I go for first comment for 1st time ever (on my birthday) and wouldn't you know it - gets caught in spam filter. Story of my life.

(Edited to add: Sorry, Dale - didn't know we had a birthday exemption. Lynne)

Happy B'day, Brother. Exceptions are made for special friends on special days.

Happy b-day Dale! Did you put up a huge squat for your b-day? The games are only nine months away!

wow...I'm in the top 5. Did Linda yesterday, doing a "Murph-like" workout tomorrow morning for PT...then doing Fran in the PM. Hurt box

25 m 6'0 187

Happy Birthday Dale!

yeahhhhh, get some!!

Happy birthday, Dale!

Brutal Workout video:

That sure is a nice mirror!

Happy Birthday!

Oh My Gosh it's Fran again.
Uh Oh

Fran and Helen. . . my two favorite ladies,

3... 2... 1... GO!

Let's rehash my recent schedule: 7 straight days of crossfit (with a rugby game counting as a crossfit), and then tomorrow after class I'm gonna do some heavy lifting for some cash, then rugby practice, then... Fran! Get some!

That is a nice mirror...and some hideous thrusters

I did the Murph on Sunday and rested on Mon (had to work) and then did the 10k today. I think I need to go to the hospital and have a catheter put in so I don't EVER have to move. I absolutley love it. Thanks for the pain.

Dale, happy birthday!

And congratulations on the first post!

Fran better be ready tomorrow!

2/3s last time full was 6.5 minutes I will get sub 5 minutes but 2/3 o well sub 5 soon for real

I concur dmarsh I just didnt want to be the first to say so haha.

agreed on thrusters.

Hey Dale, Have a wicked pissa of a birthday! I'm thinkin' you're off to the Black Pearl...

D.

That's not brutal, that's just the worst thruster/pullup form I've ever seen. Lighten the weight, shed the shirt, smash that stupid mirror, and get serious dude.
Either that, or go to a cert and have one of the girls show you what brutal really is.
Sorry, that video really pissed me off.

That's not brutal, that's called cheating with the worst thruster/pullup form I've ever seen. Learn correct form, smash that stupid mirror, and get serious dude.
Either that, or go to a cert and have one of the girls show you what brutal really is.
Sorry, that video really made me mad.

The brutal workout video didn't piss me off, but I did note the form deficits, and thus considered the music inappropriately bad-ass-sounding. I guess we're accustomed to seeing greater technical mastery, which is a good thing. Thanks, CrossFit "models" and camera wielders.

Sorry for the double post, I thought I got kicked off for my poopy mouth. Tried to clean it up.

Brutal Workout: The first kid came in to say, "Dude, quit rounding your back." The second came in to say, "Meatstick, quit throwing the barbell out front of you."

After the second kid left, the first kid hung around to laugh at her/his, super tight, under armor shirt.

At least Tony lines the music up with the video.

See, it goes to show you that a large media budget does not equal quality in either the media or WOD demonstrators.

CrossFit had a soul. Men's health has, well, Nair for men.

Enjoy your rice cake.

Ted-
Looking good you big stud!

Happy Birthday Dale!

I'd have to agree with the others on the board. Kudos for doing the "Brutal Workout" but the guy in the video needs to get his form right. There wasn't full extension in the arms, and the bar was out in front of his body. There was a rounded back in there which resulted in some "dog" squats, and I think I saw some MHF but it's hard to tell because of minimal ROM on the squats. Still though, good effort.

I was just upset that in the follow-up video the guy didn't come back down from his barbell TGU. Oh well.

Maybe Men's Health should check out the double tabata of Annie doing Muscle Ups and C&J. That looked like a brutal workout.

To be fair, the video is featured by Men's Health, but not produced by them. They solicited vids from readers, to hold a video fitness contest. The winner was "Press, Spin, Slam" by James of www.beastskills.com whose is closely associated with CrossFit's own Primal Fitness. His fitness is more than worthy, and if I recall correctly, he won the first round of this contest with a bar muscle up demo!

Happy Birthday, Dale!

My fav WOD...Get some!

CCTJOEY- "enjoy your rice cake." ahhahaha great!

LOL CCTJoey

I'm stoked I finally made a picture on the main page! That was an intense Fran at the Quantico cert a few weeks ago out in the blistering elements. Ted was an amazing dude, He kept the pressure on me. Get some, Crossfitters! Go again

Never been in a fight for my life. Done Fran. Both make me want to vomit thinking about them. I saw that video a while ago somewhere, I like his take on thrusters, doing incline bench instead of overhead press.

Ok glad to see i am not the only one to see ALL of the flaws in that video.

Happy B-Day Dale

I can't wait to do Fran

Not terrible, but not real impressive for CF folks

Form was not up to CF standards (hope he does not eventually hurt his back) but CF is "Elite Fitness". This guy was way above average but not quite "Elite"

I think by including this video Mens Fitness was being quite inclusive to CF.

I am a bit surprised there was no credit given to CF or Coach G.

Happy B'day Dale.

I hope that guy didn't hurt himself. Impressive time for such poor form. What's that red thing he's licking at the top of his pull-ups?

M/49/162
I am going to pour myself into this. It will be my 3rd Fran. Bucket will be close by, last thruster was only 75 lbs going for 85 this time around. Not going to be pretty, but I love this CF.

Man...I did thrusters and pullups today. Tomorrow is gonna suck, but i'm gonna go for sub 3. My favorite WOD!

Did Linda in 27:45 with BW@190#

Shoulder hurt for Bench so I subbed Ring-Push-ups with feet elevated. While the upper-body work is roughly equal, that sub doesn't allow for any rest in the legs.

23/m/5'9"/174

10K tonight in 46:11 ... averrry niiice

Helen, 10K, Fran ... I don't think I've seen a better lineup. Going for 3 new PR's in a row. JEA!

Dale!
Happy Birthday!How old are you, like 28?

I saw the Men's Health video a while ago, and posted it somewhere on the message boards... Pretty much everyone wanted to gouge their eyes out after seeing his form...

22/m/5'7"/180

I've been pretty sick the past couple of days so I did Three Bars of Death today.

DL-240lb
Cleans-135lb
Bench 135lb

I learned about Crossfit from a buddy of mine that did BJJ when I was 17 and for the first time ever, I started doing Crossfit hardcore about 2 months ago. Between 5 years ago and now I've taken a lot of Crossfit ideas and added them to the BFS program I did in high school. Wish I would have started full on Crossfit years ago.

And if the guy I met in the Illinois College gym reads these comments, maybe we can get together about times to do the WOD's.

Hey Dale, Happy Birthday! Enjoy your day and best wishes for the upcoming year.

Kate

re: videos. When did the "nose-up" become the default pullup for "Fran"? Cripes, I gotta go ice my lower back after watching that thruster form. Annoying, though the gymnastics based clips were very impressive, particularly the "Collection of Strength Skills."
Psyched for "Fran" tomorrow, as it is by far my strongest benchmark WOD. Will shoot for 3:15ish. Happy Birthday Dale.
John

Hey, for Fran, do we do 3 sets of 21-15-9, making 9 sets total? Or just one big giant set like the video?

#41,
Although I don't come close to his time and am impressed by the effort, I agree that the form was lacking on the thrusters. Plus, they put a benchmark WOD on a different website and don't give any credit to Crossfit?

Picture = Brown field, Quantico, VA........

Nice!

Great Interview!

Brutal Workout - The guy ripped off a very good Fran, almost unbroken, on his toes outside the frontal plane, and limited kip. A little practice and......hats off, nice work. Only issue I see is injury/tweak prevention work.

#35
looked like a fruit roll-up to me

Happy birthday Dale! Geez Eva, I don't think he looks a day over 27.

Well, I ran this morning so I did Fran tonight. Not the best time but I made sure everything was perfect.....

As RX'd

6:34

I will be better next time........

MH couldn't even give credit where credit is due!

Happy birthday Dale, it was good hanging with you at the games last summer.

How bad do these workouts hurt when I see 10K and think that sounds like a welcome relief??

10K yesterday in 53:00 flat (first 6mi in 51 min and the last 0.2 took me 2 min! ha)

Looking forward to Fran today!

Wow, that was the most pathetic fran i've ever seen... someone needs to learn how to get their chin over the bar, towards the end maybe the top of their head :/ he got some wobbly legs there too, I think mine are bigger and i'm a twig

Anyone look through the other videos? apparently extreme core training is jumping on the giant stability balls... didn't know that :o

I looked at the "extreme core training". I have doubts about my man's ability to squat, or otherwise demonstrate a really strong core, but the balance involved is impressive, if somewhat silly looking.

raze

good luck in your quest for the sub 3 fran. i was going to post my goal for a sub 4 but i can see now that if the guys a men's health can do it, i have no excuses. and speaking of fran, your aggie coach seems to be having some problems.

nadia

lets just say i workout at a gym that starts with a B and ends in an allys. no corssfit gym here in fort worth. guess i should just start my own.

the eagle

ultra tool that you are, i'm starting to kind of miss your posts. eh not really.

Holy smokes, I did this one yesterday after Helen (I have a ride that will be plenty of sub for the run tonight).

13:35, thrusters scaled to 35 kg.

Tough after Helen. The thrusters are always a killer (a very humble hats off to those of you who can thrust as Rx'd) but my pull-ups died very quickly and no amount of kipping was going to bring them back. The last nine were jumpers by necessity. My chin just wasn't going above that bar any other way. Disappointing, but that's the way it goes.

This is the first time I have seen the crossfit posters rip on a crossfit individual the way you have. Nobody does "fran" unless you are a crossfitter...right? Maybe all the experts out there ie. MATT, DMARSH, BARBERIC, JOHN33 could give the guy some constructive criticism or maybe your own insecurities have gotten in the way?

JackM, nice troll.

I'd add my own comments regarding form on the thrusters but others have done a far better job.

Sometimes the truth hurts.

Just wanted to say thanks to everyone who took time to answer my questions about CFing and injuries, especially Tim, who took some serious time to help me out.

Can't wait for Fran.
3 - 2 - 1 - KILL!

that men's health video makes me fear for the future. it seems inevitable that crossfit's innovations will be co-opted and dumbed down by the health club industry. today i saw a trainer at dolphin fitness make his poor, out of shape, newbie trainee do the worst excuse for dumbbell hang power cleans you could imagine. it was obvious the trainer himself didn't know how to do them--he'd read about them in a magazine or something. people are going to get hurt.

DCJ,

Just doin' my part to promote a heated discussion, but I didn't think it was that obvious

I'm not the Crossfit expert that some of you are, so I won't comment on his form. I do give him credit for doing a CF workout (instead of some bicep/chest pretty-boy stuff at Gold's gym), and for having the guts to submit it for everyone to critique.

CCTJOEY-- "Meatstick." "Nair for Men." Classics.

Nicole-- Do I see "dog taking a poop" on the Men's Health "Fran" video?

I agree with #64 why are we ripping this guy when 99% of those who strive to be "fit" don't even bother to look in the mirror and realize they (and their work ethic) are the only thing holding them back from their goal. Yeah this guy needed some work ethic adjustments, but if we are honest with ourselves we ALL need that. There is always bigger faster stronger than where we are now. Atleast he isnt taking 5 minute recoveries between his 8 rep dumbell curls :)

Happy Birthday Dale! It was an honor meeting you at the CrossFit Games, hearing stories about Afaghanistan, and watching you all but double my squat attempts in the Total. I wish you the best.

Also, turned in a lackluster Fran.
5:25 as Rx'd. Was hoping for better.

Oops I meant I am in support of post #60.

24/m/185/5'9"

As Rx'd
6:24(gained a minute...damn)

viva la revolution!
CrossFit Hohenfels

M/37/176

Excellent. Did this last night when I realized the hotel gym closed too soon to do Mary...

9:00 at 2500' elevation (PR=6:30 at sea level)

Followed by 50 burpees to make a solid 15 minutes of pain.

Fran is SO worthy,but that vid sure isn't.
like the other posters say there is something just not right about those thrusters,not to mention he wasn't clearing the bar with his chin by second round of pulls.
All said I'll be humbled myself soon enough.
Go big,or go home!

I just finished watching the vid. That was just painful to watch. We record a lot of workouts at our box. That one would have been a quick "trainer's explanation of everything you did wrong." After that, DELETE.

Fran, YES!

Was that the "eagle" in the Men's Health video doing the Fran?

Dale: Happy Birthday. You need to come out to Seattle. No guarantees on the weather for the next few months, but the welcome is certain to be warm.

Ted: Been hearing about your achievements from afar. Jedi strong brother.

Subbed pullups with jumping pullups. Time 8:25

12:18 as rx'd

without mirrors or rounded back

Fran, RX'd
4:07, down from 4:50.

Am I the only one in here who doesn't know what a "Thruster" is? Can someone please drop me a line and let me know?
acillakorn@aol.com
23m Cpl/USMC

Mens Health features 'brutal workout'. With that form i'm sure it's pretty damned brutal. Get your form right boy! s s s set of ten!

Happy Birthday Dale

Enjoy Fran.

#45, Fran is 21 thrusters, 21 pull-ups, 15 thrusters, 15 pull-ups, 9 thrusters, and 9 pull-ups.

#79, a "thruster" is a front squat combined with a push press. There's a video of it here: http://media.crossfit.com/cf-video/CrossFit_BBThrusters.wmv. Videos of other exercises can be found here: http://www.crossfit.com/cf-info/excercise.html.

Well, I got on here to complain about the video, but it looks like my fellow crossfitters beat me to the punch! Good catch by all, I thought I was the only one that was disgusted by the form of his entire workout.

As for commenter #79 and I am sure this will be repeated several more times, check out the exercises and demos on the right hand side of the main page, it will explain all your cross fit demo questions and for general questions read the FAQ's.

I'm out

I have to agree with #60, #65 and #67

Sure, his form was far from what we consider "standard", but at least he's exposing CrossFit to the masses. If dude ever sees this post or if someone recognizes him, I'm sure he'll strive to improve form and time-wise. Some of the people here are way to critical of others. Regardless of the tight Under Armor, he's still one of us.

Did Cindy this morning (PR'ed at 19 rounds flat!). I have to workout with the boss man at my gym around noon, but will get Fran done later that evening.. Hopefully under 5 minutes!

Good Luck All!

Rather than to hammer the guys form - was the point not to illustrate that the workout was lifted from CF and placed on a mainstream fitness mag site?

#85 - He didn't give CF credit, but I don't think MH is to blame - looks like a user-submitted video.

Dammit - that Bas Rutten video on your front page is killin' me... "Danga da danga da dang"

Just at 10 mins

5:32 as rx'd

T - 82
CFWU x3
6:45

Everyone in CrossFit has done their first WOD with perfect form with and without travelling (sea, air, and land) for the proper instruction.

Everyone knows what's up.

Just remember that.

Scaled to 30 kg thrusters.

7:50

Good day for thrusters, crap day for pull-ups.

48/M/175 as Rx'd 8:42

"Imitation is the sincerest form of flattery."

Post back with my time in a few. Wish me luck. Hope I came back alive lol.

11.03
Thrusters still own me!!! Ugh

5;17...but @ 90 lbs.

50505050550505050

36m/190/5'10

11:30

scaled to 75lbs
pullups broken and jumping.

7:01 PR, quite unable to function... Love your work, Coach G.

M/46/160

3:53
2nd set of pull-ups broken

I agree with Steve #93,

lighten up on the guy jeez..his time and effort were pretty darn good actually. Everybody starts somewhere.

Did Fran yesterday:

6:00 (33 seconds slower than my PR)

7:07

1:30 faster.

7:56 @ 65lbs

M 23yrs 165lbs

as required
4:10
Absolutely love Fran!
Big improvement from previous 10:50
Johnny B Ireland

Fran with 88# / 40kg:

8:51
vs 8:02 a week ago

Anyone catch Murph on the Today Show this morning?

M/1.72m/62kg
Subbed 16kg DBs

5:48

32 m 190

4:49 as rx'd! PR by over 2 minutes! Stoked!

I read up on the posts somewhere about someone doing a WOD this morning, then working out this afternoon, then doing another WOD this evening.
Depending on how I feel, will determine if I work out multiple times during the day. FRAN feels more like a warmup then anything 9of course if you asked me if it felt like that during the middle of it I would respond differently! LOL!)
Crossfit seems to defy alot of the "rules" that I learned in exercise science and kinesiology. Some Laws still apply, such as growth occurs during rest and others. I have had wonderful results from training multiple times a day, once again, depending on how I feel, how I slept the night before, what my diet has been over the past two or so days, how I am feeling emotionally and spiritually, etc.

