September 13, 2007

Thursday 070913

Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups

For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.

Post time to comments.


Enlarge image

WOD demo - video [wmv][mov]

Posted by lauren at September 13, 2007 7:29 PM

Oh Dear God my arms are still dead from the 150 pullups the other day.

Comment #1 - Posted by: sean at September 12, 2007 7:52 PM

Super excited about this but I can tell it's going to take a little more time than the regular "Fran". I dig it!

Comment #2 - Posted by: Speal at September 12, 2007 7:53 PM

After watching that video, I've come to the conclusion that Greg is not human.

Comment #3 - Posted by: Lou at September 12, 2007 7:55 PM

My arms got tired just watching that. Incredible job.

Comment #4 - Posted by: Chris M at September 12, 2007 7:55 PM

Insert four letter word here (----!!!)

Good, i'm kind of feeling out of shape and bored with all this low rep strength trainig. I do all that stuff myself anyways so when it is rx'd i feel like i am wasting a day doing more of the same thing.

Comment #5 - Posted by: Raze at September 12, 2007 7:57 PM

an awe-inspiring performance... go Mr. Amundson! go CrossFitters! :-D

Comment #6 - Posted by: cleverhandz at September 12, 2007 7:58 PM

I need to go to the store and buy a new grip. Mine is broke on both hands!

Comment #7 - Posted by: Daniel at September 12, 2007 7:59 PM

Besides the fact that I would die if I did what Greg did.....HE SMILED AT THE END!!! about screw loose...amazing job. Im looking forward to just getting through this tomorrow. Maybe I can buld up to double that time eventually.....

Comment #8 - Posted by: Alex at September 12, 2007 7:59 PM

Damn Greg, that was sick!! Ill be lucky if I can come in at about 4 times your time, hell I think 5 times your time would be good.

Comment #9 - Posted by: sean at September 12, 2007 8:00 PM

Very Strong !! Awsome work Greg.

Comment #10 - Posted by: Sam In Aus at September 12, 2007 8:02 PM

Outstanding. David Leys is still a bad***

Comment #11 - Posted by: jay m at September 12, 2007 8:05 PM

Could somebody please link or just say what the date of the last (and first I think) Heavy Fran WOD was? Thanks.

Comment #12 - Posted by: Y. Zhou at September 12, 2007 8:05 PM

Thrusters looked great, the form on the pullups was not so great. I know this is in contrast with the typically laudatory comments found on this board, but c'mon. He rubber-necked the pullups.

Comment #13 - Posted by: Dennis at September 12, 2007 8:10 PM

I think CrossFit forces evolution. Greg has been doing CF long enough that he has evolved past being human. Holy wow.

Comment #14 - Posted by: Eric @ Rogue Fitness at September 12, 2007 8:11 PM

Greg is simply a monster.

Comment #15 - Posted by: Jon R. at September 12, 2007 8:12 PM

Hey Speal,
Have fun doing thrusters with more than your bodyweight....hahaha

Comment #16 - Posted by: Eric O at September 12, 2007 8:13 PM

"big Fran"?

Comment #17 - Posted by: Chris H at September 12, 2007 8:15 PM

Heavy Fran, me no likey.

Comment #18 - Posted by: gaucoin at September 12, 2007 8:15 PM


Comment #19 - Posted by: Maki Riddington at September 12, 2007 8:19 PM

oh man fatty fat fran. gonna be sucktacular fun!

Comment #20 - Posted by: Angry G at September 12, 2007 8:21 PM


Comment #21 - Posted by: Ron at September 12, 2007 8:25 PM

Oh, and please register and log your times at - We need those CrossFit times!

Comment #22 - Posted by: Angry G at September 12, 2007 8:25 PM

I think I am going to make myself a bracelet to wear when I work out that says "What Whould Greg A. Do?

Comment #23 - Posted by: Alex at September 12, 2007 8:27 PM

So when should we do pull ups and when should we do chin ups?

Comment #24 - Posted by: Ryan at September 12, 2007 8:30 PM


Comment #25 - Posted by: eva t. at September 12, 2007 8:33 PM

hey is it 15-12-9 three times or are the 3 rounds 15-12-9

Comment #26 - Posted by: Kajan at September 12, 2007 8:38 PM

Kajan- it's one round of 15, then one of 12, and then one of 9

Been doing crossfit for a month and can't wait to bang this baby out.

Comment #27 - Posted by: Brad at September 12, 2007 8:40 PM

Thank god for rest days, upper body is still sore from 150 pullups on Tue. Will be suffering on this one, but I will do it, come hell or hi h2o.
When its over, I look back @ it and think. Not bad for a guy my age.

Comment #28 - Posted by: Chris at September 12, 2007 8:45 PM


Good thing I'm not allowed to workout on Rosh Hashanah. I'll just take these 2 days and rest my hands before the Cert. this weekend.

Comment #29 - Posted by: CBR Chitown at September 12, 2007 9:13 PM

Greg = animal X 4

Comment #30 - Posted by: Grund at September 12, 2007 9:14 PM

Awesome Greg!

Comment #31 - Posted by: freddy c. at September 12, 2007 9:20 PM

Strong work Greg!!!

Comment #32 - Posted by: Kurtis Bowler at September 12, 2007 9:22 PM

I was just thinking that regular Fran was just around the corner. I will do reg Fran today as I am not up to that level yet. Can't wait to do it! 3,2,1...GO!

Comment #33 - Posted by: Harry at September 12, 2007 9:24 PM

That was a pretty fast time, but the pullups weren't that great. If he goes all the way up all the way down on every one, his time would be about 2 min slower.

Comment #34 - Posted by: devildog at September 12, 2007 9:29 PM

Hey if Angry G is going to do some SSP... then
Log it at:


Comment #35 - Posted by: Roger at September 12, 2007 9:30 PM


Comment #36 - Posted by: Kurtis Bowler at September 12, 2007 9:31 PM

I don't know what the people who are criticizing Greg are watching. His chin was way over on all the reps but one that I watched. If any of you that are criticizing want to put a video on youtube of a better weighted pull up (with intensity), then lets see it. It sounds like sour grapes to me.

Comment #37 - Posted by: phx2083 at September 12, 2007 9:45 PM

Attn: Form Police (#11 & #28)

Pause the video at the top of every pullup rep. You will notice every rep his chin is over the bar and more often than not his throat is touching the bar.

There is nothing wrong with the ROM in those weighted pullups. Nothing.

Next go and video yourself doing this workout and see whether you are holding yourself to the same standards you expect of others. I doubt you are.

Comment #38 - Posted by: Aaron Wilson at September 12, 2007 9:46 PM

Awesome video! Love the dramatic music to build the suspense. Great job, Greg!

Comment #39 - Posted by: Blake at September 12, 2007 9:56 PM

I knew Fran was coming up. I just didn't expect... that... I've seen the video of Dave doing it, but wow, Greg, that was ridiculous.

Comment #40 - Posted by: Andrew H. Meador at September 12, 2007 10:01 PM

Geez, I guess we're not done with pullups...

Comment #41 - Posted by: Dave and Belinda at September 12, 2007 10:02 PM

Nice work, Greg.

Comment #42 - Posted by: Greg Everett at September 12, 2007 10:22 PM

I need to put on some weight. These prescribed worouts aren't easy.

Comment #43 - Posted by: VAS at September 12, 2007 10:30 PM

Alright, I understand how difficult weighted pull-ups are but I would still like to see someone as fit as Greg getting his full head over the bar. Why not do more work?

This takes nothing away from his accomplishment, it's simply more work (just like the American KB Swing vs the Russian one).



Comment #44 - Posted by: Mike at September 12, 2007 10:33 PM

any instruction on the deadlifts? did yesterday's workout today, back's a little stiff - it's been 10+ years since high school and I think I remember the basics. But the basics aren't what I'm here for. Thanks.

Comment #45 - Posted by: bturkett at September 12, 2007 10:43 PM


Comment #46 - Posted by: mrjling at September 12, 2007 11:12 PM

Ha! did you notice the kid in the back ground on the stairs took his shoes off and then put them back on over the course of the video

Comment #47 - Posted by: Redrex at September 12, 2007 11:12 PM

Could I ask for some advice? I was doing a workout from few days ago (3 rounds of 50 pullups and 185lbx21) but I couldn't complete it.

The problem is my grip. I can paddle on a surfboard till the cows come home and I can leg press multiples of 500lbs (years of tae kwon do and wrestling) but when I was doing these exercises I couldn't do more then 135lb deadlift and couldn't finish the pull-ups.

My Grip gives out WAAAAAYYY before anything else does. It's getting to the point where my other body parts hardly gets tired before I have to stop.

So what should I do?

Comment #48 - Posted by: Countzen at September 12, 2007 11:32 PM

#39 bturkett
Check out the videos on "Exercise & Demos" Page.
Also think about purchasing the book "Starting Strength" By Mark Rippetoe and Lon Kilgore.

Comment #49 - Posted by: Woody D at September 12, 2007 11:39 PM

did CFWU and sub'd pull ups for push ups..

did the thrusters with 45 kg and the PU as rex'd

time: 19.59

Comment #50 - Posted by: onefinesuri at September 13, 2007 12:05 AM



Scaled thrusters to 50Kg and PU to 14Kg

Comment #51 - Posted by: Colm O'Reilly at September 13, 2007 12:43 AM

Jeeeezus, Greg - You wrecked that WOD! Great job!!

If anyone else wants to knock the overall form and time, go ahead and post up your own video. I am sure we could all learn from your perfect form throughout the duration of the exercise.

Comment #52 - Posted by: Ian Carver at September 13, 2007 12:52 AM

Are there any videos of Crossfit trained (and jacked) women performing these WoDs? I teach young women with severe self esteem issues and sometimes I see some life in them when they see my accomplishments(I compete in the fitness/figure divisions of bodybuilding), but still the extreme muscularity aspect of the sport intimidates them.

Comment #53 - Posted by: clary at September 13, 2007 1:05 AM

correction to comment #50

did CFWU and sub'd pull ups for push ups..

did the thrusters with 45 kg in the normal fran form (21 - 15 - 9) and the PU as rex'd

time: 19.59

Comment #54 - Posted by: onefinesuri at September 13, 2007 1:14 AM

You want to see a Crossfit trained woman? look for any of the videos with Annie in it. Most recently the rope climb. But take your pick in the videos section. she's not huge but I would certainly consider that jacked

And as a side note, I got my roommate to do yesterday's workout with me. He stopped before he puked, somewhere around a full set of deadlifts and 28 pullups, and he's no slouch. My goal is to get him to finish today's workout, puke or not

Comment #55 - Posted by: Drewsky at September 13, 2007 1:22 AM

This is going to hurt after the last two days. I'll keep you posted but I suppose it'll only hurt for a while.
Best of Luck to all those going for it.

Comment #56 - Posted by: firemanben at September 13, 2007 1:32 AM


Check out the video section, especially 'Nasty girls' The first time I saw that it blew my mind.

Comment #57 - Posted by: Aaronwilson at September 13, 2007 1:48 AM

While I don't have much of an opinion about Greg's form, I am curious as to why somebody must have better form than somebody before they can correct them? Wouldn't such reasoning put pretty much all professional coaches/trainers out of work? C'mon, what matters is whether a critic can see and recognize good form, not whether he can demonstrate better form himself.

That said, Greg is a wild animal.

Comment #58 - Posted by: Jeff G at September 13, 2007 1:50 AM

A True Champion

Comment #59 - Posted by: Corben at September 13, 2007 1:55 AM

"Heavy Fran" --> Big Girls need love too!

Comment #60 - Posted by: Dave at September 13, 2007 2:24 AM

"Heavy Fran" Big Girls need love too!

Comment #61 - Posted by: Dave at September 13, 2007 2:25 AM

"Heavy Fran" Big Girls need love too!

Comment #62 - Posted by: Dave at September 13, 2007 2:25 AM

Today's Goal:
Pour gasoline on your ashes, then set them on fire!! Thanks Coach

Comment #63 - Posted by: Damon, Sonz Decatur at September 13, 2007 2:26 AM

#45 bturkett

You may not have come here for the basics, but it would serve you well to learn them as best you can. I'll echo # 49 WoodyD. Check out the videos on "Exercise & Demos" Page, and purchase
"Starting Strength" By Mark Rippetoe and Lon Kilgore post haste!

Comment #64 - Posted by: JR at September 13, 2007 2:30 AM


Man am I smoked.

Comment #65 - Posted by: NCsheepdog at September 13, 2007 2:56 AM

CFWU 3x15 minus pullups
13:40 (just did normal, kipping pullups)

10 minutes on the C2 Rower
5 minutes on the elliptical

Comment #66 - Posted by: Jonah at September 13, 2007 2:57 AM

Scaled thrusters to 95#
Most of the pulls were scaled to 35#

Finished in approximately 20 mins.

Comment #67 - Posted by: Scott C. at September 13, 2007 3:09 AM

I've just started CF. I wouldn't be able to do more than 1 rep of the 135 pound barbell thrust. Should you just keep on doing one rep until you've reached 15 or should you go for a lighter weight?

Comment #68 - Posted by: Nicholas at September 13, 2007 3:16 AM


As Rx'd: 10:59

Comment #69 - Posted by: x66f at September 13, 2007 3:28 AM



80lb Thruster

10 lbs PU 1st set - broken
Jumping pullups last two sets

Comment #70 - Posted by: Nick G - Chicago at September 13, 2007 3:57 AM


As rx'd: 6:40

Thanks for the push Greg!

Comment #71 - Posted by: Steve Liberati at September 13, 2007 4:02 AM


I haven't been doing Crossfit that long either, but it seems to me that you want to scale to whatever wieght allows you to achieve a high level of intensity, while mantaining some simblance of form throughout the workout.

By the way to the technique sticklers out there, if you watch some of the recent Q and A sessions with coach, he talks about coming to a level of intensity were some form must be sacrificed. He specifically says that if you are always achieving form, you will never generate a high intensity level. Just some food for thought

Comment #72 - Posted by: dcron at September 13, 2007 4:03 AM

8 minute snatch set - 60L/60R. Hand switch at 4 minutes.

Bwt 115#

WOD with 95# thrusters, 26# pullups: 11:08. All thrusters from Dynamax ball and fully locked out overhead. Pullups deadhand, no kip with bar touching throat.

Comment #73 - Posted by: Kelly Moore at September 13, 2007 4:08 AM

as rx'd

1094 35/m/205 7:19
1090 34/m/232 8:15

Another tough day!

Comment #74 - Posted by: lummox5o at September 13, 2007 4:09 AM

I loved the editing at the start to set the tone and build the drama - hahah! Nicely done, Tony.

And Greg, what can I say ... you made it look easy.

Comment #75 - Posted by: Anthony Bainbridge & Jodi Arbeau at September 13, 2007 4:10 AM

Roger #35,

Angry G isn't self-promoting. The logsitall site grew out of a recent message board discussion, the point of which was to determine what sort of beginner, intermediate, elite benchmark times could be found for the named CF workouts. The site was setup by Bill Patton (of Concept II) in response to this discussion. He's included a stats function (see to provide an indication of those benchmark times.

