Hi, Fran nice to see you again.

Terrific

My legs still feel like jello from lunges yesterday. Bring it on

I thought for sure it would be a 5K! I welcome Fran after dreading distance running.

Playing catch-up again today

weighted pull-ups:

52.5
55(pr!)
57.5(pr)
60(f)
60(pr!)
62.5(f)
60

400m lunge

320 steps - forgot to look at time.

Fran tomorrow - yes!

What a great photo!

I was sitting here about an hour ago wondering which named workout it would be, Fran was my guess...wow, my legs are smoked from yesterday...bring it on!

Last time I used 60lbs, (30lb dumbells) I'm going to try as Rx'd tomorrow.

Aaach...another "Fran" passes me by. Who gets a PR today? Who does Fran "as Rx'd" for the first time? How fast does Kegger do "Fat Fran" and will anyone else follow his lead?

Really, now, is there another WOD that contains all that is CF is such a tidy little nut shell?

Great.... Easily my worst WOD. I'd rather seen Linda than this one. I guess I should be careful for what I ask for.

I somehow knew that this was coming. With my jelly legs from the lunges and my body shattered from the running/SDHP/thruster hell it went through today, I could feel a Fran coming. I'll need a good sleep tonight to do well tomorrow...

Gonna try the Brett Marshall style kippers this time.

I love Fran. I just hope I can do this after the lunges from last night.

f/31/135

Oh crap! Just did Fran about a month ago. I'm worried because I just cut the dookie out of my thumb... opted to not go get stitches ... too much hassle. I hope I can do it and not bleed all over the gym...

#7 bingo

Been doing crossfit for about 2 months now and this will be MY first fran as Rx'd. It has been fun to get the bar set for these benchmark WODs.

I am a day behind so currently I am smoked from the 400 meter walking lunges and then 2hrs of tennis.

I learned quickly to love the rest day.

Awesome, an early post...time to get some sleep to prepare for 'Fran'...good night!

Very funny stuff.

My 5yo son Dakota is walking around and keeps saying "I can't squat down". (lunges sunday) Today my mom said she was wondering what was up with him because he was putting his pants on really slow after taking a bath.

We are all (both son's and I) laughing up a storm. Even the little guy thinks it's funny.

As my 13yo would say "Good times"
Pro

Ugh...bad timing for me to have done press, push press, push jerk today.

Fran, so short, yet so painful.

Cool.

Short and sharp.

Did this for the first time about a week back with 20kg (M/27/63.65kg). Going to gun for sub-10 mins this time round, and aim to get the time way down in order to get the appropriate metabolic hit before I up the weight.

Crap. I "wasted" my rest day and did "Murph" today. Gonna be regretting that tomorrow.

Haven't posted on the main page in a while since I started our Fitness Deviant Arizona workout log on the message board. This post is for bingo...

Hey bingo, a group of us at 2 or 3 firehouses (read 6-12firefighters) that do CF every day will be holding off on Fran until Christmas day. I thought what a better way to enjoy being away from our family's for 24 hours on Christmas than doing our version (that I stole) of Fran: Fran on Fire. we will be doing Fran in full turnouts (fire pants, jacket, boots and gloves)helmet and airpack. that is an additional 50-65lb of gear designed to keep fire and heat out. I am thinking our times will double and be in the 10+ min range. that would be very fast for what we are going to do. Happy Holidays...

Did "Fran" yesterday as rx'd

time = 4:56 New PR

The picture:

Coronado? Are those all SEALS?

woo hoo! can't wait.

Not other WOD surfaces such a dichotomy of emotions when I look at the page. Elation followed quickly by dread is what happens when I see Fran posted for the WOD. At least I get a good nights rest between now and Fran

This was actually the workout today at CF Albuquerque....here's my time. Last time I did this was 11 months ago with 35# barbell and jumping pull-ups.

As Rx'd (65# for women)

6:06

did a modified Fran Saturday.. ugh! I still owe the lunges from Sunday!

Anyone see the show on discovery channel called "last one standing"? They went to compete against an indian tribe called Tarahumara, and have to cover great distances of running in sandals while kicking a ball.
The general style of running of heel to ball foot strike couldn't even be compared to what the tarahumara could do with their ball of the foot method of running.
They never really disclosed why the athletes couldn't keep up but after reading some articles about tarahumara, it's definately their running style.
They drink beer 24 hours a day and stay up all night, you tell me what running style wastes more energy.

Doing my first "official" WOD tomorrow - this looks like it should be a real blast.

Forget about Water Boarding...I say we replace it with the 400M Walking Lunge...I can't see many terrorists holding out for too long against this modern day torture!

First time ever calling a workout correctly.

I'm confused about all the fear of Fran. Yes it hurts, but it hurts quick... it isn't Linda. She actually keeps me up at night.

Very, very, very cold memories of that pool.

Drownproofing morning with Class 263...

Starts shivering uncontrollably.

Not sure how to do this WOD right - is it 21 thruster + 21 pullup, then 15 thruster + 15 pullups, then 9 thrusters + 9 pullups or else all 3 sets of thrusters first then all 3 sets of pullups?

Buddy Lee is very good, no question there. However, based on the video alone, it looks like very little hands-on, personal instruction is given. Is this a correct assumption behind the jump rope certification?

#31, Vlad - Its the former.

Yes! Fran...I'm destined to be able to do pull-ups. Can't wait.

Yes! Fran...I'm destined to be able to do pull-ups. Can't wait.

by the way, hope I don't have a nightmare tonight thinking about doing Fran tomorrow morning. That is if I have enough strength in my legs to get up and out of bed in the am.

I like this WOD. I have had to break on the first set every time I've done it. I'm going to try tomorrow without rests. Some guys at station 12 in oklahoma city do this together every shift and then run 8 miles. I've been doing the crossfit wod and then doing a kettlebell workout at night with 5 sets of right and left of the following: 5 tgu's, 20 two handed swings, 20 clean and jerks, 20 snatches, 20 sdhp's, 5 shoulder presses, 10 overhead squats with a 53 lb kettlebell. I'm thinking about adding the run, but I hate running. I've been doing 100 double-unders and 200 regular bounce jump roping. I've been kind of wordy tonight, but that's how it go's.

Hell yeah! I am so glad I did 400's at the track this morning. I wasnt to sore from yesterday when I woke up so I figured why not.... Hello FRAN! Gonna try and break 9:30.

Sweet. I just put one of my clients through a modified version of Fran today. My turn tomorrow!

Cheers and good luck everyone! PR's across the board!

Great. I just sat down to enjoy two rib-eye steaks and a bottle of Cab. I go the the website, and lo and behold, my girlfriend Fran. I would say that I guess I won't drink the whole bottle, but I know that won't happen!

I am six seconds away from a sub 3 minute Fran. Is tomorrow the day? There is no workout that mind f**ks me more than Fran. It takes me forever to get started once I finish my warm-up. It's not so much the workout itself. It's knowing how crappy I am gonna feel afterwards that messes me up.

Coronado + swimming pool + KB's and DB's all have to equal Dave Castro. Is that Dave yelling at everyone in the picture?

"Very, very, very cold memories of that pool.

Drownproofing morning with Class 263...

Starts shivering uncontrollably."

So they are SEALS! Bad-ass mofo's...

AYFKM!

Great! This seems like a completely logical follow-up. Pain and suffering, with a dash of YBF. There is a mystique about me that is slowly building at my gym. Naturally, I am enjoying it.....but it clearly has its price. How do you say......three, two, one...

Matt,
That's not how the instructors dress so I doubt that picture was taken during a BUDs class. Even if it was it would make them BUDs students rather than SEALs.

Alright, last time I did this was April 4, 2006

I'm marking this because it's has been so long. I will post time later, but wanted to get this on the books for now. My last time was 12:06, lot has changed since then......

HAHAHA, as luck would have it, I just did "Fran" yesterday for a PR attempt, so I think I am going to pass on a second run.

3'04" as RX'd with my wife on the timer and kids cheering me on--this was a 29 second PR but I paid dearly for it afterwards...I was shot! I was happy about the PR, but kicked myself for taking a couple 5 second shake outs between pull ups and thrusters...what could have been will have to wait a little while.

I did "Helen" three days ago, also for PR attempt and came in at 7'46" - another PR by about 1'08". I use "Fran" and "Helen" (and a couple others) as fitness guages every 2-4 months, so I am happy to see things progressing nicely.

I will be wishing everyone else a painful, but fruitful "Fran" as I do something else miserably enjoyable. Get some!

Dear Coach -

I would love nothing more than to start my own CrossFit facility here in Jackson, MS. Basically, I have nothing and would be starting from scratch. What advice could you offer?

Thanks,

B. Rhaly

BTW -

Buddy Lee is the coolest!

I just started CrossFit this week; Any hints on how to approach this particular workout?

Wow, I havn't seen that pool in years. Oh the fondest of memories, a huddled half naked mass on the pooldeck at 5AM. Oh how I miss thee, Position of Woe. Flutter kicks forever, begin! Drownproofing and poolcomp. Drinking water through my nose for hours on end. You never forget the good times. Hoo yah class 179!

freddy c-

Ken c and I are here sipping our grey goose and wishing you the best of luck on your sub 3 tomorrow. We sure wish he had not done jackie today. We are both shooting for sub 4's tomorrow!

Best of luck!

DANG IT! i just HAD to do the 400m lunges and shoulder press-push press- push jerk today. FRAN is my favorite and i might not be able to do that
ill see how I'm feeling from that tomorrow. everyone was complaining about the lunge's effects and then i almost dislocated my shoulders today after the bar fell behind my back on a failed jerk and i was a big enough dork to hold on and recover instead of bailing. NEVER DOING THAT AGAIN!!

Age: 22
BW/H: 142, 5'10
Fran: Sucks

WOW! amazing how i sub a rowing thruster w/o on my rest day. You know, i was doing ring work this evening and i said to myself "probably gonna have some ring work tomorrow, ill suck it up and work on Muscle Ups and sits." little did i know, FRAN my worst workout of all the tests. amazing to me how i get sub 5 with 75 pounds and struggle with sub ten as Rx'ed. pullups are cake, moving 95 overead...a miserable nightmare. anone got a gameplan on partitioning? im thinking 7's 5's and 3's on thrusters and prob do P/u's straight through. regardless im shooting for sub 9. GULP

Ken,

You got to go drinking with Nadia?! You lucky SOB!
Good luck tomorrow to the both of you!

HOO-YAH TWO-SIX-FIVE

Used today's Rest Day to catch up a lot by doing 3 WODs: Run 5K, Lynne and Michael. I'm back! And TMOE.pk joined in the fun...

Run 5K
WU
CFWU
WOD
23:39 - GMT (on TM with varying incline from 2.5-7.8)
22:30 - TMOE (on TM with 0.5 incline)

--- 15 minutes rest ---

"Lynne"
WU
CFWU ex Push-ups and Dips
WOD
185# - GMT (as RX'd)
BP 20, 15, 12, 10, 9 = 66
PU 26, 23, 23, 16 (different bar), 19 (yet another bar) = 107
Total = 173 (an improvement of 68 reps!)

155# - TMOE (scaled)
BP 14, 14, 12, 11, 10 = 61
PU 6, 7, 4, 3, 5 = 25
Total = 86

TMOE has improved a lot on the PUs.

--- 40 minutes rest ---

"Michael" as RX'd (on glute-ham)
26:07 - GMT (PR by 2:48)
N/A - TMOE

TMOE made it through two rounds, but worried about his lower back so he stopped to avoid potential injury.

It's great to be back. Needless to say today was brutal, and I planned on doing some of the lifts tomorrow. But I don't think I can resist the temptation to do Fran. Bring it on!

i am so sore from the 400m lunge, im having trouble sitting down...its gonna be a short and "sweet" workout tomorrow lol

Wow, I was the only black guy there and I still can't see myself in the pic...had a great time nearly drowning with you clowns...stay strong.

10 more hours 'til crunchtime! Hey this is great, I've been doing CrossFit for the past 2 weeks, it's been awesome! I'm finally going to start logging in my progress, so here goes, GREAT programs!!! Thanks!

Hotties in a pool! My favorite

There's only one thing I like more than Crossfitters and ProFighters working out in board shorts and thats Crossfitters in bathing suits.

Back to business- I've been waiting for Fran since Pittsburgh. It was my first time doing it as RXed and I did it in 9:20. All the pull-ups were singles. Now I can kip. I'm going to kick butt tomorrow even though my butt is still sore.

My WOD #1

Warm Up (2 x 10 Crossfit watm up)

Heavily modified Fran.
21 (1.46min) - 15 (4.30min) - 9 (6.53min)
10.5 Kg Dumbells(23.1 Pounds) Thruster.
Jumping Pull Ups

Much harder then expected!

37-male-215#-5'10"
crossfitting for about a month...
21-15 sets with 75lbd dumbells
9 set with 45 lb dumbells for the thrusters

25 mins. I was stoked to have finally finished a WOD under 30 mins. YEAH!!!!

Ok Coach and Trainers,
Hey from Operation Enduring Freedom-Philippines (yes we have an Op in the PI). I have question for ya'll on time vs. weight. A little while ago I remember a discussion on how the rx'ed weights were determined for the exercises. As I recall, the weights are based on the average Crossfit person (175-180# male). So, to determine the appropriate weight for you on exercises such as Fran you should divide 180# into your weight and mutiply the perscribed weight by the result. For example, I weight 205#, so 180# into 205# gives a scaling factor of approximately 1.1. Now multiply 95# by 1.1 and I get a thruster weight for Fran of approximately 105 lbs. The exercise is now scaled for me specifically.
I have been experimenting for the past 2 months with this idea and scaling my workouts by multipling the perscribed weight by 1.1. As expected, my times for completion have increased somewhat. I have gone from a sub 8 min Fran to a 15-16 min Fran. Now the question. What are your thoughts/philosophy on scaled (heavier or lighter) weight for a specific bodyweight and slower time vs. perscribed weight and faster time?

