140/18/M

Did this Monday. As rx'ed at Crossfit Suffolk. My time was 6:01. Not too bad

Sweet...another session of bewildered stares at the globogym.

Who has acheived the best time on Fran to date and what was the time?

Blauer Tactical and CrossFit, Virginia Beach, Virginia - wow, that's a huge space! Best of luck with it :)

Love the early post! Can't wait until the morning!

Kipping pushups...I like it.

did "randy" tonight.

as rx'd m/34/170

6:24

We will miss you brother.

Ross #3:

I believe the best "Fran" on record is Brett Marshall (AFT's) 2:19. You can find the video on YouTube, I'm sure.

Finally, a picture of boxes.

That's a crazy 3 day cycle!

What's the average time this should be done in? 2:19 is like superman on steroids

Happy Valentine's Day Fran...you Dirty B!t@h

I need some advice. I had a nasty flu three weeks ago and I haven't been the same since. I feel fine through the warm up and then I gas during metcon wods or my strength is off 20% or more in max effort wods. I took a week off and it is still the same. I restarted relatively strict zone two weeks ago hoping that would help to no effect. I also feel lightheaded every time I lift heavy. Has anyone had anything like that? Should I gut it out or take more time off? I'd appreciate any suggestions. Thanks.
-JP

I feel like the kipping pushup is good in theory, but I thought the main point of a push up is to keep the core rigid? thoughts?

I just watched that 2:19 Fran on youtube. Unbelievable. And he just walked off afterwards...no collapsing. I just shook my head with an open mouth when i saw it. Wow..

I usually don't post because really it just gets lost in a sea of comments anyway. But after watching the video today...
a kipping pushup is stupid.
it was said best in the video "snaking" aka bad form.
The kipping pullup has its place in terms of work and the benefits that it yields to the shoulder.
From the looks of it, the kipping pushup (while making a negligible difference in speed) could potentially lead to overuse or strain in the low back, and the abdominal benefit of the pushup is lost. I'm surprised this was posted.
Am I right?

JW #13 - I know exactly what you are talkin about I just got over mine last weekend...and I'm going through the same situation, I'm curious as to see what peoples remarks about this will be.

# 3. the fastest vid time i have seen was AFTs time of 2:19. however, OPT says in this interview that he had a 2:17 fran post CF games. either way, these guys are mutants, haha...

Holy hell.

oops...forgot to post the interview...

http://media.crossfit.com/cf-video/CrossFit_SCL1OPTInterview3.mov

Thanks Josh #8. I'll check out the youtube.

Call it high expectations, but I like knowing just how bad I'm sucking!

Here's the 2:19 Fran on Youtube:

http://youtube.com/watch?v=IHZL9DNqT4I

Ohhhhh dear. I picked a bad night to have a little 'cheat' meal. Yowza.

JP #13 about the middle of december I came down with some nasty virus which lasted about a month. I took a week off in the middle and came back and struggled (same symptoms you mentioned), so I took about two weeks and did WODs at about 50-75% intensity. Gradually I got well and got my strength back, just had to be patient. And I didn't feel like I was going to pass out in the middle of each workout.

Others may have a different experience and better ideas. I believe I tried to come back to soon, rather than resting, and then when I did come back, I tried to work out too intensely, too soon. Just my experience. I am almost 51, so I guess I don't bounce back as fast as I did in my younger days. And I am impatient and hate not being able to go full speed.

#344 Mike (From Yesterday),
I think you may have bumped your head a bit. Duane's post was not a complaint or even him hoping for a fallen black hero. It was simply him sharing his view and to provoke thought, which generally works when dealing with those with good sense. I'm sorry that went over your head. Next time, try reading and digesting the message in its entirety instead of picking the pieces out that you need to make your little baseless and weak arguments. Now hush, take some of that anger and go knock out a solid Fran!!

Thanks Stefan, You had to say something.
Sub 2:30 anyone??
I'm on it!

Thank God it is not another new Hero's workout.

Stay safe guys, and thank you.

What an absolutely terrible, horrible, awful time to have 2 torn hands, in about 3 places each. My fitness goal right this second is a sub 5 Fran, and i thought to myself "next time it comes up, i smoke it- I only need to find 20 seconds!" Well, crap. Sorry, globogym. Youre going to have blood on your pullup bars.

Good day all.

Ah yes, Dutch. I seem to recall a 34 round Cindy on youtube, very impressive...

http://youtube.com/watch?v=GAuP9Llm2hE

Will you post video for your Fran?

#1 -- Joe

Hey Joe do you have an email address I could possibly reach you at, I have a few questions about Crossfit Suffolk. I am from suffolk and noticed the link on the home page but I'm away at school right now and haven't been able to check it out. thanks a lot.

Does it matter if I bring the bar behind my head when it is coming back down?

God Bless Randy and family.

Wed- should have been a rest day for me but did Randy.
60# power snatch x75, = 13:03

The first 40 reps I was too pokey. Did not speed up until after that and then was sorry. But, still felt good nonetheless.
A definate rest day for me Thurs. My hands will be glad- bruised, blood blisters, and the skin is missing from my right palm. Will get to Fran on Friday.
Erin

as soon as i saw the workout my stomach dropped

#31 Kevin, yes.

I got owned tonight. Did the 75 snatches as Rx'd with a friend.

Mine 9:45

His 7:13

Sometimes I'm on, sometimes I'm not. Tonight I was not.

pb

Looking forward to a 2 minute fran.

#9. Haha

Looks like Fran is my Valentine this year. Ballin.

#38 I don't know, anyone?

first time in 3 years without a 'valentine' well looks like the guys in my shoes are all sharing the same woman. Fran will have the best of us all... good luck and work hard.

#13 JPW
The message board would be a GREAT place to ask that question. This is supposed to be the place where we post our scores.

#16 Max I totally agree w/ you. Interested to see what others say.....

A guy just asked me if I have a hot date for tomorrow...

I said- Yes. Her name is Fran.

He was confused. If he was a CrossFit man he would have known what I was talking about. He failed the test.

Happy Valentines Day <3

Hell yea!!! I have been waiting for this one!

Oh boy. On Valentine's Day, I have to tell my significant other that I did Fran in the morning?

#16 Max,

Easy there, have a little courtesy to fellow CFers. It's a new idea; give it a shot before you label it "stupid" or before you say, "From the looks of it, the kipping pushup (while making a negligible difference in speed) could potentially lead to overuse or strain in the low back, and the abdominal benefit of the pushup is lost."

Many people in the fitness world look at the kipping pull-up as bad form. They have formed their opinion without ever trying it. Yeah, a "snaking" pushup is bad form, compared to a strict pushup, but the jumping pull-up is bad form compared to the kipping pull-up which is bad form compared to the strict pull-up. There are multiple ways to accomplish a pull-up or pushup. A person's idea of good form depends a lot on their desired result and perception of safety.

The kipping pushup isn't necessarily faster than the strict pull-up, but according the video, you can do more pushups, in less time. This equals an increase in your work capacity. As far as strain or overuse in the lower back muscles - I am sure it could. It depends upon how often it is used and by whom. If you have a history of back problems, maybe you shouldn't try it.

Another thing you mentioned was the "abdominal effect of the pushup." Granted, during a strict pushup, the abdominal muscles work to keep the body rigid, but that really isn't the focus of a pushup.

After watching the video, I noticed the motion is very similar to the butterfly stroke in swimming. Efficient completion of the butterfly stroke demands a strong abdominal core. I wouldn't be surprised if the kipping pushup actually developed an increase in core strength.

Anyone have other input?

"You're at 1 minute. Good Pace."

Are you f-ing kidding me? GOOD pace? Mutant freak Olympic intense pace.

Good pace.

"Mr. Bannister, you're at 2 minutes, half mile. Good pace."

OMG.

Wow.

Okay, look....I was willing to accept the arguments for a kipping pull-up. However, a kipping push-up just takes things too far.

I can appreciate the "thinking outside the box" attitude and all, and I respect the experiment. But would I ever adopt it? Sorry, but no. Even if you told me it really did equal out to greater power output. There is nothing wrong with the classic push-up. It ain't broke....don't fix it.

did nate tonight. sub 3 pull ups and a ring dip for mu.

12 rnds + pull ups and dips + hspu

mhlane

looks like i need to do another joshie. come on over to gsx this weekend. we're gonna start building the o-course.

Well friggin' hell! It had to happen during my recuperation! Between this and the 75 75lb power snatches today, I am really frustrated that I have to miss these. My patience is wearing thin. I can't wait to get back to this.

#25 Damon

I thought the same thing as Mike when I read #40. While I agree with you that any person/opinion deserves respect for their thoughts just as long as no one is getting hurt, why post that? What possible good can come from saying "where is a here of color"? In my opinion, duane was suggesting two things. 1, which I don't think duane was doing, asks why hasn't a colored hero died yet? Ridiculous right? b/c I don't think anyone commenting on this site want our American hero's dead. 2, It only leaves implication that Coach isn't posting a hero of color on PURPOSE,which while equally ridiculous, seems the more logical choice of the two. If you have any other choices please let me know.

I'm glad there is some discussion on this. I am eager to see how in might be integrated into WOD's like Angie and Barbara.

The core does stay locked throughout the movement. There is no "worm" movement through the kip. The torso (from the hips to the shoulders) should maintain rigidity. Like the push press, the momentum (drive) begins with the hips, transfers through the core and into the extremities. Therefore, the abdominals are still doing the same job as in the strict push-up only the hips generate the power rather than the extension of the arms.

By generating the power from the hips the athlete is able to do more reps in equal time, or equal reps in less time than if he/she was performing strict pull-ups. As long as in-line stabilization of the core is maintained and the movement is coordinated (like the push press or kipping HSPU), the kipping push-up should not only be safe on the lower back but will increase the power output of the athlete. This is also the idea behind the kipping pull-up - increase of power => intensity => result.

Thoughts?

That 2:19 Fran guy has a pretty wicked kipping movement. Does anyone know why the poster children of CrossFit haven't adopted that way of kipping, it just seems so much faster that way.

P.s. I think it is funny that the spell check on for this comments page is dinging me on the word CrossFit.

I kinda struggle with the idea of kipping anything other than pull ups. A kipped push up just seems to be a way to make push ups, a strength move, easier by removing a lot of the strength aspect (midsection stability). Its like learning to do a handstand only up against a wall, it removes a lot of the equation, even though it allows you to move the same weight the same distance faster.

Also, many times in life, you just have to press on something really, really hard.....

I originaly was not a big fan of the kipping push up after watching the video for the first time. I thought, "What happened to the midline stabilization?" After reading your comment and watching the video again, the core IS tight with the kipping push up. My only question is, will a lot of people have the same type of body awareness that you do and be able to replicate the movement without straining their lower backs? Especially with fatigue during a WOD, I hope people will be watching their form.

Oh yeah, and I'm not a fan of the kipping HSPU. Again, midline stabilization is out the window on that one since most people perform them with their back arched against a wall to begin with.

Congrats on the new Box Tony.

Also, sorry for the million posts, if you're getting full range, and moving really fast with your hips bending, wouldn't you be slamming your chest and face repeatedly into the floor?

#52 Kevin A,

Good points. You mentioned the importance of the hips to generate the drive. How often do we hear that during Olympic lifting demonstrations? Besides being able to increase work capacity, maybe a kipping pushup will have other benefits!

Allison, I'm loving the wit.

To all the single guys out there (like me), we'll be romancing Fran tomorrow.

My girl doesn't like flowers, she likes pukie...

#1 and #30, shoot me an e-mail at jasontmulligan@gmail.com I'm also from Suffolk but currently I'm stationed in Germany. I just learned we have a Crossfit Suffolk and can't wait to visit home again to hit it up. I've been using the Gold's in Islip when I go home but not anymore since we have a CF gym.

oh yea and Fran, it's you and me today baby, Valentine's and everything!

Randy - 11:58 as Rx'd
M/25/6'1/195

Kipping push-up - should work in theory, but I'm not sold.

kipping pull-ups, hspu's & dips are all functional movements (think firefighter hanging on a ledge trying to get his a$$ out of a sticky situation), whereas I don't see anything too functional w/ the kipping push-up.

I will anxiously read further comments to get others opinions.

Po,

I know what your talking about the blank stares at globo gym. My training partner and I train and everyone always asks what event we are training for. But I love it, breaks up the standard you see everyday in the gym.

A couple more things:

First, it may not have clear from the video but the midsection stability is not compromised. Like the difference between the shoulder press and the push press, both movement require in-line stabilization. There is no difference in that between the push-up and the kipping push-up.

Second, the kipping push-up is only a variation on the movement of the push-up itself and in no way should replace the strict push-up. CrossFit uses the weighted pull-up, the dead-hang pull-up, the kipping pull-up, the jumping pull-up. We train both the shoulder press and the push press. We have recently been introduced to the kipping HSPU as well. Why not have variations on the push-up, e.g. bench press (or push-ups with a weight vest), the strict push-up, and the kipping push-up? Is there not enough room in our toolbox for another movement that increases power while still maintaining rigidity of the core?

Finally, I am not married to the idea of the kipping push-up either. At CrossFit H.E.L. we still do strict push-ups for our WOD's. We are only experimenting with the movement now. I like the discussion and welcome the debate - especially if the community as a whole finds it to be unnatural and unnecessary :)

Also,

#46 - I agree completely and I'm loving the thought process. Especially about the butterfly part. I swim for my high school. Freestyle and butterfly. I saw the motion and the first thing I thought was how great it would help me with my stoke in butterfly.

+1 to you

This is the first crossfit workout I ever did... it will be interesting to see improvement

I have the same purist reactionary rejection of the kipping pushup as I did the kipping pullup. And, again, I can't see any good reason for it. Seems like an idea worth investigation at the least.

Side note: Why the switch to only URLs appearing as links from our names rather than email addresses too? I've made a few connections via this board and it seems a shame to cut off that opportunity for others. Workarounds exist, but the direct avenue was nice.

A kipping push is really useful for doing behind-the-back-clapping push ups - which works power and coordination. Don't try it for the first time on a hard surface though ;)

Fran is also my valentine tomorrow.. Looking at the bright side, she's a lot easier on the wallet!

are you non kippers doing jumping pullups for fran? I can deadhang 12 and subsequent set drop dramatically

I'm not a big fan of the kipping pushup...the only people I've seen do it are fat and trying to pass the PRT any way they can

So about the kipping push-up
Hi kids,
I like the firefighter analogy, let's say your a firefighter, you probably got a lot of gear on. Wouldn't the hip motion allow you to press off the ground into a knelling position faster, more efficiently and correct me if I'm wrong but firefighters need every second they can get.

Much love,
George W

That's what I'm talking about, I knew it was coming....I got 4:06 last time, going for 3:59 >, logsitall still hasnt put 080208's wod down, I got 16 min how did every one else do

I just wanted to respond to the illness issue. My opinion is you shouldn't push it when your immune system is at war. I had the stomach flu that followed up with a sinus infection and I took 4 days off to get healthy from this. I work for the fire department and this flu has kept us hooked up with medical calls for the past 2 weeks. Stay hydrated as best you can. If you can't tolerate drinking water get some IV saline. Get healthy and hit it hard as soon as you feel up to it. Around 2:15 for Fran is out of my realm of comprehension. I'm shooting for sub 5:00. We'll see...

Dear Crossfit Nation,

Aloha! It is almost four months to the day since I did my first Crossfit workout and my life hasn't been the same since. For pretty much the exact same amount of time I have been lurking about, absorbing all that I can from the FAQ, excercise demos, discussion and message boards. Don't worry Bingo, I've kept a lid on my normally spontaneously inquisitive nature and as a result, have been able to answer all my questions on my own!

I made a little deal with myself that I would not write anything to my fellow Crossfitters until I "earned" the right. 48 hours ago I acheived my FIRST MUSCLE UP and thus, I am commemorating the occasion by informing the one group of people who I know will recognize the signifigance of my achievement! Woo hoo!

So there you go, enough tooting my own horn. I love Crossfit. I love reading all the posts. Especially the regulars, eva t, Allison, Bingo, JRock, all the boys overseas (I've notice a couple guys from Mosul, the crappy town from whence I just returned)...everyone seems to have such a positive outlook. Great community! If any of you make it out to Hawaii, look me up. If I ever make it out to where you all are, I'll make sure to stop by. Until next time.

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

#69 kb,

I don't kip, I do strict pull-ups, which obviously adds a lot of time (I can dh about 15). I think its helpful especially if you are training for a fitness test that includes pull-ups. I stay away from jumping pu because I feel like they are easier to cheat on.

Allison, get this.... some guy just asked me the same thing! My response wasn't like yours.

Fran on Valentine's Day- So sweet and yet so nasty!

Damn I hate Fran. I hate seeing her posted. I hate waking up in the morning the day she is posted. I hate thinking about her as I drive to One World. I hate my Fran warm-up because for some reason, it takes me an hour or two or three or four. I hate Fran.

I have promised myself I will never do Fran rx'd ever again if I can just break three minutes. There are so many variations of Fran to play around with. I am one second away from never feeling the Fran Dread ever again.

Freddy C., what variations are you referring to? I'm only familiar with the horribly painful one.

so called it

All right, let me break it down: here we go...

You said,
"Yeah, a "snaking" pushup is bad form, compared to a strict pushup, but the jumping pull-up is bad form compared to the kipping pull-up which is bad form compared to the strict pull-up."

For the sake of argument, a deadhang pullup is a press, a kipping pullup is a push press and a jumping pullup is a push jerk. Neither is bad form, they are different exercises.

Then you said:
"The kipping pushup isn't necessarily faster than the strict pull-up, but according the video, you can do more pushups, in less time. This equals an increase in your work capacity."