Your site looks good, Roger, and if it has a large database, you might want to join in the discussion on the message boards (most recent thread: and see what comes of it.

For now, I'd encourage folks posting times to named workouts here to pop over to logsitall and add their info so we can get a neat summary of how the CF community as a whole looks in terms of perfomance on the named workouts. It doesn't do us much good, if only the elite athletes who are justifiably proud of their performances post, cause then an ordinary joe like me will be an outlier.

Comment #76 - Posted by: PatrickH at September 13, 2007 4:17 AM

Scaled heavily:

Weight for thrusters: 50kg
Weighted Pull-up: 10kg (could only manage first 6 then used BW with a few jumping towards the end)

Otherwise done in about 11 minutes. finished off with 15-20 minutess LI cardio and stretching

Comment #77 - Posted by: Chris B at September 13, 2007 4:17 AM

Great work Greg!! Awesome!!

Comment #78 - Posted by: Andy W. at September 13, 2007 4:25 AM

M 50 69 180 CFT 735
Scaled, 95# thrusters, 25# WPU.

Comment #79 - Posted by: monroe at September 13, 2007 4:27 AM

Somehow I'm not as proud of my sub-5 minute regular Fran time anymore.

Comment #80 - Posted by: Tom (M/20/175#) at September 13, 2007 4:38 AM

Many broken sets

scaled the many thrusters down to 115


Comment #81 - Posted by: Hale at September 13, 2007 4:44 AM


16:13 with 39kg (~85lb) thrusters and 30 lb weighted pull-ups

Comment #82 - Posted by: Mary Ann at September 13, 2007 4:46 AM

Outstanding Video, all i can say is WOW!

Comment #83 - Posted by: tom at September 13, 2007 4:46 AM

M 48 70" 176

Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups


Comment #84 - Posted by: Louis Herrera Jr. at September 13, 2007 4:54 AM

I'm not fat, just big boned Fran, #115 thrusters #25 weighted pullups, which became weighted jumping pullups.

devildog 34 His form on the video in terms of ROM would've passed the NSW standards which are similar to the USMCs. They weren't dead hang but this is Crossfit, they're not supposed to be.

Comment #85 - Posted by: Bob Taylor at September 13, 2007 4:55 AM

Question - When doing the thrusters, are you suppose to use the momentum of the squat to press up the weight?

Comment #86 - Posted by: Julie at September 13, 2007 4:55 AM

39kg(~85lb) thrusters & no weight pull-ups

Comment #87 - Posted by: Ashley at September 13, 2007 4:56 AM


Thrusters 95#
Pull-Ups as rx'd



Comment #88 - Posted by: Koebbe at September 13, 2007 5:07 AM

age 41
bwt 206#
thrusters as rx'd w/ 135#
pullups: 15 w/ 50# db.
12 and 9 w/ 40# db.(don't have 45# db)
Would have been more impressed w/ Greg's effort if he would have worn shoes!

Comment #89 - Posted by: MSR at September 13, 2007 5:20 AM

26:43 (Subbed 105 lbs, 35 lbs)

Comment #90 - Posted by: Hari at September 13, 2007 5:28 AM


Thrusters 95#
Pull-Ups 30#


Comment #91 - Posted by: NCsheepdog at September 13, 2007 5:29 AM

What Greg did is truly impressive. I've been doing crossfit only for 4 mos after doing it 2-3x a week in combo with my traditional workout and I've seen huge increases in pu's, core strength, and cardio.

My only question is how does one get to Greg, Annie, etc's level? Is it steady increased gains over years? Is it because they are in the gym constantly? There was a video interview from another cf-r who runs a shop and she said she works out 2xday/5xday/week. I am curious to that because I can see improvements in my own skills but my times are nowhere near their level.

Comment #92 - Posted by: Syd O at September 13, 2007 5:29 AM

Wow!! at both the WOD and the demo.

Greg made heavy Fran look like a chubby little pre-schooler. She's still probably gonna take my lunch money, but heaviness is good:)

The beginning of that vid was sweet and

#13, Dennis, can you do pull-ups with 45# extra weight in perfect form?

Comment #93 - Posted by: Buretto at September 13, 2007 5:30 AM

1st FRAN
1st set as rx'd
set 2&3
thrusters as rx'd w/ 95#
jumping pullups: w/ 45# plate.
I'm new to crossfit, and I really struggle with the form on kipping pull ups. I had to lower my weight for thrusters, but I should have done 115. That will be my weight for next time.

Comment #94 - Posted by: Little Miller at September 13, 2007 5:31 AM

You don't have to be stronger than someone else in order to critique their form. That's just silly. Having said that, I thought his form looked solid.

My question is: I thought hand placement during pull-ups was palms facing away form body? I thought he was doing chin-ups. Is this not correct?

Comment #95 - Posted by: Hammer at September 13, 2007 5:54 AM


Heavy Fran, 15-12-9 of:

115 lb. Thrusters
30 lb. weighted pull-ups


I had to scale the weight, otherwise the 135lbs thrusters would've taken me a week.

Comment #96 - Posted by: BrianG at September 13, 2007 6:03 AM


Heavy Fran, 15-12-9 of:

115 lb Thrusters
30 lb weighted pull-ups


I had to scale the weight, otherwise the 135lbs thrusters would've taken me a week.

Comment #97 - Posted by: BrianG at September 13, 2007 6:03 AM


Subbed 115lb Thrusters
Used 45lb kettle bell and hung it from hips with a piece of webbing using a hero loop.


2hrs later and I'm still trembling.

Comment #98 - Posted by: sean at September 13, 2007 6:15 AM

Julie #80 - yes, you will likely need to if you use a heavier weight

Hammer #88 - the only requirement for pull-ups is that you come to full extension at the bottom and your chin is over the bar at the top; hand placement (palms in/palms out) does not matter, maybe people rotate their grip during the wod

Comment #99 - Posted by: Mary Ann at September 13, 2007 6:16 AM

If I substitute barbell thrusters for dummbell thruster what weight dumbells are recommended?

Comment #100 - Posted by: MikeJ at September 13, 2007 6:19 AM

holy cow! greg is a beast.

Comment #101 - Posted by: eva claire (ec) at September 13, 2007 6:20 AM

Awesome work Greg. I had to watch that vid several times because it was so unbelievable.

#88 Hammer
Use any grip that works for you, or mix it up: palms facing, palms away, or mixed, CF doesn't distuinguish between chin ups and pull ups.

#85 Sid
Do the WOD's with intensity and regularly. Doubling down will lead to over-training, injury, and regression. You might take years to reach Greg's level, if ever.

#80 Julie
Yes, use your momentum to assist the press. Think front squat with a push press. Aggressively open the hips at the top to initiate the press.

Comment #102 - Posted by: ScottH at September 13, 2007 6:24 AM


still suffering from my workout yesterday of 50pu/185#dl x3 and ripped a big ol' blister so today was tough.

15, 12, 9 pullups and thrusters
scaled pu's to 35andthrusters to 115 and everything still hur, especially my hand under the blister on the thrusters. was able to mix grip for the pu's: 16:30

Comment #103 - Posted by: Jim Evans at September 13, 2007 6:28 AM

Once again Greg, I am truly humbled.

To the naysayers:
"It is not the critic who counts, not the man who points out how the strong man stumbled, or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena; whose face is marred by the dust and sweat and blood; who strives valiantly; who errs and comes short again and again; who knows the great enthusiasms, the great devotions and spends himself in a worthy course; who at the best, knows in the end the triumph of high achievement, and who, at worst, if he fails, at least fails while daring greatly; so that his place shall never be with those cold and timid souls who know neither victory or defeat."

Comment #104 - Posted by: ryan at September 13, 2007 6:32 AM


Thrusters 95#
Pull-Ups at 30#


Comment #105 - Posted by: NCsheepdog at September 13, 2007 6:36 AM

#48 - The grip is always the first to go. When I need a little extra I switch my grip on the bar. Right hand palm facing away, left hand normal. This greatly increased my staying power w/deadlifts. Might be considered cheating but I figure you can mix pull ups and curl ups so why not play with the grips if it keeps you going.

That being said I perform all max deadlifts with the standard grip.

Comment #106 - Posted by: will g at September 13, 2007 6:44 AM


Wanted this as RXed, but I couldn't manage 60kg thrusters for that many reps tonight.

45 kg Barbell Thrusters - 5-3-3-3-1; 3-3-3-2-1; 3-3-2-1.
20 kg Weighted Chinups (supinated grip) - 6-5-4; 6-3-3; 6-3.


After, did BJJ.

Need to practice my thrusters, I should be able to get up more weight but I can't seem to keep a good rhythm at the higher weights. I'll start doing a barbell and dumbbell complex tomorrow as my warmup, it includes thrusters and other movements I need to practice.

Comment #107 - Posted by: PVD at September 13, 2007 6:47 AM

115 lb thrusters
45 lb pull ups.

Comment #108 - Posted by: Theresa & Mark at September 13, 2007 6:48 AM

115 thrusters
45 lb pull ups

Comment #109 - Posted by: Theresa & Mark at September 13, 2007 6:49 AM

Subbed 100 lbs thrusters, and 45 lbs weighted dips...still no pullup bar...time:9:48...anyone who can do ONE 135 thruster is an animal in my book...those killed me....

Comment #110 - Posted by: layman at September 13, 2007 6:50 AM

Is Greg a genetically manipulated humanoid? :D

WOD (with slight adjustments):

110lb Thrusters 15-12-9
25lb Pull-ups 15-12(last 3 jumping)-9(last 2 jumping)

Time 11:31.

My shoulders are f*cking burning! (only 2 days after SP-PP-PJ WOD).

- OlliS

Comment #111 - Posted by: OlliS at September 13, 2007 6:55 AM

Is Greg a genetically manipulated and modified humanoid :D unbelivable!

WOD (with modifications):

115lb Thrusters
25lb Pull-ups

as rx'd, excpect second set of pullups last 3 jumping and the same in the last set.

Time 11:31.

- OlliS

Comment #112 - Posted by: OlliS at September 13, 2007 6:59 AM

specific wu
THR @ 135 lbs, pull-ups unweighted dead hangs
THR + pu
1st round unbroken 15 + 15
2nd & 3rd rounds broken

Comment #113 - Posted by: RobertP at September 13, 2007 7:03 AM

FRANTASTIC! I only did the diet Fran for the first time recently - I can't wait to gorge on the Full Fat variety! YEE HAA!

Comment #114 - Posted by: Owen at September 13, 2007 7:06 AM

10:50 as rxd
all sets broken

Comment #115 - Posted by: jpf at September 13, 2007 7:07 AM

Once again, I must bow to the mighty Greg A. You sir, are not quite human.

#59,#60,and #61 Dave, I concur, more woman to love!

Comment #116 - Posted by: adamulm at September 13, 2007 7:12 AM


as rx'ed - 9:27

Comment #117 - Posted by: Ryan at September 13, 2007 7:15 AM

Greg should change his name to "Manimal"

Comment #118 - Posted by: Gabriel at September 13, 2007 7:15 AM

By the way, great job on the video and music today Tony, that was a pretty cool mix. Definitely entertaining.

Comment #119 - Posted by: adamulm at September 13, 2007 7:16 AM

Just started crossfit on Monday and I have to say I haven't been this sore in a long time. An incredible workout.

135 bls thruster
pull-ups unweighted
time: 17:42

1st round unbroken, 2nd and 3rd rounds most definitely broken.

Comment #120 - Posted by: BHoll at September 13, 2007 7:17 AM

5:16 rx'd

Thanks Greg for the inspiration.

Comment #121 - Posted by: Dan Drall at September 13, 2007 7:21 AM

bwt 210lbs

as RX'd 15:22

the dumbbell kept slipping down from between my legs after every 2 reps, maybe could have slipped under 15 min otherwise.

This is harder than it looks.

Comment #122 - Posted by: Brett_nyc at September 13, 2007 7:24 AM

Yikes! Warming up I could barely do 1 thruster at 135. I didn't think I'd be able to finish as Rx'd. My biggest set was 4 in the second round.

As Rx'd

I still love you Fran, but you really need to lose some weight.

Comment #123 - Posted by: JPW at September 13, 2007 7:26 AM

holy crap amazing job Greg! My jaw was wide open when the time was shown at the end of the video. fantastic work!


few days behind. working 2 jobs really sucks the life outta ya!

3 rounds for time:

50 pull-ups
125# DL, 21 reps


hoping to get today's WOD in after my daytime job and before my evening clients. this one looks scary.

Comment #124 - Posted by: nadia shatila at September 13, 2007 7:29 AM

Regarding perfect form and the "isn't harder better" argument: what do you mean by harder? Power is (Force x Distance)/Time. If you slow a movement by 10% while adding 1% to it's distance traveled you have greatly reduced the potential to generate power in the movement.

I've read a couple of dozen CF articles and the last three CF Journals and watched a lot of CF videos in the last three months. I can't point out a particular one but I recommend reading all of the lecture clips by coach to start.

Comment #125 - Posted by: Mike Erickson at September 13, 2007 7:32 AM

#48 Coutzen
Clearly you need stronger grip. Are you using hook grip (index and middle fingers curling ontop of the thumb when holding the bar)? The hook grip certainly helps. It feels uncomfortable but only at first.

To strengthen your grip, you can replace back extenssions in your warm up and workout with wide grip deadlift 20 - 40kg. Hold the bar as you would for a snatch at waist level. Bend your knees only slightly and don't bend them anymore after that. Keeping your back straight and shoulders back move the bar down your legs to just below your knees. Make sure you are using hook grip and that you actively pull the bar into your legs as you go down and up.

Also, hanging on a bar would help your grip. Time your hang (no pull ups, just hanging) and try to get 30s, 1min, 1:30min, 2 min, etc as you get stronger.

Comment #126 - Posted by: VAS at September 13, 2007 7:39 AM

Lost some time running from garage to back yard.
Great Workout!

Comment #127 - Posted by: chris l at September 13, 2007 7:43 AM


CFWU - subbed push up for pull ups/knees2elbow for sit ups

Scaled down that fran to a normal Fran, I actually never completed a reg Fran as Rx'd and after 3 weeks doing crossfit, i think it was the right time.

* Thruster 95 lbs
* Pull-ups
21-15-9 reps, for time


Amazed I scored it under 20mins. All set broken.

To all those critizing Greg. he doesn't care, we doens't care. We are not here to compete with eachother, we are here to take our fitness level to a new level, this is da crossfit-revolution. And ure ego stays at the entrance.


Comment #128 - Posted by: Fredastere at September 13, 2007 7:46 AM

Minor back strain re-surfaced...

No Heavy Fran for me today although it looks "fun."
I used to push on through these kinds of things, to my detriment. Now I listen, and take a break, or modify.

