February 14, 2008

Thursday 080214

"Fran"

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

Post time to comments.

Compare to 071228.

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Future home of Blauer Tactical and CrossFit, Virginia Beach, Virginia.


"The Kipping Push-up?" CrossFit H.E.L. - video [wmv] [mov]

Posted by lauren at February 14, 2008 2:09 PM
Comments

140/18/M

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

Comment #1 - Posted by: Joe Gasparre at February 13, 2008 6:32 PM

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

Comment #2 - Posted by: po at February 13, 2008 6:33 PM

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

Comment #3 - Posted by: ross_clemmons at February 13, 2008 6:33 PM

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

Comment #4 - Posted by: James ATX at February 13, 2008 6:34 PM

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

Comment #5 - Posted by: olemiss at February 13, 2008 6:35 PM

Kipping pushups...I like it.

Comment #6 - Posted by: Jacob Tsypkin at February 13, 2008 6:35 PM

did "randy" tonight.

as rx'd m/34/170

6:24

We will miss you brother.

Comment #7 - Posted by: gmack at February 13, 2008 6:35 PM

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.

Comment #8 - Posted by: Jacob Tsypkin at February 13, 2008 6:36 PM

Finally, a picture of boxes.

Comment #9 - Posted by: Max at February 13, 2008 6:39 PM

That's a crazy 3 day cycle!

Comment #10 - Posted by: Jason Ackerman - Albany CrossFit at February 13, 2008 6:40 PM

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

Comment #11 - Posted by: AJ at February 13, 2008 6:41 PM

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

Comment #12 - Posted by: Damon_CFATL at February 13, 2008 6:41 PM

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

Comment #13 - Posted by: JPW at February 13, 2008 6:43 PM

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?

Comment #14 - Posted by: mike myer at February 13, 2008 6:44 PM

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..

Comment #15 - Posted by: Brad A at February 13, 2008 6:45 PM

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?

Comment #16 - Posted by: Max at February 13, 2008 6:48 PM

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.

Comment #17 - Posted by: mike myer at February 13, 2008 6:48 PM

# 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...

Comment #18 - Posted by: cletus at February 13, 2008 6:54 PM

Holy hell.

Comment #19 - Posted by: Kyle S. at February 13, 2008 6:55 PM

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

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

Comment #20 - Posted by: cletus at February 13, 2008 6:55 PM

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

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

Comment #21 - Posted by: ross_clemmons at February 13, 2008 6:58 PM

Here's the 2:19 Fran on Youtube:

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

Comment #22 - Posted by: Janell at February 13, 2008 6:59 PM

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

Comment #23 - Posted by: gaucoin at February 13, 2008 7:04 PM

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.

Comment #24 - Posted by: Rob at February 13, 2008 7:05 PM

#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!!

Comment #25 - Posted by: Damon_CFATL at February 13, 2008 7:07 PM

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

Comment #26 - Posted by: Dutch at February 13, 2008 7:08 PM

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


Stay safe guys, and thank you.

Comment #27 - Posted by: Patrick Donnelly at February 13, 2008 7:11 PM

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.

Comment #28 - Posted by: amlove21 at February 13, 2008 7:13 PM

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?

Comment #29 - Posted by: ross_clemmons at February 13, 2008 7:13 PM


#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.

Comment #30 - Posted by: m/22/6'1/180 at February 13, 2008 7:14 PM

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

Comment #31 - Posted by: Kevin at February 13, 2008 7:15 PM

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

Comment #32 - Posted by: in8girl at February 13, 2008 7:15 PM

as soon as i saw the workout my stomach dropped

Comment #33 - Posted by: Sam at February 13, 2008 7:20 PM

#31 Kevin, yes.

Comment #34 - Posted by: Júlíus at February 13, 2008 7:22 PM

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.

Comment #35 - Posted by: Rajun Cajun at February 13, 2008 7:22 PM

#9. Haha

Comment #36 - Posted by: kloep m/20/5'10"/170 at February 13, 2008 7:27 PM

Looks like Fran is my Valentine this year. Ballin.

Comment #37 - Posted by: Kieran_21/M/165/5'11" at February 13, 2008 7:32 PM

#38 I don't know, anyone?

Comment #38 - Posted by: ross_clemmons at February 13, 2008 7:37 PM

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.

Comment #39 - Posted by: Dairus at February 13, 2008 7:38 PM

#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.

Comment #40 - Posted by: schapm at February 13, 2008 7:39 PM

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

Comment #41 - Posted by: leah at February 13, 2008 7:41 PM

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

Comment #42 - Posted by: AllisonNYC_23/5'2/120 at February 13, 2008 7:42 PM

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

Comment #43 - Posted by: Mikey at February 13, 2008 7:45 PM

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

Comment #44 - Posted by: Hale at February 13, 2008 7:45 PM

#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?

Comment #45 - Posted by: Mark R at February 13, 2008 7:48 PM

"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.

Comment #46 - Posted by: Hale at February 13, 2008 7:51 PM

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.

Comment #47 - Posted by: mapwhap at February 13, 2008 7:53 PM

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.

Comment #48 - Posted by: ken c at February 13, 2008 7:53 PM

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.

Comment #49 - Posted by: Joe B. at February 13, 2008 7:55 PM

#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.

Comment #50 - Posted by: Jay_South Dakota at February 13, 2008 7:58 PM

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?

Comment #51 - Posted by: Kevin A at February 13, 2008 8:04 PM

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.

Comment #52 - Posted by: Jay_South Dakota at February 13, 2008 8:09 PM

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.

Comment #53 - Posted by: Crazyguywithasword at February 13, 2008 8:11 PM

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

Comment #54 - Posted by: Crazyguywithasword at February 13, 2008 8:14 PM

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.

Comment #55 - Posted by: Cory Chi-town at February 13, 2008 8:16 PM

Congrats on the new Box Tony.

Comment #56 - Posted by: DJ at February 13, 2008 8:18 PM

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?

Comment #57 - Posted by: Crazyguywithasword at February 13, 2008 8:18 PM

#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!

Comment #58 - Posted by: Mark R at February 13, 2008 8:22 PM

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...

Comment #59 - Posted by: McFly - 17/M/158/6'1" at February 13, 2008 8:23 PM

#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

Comment #60 - Posted by: JMull at February 13, 2008 8:25 PM

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.

Comment #61 - Posted by: Travis from Reno at February 13, 2008 8:26 PM

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.

Comment #62 - Posted by: Matt at February 13, 2008 8:26 PM

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 :)

Comment #63 - Posted by: Kevin A at February 13, 2008 8:27 PM

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

Comment #64 - Posted by: McFly - 17/M/158/6'1" at February 13, 2008 8:29 PM

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

Comment #65 - Posted by: aboria at February 13, 2008 8:33 PM

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.

Comment #66 - Posted by: conorb at February 13, 2008 8:36 PM

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!

Comment #67 - Posted by: David Vessey - 21/M/165 at February 13, 2008 8:39 PM

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

Comment #68 - Posted by: kb at February 13, 2008 8:42 PM

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

Comment #69 - Posted by: Dave at February 13, 2008 8:42 PM

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

Comment #70 - Posted by: George W at February 13, 2008 8:43 PM

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

Comment #71 - Posted by: briand at February 13, 2008 8:49 PM

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...

Comment #72 - Posted by: Shawn M at February 13, 2008 8:51 PM

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

Comment #73 - Posted by: Ricky C. at February 13, 2008 8:56 PM

#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.

Comment #74 - Posted by: michigan at February 13, 2008 9:00 PM

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!

Comment #75 - Posted by: Chuck-Sonz Decatur at February 13, 2008 9:03 PM

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.

Comment #76 - Posted by: freddy c._one world at February 13, 2008 9:11 PM

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

Comment #77 - Posted by: Andrew H. Meador at February 13, 2008 9:27 PM

so called it

Comment #78 - Posted by: Garett at February 13, 2008 9:42 PM

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.

Comment #79 - Posted by: Max at February 13, 2008 9:45 PM

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.

Comment #80 - Posted by: Kelly Moore F/44/5'/114# at February 13, 2008 9:47 PM

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!

Comment #81 - Posted by: Leslie Ap at February 13, 2008 10:11 PM

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...

Comment #82 - Posted by: traucer777 at February 13, 2008 10:12 PM

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.

Comment #83 - Posted by: MaxG at February 13, 2008 10:15 PM

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.

Comment #84 - Posted by: Nick Temple-Portland,OR at February 13, 2008 10:15 PM

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.

Comment #85 - Posted by: Kajan at February 13, 2008 10:19 PM

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.

Comment #86 - Posted by: HAMUR at February 13, 2008 10:47 PM

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

Comment #87 - Posted by: illick at February 13, 2008 10:47 PM

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.

Comment #88 - Posted by: HAMUR at February 13, 2008 10:48 PM

I am going to assume that this are barbell thrusters.

I hope so anyway.

Comment #89 - Posted by: D-wreck at February 13, 2008 10:54 PM

"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

Comment #90 - Posted by: Todd W. at February 14, 2008 12:00 AM

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?

Comment #91 - Posted by: PraschFireC12 at February 14, 2008 12:52 AM

As Rx

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

Comment #92 - Posted by: Corman at February 14, 2008 12:57 AM

25 min. cardio then

10:20 as RXd.

28YOM 6'2" 225lbs.

Camp As Sayliyah Qatar

Comment #93 - Posted by: D-wreck at February 14, 2008 1:39 AM

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

Comment #94 - Posted by: Brian at February 14, 2008 1:45 AM

'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

Comment #95 - Posted by: Scott W at February 14, 2008 1:56 AM

'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

Comment #96 - Posted by: Scott W at February 14, 2008 1:57 AM

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 !

Comment #97 - Posted by: Rich at February 14, 2008 3:31 AM

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.

Comment #98 - Posted by: Wade at February 14, 2008 3:36 AM

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.

Comment #99 - Posted by: bleedCF at February 14, 2008 3:42 AM

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!)

Comment #100 - Posted by: J roCk at February 14, 2008 3:46 AM

#60 McFly

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

Good luck on Fran!

Comment #101 - Posted by: Mark R at February 14, 2008 3:48 AM

Male/26/167 4:55 Rx, PR

Comment #102 - Posted by: Smugs at February 14, 2008 3:50 AM

Fran- 2:55 as Rx'd

Comment #103 - Posted by: MarcusG at February 14, 2008 3:52 AM

26/m/6'3/170#

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

9:53

Comment #104 - Posted by: KWood at February 14, 2008 3:55 AM

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

Comment #105 - Posted by: john heins 24/m/FL/5'11"/180 at February 14, 2008 4:03 AM

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?

Comment #106 - Posted by: Scott jenkins at February 14, 2008 4:10 AM

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.

