John Wopat: shoulder's not so good, but life is still grand. Thanks for asking. Looking forward to seeing all of the PR's on Fran.

I think might legs might decide to tear themselves off and just run away from me. At least I'll have a good story to tell...

Been lurking quite some time, I figure its time to start posting. Has anyone been incorporating the WOD's from www.navyseals.com/crossfit-workout-day ?

AHHHH!

It's here! I have to wake up in 5 hours to go to Pittsburgh. I don't know if I'm going to be able to sleep.

To bad I'll be traveling and won't be able to do Fran. heheh

Can't wait to meet everyone there. Woo Hoo

The comparison is to Aug 26 - but I think Fran has been the WOD more recently than that, if I'm not mistaken.

#3 MikeNorthJersey
Navyseal site is excellent, great filler or primary workout. Welcome
3-2-1 GO!

Sweet. Hey Az. FF's check out Brian's work out log on the message board. Lets see the fran times. Time to come out of hiding.

Fran is the shortest workout I do, but it takes me the longest to mentally prepare for it. I call that mental prep time "The Dread"

Isn't there a October compare to date?

Freddy C., you are so right! I think I hate this one more than Linda. 3,2,1,...go!

#9 - October 17

I have been doing this with 40lb d-bells.. Anyone else using d-bells? Shoudld it be 45's or 50's? thanks for comment

HEY, thanks Nick. The workout log for Arizona FireFighters is called "FDAZ"

For those wanting a link to the last Fran:

http://www.crossfit.com/mt-archive2/003080.html

Quick question - Is Fran three rounds OF 21,15, and 9 reps (i.e. [21,15,9] X 3), or just one round of 21,15,9 (i.e. 21,15,9 and the you're done)? I'm confused on that part...maybe I'm just over thinking it? Thanks for the help anyways!

Colin W

21 reps of thrusters and pullups
15 reps of thrusters and pullups
9 reps of thrusters and pullups

newbie here, just watched the Thruster Demo video and he stays flat-footed. Is it appropriate to press to the toes to do a calf extension at the top of the thrust?

#15
just one round of 21-15-9. trust me, that's enough.

Hey Rob,

I have been out of town and just viewed parts 1 through 3. That was *amazing* instruction. Please keep doing what you are doing. Very inspirational!

Thanks!

I was hoping this would be the WOD. Going for my first sub-5 Fran, and 4:30 would be nice as that would be the CrossFit Oakland record... of course there are a lot of rapidly moving targets at CFO...

Hey Rob,

I was out of town and just viewed parts one through three. That was amazing instruction! Please keep doing what you are doing. Your knowledge of the sport and positive energy are absolutely contagious!

Thanks.

UGH! Just what I didn't want after my 55x 95# full squat cleans today.

Wow, already set out to do Fran tonight and then I find it waiting on the homepage. Cool.

6:47 as rx'd.
PR = tired happy face.

Gosh that Flagstaff CF is nice!
Get videos.
Fran almost killed me...again

Mike NorthJersey: It's one of the five sites i think are the best. Along with them, try Crossfit Santa Cruz, San Diego, Toronto. No offense to other affiliates, who I'm sure are just as awesome. . .

SEAL CrossFit is always more aerobic, and usually takes more than 30 minutes.

Wilson, nice work. You've got my PR by almost a minute. Maybe I should stop posting and take credit for your times. Ha!

I'm shooting for a sub 6. Yeah right.

last Fran was Oct. 17/07, not the date of the compare to.
Great video of the mu.

LoOkiNg Forward to this one

Freddy C - you're absolutely right. I never heard it put as well as "The Dread"

Maximus - Good luck on the sub 5. I'm rootin for ya, and I'm sure you'll hit it.

Fran has never been nice to me, but I keep going back for more...

Been waiting a long time for some help with the MU

These videos are fantastic - Thanks!

The gym on post just moved in a few tens-of-thousands of $'s of nautilus equipment. It makes me sad- but I guess there are more places to sit or lean-against. Expensive equipment will not make stronger soldiers . . .

How much harder are bar muscle ups than ring ones? I can't do a bar muscle up, but I keep watching people do ring MU's and I keep thinking it looks easier.

6:39

freddy C- I'm right there with ya. I take forever to mentally prepare for Fran and Cindy. I'm shooting for a sub 4 tomorrow, it will be a long shot, but aim high right?

Thanks for the MU video instruction. They are very helpful. I'm still trying to complete my first MU and by watching the videos I'm even more convinced it's mostly in my head.

I am so stoked for this one, going to rip it tom.

Hi, been a while since i posted but i love reading the comments and doing the wods. I'm psyched about tomorrow's workout but wow, you guys set the bar so high i'm probably going to be embarrassed to post my time. I will give it my all and hopefully improve from there.
Have a great one guys!

33 year old male
5'6" 149 lbs

did this a day early...PR of 3:21

Tomorrow will be a PR for me on this. Previously 7:38. Shooting for sub-6min. So happy to finally have barbell collars to hold those damn plates where they belong... I should note both my previous time and goal time are NOT as rx'd, as my kg plates provide me with only an 88# thruster. Still, close enough for my purposes, for now.

#38 maximus - yeah, just heard that tonight as well. Not very auspicious news, considering I start my employment with them tomorrow (as another p/t resort-town job). Good timing, pft.

#33 Nadia - awesome goal. I'll be looking for that victorious post.

Go Nadia! I am shooting for a sub 3, nine long seconds away.

Did this one at Crossfit Boston on the rest day coincidentally.

9:09 (PR)

Previous best: 11:45

#31 Huey...

Depends on who you ask. I think the general consenus is that the ring MUs are a more difficult skill to master. I know that personally I can do sets of bar MUs but so far haven't gone beyond singles on the rings. That being said, I've had two experienced crossfitters tell me in the past month that they have no problem on the rings but can't do one on the bar. Try both.

37/M/195

Workout as Rx. 9:12. Ball buster.

35/M/82kg

As RX'ed, 11:16.89. About +17 seconds over last time. I was just exhausted today, so my thrusters were more like front squats followed by a push press.

Followed by kickboxing practice.

Just started CF this week.. 31y/o male 176cm 80kg
And I got Linda (scaled 2/3 all weights : 32m.10s) followed by Fran (as rx'd : 9m)
Thanks for the initiation

M/20/183

Fran as rx'd
time: 3.52

I love doing this WOD, partially for how extremely hard it is

Why did I have to get to post immediately after a sub 4min post :-(

7:18 Most of it resting!

M 59yr 83kg

I'll make you feel better, John-- 7:40, with MASSIVE subs--45# box of books instead of 95lb barbell, hanging rows instead of pullups, and it still took me this long!

I am so excited about doing this workout!

Thank you Nicole for another insanely inspirational video once again
Exactly what I needed. I went from, I'm not doin' Linda to, YEAH, I'm doin' Linda
Unfortunetly I have to wait till I heal from sumo dls
I really hate the waiting

Allison, can't wait to hear how the cert went, but I can go ahead and assume you'll sound like everyone else who has experienced one. Blown away. I can't wait for my dream to come true. One day, I will be at a cert and it will feel like Christmas as a kid.

I am doubly, or should I say triply excited/scared about fran being that I misread it last time and did 3 rounds of everything.

Nadia,
Thanks for the inspiration as always.
Good luck!

So I have a question regarding Brendan and his whole milk diet. Over at performance menu we read that paleodiets are ideal for strength and other athletic performance and this means no dairy, among other things. Then we come here and read about Brendan drinking more dairy than many would be capable of consuming. What gives? Is dairy good or bad? What seems most confusing is that both extremes are claiming to be better than moderation.

I'm scared.....nervous as hell fr this one.
Only done it once before in around 7 mins, and i felt like i was going to either explode or implode.

Have to teach a Body Pump class (one hour barbell exercises)....the i'll do it straight after. Should be fun.

I'll post my time later on

The last fran was my first, full blown WOD. It made me puketastic in about, say, rep 5!

Let's see how much I have improved!

8 min 30 sec
in the middle of my midnight shift. Nice having a gym at work.

38M/180

CFWU (x3)

Fran as rx'd: 9:49 PR (first ever sub 10 Fran)

Sam

As RX'd -- 3:31. Yum.

#47- John are you kidding me? You are 59yo and you have a 7 min fran. It's a guy like you that inspires me to keep on training. You show me that this s**t is legit! Thank You.

as rx#d PR 6:04 min. a PR bij 23 sec.
Have fun, Johan

Fran today, hua. I just did Linda yesterday...playing a little catch up.

3,2,1,GO!

~J~

~Train Hard or Stay the F$#@ Home!~

M.39.5ft11in.170

Light Oly lifting

Cindy: 7 rounds

I PR'd Fran just a few days ago...3m:19 as rec

31/M/163

4:38.7

As rx'd. PR

39/180/6'3"

Relatively new to the program. I started with 95 lb barbell did 4 and realized I had too much weight so I had to go to 30lb dumbbells. I should have gone to 75lbs, next time I will know. I have to kip a lot on the pullups. Total time was 20 mins. The rest of you guys are ANIMALS!!! Impressive!

50 % week

21 kg Thrusters
Jumping pull-ups

3:04

M / 28y

as rx'd

Time 9:08

Kb snatch practice

65# thrusters, kipping pullups - 3:13. No breaks. I need to move faster during the descent when doing thrusters to get my time down.

2:43 as rx'd...not back at my best yet...

"linda" 12 hours ago did not help the pop in the legs...good test

3 x 21, 15, 9

95 # Thrusters on a bench
Pullups
Lunges
Pushups
40 min?

12:41, as rx'd. Slowest Fran ever, my diet has been crap lately, and I'm feeling it.

26/6'6"/202

As rx'd
5:55

24/5'9"/128

6:06 with 30kg thrusters

About a minute off my PR. It was about 37 degrees out this morning (which is cold in Texas), so that may have slowed me down some.

29M/167/5'7

10:34. Not a great time but first time using Rx'd weight so I suppose that's a PR in itself.

HEY TROY~~ PART III BABY!

10:52 wearing Crocks

As Rx'd
6:35

Ha! nothing like waking up to opt's time first thing in the morning.

freddy c

you'll get it. just try to remember to count to 21 this time. :)

The videos are great! I am seeing soo many things I am doing wrong with my MU attempts.
The next cert near me I am there!

What kind of tape should I put on the rings?

95 lb Thrusters
Pull ups

21-15-9

9:00

Such a short workout but so mentally challenging.

As Rx'd
13:30

We've got some crazy times up this morning. Hopefully I can muscle up.

45/m/160

as Rx'd 3:49

7.53.4 - PB and first time I've done it RX'd.

CFWU x 2 + oly bar snatch.

Time as rex'd:

7.24. PR by 1,5 minute!!

23/f
8:35...slower than last time, but it was a wee bit chilly out this morning.

27/m/6'2"/192#

pretty sad... 8:39 (still a PR by 1:19)

goal was to power through the first round unbroken and I paid for it later on... what a difference 5 seconds can make, hahaha!

8:13
used 65# thrusters

37/m/170
As rx'd

3:40 (PR)

my lungs are on fire...

Yesterday made up Linda

150 DL
85 BP
80 Clean

Time: 33:39
Not a PR but not too bad.
Fran today! Great! I do this a lot as a triple Fran and do 3 rounds of Fran. We will see my energy levels today.
Erin

M/30/5'7/186
4:54 as rx'd
PR

34
male
173#

3:49 as Rx'd

New PR

coulda done 3:39 if I huslted a bit more.

The MU instructional series is great! Thank you..

31yom, 185 5'11''
PR 3:02

Looking forward to Fran! First WOD back after a week of being sick. grrr

I keep having dreams that I do a pullup. Last night the dream was so vivid I woke up with a feeling of accomplishment that I can do a pullup, but then I realized it was in my dreams. In real life I can get about halfway up and on a gravitron machine I'm down to 40-50lb. assist (150lb. frame)
I can't wait!

Fran 4:01 as Rxed

35 sec PB, want to call it a sub 4 cos pressed go, tossed the watch then started work but that benchmark will have to wait for another day.

Thrusters smooth and unbroken

pull-ups 7/7/7, 8/7, 9

Wasn't feeling it today so this is a welcome surprise!

Cheers, kempie

Rob, Nice job on teaching the muscle ups. If I ever get the opportunity to use some rings I think I will be able to do one, thanks to the useful instruction you planted in my head.
Shooting for sub 6 min. today on Fran and an unbroken set of 21 on pullups. last time I got to 18.
I am feeling nervous already. I suppose "the dread" is already upon me.

saw this one coming

unfortunately I'll have to do thrusters with just the bar, since my torn ACL makes my right leg a little shaky

36/m/155lb

Fran 3:40...PR

Did this as part of "Ladies Day Out." Back to back workouts of
Fran
Diane
Isabel

5 min rest in between.

REST DAY!

Always a day behind you all, I set up the three bars of death last night.

I'm 5'10" and 190. I didn't stick to the rules, and scouted the board yesterday to find out what the heavier guys were doing. I picked what I found to be the heaviest movements in each category and proceeded to combine the weights into my workout (sorry if I missed someone).

DL: 335
BP: 245
Cleans: 155

42 min.

This absolutely killed me. My back was screaming, however I pushed through no matter what. My form on deadlifting and cleaning needs a lot of work. I have no doubt I need to work flexibility more than anything else. The female in yesterday's vid was incredible with her form.

I'll take on "fran" tomorrow.