I created a back friendly WOD, if anyone wants to work out hard but stay away from back strain, this one worked great for me:

3 rounds:
800 meter run
15 bar dips
15 knees to elbows
15 inverted rows

my time: 28:28

first 800m - 3:00
2nd 800m - 3:20
3rd 800m - 3:15

due to lack of skin on hands, had to grip bar with gloves and with finger only, murder on grip
but good practice anyway,

Comment #129 - Posted by: Tim Hamilton at September 13, 2007 7:51 AM

subbed 125 for thrusters, 35 for pull ups


Comment #130 - Posted by: paulw at September 13, 2007 7:56 AM

age n/a
bwt 185
height 6'3

thrusters with with 65#
pullups: unweighted, broken sets

Time was under 18 minutes - most of which was spent looking up at the pullup bar. All deadhang with a few cheaters at the end. Tough run last nite so was a bit tired this A.M.

Way to go Greg - got me all fired up so I tossed some dimes on the bar for the thrusters LoL. Maybe someday I'll do a workout as RX'd.

Thanks Coach.

Comment #131 - Posted by: JustARunner at September 13, 2007 7:59 AM

Fat Fran lost a bit of weight as the workout went on.


Thrusters as rx'd
Pullups scaled down to 35lbs after first set.


More better faster

Comment #132 - Posted by: Marty at September 13, 2007 8:02 AM

Love the video. Inspirational. How hot is Greg.

Comment #133 - Posted by: Monica at September 13, 2007 8:07 AM

Read the rep count wrong - did 21-15-9

Weight as rx'd


That totally sucked.

Comment #134 - Posted by: MWade at September 13, 2007 8:10 AM

Wow, brutal!


Scaled down to:

Three rounds, 15-12-and 9 reps, for time of:
85 pound barbell thrusters
30 pound weighted pull-ups

Time: 13:47

Legs - no problemo
Shoulders - still toast from Monday
Pull-ups - awkward, could not kip, due to low bar

Comment #135 - Posted by: crazyXgerman at September 13, 2007 8:17 AM

16:34 as rx'd

Thrusters were tough but manageable; pullups were ridiculous. Some really ugly reps mixed in there, esp. toward the end.

It would seem I picked the wrong week to start a little side pullup routine on my own...

Comment #136 - Posted by: rcurriejr at September 13, 2007 8:18 AM

To me, it doesn't matter or not if Greg's chin goes over the bar or not. As someone else has said on this post earlier, it's not the critiques that count, rather the athlete in the arena, doing the work. And as I recall, Greg is out there doing the work. He's a monster in his own trade and I know of no one yet that can duplicate some of the things he does. Good Work Greg!

I will be doing regular Fran later today, cos I ain't nowhere near what Greg can accomplish. But the fact is, I'll be out there putting the work and the effort in. So what if my chin doesn't come to within 2" of the bar, I am still out there putting the work in. All you disclaimers out there can argue whether or not to disregard my posted time later. Fact remains that I am out there putting the effort in. I am not in a competition here where full ROM will disqualify some of my reps, I am out there to increase my work capacity over broad time and modal domains. That is enough for me...

Comment #137 - Posted by: Harry at September 13, 2007 8:23 AM

Could it be possible? Is Greg even bigger and yummier and tougher and more cut than ever before?

I feel dizzy...

Comment #138 - Posted by: Spider Chick at September 13, 2007 8:25 AM

To everyone giving me full credit for the video, Tony B has a new editing assistant. Elliot Waite was the creative genius behind the opening drama.

Comment #139 - Posted by: Tony B. at September 13, 2007 8:28 AM

barbell thrusters w/ 95#
pull-ups w/ 35#


Comment #140 - Posted by: headonkey at September 13, 2007 8:33 AM

Oh, and if anyone can explain how in hell it's possible to kip with a 45lb. dumbbell hanging from your waist, I'm all ears.

Comment #141 - Posted by: rcurriejr at September 13, 2007 8:33 AM

I tried the thrusters with 135# but it just wasn't happening so I cut it back to 95#. I also tried chins with a 45# weight and that wasn't happening either so I scaled back to 25#.

Time: 12:27

Comment #142 - Posted by: billbass at September 13, 2007 8:38 AM


185lb Deadlift
Jumping bar muscle-ups.

Comment #143 - Posted by: Ben S. at September 13, 2007 8:44 AM

Oh that was only one round. I missed that it was 3 rounds. ooops

Comment #144 - Posted by: billbass at September 13, 2007 8:45 AM


Scaled PU weight down to 10#.


Mental fatigue didn't help.

Comment #145 - Posted by: RJF at September 13, 2007 8:46 AM

Hey do we ever do any bench?

Comment #146 - Posted by: Reed at September 13, 2007 8:46 AM

I just started crossfit this week. I did pull ups yesterday. I want to do the thrusters, but I don't want to do pull ups two days in a row. Does anyone have a suggestion for an alternate exercise?

Comment #147 - Posted by: Marcus at September 13, 2007 8:46 AM

9:10 as rx'd

Comment #148 - Posted by: SDG at September 13, 2007 8:47 AM

34 m 186
135# thrusters
45# pull up first round
0# pull ups second and third arms just went dead.
Is there anyone out there who can help me with the pull up portion of these workouts. They are the one exercise that really kick my but?

Comment #149 - Posted by: Jett at September 13, 2007 8:48 AM

That was my first taster of the FFF (Full Fat Fran)and boy did it hurt. The pull-ups were broken into sets of 3's but I managed it as rx'd in 8m:10s - Greg you are a MONSTER! Nice work dude

Comment #150 - Posted by: Owen at September 13, 2007 8:50 AM

34 m 186
Thrusters 135#
PU 45#
second and third set 0#
Need help with PU's any suggestions?

Comment #151 - Posted by: Jett at September 13, 2007 8:50 AM

3 sets not sets of 3 (5's 4's and 3's) see #139

Comment #152 - Posted by: Owen at September 13, 2007 8:52 AM

Greg, strong work.

Comment #153 - Posted by: Ben S. at September 13, 2007 8:52 AM


Comment #154 - Posted by: CrossFit Virginia Beach at September 13, 2007 9:08 AM

19yom 178#

heavy fran

85# thrusters
30lb assist gravitron pullups (40 lbs less asssist than normal)

19 min

I have an important question. I was having to break up my sets of thrusters and pullups into threes and twos. My time was pretty slow, and I felt a lot of the time that it wasnt the cardio element that was holding me back, but the strength element. Should i scale down the weight so that I can do it a higher intensity, or should I work with as heavy weights as I can in order to build strength? SOMEONE PLEASE HELP ME

Comment #155 - Posted by: Linguini at September 13, 2007 9:09 AM

#137 Marcus

Just do the Pull-ups. This is functional fitness not your typical body building isolation work-out. Since this WOD focuses on Push, Pull, Leg Drive and Core there is a good chance we will be hitting one of these if not all four of these areas again tomorrow. Actually there is probably a good chance we will be doing more pull-ups. And if we don't do pull-ups tomorrow in the WOD there is always the CFWU which if done fully before each WOD will add 45 pullups to every work-out

Feel the burn ... cheers

Comment #156 - Posted by: mhlane at September 13, 2007 9:12 AM


cfwu x 3 - PU

85# thrusters
30# PU


i think i will call this one "annie's bad day"

Comment #157 - Posted by: anna h at September 13, 2007 9:13 AM

greg is a freak!
my time is only about ten mins slower than the freak.
13:01 had a hard time holding 45lbs between the legs next time chain will be used yes big girls need love to

Comment #158 - Posted by: kevin boyles at September 13, 2007 9:13 AM

15,12,9 reps of:
45 lb. Thrusters
pull ups (30lb assisted) pb


Comment #159 - Posted by: verve at September 13, 2007 9:18 AM

Damn! forgot my time again.
12 minutes

Comment #160 - Posted by: verve at September 13, 2007 9:19 AM

Great work Greg!

As for those that are questioning the form, watch the notes from the seminar from Valencia on 9/5/07. Coach addresses the form issue.

Comment #161 - Posted by: Bryan at September 13, 2007 9:19 AM

Nice video Tony and strong work as always Greg. The best part was how casually Greg chalks up his hands and straps on the KBell. Thanks for sharing!

John Wopat-
Read yesterday's post by you and just wanted to let you know, you brought tears to my eyes. You're darn good people.

This week turns into a reflective and remembrance week for me instead of just having the 11th be a remembrance day. We won't forget, ever.

Sept 11th-
Woke up with a headache and backache and combined with the days events of ceremonies, lunches, and visiting, took an early rest day.

Sept 12th-
Walk 2 miles Time- 35 minutes
Rowed different intervals to equal total meters of 1700.
Deadhang from the pullup bar, mulitple times until grip failure.

WU- Row 1000 m 4:50
WOD subs-
75 lb thrusters
jumping pullups/ negatives
Time- 10:51

Then added on another 9 of each to make it a psuedo Fran and did the extra 9 in 2:50. Some of my thrusters looked more like front squats with a push press, depth was good though on all. Sets were broken.
First Fran I did in Feb '06 was with 15 lb dumbbells, 50 lb lat pull downs and took me over 20 minutes to complete and over an hour to recover.

Post- Yard work (raking, trimming hedges, weeding, mowing) 2 hours

Thanks for everything Coach!


Comment #162 - Posted by: jknl at September 13, 2007 9:26 AM

Greg makes it look easy.
pre-1 mile run, cfwu, increasing wt pull ups & thrusters
wod as rx'd-15:51
thrusters-15-3,2'2 12-2's(fail on 2nd rep, slipped off hand) 9-2's then 1
pu-15-3,2's 12-all 2's 9-2's last 5 singles

Comment #163 - Posted by: Rob Corson at September 13, 2007 9:26 AM

Great Job Greg!
to the critiques - Stabilize Your Midline
and do the work!

Comment #164 - Posted by: Buford at September 13, 2007 9:31 AM

As rx'd


If I didn't see the 4:33 I may not believe it. Great job.

Comment #165 - Posted by: RTC at September 13, 2007 9:34 AM

Question about ""--what do you folks fill in for reps/pounds? This looks really useful, it's just that I can't fill in the workout name or activity.

Comment #166 - Posted by: Svor at September 13, 2007 9:35 AM

Bwt: 133

As Rx'd:


cleaned bar from ground for thrusters... yeah, this was heavy

Comment #167 - Posted by: Speal at September 13, 2007 9:39 AM

scaled 33# for thrusters and 10# for pull-ups


Comment #168 - Posted by: Steve Mazac at September 13, 2007 9:47 AM

#99 Ryan
I loved that quote--where is it from please?


I failed greatly today but was not a cold or timid soul.
In light of yesterday's discourse on modified workouts and times, let me first admit that I used 115 for the thrusters as I could not do 1 rep at 135. I did however do the weighted pu's as rx'd
time 27:45
thrusters @115# 5,3,3,2,1,1
weighted pu @45# 5,4,3,2,1
thrusters @115 3,3,2,2,2
weighted pu @ 45# 4,3,2,2,1
thrusters @115# 3,2,2,1,1
weighted pu@45# 4,3,1,1,

Comment #169 - Posted by: spartacus@45 at September 13, 2007 9:59 AM

13.58 as rx'd.

Comment #170 - Posted by: Mike_h at September 13, 2007 10:01 AM

41yof,164# Full figure Fran yet for me...still to new so modifying to get through wod...
PUwith Iron woody blue,light band
Lips turned blueish on 2nd set of thrusters...I got gassed:)
Nice video Tony and Elliot:)

Comment #171 - Posted by: lisaq at September 13, 2007 10:02 AM

20 MIN
35LB PULL-UPS X10 + 25LB X5

Humbled yet again...Thanks I needed that!

Comment #172 - Posted by: JDale at September 13, 2007 10:18 AM

Did my first Regular Fran today.
Wasnt ready for the Heavy


Comment #173 - Posted by: EMill at September 13, 2007 10:20 AM

I just wanna add my say in the form issue - As Coach said "You might spill your effing tea".

Go hard or go home!

Comment #174 - Posted by: Owen at September 13, 2007 10:20 AM


12:37 as rx'd.

Really went for this one, very tired, pleased with time. Probably could have shaved a little bit of time had I rested yesterday, but I did a 4+ mile trail run. I think it took a little pop out of my legs. Pull-ups are really where I spent most of my time though.

Comment #175 - Posted by: Corey at September 13, 2007 10:23 AM

When I grow up, I want to be like Greg. :)

Pity I'm too damn old now...

I'll probably do a 'regular' i.e. more 'human' Fran...

Comment #176 - Posted by: B. Edge at September 13, 2007 10:26 AM

I need advice!!

How does one do lots of kipping pullups fast (like in Angie, 100 pullups) without losing a ton of skin on the hands?

I had nice calluses from climbing and now they've all been ripped off...!

Thanks, all...

Comment #177 - Posted by: Tavis at September 13, 2007 10:29 AM

help! i can't get into proper rack position... my wrists aren't flexible enough, for one, but it seems like my shoulders are just mounted too high to allow my arms to stretch the way they need to.

so when i do thrusters at this weight, i'm limited not by the weight, but rather by the searing pain in my wrists as they're locked out to the joints.

how do i get a proper rack position?

as rx'ed, 24:30, about 10:00 of which was massaging my wrists.

Comment #178 - Posted by: Nick at September 13, 2007 10:30 AM


95# Thrusters
Strict Pullups Bodyweight


Doing CF for 6 weeks and still perfecting form over increased load. Can't wait til I'm at the rx'd.

Hands are not looking good after those 150 pullups on tuesday.

Any other CFers in Knoxville?

Comment #179 - Posted by: thejoel at September 13, 2007 10:30 AM


Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters SUB 95 pound
45 pound weighted Pull-ups SUB Body Weight

Time: 16:19

Comment #180 - Posted by: KEL at September 13, 2007 10:35 AM

M, 175, 39

as RX'd: 26:20

that hurt.


Comment #181 - Posted by: steeliekid at September 13, 2007 10:37 AM


subbed 120lb thrusters


Comment #182 - Posted by: Conrad at September 13, 2007 10:39 AM

M 31 BW185#
Been here about 1 month
Many broken sets
135# Thrusters
25# PU
about 23min.

Comment #183 - Posted by: Adam Hunnicutt at September 13, 2007 10:39 AM


I rarely have the same grip on the bar twice in a row. Alternating grip seems to help. I'm sure others will have their little tricks as well

Comment #184 - Posted by: dcron at September 13, 2007 10:44 AM

Male, 43 yrs old

time: 10:03

subbed 165 lbs for thrusters
and 75 lbs for pullups

Sore after workout.

Comment #185 - Posted by: irondawg at September 13, 2007 10:47 AM

CFWU x 3(10, subbed push-ups for pull-ups)

-Thrusters w/ 100 lbs
-Pull-ups w/ Bodyweight
-All sets broken

15 mins

Comment #186 - Posted by: Steve at September 13, 2007 10:47 AM

#149 Linguini

Yeah, back off the weight some. You want to be able to do the exercise while maintaining high intensity. Someone referenced coach's talk from the Valencia cert that they posted on Sep 5th, check it out. He's talking about form there, but I'm pretty confident in saying the same applies to weight in this case.

Comment #187 - Posted by: adamulm at September 13, 2007 10:52 AM

WU: 2500m row in 10min
WOD: subbed 115lbs for 135 on thrusters
used 40lbs scott airpack for pull-ups
Time: 14:37
Also did a 3.5mile run in 30 minutes after.

I did my first couple of reps with 135lbs and then switched to 115lbs in order to keep better form. Hopefully next time i will be able to get the 135lbs.