Isn't necessarily faster, but can do more in less time. I believe more work in less time=faster?

As far as strain or overuse in the lower back muscles - I am sure it could. It depends upon how often it is used and by whom. If you have a history of back problems, maybe you shouldn't try it.

"Another thing you mentioned was the "abdominal effect of the pushup." Granted, during a strict pushup, the abdominal muscles work to keep the body rigid, but that really isn't the focus of a pushup."

If that is not the desired effect of a pushup then why don't we all go back to the bench press?
If this is true we should all start doing overhead squats in the smith machine because it's a shoulder exercise (i've seen it).

"After watching the video, I noticed the motion is very similar to the butterfly stroke in swimming. Efficient completion of the butterfly stroke demands a strong abdominal core. I wouldn't be surprised if the kipping pushup actually developed an increase in core strength."

Oh boy. I don't know what to say. This is what you are comparing the kipping pushup to: http://youtube.com/watch?v=zmiyhPop6GI&feature=related
I'll compare the kipping pushup to the way people draw back their hips when they do ab wheel rollouts beyond their capabilities. the abs cannot support the load and forces the lower back muscles to fire, granted the low back is certainly part of the "core" i don't think this is the correct (efficient) or safe way to do it.

Not trying to be an A**hole but I definitely have a strong opinion on this one.

3:22 - 65# thrusters to Dynamax ball with full overhead extension, kipping pullups. Not my best effort, but all I had after several nights of three hours of sleep each. My traps, lats and glutes sore from the Randy WOD.

Off to get some much needed sleep.

Hi, All, Long time, no post. I've been checking out some awesome videos on youtube- if you've not seen them, look up the Bartendaz for some really impressive pullup work.

My fav so far, "Training for 52 Blocks: Murderous Pullups: Giant & Beast." The first few "double pullups" are awesome. Pumped!

BLAST i just had to tear my hand up a few days before this... i think ill wait till it is healed to put my new found kipping abilities to the test that is fran...

I think it's perfectly valid to explore this "kipping pushup". The comments I'm seeing here are eerily similar to the comments made by non-crossfitters about kipping pullups.

If Coach posted this video, he's telling us that it's something we should consider.

In regards to a few of the posts saying the kipping push-ups is bad because, 1. It's like learning handstands against a wall(post 54),
2. Fat people do them (post 70) which we will consider out of shape for the sake of argument or 3. The strict push-up isn't broken so there's no use for the kipping push-up.
In response to 1 and 2, the kipping push-up is another great movement if for the soul reason to help people who can not get a few strict push-ups, it gives them a tool to use to increase their work output while still working on strength. In this regard I think using a wall to help learn handstands(as I've done and seen many do) is a great comparison to how the kipping push-up can help one build strength while at the same time keep a high work output.
As to 3 the strict pull-up was never broken, the kpu was just another tool to use to increase power, just as the kipping push-up can be used similarly.

One important aspect to remember though is that the core has to maintain rigidity. As when Kevin demonstrates his back is tight, which does not resemble snaking. Next time watch a fatigued person doing push-ups snaking and you will most likely see more of a wave motion go through their back. So in this regard, just like any other movements we do, it is important people are doing the movement with proper form.

I don't agree with this kipping pushup, this loses the benefits a pushup will give up wen u drive your hips up. You lose the benefits a pushup has on your core and chest.

Fran knows she's my "lady on the side." Tommorow that means meeting up late at night after a Valentine's dinner with my girlfriend. But make no mistake, I'll always love fran the most.

all i know is kevin is my coach and most of the stuff he does scares the hell out of me and it works.

Fran knows she's my "lady on the side." Tommorow that means meeting up late at night after a Valentine's dinner with my girlfriend. But make no mistake, I'll always love fran the most.

I am going to assume that this are barbell thrusters.

I hope so anyway.

"FRAN"
85lbs Thrusters vice 95lbs
Pull-ups

38/M/200lbs

Time = 13:23

My legs/shoulders are toast, especially after the snatches yesterday.

Hooyah!! Kandahar, Afghanistan

I'm looking forward to spending my valentines day with Fran. Its gonna be a passionate one. I think something is wrong with my shoulder though. My right shoulder feels kind of funny. The only way I can describe it is an itchy feeling when I move it a certain way. Any ideas?

As Rx

7:44(PR) down over a minute from the last time at Torii Beach Cert.

25 min. cardio then

10:20 as RXd.

28YOM 6'2" 225lbs.

Camp As Sayliyah Qatar

Woohoo...Fran - I love it! Goin' for 3:45 today!

'Fran '
Only starting out so taking it pretty easy...

27yrs/85kg-187lbs/male

Subbed 71.5lbs Thruster
55kg-121lb assistd Kipping Chin ups

7:15mins

'Fran '
Only starting out so taking it pretty easy...

27yrs/85kg-187lbs/male

Subbed 71.5lbs Thruster
55kg-121lb assistd Kipping Chin ups

7:15mins

My dear Fran, such a love/hate relationship. Thank you for putting her on Valentine's day, I'm ultra nervous now !

I broke my PR last time with 3'58" and then collapsed. We'll see how it goes tonight ^^

Hey and Fred, may the force be with you, I know you're going to break that 3 minute mark !!!!! Have no mercy !

23yrs/145lbs/Male
been on CF a little less than a month now, first time doing Fran (I think)

Subbed 65lb Thrusters (could have forced more, but my technique was getting really sloppy when I tried)

8:34

the first minute was trying to find the most I could possibly do on the Thursters without sacrificing technique.

as rxed 3:09, full extention on all reps.
decided to mix it up a little today, 5:30 am workout, wanted to push hard with only 12 hours recovery and empty stomach, pr is 2:34.

Will attack this biznatch hard today. Love the kipping style Brett does. Am going to have a few practice kips his way before start of humping Fran. My back is still a wreck and am having an MRI at 6 tonight. But I figure, it ALREADY hurts, another few minutes of pain will be rx'd for today. My PR is 3:03, so I am shooting for sub 3:00. Providing my sciatic doesn't debilatate me completely, there is a chance.
There are CF affiliate's popping up all over here in Virginia Beach. Bloody hell! I am going to have to move if I want to affiliate! LOL! Oh well! I think it is wonderful to have so many affiliates so close. Virginia Beach is almost like mini Cali-huh CaliAlli?! LOL.
It's so funny when something "new" and "unfamiliar" pops up, like a kipping pushup, the frenzies start! It makes me laugh! I look at it as, a kip pullup, kipping hspu...why not a pushup. Doesn't mean that I am going to use it, but why not. I am guessing if coach posted it, there may be some value and benefit. Then again, maybe he just posted it cause he hasn't heard comments like "Dat kipping push-up is Stupid" from grown adults lately! Who knows! Cracks me up though, and I am sure there is more "drama" to come, the day is very very early!LMAO!

Off to the torture chamber to help clients unlock themselves from the chains that bind them!
(and then hump Fran in a hopeful sub 3:00! In and out~nobody gets hurt!)

#60 McFly

Thanks! I was a swimmer in high school, too.

Good luck on Fran!

Male/26/167 4:55 Rx, PR

Fran- 2:55 as Rx'd

26/m/6'3/170#

First time as Rx'd (kinda...used rings for PU's)

9:53

killer! my first time through Fran, but I went Rx. I think that's my first Rx weighted workout, too. 8:13.

Trying Fran for first time tonite, is it ok to use dumbels for the Thruster as not quite got the flexibility for usin the bar?

In a hotel "fitness" room. 40 lb. dbells and pulldowns (didn't have weight labeled, but felt like 120 or so.) Broke it down quite a bit toward end. approx. 14 minutes.

49m/5'10"/223
cfwu x 3
"Fran"
as rx'd
120# thrusters
9:55

27/6'6"/200 lb

5:31

Happy CrossFit Valentine's Day to the deployed warriers. The ladies back home (including Fran) haven't forgotten you.

Mark
First time as rx'd
8:25
Thrusters broken 10,6,5; 5,5,5; 5,4
No breaks in pull ups

13:00 STUPID PEOPLE NEED TO MOVE OUT OF MY WAY AND NOT TAKE MY WEIGHTS!
A SOLDIER IN KOREA.

38m/5'11/190
4:16 as rx'd

25/5'9"/132 lb

5:41 (65 lb Thrusters)

"heavy fran" - 5:58

bwt-161

Any thoughts on why my Randy time was 25% faster than my best Fran? I use 65# for Fran and used 55# for Randy. These are both Pack substitutes. I hae been doing Coach B's Oly lift routine from the journal so I think it may be form but it seems odd. OPT for example has a Fran that is less than half his Randy from yesterday. What gives?

#80 Max

I agree, the jumping, kipping, and strict pull-ups are different exercises. None of the pull-up variations represent 'bad form.' Each has benefits for achieving different muscle responses. What I meant earlier is if you want to focus solely on the benefits of a strict pull-up, doing jumping pull-ups would represent 'bad form' because they will not provide the benefits of a strict pull-up.

It all depends upon you desired outcome. Some exercises (or tools) may be of more use than others.

Sorry, I wasn't clear when I compared the speed of the kipping vs. strict pushup. Per rep, they require about the same amount of time. What I was referring to is the overall time to produce the same number of reps. For example: If you do 25 strict pushups, and include your rest time, per minute, you reach 100 pushups in 4 minutes - If you do 35 kipping pushups, and include your rest time, per minute, you reach 100 pushups shortly after 3 minutes.

When I referred to abdominal effects not being the focus of a strict push-up: How many times have you heard, "Hey, I want to do some ab work. Let's do pushups." It isn't an efficient way to work your abdominal muscles because your arms and chest fatigue too quickly.

I am puzzled by your contempt of my comparison of the butterfly stroke to the kipping pushup. Obviously, during the butterfly stroke, the knees bend during the kick and the arms rotate in a circular pattern (which I realize isn't part of the kipping pushup), but none of that can happen without the hip drive and rigid core strength - just like the kipping pushup.

I respect your strong opinions concerning this topic. I have taken the approach of, "let's try it, analyze it, see if it works," before tossing it aside.

Here is an anecdote: Say you have to cut down 100 trees in one hour - if the chainsaw doesn't start on the first pull, do you make adjustments and try it again, or do you give up and go look for an ax? The ax will give you great workout, but you won't cut down 100 trees in an hour.

Jim as rx'd 48/M/170 9:55
Scott sub 85# 33/M/150 6:36
Darrel 1st timew! sub 45# jumping pull ups 8:43

170#

As Rx'd
8:36

49/M/220
Walking Treadmill 15:00 to warm up
"Fran" as rx'd
assisted pu(s)
13:14
endurance/stamina vastly improved within 1 1/2 mths

M/31/5'7/177
As rx'd 4:20
PR by 4 seconds
I've been working towards a sub 4, so this was disappointing. I went to a NYPD retirement party last night, ate and drank, thinking that after the last 2 wods, today would be light. Wrong. Spent 10 minutes trying not to throw up.

33/M/200

as rx'd 6:19

I love people that would even thinrk that kipping pushups is a good idea. It is just promoting a bad movement pattern after a while you regular push ups are going to snake.

I love Crossfiters, I am one myself, if they have a video of person doing push in dog crap and then told you it increases power output because it decreases the friction from the ground, people would accept it and would do them.

By the way happy Valentines Day to everyone

As rx'd: 10:16. Personal best at full weight.

The community center got a new cable machine with nice big pull up grips at 8'. Only problem is the handles are covered in heavy rubber. Not necessarily nice on the ol' calluses.

49/M/220
Fran as rx'd
assisted pullups
13:14

better endurance after one and 1/2 months

Fran as Rx'd

Gilrogan 4:07 :43 off my last time. I'll take it.

The Tod 9:36 first time. Good on him.

Greatings from HIT Iraq.

Regarding the "kipping pushup": I would believe that there is certainly no danger in doing pushups in this fashion. It does change the exercise, though. The angle of the shoulder to the arm is shifted, and the stress is taken off the abdominials at the moment of the reversal of direction (the most stressful time). These things make the exercise easier, thus you can push faster. I can also go faster by doing them on my knees. Question is, "who cares if you can do pushups faster if they are easier?"

Not trying to offend...I really want to know how that's better.

m/24/5'11/185

Made up "Nate" last night--10 rounds--subbed 2 ring dips/4 pullups for 1 muscle up--i got some dirty looks for leaving my rings on the pullup bar for 20 minutes.

then I laid on the floor for about 10-15 minutes, loaded up the bar, and did "randy"--13:39, which I was not happy with, but it felt good to finish it, and I felt like I had no choice b/c they were 2 hero workouts--it was the least I could do.

can't wait for 'fran' tonight--since my girlfriend is 2,000 miles away, i'm planning on making sweet love to 'fran'--hopefully for less than 6 minutes...

m/24/5'11/185

Made up "Nate" last night--10 rounds--subbed 2 ring dips/4 pullups for 1 muscle up--i got some dirty looks for leaving my rings on the pullup bar for 20 minutes.

then I laid on the floor for about 10-15 minutes, loaded up the bar, and did "randy"--13:39, which I was not happy with, but it felt good to finish it, and I felt like I had no choice b/c they were 2 hero workouts--it was the least I could do.

can't wait for 'fran' tonight--since my girlfriend is 2,000 miles away, i'm planning on making sweet love to 'fran'--hopefully for less than 6 minutes...

29/m/181

3 weeks down with injury has taken its toll on me.

As rxd: 6:20

Back to as Rx'd. Feels good. Got 9:39 and met pukie running home. Lucky all I had in my system was water and cookies.
All for His glory!
Si

25/M/5'6"/170

First time posting. I do crossfit for my morning workout then lift hard in the evening while I am here in Iraq. Today, as Rx'd 5:45. It was pretty tough too considering yesterday I did Linda.

First Time doing Fran and Thruster

14:07
77# Thruster-working on technique
Assissted strict pull-ups

21/5'9"/180

Happy Valentines Day

19 / F / 142 / 5'7"

A big day for me: today marks my official 1 year of CrossFit.

"Fran" - scaled to
21-15-9
65 pound thrusters
band-assisted pull-ups
Time - 15:50

a bit slower than last time...but last time I was doing jumping pull-ups...

27.m.170.5'8
CFWU x3 no pull-ups
'Fran'
21-15-9
95# thrusters/pullups
4:58
then ran through it again with a friend...not sure the time

Fran, oh, Fran

6:34 as rx'd

PR by 1:35

23/m/185

pre- squat cleans top sets at 220# 5x3
clean pulls 5x5

"Fran"
as rx'd 3:00

8:25...

But I skipped yesterdays workout, so that worked in my favor.

30/M/190

as rx'd 12:41.

12 seconds better than last time. Hoped for a better time but I'm using rings for PU's and I was using a regular PU bar last time.

Rings are harder for me

M/40/5'11"/190

13:58 (95# thrusters; barrel with 10#)

F/37/5'6"/140

7:56 (55# thrusters; jump pull-ups)

Just talking about how good it would be to have Fran after the previous two day cycle. I think my hands are like snake skin with the amount of shavings that are coming off. How many layers before blood starts? Hmmmm, doesn't matter because if feels so good. Knocked over 4 minutes off last time. Absolutely freaking amazing. Maybe next time will be under 5.

Boo: 6:10
Beck: 5:38

SWEET!

m 33 190

2:48 as rx'd
(PR by :11)
-bottom to bottom, full OH extension
-wide grip full extension chin over the bar kip pullups. Did em like Brett on his video! They were...different!

HELL YEAH, sub 3:00!! Totally stoked!

Need help/advice from FD's already using Crossfit as part of their recruit training in implementing it.

Not to change the subject off the kipping pushup but I have a question that I've been wondering about for some time. I've been doing CrossFit for I guess almost a year and have seen some decent improvements (over 30 minutes off Linda). However, I still don't come close to most of the average times posted here. I’m not out of shape (my last 10k was around 47min) but not up to par on most WOD times that other CrossFiters posts here. In general I think I have a long way to go.

With all this talk of the fastest times, Fran is a perfect example for my question. I think CrossFit is great because of customizable to each individual fitness level and I see people post weights lower than Rx’d but rarely see anyone posting loads higher than Rx’d. Like with Fran, if you can do a 3min fran with kipping pullups and 95lbs wouldn’t it be a good idea to make the workout harder for yourself? Say dead hangs and 115lbs shoot for an average time of 10-20 minutes for a workout?

I guess my real question is which is better a sub 2min Fran as Rx’d, or Fran with 50lb weighted dead hang pullups and 185lb thrushers in 15 minutes (over exaggeration added for emphasis)? I can definitely see benefits to both. Keep in mind I’m looking at this from the perspective where the CrossFit WOD is my workout (along with about a 15min warmup). I’m don’t do the WOD then swim 2 miles, kudos to those that do, personally I’m usually dead afterwards.

Age=28
BW=185

As rx'd in 3:47 mins.

Brett's 2:19 Fran time is a true masterpiece.

bw 170

7:41 as rx'd

+ 22 lb weight vest

m/39/150/5'6"

fran as rx'd

9:22

Fran is a great one for me to pull stats on - over 400 logged workouts!