Building friendships thru Violence

De Oppresso Liber

37-M-215#

26 mins.

First time finishing a WOD under 30 mins...Yeah.

In Dave Werners athletic skill standards, one of the level 2 requirements is 45 reps of thrusters at half body weight, which dave explained as being the same amount of thruster work required for "Fran".

Several people, including dave himself, have noted that doing this test with dumbells is significantly harder with a bar, warranting a reduction in reps for a dumbell equivalent of this test. Dave himself said it would be closer to 21 reps with dumbells equaling 1/2 bodyweight. Given this fact, and the fact that a dumbell version of "heavy fran" was rx'd with dumbells each weighing 1/5th of bodyweight a while back, what weight do you guys think should be used if using dumbells for "Fran"?

Thanks,

Jeff

*significantly easier with a barbell*

Sorry- significantly EASIER with a barbell-

Sorry again, wow not working out today must've made my brain slow!

-significantly harder THAN DOING THE SAME with a bar-

This is a very good question. My body weight is 155 and I usually have to scale down WODs with a set weight. Las time I scaled Fran down to 75lbs. This time I will try for 85, but I am still curious to see what the answer is to this question.

Well, I can say this: I DID finish - and that's a PR for me. For some reasom, Fran beats me so bad I feel like I'd rather have my finger nails pulled out.

Time: 13:03 - finished for the first time ever.

Dear Lord: did I HAVE to be a wimp?

Here's a funny thing about Fran:

Whenever I see it, I think, "Oh, not so bad. At least it's short." Then I start doing it, and about seven thrusters in, I suddenly realize, "You know, I guess I'm not in such good shape just now. I think I'll stop now and do Fran some other day." That must be why this is the first time I even finished.

Jeff#

It does'not matter what you pick, as long as you get better every time you do it.
You might want to try diferent aproaches and notice how it feels for you.
Personaly when doing the wod with dumbells instead of barbell, I use 2/3 of the total weight. 60 kg barbell= 2x 20 kg dumbell.
have fun, Johan

It's awfully cold today on the Euphrates for this Guam resident.

I really wanted to do this workout in sub 5.

As rxd: 5:50

I should've rested yesterday and my a$$ is still sore from the lunges!

1. Did my walking lunges last night, as i have no access to a track i did 400 actual lunges up and down my gym car park. Easily the hardest WOD i've done so far. Closely followed by 5 x 400m run/21 SDLHP/21 Thrusters.

2. Bag of grace = awesome. My friends coach youth rugby, i'm definately making them aware of that. They will probably have them do it with their gym bags with their cloths inside.

3. Fran tomorrow, i'm scared already and i'm not doing it for another 36 hours.

4. I should probably ask this on the forums but does anyone know of any tutorials or instructions on constructing your own plyo box?

Have a great day folks.

Allison, I'm a fighter (albeit Amateur) and I do crossfit. That must make me the bomb!

SEALs... they don't look so tough, see this? They used to call it the Hammer!

Hello from Ramadi, Iraq

Told myself I couldn't post anything until I got Fran in under 4 minutes. Today was the day, 3:50.

Crossfit has made this deployment much more bearable...as bearable as 15 months can be.
Thanks

I only have two 12.5 kg dumbbells (55lbs) to do Fran at home. I know it's 40lbs short of what is required but how much short do people think it is in real terms because of added difficulty of using the dumb-bells? Is it a reasonable replacement or am I falling well short.

39/185/6'3"

75# Thrusters, pull ups as Rx'd

12 Min flat. (PR)

Last time was 60# and 20 min., I thought I would try 95# but decided to keep stair stepping. Next time will be 85# or 95#. I feel great.

Good morning everyone!

WOW everyone is post happy this morning! Holy Moly! 78 posts already! That's awesome!

A REMINDER:

This SAturday at PRIMAL FITNESS in DC there will be an increasingly large number of us (crossfitasuars) being brutaly and savagely beaten by our generous hosts! LOTS of people will be there, and alot of recognizable names form the boards here will be gathered together in the VOMITORIUM to get hideous together! THIS IS FREE! I organized it because one thing that would make my trip back to visit family in Mass so great, one thing that would make these holidays OUTSTANDING...is to get my struggle on with all of you! I'm going to keep pluggin this til friday...if you want in, shoot me out an email so I can add you to the list.

ALSO, Sunday, December 23rd....round II at ALbany Crossfit at noon! A TON of people coming to this one as well from all over! After getting dismembered by Jason, Sue, Brett and our other friends at ACF, we will be breaking bread together for a little holiday after WOD lunch! Drop me a line if you want in!

LASTLY, I just did HEAVY FRAN on Sunday (8:28). I would like to day that I will skip this, but I won't. Plus, it is over and done with in no time flat! Everyone GET SOMMMMMMMMMMMMEEEEEEEEE!

~J~
~Train Hard and Push Through "IT"!~

Did heavy "Fran" yesterday

Time: 5:04 with 60kg Thrusters and 20kg Dumbbell held at the feet. PB by 55 seconds.

#78 Mac
Great job on the PR bro! Hope to see you SAturday!
~J~

34/M/170

Fran a Rx'd
3:38

34/M/170

Fran a Rx'd
3:38 (PR)

this should be interesting, considering I can barely walk today.

john

Second time for "Fran" after 7 weeks drinking the koolaid.

Ran: 9:30 CF warmup x 2
Time: 15:30
85# Thrusters (95# next time)
Sub'd pull-ups for chin-ups due shoulder popping for the past week.
Legs even more wobbley from the lunges.

Allison, you're so funny. Ken, Freddy is right, you are lucky. I want to drink with Nadia! Freddy, best of luck on that sub 3min Fran. Shoot for sub 2:54, that way if you screw it up by a couple of seconds, you'll still get a sub 3! =) I pulled a muscle in my back a couple of weeks ago. I did Jackie yesturday in 8:02, my first real workout out of the pool since I injured my back, but it tightened up today. Hopefully, if it doesn't feel too bad tomorrow, I'll be able to join you guys. I would be happy just to be able to work out hard, let alone get close or beat my 5:32 PR. Have fun, all!

29/M/175

as rx'd: 7:34. 5:30 am workout time isn't pleasant. My coffee keeps trying to come back to the surface.

205/m/32
Fran as prescribed:
8 minutes flat. Ugh.
Check out my gym pix pn my myspace page.
~S.

I'm just now getting into all of this. I know how to do the thrusters, but which pull-ups are we using here? Are these dead hang, or Kipling Pull-ups?

I got a one day golf tournament tomorrow, but I am going to hammer "Fran" as a prelude to hopefully winning the pro-am.

31/M/163

Off the radar for several days. Saturday out of town; Sunday sick; Monday dehydrated. Tuesday Fran:

4:46

Eight seconds slower than previous.

I caught myself complaining about seeing this after the lunges on Sunday.

Thankfully I came across the video on the affiliate blog today. Everyone should go check it out!

Thanks Al. That was the kick in the pants I needed.

David

38/m/194
4:24...mommy

M/30/5'7/183
As rx'd 4:24 (PR)
I fought with pukie for 10 minutes then lost my cookies on the street in front of the gym. I've been a high school and college wrestler, an infantry officer, gone to some challenging schools and events, and this is only the second time I can recall throwing up from working out.

49m/5'10"/225
cfwu
"Fran" as rx'd
used 115#
9:48...last time 9:35 but used 95#
then ran 1mile...legs shot 9:03

8:13

"Winter Fran" - only front squats and pullups; the 7' ceiling in my basmagym prohibits thrusters.

5:15.

27/6'6"/201 lb

6:07 (w/ 44 kg Thrusters)

Not my best. Yesterday - 400 m walking lunge and weighted pull-ups. Now, my legs are jello.

25/5'9"/132 lb

6:27 (w/ 29.5 kg Thrusters)

Ditto to what Woody said, with some heavy squats thrown in last night.

45/M/160

4:11 rx'd 22 sec slower.

30/m/180

as rx - 4::13

Last two PUs I hit a wall. Dropped off the bar with one PU to go...jumped back up, finished...then hit the floor. Who would have thought :4 could host such pain.

I'm just glad we didn't do 400m lunges two days ago...that would definitely hurt today. Oh wait...that's right...WE DID! Thanks Coach.

Good luck to all! Have someone punch you in the stomach before you begin, it will take your mind off the sore quads and glutes.

21 year old male, 189 lbs.

3:45 as Rx'ed.

What is Fat Fran?

39/m/176cm/69kg

Scaled according to brandX to 65# to stay within the recommended 3-5 minutes.

4:55

Totally different workout compared to last time (8:40 as Rx'd). After completion, it took me forever to catch my breath. I was still breathing unnormally heavy much later under the shower. This put my body in a survival situation, gasping for air. It felt very uncomfortable and unhealthy.

M/29/5'9"/172.5

As RX'd
15:54

M/27/5'10"/155

As RX'd 14:30.
That stunk!!!

M/28/5'10"/156

with scaled 77lbs thrusters

18:08

Trapezii feeling butchered.

CFWU as Rx'd
5:23

FRAN as Rx'd
16:50

Fran for the first time after doing the lunges yesterday was a huge error in judgement. Absolutely no stamina in my quads. I really see how complacent I became on my old program after times like today. Looking forward to seeing how my legs respond when I fall out of bed at 0400 tomorrow.

bw: 182

As rx'd: 6:26.
Too much rest and too many broken sets.

First shot at post. Friend got me hooked on site couples weeks ago. Like a little kid running downstairs at Christmas, every day, just to see what Santa Crossfit left me. Just get the blood pumping thinking about the pain, or pleasure. Like 400 lunges that turn legs into pegs, LT Dan anyone, and follow by thrusters. Oh, sweet mother! Anyway, nice to see the military out there posting, spreading like hot cakes. Shout out to all my brothers and sisters from sunny Baghdad. So, in CF terms, battle buddy and I as Rx'd: 9:44. Going to crawl in a hole and wait for tomorrow's present from Santa CF.

5min rope jump + CFWUx2 (No PU's)

WOD:
Not allowed to do overhead lifting due to a shoulder injury, so had to do an alternative Fran:

21x95lbs FS + 60s Handstand + 21 PU's
15x95lbs FS + 45s Handstand + 15 PU's
9x95lbs FS + 30s Handstand + 9 PU's

time: 8.44

M/36/160lb

Fran - As Rx'd - 4:23, 40 seconds slower than last time.

------------------------
"Joe's Fun Kettlebell WOD"
3 rounds for time of:
500m run
50 yards walking Kettlebell Swings - 55lb
15 x Pull-Ups
10 x Kettlebell Snatch (5 / hand) - 55lb
6 x Turkish Getups - 3/hand, 25lb
10 x Overhead Squats - 95lb
10 x Coffit Sit-Ups - 25lb

As rx'd - 30:33
Joe completed in 31:30

Crossfit Pentagon - "It's OK to cry, but you can't quit!"

As posted, 15:00 flat. First cold-weather Fran. Ouch.

I don't know how but I actually beat my last time by 40 sec. Today's time was 12:53.

I thought for sure it would be at least a minute slower because my legs are so sore from those lunges.

I should have had a better warmup though.

john

31/M/169

“Fran”
As Rx’d
Time: 3:05

30/M/190

As RX'd - 12:53

I don't know how but I actually beat my last time for Fran by 40 sec.

I thought for sure it would be at least a minute slower because my legs are so sore from those lunges.

I should have had a better warmup though.

john

M/36/5'09"/190lbs

As Rx'd 9:03

#22 Matt, Yes that is Pool in Coronado, I spent many memorable hours in there.

This was the first WOD I did in a crappy little gym in a small outpost in Iraq. It was 2.5 years ago and it took me 18 minutes. The last time I did Fran it was 3:39. We'll see how it goes today, but I'm getting stickier about form in my old age and I think I'd be happy to keep it under 4:00 with improved overhead lockout.

Can't wait for this weekend's Primal WOD. It will give me an excuse to take the 24th and the 25th off.

3:46

27/m/167/5'8
CFWUx3
Worked in with someone new to CF, so i was pushing them through... and had to start and stop the old watch, but it was my first unbroken set fran. The transition for thrusters felt really good, so i think i am getting ready to attempt snatches...but start/stop time for fran as RX'd

2:35

not bad i dont think even if i went all the way through, it would have been sub-4 i think...

39yom/5'6"/150

fran as rx'd
9:22

400 walking lunges
17min.

Still on the IR.

CCTJoey- I will check out the link when I get home since my work computer wont give me access to it.

First fran.

165/29/m

as rx'd= 15:04.

Happy to finish but not happy with time.

3:46
500 m row while buddy did stationary lunges, then vice versa
300 m row (same as above)
100 m row (same as above)
100 situps, 50 situps, 25 situps, 25 situps

bw 170

7:59 as rx'd

+ 18 lb weight vest

26YOM 5'6" 165lbs

"Fran" as required 4:50. I'm a little rusty. Bare with me I'm getting back into it.

As rx'd

8:58 (20 sec longer than my PR...boo)
For some reason, my kipping rhythm was way off, kept dead hanging at the top...ruined my time.

Punished myself with L-pullups and kipping practice afterward.

23/m/183

8:09 as rx'd

PR by 1:40

42/f/5'6

fran
65 lbs thruster
woody band assisted pull ups

7:45

tabata runs

I thought the last few weeks of ME days would help out my time on Fran...

6:57
PR by a minute.

First day 1 of week 1 of the burgener oly weightlifting program as posted in the dec CFJ. started real light, just the oly bar.
Then Fran in 6:32 min. a 28 sec slower then last time, but thrusters done with 42,5 kg instead of 40 kg.
have fun, Johan

M/32/171/5'7 w/shoes

3:04 as prescribed w/ a 20-30 sec. break.

Finished with a 1500M Row in 5 minutes.

Man I really, really need a real gymnastic high bar b/c my rhythm is way off without that give at the bottom. Any ideas on how to build this or where to buy these bars?
I want to max out on pullups for reps but I get so pumped up and fly through the first 20 and I am having a tough time without that give at the bottom. If you have ever swung bars before you will know that this bar flexibility is a HUGE help. In fact right now I am getting right at 50 consecutive pullups but have to fight myself the first 20 or so. I feel if I had a flex high bar I would be easily up into the 60's.