Comment #188 - Posted by: Jamie Maillet at September 13, 2007 10:57 AM


135 lbs thrusters 15, 12, 9
45 lbs pull-ups 15, 9 (plus 3 no weight), 2 (plus 7 no weight)


Comment #189 - Posted by: Jack Ehlers at September 13, 2007 11:01 AM

Hey Kelly Moore, I tied your time exactly!
Thrusters 115 lb
PU dead hang 35 lb

Comment #190 - Posted by: Rick K at September 13, 2007 11:03 AM



Thrusters @ 115
Pullups @ 35 then 25 after 1st set

18 brutal minutes..I know the workout is good when my eyes are hazy and stinging from all the sweat

Comment #191 - Posted by: Joshua B at September 13, 2007 11:04 AM


Been away in Wyoming for a week, thought about crossfit everyday...

15,12,9 reps of:

135 lb. thrusters (cleaned weight)
50 lb. weighted pullups (used 50 lbs in backpack)


Comment #192 - Posted by: Rick at September 13, 2007 11:13 AM

Thrusters: 115
PU's 35lb Kettle bell

The thrusters weren't too bad. The PU's had to be done one at a time. But I made sure my chin was over the bar. :)


Comment #193 - Posted by: Team(of one) Lakeland at September 13, 2007 11:14 AM

35 yoa/6'4"/195lb

8:46 as rx'ed, fell over in the middle round, chins turn into singles because I couldn't kip effectively, thrusters were 10,5/4,4,2,2/3,3,1,2.


Comment #194 - Posted by: gaucoin at September 13, 2007 11:20 AM


115# Thrusters
40# PU (very broken sets)


Comment #195 - Posted by: TX Aggie at September 13, 2007 11:23 AM

13:07 as Rx'd, was definitely feeling the tabata rowing, push-ups, squats and pull-ups from yesterday along with heavy sumo deadlifts and side presses...haven't hit up a front-page workout in quite some time, so I'm super-happy with that time!

Beastly performance Greg!

Comment #196 - Posted by: Jesse Woody at September 13, 2007 11:30 AM

FRACKING AWESOME!!! That was better than a Nike Ad!

Great work Greg.

Comment #197 - Posted by: Robb Wolf at September 13, 2007 11:32 AM

5min rope skipping + CFWUx3 (No pull ups)

WOD: 15-12-9 reps of 55Kg (121 lbs) thrusters and 20 Kg (45 lbs) weighted pull ups.


Comment #198 - Posted by: Leroy - Holland - 24yo m 173cm/72Kg at September 13, 2007 11:34 AM

Shay - 4:10 - 45 pound thrusters / no weight on pull ups

Carole - 4:34 - 45 pound thrusters / no weight for pull ups

Barri - 6:55 - 115 pound thrusters / 45 pound kettlebell for pull ups.

Comment #199 - Posted by: B&L Woods at September 13, 2007 11:35 AM

2 x 400m
2 x 10 press-ups

A bit of pre-wod anxiety.

Weight as rxd
pull-ups on rings 20kg kb in day sack
pull-ups 8,8,8 (last 2 of 8 jumping)


Awesome work Greg ..... You freak!

Comment #200 - Posted by: Leon at September 13, 2007 11:38 AM

46 / 175

as rx'd


thrusters had weight cleaned from the floor and since I was doing sets of 2s, 3s, and a couple of 4s, I had to work for it today. PUs were singles.

Comment #201 - Posted by: tom perry at September 13, 2007 11:39 AM

Great work Greg! I was going to do something else but after watching that vid I had to GET SOME
AS RX'ed
Not great but I will take it

Comment #202 - Posted by: Topaz at September 13, 2007 11:40 AM


cfwu x3 -pull ups

as rd's


need to go deeper on squat. could go deeper on with less weight but I wanted to do 135lb.

Comment #203 - Posted by: Adam W at September 13, 2007 11:42 AM


All sets broken 555 444 333. Scaled the thrusters to 95#, went to 80# for the last 6 when form started to suffer severely. Started the pullups off with a nice smooth set of full rom 30# strict pullups, but from there on I found it pretty hard to do even unweighted strict pullups, so subbed that.

Comment #204 - Posted by: Cullen at September 13, 2007 11:43 AM

Used a 24kg kettlebell for the pullups.

Comment #205 - Posted by: Neal Dickey at September 13, 2007 11:50 AM

28 yom 220#

Heavy Fran as rx'd
Pull ups were a mix of weighted, unweighted and jumping

If David's 8 min. one was slow, I'd hate to see what mine classifies as!!

Comment #206 - Posted by: Kuna at September 13, 2007 11:54 AM


75# thurster
kipping pull up's (no weight)

Comment #207 - Posted by: OPT Mommy at September 13, 2007 12:01 PM

used 115lbs for the thrusters and 25 lbs for the pull ups. Brutal.
Suffering major tennis elbow in my right arm, going through tones of A5-35.

Comment #208 - Posted by: jassch at September 13, 2007 12:05 PM

Linguini #149

If you feel you lack strength, then the answer is simple. Put that on the front burner. Make it your priority.

How do you do that? Lift heavy weights with plenty of rest (2-3 min) between sets. I would suggest setting aside maybe 2 days/week for this purpose. Stick to the basic compound lifts. Squats, Deadlift, Shoulder Press, Weighted pullups, Bench Press, Weighted Dips. Your goal during these strength building workouts is not "cardio."

Naturally adhere to strict form, full ROM.

You can also "scale" the WOD's so that the load does not prevent you from doing the work at a brisk pace, and so that you're not constantly at the point of failure.

Keep in mind that this workout was "Heavy Fran" might have been more appropriate to scale it.

Hope you find that useful! Cheers

Comment #209 - Posted by: Tim Hamilton at September 13, 2007 12:07 PM


Workout performed at 8000+ feet elevation, somehwhere in eastern Afghanistan



All sets thruster as RXd, Pullups broken, had to drop weight after first couple to, um, 0lbs...


8:49, all sets as RX'd


Comment #210 - Posted by: JR at September 13, 2007 12:10 PM

Absolutely outrageous. One of the most incredible videos I've seen here so far.

Subbed a home-brewed Painstorm.

Comment #211 - Posted by: Brandon at September 13, 2007 12:15 PM


Nursing a wrist injury, just whinning, middle of the road FRAN (115# thrusters and 35# dumb bell pull -ups); 20:48.

Getting the barbell in the rack position is perplexing me, I'm lacking the fexibility. Does anyone have a suggestion? Email me if you do.

Semper Fi


Comment #212 - Posted by: Danny T at September 13, 2007 12:17 PM


95# thrusters and 25# pull-ups


Comment #213 - Posted by: epicurius at September 13, 2007 12:19 PM

17:50 as rx'd (gaucoin,I checked the split time button you pressed instead of the stop button)
46 y/o male 155#
thrusters broken into mostly singles. chins all done strict with mixed grips in mostly doubles and singles. I couldn't really get a kip going.
Glad to do it as rx'd though.

Comment #214 - Posted by: Intent at September 13, 2007 12:21 PM

42yom / 147

12:36 as rx'd
Thrusters were killer with this weight. It felt like I was moving the weight up in slow motion. Of course when you are doing thrusters with 92% of body weight it is heavy (I really admire Speal at his weight getting through this). Pullups were ok but broken all dead hang with chin up grip. Greg is a madman, he made it look easy and wasn't even breathing hard at the end.

Post - DU practice and one arm 1 pood swings and lots of stretching

Comment #215 - Posted by: mhlane at September 13, 2007 12:23 PM

Does anyone know the effects of having diet coke in your diet in terms of performance in the crossfit atmosphere. I'm not talking about the potential medical side effects, I'm talking purely performance based. I know how much lactic acid build up I get when I have too much sugar in my diet but does aspertine(sp?) or other suger alternatives create that same build up?


Heavy Fran...good lord I have enough of a problem with the regular one.

Comment #216 - Posted by: cchpie at September 13, 2007 12:26 PM

Amazing work!

Watching the vid, I have a question. If you watch Greg's hips during the thrusters, the movement looks a bit odd - as if he's pushing his hips back and then pulling them forward as he ascends. Is this normal accentuated movement?

Comment #217 - Posted by: InfidelSix at September 13, 2007 12:27 PM


Ow. This hurt, especially w/o skin on my palms.

24:54 as rx'd.

Comment #218 - Posted by: samsterdam at September 13, 2007 12:29 PM

37/M/185 lbs

Scaled Thruster to 95# and Pull-us as rx'd
I can see I have a lot of work to do!!!

Comment #219 - Posted by: porrada1 at September 13, 2007 12:29 PM

subbed 85 lbs on thrusters and unweighted pull-ups (10, then sets of 5)

Comment #220 - Posted by: LTP at September 13, 2007 12:38 PM

Fat Fran: the very reason why hot guys don't date fat chicks.


My usual Fran is 6:48

Ghastly. Public Humiliation. I was bested by a fat girl with glasses. What ever will the other cheerleaders say?

Comment #221 - Posted by: Spider Chick at September 13, 2007 12:41 PM


As Rx'ed +1

Don't have my pullup bars up in new facility, did pullups on rings.


Pullups had to be broken...5,5,5 then 5,4,3, then 4,3,2.

Comment #222 - Posted by: Damon at September 13, 2007 12:42 PM

That was truly amazing Greg nice job......

And Speal that is amazing concidering the bar weighed more than you.

None of this for me today visiting a local affiliate. Next time around!!! Get some.

Comment #223 - Posted by: Judd_B at September 13, 2007 12:51 PM


WOD as rx'd in 22.59

Comment #224 - Posted by: karl at September 13, 2007 12:53 PM

as rx'd

approx 27 minutes (forgot my timex)

As with Tuesday, I am just happy I was able to perform with the prescribed weight. I am seeing significant gains with my strength and my appetite. Looking forward to the next couple of days.

Comment #225 - Posted by: CFcaymanM.D. at September 13, 2007 1:03 PM

34 m 186
135# Thruster
45# PU first set 0# second and third
Having trouble with the PU anyone have any suggestions? After seeing the other postings I think I just need to suck it up!

Comment #226 - Posted by: Jett at September 13, 2007 1:04 PM

35 y.o. male 170ish
As rx'd 12:17
Killed the wrists, but got through it.

Comment #227 - Posted by: flip at September 13, 2007 1:07 PM


Comment #228 - Posted by: jett at September 13, 2007 1:12 PM

Age 35
BW 145#

As rx'd:


Comment #229 - Posted by: Shawn B. at September 13, 2007 1:20 PM

M, 41, 180# rookie

scaled thrusters
kipping/neg pu's


getting better everyday, one of these days I'll do as rx'd

Comment #230 - Posted by: Brad at September 13, 2007 1:24 PM



WOD as rx'd

10:22(pr by 3min. roughly)
Just getting over the flu, so pleasantly suprised!


Comment #231 - Posted by: Travis H at September 13, 2007 1:26 PM



WOD as rx'd

13:20 (pullups about an inch away)


Comment #232 - Posted by: Sam Lewis at September 13, 2007 1:29 PM

M / 24 / 202lbs
2.5 years since last lacrosse workout
First Crossfit Day

90 lbs thrusters
pullups (not weighted)


Threw up mid-workout, the video made it seem easier, that guy is crazy

Is this the proper way to post?

Comment #233 - Posted by: Daniel at September 13, 2007 1:32 PM

Dear Heavy Fran:

I hate you.

Travis from Reno


warmed up w/ 5K run in approx 26 min. followed by some stretching.

sub'd 115# thrusters & 35# weighted pull-ups. Felt like the weight on the thrusters was good for intensity/form, but probably could've gone as Rx'd on the pull-ups.


Got some great looks from the folks at the gym.

Comment #234 - Posted by: Travis from Reno at September 13, 2007 1:36 PM

Age 28
BW 196

As rx'd: 12:13

Comment #235 - Posted by: JW at September 13, 2007 1:37 PM

34 m 186
set of 12 and 9 pu no weight

Comment #236 - Posted by: jett at September 13, 2007 1:39 PM

Had to back off of this workout due to some pain in my shoulders.

question: thrusters make me feel profoundly uncomfortable. i have no prblem with the press element but i feel very unstable going down into the front squat. does anyone have any suggestions on how do get better at this?

Comment #237 - Posted by: Brendan at September 13, 2007 1:40 PM


Thrusters as prescribed but weight was 95-105-110.

Pullups no weight as prescribed. Followed by BJJ. One rest day was not enough for me on this. Good workout.

Comment #238 - Posted by: Paul at September 13, 2007 1:47 PM


6:50 as rx'd

Comment #239 - Posted by: JDisch at September 13, 2007 1:48 PM

WOD as rx'd in 15:45
Thrusters lacked 'pop' - Jesse said I pretty much had "zero pop"... God is watching us

Comment #240 - Posted by: Rick Ihrie at September 13, 2007 1:49 PM


Comment #241 - Posted by: Maximus at September 13, 2007 1:51 PM

42yom 183lbs

Still not ready for FFF, so I did regular Fran. As Rx'd. I tried to do it "a la John Wopat" and Tabata it. My goal was to have the 15's done in about 5 min. I was about 5:30ish. And from there go all out. It seemed to have worked. Previous Fran was 8:15.

Today's Fran: 6:50 New PR.

Post WOD: Box Jumps 4 x 15reps(30", 3lbs ankle weights).

60 Dips.

Comment #242 - Posted by: Harry at September 13, 2007 1:55 PM

46 197

as rxed 14:11

rom on thrusters getting better not good enough

Comment #243 - Posted by: Kevin McClellan at September 13, 2007 1:58 PM


Thrusters 3-3-3-3-3-3-3 reps
40kg x 3
45kg x 3
50kg x 3
55kg x 3
60kg x 3 (PR)
55kg x 3
55kg x 3

Comment #244 - Posted by: mrjling at September 13, 2007 1:59 PM

Forgot to add I am always amazed at the effort and results I see here, but today's video of Greg takes it to a new level.

Comment #245 - Posted by: Kevin McClellan at September 13, 2007 2:02 PM



My 1st set of 15 PU's w/ 45lb. dumbell, I could only manage 4. I had to sub 20lb. dumbell for the rest of the reps for that set and the next 2 sets. This definitely kicked my butt!

Comment #246 - Posted by: Jensen at September 13, 2007 2:03 PM


as rx'd: 18:55

I know that my power lifting is my weakness... the thruster sets were broken like my pride...

Comment #247 - Posted by: Ben CFC at September 13, 2007 2:13 PM

27m 6'1 212 (fat today)
after sitting around for 25 minutes waiting for the squat rack getting pissed it gave me the intensity i needed!
pr for me im stoked

Comment #248 - Posted by: BONE at September 13, 2007 2:13 PM

bw 163 age 38
Heavy Fran
115# Thrusters
25# weighted pull up
50 Back extensions
50 sit ups
50 165# Dead Lift

Comment #249 - Posted by: coop at September 13, 2007 2:16 PM

51 yom/209
CFWU x 2 - pullups. Couldn't do Heavy Fran as RX'd so subbed 95 lb thrusters and 50 lb assisted pullups. Thrusters broken as follows: 9-6, 7-5,9. Pullups as follows: 15, 8-4, 9. Kudos to anyone who can do Heavy Fran as RX'd, especially those other over 50 types. I might have been able to do 135 lb thrusters but I really don't want to die in Gold's gym - it would be embarassing. Pullups are my nemesis now.