HOW DOES CROSSFIT FEEL ABOUT MUTIPLE TRAINING SESSIONS IN ONE DAY?

"Heavy-ish Fran"
7:29 with 35kg thrusters

I was really disappointed because last time I got 5:05 and I was pretty far from that. But when I went to record the workout in my spreadsheet, I realized I had done 35kg (77lbs) instead of 30kg (66lbs). The whole time I thought I was just being a [cat, esp. a kitten]. <-- the spam filter would probably catch the real word. I am such a moron. I was really hoping for a PR this morning. Oh well...

On a more positive note, we got a climbing rope today! I'll post pictures on the message board and our website later. It's awesome! Here's hoping for a wod with rope climbs in it soon!

BW: 165
Age: 31
"Fran"
As Rx'd
All sets unbroken
Just didn't have it today. Still shooting for that sub 3 minute "Fran"
Time: 3:15

Here is a video of the last time I performed "Fran":

http://youtube.com/watch?v=IhATxx3vyr4

BW: 185
Age: 42
As Rx'd
7:52

To be fair to our gentleman in the video, he was straight putting out. Sure there was some technical issues with form. My view point is not on the effort, which was impressive, rather the image.

To each his own, but I would like to think that if I was taping myself, I would have reviewed the tape or taped myself before hand to note my issues. He could have slowed down just 20 seconds and done those thrusters correctly or dropped the weight by 10 lbs. He did throw in an impressive effort. So nit-picking gets overrided by results.

At least get a CrossFit shirt if you are going to use a CrossFit standard to show yourself of to the world.

Happy birthday Dale!

M/43/195

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster SUB 55 pound thruster
Pull-ups SUB Assisted Pull-ups w/ 60 lbs.

8:16
-------------------------------------------------------------
Compare to 070826 w/ 100 lbs. assist

6:49

M 48 70" 176

"Fran"

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

4:43
--------------------------------------------------
Compare to 070826

4:55

10:19, as RX'd. Slow time, but first full strength Fran since back injury, so I'm happy with that.

177# male, 31

4:04 as Rx'd

My "motivators" forgot to tell me how much time had elapsed so i couldnt get that last push for under 4:00

M/165/34

Subbed 45 lb Dumbells for thrusters:

3:30

12 mins with 75lb thrusters, ended with jumping pull ups..

About 15:00; thrusters scaled to 30 lb (2 15 lb. dumbells) and pull-ups exchanged for upright rows w/ 25 lbs. per arm. (Someone was using the lat. pulldown.) I'm glad today's the last day at the hotel gym!

Happy birthday, Dale!

Age=27
BW=188

As Rx'd:

3:11 mins

I'm torched. My legs feel numb right now. Swear someone someone dropped a 1000 lb concrete block on them from 20 stories up. Help!

as rx'd - 9:51

33/M/160

as rx'd
6:26 PR by over a minute.

Feeling good.

13 minutes. down from last time, but I just did Mary last night, which left me weak on the pullups this morning.

M/23/205
7:29 as Rx'd

42/165

As rx'd

6:41 - about a minute off my PR

Male
24
6' 182

As Rx'd 6:17

First Fran in over 5 months, out because of Fracture/tendinitis to L leg. Felt good...and by that I mean excrutiating.

#109 Breck

Good skills fella but get that bar a couple of inches back so it's fully over head and not out in front. Great work though.

11:48 As RX'd

5:43 vs 6:31 last attempt. Huge PR while on the road traveling for work! Used 65# (girl weight) bw=126.

Boy, I forgot how bad I am at thrusters. I should have scaled to 65 lbs.

19:41

M/28y

as rx'd

Time 8:27

21/m/180

scaled thrusters to 70

9:20

16 min. as rx'd

I always half the weight to kilograms so I used 47.5 kg which is 104.5 lbs

can some one explain thrusters please work computer doesnt let me see vids so cant watch example thanks

222/m/6'0
as rx'd 8:25
Thrusters cause cancer.

Hi everyone!
I've been doing crossfit for 3 months and following a healthy diet of Low GI foods. These workouts are terrific and I've already lost 15.7lbs of total body fat and a total loss of 14.4lbs. Took a little hiatus from working out this weekend and performed Helen yesterday for a time of 17:35.
Will be doing Linda today but scaling the weight down to 75lbs.

24/M/150

Thanks for sharing the wods and the stories
They're a great read

Did i say Linda? I meant Fran
Such a player..i can't remember which girl i'm supposed to be working on

7:51 as rx'd

+ 18 lb weight vest

First Fran 8:23 as rx'd.

re Multiple workouts in one day, I have yet to do the 10K so I'm going to do that tonight. I would venture that if the workouts are substantially different in their approach (long/short duration, endurance as opposed to power, etc) then you might benefit from that. It's all entirely dependent on the intensity you give it though (ie if you're wiped out after a Murph you're not going to give your all to a Linda so it's better to wait). Progress is also entirely dependent on adequate rest and recovery.

I myself am guilty of messing up the order some days but my good friend DJ reminds me,
Form, Intensity, Weight.

M/28/195lbs

First Fran
As rx'd - 16:13

never posted on here before...i love crossfit tho and ive really started getting into it...

by the way, what is a good, respectable time for FRAN, sub 5, sub 4??

by the way

Male/19/174/5'9"

MIDN 3/C USMCR

hey all,

I am a United States Marine Drill Instructor and just did "helen" yesterday. God, I could barely get out of the rack this morning.

Thanks for all of the pain.

Jas

so, basically, my legs don't work because of yesterday's run. y'all think subbing push press for thrusters would work well enough?

bw: 192

A bit slower than last time and even more off my PR. You win some, you lose some.

Time: 8:20

First time posting, been doing crossfit for about two months now and loving it! Today was my second Fran, first time I scaled back to 85# and finished in 14min. Today:

as rx'd

10:07

Feelin' damn good! Would love to shave a min off next time though.

Dale, Happy Birthday. Robb Wolf - You're the Man! Brian M.- Thanks Brother, I don't know of any achievements, but your kindness is appreciated!

Tony you are the Best. I've been nervous about the posting of that interview every since we did it. You even made it sound like I was speaking a form of the English language! The videos have made this site better in leaps and bounds. (all except videos of me) Thanks for the opportunity you gave me to speak. The Crossfit community is one of the greatest on earth!
Thank You Coach for what your hard work and vision has done for us all! Thanks, T

35yo male 177
On the bike trainer first for about 35 minutes then to the WOD
3:16 BUT it was only with half the weight on the thrusters. Microdiscectomy (back surgery) keeps me light on these movements for now...First two pull-up setrs were unbroken, but third was broken.

#105

They had the Murphy story on the NBC evening news last night as well. Gets you every time.

Worst thrusters ever. Men's health should screen crap like that before posting it.

hmmm, decided yesterday to skip the next few workouts and work on prepping for competition so have the CFT planned for today. We'll see if I change my mind.

M/30/170
CF Warm-up x2

7:10 As Rx'd

40y/o M
75'' 200#
as Rx'd 6:07 (PR)

My 13 yr old son said "He's not overhead." "Right", said mom.

Paden #134 try going on YouTube for a visual on thrusters or just read #82 Timothy's comment...

M/36/155lb

4:04 as rx'd

Short and intense.

40/m/180

6:04

(last time 6:57, so a 12% improvement)

I did this one right after watching the interview and story about Murph on the Today Show. Very moving story and interview with his parents, brother, and fellow SEAL.

Just a personal observation:

Every CF WOD that I do gives me a tiny bit more insight into how hard I can really push myself, and teaches me just a little more about what I can really handle. I can always go a little harder, dig a little deeper, and reach a little further. It's all mental.

And there's just way too much ragging on the guy's form, at least he's doing it. This is not the spirit of Crossfit here so put up or shut up.

I give the guy in the video credit for effort. His form may have been off, but he did lay it out. His final time was impressive. I bet he could have "cleaned-up" his form a little and still had a better time then 90% of us doing "Fran".

I have a date with Fran at 0430 tomorrow morning.

Hey Paden

A thruster is like a front squat into a press.

Have fun. They're hard

M/35/185lbs

5:12 as RX'd (PR)

Finally got my kipping down to a science and the sweating P/Us is a thing of the past...now if I could just motivate on my thrusters I could break into the 4s.

As for the Men's Health Video....Its great that CrossFit is the respect that it deserves.

36m
185

6:26

NEW PR by 26 seconds!

5:25

PR by 51sec

21's unbroken, kept coming off the bar on the pullups for 15's, 9's

sub 5 next time

Breck #109

Great job on Fran in the video. QueS: Is that your home gym there? Is that bar combo set up home made? It looks sweet, I gotta make me some of those.

61/m/179/6'

CFWU x 3 (-pu's)

"Fran" 21-15-9
scaled 65# Thrusters
pull ups

9:45

First Fran, all pu's kipping sets broken.

After 4 sets DL's

m/26/200

Had to sub for 45# dumbbell thrusters (no barbell)
also added 100m sprints between each set (the approximate dist between dumbbells and pull up bar).
14:11

Happy Birthday Dale!

30/m/190

4:10 PR

So close to sub 4 I can taste it! Beat my last PR by almost 2 minutes.

CAM - thanks for the motivation.

#157 Gaucoin

If your going to do it, do it properly brother!

Whew - I'm glad I wasn't the only one to be horrified by the Men's Health videos (and no, not just the 'Brutal Workout' one...)

28/m/210

4:39

Need to go a little deeper on the thrusters. It wasn't egregious enough to get my spotter yelling at me but it's in my head!

Inspiring effort MWade!

yesterday:
2000m row - 10 min
1 mile - 7.25 min
stair climber - level 20 and 14, 5 1 minute sprits - 2o minutes

today:
1 round as rx - 14.30 min

17/m/136/6'

As rx'd !!! (FINALLY :D) 12.03
all thruster sets broken

I feel like i'm finally getting somewhere after 5 months =)

17/m/137/6'

Finally! Fran as rx'd in 12.03 min!:D

Feel like i'm getting somewhere after 5 months =)

BW 173

6:20

Need to work on thrusters

11:27 as rx'd

First of all, Happy Birthday Dale!

Hari- great job on your 10k PR yesterday!

ken c- 8 years ago i worked at a gym that started with a B and ended with an ally's. :P Have you taken in your video camera yet? ha. I'm still trying to find a good time to sneak in my camera and film a WOD. I might even put up signs saying (please do not use, I'm timing my workout!) ;-)

Ted- great interview!

Intent #151- What's this OPT competition you've been referring to? I hope you guys post some video of that!

#60 JackM, I'll respond since you specifically called me out.

I respectfully disagree with your comment "Nobody does "fran" unless you are a crossfitter...right?" IMHO, CrossFit is more than just the workouts. The workouts are merely the manifestation of the underlying principles that drive the programming and philosophy. One of the major underlying principles that I have heard over and over again is "Consistency before Intensity" - something that is clearly lacking in this demo. If that is the standard you hold yourself to, that is fine, but I will continue to make sure my chin is above the bar every single rep and that I have mastered my technique on an exercise before adding load and videotaping myself for the world to see.

And gaucoin #157, I put up every day and post my times, criticize myself, and congratulate others. I believe I have earned the right to comment.

10k run 62 min... and loved every min...

Havn't done todays but its on the to do list...

I've been doing the WOD and the CrossFit Warm Up in my garage for the past couple months and by this point my wife thinks I have joined a fitness cult and my neighbors think I'm nuts. I have a couple questions for CrossFitters that have been doing this for a while and have more experience than what I have or what I have been able to glean from the FAQ's.
Does everyone do the "CrossFit Warm Up" everyday prior to doing the WOD?
I have been doing 15 reps of the pull ups and dips even if I have to partition them because I can't do all 15 in a row, is that the correct way to do it?
Lastly, I have been adding sets of push ups and modified HSPU's because I need to work on them, to the Warm Up, is there anything wrong with that?

31/F/158/68"

happy birthday, Dale! great interview Ted!

w/u 800m jog

cfwux2 (air squats, -pullups)
1x 10 front squat with oly bar
stretch

Fran subs: jumping kipping pu; 45# thrusters
7:44

definitely my quickest Fran, but i don't think i wrote it down previously. i wanted sub 10 and got sub 8. my legs are TORE up, however. i haven't felt like this since i started CF. i wanted to do 55# thrusters, which i could have with my upper body, but my legs were screaming at me during my air squats. tried to really get warm before my workout started, but i think its just time for a 1/2 week. its hard, i have been knocking off PRs and getting great times! don't wanna stop, but i think its wise. its been at least 8 weeks of strict CF workouts, so its time.

ck

here's the link from MSNBC of the today show interview.

http://www.msnbc.msn.com/id/21340490/

29/5'10"/195

3:58 as RX'd. That sucked. I was dry-heaving when it was done.

Did the first 21 pullups no problem... the last 9 were the most painful ones I think I've ever done.

Here is another example whey the CrossFit community is so great...
Earlier today I was reading the comments for today's WOD. I was cracking up at the way everyone was hammering that poor guy's form in the "Brutal Workout" video. So later while I was doing my "Fran" I caught myself doing exactly what the guy in the video was doing, poor range of motion on the squat, not going to full extension on the press, etc. In the back of my mind I could hear all of you CrossFitters out there picking apart my performance and I got embarrassed! I put the bar down for a second, laughed at myself and then went back to work focusing on proper execution.

I have been doing CrossFit for 2 months now and one of my favorite aspects is the community. I just want to thank everyone for keeping me honest!

Oh yeah...
33/5'11"/99kg/M

There were three of us and only one bar and one pull up station so we added dips to try to keep the intensity up a bit while waiting on a bar.

10:51
95# Thrusters
my pull ups are sad- mostly jumping pull ups
Dips

27/M/165
6:49
3xCFWU
105# Thrusters
10# weighted pull ups
into my normal shoulder routine...
not gonna feel good tommorrow,
but feel great now

out from afghanistan

Fran as Rx-ed in 4:36 (PB by 8 secs)

Better reps, with all pull-ups full extension to head over bar but no pop today. Thrusters were slow and heavy. Broke pull-ups 7/7/7, 5/5/5 and 5/2/2.

Cheers, kempie

F39/49Kg/152cm
subbed 45lb bar
eccentric pullups
4:45

8:45 a pr by 2:15, also hit a pull-up pr of 16 unrboken on the first set. I'm pleased.

25/m/140

45lb thrusters.

7:10

Started out at 65lbs, and got to 8 reps in the first round before I couldn't push the thing up anymore...

The point is if you're going to criticize someone's technique, it's usually proper to congratulate their effort as well. It's also the manner in which you criticize. Sure go ahead and criticize if you truly intend it to be constructive, but if you're just doing it to rip someone and get a laugh out of your mates, then you're just another bandwagon chump.

4:38 as RX'd

31/m/190

Around 10:00

Scaled to 75lb thrusters
Had to go assisted on the pullups halfway through set 2.

A lot of work to do.

let me get this right.... for the thrusters... do you include all the plates and the bar weight? or is it just the weight of the plates and not the bar?

Thank you all the well-wishers. Since I try for truth as a guide, today I am 38. (Man, it even looks old as a number. Look at those two digits next to each other, all rounded and hunched over. Sheesh.)

Thanks Coach and Lynne. :-) When I first started coming here, there used to be a kind of mini-contest for first post. When I clicked on here last night and there was the WoD... with no posts. I knew it was a great omen. And then...spam filter. It was pretty funny.

Ee-vuh T. - Thank you. You don't look a day over 28 either. I'll take you up on the beers at Burg's.

Brian M. - I'll be out in Seattle next week, brother!! Handling a case there, so I'll be in touch. Going to try to stop by Carrie's place and drag my Dad along, but we'll have to get some eats and beers - er, Zone friendly beverages.

CCTJoey - that was funny $hit. "Rice cake" and "Nair".

On the "brutal workout" - form not so hot. Minor breakdowns in form at the edges of effort are acceptable, bad thrusters from the word go aren't. I applaud the effort, but only a golf clap. I'll applaud much more loudly for someone who has perfect form and is laying it out, regardless of the time. And black underarmour in front of the mirror? Come on, dude, better to do that at home with a light coat of oil and a jock.

Freddy C. & the rest of the "homes" on the platform at the games - I'm looking for 1200 at the next games, Braddas. I am not looking forward to that hill run again, however.

Off to Fran.

#187 Tim agreed,
I always look it at this thing like I know the guy... His user name is foomanchoofireguy, so he might be fire fighter and who nows one day I might be in Washington in a burning building and it's this guy how has to save me. Ad least he is trying....