2/5/2007: 13:06
6/25/2007: 7:51
8/28/2007 6:37
TODAY: 5:27

165/28/m/5.9

36 y.o. male
6' 3" 250lb

9:49...PR 13:00 last time

Nursing a cold, tennis elbow and bruised ribs from a MTB race. Don't heal as fast as I used to.

Hooah, SOF

29/M/190

As RX'd

13:33

Question: Is 21, 15, 9 one round or the three sets there own round?
None the less I did a quick Ruck Run around the FOB here in Iraq and then did the WOD each set as a round, I'm going to go pass out now

People don't believe me when I tell them they can be physically destroyed in under six minutes. Fran does exactly that.

Only two of us doing it today as RX'd:

Jason: 5:56
Chris: 8:32

Nick did it earlier in the day, but I don't have his time.

On another note, I practiced the muscle-up after Fran today and managed to get my first one. The false grip video solved my problems. Thanks for the help.

JW

M/37/213/77"

7:56 As Rx'd

35/m/70/177
wu: 1mi run 8:00
Fran:
21x90lbs, 21 pull
impinged a nerve under my scapula using poor form on thrusters... 15,9x45 and 15,9 pull 18:16
did some 35lb kettlebell swings and presses to punish myself.
Form first!

9:24 55# thruster, jumping pullups - keep trying to incorporate less leg drive . . .

bw 170

8:25 as rx'd

+ 18 lb weight vest

8:31

#3 MikeNorthJersey...I've been doing the Navy Seals WODs for a few months now. I like them because I was always doing a lot of running in addition to the regular CFHQ WOD but the Seal site has a lot of running right in the workout so it is more efficient for me. I will usually do the Navy Seal workout each day unless a benchmark WOD comes up on the CrossFit HQ site and then I will do that. The Seal workouts take me anywhere from 40 to 60 minutes on average. Tons of work and reps. Good luck. Keep posting.

Ahem....

O - H!

Will post WOD time this PM.

31/M/168
"Fran"
As Rx'd
New PR
Time: 2:54

Got my first MU this morning! Great videos - they were a huge help. I am psyched! Thanks Crossfit (again)... Going to attack Fran this afternoon with renewed vigor.

#95, Cambridgeshire

That would put you in negative numbers. Good luck with that. Me, I suck at Fran, but we'll dance this afternoon.

Nice time, Jason -- my line to people is "I can put you in cardiovascular failure in 5 minutes without moving you 50ft."

28/M/182

Fran as rx'd
7:52 -- PR by 2:15!!

Next I'll hit Breck's time! Then I'll die.

33M / 185# / WOD #201 / CFT 825

Short CFWU then "Fran"

7:22 (pr) then Pukie

Just under 12min...followed up with 4 x 400's Good workout! TT and MW?

12:30
Scaled thruster weight by 1/2 and p/u were broken and included jumping pullups.
gotta buy a p/u bar kit for home...

6:22 subbed 65 lbs
thrusters unbroken

As RX'd

PR... 4:47

Come on Nasty...what now.

WHOOO!!
NEW PR!

5:46

Took small breaks no longer than 7 seconds in the middle of the forst 2 sets. That helped alot.
I was much more excited until I saw some of the blistering times already up. Lots of PRs today, way to go CF Nation.

I'm going to the Barbell Cert in Atlanta this weekend so I decided to take the day off today.
I couldn't decide between doing Fran or GI Jane yesterday so I flipped a coin. Fran won. The coin must of been feeling Coach's vibe.

new PR
6:35 as rx'd

I second Rob's instruction on the muscle-ups. These new tips will help tremendously. Great work.

m/26/69"/197
As Rx'd in 5:37.

My last time on 10/17 was 9:21, so that is a BIG improvement for me. Wow, its amazing what just 1 little month of CF and a good diet will do for you.

Alright people:

New PR as rx'd by 2 minutes!

5:26.

feeling good.

8:34 as RX'd. 3:00 better than last time.
Need to work on the front squats. I'm a bit slow coming out of the bottom.

14:25

41yo/f/161#
CFWU x2
jump rope
Fran 9:33
blue iron woody band pull up assit
first round 70# thrusters 21 reps
remaining 2 rounds 65# thrusters 15, 9 reps
run treadmill 1degree incline 1.5 miles
began at 10min/mile increased speed .1mph every .25 mile ended at 9:05 min/mile

5:54 as rx'd
1:12 improvement

wu: 3 rounds: skip 1:00, 3 mu (-27.5, -30, -30)

75# Fran 21+15+9 reps of 75# thrusters and pullups (7's, 5's and 3's); 18:53

plus:
5x1 ring dips
40 second bar hang

I cant wait to do this workout. I just put in a new pull-up bar in my garage. Its high enough that I can dead hang.

OPT is back!

43/m/164

As Rx

5:57

PR, 1st time ever 21 thrusters no breaks

All you people with sub 10 minute Frans, or especially those of you with sub 4 minute crazy times: that is so ridiculous fast.

I am new to crossfit (about 6 weeks), and didn't consider myself that out of shape.

Before crossfit, my mile time was 6:50, I could bench about 105% of my bodyweight, and I could squat (which realize now was about a 1/4 squat) about 130% of my bodyweight.

Now, about 6 weeks of WODs later, I can run a 6:00 mile, bench 120% of my bodyweight, and squat 150% of my bodyweight in a FULL squat.

However, Fran still kills me and I am embarrassed to post a time of 16:32 as rx'ed. This is one minute SLOWER than the previous Fran October 17th. Sure, I'm still sore as hell from my (scaled) Linda, but that's still frustrating.

How do you people do it so fast? I can't make it past 6 thrusters before I have to put the weight down and catch my breath. There must be some mental block, as I can easily front squat 95 lbs many times over and can push press about 140.

Not to mention, I still can't kip...

Anyway, congrats to all the great scores and PR's here.

Woah!
I have you ALL beat: 17:10!

Oh, wait. We were supposed to do it as quickly as possible? :(

Seriously though, this is only my second Fran. Felt great and strong compared to my first.

QUESTION as a BEGINNER:
Would it be better to do each exercise as prescribed, even if I have a REALLY slow time and need to do one at a time?

Or would it be better to do a scaled workout and build up to the fulls?

bw 70kg

scaled to 30kg thrusters = 7:30

Oct 17 = 8:24
Aug 26 = 11:01

Jake,

Same here.

I have begun to really like Fran, but the pull-ups are still challenging me.

I am 182#s, 12% Body Fat, I have run for years and am fit. But those pull-ups evade me. The kip is starting to shape up for me, but I had to get out of Gold's to do it. I went to my local rec and can pump them out a little bit at a time.

That is my strategy right now:
Ignore all of the PRs for now.
Pump each one out, even if its one at a time. Put two in there each time for extra effort.
Then, once I have gone through most all of the exercises at least once, I will go full bore on everything.

But that is just my current strategy. Anyone have any other thoughts?

34 M 195
As Rx'ed
4:26

M/22/6'1"/185

Fran as RX'ed = 4:46
A PR, i was so jazzed, 5 minutes later i tried heavy fran, that was humbling
12:49
Ouch

I felt sorry for Nicole in her video yesterday - maybe a lesson in spotting. I was nervous and on the edge of my seat with her benchpress spotters - a lot of wasted energy.

#135 Grantonio_FL

First of all, great job on the WOD. Completing Fran is hard, regardless what level of CF you are at, or what your fitness level is. So, for starters, great job, you should be proud of yourself!

Here's my suggestion. First and foremost you want to make sure that your form is down. doing every movement properly and above all safely should come first.

As Coach has said many times, form will be compromised with intensity. HOWEVER, that should only be once form has been "mastered". That is why exercises such as the snatch, clean, push jerk are initially done with PVC or broomsticks until weight is increased.

I believe that you need to use judgement interms of whether or not you should scale it. You want form to come first and then inteensity, in the shortest amount of time possible. I think that your time is fine on Fran. Next time you do it, you have a time to beat!

That's my two cents.

~J~

~Train Hard or Stay the F$#@ Home!~

Fran is my lover! Really excited can't wait. Goodluck today yall!

32 m 190

as rx'd

all sets unbroken

3:42

was a little upset with this time, I wanted to get under 3:00. Didn't sleep well last night, wife had surgery yesterday, and I did Linda yesterday, so I guess that I was expecting super human results. Not this time. Oh well. A little more spinach and we'll have go again in a week or two!

~J~

~Train Hard or Stay the F$#@ Home!~

32 m 190

as rx'd

all sets unbroken

3:42

~J~

~Train Hard or Stay the F$#@ Home!~

Grantonio,

That’s what I do for the most part. I try to do it as RX even if I have to do a set of 21 thrusters as 1-1-1-1-1... I have weight trained a lot over the years and for me I will eventually start getting 2 then 3 in a row and so on.

I started ring dips like that. I can do about 10-15 bar dips my first time on the rings I did 2 now I'm up to 6, the progression comes with time. I do scale things from time to time but try not to.

I do know body well enough to know that this system will work for me though.

Am I sore some times? Hell ya! But I’m sick in the head because I truly love it! I love going to the verge of puking and dry heaving.

Grantonio,

Thanks for the comments. Even though I am also a beginner, it seems that you have had a good deal of fitness background. I generally don't scale the weight is I can complete the WOD (and then I usually don't post my times because they're 3 times longer than the slowest I've seen).

For some reason after a first set of 6 or so half-strict, half-kip pullups, I have to do 2's and 3's after that, which makes these pullup-intensive workouts take forever.

I remember when I was doing "normal" weight training, I would be happy with 3 sets of 8 lat bar pulldowns with about 70% of my bodyweight!

10 minutes on the nose. 2:15 slower than last time. I'm still feeling the effects of Linda, and just general levels of craptacularity.

#135 Jake
You could have written my post!!
10 weeks into CF,intense, fun, addicting but extremely tough.

"Fran"
Three rounds, 21-15- and 9 reps, for time of:
40 kg Thruster (severely broken sets, but good form, last time 35kg with bad form)
Pull-ups (strict, can´t kip)
Time: 13 mins (last time 12 mins)
I´m stronger, leaner since starting CF, but my main improvement is that i bounce back very quickly after a heavy excercise-huge difference. Now that I´m reaching the rx'd weights I´d like to see some improvement in time also!!!
Thanks for all the input!!

wu: tgux3 ea hand at 45lb

First time with unassisted pu's
Women's weight for thrusters, 65lb

13:31

pu's down to doubles and singles for most of it.

male 30 158lbs
11 min even.
Rather than cardio for rests it was my strength that gave out first.
Any suggestions on how to increase the number of reps I can do for pullups? Can't seem to get past 7.

m/37/6/168

Fran w/75 lbs. thrusters.

Time: 8:45

Grrr, frustrating. I want to get better but Fran just empties my gas tank within a couple of minutes.

Pull ups on Gravitron, 15:51

Rx'd

4:28
(PR)

still can't get the "15's" straight. Next time for sure.

8:54 as rx'd. PR by two minutes!

Strength is still the limiting factor for me.

m/145/5'5"

First Fran

6:56 as rx'd

As rx'd

9:39

I felt really good about this especially only 2 days after Linda. I remember doing Fran when I first started and I think I beat that time by about 10 minutes. =)

MikeNorthJersey, I, too, check the Seal site along with Santa Cruz for WOD's. Beware of their Friday "beatdown". John Rippon: From one Gray Lion to another, that's a kick ass time. Nadia, Good luck on a sub-4.

18/m/165
Everyone at CF, it's good to be back. 3 months is a long time without a decent CF lady like Fran. Not sure why I ever stopped but it's good to be back.

as rx'd
6:30

WU .5 mi walk on treadmill
WOD
95# thruster
8:01

37/m/185

First time doing Fran. Completed as Rx'd. Thrusters slow but explosive.

13:52

6:55 as rx'ed
body is dead, think i need two days off.

21/M/163
80lb thrusters
Coming back from a torn up hand, so I took the pull-ups easy.

19 minutes, but about 4 of that was waiting for equipment to become available.

the last time I did 'fran' was my first time as rx'd. It took me over thirty minutes and I took a rest week afterwards!!

Jake I wish you would post your times even if they are bad, because it is nice to see the slow times it makes me not feel so bad about my own time.

37/M/195
Rxd 6:03
pr by 3:11
was still feeling the three bars of death. happy with pr! still chipping

46/m/160

14:00 as Rx'd

Need to work on deeper knee bend on some Thrusters

#3 MikeNorthJersey

Navy Seals WOD kick a$$.

I usually do their workouts instead of regular CrossFit, especially the Friday Beatdowns. The Navy Seals workouts typically take me longer to complete and I look like limp rag doll crying and drooling on myself when I am done.

Watertown CrossFit also posts some decent workouts.

One stupid thing; ever since I started CrossFit type trainings, I notice that people at the gym rest a lot.

5:55, not rx'd - 40kg/88# thruster

PR by 1:43

brutal. satisfying.

M/38/180

Did Fran the other day in 6:17, 2:10 improvement
kipping pull ups holding me back, next time under 6:00.

Bwt: 134

As Rx'd + 20lb. vest

4:26

Would like to get this under 4 with vest

15:26 as rx'd

First time doing Fran, she's no Joke.....
M/27/195
3:44

As Rx'd
Jim 48/M/170 8:40
Gary 50/M/205 10:34

#136 Grantonio

I'm a CF newbie too, but know a couple things. I believe scaling to be just fine as part of your development, and it's part of the foundations of CrossFit. As noted in "What is Fitness" (CF Journal Oct 02)- young kids, old folks, average joes, and Santa Cruz studs/studdettes can all do the same workouts, just scaled to match current fitness levels.

