didn't eat almost half of a Dairy Queen birthday ice cream cake for my cheat night...

Hey all,

I've developed a problem with my sciatic (sp?) nerve on the right side. The deads on the last workout were very painful, and I quit after a few reps, figuring I didn't want to inflame it further. Any ideas on how to deal with this? So far, the pain is just in my right glutes, but I've heard of it extending all the way down the leg. Any help would be appreciated. Dang, I was actually looking forward to the deads!

B

Anyone from the Fort Benning, GA area? or know where a crossfit gym is around there.

any istanbul crossfitters out there...? headed over from black box NYC..

CFWU (excl. pullups), WOD as rxd although 45kg (99lb bar), 3m35s (PB)...fought pukie for next 10 mins! i won!!

I couldn't agree more with CFnavy (comment #7). My wife and I dropped in to San Francisco CrossFit a couple months back and had a great time. Great group of people and top-notch coaches. Kelly, his wife Juliet and Adrian are absolute studs.

My boy Ryan Jensen put forth a valiant effort but did not come out on top. He is a true CrossFitter and gave everything he had. Great plug for CrossFit for those that stayed up past Randy's fight. Post a comment on our site (CrossfitOmaha.com) if you saw the name on his shirt. I love this community.

On deployment in southeast asia and happy to report times and improvements for them (some of my team) and myself:
Mike: 4:03 (6:36)
Josh: 5:30 (7:08)
Conor: 5:50 (N/A)
Chris: 3:35 (5:20)
Marian: 8:30 (9:46)
Harvey(myself): 3:23 (5:21)

So on the average, we all improved by about 2 minutes. My first "FRAN" was at the CF certification in Michigan. Have to say that even though my time has improved - it still sucks as much today as it did 5 months ago. I don't suppose it will get any better. I think that everyon's imporovement (2-3 month window) has everything to do with the workouts we've been doing and the fact that I have gotten everyone into the zone (diet). It's incredible how well or how much better I function with the right balance of foods. I am on the Paleo-zone diet, but in the zone just the same. Thanks greg and everyone for introducing me to FRAN. I am happy to say, with respect..."that I met fran and made her kiss my butt" Next time maybe she'll only be down there for under 3 minutes. Thanks.

This is going my first Fran, I can't wait for the hurtin'. what's a good scale weight if 95lbs doesn't workout for me?

That's a cool WOD demo. Funny thing though is that I find it is easier to walk 21 meters on my hands than to do 21 handstand pushups. Interesting variation on Diane although it's quite a bit easier for someone who can hand walk.

Johnny (#31),
Try it and report the actual results. I'd be interested to know if that's your experience when you handstand walk 21 + 15 + 9 meters with the 225lb deadlifts in between. The balance, fatigue and blood to the head issues change the equation from just a straight, fresh handstand walk. That wall sure is friendly when you're fatigued upside down doing the HSPUs.

I've done both versions. Fresh, I can usually walk more meters than I can do HSPU, but as I fatigued, I found the walking went away faster. Granted I was outside on concrete, so I was a bit risk averse.

Adrian is an amazing athlete (I've heard he can do Diane free standing), and he makes the walking look easy. I'm genuinely interested to learn others' experiences and comparisons.

Brett L #24,

I feel your pain... sciatica is just awful.

When I started feeling nerve pain, it couldn't have come at a worse time with respect to my training and basketball. So out of necessity I had to scramble to find out how to get rid of it.

2 suggestions: 1) strech! you need to really strech out that piriformis and glute region. This needs to become routine. The sciatic nerve can either run right through that muscle, or extremely close to it. True flexibility in that region is always good, and in the long term should relieve inflammation.

2) Check out massage therapy and chiropractic care. I can't recommend them without knowing your specifics, but I can suggest you take a look. They've both helped me considerably, and sciatica hasn't impacted my training ever since.

Most importantly - if it hurts - DONT work through it. Nerve damage is nothing to mess around with. PM me if you want to chat more.

Was afraid Fran might pop in for a visit. My quads are cooked after making up for time off with consecutive days of front squats, tabata squats, and deadlifts. Hoping to break 10 minutes.

Definitely like the roving Diane. We don't do much explicit balance training, although I certainly count landing the snatch in that department. Clearly the ideas are there, whether it be parkour or ring work. It just doesn't show up in the main WOD very often.

Could someone please explain a thruster. My computer is having trouble and I can't play any video's. Thank you.

thruster = front squat with a push press, all mixed together

So I start with the bar already in the front squat position (across the front of my shoulders), go into a squat and then press the bar up while coming back up?

Scaled to 65#

10:49

Previous best was 11:25 on June 25th

That's right, Kevin.

Actually, that may not have been clear. You press when you reach the standing position; the motion transfers from the squat to the press, but you don't try to press as you're still coming up up.

Thanks alot Brandon. This will be my second crossfit workout and my computer needs to be replaced. Thanks again.

3:12 - 65# thrusters (butt to Dynamax ball, full overhead lockout with a short pause each rep) and kipping pullups. No sets were broken, but the thrusters felt slow. I didn't pull myself down to the ball, I just lowered slowly. I'm surprised at my time as it was better than I would have imagined as my shoulders were fatigued from the jerks of the prior days. I really had to accelerate out of the bottom to take advantage of the upward momentum to lockout strongly at the top.

12m30s

I'm a newbie. I tasted the metal that usually comes before I puke. I fought it though.

Time will be better next time.

OMG 11:51 AS RXED + A SET OF PUSH-UP FOR EACH ROUND

It's on like Donkey Kong, Fran. I'll see YOU after work...

AGE:50
BW:172
5:15

Is this suppose to be 3 rounds of 21-15-9, or is the first round 21, the second 15, and the third 9?

M/29yo/6'4"/203#
As Rx:(As Usual)
My first official "Fran" was at the Jupiter Cert. 5 weeks ago(9:59).
Today: 7:49, I'm pleased with my time, even though I almost met Pukie!!

F/32yo/5'10"/153
As Rx'd for females (65#)
Today was my second 'Fran'; first time I've done it with unassisted pull ups: 7:50 (yay!)

Next time, we're shooting for 5 minutes!!

to answer your question JUSTIN, yes

Age 45
bw180
ESTABAN--I never got a chance to thank you regarding the HSPU's--your suggestion is working well.

#50 Justin--first round 21, the second 15, and 9 the third.

Tommyg #49--good work!

First Fran ever later today and I am psyched. Can't wait to go to my big box gym and suffer the slings and arrows of the scoffing towel boys--oh, I mean highly certified conditioning trainers.

I had to use a lighter weight on the thrusters, but had a great workout. 12:07

WOW that last comment was real nice. (as usual). Sorry BUD but some of us might not be to your level yet, and complete all the WODs as rxd, but you probably could have left that out of your post.

bw 70 kg

scaled to 30kg thrusters = 11:01

Since sub 3min times are possible, this means that I have spent 80% of my time resting !

Beat that 10-minute mark - 9:31. Wiped.

5min rope skipping + CFWUx3 (No Pull ups)

WOD As rx'd: 10:45

BreetL #26

I had some nerve entrapment issues in my elbow that would cut o-lift sessions really quickly. Not the same, but maybe similar.

I found the right warm-ups before and the right stretches after really helped -- so much so that I haven't had a serious problem in months, and only notice a problem when I forget the warm-ups and stretches. (And it's much less severe now.)

Somone suggested "active release" therapy. I read what I could and self-applied. Helped a lot. Probably harder to do on your own butt, but folks swear by it.

hey #2- about your pullup question, pulls are as much about grip as they are about lats and form. If its easier for you to do pullups on a square vs round, its most likely due to the fact that on the square bar your hands are open wider, and youre recruiting more flexor/tensor muscle fibers. thats my WAG (wild ass guess). Improve your grip strength, the round bar pullups will catch up to the others.

I had WAY too much to drink last night during the fight, so I will have to knock out Fran tomorrow. Stupid Jamesons........

one of my calluses killed a man

i believe the 21 15 9 is chosen to target the specific blood vessels(i forget the proper terms and such) that are used during sets of that rep range and i think the numbers drop so that you can maintain good form and speed with throughout your workout despite the fact that your smoking yourself raw. also the mental fact..."i just did this 21 times, alright only 15 this time.."

i really dont know that thats my guess based off what i read in the journal, personal experience, etc

nsdq

41/168

warm-up plus mile run

As rx'd - 5:52 PR (Previous 7:16)

I did this as 21 thrusters/pullups, 15 thrusters/pullups, 9 thrusters/pullups. Ran a little over a mile to the gym (113F today in B-Dad at 1650) as warmup.

Time: 09::24::87

My problem/question is whether this is supposed to be as I ran it (and apparently how everyone else so far has run it -- OR -- are you supposed to do it as above -- BUT 3 rounds of above (ie, 21 T/PU, 15 T/PU, 9 T/PU, 21 T/PU, 15 T/PU, 9 T/PU, 21 T/PU, 15 T/PU, 9 T/PU).

????

Oh, above WOD with 89lbs for the weight -- there were no 95lb weight combos possible at this gym....

Yo Adrian!! Great work Amigo!

31yom@185lbs

as rx'ed: 4:01

m/33/6'1"/220#
cfwux3
as rxd
8:05

my left wrist is killing me on those thrusters:

17min 54secs

285#/43yom

Fat Fran: subbed 135# thrusters and jumping pull ups

7:20 (PR by 18 sec.)

17:12
used 2 5 gallon buckets of dirt w/ 4kg bar
still tired from friday's squats

29yom/195#/5'10"

Sub 45# DB (no bar), rest as RX'd

3:10

age 41
bwt 205#
15 min. stat. bike.
15 min. c2 rower.
3/4 mile run w/ 20# vest.
300 jump ropes w/ 20# vest.
WOD - 4:50.

#55
I've only been doing Crossfit for about 8 months and it is truly a struggle for me. I committed myself to the program and chose to struggle with everything on the board (As Rx:) in an effort to get better. When I say (as usual) it's not a shot at those that scale, it's me being proud of my struggle and my performance. What I do in my gym here in Decatur, GA has nothing to do with #55. Crossfit has NEVER been about Man vs. Man, but Man vs. Himself!! So respectfully, please keep your frustration and comments to yourself.