Can't wait to get home and do FRAN... If she was real I would marry her! Or ad least we could date awhile hahaha. Oh runnig 10K was brutal, I bet my running form sucked the whole time but ad least I did it and I'm willing to get better at it....

JUGGLE on PEOPLE

9:50, Love those Thrusters!

11:06 had to sub last set of pullups under the smith machine bar because some fat guy was on the pullup bar, grr!

#190: i am pretty sure you always add the weight of the bar in....you are lifting it too.

#193
touche.... gratzi

37/m/170

as Rx'd: 4:30

that was too short...

forgot to add....55# for thrusters and i threw in 3 sets of chest to floor pushups while waiting on the afore mentioned "guy" to get off the pull up station, before i gave up.....

#190: maybe i read that wrong....you use 95# worth of plates if you are doing it as RX'd....
NOT a 45# bar and 50# worth of plates....sorry, i confused myself.....

#187 Tim,
I clearly cannot speak for the moderators of this site, but I find it hard to believe that they posted that video so that we would all get on here and congratulate his effort and offer constructive criticism. I did not rip him or his effort, I merely made an observation about what I consider to be a sub-par standard. I don't know the first thing about the guy, therefore I did not and will not attack his character, but I appreciate you attacking mine.

dennis - 29m/175

3:52 as rx'd (pr)

all sets unbroken but got caught "staring" at both the barbell and pullup bar on 3 transitions...need to reduce and ultimately eliminate that to approach 3 minutes

jenn - 33f/125

6:50 - 65# thrusters

GAH! nevermind don't pay any attention to me....listen to someone whose brain is not fried.....

#147...TED...great interview.

5:59 PR

You use 50# of plates with a 45# bar to equal 95#s. You always include the weight of the bar. Always.

#200 thanks.....i thought i had it right the first time.....my brain is as mushy as my legs right now.....

50# dumbbell thrusters
12:48

pullups are still killing my times, i stink at them so far...

Sub'd 45# for 95# barbell thrusters
Sub'd assisted machine pull-ups (100#)

Time: 9:49

6:45 first Fran...not too bad.

As rx'd, plus an extra 3 rounds of 3 reps with 135lb. thruster and 25lb. weighted pull-ups. 12:30

All followed by a two mile recovery run from yesterday's 10K

so, to get it perfectly straight.... I do include the weight of the bar? like today, i had 30# on each side and the 45# bar.... totaling 105#, correct?

I wouldn't come down too hard on the MH workout video. That's probably how we would be doing it if not for the excellent coaching and free dissemination of knowledge by the Coach. It should make you thankful. Thanks, Coach.

dmarsh,

What made you think I was talking directly to you? Interesting...I was making a generalized statement...didn't mention your name at all.

Since you mention mine now though, let's look back at what you said.

"That is a nice mirror...and some hideous thrusters."

I agree the thrusters were hideous, I just personally find it cheap to throw criticism around just for its own sake with no other purpose. I repeat, if you're gonna criticize, at least congratulate the effort. Otherwise what is your point?

As far as the moderators, who the hell cares? They post what they post and people react however they want, I don't base my comments on what I think they want or don't want to hear. (and quite frankly I don't think they would want me to)

congrats on all the PRs today! all of you that are sub 5 are ridiculous!! well done today!

ck

30yo/M/158

As per RX'd

3:28

"so, to get it perfectly straight.... I do include the weight of the bar? like today, i had 30# on each side and the 45# bar.... totaling 105#, correct?"

Yep! That's right.....like today I did a total of 55#, 45# bar and 5# on each side...yee, that's looks wimpy when it's written like that. need to work on that.

BTW...

3:28 is a new PR for me! I believe I earned myself a beer or two lol...

WU .5 mi. walk on the treadmill
WOD
85# thrusters
6:29

thank you for the info.... and dont worry, its what scaling is for... not everyone can do the same workout.... i have weighed 165 for years, and i am trying to put weight on and cant, but its how i am built, so i am cool wiht it

Bwt: 133

As Rx'd

2:32

very suprised at this and very happy, think I just picked up some speed on the thrusters and worked on actually breathing :)

41yo/f/162#(yeah baby, slowly but surely goin' down)
CFWU x2 sans pull ups, mod ring dips
Fran 6:57
65# thrusters
iron woody green band assit pullups (legs uncontrollably shakin on last set)
swam 2000yds

My .02 on the brutal workout vid: the dude is in crazy shape, no way most of us (me included) could go that fast. In fact if you look closely (or just look) you will see that he does not know how to ground through his heels and the bar is waaaay in front of him, this makes it way harder. However his ROM on the squat portion is pretty poor, which makes it a a LOT easier.

As far as not crediting CrossFit, that is bs.

my first fran:
45# bar
jumping pullups
~8:30

wow, speal. wow.

as rx'd 3:08 not best

M/22/6'1"/185
WU: 100 Double Unders
Fran is super cool. As Rx'ed 7:22
and for fun, 300 in 16:41
and for even more fun 100 GHD Sit ups
and to top it all off 500m row 1:31.6
I have to earn that rest day

35yo/210/M

6:00 minutes as Rx'd. way off my PS of 4:45.

did it after an 800m warmup sprint.

65#- 4:06
pb by 13 seconds... very surprised after 10k yesterday

The MensHealth video and comments get down to a central aurgument in CF. Is it better to focus on form or intensity. If I did Fran and focused solely on executing perfect thrusters and pull-ups, it would take a much longer time and, for me, would be a pure strength building exercise with minimal metcon benefits.

I believe a read a comment or saw of video by Coach (I may be wrong here) where he said the really impressive guys, are about 90% perfect on their form, but execute the workouts at 100% intensity. Also, on a lot of the videos on CF, there are comments about form being a little off, but those videos are still very, very impressive.

tim hamilton,

you crack me up. smart and always willing to help and offer sound logic when you can, and most importantly, respectful. wish there were more of you posting on here, it is always appreciated.

27/245/78"
New PR! 6:13
last time 7:45

Pullups are still the weakness.
18+3 R1
6+6+3 R2
6+2+1 R3

Getting there, happy with todays work :)

speal

wow! again wow! congrats.

dale

"light coat of oil and a jock." oh man, a true lol! (and i never use lol)

So I managed to get out of work early and jump straight into Fran when I reached home.

My time was 6:08 almost 2 minutes out from my PB.I opened my hand doing a KB AMRAP 20 on Saturday and it caused considerable pain during the thrusters.

I also tried a new game plan and went for unbroken thrusters instead of breaking them down into thirds. Foolish of me but....... better next time.

Relaxing for a short while then off to my weekly pain session with friends.

Good video Ted. Thanks again Ted and Coach.

I meant pain during the kips. oops!!

Dang Speal...great job!

As rx'd

3:48.22

Great interview. I love the comment made of "How strong are you w/ a heart rate of 180."-or something like that. I'm going to adopt that one.

Ryan

I got suckered into doing Murphy again tonight with a friend... please be a rest day tommorow

I got suckered into doing Murphy again tonight with a friend... please be a rest day tommorow

As rx'd

10:20

65# 3:59 That was horrible after running a 10K!

Fine, fine interview gentlemen. "If you've never trained at that level...you will not have the ability to do so." I do not have a physical job, and through grace I have not been in a physical conflict for decades. But my job does entail maintaining fine-motor control under very stressful circumstances, and my pulse and respirations will occaionally react upward in a particularly high stress circumstance. I have been continually amazed at how little I have been affected under those circumstances, how well I have performed, and how calmly I have proceeded when the sh!t hit the fan since I have been doing CF. The trained CNS response to stress inherent in WOD's like Fran is transferable in my experience to stress that is both physical and mental. Thanks to Ted and Tony for another timely offering.

Thanks as always to Coach and Lauren for this gift.

Sven,

Thanks man, I appreciate that...

6:23 as rx'd, everything broken except 1st set of thrusters. Did 300 workout last night at 8:00pm

23/m/195lb

9:15
Taking breather breaks is killing my time. Its all in my head!! Also pullups suck.

37/m/155

As Rx'd, 8:01

m/47/175

7:29

Right after a 10K.

Brilliant!

65#thrusters (10/1 did 55#)
asst. pull-ups
10:44

37/M/235

95 pound Thruster
Jumping Pull-ups

12:07.06

7:54

did some jumping, sets broken

as RX'd
9:05

Jeff- @ home
21-15-9
Subbed 116# thrusters
and 20# weighted PUs (DB between legs)
Thrusters broken:
12-9
7-4-4
5-4
Pull ups broken:
7-7-7
5-5-5
5-4
Time: 7:56

As RX'd

:08::33::20

(Last time: 09::24::87 with 89lb Thrusters)

16:50.3
thrusters 75 lbs

M / 22 / 195 / 5'6''

As rx'd: 12:02

45/m/178
as rx'd 08:30
pr by 2 min!

190#

2:55 as rx'd

32/m/190/6'

Fran as rx'd

3:13 new pr old was 3:30

It helped that I placed the thruster bar on the ground below the pull-up bar.

Tim,
Point taken. Not sure why I thought you were talking directly to me. A bit of a knee-jerk reaction. I submit a humble apology.

However, I still stand by my comments. I was merely making an observation, that being those were hideous thrusters. You can interpret my motivation for posting what I did however you like, but since this is where we "post thoughts to comments" that's what I did. I am a firm believer in consistency before intensity and when reps 1-45 are all sub-par, I do not feel the need to congratulate the effort.

Speal,
That's ridiculous.

M, 39, 175, 5'7"

as rx'd: 6:24

Solid work Speal! That's an amazing time.

36 175 6'2
4:52 PR!! Whooho!

Speal you are a MONSTER!

My Fran history:
17:30
05/17/06

10:21
10/30/06

6:14
6-26-07

4:52
10-17-07

13min as Rx'd.

Dmarsh,

Cool. 'preciate it. I'm with ya by the way on form before intensity.

Cheers

Fran ar RX'd
Three rounds 21-15-9
95# Thrusters
Pull-ups
4:50

11:30 minutes as rx'd.
bc

M/34/210

As RX'ed

09:38

Does anyone here use performance enhancing supplements?

M/32/195

5:29 as rx'd

male/23/6'4"/260lbs
"fran" 7:10 with 100lbs assisted pullups 95lbs thrusters... not bad for second time through.

147 male 30 yrs old

7:48

all sets broken.

After everyone started picking on the MH guy's form, I decided to video tape myself. Didn't round the back, but did start leaning back on the thrusters towards the end.

WU: 500m row and CFWUx3

WOD: 10:34 (PR) :) I know it's not as fast as a lot of you guys and girls, but it is an improvement over last time.

Thanks Coach.

31/m/214/6'5"

6:37

1:03 better than last time. Pretty pleased with time, but still room to improve.

Anyone who has been to a CF cert (with the newbies) has seen form as bad and often worse than the guy in that video. Especially as folks get tired. Painful form, with typically exactly the same faults as that guy had:

Not a deep enough squat, lack of hip extension at the top, weight over the toes, throwing the bar out front, not locking the elbows in thrusters or pullups, not clearing the chin over the bar, etc.

Honestly, until I see someone's form live or on video, I could care less what time they post for a workout--many people who think they have spotless form AND give CF proper credit may be as bad or worse than that guy.

Fix his form, it might add two minutes to his time. Give him some time to get stronger with that better form, he'll be posting a monster time.

As rx'd plus 3 rds of 135lb thrusters and 25lbweighted pull-ups.

All followed by 2 mile run for active recovery following yesterday's 10K

m/32/165

as rx'ed 9:36

200# 29 yom
as Rxd
10:00

pre-cfwux3, 3x1rm shoulder press & back squat, prep for OPT Challenge Sat & Sun
wod as rx'd-5:25 PR by 14 sec. Seemed a lot harder than last time for only 14 sec.
thrusters-16,3,3-5,3,2,2,2,1-3,3,3-middle set needs to improve(drive the hips more a push thru it)
pu-8,3,3,3,2,2-4,3,3,2,2,1-3,2,1,1,1,1 grip is failing - need to work on max reps and speed

Age:19
Weight:162

As rx'd

HOOOOOOOOOYAAAAAA Finally a PR in a workout i love.

5:50 PR'd by 1:10

3:08 [PR] as rx'd

broke rd 2 pull-ups 9-6, never do that, cost me my sub 3 min which is my personal goal

26y/m/170

Fran
Scaled to 85# Thrusters
10:15

Still recovering from 10K. Thank goodness for Gold Bond.

correction to #280time was 3:06

Happy Birthday Dale!

CFWU X3 (10 reps, subbed broomstick thrusters for OHSs and push-ups for pull-ups)

"Fran"

21-15-9 reps of

45 lb barbell thrusters (sets of 7/4/3/4/3, 5/5/5, 3/3/3)
Jumping pull-ups (all sets unbroken)

First time doing Fran. Time: 10:04 Form on thrusters deteriorated with last few in each round. Time was actually a few seconds faster, but couldn't hit stop button on watch as my hands were shaking so much! Great workout!

F/58/136

24 M 175

as rx'd

peak HR 216

6:23

splits
147
253
142

E #268:

I attempt to increase the secretion of endogenous testosterone as frequently as possible. My success rate with this strategy is directly proportional to how much Mrs. bingo likes me at any given time.

Hope that helps.

85# thrusters b/c lack of equipment
8:35

couldn't see the whole video but from what I saw those thrusters look like the guy spent most his time training with leg extensions and leg sled machines up to now. That is how most our clients look in the beginning. He's got strength, as form develops he could be a monster.

35/m/185
CFWU
As Rx'd:
9:50

25/f/135
CFWU sans dips and PUs
Scaled to 65 pound thrusters:
13:00

As Rx'd: 7:55

did it w/ a sprained by well taped ankle. as rx'd 12 min (PR). love fran, she always destroys me

Speal, thats insane...

I never thought i would be envious of a 133 lb man.

bklyn_chris

No Fran today. My legs were pretty sore from yesterday, and I didn't think I could give the hellcat, burn rubber effort Fran requires. Plus I'm at this resort conference center in the islands with Mrs. W with time on my hands. I'm not a lounge on the beach type, so I've done some longish WOD's 6 days straight with ocean swimming thrown in. Today's festivities, with acknowledgements to the Seals, was 50-30-20 of 135# dl, pushups, and 35# db swing, 23 flat followed by some snatch and cj form work and a 20 minute swim. Maybe I should take a pill and learn how to go shopping like normal people; then I could take a rest day and recharge. BW:170 Y/A:59

170#, 6'0" 25yr m

5:41

Pull-ups were tough today, did 90 on the rings yesterday as part of my workout. I think this one is a breakthrough for me because it's the first one I really pushed through the whole thing. I've had some health problems and it's been a long and frustrating road to get where I am.

170#, 6'0" 25yr m
as Rx'd:
5:41

Pull-ups were tough today, did 90 on the rings yesterday as part of my workout. I think this one is a breakthrough for me because it's the first one I really pushed through the whole thing. I've had some health problems and it's been a long and frustrating road to get where I am.

Happy Birthday, Dale. I got the next round.

as rx'd

7:36

A full minute slower than PR! Grrrr....

I mean sure, this throath infection is making it kinda hard to breath, my legs are fried from the 10k and the pullup bar was wet...but that's no excuse!

7:00

Fran....
Hey Freddy can you say PR

27m 6'1 204
:6::42 as rxd
around the same time as my last fran
felt very tired today.
DJ awesome job bro.

M30/170 75LB THRUSTERS IN 8.23

34yo male 195lb

Fran as RX'd
Three rounds 21-15-9
95# Thrusters
Pull-ups
0535.

will move thruster bar next to pull up bar next time for sub 5 Fran.

Age 35
BW 148#

As rx'd:

5:59

32/M/72"/165

"Fran" as rx'd:
5:07
PR by 1:04

Soooo close to sub 5 If I could have just gotten those 9 pullups unbroken I would have made it.
Speaking of Ted Socha's interview, I totally see where he's coming from with the fight or flight feeling you get from Fran.
I felt a huge adrenaline rush and my heart was pounding out of my chest before I even started the WOD.

Still feeling remnants of "Baja" illness. Scaled to 85lb thrusters.

14:10

At 24 Hr. Fitness, Oxnard.

Burgener Warm-up
ROM's

WOD
:03::15

By not driving through the bar enough I smoked myself by pressing too much to make up for it. Sill kind of pissed for not pushing harder and going sub :03 again.

Bone- Strong work brother. Especially knowing how beat you were before you even started. The best is when you stopped right before Pukie showed.

Get some, Go again!

50/195

6:29 as Rx'd.

