NO WAY !!!!

I'm supposed to rest this week. haha

it's time for Fran again?.............YES!

Hmmmm....

It's about to get real interesting around here with M&F doing a piece about CrossFit....

Stay tuned.

Glad I took today off.

Nice music in the video, the Refused always get me amped.

niiiice

done fran many many times but i've never recorded my times, can't wait to see!

f/20/140

Sweet vid!!! Smoking the double unders, holy cow.

Not exactly getting myself ready for Fran with the birthday feast tonight ... but she'll be ready for me. Paul

what's the record for fran?

Is there a way to save these crossfit videos? I dont' see an option in Windows Media.

Maybe if I throw that article in front of the boyfriend he'll finally try CrossFit with me. :) He can't believe I stay in shape with workouts that average ~20 mins.

Thanks for the early post! Looking forward to it!

Notanathlete #9 - Right click on the link and select Save Link As... or whatever similar choice your browser gives you.

Hell yes.

Crap!!! now I have to stop talking about how the fitness magazines don't know $%@!. These boards are about to go from 600 posts to 6000

Ok, this is freaky. I woke up this morning and I swear I knew Mondays WOD was going to be Fran.

Oh yes!!!!

The pre workout jitters, anxiousness and nervousness caused me to push Fran off 36 hours last time it came up. When I finally did knock it out I set a PR at 7:16. Could there be a 6:something in my future?

#8

Correct me if I'm wrong, but I believe it's 2:19 by AFT (on camera) although OPT stated he did a 2:17 Fran after the 2007 CrossFit games.

Woo-hoo! I need thruster practice for time.

Thanks for the early post.

Time for a sub 7 Fran for me! I have been pushing hard and have only hit 7:06.

Tomorrow will be the day...

S/F

Just watched the vid of Greg and Annie doing Fran only an hour ago!
Random (but important) question: Are most of you all on the Zone Diet?

Maybe I can do this one... not sure with the ankle though!!

Karin

I'm still playing catch-up, did fight gone bad tonight. Was hoping to hit 270, but came up short with only 258 which is still a PR.

Hopefully a good night's sleep will get me prepped for Fran.

See you in the morning honey!

last time I did "Fran" I had a hard time sitting down and standing up for about 2 1/2 days, not looking forward to tomorrow.

Told myself last Fran that I need to up the thruster weight next time. Dang, right shoulder giving me lots of trouble so will keep it at #45 (10# less than last time.)
p.s. was asked by a friend to attend a 1 hour ball/10# db class. Passed, good lord, who works out for an hour that doesn't include 10 sets of 50 reps???

Can't wait for this tommorow. I feel like I'm finding my limits on most exercises since I've been doing crossfit for about 2 months now and I'm ready to blow past my so called limits.

So in total, we have 135 thrusters and 135 pull-ups?

M/17/6'0"/180

Thanks

Usually Fran gives me the jitters, but having Muscle and Fiction cover CrossFit? At this point, it seems unsettling to me. Having CrossFit material in a publication that thrives on weight loss supplements and the newest bio-engineering in pro-hormone development, strays from what most of us are trying to portray around here. Just my $0.02.

hmmm......I was going to do this today. I think I will find something else to do and go do fran(for my first time) with CrossFit801.

I think CrossFit videos are cool enough just watching the workout. I dont think you need tons of special effects that takes away from the viewing. Save that stuff for videos that need something to keep peoples attention

#26

45 thrusters and 45 pullups. you only do one round each of 21-15-9

YES. I am so excited it's unnatural.

22/M/142

Hah! Ironic that today I mentioned to my girlfriend that Fran was the only workout I truly feared. Oh CrossFit, how you spite me.

Awesome video!!!
Can't wait to kick it with Fran tomorrow:)

Ok thanks alot Jason i wasnt really sure how it was to be done but now its clear.

I just think that instead of saying 'three rounds' it should say, 'One round: 21- 15- and 9- reps for Thrusters and Pull-ups.'

Shouldn't have looked at the WOD tonight. No way i'm gonna sleep at all. Plus i'll have the pre fran jitters all day. Just can't wait to run to the can to loose my lunch with Pukie skipping beside me all the while pointing and laughing.

Ken C - If i remember correctly, you were around the 3 min. mark last time. So, lets see what you got this time.

Sub 3 min. anyone else?

GOOD!

THIS IS A GOOD COMBINATION FOR ME.

ROBERT S.
TUCSON, AZ.

I'll have to buy a Muscle and Fitness for the first time in 8 years. Just touching one gives me the creeps. Very very interesting.

Wait a minute, is the whole Muscle and Fitness thing an April fools joke?

Does this mean that soon we will have reasons to read M&F? Or can we just keep on giggling at them behind their backs until they completely catch up? Posers.

I can't wait for fran, i love her.

Congrats to all the new level 1s! We had a great time meeting all of you and hope to see you at future CF events.

Thanks again to Coach, Nicole, Dave, Pat, and the rest of the HQ crew of having us down as trainers. You only get better as a trainer by learning from the best!

Great to see all the other friends in the CF community as well.

Best to all,

Congrats to all the new level 1s! We had a great time meeting all of you and hope to see you at future CF events.

Thanks again to Coach, Nicole, Dave, Pat, and the rest of the HQ crew of having us down as trainers. You only get better as a trainer by learning from the best!

Great to see all the other friends in the CF community as well.

Best to all,

Can you smell that? It smells like the beginning to a good week of Crossfit.

Man 1st week here with CrossFit and the demo video of Fran is scary but great, cant wait till tomm.

I've never even opened a Muscle & Fitness mag but will have to buy one now!!

I hope the M&F thing isn't an April Fools prank a day early. I also hope any new converts from the bodybuilding community will stick to the endogenous 'roids. After all, there's nothing illicit in the Magic Sponge.

butterflies all ready

And so begins the Fran dread.

I still owe FGB. Tomorrow should be interesting.

I also could buy the muscle and fitness thing as an april fools joke. Mens health or some other decent magazine would make it different, but M & F is straight meat head reading material, I have never seen anything like crossfit in one.

Wow CF in M&F. I think this is good for CF overall, but i kind of like us having our secrets that the public doesn't understand...

does anyone else ever have the fear that you'll type in crossfit on your browser and it just won't be there anymore?

everyone keeps talking about april fool's jokes.. that would be a good one. i'd freak out.

i'll be checking the mailbox everyday waiting for my latest issue of M&F to show up.. (just kidding). it will be interesting to see what discussions come up based on this article.. CF is getting a lot of exposure lately..

Such a catch 22! Having CF in M&F is great for bussiness I'm sure, but M&F is still a rag filled with false claims by just about everyone who advertises in it.

Not to mention how so many of the articles are written by schmoes who obviously don't know jack about true fitness.

It's like having an advertisment for Bibles in a Porno Mag.

Well congrats to CF anyway! Sombodies gonna get paid a bit more.

Such a catch 22! Having CF in M&F is great for bussiness I'm sure, but M&F is still a rag filled with false claims by just about everyone who advertises in it.

Not to mention how so many of the articles are written by schmoes who obviously don't know jack about true fitness.

It's like having an advertisment for Bibles in a Porno Mag.

Well congrats to CF anyway! Sombodies gonna get paid a bit more.

i was introduced to fran a while back by a seal..and fran is a biaatch...lol but u gotta love her at the same time...

M/52/170

80# thrusters

9:05

I'm glad Fran is here! I need here more than ever. Today I take the Sergeant's test. Fran will help me expel some of that nervous energy!

Such a catch 22. Having CF in MF is good for them, I mean sombodies going to get a bit more paid, and good for them!! But somehow it's like seing an advertisment for Bibles in a porno mag. It's such a rag of a magazine. Oh well so is the world.

Substituted Fran for the Bataan Death March here in Las Cruces. Absolute smoker, my body is trash. My team and I completed 26.2 Miles, with 5000 feet of elevation change, 50lb rucks, in seven hours flat.

Time for some rest, I will catch up with Fran later. Good day all.

1st time doing Fran as RX'D:
9:38

I love it!

Yeah, funny story...my subscription to M&F expired right about the time I started CFing. I realized that I wasn't taking supplements and I wasn't working out the way they said I should, so I shouldn't be paying for the magazine. Then I found Crossfit and there was much rejoicing. I hope it is real, not many MFers (get it?) would check out the site in the first place and only the hardcore ones would stay.

First Fran tomorrow...get up for it.

I don't know why everyone's getting their panties in a bunch over this article. There won't be 6000 comments tomorrow, or next month, or next year. The sad fact of the matter is that too many people are either a)too lazy to do it, regardless of what M&F says b)too ego driven or c)too ignorant to know any better. Hell, M&F preaches pull-ups and some variation of squats every month, but you don't see the meat heads doing them because they're too afraid of what people will think. Heaven forbid people might see them doing something that they're not good at.

Every single guy that I work with that "lifts" is constantly talksing about wanting to get ripped or huge. When I mention CrossFit, the first question is always "you just use light weights right?" My obvious response, "No, we do alot of heavy lifting...just the other day we did 5 x 5 back squats" The reply, "Oh, I, uh, can't do squats...my knees (or back, or vag) are messed up...blah blah blah. This same scenario plays out probably every 15 minutes across the country...with a very minimal amount of convertees. Fine by me.

No magazine article, ad, or video clip (not referencing this one...I thought today's video was eloquent and fun) will convince someone to play with us. They will only give it a try when they finally mature enough to check their ego at the door and listen to proven results that aren't backed my millions of dollars in advertising.

Sorry...I'm not sure where that came from...

Alex

AFT still has 2:19 on video and OPT bested it by 2 seconds last year at his cabin BUT AFT has recently stated he did a 2:15 at the firehall with the barbell being taken from a rack.

What does this mean to me? Nada because I still can't do thrusters right now.

Fran Standings from LogsItAll.com
so much data for Fran that is is almost impossible to summarize...
(as rx'd)
median time: 5:56
Men:5:54
women:7:10

all
<20: 6:01
20-30:5:39
30-40:6:06
40-50: 6:26
50-60: 11:29

top women:
Position Total Time Gender Approx. Age Bodyweight CF Gym Affiliation
[1] nadia shatila Photo 3 mins 28 secs F 30 108
[2] Kristan Clever Photo 4 mins 15 secs F 26 128
[3] Jelli Orr Photo 4 mins 23 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] Laura DeMarco Photo 5 mins 45 secs F 33 155 CFATL
[7] Dana Lynch Photo 5 mins 55 secs F 37 130 Sonz Palm Beach Gardens
[8] Shana Alverson Photo 5 mins 56 secs F 32 134 Sonz Decatur
[9] Katrina Burton Photo 6 mins 58 secs F 23 105 CFLethbridge
[10] Jodi Bainbridge Photo 7 mins 8 secs F 30 105 CrossFit Fredericton
[11] Heather Keenan Photo 7 mins 10 secs F 32 128 CrossFit New England
[12] Fiona Muxlow Photo 7 mins 15 secs F 31 0 CrossFit North Queensland
[13] wendy pace Photo 7 mins 32 secs F 39 160 Carolina Crossfit
[14] Cherie Chan Photo 8 mins 1 sec F 34 133
[15] Sue Chen Photo 8 mins 48 secs F 48 132
[16] gina johnson Photo 9 mins 6 secs F 46 135 golds stuart ,FL
[17] Stephanie Roberts Photo 9 mins 50 secs F 33 135 Carolina CrossFit
[18] Jill G. Photo 10 mins 35 secs F 30 116 BTB CrossFit
[19] Becky Harsh Photo 11 mins 9 secs F 34 150 CrossFit Inverness
[20] Katie Fairman Photo 11 mins 39 secs F 26 0 CFOT

top men:
Position Total Time Gender Approx. Age Bodyweight CF Gym Affiliation
[1] Owen Satterley Photo1|-1 2 mins 31 secs M 28 190
[2] Michael Giardina Photo1|-3 2 mins 36 secs M 28 180 CFATL
[3] Matt Hehn Photo 2 mins 39 secs M 22 0 Albany Crossfit
[4] OmAr ToRrEs Photo 2 mins 44 secs M 31 160 Crossfit Hardcore
[5] Richard Vanmeerbeek Photo 2 mins 45 secs M 21 187
[6] Tate Postnikoff Photo 2 mins 45 secs M 28 200 Crossfit Mississauga
[7] Ricky Frausto Photo 2 mins 47 secs M 30 150 CrossFit Omaha
[8] Matt Chan Photo 2 mins 50 secs M 30 200 FRCF
[9] Peter McIntire Photo 2 mins 51 secs M 24 173
[10] Leon Mitchell Photo 2 mins 52 secs M 30 200 CF Aliso Viejo
[11] Peter Egyed Photo 2 mins 56 secs M 22 198
[12] miguel flores Photo 2 mins 57 secs M 22 175
[13] Thomas Hanson Photo 2 mins 57 secs M 23 183 Crossfit Atlanta
[14] Michael McElroy Photo 3 mins 1 sec M 22 158
[15] michael pimental Photo 3 mins 4 secs M 31 224 northshore crossfit
[16] freddy c. Photo 3 mins 9 secs M 43 185 Crossfit One World
[17] Joe DeGain Photo 3 mins 10 secs M 30 205
[18] Ryan K Photo 3 mins 10 secs M 26 175 Crossfit Chaos
[19] Alexander Kornishev Photo 3 mins 12 secs M 38 172 My Basement
[20] Rune Lind Photo 3 mins 13 secs M 35 180 CrossFit Bodo

i've put the entire ranking on the login page - no registration needed.
http://www.logsitall.com/login.asp w/f/s

registered users can query by age/gender/rx and non rx to get all sorts of stats...

-bill patton

got my first MUSCLE UP tonight immediately after finishing 'Fight Gone Bad' (302)...FINALLY...it felt great, can't wait for 'Fran' in the morning...

Did Fran on Sat. Will do FGB tomorrow.

Can't decide to go to a Level One Cert or put that cash into my garage gym. Any advice would be appreciated.

Those who are seeking true fitness will benefit from this M&F article.

PEACE

Preaching to the masses, and being the salt of the fitness world. I love it! Another step towards leading people to the truth in fitness and away from machines/isolation movements/unchallenged routines.
It WILL strike a chord with those who are searching for real fitness. Those that truly want to be fit and challenge themselves. I wish I would have come across an article like that when I was a teen struggling with my identity and wondering how long it would take to develop biceps like Arnold (ha, ha) True fitness is where it's at and CrossFit is the best place to find it, learn about it, share it and develop it.

What better way to celebrate that, than with one of the most feared WOD's, FRAN.

WE MADE IT IN M & F!

Would you call it an achievement? Are there any supplement ads mixed in with that article?

I only say this because Crossfit has so many more killer workouts than M & F ever has had. I used to be one of those trainers who would read that magazine all the time, and even grab a few workouts from there.

I AM looking forward, though, to what M & F describes as easy, moderate, and hard versions of Crossfit workouts. You don't see any Crossfitters posing after a WOD. Git 'er dun!

muscle and fitness is just the beginning. Wait until the crossfit games are on ESPN. Wait until globogyms around the country start holding crossfit classes for all of the soccer moms. Wait until the globo gyms see the profits that affiliates are making. They will quickly jump on the bandwagon.. Muscle and fitness will convert a few, but a few is all it takes.. Then it will spread like a virus. which will be great, until globogym takes hold

When Greg A. and Eva T. are on the cover I'll take M&F seriously.

Did Fran with a rusted bar and no rack... I guess that is what you get in an outdoor "gym" in the Southern Philippines though.