4:27

New PR by 30sec. I think I broke my lungs.

12/18/07 - 7:34 - better full extension than last time, still more work, was after tough yesterday workout and first thing in the morning w/ no food in belly
11-21-07 - 5:56 - need to work on elbow extension on the pullup and getting head forward for shoulder full extension on the thruster

22/m/201lbs

7:06

Fran- 3:08 as Rx'd (PR)

Sat out today due to excruciating sore legs from the lunges (I'm a pus what can I say?) on Sunday.

Did friday's shoulder workout instead. Thinking about soaking in a nice hot bath later tonight.

stevesclub.org

M 51 69" 181lb
Fran 8:05 as rx'ed

How nice is that, a nice time on the Walking Lunges yesterday and a PR on Fran today: 5:10. Sub 5:00 here I come.

Freddy, kick some ass bro.

4:40
New PB!!!-- 6:22 last time.

scaled 65lbs thrusters.

This should be fun. Butt still kills from lunges.

I figured it out. Napolian Complex!! Took me a couple days, but NOOOOOoooowwwww I understand why.

LMFAO.

~J~

Nice Brett!

SO I jus watched the Buddy Lee video and saw myself in it. I laughed so hard I almost cried. I have no balance. I can't even stand on one foot! hahah oh gosh I need to work on that. I had the same problem in Yoga. I fell out of every pose over and over. Almost had to run out of the room laughing.

I decided I want to try to learn some kind of self defense or martial arts. I've been talking about it on the message board in my workout log and have got a few suggestions on what kind would be best.

If anyone has suggestions that would be great.

5'10"/M/205
I DON'T KIP ON CHINS, REALLY SLOWS MY TIME DOWN...AS RX'D 16:33...DAMN-IT

9:34
70lb Thrusters

Fran is scary.

Rx'd

3:47 (pr)

First time getting sub 4, my goal since starting CF 2 months ago.

44 yom and 283.5#

Fran w/ 115# thrusters and jumping pull ups in 6:40

then DB one arm snatch 7x3 each arm: 30/40/50/60/70/80/90

23 y/o, m, 170 lbs
as rx'ed in 7:40

any tips on how to get a sub-5 Fran?
Kipping took off a minute, but still not happy with my times.

50/170/M
5:49

M/44/153

6:37
with 70#, this is my PR

M/27/160/5'8"
"Fran" as rx'd
9:51

Allison,

Jello wrestling is the sport of the future.

37/m/172

as rx'd: 3:23 (PR)

1st round unbroken, then all thrusters unbroken, pull-ups broken. I guess to get under 3 min both 1st and 2nd round have to be unbroken. I looked at the timer after two rounds it was 2:25. Also this time I tried to breath like crazy from the beginning and got "lungs fire" much later, few minutes after finishing WOD. Before WOD did Gymnastics WU and HS/HSPU/HS walking practice for about 1 hour. I am so close to full side split!!!

as rx'd 7:08. PR by 2 sec. That sucked big time. I still feel like crap 20 minutes after finishing.

as rx'd

5:19 PR

BostonBen: Nice time. Funny Comment. I'd rather wrestle with men in those little tight shorts. Where can I do that?

J roCk: I think I have some bad news. Instead of spending $300 to get back and fourth to D.C. I think I'm going to sign up for the OLY cert.

37/m/172

as rx'd 3:23 (PR by 17 sec).

1st round unbroken, then all thrusters unbroken. I guess the only way to get under 3 min is to do at least 1st and 2nd round unbroken. I glimpsed at the timer after 2 rounds it was 2:25.
Before WOD did Gymnastics WU/HS/HSPU/HS walking for about 1 hour. Finally can do 1 free standing HSPU.

Using a 60 pound bar and 30 pounds assisted pullups ==> 12:34

hey I"ve been CrossFitting since May and love it, here's the question though what does "RX'D" mean???

Lunges yesterday (couldn't get to it Sunday) and Fran today, can I just say UGGGH...

I can't wait till tommorrow!!!

CFWU- minus pull ups.
30lb thrusters
30 lb assisted pu's
10 minutes

JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

22/M/155

First workout in about two weeks. I took some time off to let some nagging injuries recover fully (lower back and shoulder). Fran in 7:38 new PR by 40 sec. Good workout even with a head cold coming on.

PEACE!

m/42/73kg
Fran: 11:55 w 40kg thruster
Last time (oct) 12:00 with 30 kg
This is a killer, my triceps are burning.

23/m/185

7:49 as rx'd

PR by 2:34

m/31/185

as rx'd-7:05

Fran as Rx'd

7:42

M/23/217

4:20 as Rx'ed. Pr by 35 sec. AFT kip.

55# Thrusters/jumping pull-ups:
10.12

11/16 50# thrusters/jump - 13.32

Better, my legs are toast and I have to sit in the car for 2+ hours this afternoon. They're going to have to roll me into the hockey rink, boohoooooooooo

I have been looking at buying kettlebells for a while but the shipping prices are so expensive. But, early Christmas present, I found them at Play It Again Sports. I have been checking with them periodically, but they never had any. However, they recently started carrying new "Apollo" kettlebells. 36# is $59 and 53# is $79 and no shipping. Lots of other weights too. FYI for anyone else...

Seattle area and I don't know about other regions or stores.

Freddy C.

Good luck to you man! 6 seconds is like a damn eternity isn't it?!

Ah, the combat training tank, good memories there.

95lb thrusters
4:46 new PR!

35/m/70/170
400m jog & Amundson wu
WOD 21-15-9 75lb thrusters, pullups 10:27
Legs still jacked up form the lunges.

Fran as Rx: 2:58

allisonNYC #154 -- you stink! i was looking forward to meeting you this weekend! although, that is a good use of funds...

ck

Viva la Crossfit!

I had to do this at the fire station where I only have a smith machine bar to do pullups on, and therefore can't kip very well. My legs were killing me from the lunges the other day, and I thought there would be no way that I would get a PR today.
M/36/190
Fran as rx'd: 6:20 - PR by almost two minutes!
I'm gaining on you Crossfit monsters. All of you in this community are as motivating as the constant improvement I see every workout.
Good day!

29/m/200

As rx'd. 2:52

41yo/f/160#
CFWU x2 +good mornings, pushups
Fran 6:40
blue iron woody band, 65#thrusters
My knee is stinkin hurtin bad from torqueing it last week doing 300

4:37 as rx'd. 28 sec. off PR, but after standing 24 last night at st.5 and brutally sore legs after Sundays lunges, I'll take it. As I started my warm up, I thought "maybe I should just lower the weight to 75 today...Naaaa, I'd rather take the beating." Yeehaw

31/f/161/68"

10'jog
CFWU x1 (- dips, +HSPU)
2x10 squats
LOTS of stretching, roll on foam roller
1x5 squats 45# bar

Fran -- subs: jumping/kipping PU, 45# oly bar
7:24

i wanted to just get through this one and ended up with a 20" PR! i could have gone much faster, but i was being "sensible" with my quads/gluts. (which is not the mindset to have necessarily.) i never reached the gonna puke or passout phase, which fran should definitely enduce. however my WRISTS were killing me. when will they get used to that rack position? am i doing something wrong? that is really frustrating.

congrats to everyone who is getting PRs and heck, congrats to anyone who can walk today!

ck

Fran as rxd

4:49

Lungs....burning....

9 min. 10 sec. just came off of a two week hiatus. Started Sun. legs still really hurt.

Ah I didn't know you were going! In that case I'll be there. I'm going to visit a friends JIu Jitsu Academy in DC too so it will be a full trip.

I'll do both. :)

27/m/5'7"/151
'fran' as rx'd @ 4:24.
This was the first time I have done 'fran' and I now know why everyone grimaces when it is talked about - 4:00 flat next time - awesome workout - OOORAH, KILL

24/m/198
Can't do anything with my knee, so I did
21-15-9
Pull-Ups
135 lb bench press
5:27

Then I did
50 bench "ghetto hamstring developer" sit-ups with my feet anchored on the power rack.

Hi, just starting crossfit here, was wondering what a good substitute for the pull ups are, since I only have a bowflex in my house =/

Ow, my legs hurt.

15:31 with negatives sub'd for P/U's

J - excellent call on the nap complex

36 M/180

7:58 broken

First crossfit workout ever!

32/M/205

5 min treadmill jog
CFWU
75 lb. Thrusters
Gravitron assisted Pullups (+50lbs.)

-10:30

Pullups are my weak link. I can probably only do 6 unassisted.

I am sitting back in my cubicle now and I am completely wasted. I can't wait to get back in the gym.

As Rx'd in Mosul, Iraq

Gary----51/M/205....9:30..1 minute improvement
Justin--33/M/215...15:31..jumping pullups

as rx'd 2:50 legs still feeling the lungse

26/M/5'10"/170

as RX'd w/strict pull-ups

10:15

31 / M / 217 / 6'5
6:21 as RX'd
20s better than last month

M/40/5'10"/200

65#; barrel pullups: 7:26

F/37/5'6"/140

45#; jump pullups: 9:08

26 degrees in the backyard gym!

I scraped myself off the floor to write this post...ouch.

M/6-01/185/38 yo

as rx'd 6:55 a new PR! My prior was 9:15 just last month. Hooah!

#182 esteban

ya think!? jeez louise. spelled right out for all of us too!
Get over it already!LOL!

AllisonNYC
I disagree with colleen, I DONOT think it is a wiseuse of your funds! That's it....now I am going to have to call the CROSSFIT Police on you AGAIN! First missing persons , now this!

those who want to join me, please do. The number is 21-15-911 as many times as you can dial it in 20 minutes. $hit, or is it 100 of each number for time?! Damn it! The change their number every day!

Colleen~
Don't encourage her!
lol!

m 32 194
as rx'd
all set unbroken
3:22 (pr)

Hmm. It's normal to lose time on Fran the day right after the lunges (I did them yesterday.)? Right? Someone reassure me.

Fran=9:55 (abot 1:45 lost).

As Rx'd

6.45

all thrusters unbroken
pull ups severely broken and slowed me down big time

32/m/215/6'5"

6:58 (PR by 10 seconds)

Was happy to get a sub 7 minute. Don't know how much more I can improve without having a bar I can kip on. I end up taking a lot of rest on pullups. I now feel kind of like I am dying.

d - 29m/170

3:33 (pr by 9 sec)

legs are still bricks from the lunges so didn't expect a pr...very happy...all sets unbroken, just need to cut down on the breaks b/w sets

j - 33f/125

6:22, 65# (pr by 1:08)

39/M/168

CFWUx3(no pullups)
50# Thrusters
Pullups: 6 real, rest negs
12:02

Very cool. a 3:56 improvement on last time with 5# more on the bar

M 48 70" 174

"Fran"

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

3:24
-----------------------------------------------------
Compare to 071116

4:32

19:00 don't remember my last time....eek, my legs/rear end hurt!

65# 4:16 not my best
Thanks for that Coach after all those lunges:)

I miss all out crossfit

I'm trying to gain weight for my weightlifting meet in feb so i've been cutting the workouts in half and only doing them three days a week.

Thanks brendan for the gallon of milk a day idea...its working pretty well

14:53
75lbs thrusters

3 sets bar rollouts
3 sets lying tricep extensions 48lbs

Freddy #41

I have to agree with you about Fran. It has been the closer i get to the sub 3 min. mark the more i dread her.

It has to be one of the most taxing workouts i have done.

as rx'd:
19:14
out of practice i have been focusing on running

M/27/6'3/218

Fran in 3:01

Did that an hour ago, my heart is still beating like crazy.

I was really sore, but pumped to give Fran my best today. I extra-stretched and warmed up as good as I could, loaded up the 95# bar and started the clock.

I rocked through the first set of thrusters. Between the thrusters and the pullups, I could feel the old familiar headache (from last April) come back. I got through the pullups and the headache was building. 3 sets of 5 thrusters and that was it - headache was throbbing hard and I had to quit.

I knew I could finish, but I might pass out from the headache. WTF. 2 acupuncture treatments fixed it last time. I can feel it stemming from my upper left trap and in my neck. Why is it that everytime I start getting into the groove I hit a roadblock like this. Last time it set me back a month!

Time: DNF @%&*!

2:23 as rx'd

2:15 is do able, next time definitely, not back to par just yet

bwt-159
33 yom

m\32yrs\200
1st Fran ever
as Rx'd 12:52

as rxd
9:04

m/39/189

6:34

30# Dumb Bell Thurster
90lb Gravitron assisted PUs

I had a hard time holding the dumbbells when squating, anyone have an suggestion how best to hold?

as rx'd
5:57

really wanted to throw up today, yoga afterwards was brutal

30/M/5'10"/182

As rx'd 8:34

Nowhere near the rest of you monsters but I'm happy with this. First time as rx'd; last time I did Fran in 7:33 scaled to 75#.

She's been my nemesis since we first met and she knocked me on my a$$. I couldn't lift my arms for a week.

as rx'd:
9:45

3min15sec off of PR
weak showing.

I scanned for answer to this, but didn't see:

I assume this is done with ALTERNATING pullups and thrusters, right?

(I need a new pullup bar. I use my oly bar--hung from basement joists--as pullup bar. Supersets for time are out of the question)

20/m/190

Fran as Rx'd
3:38

Quick Question for you guys. Before each WOD, I do the official Crossfit warm-up, which includes pull up's. Since pull ups involved in the WOD, are you guys still doing push ups in your warm up? If not, what would be a good exercise to replace it with? Thanks!

65lbs

10min

25m/195/6'1"

This is my first post, but Ive been doing xfit for 2 months now and keeping a journal. For those of you starting recently, Ive seen dramatic results in only 2 months...so stick with it! I went from being able to do ~5 pull ups to being able to do Angie in about 18 minutes. amazing results.