If you haven't already, check out BrandX's site (www.brandxmartialarts.com), an affiliate who posts scaled versions of the WOD every day. I've found it pretty useful.

as rx'd
6:15

pr by 45sec

my leg are my weak point and my core was really soft. I guess i'm going to have to do a lot of dls to bring the legs and lower back up to par.

#136 Grantonio

The other thing I meant to say was, as a (fellow) newbie you miss the metabolic conditioning (metcon) effect of the WOD if you don't scale it. it's fine if your time is much longer than the experienced folks, but if the actual pace of your workout is so slow because of too heavy weight, then you're not getting your heart rate up and keeping it up for enough duration to get that metcon effect. Scale the weight down so you can keep up the pace, regardless of your total time.

Also see the article from CF Journal 06, Feb 2003, "A Theoretical Template for CrossFit's Programming." Therein is described the focus for different WOD programming days. On a two-element day like today, pace (work/rest interval management) is critical.

When your Fran time decreases and starts to match the other good times here, add weight!

3:48 as Rx'd

37 bw190
as rx'd
3:39
compare to last time 4:22

Such a kind and gentle board vs 071017...LOL

32 YOM 194#

5:14 as rx'd

BW 173

4:56

Horrible at thrusters

Fran as rx'd:
9:19

A little off my PR, which I'm going to blame on making up Linda yesterday:

DL 295
BP 185
CL 145
47:35

40y/oM
75" 199#
CFWUx3
Fran as Rx'd
5:56

Close to 3 minutes slower than last time, BUT,
increased weight by 15# and did NO assist jumping pull-ups so I'm good. I need to push myself much harder (mental strength) on increasing weights, w/good form of course.

50#Thruster, jumping pull-ups
13:32

I have a question:

I'm the strength and conditioning coach for a high school football team in Virginia Beach. I would like to incorporate CrossFit into the workouts. The problem is the number of players we have at the workouts at one time. An average of 50 kids show up for each workout session. Does anybody have any ideas on how to organize this large group so I can use CrossFit for the football workouts?

32/M/173

Fran: 6:07

Jeffery G #52

I have similar questions and where did you read about his diet? I spoke with him in regards to his weight gain November 3rd in NSC and his explaination was 8oz of milk is exactly 1 zone block and he was trying to dramatically increase his caloric intake (without supps i assume) to increase his mass to get bigger lifts... let me know where you read about it please.

WOD M/29/168#

7:16

Not so fun after making up "Linda" yesterday.

M/36/5'8"/168

CFWU x 2

As rx'd
8:44

Not too shabby for an old man on his birthday. Still continuing to improve:

M/35/5'8"/160

As rx'd
11:23

Comment #75 - Posted by: Tim G at June 23, 2007 10:08 AM

15:11 bleh. felt like i was made of lead today.

M/29/191#

"Fran" as rx'd, time 5:34 (last time 8:00). Getting towards 3min!

- OlliS

35m 195lbs 955 CFT

warmup 1 mile on treadmill

asrx

thrusters were unbroken; pullups were broken. PU has always been my biggest problem but getting better.

new PR today 7:42

24/m/185lb

3:50:59 as RX'd

Oh yeah, I emailed Laura and she never emailed me back. How can I exchange my Unit Patch for the Pukie Patch?

Rx'd

4:34

200# 29 yom
as Rxd with first set on rings

7:09

male 36,172lbs

I think I am really making strides. I can finally kip and I only had to stop once during my pullups
5:36

thank you

Third day of Crossfit since I returned from a 8-week break. I was travelling around Europe for the duration and just didn't get any WODs in at all. Now the suffering begins again. Last two days I took pretty easy - been going at ~1/4 - 1/2 intensity & duration to get my body back in the game.

Today I scaled the thrusters to 45# and used the blue assistance band for pullups.

Time 4:45
Age 29
BW 163#

30/m/155lbs

As RX'd - 3:24

32/m/215/6'5"

7:08 (PR by 32 seconds)

So close to sub 7 min but could not get the last 2 PU in time...next time.

16:25. Awful time, but first ever as rx'd.

30/m/155lbs

as RX'd 3:24

Actually the above was me :)

great video, I did my first mu the the other day I felt like I was cheating cause of my big kip! It was good to see rob teach it that way

my modified Fran:

21-15-9 rep rounds for time:

sub'd 95lb FrontSquats for Thrusters*
sub'd 135lb Deadlifts for Pullups*

Time: 7:42

*still trying not to further irritate the anterior muscles of my left shoulder, next doc appt. on 11/21 to evaluate MRI/X-ray & diagnose problem. I'm hoping its merely bicep tendonitis.

rest week, will resume on 19 Nov 07.

yet another one that I was looking forward to....

....sigh.....

First fran 15 minutes. cut my hand on my hoopty pullup bar. And I almost threw up:) I feel tougher already. Thank Ye Crossfit!!!

As RX'd:

:10::57::40

(Last time :09::24::87) More than a minute slower -- that sucks.

42yom / 146

5:55 as rx'd

Not a PR but better than last time. Cold coming on :(

Post - Snatch and OHS practice with Oly bar

Congrats on the First Muscle Ups for JW and Uri. Got mine yesterday and still buzzing about it.

M, 39, 175

as rx'd: 5:47 previous 6:24

Thrusters beat me down.

Yes!

as rx'd 6:15 - PR by over two minutes. Last time we did this, I couldn't kip. This time, only the 15 set of pullups was broken.
I was amazed at how much more exhausted I was after this, and how much longer it took me to recover this time. The "more work in less time" physics of it were sure proven, and my body was feelin' it. Now I just have to get more efficient at the thrusters and transitions (not sure if I can kip any faster?).
I'll catch you superhumans soon!

24/M/155/6'1

As Rx'd
7:27 PR

PR by 2:29 since the Flagstaff Cert. : )

27/m/192

As Rx'd - 9:51
By far my worst Fran. I was like a turtle out there. Just not my day.

mhlane

big congrats on the mu! i need to get some rings soon so i can join the club.

F/23/142#/5'8

Used dumbbells, 40lbs total

06:40

First Fran

as Rx'd 8:35.

48/m/163

42 minutes
65 lbs.

Ouch!

Wow! Fran is a welcome workout compared to Linda on Wednesday. I had to drop a lot of weight for Linda and I still didn't get through it. Fran, on the other hand, was a different story today.

First Fran:
as Rx'd - 11:25

M/31/210#/6'1

As rx'd:
4:43...pr by 2:02 (only my 2nd Fran though)

34_M_168_6'0"

WU: (10pull/15push/15GHD/15OHS)x3
WOD: Fran as Rx'd

(6:59) pr

Coming up on 1yr of CF in about another week and a half - today's Fran time is down to under 60% of my first Fran (11:48).

28/M/175

Fran has been my nemesis ever since I started Crossfit back in April. I just couldn't handle the thruster weight. In the past I have had to scale the weight and when Fran came up back but when Fran came up in October I decided to do it as rx'd. My time back in October was 13:45.

This time it did it again as rx'd and my time was 7:35. I couldn't believe it. I blew away my PR by 5:15.

I am like freddy c., in that I did some mental prep the "Dread" and I think that really helped, but I am really happy with the progress that I am making. Thanks Crossfit, thanks Coach.

39/m/210#/73"

CFWU x 3 (last 2 w/o pu)
Scaled:
21 x 95# Thrusters
21 x -85#BW pull-ups
15 x 85# Thrusters
15 x -85#BW pull-ups
9 x 85# Thrusters
9 x -85#BW pull-ups
22:27

Still pursuing Rx ...
Some amazing times posted. Good job.

#184, Jeff: In general, with a large group, I'd suggest creating 4 man teams for relay type WOD's. Check some back issues of the CF Journal for workouts under "The Grinder" which are 4 man team relay workouts. You might also want to hook up with the local CF affiliate for assistance. Good luck.

Second time on Fran.

4:50 new PR!
Improved my time by two minutes.....

31/m/8okg

15:04.7
75lbs thrusters

3 sets mixed grip pullups 60lbs assistance
3 sets ski squats

35 minutes intervals on treadmill speed varying from 6.0-9.0 incline varying from 0.0-7.0

40/M/165 lb.

As RX'd

11:30

Slow yes, but 1 min 10 sec faster than the last time.

34 y/o male 175lbs
CF Total 930
CFWU X's 3

As Rx'd
2:57

31/M/200/6'

5:25

thrusters (110 lbs): 21/15/9 unbroken
pullups: 21 unbroken/15 broken(8+5+2)/9 broken (7+1+1)

spent most of my rest time looking up at the pullup bar wondering how I was going to muster up enough strength for my arms to reach up and grab it.

49/5'10"/227
9:34 as rx'd

Question: should I increase the wt? I read a post that suggested each w/o is designed for a 190# person. since I am heavier, should my wts be proportionatly heavier?

I used to post one in a blue moon on these forums, but haven't in over a year because I'm also somewhat of a distance runner (half marathons) and I got away from CrossFit except for some here 'n there exercises, but I'm trying to get back into it and balance it with my distance training as well.

25/m/165lbs
Scaled thrusters to 85lbs
Time: 8:31

I am still VERY sore from "Linda" and therefore the thrusters downright killed me. Pull-ups were almost unbroken (bad grip on the set of 15 caused me to drop).

7:05 pb
65# thruster

last time 13:42

Rx'd

5:12

25 6'5" 245

Stick,

I think each WOD is for a 175lbs person, actually. Check the FAQ section - it's in there.

50/M/200 lb

12:31 as rx'd.

I've been blending bits of Crossfit into my own training program. Obviously, not enough!

Is it better to go lighter and complete the workout in unbroken sets, or using the prescribed weight and taking longer? Any ideas?

John Wopat #219: you beat me! Jeff, look also for team work-outs on the affiliate pages.

Jake, Grantonio, and other newcomers re: scaling. This is a pet topic for me. There is lots of info on the Message Board on this topic. Briefly, each strength-based WOD that you find difficult or impossible to do SAFELY as Rx'd can be approached as either a met-con WO or a strengh-endurance WO. When I first encountered Fran and Diane, for example, I made a concious decision as to which of those two types of benefits I wanted on that particular day. Met-con? Scale the weight and storm through. How to scale? Multiple methods are laid out in detail on the Boards. Strength-muscle endurance? As close to as Rx'd as possible.

My first Fran was mid-teens with only the 45# Oly bar. My most recent Fran prior to going on IR was as rx'd for the first time and was sub-10. What a ride.

Man...tons of PR's today. Good on all of you.

Warm up was Fran with no weight. Pullups were simulated with the dowel.

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

4:44 PR by 1 min since Toronto Cert

A few thoughts about this one. Have just come off a few days break. Yesterday was a rest day. Did not do Fight Gone Bad yesterday. Did not do Tabata Bottom to Bottom squats this morning.
Did not work on Medball cleans all morning.

I was happy with this one. Legs are trashed and I almost met Pukie. Fingers are shaking as I type this.

m/34/165

As Rx: 3:34

Then pukie came a knockin... I wonder what my neighbors were thinking. Oh well, who cares.

I think it's time to weigh and measure and stop pissin in the tank. Motivation has waxed.

The more we moan, the more we get to see our "favorites". Linda, Murph, Fran, and, of course, the 10K have all been kicking my "trucks".

That's too many "" for one post.

6:51 with 50% jumping pullups 50% kipling.. getting better at the pullups

m/34/5'9/165#

Fran as Rx'd
7:16, which is 2 seconds off PR.

Warmed up with bucket circles and ring work putting all of Rob's great teaching to work. No MU yet, but I feel alot closer after the 3 vids.

Justa-Looking at your age, weight and time for today's Fran, my GUESS would be to keep doing it the way you did it today. Your time will improve, just as mine has and continues to do over the past two years.

28/m/186

50% week, so did 11-8-5 Fran, weight as rx'd:

3:34 sec, all sets unbroken but rest time in between.

35/m/235

Finally, a sub 4 minute Fran.
as Rx'ed: 3:54

Rob, you are a great instructor. Your passion and patience are refreshing. I'm so looking forward to meeting you someday.

6:08 rx 1 min worse than PR. Pull ups are slowing me down. Must improve.
Wait to go Tommy Boy! although the teacher wants to beat the student it is rewarding to watch your improvement. Keep up the good work.

m/20/72kg

As rx'd (45kg thrusters): 14:46

I got a cold, but I didn't let that stop me from the WOD. I used 60# for the thrusters.

Time= 11:38

As Rx'd.

9:10, personal record. And all sets were broken so I know there is room for improvement next time.

reverse grip pull ups, otherwise as rx'd

TIME - 8:44 (PR)

Tim:

6:44 (1:45 slower than PR)

weak showing. metcon lagging.

CHRIST! Went Kamikaze today, and hit a brick wall after 21 thrusters and 21 PU at full speed.

Crawled in at 9:11. Prev best 8:58. I'm cryin' in the rain!

Curses!

3:06 rx'd
I didn't break up anything until the last set of pulls (5-2-2).

So close to the sub 3 mark. It's still a PR by 3 secs. I am actually not to upset about missing sub 3 since I am totally coming down with the flu right now. At the end of my first set I was dizzy. Also, my diet has been crap lately. I weighed in at 186.5 this morning. I perform better at 180-182#. I will get you next time my dear Fran.