Comment #250 - Posted by: MikeC at September 13, 2007 2:25 PM

#210 mhlane, good job today.

Comment #251 - Posted by: Intent at September 13, 2007 2:27 PM

9:32 Last set of barbell thrusters cut weight down to 115. Pull ups used 25lbs.

Comment #252 - Posted by: baker at September 13, 2007 2:28 PM

17:24 as rx'ed. I had to repeat the 9th and last reps of the thrusters and pullups due to no lockout and chin not over the bar. It's not that I'm so priggishly honorable, but I figured at this slow pace, what the hell! This WOD was a classic case of scale vs. rx; had I scaled to, say, 115, I would have worked just as hard but would have been done sooner so I opted for as rx'ed, thrusters done in 3's, pullups in 4's and 5's. Thanks, Coach. BW:172, Y/A:58

Comment #253 - Posted by: john wopat at September 13, 2007 2:29 PM


Greg is a beast!

As rx'd 13:58
Not flexible enough to get the bar down on my anterior delts for the thrusters so I held in my hands for the duration. Working on the flexibility.

Comment #254 - Posted by: Stewart at September 13, 2007 2:30 PM


As assigned (135lb thrusters/+45lb pullups)

THAT was hard, MUSCULAR FATIGUE anyone?

Comment #255 - Posted by: Trevor Patrick Thompson at September 13, 2007 2:30 PM

40yoa/ 230
new to cross fit and love it
had to cut back on thrusters 135 x 15, then 115 for the other two sets
pull ups 25# for 15 then just jump pull ups for rest
this program (life style) rocks

Comment #256 - Posted by: shaggy at September 13, 2007 2:31 PM


As rx'd 14:08

Not the best time but my entire back and hams are still sore from Monday. Didnt have to much in the tank for weighted pullups. Last few reps were singles with chin barely getting to the bar.

Comment #257 - Posted by: Kevin_nyc at September 13, 2007 2:32 PM

forgot time was 25:17

Comment #258 - Posted by: shaggy at September 13, 2007 2:32 PM

Nicely done greg... killing it once again.

Comment #259 - Posted by: shark at September 13, 2007 2:36 PM

#209 Intent
Thanks, right back at you. You guys at OPT really set the bar. I was just happy to make it through this one and live to tell about it. Feeling my age all of a sudden.

Comment #260 - Posted by: mhlane at September 13, 2007 2:37 PM

First really bad day I've had in a while. Put forth a decent effort, but it just wasn't happening for me. Did about 25-30 thrusters completely broken and the pull ups were just too much today. Big Fat Fran-1 Damon-0

95lb thrusters and +15lbs on the pull-ups
This was the first time I've done a thruster with that much weight as well as my first time trying a weighted pull up (I've only been doing unassisted pull ups since July). The thrusters weren't as bad as I was anticipating, and I was able to get my first 10 straight through. However, the weighted pull ups were impossible for me with 30lbs; the female-scale equivalent for the rx'd 45lbs. I had to do my best and struggle with singles using a 15lb dumbbell. I'm just glad it's over!

Comment #261 - Posted by: Damon & Laura, Sonz Decatur at September 13, 2007 2:38 PM

29yo M 165lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round. 45lb thruster x 10

115lb Thruster x 3, 95lb Thruster x 3,4,5 – 4,4,4 – 5,4
30lb weighted Pull ups:5,3,2,3,2 – 4,2,2,2,2 – 4,2,1,1,1
Time: 14:55
Foam roll after

Comment #262 - Posted by: Sesoku at September 13, 2007 2:42 PM

After a great 3 months start in CF, I succumed to tendinitis in the sholder about a month ago, then moved, and only running for now w/o a gym to go to...we are not amused! I really miss the WOD, and feel more motivated when I'm plugged in.

First, I'm iceing and stretching and not lifting, but its not going away, and my muscule mass is already MELTING...what you guys think?

Signed: Bored and Impatient

Comment #263 - Posted by: Allew at September 13, 2007 2:43 PM


Rub some dirt on it and get to the gym...

Comment #264 - Posted by: bret kleefuss at September 13, 2007 2:55 PM

as rxed 8:20
thrusters broken into 2 sets each round
pullups were not good
much room for improvement with this one
post- ring dip practice

Comment #265 - Posted by: bleedcf at September 13, 2007 2:57 PM

I'm looking forward to this one for tomorrow. Today I caught up on my first filthy 50's (ugh)

Almost as rx'd:
sub 45# thruster for wall ball
sub tuck jumps for dbl-unders

t= 35:55


Comment #266 - Posted by: Mike Peiman at September 13, 2007 2:58 PM

Infidel Six -

re: greg is pushing hips back at the bottom of the thrusters

I think what you're seeing is that due to how heavy the weight is, the hips tend to rise first. It's exceedingly difficult to keep the chest up with the bar out front. So the hips tend to rise as the knee extends, and THEN you get the hip and trunk extension. That's my take.

Comment #267 - Posted by: Tim Hamilton at September 13, 2007 3:01 PM

95# for thrusters and unweighted pullups

Comment #268 - Posted by: Woods at September 13, 2007 3:03 PM


Comment #269 - Posted by: Ralphy at September 13, 2007 3:13 PM


First Fran of any kind. I scaled it considerably. Posting more for comparison next time around. My legs are burning from this workout. Love it!


80# thrusters with 2 40# DB
Jumping pullups (How high off the ground should the bar be?)


Comment #270 - Posted by: Jared Ziito at September 13, 2007 3:17 PM


started with 135#s but switched to 115 after the first 6.
subbed 20lbs for the pullups.


Comment #271 - Posted by: Casey at September 13, 2007 3:19 PM

14.38 as prescribed. Bodyweight is 153#. Ripped a callus on my right hand in an enormous, painful fashion.


Comment #272 - Posted by: TK at September 13, 2007 3:22 PM

Scaled to 65# thrusters, pull-ups with 60# assistance. 24:10. Probably should have used more help on the pull-ups; I spent a lot of time waiting on my pull-up muscles.

Comment #273 - Posted by: kpm at September 13, 2007 3:23 PM

Heavy Fran as Rx'ed:


Comment #274 - Posted by: Jerry 17/M/170 at September 13, 2007 3:31 PM


as rx'd: 13:40. Cleans from ground to rack killed me. I don't think I truly had any business using 135#.

Comment #275 - Posted by: edevine at September 13, 2007 3:31 PM

95 lb thrusters
D - 8:17
B - 11:04

Comment #276 - Posted by: derek at September 13, 2007 3:33 PM

M/22/148 cfwux2

As rx'd (45lb DB between legs sucks compared to weight belt IMHO): 19:45

I think about same as last time (maybe a little faster). Definitely faster on thrusters, slower on pullups due to DB charlie foxtrot.

Comment #277 - Posted by: Y. Zhou at September 13, 2007 3:37 PM


Check out the video accompanying the Aug 25 WOD. Annie appears to do the same thing on her OHS. I don't recall whether I asked a similar question to yours then, but it was on my mind.

Comment #278 - Posted by: TomR at September 13, 2007 3:49 PM


As rx'ed: 9:42

All sets broken which probably helped my overall time rather than blowing it all on the first round.

Comment #279 - Posted by: sailorcrew at September 13, 2007 3:52 PM


No fran fatty for me. This was my first time doing regular fran rx. Pullups were still the deciding factor.

95lb thruster

Comment #280 - Posted by: Poe at September 13, 2007 3:53 PM

scaled thrusters 95# broke into 3-3-3 by end
scaled pullups to 10# set of 6-2-1 by end

Comment #281 - Posted by: PGK at September 13, 2007 3:55 PM

Attempted as Rx'd
First really bad day I've had in a while. Put forth a decent effort, but it just wasn't happening for me. Did about 25-30 thrusters completely broken and the pull ups were just too much today. Big Fat Fran-1 Damon-0

95# thrusters and 15# on the pull-ups
This was the first time I've done a thruster with that much weight as well as my first time trying a weighted pull up (I've only been doing unassisted pull ups since July). The thrusters weren't as bad as I was anticipating, and I was able to get my first 10 straight through. However, the weighted pull ups were impossible for me with 30#; the female-scale equivalent for the rx'd 45#. I had to do my best and struggle with singles using a 15# dumbbell. I'm just glad it's over!

Comment #282 - Posted by: Damon & Laura, Sonz Decatur at September 13, 2007 3:56 PM

started as rx'd
after 3 reps I knew that the 135# would not happen
115# after that
45# pull-ups

Comment #283 - Posted by: firedave at September 13, 2007 4:01 PM

Great job Greg, your heavy Fran is faster than my regular one!

Comment #284 - Posted by: andy@CrossFit Charlotte at September 13, 2007 4:06 PM

Did 40# dumbells numbers as prescribed, and 10# weighted p'ups numbers as prescribed. 07:37

Comment #285 - Posted by: morgans at September 13, 2007 4:10 PM

sub'd 75lb thrusters and 10lb for pullups

Comment #286 - Posted by: jeremy and nicole at September 13, 2007 4:11 PM


Short on time so did regular Fran:

11:17 (over 3 minutes faster than last time)

Comment #287 - Posted by: Jarod at September 13, 2007 4:14 PM

As rx'd, just over 20 minutes. Used a 45 lb. weighted vest for pullups. 135lbs for a thruster is heavy! Got it done though.

Comment #288 - Posted by: Steven at September 13, 2007 4:16 PM

15:40 - did first 7 PUs with 45 then had to switch to 25, thrusters 13

Comment #289 - Posted by: dbones at September 13, 2007 4:18 PM

OMG! That was fun!


135# Thrusters
25# Pullups


Comment #290 - Posted by: Jim W at September 13, 2007 4:22 PM

55 lb. dumbbell thrusters (2)
15 lb weighted pull ups

Comment #291 - Posted by: Kyle A. at September 13, 2007 4:26 PM

Forgot to stop watch; pullups done on lat pulldown w/ kip.

Comment #292 - Posted by: Rob S at September 13, 2007 4:26 PM

SP reps of 1: 70-70-75-75-75 (+5 from last time)
PP reps of 3: 85-85-80-80-80 (+5)
PJ reps of 5: 85-90-95-95-95 (+15)

Then soccer in the evening. This SP, PP, PJ workout made me feel sick the next day or two last time and again this time. Not even a met-con workout and for whatever reason, I get so sore I feel sick. Did not play soccer so well either last night as felt wiped. Jammed my thumb pretty good too in a tangle and so can't really hold a bar well today b/c can't move my thumb which is swollen like a sausage. I am hungry too so might eat it. Ha ha

So today at the gym was poor but did:
65# thruster
asst pull ups with 18# less asst than norm so it was like a wt'd pull up for me.
Time: 12:38

2 rounds 120# dl x21, 50 jumping pull ups
Then that was enought b/c I was too tired. Better day tomorrow.

Comment #293 - Posted by: in8girl at September 13, 2007 4:27 PM

comment #6 : "an awe-inspiring performance... go Mr. Amundson! go CrossFitters! :-D"

agreed. "Mr." must be an abbreviation for Monster, in Greg's case.

Comment #294 - Posted by: Phong at September 13, 2007 4:31 PM

M 23 180

As Rx'd


Comment #295 - Posted by: KCFB4 at September 13, 2007 4:32 PM


"Pleasantly Plump Japanese Schoolgirl Fran"
115 pound barbell thrusters
25 pound weighted pullups
Time: 17:45 (and happy to get it)

Comment #296 - Posted by: Boxer4 at September 13, 2007 4:40 PM


As Rx'ed:


Comment #297 - Posted by: JMR at September 13, 2007 4:47 PM

22/m/170-175/70 inch

i kinda did a Fran+1 rather than a heavy fran haha...

95# thrusters instead of 135#
Fist set used 25# for PU but that was much too hard, so the second and third used 10#.


Comment #298 - Posted by: bklyn_chris at September 13, 2007 4:49 PM


lite-heavy Fran
tried 85# thrusters and got all of one. Scaled back to 75#. Used 15lb db on a weight belt - jumping pu's. Rack was high enough that I could only give a little push, so I still did a fair amount of pulling - all with chin above bar. Switched up grips.


Comment #299 - Posted by: Wendy at September 13, 2007 4:51 PM




Comment #300 - Posted by: THE TODD at September 13, 2007 5:07 PM


Scaled weighted pullups from 45# to 30# after 10 reps in the first round. Next time this workout comes up I will work with 35#.

Rest of WOD was as rx'd

12m 04s

Comment #301 - Posted by: Neags at September 13, 2007 5:10 PM


15/12/9 of:
115lbs thruster
45lbs pullups

Comment #302 - Posted by: Jonny at September 13, 2007 5:10 PM

Had to scale the weight down to a normal fran-95lb
Did weighted pull-ups with a 10lb dumb bell.

finished in 9:35

Comment #303 - Posted by: Webb at September 13, 2007 5:25 PM


as rx'd

135lb thrusters
45lb weighted pullups

alternated grip on pullups.


Comment #304 - Posted by: OSV at September 13, 2007 5:26 PM


115lbs thruster,
45lbs pull-ups

18:35 sooo slow today...

Comment #305 - Posted by: daniel at September 13, 2007 5:27 PM


Short-changed myself this time, I won't make that mistake again.

CFWU x 1 minus pullups

WOD: Heavy Fran
subbed 115# thrusters for 135
subbed 25# pullups for 45# pullups
time: 15:08

afterwords: 10 thrusters at 125, 30 pullups at 25 for an additional 10 mins

next time will do 125# thrusters and 35# pullups

Comment #306 - Posted by: warpzone at September 13, 2007 5:31 PM

As RX'd: 11:50. Exactly double the time of my last Fran. Weird. 5k run right after which took forever with wobbly legs.
Amazing vid, I can truly appreciate his incredible athleticism after doing the workout myself.

Comment #307 - Posted by: Josh G at September 13, 2007 5:33 PM

400m walk @12% incline, 500m row, CFWUx3

WOD: 29:02 (thrusters as RXd, hanging pullups then assisted) sharing pullup bar and barbell with friend.

I can't wait to be able to do 15 pullups w/weight!


Comment #308 - Posted by: James at September 13, 2007 5:34 PM

Fat Fran is the reason why hott guys don't date fat chix.


I was bested by a fat chick with glasses.

10 lb weighted on pullups
65 lb thrusters

over twice my usual Fran time.

Comment #309 - Posted by: Spider Chick at September 13, 2007 5:36 PM

I have a question regarding form of Thursters and Push-Press. Mine look a lot more like Dave's than Greg's in that my feet come off the ground, or at least go up on their toes on the thrust. Greg's, however, do not.

Am I not pushing off my heal enough? Am I not timing the push with my arms right? Or is this another case of Greg being super-human just like how he can receive the 135# clean in a full-standing position?