WOD
Fran 11:30 (PR by :30)

also did 5x10 reps of 95# biceps curl(they were feeling left out)

31/m/200

4:19 PR

110lb thrusters, all unbroken: 21/15/9
pullups, some broken: 21/10+5/4+3+2

very winded, took longest breaks before/during rnds 2 & 3 of pullups

7:29...about 45 sec slower than last time. Maybe a little time lost due to tired legs, but majority of time lost due to bad kipping form

27/f/5'5"/132

45# thrusters
Jumping pull-ups
8:52

6:50
45# thrusters

As Rx'd

Very difficult to get warmed up after the lunges.

not a bad time, my first time as rx'd = 8:59

I was talking to a friend last night saying that I would do fran today even if it wasn't the WOD. Surprise it is. Too bad I have to wait until after my Nuclear Engineering Final to go to the Gym. Wish me luck on both I'll probably need more for the exam though.

OPT -- oh my god, 2:15 is doable. i mean, OH MY GOD! holy crap, you humble me.

ck

allisonNYC -- YEEEAAAA!! sweet, see you there! have you seen their shirts? sofa king tough. love it!

ck

20yom/140#
as rx'd
9:01 (from 9:29)

legs killing me from lunges; body shaking... what a rush

33/M/208

3:17 as RxD
P.R. by 1:48

Wade #211

Don't remember where exactly I found it but not doing pullups or dips or any part of the warm-up when its in the WOD is totally acceptable

Heavily assisted, low-altitude "Fran"

PU on gravitron
Front squats, no press, 95#

8:20

Will read comments tonight.

M/34/200

had to do lunges yesterday, still sore. Only 2nd week into CF and finished Fran in 13:37, very happy with that.

50/197

95lb Thrusters. Thighs still sore from Sunday.
10:21

December 18, 2007
Tuesday
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
18:40 minutes
Avg HR 148
Felt great after this was done!!

Before WOD, Works (cardio) class 35 minutes average HR 144.

3:29, Way off today first real test of the r arm (i'd say about 85-90%), pull-up were pretty slow kippers.Felt good though in a sick way

bw 160 age 39
8:50 as rx'd
almost 1 min slower that PR.

pre-cfwux2,bwux2 dowel & 45#, increasing wt thrusters & front squats, pull ups
wod-5:07 PR 5:25 last 2 times
I need to be patient when driving up out of the bottom of the thruster, the bar isn't resting on my chest long enough and I'm pushing to soon with my arms, instead of my hips doing the work. Need to also keep my midline tighter.
I need to work on getting into a rhythm right away in the pull ups. I was jumping up onto the bar from in front instead of underneath and was swinging too much.
Good thing is there is areas to improve, which will get my time down.

8:15 as rx'd

35/M/182cm/92kg
First time as rx'd (with 40kg thrusters), 10:42

IS ANYONE GOING TO THE KB CERT IN TN ON 19-20 JAN? I'M THINKING ABOUT GOING AND COULD USE A BUDDY.

Sorry about all caps, trying to get some attention. Doing Fran later today. Will post.
Cheers

Damn, actually, after checking last times comments I see that this was the second time as rx'd, but down from 16:25 to 10:42, so decent progress in about a month :)

To coach or others :
I am wondering what the deal is with making up shirts with a design and the Crossfit name included in it. I just wanted to ask and see how coach feels about this and others involved at the center of the crossfit universe. I have purchased a couple of shirts off the website, but this will have a graphic of my own design possibly? This will not be for profit or anything like that. Don't want to infringe or step on anyone's toes. Any help/advice or direction on how to figure this out would be very welcomed. Thanks in advance.

"Keep away from people who try to belittle you, your ambitions and the ambitions of others. "Small people" always do that, but the really great make you feel that you, too, can become great." Mark Twain

8:02 as rx'ed

Compare to 071116:

Fran with 75lbs(total) dumbbell thrusters

9:10.

#211 Brian, just do hangs for a bit to stretch/warm-up your (ACTIVE) shoulder joint. Try some straight arm roll throughs with PVC to run 'em through a range of motion also.

24/m/170

as rx'd
9:19 (pr by 1:38)

37/f/142

As Rx'd:
5:51

39 seconds slower than my last Fran... glad to see I'm not the only one still suffering from the lunges! Viva CrossFit!

8:23 as rx'd

Then ran 3 miles right after. Between the lunges and Fran, these 3 miles were tough but I can't get enough of it! Obsessed.

M/33/225

18:43 - Pull-ups need a lot of work.

28/m/186

7:16, as rx'd

F/31/5'4"/135

Okay, I was thinking today I would not hit a PR as I just did Fran on Nov 21 and last night I cut a huge slice into my thumb and thumbnail whilst chopping onions for soup. I was planning on going easy today...

w.u. -- sampson lunges/jumproping/rowing/stretching

Today's Fran w/ 65# Thrusters & kipping pull-ups:

8:07 !! new PR (previous PR 8:29)

Woohoo....!!!!!
I'm pretty proud of myself.
Followed up with some L-sits, 75 GHD situps and 50 back extensions.

F/31/5'4"/135

Okay, I was thinking today I would not hit a PR as I just did Fran on Nov 21 and last night I cut a huge slice into my thumb and thumbnail whilst chopping onions for soup. I was planning on going easy today...

w.u. -- sampson lunges/jumproping/rowing/stretching

Today's Fran w/ 65# Thrusters & kipping pull-ups:

8:07 ! new PR (previous PR 8:29)

Woohoo!
I'm pretty proud of myself.
Followed up with some L-sits, 75 GHD situps and 50 back extensions.

Sitting this one out...painfully. I can still barely walk after the 400M walking lunges. Going slow and not low.

fran killed me
6:14 improved time for me
not to mention i have no legs

Age 35
BW 149#

As rx'd:

5:39

CFWU, with supermans substituted for back extensions and ring rows substituted for pullups.

"Fran" -- 10:47, with jumping ring pullups and Mr. Duffel for the thrusters. All sets broken.

I was two minutes slower than the last Fran but I did way more work. One month of Crossfit == win!

m/36/185

BrandX scaled;
Pack
21-15-9
75# thrusters
Pull ups

Time: 9:05

Bwt: 134

As Rx'd

2:30

Freddy C, I better see a sub 3 from you :)

28yom/6'4"/211#

8:45 as rx'd. Ties my PR.

37/m/165

5x 3 high-hang sn + 3 ohs 75#

Fran 65#
8:45
PR by 2:00, will up the weight next time

Mark
Fran 80#'s
6:42

Age: 22
BW/H: 142, 5'10
Fran: 5:25(PR by over 2 minutes)

Well, i woke up this morning feeling groggy and didnt think i would do too hot on the Fran workout. turns out i set a new PR. my partitioning was much better than my old style of Fran attempts. used to just try to blast through the whole workout, taking breaks only at failure...leaving my old PR somewhere around the 7:30 zone. today... stopped 1-3 reps shy of failure, shook out the pain, controlled my breathing during the thrusters and pullups. came up with a 5:25, and that was being much to conservative. I actually knew my breaks where longer than I needed. Absolutely discovered my biggest mistake on this WOD and now I cant wait to try it again. im confident i can get in the mid 4 minute range.

my rep scheme ended up

21 thrusters: 13/8
21 pullups: 21
15 Thrusters: 8/7
15 pullups: 15
9 thrusters: 6/3 (i attempted 7/2split but failed)
9 pullups

next time im hoping to be strong enough for a straight set of thrusters for the last 9.

any interesting set split for this WOD?

23/m/190lbs
new pr!
3:22

Fran will be fun after yesterday's lunge fest....

34/M/6-01/185

9:21 as rx'd

My legs have not hurt this bad in a long long time due to the lunges the other day. Good Lawd!!

WOD as Rx'd:
Time : 7:38

46 yo - 6' - 225#

As RX'd

5:08 (PR)

Might try it again this eve...If I can get my breathing under control. DOMS was a factor.

50/M/180
18:02
Second time doing Fran.
80 Lb. Thrusters, I should have used less weight to get down into the time this WOD is set up for.

OPT,

I think that a 2:30 is do able for me from my 2:52. The chase is on; you set the bar I will try to meet it.

31/M/195#

11:27

as rx'd
14:05

Been a while...did 21-15-9 yesterday of 225 lbs squat and dips...13:22...very sore today after at least two weeks off.

underhand pullups, last few were questionable

TIME - 5:20 (PR)

7:51 as Rx'd

CFWUx3 (-pullups), then a few 45# thrusters to warm up the movement.

"Fran"
6:35 as rx'd (PR by 2:18)

Legs actually weren't bad, but I was still feeling Friday's SP/PP/PJ workout. Finally starting to get comfortable with the rack position.

61/m/178/6'

Glutes and quads still sore from the 400m lunges the other day!

1000m row CFWU x 3 (lite on pull ups)

"Fran"
sub 80# thrusters
Time: 9:10

Last time 65# thrusters in 8:29, disappointed that I was slower even though I increased the weight.

Post: weighted sit ups and back ext. 3x10 35#
ring dips 3x10 feet above rings.

"Fran" as rx´d: time 3:41! (last time a month ago 5:34). The pullups have really improved during the last month.. Under 3min. is the goal!

- OlliS

Warmup: Dragging a 15' Christmas tree about a half mile out of the forest while postholing up to my knees in the snow.

Fran: 5:15

40y/o M
75" 200#
Fran as Rx'd
4:59 sub 5...woohoo

42yom / 145

5:34 as rx'd

5 seconds over my PR but considering the state of my lower body today after those lunges I feel good about this effort. Actually my legs were not an issue once I got started but my lungs felt like they were on fire during the 2nd and 3rd rounds. I need to learn to breath or I will never break 5 minutes.

Post - Jump Rope practice

37/m/195/6'

CFWUx3 (half of standard pullups and squats count)

"Fran"
13:37 as rx'd

First Fran; all sets were broken, but I'm pleased.

39/m/197

ran 800 meters, CWU x1
started with pullups as buddy had thrusters first
as rx'd 12:40. pretty good for having to fight back an asthma attack. had no troubles with doing the full sets, just couldnt catch my breath in between. Hats off the the folks that were doing a rep for every 1.61 to 2 seconds continuously.
Asthma boy out

CFWU

21/15/9 of

185lb Bench Press
Pullups

25 min

M/27/183/5'9"/5% BF

As Rx'd ==> 11:09

I opted for the Seal WOD today, done as follows; 500m swim 250 free, 250 breast; then 5 x (20 50#db swings, 10 burpees, 10 x 75# sdlhp's): 21:09; 1 mile "run" in 9:39. I'll do Fran on Friday. It's my baptismal WOD and Friday is my 2 year CF anniversary. Thanks Coach! BW:169 Y/A:59

Fran took me 9:15, my best time yet. I still can't believe I did it that fast. I'm excited to do it again and see how much faster the next time is.

still sore lege, subbed p/ups with band
13:25

34/M/168#/6'0"

CFWUx3
Fran as Rx'd (7:46)

As Rx'd
Pullup assist 5
13:06
PR

46 / 171

as rx'd 8:45, nothing stellar. It was going great until I picked up the weight.

Finished with 2 rounds of 10 GHD sit-ups, 200 single under jump rope swings, and 5 HSPUs.

As Rx'd 6:30 PR, I'm stoked!

As Rx'd

14:05

21/m/185

My old pr on fran was 13:30 when it came around last month. I crushed it today with a 7:54 and I am Stoked!

Bodyweight 173lbs

Fran as rx'd: 5:51

excellence continues to elude me :(

38 bw190
as rx'd
previous best 3:17

NEW PR
3:07

Lets Try this Again:

W/ 70# on the Thrusters

Last time 9:34mins. Today 8:19mins!

Did Fran at 6am this morning. I usually do CF at 8pm because of the kids. I wonder whether the early exercise is actually better than waiting until the evening?

Anyone got any views/found it easier working out on the morning rather than in the evening?

6:28 as Rx'd

#211 Mike Mc - do you have a nerve issue? must be some kind of nerve impingement. Keep up your spirits...its about the lifelong journey remember.
ok..Fran - 7:24 65# thrusters and kipping pu with a little jump thrown in. I am finally getting the pull up thang down!! Thank you Crossfit for the kipping pull up videos. Helped enormously.
LOVE THIS SH..stuff. This soreness from lunges is quite something. It's starting to bug me, as it is interfering with life!

last Fran 9:30, and 45 #, and lame totally assisted pu. yay it's working!

29M/5'6"/163#

Last Fran - 5:55 (old PR)

Today as Rx'd - 5:29 (new PR)

First set of thrusters was straight through, but I think that cost me as I had to partition the last two sets. I think I need to split my sets in order to keep from bonking.

Totally spent afterwards. I think it took me three times longer than the actual wod to cool down. Wasn't feeling 100% today so I think I can do better. Looking forward to next time.

m/30/191

8:15

Did full pull-ups. Last time I did jumping pull-ups (after I was exhausted from normal pull-ups) to complete each round, which got me a 5:27 time.

cfwu

as rx'd: 9 minutes. 1:30 minutes better than last.
bc

CFWU x2

Fran as rex'd

Time: 6.12 new PR by 1.12 min.

Maybe I could have done it faster but my legs were still very very smoked from the 400 meter walking lunge..

M/26/135

Holy God what a difference 20 lbs makes!

Last time with Fran, 6:12 with 75 lb thruster sub.

Today first time as RX'd: 9:01.

I'm proud of doing this WOD as Rx'd for the first time, but couldn't believe how much difference it made just to go from 75 lbs to 95... by midway through the set of 15 I was having trouble getting the weight all the way up. On the 15th I actually had to do one extra because I literally forgot to push with my arms, and ended up just doing a front squat!

Final note: To anyone who can do this WOD in under 6 minutes, you have my awe... those who posting sub-3:00, I don't even have words. I keep being tempted to think I'm handicapped by being a small guy, but then I remember that's only true for the thrusters. For pull-ups, I've got an advantage. Crap! :-P

CFWUx3

Fran as rx'd for women (65lb)

10:27

Worked out with my Good Friend Chris...so was able to push it a little harder. The fear of a debilitating injury can be a serious detriment to extreme performance!