Comment #107 - Posted by: DaveB at February 14, 2008 4:11 AM

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

Comment #108 - Posted by: stick at February 14, 2008 4:11 AM

27/6'6"/200 lb

5:31

Comment #109 - Posted by: Woody at February 14, 2008 4:15 AM

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

Comment #110 - Posted by: Spider Chick at February 14, 2008 4:15 AM

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

Comment #111 - Posted by: Theresa & Mark at February 14, 2008 4:18 AM

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

Comment #112 - Posted by: TOM at February 14, 2008 4:21 AM

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

Comment #113 - Posted by: Moccasin Guy at February 14, 2008 4:28 AM

25/5'9"/132 lb

5:41 (65 lb Thrusters)

Comment #114 - Posted by: Mary Ann at February 14, 2008 4:29 AM

"heavy fran" - 5:58

bwt-161

Comment #115 - Posted by: OPT at February 14, 2008 4:44 AM

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?

Comment #116 - Posted by: epicurius at February 14, 2008 4:45 AM

#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.

Comment #117 - Posted by: Mark R at February 14, 2008 4:50 AM

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

Comment #118 - Posted by: ncsheepdog at February 14, 2008 4:50 AM

170#

As Rx'd
8:36

Comment #119 - Posted by: rebel4 at February 14, 2008 4:51 AM

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

Comment #120 - Posted by: Jimbo at February 14, 2008 4:55 AM

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.

Comment #121 - Posted by: bhub at February 14, 2008 4:58 AM

33/M/200

as rx'd 6:19

Comment #122 - Posted by: Joe at February 14, 2008 4:58 AM

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

Comment #123 - Posted by: chris at February 14, 2008 4:59 AM

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.

Comment #124 - Posted by: Grammy at February 14, 2008 5:03 AM

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

better endurance after one and 1/2 months

Comment #125 - Posted by: Jimbo at February 14, 2008 5:03 AM

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.

Comment #126 - Posted by: gilrogan at February 14, 2008 5:05 AM

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.

Comment #127 - Posted by: Walt at February 14, 2008 5:05 AM

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...

Comment #128 - Posted by: drew-ct at February 14, 2008 5:17 AM

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...

Comment #129 - Posted by: drew-ct at February 14, 2008 5:17 AM

29/m/181

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

As rxd: 6:20

Comment #130 - Posted by: Tattoo Nicky at February 14, 2008 5:21 AM

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

Comment #131 - Posted by: Josiah at February 14, 2008 5:21 AM

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.

Comment #132 - Posted by: Burner at February 14, 2008 5:22 AM

First Time doing Fran and Thruster

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

21/5'9"/180

Happy Valentines Day


Comment #133 - Posted by: Mike-Mass. at February 14, 2008 5:25 AM

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...

Comment #134 - Posted by: Janell at February 14, 2008 5:32 AM

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

Comment #135 - Posted by: eamon at February 14, 2008 5:36 AM

Fran, oh, Fran

6:34 as rx'd

PR by 1:35

23/m/185

Comment #136 - Posted by: headonkey at February 14, 2008 5:38 AM

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

"Fran"
as rx'd 3:00

Comment #137 - Posted by: brent colson at February 14, 2008 5:41 AM

8:25...

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

Comment #138 - Posted by: Bobby at February 14, 2008 5:41 AM

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

Comment #139 - Posted by: john g at February 14, 2008 5:56 AM

M/40/5'11"/190

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

F/37/5'6"/140

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

Comment #140 - Posted by: nutfam at February 14, 2008 5:57 AM

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!

Comment #141 - Posted by: boosmith at February 14, 2008 6:04 AM

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!

Comment #142 - Posted by: J roCk at February 14, 2008 6:06 AM

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

Comment #143 - Posted by: Rogue Lt. at February 14, 2008 6:07 AM

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.

Comment #144 - Posted by: matt_d_k at February 14, 2008 6:08 AM

Age=28
BW=185

As rx'd in 3:47 mins.

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

Comment #145 - Posted by: Steve Liberati at February 14, 2008 6:10 AM

bw 170

7:41 as rx'd

+ 22 lb weight vest

Comment #146 - Posted by: paulw at February 14, 2008 6:15 AM

m/39/150/5'6"

fran as rx'd

9:22

Comment #147 - Posted by: duane at February 14, 2008 6:16 AM

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

Comment #148 - Posted by: bill patton - stats fiend at February 14, 2008 6:18 AM

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.

Comment #149 - Posted by: Julie Parisien at February 14, 2008 6:19 AM

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.

Comment #150 - Posted by: Matt at February 14, 2008 6:21 AM

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

Comment #151 - Posted by: mikeyb at February 14, 2008 6:22 AM

M/38/77"/215

6:09 As Rx'd (new PR)

Comment #152 - Posted by: TimB at February 14, 2008 6:22 AM

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

Comment #153 - Posted by: superg at February 14, 2008 6:22 AM

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.

Comment #154 - Posted by: lisaq at February 14, 2008 6:33 AM

3:53
45# thrusters

Comment #155 - Posted by: dcyn at February 14, 2008 6:39 AM

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

Comment #156 - Posted by: Troy at February 14, 2008 6:40 AM

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! :)

Comment #157 - Posted by: ME at February 14, 2008 6:45 AM

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

Comment #158 - Posted by: Calgary Colin at February 14, 2008 6:52 AM

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.

Comment #159 - Posted by: Dennis at February 14, 2008 6:53 AM

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#

Comment #160 - Posted by: clemson rob at February 14, 2008 6:56 AM

as rxd

7:04

Comment #161 - Posted by: brian521 at February 14, 2008 6:57 AM

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

Comment #162 - Posted by: Dennis at February 14, 2008 7:02 AM

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...

Comment #163 - Posted by: bingo at February 14, 2008 7:03 AM

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!

Comment #164 - Posted by: MarcusG at February 14, 2008 7:09 AM

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

Comment #165 - Posted by: anthony at February 14, 2008 7:11 AM

28/m/210

97# (1# ea collars)

6:22

Comment #166 - Posted by: CAM at February 14, 2008 7:13 AM

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

Comment #167 - Posted by: Krista Colson at February 14, 2008 7:13 AM

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?

Comment #168 - Posted by: Josh@OU at February 14, 2008 7:14 AM

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.

Comment #169 - Posted by: Mike at February 14, 2008 7:19 AM

26/6'8"/210

5:26

Comment #170 - Posted by: Stretch at February 14, 2008 7:24 AM

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

Comment #171 - Posted by: J_Wat at February 14, 2008 7:24 AM

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

Comment #172 - Posted by: EthanATX at February 14, 2008 7:25 AM

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.

Comment #173 - Posted by: Max at February 14, 2008 7:32 AM

"Fran"

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

9:17

Comment #174 - Posted by: House/40/74/236 at February 14, 2008 7:33 AM

Straight out the Gate

Camp Fallujah

m/24/6'2/200

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

Today = 7:24 Rx'd

Comment #175 - Posted by: Alphasig319 at February 14, 2008 7:33 AM

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.

Comment #176 - Posted by: J_Wat at February 14, 2008 7:35 AM

40/183

5:12 (PR)

Comment #177 - Posted by: TJO at February 14, 2008 7:35 AM

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

Comment #178 - Posted by: Matt at February 14, 2008 7:37 AM

as RX'd
11:40

Comment #179 - Posted by: Eric C at February 14, 2008 7:40 AM

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.

Comment #180 - Posted by: Brad A at February 14, 2008 7:43 AM

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!

Comment #181 - Posted by: nadia shatila at February 14, 2008 7:43 AM

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

Comment #182 - Posted by: Marty at February 14, 2008 7:47 AM

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

Comment #183 - Posted by: Scott at February 14, 2008 7:47 AM

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

Comment #184 - Posted by: sbh at February 14, 2008 7:50 AM

WU .5 walk on treadmill
WOD
8:50

Comment #185 - Posted by: TJF at February 14, 2008 7:54 AM

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

Fran as Rx'd

8:12

looking forward to tomorow's WOD (rest)

Comment #186 - Posted by: thedannyboy at February 14, 2008 7:59 AM

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

Comment #187 - Posted by: Edwin 25/M/5'8"/170 at February 14, 2008 8:03 AM

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

8 minutes (pr)
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

Comment #188 - Posted by: verve at February 14, 2008 8:07 AM

Did Fran earlier this week!

22/M/145lbs

as Rx'ed 5:24 (PR)

Comment #189 - Posted by: AndrewBueno at February 14, 2008 8:09 AM

#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~

Comment #190 - Posted by: J roCk at February 14, 2008 8:14 AM

as rx'd

6:42

PR by > 2 min :)

Comment #191 - Posted by: murlin at February 14, 2008 8:16 AM

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!!

Comment #192 - Posted by: Meagles at February 14, 2008 8:20 AM

CFWUx2 (No PU's shoulder press for dips)

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

Comment #193 - Posted by: Leroy - Holland - 24yo m 173cm/73Kg at February 14, 2008 8:20 AM

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!

Comment #194 - Posted by: Laura DeMarco at February 14, 2008 8:26 AM

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.

Comment #195 - Posted by: b ring - crossfit richmond at February 14, 2008 8:28 AM

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

Comment #196 - Posted by: Billy at February 14, 2008 8:29 AM

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

Comment #197 - Posted by: Lehti at February 14, 2008 8:35 AM

6:53

Comment #198 - Posted by: nsb at February 14, 2008 8:37 AM

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.

Comment #199 - Posted by: JPW at February 14, 2008 8:38 AM

m/39/205

CFWU 3 rounds (only one round of PU)

Fran as rx'd

7:37

...not bad for an old man.

Comment #200 - Posted by: jfdoherty4 at February 14, 2008 8:46 AM

6:44

PR by 3 minutes and 7 seconds.

Comment #201 - Posted by: overtime at February 14, 2008 8:50 AM

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!!!

Comment #202 - Posted by: RAMBO at February 14, 2008 8:53 AM

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

Comment #203 - Posted by: Jim D. 47 yom 160# at February 14, 2008 8:56 AM

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.

Comment #204 - Posted by: JuanMurphy at February 14, 2008 8:58 AM

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.

Comment #205 - Posted by: SueAnne_5'6"/132 at February 14, 2008 8:58 AM

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!!!

Comment #206 - Posted by: Brad R at February 14, 2008 8:59 AM

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-

Comment #207 - Posted by: Dutch at February 14, 2008 9:03 AM

22/m/195 7:45

Comment #208 - Posted by: aboria at February 14, 2008 9:05 AM

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!

Comment #209 - Posted by: J_Wat at February 14, 2008 9:05 AM

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

Comment #210 - Posted by: x66F at February 14, 2008 9:05 AM

#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


Comment #211 - Posted by: Ironman at February 14, 2008 9:05 AM

M/24/175

13:24

Subbed 95# OHS for thrusters

Comment #212 - Posted by: EOMFD at February 14, 2008 9:06 AM

WOD as rex'd

5.31

pr by 1 minute

Comment #213 - Posted by: onefinesuri at February 14, 2008 9:06 AM

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

Comment #214 - Posted by: Dave F. at February 14, 2008 9:07 AM

M/28/185/6'0"

As Rx'd

10:45

Comment #215 - Posted by: MoyToy at February 14, 2008 9:10 AM

2:49 as RX'd

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

Comment #216 - Posted by: Dr. Eric at February 14, 2008 9:11 AM

5:39, 4:50 last time.