So when I workout by myself, I don't use a stop watch. I film myself on the camcorder and then put it on the big screen monitor to stopwatch it. This also gives me the oportunity to make sure I got full range of motion on every rep, otherwise I chalk the whole effort as a practice run and don't count the time. It's pretty bad sitting on my laptop alone cheering on the WOD demos, but I have reached an all new mark of bizarre behavior when I start yelling at myself on the big screen at the gym.

Kudos to OPT. And to think he's not on top of his game yet. Speal with the 20# vest is just sick! Lots of PR's today. Congrats to everyone.

first repeat crossfit workout.

as rx'd
14:09

nearly 2 min pr over my first attempt a month ago. my shoulder strength (or lack of) seems to continually be my limiting factor in most of these workouts. i cant wait for that to be "fixed". crossfit, you make me hurt so good.

As Rx'd with pullups as strict singles (all sets broken) - 7:15 (PR)

Last time for me was 8/26 with 75# thrusters @ 8:07

wod as rx'd - 5:25 same time as last date with Fran, same # of thrusters to start with, more pull ups- tried to control breathing, but there wasn't any gas there today-felt crappy for 25-30 mins. after...recovered from Linda?

46 / 171

warm-up - the Fitness Center's Class B Turkey Triathlon (2500m row, 5 mile stationary bike, 2 mile treadmile run)

as rx'd 10:00 even - 2:35 off my PR but I'm good with it considering Linda two days ago and my best Turkey Tri since 2001 earlier in the day. I've been drinking the kool-aid for 15 months now, tastes pretty good today.

50/195

75lb thrusters.
6:28

Me: 41yo/M/5'10"/190lbs

CFWU + HSPU 3 sets 15 reps per set

WOD: 20:21

Some really nice times posted today, congrats to everyone

Have Fun, Train Hard,

Billy

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

RE: Jeff G 28/6'3"/192 on November 16, 2007 01:52 AM

I've heard paleo proponents go either way on the question of dairy. The most compelling argument in favor is that the macro-nutrient balance in milk is within the normal range of a strict paleo diet.

Incidentally, consumption of dairy wouldn't have been unheard of among paleolithic man. For example, the stomach contents of freshly killed baby buffalo (basically cottage cheese) was considered a delicacy among plains Indians. That doesn't exactly qualify dairy as a staple food in a paleolithic diet but the point is that dairy occurs naturally and can be safely consumed in its raw state. Maybe this isn't 100% within the spec, but it's pretty friggin' close.

M/215/6'0/
as rx'd
8:21

last time 14min
oorah!

29/M/175

50% week:

Therefore, subbed 45#: 4:36

15minutes.. wow I feel out of shape =/

m/31/185

as rx'd 7:24, a minute better than last time

new pb of 6:36.
first round felt much better and breathing more controlled. Still a mental one as lot's of times i think I stopped after 2 reps when physically still more in the reserve tank.

post: lying in a fetal position with fingers permanently locked in a flexed position for at least 5 minutes.

I used 65# for the thrusters
10:28

27yom/6ft/202

10:20

Room for a big improvement on thrusters.

12:58 as prescribed
I suck so bad at thrusters.
34/m/181

23/M/160

3:48

I was planning on doing some more stuff afterwards....definitely had to scratch that, I was way too smoked.

23/M/160

3:48

I was planning on doing some more stuff afterwards, definitely had to scratch that, I was way too smoked.

#185 PeterAZ:

See comment number 39 of this thread:
http://www.crossfit.com/cgi-bin/moveabletype/mt-comments.cgi?entry_id=3149

22:31. tgif everyone.

28/m/195

6:02 as RX'd New PR

Smoked my brother by 15 seconds as he is still rehabing his wrist. I add this because I know he will read the board and see it, therefore work harder next time. Love ya Brother!

28/f/107

4:15 (PR)

65# thrusters

DAMN! didn't meet my goal of sub 4 min. made it through the 21's unbroken but didn't manage my rest periods well on the 15 round. sigh.

pre: dance practice + mod CFWUx2 + Burgener WUx2
post: lots of shaking

Fran with 75lbs(total) dumbbell thrusters

9:10.

Had to break up the sets. 75 lbs was all I had, but also all that I could manage anyway

scaled to 2 40lb dumbells
21:18

thrusters are still holding me back on the stregth tip-- but i realized about 1/2way thru this workout that i should be building as much momentum as possible with the squat portion to take the burden off my shoulders... almost like jumping.

will scale this weight back until i'm under the ten minute mark, then build up the weight from there, because the way i'm doing it now, the metcon aspect is hardly there at all-- just waiting for my delts to be ready...

28m/144

5:19
Used 2 water filled buckets(abt 45lbs ea)

33/5'11"/196

CFWUx3

As RX'd: 8:24

as rx'd 2:49 time is going back down again

37m 185
cfwu x3 -back extensions (my back hurts)
fran
6:30 new pr!
sub 6 seems 100 miles away, tho

As Rxd
13 minutes

You guys under 10 minutes are awesome
You guys under 6 minutes are super awesome
You guys under 4 minutes are not from this planet

29yo M 165lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips, 5 HSPU w/feet on rack per round. Thruster 45lb x 10. Deadlift 95lbs x 5.

"Fran"
95lb Thruster: 7,6,3,5-6,3,3,3-3,3,3
Pull-ups: 7,3,2,2,3,4-5,3,2,2,1,1,1-5,1,1,1,1
Time: 12:23

Compared to 071017: 13:36
Foam roll after.

22/5'11''/165

My shoulders have been on fire since Wednesday but whatever no pain no gain right?

37/m/155

Subbed 75lbs for thrusters. First time doing those. Holy crap! I should have used the bar alone.

8:05

22/5'10"/175

torn ACL...surgery is a week from Monday, so modified CF can be my "prehab" until then

"Fran"

21-15-9
thrusters
pullups

time: 6mins 10 sec

Notes: 75lb thrusters

39/M/178

CFWUx3(no pullups)
Fran-1st 6 pu's real, rest negs, 45# bar thrusters
15:58

65# thrusters these are FUN!! seriously I love this move
jumping pullups. I wish I could do pullups already. ugh. They are slow buggers to get strong enough for. even jumping pullups kill me. lots of rest breaks.
9:30
ditto what bckcntryskr # 276 wrote.

M/45/154
As rx'd 6:22 (last time 6:41)

26/5'11"/255
Time: 14:36

1 month in, much progress. I'll check back in another month, I suck too much to post daily.

Age 35
BW 149#

As rx'd:

5:32

f/122

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (50 lbs)
Pull-ups (30 lbs on gravitron)

8:43

Really getting down. I caught a bad case of the influenza in September which led to bronchitis. It took me a month to get back into the swing of things, but it's been 2 months now and I still don't feel like I've fully recovered; feels like there is scarring of my lungs -- or something. Man, my performance was really peaking before this. Aah, just venting.

21/m/155

5:13 as rx'd, down from 5:58 last time.

Did this outside while it was snowing pretty hard. Lovely weather we're having in southern Ontario.

#286 demo

I head ya. I'm still getting over a bout of bronchitis right now, is taking a long time, weeks. Also getting over quitting smoking, so a respiratory double whammy. Sucks b/c it's not a matter of just feeling "sick", but lungs that simply do not have the capacity for much work right now. Grrr.

Oh yeah, plus I'm new to CF, so my body is saying "what the F are you doing to me?!" Feels good. Doing Fran tomorrow and will post my stats.

3:35 as rx'ed, 3 seconds slower than last time. What do ya do? I felt a 3 minute performance going into it but I defeated myself on the round of 15 chins. I went straight through on the first two rounds of thrusters, which is new for me, but then I went 7 and 2 for the last round, which cost me a PB. I recovered quickly afterwards so I had more in the tank, the head just wasn't there today.

Thanks to Intent for videoing and timing, plus the encouragement.

Post-1K row.

M/35/69/170

6:43...about 1 min faster than last time. Weird because I felt more rested and stronger last time.

M/32/5'10"/200lbs.

Finished as Rx'd in 7:00:86. Missed sub 7 by just a bit, but still took 23+ seconds off of the last Fran.

24/F/130#

70# thrusters
pullups

Time: 16:48
better than last time but not where I want to be. Plus, last time I could only get up 40# thrusters. So happy I got up 70 the whole time today.

29M/165#/5'6"

As Rx'd: 5:55 (PR)

Last two Fran's were:
7:53
11:23

so still making progress. Hopefully down to 5:00 or less next time. I was 100% toast after this. I had that helpless guilty feeling you get after you get your ass kicked where you just want to go curl up in a corner & drown in your misery. I kept telling myself, "wow! you successfully kicked your own ass worse than anyone else has ever before. Congratulations."

I also had grand visions of going for a 2-3 mile run after I did Fran. Well. That didn't hapen.

YES!

as rx'd 2:57, (PR by :09, finally under 3)

M/31/6'1/195 lbs

CFWU x 3

As Rx'd

8:12 min

CFWU, without back extensions.

Then "Fran" -- 8:41.

The pullups were non-kipping, with special assistance by My Left Foot.

Presses were done with a leftover cat litter tub with a hunk of old concrete inside. Aw, yeah. The girlies all come running when I drag my cat litter tub on the scene, y'all.

44/177

Fran, as rx'ed: 3:57

Finally a sub 4, this is a PR by 5 seconds. Thrusters were: 21, 15 and 5 + 4. PU were 21, 8 + 7, 9. Picking the bar up for the last 4 thrusters was a miserable thing to do, my goal was to go all thrusters unbroken so as to not have to put that damn bar down only to have to pick it back up to finish the set.

The next 20 minutes were spent grinning about the sub 4 and trying to find where my lungs were hiding. David

#288 Stark0311

Double sorry's to say it, but, it's nice to know I'm not alone. This was my first time with bronchitis -- it suuucked. We'll be back up to speed, soon, though, right?

Regarding the smoking thing, I inhaled *at least* a box of reds every day for so many years I don't even want to say, but one day I decided "Nope, no more". That was almost 8 years ago. Truly, how I quit is a mystery -- how I lubbed me some cancer sticks -- but the fact remains; I did it.

Good luck with Fran tomorrow!

As rx'd:
3:51. Finally a sub 4! Last few thruster were pretty sloppy though! Never know four short minutes could hurt so bad!

Don't scoff the 95lb thruster.

I've logged 1 month of CrossFit workouts and my perspective on fitness will never be the same.
Bring it on.

4:55 Rx'ed
First time sub-5 (5:32 old PR)

6'3" bw 217.

Sean A. couldn't do a pullup 10 weeks ago and today got a 6:48 PR (down from 9:58)!
Beast!

Fran was the Warmup, after that did:

50 lunges
40 GHD situps
30 wallball
20 kb swings 16 kg
10 box jumps 30 inch
20 kb swing 16 kg
30 wallball
40 GHD situps
50 lunges

11:56 as Rx'ed

Not motivated but did it anyway. Old PR 6:12, New PR 5:47.

Need to get stonger at pullups.

5:45 as Rx'd

laid on the floor for 10 minutes afterwards - I think I saw Jesus.

- new PR by 45 seconds. Helps so much to have a buddy time you and yell at you when you want to take breaks.

5:18 – tied my PR and with less asst this time. I am so close to being able to do real pull ups. If I had the kip down I am pretty sure I could.

Did a second Fran but energy had quickly died so the time was horrible.

Then did KBS, reps of: 35-35-35

I juice (veggies) in the am all the time. Going on vacation so bought some wheat grass/greens powder for the trip. I used to drink this a lot until I got a juicer. Anyhow, this particular brand was not very tasty and though I had drank it about 80 min prior to working out, I though I was going to throw up greens powder all over the gym. Imagine that- green pukie in just a 5 min workout. I wonder if they would all still be ready to try crossfit….
Ha ha
Erin

Fran time was 10:48, thrusters felt real slow. I am amazed at anyone who can get a time in the five minute or less range. That is so impressive. It gives me something to really work towards.

46 196

4:26

pullups weak link by far

Warmup

as rx'd

thrust 15+6/7+8/5+4
pull 12+9/7+8/3+3+3

8:59

5:49 as rx'd

27/M/187/5'10"

8:34 as Rx'd

27/165

3:54 YEAH!
getting stronger
peace, late

27/165

3:54 YEAH!
getting stronger
peace, late

26/m/168/6'0"

as Rx'd

5:39* 2 seconds less than last PR
very happy because my legs are still pretty sore from the last block and my back felt very weak.

m/30/165/66"

As rx'd

between 13-14 min. I forgot my stop watch. I am getting stronger on the trusters, they were all really solid. Just need to pick up the pace.

19/m/170/5'10"/crossfit for 2 months steady

2nd Fran, as rx'd
9:30 (30 sec faster than previous)
All sets broken. i'm mastering the thruster...

7:04

PR by 1:10

M/28/195lbs

As rx'd - 20:05

Mike: Heavy Fran, 20 lb weight vest and thrusters at 115. 11:55

Did a double today.

M/37/225

7 Sets, for time
10 SDHP
30 Dips

18:30 3x1 dips were a slow-down

Then went on to Fran (which is when the world ended)

1st set as RX'ed. Got very wobbly and struggled to get the weight above my head (with 210 bar dips in the bank already), so I dropped all the way back to 65 lbs. Nailed good form, unbroken sets and full extension on top, so it was worth it.

12:10.

Linda tomorrow morning.

31/M/190
As rx'd 5:40
followed by 3 mile run in 26:26 and cool down and stretch.

36/f/135

65# Thruster
Pull-ups

6:51

37f/141

As rx'd:

New PR: 5:12!! ... almost threw up, but it's so worth the pain...