Mas- I know some bro's who CF there in Oxnard and through out the 805. Drop me a line and I'll see if I can put you in contact w/them if you're interested.

7:46 as rx'd

:50 faster

5:31 as rxd.

165/28/m/5.9

I cannot imagine getting this time down any farther. My wrists, forearms, and biceps were on fire for about 8 minutes after I finished.

25/M/180
5:26.02

17/M/135/5.9

10:38 as rx'ed

# 192 Tim,

I totally agree and appreciate you posting the comment.

Its sad to hear all the negativity and garbage coming from some of the posters here. I say it's garbage when you revert to criticizing what the guy is wearing and the quality of the video production and have nothing good to say.

It's why I sometimes consider sending inquires about crossfit away from the comments section.

When I saw the video I saw the thrusters that needed improvement and a user posting that should probably have at lease mentioned the CrossFit mainpage.

However.

I also saw someone who is probably a self taught CrossFitter (like alot of you) training outside of a CrossFit facility. And I thought, "cool, he's crossfitting solo and not doing too damn bad." "I bet with a coach he'd smoke some of these WODs."

Everybody starts somewhere folks. Everybody. If you try to help folks more and be less of a snob about things, the group as a whole will improve from the addition of quality competition.

David.

10:50 as rx'd

My first time with Fran. Sure to do better next time.

I am tapped out
last day of 2/3s hit my mark but wow, how do people break a 5 minute Fran?

pre cfwu 3x10 minus pulls
post lots of quivering plus 13 k2e

15/10/6 4min20secs

39/M/210

Three rounds
21-15- and 9 reps
60 pound Thruster (Weight scaled 60%)
13-9- and 6 reps
Pull-ups (Reps scaled 60%)

6:29

m/38/177/67"

ab/br/dip wu

as rx'd

I thought I started my watch but didn't. I estmate my time at around 8:00 which is slower than my first Fran. Damn it!

070826 7:21

first time doing "fran"

AS RX'd

8:26

8:43
65 lbs thruster and 43lb assisted pullups
(I think I pulled a shoulder muscle...DOH!)

As rx'd first Fran 9:00
M-28-180

I am pissed that I didn't push a tiny bit harder and make it sub 9, but oh well. I am shooting for sub 7 minutes next time. Pull up bar inside my house and down the hall with weights outside so getting from one to the other probably took close to a total of 45 seconds to a minute (although this also probably saved me from pukie).

M/37/165lbs
15:00
as rx'd
All sets broken
Should I scale down weight or keep at it? Just can not finish a complete set as of yet. 6 weeks into CR, former Marine and in good shape. Pretty confident with my lifting technique too.

Oops, meant CF

looking for some adivce....
I was attmepting a new PR on OHS 245lbs....got it up with pretty good form. the next day i experienced pain directly on the top of my kneecap almost like a bruise, and signifigant quad soreness..i took 3 days off and still have the same symtoms...
tried some light running and bodyweight squats yesterday and i am still very sore....
any suggestions???

29/m/183

Sub'd #65

7:15

all sets broken

This will be my first time doing Fran, been doing CF for about 4 weeks.

I am sure this question has been asked, but would it be better to do this as Rx'd and struggle to a 15-20 minute time, or scale the weight back to 75# and be in the 10-15 minute range? Thanks.

WOpat,
That is too cool that you're at the resort cranking out crossfit style WOD's. I KNOW you're gettin some persnickety looks, that is hilarious, I love it. I can just hear 'em. "What is HE doing?", "That looks like too much work..etc..."

I had the fortune to win a cruise trip at one time, and I remember doing single arm dumbbell snatches, and kipping pullups in the fitness room. People on the ellipticals and treads were like "what the hell?" I ate it up.

5:45

195# 30 yom
Fran as rx'd

3:49

only second and third sets of pullups broken with a few seconds of breath between transitions, but i can't seem to break the high three minute curse. I guess i just have to stop being a pussy and not breath.

M/27/176
Yesterday 10k in 45.45
CFWUx3
WOD as Rx'd: 4.02

post: OHS @ 95#- 21, 16, 21

21/M/170

10 sets hypoxic swim PT
10 x 100m Freestyle
Breathing 3, 5, 7, 9, 11, 11, 9, 7, 5, 3
20 pushups 20 abs between each 100m

Fran as rx'd
9:57
I was braking up those snatches...really pissed about it now cuz I know I could have rested less

Happy birthday Dale!

Stout,

Too right, too many of us have been that snob at one time or another. I know we all think we're right, so does the next person. Let them do their thing, we'll do ours. If they ask questions then we're more than happy to share.

Fran as RXd: 3:36.

I was happy with that until I saw all the sub 4s and sub 3s. I broke the pull ups in half in round 2 and 3, not next time. Only lost a small chunk of skin but it was worth if for a PR.

29/M/64"/170lbs

3:52 as rx'd, 23 seconds off my best. Time for a rest week.
#180 dmarsh: My thoughts exactly, well put, and more calmly than I could've a few hours ago.
#192 Tim Hamilton: Point well taken, and I thank you for wording it in a respectful manner, though I stand by my comments regarding form.
#61 Jackm: Thank you. Next time I'll try to offer more constructive criticism, if I can keep my own deep seated insecurity issues from getting in the way.
Seriously, I apologize for offending anyone, and before anyone else piles on, consider this an apology in advance.
Have a wonderful day
John

Attempted Fran, but my back couldn't take it (I mangled something in there last week doing Linda). Settled for weighted dips and chins instead.

f/24/104

i am a bit behind/mixed up..

yesterday JT with bar dips (NOTx3 ha) 22:57

ROM was extremely poor on HSPU but at least i graduated from inclined pushups.

Today 10k in 53:20

poor time, but glad to complete it.. haven't been running lately.

37 y/o male 185lb 07:31 as Rx'd

36/m/165

15-12-9-6-3 reps
65#
9:31

Oly Lift
muscle sn+ohs: 4x1 65#-70-75-80
sn bal: 4x1 65#-95-105f-105
rack jerk: 4x1 95#-115-135-140f
rdl: 4x5 65#-95-105-115
dl: 4x5 135#-155-175-185

26 yom 6'2" 155#

10:15 as rx'd

95# thrusters have to be the worst single function exercise for me.

M/28/215

As Rx'd: 7:43

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

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

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

37m 185
cfwu x3 -pullups
wod as rx'd
8:40 (53 seconds slower than last time. not feeling it today.)
huh, Nick R. (#336) has the same specs, and BEAT ME. my new virtual rival.

CFWU 10x3, minus pullups.

80 lb thrusters.

11:05

Wow! This was my 3rd WOD ever, and the first one I really got into.

Scaled and subbed to chins/dips when pullups started to fail to keep up tempo.

3 rounds of:
9/6/3 thrusters
9/6/3 pullup/chinup/dips

time: 26min

Halfway through I thought I would collapse, then I got an endorphin rush like crazy! Felt like I could take down Superman in a fight...;)

m/30/5'7"/185
6:47
as rx'd
pr, did it after a catered lunch, but held it all in.

8:30

not bad at all, last month I focused on strength only (Starting Strength program) and I managed to add a LOT to barbell but now it's time to go back to CF.
My previous best time on Fran was 8:10. For now, I would trade 20 seconds for 20 kg+ on squat and 30kg on dead lift :o)

12:00 (estimate, forgot to start the stopwatch on time)
Had to sub. unloaded bar (45#), shoulder not 100%.

m49/170...first time with Fran. 8:25....now I know what Ted was talking about...

BW 127, CFWUx1, bear complex w/ bar

65# thrusters in 5:27 PR

beat old time by over a minute, very happy. Thruster depth could still use improvement, as well as thruster endurance, but definitely better than last time. This is my sixth day in a row (linda/murph/mary/helen/10k/fran) and also my sixth PR in a row.

CFWU x2 sub'd pull ups for push ups and did extra HSPU and Pistols

WOD as rex'd

8.51

28/m/205

as rx'd
8:31
First time dropping my butt to dynamax ball. Its much lower than I thought.

#312 STOUT - Well said.

37/m/157

First time doign thrusters, so sed 45lb bar only.

4:40 total time.

m/33/176 166 days since CF, Columbus Ohio

as rx'ed
14:42 still bouncing back

#323 Thomas

i get the same thing and have it now and i think it is tendonitis since i've had a similar pain before and that is what it was. what the doc said then was to put on ankle wieghts, lie on your back and do legs lefts with that leg. 50 or 100 at first up to about 300 (break up sets however you want). i did this back then and it cured me so i'm gonna try it again. maybe some of the medical people on this site could weigh in on this.

30/m/165

Scaled to 65lb Thrusters

8:42

M/28/196

As rx'd, 4:34. Last Fran was around 6:30ish. PR big time!!!!!!

24/m/170

As rx'd: 7:48

8:22 as rx'd

27/m/187

7:58

man, that 10k just did something i was not expecting in the hips. even after 3 CFWUs with extra stretching, they were still tight and felt a bit weak. slower than 1st fran by 10 seconds.

does anyone else, after a bit of CFing, think of nearly every physical movement in terms of the hips? i even noticed yesterday during the run that i was thinking about how my hips worked.

jolie, 68#.. 6:03
roman, rx.. 4:07

26y/6'5"/213

My first Fran(6.23.7): 12 min to get through the second round of thrusters, then quit
My second Fran(8.26.7): 12:23 as rx'd
My third Fran(today): 8:53 as rx'd

Feeling good about it, then saw Speal's time. Holy...

I've got work to do.

jolie, 68#.. 6:03
roman, rx.. 4:07

oh man, my first fran:

21 thrusters 50 lbs
21 pull ups asst

15 thrusters 50 lbs
15 pull ups asst

9 thrusters 50 lbs
9 pull ups asst

i did this right...right?

these were my first thrusters and i just didn't even think about how much weight that 50 lbs was for me (they didn't have 65 lbs as i was trying for rx'd) considering i normally top out at 45 lbs when i do front presses. as soon as i did my first thruster i thought "no way in effin hell am i gonna be able to do these!" but lo and behold i finished today's wod in 09:38 through sheer grit and perseverance.

thrusters. eff.

f/33/122

WU- 3x samsons,15 sit ups, extensions.

Fran:
30 lb. thrusters
4lb assisted pull ups
9 minutes.
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

44/6'3"/215

As rx'd
3:47

44 / m / 195

as rx'd

9;30

28/M/217#

85# thrusters

assisted PU

21-15-9

12:24

M/35/160

Blistering headaches right off the bat? WTF?

time: 10:15

7:58 and last time i did this was 13:42

ok, started out with the 95# but a little too much for my first time out.....went with the empty bar, 7:14

M/21/170

7:08!!!!
Freaky, but that's *exactly* two minutes better than the last time I did Fran. At this rate I just have to do Fran a couple more times before my time becomes negative :)

split into sets of 7, 5 and 3 though. Last time was 7s, 5s and last 9 all together.

before I ask my question I must explain that I have Aspergers Syndrome which is a bit like Autism. I have an above average IQ but have trouble understanding emotions, humor, slang and tend to take things literally.
I did todays program in 9minutes and 39 seconds. But I am not sure I did it correctly. I could only do 16 pullups the first time before slipping off the bar. I waited, then continued, until I reached 21 reps. Then when I tried 15 reps I slipped of the bar again after 13 rested and continued.
Is this okay? Someone suggested I use wrist wraps, but your program makes no mention of wrist wraps. Which would be better?

John Wopat - how do you do that? I hope that when I'm your age (7 years) I can do as good as you. I have to get better to do it now.

age 17 bw 170
4:19

jay36:
what you did is perfectly fine. on my second set of pullups, i did 7 on the first set and 8 on the next. you can break it into as many sets as you need, it will just hurt your time.

bw 163 age 38
Fran as rx'd
7:53

25/6'4"/235

As Rx'd, FINALLY in the sub 4-min club!!!

3:48.25

yeah!!!!! My head was spinning after.

12:55 pr

m/37/175

As rx'd 6:26

Sorta sucked after the man-makers yesterday.

32/M/180

New PR - 5:40
Woo-hoo!

"In the wild, there is no health care. In the wild, health care is, 'Ow, I hurt my leg. I can't run. A lion eats me. I'm dead.' Well, I'm not dead. I'm the lion. You're dead."

Dwight Schrute

Oh yikes, I did not feel in the game today. I have been soooo hungry for about a week. Waking up in the night hungry, waking up Starving, getting hungry Lots throughout the day and counting down the time for snacks, meal, etc. Not sure what the thoughts would be on that. Needing a rest??? Overtired???

Anyhow…

Fran
21-15-9, 60# thruster, asst pull ups: 6:09 (last time was 5:48 but used ~ #12 more asst)
21-15-9, 60# thruster, asst pull ups
21-15-9, 60# thruster, asst pull ups
Time for all 3: about 28 min, prior was 21 something

(the first time I did Fran I thought it was 3 rounds of the exercise so since then I do it three times just because I did it before. However, since I was pushing it and so tired, ended with the shakes and lunch did not fill me up!)

Anyhow, that was a long enough story. Off to refuel again and the soccer tournament.
Erin

32 yo, 225#

First time ever doing it as RX'ed

08:41

was shooting for under 8 min, but couldn't get it this time. Sets were broken, all pull ups kipping. Overall, a good effort, but I look forward to seeing it again to see how I will improve.

No Fran today I just did 2 rounds of Lynne plus some other stuff, basically played around.

Did 7 reps of 190 bench and 30 chins both rounds.

scaled thruster to 70#, no broken sets=time to up the weight. I think my last fran time (with 65#) was 10 something a month and a half ago. I didn't know how to kip efficiently then. Good day today.
5:12

44/6'3"/215

As Rx'd
3:47

m/55/198
Feel kind of silly reading the posts, but I looked at the wod at 3:30 this morning, then did it as I read it. Three rounds for time as rxd: 27:00. Didn't look at my watch until I finished. Looked at the video and posts later and realized what I had missed. A timed first round. Did first round unbroken in all sets. Will try a single round again on my rest day for time.

21/m/155

5:58 as rx'd, down from 6:10 last time.

CFWU x2

as rx'd 8:21 (sets were broken...need some work on the kipping pullups)

post: parallette work (2 L-sits 30sec ea. & 20sec planche)

First time with Fran but have been doing CrossFit a while.
5:46.9 as Rx'd. (45kg Thrusters). Pukie wanted to make a visit but I held him off.
31/5'8/180

as rxed 2:53(pr)
good job speal

28 yom, 180 lbs

8:20 used 45 lb dumbbells for thrusters, no olympic bar

First time finishing fran as Rx'ed

14:04

those 95# thrusters just killed me, I fear my form might have looked like "brutal workout" by the last set. The time is pathetic, but not too long ago I couldn't have done a set of 5 95# thrusters, so I'm happy.

I think I'll do a scaled version that I can finish in around 4-6 minutes sometime next week for comparison.

I have been doing the WODs for about 10 months now and have seen tremendous results across all measures of fitness......but one. My chinups / pullups have actually gotten worse. I was never very good. Could get maybe 8-10 strict wide grip pull ups in a row off. Now if I've taken a day off I can do MAYBE 5. Can anyone explain that?

80 lb thrusters 10:17 as rx'd

bwt 240 age 32

fran wod as rx'd

11:21

BW 167 3rd broken time 5:15

22/M/150
Fran 21-15-9 reps of:
95lbs Thruster
Pull-ups
3:23
no broken sets. Last time I did it I did it in like 9 or 10 minutes so ridic. better.

13 min - waiting for people on pullup bars 50 feet away (outside).

23/M/169
Fran 21-15-9 reps of:
95lbs Thruster
Pull-ups
6:12

17/M/140

Instead of 95lbs. I used 85 it was either that or 102 so I went with the lighter weight. First time I actually worked hard on Fran. I am kind of proud. I got a 5:40. Not so bad. I got something to try and beat for next time now.

28/f/108

4:37

(didn't start watch until after 21 thrusters, but started a song on my ipod right when i picked up bar, song is 4:41 in length finished before song ended, watch time 3:37, so added 1 min for 21 thrusters, close enough!

65# thrusters

finally broke 5min! can't type shaking badly

STOUT, you make a sound comment and I am guilty of both of your examples. If fact after doing some research this morning, I realized that the gentleman in the video had sent it in. I did not do my research. So I agree that any comments I made about the video quality were unwarranted. The dude straight put out like a HOSS. Originally, I thought it was a MH video which is why I found it so repugnant. So good on him for a great effort, but between him and/or MH, they new that was a CrossFit standard and passed it off otherwise.