That vid was sick! Nice work Adrian, the balance alone looked insanely hard to me.

9:39

i went in kicking, and it was knock down drag out i didn't let fran totally kick my ass this time

BW 180 5'7

27 y/o male

170 lb

Fran- 2:39

29/M/180

50% week:
Therefore, subbed 45#: 4:51

4:26

Rough this AM...7 AM Sunday not for me...worst Fran time in awhile.

6'0
180 lbs

Bwt: 133

As Rx'd:

2:53

I am smoked, thought my heart was going to pop out of my chest. Big improvement from last time but some of my pull-ups may have been shallow. I tried some of those cyclical pull-up's like the wacky canadians... definitely increases the speed though.

26yr old male bw:155

Great WOD Today 8:26, Went for a 4 mile beach run afterwards which was tough because it's about 95 degrees outside.

37/m/178

7:13.

Reduced time by 1:15 from 2-1-2007.

I'm in awe of all you sub 5:00 monsters. Someday.....

Neil: 6:59

f/30/ 116lbs

30lbs thrusters
40lb. assisted pull up's

10 min.

JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

You know how sometimes the battle is lost before getting under way... one of those days. I'm on my last day of vacation and didn't think I'd get a workout in today at the local globogym. Short on time so a abbreviated warm up while scoping out the gym. Only one decent chin up bar and it was in a cable machine so knew I may be fighting for that spot. Much more travel time between rack and chin up bar but my main enemy was me today and lack of drive/pop.
7:40 as rx'd which is nearly a minute slower.
On the positive note - a 7:40 is better than not getting it done at all.

5:56, pushed a little hard on the first set of thrusters.

Last day of Summer Vacation! Woohoo for the parents Boohoo for the kids.

L-
WU Row 500m 2:17
WOD Subs
35lb Barbell Thrusters
Jumping PU
Time: 4:25
Form Improving Greatly.

N-
WU Run 1 Mile 12:52
WOD Subs
35lb Barbell Thrusters
Jumping PU
Time: 5:00
Last time 5:17 same wieght

K-
WU Row 1000m 4:56
WOD Subs
65lb Thrusters
Jumping PU
Time: 11:42
Last Time 7:57? 55lb Thrusters
Form on thrusters was real good

J-
WU Row 500m 2:06
WOD Subs
Jumping PU
Wieght RX'd
Time: 4:51

Kate

47/M/153

"Fran" as Rx'd (first time ever)

9:58

Yes

Musings to come.

21/m/127

1st time doing Fran. Kind of embarrassed to admit to my performance:

65#
7:29

There wasn't a single weak point in this workout for me...I was both out of breath AND nearly unable to move that much weight. I clearly have a long way to go...

M, 28, 6'2", 270lbs

Scaled Fran:
15-9-3 (65lb thrusters, assisted pullups)
~8:00 (on wall clock)

This was my first attempt (if you can call it that) at Fran. I chickened out the last 2 times. Earlier this week ESPN.com put out a "100 greatest beatdowns" article...I think I made that list somewhere between "Tyson vs Spinks" & "Rangers 30-Orioles 3.

Scaled:

-13.5kg Dumbbell Thrusters (Total 27kg)
-Jumping Pull-ups to maintain intensity although I did do the first few of each set unassisted.

Total time: 9.33
Body-Weight: 84kg

Long way to go!!

M, 29, 5'11", 205

7:19

First timer doing crossfit WOD. Fran kicked my Butt! I will definitely be doing these every day (most days). After reading for a few hours on the philosophy of crossfit, I really was impressed how comprehensive the workouts are (ie training ALL aspects of fitness). The WOD's really keep workouts fresh. Thanks so much!

Chris BW:180
15:35
Sub'd 45# DBs

Craig
16:09
Sub'd 40# Dbs 1st set, 35# rest of way
Pullups on rings with heels on floor for assistance

19yom 176lbs

75lb thrusters
70lb assist gravitron pullups

apprx. 18 minutes

I think the thruster weight was too heavy as I was using my arms way too much. WIll try with less weight next time.

Just what I wanted...more Pull-ups!!! I'm still sore from Friday
15minutes...

2:17 as rx'd

bwt-160

at cabin, no fractions

8:25 as rx'd

- 3 minute improvement from my last Fran in Oct06

T - 7-7-7, 5-5-5, 3-3-3
P - 7-7-7, 5-5-5, 3-3-3

kept moderate pace throughout trying to control breathing while maintaining some intensity. this helped recovery, somewhat.

I still had a hard time shaving.

25/M/170lbs

As RX'd

6:28

I'm happy with this time. I believe I could have gotten a much better time, but i was using one of those hammer strength pull-up bars (the separate bars). It's a strange transition when your use to the straight bar, but I guess variety is the spice of life. Can't complain.

My biggest fallback on this work out (and Helen for that matter) is controlling my recovery. I can last the first 21 thrusters, and 21 pull-ups unbroken, but my recovery towards the 15/15, and 9/9 slows dramatically.

I also felt my heart was going to pop.

i love posting after OPT. nice. no fractions! all I could think about was fractions. dare I say, I'm the king of fractions.

#11

The workout could just as easily be 21-13-8, which is in the Fibonacci sequence. I'd support that. The thruster could be 89 lbs., another Fibonacci number, but the workout would be easier this way.

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
21=13+5+3
15=5+5+5
9=5+4
Pull-ups
21=7+6+3+3+2
15=5+5+5
9=5+4

Time=11:48

m 35 bw 155

Done at 76 NYSC sun morning after kickboxing class.

As rx: 8:10. 20 sec slower than PR.

37m/68kg

5:15 new pr!

Shooting for 4:30 next time. Strength a little down. Had to split them up much more than I thought I'd have to.

WU .5 mi. walk on treadmill and stretch

oly bar thrusters x 10
65# thrusters x 10
WOD
95# thrusters partitoned 15/9
6:35

33m/308

At home, no weights, did

jumping air squats (21,15,9), had to catch myself with my hands as I have an attic apartment 7' ceilings and Im 6'4 (new skill set)
Handstand pushups (with wall assist)
Pull-ups
5:42

I wouldn't win on Ninja Warrior, 3 2 1 Go!

as Rx'd:

9:30 (PR)

Oh yeah, pull-ups on a total gym @ 70% body weight, did I mention Im 308#.

N: 4:16 (pr) 65# thrusters
J: 2:48 (pr) As Rx'd (the Brett Marshall "rotary kip" is what got me under 3 minutes).

41/185/6'

Sub 135lb on Thrusters.

4:55

The last nine I thought I was going to die.

Man my pull ups are back. I learned a valuable lesson at the games. go all the way down on you pull ups. I definitely paid the price but My fran time has improved by a minute.

Fran
Thrusters 95lbs
Pull-ups

21,15,9

Time 3:07.91 Crossfit live BABY!!

Sunday musings...'cause Coach and Lynne haven't told me to stop...

1) "as Rx'd". The holy grail for the newbie, yay for each CFer not blessed with adequate strength to get there from day one. Count me in that category. Today I did my first "as Rx'd" "Fran", a milestone no matter what time I got. Now I have a way to compare my GPP with anyone else who has done "Fran" as Rx'd if I choose to, but really all this means is that I've fully joined the "Fran" club. Of course, Kegger threw up a "Fran" with 135# and beat me by 2:30! Whoa. The opponent never changes; it's always you vs. you. When we see someone "win" let's call them out.

Did I mention I did "Fran" as Rx'd?

2) School's in; drive carefully. I really love that slogan. It has many layers of meaning if you care to look. On the surface, of course, it simply asks that we keep our radar tuned to the flock of kids now on the streets at 7:30 and 3:00. But as a parent it means a little more to me. The child rearing roadway is treacherous, and the stakes are larger than those anywhere else in my life. Drive carefully. Pay attention to the kids and their education in school and life, lest they or we become roadkill. No great revelations here, just some cheerleading to help me get ready for #'s 2 and 3 starting their 10th and 12th grade years tomorrow.

3) Watching our ridiculously premature presidential campaign I am sadly reminded of a quote I believe came from JFK:" It's not enough for us to be elected, we must also be prepared to govern." Who can govern, who can make the hard decisions after taking the time to do the research and thinking necessary to run the country/state/city/burrough when one is constantly campaigning? Policy discussions seem to invariably degenerate into politics. This has spilled over into the non-government sphere as well. I'm constantly amazed as I research topics that interest me and try to engage in conversations that are reasoned and fact-based at how many people simply talk past each other rather than to each other. The most recent example was a discussion on lifespan in which a point generated a response using mortality data, an equally important measure but a different measure. Whereupon the conversation degenerated into ad hominem. "The Honorable Senator from ____ is an idiot."

4) Jack Valente, the Hollywood legend, won a Medal of Honor for flying supplies to the pilot and crew of a plane that was downed in the mountains in enemy territory in WWII. He did so right after flying a 9 hour mission, and all of the downed crew survived and returned to occupied territory. I has lunch yesterday with 3 men who knew Mr. Valente, one of them a personal friend of his. One of my friends commented "who does stuff like that?"

Ahh, WE know the answer to THAT question, don't we. Many of them live here, at Crossfit. So my parting thought today is this: let's not wait until the heroes of today write their memoirs in 50 or 60 years like, Jack Valente did, to openly express our awe and gratitude for doing "stuff like that" every working day. Find 'em. Tell 'em. Thank 'em. And then tell other folks about 'em. We all have noble jobs, some are just a little more noble than others because each of the rest or us benefits every day those heroes show up for work.

See you next week...

Time 6:30 even

Workout @ station 15. Pullups on back of smith machines square frame. Still strugle w/pullups and square frame didn't help.