Comment #310 - Posted by: Jeff G at September 13, 2007 5:45 PM

8:19 rx'd

Comment #311 - Posted by: phx2083 at September 13, 2007 5:47 PM


21 min 40 secs
135lb Thrusters
BW pullups

Comment #312 - Posted by: Mike at September 13, 2007 5:53 PM


40# Dumbbell Thrusters (80lbs Total)
25# Weighted Pullups


Comment #313 - Posted by: michael leach at September 13, 2007 5:56 PM

as rx'd 7:79

good job phx fire sta 13.thx for the hard work

Comment #314 - Posted by: poidog at September 13, 2007 5:59 PM

oops #308 time as rx'd 7:49

Comment #315 - Posted by: poidog at September 13, 2007 6:01 PM

As rx'ed. All broken sets and no kip. Thrusters are definitely one of my nemesis. Awesome work Mr Amundson

Comment #316 - Posted by: Pierre Descoteaux at September 13, 2007 6:01 PM

20lbs Dumbbell Thrusters (40lbs total)
Negative Pull-Ups (no weight)

Comment #317 - Posted by: Cassie L at September 13, 2007 6:01 PM


Not sure what to call it, but I did a half-weight Heavy Fran (Chubby Fran??!?!), in the interest of recharging the old batteries (I feel like I'm starting to over-train).

Weighted pull-ups w/25# db
75# thrusters



Comment #318 - Posted by: Allan Luomala at September 13, 2007 6:12 PM


95# thrust
25# pu

Comment #319 - Posted by: Andrew Wil at September 13, 2007 6:13 PM

It looked great, but the technique and structural efficiency of the individual performing the workout would not be what I consider ideal. To ensure safety and efficacy of the workout I would recommend lower the weight on his thrusters and pullups. He was obviously struggling with his structural and functional efficiency thereby comprimising his quality work output and posture. I know you guys said you judge core strength by looking at the midline, but what does that mean in regards to how every other system defines core strength. Is anyone in CrossFit Physical Therapists? I believe people should put aside their egos when they train and handle something they can. This is not personal, only an opinion. Take it for what it's worth. Aloha.

Comment #320 - Posted by: HawaiianSupaman at September 13, 2007 6:14 PM


95lb thruster
25lb pullups

seems like I substituted too much, I'll do more of the weight next time.

Comment #321 - Posted by: Tom B at September 13, 2007 6:19 PM


Comment #322 - Posted by: F.B.C at September 13, 2007 6:20 PM

Raz 175#/M/35

11:42 Rx'd

Comment #323 - Posted by: Raz at September 13, 2007 6:24 PM


breakfast: run 46 minutes = 6.1 miles

15-12-9 rep rounds of:
95# thrusters
20# weighted no-kip pull-ups
time = 14:03
warmed up to the thruster weight with triples of 65, 75, 85, 95. tried one of 100# (rx'd weight for women; wuz amazed at the difference 5 lbs makes) but decided to go with 95. 3-2-1 go! and on the second rep of thrusters i rammed the end of the nearby smith machine bar causing much noise and emarrassment as i had to stop and re-load my barbell.

afterwards helped my buddy Shelly thru her first "Short, Lite Fran"

Shelly 30/5'4/122#
15-12-9 rep rounds of:
45# barbell thrusters (pushed hard, all sets unbroken; woohoo!)
jumping pull-ups (really had to jump up to grab the bar)
time = 9:15

and after that... Cara joined me n Jennie for her first Fran too!

Jennie 26/5'9/160#
21-15-9 rep rounds of:
60# thrusters (only 2nd set wuz broken)
assisted pull-ups (80#)
time = 11:30

Cara 26/5'6/135#
21-15-9 rep rounds of:
40# thrusters (too light! next time; more weight)
jumping pull-ups (rnd 1&2) assisted pus (rnd 3)
time = 5:15

post: plyo box set
C: 16", J: 24", me: 20"
40 switch step
20 step ups (C: 15# dbs, J: no weight, me: 17.5 dbs)
15 box jumps
C = 7:10
J = 9:56
me = 7:05

Comment #324 - Posted by: cleverhandz at September 13, 2007 6:36 PM

Borrowed this idea from Super Swede (on the BrandX forums), only scaled because I can't do that many pull ups. (His was originally starting with a round of 20, then 18, etc.)

15 pull ups/1 bench press (+5 bodyweight - 185lb)
13 pull ups/3 bench press
11 pull ups/5 bench press
9 pull ups/7 bench press
7 pull ups/9 bench press
5 pull ups/11 bench press
3 pull ups/13 bench press
1 pull up/15 bench press

19:24. Pulls up killed me as always (but at least they were actual pull ups), and those last three bench sets were all sets of 4. Great workout SuperSwede! Thanks!

Comment #325 - Posted by: Richie at September 13, 2007 6:39 PM

#313 Hawaiiansuperman - As explained to me at the Jax cert seminar - form will tend to slip a bit at high intensity, and if you always have absolutely perfect form, you are probably not putting out the kind of intensity that will get you the beastly performance that Greg displayed. This is not a compromise but a different goal altogether - anyone in decent shape could learn the perfect form for this WOD but to physically accomplish that much work (i.e. express that much power) you simply will not be able to keep your form perfect - but that doesn't mean Coach won't yell at you because your form is bad! Fitness is advanced at the edge of capability - not from well within its limits. Cheers -

Comment #326 - Posted by: Matt D at September 13, 2007 6:45 PM

135# thruster
45# pu first set
0# pu second and third
pu are killing me does anyone have any suggestions?

Comment #327 - Posted by: Jett at September 13, 2007 6:57 PM

Tim: as rx'ed, more or less; used a 1.5pood KB


Doing this WOD after Tuesday's pullups and yesterday's shoulder press routine (from Monday) was more of a mental challenge than physical. Although it was plenty challenging that way too.

Nasty, brutish, and short.

Comment #328 - Posted by: Tim T at September 13, 2007 7:06 PM

Tim: 13:49

Spam filter is getting completely out of control.

Comment #329 - Posted by: Tim T at September 13, 2007 7:07 PM

12:20 as rx'd

Let me just state for the record how incredibly sore I am from the 150 pullups on Tues.

Comment #330 - Posted by: a noble at September 13, 2007 7:11 PM

21 y/o male 160 pounds
not ready for heavy fran yet, still pretty new to thrusters. Instead I did a scaled fran with 75 pounds and did all 21-15-9 reps on thrusters and pullups. 6:54

Comment #331 - Posted by: john at September 13, 2007 7:17 PM


CFWU x 3
95# thrusters, pullups

11:33 - 6 minutes faster than last time

Comment #332 - Posted by: Brandon E at September 13, 2007 7:18 PM

56 y.o. 155 lb 5'10

could only consistantly push 65lb and had 12kg for pullups. Even at that it took 21:01

Comment #333 - Posted by: Ken_Davis at September 13, 2007 7:19 PM

16:47 I'm still smoked from tues. wod. As RX'ed

Comment #334 - Posted by: SJV at September 13, 2007 7:22 PM

95x3 Thruster


Was feeling yesterdays DL's. Didn't stretch after ward and my lower back locked up. Decided I'd do the warm up and see how it felt. Pretty happy w/my time considering. Can always improve.

Jesse Woody- How you been bro?

Get some, Go again!

Comment #335 - Posted by: DJ at September 13, 2007 7:26 PM

Thank you MATTD for the explanation. I appreciate that. But as for me being a trainer, but not XFit, NASM/NSCAa cert. So as you can see they pretty much drill into your head to not injure your client. Because if they do get hurt, it looks bad on the certifying organization. Is CrossFit addressing that possibility. Because when I attended at CrossFit workout here on Oahu, they didn't even recognize the beginning onset of heat exhaustion, I had to teach them. Does CrossFit screen thier clients for previous injuries, family illness, total cholesterol, blood pressure, mobility issues, etc?

Comment #336 - Posted by: HawaiianSupaman at September 13, 2007 7:27 PM

as rx'd 7:37

Comment #337 - Posted by: Mike G_CFATL at September 13, 2007 7:27 PM

Troy 42/178lb/5'9
15/12/9 - 6:53 - That was intense, my time would have been longer if I had taken longer breaks between pullups for better form. I was extremely winded at then end

75lb Thrusters - started with 95lb x3,too heavy so I dropped to 75#
Pullups - BW only, 5-7 good, most jumping

Thrusters-1st set:4x50lb,12x30lb, 12x30, 7x30
Pullups 17-12-9 Jumping sets

Comment #338 - Posted by: Troy & Jamie at September 13, 2007 7:27 PM

Started with 135 but had to drop to 95 after 5th rep.


Comment #339 - Posted by: Hoot at September 13, 2007 7:28 PM

37 bw910
as rx'd

45lb thrusters
assisted pullups

Comment #340 - Posted by: JackM at September 13, 2007 7:34 PM

or bw190

Comment #341 - Posted by: JackM at September 13, 2007 7:34 PM

TIME: 10:12



Comment #342 - Posted by: ROBERT SUTHERLAND at September 13, 2007 7:36 PM


That video was amazing. Great job,Greg.
I used 115# on the thruster and a 25# db on the weighted pullup. I'll be honest my intensity wasn't there and my time of 21:28 showed it.

Comment #343 - Posted by: emac at September 13, 2007 7:36 PM


As RX'd: 5:26

Comment #344 - Posted by: Raze at September 13, 2007 7:40 PM

d - 29m/175

9:22 as rx'd

j - 33f/123

7:24 - 80# thr, 15# pull

Comment #345 - Posted by: dmarsh at September 13, 2007 7:42 PM

As RX'd: 23:40

Yet another example of the decision to scale or not. 135 is a lot to thrust for me...hence my time.

Comment #346 - Posted by: Joel at September 13, 2007 7:45 PM

BW 70kg 35yo M

as Rxed
60kg Thruster for Squat Rack
nuetral Grip Strict Chins +20kg in Dip Belt

Comment #347 - Posted by: Adc (CrossFit Sydney) at September 13, 2007 7:46 PM

I have a question about heavy fran or any other WOD actually. If i know i can not do the prescribed weight for the number or reps. Would it be more beneficial to me to lower the weight and do the total number of reps? Or should i keep the weight and lower the amount of reps?

Comment #348 - Posted by: midnitemonster at September 13, 2007 7:47 PM

24:00--used 135 for 1st set o' thrusters, then dropped to 115. used 45 for 1st set of pull ups, then dropped to 35. 10 min ellip wu 17/17.

Comment #349 - Posted by: kevin o at September 13, 2007 7:48 PM

95# thruster, 20# vest... 15:49

Comment #350 - Posted by: jolie at September 13, 2007 7:50 PM

as rx'ed

Fran's kinda become a bitch after putting on weight, but I still love her. Tons of fun.

Comment #351 - Posted by: sleeper at September 13, 2007 7:56 PM


Afternoon: 4-mi run, 31 minutes - beautiful day in Virginia.

Modified CFWUx3
Scaled Heavy Fran to 120# Thrusters (2 60# dumbells, cleaned from floor), and 35# weighted pullups. Back still stiff from DLs the other day...


Comment #352 - Posted by: Chris M at September 13, 2007 7:56 PM

thrusters: 70 lbs, to parallel only
weighted pu: 22 lbs., hanging, no kip.
broken sets.

Comment #353 - Posted by: Mike Erickson at September 13, 2007 7:57 PM

Those thrusters sure are heavy, would of been a few minutes faster if I hadn't run into a fellow Crossfitter in the gym.

Comment #354 - Posted by: jbean at September 13, 2007 8:06 PM

+++++++++++++++++++++++++++++++++++ =+++++++

Warm up

As rx'd


>>>>>>>>>>><<<<<< <<<<<<<<<<<<

Comment #355 - Posted by: FISH at September 13, 2007 8:09 PM

14:00 Broken sets of both. Full 45# weight for pullups

Comment #356 - Posted by: 5&Counting at September 13, 2007 8:10 PM

m 35 bw 157

Slightly overweight Fran

115 thrusters
30 lb dumbbell pull ups

Mostly broken into sets of 3.


lots of room for improvement

Comment #357 - Posted by: dandny at September 13, 2007 8:16 PM

Greg you have always been my inspiration. I don't get my ass handed to me like that enough down here at Petranek Fitness and I needed that. Thanx Greg, I feel the tough love.

-Dave Leys

Comment #358 - Posted by: Dave Leys at September 13, 2007 8:20 PM

CFWU (-)pullups

115lbs thrusters
45lbs pullups *15 (sloppy)
25lbs pullups*12/9


Comment #359 - Posted by: sig at September 13, 2007 8:34 PM


70 lb thrusters, parallel
22 lb weighted pull-ups, dead hang


Comment #360 - Posted by: Mike Erickson at September 13, 2007 8:34 PM


Did mid-weight fran:

Reps 15,12,9
115# Thruster
30# Weighted Pullup

At least that was the plan starting out. Ended up using BW for the last 9, 6 & 6 pullup reps of each set with no kipping.

Time = 15:39

Comment #361 - Posted by: Brian V at September 13, 2007 8:35 PM

CFWU three times minus pullups

115 thrusters
one set of pu with 45 sloppy
two and three set of pu with 25


Comment #362 - Posted by: sig at September 13, 2007 8:36 PM

The Not-So-Heavy Fran

115# Thrusters
35# Weighted Pull-ups


This split open a blister on my hand, then the sweat got into it and made it sting like hell. Not fun. And my thrusters need a lot of work...

Comment #363 - Posted by: Kieran at September 13, 2007 8:39 PM

cfwu x3 (no pullups)
started with rx'd weight...IMMEDIATELY ABORTED!
scaled to 115 thrusters (still broken)
some 10# weighted pu's but mostly just body weight. pretty sad.
approx 15min (wall clock)
question: how much did they pay Industrial Light & Magic to make that WOD demo video? So life-like...

Comment #364 - Posted by: dmic at September 13, 2007 8:47 PM

hree rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters (subbed 95#, each set broken in 3)
45 pound weighted Pull-ups (after 2 at 45#, subbed 30#, very broken)

About 26 minutes

Comment #365 - Posted by: blades at September 13, 2007 8:55 PM


#135 Thrusters
Reg pu


Comment #366 - Posted by: Dolph at September 13, 2007 8:57 PM

m 35 bw 157

slightly overweight Fran

115 thrusters
30 lb dumbbell for pull ups


Both lifts broken into sets of 3 for the most part. Room for improvement.

Comment #367 - Posted by: dandny at September 13, 2007 9:14 PM

Festively plump Fran as Rx'ed: 13:43

I could only get 6-8 pullups at a time with the added weight. Last 9 were broken up into sets of 3.

Comment #368 - Posted by: Rory at September 13, 2007 9:21 PM


as rx'd 10:10

felt like i could have gone faster but had to hold the dumbell between my feet so no kipping. all dead hangs really slowed me down. gotta get me one of those chain weight holder belt things. thrusters were 15; 8 and 4; 5 2 2.