Median Time overall: 6:27
Median Time 20-30: 5:50
Median Time 30+ - 40: 6:35
Median Time 40+ - 50: 6:36
Median Time 50+ - 60: 9:53
Median Time 60+: no data

Median Time Women Overall: 6:58

Top Womens' Times:
Position Total Time Gender Approx. Age Bodyweight CF Gym Affiliation
[1] Kelly Frankson Photo 2 mins 45 secs F 29 135
[2] nadia shatila Photo 3 mins 52 secs F 30 108
[3] Jelli Orr Photo 4 mins 40 secs F 29 120 Sonz
[4] Rebecca Voigt Photo 5 mins 7 secs F 28 151
[5] Michele Vieux Photo 5 mins 11 secs F 30 140 CFSD
[6] Kristan Clever Photo 5 mins 23 secs F 26 128
[7] Corey Salois Photo 5 mins 40 secs F 28 125 Crossfit Flathead (MT)
[8] Becca Wells Photo1| 6 mins 3 secs F 27 0 WasatchCrossfit.com
[9] Lisa Quinn Photo 6 mins 40 secs F 42 159
[10] Laura DeMarco Photo 6 mins 52 secs F 33 155 CFATL
[11] Katrina Burton Photo 6 mins 58 secs F 23 105 CFLethbridge
[12] Heather Keenan Photo 7 mins 10 secs F 32 128 CrossFit New England
[13] Fiona Muxlow Photo 7 mins 15 secs F 31 0 CrossFit North Queensland
[14] Cherie Chan Photo 8 mins 1 sec F 34 133 Front Range CrossFit
[15] Shana Alverson Photo 8 mins 7 secs F 32 134 Sonz Decatur
[16] Kim Chase Photo 9 mins 0 secs F 27 135
[17] gina johnson Photo 9 mins 6 secs F 46 135 golds stuart ,FL
[18] wendy pace Photo 10 mins 18 secs F 39 160 Carolina Crossfit
[19] Sue Chen Photo 10 mins 27 secs F 48 132
[20] Jill G. Photo 10 mins 35 secs F 30 116 BTB CrossFit
[21] Shannon Kissling Photo 11 mins 6 secs F 33 156
[22] Janell Peske Photo 13 mins 25 secs F 20 140 USNA
[23] Laura Kiesser Photo 14 mins 37 secs F 31 145 Crossfit Oahu

Top Mens' Times:
Position Total Time Gender Approx. Age Bodyweight CF Gym Affiliation
[1] Michael Giardina Photo1|-1 2 mins 36 secs M 28 180 CFATL
[2] Ricky Frausto Photo 2 mins 47 secs M 30 150 CrossFit Omaha
[3] Leon Mitchell Photo 2 mins 52 secs M 30 200 CF Aliso Viejo
[4] Peter Egyed Photo 2 mins 56 secs M 22 198
[5] miguel flores Photo 2 mins 57 secs M 22 175
[6] Thomas Hanson Photo 2 mins 57 secs M 23 183 Crossfit Atlanta
[7] Michael McElroy Photo 3 mins 1 sec M 22 158
[8] Peter McIntire Photo 3 mins 5 secs M 24 173
[9] freddy c. Photo 3 mins 9 secs M 43 185 Crossfit One World
[10] Joe DeGain Photo 3 mins 10 secs M 30 205
[11] Rune Lind Photo 3 mins 13 secs M 35 180 CrossFit Bodo
[12] Marcus Gafford Photo 3 mins 16 secs M 28 175
[13] Owen Satterley Photo 3 mins 19 secs M 28 190
[14] Anthony Bainbridge Photo1| 3 mins 19 secs M 30 180 CrossFit Fredericton
[15] Alexander Kornishev Photo 3 mins 23 secs M 38 172 My Basement
[16] John McLaughlin Photo 3 mins 26 secs M 40 165 Sonz Jupiter
[17] Ryan K Photo 3 mins 27 secs M 26 175 Crossfit Chaos
[18] Austin Begiebing Photo 3 mins 28 secs M 29 205 OneWorld/Milpitas
[19] Dan Heaney Photo 3 mins 29 secs M 35 200 Solo
[20] Matt Chan Photo 3 mins 30 secs M 30 200 FRCF

Link to View Entire List:
http://www.logsitall.com/stats-embedded.asp?ai=22&mi=2&mil=19&mvl=Fran&gender=mixed&ag=0&mmx=min

I have a way to embed this standing in real time into any blog or website - please email me @ wkpatton@aol.com if you are interested.

to add times to this list use www.LogsItAll.com (w/f/s)

-bill patton

Havent posted in a while. Had a really bad January, but after seeing 'Nate' and then 'Randy' I decided to quit whining and get back in the groove. Even with emotional stress and bad dieting for a month I still managed to pull off a PR deadlift of 250 the other day, so even intermittent Crossfitting works!!
Snatch work was 10:11 with 55lbs. todays fran will hurt hurt hurt as too much sugar has made my knee swell up like crazy..gotta get off the crack, its gonna kill me.

Anyone who can do Fran as Rx'd in less than 7 minutes is a beast!

I have a question. Again, I realize that this is probably better for the message boards, but I am not allowed to access them on this computer (work). I was diagnosed with tendinitis in my right wrist a couple of weeks ago. My doctor told me just to ice and take naproxin, then apply heat, and rest it. I followed all of his advice except for the last bit. Because of this I have not recovered as well as I would have liked.
Finally and begrudginly I have decided not to follow the Rx'd WODs for at least a week. But I am searching the archives for WODs that do not involve using your wrist at all. This is what I have come up with:

Back squats 3-3-3-3-3
Michael
5 rounds for time of 50 squats, 100 rope jumps
Run 5K
Run 10K

Does anyone see any that I missed? Are there any workouts that anyone would recommend that are similar/don't use your wrists? I would greatly appreciate any help.

47/m/180

twisted Fran - 10:50

25 - 21 - 6 reps ?

Fran was my first WOD in December (as rx'd 15:35), and I can't imagine what was going through my head when I did my first 25 thrusters - it dind't sink in until I looked at my watch before the last round

Time to invest in a white board

M/38/77"/215

6:09 As Rx'd (new PR)

35/m/180
CFWU
FRAN as Rx'd
7:25

41yo/f/158
Fran 6:22 PR 18sec faster
65# thruster Dynamax ball depth
blue band assist pullup
Fran literally takes my breath away!
I've got to get to kipping pullups for all workouts. I can do 3~4 now.

3:53
45# thrusters

45/m/179
Jumprope wu
bwux pvc/15/45
Randy rx,d 6:48 40/10/10/10/5
hands and forearms burning

AS Rx'd!

This is my first fran ever, and that 95# was freaking heavy, I tell you what. I had to do the thrusters in sets of 3-5.

I lost my third callus in as many days, too. My hands hurt.

Total time:

16:10

Yeah, I know, it sucks, 'cause some of you could do three frans in that time, but oh well.

#144, I agree. If you all can do sub 3 min frans, you all need to up the weight and start challenging yourselves! :)

M/52/184
Happy Valentines Day Fran!
As Rx'd = 5:51

So I was sitting there cruising the internet looking for a new workout when I found this Crossfit thing. Read through it, thought "that's all you do?" and didn't think much of it, but kept checking back on it.

Finally thought I'd give it a try, my first work WOD? This miserable (#$*)* Fran!! Thrusters were brought up from the 5th level of Dante's Inferno by an escaped tormentor!! Thought it would be easy, long bout rep 16 of the first set my heart is about to explode and my legs are tightening. 10 minutes later I'm sitting on a bench and can barley move. Two hours later I'm sitting at my desk and my body is like quivering. Holy crap that was horrible, now I can't stop! What's wrong with me??? I check the site every day, I'm working on my oly lifts, I can almost do a push up and am getting close to some good pistols (6'4", 250 pounds with 45 year old knees) so both those excercises are not trivial for me.

I'm a day behind, but I can't wait to do this miserable piece of crap again, my whole body will hate me.

Fran as rx'd 10:57

Improved by a little over 1:30 since last time. Going to shoot for sub 10 for next time.

BW 170#

as rxd

7:04

My comment in 153, almost do a PULL UP, I'm pathetic, but I can do a push up.

Mornin'.

Home, sick with the flu, re-injured my shoulder, and just looking for a place to whine. Of course, this isn't that place. BTW, anyone who doubts that women are tougher than men need only observe how well Mrs. Bingo handled her bout with this flu and how little grace I am showing...

Ricky C #74: Greetings and huge congrats on the MU. Welcome aboard. Fasten your seat belt.

MarcsG and J roCk: first sub-3:00 today--great job.

Janell #134: Happy anniversary, and many more.

Leslie AP and Julie Parisien: Where ya been? Welcome home.

Off to take a nap. Where's my blankie...

Bingo,

Thanks... I went back and timed it again watching the video that i took of it just to make sure I didn't mess up somewhere... My previous PR was 3:08 and I was really hoping for sub 3, so Im happy for now!

I've fooled around for about 6 months with Crossfit here and there. Two weeks ago I got serious and now it is my main regimen along with a couple buddies. I bounce around patrol bases alot as I am a chaplain so the WOD is perfect since 'garage gym' is redefined on these outposts and I am at a different 'gym' every 3-4 days.

I've had worst Valentines Dates than Fran, but she made this one miserable...plus I'm in Iraq missing my real Valentine for another year.

Then again it could have been adding 20 reps and 20 pounds to Randy yesterday along with some Tabata that did it too.

2:19? Unreal, I would just like to get there under 8.

Peace,
Anthony

28/m/210

97# (1# ea collars)

6:22

As RX'D 4:10 not my PR:(

23 y.o. male/185 lbs

Time -- 9:50

I did this as rx'd, but my form on the thrusters was God awful. My goal was to finish in under 10 minutes, but with bad form it's an empty victory. In all my squat-related work, I'm focusing on keeping the core tight, starting the movement with my hips, and letting my feet track over my knees, but once I add weight to a front rack position, I have to take a wider stance. Ultimately, it feels like I'm doing a sumo squat, which I'm pretty sure isn't correct. I guess I'm going to have to add thrusters to my warmups and hope they get better. Any advice on the stance thing?

Maybe I'm a little behind, but shouldn't any sort of kipping movement cause an increased metabolic effect? Like higher heart rate/body temperature, etc.?

Is the power equation that tightly correlated with metabolic output in the body? It just seems that if 100 kipping pull-ups are easier (metabolically) than 100 strict pull-ups, then you haven't worked the body as hard, even though the total power output is higher.

26/6'8"/210

5:26

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT
1st Fran

21-15-9
THRUSTER-first 8 were 95#, had to scale back to 85 for the rest of the WO
PU's-non kip, some were jumping
24min.. :-(
TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

This is my 6th day of doing crossfit (started last friday) and first time to do thrusters.

m/23/158lbs
Subbed 85# thrusters and did kipping pullups.

14:54

Sometimes I don't know why I bother...

"When I referred to abdominal effects not being the focus of a strict push-up: How many times have you heard, "Hey, I want to do some ab work. Let's do pushups." It isn't an efficient way to work your abdominal muscles because your arms and chest fatigue too quickly."

I think part of real "core" strength is its ability to work as a unit with the rest of the body. And seriously, wouldn't we bench press all day instead?

"I am puzzled by your contempt of my comparison of the butterfly stroke to the kipping pushup. Obviously, during the butterfly stroke, the knees bend during the kick and the arms rotate in a circular pattern (which I realize isn't part of the kipping pushup), but none of that can happen without the hip drive and rigid core strength - just like the kipping pushup."

Firstly, contempt is a pretty strong word. I think you are mistaking hip drive (such as that during the explosive hip extension in the clean or the snatch) with hip Flexion. In fact the kicking portion is even called the "wiggle."
http://www.washingtonpost.com/wp-srv/sports/olympics/longterm/swimming/swimstrk.htm
I think the butterfly stroke is very physically demanding and an excellent exercise. But to compare it to the kipping pushup? No.

"Here is an anecdote: Say you have to cut down 100 trees in one hour - if the chainsaw doesn't start on the first pull, do you make adjustments and try it again, or do you give up and go look for an ax? The ax will give you great workout, but you won't cut down 100 trees in an hour."

The kipping pushup is like realizing the chainsaw doesn't work and then pulling weeds instead. In the end you still have 100 trees and a broken chainsaw.

"Fran"

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

9:17

Straight out the Gate

Camp Fallujah

m/24/6'2/200

Dec 18, 2007 = 7:29 (75lbs)

Today = 7:24 Rx'd

My original post was #171. After posting that I was purusing the other posts, and got this sick feeling in my stomach. What the He@# is wrong with me, I gave this my all, but other people with my same stats (m/6'2/190/24yo) litteraly could have done 3 or 4 frans in the time I did 1!! And Im not even doing the full 95#! It is embarassing. This whole CF thing has just been a series of peaks and valley's from satisfaction to discouragement. Im in a deep valley right now. Just venting thanks.

40/183

5:12 (PR)

M/28/6'/185
CFWU X 3

Fran as Rx'd: 6:29

PR by almost 3 minutes. Followed it up with:
Tabata row x1
Tabata run x1

as RX'd
11:40

I watched that 2:19 Brett Marshall video and I have a comment/question: I have to comment that I can't believe that just following the normal crossfit routine each day could possibly put someone in the kind of shape it takes to perform that exersise in that kind of time. Something very intensive has to also be going on outside of that. Heartrates just can't take that without extensive training (IMHO). I rowed in college and the training was very intense with alot of all kinds of training including extensive interval training. This allowed us to reach further and further into anaerobic thresholds for the roughly 6 minute race. We just aren't doing enough of that with the WOD to be able to reach that kind of threshold in my opinion. I just wanted some other opinions on that topic. It would seem at some point to be able to do Fran as RXed and reach below lets say 4 minutes the training regimen would have to get harder and harder as the dropping the times would be exponentially harder.

Freddy C #77-

I think of you every time Fran is posted. I feel the same way. I am such an addict that I checked the workout from my blackberry while at the sonics game last night. I saw fran then couldn't concentrate or enjoy the game...the fear had set in. this morning i slept in and came to work 45 min late just so i could get just a bit more sleep before doing fran tonight. she is a total mind f!#@.

eric and i were discussing this last night, he hates fran too, but doesn't dread it like you or i do. his perspective is 'it will be over in a few minutes' where as i prefer the longer WOD's as i feel like i can pace myself better and take rests if needed. the shorter girls, fran, diane, liz etc., are more dreadful then something like that dirty dozen we did last week.

p.s. i see a lot of sick crossfitters, get well soon everyone!

M/39/185

Did Fran on the last rest day:
6:13 (pr)

Worked on the weak link today while giving a still-sore shoulder a rest: lots of squats

More better faster

me: 21m/6'4"/185
7:55 Rx'd

Chris 20m/5'9"/220
8:12 Rx'd

It was competitive til the end when we started to die

m/43/175
Fran as RX'D
7:56

WU .5 walk on treadmill
WOD
8:50

m/23/6'./195 CF day 11

Fran as Rx'd

8:12

looking forward to tomorow's WOD (rest)

First Fran! Appropriate for Valentine's Day! 9:30

CFWU- minus pu's
Fran
30 lb thrusters
30 lb asssited pu's

8 minutes (pr)
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

Did Fran earlier this week!

22/M/145lbs

as Rx'ed 5:24 (PR)

#175 J_Wat

We all have been through EXACTLY what you are describing. Peaks, valley's, high's low's, up's down's, whatever you want to call them.Every single one of us has been through it, and you, being one of us as well, are going through it as well...which it seems to me would make you COMPLETELY NORMAL. OR it makes you as wacky as the rest of us! Either way, you are not alone J_WAT.
My advice, and my experience. Concentrate on doing YOUR best, and beating YOUR score...focus on YOU! There is nothing wrong with going after others scores, the competition, and so forth. But if Nicole Carrol, with a FRAN time of 3:33 looked at Brett Marshall's score or 2:19 and used THAT to determine whether she was succeeding or failing...well, then we all would be screwed!
Focus on yourself. Congradulate yourself on EVERY effort you put in! Fact of the matter, CF isn't childs play. So ANY effort put in, is valiant! If you have the heart, and you have the desire, all else will follow! When? When it is supposed to. But KEEP PUTTING THE EFFORT IN, and the results WILL come! And any one of us will testify to that!

Stick with it! Plus, it was YOUR FIRST FLIPPIN FRAN', so you FRAN better today than you EVER have! A PR! Hell yeah! And a job well done!

Chin up. Pick ya a$$ up by ya boot straps. Dust off. Hit it hard! Lather. Rinse. Repeat.

~J~

as rx'd

6:42

PR by > 2 min :)

My best friend told me that someone requested more posts from the ladies about a week+ ago so there are a wider range of times for females to use for pacing/scaling. So. Although I'm FAR from Eva T, but I'll gladly start offering my times;

Female/24/5'8"/135
Fran w/ 40lb. thrusters & jumping pullups
9:00

This was my first time doing fran; I should have done more weight on the thrusters and just taken more time but I wasn't sure what to expect. ALSO, I can do kipping pullups, but am tired from doing a bunch last night and found that this morning, as I tried to kip, I didn't have much control and when I pushed off, I'd swing backwards almost off the bar: any thoughts on fixing this? Is it just something that will work itself out over time as I get stronger? Thanks!!

CFWUx2 (No PU's shoulder press for dips)

WOD as rx'd: 6.35 (PR by 1.20min)

32/F/5'10"/155#

Yesterday I just knew it was going to be Fran today. My traps are killing me; my grip and forearms are dead from the snatches; what could be more daunting than trying to PR on Fran after the last two days? I stressed about it all morning, then:

w/65#
5:45 (PR by over a minute)

Thank you CrossFit!

6:50 as rx'd

I have been stalled at around this time for 6 months.

But at least this time all reps on thrusters were legit a2a and locked out overhead.

Matt_d_k # 144

Yes, there is a different version of Fran called Heavy Fran, see exercise demos and look at OPT's score on today's blog for heavy Fran 5 minutes and something. If you do heavy Fran you'll notice that it becomes less of a METCON workout and more strength training.... unless your OPT :>)

Have Fun, Train Hard,

Billy

M/32/6’2"/177
7:30 As Rx'd (new PR)
(Compare to Dec 18th 11:54)

6:53

Mike Myer, Rob - Thanks for your input. I'll try Fran today just to see how much off my time is and then take a break through the next mini-cycle.

schapm - Acknowledged. I am on travel and my room has no internet so the only computer I have access to is at work which blocks message board posts.