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

Comment #217 - Posted by: LTP at February 14, 2008 9:12 AM

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

Comment #218 - Posted by: Truckstop at February 14, 2008 9:13 AM

#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

Comment #219 - Posted by: jfdoherty4 at February 14, 2008 9:15 AM

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

Comment #220 - Posted by: JonGB at February 14, 2008 9:16 AM

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

Cheers!

Comment #221 - Posted by: J roCk at February 14, 2008 9:17 AM

34/m/6/182

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

as rx'd 13:30...

Comment #222 - Posted by: LonghornChris in DC at February 14, 2008 9:19 AM

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

Comment #223 - Posted by: solly at February 14, 2008 9:19 AM

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.

Comment #224 - Posted by: U'i at February 14, 2008 9:21 AM

26/M/6'4"/215

As Rx'd

5:57

Comment #225 - Posted by: MikeC at February 14, 2008 9:22 AM

Cheers bingo and x66f!

Comment #226 - Posted by: J roCk at February 14, 2008 9:27 AM

Fran as Rx'd

Scott 3:28
Alisha 3:39

Comment #227 - Posted by: Alisha and Scott - Crossfit Phoenix at February 14, 2008 9:27 AM

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).

Comment #228 - Posted by: jm at February 14, 2008 9:31 AM

31/m/5'8/182

8:15 as rx'd

Comment #229 - Posted by: rj50 at February 14, 2008 9:38 AM

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

Comment #230 - Posted by: Jdale M 37 6'2" 178 at February 14, 2008 9:40 AM

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

Comment #231 - Posted by: Jdale M 37 6'2" 178 at February 14, 2008 9:45 AM

Gina

65lbs - 10:26


Wayne

rx'd - 9:46

Comment #232 - Posted by: Wayne at February 14, 2008 9:50 AM

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.

Comment #233 - Posted by: Servia at February 14, 2008 9:50 AM

"Fran"

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

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

3:24

Comment #234 - Posted by: Louis Herrera Jr. 49 70" 174 at February 14, 2008 9:52 AM

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.

Comment #235 - Posted by: JeremyR at February 14, 2008 9:58 AM

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

Comment #236 - Posted by: colleen at February 14, 2008 10:00 AM

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

Comment #237 - Posted by: Damon_CFATL at February 14, 2008 10:00 AM

7:11

Comment #238 - Posted by: schapm at February 14, 2008 10:00 AM

As rxd: 3:13

Comment #239 - Posted by: EVQ at February 14, 2008 10:01 AM

M/18/5'10"/170lbs

7:32 as Rx'd

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

Comment #240 - Posted by: Andrew Meyer at February 14, 2008 10:02 AM

45/m/6.0/180

6:32
subbed 65# thrusters

First Fran : )

Comment #241 - Posted by: Bill Getty at February 14, 2008 10:05 AM

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! :)

Comment #242 - Posted by: Kevin A at February 14, 2008 10:05 AM

28 yom, 180 lbs

5:30 (pr) as rx'd

Last time was 5:50

Comment #243 - Posted by: Jeff Weltmer at February 14, 2008 10:06 AM

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

Comment #244 - Posted by: Dave P at February 14, 2008 10:06 AM

31/M/195

6:50 as RX'ed

Comment #245 - Posted by: jaredg at February 14, 2008 10:19 AM

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!

Comment #246 - Posted by: Sparky 32/M/208/5'5" at February 14, 2008 10:19 AM

38/m/185

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

3:44

Comment #247 - Posted by: JackM at February 14, 2008 10:30 AM

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

Comment #248 - Posted by: dmarsh at February 14, 2008 10:32 AM

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

Comment #249 - Posted by: brandonp rockford,il at February 14, 2008 10:35 AM

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!

Comment #250 - Posted by: Ricky C. at February 14, 2008 10:39 AM

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

Comment #251 - Posted by: Rob Corson at February 14, 2008 10:42 AM

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

Comment #252 - Posted by: Raul at February 14, 2008 10:42 AM

#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

Comment #253 - Posted by: Jay_South Dakota at February 14, 2008 10:44 AM

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.

Comment #254 - Posted by: SMcFarland at February 14, 2008 10:49 AM

#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.

Comment #255 - Posted by: Pesqueso at February 14, 2008 10:49 AM

28/M/190

Fran as Rx'd 6:26

Comment #256 - Posted by: Laramy at February 14, 2008 10:51 AM

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

Comment #257 - Posted by: Sue Ady at February 14, 2008 10:53 AM

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.

Comment #258 - Posted by: Scott Andresen at February 14, 2008 10:55 AM

32/m/210/6'5"

7:17 - :19 slower than PR

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

Comment #259 - Posted by: Corey at February 14, 2008 10:59 AM

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!

Comment #260 - Posted by: Jesse Woody at February 14, 2008 11:08 AM

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

Comment #261 - Posted by: Nickosaurus at February 14, 2008 11:08 AM

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.

Comment #262 - Posted by: BigFat at February 14, 2008 11:10 AM

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.

Comment #263 - Posted by: mhlane at February 14, 2008 11:15 AM

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

Comment #264 - Posted by: steeliekid 39 171 67" at February 14, 2008 11:21 AM

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.

Comment #265 - Posted by: John at February 14, 2008 11:22 AM

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

Comment #266 - Posted by: Loof at February 14, 2008 11:24 AM

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.

Comment #267 - Posted by: esteban at February 14, 2008 11:25 AM

#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.

Comment #268 - Posted by: Mark R at February 14, 2008 11:27 AM

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)

Comment #269 - Posted by: wade at February 14, 2008 11:30 AM

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.

Comment #270 - Posted by: Mark R at February 14, 2008 11:37 AM

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!!!

Comment #271 - Posted by: Mark at February 14, 2008 11:46 AM

24/m/5-11/232

Fran:
subbed 115# thrusters

7:55

Comment #272 - Posted by: livefast86 at February 14, 2008 11:46 AM

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.

Comment #273 - Posted by: angelo 37/74"/250 Feb '07 at February 14, 2008 11:47 AM

39/m/176cm/68kg

Fran

Scaled thrusters down to 30kg

4:18

last time 4:55 (same weight)

Comment #274 - Posted by: Memuc at February 14, 2008 11:52 AM

39/170/M

cfwu

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

Comment #275 - Posted by: Brian Crawford at February 14, 2008 11:54 AM

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

Comment #276 - Posted by: Billy at February 14, 2008 11:54 AM

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

Comment #277 - Posted by: Glenn at February 14, 2008 11:55 AM

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

Comment #278 - Posted by: epicurius at February 14, 2008 11:56 AM

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

Comment #279 - Posted by: Billy at February 14, 2008 11:58 AM

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)

Comment #280 - Posted by: exqweezme DC at February 14, 2008 12:06 PM

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

sucking...

Comment #281 - Posted by: FredW at February 14, 2008 12:14 PM

50/197

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

Comment #282 - Posted by: Ben S. at February 14, 2008 12:15 PM

4:30

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

Comment #283 - Posted by: sean 27/5'6"/ 145 at February 14, 2008 12:15 PM

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!

Comment #284 - Posted by: Cynthiaj in Sunnyvale, CA at February 14, 2008 12:22 PM

scaled to 30kg thrusters

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

Comment #285 - Posted by: Tamas at February 14, 2008 12:23 PM

37/m/155

First time doing "Fran" with full weight thrusters.

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

Comment #286 - Posted by: TJB at February 14, 2008 12:25 PM

#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

Comment #287 - Posted by: David @ CF Chatt at February 14, 2008 12:27 PM

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!

Comment #288 - Posted by: JDT at February 14, 2008 12:27 PM

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

Comment #289 - Posted by: OPT Mommy at February 14, 2008 12:30 PM

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.

Comment #290 - Posted by: tonyv at February 14, 2008 12:31 PM

3:53

Comment #291 - Posted by: Kyle Felmley at February 14, 2008 12:33 PM

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.

Comment #292 - Posted by: Rajib at February 14, 2008 12:34 PM

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.

Comment #293 - Posted by: hardcorecm at February 14, 2008 12:37 PM

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?

Comment #294 - Posted by: MAN at February 14, 2008 12:46 PM

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

Comment #295 - Posted by: IanC at February 14, 2008 12:49 PM

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.

Comment #296 - Posted by: mas at February 14, 2008 12:51 PM

M/30/6'/205

First time doing Fran

8:04

Comment #297 - Posted by: markh at February 14, 2008 12:52 PM

as rx'd
7:18

Comment #298 - Posted by: HOMER 34/M/5-10/165 at February 14, 2008 12:56 PM

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-

Comment #299 - Posted by: Dutch at February 14, 2008 12:59 PM

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.

Comment #300 - Posted by: Chris/NYC at February 14, 2008 1:00 PM

24/m/166

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

Comment #301 - Posted by: Ren at February 14, 2008 1:01 PM

6:28 as Rx'd

New PR

Comment #302 - Posted by: GO Shane at February 14, 2008 1:06 PM

35/m/200

6:35 as rx'd

New PR by 1:55

Comment #303 - Posted by: Lou at February 14, 2008 1:07 PM

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

Comment #304 - Posted by: dwntwn at February 14, 2008 1:08 PM

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.

Comment #305 - Posted by: ecp2 at February 14, 2008 1:08 PM

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.

Comment #306 - Posted by: jm at February 14, 2008 1:20 PM

30M 6'0" 181

5:35
First Fran, looking forward to the next

Comment #307 - Posted by: wulff at February 14, 2008 1:27 PM

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.

Comment #308 - Posted by: Greg L at February 14, 2008 1:30 PM

#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.

Comment #309 - Posted by: Matt at February 14, 2008 1:30 PM

24M/6'2"/160

as rx'd 10:12

Comment #310 - Posted by: Brian at February 14, 2008 1:31 PM

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

Comment #311 - Posted by: MPD Dan at February 14, 2008 1:34 PM

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

Comment #312 - Posted by: Mike K at February 14, 2008 1:40 PM

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.

Comment #313 - Posted by: Adam C Veres at February 14, 2008 1:40 PM

MAN: NO!

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

Fall on the floor

the end

Comment #314 - Posted by: AllisonNYC_23/5'2/120 at February 14, 2008 1:42 PM

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

Comment #315 - Posted by: Billy at February 14, 2008 1:46 PM

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.

Comment #316 - Posted by: oushank at February 14, 2008 1:46 PM

25m/1m78/72kilo

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

Comment #317 - Posted by: dub at February 14, 2008 1:47 PM

#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.