8:15 as rx'd

+ 16 lb weight vest

20/m/140
Time- 6:05
best fran yet but extremely disapointed with myself, i am new to kipping pull-ups and still can't seem to keep a consistent pace, if anyone can help please do

I did a 7:30 Fran last week. Yesterday, I did a remedial Murph in 40:30. I wanted a sub 40 and was on course but it was so bloody hot that my 2nd run was a tad ugly. Done strict cindy style 5-10-15x20. They still haven't closed the weight room at the y so I zipped over there today for the heavy deads 1 x 185,235,285,315,320,320(pr). Just for laughs, i took a swing at 3 rounds of the video WOD from yesterday. Nasty, especially after the deads. Maybe I'll take a whack at Fran tomorrow and try to go sub 7. Happy to be back in the saddle after a week off. Thanks Coach! BW:175, Y/A:58

Nice job OPT. See you back at the Fort soon.

new to crossfit... How does this wod work?? Do I do all the thrusters first (21-15 and then 9) and then the pull ups (21-15 and 9). Or do I alternate... 21 thrusters then 21 pullups, 15 thrusters then 15 pullups etc...
I still can barely work from workout 2 days ago, is it ok to take a 2 day break? I think I might have to because I seriously can't move today!! Any recommendations for new crossfitters and extremely sore muscles???

7:11 - Fran at body weight
150lb. thrusters from the rack
no fractions in pull-ups

Nice Fran Fitz!

age 24
bw 183
5:14 as rx'd

Blake and Frafelipe,

Thanks a buch for the advice on the sciatica problem. I'm going to stretch like crazy before Fran, and see what happens. As for 'Active Release,' I couldn't find anything from a google search that wasn't a business, so I didn't get much info. Any ideas for sources? Thanks again.

B

Wow, my time pales in comparison to some of the other posts here (great job everyone), but had to report that my 12:35 today was a PR by well over a minute.

8:36
:43 faster

I started and at 16 thrusters I realized my stopwatch wasn't running. So I took a 5 min break and started again. I wonder how much better it would have been without those extra 16 thrusters?

Fran tomorrow for me. Yesterday was my rest day.

Today got up early for a run. Just over a 10k. 49min. VERY HUMID and HOT even bright and early. Was like sucking air through a wool blanket!
Erin

8:03 as rx'd. Fran had me falling apart like a leper on a treadmill.

Here is my totally BS philisophicallynonsensical theorum on why coach chose 21-15-9.

21- The number of blackjack. If you have this number, you have the hand in the bag. Thus,on the set of 21 you think you have it made.

15- The age on or around puberty. The time in life where you sit on the fence between thinking you know what's going on and being scared to death about the future. So it is at this point in the WOD. Call it the quincenera set if you'd like.

9- The number closely associated with the word in German for "none/nothing/no". Coach once asked someone how many more reps they could do. It turns out they were German and told him "nine". He thought that was a great idea. I'm pretty sure they died.

I'm almost certain that's how it came to be. I could be wrong.

Messed me up Fran.

Did Fran on Monday as the first of a week full of ladies. Mondays Fran was 3:04 with 98lbs (3 pounds never felt so heavy)
I also got in Diane, Annie, FGB, and Nasty Girls.
Rest day again today. maybe some o lifting tonight.
Gonna hit it hard tomorrow.

Good stuff Spealler. Congrats on breaking 3 minutes.
OPT You are sick.

BWT:153
:12::52
70lbs
assisted pull-ups 60 off

Bingo, Welcome to the Fran club. The clubhouse smells a little sweaty. love your musings, reminds me of early George Sheehan essays. john

6:41 pr

23 y/o male
155lbs
as rxed
4:45

First Fran
7:16

CFWU x3 -p/u,dips,hspu

Fran as Rx - 5:10

first time doing fran and a little dissapointed with my effort and time

as Rx'ed 6:15

next time under 5 minutes hopefully

24/f/5'6"/154

Thrusters were 65 lbs. Pull-ups were partial kips- still not full ROM, but chin is finally getting very close to the bar.

10:45

3:32 as rx'd, 20 sec off last time. I'm done, thanks to G&K for timing and encouragement.

Awesome work, Fitzie, time to come back to reality and OPT...

43/M/235/6'4"

75 lb Thrusters (Started at 95 and just didn't have it after the last two days)
Jumping Pullups
21-15-9

8:07

20y/o,m,205#

As Rx'd

7:02

Well, I finally got the grip strength to train today - I bruised my radius with a 1.5 pood KB last week... and this was my first as RX'd Fran!!!

9:31... I'm toast...

split the thruster into push press and squats
time=12:54

6:40 hiat!

I will beat that next time.

My first Fran. It hurt.

7:46 w/ deadhang pullups

First time Fran for me.

M/38/167
Warmup: 1/2 mile treadmill run, 3:21

As Rx'd : 8:41

Had to pause my cool down sprint to puke.
Good stuff.

38/192/6'1" (recently dislocated right elbow-rehabing it)

Warmed up with 200 ads (over extenders and leg lifts on cardio ball)

30 pull ups and dips with 20# assist.

As recommended in 11:45 sec.

160#/33yom

CFWU x3 (only 10 pull ups per rd) (8:52)

WOD#1: Squat Cleans 2-2-2-2-2-2-2-2-2-2
135#x2
145x2 (x2)
155x2 (x7)

WOD#2: "Fran" as Rx'd
(8:48)

29yom/5'7/165#

As Rx'd

7:08 (PR)

OK I've never done cross-fit and am trying the "fran" (first day!). I'm pumped..but what is a reasonable goal to shoot for?

AAAAAAAAAAAAAAAAAAAAAA
m/38/174/63"

as rx'd

7:21
WWWWWWWWWWWWWWWWWWWWW

35/M/180
CFWU
Fran
8:10

steve/51/165
Last 3 days have really sucked workout wise.
I'm getting winded too soon.
Fran as rx'd 11:32
There was an up side,I got all the pullups done in one shot for each round.I'm sure that was my first time for 21 in a row.
Then worked KB as well as 3x8 95lb.OHS.

Patty/49
CFWU
Fran :short oly bar 35lbs?
gravitron pullups
5 rounds of 9
8:37
Followed with KB work

32/m/165

As RX'd, except the choices for fixed barbell weights were 90lb, and 100lb.....so I went with the 100 to be fair.

8:00

#146 Layfay

Finishing

Finally got to the gym, August has been a lazy month.

As RXd, 6:30. Should have been better with all the rest I've had lately!

M/33/5'9/169#/CFT=870
Fran
7:14, which is a solid PR for me.

bw - 196.5
6:31

77777777777777777777777777777

7:28

28/F/109#

5:28

65# thrusters. Last time 4:14 with 55# thrusters. Amazing how much heavier 10# can feel!

pre: burgner WUx2
post: 5 min on the floor, then some stretching

44/175

4:22, PR by 45 seconds.

Wife started CrossFit yesterday with deadlifts, second day for her. Got the "I can't do this" during round 2 of her workout, which then turned into "I gotta go hard to get done!" during round 4 and 5. Good deal.

G:

Warm-up: 4 mile bike to gym, CFWU x 2

Fran: 4:51 PR (Darn callus rip from yesterday hindered performance, I think I could have been faster). 1 min 51 secs to lose. I need to learn how to breathe better throughout Fran, I think that is part of my limiting factor.

Cool-down: 1 min handstand practice, 4 mile bike ride home

L:

5 rounds for time of:
15# DB Thrusters
Jumping pull-ups

8:41

36/M/65kg

Still feeling the deadlifts. No Oly-bar access so no Fran. Did the video WOD:

Five rounds for time of:
20 steps walking lunge with 16kg KB
(10 steps each arm)
12 Pull-ups

7:35

Not nearly a full effort, but that was nice today...

Lol, I used the common word for "female significant other who I am married to" and the spam filters ate my post, should be up later.

my new favorite quote:

"I don't know how a 44 year old is supposed to feel, but I feel pretty damn good."

-Randy "The Natural" Couture-

m/40/182
One month doing crossfit...first "Fran"

all as rx'd, 6:57

Felt Sloooowww coming out of the hole on thrusters..did not do them nearly as briskly as I had hoped. Fran is a serious metabolic explosion..

loved the video, I am totally gonna try walking diane next time! how fun!

27/m/188

first Fran, as Rx'd, 7:48. i cannot wait to crush this next time.

and no worries, spartacus, glad to help...

m/33/5'9"/175-[116 days since CF Columbus Ohio]

21, 15, 9 for time:
95# Thrusters
PU Jumpers on last two rounds(continuing my efforts for the forward crip kippers)

11:29 (you guys are monsters lol But I will catch up!)

21 yom 198lbs

Fran as Rx'd 2:56!!

Previous time on 6-25-07 4:12

In round two i slipped off the bar on pullup # 14 and fell flat on my back and was still able to acheive a sub 3 minute time!

until next time...

44/M/169bwt. Tough day, Ran a 23:48 5k on a VERY HILLY course in and around UCLA campus, and then went to The Performance Zone and did a 9:44 Fran with Rx weight. Arms are still very sore from Friday and my hammies were sore from yesterdays W.O.D. and the 5k. Keep up the good work all Crossfitters!

Anthony (BW=180)
Notes: as rx'd
Time: 4:12 (21 seconds slower than PR)

Jodi (BW=104)
Notes: 45 pound thrusters
Time: 5:05

Not sure what happened, but I couldn't find a groove with my chinups. I'd try to kip, lose my groove, and then have to reset after 4-5 chinups. Extremely frustrating considering I probably would have hit a huge PR if they had been normal! Ah well, better luck next time.

Jodi went light and paced herself ... not sure why, she looked awesome and cranked out a respectable time!

1st FRAN
5min jog on treadmill. crossfit warmup.
thrusters= 5-4-3-3-3-3-3
pullups= 21
= 3-3-3-3-3-3
= 15
= 3-3-3
= 9

18:55, really pushed to come in under 19 min
wrists were killing, tight mid back. Stuck the course and feel great. Urahhhhhhhhh

First time returning to crossfit in a while. Sadly.

8:42

new to crossfit... How does this wod work?? Do I do all the thrusters first (21-15 and then 9) and then the pull ups (21-15 and 9). Or do I alternate... 21 thrusters then 21 pullups, 15 thrusters then 15 pullups etc...
I still can barely work from workout 2 days ago, is it ok to take a 2 day break? I think I might have to because I seriously can't move today!! Any recommendations for new crossfitters and extremely sore muscles???

