140/18/M

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

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

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

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

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

Kipping pushups...I like it.

did "randy" tonight.

as rx'd m/34/170

6:24

We will miss you brother.

Ross #3:

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

Finally, a picture of boxes.

That's a crazy 3 day cycle!

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

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

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

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

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

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

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

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

Holy hell.

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

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

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

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

Here's the 2:19 Fran on Youtube:

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

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

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

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

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

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

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

Stay safe guys, and thank you.

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

Good day all.

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

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

Will you post video for your Fran?

#1 -- Joe

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

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

God Bless Randy and family.

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

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

as soon as i saw the workout my stomach dropped

#31 Kevin, yes.

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

Mine 9:45

His 7:13

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

pb

Looking forward to a 2 minute fran.

#9. Haha

Looks like Fran is my Valentine this year. Ballin.

#38 I don't know, anyone?

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

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

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

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

I said- Yes. Her name is Fran.

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

Happy Valentines Day <3

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

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

#16 Max,

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

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

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

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

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

Anyone have other input?

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

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

Good pace.

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

OMG.

Wow.

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

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

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

12 rnds + pull ups and dips + hspu

mhlane

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

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

#25 Damon

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

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

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

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

Thoughts?

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

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

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

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

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

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

Congrats on the new Box Tony.

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

#52 Kevin A,

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

Allison, I'm loving the wit.

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

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

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

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

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

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

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

I will anxiously read further comments to get others opinions.

Po,

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

A couple more things:

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

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

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

Also,

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

+1 to you

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

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

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

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

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

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

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

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

Much love,
George W

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

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

Dear Crossfit Nation,

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

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

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

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

#69 kb,

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

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

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

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

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

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

so called it

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

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

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

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

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

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

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

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

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

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

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

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

Off to get some much needed sleep.

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

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

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

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

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

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

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

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

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

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

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

I am going to assume that this are barbell thrusters.

I hope so anyway.

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

38/M/200lbs

Time = 13:23

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

Hooyah!! Kandahar, Afghanistan

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

As Rx

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

25 min. cardio then

10:20 as RXd.

28YOM 6'2" 225lbs.

Camp As Sayliyah Qatar

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

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

27yrs/85kg-187lbs/male

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

7:15mins

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

27yrs/85kg-187lbs/male

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

7:15mins

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

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

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

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

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

8:34

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

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

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

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

#60 McFly

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

Good luck on Fran!

Male/26/167 4:55 Rx, PR

Fran- 2:55 as Rx'd

26/m/6'3/170#

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

9:53

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

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

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

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

27/6'6"/200 lb

5:31

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

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

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

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

25/5'9"/132 lb

5:41 (65 lb Thrusters)

"heavy fran" - 5:58

bwt-161

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

#80 Max

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

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

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

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

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

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

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

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

170#

As Rx'd
8:36

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

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

33/M/200

as rx'd 6:19

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

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

By the way happy Valentines Day to everyone

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

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

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

better endurance after one and 1/2 months

Fran as Rx'd

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

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

Greatings from HIT Iraq.

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

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

m/24/5'11/185

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

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

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

m/24/5'11/185

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

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

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

29/m/181

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

As rxd: 6:20

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

25/M/5'6"/170

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

First Time doing Fran and Thruster

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

21/5'9"/180

Happy Valentines Day

19 / F / 142 / 5'7"

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

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

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

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

Fran, oh, Fran

6:34 as rx'd

PR by 1:35

23/m/185

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

"Fran"
as rx'd 3:00

8:25...

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

30/M/190

as rx'd 12:41.

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

Rings are harder for me

M/40/5'11"/190

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

F/37/5'6"/140

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

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

Boo: 6:10
Beck: 5:38

SWEET!

m 33 190

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

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

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

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

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

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

Age=28
BW=185

As rx'd in 3:47 mins.

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

bw 170

7:41 as rx'd

+ 22 lb weight vest

m/39/150/5'6"

fran as rx'd

9:22

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

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

Median Time Women Overall: 6:58

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

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

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

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

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

-bill patton

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

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

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

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

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

47/m/180

twisted Fran - 10:50

25 - 21 - 6 reps ?