Stretched out with about 6 minutes of mixed cardio/sprints: Then

As Rx....11:16

Ended with 100 abs.

bwt: 152

as rx'd: 4:26 (pr)

still sore from the lunges...

6:37 65# thruster

7:05 last time

47/M/6'3"/232
My legs are still really sore from Sunday’s walking lunges - I have to use the hand-rails going down flights of stairs. A group of us hit the 52 Area Gym at 1100 for today’s WOD (Fran). The first time I did this on 17 Oct, my time was 11:24. The second time on 16 Nov, I did Fran in 8:56. Today, I completed Fran in 7:34. I downed some Tylenol before heading to the gym and did a good warm-up. The pain is setting back in this afternoon, but I’m very pleased that I got a new PR. Some of the other Marines that joined me today and their times:
SteveO: 4:43 (PR)
Brian: 4:33 (PR)
Mark: 5:44 (PR)
Jimi : 4 :03 * wearing boots & utes, but not a PR.
Martley Crew: 6:10 * PR - first time completing Fran.

1st time for Fran.. only 5th workout with crossfit....only did 40s with dumbells for the thrusters..but a great workout. crossfit will push me to the next level for combat challenge "08".

Just an observation: You actually need to take that thruster down t the bottom...what would be called ass to ankles and then explode to the top of your extension. Absent that...your not really doing this Rx. ALSO: You need to be hanging at the bottomn of your extensions with each pull up...absent that, your not doing this rx.

BUT: I know that everyone posting a sub 4:00 time is doing this with perfect form.

44/179

As rx'ed: 3:39

PR by :18

Thank you Coach, the pain in my lungs and forearms almost completey masks the pain in my legs from the walking lunges.

32 yom 250
fran as rx'd

time 12:39 last recorded time feb 1, 2007 9:36

need to refocus and hit it hard again.

9:51

as Rx'd
3:25

2:48 as rx'd

freddy c and Amadraeus-

next time you are in seattle let me know, 1st round's on me, watch out though i might drink you under the table . ;-)

oh, and freddy i keep checking back to see your time, where are you?!

m/47/200

As Rx'd 10:21

To all of those 5s and 6s. WoW

22:21

Arggh. After improving my last two Fran's by 2 minutes for PR's, today I backtracked. Out of the gate too fast.

9:40

29/M/190

previous time 13'55"
today 8'54"

thrusters were done 21,9/6,9. Very happy with improvement on these.
Pull ups were broken and turned into jumping P/U by midway of second set.
Need to work on less down time but overall I'm very happy with this improvement considering my legs have been worthless since lunges.

m/28/195

4:50. Almost a minute off my PR of 3:53 last time. Legs weren't too bad after the lunge party yesterday (after I got loose), but I had no wind today. I sucked. I gotta tell you Fran is the shortest, but probably my least favorite of all workouts! Freaking hate it.

27/6'1/226

Let me start by saying that I hate pullups, any variety.

First time doing this took me 14 minutes. The thrusters weren't bad, the pull ups are what sucked. Still getting the hang of the Kiplings.

M/22/215

As RxD

4:00.63

BW 173

5:10

Slower than last time. Feeling drained today.

38yo M 200lbs

wearing 20lb weight vest

8:41

RUN: 5.5 miles 48:12

6 ROUNDS:
50X Push-ups
50X Crunches 0n Fitness Ball
1 min Jump Rope

SWIM: 1000 yards

33/170/M
As rx'd:
5:44, 25 seconds slower than last time.

36/5'11"/180

rx'd 10:15

I am absolutely amazed at people getting times in the 3 to 6 minute range and even Allison NYC getting 9:20. You people really inspire me to push harder.

49m/5'7"/170

Fran as Rxd 7:15 - 29 second improvement

As Rx'D...with very sore legs from the 400m lunges:

6:25:88

35 seconds better than last time.

cfwu x 2

asrx

pullup still broken
thusters unbroken

7:33 real close to last time

Oh, forgot me physicals:

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

24yo 165/m

4:29 as rx'd new PR! The middle thruster set was broken - 9+6. Goal is sub 4:00 with unbroken sets.

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

Fran
95lb Thrusters: 7,5,5,4-5,3,4,3-5,4
Pull ups: 21-15-9 all broken
Time: 11:12

Foam roll after
Compared to 071116: 12:23

26/F/115

65# Thruster; Did pull-ups with assistance band

8:24

Still pretty sored from the lunges.

44/76"/194

as rxd

14:43 (about 45 sec slower than last time) - started pretty well but gassed - probably a combination of poor diet and work stress recently

29 yo male/150

As Rx'd: 2:47 (pr by 9 seconds)

I dropped the bar twice, once during 15 and once during 9. I also lost my grip once during 15. No excuses but what could've been?

Anyways, I hope with all these new pr's being set that technique is at it's highest. The integrity of the movements must be maintained. Chin without a doubt clearing the bar and head pushed through at the top (not just elbows locked out) and full squat at the bottom of the thrusters.

Congratulations OPT and Speal on your crazy times as they set the bar on what is possible.

Good luck to Freddy as I believe you will break the sub 3-minute mark. Technique/Efficiency is the key to continuing progress. Keep up the good work.

not to mention the lunges Sunday :)

The beauty of this WOD and its timing is that now that I have a deep lung burn (which was worse because I did this outside) I have something to take my mind off the DOMS in the legs

25/m/193

Fran...

as Rx'd...

3:30 (PR)

Puked... Didn't even fight it...

40/M/170

Subbed 45# DBs for thrusters. Otherwise, as RX'd: 7:04

24/f/5'8/130#

Did 350steps walking lunges.
Fran: 45# bar (hurt shoulder)
Time: 6:40

m/23/175

as rx'd 7:59 beat PR of 9:47

Anthony (M/29/170)
Notes: Fran as Rx'd

Time: 3:21 (2 seconds slower than last time)

I was on pace for sub 3 minutes, but had to split my chinups due to my broken finger. Taped the crap out of it, but didn't help much. Thrusters felt surprisingly great and only broke the last set at 6 & 3.

26yom/6'1"/205#

As Rx'd, 4:12 (PR). Last time: 4:52.

5:10 PR as rxed

26yof/5'7"/135#

Majorly scaled: 10# Thrusters, Assisted Pullups w/ 103.5#.

did it in 6:45, last time was 14:06(first WOD ever), probably woulda done better if it wernt for lunges, plus weighted pull ups plus "yvonne" that i did yesterday, why do i like to hurt myself ahaha

36/195lbs
Colorado Springs

MikeMc #211:
Hey Michael, I’ve been crossfitting since July ’05 and can probably count the number of workouts I have missed on my fingers and toes. You mentioned today a massive throbbing in your head and I can relate to that and thought I would give you some advice based on my own experience. First time this happened was maybe 8 months ago. I was in the middle of doing 30 muscle-ups for time and all of a sudden, had MASSIVE throbbing at the base of the back of my skull. I remember I didn't warm up like I should have that day whether or not that had anything to do with it. Having never felt this before, it dropped me to my knees. I knew something was really wrong.

I had another minor bout with it again a month later on my 2nd set of pullups mixed with some 400’s and I stopped immediately when I felt the pain start again. In short, I think I have an idea of what started it. When you kip, you invert your body at the bottom and almost push through to the front once you hit the bottom of a good strong kip. That appears to be the movement that somehow strained a nerve in the spinal area that somehow causes the indescribable throbbing in the base of the skull.

I still kip hard and can pull off 46 pullups as a 6’2”/195lb guy but I try not to overemphasize the follow through at the bottom of the kip. OPT has a pullup method I am moving to which utilizes a wider grip and more of a D pattern. Kip up with the “C” movement, then drop straight down and start over.

I’ve been a martial artist my whole life and have trained MMA with some of the top athletes in the world. Never have I ran into this until I met crossfit. Hope it helps, this pain was no joke and I wouldn’t wish it on anyone.

I've been good for 6 months now or so and my numbers keep getting better. Good luck.

-Brent

46 201

as rxed 3:39 pr

12:00.88
new PR
had to sub the thrusters with 85 lb. instead

27/M/170

As Rx'd: 10:15

A FULL 2:43 BETTER THAN LAST TIME! Could've been even quicker if I'd shortened my breaks and hadn't had a few faulty reps (chin not above bar) on my PUs. Better form on the Thrusters, though.

So excited. I had to share it with someone.

30yo m 128lbs
65lbs
5:51

as rxed 2:34 (pr)
kip was better but needs to be faster for sub 2:30.

m/33/70/199

4:48pr!

29/m/222

as rx 6:50 on Saturday, so I figured I would try a sort of Heavy Fran. I did it with 135 and 25 around my waist, in 11:50 (15-12-9). It was not pleasant.

29/M/6'4"/201#

21-15-9
95# push press
1.5 pood kettlebell swings
pull-ups
9:53

32/F/5'10"/155#

Fran; female Rx (65#)
6:52 PR

I finally got sub-7 minutes and shaved 25 seconds off my previous PR!

After I recovered, I repeated the workout from 071110:

Row 1000m
25 double unders
Row 750m
50 double unders
Row 500m
100 double unders

24:15 PR
A whole 3:26 less than last time! :)

We both have to give a HUGE shout out to MikeG at CrossFit Atlanta who we watched get 2:36 on his Fran today! Amazing work!

36M/5'10"/172#

As Rx: 5:21.

14 secs slower than last time. Legs still on fire from lunges!

5:31 as RX'd (PR)
M/29/194

To sum up the WOD in one word....OUCH!! The lunge monster really hit me hard on my 12th thruster lol. My legs were like noodles after that.
as Rx'd 13:19 (PR was 15:05)
This is the end of my second month with CF. I am not sure what to make of that Fran time. It was only my second go round, but I thought I would have improved a bit more by now. Am I off base? Its not that I am competing with the rest of the bloggers. I am just very concerned about my progression. Any suggestions/experiences/opinions to share??

oops PRE WOD: CFWU x 3 minus PU's

8:34 as rx'd (PR by 35 seconds!)

40 M 190#

CFWU 3X only 5 pu per set

As prescribed 4:54 faster by 1:08!

47 5'10 190

cfwu x 3 (minus pull ups added push ups)

as rx'd 14:20

Broken sets but did all kipping

29/M/340/5ft10

Second time running Fran(ran it on my own a couple of weeks ago as a bonus for myself)

15:37:28 for time, at 65pd thrusters, and pullups were modified to knees to elbows..

29/M/175lbs/67"

Fran with 65-lb thrusters. Time - 7:15 [PR by 30 seconds].

Just finished Fran, still huffing and puffing as I type. It's funny because Fran was the first CF workout I did almost two years ago. It was the workout that made me, and almost broke me. I did it in San Diego at the first training Seminar, and I had Greg A. pushing me, and I needed it because I was so ready to quit! I'm glad I didn't, it took me 10:00 minutes to complete, and 20:00 to recover! Later Greg showed me the kipping pull up, which sped my time up. My (pr) for Fran is 5:07 these days.
Today 7:12 felt a little sluggish, still pleased with how far I've come. Thank you to everyone in a Crossfit for forging this wonderful community! It is a beautiful thing, to know that when I travel I have a gym pretty much anywhere that I can go and find Crossfit enthusiast such as myself to train with! And you guys and gals are all welcome here in CT anytime your around!

10:55
Very bad DOMS from Sunday!!!!

JS10:22 jumpin pullups

33M/6'2"/225

13:30

I can't believe the amount of sub 5 min times,

Definately giving me something to shoot for. Nice work everyone,
CD

21/m/165

11:43

12/18/07
"Fran"
21,15,9

M/8/45
20# thrusters
jump ring chins
5:14

M/38/172
Rx'd
95# thrusters
chins
5:24 1+min inprovement

32/m/160#

1st time doing Fran - as rx'd - 9:16
loved every second of it!

26/m/6'3/170#

Subbed 85#
PU's on rings

7:20

(next time will be as rx'd)

as rx'ed 6:31, 35 sec slower than previous effort

thrusters unbroken
pullups deadhang and super lame

190/5'10/male

First time for Fran.

Time: 7:45

Fought pukie for 10 minutes afterwards.

I have a profund amount of respect for those that have done battle with this WOD and own a sub 4 minute time. Muchos props!

Male 37yo 220lbs 6'

2cnd Fran

As rx'd

Total time 11:33

Since I already did 45 chin ups, after the crossfit workout I finished with a back workout. 4 sets of machine high rows. 3 sets of machine low rows. and 3 sets of close grip pull downs.

5'11"/30/M/208 lbs.

blisters on my palms were killing me during pullups, but i finished. poor time though.

13:07

first time doing fran

AS rx'd but not a PR. The Lunges may have had something to do with it butas we all know, the max. effective range of an excuse is 0 meters...
Nolan: 5:15 as rx'd
Chris: 5:55 @ 65lbs

26/m/185

9:25 as rx'd

That was my first time, I'm looking forward on taking a minute or two off on the next go!

#309 Jared

If you think being a little guy is a disadvantage, go check out Speal's time for today's Fran. Granted, he's part man - part beast. There are VERY few individuals who are on the same level as him. Moral of the story - the only thing that can get in the way of your goals is yourself.

It's always interesting reading about everyone's opinions on the thrusters vs. the pullups on Fran days. For me, the pullups are almost a rest from the thrusters as thrusters completely destroy me every time I do them. Everyone has their strong points and their weak points & that's why we're here - to strengthen our weaknesses - mentally & physically.

42/162

Lower body still sore from lunges
As rx'd Today - 6:22
11/17 - 6:49
PR 5:52

Bearcat,

I have only been cfing for about 4 months. I used to think that I was in shape. Fran was my first crossfit workout: I thought it would be a warm up. After, I realized that I don't really know why I thought I was in shape. It was awful. I thought my heart was going to pound out of my chest. Your times look fine to me, because you are improving. Finishing these workouts is great in and of itself. Crossfit is an intense workout used by elite athletes. Getting better every month means you are on that r road moving forward. But again, I am so green here, take what I say with a grain of salt.