#169 Heebs - second option is the right one, alternate.
If you need to, take a break of course, no one could force you to do WOD's. It's your choice and if you are at the beginning it makes sense to back off a little.

M/45/176LBS
29:32
CLARKSVILLE, TN

As Rx'd 5:32, 17 secs off my pr

Wondering why my times were so bad (29:32) compared to the others posted I figured I did 3 Fran workouts. And I am still alive:)

As Rx'd
5:46
Ow!

95 Degree Heat Index:

W/U: Mow Half Acre Lawn

Fran: 6:45

As Rx'd
5:46
Ow!

26/f/137
Erin: 7.55
75lb thrusters, pull-ups felt strong.
Worked on snatches and OHS's after watching yesterdays video.

Did CFWU w/o pullups and then met, for the first time Fran:

Thrusters as RXed
Pullups - Did first few each round good then jumping to finish.

11:12

27/m/200/5'8"

7:49
As Rx'd

42yo/5'10"/175#/m

as rx'd

9:15

My first time doing thrusters (yes, stil new to the crossfit thing...)

sceamed through first set... then Wow... things slowed down!!

W/U: Half Acre Lawn Mow with a bad-ass push mower.

Fran (Immediately following mow): 6:45
Ouch. Heat Index was 97.

5:52 as rx'd

Much faster than I expected, after my 50-min wod on friday.

BrettL #121

Someone told me that warming up before and stretching after is better in terms of injury, and since listening to them, it has helped me stay (relatively) injury free. Static stretching before an intense workout not only can reduce your force/torque output by 5-20%, but leaves some athletes prone to injury. Strongly advocate exercises with a light weight (bar alone) that gradually increase range of motion.

I don't actually remember where I found stuff on active release, but given my entrapment issues were in my elbow, it might be moot.

Well, it's Sunday and because I am brand-new to this and my gym is not open on Sundays, I had to improvise and did the following:

*Dumbell Clean & Press-35 lbs per arm to failure (only 15 reps) (1 minute rest)
*Dumbell Squat-40 lbs per arm to failure (only 15 reps)(1 minute rest)
*Single Arm Row-52.5 lbs per arm to failure (only 15 repst) (1 minute rest)
*Standard Pushups with 1 second pause at bottom (15)(1 minute rest)
*Single leg Romanian Deadlift (15 per leg)

That was it for me today. Not a lot of juice on Sundays usually but hopefully something is better than nothing. Thoughts folks?

9:07 with 85# thrusters
34/m/185

42yom 148 (no longer mentioning CFWU I do it every time)

5:29 as rx'd

Next time under 5. At least that's the plan.

Post - one arm dumbbell thrusters 30# and HSPU practice using Parallets

30yom/185#......11:46 as rx'd.

CFWU X 3(-pu, +pushu)
16:00
45# Thrusters/Jumping PU
9:50

Total time 25:50

Ran in a triathlon this morning...will try to make this up tomorrow!

36m/183#

As rx'd...7:53

A full min slower than last go at Fran.
Bummed.

All the more reason to train harder (and eat better).

M/26/203

as rx'd 6'48

4 min 12 seconds better than last time.

Mine didn't go through the filter yet, 4:51. Funny but I was on for 3 minutes after first round, then lol I got to the 10th thruster in the 15 set and it fell apart. Bah I'll get there. OPT is a freaking animal.

1st time doing Fran

14:30 as prescribed

35/M/5'10/196

3:07

165LB / 23yo

As Rx'd:
5:21 after an hour and a half in the tx sun, owch!

M/22 bwt148 cfwux1

As rx'd: 6:43 PR

44/m/195

cfwu

modified thruster weight
45, 65, 75

9:59 first sub 10:00 PR

Had a chance to attend a National Academy of Sports Medicine personal trainer seminar today...everything made sense until we got to program design...some people/ institutions really don't get it, "strength endurance, hypertrophy, and maximal strength phases." Sounds like my D3 football S&C coach who wasn't even certified and soon learned better. Also can't neglect to mention that I was told "never go below parallel on squats." Ever more convinced this is the most effective training paradigm out there.

As rx'd 4:17

31/m/215/6'5"

7:40

Was kind of rough, my legs and shoulders were still sore from the 5k yesterday morning then doing Fridays workout afterwards. Was happy to get under 8:00 considering, then did yesterdays workout after Fran and managed to get a pr on deadlift, 375. Good day.

Goal: sub 4 minute Fran by the end of the year
Starting last Sunday, I vowed to do Fran every week until the goal is attained

Last week: 8:13
today: 6:09

M/34/150 5'7

AS RX'D

4:58

round of 21, unbroken, next 2 broken.

Goal: sub 4 minute Fran by the end of the year
Starting last Sunday, I vowed to do Fran every week until the goal is attained

Last week: 8:13
today: 6:09

Had to scale down to 65 pounds on the thrusters. Thought I would breeze through this, but struggled quite a bit. Ended up with a 13:45 time. Boo.

18/m/160

Fran as rx'd
5:38

Could've done better. Bad day, I was distracted. Next time I'll get sub 5.

as rx'd first fran and I'm a little under the weather.
thruster 21,10,5,5,4
pu 6,5,5,5,5,4,3,2,1,4,3,2
10:30--glad to be alive

And as a side note, OPT, damn. That's all I gotta say. Good work.

warmup (rope skip, burpees, wall ball).

6:07 for Fran, but very heavily scaled.

Still coming back from rotator cuff repair, not sure how hard I can go yet. Experimenting . . .

1st round of thrusters done with empty bar (45 pounds).
1st set of pullups half mostly jumping

2nd round thrusters 65 pounds
Pullups half dead hang, half jumping.

3rd round thrusters 75 pounds
pullups half dead hang, half jumping.

Other work today:

15 minutes elliptical (30 seconds hard, 30 seconds easy).

L-sit practice.

OHS with 65 pounds (15 reps).

As Rx: 13:33.

30/M/200

Bike to gym

CFWU x 2

Fran as rx'd

6:38 (-2:12)

Post: Row 4K, 15:46

Nothing phenomenal, but good medicine after a night of swilling beer.

21/m/5'9/175

85# thrusters

16min.

30yom/206

As Rx'd

10:42

46 / 177

8:31 PR

Post workout - 5k cross-country race with my 12 y/o twin boys. PR in that too! Good day for me. I'm wiped.

22/m/170

CFWU x 2 plus 10 45# thrusters

As Rx'd - 17:17

22/m/170

CFWU x 2 plus 10 45# thrusters

Fran as rx'd - 17:17

42 m 210

6'37"

huge improvement over last time. still have a hard time finding a place to breathe deeply on thrusters. i'm in far better shape than 20 years ago, when i was a gym rat and played competitive sports all thru college. my brother, a fire captain, turned me on to this site. he and another buddy 'toyed' with a wod per week, mixed in with their conventional weight workouts and runs. i got hooked in february '07 and will never look back. i'm having a really hard time convincing him that this is as good as it gets, especially with his line of work. at 42 i'm in my best shape, and still see tons of room for improvement. kudos to crossfit.

26/m/170

As rx'd

14:47

19/M/140

65 lbs.
7:04

10 more pounds on the bar and 2:49 less in time?!? I like!

193#

3:23 (UNINTENTIONAL fat fran (115#))

oh, did foam roller on lower back (deadlifting w/ bad form) twice, plus CFWU x3, but only swinging instead of pullups.

6:35- PB!

w/65lbs thrusters.

pullups were broken, but completed all kipping.

Did this one on Thursday: 3:29, PR by 28 seconds. Speal, OPT, for the love of God, that is just not natural. Did 30 muscleups for time today, PR'd that too: 6:36. Beat my last best time by the better part of 2 minutes.
32/170
John

27/m/130

As Rx'd except with 60lb Thrusters (dumbells)

12:32

In June 6:46
Today 6:10
Rd 1 T 21, PU 15+6
Rd 2 T 5+5+5, PU 7+4+4
Rd 3 T 5+4, PU 5+4
Next time will have to go under 6.
At Xtreme on a Sunday afternoon.
Looking forward to the cert in JAX this coming weekend!

Theresa
subbed 55lbs 7:53

Mark M/158/48
subbed 75 lbs 5:23 (last time 7:18)

5:17

as rx'd 8:33

#125 Propain
That was the truest explanation I have heard to date!

This was my first Fran, or any lady for that matter, and I feel down right foolish. LOL. Before starting CF a week and a half ago I thought I was in pretty decent shape. However, you have all proved otherwise. I could only do 11 @ 95lbs so I cut it down to 85lbs. Besides that as Rx'd and it was nearly 11:00 :( You people are unreal!

8:02. Not too pleased with that. A vacation away from CF can really slow a man down.

1/2 Volume (last day)

1:59

That is to say 11-8-5

Awesome video, by the way!!!

Weird, last time we did Fran, I got 14:18.

This time however, I finished the 1st round in just over 4 mins. If I would've kept that pace I could have beaten my last time. Unfortunately I got lightheaded and really felt like I was about to meet pukey, so I laid down. It was over 30 mins until the feeling went away.

There's always next time I guess.

-Beau

M/36/214 lbs

modified to 65# thrusters set 1
85# set 2 and #95 set 3

still took 20 minutes...

25/f/129#

breakfast: run 46 mins. = 6.03 miles

WOD:
"Fran"
65# thrusters
pull-ups mostly not kipped

time = 6:52

tried not to kip cuz hands still tender from rippage during wod 2 days ago. pretty sure i can get a faster time with all kipping pull-ups. still, beat the last time by nearly 3 minutes.

post: helped time and cue a friend thru his first Fran. he used 85# thrusters and didn't get full ROM on most of the pull-ups, but he did spend a good few minutes on the floor making a nice sweat angel afterwards! i think we got anotha believer! haha
i heart CrossFit!!

1st time I've ever done a CF workout and I'm whipped!! I'm looking forward with excitement and fear to using CF as my training.

First time Fran: 13:40

This completes my first full week of being able to do all the workouts as prescribed. Loving every minute of it.

Ooops. I only used 45lbs on thrusters. No wonder my time was 1/3 of my last effort. 3:10.