As RX'd:
3:43 (PR)

Previous PR: 4:27

My goodness, there's some hardcore cynics in here! The M&F article is NOT an April Fool's joke and the reporter who wrote it is NOT a shmoe, or whatever it was someone implied he might be! lol! He trained with us at Petranek for a number of weeks and did his homework. I highly encourage everyone to check the article out on April 7th. It is going to be a great article and it will be a good thing for CrossFit!

have to check that issue out. forgot to log fridays workout. Did 2 WOD's: the split jerk and Indycrossfit's WOD. I was whooped.
First time with spit jerks. I warmed up and worked on form. Once I thought I had it did.
135
155
185
205
225
245 failed
245 PR
a little ugly, hand a little bend in the arms and had to lock out.
Then I went to local Indycrossfit and did.
as many rds in 20min
5 115lbs. pp
10 20lbs. wallballs
15 dbl unders
I was struggling with dbl unders so I did 45 regular starting after 11th rd.
did 13 1/3
think I could have done more if not for damn dbl unders.

amlove21

congrats on the march. sounds brutal.

ugh oh. fran scares me. just got rid of my fran cough from last weekend. 3-2-1 go.

Mark, #27 and JTP, #50:

This should be anything but unsettling and much more than good for business. CrossFit's roots are as an open-source fitness project. The more people exposed to it, the better it can be. This is true for programming and consumption.

As CrossFit has evolved, more and more intelligent people contribute. That can't be anything but good for all involved.

As for how it affects us as consumers, imagine CrossFit friendly gyms being as ubiquitous as current globo-gyms!!!

Like Alex Europa said, by its very nature CrossFit is self-limiting. Still, a boy can dream...

I love the irony of crossfit being shown in a biceps curling/how to get big "chesticles" in thirty days type magazine.

One thing to say to M&F credit, they have been branching out more and more. I have seen articles that have been more crossfit-like over time.

Disclaimer-I am no subscriber but I do enjoy some light reading while on long plane trips.

cant do

my hip is killing me! its been this way for about a month. ive been self medicating but im only 19 and i shouldnt be having these pains at this age right? any way its not a burning pain but more of a pulling kind of cramping/spasm pain. any thoughts.....

its amazing that muscle & fitness is covering crossfit. mainstream fitness adopting crossfit would be great. the opposite would be awful (i know that wont happen).
cant wait for fran tomorrow. shooting for sub 10min.

M/19/160

3:28 as rx'd

Balquatro

My friend had the same problem. It was his IT bands. Check out some stretches online.

So excited I almost want to let my dinner digest and go to my gym and do it before I go to bed.

It's ironic about the M & F thing because I try to convert as many people as I can by word of mouth, but I found myself selfishly not wanting it to go mainstream when I saw that video. I guess it's better for Crossfit in general, but I kinda liked being among the "chosen few" who have seen the light.

Fran was my first crossfit experience! very excited $ tomorrow

I attended the VBCF cert. and I must say it was great. I been reading the journals and this deffinatly put it together and now I got it. The trainers there were very helpful and great. Hell I almost got my first muscle up there. I just wnat to say again thanks to all the Crossfit staff and trainers. I hoep to see you guys again at other certs.

re the vid: pay special attention to the date

Balquatro - see a physiotherapist. Yes, pay a bit of cash for at least one visit to find out what's going on. You WILL need to learn patience, and more awareness of your body. Learn a little anatomy while you're at it, just enough to get an idea what's going on. It's an ongoing lesson ;) It rings a bell for me as I just sprained my right hip a few days ago. Some of the pain I would describe as pinching, and I've likely got a combination of pulled ligaments and joint capsule. Yours is more likely an overuse-type injury, unless you recall some type of impact that might have damaged it.

rule 1: don't work through acute pain. Rest!

I got myself overuse injuries when I was your age that I'm still (finally) dealing with, eight years later. Take care.

#67 Steve
You nailed it. Two Gold's in Boise are bringing in CF very soon. Think they saw the writing on the wall? I wonder how many Nautilus machines they got rid of to make space? Probably not, just squeezed CF into a corner. Well, at least they are trying.

This will be my first TRUE Fran. Screwed up last time and did push press, not thrusters. Cant' wait!

BTW, where are the easy, moderate and hard WODs? They are ALL hard to me! Think maybe he missed the point there?

Strange...I couldnt sleep last night so I went to the gym at 5 this morning...after no sleep, and was thinking of a good workout to do and still be to work on time. So I did Fran. Sure enough, its the WOD.

Anyway, I felt like shiiaaat and did Fran in 8:10. Nothing special at all. I was trying to keep the milk down that I had eaten with cereal a half hour before!

Man and Im going spec ops? You guys are killin me!

40/M/205/6'1"

sub- jumping pu

5:51

Just a shout out to all the folks at the gymnastics cert this weekend. You all did fantastic. Great participation, clear understanding of the principles. I expect to hear the stories of incorporating the stuff into your training.

Long time away from the main page WOD.
today a "luke warm" Fran-5:44
Can only get better! Have a good day.

To Comment #60 - Posted by: Alex Europa

You rock! That is probably top 5 posts I've read here in my short time.

I laugh to myself at the meat heads that are doing the same bench, or preacher curls every time I go to the gym. During the 5 minutes of BS'ing between rounds I know they are watching me jog from my box jump, sumo dead lift, wall ball, presses, to the rowing machine.

There probably thinking "he's a fool" "he's so out of breath" But when I can do the wod, and bust my ass, and get done in 15 minutes, I walk out of the gym with a smile on my face, leaving them still there waiting for their turn, catching my breath, knowing that I'll never go back to that style of gym workout.

Can't wait for Fran tomorrow!

Crossfit Rocks!

#91 SSG_D

You nailed it on the head. I'm sure everyone who does Crossfit leaves the gym with a smile on their face. I'm sure everyone here agrees. We're preaching fitness for survival here (I'm also sure that police and fire agree here too!).

Also, I posted this before, but couldn't find a response:
Does anyone know how much it might cost to open an affiliate Crossfit gym? Maybe the same size as CF Santa Cruz (if that's the one that's on most of the videos).

m/42/73kg
As RX'd 09:10, PR by 47 seconds

2 a.m. B2B Tabata squats - watched the video from "exercises & demos" for inspiration.

17-15-12-12-11-10-10-10 = 97

last and only time:
14-13-11-10-9-9-9-9 = 84

on Monday I'm doing box squats, pseudo reverse hypers, and good mornings. The next day, either weightlifting practice (c&j, snatch) or Fran.

m/30/211/73"
2.3m run- 15:43
CFwux3
"Fran"-5:46
CFwux3
2 m run- 15:03

I have been doing CF since the holiday season, and I have to say that Fran is IMO the benchmark WOD that highlights what amazing shape some of these men and women are in. I watch the video of the unbroken sets of thrusters that some can do and marvel. Amazing motivation.

As far as M&F goes, being a reformed meathead myself (as many of us are here), I totally agree with those who believe that CF will never truly be mainstream. Yes, "faux fit" classes and the number of people who claim to be doind CF will bloom for a bit as media attention increases. However, this mindset of fitness is just not for everybody. It should be, but a. checking your ego at the door b. emphasizing your weak points and c. cranking up the intensity past puking aren't what most people deem a good time.
So welcome the few new converts who join the movement because of the article, embrace the fact that organizations such as my Marine Corps are implementing CF, and be amused at the new "Cross Fit fad" that will soon sweep through all of the globo gyms and MSM.

You know i thought this was going to come up. I'm sure i had a dream about it.

Viktor you woulda been in some serious trouble if you woulda done 3 Frans.

Looks like we are gonna have to buy the next 2 issues of M&F. The one with Crossfit, and the one after with all the letters to the editor from all the muscle heads putting it down. Maybe they have a message board too.
Should be entertaining.

First time really having a go at Fran.
Thrusters @ 37kg, assisted pull ups.
10:59

"Fran"

3:50 PR

Happy birthday Paul

8:26 95 Thrusters, PUs with green strap
225 lbs
FOB Falcon

*99

We dont have time to leer at others, too busy training!!!

34/M/170
3:36

M/34/225/5'11

75lb thrusters
Kipping Pullups
12:47

Correct me if I am wrong, but doesn't Navy Seals incorporate some of the same exercises in their workout regiments? If this is so, I would like the naysayers to tell a Seal their workout is junk.

Jayhawk Pride shall fuel my Fran. Although that game last night probably weakened my heart.

Meeting a buddy at the gym today who is "trying to get back into it". I sent him the link to CF and told him to check it tomorrow - this will be the workout. Trying to convert one more - wish me luck! Great way to start into CF - benchmarking the Fran time today.

Totally agree with Alex's post. ego is a huge deterent. Personaly, I worked out in a garage gym for six months before I stepped back into a gym. It was hard to kick the bodybuilding style. fyi - I hadn't done a squat in at least 6 months. Thankfully, I found a CF friendly gym in town.

Anyone had the thought that after months/years of Crossfit, Ashton Kutcher is gonna come out somewhere and say "You've been punked!"?

*Nightmares*

3:23 - 65# thrusters taking from floor. Dynamax to fully overhead each rep, one break after rep 10 on second round. Kipping pullups, no breaks.

Fran...what can I say? Besides giving me a bloody nose(with the bar of course) she seems like a wonderful woman...pukie says hello. I would have kept time, but the pool of blood i had to clean up threw me off. Can't wait to see what tomorrow brings. Have a great day my fellow CF junkies!

I guess those of whom run affiliates out of a gym will see a slight "growth" in members after this issue is released!!!

10:15, as Rx'd. PR

6:08 Rx... 2:05 improvement over 2/14

I'm pretty surprised because I'm coming off a cold and I kinda felt like crap.

I have to totally agree with Richard (#83). I was down at the cert at CFVB this weekend as well and it was absolutley amazing. Thanks so much to everyone down there who made it happen!

m/42/181/68

no gym today so had to do with 2 x 1 pood kettlebell thrusters at home and the rickety door pu bar.
5:45

Had a breakthrough with the pull up bar at the gym today. I've been taping the palms of my hand and using chalk to combat the foam that's on the bar. As a result, I up my consecutive reps from 10 to 15 before my hands slipped off. I've now taped the bar and found that this is a better option resulting in a consecutive 21 kipping pull-ups. I was kipping away with a big grin on my face.

So as a result I've managed to drop my Fran time by about 2min.

Today's Fran With 30kg/66 pound still cant manage as rxd

3min 38sec.

New PB for me and a burning chest to go with it and strange looks of the nuggets on the treadmill doing their 3 hour cardio workout.

27/6'6"/88 kg

4:53 (PR by 38 seconds!)

11.17
45# thrusters and gravitron PU on 110#

Way to go Russell!

First Fran back from injury. I hate this workout. 7:40 as prescribed vs prior PR of 6:20 or so.

Tariq
m/153#/5'10"/33

36/M/203

Fran
As Rx'd - 5:18 (PR)

Thanks Tony B for Comment #11

Got to Love those thrusters AFTER 40# DB thruster subs for FGB!

As Rx'd 5:16

PR by more than 7 minutes, haha don't ask

40m,72/223
5:38 as Rx'd
Thruster unbroken
p/u- 11/5/5, 5/4/3/3, 3/3/1/2
need better PU endurance!

40m,72/223
5:38 as Rx'd
Thruster unbroken
p/u- 11/5/5, 5/4/3/3, 3/3/1/2
need better PU endurance!

155/M/46

3:06 as rx'd

24/m/205
4:18 as rx'd

That time beat my old pr by 2:30. I owe every bit of that to getting super strict on the zone. Its scary how fast and strong you get after just a short while if your disciplined.

25/m/195/5'10"

Sub 75# thrusters
11:04

As Rx'd

7:38

I found this really hard going. So much so that i still feel sick an hour after.

thanks for the info Matt i will be looking it up

HOOOOOOOOO YAAAAAAAAAAAAAAAA

# 104 IF you GO to NavySeals.com there is a Crossfit WOD posted everyday! People only wine and denounce only because they don't have the heart, will, or the mental toughness to train there body the way we DO!

1,2,3 GO!!!

M/31/5'7/176
Fran as rx'd
3:58
First sub 4 fran. PR by 22 seconds.

27/6'8"/210

5:58

M&F is were I found Istvan Javorek's Power Thrash article, with his great dumbell and barbell complexes. In turn Crossfit was found.

thanks mike good info will do!!

40/m/176cm/69kg

Thrusters scaled to 36kg (80#)

5:40

Last time 4:18 with 30kg-Thrusters.

As soon as my time drops sub 5 min with 80#, I'll rise the load to the recommended 95#.

This was what I thought was a very slow Fran. Then I remembered that it was thruster not push press. It is ok though since I am still recovering from FGB.

Three rounds, 21-15- and 9 reps, for time of:
95 pound Push-press
Pull-ups (modified)

7:47

Not bad considering FGB is still affecting me.

JFG

Longtime lurker here who just learned how to squat and did this as my first WOD (won't be my last).

54/5'8/160

60# thrusters

10:10

Next time will be as RX'd and faster.

25/5'9"/135

5:32 with 29.5kg

m 26 6'2 222

I did this about 1.5 weeks ago. 5:36. Improvement from 7:58 from November.

Reasons:
More focused Zone/Paleo diet.
daily pu's as part of warm-up.
Focus on front squats and flexibility.

as rx'd

7:22

To all you CrossFit Athletes and Affiliates:

The Run Cert is a MUST!

Brian and his crew (Carl and Jeff) did an outstanding job of presenting the POSE Method of Running!
I have a new vigor for running and am looking forward to my client's progress as well as mine.

Keep up the great work Brian, Jeff, and Carl!

37/m/172

as rx'd: 3:46
locked elbows head between arms every rep.

2:42 as rx'd (pr)

I Really rested yesterday and actually took a cheat-day from the Zone... and I quickly came to regret that decision when I saw Fran last night. Ate alot of junk yesterday and I felt it as soon as I finished this WOD. But happy about the PR!

M/41/73.5"/175 lbs

"Fran" as Rx'd:
8:39

Kippping pullups. All sets broken into various mini sets. Previous PR (Feb 27) was 9:50.

41yo/f/155#
lisaq wux1
Fran 5:49:42
65# thrusters dyna balldepth
blue iron woody band pullups

35/m/70/170 indoors 5003ft.
Fran as rx'd (1st time at 95lb)
10:34 Last time @ 75

Crossfit ATM
as rx'd
4:39

7:05, dang guys thats not too chill.

M/23/160
"Fran" as Rx'd:
3:55

bw 170

7:44 as rx'd

+ 24 lb weight vest

10:02

Thrusters as rx'd but pullups strict (with a wall a foot and a half in front of me) but with feet touching the floor between PUs and some toe pushing. (My outdoor PU bar is out of order so I had to use a drain pipe in a corner of my cellar.)

I'm proud of those thrusters. They've always been my weak spot and this is only the second time I've completed the WOD. I think I'd have had a similar time outside.

Looks like it's true. I thought for sure it was an April fool's joke. This is interesting. I love the exposure. http://boards.muscleandfitness.com/ib/ikonboard.cgi?s=83d0547e848041551958651faeb9b84d;act=ST;f=2;t=49541;&#top

10:02 (pr - 13:03 back in December)

Thrusters as rx'd.
Pullups strict (wall about a foot from my nose, no room to kip!) but with a little toe touch between PUs.

I couldn't use my normal bar outside and was stuck with a drainpipe in a corner of the cellar. I think the time would have been about the same, though. We'll see how I do on a proper bar next time.

Medium Fran
21-15-9
115lb thrusters
35lb pull ups
Milton Garage with flurries outside!
All thruster and pups broken other than the 9round thrusters

9:55

bw: 182

As rx'd: 7:20

8:23
50# sandbag thrusters
mix of deadhang and jumping pullups

first fran.

5:13
32 y/o M 204lbs.

did 21 thrusters straight.
my 21 pull-ups fell right apart, 10, 7, 4
I was destroyed by that 21 thrusters. Oh well.

Petey in Kandahar

Haven't been able to CF for 2 weeks. Definitely missing it.. Especially when Fran is the WOD.

Get some, Go again!