This was my first WOD last month, and it shows how far I have come in one month. My first time I only did 3 pull ups and subbed the pullups with a stupid lat machine. funny that since then I havent touched a lat machine and completed all of the pull ups. effe lat machines.

11:57 sub 55# thrusters

plus, following buddy lees jump rope program as a warm up.

41/M/185

CFWU x 2, no pu (For the record, your Honor, Samson stretches are cruel & inhuman the day after 400M walking lunges)

subbed 75#

5:14 as BS'd
New PR, but want it as RX'd next time.

m/32/175lbs

"Fran"

r1=2:57
r2=6:32
r3=9:33

NOT P.R. by ~1:30 set one month ago. First workout after over week of sickness and big lunch after interview. Worked hard, just no use. Tasted blood. Felt nasaeus for hours. Developed a cough. mistake.

25/f/5'2/129#

breakfast: run 6 miles = 47 minutes

last nite's pre-academy sheriff workout had lotsa fast sprinting. wuz really feelin the effects of the lungefest during suicide lines. and after that we had 2 basketball games for league championship. today the legs were leaden on the treadmill; definitely wuz not looking forward to tackling today's workout...

WOD: "Fran"
21-15-9
thrusters @ 65#
pull-ups
time = 5:23 (pr!)
surprised the heck outta my tired self.... the butterfly kip makes a big difference, but i didn't think it would make a whole minute's worth of difference.

post: not much. some double-unders... wanted to do more but at that point, just beat.

Gotta wait for the rain to let up. Probably tomorrow. Can't press anything overhead in the garage.

44/M/6'/185
TIME: 3:22 AS RX'D

I ALSO DID 4 SETS OF 135 POUND POWER CLEANS TO OVER HEAD PRESS AT 5 REPS PER SET.

STILL SORE FROM THE LUNGES WITH THE 45 POUND PLATE. YES , MY LEGS ARE CALLING ME AN IDIOT!

RURAL/METRO FIRE DEPT.
TUCSON. AZ.

M/36/172
As Rx'ed 6:27

CFWU
As Rx'd 8:59.9
Last Fran was 070827 (10:41) Big improvement. The kipping pull-up videos have really helped me out. THANK YOU!
M/46/195/72"

SPEAL,

STRONG WORK AGAIN! I'M A GOOD MIN. OUT FROM YOU ON THIS ONE.

NICE WORK!

ROBERT S.
TUCSON, AZ.

27/m/168

As rx'd

10:20

12:22pr quads still very sore from 400m walking lunge, it hurt to walk stairs and even touch my legs. I strongly considered skipping today and am glad I did not.I took 2min off my last Fran.

27m 6'1 204
5:09 as rxd
felt like garbage
all sets broken except 1st thruster set
have an awesome chest cold that has been lurking for days.

7:44 as RX

PR by 1 min

M/36/5'8"/168

As rx'd 9:50

Almost a minute slower than my birthday a month ago; fighting off a cold and too many Christmas cookies around work.

gotta get back to sub 9:00 next time.

BW 70kg

4.04

40kg Thruster
Kipping Chins C&P Bar

Just when I thought I could get sub 10 minutes, Fran hammers me yet again.

As rxd 10:24

put in some work on the rings after, 3 sets of 10 dips and 2 sets of 10 push ups. I'm really surprised at how difficult the dips are. guess there's a reason it's a 3 to 1 ratio. fortunately, I won't have to do that anymore.

m/34/5'7/148

scaled weight to 80lbs

3:45

"FRAN" as rx'd 8:48 pr
last time 10:06

m/20/5'8/185

FRAN as Rx'd
3:20 pr

Sub'd 65# vice 95 on the thrusters
13:53

42yom 188lbs

Fran: 7:52 (slow)

My PR is 6:15. I did Fran today @ CrossFit Fredericton. I was a bit tired from playing 3 1/2h of hockey today. Plus I was probably concentrating a lot more on doing the thrusters with full ROM in from of everybody. I took longer breaks than usual. On a positive note, my kipping is getting real good, I hashed out 17 PU on my 1st rd. Next time I'll do the entire rd of 21's unbroken.

45/male 6' 220
Fran
scaled down thrusters to 60 lbs.
3:29

Third "Fran" ever (CF'ing solo x 3 months); first time posting results for this.

First time: Happy to finish; probably 20 plus minutes, PU's jumped after the first few (I was about 275#).

Last time: Ecstatic that I broke 10 minutes (9:49); even happier that I did 30 of my own PU's (my other goal that day). I jumped the rest.

Today: 9:26 AS RX'D! Woohoo! PU's: 8/7/3/3, 5/4/2/2/1/1, and 3/2/1/1/1/1, but ALL MINE! Thrusters: 16/5, 10/5, unbroken. Average HR: 162.

I would never have imagined doing 45 of my own PU's pre-Crossfit. The thrusters still hurt (especially with a slightly pulled groin and post the Lunge Extravaganza from Sunday), but I'm getting better at 'em, too. I kept waiting for applause at my local Globo, but it never came...oh well, I had to settle for the "standing O" in my head!

Pre: 800m jog, CFWUx2(5 pu's), Burgener wu x1, OHS with oly bar, good-mornings with bar, front squats with bar (10 each), shoulder dislocators, etc. (my usual stuff...and I taught a couple of young guys to properly deadlift). It occurred to me that maybe I was just stalling, LOL.

Post: 5x3 press, push press, jerk press with 135# for form. 10 minutes stretch.

I usually make sure I'm good and warm before tackling WOD's and to stretch after, so I don't always post that stuff.

"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
32/m/181/6’2.5”
11:54 (1st time doing this)

m/20/5'10/170

5:06. Last Fran was 9:30. Damn.

The difference was that I had someone time me today. He pushed me. Having a partner is a huge motivator.

good luck

38M/168

Absolute noodle legs from making up the lunges yesterday.

Subbed 75lbs for thrusters and banged it out for my second Fran since drinking the cool aid two months ago. God I love this stuff!

10:00 flat

9min 23 sec
my left shoulder is in some pain from grappling wa wa I know but i think it slowed me down a bit.

10:53 (w/ jumping pull-ups)

9:18, pr by 42 seconds. 98# thrusters. Sore left knee, I think I bruised it on all the lunges the other day. Pullups felt very strong.

l8/m/6'3''/190

Fran in 00:08::43

1 min jumping squats - 40

Muscle Up Practice - 15

Jodi (F/29/107)
2000m row (very light)
Mobility Drills
CFWUx1

Bench Press
45x2
75x1
95x1
115x1
125x1
130x1

Deadlifts are my focus right now...so, no Fran for me. I'll have lots of opportunity though. :) I have to get these legs recovered after those horrid lunges. haha!

65# thrusters

5:22 - blah! Form on last set of thrusters wasn't great.

26/m/5'10''/167

Fran in 00:07::31 (first time doing Fran with rx'd weight, and damn it hurt:)

1 min jumping squats - 41

Jump assisted ring muscle-ups for practice - 15

5:40. New PR. Fran is awesome

Down b/c of surgery.

After six months of trying to talk my beautiful wife into trying CF I coached her through her first WOD. After a light cfwu x3 she did a scaled down Fran in 10:19. I am so proud of her!

11:05 (previous time 9:20)

In the middle of a bad cold - not sure if it was smart to workout today but I just couldn't miss Fran. Slow, but steady...

36yom/6'/205

1st Fran
4:58 as rx'd
20 min flat on my back fighting Pukie

OMFingG!
Immediately forgot how thrashed my quads were from sunday.
Pullups as active rest... I love Crossfit!

35/m/190lbs/

as rx'd

7m50sec

cfwu x3 scaled down to 5 reps of each exercises

WOD "Fran" scaled
used two 3 lb db's for thrusters
used 120 lbs in Gravitron for pu's

After six months of pestering from my husband who is a CF nut I finally popped my CF cherry. I hate him right now as I sit here trembling trying to recover. I will probably hate him for a while but I know CF is going to be good for me in the end. I'm sure I will love him again eventually. ;-)

m/40/175

as rx'd rd 1
rd 2: scaled to 85
rd 3: scaled to 75

11:20

obviously, thrusters tore me up. post: sp, more thruster practice

Oops, I almost forgot, my time for scaled "Fran" was a 10:19

28/f/115lbs
Fran
40 lb thrusters
purple band for pullups

time: 6:20

What would the required weight for women using dumbbells? Also, is there any difference from using dumbbell vs. barbell in determining the required weight? Thanks

47 yom 160#
First time doing thrusters and kipping pullups in 3 months. Rotator cuff held up, wish I could say the same about my endurance.

5:38
first set of 21 thrusters and pullups unbroken.

8:13 as rx'd
m/22/2somethin/6'

Fran w 97.2 pounds or so - 4.55

Lost ~30s, but all pullup sets were unbroken.

2nd round of thrusters .... lost my gumption

What an awesome workout!

Paul

used dumbbells 2 x 35: 5:35

6:08 using 65# (girl weight). New PR.

f /44/ 166 / 5'10"

45 lb.
jumping chins

8:00

Did Fran as Rx'd 8:15 Love me some Fran, her and I are best buds.

26/M/5'5"/153

This workout is a kick in the nuts

13:22

23/M/6'5"/220

12:10

33/5'11"/195

Pre-Crossfit Run:
1-Mile Warm-Up: 9:09
5x800: 3:01, 3:20, 3:50, 4:11, 3:47
1-Mile Cool Down: 10:21

Fran as RX'd: 7:55

47/F/125

14:39 subbed 55 lb. thrusters

m/33/175

I saw Fran for today and thought, "Oh crap!" Then I checked the comments and saw people getting PRs. PRs? How in the blankity blank blank are these people getting PRs after those lunges? I can still barely walk! Oh well...3,2,1,Go

After a prolonged warm up...

7:53! (PR...scaled)

Granted I scaled the thrusters to 75# but heavier and faster than last time- 65# in 8:20.

I know I'm not throwing up a monster time like some of you guys but dangit I'm improving and that's all I can ask for. I don't get it but I'll take it.

WOD
7:22
then
15 Min xtrainer
then
50 Situps

For some reason this one always kicks by behind!

35/f/133
#70 for thrusters
pullups broken
7:56

Made up deadlift workout from two weeks ago
5 sets of 3
185/195/205/215/215 PR!!!

24M/6'6"/245lbs

"Fran's Fat Little Sister" As many rounds as possible in 20 minutes of:
5 x 135 lbs thrusters
5 x 45 lbs pullups

I completed 13 rounds on the dot!

Legs still sore from lunges. Fran made them better.

4:26 PB
(5:06 in Sep 2007)
Forearms/grip was the limiter this time.

This workout always kicks my booty!

35/f/133
70# thrusters
pullups broken (always kills my time)
7:56 (last time was 8:30)

Made up deadlift workout from 2 weeks ago:
5 sets of 3
185/195/205/215/215 PR!!

M/5'6"/168/29yo
As prescribed w/ full squats on the thrusters.
6:05

Hey, I haven't been posting here recently, since I hardly ever do anything as prescribed yet, but I just wanted to point out that I did (scaled) Fran today almost six minutes faster than last time, which was only about a month ago: 15:09 compared to 21:00, even though my legs are killing me from those lunges. I bet all the heavy lifting lately has been good for me.

f/125

"Fran"

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

And this was the day after the 400m lunges yesterday on the effin treadmill. Walkin' kinda funny today folks.

8:14

Note to self: commit!

last fran 8:43

27/M/180

as RX'd...2:36!

Thank You, Laura and Damon. Laura...your PR was my inspiration.

This is worse than lunges...damn. Approx 13 min.

My legs are still so incredibly trashed from the lunges and I'm still taking it easy on my back after injury, so I did push presses @ 35lbs instead of Thrusters. 3, 2, then 1 real pullups, rest were jumping.
8:03

30yr fem, 123lbs

new PR 3:41

I did an experiment. I ate McDonald's at 4PM.

42yo/185#

3:00 as rx'd. Jolie, Austin and I did a big "Fran Off" New PR's for all! Video on youtube soon to follow.

No sub three, but six seconds better than last time. So close to sub three! After working out for over 26 years, my first date ever with pukie!

Dear Lauren, please don't post Fran after 400m lunges ever again.

M36/6'3"/225
8:15 with jumping pullups

M/40/6'2"/195

As Rx'd

7:15 (PR)

m28/205/6'2"

3:20 rx'd

Good stuff today Jolie & Freddy

Lauren, I'll sign Freddy's petition

6:45 sets broken

I heard that Fran eats small children and terrorizes the rest of us...

As Rx'd 14:41

PR by 0:09.

I'm okay with that after a week and a half of wasting away on a cruise around Mexico. Would have done CF on the ship if they had a decent workout facility but they didn't even have a pullup bar.

terrible time. as rx'd.

14m 15s

I felt like I was going to die afterward. Really reflects my inconsistency with the workouts this month.

40m/72/182
5:10
75 lb thrusters, unbroken. Need to go to 95.

12:30

at work on mids
55 lbs

M/6'0/38/220

As Rx'd

5:22

Fran dang near got me, reminds of that great line from Airplane!

"I haven't felt this awful since I saw that Ronald Reagan film."

And how brother!

M/6'4"/22/182

95# thrusters
25# assisted pullups

14:30

Still suffering the dang 400m Lunge walk DOMS! Did a few rounds of CFWU and a lot of stretching after 1hr dog hike :(

I don't get it, much more sore this time after the lunges than last time it came up! Whew.

My legs are so sore that I limp when I walk and dread anytime I see stairs.

Gonna try to minimize getting DOMS this bad because I cannot see the benefit; recovery just takes too long.

Skipped the thrusters and used 30lb dumbell presses.

21-15- and 9 reps, for time of: 10 min
30 pound dumbell presses
Pull-ups (mixed of jumping and kipping)

4:28
Fighting a cold.