Viva CrossFit!

Rx'd light bar

17:12

m/38/178

As rx'd, 5:53. New PR. Felt like I was gonna explode into confetti afterward.

34/M/170

4:13

Attempted Fran today, but on my first thruster I felt this shooting pain through my lats...guess the cleans yesterday and Linda the day before didn't help...I think it's time for a couple days rest.

6:24

as rxd

7.31

Pukie came knocking!

last time on 8/26/07 time was 9.15

m/33/70/195

6:27pr

as rx'd

8:35 (last time was 10:12)

CFWU x 3

WOD as Rx'd

10:05

22/M/155

8:18 as Rx'd. First time under ten minutes!

male/165 time-8:25 with 75lbs

WOD - 3:49 - 9 sec PR

30 burpee pullups for time(wall was in the way so kipping was minimal) - 3:02

3 rounds for practice
15 ohs 85 lbs.
12 pullups
hollow rock
6 hspu
superman hold

m/33/70/200

6:27pr
Bwt was wrong on my first post

YES!!!!!!!! Did it. Sub 3 on Fran...(one of the many fitness goals I set for myself this past year!)

Age=27
BW=185

2:58 mins (PR!)

Been following strict Zone (paleo foods only) over the last 3.5 weeks on 20 blocks a day but it wasn't until today that I noticed a difference in my performance. And man am I pumped! Up until then (for over the last yr or so) I was doing strict paleo saving most of my carbs for pwo. Noticed things were getting a little stagnant so decided to switch things up. First 2 weeks were as tough as everyone says but not its all worth it.

Puke~ this sucked after doing Linda yesterday!

35/f/132
thrusters 70#
pullups slow cause I cant kip to save my ass!
8:28

6:13, 2:04 worse than PR. Just didn't have it today after 5 workouts in over 3 weeks due to hunting trip, strained back, etc. blah blah blah. Have to work on the sub 4 next time.

Dan Colson- Congrats! I so want to be a member of that club!

35/5'10"/190

7:55

5:01 not to bad havent been crosfitting for about 6 months or more, kipping chinups though, and long legs didnt always touch bench with butt on thrusters.

Am I the only one who notices that the last Fran was on 10/17 and not 8/26?

46 yo - 6' - 225#

CFWU X 3 less pullups

As RX'd

5:17

First round very fast but ran out of gas.

first post;
hit a super fran 21-18-15-12-9-6-3 PU and thruster
the more I do this stuff the more I love it.

d - 29m/175

3:42 as rx'd (pr by :10)

uncharacteristic break on 2nd set of pullups and too long a break before 3rd set of thrusters

j - 33f/125

7:30 (65#)

As rx'd

3:27

as rx'd 11:43 - didn't push it today, i've been sick for the past 1.5 weeks

Buff:

40 yo M, 210

As rx's: 4:33

Chest on fire

bwt:153

as rx'd: 4:46

PR, but I want under 4 next time

25/m/170

As rxed 11:32

26 yo M + 6'1" + 206#

One month in.

Fran, as Rx'd: 4:52, followed by:

Row 1000m
25 DU
Row 750m
50 DU
Row 500m
100 DU

in 14:43.

I started crossfit a month ago at the end of my club Ultimate season as a way to stay in shape during the winter, but it's taken on a purpose of it's own. Any other Ultimate players out there?

23/m/185

as rx'ed
5:14 PR

as rx'd

10:23

felt good for first time doing Fran.

As Rx'ed
6:35

M/21/165

8:16, as rx'ed!!

minute slower than last time, but as rx'ed this time

First workout since monday. Been busy working(read: school, work on prelim design, eat, maybe sleep, repeat) on 4th year design project. gotta love engineering undergrad :)

26 yo M + 6'1" + 206#

One month in.

Fran, as Rx'd: 4:52, followed by:

Row 1000m
25 DU
Row 750m
50 DU
Row 500m
100 DU

in 14:43.

I started crossfit a month ago at the end of my club Ultimate season as a way to stay in shape during the winter, but it's taken on a purpose of it's own. Any other Ultimate players out there?

Linda: 30:30. Off PR by 3 min.

as rx'd

7m 15s

188# 26 M

25/5'10"/180

as rx'edjust over 10minutes

anybody from queensland here??

40 M 190#
CFWU 3X Only 2 pu though

6:02 as rx'd

Question about thruster form:

When performing the squat portion of the maneuver, are you supposed to rack the bar on your front shoulders like a front squat? Then somehow transition from the front rack (with humerus parallel to the floor) to press position (with humerus perpendicular to the ground)?

I actually keep my arms in press position the whole time, but I think that makes the squat portion more difficult.

Thanks for your advice!

m 35 bw 159

done at crossfit

as rx 8:38

Fran - 5:09 (PR by over 4 minutes!)

Thanks for part III. Did some muscleup work before WOD. I am getting close. Look out J Rock, I think this is the weekend!

26/M/185

13:29

as rxed 2:55, 2 sec slower than PR.
after video review i can def make up time by squat cleaning the weight at the start of the 2nd and 3rd round, versus power cleaning it and resting for 2-3 sec.
post: flop around.

M/34/169
9:15
did 170lb pull downs and 45lb db thrusters due to limited equipt

"Fran"
Time: 9:25min
Three rounds, 21-15- and 9 reps, for time of:
105 pound Thruster
Pull-ups

5 Rounds:
20X Twisting Sit Ups On High Angle Slant Board w/ 12lbs medicine ball

SWIM: 1000 Yards

37/M/220

7:44

Subbed band (and at the end jumping band) pullups
55 lb. thrusters.

Ouch.

bleedcf you are a bad dude

as rx'd
My second Fran (1st was 9:00)
7:38

Goal was under 7:00, but still managed to shave 80 seconds off the Fran time since Oct. 17

m/40/171

Fran

scaled Thrusters to 75

7:37

this is a tough workout; my legs felt like jello after the first round of thrusters.

post: OHS practice 5 reps, bar 3x, 60# 2x

44/M/6'/185
TIME: 4:35 AS RX'D

NEW PR BY 32 SEC!
MY CREW WAS YELLING AT ME TO SUPPORT MY EFFORT. THIS HAD ALOT TO DO WITH THE BETTER TIME.

DID A TIMED MILE RUN 30 MIN. AFTER FRAN. TIME WAS 6:17.

I FEEL I AM GETTING BETTER AT ALL THIS. IT STILL HURTS GOOD THOUGH.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

Thought I was going to have a stinker today but actually set a PR of 6.20 as prescribed. BW 153.

Tariq

173/m/6'0
as rx'd 7:15

173/m/6'0
as rx'd 7:15

17/142/M

Awful today. 85lbs. for thrusters. That's only 10 over my scaled weight. I got 8:10 last time I did about 3 minutes better. I think it was the cold that got to me, and I might be coming down with something. Who knows.

As RXd:

7:16

BW 162 age 39
Fran
21-15-9
7:05PR

29/M/190

as RX 13:55

Looking forward to being on a regular work schedule again so I'm not waking up exhausted every day.

5:03

PR 4:57, empty stomach slowed me down

6:05, as RXed.

Improvement of 44 seconds.

2nd week with CF, 1st Fran:
as Rx'd 15:05

I am still really sore from Linda. I had a really difficult time with the Thruster grip and arm position. I feel like I am not limber enough to hold my elbows up to get my humerus parallel to the floor.

Any advice????????????

31/m/190
Fran: 9:23

My back was hurting this morning and I was trying to decide whether to join the IR for a few days. In the end, I went to the gym and found that they have a brand new oly lift station. It is awesome! I can finally work my OHS and snatches safely. Its all in metric though. This time I put 11.1 kgs on each side. Hopefully that's close.

As Rx'd (42.2kg)
6:21
PR by 10 sec

Its nice to see that after 11 months of crossfit I still get a PR everytime unless I'm sick, injured, hungover, extra beatdown or dehydrated. Thanks Coach!

-JP

39yom/195

13:00-Fran

33/M/210

CFWU - pulls/OHSQ

12'51"

Had to sub legs against wall pulls for straights after the 30th one...

23/M/135

13:46

First ever "Fran"

11/16/07
38,5'10,171

95# thruster
Chins

Time; 6:47

Frozen fruit smoothie with mixed frozen fruits, grape juice, small banana and 4 egg whites.

Jake #361 & Rich S #378,
Arm position in the rack will differ slightly between front squats and thrusters. In the front squat, you can all but release your grip on the bar in the rack, which allows for the humerus to remain parallel to the floor with the elbows high.

On thrusters, you will be transitioning from the front squat right into the press, so you will need to have a decent grip on the bar. Few people can keep a sufficient grip for the press portion while keeping the elbows high in the rack as in a front squat. I would recommend keeping the elbows as far out in front of you as possible while keeping all 5 fingers on the bar while firmly in the rack position. If the elbows are tucked in too far, there will be a tendency for the bar to travel out in front of you, pulling your center of gravity forward in the process - this is highly inefficient and a lot of energy will be leaked in the process.

Bar in the rack, sufficient grip on the bar for an efficient press, elbows out in front of the bar just enough to hold the rack during the squat portion. That has what has worked best for me.

Hope that helps.

m/34/6'0/205

wod done as rx'd 8:10min pr...made me very humble

FRAN as RX'd = 4:58. A new PR by 13 seconds. I'm ecstatic to be under 5 minutes. Thanks Coach and CrossFit. My fitness continues to improve daily.

21/m/6'6/215#

as rx'd 3:16.23 (PR)

last time aug 17th,2007 4:33

followed up with as many squat variations as i could think of with 225# ohs,front,back, sumo, elbow, split, step up, jump, deep half squats. overall did 200 reps@225#

M/37/175

What a killer workout... 500m row and light stretching warmup. Blew away my previous PR of 6:34:

4:58

As always used 45# DBs cleaned from floor for thrusters - I like the stabilizer muscle work you get from dumbbells. Squat below parallel. Next time will go for 4:30... Did some clean and jerk practice afterward, but too thrashed to do much. Two sets of L-pullups: 12,10.

3:51

9:57 As RX'd

M/22/185

Fran as Rx - 2:57, pr by 4 seconds. oh, plus an extra thruster on the first round because i lost count, caught on video.

today marks 3 months since i started crossfit.

afterwards, i puked and puked and puked for about 10 minutes.

dmarsh: thanks a lot, that's a very helpful description. My fran time made me mad (see post #135), but I won't let her become my nemesis!

M/28/270/5'9"
Fran
21-15-9-3
I did it in around 10 minutes. Still don’t have a stop watch. I subbed jumping pull ups for regular pull ups. Have blisters on my hands from Linda. We have a love hate relationship. I hate her and she loves to see me suffer, but when it is all over I love her again.

43/6'1"/188

as rx'd 4:22

was pushing for a sub 4 but my pull ups totally failed me at the end. broke down as follows: thrusters unbroken, pull ups 21, 10-3-2, 3-2-and 4 singles. i was at 3:35 going into the last 9 pull ups and i just cratered. well i have a sub 4 in the cross hairs now. know what i need to work on.

sailorcrew: great job on the sub 4. get you next time.

steve liberati: congrats on the sub 3. high five to you if i high fived. knuckles.

5:29

as rx'd:

4:42

7:05

Last Time
6:56

070826
As Rx'd (First time with rx'd weight)
8:57

CFWU- passthrough stretch, ovhs 45lb bar, handstand-takeoffs, push-ups and landings.
Fran
as rx'd 7:36

30/m/155

as rx'd - 3:24

9:42

22yo/m/165

first time using the full 95 pounds, and pullups were more solid than ever, only had to break it up on the last set, 6+3. anyway first RX'd Fran: 8:13

29/M/6'4"/200#
As Rx:
8:34
First time squatting in a while. Faster than last time, but 45 seconds of my PR.

32/F/5'10"/154#
65# Thrusters
Six seconds slower than last time.
7:23

28/m/130

As Rx'd except with 60# - 8:42 - w00t!

10/19/07 - 10:43
8/26/07 - 12:32

Fran in the snow.

7:32 as rx'd

Over 2 minutes slower than last time. The cold and wetness slowed me down but overall a poor effort.

37yrs/m/5'7"/160
3:34
Felt awesome.

65#
17:49

Livestrong!

As RX'd 95lb
7:14
10 lb heavier and
30 seconds faster than
two weeks ago at the North Santa Cruz Cert
this makes me happy

5:42
PR by 27 seconds

Sub 5 next time this comes around!

m/37/6'3"/200

2nd work out today, but still 2 minutes better than previous pr. pullups are still the limiting factor.

as rx'd

8:24

As rx'd, 4:19. Not great, but the best I could muster today.

50/M/155

Holy cats, my second 2-minute drop and second PR in a row! Its really working.

8:16

7:09 Ha, ha, that was a good sprint. Didn't feel very good after for a while. Did this one at the station.

She's back!! Time to go wrestle with Fran! Nice job Homer, and holy cow Jim

9:20 as Rx'd

16 Nov 07

CFWU x 3
15 sec. Samson stretch (each leg)
15 OHS w/PVC
15 situps
15 back extensions
15 dips

WOD
"Fran"
21-15-9 of:
55# thruster
pullups

14:50

Pullups took the most time, but I did them strict out of habit. Kipping would've definitely been quicker. Oh well, still felt smoked at the end.

Made one skydive today (even though it was cold) with a buddy who's back from Afghanistan. Had a blast!

I made up Linda today.