Haven't been able to CF for 2 weeks. Definitely missing it.. Especially when Fran is the WOD.

Get some, Go again!

I don't usually post, but I'm kind of excited. I've been doing Crossfit for 9 months now, and just got my first sub 5 min Fan — 4:44.

As far as the article goes, I don't think many get-big motivated bodybuilders are going to pick up Crossfit. What's going to make Crossfit blow up is the when a small college football or basketball team picks up Crossfit for their training program and starts kicking everyone's ass. But even then, I just don't think most people have the motivation to be truly fit, just to look like it.

Fran, 6.20

Friggin amazing, I've done this 6-8 times, have yet to be mentally prepared enough for the impact of the thrusters ...

42/170

As rx'd

6:30 - PR is 5:52

I was kind of anxious of doing Fran since today was my 3rd crossfit workout ever! You guys gave me the creeps last night.

M/30yo/5'8"/189#

Thrusters w/ barbell only (about 40 pounds, right?)
assisted pull ups (I can only do 7 unassisted)

Took me about 7 minutes.

What is the best strategy? Go down to five minutes before adding weight or added weight right away?

M/45/153

6:16 PR
75lbs truster.

"Fran"

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

6:41
--------------------------------------------------------
Compare to 080214

5:31

5:45

6:25 (PR) Improved over last time, my first Fran by 3:05!

52/m/195

Did CFWU

Did modified "Fran" subbing 60lb. thrusters for 95lb. thrusters.
Time: 12:32

Did 21x20lb. dumbell bench press
10x65lb. bench press

Did 45x95lb. bench press for time, and then forgot to stop my watch to see what my time was.

#86 - From Boise also and attending cert. in July. HOPE to be first Crossfit affiliate to open in Meridian area.

#86 - From Boise also and attending cert. in July. HOPE to be first Crossfit affiliate to open in Meridian area.

5:44PR using 2x30 lb db thusters. No bar available today.

I have the issue. I bought it on Friday at Border's. I thought they did a good job.

The guy who wrote it turns in some good training articles...he did a boxing one a year ago and he did one a few months ago with an Army unit.He spent 6 weeks doing crossfit.

Another cool thing about that issue that's interesting is there is an interview with "Golfzilla" (jason Zuback)who actually does quite a bit Oly lifting and there are photos of him doing the snatch and power cleans.

I don't understand what the big deal is.

I've been crosfitting for about four months and love it. I feel no shame in saying that it was Men's Health's "Best Life" magazine that turned me on to it.

Maybe it just seems this way on the message boards, but quite a few crosfitters are some of the most egotistical snobbish people I've interacted with.

I mean, some of guys complain and complain about bodybuilders, globogyms, etc...and then when someone from mainstream takes an interest in cf, you guys complain. It seems to me, if you are going to complain about CF having mainstream exposure, then you can't complain about people who don't CF. You can't have it both ways.

I'd rather the good word get out than stay buried as cult secret.

My god, how horrible! More people crossft!

Excellent. So I should be expecting a rash of calls to come check out crossfit in April then? Let's get these folks out there and teach them to use that muscle for something more than looking in the mirror at. If they're already plenty strong, they should be good CF'ers.

M/24/175

FRAN as Rx'd

10:19-new PR!!

M/22/6'1"/185

As Rx'd: 3:37

34/M/71/180

A few things:

As rx'd 10:31

Did a sprint tri this weekend. Crossfit does make a difference.

Last, a buddy (loyal Crossfit practitioner) did the Bataan Death March Marathon yesterday. Big ups to Clark Smith. Results are not up, but that is one strong anf fit dude!

26/M/165/5'6

A new personal record.

FRAN as rx'd 3:06. I had to lay down for a while afterwords, but it was worth it.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/153

WOD as rx'd

5:06
went @ 7am today...what a difference. made it a point to finish out the thruster with a shrug = Full ROM.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

FRAN
95# Thrusters
Jumping Pullups (bar right at arm's reach)

8:29

All thruster sets broken and I definitely was semi-jerking them on the last set. Then pretty much crumpled at the end there. Hurt so good.

Just got home from the gymnastics cert. It was amazing. Thank you Roger, Andreas, Neal and Russ. This is a cert that everyone should go to. It's so worth it. Also a big shout out to all the attendees and the bacon bunch. Thanks for making it so much fun.

I took a week off to take the family to Disney World (except for a "Tabata Something Else" midway through). What a difference a week makes!
Two weeks ago at the Charlotte cert., my Fran was 4:30 (not a record, I know, but a PR for me).
Today - as rx'd in 6:19.
This was the first real long break I've had in about 10 months. I feel rested because of the break, but hope my conditioning comes back soon.

M/27/214

6:36 21-15-9

Had to scale the weight to 65#'s
Used two fitness bands for the pullups.

25/M/190 4:44 First time doing Fran. I like it, quick and intense. It allowed me to work my chest afterwords, although after the pull-ups, my upper body strength wasn't the same as a fresh workout :).

43/f/5'6

fran

45 lbs thruster

5:40

Well, time sucked...but at least I made it out there to do the WOD. 10:19

Taking so much time off is interesting...I forgot all about that "OMFG! WHAT DID I JUST DO TO MY BODY!" feeling after pushing yourself real hard through a WOD...it took a good 20 minutes to come down from post WOD jitters this time. I had lost that before, and reached a nice plateau of post WODness...

7:43

Are there any crossfit gym within 45mins of Bedford Va. I'm going to be there for a couple days this weekend. Looking for a couple of good workouts.

Are there any crossfit gyms within 45mins of Bedford Va.

Are there any crossfit gyms within 45mins of Bedford Va.

27/M/5'10"/170

13:30

M/19/188/5'6"
As Rx'd: 4:55 (PR)

M/5'10"/195/39

6:06 as rx'd

m/23/257/6'1

Alright here it goes. Don't want to take up too much time. I have been doing crossfit for about 6 weeks and I love it. Played college football for the past 5 years and was introduced to crossfit as a means to lose the "playing weight". I have lost 20lbs since i started and want to get down another 25 or so. I feel myself getting stronger and love the competitiveness to the program. Just did my third "fran" with a time of 6:40. I still do jumping pullups to keep the intensity up but its almost 8 minutes faster then my first fran. We focused on olympic lifts in college so I feel very comfortable with those but still have a long way to go with everything else. I now teach in Florida but did this fran in my driveway on long island in about 30 degree weather with some rain, what a good time!! I am hoping to get to albanycrossfit next week to get some work in when I go back to visit friends where I went to college. Moving back to the northeast this summer to take a graduate assistantship to coach football at the University of New Haven in Ct. and I definitly plan on implementing crossfit into the training program. Sorry for taking up so much space but I have so much respect for the program and even more for ALL of you that do this and which helps keep me going. If anyone has any advise or tips to help me out it would be greatly appreciated. Thanks again.

31/m/190

as rx'd

4:38 (tied my PR)

Mogreene - awesome job! Congrats on the PR.

37/m/6ft/150

7:35 thrusters scaled to 75lbs since i'm skinny and all. pretty heafty improvement over my last time at the same weight. last fran was 8:12. I'm getting better every time.

Rx'd

6:46

Greg A warmup no pullups row 1k

FRAN ASRX'D IN FIREFIGHTING GEAR

10:23

wow that was brutal

ssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssss

Freddy,
Quit f@#%ing around and just do it in under 3 minutes! I know you have it in you.
Today is your day!

-Dutch-

#99

Ask that loser why SEALs, PJ's, CCT's, Marines, and all other forms of special operations (careers where fitness and strength can save your life) have adopted CF. Idiots like that piss me off.

Thanks Coach!

#60 Alex Europa

You stole the words right out of my mouth. I agree that people are too lazy to do a 20 minute (more or less) workout, especially when your used to resting 5 minutes between sets. I can't get my friends to come back after one day of Crossfit. It reminds me of when I used to bring my friends to work with me and my dad in his construction company. My dad worked us so hard that they wouldn't ever come back another day.

However, I'm not bashing on 'meatheads.' I encourage them to try these workouts b/c if they're already that strong, they should be excellent Crossfitters if they dedicated themselves.

P.S. Why does this post area not recognize 'Crossfit' or any form of the word? I mean, shouldn't it already be in Websters dictionary?

fran as rx'd
mike-5:55
drew-5:34 (1:36 faster than 2/14--amazing how much faster you can go when you're doing the workout head to head)

great to see CF getting some press, but I just don't think that it will ever become "mainstream" in the form that it is now. If the globo-gyms pick up on it, it will be watered down because of the level of committment that is required. People will want to see the results, but will be unwilling to put the time/effort into actually doing the workouts the way they are meant to be done. That's my opinion, after doing CF in a globo-gym for a few months and noticing how little most people actually do when they are at the gym...have a great monday...

4:47 (PR) - last time was 5:25

Didn't feel great today, but I'll take the PR.

29/m/210

5:55

first fran as rx'd
7.23
knocked 5 seconds off my last time when i used 15kg DBs instead of a bar
very happy man

Fran
BWT: 185
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; 9)

Time: 17:36, less than a minute slower than my best, and I was deliberately taking it easy because I didn't sleep well. Shows me I should be able to do much better. Threw in a couple of power cleans because I do pullups in the cage.

as rx'ed

4:25, 6:20 last time

I am a diehard and I have trouble sometimes getting psyched up enough to do this program. Can't see everyone just jumping in like it was some fad like Jazzercise. The reason we get the neuro-endocrine response we get is because we are forcing our inner-gyroscope to adjust to extreme body movement which is hard and people by and large don't like hard. Now I do believe CrossFit will dominate where it should: military and police PT and will matriculate into strength and conditioning programs for college and professional athletics. Can you imagine Tim Tebow doing Eva or Nate. The concept that CrossFit will go Globo is absurd as Coach can control the affiliates. If the culture will not be present, nurtured and preserved he doesn't have to give or renew an affiliation. I've wondered what would happen if Nike wanted to drop $20M on coach for marketing rights and made Nicole, Annie, Eva, Greg and OPT stars. Hmmm. That would be a Howard Roark moment if there ever was one.

30/M/190

As rx'd: 12:32, 9 seconds better than last time.

John

M/38yoa/158lbs.
Warm up:
1 mile run
WOD: 3:48 as rx'd
Cool down:
30 med ball slams/30 back extensions
1.5 mile hill run

As rx'd 8:02 PR

Previous PR 8:38
Still well off-pace from the rest of you monsters but I'm starting to catch up. Thanks, Coach!

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

Training Ground, Greeley, CO

Nic - 28/175 WOD as rx'd
5:32 - made sure to get full ROM on Thrusters

Nice work T, 7am sucks!!

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

26/m/295 lbs

FRAN: 7:25 PR!!

22/180/6'

4:42 Rx'd

45# thrusters/jumping pull-ups
6.10

25/m/185/5'9"

as Rx'd
5:24(PR)yeah!!!

still staring that 5 minute mark in the face!

viva la revolution!

first fran ever. Was a day behind so did FGB yesterday, and ouch!

thrusters are one of my worst exercises so i subbed 75# instead of 95#, wantd to keep intensity up.

Fran:
5:34

got a new pull-up pr on first set doing 21 reps all unbroken!!! last pr was 15!

hit myself in thenose with the barebell on one, ouch.

after looking at my time and how much better my thrusters were today i whish i had sucked it up and went to 95#. great workout either way!

oh and after only 2 1/2 weeks into crossfit already got my roomate checking out the site, hopefully i can convert him.

As rx'd (7:42) I sold out today and achieved a PR, then i went home and ruined it with three celebratory Heineken's! Take care cross fitter's and Aloha!

John in NY 48/68"/160

Took the last 3 days off.

No Fran. Went to the orthopedic doc this AM for tendonitis in both elbows. Got cortisone shots in each. Doc says zero upper body work for at least a month. Looks like a lot of Nancy & Michael type sustitutions for a while.
Will figure out a sub & post results later.

32/F/5'10"/155#

Couldn't get my mind right on this one today. Fran always psyches me out.

Female Rx w/ 65#
5:49 (four seconds over PR)

As Rx'd, 8:55.

27/m/180

Fran as rx'd: 3:59 (PR)

As an aside, I get a lot of questions (mostly ball busting) on how the zone diet is working (and on my lifting shoes, but that's a different story).

Last Fran happened to coincide with Day 1 of the zone diet for me...my time was 4:32. Two weekends ago, I attended the Level 1 Cert at Ranier Crossfit and scored a time of 4:04. Today, I had my first sub 4 min Fran w/ a PR of 3:59.

Although, it's hard to say that these improvements are solely the direct result of my diet, I would say, at a minimum, that the diet doesn't hurt. With the other benefits of decreased body fat, weight loss, better sleep, etc, I would say the diet is well worth the time and effort.

Enough, most of you will never read this anyway

CAM, Mwade - thanks again! definitely couldn't have done that by myself.

29/m/220/6'0"

Rx'd 5:32

7:46 - 26sec better than previous

As Fragged

4:57

M/25/210/6'4"

Fran- 4:51, as rx'd (5 sec. slower than last time...damn it.)

5:05

pr by 1:39

080214 was 6:44

First real Fran today...95# thrusters and unbroken sets. 8:50

I felt good when I was done so I did 2 more full sets...135 reps each, and I'm done. You can put a fork in my for a couple of days.

I ran my first official 5K this weekend. I finished 12th overall(21:39), 2nd in my age braket(20-29) and 1st amongst the folks in my office that ran. It was good!

Alright here it goes. Don't want to take up too much time. I have been doing crossfit for about 6 weeks and I love it. Played college football for the past 5 years and was introduced to crossfit as a means to lose the "playing weight". I have lost 20lbs since i started and want to get down another 25 or so. I feel myself getting stronger and love the competitiveness to the program. Just did my third "fran" with a time of 6:40. I still do jumping pullups to keep the intensity up but its almost 8 minutes faster then my first fran. We focused on olympic lifts in college so I feel very comfortable with those but still have a long way to go with everything else. I now teach in Florida but did this fran in my driveway on long island in about 30 degree weather with some rain, what a good time!! I am hoping to get to albanycrossfit next week to get some work in when I go back to visit friends where I went to college. Moving back to the northeast this summer to take a graduate assistantship to coach football at the University of New Haven in Ct. and I definitly plan on implementing crossfit into the training program. Sorry for taking up so much space but I have so much respect for the program and even more for ALL of you that do this and which helps keep me going. If anyone has any advise or tips to help me out it would be greatly appreciated. Thanks again.

5:10 as rx'd
21-21
9+6-15 legs went limp...
9-9

Bwt: 134

As Rx'd

2:25 (pr)

Think I need to get faster at the thrusters to improve on time... ugh

8:40 sux.

15# DB's for the thrusters, and jumping PU's

3:56

4:40 as Rx'd (PR)

Damn, I have to split that time in half to compete with the awesome people. How the hell you do it that fast at 134 Speal is beyond me!

27/m/5'10"/151

9:10 (PR by 2:12 as compared to 02/14/08)

75# thrusters (still my weakness)
kipping pull-ups

CrossFit Snohomish Jeff Vale Trainer
As rxd
6:14

39/f/139/5'0"

WOD
1K warmup on rower
used 45lb only
did jumping pullups

10 minutes exactly on the nose

good quick workout

M/27/175
CFWUx3 (only 5 reps on pull-ups)
WOD as Rx'd: Fran-2.54 (pr)

11:20
I had to do sets 2 and 3 with jumping pull-ups.

One set of 21 Jumping Pull-Ups and 40 Kg Thrusters.
I couldn't do the two other sets because my body just shut down.
I can't stand being out of Gainer.

/Fan

24/M/205
9:15

40# DBs for the thrusters. I've never tried those before, and needless to say, my legs aren't real thrilled with me at the moment.
Kept having to take breaks on the pullups; need to work on my overall endurance.
Woof.

34/M/77kg

As Rx'd:

5:46

4:50-- tied PB.
quads were a little sore this am.
but felt good.