M/45/230#

as rx'd 6:23

36/m/5'10"/179

Fran as Rx'd 07:06 PR over 1 minute (last PR 8:37)

25M/170

AS RXED 10:52

I missed the lunges from Sunday so I did them today after Fran. Also, set a new PR for Fran with 7:40. Previous best was 11:10, so a huge improvement.

32yom/6'3"/160#

Fran-70# thrusters, otherwise as rx'd
4:30
then
Pushups/KB swing (25#) combo:
30/21, 25/15, 20/9, 15/9
5:09
then
Ab routine with sets of 10xPull-ups
12:10
Bike
10 miles/30 minutes

Oh Fran, how I despise thee! That's why I caught up on the past few workouts that I missed instead. And it still wasn't as horrible as Fran!

Push Jerks
3-3-3-3-3
32/42/42/52x2/47/47 (form is still a work in progress)

200m walking lunges (10m x 20, indoors)
Time 9:00
This one's REEEAAALLLY gonna hurt tomorrow!

12:08
Awful day. Had nothing.

Did Fran tonight after several weeks off. Had a close encounter with Pukie, but was avle to fight him off.
CFWU plus 1/2 mile run to start
21-15-9 sets with 0-bar
(I asked Santa for some bumper plates to complete my home gym)
400 meter runs between sets and closed with a 1/2 mile run

29:25 min,
AvgHR 165
MaxHR 185
Calories 702

m/22yrs/5'9"/194lb

(lunges killed me from ther other day)

im 2 weeks new to crossfit this was my first fran
9min 42 sec

OK, not very fun after the lunges two days ago. I officially retract my earlier statement that the WODs were easier than I expected them to be. Don't know what Linda has in store, but sounds fun based on the above comments. Ahhh, the pool. What fond memories!

Z

M/145/5'9

70# Thruster

7:40

Used 30lb dumbells for thrusters.

21s unbroken

15s: t:5,6,4-p/u:8,7

9s: t:3,3,3-p/u:unbroken

I might use 30's till I get sub 4 min times, then switch to a 95lb barbell.

Nice gains ...

Last time

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

This time:

39/m/200#/6'1"/565CFT
CFWU x 3

21 x 95# Thrusters
21 x -65#BW pull-ups
15 x 95# Thrusters
15 x -65#BW pull-ups
9 x 95# Thrusters
9 x -65#BW pull-ups
16:04

Hopefully, I can change my "post name" soon, which is fine with me.

Slice

27YOM
195lbs
5'10"

CFWU x 3

WOD as Rx'd: 3:37

I was still sore from the 400M walking lounge...

Frab practically killed me. 7:35 85 lb thursters.
thats about 1:35 off my pr. im coming off 16 days of rest as well.

im smoked still.
and badger looks horrible. i love it

M50/170

8:30 ...no kipping..strict pullups. Definitely felt Sunday's lunges...just didnt have it at all today...another disappointment

18:30 with 17.5lb dumbells, by the end I was doing pullups one and two at a time. Pathetic I know but you have to start somewhere...

M/28/190/6'0"

rx'd
14:13

1st Fran

183#/M/35

3:43 new PR

Congrats to all the new pr's from all the one world athletes today.

My second crack at "Fran"

CFWU (supermans, +push-ups, -PU & dips)

11:26

75# thrusters, first 30 pull-ups regular, last 15 jumping, all sets broken. Last time was 14 something with 45# thrusters and 55# of help from a gravitron. I'm getting more comfortable with thrusters and taking shorter breaks. Pull-ups are still the limiting factor in this and other WODs. I have the beginnings of a kip down, but it's very sporadic and I can't yet string multiple reps together. You win again, Fran, but I will get you.

Fran with a sixty pound sandbag and rings for the pullups.

5:05

-D.

m/35/80kg

rx'd

13:31

32 YOM 195#

4:49 (PR)

23/m/245#/6'6"
7:51

Used 75# by accident. Stopped to fool with the tracks on the CD-player without stopping the time, not good :-\. This is what happens when you miss a few weeks of workouts, your pullups go down the hole. But, they'll be back.

51 yo/M/189/5'9"

12:26

1st time as RX'd. I'm stoked! Great way to celebrate my 51st b-day!

Thanks Coach!
and thank you Travis in Long Beach, for introducing me to Crossfit and Steve and Denise in HB for all the help and support!

Crossfit Rules!

20/M/150lbs

6:32 (PR)

Scaled to 75lbs. HUGE improvement from last Fran (my first Fran).

Happy Birthday Ray!

34/M/77kg

As Rx'd:

8min 22sec

AS rx'ed
new pr
25 m 80k

45k thrusters
bw pullups
7:13

M/32/180

Fran as rx'd

8:40

F 48 64" 150

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster SUB 20 pound
Pull-ups SUB Elastic Band Pull-Ups

5:44

5 sets of 9
45 LB. Bar
Pull Ups
9:24

Tam
17:44

CFWU with jumping pullups from door frame.

I am still waiting on my barbell...so I used my two 10# dumbbells. I did the 21-15-9 thrusters and pullups (from door frame - and I can't get all the way up yet - I am installing my pullup bar tonight and will be getting assistance bands). I timed myself, but was interrupted a couple times...

3:17 as rx'd

OK, Fran tomorrow. Was going it this morning but my legs were still trashed from the lunge marathon.

And I had to play in a pro golf event. Note to self - Golf + sore legs = dificult to play well. I came third in the event (behind Nick O'Hern and Michael Long, both US superstars).

Crossfit is certainly helping my golf performance

New PR

5:43

I am training a kid that wants to go off to the Marines. He is about 15 years younger and has been in the gym, looks good, has trained hard, but I still smoked him. Ha, ha. I have really enjoyed getting to train a few kids before they go off to the military. I have one Navy SEAL in the success block. Crossfit has really help up the pain level before they go so that training is "easy".

Mike: 1st tims under 5 min, PR by 15 seconds or so: 4:56 as Rx'd.

26.m.6'5".220

WOD:6:31

Back Squat-5@315,5@315,5@360,5@360,5@380
Leg Press-10@360,10@450,10@450,10@450,10@540
Calf Raises-25@360,25@360,25@360
Hammy's-10@160 x 3
Leg Extensions- 10@175x3, 10@190
100 Situps

41/M/200
7:15 as Rx'd
took a week of after falling on the ice

7:23

Complete failure, didn't even complete the first set. I don't think I was mentally prepared.

36/M/170

Fran as Rx'd: 12:02. Had to take several breaks for air, not to mention losing my grip on the bar, oh and my legs were shot from the walking lunges. Bring the pain!

Noticed that my local Gold's Gym (Ballston, Virginia) now has crossfit gear... KBs, rings, bumper plates, poly boxes. Yet sadly, the whole area is roped off with a sign that reads "personal training only". Looks like the trainers are catching on. I e-mailed them and asked to use the rings to practice muscle ups ... no one has replied yet.

4:50 - pullups done jumping as i still can't do that many strict or kipping and keep with the metabolic spirit of the workout.

26/m/205

11:25 first time for Fran

I saw the videos and the weight and thought this would be a piece of cake. *sighs* I still have a long way to go!

9.51

PR by more than 4 min and first time under ten minutes.

15:22 as Rx

38/m/194

6:18 as rx'd (PR)

M/45/155lbs

As Rx'd w/80lbs

12:25

3:28

29/f/110

just did fran

3:52 (PR!)

god that sucked. glad i had eric there to yell at me to keep going.

pre: 1 hour dance class, burgener WUx2
post: coughing, shaking, sweating and more coughing

eric's first fran

34/m/145

fran with 65#

5:02

GREAT job eric!

first week of cf, first fran (did I mention I am really out of shape--never have been in good shape)

Results:
weight assisted pull-ups-185
weight of lunges---45

time: 6:57

4:32 as rx'd PB

25/M/210

8:50 as rx'd

32/M/192

8:44 as rx'd

I think my heart almost exploded today. Good times, good times.

Ha ha ha...ugh.

Me (with 35 lbs dumbbells):
7 thrusters, 5 pullups, 16 jumping pullups
7 thrusters, 3 pullups, 12 jumping pullups
7 thrusters, 1 pullup, 8 jumping pullups

Son (with 20 lbs dumbbells):
10 thrusters
10 thrusters
10 thrusters

32/M/192

8:44 as rx'd

I think my heart almost exploded today. Good times, good times.

4:53 (pr)

Breaking 5 minutes was a huge milestone for me. I just looked through my log books and found I have done Fran 4 times, the first attempt on June 23rd. My times have continued to improve with each attempt. My first attempt took me 9:40, so I have almost cut my time in half! Not to mention that my first attempt was done by mixing in jumping pullups and now I do all kipping pullups.

Thanks coach!

thought i'd be a hero and work with 120# instead of the rx'd 95....and smoked myself. finished around 18:30 - lesson learned haha

44/m/158

8:25

hotel gym, substituted 2x40lb dumbbells for thrusters.

I can't believe some of the times on you people! Man, long way to go. Just been crossfitting for 2 weeks. First time doing Fran.

40/6,0"/195/M

13:55 as rx'ed

29/m/170#

3:53...PR

First sub 4 Fran!!

As rx'ed: 10:30 (PB by almost 4 mins)

I didn't do my back any favours over the last few days, with pulling all the snow off my roof, and then shovelling that mess away, and then this. I think I can get under 8:00 next time.

AL

as rxd, just a day behind...

7.40

7.31 -- 11/16
9.15 -- 8/26

Modified Fran:
Still don't have my pull-up so had to modify with partner holding my feet and giving me a little boost each time - Thanks Vicki! Also subbed 55 # bar for thrusters.
Took about 20 minutes for both my partner and I to complete taking turns holding each others feet. Can't wait to do this as rx'd... someday!

As Rx'd w/ 65lbs
20 minutes

Subbed 65# for 95#, but otherwise did as rx'd: 18:30.

As rx'd: 3:35

Just happy to be back in the swing of things after 2 months off due to low back tweak. Don't overtrain, it can make you pay

10:21

-used dumbbells, using the 1/5 bw ratio each (40x2)
-"pure" pullups done on lat pulldown station set at 400# (wobbly and tough, no kipping)

Also, first Fran ever! (been doing CF about 4-5 weeks)

Getting better with those thrusters, but they're still one of the toughest moves I've ever tried in high reps.

My thighs and glutes are still sore to the touch, even 48 hours after the walking lunges...DOMS owns me.

34 M 195

4:26 Min
Did more of a press then thruster due to minor leg surgry yesterday

26yom/175

5:47 as Rx'd. PU weren't there today/

32/m/245#

As Rx'd

8:24

M/31/197

CFWUx2
Fran in 4:12 (3:42 is my pr)

Missed my 4 min baseline, rats!
Blame it on the statewide miasma alert, rampant microtears in leg muscles threatening to buckle my knees, and sheer lack of willpower to dig out those last 4-5 pullups each set.

37m 185
cfwu x3 (-back extensions)
fran
?:??
I used my cellphone stopwatch and accidentally pressed the stop button 2x immediately erasing my time! it was either 8:38 or 4:38 (my old pr 6:30)
probably the former as i was NOT feeling it at all. Ugh.

"Fran" w/ 68# thrusters
5:51

26/m/185

8:44 as Rx'd

Third time doing Fran. I've been averaging just over a 2 minute increase each time.

I finished in 6:20. 2:20 better than my last Fran. I have the KPU about 90% mastered. I still dropped straight down on a few reps towards the end, instead of pushing off the bar at th top, but for the most part they felt great.

A 4 minute Fran will happen in '08 fo' sho'!

I did Fran last night:
80lb thrusters
Pull ups as Rx'd
6:05

Afterwards my chest/sternum has hurt all night. It's really tight. Has this happened to anyone else?

28 yom, 180 lbs

5:50(pr)as rx'd

Did 6:57 last time

17yom 135# 5"9

9:54 first sub 10 fran

Jeff @ home
2:51

Charity-
65# thrusters
3:11

PR for both-quite nice having someone to manage the stopwatch.

Best Fran yet, despite aching legs from the 400m lunge WOD:

4:35

(Prev PR = 4:58)

Left for Vegas the same day...

as rxd
8:37

13:12

As RQ'ed, 20:14

w=9:52 25lb thrusters, Jumping pull-ups (holding at top)

8:01 as RXD (for the first time) HOORAHH

Jenny O.
Rockin' PR with 2#s more weight and after dealing with pukie kids and short sleep!

65# Thrusters
13:51

26/m/195

as r'xd 5:48

33 yom/5'11"/195#

CFWUx3
WOD as Rx'ed: 9:36
First sub-10 Fran!

32 yo, 230#

did this workout on 28 Aug 07, 65# for thrusters. time: 9:38, all sets broken

Today, 65# thrusters, time: 4:50

all sets of thrusters unbroken. 1st set of pull-ups unbroken, 2nd and 3rd sets broken. Watching the kipping videos really helped (remembering to breathe was a big help.)

Ahh, the sweet taste of progress. Next time I will try to do as RX'ed.

Jeff and Charity~

You guys are too kind. Thanks for your super nice words. Great job on both your PR's as well. Between the two of you, you had a couples' PR of over a minute!

Age 52/BW 250# as rx'd 14:20, SA thrusters @ 45# (21/15/9 per side), all pullups jumped. "FRAN" kicked my butt, yet again.

36/195lbs
Colorado Springs

I spent all day nearly killing myself getting up and down stairs because of the 400M lunges. Not sure if I was going to do this, I decided to try it anyway. The extreme pain left my legs the minute I said go... And... New PR. Woot...

4:38 as RX'd.

Robin Conger 35

12:22

Brady Conger M/200/age 38

6:44

32/190lbs
Las Vegas

4:48 as Rx'd (New PR)....Hey bro(#560)...you had to outdo me by 10 secs, didn't you? Just wait till Fran comes around again.

M/22/150 cfwux2

As rx'd: 6:20

JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ
m/27/198

105 lb thrusters
4:16

1st time 7.25 with subs
2nd time 6.58 with subs
today 7.30 as written
- started a little slower today and finished strong, still broke the pullups up but felt pretty good, dissapointed with the time though i think i will do it again tonight and beat 6.58

32 YOM 195#

4:49 (PR) as rx'd

7:58
55# thruster

Lame. Slow. Weak.