Comment #318 - Posted by: McFly - 17/M/158/6'1" at February 14, 2008 1:47 PM

First time with FRAN OMG!!!
11:23

Comment #319 - Posted by: Lysa F 42 128 lbs at February 14, 2008 1:50 PM

19yo/M/160/5'10"

Fran as rx'd

5:05 PR

ouchhhhhh

Comment #320 - Posted by: Corey R. at February 14, 2008 1:55 PM

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!

Comment #321 - Posted by: treyeod at February 14, 2008 1:58 PM

8:42 (w/ jumping pull-ups)

2:11 improvement and recovering from being sick

Comment #322 - Posted by: S. Fogle at February 14, 2008 1:58 PM

WOD as Rx'd
6:27
Holla!

Comment #323 - Posted by: STL_Jay at February 14, 2008 2:04 PM

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 :-)

Comment #324 - Posted by: AndersI at February 14, 2008 2:04 PM

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

Comment #325 - Posted by: Doug Price at February 14, 2008 2:08 PM

21/M/145 lbs

Time: 6:41
new PR

Comment #326 - Posted by: mjpenna at February 14, 2008 2:09 PM

32/m/6'/188

FRAN - 4:17

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

Comment #327 - Posted by: Mikey at February 14, 2008 2:14 PM

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!)

Comment #328 - Posted by: M Miller at February 14, 2008 2:15 PM

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.

Comment #329 - Posted by: gaucoin at February 14, 2008 2:17 PM

bwt:150

as rx’d: 5:21

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

Comment #330 - Posted by: Ben CFC at February 14, 2008 2:19 PM

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

9:20 PR!

Comment #331 - Posted by: BPemberton at February 14, 2008 2:21 PM

11:03 after Nate

Comment #332 - Posted by: jbean at February 14, 2008 2:22 PM

JRJRJRJRJRJRJRJRJRJR

As Rx'd, 6:17

JRJRJRJRJRJRJRJRJRJR

Comment #333 - Posted by: JR at February 14, 2008 2:23 PM

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.

Comment #334 - Posted by: KSabi at February 14, 2008 2:25 PM

M/24/180

rxd, 5:41

Comment #335 - Posted by: pipes at February 14, 2008 2:28 PM

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.

Comment #336 - Posted by: jeftyg at February 14, 2008 2:31 PM

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.

Comment #337 - Posted by: ross_clemmons at February 14, 2008 2:32 PM

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.

Comment #338 - Posted by: D.G. at February 14, 2008 2:34 PM

somone did 3 rounds of fran? ugh!

Comment #339 - Posted by: Rob at February 14, 2008 2:34 PM

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

9:20(PR)

Comment #340 - Posted by: McFly - 17/M/158/6'1" at February 14, 2008 2:36 PM

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

Comment #341 - Posted by: McFly - 17/M/158/6'1" at February 14, 2008 2:38 PM

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.

Comment #342 - Posted by: Christopher at February 14, 2008 2:38 PM

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

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

Comment #343 - Posted by: MattDurhamPhoto-West Seattle- IAFF2950 at February 14, 2008 2:39 PM

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!

Comment #344 - Posted by: gorillasoph and girl at February 14, 2008 2:41 PM

Jeff @ home with a 20# vest
4:13

Comment #345 - Posted by: Jeff & Charity @ CF Snohomish at February 14, 2008 2:44 PM

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!

Comment #346 - Posted by: shiba inu at February 14, 2008 2:45 PM

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#

Comment #347 - Posted by: freddy c._one world at February 14, 2008 2:46 PM

PR

4:38

Comment #348 - Posted by: Skoalface at February 14, 2008 2:46 PM

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.

Comment #349 - Posted by: Dan at February 14, 2008 2:46 PM

Scaled RX to 65 Pounds and Jumping PU.

Time 7:04

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

Comment #350 - Posted by: MDS1971 at February 14, 2008 2:48 PM

rx'd 6:05

Comment #351 - Posted by: Bartman at February 14, 2008 2:50 PM

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.

Comment #352 - Posted by: ROBERT SUTHERLAND at February 14, 2008 2:52 PM

36/M/201

Fran

As Rx'd - 5:57

Nice triplet these 3 were.

Comment #353 - Posted by: CalmLikeaBomb at February 14, 2008 2:53 PM

#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

Comment #354 - Posted by: ross_clemmons at February 14, 2008 2:56 PM

M/28/6'/180

First WOD. As Rx'd.

6:38

Comment #355 - Posted by: Dan @ KindaGood at February 14, 2008 2:56 PM

XXXXXXXXXXXXXXXXXXXXXXXXXX

9:54

XXXXXXXXXXXXXXXXXXXXXXXXXX

Comment #356 - Posted by: KEVIN@LFD at February 14, 2008 2:58 PM

M/22/153 cfwux2

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

Comment #357 - Posted by: Y. Zhou at February 14, 2008 3:00 PM

17:36 (PR)


ecp2, that was beautiful. *wipes a tear*

Comment #358 - Posted by: Maurkov at February 14, 2008 3:04 PM

As Rx'd, 9:45

Comment #359 - Posted by: Deuce - M/31/150 at February 14, 2008 3:04 PM

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.

Comment #360 - Posted by: gaucoin at February 14, 2008 3:07 PM

fran is my valentine

21/m/195#/6-2

4:45 (pr)

I love xfit

Comment #361 - Posted by: dan in annapolis at February 14, 2008 3:08 PM

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

Comment #362 - Posted by: marty c. 45/m/6'0"/266 at February 14, 2008 3:08 PM

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!

Comment #363 - Posted by: Anthony Springman at February 14, 2008 3:10 PM

36M/5'10"/163#

As Rx: 4:08 (PR).

59 seconds faster than previous PR.

Comment #364 - Posted by: rjf at February 14, 2008 3:12 PM

"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!

Comment #365 - Posted by: FFChad_M/37/230 at February 14, 2008 3:12 PM

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

Comment #366 - Posted by: Intent at February 14, 2008 3:15 PM

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.

Comment #367 - Posted by: nicko at February 14, 2008 3:16 PM

BHBHBHBHBHBHBHBHBHBHBHBHBHBHBHB
"fran" as rx'd

-4:55
BHBHBHBHBHBHBHBHBHBHBHBHBHBHBHBHB

Comment #368 - Posted by: Bret H_MT M/19/6'1"/175# at February 14, 2008 3:18 PM

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.

Comment #369 - Posted by: CCT-Greg at February 14, 2008 3:19 PM

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

Comment #370 - Posted by: Mark_NH at February 14, 2008 3:19 PM

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!

Comment #371 - Posted by: JPW at February 14, 2008 3:21 PM

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

Comment #372 - Posted by: GDJ at February 14, 2008 3:36 PM

28/m/130

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

today 7:26

Comment #373 - Posted by: michael leach at February 14, 2008 3:39 PM

m28/203/6'2"

3:15

Comment #374 - Posted by: austinb at February 14, 2008 3:39 PM

m37/185/5'9"

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

Comment #375 - Posted by: Jay Miles at February 14, 2008 3:45 PM

44/76"/192

subbed 75# thrusters for the first time
otherwise as rx

9:24

Comment #376 - Posted by: Pete - Decatur, GA at February 14, 2008 3:50 PM

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

Comment #377 - Posted by: Cesar. at February 14, 2008 3:52 PM

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.

Comment #378 - Posted by: Mike at February 14, 2008 3:52 PM

Oh yeah time was 16:39

Comment #379 - Posted by: Cesar. at February 14, 2008 3:53 PM

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.

Comment #380 - Posted by: Mini at February 14, 2008 3:54 PM

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

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

Comment #381 - Posted by: Annie H and Claude at February 14, 2008 3:55 PM

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.

Comment #382 - Posted by: James ATX at February 14, 2008 3:55 PM

Joel: 2:57 tied pr

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

Squad 8

Comment #383 - Posted by: phx2083 at February 14, 2008 3:59 PM

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

Comment #384 - Posted by: zim at February 14, 2008 4:04 PM

25/m/195

7:35 as RX'd

(PR!)

Comment #385 - Posted by: Brendan_FL at February 14, 2008 4:05 PM

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

Comment #386 - Posted by: AllisonNYC_23/5'2/120 at February 14, 2008 4:10 PM


m/22/6'1/180


as Rx'd

6:31 (PR)

Comment #387 - Posted by: cos at February 14, 2008 4:12 PM

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

Comment #388 - Posted by: Travis_r at February 14, 2008 4:12 PM

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

Comment #389 - Posted by: Tron at February 14, 2008 4:12 PM

m/34/169

as rx'd

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

Comment #390 - Posted by: gmack at February 14, 2008 4:15 PM

dsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsds

40 M 190#

CFWU 3X

As Rx'd "Fran"

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

dsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsds

Comment #391 - Posted by: Sniper 64 at February 14, 2008 4:16 PM

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!

Comment #392 - Posted by: Gnat/F/34yr/119 at February 14, 2008 4:17 PM

as rx'd

6:20

Comment #393 - Posted by: tyler/28/6'1"/198 at February 14, 2008 4:20 PM

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.

Comment #394 - Posted by: Anthony Bainbridge - CrossFit Fredericton at February 14, 2008 4:28 PM

slade 17yom
193 6'1

as rx'd: 9:22

Comment #395 - Posted by: slade at February 14, 2008 4:29 PM

m/34/70/189

3:56pr

Comment #396 - Posted by: Brutz at February 14, 2008 4:29 PM

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.

Comment #397 - Posted by: Norma at February 14, 2008 4:29 PM

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.

Comment #398 - Posted by: Norma at February 14, 2008 4:29 PM

Test Day - Fran Benchmark

as Rx'd
18:06

Comment #399 - Posted by: AVB at February 14, 2008 4:30 PM

8:24
as rxd

Comment #400 - Posted by: DW-m/6/30/165 at February 14, 2008 4:30 PM

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.

Comment #401 - Posted by: David Sailor at February 14, 2008 4:32 PM

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

Time= 9:13

Comment #402 - Posted by: JennieLee at February 14, 2008 4:32 PM

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.

Comment #403 - Posted by: Ian Carver at February 14, 2008 4:33 PM

13:00

Comment #404 - Posted by: ccraft at February 14, 2008 4:35 PM

Snowing in Ramona today. 28 degrees inside the gym.

"Randy"
7:20

Comment #405 - Posted by: Jeff at February 14, 2008 4:35 PM

As Rx'd
7:57

Comment #406 - Posted by: dyagg at February 14, 2008 4:37 PM

32/m/215

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

Nothing better than spending time with Fran on Valentine's

Comment #407 - Posted by: TP_Tom at February 14, 2008 4:38 PM

11:01

40kg for thrusters, negative PUs

Comment #408 - Posted by: John Elstad at February 14, 2008 4:39 PM

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

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

Comment #409 - Posted by: Tbear Vancouver 34/M/5'8"/176 at February 14, 2008 4:39 PM

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

Comment #410 - Posted by: sam p at February 14, 2008 4:44 PM

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.