First Fran

Rx'd: 3:05

Get SOME!!!!

45/M/180/73
75# thrusters, dead-hang pu's

13:40

45/M/6'/180

TIME: 4:33 AS RX'D

THRUSTERS DOWN TO 12 INCH BOX UP TO ARM LOCK OUT OVER HEAD. PULL UPS WERE KIPPING CHIN ABOVE BAR. ALL SETS WERE UNBROKEN. COACH WOULD BE PROUD! I THINK.

DID MUSCLE UP PRACTICE AFTER.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

I Did It.....I Did It.....woo-who! I know I am still in a league of my own...
....."Behind the CF Warriors.....but I did it :)

I used my 45lb olym bar (no addt'l weight) and alternated reg and jumping pullups

5:15 38/f/newly released from my coma.........

I LOVE FRAN!!

M/29/170#

As Rx'd with a PR of 3:08 today...YES! Sub-two is just around the corner!

As Rx'd (42.5kg)
4:55pr
previous best was 6:21

Mark
48 yoa; 157 lbs
7:50 as rx'd

I got a little excited...I meant sub-three. Who do I think I am...Superman or something?!

CFWU x1 -PU +700M row

WOD As rx'd 6:49

New PR by 3 minutes!

:)
Could have shaved off more time but i didn't wait long enough after eating a zone bar and subsequently had a lot less energy to complete the workout. Felt pretty weak!

Did FGB with my smoking hot fiancee on Saturday-she scored a 333 and mine to my 288. Despite her wanting to cry somewhere in the middle of the second round of SDHP, we both left the gym shaking and smiling-God bless Coach G and the rest of the gang

Second Fran ever.
As Rx'ed 9:20 (PR!)

Last time 19:45!!

40m/187#/5'7"
680 r0w
CFWU X 1

As Rx'd
5:49 new PR!
Asthma is getting way better...i can see how if the stations were set up better and i didnt have to share i could shave off more time. met a few more trainers that recognized we were doing crossfit. got invited to check out their gym. hoping that we can train there...also getting excited about the Level I cert in Maine.
Asthma Boy out.

Fran as rx'd at women's weight (65lb)

8:53

Today is MattyB's last day in this damn sandbox. He received his walking papers and is headed back to the States. Much deserved, awesome job. We were all better because of his friendship, hard work, and for just being a great Airman. May you never have to come back around this one lamb town again. Only fitting to have Fran as his last workout over here, very motivating and one of the favorites.

MattyB: 4:36 PR by over a minute
Scotty: 4:52 PR by over two minutes
Sheryl: 17:34 first time around using a 45# bar
Brandi: 13:55 first time around using 35# bar

Cannot wait till we meet again. Crown Royal will never taste so great!

SWEET

4:13 RX

This was my first time doing fran since I completed my level 1 certification at one world on the 22nd and 23rd where my personal record was 5:42. My next goal is sub 4 minutes.

M/28/190/6'0"

As Rx'd: 9:59

First time Fran. So bad. 9:30 45# Thrusters, blue band PU. Always lose time on WODs involving PUs. Can't do one yet. I'll get there.
F/138/5'9"

AGE=27
BW=187

3:05 RX

Here it is on video:

http://www.youtube.com/my_videos

Question for you CF fanatics....When I do pull ups in a workout for time, is it better to do jumping pull ups when im at failure to complete the set or rest for a little bit and complete them kipping?

9:05
last time 12:10. Met my goal of breaking 10 minutes.

7:33
2 min slower than last time and I felt much worse afterwards too. I wonder if it's time to take a week off.

Fran as Rx'd
4:52-PR (previous was 5:40)

m/36/185

as rx'd 13:06

Max HR=188
Avg HR=174

f/33/??

Feeling a bit better... laying off one more day.

12-something, first time as rx'd.

Wore my Again Faster t-shirt hoping that would get me going, but I think I actually need Jon Gilson there screaming in my ear.

Am almost too tired to chew the sandwich I'm having for lunch.

25/m/6'4/190

as rx'd- 4:12
31/m/5'8/168
as rx'd- 4:06

Out of Athletic Club Northeast Atlanta.

as RX'd 5:28
PR is 4:58
Thrusters were strong, pullups not so much

m/20/170

as rx'd 9:34 (PR by just over 1 min)

felt good. thrusters are the weak point but they are improving each time.

M/38/77"/215

5:52 As Rx'd (PR)

as rx'd
6:40

pull-ups on swinging/rotating bar make it tough!

M/20/73kg

As rx'd: 9:26

Exactly the same time as last time.

7:40 (72lb Thrusters though)

I drank a bottle of wine and a couple of beers before bed last night. Rolled out of bed at 9am. Slammed a Rock Star (sugar free of course) and PR'd Fran on video. I guess all the planets were in perfect alignment or something like that.

2:37 as rx'd

I am never gonna do Fran ever again. Yeah right! Still room for improvement. I broke up the last set of pull-ups 5-4. I have been hitting a lot of PRs lately.

Taylor 185: 6:41
Al 175: 9:27
JJ 230: 7:28

Taylor 185: 6:41
Al 175: 9:27
JJ 230: 7:28

Fran at 5,500 feet...It is going to be painful

Servus

As rx'd, 9:18.

PR by 3 minutes (haven't done Fran in a few months).

M/35/56"/175lb

First Fran: little disappointed, I will do better.

6:06 as RX'd

32/m/210/6'5"

5:49 PR by 1:09

Very happy with this time, it was a huge improvement over my previous best. I actually think a sub 5 minute Fran is within the realm of possibility for me now. First and last set of thrusters were unbroken, last set really drove up which helped get bar all the way up using less energy. Pull-ups (strict) were still a mess, 11-5-5 first set and the last two were broken all over the place.

PR, baby.

9:53
65#.
All broken sets.

But, this is only my second real Fran.

My first WOD with CF ever was Fran. I did it with just the bar (45#), and hung with Pukie after the first set. Oh, I had to do jumping pull ups after the very first 12. (Kipping wasn't even in my language.)

I didn't even bother timing that first one. I was lucky to just finish.

So, I figure that this is a significant improvement. Bring it baby!

If you don't watch out, I might get cocky and whip out my blue thong-o-tard again.

--Grant

Well....started with a 3000yrd swim, 5 mile run then this. Used 65lb instead of 95lb and all pull-ups were dead hang.

#271 - freddy c.

Nice PR! I did something simliar, had a few beers while brewing up another 5 gallon batch of beer last night. Went to bed way too late, had to get up early, got into gym late all hyped up on caffeine and banged out a PR by 1:09. It was not anywhere near your PR, but good for me none the less.

Raze: I got about 2 hours of sleep. Still PR'd, but could have done better if I had slept.

Freddy: Finally! Killer work man! That's a serious PR!

18/M/5'10"/170

as Rx'd: 7:05(PR)

Thrusters kill.

OH MAN!! I forgot to say how long it took me. 6:58

47 5'10 190

cfwu minus pull ups

as rx'd 6:15

pr and did all p/us w/o going to jumping p/u

kipping form still rough but it is getting a lot better.

34/m/163

new PR 5:33
old PR 6:28

M/26/175
BIAP EOD

FRAN as rx'd
4:00--PR!
(couldn't move for almost double that time afterwards)

Fat Fran: 115 Thrusters, 12kg Pull Ups, 21, 15, 9: 9:58.

Speal and Freddie tearing it up! congrats boys...

Is this whole circuit done 3 times? Or is it just 21, 15, 9?

alex
18/m/6'2"/175

as rx'd
7:32

really got to work on thrusters though

M/5'9"/160

As rx'd
5:10
CrossFit ATM

Thank you Freddy!
Congrats.

greg's warm up

Time as rex'd

6.55

1.30 slower then last time :(:(

Felt Very Very Tired:(

as RX'd 11:30 first time!
last time 2/14 - 9:15 w/65lbs. I thought I couldn't do 95lbs. I was pumping myself up for 75lbs.. Coach Keith wanted me to do 95lbs., and I am glad. I realize now I can do the weight, its the pull ups I need to work on. Thanks Keith for pushing me today to find my true strengths, and what I should be working on.

M/21/170

Fran as Rx'd; 3:58

To Roger, Andres and Russ-Thanks for a fantastic weekend at the gymnastics cert! Incredible coaching and you guys definitely brought the pain! I highly recommend it to anyone, and I really believe the skills you teach can take anyone's training to a new level. A big thanks as well to Tucker and Jason from GSX for awesome coaching as well. To Allison and all the guys-it was a blast meeting, training and learning from all of you. Can't wait to see all of you again and I hope I'm not the only one who's sore in literally every muscle in my body!

32/M/204

Whew!

As Rx'ed 4:41 new PR! (old PR of 7:24!)

The last time I did Fran I was demonstrating CrossFit to a couple friends and I blasted through it, but I didn't have a timer running. I'm glad I had a strong effort today!

nicely done Freddy!

32/M/204

Whew!

As Rx'ed 4:41 new PR! (old PR of 7:24!)

The last time I did Fran I was demonstrating CrossFit to a couple friends and I blasted through it, but I didn't have a timer running. I'm glad I had a strong effort today!

Fran as rx'd:
14:30

First attempt at an unscaled workout (and one of my first cf workouts ever). I was a little over cautious with the intensity and could have gone a lot faster. At least I have lots of room for improvement.

Been sick for weeks,

This is the 1st workout back

As Rx - 9:48

a little more than 3 minutes off of my PR

This was my first attempt at fran... I now have a new found love.

4:26 As Rx'd

21/m/5'11/181

14:45

2:42 as rx'd (pr)

I Really rested yesterday and actually took a cheat-day from the Zone... and I quickly came to regret that decision when I saw Fran last night. Ate alot of junk yesterday and I felt it as soon as I finished this WOD. But happy about the PR!

4 min flat,,, not my best, but as always left me in a daze!!!

Second time for Fran

as rx'd
5:08

last time was 8 something...sweet

After having a day to think through everything from this weekend's Level 1 Certification in Virginia Beach, I have the following thoughts:

- Coach is hands down the most engaging human I have ever been around. Intelligent, quick, thoughtful, witty, enthusiastic, and genuinely kind. Regardless of how many times I've read/heard nearly all of the information presented, hearing it directly from him reinforced/tied everything together. Simply amazing.

- Mechanics, technique, and form are so crucial to each of our movements, and there are so many little adjustments to be made, that coaching is absolutely necessary for CFers, at least occasionally.

- The CF community is truly special. Being around 75 fellow CFers was quite literally a dream come true. Everyone, from Nicole & Greg to Pat & Thomie to the trainers (particularly Drew Thompson) to all of my fellow attendees was supportive and enthusiastic throughout the entire weekend. So much energy in that box.

- There is nothing quite like wanting to rest during the 6th round of 7, of 10 med ball cleans and 10 med ball thrusters, feeling your hips and thighs about to give out and your lungs exploding, but then having Nicole stop right in front of you with encouragement. Nothing like it, worth the cost right there.

- A special thanks to Tom and Ross for the company throughout the cert, and to Travis from VB for the faith in my first MU on my first attempt. Don't know if I would have made without you.

Stephen Flamm

32/m/195

did 110lbs for thrusters

3:42 (PR by 11 sec)

"Fran" as Rx'd, my first.

10:17

Kicked my asterisk.

35/m/178
14:45 as rx'd.
I've always sucked at Fran, due to lousy press strength - I just can't crank out the thrusters. In about a week, I'm going to start Rip's program for putting on muscle - 3 days of heavy lifts a week and a gallon of whole milk a day. In a few months I'll try Fran again and see how much of a difference it makes.

9:54

first sub 10 min Fran.

Mr. Rogers
age;24
6'0 192lbs

fan as Rx
5.49.82

51/M/152

6:09 PR

Scaled, as usual, to 85lb thrusters. I'm stunned and delighted, by yet another dramatic improvement, 1:39 over last month's Fran. Must be the Zone. Thanks Coach AND Dr. Sears!

34 M 195

6:29
ATG on the Squat Thrusters

Is it just me or has their been a lot of improvements in everyones fran times. I just cant believe how many people are getting sub 3's and pr's. I'll have to step up my game.

40/m/5'10"/165

16.27 as Rx. My first Fran. All sets broken.

32/F/140

Fran 11:48
FIRST TIME DOING ALL REAL PULL-UPS! YEAH!
Last time I did 9:29, but I'll take the two minutes and real pull-ups over jumping pull-ups.

65# thrusters: 15-6, 5-5-5, 9... wrist pain not as bad as last time, but still there

"Fat Fran"

15-12-9

thrusters, 135lb
pull-ups, 50lb

8:28

Last time was 9:50 with 44lb pull-ups and taking the bar off racks. This time was off the floor. After Jackie earlier wouldn't have had the leg speed for regular fran so hit the heavy version. That's me done

Cheers, kempie

30/5'9"/160lb

As rx'd

6:34 PR!

the met-con gods are slowly beginning to forgive me. i only felt like heaving up one lung instead of both.

but i franned until my heart pumped battery acid...then i franned some more.

as rx'ed
6:44

First day back after 2 weeks off
3 X 10 of Samson stretch, shoulder press, 95# dl, overhead squat, pullups, situps
Weighed in at 198

5:24 today - last time was 6:03

Glad to see the discussion. I would urge everyone to wait until they've actually read what we've done before just tossing us into the "meathead" bin of M&F past. We've actually done a lot more in the vein of CrossFit that I'm hoping I can get all of you to check out. But let's start small -- let's start with this story and go from there. I know we have to earn your trust, being the "schmoes" we are. =)

For the record -- never did the Fran in my six weeks of CrossFit. Petranek's stories about it were enough to steer me away from it! But I probably need to give it a go.

Fran as rx'd 4:41. Former PR was 5:36.

Followed it by:
4rds for time of 400m sprint, 50 squats: 15:44
not the best time I have had, but good for me considering it was 3 min after Fran

m/26/5'9/190

as rx'd

6:28

29/M/180

As rx'd: 6:06. 1:38 faster than previous. Maybe it's cutting down to 17 blocks from 20 and going 3x fat. Or maybe it's just sheer will and determination. Whichever, I'll take it.

as r'xd-6:05, one min. slower than PR, just completely gased after 1st rd., lingering effects of recent head cold? & definatley bad fueling yesterday.

3xcfwu sans pull ups

4:31

I seem to have a knack for calling this one workout, last time called it day before; this time, told myself this was what I was going to do.

pre: rom amudsen wmup
post: back extensions

6m10s 33s improvement over last time
Thrusters still elude me, my grip seems wrong.

bw 150 age 39
#75 thruster
pull-ups
6:57

Tall Jerks x 3 x 4 - 30kg
Snatch x 1 x 40-50-60-70 kg

"Fran" 3:03, pull-ups were awful today after a month off of CF WOD's

F/138/5'9"
Correction from earlier post(as if anyone reads these!): Used 65#, blue/green bands for PU. 9:30

M 33/151/5'7"

Fran 75# Thrusters, pull-ups as Rx'd
9:32

13:20

first round 3:30
second round 6:30
third round 3:20

afther the first round i had to wait for 60 secs to catch my breath.....(first time as rx'd)

totally dead!!!

Doing Fran tonight because the school gym will have less people and I am currently writing a script that is due tomorrow. I have added a couple of friends to the crossfit family. This is the first time I've had someone to workout with in 2 years! They can't do anything as rx'd, so there starting out on the brand x scaled WODs. It's about time I "payed it forward"

I just wanted to thank COACH AND EVERYONE ELSE involved in making this site and program FREE for all. It's given me so much and asked nothing in return. I can't believe the things I am able to do now, I thought they would be pipe dreams that I would spend a lifetime chasing and never reach no matter how hard I tried. THANK YOU

11:31

Christin - I'm reading! Not very many girls post and I appreciate it! :)

20/m/170

4:37

M/31yo/179lbs/6'

75# thrusters, about half of the pullups jumping.