34 M 190#
7:30
First Fran, pull ups kicked my but. It is diffinetly my weak spot.

Completely off topic, but I keep checking for a new listing for a certification seminar--especially one somewhere close to Texas--but they are all sold out all the time. I was going to sign up for the one in Quantico that appeared one day and was sold out the next. Grrrr.

I guess you can't keep a good thing a secret forever! Congratulations to all those who make it happen for all of us!

As rx'd 5:59

7:30

18 / F

21 - 15 - 9
Thrusters (65 lb on the first 21 - then scaled back to 55 lb for the 15 and 9)
pull-ups - jumping

18:48

18 / F

21-15-9
Thrusters - 65 lb on first 21, then 55 lb for the final 2 sets

pullups - jumping

18:45

27/F/133lbs
16:32

Rows on rings instead of pull-ups
30lbs thrusters using dumbbells

23/m/185#
had to break up sets
pullups were all strict
12:30

F/46/114

4:36 with 65# thrusters; 7 sec off PR pace.

Earlier: 8 miles on the bike

this time: 8:50
last time: 13:46

Hell yeah!

20/M/191#

65# Thrusters
Pullups as Rx'd

9:25

-Rob

M/45/145
5km run in 25:29 for WU
CFWU pullups at 5

"Fran"
9:29 PR
Tried to do it with breaking any sets on about 50 secs rest between but alas I had to break up the 15 thrusters into 8-7. Was quite happy to get the set of 21 though.

7:19

20/m/190

65# thrusters
9:25
2 mile track workout, followed by some lacrosse

-Rob

First Fran ever.

10:11 as RX

BW 70kg
3.53
as Rxed
40kg Thrusters
Kippers (C&P Bar)
#Lower Back and legs torched from Deads.

Nolan: as rx'd 6:12
Dan: sub'd #65 8:36
Chris: sub'd #65 14:38

Ramira: (JUST AWESOME!!)

M/25/208#

So I couldn't get to the gym today and was not near a pull up bar. I tried to stay with the gist of the workout and totally demolished my body.

21-15-9
8-count body builders
HSPU
Squats
Push ups

3 rounds

round 1: 18m 40s
round 2: 21m 15s
round 3: 23m 40s

ouch good thing tomorrow is a rest day

with 80# thrusters ... pullups jumping
10:59

ugh no trainers were around to unlock my weightroom on campus...so I missed Fran and made up with "GI Jane", 100 burpee to pull-ups on some outdoor rings.

19/m/195

5:09 my pr so needles to say very excite. can't wait to do it again.

did a 45 min run along the lakeside instead (post pull up practice and lunges)

11:10
most sets broken. all pull ups strict.

Did Crossfit Seattle's grand opening Crossfit Total, first time for that one.
752 lbs
PRed on the squat by 25 lbs or so. I still have more in the tank.
BTW- CF Seattle, 1/2 of formerly CF North, 1st affiliate and still one of the best. Thanks guys and congrads on the sweeeet new place.
Then mixed (by hand) and poured 300lb of concrete.
Then did the WOD as Rxed.
5:02 - PR by 20 seconds. I hope the next PR does not come after this much "warm up".
Viva la Rest Day manana!

13:42 pullups were sloppy and man i felt the post deadlift workout after i did this workout.

37 yom, 175
6:01 as rx'd, PR

scaled to 75#, broke sets to 7-7-7 5-5-5 3-3-3

10:00 even

I'm glad tomorrow's a rest day

rx'd

7:58

2:57 as rx'd

26yom/175

5:57 as Rx'd. Live for these benchmark workouts.

Tom
m/45/185
as Rx'd
10:29 ... down 3 1/2 minutes since June.

Chris
m/14/105
40# thrusters
13:58 ... up 5# and down 3 minutes in June.

Nat
m/8/56
25# thrusters
10:04.

Pullups were the weakness for us all - Nat found his kip in the last 2 sets, but the set of 21 was ugly.

s 1400 meters

wod as rx'd
only 3/4 squat with thrusters
<5 min i think. forgot to time it. went very fast.

20yom/6'1"/190
as RX'd 3:29, much slower than last time(2:56)!
2 hours of sleep will do it to ya.

OPT you are an animal brother!

This morning 2 runs through P.A.T. for Fire Dept prospects. This afternoon, CFWUX3 w/jumping PU.

Fran as RX'd: 8:25

Last time 9:40. Good improvement. Looking for more and I will find it on CF.

Make up day from a busy weekend. I can't believe it. Real sore this am from putting in a floor, took a nap after church and woke up feeling good. My partner and his wife showed up in the back yard and I just had to get up!

Did a combo Fran Deadlift.

Fran 13:00 wow!

Deadlift
225 - 315 - 365 - 400 - 420

Last CFT I deadlifted 365! I can't believe the gains. 55lbs

Ha Tom F! Tell my arch-rival Nat I got him today after him kicking my butt the other day. He's my new competition; he just doesn't know it yet!

Just kidding. You all do a great job. I think it's great you all do the WOD's together. Keep it up.

Tell Nat I'll do my best to beat him at Rest Day too.

Well, not a great day. Still way sore from last few workouts.

Fran in 8 min, but only 65# and used gravitron to help with half my weight.

Did do a 1.5 mile run as a warmup. Still looking to lose more weight.

Make up day for a busy weekend. A great deal of driving and real sore from putting in a floor. Took a nap after church and felt a lot better. My partner and family showed up in the backyard tonight, so I had to get up.

Did a combo Fran Deadlift

Fran
13:00

Deadlift
225 - 315 - 365 - 400 - 420

That is a 55lb increase over my last CFT. I can't believe this stuff. Sumo stomp really helps, felt strong. Might could have gone more, but didn't want to risk it.

23M/155#

deadlift
135x8, 185x5, 225x5, 275x5, 345 F, 325 F, 325x1

Fran
9:09
held up by fellow gym members occupying pull-up freindly locations, was forced to pull on smith machine square bar that doesn't allow for a good grip and kip. I definately felt my time was at least 30 seconds slow. looking forward to a sub eight by nov.

4:15, 32 sec. faster than last time. My goal is sub 4. Nice work Casey...

20/M/150

Fran 75lbs.
7:07
Improved from 10:30 on July 29, 2007.

Tim: as rx'ed

6:19

1st and 3rd set of thrusters unbroken, all pullups unbroken

New baby -- haven't slept much -- couldn't make my muscles go as fast as I know they ought to have. Last time was 4:59, IIRC.

D'oh!

Tim: 6:19 as rx'ed

"Fran" Time 10min 49sec

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

Age 51/BW 245#
FRAN as Rx'd (11:01)

m/27/165

as Rx'd (12:35)

m/27/165

as Rx'd (12:35)

Scaled for 50% week, 45 lb. thrusters, and jumping pu's. Got a small sense of what it is like for the "gods & goddesses."

2:48

10:02 As rx'd

as rx'd (80lb thrusters scaled to my bwt)

15:14 from last time- 19:45

new PR :D

9:58 in sb w/ 40 lb dumbbells and mostly nonkipping pull ups vs
7:50 w/ badly ripped callus 2/1/07 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 17/20.

9:03

65 lb. thrusters
16:27
2 minutes slower and 20 lbs. lighter than this spring. I am a poster boy for what happens when you don't stick to it.

bw 163 age 38
8:32 Rx'd

45M/240#

Fran - 6:49, 25 seconds faster than last time.

30/m/190

6:04

Warmup lifting couch up 9 flights of stairs and more moving than i cared for!

WOD 6:28

Well next time if i am a bit fresher i think i can trim off a min. or two we will see!

Done a scaled version of Fran:
21/15/9 rep rounds of 75lb Thrusters, Pullups 8:20. Still working on that upper body strength to get through it.

Aug 26, 2007
Age - 32, Wt - 200
CFWU(10) x3, sub in Double unders, HSPU

WOD: Fran - 21,15,9 of 95# thrusters, Pull-ups

Round 1 - 2:35 (171 hr avg)
Round 2 - 2:43 (180 hr avg)
Round 3 - 1:52 (180 hr avg)

Total - 7:11 (177 hr avg)

Divided first two sets into 3's with 2's on last set, resting 10 seconds between sets. That's 150 seconds of rest. Must have worked as I'm 5 minutes faster than last time.

June 23, 2007
Age - 32, Wt - 205
WOD - Fran, 21-15-9 w/ 95# thrusters, pull-ups
Total - 12:21 (177 HR Avg)

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

37 bw190

3:18

I'm done chasing you OPT...I'm human and you're an animal!

37 bw190

as rx'd 3:18

I'm done chasing you OPT...I'm human and you're an ANIMAL!

With 25 lb dumbbells, some jumping pullups
10:12
My grip was dying at the end from the negatives. Yay, I need more grip strength.

34/m/217

as rxd...

12:07

mdmdmdmdmdmdmdmdmdmdmdmdmdmdmd
7:55
weight 185-190

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

so sluggish today. felt like a homemade piece of crap. time 4:23. last time all sets were unbroken, but last two rounds were broken this time around. word of advice: don't do a bunch of burpees and pull ups or drink too much beer the night before this kind of workout. haven't taken a rest day in over a week. think i'm going to rest tomorrow. or, i'll just punish myslef with more burpees.

This is about my third time doing crossfit, and my last time was about 4 months ago. I am trying to continue crossfit on a regular basis, but yall are freaks. I don't know how you all can get some of these times. I guess I will learn in the future, but you guys are awesome.
15,6 thrusters
12,9 PU
15 thrusters
8,7 PU
9 thrusters
6,3 PU
7:30
I wasn't able to finish some of the sets without breaks, but hopefully I will do better next time.

20:10 as rx'd

33/m/144

as rx'd

8:23

first time Fran - my lungs were burning.. my heart was beating through my throat. I am amazed how tough the thrusters are..

CFWU - pulls

"Fran"
95# Thrusters
P/Us

21 as Rx'd
15 - went to jumping pulls
9 - same as 15

13'49"

I was dizzy/sick tired.

"Warmup": 45mins long intervals (7mins) on stationary bike. It also seems I can't calculate from pounds to kilograms anymore, since I did it with 50kg (110 pounds), and therefore had to do broken sets of thrusters... Oh well, total time 11:34 with jumping pullups.