Bingo - Is it a nasty throw up flu with fever aches so bad you feel like Reginald Denny? If so that's what I had. Hope you have a better time with it than I did/am.

Ricky C - Congrats on the MU and welcome.

m/39/205

CFWU 3 rounds (only one round of PU)

Fran as rx'd

7:37

...not bad for an old man.

6:44

PR by 3 minutes and 7 seconds.

My partner did " FRAN " Today AT 6:00am in 3 Minutes Flat. We perform all these WOD's at 6am which i think makes a huge difference! Absolutely impressive at 6 in the morn!!! Sickness atleatst we weren't literally sick today! Good work Justin, that was a performance!!!

4:34 as rx'd :40 sec off my pr.

My shoulders were fried from the last 2 days. Spent most of rds 2 and 3 keeping pukie at bay.
ALl pullups kipped
Rd 1 unbroken 1:13
rd 2 8/7, 11/3/1 2:11
rd 3 8/1, unbroken

40y/o M
75" 203#
call it late night, call it standing in the sun all day, call it just damned tired...

as Rx'd
5:15
sub-4 was the goal, and as far off as this time was I felt much weaker.

The up side is that it is another day of pushing myself.

CFWUx3

Fran as rx'd
8:48

pr by 1:39
Used thumbless pullup grip, usually do a chin, was surprised how that affected me time and ability to string more together.

My Partner did "Fran" today in 3 minutes FLAT at 6am!We perform all of the WOD's at 6am, i think this makes and incredible effect on your ability to literly "get up and at em", there is no more intense way to do these WOD's. It teaches your body and mind to immediately respond into action.
Impressive Performance Justin!!!

Russ,
Maybe we can persuad tony to post the fran i did at GSX. It was a PR by 15 seconds. I am gonna attack it today but who knows what will happen without some spectators. I am thinking about Heavy fran too...
Sorry i don't have a camera for today.
-Dutch-

22/m/195 7:45

J roCK!

Thanks man. I feel like I should be paying for the motivation I get from this group! Its amazing how some encouraging words can help you get out of one of those "valleys" so quick. Seriously thanks for taking the time to help a guy out. Consider my a#@ picked up!

J roCK and MarcusG
-Awesome sub-3! Awesome PRs!

#43 AllisonNYC -

To bad we couldn't have a threesome.
You, Me, and Fran!!!! He he he...Just Kidding!

34/M/6-2/265#
At a "globo gym" and not Rx'd
95# thrust with Jumping Pull-ups
6:31

M/24/175

13:24

Subbed 95# OHS for thrusters

WOD as rex'd

5.31

pr by 1 minute

M/33/173
Fran as rxd: 5:05
boots and utes @ Larson's

M/28/185/6'0"

As Rx'd

10:45

2:49 as RX'd

13 secs off PR, all b/c last pull-up set, broke to 5-2-1-1

5:39, 4:50 last time.

arms were shaking-- didn't have any umph.

Had to use a 55# rock as a weight replacement for the thrusters and did 40/30/18 pushups in replacement for pull ups. What is the proper replacement for pull ups? Checked the FAQ and found assisted pull ups with the bar... I don't own a pull up bar.

m/30/200

5min45sec

#171 J-Wat

Sorry for the long post…

Just wanted to share some of my xfit history…the first work out I tried was Helen..here are some dates and times to give you an idea of the progress. This is probably slower than most, but so what! I keep an excel spreadsheet with my workouts and scores and while I try to pick a few people on the board to beat, it’s my last performance that I try to compete against.

This is not exhaustive and I’ve added some commentary along the way but is should give you an idea.

Aug -06 First xfit work out –Helen Dropped from 55# to 35# in first round, dropped to 25# ponds in second round. Quit after completing 2 rounds. Said some bad, bad things about this Glassman yahoo. Time – 37 minutes

Oct 06 Helen using 35#. Completed in 24 minutes or so

Dec 06 Helen –first time completing as Rx’d -21 minutes. Took back most of the things I’ve said about Gregg Glassman

Jan 07 Helen as rx’d – 17:30

March 07 Helen as rx’d - 15:01

Aug 07 Helen as rx’d - 9: 45 New PR- Mr Glassman is a f!#&ing genius!

….a couple more here and there…stalled at high 9 min mark

Jan 07 Helen as rx’d 9:57

March 07 Helen as rx’d 9:32 new PR

The point is, hang in there. Xfit is the hardest fitness program on the planet IMO and Fran is probably in the top three toughest workouts within that program . There is no shame in trying and failing. Peel yourself off the floor and get it the next time.

Best,

Jim

M/32/195
As Rx'ed: 10:30

Without trials and tribulations, the sweet would not taste so sweet!

Cheers!

34/m/6/182

First time with Fran, working through a serious head cold!

as rx'd 13:30...

Great, the fitness world already hates us for 'cheating pull ups' and now they get another reason to hate us.

Day behind, did Randy. 11:12 as Rx'd

55#/jumping pull-ups
8.32 (10.12 on 12/18)

Need to up the weights and suck it up on the time. And keep working on those pull-ups. Can't wait until I do this one as RX'd, even if it takes 30 minutes!

Julie Parisien, good to see you back! jrock, your words are one of the sweetest valentines and, I'm sure, spoke to more than just one.

26/M/6'4"/215

As Rx'd

5:57

Cheers bingo and x66f!

Fran as Rx'd

Scott 3:28
Alisha 3:39

27/m/5'10"/154

11:22 (PR)

75 lb. Thrusters
All kipping pull-ups

Hoped for sub-10, but still a 5:43 improvement over my last Fran on 11/16/07 (not counting recent Frianne).

31/m/5'8/182

8:15 as rx'd

5:50 pr
21 thrusters
21 pull-ups
8+7 thrusters
8+7 pull-ups
5+4 thrusters
9 pull-ups

oops. not my pr I did 4:52 back in October

Gina

65lbs - 10:26

Wayne

rx'd - 9:46

I'm Meagles' partner in crime, Servia. Like she said, I remember reading complaints about the lack of beginner and intermediate level posts from women. And, I have to admit, even though I've been doing crossfit for a while, I've rarely posted. So, we decided mutually to get on top of that.

Here are my stats:
f/21/5'3"/127

I probably won't get to Fran today since I'm pretty sick in bed. But, you can expect plenty of posts to come.

"Fran"

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

5:31
---------------------------------------------------
Compare to 071228

3:24

26/m/155

10:45 with 65#

Wow, I probably should have waited until night to do this one. My legs were way to sore. Also, I really need to start getting the kipping down, I'm wasting way to much time by not getting in a rhythm with it. Ugh, horrible time, and Katon, congrats, you dominated me, /cry.

31/f/159/68"
i was going to do "Randy" today, but i suck at snatches, even power snatches -- and i was worried i would hurt myself if i tried to crank out high reps. so i did LiveLong's WOD involving a big component of the snatch, the OHS.

WOD: "Extensions"
OH Squats
1-1-1-1-1
Work up in Weight Until 1 rep Max

30-20-10
Wall Ball
Box Jump
Slam Ball
FOR TIME!

CFWUx2, sub 2x6 pullups, +1x10 oly bar OHS, then another set of five to check for form.

55-65 (3reps, not low enough, so stayed at 65)-65-70 (2 reps, 1 good, 1 bad)-70 (perfect!)

then 30-20-10
10:39 with 12# med ball and 18" box

first time going heavy on OHS and i am happy with where i am. i would not allow less than perfect form, so i feel good about my weight. i know i can go heavier next time! i was more tired than i thought after the max effort stuff, but i was happy to get a good sweat going. the first 10 wall balls were almost to the ceiling (14ish feet) since i was used to the OHS load. that was a boost!

ck

29yo/M/6'4"/204#
The "Kipping Push Up"
I tried a couple sets of them today and I do agree that you may be able to crank out a few more reps with it, but I PERSONALLY was not able to get them done faster. They were actually a bit slower for me. Could be because it's just a new movement, or it could just be too many movements for max speed...who knows?
"Fran"
Since I PR'd last summer, my times on this one WOD have gotten slower and slower. I've been a bit injured but, I sure would like to crack that 6 minute mark next time. I've seen three sub 3 minute Frans in person, I just don't get it!
As Rx 8:05

7:11

As rxd: 3:13

M/18/5'10"/170lbs

7:32 as Rx'd

Only been CrossFitting for about a month.. man those thrusters kill.

45/m/6.0/180

6:32
subbed 65# thrusters

First Fran : )

Just to clear up a few misconceptions:

There was a post earlier about going full range of mation and slamming the hips/chest into the ground. This may also be the same misunderstanding that Max has in his arguments against due to low back strain. The kipping push-up is different from the push press and kipping HSPU because the hip drive is horizontal. In fact, a better comparison for the kipping push-up is the kipping pull-up (and a nice fit because both movements have strict and loaded counterparts). The kipping pull-up and the kipping push-up require horizontal hip drive due to flexion (opposed to the horiontal hip drive due to extension, i.e. KB Swing). In the kipping pull-up, the range of motion is to press away fromthe bar at the top (when the arms are at full extension the hip are flexed) and then swing through into a position of full extension in the hips and even hyper extension of the back. This is not true of the kipping push-up. In fact, the kipping push-up is more like the kipping pull-up performed by AFT is his 2:19 FRAN. When you lower the body back into an arms flexed position of the kipping push-up the movement is no different than the strict push-up. It is only the powerful horizontal hip drive that initiates the upward portion of the move, which is then transfered through a RIGID core, bringing the shoulders up relieving the work done by the extremities. Like AFT's kipping pull-up which is essentially begun from a dead hang (the hips never pass in front of the shoulders), the kipping push-up is begun from a "dead-stop", the hips will not pass the plane of the shoulders so as to not bounce off the ground. This movement requires a HUGE amount of core stability. Not only must the torso remain planked on the descent, but it must also effectively and efficiently transfer the upward drive from the hips into the shoulders relieving the arms from the push - ultimately enabling the athlete to perform more reps in a single set, i.e. increased metabolic adaptation.

Anyone who has attempted the kipping pull-up introduced by AFT knows that torso rigidity is a must. Unlike the conventional kipping pull-up (which allows a soft lower back through the bottom of the swing), AFT's pull-up requires constant tension through the entire movement.

The kipping push-up certainly requires more "skill" than a strict pull-up for several reasons. The first is coordination. Like the variation between the strict pull-up and the kipping pull-up, coordination is often the weakest link in new athletes. The second is core strength. I am in agreement with Max. Without proper in-line stabilization, this exercise could begin to look like a conventional kipping pull-up (which is where I think the biggest misconception is, according to the posts). At no time do the hips drop below the shoulders placing the back into hyperextension. The kipping push-up is an advanced move over the strict push-up in that they can be performed at higher speeds and higer reps, and therefore needing even more in-line stabilization of the torso. Also, the kipping push-up does increase your max push-up score - with or without a time limit. Therefore the metabolic demands on the body are increased.

It basically breaks down like this - we are still experimenting with the movement here at CFHEL but I am glad the video made it to the HQ homepage. The feedback has been great - for and against. Play with the move - try it out. Make refinements if needed. I thought my kipping pull-up were DOWN, no chance of decreasing cycle time. Then AFT comes out with some kind of super bad-a$$ "kip & drop" pull-up! Amazing stuff! We are all our own scientists and guinnea pigs - let's be each others too! :)

28 yom, 180 lbs

5:30 (pr) as rx'd

Last time was 5:50

m29/185lb/5'10"
10:10 as Rx'd "Fran"

31/M/195

6:50 as RX'ed

400M run + CFWU -PUs

FRAN as Rx'd: 9:48

Not the best time but definately new PR! :)

If I can get the second and third sets done without breaking them up the time should start dropping dramatically! I can't wait 'till next time!

38/m/185

full ext and full squat
30 sec lower than pr...?

3:44

d - 29m/170

3:13 (pr by :20)

better on transitions between movements (no "stare") but had to break up pullup sets of 15 & 9 into 2 sets, which cost me me a sub 3 min...next time

j - 34f/125

5:41 w/65# (pr)

pullups are getting stronger every time...sub 5 next time

23/m/192lbs
"Fran"
as:rx 3:12 new pr
full squat and ext. and chin over the bar every rep full ext.
no breaks

JPW and Bingo,

Thanks for the warm welcome. Looks like I am at the trail end (hopefully) of the same flu-like condition you all had. May have to take a rain check on my date with Fran!

did "Randy" today. See feb 13/08 for details.

Haven't done a WOD in a while. Been training for time trials for Baker to Vegas.

But, roomie from college is getting married in Vegas that Saturday of the B2V race, so, enough with all the running, and back to the beloved WOD's...

30/m/5'11"/209 lbs.

as rx'd - 9:06

#186, Damn dude. Whenever I watch Braveheart, sometimes I mistake Mel Gibson's speech as William Wallace for you on that horse. After watching that video, I felt exactly the same way as you are describing. But then, you turn it all around for me. GET SOME!

JT

31/M/6'0/190

as Rx'd - 4:48 (PR)

Down from 7:41 on 12 JAN 08. Nearly nailed all pullups unbroken except for last set of 6 and 3.

Dutch, tell Jonny I'm nipping at his heels! Tweaked my zone like you said and feeling good so far.

#64

Thank you for the clarification on your position. When it comes to the purist, the pushup is the standard. One thing I think people will notice is that as someone fatigues during the pushup, they start to do the "kipping pushup" without realizing they are doing it. It is similar to how a non-CrossFitter that is doing dead hang pullups gravitates to the kipping pullup as they fatigue. Then they call it cheating.

I don't think from the standpoint of the APFT or PFT in the military you'll get buy in, but during "Cindy" or another workout that requires you to do more pushups than you are capable of once fatigued, this might be an alternative other than going to your knees right away. I'm not so sure that you should start with this in your pushup workout, but if this is what you need to do to finish or to fit between the strict pushup and the pushup on your knees, it's better than quitting.

28/M/190

Fran as Rx'd 6:26

4:18 not a pr
thought I'd get it today, but no. Still hovering in the 4's :(

On a fixed post this morning so this is gonna be a long one...

Still no workout for me. Hurt the back bad at the end of the last cycle and then got shamed by my wife into moving a bunch of furniture around. Hurt it worse. Oh well.

I want to say that this was an extremely frustrating cycle to miss. Two Hero workouts, including an LEO Hero. Damn. And Fran, with whom I have a serious love/hate relationship. Well, tomorrow is a rest day and I will be back at it Saturday.

And in a word of support, I would like to say that I too have experienced some serious frustrations with CF. Other than Michael, I can't do a single darn workout without serious scaling. I did not realize how deficient my basic levels of strenth were. It looks like I was starting from a deeper hole than I realized. Almost every workout involves the learning of a new motion. Always by myself using the videos, Starting Strength and, sorry Rip, mirrors. Add to that the fact that the Gomers at my Globo gym stare at me like I am from Mars, and, well, working out can be an downer.

Almost every, no, check that, every set is broken up badly to the point that I wonder if I am doing more harm than good by only working in such relatively short bursts. Anyone have thoughts on that perception? Am I developing an endurance deficiency? I can tell you that my 5k times are sucking but that seems to be the only benchmark I have from before I started Crossfit last month. Any suggestions appreciated.

Anyways, I want to say thanks to the people that take the time to post not just results, but advice and discussion. Bingo, AllisonNYC, J Rock, et al, your output in this realm really helps those of us that don't necessarily realize that our struggles are common. And jfdoherty4, post 215, that rocked. Thank you for sharing that with us.

Now, I shall go wash the sand out of my V and get back to work.

32/m/210/6'5"

7:17 - :19 slower than PR

Went in sore from last two workouts, especially yesterdays. Felt good though.

Well, my first three days back to the WOD have been pretty good. Hit 6:11 on this, about 1:30 slower than my best time, but that was almost 2 years ago, and it hasn't exactly been the most productive 2 years of training, so I'm not terribly disappointed. Looking forward to the rest day tomorrow!

24/m/197
5:32 as rx'd...almost a minute slower than my PR.

At first glance, the Kipping push-up is not snaking--despite what the video says. I train a lot of clients with poor upper body strength, and I see snaking too often.

Snaking begins with a break at the waist as you push up. The torso rises first, then the hips follow. Watch the CF Push-up Standards vid clip.

In the Kip push-up video, the hips are actually rising before the torso. I've never tried this style of push-up, so I can't yet speak to the differences in stress on the body. However, the movement is definitely different from what I consider a snaking push-up.

I know snaking is bad form and results from fatigue. The Kip appears to be similar, but may be useful as a transition movement until a client gains enough strength to have strict form. Good debate, though.

Forgive me if this is a repeat of a comment already made. I didn't have the time to read all the posts.

Peace.

42yom / 147

This one came at a perfect time. I did the OHS Fran on Tuesday which put me a day behind. So I did “Randy” today. For the triplet this week:

OHS Fran – 5:06 as rx’d
Nate – 10rnds +2MU as rx’d
Randy – 10:37 as rx’d

Back on schedule and ready for a rest.

as rx'd: 4:58 PR by :39

cfwu x 2

scaled "Fran"
5 rounds of 9 reps of:
65# thruster
pullup
for time: 6'11"

this is the first time in a while i've completed a full 3 day cycle...i'm gonna enjoy tomorrow off.

Aren't you supposed to do
-21 thrusters
-21 pullups
-15 thrusters
-15 Pullups
-9 thrusters
-9 pullups
and repeat another 2 times?

28/m/189

8:15

a minute slower than last time, but i also didn't squat for about 2 months due to some patella tendon issues. easing back into air squats for two weeks really isn't adequate preparation for Fran. just in case anyone was wondering.