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

Time to invest in a white board

M/38/77"/215

6:09 As Rx'd (new PR)

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

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

3:53
45# thrusters

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

AS Rx'd!

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

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

Total time:

16:10

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

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

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

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

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

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

Fran as rx'd 10:57

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

BW 170#

as rxd

7:04

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

Mornin'.

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

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

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

Janell #134: Happy anniversary, and many more.

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

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

Bingo,

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

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

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

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

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

Peace,
Anthony

28/m/210

97# (1# ea collars)

6:22

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

23 y.o. male/185 lbs

Time -- 9:50

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

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

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

26/6'8"/210

5:26

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT
1st Fran

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

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

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

14:54

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

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

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

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

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

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

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

"Fran"

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

9:17

Straight out the Gate

Camp Fallujah

m/24/6'2/200

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

Today = 7:24 Rx'd

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

40/183

5:12 (PR)

M/28/6'/185
CFWU X 3

Fran as Rx'd: 6:29

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

as RX'd
11:40

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

Freddy C #77-

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

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

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

M/39/185

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

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

More better faster

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

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

It was competitive til the end when we started to die

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

WU .5 walk on treadmill
WOD
8:50

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

Fran as Rx'd

8:12

looking forward to tomorow's WOD (rest)

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

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

8 minutes (pr)
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

Did Fran earlier this week!

22/M/145lbs

as Rx'ed 5:24 (PR)

#175 J_Wat

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

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

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

~J~

as rx'd

6:42

PR by > 2 min :)

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

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

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

CFWUx2 (No PU's shoulder press for dips)

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

32/F/5'10"/155#

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

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

Thank you CrossFit!

6:50 as rx'd

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

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

Matt_d_k # 144

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

Have Fun, Train Hard,

Billy

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

6:53

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

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

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

Ricky C - Congrats on the MU and welcome.

m/39/205

CFWU 3 rounds (only one round of PU)

Fran as rx'd

7:37

...not bad for an old man.

6:44

PR by 3 minutes and 7 seconds.

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

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

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

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

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

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

CFWUx3

Fran as rx'd
8:48

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

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

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

22/m/195 7:45

J roCK!

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

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

#43 AllisonNYC -

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

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

M/24/175

13:24

Subbed 95# OHS for thrusters

WOD as rex'd

5.31

pr by 1 minute

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

M/28/185/6'0"

As Rx'd

10:45

2:49 as RX'd

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

5:39, 4:50 last time.

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

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

m/30/200

5min45sec

#171 J-Wat

Sorry for the long post…

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

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

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

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

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

Jan 07 Helen as rx’d – 17:30

March 07 Helen as rx’d - 15:01

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

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

Jan 07 Helen as rx’d 9:57

March 07 Helen as rx’d 9:32 new PR

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

Best,

Jim

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

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

Cheers!

34/m/6/182

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

as rx'd 13:30...

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

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

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

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

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

26/M/6'4"/215

As Rx'd

5:57

Cheers bingo and x66f!

Fran as Rx'd

Scott 3:28
Alisha 3:39

27/m/5'10"/154

11:22 (PR)

75 lb. Thrusters
All kipping pull-ups

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

31/m/5'8/182

8:15 as rx'd

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

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

Gina

65lbs - 10:26

Wayne

rx'd - 9:46

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

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

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

"Fran"

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

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

3:24

26/m/155

10:45 with 65#

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

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

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

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

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

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

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

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

ck

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

7:11

As rxd: 3:13

M/18/5'10"/170lbs

7:32 as Rx'd

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

45/m/6.0/180

6:32
subbed 65# thrusters

First Fran : )

Just to clear up a few misconceptions:

There was a post earlier about going full range of mation and slamming the hips/chest into the ground. This may also be the same misunderstanding that Max has in his arguments against due to low back strain. The kipping push-up is different from the push press and kipping HSPU because the hip