10-8-6-5-4-3-2-1
85 lb kettlebell deadlift (as much as I can fit on my kettlestack... was too light)
55 lb power clean
pushups

15:41

I have to jump on the Rob Miller bandwagon and state how great his instruction is. I am still a ways out from my first true muscle-up, but I know when I do get one, between his excellent instruction on the video, and what Pat Sherman passed on at the Toronto cert, I know that their cues will be ringing in my ears when I finally attain it. Truly great trainers, indeed.

Allan

m/55/200

5:46

14:56

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

M/28/6'2"/205

3:28 rx'd (pr by 11 secs)

50 mins of freddy's "dread time"

very surprised considering how f'ing sore I am from Linda.

Starting today, I'm going to post for my CF buddy, Tammer (TMOE.pk) since he is too lazy to keep track and post himself.

WU
1,000m row
3:24.3 (GMT)
?:??.? (TMOE.pk)
CFWU excluding squats and pullups (GMT and TMOE.pk)

WOD "Fran"
5:29 as RX'd (GMT - PR! by 1:36, 7:05 was first attempt of Fran on 10/17)
11:16 w/ 65# thrusters and assisted PUs (TMOE.pk)
3:55 (Jonathan)

Cooldown
~1 mile jog home, ~8 minutes (GMT)

Encountered a fellow CrossFitter for the first time today, Jonathan, used to train at BrandX. Solid guy, gave some good pointers too. He planned on tackling Josh, but decided to join us to do Fran instead. Can't wait to make the pilgrimage to CrossFit HQ in January, and now I want to check out BrandX as well while in CA.

Still hurting a bit from Linda and the last WOD cycle, but am ready for what's in store tomorrow. Bring it on!

had to sub pistols for thrusters:
Nolan: 4:05
Ramira: 6:26 with low-bar 10,7,5 Pull's 42,30,15,squats
also, maybe, posting a little drunk, I love Holland!!

nadiuuuhhh! fantastic time grrl!

OPT mommy; that is a gimongous improvement! congrats.

and then there's me - 25/f/5'2/127#

breakfast: run 46 minutes = 6.04 miles

WOD:
time = 6:45

bleah. 14 secs slower than last time. i thought i could maybe get a sub 6 today but nope. sore as all heck from pushin it thru Linda yesterday, and all by my lonesome; i don't push as hard when i don't have one of my sheroes watchin. i hope Jennie n Shelly will do a make-up for this one when they get back from camping... and then i will suffer with them..... and attempt a new Fran pr.

rock on CrossFitters!

m/20/6'0" 172#

A few days behind due to midterms, did Linda today...

Linda as Rx'd
DL: 255#
BP: 170#
Clean: 135#

Time: 25:20 (PR)

about 3:30 better than last time.

24M/6'6"/245lbs

As Rx'd: 3:12 (18 seconds slower than my PR)

I ate too close to the workout and felt bloated, and i bought a new CPU game and was playing it all day. I tend to get dehydrated from being mezmerized by my game and it makes my workout suck. Enough excuses for now. I'll have it back down into the sub 3's net time.

OPT: Welcome back general!

Introduced a buddy to Crossfit today. I'm still a newbie and this was my first Fran as well.

Steve 14:50
CS 15:15

Shaun: M/6'3''/195

3:10

Scott: M/6'2''/195

2:13

m 34 150

4:17

As RX'ed 3:03 (PR)

40/m/160
As Rx'd
10:35

32/M/5'5"/207

400M Run
CFWU -PUs 1 round (globo-gym closing in 30 minutes)

WOD as Rx'd 11:03

Guess I had time for more Warm-Ups.
Back, Glutes, traps still dead from Linda.
These are the women my momma warned me about.

Rob_ME where the are you?

6:40...and i'll be spent for a while

M/45/145

CFWU- ony 5 pullups per round
Shrugs and high pulls for WU
45x7,65x5,95x3 thrusters for WU

Did unbroken for my last "Fran"
This time I used a "Fran Plan" and broke the rounds into thirds and on 10 seconds rest between.
Not quite as "planned" but PR'd by 40 secs.

8:49

ken c, nice. not long till the sub 4.

The suckiness of the last 30 seconds of this workout is only eclipsed by the suckiness of the recovery.

Total time 16:16, with first 27 pull-ups kipping and the rest jumping. Compared to 8/27 I am 1 minute and 19 seconds faster and I did 6 more kipping pull-ups before switching to jumping.

I'm not up to the elite level, but I'm making steady progress!

M/22/175

First time with Fran, not a good complement to Linda.

12:32

M / 5''6' / 195 / 22

11:55

Had to do this in the cat room. My lungs were on fire with kitty litter.

Two days later and Linda's still out to get me.
Fran as rx'd. 10:57 PR by 13 seconds.

7:07

Pre: a few shaky thrusters and pullups to catalyze the conversion of jellied, fearful weakness into defiant, adrenalized anger toward the iron.

During: a grueling pace toward a new personal record; I wanted to break Fran within 6:00 minutes, which I accomplished in a painful 5:46.

Post: savoring that bloody, copper aroma filling my mouth and sinus cavities, sucking air between hocks of choking phlegm and nauseous belches, shakily sipping water held between barely responding, numbed hands.

I am ridden hard and put up wet. I don't think any of the ladies so far has taken me so close to my limit as Fran has today. Je t'aime, ma cherie.

M/25/220/5'8

14:00 mins

I'm a lowly, pitiful excuse for a man! LOL!

Tried to start with 75lbs. Wasn't happening.

Switched to 65. Still no luck.

Finally managed with 55lb. thrusters and mostly jumping pull-ups. Total time: a miserable 20 minutes flat.

m/157/6'1"/33yo.

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

22/230
wod as rx'd

4:32 new pr by 1:20

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSs

43 210

as rx'd

7'18" i know i can get this under 6 min. too much time sucking wind bet sets-find it esp hard to breathe during thrusters.

150lbs, 5'10", male, 30 yrs old.

17:47

anything overhead is more difficult on the ship

5'8 196m
first fran
8min exactly

27/M/178

Fran as RX'd...2:45. Not my best, but I'll take it. I lost time on the last set of pullups. I lost my grip strength and had to drop from the bar with 1 pullup left. HORRIBLE!

M/27/175
CFWUx3
WOD as Rx'd: 3.55 new pr and first sub-4, I was pretty pumped.

#427 -
scott, awesome time. Just wondering, are you zoning? If so how long?

36M/5'10"/171#

As Rx: 5:07.

43 seconds faster than last time.

As RX'ed

3:39

Team Fat Kid @ CrossFit Clarksville

28/F/5'10/140

I just found CF 2 days ago... decided Linda wasn't where I should start, so officially started on yesterdays Rest Day ;)

I'm taking it very easy this month, learning the motions and trying to convince the bf to do it with me (so I don't have to wait around an hour for him to do his workout, I guess I could jog home 2 miles and still beat him back).

Fran today with 10, then 12.5, then 10# DBs
Pull-ups on the machine with 60-50-60 counter weight

Im not sure my gym has a pullup bar! I may have to ask.

Time was 7 or 8 minutes (more than 5, less than 10, can't see the clock without my glasses on) but I wasn't really timing myself obviously. In fact, I got a break after the 2nd set of thrusters because someone hopped on the pull-up machine.

BF did some really light thrusters at the end of his stuff and liked it.... may convert him yet!

5:38

5:56 with 30lb dumbells. I had heavier ones available but I heard dumbells make this significantly harder and I haven't done thrusters for months because I suck.

"Fran"

6:07--PR by 40 seconds.

Was shooting for sub 6, but I'll take it. Still getting back to strength after a lingering bug. Still improved by 40 seconds, which is great!

m/33/170

Oct 17- 11:53 (first Fran)

Today- 8:20 (PR)

Both done with 65# thrusters. Felt great about the progress! Time to go up with the weight!

Thanks Freddy

I was absolutely horrible today.

FRAN
21-15-9
THRUSTER
PULLUPS

had to split the first set into ten and eleven
split the second into 5's
Split the 3rd into 2 sets of 5 thruster

Pullups were horrible I need alot of practice at these overhand and underhanded.

Pullups into sets of 4 and 5

Finished in about 15 minutes then I dropped weight to 65LBS and punished myself with an extra 35 thrusters.

31/m/150#

9:38 as Rx'd

Very disappointing. More than a minute longer than my previous best. (this is my 3rd Fran)

M/38/6'4"/240
My first Fran!
8:33

30 m 165#
Fran as rxd
8:21

Fran 12:34 felt great when I was done. I am so impressed by everyones times. I am so inspired to push myself to the limit when I read the comments.

I am amazed some of you can do this in under 5 minutes, let alone under 3! I struggled through at 14 minutes. Post: 2x5 HSPUs, and 15 minutes of very necessary stretching. HSPU are quick becoming one of my favorite (though weaker) exerices!

Waiting for my boyfriend to get home and report on CrossFitHEL's WOD. The Kicker looks like a Killer!

38/M/218lb/6'2"

800m run
21 0-bar (45lb) thrusters, 21 pull-ups
400m run
15 0-bar (45lb) thrusters, 15 pull-ups
400m run
9 0-bar (45lb) thrusters, 9 pull-ups
800m run

time 24:45
MaxHR 173
AvgHR 156
560 Cal

39yo/5'11"/220

OK, I'm somewhat reluctant to post this time. I'm improving, but nowhere close to the rest of you.

as rxed - 18:07 - 49 seconds faster than 8/26 time, so its a new PR.

Can anyone help with wrist pain during thrusters and cleans. The position with the bar on chest/shoulders kills my wrist. Spend a lot of time between reps stretching wrists. Pain is where hand and arm meet - in the wrist.

Please, if you have an suggestions post or e-mail me.

Thanks

Scott

28 yom, 180 lbs

6:57 as rx'd

8:47

4:54 as Rx'd and a PR!

First sub 5, and 4:30 is within easy reach (mental wuss out at 11 in the round of 15 thrusters). Need to work grip endurance to get even lower. Woohoo.

CFWU X 2

Fran with 70lb Thrusters

12 min

37yom, 336, 6'4"
3rd consecutive crossfit week

90lbs. thruster
assisted pull ups

8:51

CF'ing on my own since 09/03/2007...finally got the nerve to post. I'm a firefighter/paramedic in the SF Bay Area with a drug-free powerlifting background (haven't competed in over 10 yrs., though). Nothing compares to CF...my overall health has greatly improved since I started, as has my technique (PL'ing at least taught me to recognize my form weaknesses, not to take short cuts, and not to underestimate the program).

My first "Fran" was horrible (I believe in the 20 minute range with only about 5 pull-ups on my own...jumped most). I'm no quitter, but that hurt in many ways...and the WOD videos consantly mocked me. A ray of hope emerged when I actually completed my first "Linda" scaled down to 315/225/135 even though it took me 42 min. to complete @ an average HR of 158 (ouch). From the outset, my goal was simply to finish every workout no matter how. That "Linda" proved to me I could (though the applause I so desperately needed when I finished was not to be found).

Today my "Fran" goal was 10 min., which I knew would be a challenge, but I'm an "evangelical CF'er" (according to my co-workers--and the flock continues to grow!), and believe that huge improvements are possible with consistency...and that I've been (I've only missed two unplanned WOD's due to scheduling, and they were both back squat single days, which is one of my few strengths here). I'm nowhere near you animals on here (especially when I gotta run), but EVERYTHING is improving (and I'm losing body fat, if the way my clothes fit is any indication).

"Fran" today was 9:49. Thrusters as Rx'd...AND 30 pull-ups on my own (I jumped 15)! Wow. I LOVE THIS SH**!!!

6:29 as rx'd

24/5'10/190

12:30 mins

pullups still my weekest

40/M/170

Subbed 45lbs DBs for BB. Otherwise, as RX'd: 7:28.

27/185/m

90lbs thruster
assisted thruster

16:12

my first workout...buddy was doing it and I asked to work out with him...oh what joy!

20yom/140#

9:29 as rx'd, compared to 8:24 last time with 85lb. Very pleased with this :) I love fran, my whole body was shaking afterwards... by far my fav WOD. Looking forward to doing it again

24/f/5'6"/148

subbed 55 lb thrusters

15:30

CFWU x2
ROM's
Burgener Warm-up

WOD
:03::07

Missed going sub :03 again by ::07.. WTF! Thought I had this time. But to quote Uncle Henry- "The Iron never lies".

Get some,Go again

CFWUx2
6:45

I love this wod

Fran

56/M/188 Well.. 1st time as rx'ed. The extra weight on the thruster was really telling. 18:07 At least I have lots of improvement ahead

47/F/125 13:52 thrusters at 55 lbs

41/M/172

7:10

9:02

#184, Jeff - regarding training your team CF-style - a fellow named Jason Rojas posted a couple days ago, on the 14th, as a junior-high football coach, about getting great results training his team CF-style. Search "#169" on that day, or "football".

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/150

WOD as rx'd

4:32(pr by 20s)

First time completing 21 thrusters unbroken. Need to continue that intensity through the 15's. Next WILL BE sub 4.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

I'm so envious of the sub-5 minute times. My first Fran was in April or May, and was 15+ minutes at 65#. Last 2 have been 75# ... wish I were ready for it as rx'd but there's just no way right now.

Last time was 9:41 including time between starting the watch and getting in position, and finishing + getting back to the watch to hit stop.

Started with modified CFWU x 3 (situps x 25, pushups x 15, pull-ups x 5, good mornings @ 45# x 10)

Tonight: 9:00 flat, including start-up/finish time.