#173 Max

If contempt is too strong of a word for your attitude, why would you start a post with "Sometimes I don't know why I bother…"?

Maybe this will help you decide:

- Consult Kevin A's #237 to for further understanding of the hip drive. If you have more questions, he has other posts. They are informative.

- Kipping pushup and the butterfly stroke. Talk about a tangent, right? Anyway, I wasn’t comparing the exercise benefits of the two. I was just pointing out some similarities in the body movement and possible crossover training. Sorry you missed that earlier.

- I don’t see how the core strength isn’t working as a unit with the rest of the body during a kipping pushup. If it didn’t, wouldn’t you collapse at the waist after one rep? I am not sure how that correlates to bench pressing all day, so maybe you could expound??

- The anecdote (and another tangent, sorry). You missed the point. The chainsaw isn’t broken; it just didn’t start on the first attempt. The thing is brand new. That means you don’t give up on it and revert to something else. You make an adjustment and try it again (maybe you forgot to put the switch in the “on” position the first time) because it has the potential to make you more productive. Now, if you don’t like being productive, then you pull weeds.

31/m/200

3:57 (PR by 22 sec)

used 110lbs for thrusters, all unbroken
pullups broken in latter 2 sets (21/10+5/3+2+2+2)

CFWU X 3, 15 reps, subbed pushups for pullups. They were strict pushups in case you were wondering!

95# thruster, kipping pullups - 6:23

I was hoping to be faster, but after the round of 21, I could tell that the Hero WODs had taken their toll. Almost puked.

Post WOD: Went swimming with my 2 year old daughter. Talk about fun! She wanted me to keep jumping and lifting her out of the water, above my head; I had to quickly find something else she liked to do.

Later tonight: indoor soccer and then a rest day.

47 5'10 195

cfwu x 3 (minus pull ups)

as rx'd 13:30

I can't look at the time from the other posts, it depresses me. Did better this time but nowhere close to everyone else. I'll keep working!!!

24/m/5-11/232

Fran:
subbed 115# thrusters

7:55

serious doms from the last two workouts, called it for the second time in a year
I knew how I hurt and where so Fran had to be next.

pre: dread rom stuff and more dread
post: felt good thank you Zone, did 4x5 of 95 snatch and pull ups

First real Fran for me, no subs no jumping no alternates. 6m43s first 21 thrusters were horrible, I could not get my grip right. Settled on an open hand with the bar resting in it, had started with a regular lifting grip. Slowed me down about 30s at least 2m22s for first 21 thrusters.

39/m/176cm/68kg

Fran

Scaled thrusters down to 30kg

4:18

last time 4:55 (same weight)

39/170/M

cfwu

as rx'd, same time as last= 9 minutes

Me: 41yo/M/5'10"/193lbs

Warm up: Samson Stretch, sit ups and Back Extensions 3 sets 15 reps per set

WOD: as rx'd 10:59

Thrusters: a to a and full extension at the top. I believe that these are the best reps that I have ever done on thrusters. All sets broken into between 5 to 12 reps at a shot.

Pull-ups: all kipping. I should go down to full extension at the bottom. I'm leaving about 4 inches on the table. Next time I will focus on full extension at the bottom. All sets broken into between 3 to 8 reps at a shot.

All in All I liked this Fran. My reps were solid. Next time all the way down on the pull ups and under 10 minutes is what I am shooting for.

I am so happy that my lady Lysa is now crossfitting seriously, Happy Valentines Day baby! she had an 11:20 Fran today :>) Yeah Me!

Have Fun, Train Hard,

Billy

M/37/186/70"

Can't do Thrusters due to previous shoulder injuries. Sub'd this WO instead.

3 rounds for time of:
30 Wallball shots 10ft target
7 L-Pullups
30 Double Unders

12:15

37/m/165

3x 3-position cln + pp, 3-position cln + pj, 3-position cln + split jerk
65#-95-105

Fran 70# Thrusters
9'12

I did Turkish get ups for a cool down after Fran. I have never done them before. It was fun. I did ten sets starting with the 45lb bar and ending with 57lbs. It is a great core strength, body stabilization drill that was fun to do.

Have Fun, Train Hard,

Billy

5:24 as rx'd, new PR

Notes: Fran has really been up and down for me lately. See my PR link on www.bswcrossfit.com (wfs) to check it out for the last 16 months or so, here are my last couple:

21 Jul 07 - 6:01 (Old PR)
17 Oct 07 - 7:43
17 Nov 07 - 7:21
20 Nov 07 - 6:17
18 Dec 07 - 8:24
14 Feb 08 - 5:24 (New PR)

42/M/68/185
First Fran
7:55

sucking...

50/197

Felt gassed during WOD. Rest day tomorrow, yahoo!
9:48

4:30

new pr by over 30 secs, has to be the zone I started a month ago

Matt #150 - don't forget the lovely 400m walking lunge workout, or the set of 10 100m sprints.. and there are box jumps and broad jumps to play with, as well as pistols.. the little 12" hurdle jumps are tons of fun if you mix them in with something else too.

good luck on the wrist recovery!

scaled to 30kg thrusters

Feb 14 = 7:00
Nov 16 = 7:30
Oct 17 = 8:24
Aug 26 = 11:01

37/m/155

First time doing "Fran" with full weight thrusters.

As Rx'd: 10:33. Lots of room for improvement.

#77 Freddy -

I know exactly what you're saying. I actually take it very personally when she's posted.

I think about it the entire day of. I get nervous before doing it. I'm talking sick to my stomach nervous.

Ugh.

This is why I love CrossFit. If your workouts don't at least occasionally do this to you, you're not working out hard enough!

David

25/m/5'9"/190

As Rx'd
6:03( 30 seconds slower...what the heyll?)

you cobra mode you better be dominating your crew out there!

viva la revolution!

5:55 - pb
6:37 last time

i passed out on my last pull up, coach said it counted!

did first round of thrusters straight through, second round 15/9, last round all 9 (rested high every 3 for few seconds), pull up's fractioned but are getting better
first time doing it on the fat bar

Had to scale back the weight to 30# dumbells; no bar here at office exercise room. Subbed lat pulldowns for pullups; no pullup bar here either. For good measure, did some seated row's & rear fly's to make up for the slackness. The extra sets showed in my time... around 20 min.

3:53

wow 20:41 wtf. I was talking in between exercises to all the people in my weight training class about what I was doing n putting them on scaled versions of it. I'm amazed that I did it as rx'd compared to others who could only do half. Still even without being interuppted it would of took at least 12 minutes which is still disqusting. I keep thinking its sets n reps n i end up breaking it down into smaller pieces and resting in between to get my breath.

26/m/195

Did heavy fran, with 135lbs thrusters and 45 lbs plate for pull ups 15 12 9

12:05 on last set of pull ups i cut the tip of my finger somehow and might have wasted 30 sec or so cleaning it. but man that gets heavy time is double my normal fran.

Are you supposed to do:
-21 thrusters
-21 pullups
-15 thrusters
-15 Pullups
-9 thrusters
-9 pullups
and repeat another 2 times?
A TOTAL OF 135 THRUSTERS & 135 PULLUPS?

23/m/176

Modified:

Thrusters @ 70 pounds

3:45

Pullups broken in rds of 21(12,6,7), 15(9,6)

First time I've made it through without having to step away due to mental frustration

51/M/160

Subbed 85lb. thrusters

7:48

New PR by 1/2 min. Paced it slow and easy with thrusters in sets of 7, then 5.

M/30/6'/205

First time doing Fran

8:04

as rx'd
7:18

Heavy Fran 9:37
Could have cut minutes if preperation would have been better.
I finished with cut and bruised shins from weights between my legs....Ouch!
I'm glad we rest tomorrow. It is good to be back!
-Dutch-

65# thruster
completed all pullups! This was the first time for this, to me its a major PR and fitting end to a tough week.

24/m/166

as rx'd 6:41 (pr by 2:38)

6:28 as Rx'd

New PR

35/m/200

6:35 as rx'd

New PR by 1:55

getting closer and closer to that elusive 4min mark
6:45...pr by 45sec
the grip strength was the most fatigued

Dear Fran,
thank you for spending time with me on valentine's day. Even though I loved every bit of the 5 minutes and 35 seconds we spent together, I think we should spend a little less time together in the future.

An easy way to tell that your chin made it over the bar during a pull-up is when the bottom of said chin hits the bar the way down. Doh.

30M 6'0" 181

5:35
First Fran, looking forward to the next

26/M/185

as rx'd

9:44

over 2 minutes slower than last time but I have worked out 11 days straight. Might be time for a break.

#292 MAN: 21, 15 and 9 are the only rounds required for Fran. It is 45 reps of each, not 135, but now that you mention it that would be a pretty extreme workout.

24M/6'2"/160

as rx'd 10:12

10:25

can't go to full depth on the thrusters at 95#

21-95# half depth thruster, pullups, 8 back squats at 135#
then 15, 8- 135# squats
then 9, 8- 135# squats

Crossfit question: How much cardio do you guys do in addition to the WOD's?

24/m/200#
First date with Fran, kicked my butt

as Rx'd 17:46

I think I'm resting too much when I take a break.

MAN: NO!

21 thrusters
21 pull-ups
15 thrusters
15 pull-ups
9 thrusters
9 pull-ups

Fall on the floor

the end

Wow, I just looked at my last Fran time which was on
16 November. It was 20:21. This time I did Fran with good reps all the way through in 10:59. I took 9:38 off of my last Fran. Yee Haa! Thanks Coach!

Have Fun, Train hard,

Billy

Did Fran this morning and surprised myself with a time of 7:15. I think that's the fastest I've done it, and that was on less than 5 hours of sleep, so go figure.

25m/1m78/72kilo

Fran as rx'd
6:49
PR by 1 minute :)

#174, as a current high school swimmer and a Top 8 finisher in my city in butterfly, I can tell you, the kip pushup is VERY similar to butterfly. Yes, there is more to butterfly (arms, leg-whip, etc.) than the kip pushup, but it is almost identical to the fluid movement of the back while swimming butterfly. The "wiggle" mentioned in the article is talking about the legs and feet. This motion is only a continuation of the back's initial "snaking" movement. The dolphin kick just helps move more water, faster.

First time with FRAN OMG!!!
11:23

19yo/M/160/5'10"

Fran as rx'd

5:05 PR

ouchhhhhh

m/33/5'6"/158#
Fran as rx'd
6:41-PR

started CF with Fran on 18 Dec at 9:13, come a long way since then!

8:42 (w/ jumping pull-ups)

2:11 improvement and recovering from being sick

WOD as Rx'd
6:27
Holla!

44/m/71 kg
3xCFWU, fewer PU:s
Fran with 30 kg thrusters
12:52
Last time was in november, 19:05 with 25 kg thrusters :-)

Had a couple of firsts today
Fran as rx'd 3:06
First visit from pukie post workout
First post to message board, been CFing for 3 months

D.Price Akron, OH

21/M/145 lbs

Time: 6:41
new PR

32/m/6'/188

FRAN - 4:17

not my PR but Pukie still came-a-callin.

22/m/170

This was my first CrossFit workout about 2 months ago. I have improved quite a bit.

As rx'd
6:03 (PR by over 6 minutes!)

3:26 as rx'ed for a new PB.

Form less-than-stellar on a few reps but all thrusters done straight through for the first time. 21 straight chins then 5-5-5 and 5-4 for the other rounds. Huge mental battle, glad I PB'ed after being off CF for so long. The race for sub-3 goes on...

Also very glad to be there for OPT Mommy's inspiring Fran where she flew off the bar on the very last pullup and fell hard about 3+ feet to the floor but shook it off and finished the rep. Beautiful moment, one of the best I've seen in all my time at OPT.

Pre-Day 6 of Burgener's oly intro plus looooooong CNS and hip/back warm up.
Post-Absolutely nada, I had a client about 20 min after Fran and I couldn't speak in full sentences until about 20 minutes into our session.

bwt:150

as rx’d: 5:21

not my best day… grip was tired from yesterday. I love when Crossfit beats me.

FRAN
I've been dreading this all day, but...

9:20 PR!

11:03 after Nate

JRJRJRJRJRJRJRJRJRJR

As Rx'd, 6:17

JRJRJRJRJRJRJRJRJRJR

As Rx'd: 6:34

Legs were pretty sore from yesterday. I am still out of shape, and was breathing pretty hard. Lifted back afterwards for 1 hour.

M/24/180

rxd, 5:41

50M/195#

Warmup: CFWU

WOD: 8:22 with mods (used 2-35# DBs instead of 95# barbell)

Splits - rnd thrusters/pullups
1: 1:02/1:49
2: 1:21/2:00
3: 0:35/1:35

Notes: Performed 080214. Standard Fran PR 8:48. Thruster times are OK, though I did breaks in the first 2 rounds. The pullup times were way slower than the Fran PR pullup times.

33/M/185

As Rx'd in 6:22. Still 3x AFT. One day...

Pullups done from wobbly curved pull-up bar attached at middle to single chain hanging from eye-bolt in ceiling.

Fran as Rx'd

5:34 ... a little over 30s slower than my PR. More consistency in following the WODs will help.

Interesting video. I'll have to play around with those before making a comment.

somone did 3 rounds of fran? ugh!

Dang... Fran took a chunk outta me. 2nd time doing her fully rx'd.

9:20(PR)

Also got my little bro to do her with me. Its his first time doing a WOD.

He's 15/M/150/5'10"
His time 12:02

18/M/155

Jumprope for few minutes
As Rx'd 8:01
45# db curls 10x5
bench press 170# 5x2 (just playing around)

I feel so good right now. Crossfit is awesome.

ROW: 5000m Time: 18:29
LifeCycle: 8miles Time: 23:00min

5 Rounds
9X Shoulder Press @ 135lbs
50X Crunches w/ 18lb bar

Traditionally, philosophers and their lackeys (everyone else) have favored AGAPE (self-sacrificing love) and PHILIA (brotherly love) over the third kind of love, EROS (get some!).

Today's Valentine's Day. May carnal values and earthly love champion the forces of pretentiousness and abstemious denial!

Gorilla and girl did 5k kayak-paddle in the ocean.

Fran in 6:18. Ouch. 100# for thrusters.
post-Fran 1000m row.

Girl:
35# thrusters, pull-ups with 70# assist: 10:24

Valentine's Day, my fellow primates. 3-2-1-GO!

Jeff @ home with a 20# vest
4:13

42/f/5'3/120

Fran = 7:31 at globo gym this afternoon.
Oly bar thrusters and jumping pullups.

THANK YOU TO CARLOS IBARRA OF CF HOUSTON!
The place is looking good. They even have a huge unused parking lot in the back. Pull up bar cage looks awesome, commercial grade. I didn't realize that slosh pipes can give you a very hard workout. It was worth the 45-minute drive. :) I'll be baaack!

Bonehead move of the year:

For some reason, I dropped the weight to the floor after my 20th rep on the thrusters. As it bounced up off the floor, I realized I needed one more rep. Watched the video afterwards. It cost me 4-5 seconds. Stupid freddy. Still no sub-three. I hate Fran.

3:03

42yo/184#

PR

4:38

M/23/190
As RX'd Time: 11:34
First time doing Fran. now i see why everyone likes it so much. i know my time will be better next time.

Scaled RX to 65 Pounds and Jumping PU.

Time 7:04

First time doing Fran...not so much fun! Thanks

rx'd 6:05

45/M/6'/185
firedog06@comcast.net

TIME: 4:44 AS RX'D

YES , IT'S MY BIRTHDAY. LIVING IT WILD!

I ALWAYS DO SOMETHING NEW ON THIS DAY. TODAY I CLIMBED A 25 FOOT 1.75 INCH HOZE TO THE ROOF OF THE STATION IN FULL BUNKERS. FUN FUN!

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

36/M/201

Fran

As Rx'd - 5:57

Nice triplet these 3 were.

#206 Dutch

Thanks, I'd love to see it, please let me know. Good job on heavy Fran, too. Did you and James/OPT do the same version of heavy fran? If so, he's not even human.

What the Zone tweak that McFarland # 252 refers to?

Ross

M/28/6'/180

First WOD. As Rx'd.

6:38

XXXXXXXXXXXXXXXXXXXXXXXXXX

9:54

XXXXXXXXXXXXXXXXXXXXXXXXXX

M/22/153 cfwux2

Wow, this one was great, felt sore from those snatches but pushed harder than ever before:
5:40 PR!

17:36 (PR)

ecp2, that was beautiful. *wipes a tear*

As Rx'd, 9:45

Hard luck, Freddy C, you'll be sub-3 next time. Unless you sub-consciously dropped that weight at 20 reps so you'd have to keep kicking away at her. She's a beautiful beast, that Fran.

fran is my valentine

21/m/195#/6-2

4:45 (pr)

I love xfit

cfwux3
burgx2

fran (scaled)

75# thrusters 10-11,7-8,5-4
rest interval 10-20 sec
jumping pull ups 7-7-7,5-5-5,3-3-3
rest int. 10-15sec

9:53

46/M/190

as rx'd

5:30

old time was 6:15, so some progress. Got to get my technique down on this one. I had my hands open on the front squat portion and closed them as I transistioned into the push press, cost me time. Last nine reps kept bar in closed hands and felt much more in control of bar and speed or movement.....I think i will collaspe now, hurts to type.

Happy Valentines Day!

36M/5'10"/163#

As Rx: 4:08 (PR).

59 seconds faster than previous PR.

"Fran"
Time: 5:17
95# Thrusters
Jumping Pullups
All sets unbroken. Grip is shot after this cycle.

Fran-Just what a guy needs on Valentine's Day. She left me trembling, dripping with sweat, and wanting more!

6:42 as rx'd 7 seconds shorter than my previous best. Learnings taken and attack harder next time.