M34/88kg

CFWUx3

Pull-ups in gravitron(-25)

24min.

Recovering from hip flexor injury. Subbed push-press, scaled to 30 kg.

6:32

Pull-ups:
13 + 8
5 + 5 + 5
5 + 4

Puss-press:
15 + 6
7 + 4 + 4
5 + 4

I think I should have paced myself more, but I'm still happy with the time.

18:21 All sets broken. 21 X 45, 10 X 45 + 5 X 35, 9 X 35. Pullups - jumping.

9:13, as rx'd. PR is 7:31, slow this morning.

CFWUx2

5:05 (65# thrusters)

Beat my PR by 50 seconds!

24yo/m/170
pre:hang more tree stands-scout
wod:as rxed 3:12, 2nd round ruined it for me.
post:50 knees to elbows, 50 double unders- 4:45.
knees to elbows need much work.

5:31

I felt this one hit home today. I'm ready for a day off I think.

10 min. bike warm-up...

As Rx'd

15:19

29/M/220

6:50; thrusters unbroken, all pull-ups jumping.

3:10

2:59 last time, and was hoping for sub 2:45. Oh well.

M/21/161 lbs.
105# thrusters and towel pull-ups.
10:16

# 275 ProPain?

Hah! Yeah, I'll tell Nat that he needs to work towards a sub 8:00 next time ... be afraid. His brother and I have given up trying to beat him on time or pound-for-pound, and are relying on just being really nice to him as he grows up.

Part of what I'm loving about CrossFit is that it is something we can do together. The stimulus ramps up or down to suit, but we each experience the same misery. Nat doesn't break a sweat anywhere else ... not in karate, soccer, nowhere. But after Fran? Or Friday's madness? Heh heh heh.

It's a good thing for the boys to whop me (as each do, different times) or correct me on form ... but it's an even better thing to see them cheering the other guy on to a better performance. Where else can two brothers, over 5 years apart in age and 50 pounds different in weight, attack a physical challenge as equals?

t.

Sheer luck - I did this on Saturday with some newb's to try and demo what CF is. I slimmed there's down to 55 and all pullups were jumping. They're sold.

Fran, as rx'd, for me.
3:46.
HUGE PR for me by over a minute. 3 minutes, here I come.

45m200#

fran, as rx'd
7:37

first set of thrusters and pullups unbroken, but then back to normal suffering, still improved time from previous of 9:50, on crossfit now about 4 months.

Fran with 65# thrusters
6:53

Ok, just for clarification purposes. I think I misinterpreted this workout. I did three rounds of 21, 15, 9, meaning each 21, 15, 9 counted as one round. Followed by two more rounds of 21, 15, 9. Did I do that wrong?

BW 170

7:00

Horrible. Over 3 mins slower than last time

3:50 as rxd

6:16

new PR by 2min,

^^^ I did the same Chris -

I thought it was 21-15-9 time three!! I could only get thru 2 rounds and I was blasted - 19:56

Sub'd with 65lb thrusters and jumping PU's.

24/M/195

Running a little behind.

3:48. I felt real sluggish, but new PR. Really happy about it.

7:39 as rx'd. back still a little sore

8:36
Almost pushed through the 2nd round of thrusters, but not quite.

As Rx 3:51

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/145

WOD as rx'd:

6:05

almost a minute slower, but still a great WOD!
Sub 5min. next time.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

21/M/137

CFWU x 3
"Fran" subbing 75# for the thrusters and dead-hang pull-ups.

Took 10:00 which was an extra 1:40 to my old time. That's what happens when you take a month off of CrossFit. Glad to be back!

28yom/6'4"/215#

11 minutes. PR by 3 minutes, but still so very very slow.

26/m/195

First Fran ever: 7:30

I just don't recover from pullups fast enough.

Sharing two thruster bars and 1 pullup bar:

Taylor: 11:25
AL: 9:47
JMJ: 11:08
Ryan: 11:37
Ben: 10:54

46 yom 160#
3:58 New PR by :57 secs
95# Thrusters 21(21) (:46)/ 15(8/7) (1:15)/ 9(5/4) :50
pullups kipped unbroken

o wow i feel dumb now...
i was dumb and did 3 rounds quite literally of
21-15-9
21/m/165 5'9
not sure on times anymore but first set was around 10-15 minutes
first round
95# bar
pull ups - strict

second round
65# bar
pull ups - kip

third round
45# bar
pull ups- kip

M 34/168

11:50

first time with full fran.

Charity-66# thrusters
4:16

Jeff-@ home
Subbed "Karen" (slight bicep strain fom two days ago=no pull ups today)
7:05-9.5 foot target

Fran after deadlift 7x1
9 mins.
M/170/34

M/31/196

wu: run 800m, 2x [12x (KTE,BExt,Pushup)]

Fran in 3:40(220 secs, pr!) (Last 5:00, 5:15)

Both 21s unbroken, only 1 breath before jumping up to the bar.
15s went 10/5, 12/3
9s were 9, 7/2 (Fell off the bar on #7)

I was just determined not to catch my breath. 180 seconds now seems attainable if I can hit all sets unbroken.

CFWU x3

Fran as rx'd: 7:31

33/M/175

As rx'd: 4:38

7:36
Off for 10 days firstday back

As Rxd. except
PU
9R rest jumping
4R rest jumping
3R rest jumping

7:41

As Rx'ed

41/m/170

8:32 as required

5050505050505050505050505050505050505050505050505

M/34/187/6'

FRAN: as rx'ed

5:40

first time doing FRAN!!
dont remember the last time I felt the shoulders getting so tight!

thanks CF
5050505050505050505050505050505050505050505050505

M/187/34/6'

FRAN as Rx'ed
5:40
first time doing FRAN
we all had a blast doing this today!
thanks CF

Scaled to 21-15-9: 45# thrusters, pull-ups with 100# assistance (BW 215). 14:21.

as rx'd 3:42. bw 195

as rx'd 4.21 (previous best was 4.50)

33yo male 6/200. As rx'd: 5:55, new PR. Last time was 7:45. Thanks for the huge improvements in my fitness.

first FRAN of My life

65 lb barbell

time 7 30"

7:08 as rx'd
12 seconds off best

25/M/170

6:57 (PR)

First Fran--- 9:53

#96 Not to say that your time of 2:17 is impossible but it seems highly unlikely time wise; correct me if I am wrong but I am of the mind that results need be measureable, and repeatable demonstating efficacy, and efficiency. Don't take it personally but I have been a comments reader and seen some pretty unbelievably suspect times posted in the past and wanted to keep this means of communication between crossfitters at least somewhat tied to integrity. You can fool yourself all you want but if it is not legit, don't post. If it is legit and you can prove it tell me and other naysayers to piss off.

16yom 155lbs 5'8

wow.....my first fran and it took 4ever. I can't imagine doing that thing sub 5mins. I'm not sure why but i just don't seem to be getting much better at pullups. I have definitely gotten better at pullups overall from crossfit but my max at one time is going nowhere which is what i want to increase. I wish i had a gravititron to remove some weight and go for higher reps...

Thrusters pullups
21-7,7,7 21-3,3,3,3,3,3,3
15-8,7 15-3,3,3,3,3
9-5,4 9-1,1,1,1,1,1,1,1,1 w/ alt grips

a measley 14:00.... I'll get better and im hoping for around 10mins next time

Age 35
BW 145#

As rx'd:

5:51

32 y/o M @ 185#

Only able to do the thrusters w/ rx'd weight & reps (no pullup bar available). That was my first time doing them...WOW they are brutal & need work to improve numbers.

37yom
70" 205#

as rx'd=7:28
used 105# on thrusters instead of 95#.
Last few pull ups and thrusters were ugly, but got them done.

After workout extra =
15 thrusters
10 dead hang strick pullups on rings.

15-6 7-7-7
5-5-5 5-5-5
9 4-5
95# Deep squat BB thrusters
Ungraceful kipping pullups on rope
5:44

43 y/o/m 225

CFWU(-PU)X3
Fran as Rx'd
10:45

14:00

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

33m204

CFWU X 3
10 reps on all
subbed good mornings for BE
Bench dips for dips (no dip bar)

"Fran" (first time)

14:22

1st rd; 95#thrusts 11-10
pullups 12-7-2
2nd rd; 95#thrusts 10-5
pu 8-7
3rd rd; 95#thrusts 9
pu 5-4

On duty so the pu's were done on a Hose/Equipment Drying rack made of Parallel sections of 3" pipe spaced about shoulder width apart. PU's were done strict with hands facing each other. My kipping pu's don't feel right yet need to work on them more.

33 YOM / 200#

11:55

95# Thrusters broken
21,15,9

Pull-ups
21,15,9

39 yom
180
WOD As rx'd: 6:48

did this on monday 27 aug

65lb. thrusters
broken sets on all sets

9:38

way too much resting...coming back after another month off due to work, nagging injuries, etc. time off just wrecks all the previous hard work I've put it. Got to resolve to be more consistent.

9:38

65 Lb. thrusters, all sets broken.

Steve
20lb assist pu
all sets broken
10:20

Made up on Monday 070827

65# Thrusters

10:42

still have a hole in my right hand and a pretty unstable right wrist...pretty pleased

last time 070201 65# and jumping pullups, 9:16

CFWU x2 (1/2PU's)

WOD
:03::14

Wasn't able to go sub :03 again, but still smoked myself. Had enough energy, but not enough strength. Another long weekend.

Get some, Go again!

BW 167 All PU strict. Time: 5 min

Scaled thrusters to 30lbs. Pull ups with gravitron at half body weight. 9:06

7:30 (Sub 75 lbs)

As Rx'd (First time with rx'd weight)
8:57

Talked my friend into doing the workout. He's a big Arnold head bodybuilder...squats and deadlifts over 400lb. Quit Fran after one round in six minutes.

Age: 19
BW: 166#

My first Fran workout and my 2nd week in CF

As rx'd: 10:13

27/m/196

as rx'ed

7:29min (previous, 6/26, w/75#, 8:41min)

Couldn't do fran due to strained qaudriceps tendon! I was looking forward to it though!