Comment #369 - Posted by: ken c at September 13, 2007 9:25 PM

Well.. this was not our day

56/M/187 my right knee is pinching and poping, and the lower leg is a little swollen.. thrusters are out, so I did the 100 pushup workout from for time..15:12

46/F/125 did the Heavy Fran, but, her elbow developed tendinitus and she couldn't finish the set of nines. So her time for two sets of 15 and 12 reps was 15:42

Comment #370 - Posted by: Dave and Belinda at September 13, 2007 9:36 PM

Thrusters at 115lbs
pu as rx'ed

Left my Palms on the chin bar

Comment #371 - Posted by: KSC at September 13, 2007 9:39 PM

thrusters 115
PU as rx'ed
left palms on the chin bar

Comment #372 - Posted by: KSC at September 13, 2007 9:40 PM

105# thrusters
30# pull ups

Comment #373 - Posted by: NCsheepdog at September 13, 2007 9:45 PM

2 rounds
15, 10, 7
PUs- unweighted
BTs- 65lbs

RD 1 - 12:33
RD 2 - 15:21

Comment #374 - Posted by: Oleg at September 13, 2007 11:06 PM

#257 - Allew: Tendinitis for one month, is it getting better at all? Is the affected area hot or inflamed when you're not icing it? Typically cold/ice is for acute injuries - to reduce excessive inflammation. But later you want more circulation, so use heat.

Use self-massage as well; you want to stimulate circulation to the area to improve nourishment of the tissues and remove residues from the inflammation/healing process. Also, though I don't have extensive expertise in this area, I do think there are great benefits in many traditional oriental salves. Ask a doctor of TCM about that.

Just my opinion, hope it helps

Comment #375 - Posted by: Mike Peiman at September 13, 2007 11:28 PM

did everything that was recommended...however thrusters were jerked in some and arms weren't fully extended.

Comment #376 - Posted by: Kajan at September 14, 2007 12:53 AM

wod 9:51.

?rom. I had a brief delay; I used a hockey bag with 45# in it, but the strap gave out so I had to take some time to switch things up.

Who knew CrossFit was tougher than hockey(bags)?

Comment #377 - Posted by: pwoodruff at September 14, 2007 3:16 AM

Three rounds, 15-12-and 9 reps, for time of: (Scaled)
115 pound barbell Thrusters
25 pound weighted Pull-ups


Comment #378 - Posted by: auroragary at September 14, 2007 3:26 AM

used 40lbs vest for pull ups
thrusters as Rx'd

Comment #379 - Posted by: TomO at September 14, 2007 4:15 AM

First time posting after just over month of starting crossfit.


Decided against the heavy Fran and went for another shot at the standard Fran (albeit scaled for my weight)

21/15/9 (broken into 3 sets at a time)
30Kg Thruster
BW Chinups

Final time 11:30
(Bit of waiting for the chinning bar to become available at times)

Quite chuffed that I made it under 12 min.
Gonna shoot for under 10 next time and go for the full 95lb thrusters.

Comment #380 - Posted by: MrK at September 14, 2007 4:24 AM


As rx'd


Comment #381 - Posted by: Mikey at September 14, 2007 4:29 AM

Round 1
50 jumping pull-ups
135# dead lift x 21

Round 2
50 jumping pull-ups (20, 15, 15)
135# dl x 21 (10, 6, 5)

Round 3
50 jumping pull-ups (30, 20)
135# dl x 21 (7,7,7)

Notes: Oneonta YMCA, pull-up bar short and on a wall so no kipping. Decided to do jumping pull-ups instead. First time doing dead lifts. Form was pretty good. It began to break as I progressed. Grip was wiped out near end. Still good overall.

Comment #382 - Posted by: Pickle at September 14, 2007 4:39 AM

mg: 45# thruster, 20# weighted pullups, 18:50
Kira 44/f/143: 45# thruster, 5# weighted jumping pullups, no time counted.

Comment #383 - Posted by: Kira & mg at September 14, 2007 4:54 AM

15, 12, 9
111# cleans
12 Minute Crosstrainer
50 Sit-Ups

Comment #384 - Posted by: dyagg at September 14, 2007 5:00 AM


As rx'd - although I didn't get below parallel ons about 1/3 of the thrusters.

(OTOH, I was cleaning the barbell from the ground before starting the thrusters, which added a nice bit of extra work, particularly toward the end when I was down to sets of 2!)

ca. 18.30 min. (Including a 2 minute stop to look for mats to put under the weights - they were tearing up the lawn.)

Comment #385 - Posted by: Mike Gray - Switzerland at September 14, 2007 5:12 AM

14:10 as rxd.

All sets broken except my last set of thrusters.
I can barely raise my shoulders right now.


Comment #386 - Posted by: Bill Stock at September 14, 2007 5:46 AM


Comment #387 - Posted by: Kfeldt at September 14, 2007 6:10 AM

Does anyone know the name of that song that was playing? I could work out all day to that!

Comment #388 - Posted by: Jon C at September 14, 2007 6:47 AM


Comment #389 - Posted by: daniel Schaefer at September 14, 2007 6:52 AM

15 set @ 115#; 12 & 9 @ 120#

Comment #390 - Posted by: smb at September 14, 2007 7:12 AM

Colorado Springs

8:20 as RX'd... I'm happy with this time!

Comment #391 - Posted by: Brent Maier at September 14, 2007 7:22 AM

Had to scale the weight to 75# Thrusters, and 25# Pull-ups. 12 mins.

I found even 115 #'s for thrusters was difficult. :( I just cant seem to get my form and shoulder strength good enough to do these work outs sometimes.

Comment #392 - Posted by: midnitemonster at September 14, 2007 7:24 AM

28 yom, 180 lbs


Scaled the thrusters to 115 lbs

Comment #393 - Posted by: Jeff Weltmer at September 14, 2007 7:30 AM


75# thrusters


pre: modified CFWUx1 + Burg
post: 3.5 mile outdoor night run

Comment #394 - Posted by: nadia shatila at September 14, 2007 7:36 AM

16:40 as rx'ed
1st time doing that one. Took a bit to get the hang of the pullups.

Comment #395 - Posted by: JB at September 14, 2007 7:40 AM

CFWU no squats or pullups X 2
45lb bar with all jumping pullups
15 reps
9 reps
5 reps

Used the wrong rep count. oops.

Comment #396 - Posted by: rbarnes at September 14, 2007 8:10 AM

Simply not enough shoulder strength yet for Fat Fran.
Thrusters @ 100
weighted chins @ 45

scaled to #50 thrusters
unweighted chins

Nat and Lini took a long, long bike ride instead of Xfit tonight.

Comment #397 - Posted by: TomF at September 14, 2007 8:18 AM

Started with 95 lbs barbell thrusters finished with 75 lbs. Finished with jumping pull ups.

Comment #398 - Posted by: Aaron Peters at September 14, 2007 8:23 AM


I wasn't able to go into the gym today, so I had to the Macgyver college student technique:
Instead of a barbell, use a walking stick with a backpack full of textbooks on both ends. (~70lbs total)

Only could get up to 4 pull ups each round before I went to jumping.

Comment #399 - Posted by: Jeff A at September 14, 2007 8:33 AM


I wasn't able to go into the gym today, so I had to the Macgyver technique:
Instead of a barbell, use a walking stick with a backpack full of textbooks on both ends. (~70lbs total)

Only could get up to 4 pull ups each round before I went to jumping.

Comment #400 - Posted by: Jeff A at September 14, 2007 8:33 AM


cfwu as req'd (except pu's 3x10)

wod as req'd (except most pu's jumping)


Comment #401 - Posted by: jim at September 14, 2007 8:57 AM


cfwu as req'd except pu's 3x10

wod as req'd except most pu's jumping


Comment #402 - Posted by: jim at September 14, 2007 8:59 AM

Started out with 115# on thrusters, made it through the first set and the first five reps of second set. I then dropped to 95# for the remainder of the wo. Did 5 pu with 45#, then dropped to 30#. Time 7:35

Comment #403 - Posted by: ZMAN at September 14, 2007 9:06 AM


135# Thrusters
32.5# Weighted Pullups

Time: 12:42

Comment #404 - Posted by: C. Jenkins at September 14, 2007 9:09 AM

95 lb barbell thrusters
jumping pullups

Comment #405 - Posted by: tony at September 14, 2007 9:50 AM

15:36 - lost my bar after first set. After some waiting, just used a fixed 115lb. bar to finish.

Comment #406 - Posted by: ChadC at September 14, 2007 10:15 AM

m/33/5'9"/175-[134 days since CF Columbus Ohio]



Time reflects adjustments on weight in the first round. Started as rx'ed then moved to the weight posted.

Comment #407 - Posted by: EnDeR at September 14, 2007 10:16 AM

As Rx'd-10:24

Comment #408 - Posted by: Robb Wolf at September 14, 2007 10:40 AM

as rx'd 29:00

Comment #409 - Posted by: Nick G. at September 14, 2007 10:43 AM

as rx'd (sets broken)

Comment #410 - Posted by: geof at September 14, 2007 11:35 AM

Jeff- @ home
Half reps- Portland Cert. tomorrow!!
135# Thrusters
45# pull ups
no breaks

Comment #411 - Posted by: JEFF AND CHARITY at September 14, 2007 11:46 AM


9:12 as rx'd

Comment #412 - Posted by: gant at September 14, 2007 11:53 AM

m/33/175 134 days since CF, Columbus Ohio


115 lbs

Comment #413 - Posted by: ender at September 14, 2007 11:59 AM

subbed regular PU

Comment #414 - Posted by: TJ Mahl at September 14, 2007 12:00 PM

20:37 as Rx'ed. Thrusters were cleaned (over and over...)

Comment #415 - Posted by: Alec M/45/175/73" at September 14, 2007 12:22 PM

Rx'd 13:20 Thrusters unbroken just slow, pullups broken. Need a chain belt.

Comment #416 - Posted by: Troy at September 14, 2007 1:06 PM

as rx'd=15:56

hurt left knee toward end of the last few reps. this was the first day back after taking the last 3 workout days off. have had a lot of trouble w/ my knees lately.

Comment #417 - Posted by: DAX at September 14, 2007 1:46 PM

As Rx'd

7:33 used dumbell between legs, kept slipping

Comment #418 - Posted by: Rick G. (CF Weston) at September 14, 2007 1:58 PM


Skipped WOD today because I loaded and unloaded 60 bundles of roof shingles (75# per bundle, 9000# of volume). Tried to do it in shortest time possible, ended up taking me 12:35 to load and 10:32 to unload. Felt like that was enough...

Comment #419 - Posted by: FFChad at September 14, 2007 2:08 PM

CFWUx3 (light on the PUs)
Ths 6-5-4 PUs 3-3-2-2-2-2-1
Ths 5-4-3 PUs 3-2-3-2-2
Ths 5-4 PUs 3-2-2-1-1
Wasn’t sure I could do this one without scaling. Thx coach!
Note: Hate to hear what Greg A. would say about my time! :P

Comment #420 - Posted by: Doug at September 14, 2007 2:16 PM

first time for heavy fran

scaled pullups

135# thrusters
25# pullups


Comment #421 - Posted by: Grund at September 14, 2007 2:29 PM

performed on 9/14/07

Comment #422 - Posted by: Grund at September 14, 2007 2:31 PM

115# thrusters
25# pullups

Comment #423 - Posted by: Jamison at September 14, 2007 2:33 PM


cfwu x 3

135# thrusters
25# chinups


broke thrusters into sets of 3 and was doing sets of 1 on chinups after a short while. I knew I'd be slow, but I did it.

Comment #424 - Posted by: highschoolcoach at September 14, 2007 3:24 PM

As rx'd, 20:25

thrusters (5/5/5...6/6...6/3)
pullups (sets of 1 w/ 5 seconds rest in between)

Comment #425 - Posted by: mbalanda at September 14, 2007 3:54 PM

nolan: scaled 115 thruster and 35 1st set of PU and 25 for the rest. 10:53
chris: scaled 85 thruster and 25 PU. 17:30

Comment #426 - Posted by: Nolan at September 14, 2007 3:59 PM

Subbed #55 DB Thrusters due to wrist pain when holding single bar.


Comment #427 - Posted by: APB at September 14, 2007 4:13 PM



"Plump Fran"

95# thrusters, 25# chinups

Comment #428 - Posted by: Lynne Pitts at September 14, 2007 4:52 PM

M/21/161 lbs.
95# Thrusters
35# Pull-ups
Time: 6:12

Comment #429 - Posted by: Gideon at September 14, 2007 4:53 PM


125lb. thr.
35lb PU


Comment #430 - Posted by: Steve N. at September 14, 2007 5:14 PM

28yo, 5'11", 171lbs

Scaled the pullups down to 20lbs. Thrusters as Rx'd.

Time: 15 min

Grip was kind of sloppy on the thrusters (letting the bar fall back to 'racked' at the bottom of the squat) and this led to some soreness.

Comment #431 - Posted by: Alton at September 14, 2007 5:38 PM


Comment #432 - Posted by: nsb at September 14, 2007 5:46 PM

Last pullups went to 25lb

Comment #433 - Posted by: Trimmer at September 14, 2007 5:51 PM

65pd barbell
48pd assist pulls

Comment #434 - Posted by: Jay Millante at September 14, 2007 6:11 PM



Comment #435 - Posted by: Jason S. at September 14, 2007 6:11 PM

oops, forgot to post this yesterday, and for some reason I thought it was 21-15-9:

45lb thrusters (7-4-4-3-3)-5-4 (leg problem)
pull-ups 21-15-9 at assistance #14


Comment #436 - Posted by: Myra at September 14, 2007 6:16 PM

Only my third week. Tested the waters with 135 and 45 before starting and elected to go with 95 and bodyweight.

Comment #437 - Posted by: RB at September 14, 2007 6:34 PM

CFWU x 3 (no pull-ups)

Thruster 120lbs
Pull-ups as RXd

Nice workout

Comment #438 - Posted by: shan at September 14, 2007 7:05 PM


Everyone's times are amazing! I can't wait to be there. I was not even close to being sub 20 for three rounds of this:

95 pound squat thrusters
25 pound pullups


Comment #439 - Posted by: evil_O at September 14, 2007 7:16 PM

Ok.. maybe I read it all wrong. I think I did heavy fran two times more than I should have. Maybe that is why it took me so long.

95 pound squat thrusters - 3 rounds at the Rx'd reps = 108 total squat thrusters

25 pound pullups 3 rounds at the Rx'd reps = 108 total pullups.

I think maybe I was suppose to do it just the one time through totaling 15 squat thrusters and pullups, 12 squat thrusters and pullups, and 9 squat thrusters and pullups?

I hope so... that would explain my close to 40 min workout time haha!

Comment #440 - Posted by: evil_O at September 14, 2007 7:29 PM

Wow evil_O #436 - that's some unbelievable volume . . . .

44yo M/6.4/200

I scaled this thing somewhat - 105-lb thrusters, 25-lb weighted pullups


Comment #441 - Posted by: Pete - Core Body Decatur GA at September 14, 2007 7:40 PM

Did a regular Fran with full weight for the first time. Took 11:52.

Comment #442 - Posted by: Rico at September 14, 2007 7:45 PM


115 LB Thrusters
45lb PU


Comment #443 - Posted by: Mike S at September 14, 2007 7:48 PM


burgeners wu
few pullups, squats, goodmornings,thrusters, presses, squats

wod-scaled to 115# thrusters and 15# pullups
12:40 total

At least I have a benchmark for my self. 135# thrusters and 45# pullups are a long way away.