My arms are still bone tired from the pullupapalooza last week, and I am unable to do many pullups with them. I can't recall the last time my arms were this thoroughly fatigued.

10:06 as Rx'd

46m200#

as rx'd 8:38

still suffering from cold, but all pullups unbroken and no blisters

Sandy
5'50"

8:25 - super sore legs from lunges

previous = 7:48 - sore from Linda
previous = 7:35 - subbed 100lb thrusters
previous = 7:47 - subbed 100lb thrusters
previous = 7:00

14:38 - 45lb thruster | cybex #15 - #12

previous = 12:06 - 45lb thruster | cybex #15
previous = 10:12 - July 06 - 45lb thruster | kipping pullups

as rxd 13:00

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/150

WOD as rx'd

4:52

a little off of pr pace(4:20), but felt good to work through the soreness.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

5:40, :45 slower than last time (my PR). I blame all the useless calories I've ingested in the form of Christmas cookies and chocolate. Can't wait to start the Zone. After x-mas, of course....
Thrusters were fine, pullups sucked this time around. Couldn't stay on the bar.

8:06 w/ bad hangover & massively sore legs vs
8:55 11/19/07 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.

6:25

40m/157
17:34
pb=15:37

My arms too long for this...
Fran as RX'd
3:45

Down from 3:55 on first go

5:41 PR

6:54 prior best

28/m/200

as r'd
5:58(PR)

43 m 210 lb

5'51" pr, shattered old pr of 6.32
my goal was sub 6, after 2 rounds i'd just passed the 4 min mark, thought i might beat 5 min, but pukie came knocking as i bent over to get ready for 3rd rd thrusters, so had to settle a bit. my first fran 10 mo ago was 12+ min. thanks crossfit.

24/M/190

16 min

8:30.

10:30

M 33/238/6'4"

As Rx'd 4:28

Pr last was 5:10
late post

M/39/185

After a few days off to rest a tweaked and very painful neck, as rx'd, A2A and full extension at the top:

7:05 (PR, but only 30 seconds better than last time)

Saving Badger until Saturday when I hope to have the time to finish, then recover, then stumble off into the snow to gather gifts for the family.

More better faster

"Fran" as rx'd

9:52

last time 11:45

I am still in awe of those trying to go sub 3.

m 33/158/5'8"

16:02 not too good, but i made it through

************************************ 12/19

11:59

Best Fran ever!
It just felt right..

28/5'10"/175

As Rx'd
4:27

My very first time doing cross fit; shamed into by my co-workers. Kinda liked it.

Time 6:42

thrusters: wt 20lbs

pull ups (gravitron):
21 - 85 for 5; 115 for 16
15 - 115 for 8; 135 for 7
9 - 135 for 9

Bwt:150.5
:13::04
70lbs thrusters
60 0ff assisted pull

8:48 as rx'd

2:32 as rx'd

Did a 2:25 2 weeks ago, and shooting for sub 2:20 next time.

BAD FRAN TIME
As rx'd for women 8:32 yuck!!

37M/5'9"/165

weight as rxd, strict pullups.

14:22

M 39 170
as rx'd: 5:37, pr by 10 sec.

jazzed, as I had the stomach flu over the weekend... the audience in the gym helped...

195/6'0/M/30

95# Fran - 7:35
(50 sec slower vs Oct. time)

closegrip PU's

179/6'0/M/27

95# Fran - 6:38
(13 sec slower vs Oct. However used 65# and had injured wrist in Oct.)

closegrip PU's

10:55
severe DOMS

4:31

12:12

Subbed L-pullups w/ bent knees for regular pullups (working on strength)

pre: rom stuff stretching legs dead after lunges
post: biked a 5k ran some 400s cfwu 3x12 k2ex15

8m52s
subbed muscleups(jumping) for pullups
not a great time but good output
186.83 watts
0.25 horsepower
137.8 ft-lbs/sec

F/29/110/64.5

10:50 - worse than last time but increased the weight to 40# which proved to be too hard so in the middle of my workout I had to change it to 35#, which didn't help my time. Pull-ups at an assist of 45#.

38yrs/m/220
95#, jumping pu, 13:45

48/m/140

This was my first day. someone from work hooked me up. had to modify 65lb 7:35

35/m/180
CFWU
FRAN 8:12

cfwu

Rx'd
Damn tired after 5am-1am day yesterday and early start today

Over a minute slower than last time! 10:30
Thrusters more like squat and shoulder press

24/m/155
CFWU

Rx'd: 7:11 PR

I don't see how some of you get sub 5 mins. I've been doing this for over a year and a half and I'm still not under 7 unless I drop the weight down.

Scaled to 44# - 11, 8, & 5 reps
3:03

11:41. pathetic. almost 2 min worse than my PR. felt horrible today, even with a long warm-up. I'll do the 5km run/row tomorrow then take some needed rest.

m/35/240
ran 800m did cfwu x 1
first set of pu's were kipping broken into sets of 15 and 6. second set were kipping for 10, jumping for 5. 3rd set were all jumping.
as rx'd 5:30

37/M/218/5'10"

Fran
21-15-9 reps
Scaled 65 lb. Thrusters
pull ups (rubber band assisted)
8:36
Had to break up the thrusters, and had to strip weight (started with 85 lbs)
Terrible. Worse than last time, but went heavier this time. Shoulders still feeling the SP/PP/PJ WOD of a couple days ago.

8:50 (PR) as rx'd - balls out - will be tough time for me to beat - if I can pound through thrusters in fewer sets, that is where I can pick up time

16:25 used 75lb weight.

M/35/157

Crushed my PR by 3:23!

as rx'd
9:36

I'm very pleased with my progress!
Thanx CF!

32:43
65lbs for thruster
all pull-ups complete

Olivia:

95 pound Thruster (subbed 45 lb bar) **use 50 or 55 next time!
7.29.3

Today 4:03

Nov07 4:55
Oct07 4:17
Aug07 5:17
Jun07 7:24 (sandbag)
Feb07 6:38
Oct06 11:25 (83#)

M/37/200/6'3"

as rx'd

11:34

2 minutes off my pr, really feeling 400m lunges from yesterday.

26 yo male 190 lbs

As rx'd 6:48

31/M/190
As rx'd 5:19
followed with 30 minutes on stepper

as rx'd 7.31

24/m/165

Used pair of 25 lb dumbbells for thrusters (most weight available)

7:21

M/40/6'5"/235

10:42

32/male/163

I really had high hopes for this but I am getting over the stomach flu and was not anywhere near 100%.

8:10 30 seconds worse than my last effort. Not happy

cfwu X 3
warm up run and row

as rx'd

4:42

m/29/5'9"/170

4:22 as rx'd

:21 - longest Fran ever, but the first one where I was able to do every single pull-up (no jumping, no assist). Also moved up to 55# on the thrusters.

No record, I know....but psyched to see improvement

M/29/170#

7:45

Fran
7:02
All pull-ups were jumping

Finally did this as rx'd and got 6:52. i am siked.

i love seeing the progress!

#632 Sara

Congrats on the pull ups and the increase in weight. hey it's about improvement so who cares how long it takes as long as you see you're progressing. so great job!

2:43

27/m/6'0"/185

as rx'ed

3:15 [20 sec pr]

rock out...

3:05 as rx'd

41/m/5'8"/167

Fran as rxd: 7:55. Two minutes better than last time! How is that possible?

28/m/170 5'6"

4:30 new PR

6:45

27/m/6/167

Fran
as rx/

14:33

first time

Chris
Sub'd 45# DBs
11:32

Craig
Sub'd 35# DBs
Ring pullups with foot assist
12:50

m/23/6'2/229

Fran as rx'd 7:37

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (broken 8,7,6; 5,5,5; 5,4)
Pull-ups

Time: 20 minutes. Same time as last time, which was a little disappointing because I did not split the thrusters quite as much this time. I didn't put bar on the ground so my kipping pullups on the bar in my cage were not possible, so that may have slowed me down there. (I was trying to avoid the necessity of cleaning he weight a couple of times--looks like a mistaken strategy). But I did feel that my thrusters were more efficient--I concentrated on not arm pressing until I thrust my hips forward to max extensiuon, which seemed to work pretty good.

14:59
I could barely walk today (via 400m lunge) and almost talked myself out of this one but surprisingly enough my legs feel better after the thrusters than before, as rx'd all sets broken bw (211#)

28 yom 225#

as rx'd - 6:43
New PR for me but still way slower than I'd like. Too bad my legs feel like painful Jello . . . .

Did a fakey fran today (22 Dec) since I couldn't do Joshie (no equipment for it). Course, can't do Fran either (only 45# box of books instead of barbell, no pullup bar so under-desk body rows) but did it in 5:21, best fake fran for me so far... time to up the intensity I'm afraid!

A bit behind on the WOD

M/1.72m/62kg
5:53 two 20kg dumbbells

21/M/166

23:43

95lbs is a bit heavy for me, so the sets were broken, but it felt good. Because of where the pull-up bar was, I could only do strict pull-ups, meaning those were also broken and occasionally jumping.

Forearms and grip are saying "You're crazy, you know that?"

Been moving the last three days, chopping and stacking wood, etc....way too busy.

Finally did Fran last night, BW 127

75# thrusters, kipping pullups
8:06 PR by 52 sec

M/33/174

As rx'd 8:40

17yom 160 5'8

I used 35lb dumbells instead

6:02

my last time i did this in 9:36 with a 95lb barbell

surprisingly enough i'm not even tired

6:38.22 as Rx'd

PR

5:58 (PR)
at Xtreme on a Sat night after almost a week off. did not feel great but still getting better.
34m/68in/170

36/m/149/67"

Fran as Rx'd

9:49 (better than my 10:04 last time!)

Legs shot from lunges, but warmed up nicely.

Crossfit, day 1.
29/6'5"/183 lbs.

Fran, as Rx'd.

47:34

m/38/178 (approx)

As rx'ed, 6:35, 38 seconds worse than last time.

I have been nursing what I think might be an umbilical hernia, hoping I can get it looked at soon after new year's, so I have been sorta holding back on a day-to-day basis. It's amazing how much I lost in such a short period of time.

No worries. I'll get it back. :-)

oh, I almost forgot... I challenged myself last night, and while playing Scrabulous did a pushup for every point. Ended at midnight with 320 pushups (and still lost the game). Perhaps that was a contributor to my lower Fran score today...

43/m/165

6:15

aaah, 17 seconds off, difficult staying on track around Christmas.

WOOT! PR

07:10

Can't wait till Fran comes back around.

way off PR.
the cost of a couple of weeks of gluttony and laziness.
8:07

145lbs/30yoa

as Rx'd

6:53...again.

My previous Fran's are 6:53. 6:54 and 6:56. Maybe I'll scale the thrusters relative to my BW and see if I can get our of this rut.

11:14, 1:50 slower than last time, BUT all kipped pullups, not jumping. 55# on the thruster.

46 yo/m/167 lbs

My quads and glutes are really sore from the 400m walking lunge, finished before my workout partner so I went another 100m to encourage him along. Climbing up into my tree stand 14 ft up and in 22 degrees temp was rough, climbing down after not having any deer come close enough for a bow shot was harder. My legs really stiffend up.

Decided that a simple Fran was too easy, or I'm a masochist so I added 800 meter runs between rounds. Time was 27:00 the runs sucked, BAD!

cfwux2 (- pullups)
as rx'd
9:17
about 40secs off pr

hammies knotted from Alumni soccer game 2 days ago

15:13 slow but as rx'd

24/m/175#

Fran:
2:48 down from 3:56!!!!!!!!!!!!!!!!
Excellent.

24/m/175#

Fran:
2:48 down from 3:56!
Excellent.

38/M/195--Syracuse NY (though today out of Oxnard CA!)
As Rx'd: 4:02 (PR -0:02). Ran out of gas again in last round...if I could've pushed through I would've shaved like 30 seconds off... sub 4... sub 4....

getting closer and closer...7minutes30seconds...
pr by 2:10!!
it all in the grip

29 yo male 6'4 95kg

6:46. Slow - felt very ordinary.

CFWUx3 (no PUs light Dips)
6:28

5:00 jump rope
cfwu x 1

11:28 as rx'd

34m184

15:05 as rxd

34f

6:00

ring pull, 40# th

39/m/155

85# thrusters

11:05

ATL

Pr still holds at 6:03
last time 6:39

this time 6:18

31/m/190

11:16

9:15 PR

071116

14:32

071218

11:42

sub'd 50# barbells

35/m/6'/205

5:00 (pr)

6:30ish
cardio holding me back
ezcrl, triext 115x5
jog 1.4 miles

8:35
to parallel touching low bench, all pu's full extension kipping. breaks 1/1/0 for thrusters, 1/1/3 for pu's. wu=30 min new strs level 15.

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

20080101 1740
CFWU 10 x 1 (5 PUs, 5 ring dips) (short on time)

WOD071218: Fran: (21-15-9 for t) Thrusters (42.5kg), PUs; did 40kg thrusters; t=5:37 (PR of 0:00:41)
...but weight not as RX'd (88lbs)

AL: 9:41
Taylor: 8:40

7:07

12:08
Did PU's on Gravitron with minimum assistance.

16:12 - 1st time rx'd

as rx'd 7:50

ahhh just as i remembered.

M/29/263#

As Rx'd

18:50

Recovery time was a great improvement over last time.

34/190/69"

6:03 (pr)

somebody help me off the floor

34/190/69"

6:03 (pr)

somebody help me off the floor please and hand me my lungs back.

37m 185
6:36
not my best but better than last time.

to clarify, is 21-15-9 one round, or that is the 3 rounds?

2/14
6:05
-40 seconds from last time
+20 from pr

32/male/165

as rx'd 5:52

6'42" as rxed. My best time w/ a barbell, but I've been faster w/ dumbbells