15:26

So slow. I knew it would take me some time to do, but I figured I'd clock in around 10 minutes. I had a friend video me, and looking at it my thrusters looked sloppy. I didn't realize that I rocked forward near my toes so much on the squat.

Well, here's to improvement. I was thinking I would post the video on youtube so I could show some of these workouts to friends - but I'm not showing this one to anyone. ;)

3:58 ax rx'ed, +9 sec PR

31/m/195

As rx'd, 10:58

Great workout

M33/181/6'2.5"

5:52 (PR)
Compare with 7:30 on Feb 14th.

Thrusters 14,7
Pull ups 21
Thrusters 5,4,3,3
Pull ups 9,6
Thrusters 4,3,2
Pull ups 9

The Thrusters were easier than before.
First round was about 1:30.
Second about 2 and something.
When I started CF less than 4 months ago a could barely do 10 pull ups. Now on Friday 28th I did 33 (and two failed attempts at the 34th). I was also very surprised that I could do all 21 Pull ups for the first time without a break in Fran. Also great improvement on the Thrusters. I was aiming for sub 7, based on how bad the 7:30 felt 6 weeks ago but did sub 6. Happy with the improvement. Aiming for sub 5 within 2 months. Should be doable. Maybe not without Pukie though.

Seems also that I have a couple of new CF converts at the local gym. Arto did his second WOD today. 6:11 is not bad for 165 lbs guy as a second WOD :)
He did Lynne on Friday and did IMO a quite impressive 136 as a first CF work out.

A lot of weird looks at the gym during todays Fran and I'm sure there are new converts to come.

29/m/6'3"/200

as rx'd, 6:21

probably need to get lower on my thrusters, though. otherwise, felt as good as franly possible.

65lb
7:22

J: 2:25 (pr). Another testament to the cricticallity of rest in the potential for growth. Took one full cycle off, then did 2 days on, 2 off prior to this Fran.

23/M/71"/175#

Fran as Rx'd

95# thrusters

9:55

Second time doing a "real" Fran as Rx'd. PR by 3:30 minutes!! Laura, one of the other CF instructors at Crossfit Northeast GA, was the driving force. I want to be like her when I grow up, she is AWESOME! I can't wait to try this again soon.

5:13 as rx'd

F/25/135

wow, first time back to crossfit in 3 weeks due to wayyyy tooo much schoolwork...(damn engineering).

disappointed myself, 2:56 slower than my last PR
Fran, as rx'd
time: 10:58

M/50/6'/195

75# thrusters and some assisted pull ups
time: 11:31

Last time on Fran was 16:20, but I took forever on pulls ups, resting as needed to do all dead hang. Read on Brand X that this is meant to be a 5-10 min workout, so this time I tried to go faster by doing pull ups to failure and then using assist machine to keep pace. Even with 75 lb thrusters I was slow, and I was getting forward on my toes. Needless to say, alot of work to do and alot of room for improvement. And yes, I was wiped out at the end (and in the middle- and well ... pretty much after the first 15 thrusters)

My first time doing FRAN. I didnt do it as Rx'd because I had never done thrusters before and I did Diane yesterday.
65# thrusters
Total time: 6:39

M/20/175/5'10
First Fran ever, at 7200 Ft.

10:35
Im getting a lot stronger but the thrusters killed me. Cant wait to do it again.

as rx'd: 4:11 PR by :48

left a nice "sweat angel" on the ground

Fran Lite

subbed 30 lb dumbbell thrusters

5:03

Faster than expected...I can increase weightnow; pullups are really good - only broken set was 13-2

26/m/195

pr 4:31

Freddy, you ARE an Aztec God. Congratulations, tough guy.

19 / f / 142 / 5'7

Warrior PE, aka martial arts, this afternoon... some fun fighting - getting into and out of chokes, mostly.

fran, scaled
21 - 15 - 9
Thrusters 65pounds
pull-ups, used 40 pounds assis
Time- 14:00

its a good time for me - my last fran was 15:50.
fun times

Crippled Fran. Leg still in a brace for 4 more weeks.

21/15/9 Pullups ring dips
4:39

Pullups slow, can't kip effectively.

Pistol practice on left leg.

27/m/6'3"/168lb

120lb pulldowns
60lb thrusters with dumbbells

11:16

Man...the day I can do an RX'd WOD, haha.

39m/5'-10"/185

WOD as Rx'd
4:15
Bettered my time from last by :10sec yippee. Next time sub 4:00.

Just a note for those that read these...Last week we lost one of the guys I work with due to a smoke explosion in West L.A. Brent was a 10yr. veteran of the LAFD and at 6'-4" & 265lbs he was a bear. Just a reminder that we should live our lives to the fullest as you never know what is around the next corner. Thanks Crossfit for keeping me in shape to do my job and promoting dedication and perseverance. RIP Brent Lovrien aka "Lovey".

33/m/5'6"/135lb

100lb pulldowns
60lb thrusters with dumbbells

5:52

42 yom 193lbs
Finally sub 3:00 min "Fran"
2:39 as rx'd
Freddy C. can I officially join the over 40 group now.

37m 185
6:07

M/34/145

AS RX'D 6:57

CFWU (w/o PU)

10:03

First Fran, also first thrusters. Started out at 75 then scaled down to 55, and eventually went to just the bar because my form was bad.

Need to get myself a medicine ball. Fran, you haven't seen the last of me.

Did some jump rope. The Buddy Lee System works! I got my form a lot better, got in more jumps per minute than ever in my life, and even managed a few decent double unders (and one triple under) just from the tips on his videos.

Crossfit is definitely the best thing out there.

4:25 (PR by 1:15)
I want a Sub 4 next.

Ugh, subbed 75lb thrusters, otherwise as RX'd.
10:59

Question: A lot of people specify kipping pull ups when they post times. I thought the default pull up was kipping. Are pull ups assumed to be deadhang or kipping if not specified?

8:55

The pullup bar at the globogym I go to is slippery. I can get maybe 5 at a time before my hands start slipping off. any advice?

My time sucks. It wears you down stopping and starting again, especially pullups.

Fran lite

subbed 30 lb db thrusters

5:03

faster than expected...I can increase weight on thrusters now; pullups are getting stronger, only broken set was 13-2

#363
yes, kipping pullups are the default.

25/m/175

First ever WOD post after dabbling in CF for the last several years. Time to get serious...

7:50 for Fran

Still doing assisted PU for elbow pain..... but it's getting better

6:24

Still doing assisted PU for elbow pain..... but it's getting better

6:24

Dutch....you called that one.

I'm just hoping he posts it on our site tonight...not sure I got the look of shock on tape, but his reaction to the time was priceless.

Great work Freddy! Maybe I should start drinking?

Dutch....you called that one.

I'm just hoping he posts it on our site tonight...not sure I got the look of shock on tape, but his reaction to the time was priceless.

Great work Freddy! Maybe I should start drinking?

42yom 182lbs

Fran: As Rx’d.

7:47. (21’s unbroken, but took too much out of me I had to break up everything else after that).

6:15, as rx'ed

Thrusters were split up though.

It's about 15s slower than my last PR, but I'm going to blame the last few weeks where I barely slept, ate badly, etc etc to get my fourth year design project done. I'm still quite happy with the time though :)

42yom 182lbs

Fran: As Rx’d.

7:47. (21’s unbroken, but took too much out of me I had to break up everything else after that).

As Rx'd:
5:08 (PR by 2:28)

I can't believe that I was so close to a sub 5...I thought that would be months away. Learning to kip my pullups was pivotal in improving here. Having someone to push me was crucial as well.

Ken C...

I couldn't have done this without your help. I appreciate this more than you know. Thanks again.

8:21

18/m/160

22 minutes last time I did Fran, I was new at Crossfit and I did 70 lbs thrusters and jumping pull-ups.

14 minutes this time with 90 lbs thrusters and strict pull-ups.

29/f/155

Used some help on the pull-ups. Next time I am going rx'd if it takes me an hour! Did 65# Thrusters.

Time = 10:06

7:43 as Rx'd
need to drop lower while doing thruster. All sets broken except for middle thruster and last pull ups

age 18 bw 170
6:17 as rx'd

pr is 5:23

could someone post a link to the Zone workout everyone is talking about?

47/M/215

6:37 PR by 45 sec.

11:47

Shelly: 31 F 130 5'4"
"Fran"
21-15-9
60# thrusters
pull-ups

Time= 13:45

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

Time= 7:28

50/M/5'6"/185

Fran as Rx's

10:50

First time with kipping pull ups on Fran instead of jumping pull ups! How exciting!

11:08
65# thrusters, kipping pull ups

Erika

28/M/195#

as rx'd, 4:38 my best time yet.

46/M/185
#4 assist
PR 10:31

32/M/165

As rx'd: 4:35

First time back in a great while. Strange days these have been. Good to see some familiar names.

37M/5'10"/164.5#

As Rx: 3:27.

PR by 41 seconds.

Fran
M/165/5.9
6:11

23/m/152

with 75lb thrusters 11:46

m/26/6-4/215

Sub 2 pood KB swings for pull ups...finger injured

5:08

4:21 as rx'd

30M/5'10/180

9:45 As RX. Getting stronger.

21/m/190#/6-2

as Rx'd and still shaking

4:45 (tied my pr from last time)

it was my roommates 21st birthday weekend, so i gave up any type of diet and got all my nutrients from alcohol. lol. definitely did not help.

16/M/132

I love this one!! Quick and easy but you feel it.

9:23

m/210/30

3:56 (pr)

with Mrs. Clovis counting and motivating me by calling me girl names. Hell.

35/m/205

8:42 PR old PR was 13:37

Some of you guys are absolute studs! Great times.

34/M/160

As rx'd 5:18
(PR by 1:30)

New PR by a long shot! Old PR 7:42 and today's time was 5:27!

It helps to not be injured and have someone competing against you.

New PR by a long shot! Old PR 7:42 and today's time was 5:27!

It helps to not be injured and have someone competing against you.

Used 60# for thrusters.

7:50

PR by :13, but last time I only used 55#. Will definitely use 65# next time!

4:40, as Rx'd

46 / 175

as rx'd -- 8:14

It wasn't pretty. It definitely wasn't my fastest. However, it's certainly over.

****Level 1 @ CrossFit Virginia Beach****

To all the level 1 participants...you guys rocked! It was an honor and a blast to host the seminar. If any of you are ever in the Virginia Beach area please stop in and leave some sweat on the floor!

To the entire CFHQ staff and all the other trainers that showed up to make this cert a huge success.......THANK YOU! Everytime we are around trainers like you all we improve our knowledge.

And of course, honorable mention to Dave Castro who during his 4 days in our box set 3 records....101 consecutive double unders, as well as the fastest Grace and Isabel times.

Dave...the clients are getting ready to reclaim those WODs!

Thanks again everyone!

as rx'd 4:46, pr by 8 seconds

fran actually makes me nervous before I start because I know how much its gonna hurt when I'm done. Regardless, I keep coming back for more.

5:48, as RXed. New PR, beat my last time by ~20 seconds. Everything unbroken, which is a first for me.

26/5'7"/135

As Rx'd, Time: 6:44 (pr!)

Last PR was 7:40. For the first time, pullups were the limiting factor, not the thrusters. Was going through on adrenaline and willpower by the third round and didn't realize how much it hurt... about 15 seconds after finishing my forearms cramped up, vision started blurring, lungs were on fire, and legs almost collapsed.

Still don't know how the sub-3:00 or even sub-5:00 crowd does it. You guys are greek gods!

31/m/5'8"/180

as rx'd 4:24 pr

23/m/71"/155

as prescribed: 8:54 pr by about 1:30

went swimming afterward

11:31

95lb was a bit too heavy :(

PU supported

m/19/190#

3:55 as rx'd (PR by 1:34) HUGE!!!!

+ Rowed 5 miles at 2:08/500m ave.
+ ... actually nothing else

Killed it. Really helps to have someone timing and encouraging.

m/25/6'2/205

fran as rx'd 6:43(pr by 40 sec)

ran 2 miles after, 9:23 on mile 1 and 9:09 on mile 2

^^

did 22 min of "Gunde Svan - maskinen" as warm up, maybe a bit too long..

Welcome me to CF -
Long story short:
WAAAAAAAY out of shape, dropped the gym membership (that i never used) and started buying some home equipment
Found CF, been reading a lot and watching a lot of vids
Started doing whatever CFing I could with my home equip
Decided I wasn't going to wait for impressive numbers to start posting, so...
First Fran - 50#/some jumpers = 10:00
now i know why it is a benchmark.

M/34/168/68"

23/m/71"/155

8:54, pr by about 1:30 with a swim afterward

First Fran as rx'd
Full ROM, full weight

7:05

I'm pleased with the time, but I spent too much time doubled over sucking wind.

first fran... wow, what a killer.

12 minutes, give or take a few seconds.

i was aiming for sub 10. My goal for next time.

hardest workout so far. after a cool down i had the energy to stick around and work on handstand pushups and dips... Forgot the L-sits! Arg!

"Fran" as Rx'd
4:17
Ran a mile right after.
Was my first "Fran". It'll get better.

Standard Monday Rest.

#356 Knoxville: We DO read the posts. Sincere condolensces for the loss of your FD partner. May he rest in peace. Humble thanks to you, "Lovey", and all of your families for keeping us all safe.

M/38/214

Fran as RX'ed: 7:37. PR by over 1 min. Rockin'

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

21 5'9 160 lbs male
almost my second week of crossfit first time fran...6 mins 55 i really wanted the 21's with no break...got it but it totally gassed me. The people at the ymca didnt know what to think i was lying on the ground like a new born baby for a good 5 mins. consider me converted..thanks crossfit.

Been Flu sick for 2 weeks. Back but 10lbs lighter and way weaker!

as rx'd
6:18
(2.11 slower than my pr) =(

6:12 (pr) as rx'd

Jay - 4:45 as rx'd

M/22/153 cfwux2

6:05 as rx'd - close but no PR.

27/m/5'10"/208

5:44 - 1st time "FRAN"

95# thrusters
Jumping PU

Kettlebell "Fran" Sub'd

21-15-9 of:

70 lb KB Swings (American)
Pullups

4:45

** Self note: Last attempt at "Fran @ 65lbs Thruster = 3:45, THEREFORE weak hip, lack explosive strength req for Thrusters and Swings**

as Rx'd
65# Thrusters
Kipping pull ups
PR 5:47
F/33/128

Mikey T.F.
21/m/165

Fran as rx'd

6:15

#171 Jeff I feel that way too

as rxd 5:33

Did anyone else's forearms seize up? Mine were on fire.

5:06

75# thrusters...8:47...7 seconds slower but 10# heavier than last time

as rx'd in 4:33

Straight Out the Gate Camp

Charlottesville, VA

m/24/6'2/190

CFWU x 3

5:43 (Rx'd)

Freddy C

great work bro. i'm lucky and truly honored to train with you on a daily basis.

6:37 pr

HERNIA

I feel like I may have a hernia. I recentlyI don't really have any pain, just a little discomfort. I noticed a tiny sort of lump sort of between my hip and groin.

Anyways, I am not asking for any expert advice. I am going to go to the doctor to find out more, but I wanted to ask if any of you have ever had a hernia or know anyone who has.

Please email me if you have had or know someone who has had a hernia.

Thanks - Matt

40/M/185

CFWU x2 - 10 pu's

As rx'd 13:35

Scaled again to 65#
Subbed Jumping PU.

4:10

Bettered my time by 3 Min. Time to increase weight, but I wanted to keep it in the 3-5 min range.

PS - I love crossfit and want to continue to do the WOD's however am concerned.