Comment #444 - Posted by: MCORRY at September 14, 2007 8:16 PM

started with 135# singles. figured it would take me an hour, so i dropped to 115#


a bit disappointing.

Comment #445 - Posted by: gbk at September 14, 2007 8:39 PM

115 instead of 135


Comment #446 - Posted by: gbk at September 14, 2007 8:40 PM

Age 51/BW 250# single arm barbell thrusters using 55# "big bar" and unweighted pullups (16:58)

Comment #447 - Posted by: stan k at September 14, 2007 9:08 PM



1/2 mile run with 50 push ups

scaled down 115lb thrusters and 25lb pull ups

pull ups were ugly and had to do several jumping pull ups.



Comment #448 - Posted by: shel-n-kelso at September 14, 2007 9:13 PM

"Fran" regular

21-15-9 reps of
95lb trusters
Pull ups


Did some Crossfit Kids stuff with the kids this afternoon. They loved it and want to do it regularly

Comment #449 - Posted by: bladeboy at September 15, 2007 2:42 AM

pull ups as rx'd
sub'd 125lbs for thrusters

Comment #450 - Posted by: Brent F. at September 15, 2007 4:30 AM

14.08 as rx'd

Comment #451 - Posted by: kip at September 15, 2007 7:37 AM

135 lb thruster
45lb weighted pull-up
heavy fran

time 23:08

bwt 240 32 yom

Comment #452 - Posted by: brian t at September 15, 2007 7:38 AM

PU assisted w/20#db btw legs

15 75# thrusters
15 pu
5/4/3 75# thrusters
12 pu
3/3/2/1 75# thrusters
9 pu


Comment #453 - Posted by: Gatorland Hokies at September 15, 2007 7:47 AM

Did a home made painstorm with Brandon instead. I will save fat Fran for later though, looks kinda cute.
Greg, Great work. You inspire me.
Have fun, Johan

Comment #454 - Posted by: Johan Nederhof/Rotterdam at September 15, 2007 11:46 AM


Gym let me down. I got there and the entire weight room was closed for renovations. I had to make do with whatever equipment wasn't "in storage". But all the cardio machines were available. No pull up stations, and few free weights. Dip station was up against a wall partly under a tarp. I used it anyway:

.5 mile run, then

15,12,9 reps of

90# thrusters
Dips with 30# db between ankles. <- it was either dips or lat machine...I chose weighted dips.

15 minutes (ish).

Followed with .25 mile run, 20 situps and 20 pushups.

Comment #455 - Posted by: win at September 15, 2007 1:55 PM

95 # thrusters
115# thrusters X 2 sets
20 # dumbell pull ups
This about an hour after an acceleration treadmill workout, at 5:30 am. Did not time, shared equipment with others at work.

Comment #456 - Posted by: jef at September 15, 2007 4:37 PM

Mike as Rx'd 17:59 post power clean wod.

Comment #457 - Posted by: mike in the ro at September 15, 2007 6:08 PM

19 yom bw 165
1st heavy fran - really difficult
subbed 105 pounds for thruster, 30 pounds for pull ups
awesome vid.

Comment #458 - Posted by: derek eff at September 15, 2007 6:20 PM


as rxed 12:30

put 45lb db between feet so I did pulls strict couldnt kip with the db or I'd drop it
Arms still sore from 150 pulls the other day

Comment #459 - Posted by: EJ at September 15, 2007 7:06 PM

as RX'd


Found the thrusters to be fine, straight set in 1st and 3rd round.
Found the weighted pulls to be hard, breaking them into 3, 4 and 4 groupings in each consec. rd.

Comment #460 - Posted by: Dr. Eric at September 15, 2007 8:35 PM

45 lbs; beginner pullups after first set

Comment #461 - Posted by: Paolo at September 16, 2007 9:28 AM

Just a medium Fran...BW 127, CFWUx3

2x30# DB (hopefully equiv to 75# barbell? I couldn't clean the 2x35# ones for some reason)
10# weighted pullups

9:05, feel like I could have scaled better (e.g. maybe 20# pullups, wish I'd been at the gym for at least 75# thrusters or maybe 85#). Oh well.

Comment #462 - Posted by: Sarah at September 16, 2007 9:55 AM


10:58 as Rx'd

Comment #463 - Posted by: Svor at September 16, 2007 10:01 AM

CFWU x3 - pu's, dips, hspu's. + pistons 3x10

As rx'd 37:00 Thrusters hardeer than expected,
pu's easier than expected (they wee still hard)

Comment #464 - Posted by: Chuckee at September 16, 2007 11:46 AM

Just getting back into CrossFit after slacking for months.

35 yrs
5'2, 127 lbs

45lb thrusters unbroken
assisted pullups w/straps


Comment #465 - Posted by: Ann Marie at September 16, 2007 12:16 PM

26 yom


13:48 as rx'd

Comment #466 - Posted by: BP at September 16, 2007 1:48 PM

24 yof

130 #


45 # dumbell thrusters
Jumping pull ups

Comment #467 - Posted by: Kristi at September 16, 2007 1:50 PM

16:43 as re'xd
39 190lb

Comment #468 - Posted by: Luca Z. at September 16, 2007 3:11 PM

135lb thruster, 25lb DB p/u

Comment #469 - Posted by: Will Huff at September 16, 2007 4:53 PM

My pullups suck so I did 40lb weighted jumping pullups. They seemed functional enough so I went with it :)


Comment #470 - Posted by: Push at September 16, 2007 4:58 PM

115 lb thrusters
25# pullups


Comment #471 - Posted by: David Peterson at September 16, 2007 5:20 PM


Time is a guess as I got to talking about crossfit to a guy after he asked me what I was doing. So not sure exactly how long it took.

Subbed as follows:
65# thrusters
20# weighted pull-ups

Accidentally posted wrong work out results ealier.

Comment #472 - Posted by: Pickle at September 16, 2007 8:41 PM

21 minutes....had to pregessively drop the wieght on the pullups...thrusters done with 115lb.

Comment #473 - Posted by: kaelder at September 17, 2007 2:41 AM

that was awful

115lb thrusters for the first set/115 for first 4 of next, then 95 from then on
+45 pullups for 5, then +25


Comment #474 - Posted by: benji at September 17, 2007 5:10 AM


Thrust 95 lbs
WPU 25 lbs


Comment #475 - Posted by: Dan Hussey at September 17, 2007 7:59 AM

************************ 09/17


Sub'd 115 Thrusters

Tape and gloves on torn up hands. Lots of 3's on PU's.

Comment #476 - Posted by: TommyKrackCorn at September 17, 2007 8:37 AM

38/M/193--Syracuse NY

As Rx'd: 12:20 (wrists were bothering me on thrusters...)

Comment #477 - Posted by: Dagunk at September 17, 2007 10:18 AM


95lb thruster
33lb pull ups

knee playing up

Comment #478 - Posted by: edwren at September 17, 2007 10:24 AM

Ihave been doing crossfit for alomst 1.5 yrs. I've never posted before so here goes.


as Rx'd
135 Lb Barbell Thrusters
45 Lb DB Pull Up


I could'nt kip the pull ups cause my knees kept hitting the uprights on my chin/dip bars

Comment #479 - Posted by: Adam Kemmerly at September 17, 2007 11:27 AM

10:57 w/85 lbs

Comment #480 - Posted by: DRC at September 17, 2007 11:34 AM

as rx'd,


----> Thrusters -- Pull-ups
Rd 1: (8, 4, 3) --- (8, 4, 3)
Rd 2: (6, 6) --- (6, 4, 2)
Rd 3: (5, 4) --- (5, 4)

Splits were roughly 3, 2:45, and 2:25 minutes per round.

Tried to practice 135# OHS and snatch after but it was terrible.

Comment #481 - Posted by: kramer at September 17, 2007 12:24 PM

2 rds in 26:31

Comment #482 - Posted by: Redding Mark S. at September 17, 2007 1:15 PM

subbed regular plp b/c no backpack for weights
used 75# on thrusters

Comment #483 - Posted by: texasmick at September 17, 2007 2:39 PM

male 26
as r'xd


Comment #484 - Posted by: jason at September 17, 2007 6:12 PM

Looked half way through and realized my stopwatch never started. Around 12-13 minutes. Tried 135 and got 7 of them to start. Could have finished with that weight doing 1-2 at a time, but went to 95 lbs to up the intensity of the WOD.

Comment #485 - Posted by: Brandon C at September 17, 2007 7:44 PM

~25 min, but 95lb thursters and 40lb dumbell

Comment #486 - Posted by: newman at September 17, 2007 8:52 PM


Way tougher then I thought...

modified to 105 lb thruster
25 pound weighted pull-up.

Still took me 8 minutes

Comment #487 - Posted by: sb at September 18, 2007 5:15 AM

Three rounds, 15-12-and 9 reps, for time of:
20 kg. barbell Thrusters

Time: 9.08

Comment #488 - Posted by: Christina Fraquelli at September 18, 2007 7:29 AM

couldn't muster the 45 lb weighted pullups. hands shredded. Thrusters felt good though. I need to work on my weighted pull ups

Comment #489 - Posted by: JDrushal at September 18, 2007 9:54 AM

scaled to:
50kg barbell thrusters
10kg weighted pull ups


Comment #490 - Posted by: ZG at September 18, 2007 10:02 AM

Age 36
BW 186

CFWU 2x15

17:37 as Rx'd. I shouldn't have done 150 pullups yeasterday... Ow!

Comment #491 - Posted by: Tim in VT at September 18, 2007 10:49 AM

planned half effort WOD

3 rnds, 8-6-and 5 reps

couldn't quite get all the way up on those Pull-ups but I still took them.


Comment #492 - Posted by: EMelton at September 18, 2007 11:03 AM

Scaled to 85lb thrusters, 40lb weighted pu's


Comment #493 - Posted by: mas at September 18, 2007 12:40 PM

cfwux3 ohs 45 lb, pu, dip @ 9
90 lb thruster, 25 lb weighted pu
~ 15 min

Comment #494 - Posted by: ZebLevine at September 18, 2007 2:42 PM

heavy fran, weights as rx'd, at least half of pullup sets done jumping

about 19:00

Comment #495 - Posted by: LMD_Matt at September 18, 2007 6:46 PM


As Rx


Comment #496 - Posted by: moglee at September 18, 2007 6:54 PM

As Rx'd 17:56
i thought the demo video was impressive before I did the workout- after completing it I'm amazed!

Comment #497 - Posted by: Meyer at September 18, 2007 7:14 PM


thrusters: 135, 115, 115
Pull-ups: 30, 25, 25

Comment #498 - Posted by: mwf at September 19, 2007 8:48 AM

did pull-ups during cfw because I don't have a pull-up bar at home

8full/7 reduced
8full/4 reduced
3full/6 reduced

ran 400 meters outside

thrusts as rxd but with 20# dumbbells

Comment #499 - Posted by: Jeff Rosas at September 19, 2007 10:11 AM

as rx'd

Comment #500 - Posted by: gerry at September 19, 2007 10:51 AM

dig the music... the eagles-fatboy slim-beck mix. where can I get that song? BTW... sick video!

Comment #501 - Posted by: dave clarke at September 19, 2007 4:24 PM


Scaled: 95# thrusters, 25# pullups

Last one was in June '05, 20:22 with 85# thrusters and 25# pullups.

Comment #502 - Posted by: John Frazer M/41/185# at September 19, 2007 6:12 PM

No way I was gonna get 45# pullups. I attempted one and couldn't get it. Tried with 20# and that didn't go either. I wonder if I'm that weak or was spent from the workout the day before. Anyway, I ended up doing 135# thrusters and no weight on pullups which were broken. Finished in 17:41.

Comment #503 - Posted by: Kristian at September 19, 2007 8:20 PM

11:45 as RX'd

Comment #504 - Posted by: Judd_B at September 20, 2007 11:26 AM

Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters-heavy
Pull-ups - light

Comment #505 - Posted by: homerba at September 21, 2007 5:30 PM

cf wu


trhuster with 2 24 kg kettlebells
15 pull up with 10 kg dumbell
thruster with 16 kg kb
and the strickt pull up until the end

16 min

Comment #506 - Posted by: Davidson from Italy at September 22, 2007 2:38 PM

25lb subbed for 45lb, the rest as written

Comment #507 - Posted by: jay bolton at September 22, 2007 4:29 PM

135# thrusters
40# pull ups

Comment #508 - Posted by: mrader at September 23, 2007 8:00 PM

Did this one on 9/24.
3/3 CFWU (light on pullups)

As rx'd, 12:48.
15 - 1:33 + 2:53 = 4:26;
12 - 2:19 + 2:22 = 4:41;
9 - 1:42 + 1:59 = 3:41

135 lb thrusters = bad, ouchie

Comment #509 - Posted by: Dale Saran at September 24, 2007 9:35 PM

Very tired lately,4 days off
scaled down to 115/unweighted chins

Comment #510 - Posted by: BDFG at September 24, 2007 10:18 PM

(done 9/19/07 after two rest days)
20:49...HR avg 162 max 176
115# thrusters & 25# dumbbell pull-ups
Thrusters just suck, but the pull-ups were the problem here; need to shed about 20lbs. of BWT.

Comment #511 - Posted by: Mike Scott at September 24, 2007 10:49 PM

95 lbs for thrusters
bodyweight pull-ups

Comment #512 - Posted by: bcb373 at October 2, 2007 5:00 PM


15-12-9 of:
50kg thrusters
16kg weighted pullups


Comment #513 - Posted by: Michael Cooley at October 2, 2007 8:06 PM

30 minutes
used 25 lbs for first set / 15 lbs for sets 2 & 3
subbed push-press for thrusters (injury) with 115 lbs

Comment #514 - Posted by: EdC at October 22, 2007 9:57 AM

used 95# thrusters

Comment #515 - Posted by: dcyn at September 1, 2010 12:04 PM


Comment #516 - Posted by: bill m/51/72"/207 at September 14, 2010 2:07 PM


Did a little subbing here...subbed 115 for 135 until the last 4 of the last set where I did 125

Instead of holding a barbell between my ankles I just used a weight lifing belt set up with a 45 pound plate...ran a mile afterwards...had to run off the stress of trying to decide if I will buy a house

Comment #517 - Posted by: Cleveland at September 19, 2010 10:59 PM

50 lbs. dbs for thrusters


Comment #518 - Posted by: Manchild at December 10, 2011 11:50 AM

Sorry 6am guys. My flight getnitg canceled took the wind out of my sail.Came in at 10:30 with Barb and damn that wod killed me. It was like a too long Fran.20:47 or a second or two. 85# scale. Abmat un-achored sit ups. Had to beat Ryan.Hopefully we'll get out tomorrow at 6 am. Good luck to our Big Dogs this weekend. Won't see the Dunkins for a month.Great job Barb, and Corrie and Dave for that incredible 10K times. Mine was so pathetic. Bad calves and age I guess.

Comment #519 - Posted by: Klaus at December 8, 2012 7:28 AM
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