Pleased to see almost a minute taken off of my previous almost a month ago, and with a somewhat painful right knee. Thrusters are still murder, but they felt about 10 times as strong as last time. I did a lot more consecutive reps this time around, but with longer breaks in between sets.

My kip has gotten two times better and my pullups were strong, but all sets were broken.

I don't think I'll up it to 95# until I can get < 5 minutes at 75#. Was brutal anyways.

Age 51/BW 250# as rx'd 12:39
all pullups jumped. "FRAN" kicked my butt, yet again.

15:12

(avgHR=148bpm, maxHR=177)

-pullups slowed me down, 15 was broken into 3x5
-narrow, hand supported thruster grip took the strain off my sore right wrist
-new workouts are great cause everyone of them is a PR!

Fran
BWT: 177
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (Broken: 6-5-5-5, 3-4-4-4, 5-4)
Pull-ups (Broken: 11-10, 8-7, unbroken)

Time:20 minutes. At first bummed because I was slower than pre-hip resurfacing surgery. Then soemone pointed dout that Ocober was actually the last Fran, and I beat that time. Excuses: I was still feeling effects of Linda--my shoulders were on fire for thrusters. Also, I felt a little pukie, I think from lack of food; may have to go with pre-workout protein to avoid this. On plus side, my wrists did not hurt--they killed last time; depth was good, also.

Things to remember, rack bar on shoulders, right to throat; look up, move head through arms on push-press.

Comment #472, scarter, for the wrist pain, which I had big time last time I did Fran, I strongly recommend wrist straps. This time with straps no pain. I got mine from prowriststraps.com. Also helped to rack bar all the way to throat. Good luck.

8:50

pretty good for a deer

Fran on Air
11:23

Fran- 3:28 as Rx'd

DMARSH

Thank you for the advice.

I've been battling a cold for the last three days, but I felt a bit better today. Three days without CrossFit is too long, and yesterday was my one month CF anniversary, so I decided to give Wednesday's WOD a shot:

7 rounds for time:
10 reps sumo deadlift high pull, 95lb
10 ring dips

I'm still sick, so I wasn't up for 210 bar dips (mental note: buy some rings), so I went 1:1 instead of 3:1. I still had to go assisted halfway through the fourth round. Triceps and shoulders continue to be a weak spot. The SDHPs were harder than I thought they'd be. I had to break the sets after the second round.

Time: 17:52

I'm looking forward to Michael tomorrow. That's always a good one.

25/m/145
scaled to 80# thrusters. 6:50

29yo/m/160#

CFWUx1.5
Fran as Rx
4:03

Looking forward to Crossfit at Village Fitness in Castle Rock, CO to really start going!

spin class then:

55lb thrusters (started w/65lbs-1st 5 only)

12:40

11:33. Strong effort, but it really wasn't there today.

21:21 as RX

broken sets obviously. The pull ups were worse than I thought I have been doing CF on and off for about 2 months trying to be more steady as I get more equipment.

Thrusters were not bad but damn the pull ups are what killed me.

36/184

as RX'd:
7:42 a$$ to ankles (gotta get faster @ thrusters)
heres how it went 21 thrusters 11pullups in, and the baby starts crying, 10 minute break to put her to sleep, restart the clock =\ what doesn't kill you only makes you more sore the next day =)

Congrats to all the sub 5 minute times. Amazing to believe people were calling OPT and Speal liars when they posted sub 5 minute on this forum 6 months ago and now the board is full of those times. Could this be similar to the theory of the sub 4 min run? Dr's used to say if you ran a sub 4 mile your heart would explode, until someone proved them wrong. anyway great job all!

Warmup: 21-15-9 of GHD situps, back extensions, dips & OHS w/broomstick

Fran: 15 kg thrusters and green band assist on pullups: 8:40

Could have done heavier thrusters but had a time constraint (daughter's Medal Ball at Arthur Murray!).. this fit in nicely with the 20 minutes I had available!

8:30

M50/170

6:45 as rx'd

15:56

23:30

23:30

FRAN, as PX'd, 13:43 mins. GET SOME!

38/m/194

7:21 as rx'd

M 36 5'10" 158.5#

Thrusters with a pair of 30# DB.
Jumping pullups.

Lost some time in the middle because Heart Rate monitor doesn't want to work sometimes. Swore. Kicked the water bottle over. Lost time.

22:59, HR: 159 avg, 179 max

29/M/165

As Rx'ed (finally! Yay!) 12:19.

44/m/71 kg

CFWU x 3, fewer pull-ups

Fran with 25 kg thrusters

19:05

11/17/07 (day behind)

M/51/170

Warmed up with 20 min. int. run on treadmill + 1 rd. mod. CFWU

WOD - 18:45

sub'ed 85# for 95# thrusters; broken sets.

My PU bar is outside, about 150 yd. from inside gym. I spent a bit over 7 min. total going between the 2, so my time would have been better without the distance. I could have jogged, I suppose, but the thrusters whipped me.

Did sub-10 minutes for the first time last time. Decided to try something different and go for sub-5 minutes with a lighter weight (per a BrandX suggestion).

Scaled to 65# thrusters 4:39

Sucking wind for a loong time afterwards. Thrusters were unbroken, but took one break in each set of pullups. Next time, I'll see if I can't raise the weight back to rx'd and get the time closer to 5 than 10 minutes.

m/33/69"/184

PR baby! As rx'd

14:25

M/37/69"/185

14:30
85 lbs

DNF

Got to the 3rd thruster of the third round in 3:55 and was literally unable to continue. did first round of Thrusters unbroken, which was a mistake. Today (next day) my legs are about as sore as I can remember them being.

Ran 4miles before Fran...but I still SUCK

16:11

60# for Thrusters
Pull Ups Slowed me Down......

C) 4:20 [Change: 45 pound thruster]

A) 5:38 [Change: 12 pound thruster]

Fran

Scaled to 15/12/9
95# thrusters
No kip pullups
Broken sets
26 minutes

Thrusters suck! If it was a front squat then your hands would barely touch the bar, but I found out quickly that didn't work...too hard on the wrists. So I had to just hold the bar at my callarbone during the squat, hard on the shoulders, that. Maybe I was doing them wrong, bu that was quite a difficult workout. In hindsight I should have used less weight and worked on developing my kip so I could've receive more met benefit.

Okay so for Fran yesterday I thought it was 3x[21,15,9]. Now I see why it was dang near impossible! Tooke me 67 mins.

4:55 as Rx'd.

Last time (17 Oct 07), I posted 5:45, which was a huge improvement (1:54!) over my previous time of 7:39.

So, after that huge performance increase, I have now cut an additional 50 seconds off of my Fran time, in only one month. Nice!

31m/160lbs

7:27 (scaled to 85# thrusters)

Trying to perform the WOD as a sub 5 min workout as suggested by the Brand X affiliate site. Pull ups still take me awhile.

Fran:
45 lb dumbell thruster
assisted pull ups (first 10 no assist)

9:07

I will be doing Fran on Sat.

I knew I didn't have time to work out Friday, so this is what I substituted:

Move 36 (80#) Bags of Concete from front yard, around side yard to backyard:

Load 3 Bags into wheel barrow, run to back backyard with load.

Unload and stack.

Run with wheelbarrow to front yard, load 3 bags.

Repeat process until all bags where in back yard.

Then, lift each bag into mixed, one at a time.

What a great workout.

Thanks for the encouragement mwade.

I will be doing Fran Saturday.

scaled to 68# thrusters
6:40

24/m/170

first fran

as rx'd: 10:57

as rxd 6:19

23/m/173

3:10 as rx'd ---- previous best was 3:45.

38/m/190

Dumbell
Thrusters at 45#

11 minutes

m/180/18/6'1

as rx'd
9:57...finally im in single digits!!

M/44/154

Couldn't do 95# so started with 75#

Broken 1st set on thruster- 21 pullups

5, then dropped to 65# for last 10- 10,5 pullups

9 straight thrusters 65#, 9 straight pullups

9:55

29/f/125

rx.. pr.. 4:35
i'm chasing y

29/f/125

rx.. pr.. 4:35
i'm chasing y

29/f/125

rx.. pr.. 4:35
i'm chasing you, nadia!

DONE SAT Nov 17

wu
pullups, pushups, squats, overhead squats, goodmornings, burgener wu, snatch balances

wod-Fran as Rx'd

7:29 total-new pr

Situps after
MC

i blame the 3 retarded posts above on the laptop in the gym!

23/m/200
AxRX- 8:32
Pullups very broken, keep holding time back.

28 yom 225#
Fran as rx'd - mix of kipping and jumping pull ups
6:42
almost 1 minute slower than my PR - damn

M/27/6'/195

10:00

Rx'd 9:20
First time with full weight and full Rom butt to calves.
Now to work on less breaks.

Barri as rxd 10:14

Shay 45 pounds 6:14

Carole 45 ponds 7:10

10:30!

26yom/175

5:15 as Rx'd

Jeff @ home 4:34
sub'd 116# Thrusters
thrusters broken 15-6, 7-4-4, 5-4
Charity
sub'd 65# thrusters
3:58 (- :22)

Most closest to prescribed ever. #95 thrusters, 1st and 3rd sets unbroken, 2nd 10 n 5. 1st round of pulls had to use the bar I used for thrusters in a kind of heel on the ground L pull. 2nd n 3rd palms in on normal bar, chin over bar.....10.13.

22/M/185~
Subbed for 75#

12:50

Was doing this outside in a blizzard... so I am happy enough with this outcome!

20 Min
21-15-9
Thr 30# 3rd 21 (15) arm
Pull SA

5:55 as rxed

as rx'd:

6:30 (PR by 3 minutes)

45/m/180
fran
10:30 didn't have it today

This was my Second time doing Fran. I finished in 8:40. Just over 2 minutes faster than my first Fran time. My goal was 8 minutes, but the pullups were kicking my ass towards the end. The kip is getting better, but I still wound up doing a lot of singles towards the end. All the thrusters were done unbroken.

8:37 as rx'd

12:00 flat as rx'd.

FRAN, as rx'd, 14:43

woops, make that 13:43

45 yom
210lbs

9:30 as rx'd

6:34

27/m/168

as rx'd

9:42

32/male/167

7:38

Should have been faster. I expect under 7:00 next time for sure

Holy Cr@#!!! Me no likey Fran.

14:25

12.5 lb DB Thrusters
Assisted PU (purple band)

I was breaking the PUs into ones at the half way point. YIKES! The thrusters were better than the PUs but dear god, even they were horrible. Well I guess I have something to work towards serious improvement. That's my optimism shining through the sweat!

WOD #1

10 min

55lbs Thruster
2-3 Pullups, reps completed with 100lb wide grip pull down.

BW 127, CFWUx1, bear w/ bar, thrusters

75# thrusters 8:58; first time with 75#. Last time with 65# I got 5:27, so I thought it was time to up the weight. Next time I'll stay at 75 and try to improve.

26yo male 185lbs

as Rx'd: 7:41

6:35 as rx'd

PR!!

5:52
same as last time

12.23 sub'd 50'b bar.

it's coming...

28/m/200

as rx'd
7:56 (PR)

M/22/150 cfwux2

As rx'd: 5:58 PR

as r'xd

5:55

Fran as Rx'd
11:45

Mike Donnelly

9:56 as Rx'd

m/32/175lbs

"Fran"
r1=2:46
r2=6:04
r3=7:54
P.R. by 0:24, first time <8:00!

Short Breaks (<<30 secs) between sets, Hip Drive, & think Intensity.

fran 9:47 as rx'd

had to do this with Michael on saturday

09:31 as rx'd

6'2 210 43 yoa

4.32!! PR by 1.17, mostly because I can finally do a lot of kipping pullups.

In fact, not coincidentally, another PR today is 21 pullups.

Rounds were:
45/48
47/1.07
31/33

A good Fran was possibly the only thing that could break my frustrated mood after listening to the Alabama Crimson Tide's miserable failure today. Football games - what a silly thing to let oneself get upset about.

We are building a small group of CrossFitters at our fire department. The 3 of us finished Fran in 18min. We are loving the WOD - keeping them coming!

3:47 fran and a half an hour recovery time

33/M/185

WOD as rx'ed

12:47

BW 70kg
3.14
40kg Thrusters
Kipping Pull Ups C&P Bar

23 y.o 155lb male
as Rxed - 6:51

Definitely not feeling it today. Beer last night and only a smoothie for lunch today.

11:30 as Rx'd, almost a minute slower than last time.

Male/35yrs/190lbs

Fran with DB's 90lbs

7min 28sec

9:50 ring pull-ups

10:00 flat, disappointed as this was only seconds faster than last time.

80# thrusters
kip pullups

10:12

Did this a a couple months ago when first starting and had to use 65# and do jumping pull-ups. Happy with progress....as rx'd soon.

M/39/6'2"/205

As Rx'd

8:29 (PR)

m/29/194

5:26

Had to do jumping pull-ups to finish off the normal pull-ups I could not complete. I had to do this for each of the 3 sets. This is what I did back on August 26th. I did beat my last time by 1:53 seconds!

m/165/6'/29
11:34
85lbs thrusters

5:29 as rxd

31/m/205 - 15:53

Running Fran

Ran 400m before each round of 21/15/9 of assisted pull-ups and 50# barbell thrusters.

been sick for a week...9:23 as RX'd

CFWUx3 (no PUs, 10 dips per round)
7:11

as rx'd 6:54

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

WOD as rx'd: 8.21

Almost 30sec slower then last time =(

M 48 70" 178

"Fran"

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

4:32
---------------------------------------------------------
Compare to 070826

4:55

26/m/151/5'6"

95lb thrusters
6:23...