Started CF beginning of February and love seeing the times go down

2/15/08 9:58
3/13/08 7:28
Today 5:29

(always as Rx'd)

m/42/231/6'4"

13.40

RX 5:35

32 yom 250 bwt
fran time as rx'd
11:18 last 2 previous times 10:20 and 12:30

WU .5 walk on treadmill
WOD
5:23 as rx'd

Freddy,

Good S#@t bro. I'm amazed..over a 20 sec pr with a time that low already. I still pissed I didn't get to see it live. Get that vid posted!!

23/m/185

as rx'd
5:58
8 seconds off of last time. Darn! I'll get it next time.

m29/203/6'2"

3:14

I'm going to call it a PR @ 4:36, Rx. Thrusters from the floor and kipping pull ups.
Pretty sure my last one was somewhere under 7 min, but I'd have to check my log book. Probably could of been a little quicker, but my right shoulder was bugging me on the first round of thrusters. Not sure what that was about.
m/28/5'7"/150-ish

Crossfit in Muscle and Fitness? I feel kinda dirty now. Guess I'll go see Fran and Pukie.

This was the first out of my “hopper” (I have a bunch of yellow sticky notes posted at work with workouts on them. Today this caught my eye so I wanted to give it a go. ;)

As many rounds in 20 min:
65# thruster x12
10 asst pull ups
= 10 rounds + 3 thrusters

Erin

TitanFit - Indianapolis

As rx'ed - 4:30

27 YOM/5'7"/150 lbs.

2:37 as rxed
*did 16 reps of pullups in 2nd round on accident*
thrusters in the 2nd round need to be faster for sub 2:30, next time....

23/m/185

as rx'd 5:48

Mike F:

sub 40 DB thrusters

5:48

Robert V:

sub 75# thrusters
sub jumping PUs

10:25

27/m/192

sub 75# thrusters
sub jumping PUs

8:24 PR!

48/m/140
20# dumbbells
doorway pull ups - no bar
8:50

#171 jeff- I guess maybe those of us "psuedo"-compaining maybe just like being able to make fun of other people who don't know what they are missing. I wasn't really complaining in my post (so I doubt you were directly referring to me), but I did catch myself feeling that way for a moment when I saw the video. Obviously, Crossfit is a great thing so anyone who isn't a selfish bast#4@ would want as many people to enjoy the benefits as possible.

Separate question to all: is there anyone on here with a sub 3:30 Fran who isn't a strict Zone follower? Just curious (actually just wanting some help justifying my less than strict diet). Thanks.

Oh yeah as rx'd 6:03 PR by like a minute. Felt good I had about a 15 second walk between the oly bar and the pull-up bar so it might have been even better. My diet is improved over last time (basically strict zone three meals out of the day but dinner is just average joe dinner because my wife likes to cook and I can't justify telling her to leave me out). Just wondering if strict zone is necessary for that good of a time. Thanks all.

bwt:151

as rx'd...4:04

half fran 11,8,5... 2:52

as rx'd

Nolan: 5:08
32 sec. faster than at the cert in union city, and form was WAY better!

Chris: 9:01
Form much better

fran as rx'd: 3:30

raze

sorry guy, just didn't have it in me today. next time.

freddy

way to go old man.

#458 - MMalmfeldt
That's the goal -- so that fewer people know what they're missing. I think it's great stuff and our hope is that our readership feels compelled to come and share a pull-up bar with you somewhere.

Male 31 80 kg
3:54
PR by 56 seconds...huge improvement

three firemen decided fran was better than sitting on our ass. fran as rx'd:
6:32
5:09
7:19

35/f/155

30# thrusters
110# gravitron

9:55

13:12

First time Fran and I have to split up typing this message because I can barely keep my hands on they keyboard, that was crazy.

M/160/11:53, 85# thruster and band assist on last set of PU

I am a competitive cyclist and thought I was in good cardio shape but by the end of the first round of 21's i was winded beyond anything i have done on the bike.

25/m/170

Second week with cf, first time with Fran. I am learning to really like Crossfit.

14:00 as rx'd

First time Fran and I have to split up typing this message because I can barely keep my hands on they keyboard, that was crazy.

M26/160/11:53, 85# thruster and band assist on last set of PU

I am a competitive cyclist and thought I was in good cardio shape but by the end of the first round of 21's i was winded beyond anything i have done on the bike.

male 27 210
18:28:38
the thrusters killed me .
gotta..get...faster...uuuhhh{last words }:-)

Opted for a crack at Diane today as it's been a while and got some good results:

4:27 as rx'ed, pb by almost a minute. Not to bad seeing I'm working with about 1 and 2/3 ankles. HSPU much improved, thank god, started gassing on deads but all unbroken.

Post: a few sets of 5RM stiff-leg deads, up to 186lbs.

7:12 Rx'd

12:02 as rx'd by 20/m/6'1/165

29 y.o. f/5'7"/157

Doing crossfit for two months now after no discernible fitness routine for about 10 years.

35# thrusters
jumping pu

8:35

24/M/158/6'1

As Rx'd

5:18 PR of almost 2 min.

Fran
3:52 as Rx'd
toebud

I got a PR today!
almost 2 minutes better than my best
Old 8:49
New 7:12

Me: 41yo/M/5'10"/185lbs

Warm Up: 1/2 mile run to the gym, a couple of pull ups and squats

WOD: Fran: 10:29

95lb Thrusters: A to A squats and full lock out at the top. All sets broken. 1st set 15,7, (Did 22 by accident) 2nd set 7,4,4, 3rd set 5,4

Pull Ups: Strict. full lock out at the bottom and at least chin over the bar at the top. All sets broken. 1st set 9,8,4 2nd set 7,4,4 3rd set 5,2,2

Cool down: 1/2 mile run back from the gym. The first 200 meters of the run home were interesting for sure.

My goal on this Fran was to clean up my form on both the thrusters and the pull ups, which I did and I think that my form is now video ready to be torn to shreds by crossfitters. My other goal was to finish in under 10 minutes, missed that one by 29 seconds. It's still a PR for me by 29 seconds and my reps were good to go. Next time I'll get it under 10 minutes and keep the form.

Have Fun, Train Hard,

Billy

10:51 PR (As Rx'd)

24/F/130/5'8

7:23 (PR) Last time was 10:10
65# thrusters

When they say 95# thrusters, do they mean 95# total or 95# per dumbell?? I'm PRETTY sure its total but just wanted to double check. also if its 95# per. Ya'll must be MONSTERS!!

as rx'd:
12:30
coming off a week break with some shoulder pain. physical therapist says its tendonitis and shoulder impingment
Moral of the story scale down "Eva T."! and "Tommy V" as a matter of fact.

44/76"/190

CFWUx1, ex pullups

as rx'd

11:19 - PR by one sec

was waaay ahead of pace after two rounds but totally gassed - didn't have it mentally today - wanted to quit after the first 5 thrusters - may be time for a rest week

cfwu w/o pull ups or dips
1/3 Fran (7, 5, 3) in 1:29

scaled to 75# thrusters
pull ups - 40#
20:50

The nice thing about posting a huge time for Fran is that the PRd by number will be huge next time. I've been fit before and feel it comming back, slowly. I will keep going.

I remember hearing on PT during training
" Pain is just weakness leaving your body "

f/27/125

45lb thrusters
Assisted pullups with rubberbands

7:46 pr

Although I still can't do pullups on my own, I can definitely tell that I'm improving. Yay!!

Way to go Kasey!!! That's a hell of an improvement in less than 30 days!

Also, good job lazy firemen at 12's! Now get back to the XBox before something bad happens.

Fran as Rx'd:

6:27 pr by 2:05. Eat that hermy! Fix my damn rocking chair!!
>:-O

20:10. Pullups are HORRENDOUS, so I'll probably do straight jumping pullups next time.

I am a 29-year-old male.
I have a mass of 75 kilogrammes.
I am 170 centimetres tall.

I did Fran with 75-lb thrusters.

I finished in 5:38 [new PR].

Previous times were 6:00, 7:15, and 7:45 and were done with 65-lb thrusters.

Male/5'9"/175/19

As rx'd

"Fran"

3:39 (PR)

2:56 new pr

M/22/6'1/185

"Fran"
as Rx'd

6:58

previous best 6:34

not a PR and not pleased at all. Didn't have it mentally today. want that sub 6:00 next time.

39/M/5'9"/185
Subbed 90lb barbell, so 22,16,10
last time 9:24
this time 8:04 (pr)
Shanen 20lb barbell, jumping-no time, but completed

20/m/160/5'10

As rx'd "Fran"

7:28

As rx'd

Nate: 8:31 (jumping pullups after the first 10)
Me: 6:22

27/m/183

5:11 all sets were broken
last time - 4:48

32/male/162

Horrible workout. My shoulder were very tight and had a lot of trouble locking out the thrusters and my fractured finger from fight gone bad didn't help the pullups.

PR + 50 seconds

42/f/5'3/115

Neighborhood Park
CFWU x2

FRAN 21-15-9
65# Barbell Thrusters (Rx for Women)
Pull Ups

12:08

Beth - 9:32 Wowie
Sugarland/Missouri City Crossfit Chicks rippin' and bleedin' calouses!

M/52/205/74"
~15:00. Used gym clock so I can't be more precise. As RX'ed. All sets broken. Thrusters are what slowed me down. No problem with legs or shoulders but lack of breath got to me.

My first time doing crossfit in a few monthes... osti j'ai payé.
19/f/5'0/127

10:23

Also added almost 2 minutes to my last time a few months ago... =[

44/m/154

Scaled to 65#, all sets broken except final thruster. I was disappointed considering the weight chosen but have a mark to beat now.

7:10

second time with Fran Time: 6:19 improved 2:10 from first time

M/24/180

rx'd 4:54, pr by about 50 seconds

m/38/6'1"/217

8:48 as rx'd

as rx'd. disappointed not a PR

TIME - 4:18

30yom, 160#
7:47 Yesterday's ice climbing was definatly slowing me down!

Anthony (M/29/170)

"Fran"
21-15-9 reps of:
Thrusters 95 pounds
Chinups
Time: 3:16 (PR)

Then built up to 405x5 on deadlifts, conventional stance, felt more comfortable than last time, but still not a natural stance for me yet.

27/m/170

7:20 as rx'd

PR by about 2:20

Anthony (M/29/170)

"Fran"
21-15-9 reps of:
Thrusters 95 pounds
Chinups
Time: 3:16 (PR)

I was sick this morning so I didn't think I'd be training. I'm happy/pissed about the Fran time ... happy it's a PR, pissed that it's not sub 3 yet.

After Fran I built up to 405x5 on deadlifts, conventional stance, felt more comfortable than last time, but still not a natural stance for me yet.

6:42

16y/m/5'10/150

as rx'd, bar from ground, full range of motion on pull ups, used a dynamax ball for the thrusters.
got a 4:43 pr'ing by 38 seconds

SPC-crossfit

male / 19 years / 125 lbs / 5'4"
19 minutes, 45 seconds

21-15-9 reps:
Thrusters, 65 lbs
Pull-ups

My time is a lot longer than everyone else's. Am I doing something wrong?

"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
7:32

M/23/151

"Fran" as rx'd
6:04 (had to time myself, so probably could've been a few sec quicker but still a PR by 1:11)

29/f/112

OHS/pull-up Fran

6:36

Did fran 1 week from yesterday at the Rainier cert. Thanks to robb wolfs great coaching i PR'd at 3:28. there was no way in hell i was ready for fran again, and have been wanting to try the OHS/pull-up fran that was in a video awhile back. seems like everyone beat their fran times when doing OHS and i almost doubled mine. guess i found yet another weakness, OHS! funny i thought thrusters were my weakness! augh. great workout though, i was still pretty taxed minus the fran cough.

pre: wux2 + burgener wu
post: practiced more freestanding HSPU. those are fun!

used 90 lb db thrusters!

9:46

39/M/180/5' 10"

8:22

Used rings instead of a bar, heavy bag instead of oly bar....
now everything hurts.

I must be becoming masochistic 'cause I love it.

36/M/180/5' 10"

8:22

Used rings instead of a bar, heavy bag instead of oly bar....
now everything hurts.

I must be becoming masochistic 'cause I love it.

first fran .now i know what all the fuss is about.8.44. thrusters need a lot of work .pull ups all unbroken ,finally thanks to improved kip.kipping has so improved my grip,thruster practice for me now!

36/M/180/5' 10"

8:22

Used rings instead of a bar, heavy bag instead of oly bar....
now everything hurts.

I must be becoming masochistic 'cause I love it.

m/33/175

As rx'd

8:49 PR by 2 sec.

This is only my second time as rx'd. I can't believe I even got close to my 8:51 after eating like crap all weekend.

197#

2:39 as rx'd (pr)

22/m/173

As rx'd

5:01 New PR by 1:02

as rx'd

2:28

m/18/142lbs

As rx'd 13:25. The thrusters absolutely killed me, especially legs for some reason.
Previous 9:20.

Wow...about 2 min off my last Fran

95# Thrusters
Ring Pull ups

8:08

as rxd... I think, its all a bit fuzzy at this point!

previous PR was 7.20

Tonght 6.15 Dangerously close to pukie and/or blackout visit; Yee F'ing Haa

21-15-9 95# thruster and pullups

As rx'd

7:47

as rx'd:
12:30
coming off a weak break with an injured shoulder

20m165
First time doing Fran
As RX'd: 5:54
Lots of fun, but I need to work on the thrusters to improve my score.

31/M/6'0/195

"Fran" as Rx'd - 4:22(pr)

Down from 4:48 on 14 FEB. First two rounds thrusters unbroken. Second set pullups dropped at 12 and was not happy. Last set 5/4 on both. Looks like the front squat practice has been paying off.

34/M/6'2/185

CFWU x2

As Rx'd. - 8:52

Jodi (F/29/108)
Mobility Drills

Squats
45x5
95x5
115x5
135x5
150x5

"Fran"
21-15-9 reps of:
Thrusters 95 pound
Chinups

Notes: used 65 pounds
Time: 7:28 (20 seconds slower than PR)

Overall...still have this stomach bug and was pleased to be able to do Fran at all. Squats felt surprisingly good.

5:15. This is my first day of doing Crodd Fit. I am pumped! I love it.

TESTAMENT TO THE PROGRAM

Fran one year ago: 11:45

Fran one month ago: 4:30

Fran Today: 3:06

23/m/175

as rx'd: 6:33

TESTAMENT TO THE PROGRAM

Fran one year ago: 11:45

Fran one month ago: 4:30

Fran Today: 3:06

Results typical.

I am not on the level of most CF'rs when pertaining to rx'd wods.....such as todays Fran,

I did do it this morning however altered quite a bit
only a 45lb bar no addt'l weight just my unwanted cargo........and then I cant really do pullups I do jumping pullups so.......this evening I ran/jogged/sprinted for 3 miles and then I did....120 crunches, + reverse hyper-extensions, + back extensions, + standing side ??? with weights "what's that called"? and a few hanging leg curls or whatever they are called.....

thought I'd share it with everybody as CF is what keeps me from going insane...I am logging everything in my daily log too.......eventually I think I am going to make some sort of doc on my journey on getting back my life....

F/29/5'/134
3:11 w/jumping pull-ups

4 min.

First CF exercise! 23/M/170 subbed 75# for the 95# other than that as RX'd done in 12:17 with broken sets. Will Continue WOD's in hopes of getting better.

First Fran:

12 minutes. 15/95, 15/45, 9/45, gravitron

22/M/142

Had a 4 mile run for PT this morning and finished in 29:55 before taking on Fran in the afternoon.

Pulled a PR at 5:33!

First time "Fran" clarification please!

Is this WOD three rounds of 21,15,9 of Thrusters and Chins or is it one round of 21,15,9 just a fast as humanly possible?

In advance, thanks!

As Rx'd. 10:45

A first with Fran. Does anyone else have that rust taste in the back of their throat? Probably just me.