Comment #411 - Posted by: tom perry at February 14, 2008 4:46 PM

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

Comment #412 - Posted by: Kevin at February 14, 2008 4:49 PM

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

As RX'd
8:24

Comment #413 - Posted by: Jeff-Bozeman MT at February 14, 2008 4:55 PM

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.

Comment #414 - Posted by: Denver Sheepdog M/34/5'9/165#/CFT=880 at February 14, 2008 4:58 PM

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!

Comment #415 - Posted by: David @ CF Chatt at February 14, 2008 4:58 PM

32 yom @ 195lbs

as rx'd: 4:17

Comment #416 - Posted by: Ryan at February 14, 2008 4:59 PM

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

Comment #417 - Posted by: Adc (CrossFit Sydney) at February 14, 2008 5:02 PM

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

Comment #418 - Posted by: Karen W at February 14, 2008 5:03 PM

5:00 AS RX'd

Comment #419 - Posted by: Tom@LFD at February 14, 2008 5:03 PM

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.

Comment #420 - Posted by: cleverhandz at February 14, 2008 5:04 PM

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...

Comment #421 - Posted by: Martin at February 14, 2008 5:06 PM

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

Comment #422 - Posted by: krolson 28m/6'2"/185 at February 14, 2008 5:09 PM

47/198/M

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

Comment #423 - Posted by: nob at February 14, 2008 5:09 PM

#292
Definitely not

Comment #424 - Posted by: soccerman m/22/183 at February 14, 2008 5:10 PM

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

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

Comment #425 - Posted by: Rory Mac at February 14, 2008 5:11 PM

jumping pull ups
60# thrusters

8:47

Comment #426 - Posted by: liv4tris at February 14, 2008 5:12 PM

10:17

Comment #427 - Posted by: Hari at February 14, 2008 5:16 PM

21/m/185#/6'1

fran as rx'ed

5:01
pr by 2 mins

Comment #428 - Posted by: RD at February 14, 2008 5:16 PM

M/30/6'4"/225

as RX'd 6:37

Comment #429 - Posted by: EDG at February 14, 2008 5:16 PM

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

Comment #430 - Posted by: dockray at February 14, 2008 5:21 PM

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!!

Comment #431 - Posted by: Jodi Arbeau - CrossFit Fredericton at February 14, 2008 5:29 PM

35/M/6-01/185

7:23

Comment #432 - Posted by: The H is O at February 14, 2008 5:33 PM

3:40 as rx'd

PR by 47sec, down from 4:27

Comment #433 - Posted by: Brett_nyc at February 14, 2008 5:33 PM

35/M/6-01/185

7:23

Comment #434 - Posted by: The H is O at February 14, 2008 5:35 PM

5:49
Booyakasha

Comment #435 - Posted by: mikeman at February 14, 2008 5:35 PM

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.


Comment #436 - Posted by: John Folchetti at February 14, 2008 5:36 PM

6:38

071116
7:05

071017
6:56

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

Comment #437 - Posted by: B. Rhaly / CrossFit MS at February 14, 2008 5:38 PM

As Rx'd 9:52sec

Comment #438 - Posted by: Jamison at February 14, 2008 5:40 PM

5:40 as rxed

Comment #439 - Posted by: KSC at February 14, 2008 5:43 PM

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.

Comment #440 - Posted by: Joel B. at February 14, 2008 5:45 PM

m/27/225/5'9"

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

Comment #441 - Posted by: Matt at February 14, 2008 5:50 PM

M/24/5'7"/145

CFWU

As Rx'ed

~7:00

Comment #442 - Posted by: Nisocrew at February 14, 2008 5:51 PM

m/27/225/5'9"

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

Comment #443 - Posted by: Matt at February 14, 2008 5:51 PM

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

Comment #444 - Posted by: Peter S. at February 14, 2008 5:53 PM

23M/5'9/140

60lbs as rx'd. 12:11

Broken sets all the way through

Comment #445 - Posted by: Larry at February 14, 2008 5:55 PM

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

Comment #446 - Posted by: Doug Price at February 14, 2008 5:59 PM

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

Todays time was 4:44.

25/m/187

Comment #447 - Posted by: Justin at February 14, 2008 6:01 PM

41m 232

21.32

Comment #448 - Posted by: tower at February 14, 2008 6:03 PM

165/M/41

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

Comment #449 - Posted by: Tom Meehan at February 14, 2008 6:03 PM

24/M/158/6'1

As Rx'd

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

Comment #450 - Posted by: N8CR303 at February 14, 2008 6:05 PM

wanted sub 4 but pleased with effort

TIME - 4:11(PR)

Comment #451 - Posted by: smithwick's at February 14, 2008 6:07 PM

21yo/m/185#

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

Comment #452 - Posted by: Jared G at February 14, 2008 6:08 PM

M/173/5'9"/21

RX'd 3:22(PR)

Comment #453 - Posted by: tpat at February 14, 2008 6:10 PM

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

Time: 4:10 as rx'd

Gotta love fran! Everyone have a happy valentines day.

Comment #454 - Posted by: Brent "BWM" Maier at February 14, 2008 6:11 PM

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?

Comment #455 - Posted by: cheapshotmills at February 14, 2008 6:12 PM

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/155

WOD as rx'd

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

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

Comment #456 - Posted by: Travis H at February 14, 2008 6:13 PM

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...

Comment #457 - Posted by: JLR84 at February 14, 2008 6:17 PM

25/M/6'2"/200

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

10:39

Comment #458 - Posted by: Olde English at February 14, 2008 6:20 PM

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.

Comment #459 - Posted by: climbonadime at February 14, 2008 6:20 PM

20lb thrusters
pullup negatives
4:35

Comment #460 - Posted by: Camille at February 14, 2008 6:27 PM

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 :)

Comment #461 - Posted by: Kim Phan at February 14, 2008 6:29 PM

8:53

Comment #462 - Posted by: Huff at February 14, 2008 6:31 PM

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!

Comment #463 - Posted by: Reto at February 14, 2008 6:32 PM

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.

Comment #464 - Posted by: scott at February 14, 2008 6:33 PM

8:59

Comment #465 - Posted by: Boxer4_M/44/229/6'4" at February 14, 2008 6:34 PM

Denver Sheepdog and Jim,

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

Thanks again
Jason

Comment #466 - Posted by: J_Wat at February 14, 2008 6:35 PM

19/m/170

07:55

Comment #467 - Posted by: Manriquez at February 14, 2008 6:35 PM

65lb
8:13

Comment #468 - Posted by: Denise at February 14, 2008 6:35 PM

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 :)

Comment #469 - Posted by: David Vessey - 21/M/165 at February 14, 2008 6:36 PM

M/43/165

Fran as rx'd

4:23 Pr

Comment #470 - Posted by: mclovin at February 14, 2008 6:36 PM

46/M/170

AS RX'D 6:24 (FIRST TIME)

Comment #471 - Posted by: Leslie at February 14, 2008 6:37 PM

44/F/236/5'7"

Fran

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

Comment #472 - Posted by: Heidi Walling at February 14, 2008 6:37 PM

5:47

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

Comment #473 - Posted by: Matt L. (M/34/5'6"/160) at February 14, 2008 6:40 PM

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.

Comment #474 - Posted by: Reto at February 14, 2008 6:40 PM

Mike #376
YAWN!!

Comment #475 - Posted by: Damon_CFATL at February 14, 2008 6:46 PM

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

wod as rx'd
22/215

4:22 new pr by 10 seconds

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

Comment #476 - Posted by: sam lewis at February 14, 2008 6:50 PM

M/27/220

4'46 (PR)

9'58 last time

6'48 (previous PR)

Comment #477 - Posted by: Caleb T. at February 14, 2008 6:54 PM

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

Comment #478 - Posted by: matt at February 14, 2008 6:55 PM

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

Comment #479 - Posted by: matt at February 14, 2008 6:56 PM

M/27/218

7:48 (PR)

11:15 last time

Comment #480 - Posted by: Pbub at February 14, 2008 6:57 PM

WOD #23
CFWU as Rx'd.

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

Comment #481 - Posted by: Dave_61/6'/185 at February 14, 2008 6:58 PM

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

28/175

WOD as rx'd
5:25

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

Comment #482 - Posted by: Haas at February 14, 2008 6:59 PM

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!

Comment #483 - Posted by: Jonathan at February 14, 2008 7:02 PM

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.

Comment #484 - Posted by: LisaAnne at February 14, 2008 7:03 PM

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.

Comment #485 - Posted by: kevin o at February 14, 2008 7:08 PM

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

Comment #486 - Posted by: hub - 27m/6'/165 at February 14, 2008 7:10 PM

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

Comment #487 - Posted by: Jonathan_in_Louisiana at February 14, 2008 7:10 PM

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

Comment #488 - Posted by: April at February 14, 2008 7:10 PM

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.

Comment #489 - Posted by: FredW at February 14, 2008 7:12 PM

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'!

Comment #490 - Posted by: Pfeiffer at February 14, 2008 7:14 PM

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...

Comment #491 - Posted by: Kieran_21/M/165/5'11" at February 14, 2008 7:16 PM

M/36/5'11"/177

as rx'd

6:36 pr

Comment #492 - Posted by: botdoy at February 14, 2008 7:17 PM

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

Comment #493 - Posted by: schmurple at February 14, 2008 7:18 PM

"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~

Comment #494 - Posted by: Kizer at February 14, 2008 7:18 PM

cfwu X 3 no pu

asrx FRAN

5:33 new pr

Comment #495 - Posted by: shawn hultquist 35M 195lb CFT 1015 at February 14, 2008 7:21 PM

M/40/6'2"/195

As Rx'd

7:32

Comment #496 - Posted by: ch18 at February 14, 2008 7:23 PM

M/42/170/70"

as rx'd

6:48

Comment #497 - Posted by: Roger Radford at February 14, 2008 7:24 PM

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]

Comment #498 - Posted by: Dave Hodges at February 14, 2008 7:25 PM

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

Comment #499 - Posted by: Dmax at February 14, 2008 7:29 PM

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!

Comment #500 - Posted by: Mike Mc 29/5'9"/160 at February 14, 2008 7:30 PM

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

Comment #501 - Posted by: lawman698 at February 14, 2008 7:40 PM

m/36/210

as rx'd 7:51

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

Comment #502 - Posted by: Eduardo @CF Pacifica at February 14, 2008 7:45 PM

M/23/156

CFWU x2 (-PU's)

"Fran" as rx'd 7:15

Comment #503 - Posted by: Napaknock at February 14, 2008 7:49 PM

Fran as Rx'd 5:22 (PR)

Comment #504 - Posted by: JeremySouthBrooklyn/30/180 at February 14, 2008 7:50 PM

m/23/6'1"/165

as Rx'd 5:12

Comment #505 - Posted by: PraschFireC12 at February 14, 2008 7:51 PM

28.f.136

12:40

40# thruster
50lb assisted pull ups

Comment #506 - Posted by: KCinDEN at February 14, 2008 7:56 PM

5:45

19 seconds slower than PR

Comment #507 - Posted by: Vince S. at February 14, 2008 8:00 PM

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!