However, those supertight UA shirts are always out of line as an outer garment IMHO :)

YAARRR!! Speal be the captain of the ship FRAN!

M/34/5'9/166#
Fran as Rx'd in a PR of 6.52

23/m/165

as rx'd

8:05

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

“Fran”
95lb Thruster:6,4,4,5,2-4,4,4,3-9
Pull-ups: 10,5,3,3-6,4,3,2-4,2,3
Time: 13:36
First time with Fran as Rx’d

Compared to last Fran 070623: 11:28 with 85lb thrusters

42yo/175#/m

as rx'd

8.05

last time on 8/26 time was 9:15 that was first time ever doing thrusters.

Scaled...

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

8 mins

4:48
Groin pull made for slow going.

not scaling them down anymore 7 minutes 15 seconds! kipped all of the pullups..

6:49, as RXed.

I dogged this one a bit, could probably do it in 6:30 if I went all out, but I just didn't have the spirit today. Still, 2+ minutes better than last effort.

44/76"/196

17:20

as rx - 2nd time doing Fran - over 6 min improvement

still awfully slow - the thrusters feel really heavy to me

all broken sets

worked on OHS after for fun

as rx'd 8:22

As rx'd:

5:59

False grip pullups on 2x4 - hurt wrists!

6:27 min
The gy in the video is welcome to

I will try again
The guy in the video is welcome to come to me for some coaching. I would gladly help him with his form. I love to train/coach someone faster or stronger than I am. It stimulates me to work harder. So we both win.
Have fun, Johan

as rx'd 10:47. Nearly the same time as the last time I did this (10:42)

BWT- 164
HT- 5'7

2:05

Occasional crossfitter. Thought I'd do my first WOD in a month (I workout most every day but just not the WOD). It was my third time doing Fran. Hit a 40s PR with a 2:05ish....I self timed on a stopwatch not a wristwatch. I did 2:47 the last time and shocked the hell out of myself....that was a 90s improvement over my first time. I figured I might be able to go faster so I video taped it to analyze technique and post to youtube.

46 194

as rxed 4:50

off pr by a lot

I'm not sure what I'm about to say regarding some of the comments posted here but I'm going to try and be as respectful as possible despite my personal feelings.

Usually I read the comments section to gain inspiration for the nights workout, or to compare to see if my times and weights are keeping up with everyone else. I also love the insights provided by the more experienced members of the Crossfit community who post here often. However, I was amazed when I read this particular comments section a day ago and it has left a bad taste in my mouth ever since.

I joined Crossfit to get away from the macho garbage that I had to put up with in the regular gym environment. For a while there it seemed as if I had found a place where the morals and ideals found in this website were in line with how I wanted to train. I guess I was wrong.

I'm not expert when it comes to form and technique, but a sub 4:00 Fran even with questionable form has got to be applauded. Didn't Coach say on one of his videos that in order to push the envelope of intensity there are times when your form goes out the window? How do we know whether his technique and form were simply the result of his first attempt at a sub 4:00 Fran?

Your posts sounded almost eager to rip into a guy posting one of "YOUR" workouts on someone else's website. How dare he try to do a 4 minute Fran when he's clearly not even wearing a Crossfit T-shirt!!!! He should be stoned to death.

Let me tell you what I thought when I first saw the video on MensHealth. I thought, "that's fantastic, a mainstream outlet for something that I love. Millions of ordinary people are going to see that and wonder where he learned to train like that. Some of those people are going to go online to try and find more workouts like that and it will lead them to Crossfit." In a perfect world, everyone would do Crossfit, not because it's cool and trendy, but because it's different and it works. Instead of being excited about the mainstream coverage, some people chose to rip on the guy's technique and form, thus proving that you are no better than anyone else out there currently paying dues to a Globogym.

I lost something today. I lost a little bit of respect for some of the people who post here frequently. I have heard over and over again how wonderful and helpful the people are at Certifications and I hope to go one of these days. However, if an instructor's first words to me after I finish my workout are anything like the holier than thou attitude shown by some people here, please tell me now so I can save my money and go somewhere else.

I love Crossfit, it has literally changed my life. Three years ago I was given a death sentance and yet here I stand today, stronger and faster than I have ever been and I owe it all to Crossfit. I realise that I am a rookie at the Crossfit lifestyle and I know I have a lot to learn, but I have learned enough to know that what some people said here was simply unacceptable.

Sorry to vent, but I had to voice my opinion on this matter.

Adam Price
members.shaw.ca/caityadam

32/6'0"/188

8:40

Thrusters with 65#
Pull ups were a mix of kipping and some with assistance bands (small/medium)

new PR!

Last time I did FRAN was 24 July 07 and I used the medium assistance bands throughout my time was 9:24.

25/M/208#

1000m row

3x15 CFWU (minus pullups)

As rx'd 4:55

I felt really good today and just somehow motored through the workout.

Upper arm/shoulder is killing me from heavy snatches several weeks ago and not getting better. Did some core work and rowed 3k. Might have to be subbing lots of interval cardio work while arm heals a bit. I didn't think I was pushing it too hard the last couple weeks b/c I was able to finish the WOD's, but it's actually getting worse and I can't lift it over my head now w/o some notable pain.

18/6'/155#

15:27

thrusters at 95# first set, then dropped to 75# second two.

33yo/m/210

5'26"
as rx'ed

Anybody else see the amazing results here?!! SOOO many people pushing out a Fran in under 6 Minutes...a BUNCH in under 4...and the immortals in the 2's!

7:42. I noticed my flaws today more than normal...need to work on extension..
Finished up with 30 ugly ring dips in 2:10

SHIITE! I just looked at the video and I wasn't as fast as my watch had me. I don't know what happened unless I misread the stopwatch in my post-Fran coma. Only did a 2:43. I guess I should have known....it was too good to be true. Still a 4s PR.

27/m/168

As rx'd

10:07

I agree, amazing times.

16 yo/5'6"/130#
(70lb thrusters)
4:40
PR by nearly 5 minutes.
I'll stop scaling the weight so much :D
I also had to run up 2 flights of stairs to get to my pull up bar though.

30yom 160#
6:44, Strict pull-ups (active shoulders) All sets where broken. If I only could 21 thrusters in a row...

35/m/175
CFWU
FRAN
7:56

46 / 171

as rx'd 7:25 PR by 1:06. Looking forward to the Rest Day tomorrow!

don't forgot to record in logsitall.com

m/28/145

79# thrusters

17:30

thrusters are my evil one-eyebrowed baby.

21/m/162

as Rx'd
7:56

weird.

I already can't wait to do these WODs (Linda, Murph, Helen, Fran) again and start improving. For the first time through I'm just happy to put up a good starting time for the exercise as Rx'd

33/210 M

CFWU x10

As Rx'd
11:00

24/F/130lbs
30lb Thrusters
80lb Assisted Pull ups
Time 7:33

steve/51/162
Fran
as Rx'd
9:10
Last time was 11:54
I'm stoked that I finally got sub 10 mins.
Still a long way to go.

3:42

Me- 27/m/5'9/196#

as rx'ed
4:28

Frank - 27/m/5'11/175#
as rx'ed
10:45

F/46/115

4:52, 65# thrusters. Horrible time; way off pace.

Finished with OHS work and curls. I miss my manly arms...LOL

subbed 65lb thrusters for the 95lbs

Time: 12:18

Got a ways to go...

44/175

4:01 as Rx'ed.

PR and 21 seconds faster than last time. You would think I could have found 2 seconds somewhere to get sub 4.

w/m/35/190

Crossfit warm up (minus the pull ups, add HSPU's and push ups)

as rx'd 13:13

I know, horribly slow but I am still learning how to do thrusters. It'll get faster.

Made it through two rounds and almost threw up. Maybe crossfit's not a good idea after giving blood. Going back now for last set.

M 25/210

as Rx'd
8:12

I think this would be my PR for Fran. Probably should do a better job of keeping track of my times.

Nadia, #179
Every view months OPT puts on a fitness challenge for it's clients. This time around we are running one similar to the CF games. No one knows what's coming other than the CFT on Sunday.

42yom / 145

6:41 as rx'd

This is 1:16 slower than PR but was not feeling it today. 10K really zapped my energy, hopefully next time I will be better.

Post - Walking waiter lunges 47# and one arm swings 47#

subbed 65 lb. thrusters

8:01

Mike Donnelly

21/m/180#

As Rx'd: 7:40

Felt a little slow, think I'm getting sick

Thrusters @ 65lbs.
kipping pullups.

10:31

Four minutes slower than fastest Fran at 65#.

I think I need to spend more time in bed, quit catting around at night with my visiting friend, and go to bed earlier. Obviously my big 3 day lapse in discipline (except food discipline has been strict) has really done a post-linda/murph/helen/10k smack down number on me.

perhaps i shall take a day or two off from the gym.

nah. who am i kidding? i'll recover.

M/24/185

3:37 Fran as RX'D

Yesterday

8:22 Helen as RX'D

My strength is there Im finally starting to concetrate on my,technique,speed and cardio.

1st "Fran"

Subbed 20DB's for a total of 40LB thrusters.
Jumping pullups (arms/back spent from 3 straight days of PU's)

4:05

Will increase weight on thrusters next time.
Feels great to finally stay somewhat caught up to the WOD's. Usually I have to take many rest days in between WODS. Lovin it!

re comment #382
I would look at two areas if you're hungry all the time. I would look at the type of carbs I am taking in, lower on the glycemic index the better and would especially look at fat intake as a percentage of daily calories. Including healthy fats into a diet without increasing overall caloric intake should have a blunting effect on your hunger. I also like to vary daily calorie numbers up and down during the week to avoid adaptation and slowing of fat loss. I roughly adhere to the 40/30/30 proportions many use here.

Anthony (BW=180)
Notes: as rx'd
Time: 3:19 (32 second PR)

Jodi (BW=105)
Notes: 65 pound thrusters
Time: 7:49 (first time at this weight, PR by default)

Been really slack at posting in here, but will try to remember!

M/32/175
4:22 new PR

That is some amazing thruster form I have to say lol! Let's see if we can throw our back out. And sitting down after the workout, gotta love venous pooling!

26/m/190

5:06 as rx'd

PUs slowed me down

7.25
used 15kg d/b for thrusters
pullups good but broken sets.

25/f/5'2/128#

breakfast: run 47 mins = 6.07 miles

cfwu w/ Jennie
WOD:
65# thrusters
kipping pull-ups
time = 6:31
shaved about 20 secs off, so i'm happy, but pull-ups were too broken; kept losing the slippy bar.

Jennie 26/5'9/160#
run 1.5 miles, cfwu
WOD:
65# thrusters
kipping pull-ups (changing grips as needed)
time = 14:07

woohooo! Jennie's first Fran as prescribed for women! full weight on the thrusters (which she handled quite well, altho honestly she still needs proper depth) and no assistance or jumping on any of the pull-ups. great work my friend. u rock!

I'm new to Crossfit and have not had the chance to go to any seminars yet, so I have a question that I didn't see in the faq:

When an exercise like Fran says "3 rounds, 21, 15, and 9", does that mean I do 21, three times, 15 three times, and 9 three times, or one round is 21, second round is 15, and third round is 9?

I see times ranging from 4-12 minutes and wonder if that is your complete workout, warmup not included.

9:00 min.

27/M/195
6.11 (pr)
previous 7.45 on 8/27 & 10.38 on 6/23

m/40/172

Fran: scaled thrusters to 80lb. Pretty good form with good depth. Sets 1,2 broken.

10:20

post: walking lunges, kb swings

m/23/225

10:58

m/18/bwt:154

as rx'd: 4:53

glad to be under 5!

As rx'd 10:30

#459 Pete
it's three rounds total:
1st round 21 reps
2nd, 15
and 3rd, 9
dont give them an crazy ideas about a "triple fran" workout...

Day 4 Limbo
Variation on "Birthday 26" from CFSC
5 rounds for time:
26 walking lunges
26 squats
26 sit-ups

14:33

Second time doing Fran w/ 95#

as rx'd 7:36 PR

First effort w/ 95# ...

10:33, less than a month ago.

I would never dream of smashing PRs like this before CrossFit.

Jay36

You did the workout exactly right. Very very few people can do all the repititions without a break. If you can do that you can probably do the workout in under 3:00.

Keep it up!

So I'm extremely new to crossfit, and I've been highly impressed by what I've seen so far.
Today I attempted the WOD, and the Thrusters kicked my rear. I've been working out consistently with cardio, weights, and the TRX for several months now, but that little workout just wiped me out. I look forward to more of that.

37 bw 190
as rx'd and NO cheating...I was shamed into doing them correctly. Who wouldn't be after reading this board...LOL

Butt to medicine ball every rep for thrusters
chin over bar on every pull up

4:22

32/m/185/75"

warmup: 3x dips/abs/push-ups plus 5 min row

"Fran" as rx'd

7:05

Not bad for a first time out, even with the broken sets of pu's given my sheer exhaustion. The pull-ups were a real bear, and I don't cheat by kicking my legs on pull-ups, but I imagine that would help a lot on time.

Speaking of which, how important is form? I've always thought form is key.

19:20 -- last time 10:59 but subbed jumping PU and 80#. This time 99# on the barbell (can't hit 95 with the kg weights) and no jumping on the pullups.
(Making my PU harder. Noticed i am compelled to hold at chin level instead of getting a flow. Worked on it after the WOD)

almost 21!/m/155ish
1 Hour krav maga
First fran
65#
6:33

My upper body strength gave out more than anything. All pull sets were broken

WOD: 5min 11sec
85 lb. bar
jumping pullups

did this beast barefooted.

36M/5'10"/169.5#

As Rx: 5:50.

7:43 faster than last time. Should have done better warm-up. Muscles felt tight and lungs burned in cold air.

85# thrusters
7:23

M/46/6'/220

CFWU x 3

WOD as Rx'd

7:25

WOD for a high school fitness class
"Dianmond Rings"

Ring Pull Ups
Ring Dips
Ring Knee to Bows
Ring Push Ups

RNDS: 1,2,3,4,5,4,3,2,1,2,3,4,5,4,3,2,1 for each exercise (for time)
Students took the diamond ring and ran with it..

M/41/195

15:13
Slow, but as rx'd.

ooops...sp? diamond rings

27 m 165 5 10.5
as rx'ed
5:05 PR!

M/23/170

As Rx'd

5:56

5:05

2nd Fran of the day. New PR by 20sec from this am. Sub 5min next time. Cleaned from the floor...

6:56

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

21/m/180

as rx'd:
6:08

BW 70kg
3.58
as Rxed
40kg Thrusters
Kippers (C&P Bar )

CFWU
Fran 071017 11:36 :-(
Fran 070826 10:41
both as rx'd
M/46/6'/195

33/m/195

as Rx'd
5:23 new PR!!

Back in August I did it in 6:59 and when I first started out (one year ago) it was in the 13 minute range.

Shooting to break 5min next time.

30/m/193# 6'1"

As Rx'd 20:20.

5:58 as rx'ed compared to 7:46 last time. All pullups deadhang.

m/168/33

This was my first Fran-

11:53

Subbed 65# thrusters. Pullups broken sets.

19/M/6'2" 195
As Rx'd 6:58
Thanks Rainier Crossfit. Next time will be better i can feel it.

As Rx'd
9:52

3:33 not my best

56 y.o. 5'10 153

9:25 Not great but almost a minute better than last time.

CFWU x 1
2 minutes jump rope

27/M/5'9" 172#
Fran w/85# (I'm still working my way up to Rx'd)
12:02.20

Worst thing about it was the thrusters went awesomely fast (95# here I come), it was the pull-ups that showed to be my weakness. Now that I know where my weakness is (still...), I just have to work harder at it.

Took about a month off and it showed. As rx'd, weak and pathetic; 16:48.

4:17

wanna say rx'd but only had 93# on the bar

4:15

5:15 as Rx'd

A PR by 12 sec! Really wanted to break 5 min. So close; today grip failed in the last round of pullups. Just couldn't hold on for more than 2 at a time. Arrgh so close.

24M/6'6"/245lbs.

As RX'd: 2:54

Post: Pukie held my hand while I hovered over the can.

Worked on snatch and set a 1RM PR of 185lbs.

Fran as rx'd 09:03

Raze #404, I love it YARRRRR matey!

Thanks for all the encouraging posts guys, anyone doing crossfit period deserves props!

You're all animals!

M/17/130

subbed with #70 thruster.
6:52, closest I've been to pukie.

As rx'd 5:11, a new PR by 44 seconds. My lungs are still burning.

