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