Comment #508 - Posted by: wtp at February 14, 2008 8:01 PM

23/F

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

Comment #509 - Posted by: Napaknock at February 14, 2008 8:02 PM

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)

Comment #510 - Posted by: T. Post at February 14, 2008 8:03 PM

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

Comment #511 - Posted by: Beth at February 14, 2008 8:04 PM

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.

Comment #512 - Posted by: Jes at February 14, 2008 8:04 PM

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.

Comment #513 - Posted by: amlove21 at February 14, 2008 8:06 PM

M/24/5'11''/205

as rx'd

8:48

Comment #514 - Posted by: Kyle at February 14, 2008 8:17 PM

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!

Comment #515 - Posted by: TJB at February 14, 2008 8:21 PM

33 m 195#

CFWU x 3

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

Comment #516 - Posted by: dragoon at February 14, 2008 8:22 PM

M/27/190

11:00

Comment #517 - Posted by: Ben at February 14, 2008 8:23 PM

m/21/180

4:25 as rx'd

Comment #518 - Posted by: zachr32 at February 14, 2008 8:24 PM

2:25 Pr

Comment #519 - Posted by: FBC at February 14, 2008 8:26 PM

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! :)

Comment #520 - Posted by: Kristian V at February 14, 2008 8:28 PM

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!

Comment #521 - Posted by: Bombero559_38/m/5'11''/265# at February 14, 2008 8:57 PM

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

Comment #522 - Posted by: coop at February 14, 2008 9:03 PM

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

Comment #523 - Posted by: glyn at February 14, 2008 9:09 PM

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

Comment #524 - Posted by: Dan at February 14, 2008 9:28 PM

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

Comment #525 - Posted by: peter at February 14, 2008 9:31 PM

39/m/199/73"

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

Comment #526 - Posted by: Fat Slice at February 14, 2008 9:41 PM

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

Comment #527 - Posted by: Jonathan/38/m/220/6'4" at February 14, 2008 9:47 PM

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.


Comment #528 - Posted by: George at February 14, 2008 10:04 PM

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

Comment #529 - Posted by: runamucka 6'3" M 175 lbs at February 14, 2008 10:06 PM

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.

Comment #530 - Posted by: LMD_Matt at February 14, 2008 10:11 PM

29/M/165

Fran as rx'd. 9:15

PR by 1:20!

Comment #531 - Posted by: John Hovey at February 14, 2008 11:02 PM

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.

Comment #532 - Posted by: PG - 30/M/5'10"/178 at February 14, 2008 11:08 PM

m/30/77kg

As rxd

10:54

Comment #533 - Posted by: oodis at February 14, 2008 11:48 PM

m/27/177#/5'10"

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

t = 12:03

Comment #534 - Posted by: Russell Jackson at February 15, 2008 12:10 AM

m/26/216

11 min
very tired :(

Comment #535 - Posted by: b. herb at February 15, 2008 1:46 AM

4:21(PR)

Sub-4 next time.

Comment #536 - Posted by: William Walshe at February 15, 2008 2:31 AM

5:35 as Rx'd

Comment #537 - Posted by: TomO at February 15, 2008 3:10 AM

5:55 with 90lb vice 95.

Comment #538 - Posted by: Jon at February 15, 2008 3:11 AM

6'

Did 75 snatches at 88lbs after
14'59"

Comment #539 - Posted by: Michael 25/M/81k at February 15, 2008 3:31 AM

m/29/213

Fran

4:58 (pr)

Comment #540 - Posted by: Clovis at February 15, 2008 4:05 AM

2:31 as rx'd.

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

Comment #541 - Posted by: Anthony W. at February 15, 2008 4:22 AM

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

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

Comment #542 - Posted by: AngryDalty at February 15, 2008 4:23 AM

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.

Comment #543 - Posted by: Apolloswabbie at February 15, 2008 4:25 AM

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.

Comment #544 - Posted by: MP at February 15, 2008 4:43 AM

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

Comment #545 - Posted by: Jimi_32/5'9/145 at February 15, 2008 4:45 AM

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

First three WOD's complete!

Comment #546 - Posted by: Jeremy at February 15, 2008 4:51 AM

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

Comment #547 - Posted by: Júlíus at February 15, 2008 4:55 AM

5.40

Comment #548 - Posted by: Rosie in Atl at February 15, 2008 4:58 AM

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

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

Comment #549 - Posted by: ash_29m/6'2/195 at February 15, 2008 5:22 AM

7:17 PR

Comment #550 - Posted by: Cheney at February 15, 2008 6:04 AM

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

Comment #551 - Posted by: Ted C at February 15, 2008 6:15 AM

4:45

Comment #552 - Posted by: Jason Hudson at February 15, 2008 6:17 AM


4:44 (PR by 7 seconds)

Next time, goal of 4:30.

Comment #553 - Posted by: Troy / 6'4" / 215 / St. Louis at February 15, 2008 6:28 AM

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.

Comment #554 - Posted by: CRussell at February 15, 2008 6:29 AM

25/m/155#

As rx'd

7:39

Comment #555 - Posted by: Chris Holt at February 15, 2008 6:30 AM

As rx'd

4:10

Comment #556 - Posted by: davidorrM/56/202/70" at February 15, 2008 6:34 AM

6:30
40# Thruster
55# assissted PU

Comment #557 - Posted by: lar at February 15, 2008 7:04 AM

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.

Comment #558 - Posted by: Coach at February 15, 2008 7:08 AM

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

Comment #559 - Posted by: Alex T at February 15, 2008 7:43 AM

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

Comment #560 - Posted by: Alex T at February 15, 2008 7:43 AM

as rx'd with the new bumper plates

5:20

Comment #561 - Posted by: difchip 38m/6'2/190 at February 15, 2008 7:43 AM

M/45/154

7:04

#75lbs

Felt very weak. My this kicked my butt.

Comment #562 - Posted by: kurt at February 15, 2008 7:48 AM

M/40/187

7:07

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

Comment #563 - Posted by: Dan at February 15, 2008 7:56 AM

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

Comment #564 - Posted by: David L at February 15, 2008 8:03 AM

Fran w/ following mods:

65# Thrusters
65# Assisted pullups

~17 minutes.

Comment #565 - Posted by: penty at February 15, 2008 8:11 AM

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!!

Comment #566 - Posted by: Jimmy Anderson at February 15, 2008 8:13 AM

45# dumbell thrusters
14.48

Comment #567 - Posted by: robr526 at February 15, 2008 8:27 AM

Charity-
sub'd 65#
3:04

Comment #568 - Posted by: Jeff & Charity @ CF Snohomish at February 15, 2008 8:34 AM

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

Comment #569 - Posted by: Mosul Moose at February 15, 2008 8:42 AM

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.

Comment #570 - Posted by: jomamma76 at February 15, 2008 8:48 AM

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

Comment #571 - Posted by: Booch 28 / F / 140 at February 15, 2008 8:48 AM

2:50

Comment #572 - Posted by: jdisch at February 15, 2008 8:53 AM

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

Comment #573 - Posted by: Webb at February 15, 2008 8:58 AM

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!

Comment #574 - Posted by: Knoxville at February 15, 2008 9:16 AM

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

Comment #575 - Posted by: stoguy at February 15, 2008 9:34 AM

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

Comment #576 - Posted by: rorpen at February 15, 2008 9:43 AM

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

Comment #577 - Posted by: waffle at February 15, 2008 9:49 AM

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.

Comment #578 - Posted by: TrevorW at February 15, 2008 9:56 AM

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.

Comment #579 - Posted by: Mike in the Ro at February 15, 2008 10:10 AM

4:17

Comment #580 - Posted by: quallnow at February 15, 2008 10:15 AM

3:59 as Rxed

Cheers, kempie

Comment #581 - Posted by: kempie at February 15, 2008 10:16 AM

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.

Comment #582 - Posted by: Rob Z. at February 15, 2008 10:26 AM

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

Comment #583 - Posted by: Rob Z at February 15, 2008 10:27 AM

Age 36
BW 185

CFWU 2x15

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

Comment #584 - Posted by: Tim in VT at February 15, 2008 10:28 AM

M/22/215

As RxD

4:06

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

Comment #585 - Posted by: Khalipa at February 15, 2008 10:41 AM

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!

Comment #586 - Posted by: MWade at February 15, 2008 10:41 AM

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.

Comment #587 - Posted by: Todd Barrett at February 15, 2008 10:49 AM

12:10
75lbs thrusters

Comment #588 - Posted by: jc at February 15, 2008 11:03 AM

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.

Comment #589 - Posted by: katon at February 15, 2008 11:09 AM

Brokeback pushups?

Comment #590 - Posted by: Chad at February 15, 2008 11:11 AM

M/27/190

11:00

Comment #591 - Posted by: Ben at February 15, 2008 11:12 AM

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.

Comment #592 - Posted by: Ann-TPark at February 15, 2008 11:39 AM

34 M 195

As Rx'ed

5:30

Comment #593 - Posted by: brycen G at February 15, 2008 11:41 AM

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.

Comment #594 - Posted by: Alton at February 15, 2008 11:47 AM

I suck at thrusters

I hate Fran.

I love Crossfit

7:52

Comment #595 - Posted by: ut steve at February 15, 2008 11:49 AM


first time doing Fran. I love it.

5:56 as Rx'd

Comment #596 - Posted by: Josh W at February 15, 2008 11:55 AM

M/25/6'1/193

4:46 As Rx'd

Comment #597 - Posted by: JMull at February 15, 2008 11:59 AM

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

"Fran" scaled to 68#
5:36

Comment #598 - Posted by: JENNY O. 37F/125# at February 15, 2008 12:05 PM

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

7:34

Comment #599 - Posted by: TJ/220/42 at February 15, 2008 12:10 PM

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

Comment #600 - Posted by: Andy L at February 15, 2008 12:34 PM

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.

Comment #601 - Posted by: Scott Andresen at February 15, 2008 12:44 PM

29M/5'6"/163#

Last time: 5:29

Today: 4:59

First Fran under 5:00. Yahoo!