Tom
m/45/185

12:25
That is about 2 minutes longer than I'd recorded in July ... aaarrrggh.

27/M/5'8" 205#

CFWU

First try at Fran... felt really slow!

As RX'd: 8:15

Been playing with CrossFit, but its time to get serious. I've got my wife, family, and some guys at the fire station giving it a shot too. This is the best way to workout period.

11:00

6:19

6:26. I could hit that initial set. But those pullups fade quickly!

37M/5'10"/174lbs

First Fran
scaled #50
had to revert to jumping pullups by the end of round 1!

9:30

Pull-ups are a real problem, working on them via GTG.

M45/245

Time = 5:53 - PR by 56 seconds
Ditto the lung sensations, #509 Josh G

9:47 PR 39 seconds faster than last time. Now I need to shave off another 1 minute to feel good about this routine.

Jake 180/35 5:59 as rx'd
Wyatt 11/90 7:23 w/10#db and some jumping PUs

22/m/170/70 inches

13:35 as Rx'd

about a 5 minute improvement over last time (THATS EFFIN HUGE!!)

though, this time, my shoulders feel like they are going to explode -- a nice motivator was the globo guys watching me rip through kipping pullups going "wow" ;)

bklyn

95# thrusters jumping pull-ups 7pm

tt= 14:15

95# thrusters jumping pull-ups 7pm

tt= 14:15

6:55 as rx'd

Had to stop partially in between sets (i.e. 15 thrusters, break for 10 sec, then 6 thrusters)

Go crossfit

Best as rxed fran yet at 16 minutes.

4:09, PR by 6 sec.
Cindy- 30 lb. thrusters, assisted pullups 10:50

23m/191
used 75lbs due to bum wrist, mixed strict and kipping pullups

9:18

43/6'1"/188

thought i could get a sub 4 but fran just spanked me and not in a good way.

as rx'd 5:19

raze - congrats on the sub 3! in fact, anyone with a sub me congrats. what a gasser of a workout. my lungs were on fire at the end.

nadia - getting a little tired of you schooling me. :)

spider chick - worried about you and the whole linda, murph, mary nightmare cycle last week. i think that knocked a lot of people's stuff in the dirt but they just won't post it.

21/M/140

PR'ed with Fran at 7:42 subbing 75#. Felt pretty good and I'm starting to get full range of motion nowadays.

Followed up with playing on rings after I caught my breath and grabbed a drink.

35/M/175

21-15-9 "Fran"

35# DB thrusters (no access to barbell)
Deadhang pullups (couldn't kip on my power tower)

5:01

The times under 5:00 "As Rx'd" are just out of this world. Speal, what an animal!

As far as the guy in the video goes, he's guilty of two things:

1. Not giving credit where credit is due. Had he mentioned in his video that it was a "Fran" and given Crossfit credit, my guess is that he would be cleared of all charges.

2. As mentioned, wearing the UA shirt as an outer garment.

I will give credit where credit is due and say that he does give an impressive effort. While form may be lacking in some areas, he still busts his butt and cranks out an impressive time. I like to think the CF.com community is above taking cheap shots at others and at least praise him for not using the Smith machine or do triceps kickbacks!

M49/198#

Warmup: 5 Minutes on C2 + CFWU

WOD: 9:15 (PR)

142# m/ 20yo

85lb thrusters

8:24 (last times- 15:14, 19:45)

holy hell what an improvement!

8:02

Followed by a 5k run at 28 minutes, need to get both of these down at least 2 minutes.

#421 Adam Price - Well said. Although I wouldn't wear the tight UA shirt the guy could kick my rear on Fran.

Fran as RX'd: 6:53

New PB by 1:32! Still lots of room for improvement. Form much improved, but still could be better as fatigue sets in especially.

Just wanted to let you guys know...

I started crossfit on Aug 25th. Always athletic. My first Fran was 28 minutes!

today.....

9:12!!!! YAH!!

10:05 as Rx'd. Kipping Pull-ups are getting better, but still negatively impacting times. Although it was easier at sea level vs. 7000ft

9:12....!~

btw, first time i did Fran 2 mos ago.. 28 minutes!

7:22

as rx'ed

m/23/185

20 min. I subbed 95 lbs with 75 lbs. Did jumping pull ups.

6:37 as rx'ed

The last time was 10:17 so I can definitely am getting to a higher level of fitness

#421 Adam Price, I was impressed with your guts in taking on the begrudgers, and out of curiosity clicked on your address. Now even more impressed with your courage, brother. Sounds like you are doing well. Keep CFing; this is still a great site and as you know usually very positive.

m/35/163/509

As Rx'ed - 9:24

Only third time to do Fran, and each time it gets about 2 minutes faster. New PR!

24/M/180

As rx'ed 9:04

New to crossfit, determined to get stronger and faster

8:09. 18.3,21;5.5.5,10.5;5.4,9. Could barely get 3 straight 95# thrusters one month ago...18 straight first round today.

AAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAA

M/28/210/6'2"

3:39 RX (pr by 30 seconds)

31/m/190

scaled Fran
15-9-6
70 lbs thrusters
pullups - kipping/jumping

circa 14 minutes, embarrassing, but was happy with my thruster form and intensity, my pullups are gross

"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (very broken)
Pull-ups (subbed ring pullups at 2/3 level), broken 7-5-2,5-5,6

Time: not sure, maybe 25 minutes. Way longer than everyone else. 95 a lot of weight for me. barbell thrusters are very tough because wrists are getting arthritic; may have to switch to dbs if I can't figure a more comforatble hold. Also, this was done at home, which was great, but involved moving from front of the house to the back where rings are. On the bright side, felt my thruster form and depth were good.

First time with prescribed weight (actually 97#), really wanted to break 10 minutes, but I couldn't top out my last couple of pullups. Finished at 10:06.

In regard to the comments on the video: If you feel that you have to criticize, then, go right ahead.
The first person that has never done anything wrong is free to start.

Nope. Not even. Good try but form is very bad. Chin not over bar, thruster range of motion is possibley injurios. Injurios is a word??

Adam Price

AMEN BROTHER!!!
Every last word was right on the mark...kudos!

Adam Price,

AMEN BROTHER!
Every last word is right on the mark...kudos!

30y/M/6'/205/USAF
AM: 3.0 run 22:30

PM
CFWUx3

As Rd'd
16:30

2:00 of that time was getting a band-aid from the front desk when some skin was torn after the first 8 thrusters.

Age 51/BW 250#
"FRAN" subbed SA thrusters w/55# "big bar" sets of 11/side, 8/side and 5/side (12:40)

Fran as RX'd.

11:01

PR!

M/49/162
Discomfort, awful & horrible is how I felt by thruster # 6. The rest of it was just plain nasty.
I was able to up the weight from 65 to 85. My time was 13:34. I felt good about it until I see all the other folks scores.

I was remiss - it's our very own Anthony Bainbridge's birthday today, too. Happy Birthday, Anthony. And a great Fran time, too.

51/M/74"/180
as rx'd 5:59 new pr by 27 secs.
gotta work on the thrusters to get to the next level of sub 5min.
brad cf oneworld

'Fran'

56/M/185 8:41 scaled thrusters to 75lbs. in deference to my pinching knee, am happy with the time in any case...knee improving,,, maybe next time full on

47/F/125 12:33 thrusters at 42lbs. happy that elbow did not hurt

7:02 AS RXD

Adam Price Well said.

RUN: 5.5 Miles 48min

"Fran"
7:50 AS RXD

5 Rounds:
10X Tri's @ 115lbs
10X Close Grip Bench Press @ 115lbs
10X Fly's @ 27.5lbs Each Arm
20X Ab V-Ups
Neck Flexion to Failure

5 Rounds:
20X 24" Box Jump
1min Jump Rope

SWIM: 1000 yards

24/f/5'6"/149

65 lb thrusters

Time: 16:56

The last time I did thrusters I pulled something in my lower back, so I proceeded cautiously.

mm35
th 21-15-9
21-15-9
15(6sq)-15-9
p 21-15-9 (3) sa

20min

33/M/190lbs.

As rx'd

8:12

Fran
As Rx"d 4:06 Pr

43/male/164

as Rx'd 17:43

Last time was 20:55, so this is better but still not so good. I think the 95lbs is too heavy for me at this time. Maybe next time I'll drop the weight for a better time.

Adam Price (and others)

thanks for your great perspective on this video. Unlike EVERYONE who has posted comments on this video, I actually know this guy, since he works for my fire dept. He is a self-taught CFer who has gotten into amazing shape with limited workout time (father of two busy kids, full-time fireman and runs a financial side business). Obviously he needs some work on his form, but he is a stand up guy who would give you the shirt off his back [ unless you just hate UA... ;-) ] Critiquing form is one thing, but bashing is another. He busts his butt doing the WOD as hard as he can EVERYDAY, even while on shift at the busiest Fire Station in our county, which averages 30 calls/day between the rigs there. He is a hard-core CFer thru and thru. I've been on a number of fires with this guy and he's a hard charger, bashing down doors, throwing up ladders and cutting roofs open with the best on our dept. I'd have him work on my rig anytime.

Tom

p.s. while I don't know the whole story, I'm sure he just filmed it and sent it in to show the MH crowd what a truly brutal workout was like. Maybe he thought they wouldn't accept it if he used the CrossFit name, or maybe he thought CF Inc. would hassle him for using a trademarked name. I don't know - but I know he didn't do it with the intention to "rip off" CF workouts, like we've all seen other fitness people and gyms do. He is a strong promoter of CF, and has goten other guys in our dept to train CF. It was a mistake not to give credit to CF, but I truly believe it was an honest mistake, not a malicious one.

Warm up 3*15 sit up, push up, stretch

WOD as Rx'd 7:52
start working on not kipping on the pull ups.

2:12

26, 5'4", 175

Thank you for that adam.

21/m/195

8:53- My arms are going to fall off!

7:56, thrusters with only 65lb.

Oooh, Fran...not so hot. Fun though. Happy birthday, Dale!

M/45/145
Fran
As Rx'd

9:31
First time unbroken.
I lengthened my rest period after the 21 thrusters to 2 minutes so I could give a good go to the 15's to make the attempt at unbroken.
Now to decrease that rest.
Man I cannot imagine anything near 8 minutes right now - never mind under 3. Amazing times.

Happy Birthday Dale

CCTJOEY - I'll wear my tight underarmour less...dang it.

Speal - amazing! That's my new catchword(If I may).
Eg; "Yo, ya SPEALED that workout dude." or "I'm gonna SPEAL the next 10k."

Thanks eh

23/m/162

5:58
-almost a minute worse than my PR 2 months ago! What the heck? I've been working my tail off!

Still aiming for under 5:00

42/F
Fran 9:35
35lb thrusters, asst'd pullups

m 37/165
CFWU 3x10 (omitting pull-ups)

This was my second Fran. Last time I had to do 65# thrusters. This time I managed to get it done as Rx'd.

17:22

34/M/77kg

As Rx'd:

8 min 49 sec

7:44 as rx'd

M 36 5'10" 169#

:s/95#/50# (2x25# DB)/
:s/pullups/jumping &/

16:10, HR: 161 avg, 178 max

6:38 pr

M/41/165lbs

First time doing Fran (on a cold autumn night in UK....yuueecchhh!!)

8.56

CFWU x 2

AS RX'D

4:24

10:29 as rx'd

OOPS Wrong workout. 7:29 as rx'd

20:30. Hopefully I did it right, did 21-15-9 one time through with 85 lbs.

My first Fran
as Rx'd
3:54

Thrusters slowish but continous
Pull ups no kipping and increasingly broken

M34/87kg

Last time pullups in gravitron, this time real ones..

29:35min (24min)

Must run/swim more...

2 weeks of xfit: First "Fran"- with 100lb thrusters: just under 20 minutes...

At least it sets me a nice number to SMASH the next time Fran comes around! Hopeing to drop it by 5 minutes AT LEAST next time round!

10 mins.
Five jumping pullups at the end to get under 10 mins.
None of this kipping business... I don't believe in kipping, sorry folks.
Nothing jacks up the heart rate quicker than thrusters.

Love you thruster, hate you thruster, love you thruster, hate you thruster....

FRAN
21-15-9
65LB. THRUSTER - 2ND SET BROKEN
PU - MANY JUMPING AFTER 1ST SET

9:58

8-27-07
12:13

7:42

CFWU x 3 (skipped pullups)
WOD - as rx'd 5:41

36/m/145

CFWU x 3 (no pullups, added HSPU and pushups)

First time doing Fran
Subbed 75# Thrusters
8:17

Will increase weight next time, pullups were good (mostly deadhang) but did slow me down a bit. Ran 1 mile (7:00) afterwards

9:28, 55#, pullups jumping.
Previous: 18:21, 45#, JPU.

8:37... As R'xd

Just to give you a laugh..I am totally new to this, waaaayyyy out of shape after 4 babies, and so intrigued by crossfit. It is kind of how I used to train for skiing many years ago.
My first Fran, and first crossfit workout:
6:46 But get this hilarity, thrusted with a hoe (garden tool) and for pull ups: got underneath baby swing on tree in front yard and just sort of pulled myself up as hard as I could. But I did run 45 minutes before the WOD.
Anybody else start out this lame?
Anybody know any crossfitters in Traverse City, MI?

M/29/190

Not new to the gym but new to cross fit

4:48

First time Fran with 85lb thrusters and kipping pull ups
21-15-9

last set of pull ups was broken . Cross fit has given me new motivation in the gym Thanks

Fireman Tom Corrigan, please pass on my personal and professional appologies to your fellow firefighter. I was one of the first to criticize. I ran and jumped the gun, becuase I miss understood the concept of the MH video site, due to my own lack of research. Regardless of form the guy was putting out and the next morning after my comments, I realized I had misunderstood what I was watching.

Simply put your friend is a better man than I. Tell him to keep up the good work for the community.

nolan: 5:37 as rx'd
danny: 9:10 as rx'd
chris: 9:11 @ 70 lbs

Actually looked back this morning and found that I had done a rx'd Fran when the Heavy Fran was posted. So this was really my second Fran with prescribed weight. That one too 11:52, this one was 10:06, so I feel pretty good about the improvement.

33 yom/200#

CFWUx3
As rx'ed 9:52

2 minute improvement over last time

#567/Fireman Tom, thanks for posting that. I can't help thinking how impressive that performance was - sub5 minute Fran with less than ideal form; he'll be a monster with some minor assistance to improve his hip function. Friggin' strong work. All the more impressive knowing what you've written about the guy's work ethic.

I'm going to let my hands heal today - can't wait to jump on Fran tomorrow!

Paul

42-year-old male, 225 lbs, 6'1".

5:45, as Rx'd.

THIS. IS. HUGE.

Last time I did Fran was June 23, 2007. I did her in 7:39. That is an improvement of 1:54.

While my form is still not perfect, it's pretty good -- and better than last time.

My lungs were burning after this.

Ted Socha- great interview, thanks!

Speal- Awesome time.

Tim Hamilton, gaucoin, STOUT, Maximus, Johan Nederhof- excellent comments.

Adam Price-
Very well spoken, thank you.
As Blades said in a few comments later, I admire your courage. You and your family are in my thoughts.

"Fireman Tom" Corrigan-
Thank you for sharing.

Julienuce-
Welcome and remember, we all start somewhere.

Kate

6'5" 215

8:12 as rx'ed

Was shooting for 7:30 but had to do my first set of pullups on a square rack because some dude was leisurely doing some assisted dips on the pullup machine.

For my punishment I did 10 minutes of:

3 Body Weight Bench Press
15 unsupported leg lifts (torso on the bench with butt hanging off and toes pointing...swimming exercise)

Lost track of rounds...

Totally exhausted yesterday, ended up taking 2 naps and I normally don't nap. Knee is messed up still so no Fran anyway.

Today started off with a migraine and the beginnings of a cold, so I walked (hiked) 3.5 miles.
Officially untimed, but it took about an hour.

Kate

36/m/165

subbed 85# thrusters

8:01

Mike: New PR, 1st time sub 5 minutes, 4:45, 30 second PR. Wow this stuff really works.

35/M/85kg

As Rx'd, or as close as I can get: 42.5kg barbell thrusters, kipping chins + jumping chins when I got too tired.

42.5kg BT: 7-7-7, 5-5-5, 3-3-3
Chinups: 7-7-7, 5-5-5, 9.

11:59.50.

Followed with HSPU practice, TGU practice, then BJJ class and more HSPU practice (everyone except me at the gym can do them, apparently).