1st time 7.25 subbed
6.58 subbed
7.30 rxd

today 4.50 rxd
no idea why it was so fast, broke the 2nd and 3rd sets of pullups up but did the thrusters straight through.
very very happy with the time.

BHBHBHBHBHBHBHBHBHBHBHBHBHBHBHB
"fran" as rx'd

-4:55
BHBHBHBHBHBHBHBHBHBHBHBHBHBHBHBHB

M/26/205

As Rx'd: 3:21. That is a 6 second improvement over the last Fran. Can't wait to get sub 3's.

M\43\192
First time doing Fran as RX'd....12:15, I'm right on the edge with 95lbs

7:48

Off my PR by 1:27. I don't have a calculator but I bet that's pretty close to 20%. Wierd. I am taking the next mini-cycle off and hopefully it will be better after that. I'll be rooting everyone else on though!

65# thrusters...8:40...last time was 13+ minutes...epiphany

28/m/130

60# thrusters
08/26/07 - 12:32
10/19/07 - 10:43
11/16/07 - 8:42

today 7:26

m28/203/6'2"

3:15

m37/185/5'9"

completed it in 5:05. room started spinning after 2nd round of thrusters....nice...

44/76"/192

subbed 75# thrusters for the first time
otherwise as rx

9:24

This was the first time I did "Fran" almost as Rx'd.
The pull-ups were a breeze but the thrusters nearly killed me......I love it....

21-15-9
90lb Thruster
Pull-ups

Damon_CFATL #12 AND #25-

First, I just wanted to thank you for your concern about my health (any potential head injuries) and for your cyber-diagnosis. Let me assure you that I am just fine! I am confident that your concern is sincere, since you expressed it, verbatim, twice... both yesterday and today. Unless you were merely attempting to provoke...

I am concerned about YOU and whatever is in the water that you are drinking; you obviously could not fathom my comments yesterday. Weak and baseless? Not sensible? You are either naive or a pandering apologist (or both).. I invite you to re-read Duane #40 (yesterday)- what a weak, selfish and myopic post; and you attempting to bolster same. For shame, Dam-o!

Now you obviously have way too much time on your hands: two posts today, one merely repeating yesterday's feeble attack and dime store psychoanalysis. You need a hobby.... or a girlfriend.

Come on, Damon_CFATL, get out of your mom's basement and go for a jog. Or start a chapter of "CrossFeelings" where you can rant about angry people.

No, be quiet and go train!

P.S. -You shouldn't address Fran (or any lady) in such a fashion. Potty mouth.

Oh yeah time was 16:39

24/F/5'8/130

65#Thrusters
Time: 10:10
I was pretty sore from yesterday's WOD I just couldn't get into it today. I should've tried harder.

f/28/110#
3:35 with 75# thrusters

m/38/175#
3:17 as rx'd with 20# vest

bad date with Fran today...

9:12

Something in my elbow is inflamed or something, any pushing is quite painful, made thrusters a struggle and killed my time. Happened throwing a ball a week ago I think. Ugh.

Joel: 2:57 tied pr

Tim: 6:16 first Fran ever, great time!

Squad 8

#5 pullup
14:36
horribly off last time of 13:06
very painful in forearms
Dr. Next week

25/m/195

7:35 as RX'd

(PR!)

6:14

PR by 1 minute 8 seconds

Should have been sub 6 but I took such long breaks. I'm mad at myself for that.

21 thrusters unbroken, 11/10
all over the place after that.

not wearing the right shoes either. I was Bouncing forward and dumped the weight twice.

I know better for next time

m/22/6'1/180

as Rx'd

6:31 (PR)

28/m/175
7:15 as rx'd

CFWUx2(no pull-ups, kip swings instead)5min rope
"Fran"
as rx'd 5:36

m/34/169

as rx'd

3:58 PR!!!!!!!!!!!!!!!!!!!!!

dsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsds

40 M 190#

CFWU 3X

As Rx'd "Fran"

4:52 All thrusters broken but all pullups straight through!

dsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsds

Fran:
55# for first set and half then scaled down to 45# due to form looking bad.
Jumping PU's

6:49

4 minutes faster then last time but I used 40# bar last time and gravitron. PR or just different? Get so frustrated I can't do full weight or kipping PU's yet! When? When?

JRock- I appreciated your encouraging post, it helped me out too.

Freddy C.- You make me laugh. You post how you hate Fran and hate running yet you pull of these amazing times! You still rock.

Ui- nice job!

as rx'd

6:20

Anthony (M/29/170)

3:37 (18 seconds slower than PR)

Not sure what happened, but I completely bombed once I started my second round of chinups. Pissed me off.

slade 17yom
193 6'1

as rx'd: 9:22

m/34/70/189

3:56pr

6:50, way off my PR of 6:08. The chronic lack of sleep over the past week finally caught up with me in a big way. A big wake up call to do a better job of getting 8 to 9 hours rest each night.

6:50, way off my PR of 6:08. The chronic lack of sleep over the past week finally caught up with me in a big way. A big wake up call to do a better job of getting 8 to 9 hours rest each night.

Test Day - Fran Benchmark

as Rx'd
18:06

8:24
as rxd

45/180

11:57 for "Heavy Fran"

15-12-9 of:
135 Thrusters
45 lb weighted Pullups

I had a knot in my stomach all day about Fran and took the easy way out, Heavy Fran. My best unadulterated Fran is 3:39 and today did not feel like the day to attack that.

Freddy C, you definately did that on purpose. No break for you.

Tom got a PR at the gym today, hard work = good time.

Jennie:26 F 160# 5'9"
"Fran"
21-15-9
65# Thrusters
Pull-ups

Time= 9:13

Sorry folks, Fran was not going to happen today. I was up for 21 hours straight yesterday and was still feeling the effects today. If I do Fran, it's all or nothing, and today was not going to be the day I beat my old PR (3'04"), so I did another one of my creations - heavy and hard, but not quite as metabolically taxing.

"5 Ton Hammer"

5 rounds
-5 Full Squat Cleans (135)
-5 Deadlifts (225)

Time: 10'49" -- * new PR by over 30", although I felt really sluggish. I am looking forward to doing this one again when I am fresh. Fran will come first though. Going sub-3 is totally possible.

13:00

Snowing in Ramona today. 28 degrees inside the gym.

"Randy"
7:20

As Rx'd
7:57

32/m/215

5:40 first time with full pullups all the way through

Nothing better than spending time with Fran on Valentine's

11:01

40kg for thrusters, negative PUs

RANDY
@ 77LBS - 7:13 ripped the pinky finger

"Fran"
4:28
2 seconds slower than last
legs were done from snowboarding yesterday

cfwu, w/o pull ups or dips, Burgener warm up
8:21 as rx'd

46 / 172

as rx'd 6:53, PR by 42 seconds! I'm stoked. I felt it all day.

Post workout I got 22 pull-ups. Another PR.

54/m/225
Well, today I decided to jump in and drink the Kool-aid. This was my first CF workout and at first I felt embarrassed to post. I had to start somewhere.
Fran
Thruster (15 lb bar)
Pullups (180 lb assist)
7:50

First time doing fran. Been crossfitting for 2 weeks now.

As RX'd
8:24

Fran as Rx'd
5:40 PR by 72 seconds!

J_Wat #172-Keep your head up, and keep training. "CrossFit-Forging Elite Fitness" As a mere mortal, it's always humbling to compare myself to the ELITE that post here, but in the past 29 months I've cut my Fran time in half, and I'm sure you can do it faster than that.

David:

Light WU w/ Pull Up + Thruster

WOD , as Rx’d: 9 min 27 sec

Notes: I hate Fran so much. I hate seeing it when I log on to CF.com in the morning. I hate thinking about it at work. And I hate having to warm up for it.

But everytime I suck it up and make it through. Just 4 seconds off my PR (070624 - 9 min 23 sec), so not so bad consider coming off a 4 week brake from any metcons what so ever. And much much better than my last time in December.

And this is why, I absolutely love CrossFit. If your work out doesn’t at least occasionally make you nervous, you’re not working out hard enough.

Thanks COACH G!

32 yom @ 195lbs

as rx'd: 4:17

BW 70kg
4.25
40kg Thrusters to Dynamax
Kippers on the C&P Swinging Bar
:(

Not too often that our WOD at Crossfit Manchester coincides with the main site so it's cool to be able to post here today.

Fran

27.5kg/60# thrusters
kipping pull ups
11:22

F/32/5'6"/145# (13 weeks pregnant)

Under the circumstances not pushing as hard at Fran as I have in the past but still chuffed when I compare to a year ago. My very first Fran was 14th Feb 2007 with 15kg/33# and jumping pull ups and took 13:03. :-D

5:00 AS RX'd

25/f/5'2/132#

breakfast: run 45 minutes = 6 miles

cfwu x 3, warmup thrusters 45# x 5, 65# x 5, 65# x 5

WOD:
"Fran"
21-15-9 of
65# thrusters
pull-ups
time = 4:15 (pr)

post:
"Randy"
75 x power snatches @ 55#
time = 8:40

full squat snatch practice, pull-up practice, hspu practice.

FIRST TIME EVER FOR ME! Fran as rx'd!

Time: 16:31

Previous was 16:16 but with 18 jumping pull-ups.

I feel good...

Dear Rest Day,

I can't wait for our time together. It has been too long since our last rendezvous. I must warn you that I will be nursing a Valentine's Day hangover and our conversation will be filled with mentions of my first ever sub 10 minute Fran (9:55 as RXed) which I gloriously accomplished just ove 20 minutes ago.

Warm Regards,
Kevin

47/198/M

As Rx'd 9:32. 50 secs better than last.

#292
Definitely not

Fran 3:49 as rx'ed. 2:06 off my previous best.

Thrusters unbroken, pullups broken up in 2nd and 3rd sets.

jumping pull ups
60# thrusters

8:47

10:17

21/m/185#/6'1

fran as rx'ed

5:01
pr by 2 mins

M/30/6'4"/225

as RX'd 6:37

33/M/225

As rx'd 5:55 (PR)

Huge pr, 12/28 I was at 13:30

Needles to say I am pumped!

CD

Jodi (F/29/105)
Mobility Drills
CFWUx1

Notes: Used 65 pounds
Time: 7:08 (PR by 31 seconds)

I should be able to get this under 7 minutes...next time for sure!!

35/M/6-01/185

7:23

3:40 as rx'd

PR by 47sec, down from 4:27

35/M/6-01/185

7:23

5:49
Booyakasha

Jeff in VA John in NY

Jeff 48/70"/195
Stretch
Modified Warm-up (45# OHS x 5, no PU’s or dips)
“Fran”
Round 1: 95# Thrusters 15/6, Pull-ups 11/5/5
Round 2: 95# Thrusters 8/3/4, Pull-ups 5/5/5 minimal jump
Round 3: 95# Thrusters 5/4, Pull-ups 5/4 minimal jump
Time 7:37

John 48/68"/160
Stretch
CFWU x 1: Dowel OHS x 15, Pullups x 5, Pushups x 10, Dowel GM x 15
93 # Thrusters…1st time using over 89 #....can’t get any closer to 95 while using collars w/ my danged metric plates
Round 1: Thrusters 17/4, Pullups 21 kipping
Round 2: Thrusters 8/5/2, Pullups 13/ 2 kipping
Round 3: Thrusters 4/4/1, Pullups 5/4 kipping
Time 7:01. PR by a minute using a weight I’ve never used. Happy.

6:38

071116
7:05

071017
6:56

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

As Rx'd 9:52sec

5:40 as rxed

Pre: 5 min C2, CFWU, BWUX3, Thruster warm up sets.

Fran: 5:06

PR by 1:01. Last Fran for me was mid November when the previous best time of 6:07 was done. Was hoping for sub 5, but next time.

Post: cool down easy 500m row.

m/27/225/5'9"

1st time for Fran (I've done heavy fran).
4:18
subbed jumping pull ups.

M/24/5'7"/145

CFWU

As Rx'ed

~7:00

m/27/225/5'9"

1st time for Fran (I've done heavy fran).
4:18
subbed jumping pull ups.

First time with Fran
As Rx'd:
6:44
That was a good one...

23M/5'9/140

60lbs as rx'd. 12:11

Broken sets all the way through

32/m/215

A couple of firsts today
Pukie visited me after Fran
First post, been CFing for 3 months

As rx'd 3:06

DPrice Akron, OH

Fran was the first crossfit workout I ever did. My time then was 6:23.

Todays time was 4:44.

25/m/187

41m 232

21.32

165/M/41

6:31
Subbed using 2 24# kettlebells for the thruster. Still the pullups that slow me down the most.

24/M/158/6'1

As Rx'd

7:10 PR by 20 Sec. I wanted sub 6... oh well next time.

wanted sub 4 but pleased with effort

TIME - 4:11(PR)

21yo/m/185#

7:05!!!!PR broke the fifteen pus into 10 and 5.

M/173/5'9"/21

RX'd 3:22(PR)

m/36/6'2"/195
Colorado Springs

Time: 4:10 as rx'd

Gotta love fran! Everyone have a happy valentines day.

5'8" 135lb 27 y/o male
9:02 time (had to take a few breathers)
used 70lbs for thrusters
had some trouble with the pull-ups again

I think I'm not doing the kipping thing that I keep seeing in the crossfit videos. Is that really necessary for pull-ups or does it just increase your #'s?

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/155

WOD as rx'd

4:16(pr)
old pr = 4:32

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

23/m/5'8/170

As Rxd:

11:28

PR by 4 minutes, but I should've pushed myself harder; well, I suppose that just means I have that much more improvement to make next time...

25/M/6'2"/200

2nd Date with Fran as rx'd...5 minutes faster than last time!

10:39

23/m/185

as rx'd 5:50
PR by 1:59

Wow, I'm super stoked about that. I didn't think I'd get that fast.

20lb thrusters
pullup negatives
4:35

26/F/115

Last day working out at CrossFit San Jose gym tonight...heading back to Florida tomorrow. Lifting day today. So we did:

BS
90x10
110x8
130x6
150x4
170x2 (PR)

OHS
80x3
90x3
100x3(PR)
110x3(PR
115x3(PR)--Body weight OHS

Push press
80x3
90x3
90x3
90x3
90x3

55 Kipping pull-ups
45 Jumping pull-ups

Thanks Chris for pushing me to get my PR on the Back Squat and OHS :)

8:53

33/m/6'/185

Fran
as rx'd, pullups strict

12:50

first time as rx'd, strict pullups slowed me down for sure. Last time just over 12min with 75# thruster sub, so ok, but long way to go to get to sub 3!

40/M/192

CFWU x1

Fran

As rx'd.
16:13

1st Fran. Pull ups were dead hang as I can't do a kipping yet.

8:59

Denver Sheepdog and Jim,

Thanks guys, Im convinced now that my times WILL get better with more training, and time.

Thanks again
Jason

19/m/170

07:55

65lb
8:13

as rx'ed: 5:58

PR by over 2 min!!!

I wasn't even really feeling that great today, but I'm feeling a lot better now :)

M/43/165

Fran as rx'd

4:23 Pr

46/M/170

AS RX'D 6:24 (FIRST TIME)

44/F/236/5'7"

Fran

33#, negative PU
5 sets, 9 reps each thruster/PU
Time: 9:30

5:47

sub'd 30lb thrusters (guessing the weight of this smaller bar i used) and 100 lb assist pull-ups

addendum to #460

I should add...I thought I'd write my gf's Valentine's Day card right after Fran today...was so frazzled I momentarily was convinced I'd spelled her name wrong and would have to buy a new card! Going on 3 years...

hahahahahaha!

good ol' Fran.

Mike #376
YAWN!!

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

wod as rx'd
22/215

4:22 new pr by 10 seconds

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

M/27/220

4'46 (PR)

9'58 last time

6'48 (previous PR)

male, 34 yrs, 5'5" 142 lbs
3:18 as rx'ed, new PR by 11 seconds

male, 34 yrs, 5'5" 142 lbs
3:18 as rx'ed, new PR by 11 seconds

M/27/218

7:48 (PR)

11:15 last time

WOD #23
CFWU as Rx'd.

For time:
57# Thrusters:21-15-9
Grav. pull-ups 100# assist:21-15-9
10:10

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

28/175

WOD as rx'd
5:25

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

First date w/ Fran as Rx'd (95# Thrusters w/ very intentional good form)

12:03
First set - Thrusters 12/6/3; PUs 15/6
2nd set - 9/6 on both
3rd set unbroken

I know people are doing Fran in 1/6 this time, but I am proud of this for my first time, and having just started CF on Jan 5, '08!

F / 40/ 5'2"/128

55# thrusters

8:03 -- 20 seconds faster than in December and a new PR, but my pregnant workout partner did the same weight and beat me by about a minute and a half! I agree with #191 -- I'd love to see more comments from women to get a sense of what people are doing for scaling, especially.

8:32 really sucking wind vs
8:06 12/19/07-bad hangover & massively sore legs
8:55 11/19/07
9:58 in sb w/40lb dbs and nonkip pull ups 8/26/07
7:50 w/ badly ripped callus 2/1/07
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 19/19. hr avg 127, hr max 177.

I did my workout this morning and have no idea what my time was. But I do know that someone was messing with my stopwatch 38 seconds before I finished. . .

hub
5 rounds:
10 thrusters 95#
20 pushups
30 situps
10 pullups
400 meter run

mrs.hub
21-15-9
15# dumbbell swings
jumping ring pullups
4:16

95 pds on the the thrusters, 160pds on weight assisted pull ups, 10 minutes( a new pr for me, and a lowest weight used on resistance to;)

29/m/335pds

I did fran today in 13:00 using 55 lbs for the thrusters, full kipping pullups

M/42/68/185

Did moderate shoulder press and squat workout before (don't ask me why) 2x5x115, 2x5x235

7:55 PR. Last time - don't know exact - but was over 10.