WU: 6 tablata shadow box rounds & CFWUx3
WOD: 4:39 (w/ 75 lbs thrusters)

#544 - You just do 1 set of 21-15-9. Do it as fast as possible and try not to throw up.

There have been some funny stories of guys doing a "triple fran".. funny because it wasn't me.

alright, just read 544 comments.. all in an effort to stall. i have to go do it..

m/28/190lb

"Fran", as rx'd.

Time 2:40 (PR!, last time 3:09).

- OlliS

I did FGB yesterday instead of Rest Day. Definately felt it in today's Fran.

6:18 as RX'd

22/M/145

49/M/220

"Fran" as rx'd
Jumping pu(s)
7:09(pr)

2/14/08 13:14

very proud!!!!

25/m/155

55% bodyweight = 85lbs thrusters

Fran:

5:20.

Forearms are still burning......still not efficient on those thrusters.

#547, funny story... It was MY WIFE that did a triple "Fran" this morning. She was trying to convince me I messed up. Pukie was a knockin'. Good luck tonight!

first time w/Fran 8:11
65# thrusters
kipping pullups
broken only once

thrusters @ 50# DB's

10:09

subbed in ring pullups

12:20

1st Fran 6:57 , killer workout!

Gonna have to double up tomorrow.
I missed my workout window today.

Haven't done anything overhead in a while, specifically overhead squats; sub'd 95lb overhead squats for thrusters.

8:37 (new PR compared to last summer when I did it w/ thrusters)

Overhead squats felt good and shoulder is starting to come around a bit.

F/40/130

rx'd 8:51 — (PR by more than two minutes!)

7:30 as rx'd

33 seconds slower than last time.

Ken,
Could it be all that milk you are drinking...
;-P

Dutch

Is the total reps 135 or 45? I did three complete rounds of 12,15,9 or a total of 135 reps for each exercise. Is this correct? If so my time was pathetic compared to the other's posted. Also anyone doing it this way with a time under 5 minutes is totally amazing!

32/M/180/6'0"

Major slump. Lousy diet. 6 hours of sleep the last few nights. WODs are suffering horribly.

Today's Fran was 8:00. My pr is 5:26.

Dan D.
www.CrossFitStickers.com

8:36 (PR)

m/36/172

Finally got Fran as RX. Very encouraging for me, since I have been at this for 3 months now, and I am just starting to get into the range of "as RX". Not every time, but getting there. Now, I just gotta work on the times.

As RX (Man, that feels nice to type:)
12:32

The thrusters were the killer part. They are too much of a strength move at 95 pounds. Guess I hit Coach's wall, chunked his note or shot outside the target, also as he prescribes needs to happen to raise that threshold. Progress is sweeeeet.

29/m/335/5'10

Fran as Rxed(assisted pull ups, 145pds)

10:16:19.. not bad..

8:54 - rx'd

8:28 as Rx'd

First time doing "Fran" Rx'd.

36yom
5'11"
154lbs

Hi, my name is Surfdok and I'm a meathead.

Fran as rx'd 10:12

m/16/165/6'3"

7:55

how do u like that dillion, no homo

"Every evening I died and every
evening I was born again. Resurrected."
~Narrator~
(Fight Club)

m/21/6'2"/183

as Rx'd

8:26 PR!

562, Jerry

Congrats.. You just made the "triple fran" club.

it's just one round of 21-15-9. you alternate..

21 thrusters / 21 pullups
15 thrusters / 15 pullups
9 thrusters / 9 pullups

there have been quite a few who have gotten it confused. that must have been brutal.

m/34/166

3:20 PR!

David
M - 32 - 5′10″ - 174# BW

CFWU x 2 x 10

WOD as rx’d: 8:42.66 - PR

080214: 9:27
071218: 11:22
071015: 9:23
070624: 12:48

Notes: PR by 40.66 seconds. That’s after driving 8.5 hours yesterday!

Fran 21-15-9
Pullups, thrusters
1st pullup dead hang (chin) then 1x 3/4 kipping.
Rest were jumping.
20 lb thrusters, with better form than ever before (thanks to some lifting instruction from local CF trainer Kerri!)
5:31.

Thanks for the clarification Jack. The description is a bit ambiguous but I had finished the first round, wrote my time (9:45) and re-read the WOD. When it said "three rounds" my jaw dropped and sucked it up and went at it. Total time was 45 min. I will be sore tomorrow thats for sure!

3 X 10 - Samson stretch, situps, superman, chair dips, pushups, squats

Beginner Fran (in the living room)
21-15-9
burpees
squats
6:04

I usually just post in my workout log, but I had to pound my chest a little.

I started CF in July 07.. First time doing Fran as rx'd was 11:22 and I remember standing over a garbage pail dry heaving.

In December I had knocked the time down to 8:20 and tonight I just finished in 6:21.

All these monsters going under 5 minutes continue to inspire me.

This program is incredible. The community is encouraging and demanding. The knowledge is top-notch. Thanks to Coach and everyone who keeps this site up and running.

m/34/70/190

3:40pr

f/20/175lb

wow first time back after 2 weeks of being sick...

6:06

f/20/175lb

wow first time back after 2 weeks of being sick...

6:06

Special thanks to everyone who attended the Va. Beach cert.

Pat and Thomi you guys have a great gym. Your clients are very lucky to have 2 of the best trainers Crossfit has to offer. Thanks for having us.

As far as Coach, Dave, and Nicole ..... I never stop learning from you guys. I am always taking notes, and everytime I attend one of these - I bring back more to share with my clients.

The Level 2 cert. was everything I hoped it would be and then some. That was an intense two days. Loved the testing at the end, and the feedback.

Trebor from Valdosta, Georgia.... you my friend are a true inspiration. I will never stop talking about you, and what you can do. I can't wait to see you again.

Fran

as Rx'ed:

15:49

M/36/203/5'7"

M/40/190

67lb instead of 95
jumping pullups
8:50

at the end the thrusters weren't as low as i wanted and the pull-ups weren't as I as I wanted. I got through the workout though.

3:04

As rx'd:

5:29

9 seconds slower than my record, but it was the first time I didn't use a rack for the barbell. Still, I've got a lot of work to do to get below 5 minutes.

F/37/5'6"/140

13:02

(close to rx'd: 60# thrusters, "chin-ups" in lots of mini-sets with lots of kicking--gotta learn kipping)

M/40/5'11"/190

17:29 as rx'd

m/43/175

CF warm up

as rx'd

7:27

In the name of all that is %$#@(*&^! Three rounds of Fran? Ugh! That's insane!

m/41/165

as Rx'd
13:44 today
First Fran Feb 14th 15:42

30 M 6'0" 178

Fran 3:28

6.12 as rxed (pr!)

35/M/6-01/185

6:33

as Rx'd

4:02 (pr)

i wanted a sub 4min so bad just couldnt get there. Went straight through for the first round and then fell apart.

Jerry - Be proud you finished and save that story for down the road in your CF journey. I'm sure it will bring smiles to everyone's face..

Jack

m/32/178

Getting better. I don't think I posted last time, but I managed 15:00 using the 45# Bar and jumping pullups.

This time I used the 45# bar again, but switched to a 70# Gravitron assist with the rx'd counts. Finished in 10:45.

13:04

Terrible workout for me, slowest rx'd Fran I've ever done, nothing about this one went well.

light wu

as rx'd 7:45

I ate awful and drank a lot over the weekend and my increased bw shows it. I've convinced myself to at least stay alcohol free M-TH ;-).

I'm introducing CrossFit to a few buddies down here at Ft. Rucker and they are digging it.

Didn't get my PR but I'm starting to get real close to where I was before my Achilles rupture back in Dec.

080321 7:45
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

Koxville, my condolences to the LAFD and Lovrien family and friends. Even if they haven't named a Lovey wod, he's still a recognized Hero. Rest in peace, Brent Lovrien.

Rest day of me. Hoping shoulder pain with subside. When lifting overhead, please! remember to activate your traps, everybody!

I want to thank Roger, Russ, and Andreas for an awesome gymnastics cert. It was extremely hands on and I learned a lot. I definitely recomend this certification. Also, it was great to meet all the attendees. The Bacon Bunch was hilarious. I really had a great time.

Mike "Special Mat" G.

58/m/165

as rx'd
broken sets

14:00

oops...Allison's stuff was still saved on my computer...sorry.

Second time as Rx,ed 14:28

Don't remeber what my first time was.

45/m/185

26/m/168

as Rx'd
broken sets

9:26

Panting like a dog. Last few thrusters turned into front squats with a shoulder press, nothing left in the legs...

8.22 - bit of a distance to walk between the two exercises, and a buddy working in with me, but still a PR by a minute. OH strength is still tough for me (see below for why), but i was extremely pleased.

Zone plug - i've been doing it for about three weeks now, and i've set about 8 PRs in that time, and i dislocated my shoulder on dec. 27th and didn't do full WODs until about 2 months after. good stuff, folks - jump on the train.

28/m/200#

as rx'd

4:18 (PR)

#517 Nadia: tell me more about this Fran cough. Everytime I do it I hack like an emphysemic freak afterwards. Thought it was just me.

16:00 as Rx'd, first fran, I am very dissapointed in myself. Sub 8 next time

16:00 as Rx'd, first fran, I am very dissapointed in myself. Sub 8 next time

16:00 as Rx'd, first fran, I am very dissapointed in myself. Sub 8 next time

16:00 as Rx'd, first fran, I am very dissapointed in myself. Sub 8 next time

46yom/5'10"/190

No Fran today...Needed Squats!! Been too long since putting some weight on my back....stopped heavy squats several weeks before Ft. Worth cert and have just been following WOD's from site. Started back slowly-

Warm-up
Airdyne 6mins/2.32 miles/136cals

Back Squat
135/5
185/5
225/5
275/5
325/5

Stopped here for a solid 5X5. Last recorded Squat workout was about 7 weeks ago and hit 405X3, will work back slowly while trying to improve metcons.

47/m/180

6:51 as rx'd

didn't use a butt-ball, so some squats may have been a tad shallow, knowing me as I do

5:36
pb, 65# thruster

Tom M/45/180
As Rx'd, 10:46

Wow! Fran kicked my butt! Thrusters are officially the devil, my form was all over the place!

As rx'd 8:01 (slow, but my last Fran was 15:24. PR by 7:23!)

4min flat, PR stands at 3:40

2nd set of pullups was broken a lot

M/27/212

as Rx'd

2'50 (PR)

4'46 (previous PR)

9'58 time before

Brade M/34/190: 3:40
Ryan M/23/190: 4:51 first Fran
Hart M/30/160: 6:58 first Fran
Nate M/24/185: 5:59 with 65 lb. thrusters, also first Fran

37/M/182/5'9"

As Rx'd

2:58 (PR)
previous PR 3:36

as RX'd 6:18

M/30/6'4"/225

23/m/176

first fran, 3rd week of crossfit

8:45 w/ 75# thrusters

As rx'd

5'40" (PR!)

M/46/145
CFWU pullups at 5

Fran
As Rx'd
7:36

First Fran ever, had to scale quite a bit.

Ended up doing 18-,12-,6- reps of 95# thrusters and jumping pull-ups.

Time - 8:04

Fran

Scott 48/m
85# thrusters, half jumping pull-ups
6:33

Janet 49/f
45# thrusters, Assisted pull-ups 90#
7:19

Vegas here I come.

d - 29m/170

3:20 as rx'd

:10 slower than last time...no third gear tonight

j - 34f/125

5:15 w/ 65# (pr)

first fran, first cross fit

17:49, ouch

36yom/6'/200

Fran

4:22

F' Yeah!

Gunning for 3

45# 15:00

40/m/160
as Rx'd: 6:30
this is a personal best for me! I managed the thrusters like I never had before. thought I was going to puke when all was done.

first time with Fran

as rx'd

7:37 Pathetic everything was broken.

My friend did a light fran
65lb thruster and jumping pull ups
I planned on him doing same rep scheme, but after first round it changed. 15x12x9

he turned in a 13:45 and was very happy to be finished.

Lots of PRs today! I got one too.
Fran as Rx: 5:32!

18/145/M

5:13 rx'ed. Shaved 48 seconds off with much better form! I was at 6:01 February 11th. All thanks to Crossfit Suffolk. Thanks George and Lisa for pushing me.

7:32

27/M/205
16:10 as Rx'd

Damn!

M&F is covering real fitness for a change? It's something that's rarely seen, like the alignment of the planets. I may actually have to buy a copy?!

Neil: 5:24

After almost two years of people in the gym asking what I was doing...and why...someone decided to join me. And he brought six others tonight, including his wife.

Tyrone: 5:52 No kip..1st time doing crossfit. The guy is an animal!

Everyone else either did a bit lighter weight and jumping pullups or both.
Bret 7:23
Justin 5:52
Ed 5:03
Brent 8:26
Melissa: Somewhere in the 6min range. Started with a broomstick, then went back for another shortened round with the bar.

18/145/M

First time doing a fran, i started Crossfit a month or two ago, i love it i only did 75lbs to start and i got 8:30

Way to kick some F'ass joe!

18/145/M

First time doing a fran, i started Crossfit a month or two ago, i love it i only did 75lbs to start and i got 8:30

Way to kick some F'ass joe!

CFWU X1, no pullups, 50 Singleunders

"Fran"
2:38. Huge PR (prev. 4:56).
Need to work on form. Jumping pullups throughout. Thrusters probably looked more like deep pushpresses in the second and third rounds. May scale back to 75# next time and concentrate on full ROM Thrusters and regular pullups.

Thanks Coach!

m/24/165

fran as rx'd 4:20

PR by 4:52!

Fran as Rx'd
32 min

M/24/162

24M/6'6"/245lbs

As rx'd: 3:05

7 seconds faster than last time, 11 seconds slower than my pr.

37/m/181
as rx'd 10:34

I have been on CF for a week now and I think this might be the hardest workout I have had.

I started with a 90lb long dumbbell and had to drop to 70lbs after the first few reps. I used a gravitron with 100lbs of leverage for the first 2 sets and then 80lbs for the last set. It took me a long time to finish. I am a bit embarrassed but I know I will improve.

15:00

Fran, as rx'd

4:56 (12 seconds off my pr).

Decided to shoot for unbroken sets. It hurt my time but I think I will benefit in the long run. Got all the thruster unbroken but had to break the round of 15 pullups 10/5 and the round of 9 - 4/1/1/1/1/1

32/m/175#

Only 5 seconds slower than my PR. I felt great & I blazzed through the thrusters. Pull-Ups have fallen off a bit.

7:15

last time: 7:10

Sub 6's next time!

4:00 as rx'd should have done heavier thrusters

Fran, as rx'd

8:20.46

M/46/6'1"/185
First time for Fran. Very tough!
7:30

2-14
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

3-31
cfwux2
80# thrusters broken
pullups (some kip some jump)

9:31

Trusters/Pullups
11-10-8-7-5-4

15 min

dutch

hadn't even thought about the milk. i thought it was the ohs i did the day before. should have just rested...and drank some more milk.

mod'ed:

75lb thruster
40lb assist gravitron
unfortunately, I would have done regular pullups, but decided to work on pullups on the rest day and did 100 -- first 14 were regular, then switched to gravitron due to fatigue

10:34

m/45/172
completed in what I thought was going to be a better time than before but... my watch turned off!

M/29/185

4:58 PR

M 24 182

As Rx'd

3:00

Wasn't mentally strong enough to go under 3, rested during last thruster set, all others unbroken

m/36/5'8"/210#

First time doing Fran, unexpectedly able to do it as Rx'ed (albeit very, very slowly!)

20:34

My plan was to do 95# thrusters and then move to the Gravitron for 50# assist on pullups. I got my first 21 thrusters in, then someone got ahead of me on the pullup machine. Irritated, I said screw it, lets try bodyweight pullups. First set was six, a PR. By doing them in sets, I got 21, then finished the workout as Rx'ed (with lots of breaks). You guys amaze me. But I am happy with this workout.