23/M/6'2/216

As rx'd 8:56(pr)

Beat my last time by 1:14

scaled to 66# thrusters
5:56

34/215

Fran - 6:38 (PR)

Set of 15 Thrusters broken, 21 & 9 unbroken
Pullups all broken, they remain my weak link.

16:05 5min more than last time. Not feeling well, not a good day.

OSR Team 7
Run, Fran, Run is 200 m run, Fran, 200 m run. (45 lb thrusters and jumping pullups)

Crickett: 34yoF/170/5ft6. Time = 10:28
Jill: 27yoF/130/5ft5. Time = 12:19

44/M/154

6:46

62# thrusters

pull ups
15-6
9-3-3
5-3-1

heart was in my throat

071017

Continuously running clock:
Progression of - push up, sit up squat
1st min = 1
2nd = 2 etc.
Finished 17th minute as the second hand ticked the 12...
Knee feeling better, not 100% yet but a lot better.

m/29/196

8:57

As rx'd

9:35

6'4'' 205 lbs 30 yo
#######################

7:48

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

CFWUx2

65lb thrusters
jumping pu

9:46

44 yom 5'-6" 175 lbs.

Note: 3mos. into Crossfit- nearly tripled pull-up output. Had not run in nearly 2yrs (bad ankle injury)- can now do 10k at 10min. pace-Running 3mins-WALKING 1min.! New to Crossfit? Regular Joe, non-athlete like me? Don't be intimidated. Be creative and break it up any way you like. Check my Fran out:

Set 1-
95lb. Thrusters: 11reps, 6reps, 4reps
Pull ups: 11reps, 6reps, 4reps

Set 2-
Thrusters: 9reps, 6reps
Pull ups: 11reps, 3reps, 1rep(Had to jump pull-up this one)

Set 3-
Thrusters: 9reps (near failure last one, poor form)
Pull ups: 6reps, 2reps, 1rep

25m 20s Total time- personal goal: to get under 20
Mantra: Baby steps, Proper form, Big gains!

m/24/165

5:35

4:06. So, so close. Under 4 next time. P.R. by 26 seconds.

only 65#
4:10
Big day Sat and Sun have to rest for

11:00

To CCTJOEY, Apolloswabbie, jknl and others,

I'm so glad you (re)checked the end of the thread and got a little bit better perspective. No preaching here, because I would bet all of us have ripped someones form after watching videos, and said or thought somethings that could easily be seen as cruel, or at least insulting. The ironic part is (I would bet)that my friend had no clue that this would happen [the cross-posting and the storm it would cause.] He just checks the WOD (never posts) and just goes as hard as he can.

[slowly climbing onto my soapbox, giving you due warning...] What can we take away from this?
1)Try not to jump to conclusions w/o info.
2)Assume good intentions first, or at least give them the benefit of the doubt that it was an honest mistake/misunderstanding.
3)Try to criticize constructively. Leave insults for people who deserve it (dishonest, dishonorable people).
4)The next time you run across someone working out hard, with poor form, Congratulate them on their effort and hard work first and foremost, build some rapport, then offer to show them a few things to improve their performance and safety. Then they'll be much more receptive to your thoughts.
5)remember that most of us have been there and done that as far as poor form goes, and sometimes we don't appreciate the level of coaching we get at the certs and at this site. Where else can you find the wide variety of accomplished coaches in one place? So spread the knowledge. Steal from the best. When I see sub-optimal Oly lifting form, I use Coach Burgeners words, advice and tips, usually saying something like, "try it like this - an Olympic level Coach showed me this last year..." My only claim is to be coached by experts, not to be an expert myself.

[crawls down from soapbox]

Thanks to all for the read!

Tom

p.s. CCTJOEY, you are fine man, esp. since you showed it by apologizing and admitting to behaviors almost all of us are guilty to from time to time. Takes a big man to say those things, esp. in public.

10 minutes

#625 "Fireman Tom" Corrigan-
I agree with all of your statements and the old adage comes to mind,
'You never know a person until you have walked a mile in their shoes.'

Kate

1st Fran
as Rx'd, time 5:24
I was smoked, but great workout!

9:52

85lbs for thrusters

38m/205

as rx'd

5:16

Shelly 30/5'4/125#
elliptical 30 mins, cfwu

WOD:
21-15-9
45# thrusters
jumping pull-ups
time = 9:14

thruster weight should be increased next time. pull-ups are improving; the first handful were deadhang! good job grrl.

7.35 as rx'd

bw 70kg

scaled to 30kg thrusters = 8:24

Aug 26 = 11:01

CFWU x1
BWU x1
Jumprope practice
Fran rx'd 4:32 pr by 19 secs.

32yom/75kg/181cm
As rx'd
10:24

180/m/23

Fran
10:54

PB by almost two minutes.

41yom 190lbs
as rx'd 3:58 new pr, closing in on sub 3

my girl
27yof 122lbs
75lb thrusters otherwise as rx'd
4:36 a new pr

41 yom 190lbs
as rx'd
3:57

27 yof 122lbs
75lb thrusters otherwise rx'd
4:36

26/m/151

fran as rx'd

5:40

Fran as Rx'd
6:30

Shaved off 3 minutes from the last time i did it. Love it!!

"Fran" as rx'd.

Time 8:00.

Thrusters unbroken, pullups I had to divide to a few sets (gotta still work work work on those pullups).

Last time 9:32 (with jumping pullups), so quite an improvement again! I´m happy...

- OlliS

Not very good from on thrusters @ "Brutal Workout" video.. but time is amazing though!

5min rope skipping + CFWUx3 (NO PU's HSPU's for dips)

WOD as rx'd: 7:58

PR by almost 3 minutes =D

11:45

39/m/190

scaled according to brandx to 5 sets of 9 of 95# thrusters and pullups

9:39 this time

11:30 last time

27.f.142

40# thrusters
assisted pu @ 50#

10:48

8 mins. flat as RX'ed

as rx'd

10:51
didn't pace myself in the first round and was fighting pukie the rest of the time

M/28/180

Time: 13:45

It was the thrusters that killed me.

6:35 as RX'd

previous = 7:35 - subbed 100lb thrusters
previous = 7:47 - subbed 100lb thrusters
previous = 7:00

6:54
That was a good sprint.

7:29
As Rxd except
12R PU 9 Jumping
7R PU 8 jumping
5R PU 4 jumping

Charity
sub'd 65# Thrusters
3:36

11 minutes with 77lb thrusters

36/m/178

as rx'd

7:10 new PR

beat old time by 4 mins.

My Brother and Friend, Fireman Tom,

There's no need for apologies from your friend. Tell him to contact me and come to a cert/seminar as my guest and to stay safe.

Give a call, Thomas,

Greg

BrandX scaled (pack)

21-15-9

70# thrusters
pull ups

time: 14:10

16:22
mostly jpu's

M/33/210/ 6'1"
cfwux3 -5 pu/rnd
7:50 as rxd

7:30 in garage while kids worked out to. Felt like I could do much better but was not focused

29M/5'6"/165#

Fran as Rx'd: 7:53 (practiced good form, explosive hip action, putting weight back above my head)

Last Fran was 11:23

Personal progress, but still can't feel a little bummed that I'm not down into the 5 minute range. Gotta take it one step at a time I guess. Unacomplished goals = motivation!

M/36/214#

27:20

rnd 1: thruster 95# - 6+8+7 / pull ups - 8+5+4+4
rnd 2: " " - 10+5 / " " - 5+5+4+1
rnd 3: " " - 9 / " " - 5+2+2

Coach,

thanks for your understanding and kind words! I will get in touch with my friend, and we'll try to wprk something out.

One great thing (among many) about the CF Community is that in spite of the great diversity of beliefs, opinions and experiences, we all value hard, honest work toward a common goal of greater fitness. Anyone working toward that and/or helping others should always be respected.

Tom

p.s. Coach, please email your new phone # to me, since I only have your old one. I look forward to talking with you, and I was P%ss#d-off I wasn't able to make it down to the Portland Cert. [BTW - congrats on the amazing growth of your many and varied certs!]

p.p.s There's a big wind storm coming into the greater Seattle area, and if it gets really bad I'll try to check on Aunt Anne.

6:42 Rx'D

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/148

WOD as rx'd

4:52 (pr by 17sec)

Sub 5 min...I'll take it and run! Well...maybe I won't run, a fast walk might be more realistic.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/148

According to Crossfit, none of those "Pull-ups" would have counted. I didn't see the chin get above the bar once! It was a nice attempt at trying "FRAN"...NOT!

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

29/M/6'4"/201#
As Rx'd (95#)
9:42
2 mins slower than last time (but I'm happy, because this is my first time doing thrusters in a long time due to an ongoing hip injury)

32/F/5'10"/155#
As Rx'd (65#)
7:17 (PR)
A 33-second improvement from last time!

M/45/180
Modified Fran
65 lbs thrusters
assist pullups (#6)

12:44

47 yom 160#
Still can't push overhead without pain in my rotar cuff, so I modified this to front squats instead of thrusters.

Unbroken pullups kipped, 2:57

26 yo male 185lbs

as Rx'd Fran Time:10:59

Barely made it through the ole Franner last time with a scaled down weight. Glad to see the improvement, but need to be able to complete the sets without stopping. Rock on peeps.

3:50

10:15
as rxd

37/M/225

Fran as RX'ed: 12:12

I've been lax on thrusters/presses lately, and it showed. 95# has not felt that heavy in a long time. Pull-ups werre OK.

Fireman Tom - thanks for the refresher course on some important life lessons.

65# thrusters
kipping pullups

11:40

My first regulation Fran (for women)

5:11

previously 5:45
as rx'ed 8:23
had to wait for the pullup bar once, but still very disappointed.

M/22/150 cfwux1

As rx'd: (thrusters to dynamax ball, kipping alternate grip PUs) 5:20 PR

CFWUx3 (no PUs)
7:51 (this was the 6th day in a row of Crossfit)
16-5/21
8-7/15
7-2/9

M/44/250#

as rx'd 9:35

m/23/195
as rx'd. Dead-hang pull-ups
13:52

First Fran. Holy crap, that was harder than it looked. I can't believe people finish around 2 minutes. As someone said above, this program lets me see a little at a time what the human body is really capable of. It's amazing.

19 yom bw 165
subbed 85 lbs
7:47

Whew! I think it's safe to come out of hiding? Though I feel a little bit like Salman Rushdie. Hello to my fellow Crossfitter's. My name is Jack (at this point better known as "meatstick", and "dude in the video"). I hope you will remember me as Jack after reading my post. I have been an avid student (anyone who is learning) of Crossfit and its philosophies excusively for 2 1/2 years. Because of Crossfit and Crossfit alone, at 37 years old, I am in better shape than I have ever been. Learning everything Crossfit from the video clips posted on crossfit.com...in other words self-taught. Prior to that I was a "back and bi's chest and tri's guy". I have been married for nearly 18 years (to my high school sweetheart), I have 2 wonderful children (15 and 13), and have been a professional firefighter for 10 years. Ok, enough of me. Now everything you wanted to know and did not want to know about the video. 1. Yes, I am the "dude in the video". The vid is over a year old and the original intent was to document my first sub-3 minute Fran (I fell just a bit short). It was taken in the privacy of my own home, unknown to anybody else (even to my son and his friend who made a guest appearance). 2. Why is it available to view on the Men's Health (MH) website? Well, the short version is that MH mag asked for vids to be sent in of hard-core workouts, with the winner getting some prize or something. My natural instinct was to send in my favorite Crossfit workout "FRAN"...so I sent in the clip. I wanted to show them what a real workout was (despite the technique flaws in the vid). *PLEASE NOTE* When I posted the vid workout I remember describing it as being called "FRAN" and that it was from CROSSFIT. I never saw the video posted to to the site (nor did I look for it) and presumed it would never be since it was so long. Well, to my dismay, there it was on crossfit.com, the only website I visit EVERY SINGLE DAY! So, not only had it been posted on the MH site, they had removed some of the info that was posted with it (certainly to avoid promoting anybody but themselves) 3. Why didn't I come right out and try to put a stop to the "slaughterfest" at crossfit.com? There are a couple of reasons. Frankly, I enjoyed reading the discussions and debates that it had generated and I did not want to interfere with it. But the main reason is that "You Don't Know Jack". Without meeting you and talking face-to-face, I believed I would not be able to truely convince those who had already formed an opinion whether good or bad about me. I felt I was not going to change anyone's mind by saying "Hey, that's not how it was." I truely hope this "clears the air" to some degree. Crossfit was given proper credit when the vid was sent in (but removed by the editors at MH). I did NOT rip off Crossfit nor anybody or anything associated with Crossfit. I am NOT a meatstick (lol). My technique has improved 10 fold over the past 1 1/2 years since the vid. I still wear my Under Armour in the privacy of my own home (never in public). I will continue to embrace Crossfit and its phiolsophies including religiously following the WOD. Also, I want to thank all those who tried defending me without knowing me. Also, a special thanks to "Fireman Tom" Corrigan, ChrisW, and Adam Price, your comments were much appreciated. The last person I want to give thanks to, who's comments are the reason I am posting now go out to Greg, AKA Coach. I would be honored to attend a Crossfit Cert Seminar as your invited guest!! I will be in contact with you very soon and will certainly make the time to attend one of your seminars in 2008. Crossfit For Life!!

35/195lb
Colorado Springs

4:26 as RX'd. New PR by 33 seconds!

36/F/135lb

55lb. Thrusters
pull-ups as RX'd

5:20 PR

27/m/6'0"/185

3:19

rock out...

JackM #683

Welcome! 'Bout time you came out of the closet, so to speak. That space is in your house?! Dude, can I come over to play?

CF is home. Pull up a chair. We didn't know it, but we've been saving a place for you.

D.

As Rx'd 4:35

Still working on the excercised induced asthma.

It burned but felt better sooner!

I love Crossfit!

32/M/170

CFWU X3 (minus pull-ups)
9:59

First sub 10 minute Fran! I may have even done my final pull-up with one hand so I could reach my wristwatch and stop the clock.

JackM,
Now that you're here, let me apologize as I was the first to criticize your thruster technique on the vid and I fear it set off the ensuing storm. Thought it was a pretty innocent comment at the time but I think a lot of things that aren't necessarily true. Thanks for your contribution to this community and I'm glad to hear that your thrusters have improved :-)

Dennis

Travis H. Nice job on the sub five minute Fran.
I have one bit of advice. Post whatever you wish but remember this...no one is perfect. I'll even be so bold and say "that probably includes you".
The MH video has been ripped extensively. Believe me, just start reading from the top. It's come full circle. JackM has come out from seclusion and look what he received. An invitation from the man himself, Coach, to attend a CF certification as his guest. That my friend is not an easy thing to do.
Finally, I consider the invitation that Coach extended as an example of the leadership and character that is at the core of CrossFit philosophy.
Not too bad JackM. Not too bad at all.

10:10

TempleDogs post

Run, Fran, Run (400m run, Do Fran, 400m run)

JT: 50yoM/190/6ft - 15:46 as rxd
TB: 42yoM/190/5ft9 - 15:49 (65lb thruster, jumping pullup)
MR: 29yoM/175/5ft10 - 17:00 (55 lb thruster, jumping pullup)

and #683 - JackM - welcome aboard.

28yo, 5'11", 171lbs

Time: About 10:30

A slight improvement over 11 minutes from last time. Energy levels today were kind of low. Too many cookies for lunch.

My second WOD. I finished in 10:50.

I had to break up the pullups into 3-5 rep sets and varied my grip back and forth from under to overhand.

Would this still count as Rx'd?

I haven't figured out the kipping pullup yet. Once I learn how do it correctly I'll be able to get better times for the w/o's with pullups included.

m/6'0"/185/51yo CF-7months

Fran 9:38-ish minutes. RX-PR. Love to be in the 5 or 6 range with some of you folks.

Greetings to Reg at CF San Diego. Thanks for the help and encouragment.

Just read the "form"comments and then JackM's post. JackM: you are a courageous and classy fellow to comeout. Because of that alone I am proud to be a crossfitter with you. Your form will improve, your class is already pretty good. Keep posting and stay with us.

M/31/185#

Started doing CF mid Sept. First Fran 15:46
Just completed Fran for the 2nd time in 7:41.
That much improvement in 30days! I'm sold! CF is the real deal. THANKS!

Hi Jack,
I hastily posted my thoughts (comment#20) without knowing the story. You are definitely not the kind of guy that I thought I was posting about. I truly thought it was some MH staff member not giving credit where credit is due, trying to show off. Forgive me, I am simply loyal to CrossFit and demand good form with intensity. I'd be proud to train with you anytime.
Please accept my apologies,
Eric Barber

Fran
9:26 min
42lbs trusters

Fran
9:26 min
42lbs trusters

34/M/170

as rx'd 7:16

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

22/230
wod as rx'd
5:50 new pr!