32M185

6:55

f/38/165/5'10"

30# assist on gravitron, 65# thrusters
8:15
(prev. 55# thrusters, 90#/75# assist - 7:57)

43/F/130/5'2"

FRAN 9:12 w/65#

Went frm 6:37 (6/3) w/half the weight. I'm alright with that.

32/m/160

Fran
as rx'd
8:23 (PR) improvement of 3 minutes from last time.

6:15

Completed on 08/27/2007
47/m/195
CFWU

10:41
thrusters(95#) 16,5/7,4,4/5,4
pull ups 10,7,4/5,4,1,3/3,3,3

27/m/170

7:48 as rx'd

Never done this one before...man it was a smoker! Definitely lots of room for improvement.

M/182#/38yoa

3:31

35/180

5:12 as rx'd. Sorry ZMAN, but thank you for the motivation I cut another 38 seconds off my PR

1/2 Week

"Fran"

Three rounds, 11-8- and 5 reps, for time of:
95 pound Thruster
Pull-ups

Total time = 6:20

Done following deadlifts.

modified Fran (was without a pullup bar)

sub'ed 3:1 Pushups:Pullups

21-15-9 thrusters
63-45-27 pushups

13:43

Wouldve been first time doing Fran

10:16 as Rx'd.

3:11 as RX'd, 40 seconds off my best due to excessive time training for AR, an skipping my high intensity met con workouts.

13:43

sub's 3:1 pushups for pullups

27/M/190
7.45 (previous 10.38 on 6/23/07)

7:15

Completed as rxd
Barri 5:56

Scaled down 25 pound bar jump pull ups
Shay 6:08
Carol 5:40
Shawnine 5:44
Scaled down 6 pound bar jump pull ups
Sheila 8:10

10:30, with 95# then 85# for last set.
Brian.

freddy- 3:18 as rx'd... new PR!
jolie- 5:34 75#....new PR!

freddy- 3:18 as rx'd new PR!
jolie- 5:34 75# new PR!

Had to improvise like a mofo, but time was 5:45...thrusters done with approx. 65 lbs, and pullups done on clothesline pole with a diameter of 3 inches...hurts the forearms...

5:56 as rx'd

:27 slower than last time and my slump continues.

M/178/29

Used 100 lb. instead of 95 for thrusters, otherwise as rx'd.

Result: about 16 minutes.

7 min even, a little slower than pb.

#396 Grund,
You know that the definition of insanity is doing the same thing over and over expecting a different result, eh? 12 times getting the same post caught by the spam filter? I think that's a record.

Just post it once and be patient...

8:30 as rx'd

as rx'd

6:52 (pr by about 0:45)

Monday, 8/27/2007 2030
BW=209.5, 72" 47 yom
Warmup = 5 min each Nordic Track, CardioGlide, Slide Board

Fran as RX'd: 6:22.5, my best Fran ever!

2:37

6:20

First <10 minute workout I've ever had. Fantastic stuff.

43yo/male/167 lbs

First Fran -
As Rx'd 20:55

Had a couple of interruptions with people wanting to chat. Still, this was tough and I was sucking wind. At one point a guy came up and asked if I was doing CF - he said "that looks like Fran". First time that ever happened to me. He said since it was my 1st time I should go lower on the weight - probably would've finished a lot quicker, but I decided to gut it out at 95#.

Would it be better to reduce the weight and finish faster, or just stick to the prescribed weight and power through?

13 minutes as rx'ed

I felt pumped till I saw all the sub 10 minutes...

Attended Level 4:CrossfitSeattle's Grand Opening. Dave Werner gave a great talk on Athletic Skill Levels...check their website. Congratulations to Dave, Nancy, Scott, Fran, Sean, and Tim. The new box looks great.

Did CrossFit Total at the grand opening- 592# using the official, enforced rules. (Damn, don't dump the DL!)

49M/195#

Warmup: 3 minutes row + CFWU

WOD: as rx'd, 8:48 PR (by almost a minute)

Splits - rnd thrusters/pullups
1: 1:25/1:47
2: 1:58/1:38
3: 1:08/0:53

Notes: Performed 070827. Compared to previous Frans, rounds 2 and 3 times much improved.

34M/192/5'11"

Scaled Fran per BrandX puppies

2x CFWU dips 6,4 no PU
2x10 thrusters w/ Broomstick as this was first time doing them
55# Thrusters jumping Pullups
first set thrusters did 13 then 8 second set 15 straight.
10:30 too much rest between exercises

7:20

Used full 95# this time instead of 75#, and still a 10 second improvement.

M/38/5'11"/168

First time with Fran.

Scaled thrusters to 65 lb.

15:55

Pullups slowed me down again.

First Fran

Did this in the gym today (usually CF in home garage). Got some strange looks!

As rx'ed 15:08.

cfwu--3x15

Fran--75#/pullups all over----10:40

abs--15/15/15/15
extra pullups

65LB. Thrusters -
2nd 15 broken
Pull Ups -
Jumping towards the end.

12:13

M/32/5'6"/170lb
first Fran

scaled thrusters to 65lb
scaled pullups to gravatron level 4

time 9:25

age 30, 5'10", 171#

7:25

all pullups jumping, otherwise as rx'd

27m/200#
11:45 as rx'd (over 2 minutes better than last time)
paced myself this time and did much better

I have only been doing crossfit since January, and I have almost cut my first "Fran" time in half!

2/5/2007: 13:06
6/25/2007: 7:51
Today: 6:37

M 48 70" 174

"Fran"

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

4:55
--------------------------------------------------
Compare to 070623

6:30

7:11

First Fran

28/f/145

10:42 (67lbs)

36/M/199

CFWUx3

Performed on 8/17:
7:51 - PR! by a little over 1 min.

M/43/198 lbs.

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster SUB 55 pound thruster
Pull-ups SUB Assisted Pull-ups

6:49

3:51, over 30 sec improvement from last time; could have gone a little harder. #96 are you sure you timed your Fran right? It seems little suspect to me.

#420 Barry T - how are ya buddy.

First Fran as rx'd

15min 48 sec

Did Friday and Saturdays workouts both yesterday.
Hands are raw from the 195 pull ups in the last 2 days. Pull ups on the rectangular bar at the cable machine set up. Grip was compromised but reps were bar to chest. Going to go soak my hands for a bit.

35/195lbs
Colorado Springs

4:58 as RX'd, new PR!

#420, hey Barry T how are ya?

First Fran

15'48 as rx'd

Pull ups chest to bar slight kip (still learning)
I did Friday and Saturdays workouts both yesterday so my hands are a little sore from doing 195 pull ups in 2 days. Pull ups done on top bar of the cable machine as my gym doesn't have a proper roundgrip pull up bar. Therefore my grip was somewhat compromised.

27/f/128

35lb thrusters & jumping pushups

10 minutes

just under 15 minutes....lots of jumping on the pullups still, but I am getting markedly better. HAd to use 50lb dumbells for the thrusters

due to schedules I ahd to workout 9 of the past 10 days. My entire body was tired all over.

I meant jumping pull-ups, not push-ups, duh!

144lbs/30yoa

Fran as Rx'd:

6:54 (2 second improvement)

M/36/215

CFWU(15)X3 (no pullups)

Fran
Time:4:56 (new PR)
Post:Water Rescue Training in the whitecapped lake

3:30 as rx'd

m/32/180

13:00, last time 2 months ago was 14:43

Less broken sets this time, more intensity.

28yo, 5'11", 169lbs

Forgot to post this the other day.
Time: 11 minutes

This is a new PR, over my previous best of 12:30. Much better than last time's 14:30. I just forced myself to cut all my breaks short. Any time I needed to stop, I jumped back in after 10-20 seconds, even if I hadn't caught my breath yet.

If not for my pullup muscles being shot from a couple days before, it might have been much better. The first 21 thrusters take about a minute for me, then the pullups just tear me down.

6:03 as Rx'd.

41 y.o. male, 205 lbs

as Rx

11 mins, strict pull-ups
I can't seem to get a hang of the kipping pull-ups

love this stuff

CFWUx3

65lb thrusters
half of each set of pu's kipping, rest either jumping or band assisted

11:06

7:04 as rx'd

34/f/155

14:11

30# thruster
125# gravitron

30/m/6'/200

First Time Fran:
17:30

my pullups sucked but I loved it.

tbs

BW = 164 lbs

14 min...1 min improvement. Getting ever closer to the sub-10 min Fran.

sousadvocate

195#

6:07

37m/185
cfwu x3 (only 2 sets pullups, tho)
WOD (my first fran!)
as rx'd
6:47
last few thrusters more like pushpresses. pretty sad. this was really really really really really really hard. good times.
(this was done on 8/27, posting here for future "compare to" links)

cfwu x 3

WOD
6:52

Bad blisters on my hand hindered pullups

6.57 as rx'd

#45 DB
sets broken, still having to pause to breathe!
7:10

26/M/173#/5'10"

CFWU x 3 - 10squats, 5 PU

As Rx -

5:17

9:17 w/ 75# and jumping kipping pullups

28M/5'6"/165#

Warm up - 1000M swim - 17 minutes'ish

Fran as Rx'd (First time doing Fran w/ prescribed weight... usually had to scale down to 65#)

11:28

Think I spent 1:28 doing pull-ups & 10 minutes grunting through the thrusters. Good times.

6:01 w/ 65lbs.
Male
6'3
228lbs

Age: 32
BW: 179

W/U: Kettlebell TGU's and 2-Handed Swings (24kg)

"Fran" as rx'd
5:26 (pr)

Previous was 5:46.

3:51. #96 Prove it.

5:43

27/m/205
5:56 (PR)
beat last time by 2:13

7:05

23/m/162

CFWU - subbed knees to elbow for sit ups/push up for pull up

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster => subbed for 65#
Pull-ups (gravitron 26#)

first time meeting Fran:16.42:31'

as rx
35 m
11:11

As rx'd.
Just under 10 minutes. Nasty.

WOD-
8:17

Then:
25 Double Unders
50 Weighted sit ups

39/M
Just bumped the thruster weight down to 65 lbs
otherwise as RX'd
9:20

6.36! PR by one minute

34/m/236

as rx'd

First time for Fran

4:40

That thing kicked me hard!

