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?