Comment #602 - Posted by: Travis from Reno at February 15, 2008 12:44 PM

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

Comment #603 - Posted by: Kyle (Fort Worth) at February 15, 2008 12:55 PM

35/M/150#

As rx'd:

6:06

Comment #604 - Posted by: Shawn B. at February 15, 2008 1:07 PM

32 yom 248 bwt

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

Comment #605 - Posted by: brian t at February 15, 2008 1:18 PM

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

Comment #606 - Posted by: DJ at February 15, 2008 1:51 PM

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)

Comment #607 - Posted by: jolie at February 15, 2008 1:52 PM

8:03

Comment #608 - Posted by: Allie at February 15, 2008 2:20 PM

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

Comment #609 - Posted by: chuddles at February 15, 2008 2:49 PM

5:30

Comment #610 - Posted by: Brandon C at February 15, 2008 3:15 PM

10:53 - rx'd

PR

Comment #611 - Posted by: stef at February 15, 2008 3:34 PM

as rx'd 7:27

Comment #612 - Posted by: dbones at February 15, 2008 3:36 PM

38/202/m

as rx'd

6:21 PR

Comment #613 - Posted by: Brady Conger at February 15, 2008 3:45 PM


36 205
6:43 RX'd

Comment #614 - Posted by: Mario at February 15, 2008 4:00 PM

28/M/160
as rx'd

6:57
*27 seconds off PR*

Comment #615 - Posted by: CFcaymanMD at February 15, 2008 4:02 PM

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

Comment #616 - Posted by: eldano at February 15, 2008 4:27 PM

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

Comment #617 - Posted by: OSV / 42yo / 170# / m at February 15, 2008 4:40 PM

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

Comment #618 - Posted by: Yuriy at February 15, 2008 4:49 PM

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

Comment #619 - Posted by: Seth at February 15, 2008 5:01 PM

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

Comment #620 - Posted by: ScottMacArthur at February 15, 2008 5:03 PM

m/28/160

as rx'd

5:55

Comment #621 - Posted by: MKmapleleaf at February 15, 2008 5:10 PM

23/m/198lb
4:31 PR

Comment #622 - Posted by: Jesse at February 15, 2008 5:11 PM

4:55 (pr)!!!

Comment #623 - Posted by: Ackfit m/28/195 at February 15, 2008 5:12 PM

Neil: 5:54

Comment #624 - Posted by: Neil in Lakeland, Florida. at February 15, 2008 5:16 PM

M50/170

6:28

Comment #625 - Posted by: bdm at February 15, 2008 5:18 PM

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

16:10

Comment #626 - Posted by: Cully24 at February 15, 2008 5:21 PM

m/37/185

21-15-9
75# thrusters
pull ups

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

Comment #627 - Posted by: coyo at February 15, 2008 5:27 PM

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

Time: 8:45

Comment #628 - Posted by: Big G 36/M/305#/5'9" at February 15, 2008 5:43 PM

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

Comment #629 - Posted by: James Holloway at February 15, 2008 5:56 PM

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

Comment #630 - Posted by: --E5fyrman-- at February 15, 2008 6:02 PM

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.

Comment #631 - Posted by: blades at February 15, 2008 6:07 PM

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


Comment #632 - Posted by: Adam W 39/5'7"/176 at February 15, 2008 6:23 PM

fran as rxd
15:21

Comment #633 - Posted by: Crossfit John at February 15, 2008 6:35 PM

6:35 as Rx'd

Comment #634 - Posted by: 33/M/180 at February 15, 2008 6:38 PM

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

Comment #635 - Posted by: jeremy at February 15, 2008 6:55 PM

M/29/190/6'2

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

9:45

Comment #636 - Posted by: Brandon at February 15, 2008 6:59 PM

M/28/185#

5:19 RX'd

New PR

Comment #637 - Posted by: BabyBokChoy at February 15, 2008 7:04 PM

rx'd - 6:20

Comment #638 - Posted by: FRANkhouser 19yom 160# at February 15, 2008 7:09 PM

7:02

Comment #639 - Posted by: dave k at February 15, 2008 7:10 PM

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!

Comment #640 - Posted by: j-seal at February 15, 2008 7:10 PM

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

Comment #641 - Posted by: PTM nyc - 23m - 170lbs at February 15, 2008 7:10 PM

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.

Comment #642 - Posted by: tejanostylin at February 15, 2008 7:19 PM

14:49 as rx'd

Comment #643 - Posted by: Buck at February 15, 2008 7:26 PM

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)

Comment #644 - Posted by: mgrimm1 at February 15, 2008 7:49 PM

M/39/185/5'10"

6:28

3 Jumping Pullups mixed in

Day 15 of the cold/flu thing - Unbelievable

&&&&&&&&&

Comment #645 - Posted by: Matt Crile at February 15, 2008 7:55 PM

26 yom 6'2" 155#

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

WOD: 9:38

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

Comment #646 - Posted by: Skeletor at February 15, 2008 8:00 PM

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

Comment #647 - Posted by: Bman19 at February 15, 2008 8:04 PM

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

Comment #648 - Posted by: MoGreene at February 15, 2008 8:09 PM

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

Comment #649 - Posted by: Madhusudhan at February 15, 2008 8:14 PM

M/33/173

As rx'd 6:35

Comment #650 - Posted by: LMD_Mike at February 15, 2008 8:14 PM

M/33/173

As rx'd 6:35

Comment #651 - Posted by: LMD_Mike at February 15, 2008 8:15 PM

as rx'd

5:20

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

Comment #652 - Posted by: Rookie M/35/182cm/82Kgs at February 15, 2008 9:21 PM

as rx'ed ~16 minutes

Comment #653 - Posted by: Gremnatious at February 15, 2008 9:29 PM

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.

Comment #654 - Posted by: Stan K at February 15, 2008 10:13 PM

39/m/175

fran as rx'd

5:31

Comment #655 - Posted by: kyle at February 15, 2008 10:20 PM

51/M/187/5'9"

10:59 as RX'd

new PR

Comment #656 - Posted by: Ray Rosales at February 15, 2008 11:44 PM

35/M/190/6'

9:37 as RX'd

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

Comment #657 - Posted by: jg1000 at February 16, 2008 2:16 AM

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

Comment #658 - Posted by: Joel Stephens at February 16, 2008 2:46 AM

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.

Comment #659 - Posted by: Stickler at February 16, 2008 3:03 AM

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

Comment #660 - Posted by: bigmarc_nb at February 16, 2008 4:00 AM

6:47 @ 88 pound thruster = 40kg

Comment #661 - Posted by: BrightonGeoff at February 16, 2008 4:33 AM

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

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

Comment #662 - Posted by: westxun at February 16, 2008 5:21 AM

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

Comment #663 - Posted by: pil42 at February 16, 2008 7:25 AM

23/m/170

As RXed:

4:30

Comment #664 - Posted by: J Fole at February 16, 2008 7:49 AM

36/m/230#

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

Comment #665 - Posted by: heymyfree at February 16, 2008 7:51 AM

First time with Fran.

11:40

Comment #666 - Posted by: Joro--M/29/6-3/205 at February 16, 2008 8:04 AM

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

Comment #667 - Posted by: Jared at February 16, 2008 8:44 AM

9m21s

Comment #668 - Posted by: tks99 at February 16, 2008 8:58 AM

Sandy 5'06

Comment #669 - Posted by: sandy at February 16, 2008 9:19 AM

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

Total = 12:45

3.5 hike/run in woods with Bentley

Comment #670 - Posted by: Krumdog at February 16, 2008 10:14 AM

28/m/200#

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

Comment #671 - Posted by: Hobby at February 16, 2008 11:35 AM

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

Comment #672 - Posted by: Steve HHHHHHHHHHHHHH at February 16, 2008 12:38 PM

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

Comment #673 - Posted by: VinC at February 16, 2008 12:56 PM

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

Comment #674 - Posted by: Carol at February 16, 2008 1:41 PM

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

Comment #675 - Posted by: LAC-Ames 33/f/5'0"/115 at February 16, 2008 2:10 PM

17:10

no assited pull ups!

Comment #676 - Posted by: Arasmith at February 16, 2008 2:35 PM

29/f/110

Fran:

3:48 (PR)

65# thrusters

eric:
34/m/147

6:56

80# thrusters

Comment #677 - Posted by: nadia shatila at February 16, 2008 2:45 PM

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 :(

Comment #678 - Posted by: xpaz at February 16, 2008 4:04 PM

m/40/178

8:05 w/ 75 lb thrusters

Comment #679 - Posted by: MHood at February 16, 2008 5:06 PM

m/33/210

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

Comment #680 - Posted by: matt S. at February 16, 2008 10:08 PM

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

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

Comment #681 - Posted by: fireguy37 at February 16, 2008 10:53 PM

"Fran"
As rx'd
5.25mins

PB by 2.28mins!

Comment #682 - Posted by: Duck 32/M/187/6' at February 17, 2008 12:26 AM

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.

Comment #683 - Posted by: BarryT at February 17, 2008 3:49 AM

M/38/217

Fran as RX'ed:

8:54

Comment #684 - Posted by: Rob F at February 17, 2008 5:07 AM

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

Comment #685 - Posted by: CO Jeff at February 17, 2008 6:40 AM

Forgot to post my fran time a couple days ago.

44/m/160#

Thrusters scaled to 85#

8:01 PR

Comment #686 - Posted by: dcostolo at February 17, 2008 8:17 AM

"Heavy Fran"
2:12

Comment #687 - Posted by: GMA at February 17, 2008 9:51 AM

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

Comment #688 - Posted by: boon at February 17, 2008 10:17 AM

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


Comment #689 - Posted by: Sully of T-town at February 17, 2008 10:40 AM

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

Comment #690 - Posted by: bcb373 at February 17, 2008 11:17 AM

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.

Comment #691 - Posted by: Josh G at February 17, 2008 11:45 AM

AS rx'd

10::15

Comment #692 - Posted by: Buddy at February 17, 2008 1:08 PM

AS rx'd
9:30

Comment #693 - Posted by: Breslin 19yom 195# at February 17, 2008 2:15 PM

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

Comment #694 - Posted by: bigdub at February 17, 2008 2:53 PM

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

Comment #695 - Posted by: bigdub at February 17, 2008 2:55 PM

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

Comment #696 - Posted by: rbst M/32/5'10"/193 at February 17, 2008 3:40 PM

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

Comment #697 - Posted by: rbst M/32/5'10"/193 at February 17, 2008 3:43 PM

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.

Comment #698 - Posted by: kaelder at February 17, 2008 3:55 PM

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

Comment #699 - Posted by: Jeremy Stecker 30/m/174 at February 17, 2008 6:12 PM

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

Comment #700 - Posted by: jon h at February 17, 2008 6:32 PM

5:14

Comment #701 - Posted by: ZMAN at February 17, 2008 6:45 PM

11 min with 40 lb thrusters

Comment #702 - Posted by: rawhide at February 17, 2008 7:43 PM

Time 11:35

Comment #703 - Posted by: steve at February 17, 2008 7:59 PM

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.

Comment #704 - Posted by: celeste b. | F | 27 | 5'7" | 140 at February 17, 2008 9:10 PM

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

Comment #705 - Posted by: Jerel Deitering at February 17, 2008 9:43 PM

30 yom 6'4 95kg

5:30

:(

Comment #706 - Posted by: Richard at February 18, 2008 12:45 AM

4:43

Shoulders gassed from Randy & Nate.