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/145

WOD as rx'd:

6:05

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

Well....

56M/189 as Rx'ed except for the turning on the watch part..

46/F/125 11:48 45lb thrusters

19 yom bw 165

subbed 80 pounds for thruster

9:39

better than last time (16+ min.s with 75 pounds)

19 yom bw 165
80 pound sub for thruster
9:39

42/6'1"/192

5:46 Just don't blow through the pull ups like I should. Need more work there.

35/m/180

CFWU - minus the pullups

9:49

CFWUx3 (no PUs)
7:54
16-5/21
9-6/15
9/9

45/m/186/5'11"

as req'd

13:29

32/M/213#

As RXed
7:58

29/m/200

3:51 as rx'd. #96 are you sure your doing Fran right? Seems pretty fast, I'd love to see proof; video, drug test, etc. Fool yourself if you want but it seems a little suspect.

cfwu X3

wod as rx'd

8:01

legs hurt bad from monday squats, tuesday lunges

Male aged 40 Second WOD ever 23mins 21 secs.

cfwu
wod as rx'd w/ 60 lbs total
16:45

35/m/152/67"

As Rx'd

10:05 ( 2 minutes faster than last time)

15:27
Jumping pull-ups, 30 lb db thrusters

6:38 as Rx'd

Could've gone lower on some thrusters (back was a little tweaked from rounding on DL's yesterday)

So I'll say 7:08 with a 30 sec. penalty, still kicks my last time's ass (7:29)

Sore biceps/elbows, PU's into sets... Next time I'll just plow through regardless.

Gary #478

OPT is a beast. 'Nuff said.

72/225, 39m
10:15 as RXd

correct comment 476

135lb thrusters

18M/5'7"/148lbs

as Rx'd 2:37

CFWU
10:41

A: 13:38: 45# thruster. Assisted pullups.

22/m/175#/70in

CFWU
18:14

Slow but i did it...think i came down too far on my thruster squats

few days behind....

good news is that i did my CFWU for the first time with no broken sets (but i didnt do pullups b/c of fran) first time ever doing 3 sets of 15 dips in a row!

m/140/33

CFWU x 3 (- PU)

21-15-9
65lbs thrusters
Pull ups

10 minutes. Will use more weight next time. PU fatigue hurt time.

M/30/195

Warm-Up: run 800 m, dynamic stretch

WOD: ~10 min.

subbed jumping pull-ups. Took it a little easier than normal due to impending trg camp this weekend. Need some rest.

MOD CFWUX3

as rx'd
9:15(pr by ~ 1 min, only about 2nd or 3rd dance w/ Fran as rx'd)
smoked

43/m/166

as Rx:

5:59

PR

11.20 as rx'd

Second part of a double with ZMAN. Deadlifts for the first part, Fran for the second part.

Sub push ups for thrusters as the PT doesn't want me doing much over head stuff yet. Kips and push ups for a time of 6:22

Brewsky
M - 6'2" 225lbs

39/m/190

scaled to 5 sets of 9 per brandx of
95 lb thrusters
pullups

11:30

i knew i was going to be slow, but threw c and b on the table and did it anyway. i love crossfit.

A few days late again but I am separating workouts by a day or two until my disc problem is gone. Spent the last four weeks doing almost nothing but physio and stretching, so this was tough.

M/185/39

8:15 (pr and a minute better than my last time - maybe I should take a month off more often)

More better faster

12:51 with 135# pulldowns.

Lots of stoppages; dizzy.

M/28/75

8:23 as required.
This was my first time doing Fran with full weight. Last time I did Fran I did it at 65# and it took me 10+ minutes. I was shooting for Sub 5min but I guess that will have to be next time. I am setting a new goal to beat 5 min by the end of the year. OPT...that is just crazy. What does it mean no fractions?
Oh and by the way I almost met Pukie in the shower.

Thanks Coach

As Rx'd (4 days late)
8:16

I tried breaking the thrusters into 7-7-7 and 5-5-5 but it didn't work out so well for me, especially on the 5s. By about the 4th one the weight was coming down pretty fast and my gym has no bumper plates. I didn't want to risk dropping it so I had to take extra breaks and I abandoned the original strategy. Still a PR by 8 sec but I wanted better.

last time
070623

11:31

this time
070826

12:32

last time
070623

11:31

this time
070826

12:32

9:47

8:00 even, I think this is my pr for Fran

37/m/6'0"/195

brutal...I need better lungs...have to practice kipping...great workout

20:06

9:59 2x before PR
7:38 Time before Pr
7:03 PR

This time: 7:42

38/M/195--Syracuse NY

As Rx'd: 4:56* (*PR -0:30)
Had to break everything but 1st set of thrusters into 2 sets. If I can just push through that 1st set of pullups....

5:34 as rx'd.

this time:
11:40 to roughly parallel (cheating). very hard after 30 min hard stairs level 15 till last 6 min then level 14 on "new" stairs. no sleep and felt it.

Last time: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

6:33 as rx'd

thought my time would have been worse. but am happy

30 YOM/263 lbs

12:00 as Rx'd

Pullups stil slow me down something terrible.

31/M/185-190lbs
As RX'D
11:01
I can go faster.

28/m/210

5:55

10:22 w/ 85#

PR by 1:30 since Oct. '06 (same weight).

20:22 jpu's

35/198
12:55
(2 broken fingers and severe allergies)went through the motions! I suck and I'm sick of it!

26 yom

191#

As rx'd

8:46

32/M/5'9"/198

8:39

First post in a while.
24yom/170#
10:58

5:45 as rx'ed on 9/1

d - 29m/175

4:04 - pr despite back being around 50% right now. had no hip drive on the thrusters so arms were shot. can shave off 1 min next time.

41/163
as rx'd
7.27 (6.40 previous)

25:30 as RX'd. pullups really slow me down.

M/51/155/5;8"
Garage
65#, assisted pull-up
10:10

3:39 as rxd
4:28 last time
feel like time improvements may be hard to come by from now on. want 3:00.

Playing catchup - missed couple of wod's from August

Did mod'd Fran after the CF Total
Approx 8:30 @ 77# (35kg) not prescribed 95#

Was dog tired before I started CF Total. So will go for full weight next time I meet Fran - nice wod!

(done 8/31/07)
13:45...HR avg 163 max 176
About 1:30 shy of my PR.

M/31/6'2"/73kg

My first attempt (recorded at least) at Fran. Scaled the Thruster to 30kg.

12 mins

first time with fran

14:07

2nd Workout today.

About 3:30, timed with kitchen timer.

Thrusters were a struggle, could be deeper, most had pretty good overhead extension.

Pull-ups went fairly easy: used mixed grip.

Stormed through unbroken.

Pukie knocked hard for about 15 minutes after...actually dry heaved a couple times.

9:30
65# thrusters

45 lb thrusters/ JPU

5:19

Fewer breaks in sets than last time.

5:19

45# thrusters/ JPUs

Fewer breaks in sets than last time

under 7 min, pullups form soso
then deadlift 135,185,225,275

12/9
7/7/4/3
9/6
5/5/3/2
9
3/3/2/1/1
14:40

Sorry for the double post - it didn't look like it accepted it
the first time.

M/26
BW:210
As R'xd 10:20

23/m/170#

Fran
4:50 down from 7:00. 21 unbroken, 15 broken, 9 unbroken.

Thank you Zone.

6'2" 31 185

Fran as r'xd

4:43 (PR) First time under 5 min. Last time seems like it was around 7 min. Feels awesome to have made it in sub 5. Now shooting for sub 4

Didn't really attack this one....just got through it.

age 17 bw 170

5:28 as rx'd

27:54
-Hurt hip so only did overhead press with 75lbs.
All pull-ups dead hang / all oh press sets unbroken (21/15/9)/ increase weight to 85lbs. for oh press next time

M/28/215

As Rx'd: 7:43

Notes: Wow, I suck. PR on 21 Jul 07 was 6:01. Breakdown over the past several months was:

10 Apr 07 12:20
23 Jun 07 7:35
24 Jun 07 6:31
21 July 07 6:01

Maybe the result of recently adopted Warrior Diet? More than likely lack of mental focus going in. Very frenzied day today.

Meant to post that on the 20071017 Comments.

Rack Chins with rings instead of p/u
95 lbs thrusters

11:28

Tabata Push Ups
4 min
3 Rep Low

42/M/177
Fran 7:48
subd 75lb thrusters, broken sets, going up to 95lb next time I do Fran.

16/m/145
Fran 7:21

It would have been pretty easy, I was just using 45 lb thrusters (weak I know, I even did broken sets), buxt time I'll probably do 65. The pull-ups were really T-U-F-F.

Im gonna be sore tommorrow though, my dad thought that three sets ment three times doing 21-15-9, so I started my third set, and then he went to check the times are realized he was wrong, (which of course made me right, yes!) and now I am very tired haha.

Anyone out there have advice on wrist strength. I started crossfit about 3 months ago with my brother and the only excersise i have trouble with is the thrusters. For some reason my wrists hurt from the overhead press.i've tried alternating grips and its still pretty painful. I'm an Ex-Division 1 college athlete that lived by the motto of "No Pain No Gain", so i'm not just being a baby. Does anyone know of something that may stablize my wrist so that there wouldn't be any ballistic movement? I would truly appreciate the info. Hope everyone enjoys their rest day.

hugs, Aird

33/M/199

5:05 as RxD

.............One Day late

my buddy challenged me in a race to finish fran and it was my first time. I laughed at him when I finished 1:30 faster than him finishing in 4:30

Age 36
BW 185

CFWU 2x15

9:40 as Rx'd.
11:59 last time
14:30 20070201

10:34, with 65lbs barbell. took a lot of time between sets to catch my breath, should be under 10 next time.

as Rx'd - 2:58

PR by 9 sec.

9:59 Crossfit Mississauga

Crossfit Mississauga Fran 95lb thrusters 6:35....CROSSFIT MISSISSAUGA WHAT!!!!!!!

Crossfit Mississauga Fran 95lb thrusters 6:35....CROSSFIT MISSISSAUGA WHAT!