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

age 41
bwt 210#
time : 4:21

m/37/6/168

Fran w/75 lbs. thrusters.

Time: 7:45

I've never been this close to puking after a workout...

6:55 as rxed

185/6'0/30/M

Fran - 6:58
1st Fran; form needs lots of work

SRA
180/6'0/26/M
Fran - 6:14
w/injured hand (65lbs.)

Fran - Finally did it as a true "as Rx'd" (full ROM on both exercises) I had always cut my pullup's ROM short due to tendonitis and lack of kipping ability. Today I decided to accept any time penalty but do them both with very strict and complete ROM. Well, my ego took a hit but I know I did it right.

as Rx'd 17:26...ouch

Interesting dymanic with the whole MH vid conversation...mean, mean, mean, mob, rip, insult, pick, "Hi, guys, here's the rest of the story.", oops, sorry dude, welcome. The same thing happens everyday nation and world wide. Folks aren't so different once you get to know them.

Jack M,

awesome post, buddy. You walked thru the firestorm, and have come out with the smile still on your face and a few slaps on the back [after a few verbal kicks in the rear!;-)].

Welcome aboard!

Tom

Fran with 95#
9:05

It was u-g-l-y… but I did full squats and kipping pull-ups!

Josh@OU!! Well met fellow Norman Crossfitter!

I did 45# Thrusters and jumping pull ups with assist. I was wondering who sucked the O2 from the atmosphere! but I finished in 11:55

Time of 4:20 to the ball

7:45 with 65 lb Thrusters and the Gravitron at 100
6'6" 268

Followup to my previous comment in #609:

My time was 10:59.50, not 11:59.50.

2:46

Well, what a happy ending to that story! Welcome Jack! Maybe you should contact Men's Health to see if they'll still make good on that prize? Anyways, I think a CrossFit Cert as Coach's guest is much better than ANYTHING they could possibly offer! Cheers!

Did Fran after gymnastics n Parkour practice at CrossFit Marin today. Even got a couple of my Olympic lifting averse gymnastics and Parkour friends to do it with me:

Monica Smith (Oly-L noob) 5# dumbell thrusters, jumping kipping pullups: 6:24

Kevin (Oly-L noob) 20kg bar, pull ups as rqd: 7:54

Russell Bruel: 20kg bar, pull ups as rqd. (still most talented and out of shape crossfiter on the planet.): 4:54

Drais (me): 40kg bar (in my rush didn't realize that this was 7lbs short of required) pull ups as required: 5:25. I only broke up the 15 thrusters into two sets, everything else done straight through. Perhaps I can get a sub 5 next time.

Hey, I went down to San Luis Obispo, Ca to visit my sister in college and stopped by The Pit in Arroyo Grande to see if I could catch a workout with John Hackleman and say "Hi" to Luke at Pit North. Hackleman said I could workout with the advanced class and when I tried to explain to him that I don't have that much experience with MMA he insisted that I should be able to handle it seeing as that I'm a CrossFiter and all. Well I had a great time and the class toatally wiped me out, but I was so impressed by Hackleman's hospitality. What a great gym and a supportive bunch of guys. I even met Chuck Lidell and was truly awestruck by how respectful and dignified he is. I can't wait to go back! Thank you for your hospitality PitMasta! Wish I still lived in Santa Barbara so I could attend on a regular basis!

-Andres De la Rosa
CrossFit Marin

As rx'd. 9:35mins.

Last time it took me 15:08 to get through Fran! Over five mins improvement!

Am happy with that

Crossfit rocks

12.49

last time: 17.30

As rx'd. 9:35mins.

Last time it took me 15:08 to get through Fran! Over five mins improvement!

Am happy with that

Crossfit rocks

Oct 18 bw 256.0
First ever "Fran", so scaled it to 85# (5ft bar) and jumping pullups. Touched a 15" box at the bottom of each thruster.
2:18, 2:44, 1:30: 6:34 total Gutted!

14 minutes...one minute PR...though I think I had a poor performance compared to what I can really do. I am going to shoot for sub-12 next time...and sub 10 the next.

run 1-mile
CFWU
Fran
20 135lb Deadlift
Bike for 10 minutes
1k row

Had extra time this morning so stayed at the gym a while.

as rx'd 15.31

JackM - Sorry for laughing at the comments. That was insensitive. It was not lost on me that your power output is double mine and with perfect form would probably still be double mine.

Two days late for ankle injury.
CFWUx3 (-PUs)
6:29, PR by 32s

33/M/175

A few days late, I am little off. Fran this am at 0430
4:29
JackM, I too wear "second skin" UA shirts, but only in the privacy of my own home.

Did thrusters with 90lbs 40kg on Barbell far heavier than ever before, also for the first time did barely any jumping pull-ups so time was slower but for good reason....

13:30

Fran, 5.49; PR by 30s!

Down from ~7.30 in June

34/f/150

10:54

30# thrusters
110# gravitron

The new pullup weight slowed me down some.

First time as Rxd
2:53

PB over previous (scaled) attempt by 17 seconds.
Harsh.

Slowest Fran in a year, just didn't have it:

4:24

Thrusters were very good, especially the first 21 (deep and full lockout). Broke the second round 9+6...mental breakdown.

PU went well. Overhand 21, then mixed.

Round 1 was 1:31...lost a bit of time there and then took a couple long breathers between Thr & PU. Couldn't muster the mental strength to keep going...still breathing hard almost 10 minutes later. Not happy with this performance.

31/male/165
9:45

m/32/180

10:53, which is a PR by 2:07 since last month.

Felt great afterwards. Getting the hang of the kipping a little more has helped.

M/21/161#
As rx'd 5:50

Finished 15-12-10. Time was not a factor b/c it took me a long time. My shoulders where burning again after the work out, and was wondering since i've had problems with them if I should change the workouts, take some time off, etc... or if they are ok and just rebuilding.

also with #734, im new as well and since im not able to finish half of these, chould i alternate other excercises in place of a particular workout untill better fit?

as rx'd:

6:11 (PR)

*improved by 6:22*

First time doing Fran as Rx'ed this morning.

My previous PR was 11'09" with 75# and a half inch band for pull-ups. This morning, I got

13'02" with 95 and bodyweight (198). I don't know how to kip... yet.

Another 10 km tomorrow! Still trying to catch up.

Saw, Murph's story in the paper this morning. Now, I finally understand why he is a hero. Had to fight back tears.

28m/184#'s

as rx'd
7:20

somebody did this WOD in 3:37!?

made up on 071019

75# thrusters

12:54

first time at this weight, thruster sets were very broken

39/m/196#

As rx'ed

Thrusters broken into 3 sets for first 2 rounds (7/7/7, 5/5/5) then straight through on the 9.
P/U's broken (10/7/4, 7/5/3, 6/3)

10:11

My first non-scaled Fran in a while (ever??), so I'm a little disappointed with the time, but not my effort. First we get good; then we get fast.

I also met my first CrossFitter at my new base!!! I've been here 3 months, so I was pretty excited to see someone doing "real" fitness training ;} . He was just visiting from another (more CF friendly) base, but will be at the Toronto cert next weekend that I am going to as well. Small world.

AL

41/M/170

21, 15, 12 (mixed up instead of 9)

8:54

25/M/170

3:26

As rx'd. PR by 50 seconds.

first 10 done at 95#, dropped to 75 'cause that's what Larry did. starting at 9.30 sucks goats (20 mins at CVS apparently means 1hr 20), real pull ups (may have cheated on a couple) 10.00

as rx'd
strict pull-ups

6:42

I'm not feeling 100%, but I wanted to work out anyways.

Last time I used 30# dumbbells
This time I used 60# on a barbell
Last time was 12:32
This time was 10:43

I still don't feel well, but I'm glad I worked out.

30lbs Thrusters
Ring Rows instead of pull-ups
10:43

7:50
As RX'd
then 150 Jump Ropes

29yo male 6'4/216#
As rx'd 4:13

finally got to this one and broke 10:00 for the first time. Still need to improve on pull-ups.

As Rx'd 9:57

27 yom

192#

8:45

As rx'd: 16:55

CFWUX2(-PULLUPS)

as rx'd
8:12 pr by ~1 min

28/m/185#

As rx'd 7'28"

M/36/200

as rx'd

10:20

8:20 w/ 45# dumbbells

29yo male 6'4/216#
As rx'd 4:13

Comment #748 - Posted by Richard at October 19, 2007 05:11 PM

That's smoking for a big man, real power.

31yo m/205
6:24 as rx'd

22/m/153

as rx'ed

7:06

not feeling it this morning, was sucking wind pretty bad.

11:40 slow as hell but as Rx'd

I can't believe how many posts are now per daily comments in just the 4 months now I have been crossfiting. I'll never find my old posts now...haha.

33/m/186

as rx'd = 13:03

36:40 had to do jumping pullups and 2 45lb db

5:58

Tried a strategy of going way slow but unbroken. Won't try that again... Turned into a 7+ freak show. Got pissed and did it twice just to get a complete butt kicking.

Dale - Happy belated Birthday!

Speal - Awesome job young man.

28/m/170 5'6"
RX'd
5:38

Good grief just noticed I did it in 8:30 at 35kg last time, just 7.5kg less yet more than 3 mins slower!

M/39/185

As rx'd: 7:50 (PR)

I thought I was racking up a terrible time (and relative to many CrossFitters, it was still pretty slow) so I was surprised to see that I beat my last time by about 30 seconds. I still can't get through the thrusters unbroken. But I aim to by the time I get to the Toronto cert next week.

More better faster

M/36/165
As Rx'd 5:30

m/26/200
last time 6:33

this time as rx'd- 5:59

M/32/171

As rx'd 5:43.

35/199
7:45

23/M/162
in my "half intensity" week, only 3 trainings this week,

Dynamic stretch+ hand walking+ MCFWUx3

Onto Fran ( subed 75#)

12:22'43

Compare to 070826:

16.42:31' ( with gravitron and 65# subbed )

WoW

Cutted 4min, added 10#, un-assisted kipping pull-ups, all this in my "half-intensity" week.

THANKS COACH!

ah'ouh
ah'ouh

BW=204.5, 72", 47 yom

shot around basketball for warmup..

5:46.22

a monster PR, beat last by almost 2 minutes...
...another round and it was Pukie for shore.

as rx'd 12:49

9:18 as rx'd
2 minutes slower than last time, shouldn't eat a cheeseburger and onion rings 45 minutes before doing this one

75lbs
7:52

42/m/142

Fran as Rx'd 8:17

started crossfit as a way to stay in shape thru the deployment; got an area in our humble gym now set aside for the wod to continue the "insurgency". thanks

19:58

Now I just need to reduce my time by 1000%.

7:58 as rx'd

10:12
40kg thrusters
Climbing hang-board pull-ups
30 derees celcius 90% humidity ARGH!

16yom 160lbs 5'8

this is probably the hardest ive ever been breathing for a very very long time. My mom heard me and thought i was killing myself and then she ran away.
If i tried this hard for every wod i would probably get better times.

my first ever fran time is 9:23 as rx'd

i cant believe that there are 780 posts today. o.O

As RX'd

5:44

5:54
M/27/195
95lb thrusters
pull-ups

9:28 T's-past parallel to bench broke1/1/1, kipping quick pu's unbroken

easy wu 20 min easy stairs level 15, cfwux1 4 pu's

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

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

34 195 M

As Rx'd

5:35

A little slow, was in a Burn building for training all morning

3:31

male 165, 16:45min.

what a bitch workout, first time in 2 weeks working out, and eating mcdonalds! i'm loving it!

bike circuit 32 min
as rxed 15:04
bike circuit 35 min

30/M/200

Bike to gym

CFWU x 2

As rx'd

6:11 (-0:27)

Post: Row 10K

3 of us shared a bar...

Taylor: 7:30 1/2 jumping pullups
AL: 9:10
JJ: 7:50 jumping pullups
Ryan: 9:16 jumping pullups

JackieM = My new hero.

I'm glad I read through the comments before shooting my mouth off.

I'm in a new cycle of my training that involves cleaning up my diet, doing 2 to 3 Crossfit style workouts a week, along with using the ME black box method for 3 core lifts for strength work, and most important of all I'm not going to be spending so much time in front of my doggone computer.

It's amazing how much training time you wast if you are always online talking about training.

Thanks for clearing things up Fireman Tom.

Now I'm off to work.

Used 35 pound dumbbells
First round:
21 thrusters
8 kipping pull-ups, then the rest were broken

Second round:
9,8 thrusters
switched to pull-up assist machine

Third round:
9 thrusters,
pull-up assist machine

16:51

45lb dumbbells / Jumping Pullups

24 yof

130#

35# thrusters
jumping pull ups

14:40

CFWUx3
11:16 - all full pull-ups (no jumping)

6:54

performed 10/22/07

did this one on saturday...7:05 with 60 lb thrusters and pullups on clothesline bar with a 4 inch bar...trying to improvise with the materials on hand...

Did Helen then 9min rest, then followed it with Fran......wow.
Helen: 10:24
Fran: 9:56

8:38

33/F/130

5th Cross Fit WOD
FRAN
45# Thrusters
40# gravitron pull ups
5:10

M 29 220
13:00

Thrusters unbroken, Pull-ups killed the time.

19 of 20
2f, 7n

my first rx fran!
21 min, boo

wsod: notorious b.i.g. - unbelievable

6:56

as rx'd

7.39

4:07. My new PR.

as rx'd
5:52
it went better than I expected
she always puts the beatdown on me!

Did a week later....4:02. PR by 1 min but still very disappointed not to go under 4:00. Finished first set of thrusters in 30 seconds but broke 2nd set into 9 + 6. Purely mental weakness.

BW 166/30/M.

Fran & I on our first date...

90# sub for first 7 thrusters
85# for the remainder

14:35

I can't wait till our next date...might get lucky!!

m 35 bw 160

PR as rx-- 7:48.

16:36
i was sucking wind bad

31/M/190
As rx'd 7:37 (PR)
Previous time was 11:01
Feelin' Good!

34 M 180#

As rx'd 17:00

46/M/167

"Fran" as Rx'd

7:02

This is 1:30 better than last time.
Got all 21 95lb thrusters & pullups in one set on the first round. Broken sets for 2nd round 9-6 Thrusters, 10-5 pull ups. 3rd round 6-3 thrusters and 9 pull ups.

Breathing correctly very difficult.

Used 35 pound dumbbells
First round:
21 thrusters
8 kipping pull-ups, then the rest were broken

Second round:
9,8 thrusters
switched to pull-up assist machine

Third round:
9 thrusters,
pull-up assist machine

3;18 as rxd.
3:40 last time.
my timer said all reps were quality except 4 thrusters were shallow and 2 pull ups a little short.
1:00 first round. 2:20 2 round. 3:18 finish.

Done on Oct 26, time 3:57 min.

cfwu x3 with fewer pullups

11:46 as Rx'd

Smarter pacing on each exercise helped me get a better time overall than previously was able. I think skipping the run yesterday helped too ;)

Meyer- New PR by 1:00 - 6:03
Godfrey- 5:27
Plunkett- 10:44
Edler- 15:19 14 thrust @ 95Lbs rest with 75
Desmond 12:12
Liz- 8:51

36/m/152/67"

10:39

Biked 4 miles to Pearl Harbor, did Fran, biked 4 miles back.

Last time 10:05; Previous 12+ min

38/M/195--Syracuse NY

As rx'd: 4:04 (PR -0:43)

10:27 with 50bls barbell, pull-ups almost all kipping or jumping

Catching up...10/29/2007

41/M/170

Fran at 6:49 for PR.

Muuuuch later (11/1/07)...

Tim:

6:37 as rx'ed (very slow, normally sub-5min)

Completed on Wednesday, 24 October.

M/27/73"/205

5:14

First time on Fran. It will be lower next time.

6:30
thrusters unbroken
1st set pullups regular after mixed

cfwu

then full fran

8:43

(done 10/19/07)
16:09...165/175

21-15-9 and 6
about 15 minutes.
Used Gravitron.

6'2" 185 31

As Rx'd 4:26 (PR) Last time was 4:43. This one liked to have taken me out. I am SMOKED!!!!!!

6'2" 185 31

as rx'd 4:26 (pr) Last time4:43. This one about took me OUT! I am smoked!

8:50

7:30
sub 65# thrusters
sub jumping pull-ups