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

Comment #707 - Posted by: rowcoach at February 18, 2008 4:57 AM

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

Comment #708 - Posted by: benji at February 18, 2008 5:55 AM

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

Comment #709 - Posted by: Bill Stock at February 18, 2008 7:18 AM

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

Comment #710 - Posted by: Kuna at February 18, 2008 7:51 AM

Fran

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

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

Comment #711 - Posted by: BigCurly13 at February 18, 2008 8:32 AM

1st fran as rx
1450

Comment #712 - Posted by: footdoc at February 18, 2008 9:07 AM

as rx'd

4:28

Comment #713 - Posted by: Jerome_Chicago_26/m/151/5'6" at February 18, 2008 9:51 AM

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.

Comment #714 - Posted by: HC25 at February 18, 2008 10:56 AM

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

Comment #715 - Posted by: MarkSC at February 18, 2008 11:09 AM

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.

Comment #716 - Posted by: gfed1 at February 18, 2008 2:01 PM

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.

Comment #717 - Posted by: gfed1 at February 18, 2008 2:03 PM

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

Comment #718 - Posted by: Robert D. Taylor Jr at February 18, 2008 2:22 PM

as rx'ed 6:05

Comment #719 - Posted by: gbk at February 18, 2008 4:10 PM

as rx'd

3:58 pr

Comment #720 - Posted by: Magoo at February 18, 2008 4:10 PM

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

Comment #721 - Posted by: Doug at February 18, 2008 4:18 PM

M/19/194/5'6"

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

Comment #722 - Posted by: Jacob Tsypkin at February 18, 2008 5:33 PM

5:44

Comment #723 - Posted by: mwf at February 18, 2008 6:03 PM

5:44

Comment #724 - Posted by: mwf at February 18, 2008 6:03 PM

m/29/158#/68.5"

3:53

Comment #725 - Posted by: Ryan S at February 18, 2008 7:39 PM

18 Minutes
Subbed 85# Thrusters

Comment #726 - Posted by: Parkinos at February 18, 2008 7:50 PM

8:00

Comment #727 - Posted by: morisong at February 18, 2008 9:31 PM

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

Comment #728 - Posted by: Jay at February 18, 2008 11:41 PM

pull-ups (jumped)
11:03

Comment #729 - Posted by: Jay at February 18, 2008 11:51 PM

6:24 with half-jumping chinups

Comment #730 - Posted by: Geoff L at February 19, 2008 3:35 AM

10:55 w/ strict, dead-hang pullups

Comment #731 - Posted by: JohnP at February 19, 2008 4:48 AM

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.

Comment #732 - Posted by: dagunk at February 19, 2008 6:03 AM

Crossfit Vancouver

28/M/5'10"/180

as rx'd 3:23

damn does that kipping pull-up slow you down.

Comment #733 - Posted by: Remington at February 19, 2008 6:06 AM

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

Comment #734 - Posted by: Jamie Maillet at February 19, 2008 7:18 AM

85# Thrusters

16:10

First time doing kipping pullups!

Comment #735 - Posted by: bpgpitt at February 19, 2008 8:27 AM

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

Comment #736 - Posted by: Brent Mercer at February 19, 2008 9:52 AM


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

Comment #737 - Posted by: SWA at February 19, 2008 10:40 AM

19/male/5'11''

As Rx'd.

2:35

Comment #738 - Posted by: Mitchell Osborne at February 19, 2008 5:19 PM

fran

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

13:35

25m/249lbs

Comment #739 - Posted by: nayls at February 19, 2008 5:27 PM

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

Comment #740 - Posted by: Dave at February 19, 2008 6:08 PM

did this on 2/20/08

6:37

Thanks!

Comment #741 - Posted by: Murph at February 19, 2008 7:50 PM

"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.

Comment #742 - Posted by: Christina Fraquelli at February 20, 2008 2:28 AM

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

Comment #743 - Posted by: Kira at February 20, 2008 3:40 AM

As rx'd: 4:46

Comment #744 - Posted by: DaveRMB at February 20, 2008 4:52 AM

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.

Comment #745 - Posted by: mtvet at February 20, 2008 7:40 AM

39/m/180 11:00

Comment #746 - Posted by: fla_hockeygod at February 20, 2008 10:24 AM

(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.

Comment #747 - Posted by: Mike Scott at February 20, 2008 11:15 AM

4:30, PR.

Comment #748 - Posted by: Svor 26yom/175 at February 20, 2008 12:46 PM

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

5:45

NB: 65# too light, even with shoulder.

Comment #749 - Posted by: bingo at February 20, 2008 7:19 PM

Marcus - 6:46
Nick - 6:20
Nathan - ~40 PU's & squat form work

Comment #750 - Posted by: pilk36 at February 21, 2008 5:33 AM

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.

Comment #751 - Posted by: jrm at February 21, 2008 7:46 AM

Donated blood today, so took it easy on the pace. Pullups done on flat bar atop squat rack.

24:10

Comment #752 - Posted by: Cameron at February 21, 2008 8:05 AM

6.29 as rx'd.

Comment #753 - Posted by: Mike_h at February 21, 2008 10:46 AM

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

Comment #754 - Posted by: mbur at February 21, 2008 1:48 PM

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"

Comment #755 - Posted by: RB at February 21, 2008 5:02 PM

as rx'd 18 mins

Comment #756 - Posted by: yoandy 24/M/190 at February 21, 2008 5:27 PM

as rx'd 18 mins

Comment #757 - Posted by: yoandy 24/M/190 at February 21, 2008 5:27 PM

M/34/168#/6'0"

CFWU (only 5 pullups/rd) x3
WOD: Fran as Rx'd

(7:04)

Comment #758 - Posted by: bylam at February 22, 2008 5:23 AM

Done on February 18, 2008.

Comment #759 - Posted by: pwoodruff at February 22, 2008 5:24 AM

I meant...done on February 19, 2008.

Comment #760 - Posted by: pwoodruff at February 22, 2008 5:27 AM

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.

Comment #761 - Posted by: Adam Kemmerly at February 22, 2008 10:01 AM

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...

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

Comment #762 - Posted by: TCash m/34/142/5'5" at February 22, 2008 2:05 PM

43/m/165

As Rx

4:58, seriously good PR, thrusters only broken once

Comment #763 - Posted by: moglee at February 22, 2008 3:32 PM

as rxd
7:38

Comment #764 - Posted by: mobu at February 22, 2008 4:37 PM

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

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......

Comment #765 - Posted by: TCash m/34/142/5'5" at February 22, 2008 7:21 PM

cfwux2 (-pullups)

as rx'd 7:32 PR

Comment #766 - Posted by: g.luke at February 22, 2008 7:44 PM

EJEJEJJJEEEEJJJJJEEJEJEJEJEJEJEJJEJEJEJE
M/34/170

HEAVY FRAN 12:20

135 LB THRUSTERS, PULLUPS 21,15,9

Comment #767 - Posted by: EJ at February 22, 2008 8:07 PM

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...

Comment #768 - Posted by: JC at February 23, 2008 9:13 AM

As Rx'd...9:54

Comment #769 - Posted by: EddieB at February 23, 2008 3:05 PM

5:00 jump rope
cfwu x 3 (subd-20 pushups and a few ring pullups)
fran as rx'd
8:25

Comment #770 - Posted by: kcm at February 23, 2008 6:58 PM

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)

Comment #771 - Posted by: jmcneal at February 24, 2008 8:44 AM

************************************ 02/24

11:44

Comment #772 - Posted by: tommykrackcorn at February 25, 2008 7:04 AM

Calf tear turned out to be a DVT, blood thinners and bed rest for me!

Comment #773 - Posted by: davej at February 26, 2008 7:13 AM

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.

Comment #774 - Posted by: canoer_M/31/68"/160 at February 26, 2008 11:36 AM

as rx'd:

8.21

Comment #775 - Posted by: ZG at February 27, 2008 8:25 AM

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

Comment #776 - Posted by: Meyer at February 27, 2008 4:56 PM

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

Comment #777 - Posted by: Sarah at February 27, 2008 7:37 PM

7:39 as rxd

Comment #778 - Posted by: mobu at February 28, 2008 10:36 AM

16:10

Comment #779 - Posted by: Cully24 at March 1, 2008 11:49 AM

27:31
35 lbs dumbbells (70)
go with 75 lbs. barbell next time / try not to break thrusters...

Comment #780 - Posted by: EdC at March 2, 2008 9:47 AM

About 17 minutes.

Comment #781 - Posted by: NYCRaider at March 7, 2008 6:15 AM

XXXXXXXXXXXXXXXXXXXXXXXX
29/m/167
8:15

Comment #782 - Posted by: sr at March 13, 2008 2:21 AM

9:03

Comment #783 - Posted by: mike mailman at March 21, 2008 10:06 PM

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...

Comment #784 - Posted by: Laingy at March 31, 2008 2:04 AM

Ready...
Get Set...
Begin...

Comment #785 - Posted by: Z at March 31, 2008 7:53 AM

Cfwu- minus pu's + 150 jump rope
30lb. thrusters
30 assist pu's
8:01
150 jumprope
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

Comment #786 - Posted by: verve at March 31, 2008 9:33 AM

m/36/165

as rx'd

7:57

Comment #787 - Posted by: Justin at March 31, 2008 12:48 PM

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

Comment #788 - Posted by: Damon_CFATL at March 31, 2008 1:56 PM

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

Comment #789 - Posted by: Damon_CFATL at March 31, 2008 1:58 PM

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

Comment #790 - Posted by: Damon_CFATL at March 31, 2008 1:58 PM

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

Comment #791 - Posted by: Damon_CFATL at March 31, 2008 1:59 PM

As Rx'd

4:09

Comment #792 - Posted by: Keenan Rogers at March 31, 2008 4:58 PM

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?

Comment #793 - Posted by: Sean Reyes at March 31, 2008 7:31 PM

30 male 72kg 5'10" uk

as rxd 11.56

heavy, had to put the bar down a few times.

Comment #794 - Posted by: rick at April 1, 2008 2:41 AM

Forgot to post last time

8:45 -- can't kip

Comment #795 - Posted by: kunkle at April 1, 2008 5:28 PM

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.

Comment #796 - Posted by: CaptainVictory / M / 42 yo / 225 lbs / 6'1" at April 2, 2008 4:09 AM

30 yom
127lbs
65lb thrusters
8:09

Comment #797 - Posted by: Jon Gray at April 2, 2008 9:54 AM

9:46
80#

Comment #798 - Posted by: struth at April 7, 2008 9:23 AM

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.

Comment #799 - Posted by: Dale_Saran at April 24, 2008 3:36 PM

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!

Comment #800 - Posted by: joe9 at May 8, 2008 5:58 AM
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