39/M/170

cfwu

as rx'd with 95# thrusters

10:30

M/31/196

CFWUx2

Fran in 4:01 (3:40 last, pr)
On the 15's of pullups, I psyched myself out and thought I was only doing 9. Then I got back to the barbell and thought WTF am I here? Confused and went back for the other 6 pulls and went on with it, but stupid me.

14:30

PR only because it was the first time as Rx'ed.

32y/o m @ 170#

Last time we had "Fran" I posted:
I can't wait till our next date...might get lucky!!

Well I wouldn't call it lucky but...thrusters w/ 95# w/o to much difficulty & bested my time by almost 7 mins.

08:22

Brandy Bwt:152
Thursters @ 65 pullups @ 70 off
:8::47
Christine Bwt:137
Thursters @ 35 pullups @ 90 off
:11::33

Scaled for Buttercups

Fran:
45 lb dumbell thruster
assisted pull ups

9:10

M/35/165lb
1900 HRS
First WOD as rx'd
12:59
Thrusters broken into 3 4 5 reps
PU straight through
this was second full day of zone diet

7:49 but not even close to parallel on thrusters due to left kneee/calf swollen? maybe from running in bad shoes or deep squats last week. wu=xfwux3 light on pu's

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

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

27/240/78"

As Rx'ed

4:38-was only shooting for under 6...I will take it!

last time 6:13

11:30

44/76"/195

13:55 as rx - PR

Making progress doing thrusters in a more continuous fluid motion

m/24/138lbs
as rx'd
11:50

39/m/176cm/69kg

As Rx'd

8:40

Pullups unbroken (as always), 13 consecutive thrusters in the first round (pr).

To do this under 5 min as recommended, I'd have to scale the weight on the thrusters down to maybe 65#.

CFWU - dips, p/u.

Fran as rx'd 9:10

m/23/145lbs
as rx'd
11:37

M/21/180lbs
3:47

6.58
previous best 7.25
subbed 15kg d/b
pullups broken sets
started out fast and finished slow

Holy something or other. I've never done this as RX'd, but I figured I needed to start sometime. The pullups were no problem, but 95lb thrusters are rough, especially for someone who can only do a 100lb 1RM shoulder press. Even though it's supposed to come from the hips, the arms still have to drive it up and support it at some point.

Anyhow, 13:35 as RX'd for the first time. My previous scaled time was something like 8 minutes at 75lb thrusters.

160#23yom

5:45 as Rx'd

PR by 0:45, thought of quiting several times, took lots of rest, felt slow but did pretty well for myself! I'm pleased coming of six days rest and a small shoulder injury. Straight set the first 21 thrusters! Never done that before.

M/38/180/67"

CFWU X3 -PU'S

10:52 A lot worse then 070826. A result of 2 hours of sleep the night before an 0600 mission.

7:21 on 070826

AS Rx'd

2:41

Felt like I used every second wisely, and still missed my PR by 5 secs.

First time doing a CrossFit workout in a while, and it really shows.

Used 35lb dumbbells for the 21 reps and 30lb dumbbells for the 15 and 9 rep rounds. Pull ups were a mix of strict and kipping, but the kipping pull ups were nasty.

Total Time: 7:23

Did the CFWU, then the WOD as rx'd except that I scaled down to 70# from 95#. Didn't keep track of time. It's a start.

7:48 - sore from Linda

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

12:06 - 45lb thruster | cybex #15

previous = 10:12 - July 06 - 45lb thruster | kipping pullups

subbed 45kg for thrusters

14 minutes

8:41
as RX'd

6:01

12:45

40kg Thrusters (first 10 or so 50kg)
Most Pull-ups normal a few jumping maybe 10-12

28/m/170 5'6"

RX'd
5:28

M/31/170

as RX'd (first one as RX'd yay!)

13.45

24/m/167

13:45 as Rx'd

Good job Sam M, we'll have to see who improves more the next time Fran comes around.

Age 36
BW 186

CFWU 2x15

8:53(pr) vs. 9:40 last time

7:46

PU
13R 8 Jumping
6R 9 Jumping
6R 3 Jumping

Male 37 225lbs

As rx'd 11:21

17 yom 135#
10:55

144lbs/30yoa

Fran as Rx'd"

6:53

Improved 1 second...yep 1 second.

As RX'd 3:57

49m/5'7"/170
7:58 as Rxd

37yo male 178
as rx'd 18:21

whoops above should read 15:21 stoopid

25/m/185lb

7:30 as Rx'd

21,15,9 X (80 lbs Thrusters, -100 lb pullups.
80 lbs should have been the 95. It was too easy.
Entire thing took 20:00 minutes almost on the dot.

very late rogue crossfit

pre rom stuff kb juggling
post rom stuff cool down kb juggling

did 15/9/6 jumping muscle ups in place of the pullups
Power Output
194.89 watts
0.26 horsepower
143.74 ft-lbs/sec

3:05

11:00

70# thrusters

30yom, 160#
7:10

29/m/200

2:58 as rx'd. I am proud to see that my time has dropped by almost 20 seconds and see that I have good company in that time frame with OPT; even though he said that he was tired.

BW=207,72", 47 yom
hindu warmup plus handstand practice & muscle ups

(All pullups unbroken, slow & miserable thrusters as: 12+4+2+3, 5+6+4, 5+4.)

5:31 Total...about the usual

BW=207,72", 47 yom
hindu warmup plus handstand practice & muscle ups

(All pullups unbroken, slow & miserable thrusters as: 12+4+2+3, 5+6+4, 5+4.)

5:31 Total...about the usual

31yom, 168lbs, 68"
11:43 (PR)
But the time doesn't hurt due to the sweet sound of two beautiful words:

AS PRESCRIBED.

Time 10:40 for all exercises.

18yo/170lbs
brutal!
7:05

18yo/170lbs
brutal!
7:05

8 min.

f/169/44

jumping chins
45 lb thrusters

9:00

8:55 vs
9:58 in sb w/ 40 lb dumbbells and mostly nonkipping pull ups 8/26/07 vs
7:50 w/ badly ripped callus 2/1/07 vs
9:46 10/24/06
12:08 5/17/06
9:02 3/6/06
10:40 12/22/05
14:45 11/15/05-1st fran after hernia surgery.
11:13 8/30/05-right before surgery

10 min ellip wu 18/18.

mod cfwux3
as rx'd
8:24 pr by just<1min

as rxed, subbing jumping pull ups for pull ups

18:58

legs worked from lynda, worked out my students this morning, a leg workout.
modified fran
push presses instead of thrusters
4 min even

5'5"/173/21/M

13:30

This is my 2 week on crossfit, is it seriously possible to do this in 3 minutes? I was booking it and look at my time!

As Rx'd: 8:58 (PR by 59 seconds)

- still need to get better on the 2nd and 3rd rounds of Pull-ups.

First time for Fran. I was traveling, so I had to use dumbbells (30lbs total)for the thrusters because that is what the hotel gym had. Pull-ups were jumping.
Modified the rounds to 15-9-6. Aprox 5 minutes.
10 minute run both before and after.

39/m/190

first time as rx'd

13:56

really need chalk for pullups as slippery grip was a limiting factor.

As rx'd 3:45

Scaled Fran

Thrusters 45 lbs/ Jumping Pull Ups/ Altitude 7430 (normally 850)

5:37

32 m 157

As rx'd 10:00

4:55 (PR+38)

josh (663),
Check out Brett Marshall's Fran in the videos section. He redefines the meaning of fast.

8:01
1. 40pd dumbbells: unbroken
2. 13 kipping, then broken
3. 9 with 40, 6 with 35
4. broken
5. 9 with 35
6. 3, 3, 3

Next time stay with 40 pd dumbbells. Try to do thrusters faster (more legs).

12:02

6:17
As Rx'd

Notes: Thanks to Joe (Trainer, CF Boston) for changing my grip up and my tempo. Caused a huge impovement.

29/F/113/64.5

Thrusters with a 30lb. bar and I did assisted pull-ups with an assist of 50 pounds. First time doing thrusters, which were a treat :)

9:30

7:56. as rx'd. A new PR. I have been working to increase flexibility in my hamstrings and has opened up power on the thruster. Much easier to plow through.

m 6'2/26/215

As rx'd 7:40
first time through was 9:56

37/m/165

65# Thrusters
10:25

psn: 70%x1x5 75#
pc&j: 70%x1x5 90#

6:58 - 4 seconds slower than my prior best

Performed on 19 Nov 2007

6:54 on Oct 21 or 22 2007

38/M/178

CFWU X 3 (subbed pushups for pullups)

Modified Fran. Used 95 lbs for first 8 thruster reps, then 65 lbs thereafter.

12:16

M/26/211

First crossfit workout since injury, a month and a half off.

9'58 as rx'd

3'10 worse than last time.

Unbelievably hard after long break.

31/m/190

11:00

65 lb push presses more than thrusters
Jumping pull ups for the last 5 or so on the 2nd two rounds.

5:13

31/m/170

Olivia:
11.45, subbed 2X22.5lb dumbells, had to wait for pull up bar, 30 sec? Next time try 50lb bar

As RX'd

13 minutes

Took about a week off. Back at it again. Pullups were broken sets. Otherwise as rx'd.

7:57

As rx'd (my first as rx'd)

17.19

24/m/170

3:54 down from 4:06
FINALLY broke 4:00

jpu's
18:01

M/39/185

A few days late, but I was on the road and I hate to miss Fran.

As rx'd:
7:35 (pr and about 45 secs better than last time)

Thought for sure I broke 7 this time, but no such luck.

More better faster

6.25 as rx'd
thruster: 11,10; 5,5,5; 5,4
pullup: 11,10; 15, 9

9:01 as rx'd (2:15 faster than last time)

M/29/195
Fran as RX'd in 3:28 (PR by 5 seconds!)

070826

12:32

071116

14:32

As rx'd

13:51 (almost 5 minutes off my PR)

F 34
7 mins
Sub 40# thrusters, ring rows

34 M 183
13:50 as Rx'd

38/M/185--Syracuse NY

As Rx'd: 4:47. Dang. (+0:43 off PR... made it through 1st 3 sets unbroken, then just lost the gas in 2nd round of pull ups)

5:56 - need to work on elbow extension on the pullup and getting head forward for shoulder full extension on the thruster

as rx'd
5:13

46/m/167lbs

Fran as rx'd 6:43 new PR, last time was 7:02

Thought I was doing great til I read of sub 6, sub 5, sub 4, sub 3 times.

Breathing is still an issue with me, still feel like I'm gasping constantly. Man, I feel like yesterdays thanksgiving dinner is going to come back to haunt me. Nothing like "boomerang food" as long as it tastes as good coming up as it did going down!

6:39 as Rx'de
old pr last workout- 6:03
next time I crush

16:00 sub'd 45# DB

27/m/195

Fran as RX'd: 5:23

(done 11/20/07)
16:28...165/176
More than 4 mins. slower than PR. Lats really fatigued.

27/m/225

as rx'd: 9:57 (pr by 6:01)

33/m/170
as rx'd 7:40
that is better than the 9:56 last time!!

4:30

28/m/210

Rx 28:39

Thrusters w/ 85#

Time: ~9:00

94lb, 9:25.

8:10
big drop from 5:45. having some shoulder issues. slight pain in both arms when pushing overhead.

51/M/155
TT gym
70# thruster
PU assist on paramount 90#
~20 min.

27/m/5'9"/160

CFWU X 3
Fran; but pullups were done strict on the rings.

5:50

9:51

44/m/5'6"/167

Couldn't do Fran today, I work a 5/2 split instead of the 3/1 to me a 5/2 split allows me to recoop better and since I did pull ups yesterday I did this instead.

3 rounds for time
35#Kb swing ladder 1-20-1
Deadlift for 10 reps bw+20= 187
24" box jumps 10 reps

It may not sound like much and probably it isn't for more seasoned Cross Fitters. For me this little beauty kick my ass pretty good. Overall it was a great workout next time I'm going to "try" to make it 4 or 5 rounds.

If anyone trys this drop me a short note andf let me know how it went for you.

Jorge
Miami, Fl

B.Johnson 46/205lbs/6'0
14:32

As Rx'd 08:58, 4 min faster then my first time with Fran

As Rx'd 11:21.

A PR since I couldn't even finish last time.

As Rx'd 11:21.

A PR since I couldn't even finish last time.

m/30/165/66"

13:21 - Better than last time though I am not sure by how much since I did not have a stop watch last time. My technique is improving all the way through. Almost no cheats on the thrusters and I am jumping from the floor to bar with full over the bar kips on the pull ups

I've lurked and performed a smattering of Crossfit WODs over the years. Today i did my first timed "Fran" for 10 min. Is that a decent time starting out? Or am I in some serious bad shape?

Wow weee! First real WOD...

Went 50lbs thrusters as first timer...

Kipping was hard out- forearms are dead ha ha

8 min 09 secs ... hello cross fit! :-)

4:31

41 yom 6'3" 270lbs

UGH!!! 10 days of boozzin' in the USVI has a price......a 15:48 FRAN!!

OUCH

34/M/160lb

6:54

29/m/170

11:18. did them on Fri (12/21)
All sets were broken except for the set of 9 thrusters.
No kip pullup

27/m/215

11:35
sub jumping pull-ups