23yom/6'2"/220

as rx'd
4:43

this bitch wrecked me...
was really pumped all day for it, was all hyped up and wanting to break into the 3's, but it wasn't to be. i was left on my hands and knees drooling for about 5 mins. i knew i was drooling all over the floor but i didn't care to stop. i'd like to think that 'fran' and i have a love/hate, be it abusive relationship. HAPPY VALENTINE'S DAY 'Fran'!

Fran as rx'd:

5:20

I was shooting for sub-5 (I beat my PR by only 2 seconds), but after the last two days I just couldn't get it. Next time...

M/36/5'11"/177

as rx'd

6:36 pr

6:42PR
previous time 9:35
need to keep my dates with Fran short

"Oh my G-O-D, he just called Sissy 'Jugs'!"

Holy poop on a stick that was AWESOME today!

O k so I watched the freakish 2:19'd FRAN by AFT, although I'm tired of pretending that I know what that acronym stands for :) and was like "geeze this kid is smokin the pull-ups, oh but he only weighs 13 pounds! I get it.
It took me a minute to stop 'hating' and try to get my first FRAN done in under 30 minutes haha!
The first 21 I did in 38 seconds, then after the shock of how quickly I could do them, I realized I skipped the "THRUST" part...dangit!

So my FRAN time was 7:56.60, minus the first 21 thrusters, but added at the end, with punishing 2 1 minute jump rope drills, 15 burpees, and 30 minutes of cardio...come on I'm fat, this a great workout day!

Kizer~

cfwu X 3 no pu

asrx FRAN

5:33 new pr

M/40/6'2"/195

As Rx'd

7:32

M/42/170/70"

as rx'd

6:48

I am a 29-year-old male.
I have a mass of 77.5 kilogrammes.
I am 170 centimetres tall.

I did Fran with 65-lb thrusters.

I finished in 6:00. [new PR]

Hey, Max#9 and Max#16 are two different people!

Last time was in June. I've been sick or on vacation the last times in between. Last time was 7:14.

Today: 5:25 as Rx'd - PR!

jake: shoulder problems will attempt tomorrow
laura: 6:36 (45lb thruster/jumping pulls)

m/36/210

as rx'd 7:51

First time with Fran. I now believe the hype. When do I get my vision back?????

M/23/156

CFWU x2 (-PU's)

"Fran" as rx'd 7:15

Fran as Rx'd 5:22 (PR)

m/23/6'1"/165

as Rx'd 5:12

28.f.136

12:40

40# thruster
50lb assisted pull ups

5:45

19 seconds slower than PR

46 - 6' - 215#

As Rx'd

4:33 (PR - Wahoo)

Note to self: Room for improvement. Sets were broken and did'nt feel fast. Keep working!

23/F

"Fran" (30# thrusters, 14 on gravitron)
6:56

FRAN! and I thought I wouldn't have a date this valentines day. I gave this loose broad the best 9 minutes and 6 seconds of her life. I was hoping to meet pukie for my birthday but he didn't make an appearance. maybe next year.
9:06 (dropped from 13:46)

F/27/5'8"/168

got a surprise 2.5 mile fast run warm up to unlock the keys from my boyfriend's car

45# thrusters
pull ups with 50# on gravitron (first time down from 60)

5:58

then a long rest supine on the bench

M/35/69/183

As RX'd 4:39(PR)

I really had high hopes of breaking the 4 min mark today, but I think that between the last 2 WODs and flying 5.5 hrs of NVGs just before the WOD, I'm just plain smoked. I really went at it with everything I had. First round unbroken 1:02. Fell apart from there. Thrusters weren't the problem. I broke the second set once for maybe 5 sec, but the PUs were really terrible. I got halfway through the second set of PUs and had to resort to 2s and 3s. I couldn't believe how fast they just died. Third set was almost the same. Unbroken thrusters and 2s and 3s for PUs.
Oh well...second Fran ever...happy with my form. Sub 4 next time.

I almost dont wanna post this- so ill preface it with this disclaimer- I did this with 2 other crossfitters, had a timer that counted reps, and did it in a crowded gym.

I PR'ed by almost 1.5 minutes, and threw a 3:30 Fran, as RX'ed. I havent done fran in about 2 months now, because of schedule stuff, but I have been working crossfit hard and religiously, so holy crap. i was hoping to break five, but after i did 21 and 15 unbroken, it was on like donkey kong.

Good day all.

M/24/5'11''/205

as rx'd

8:48

As Rx'd: 7:01

I was very excited to try Fran for the first time. I've heard so much about her. She kicked my butt!

33 m 195#

CFWU x 3

As rx: 9:48 (pr by 4:11)

M/27/190

11:00

m/21/180

4:25 as rx'd

2:25 Pr

m/35/238
did a couple other wods along with Fran tonight. Did Deadlifts from the othere day and a wod off of Navy Seals.com. Anyway I did Fran a couple of weeks ago as a challenge from another crossfiter and broke my previous pr of 5:30 with a 4:38. So I figured I had my work cut out for me this time. I did manage to get a new pr, 4:21. I'm working twords that 4 minute mark. The wod off of Navy Seals.com was from the 11th of Feb. It was...
3 rounds of
5 hang squat snatch (65 to 95lbs) used 95lbs
10 overhead squats (same weight)
run 400 meters
10:41 Awesome workout! I'll post my deadlift weights on that day. New pr there too! :)

Pre: 400m jog, CFWUx1, Burg WU, various barbell wu's.

As Rx'd: 9:28 (+2 sec.'s from last time); Avg. HR: 158. Pull-ups seem to have regressed somewhat.

Post: Stretch!

bw 155 age 39
FRAN
21-15-9
79# thruster
pullups
4:50 mins

Urgh! Mr.Pukie nearly visited.
That felt terrible, just sat after in pain for about ten minutes.
all good now, glad tomorrow is a rest day!!

Warm up -
Skipped badly, I got my woopdedo rope, still suck.
pushups, situps, backextentions, dips, squats 15x3

Rx'd PB.

9:32

m/30/165/66"

WOOT! I am stoked. I hit one of my goals for this year. I broke through 10:00 on Fran. I actually set a PR by 4 minutes or so.

Jump rope practice
CFWU x3 subbed push ups for pull ups

9:11

7:00 next

m/37/6'2"/215

Long time lurker, since October. Finally did Fran as Rx'd, had to break up thrusters, and pullups/chinups took forever, but I got through it. My head hurts. Kelly Moore is my hero.

total time: 32:02:07

39/m/199/73"

95# thrusters
55# assist pu's
12:21
(Time is not real given the "walk and wait" in Globo Gym)

As Rx'd: 9:19
PR by almost 4 minutes (only the 3rd time I've done Fran)

43/208

16 min to figure out what I was doing. 95 was too much for the first set had to break it up into 4 sets. Also the learning curve on how to do it was steep considering I was using too much weight.

and the pull-ups I have to break them up because of tendonitis in both elbows. Next set I used 65 pounds and the set went much better. Last set I used 75 pounds and that was fine. Still have to break up the pull-ups.

Fran
8:20 PR by 55 sec. I love Fran.

Fran as rx'd

9:40, not a PR, but almost 2:00 faster than last time. There is no other workout that gives me such huge differences in times, from one day to the next, with the same perceived effort.

29/M/165

Fran as rx'd. 9:15

PR by 1:20!

I was hoping to set a Fran PR tonight. No such luck. My shoulders were totally smoked.

As Rx'd 10:12. Pitiful.
1:38 slower than last time.

m/30/77kg

As rxd

10:54

m/27/177#/5'10"

65# thrusters
Kipping pull-ups broken into sets of 3-4 after first 5

t = 12:03

m/26/216

11 min
very tired :(

4:21(PR)

Sub-4 next time.

5:35 as Rx'd

5:55 with 90lb vice 95.

6'

Did 75 snatches at 88lbs after
14'59"

m/29/213

Fran

4:58 (pr)

2:31 as rx'd.

Was going for sub 2:20, but screwed up my rhythm on the kipping.

6:45 scaled to 25lb dumbells and assisted p/u's

http://www.angrydalty.com/crossfit.htm

5.31

Way off of my PR, but a less than optimal effort with a girl like Fran at 0545 handily beats staying in bed for another 30 mins of sleep.

M/51/165

02/15/08

WU: 20 min. interval run on treadmill + 30 pushups

WOD: 14:23, as rx'd, but broken sets except for last 9 Thrusters

Glad tomorrow is a rest day.

8:12 - PR by completing it. Last attempted I crashed in first round.

65lb barbell other than that as rx'd
15min.

First three WOD's complete!

As rx'd (45kg thrusters); 10:29

5.40

6:09 as RX'd, with full-range deadhang pullups.

Then ran upstairs and met with Poopie, Pukie's lesser-known cousin.

7:17 PR

CFWU X 3 sans pu's
60# thruster
4:57

4:45

4:44 (PR by 7 seconds)

Next time, goal of 4:30.

10:51
First set did 13 strict pullups
Second did 9
Third kipped all

My time got worse but I'm trying to improve on my pull ups so I dont need to kipp as much just to finish a workout.

25/m/155#

As rx'd

7:39

As rx'd

4:10

6:30
40# Thruster
55# assissted PU

Brad A, #181,

Believe it. Right now, our best performers do the WOD and engage in some additional recreational sport at most. The well known modifications have resulted, in every case, in insignificant output.

That won't always be the case. Eventually someone is going to make modifications to my programming that gives measurable, observable, repeatable evidence (data) for improved fitness.

#67 I imagine that the switch to URL only links is an anti-spam measure.

#67 I imagine that the switch to URL only links is an anti-spam measure.

as rx'd with the new bumper plates

5:20

M/45/154

7:04

#75lbs

Felt very weak. My this kicked my butt.

M/40/187

7:07

70# and assisted pull-ups (65#-83#)

Slightly better.

Me (with 35 lbs dumbbells):
7 thrusters, 9 pullups, 12 jumping pullups
8 thrusters, 4 pullups, 11 jumping pullups
8 thrusters, 3 pullups, 5 jumping pullups

Fran w/ following mods:

65# Thrusters
65# Assisted pullups

~17 minutes.

First Fran ever
Today i got my bumper plates i ordered from crossfit equipment...soooo pumped. Now i can max out on snatch without breaking my concrete and weights.

7:23 Josh is definitly the man!!

45# dumbell thrusters
14.48

Charity-
sub'd 65#
3:04

justin 33/m/212
late post Fran 14:18 ow!

M/31/170

4:03 as rx'd

PR!

Had to kip with knees tucked up on the pullups because some guy started doing bicep isolation exercise with the cables under the chin up bar in between my pullup sets. No way was I going to break momentum on a Fran. Might have clipped his head a couple of times, but hey, he signed the waiver when he joined.

Fran
21-15-9
65# Thrusters
Pullups modified with a little bit of a jump - getting better though
13:30

2:50

27 yo male 185lbs

It's amazing what 2 weeks off will do to your times; this took nearly two minutes longer than last time.

Fran: 8:51

M/39/188
Today back after 9days off with cold. Still have congestion and a nagging cough. Did Fran as rx'd.
4:25:53. Wanted to do a sub 4 but no way. Almost met Pukie afterwards just stoood there drooling for 10min. Yippee!

Fran in 3:25, down from 3:45.

1st time doing fran, 4:40 as r'xd

10:22 as Rx'd. All sets were broken into 3 or 4. Definitely not in personal CrossFit shape yet!

As Rx'd

I was going for under 6min because I have never been under the 6min mark. I did it in:

4:48

Smashed my PB I think it was something like 7:30. I am so stoked. I took some time to focus before I did the workout and I think that really helped. I also did some mobility exercises to loosen up my shoulder which also helped.

Thanks coach.

As Rx'd : 5:56 which is about a minute off my PR. But I have some nagging injures that prevented me from doing Kipping Pull-ups which really made the time suffer along with just being wasted from the last two days effort. But I am determined to improve so I will adding in thrusters to my warm-up routine.

4:17

3:59 as Rxed

Cheers, kempie

6:27 as Rx'd no breaks in any sets all sets done complete. I rested longer between work but when it did the work it was none stop.

6:27 as rx'd (PR) no breaks in all sets

Age 36
BW 185

CFWU 2x15

8:35(pr) as rx'd. Last time 8:53.

M/22/215

As RxD

4:06

Couldn't get up for 20 minutes, Fran always gets me!

30/m/190

8:37

Almost doubled my time on this one. Did it in the field climbing up to a tree limb for each round. I think there's more gravity in the woods!

I completed the exercise in 06:14. First time completed "Fran". Will increase next time. Have been doing Crossfit for the past 2 months and I have no regrets, nothing but great raves.

Thank you.

12:10
75lbs thrusters

25/M/5'8"/157lbs

4:00 flat

subbed 65lbs for thrusters, i wish i did more now. I was having to push through the pain, but i still felt like i could have done more afterwards. I will go up next time for sure, maybe just Rx this one.

Brokeback pushups?

M/27/190

11:00

32/F/140

Fran 9:29

65# thrusters: first time at this weight, did 1st 15 straight through, then 6, others sets of 5, except last 4, lots of wrist pain, shaking leg trying to get the weight overhead

pull-ups: did 3 kipping the first set (I'm on the learning curve) then switched to jumping for the rest

This cold is slowing me up... after 2nd set, took a 1+ min break thinking I needed to get my inhaler, but told myself I can finish this thing... and I did.

34 M 195

As Rx'ed

5:30

28yo, 5'11", 170lbs

7:39 as Rx'd.

Last time I did Fran was in August 2007, with a time of 11:00. Significant improvement, even though my energy levels felt really low today (lots of sugar the last 24 hours). I can basically chalk the whole 3+ minute drop in time up to better pullups. I can crank them out much better these days. Forearms are feeling the burn much more than I remember from Fran.

I suck at thrusters

I hate Fran.

I love Crossfit

7:52

first time doing Fran. I love it.

5:56 as Rx'd

M/25/6'1/193

4:46 As Rx'd

Tooty, your Fran time is amazing! Sub 3 next time? Way to be!

"Fran" scaled to 68#
5:36

as Rxd (I love saying that) since it took 1.5 years to get there.

7:34

19/m/176lbs

Fran as Rx'd

3:58,

+

strict pull-up pyramid, 1-15-1 7 seconds rest added in between sets for each increasing pull-up

Couldn't help myself. Bad back or no...

10:37 PR, but that ain't sayin much

sub 75lb thrusters.

last time (11/16/07)- 19:30 with 55lb thrusters. Think this stuff works? Yep.

29M/5'6"/163#

Last time: 5:29

Today: 4:59

First Fran under 5:00. Yahoo!

26/m/5'10"/175#
Today: 6:44 strict form

35/M/150#

As rx'd:

6:06

32 yom 248 bwt

time as rx'd 10:20
last time 12:39 best time 9:36

Will have to wait and do this a day late, traveling today.

4:40 65# almost one minute off PR. still super sore from the week... and first night back on swings didn't help (lame excuse)

8:03

22/m/71"/155

10:35

man, i need a stronger upper body, 95lbs killed me on the shoulder press portion, oh well, not bad i guess for a first time, i can tell i am getting stronger though, and that is a good sign

5:30

10:53 - rx'd

PR

as rx'd 7:27

38/202/m

as rx'd

6:21 PR

36 205
6:43 RX'd

28/M/160
as rx'd

6:57
*27 seconds off PR*

M/27/6'1"/193#
First 7 were 85# thrusters, the rest were 65#
jumping pull ups except for the first 5, the thrusters wore me out from the start

14:15

not as rxd

Ok, I messed up did 21 12 9 and then realized the 12 was supposed to be 15 so I did the last 3.

7:20

12/18/07 7.40
11/16/07 7.31

15:50 as RX'd
Had to split first set(21) of thrusters.

JP WITH THE FLU. Go to the chiropractor man. you need your body to be able to adapt to the stressors better.

3:57(PR by 12 sec.) Sub 4 Fran, one of my goals this year! Did my 400lb DL on Monday, which was one of my other goals, and it's only Feb. Time for new goals...
Cindy did Fran with 30lb. Thrusters, assist at 175 in 6:09

m/28/160

as rx'd

5:55

23/m/198lb
4:31 PR

4:55 (pr)!!!

Neil: 5:54

M50/170

6:28

M/27/5'11''/196 lbs

16:10

m/37/185

21-15-9
75# thrusters
pull ups

Time: 7:35 (down from 9:05)

First Fran
21-15-9
95# thrusters
jumping pull-ups

Time: 8:45

m/24/5'10"/175
RX'd
6:20
1 minute improvement over previous

48/m/140
85#- thruster
9:35

Fran"
BWT: 182
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (broken 8,7,6; 6,5,4; 5,4)
Pull-ups (broken 11,10; 8,7; 8,1)

Time: 16:43, 3:17 better than last time. Knew I could do better. Threw in a couple of power cleans because I do pullups in the cage.

Humbling to see all the single digit times. But as JRock truly says, it is a competition against yourself. Oh yeah, and I do most of my workouts at my candyass country club gym (surprisingly well stocked with equipment), where it is sort of "not done" to breathe hard when working out. So, I can be the baddest ass in my neighborhood.

By the way, from what I see, people pay personal trainers to get permission to not work out hard.

wu 600m row

as rx'd w/Achilles not 100%. Still can't put 100% of bw on the ball of my right foot, otherwise ankle is feeling strong.

080216 9:25
071228 no-go right leg still in boot
071116 10:52 2 hours of sleep the night before an 0600 mission.
070826 7:21

fran as rxd
15:21

6:35 as Rx'd

M/35/5'10"/215

Jeremy
AS rx'd 4:33

Thrusters were mostly solid; need to properly lock out press overhead.

PU's on the rings and were broken after 10 on round one.

Julie
45# bar for thrusters with solid form
PU's were assisted by me
Time 8:40

M/29/190/6'2

subbed:
65# Thrusters
Pull-ups on assist machine (-75#)

9:45

M/28/185#

5:19 RX'd

New PR

rx'd - 6:20

7:02

32 yom/227/6"0

4:33, not as rx'ed, subbed 65# for thrusters

second and third sets of thrusters and pull ups broken.

New PR by 7 seconds!

rx'd - 2:51 (3:0X) last time

7:16 (PR)
There is no reason I could not have done this yesterday morning except for the pre workout jitters that I got when this came up. Inexplicable that I spent all day Thursday and all day Friday putting off this workout. Nervousness cost me almost 36 hours of procrastination. However, its done. I cut my time in more than half from 14:56. Im happy.

14:49 as rx'd

m/43/160#

First Fran - toughest CF I've done yet.

All sets were broken and subbed 85# on barbell.

9:41 (Frank at 14:10)

M/39/185/5'10"

6:28

3 Jumping Pullups mixed in

Day 15 of the cold/flu thing - Unbelievable

&&&&&&&&&

26 yom 6'2" 155#

Pre: CFWUx2
(85# front squat x 5)x2

WOD: 9:38

Post: 45# thrusters x10
500m row 2:27

as rx'd 8:30 (first time w/ fran)

Fran as rx'd: 4:32 (began the zone diet today)

26/m/5'9"/165lbs
CFWU 3x10 (w/out pullups)
12:30
(broken sets)

M/33/173

As rx'd 6:35

M/33/173

As rx'd 6:35

as rx'd

5:20

Crossfit nearly broke me today. Nearly.......

as rx'ed ~16 minutes

Age 52/BW 250# as rx'd 14:28, SA thrusters @ 55# "big bar" (21/15/9 per side), all pullups jumped. "FRAN" kicked my butt, yet again.

39/m/175

fran as rx'd

5:31

51/M/187/5'9"

10:59 as RX'd

new PR

35/M/190/6'

9:37 as RX'd

2nd Fran and a PR, 1rst Fran was 15:52

29/M/175 5:50 Fran as RX'd PR almost 2 minutes less from last time.

m/35/509/160

As RX'ed - 6:16 min.

This was a PR for me by 2:32 min. Was I stoked! And I believe I could have shaved off another 30 seconds to a full minute if I'd pushed just a slight bit harder. To imagine that when I started Crossfit in July last year, my first Fran was 13:09 min. and I thought I was going to die! Crossfit is amazing and I am a true believer! Thank you, Coach.

8:54, subbed barbell for two 35lbs dumbell. PR by 2 mins, getting better after 4 mths.

6:47 @ 88 pound thruster = 40kg

Scaled
5 Sets of 9
65 LB
Pull Ups
7:38

Last time 9:24 with just 45LB. bar.

27/f/137
"Fran"
6:53, PR by 17 seconds.
75lb thrusters, forearms burnin'!

23/m/170

As RXed:

4:30

36/m/230#

Fran as Rx'd
PR- 5:49
Followed w/ 5K.

First time with Fran.

11:40

Jared 26/5'7'/135

As Rx'd: 7:40 (pr) last time was 9:01. After 4 months of this, I'm still continually amazed that people get some of the times they do. I spent like 15 minutes barely able to move after this, and my time is far from impressive. Granted, I wasn't feeling my strongest going in, but still.

Candi 24/5'3'/125

15-10-5
25 lb thrusters
ring rows with 10 lb plate in backpack

Time: 7:27

9m21s

Sandy 5'06

21 - 15 - 9
95# Thrusters
Pull-ups (8,10,10)

Total = 12:45

3.5 hike/run in woods with Bentley

28/m/200#

as rx'd
4:24(PR)
Can't wait to get into the 3's next time.

as rx'd
6:14 (coming down w/ a cold, great!)
shooting for under 5:00

30/M/5'5"/168

i couldn't make it to the gym so i have to make due with what i had in my hotel room.

150 burpies for time.

23:16

9:25
Jumping pull-ups
for thrusters, used junior bar plus 10 lbls = 33lbs

6:50
45# thrusters and full kipping pullups (with a lot of short breaks)

17:10

no assited pull ups!

29/f/110

Fran:

3:48 (PR)

65# thrusters

eric:
34/m/147

6:56

80# thrusters

23/m/5'9"/142#

Previous PR: 9:00 @ 75#

Today was my first Fran in a long time, after a pretty lengthy break from any intensive metcons.

I've never done Fran as Rx'd, because 66% of BW seems a little much. Have always scaled to 75#

Today started at 75# and got through 4 thrusters before I realized I'd made a mistake.

Reset to 65#, rested 5 minutes and started from the beginning.

Time: 8:10

Completely humbled, doing such a severely scaled weight. Don't know what's happened to me, but plenty of room to improve. Hoping to be ready for 75# again by the next time she come saround.

Thrusters are brutal :(

m/40/178

8:05 w/ 75 lb thrusters

m/33/210

as Rx'd: 6.50 first time for "Fran"

M/35/140/5'-5"/9.8%BF

as rx'd 8:57 @ work (PR by :39 sec)

"Fran"
As rx'd
5.25mins

PB by 2.28mins!

8:03mins.

Found it hard after a planned week off. Thought my time was slower than previous but it turn out that it was 8:19mins.

M/38/217

Fran as RX'ed:

8:54

The crew at Boulder Crossfit:

Jeff 8:44 pr

Douglas 12:29

Dorothy 13:06 pr

John G 13:15

Kristin 10:21 45#, 1 band

Alyssa 10:41 45#, 1 band

Aubrie 11:01 35#, 3 bands

Jamie 7:54 35#, body rows

Erica 9:10 35#, body rows

Forgot to post my fran time a couple days ago.

44/m/160#

Thrusters scaled to 85#

8:01 PR

"Heavy Fran"
2:12

GMA why don't you post a video? Thought so.

m/27/6'2"/215

Bouldering/climbing for 45min

CFWUx2

Fran
40lb DB working on DB thruster only had 40lb
Jumping pullups no place to kip

5:24

CFWUx3
8:14(PR) (8:50 last time) - work on trying to do all sets straight through with no breaks

Double the number of thrusters each round but only with the bar. Trying to work on form and rehab-ing my low back. 11:00. More that 2x my PR but I'll get my times back down.

AS rx'd

10::15

AS rx'd
9:30

m/21/207#
as rx'd
18:20

m/21/207#
as rx'd
18:20

CFWU
thrusters in place of OHS
situps to 180
110# assist on pullups and dips

WOD
21-15-9
55# thrusters
80# assist on pullups

10:52

CFWU
thrusters for OHS
situps to 180
110# assist on pullups and dips

WOD
21-15-9
55# thrusters
80# assist on pullups

10:52

run 1 mile
row 500m
CFWU

Fran - 9:30 as Rx'd (PR) - felt like I was in crossfit shape for the first time. Doing crossfit for 8 months now, and a sub-10 fran was a great milestone. Next time I will be going for less than 7 minutes.

2/17/08 - 5:04 - PR - Made a video, check it out on my bodyspace
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

M/46/145
Done on 080217
CFWU with pullups at 5 and 2 sets pushups at 15 and a set of 45lb shoulder press
"Fran"
Broken into thirds except for the last round
7:10
PR out of nowhere by 1.5 minutes

5:14

11 min with 40 lb thrusters

Time 11:35

Did on RX'd day, just catching up on posts.

8:30

w/ 50 lb. thrusters & all kipping pull-ups (getting closer to as-RX’d!!)

That felt really good. Brutal. But really good.

10:30 had to take a few short breaks, ran out of gas

30 yom 6'4 95kg

5:30

:(

4:43

Shoulders gassed from Randy & Nate.

Last time I did this was in August...4:54

14 minutes of fun. i was expecting much longer, but i surprised myself.

5:11 as rxd.

Was really feeling it today.
My forearms were on fire for literally 10 minutes after the workout.

165/29/m/5.9

I have improved nearly 60% since my first "Fran".
History:
13:06
7:51
6:37
5:31
5:27
5:11

29 yom 222#
fran - 8:32 - worst time yet

I was angry so I
finished with 21-15-9 of
straight leg sit ups and HSPU
didn't make me happier

Fran

1:43pm - 1:54:45pm 11:45

Thrusters technique was clean. Pullups was half kipping, have jumping.

1st fran as rx
1450

as rx'd

4:28

27/m/194

I accidently turned off my stop watch during the thrusters so I'm not sure what my time was, but it felt better than last time.

Approximately 13 minutes.

Used 90 lb barbell, so 22, 16, 10, as rx'd PU
time 9:24
Shanen used 20 lb barbell, jumping PU time 6:38

As rx/ed

11:31 PB

12/18/07: 14:33

Happy with this time; coming off 3 weeks of travel with very rare workouts and just starting to recover from a cold. I guess crossfit works. Next time I'll break 10 min.

28/m/167

as rx/ed: 11:31 PB

12/18/07: 14:33

Happy with this time as I'm coming off 3 weeks of missing most of my workouts due to travel and currently fighting off a cold. I guess crossfit works. Next time I'm going under 10:00.

6:06 done in Holiday inn express in St Croix Falls WI

as rx'ed 6:05

as rx'd

3:58 pr

CFWUx3 (no PUs or dips)
6:31
Too much hands on knees :(

M/19/194/5'6"

As Rx'd: 6:05. Sub 5:30 next time.

5:44

5:44

m/29/158#/68.5"

3:53

18 Minutes
Subbed 85# Thrusters

8:00

Did 95# thrusters
Assist with pull-ups (jumped)
11:03

pull-ups (jumped)
11:03

6:24 with half-jumping chinups

10:55 w/ strict, dead-hang pullups

186/M/38--Syracuse NY

As Rx'd
4:35 (-0:31 off pr). Did thrusters unbroken... it was the pull ups where I gassed.

Crossfit Vancouver

28/M/5'10"/180

as rx'd 3:23

damn does that kipping pull-up slow you down.

31/M/190
as rx'd
didn't time it but wish I had, blew it away.
No broken sets for first time.
did 25 min on stepper after

85# Thrusters

16:10

First time doing kipping pullups!

First time posting, first time Fran.

Not setting any records here. Just getting in to heavy lifting after rehabing my body from a bad car accident a year ago.

25/M/6'4"/205

95# Fran - 6:48 last time was 7:35

21 Thrusters
16-5 PU's
5-5-5 Thrusters
8-7 PU's
3-2-4 Thrusters
4-4-1 PU's

19/male/5'11''

As Rx'd.

2:35

fran

mostly 1 offs for pu's, but all legitimate dead
hangs.

13:35

25m/249lbs

as rx'd 4:43. Had to wait for a bit to get the pullup bar at one point. New PR

did this on 2/20/08

6:37

Thanks!

"Fran"

21-15-9 15 kg. thrusters
10-5-5 Pull ups

Time: 6.00

I'm welcoming myself back to Crossfit. Could have done 25 kg. thrusters and full pull ups, but didn't want to push it. However, was a bit too light. Next step up.

45/f/143 9:19 but only 50 # thrusters.

As rx'd: 4:46

43 m 215
did this after the front squat wod.
5:55
more than a minute slower than pr. would like to blame front squat wod for this, but unlikely, as cv system more tired than leg mm.

39/m/180 11:00

(done 2/19/08 after 5 rest days)
16:19 as rx'd...160/175
4 mins. shy of my PR. Paced myself a little slower to keep HR around 165 & keep better form.

4:30, PR.

2/20/08
"Overhead Fran"
21-15-9
OHS (65#)
PU

5:45

NB: 65# too light, even with shoulder.

Marcus - 6:46
Nick - 6:20
Nathan - ~40 PU's & squat form work

m/34/5'9/177

CFWU - 2. Pushups instead of pullups
1 Burgener WU
Row 500m

9:25. Little disappointed in time. Forearms really hurt, especially after Randy the day before.

Stay on heels with thrusters. Keep feet angled out.

Push out at top of pullup to get better swing on kip.

Donated blood today, so took it easy on the pace. Pullups done on flat bar atop squat rack.

24:10

6.29 as rx'd.

47/M/215

I was 2 days late getting to this one due to travel to my son's hockey tournament in Phoenix, and about a week late in posting it because of my own laziness. I did this one at Crossfit Phoenix where Scott and Alisha were able to get a PR out of me.

7:12

CFWU
8:04 PR
Forgot to place a medicine ball to ensure full squat, but I think my depth was good.
M/47/195#/72"

as rx'd 18 mins

as rx'd 18 mins

M/34/168#/6'0"

CFWU (only 5 pullups/rd) x3
WOD: Fran as Rx'd

(7:04)

Done on February 18, 2008.

I meant...done on February 19, 2008.

46yo/m/167lbs
Fran As Rx'd

6:11 last time was 6:43

I am in awe of those who do this sub 5,4,or 3 minutes. This one literally keeps me gasping for my next breath.

I'm blown away at guys that do this Fran thing in less then 10 minutes. I have to see it to believe it.

Thrusters - 75lbs sub

3 rounds 21-15-9 Thrusters/Pullups

Whew - roughly 40 minutes. Had to start doing jumping pullups to complete rounds...

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

43/m/165

As Rx

4:58, seriously good PR, thrusters only broken once

as rxd
7:38

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

Just realized my post 763 time of 40 minutes was FRAN X 3. No wonder I'm fried and just not believing these times. Just watched the Fran video and realized I did FRAN 3 freakin times. My legs are zapped......

cfwux2 (-pullups)

as rx'd 7:32 PR

EJEJEJJJEEEEJJJJJEEJEJEJEJEJEJEJJEJEJEJE
M/34/170

HEAVY FRAN 12:20

135 LB THRUSTERS, PULLUPS 21,15,9

30/M/197

First time Fran: 8:33 as rx'd

The thrusters weren't that bad, but the pullups took a lot of time...

As Rx'd...9:54

5:00 jump rope
cfwu x 3 (subd-20 pushups and a few ring pullups)
fran as rx'd
8:25

34m 178

12:30 as rx'd PR by2.5 mins!!

34f

9 min. Sub ring rows (feet off mat) and 40# (started with 50# for about 10)

************************************ 02/24

11:44

Calf tear turned out to be a DVT, blood thinners and bed rest for me!

as rx'ed

8:43

compare to: 8:02

Pull-ups are slowing me down. I feel that they are the one area that has been on the decline since starting xfit 4 months ago.

as rx'd:

8.21

I turned in a monster
5:46PR old lasting pr 6:03
while at the moment I'm impressed with myself- this board is humbling- I still remember my first Fran
16:00 +

Edler - 10:30 w/ jumping pull ups

Godfrey 8:25 w/ 65 lbs

BW 133, still working on it...CFWUx1, thruster work, k to e

75# thrusters/kipping pullups

7:36 PR by 30 sec...I will work to get up to my 65# PR of 5:37 before raising the weight at all

7:39 as rxd

16:10

27:31
35 lbs dumbbells (70)
go with 75 lbs. barbell next time / try not to break thrusters...

About 17 minutes.

XXXXXXXXXXXXXXXXXXXXXXXX
29/m/167
8:15

9:03

3rd time doing cross-fitt.........feel bad compared to other times. Me and 2 mates did for first time. 14.....16........and 17.30 . Oh well the only way is up from here. Guess we were all sharing equipment so take off a little time. Some excellent times here...

Ready...
Get Set...
Begin...

Cfwu- minus pu's + 150 jump rope
30lb. thrusters
30 assist pu's
8:01
150 jumprope
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

m/36/165

as rx'd

7:57

29yo/M/6'4"/206#
I could say that the pull up bar that I used today was way too low for me to get a decent kip, but that would be an excuse. The fact of the matter is that my performance has gotten progressivley worse over the last few months. Not sure exactly why, but this was my worst "Fran" since my first.
As Rx 8:49

29yo/M/6'4"/206#
I could say that the pull up bar that I used today was way too low for me to get a decent kip, but that would be an excuse. The fact of the matter is that my performance has gotten progressivley worse over the last few months. Not sure exactly why, but this was my worst "Fran" since my first.
As Rx 8:49

29yo/M/6'4"/206#
I could say that the pull up bar that I used today was way too low for me to get a decent kip, but that would be an excuse. The fact of the matter is that my performance has gotten progressivley worse over the last few months. Not sure exactly why, but this was my worst "Fran" since my first.
As Rx 8:49

29yo/M/6'4"/206#
I could say that the pull up bar that I used today was way too low for me to get a decent kip, but that would be an excuse. The fact of the matter is that my performance has gotten progressivley worse over the last few months. Not sure exactly why, but this was my worst "Fran" since my first.
As Rx 8:49

As Rx'd

4:09

Tonight's the night i make the full 21 thrusters damnit. Pullups are a breeeeeeze.

Those kipping pullups in the 2:19 video are just insane..do you get an equal amount of work done in that variation vs the normal kip pullup? More?

30 male 72kg 5'10" uk

as rxd 11.56

heavy, had to put the bar down a few times.

Forgot to post last time

8:45 -- can't kip

As Rx'd: 4:48

7 seconds faster than last time (and PR)

But, I must confess my form was not perfect. Next time, put better form ahead of time.

30 yom
127lbs
65lb thrusters
8:09

9:46
80#

One of my worst Fran's ever. Done on 4/14.
1/3 cfwu
6:10, as rx'd. Thrusters were simply glacial. Feel much shame.

age 45 weight 215. First week of crossfit after following DC bodybuilding training.First modified Fran 95 lbs thruster, jumping pullups. 6:41 Panting for about 15 minutes after . Brutal!