So I had a total brain fart and accidentally did the pull-ups first, so even though I basically tied my time from last time (technically 2 seconds faster...but at these times, I don't think that counts), I think that actually means I was going slower, since I'm pretty sure the thrusters slow down my pull-ups considerably. Damn...

w/ 50 lb. thrusters:

8:28

'Fran'

57/M/192 8:36 with 85 lbs

47/F/127 8:08 with 45 lbs PR

m/32/5'11/175#

As RX'd

6:03

40y/oM
75" 203#
"Fran" as Rx'd
4:48 (PR)

42yom / 147

4:41(PR) as rx'd

Big improvement previous best was 5:29. Still a couple of breaks to eliminate to reduce further. 2nd and 3rd set thrusters broken (8/7), (5/4) and middle set of PU broken (10/5)

Post - Lay on floor for an extended period of time.

m/24/6'3"/206

with 80 lb barbell
10:30

felt like absolute dookie...but i did finish

Subbed 77.5# for 95# on the Thrusters

5:17 (PR)

Big achievement was doing the first sets of both unbroken. Had to redo the first rep of second set of Thrusters b/c I did a push press by accident. Took too many breathers in the thrusters (second set was 5/5/5... dumb)

Very happy though considering I didn't do the rest day and just did a 3-day stretch of 5k, FGB, Fran...

Anybody else feel like conquering the world?

Jake 6:09 as rx'd only a little knee pain
Laura 11:05 of 500m row and 21-15-9 PUs

5 min C2, CFWU (w/du and thrusters added, 50% pu) BWUX3

As RX'd: 4:58

PR by 8 secs and broke the 5 min mark! I had fantasies of breaking down to 4:45 or so, but it didn't happen. Not yet anyway.

Post: 500m easy row, hand grip stuff.

CFWU -pu

subbed 90# dumbbell thrusters (2x45#), no barbells

1st Fran - 10:30 man, those thrusters take the starch out of your intensity pretty quickly.

9 min

2:04 (PR)

f/39/12265 lb thrustersfull pull-ups13:51

7:10 vs
8:32 really sucking wind 2/14/08
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.

3:45 as rx'd

21's unbroken
15 thrusters broken in two
15 p/u unbroken
9's broken in two

Thanks to CFNC for letting me drop in on my way thru raleigh.

46/M/185
#4 Pullup
10:31
PR
Last #5
14.12

PB!!
4:55 (-2:03)
as rx'd, felt I could have went faster but hands failed me going into the last round.....bad to drop the weights on the second floor without bumpers OOOPS!
until next time.........

32M/160/5'11"

Hello Everyone

7:05.1

My ((PR)) in stereo!!!!

Last Time 12:19.3

22/M/6'1/187
As Rx'd
3:42
PR by 30 sec

46 - 6' - 215#

As RX'd

5:09 (4:33 PR) Crap!

She worked me today?

9 min

37/m/6'2"/175

Fran virgin

As rx'd 6:55.

fun stuff.

Happy Birthday Chris!!!! Love ya!!!

M/51/165 Tuesday 4/01

Warmup: 1/2 mi. each on exerbike and treadmill + 2 rd. mod. CFWU

WOD - 12:45

Tried to do pullups, but strained my ab muscle yet again. Scaled wt. to 85# and sub'd ring body rows for pullups.

m/21/205
~15 min
pu's went from unassisted to jumping each round
1st-14 unassisted
2nd-5 unassisted
3rd-3 unassisted

30y/o 6'2'' 185lbs

6:42 as RX'd a PR! Did the 15 and 9 rep rounds unbroken.

23yom/6'2"/220

as rx'd

5:07

30 secs worse, mom's home cooking this weekend defiantly did not help me today...

20/M/165

as rx'd

3:28 and it was a PR by 30 seconds. This is only my second Fran ever.

27/m/155

75 pound thrusters

5:51

"Fran"
5:50 as Rx'd

Jay
7:04 as Rx'd

read comments and wasn't sure what people were talking about when they mention the "fran" cough. After I did the wod, I figured it out!

dsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsds

41 M 190#

CFWU 3X

as rx'd 4:13

Can't remember my exact time from last one but I think it was 8 something so this was a great improvemet!

dsdsdsdsdsdsdsdsdsddsdsdsdsdsdsdsdsdsdsdsdsdsdsdsd

as RX'D...

4:40

note to self: very good at pacing for long distances and times but need to work on the short, intense bursts of power

M50/170

6:50 Fran as Rx'd

just back from a week off. The rest was good.

OK, so it was 4:54 last time, still a great improvement! :41 seconds faster.

19:45

90 pound dumbbell thrusters

Come on was this really attainable? I tried hard but no joy on this one! Can't wait for the next session:) Thanks, I think!

I just did my first Crossfit workout today. From what I hear, the girl workouts are the worst, and this is definitely harder than any of my workouts before. I am a college wrestler and runner so that's saying a lot.

6:59

Doesn't sound so good compared with some of the other times

M/21/6'1/240#

8:39 Fran as rx'd

Wow. I've workout only once in the past 3 weeks and just got back from a week at sea level. My lungs were burning at 6800 ft!

12:55

Last time: 11:40

Holy Cow!

I'm #700!

41yom, 5 9, 175#

15:22

RX'D!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! Yes, my first time as rx'd.

Male 46 years 6'4"/236lbs = 6:11

Jumping pull ups otherwise as rx'd

as rx'd

3:40

PR by 1:40

Still chasing you Freddy but think maybe 2:37 is out of my reach for the short term

Fran 7:43, 55# Thruster -- PR

Last time I did 45# and it took ~10:30, but I "got" kipping pullups since last time, so the pullups definitely took less time. Had butterflies all day. Love it! Next time I'll do the prescribed 65# for sure.

new to this crossfit madness.

First time timing fran, 9:20 with 75lb thrusters. I felt like i was going to bring up my dinner halfway through.

What does "as rx'd" mean? "As prescribed"?

M/35/183

As RX'd 3:26(PR)

All thrusters unbroken. P/Us first set unbroken, second set 11, 4. last set 3,2,2,1,1.
One of these days I'm going to get that last set of pullups in a decent time. It's really slowing me down.

25M/180/ As Rx'd 8:18

\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/
3:56 as Rxd!!!!
3min faster than last time. Been doing CrossFit since Dec. and still getting better and stronger. I know at some point my times will stop getting lower and reps getting higher but until then I'll enjoy the progress.
Viva CrossFit
P.S. Who cares about M&F. Let the ignorant masses play catch up. I like my fitness site without all the ads for supplement crap anyway. Thank you very much!
/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\

5:42 as RX'd

my first encounter with "fran"

21/F/5'7"/160lbs

10:20. I did all the pull ups without help!!! Not a very fast time, but I am super proud of myself for doing it on my own :)

9:27 - Two minute slower than last time. Last time "Fran" was 7:43. Not so sure what happened today!

Bad bad day! Very low energy. Been feeling extremely weak lately. Been on the Zone for about a month. Not so sure it my diet or not enough sleep. Hope I feel better soon.

M/35/144/5'-5"

Did this WOD 9 days ago @ the Level 1 Cert., PR then @ 8:03 as rx'd

Tonight 9:13, contributing factors, @ home, pull-ups done on rings, thrusters set down cuz' metal plates & kids sleeping. PO'd @ myself for not doing better even considering all that. Note to self: tape wrists when using 1/2" bar.

50/m/145

11:29, 65 lb, all pull-ups kipping

M/22/215

As RxD 3:14 PR

Fran 6:41, i want to get it under 6:00 next time

M 37 5'10" 151#

First WOD in a week. Spent last week on vacation.

Should have done this:
(5 RFT: 10 Pushups, 20 situps, 30 squats) while on vacation. Didn't.

Fran:

:s/95# thruster/70# DB thruster (2x35# DB)/

23:48.61, HR: 169 avg, 189 max (Grade: D-)

Fast: 02:38.35 (9 thrusters)
Slow: 04:38.50 (21 pullups)
Avg : 03:58.10 (A CRYING SHAME)

Time to get back on the horse and stop making excuses.

24/m/163

Fran 5:25 as rx'ed

Raul #365 - My globogym pullup bars get pretty slippery too. I take some althletic tape in with me and tape around the bar then rub some baby powder on it (because they don't allow chalk) and it works great for me. Be sure to take the tape off after your done.

8:51

25/M/156/5'8"
as rx'ed
7:49

that was hard! last time i did it in 4:00 min with 65lbs thrusters. the thrusters were much harder at 95 this time. next time i will do better for sure.

well done brian and jacob! jared i thought i might be able to equal your time, but man i was wrong.

not looking forward to tomorow.

11:56 as rx'd.

Pre: Usual wu's.

WOD: "Fran." 8:40. Avg. HR: 160. At work, can't kip pull-ups (calf-jumped off 80# DB with full negative on crappy bar), so not as Rx.'d; no PR (though it is my best time).

Post: Stretch!

m/35/82kgs

rx'd

8:39

m 27/5'7"/148lbs

Had to use 85lbs barbell.

6:17 for my first time doing Fran.

CrossFit FOB Paliwoda

Eric- 21/6'1"/201lbs
Adam- 26/5'6"/165lbs

As Rx'd

Eric- 7:22 - 1:20 faster than previous
Adam- 4:46 - 0:59 faster than pervious

New PR for both!

M/23/170

As Rx'd:

4:45

Last time: 11:20, just a bit faster haha.

36/6'2"/195
Colorado Springs

Time 3:50 as RX'd (New PR)

http://www.youtube.com/user/CrossfitBrent

(Ring pull ups)

7:06

26/m/151

5:45 w/ 75lbs thrusters

I did 65 pound thrusters last time, and I'm slowly working my way up to 95lbs. I just didn't think I would be able to do it today. 85, maybe 95 pounds next time. This was definitely still hard. Way to go Katon, pushed through 95lbs!!!

Fran lite

5:03

subbed 30 lb db thrusters; pullups are getting much stronger -- only broken set was 13-2; can increase weight on thrusters now.

M/5'8"/165

Row 10 min
Fran as Rx: 4:36
Row 5 mins
Another Fran: 5:00

M/45/6' 225

"Fran" as RX ed

8:50, I know not so great time, however it is one minute faster than last time.

1st time Fran: set 1 = 9:40
2 = 13:53
3 = 13:28
Was I supposed to do 3 rounds of each or just one round becuase I see some confusion in the posts above. You'll be hearing more from me in the future. Im about a month into Crossfit, although I consider myself an elite athlete in the sport of Judo, and a martial arts instructor in the USMC, and have been training like this for years without the structure. Needless to say, Im hooked on Crossfit.

F/143/65"/33

CFWU -pull-ups

Fran:
45lb thrusters
Jumping pull-ups (with fingers barely touching bar)
10:29

41/M/200

5:46

as rx'd 5:21 @ 6000' (usually @ sea level)

Second day back to the WOD after a month of Oly lifting,

Snatch 80k 1 x 5 sets
Clean & jerk 90k 1 x 5 sets

"Fran" 2:42

First time WOD

"Fran"
3:36

The 100 Pull-ups Saturday hurt me

Not my best showing but after a weekend full of rugby I would say 5:39, 43 seconds off my PR is reasonable, Still need to add more thruster work to warm-up

I went in hard hoping to make my first sub 10:00. The intensity was certainly there but technique killed me. I caught the thrusters so poorly that I tipped forward on at least two occasions. at 11:39 (way slower than my old 10:41 PB), on the third last pull-up I tore my right hand really, really good (it'd begun to come away a few pull-ups earlier). Fran bites.

I think I need to scale back the thruster weight a little and train smarter on Fran instead of harder. I'm going to start on the ME Black Box template and see if I can't increase my strength on the big, heavy compound movements.

#731 Capt M:

It's 21 thrusters, 21 pullups, 15 thrusters, 15 pullups, 9 thrusters, 9 pullups and you're done.

5 sets of 9
-65LB. Thruster
-Pull Ups
7:31

Tam
-40LB. Thruster
-30 Secound Pull Up Bar
7:27

9:24 scaled PU's to assist. 60 pound thrusters.

feels good!

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

As rx'd: 6:20

m/30/200

as Rx'd
5:30

M/39/185

As rx'd: 5:02

PR by 1 min 11 secs.

More better faster

47/m/196

As Rx'd. 8:12

m/1.72M/62KG
A day behind.

load = 40KG PLUS 10KG weight vest
Touched homemade D-ball (basketball) at bottom each rep, last 9 pull-ups jumping and slower return to bottom

9:22

14:40

55# thruster
blue assistance band for pullups

as rx'd

9:36 - new pr by about 2 minutes!!!

6:56

number 2 bar

finished with 2x cfwu + stretching

That sucked...15:45

I thought my head was going to explode

60# Thruster
25# assisted PU

I didnt need to break up the thrusters for the most part, I can probably go up another 10 or 15 lbs.

45/f/144 11:41,60# thruster.

33/m/215

As rx'ed, 18:15

Not very fast, but afterward I went home and dug 27 post holes and carried 2400 lbs of concrete. I'm dead!

40/M/170

cfwu

8:45- 15 seconds better than last!

bc

"Fran" with 67#
4:32 (big PR)

26/m/185

First attempt!

As Rx'd: 10:58

21/m/132lbs

subbed 75lb thrusters
3:55

34/m/190

cfwu

As Rx'd: 3:52 (PR)

last 4:22 at Charlotte, NC Cert in March

getting into the zone...

1) 2.54
2) 5.05
3) 2.14

T:10.14m

18/m/155

as rx'd

5:53 (pr)

8:17 as rx'd....1:39 improvement from 2/14 Thank you, Crossfit!

7:00

as rxd

pullups were rough

thrusters very deep only broken once at 8 on the set of 15

YESSSSS...Nothing better than the Refused to get the blood flowing for Fran! A little under 8 mins this time for me...

4:46 (with 65# - all I had at the house - pull ups from a tree)

Compare to:
080214 - 6:38
071116 - 7:05
071017 - 6:56
070826 - 8:57 (First time with rx'd weight)

10:45 (0:10 better than last time)

No-kip pullups

I never feel as bad after a workout as I do after Fran. I've puked twice after her and the recovery time is 45 minutes to an hour. Anyone else feel the same way?

My last two times have been 6:30 and 6:02.

Fran
21-15-9
9:00 mins

Thrusters @ 65lbs
Pull-ups mostly jumping

a little better than 1 min faster than last time

43 m 6' 212#

5:03 new pr by 8 sec. crashed on the 9 and 9.

6:15 with all true deadhang pullups

Second Fran ever (first was 6:09)

Looks like 6:00 is my mental threshold, gotta work on it for next time. Maybe a better warmup...

10:24

very sharp pain in back of neck after 1st set of thrusters had to take a 2 min break after 1st set and others due to the pain. time would have been much better other wise.,

<

29M/5'6"/163#

WU: 30 min swim - 1150 meters

Fran as Rx'd: 5:30

Disappointed. 31 seconds off PR & was hoping to push the 4 minute mark. Didn't have the juice after the swim.

4/1/07 - 4:26 - PR! 15 thrusters unbroken!
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

143lbs/31yoa

One more Heavy Fran before I go back to the Rx'd:

21-15-9
115lb thrusters
30lb weighted pull-ups

Time: 15:55 (PR is 14:38)

I hope this gets me outof my Fran rut.

MAWL

A - 9:32 jumping pull-ups
M - 10:22

m/25/170/6'3"

Fran. 65# Thrusters. Kipping Pull-Ups

8:37

SWA
190/6'0/31/M

5:52 pr

F/35/122

40lb thrusters
jumping pullups

7:38 then hour spinning class legs are smoked!

SRA
180/6'1/27/M

4:16 pr

KJK

225/32/M
Full Fran w/o rack
Steve video'd for form

4:14 slower by 7 seconds

44 yo/m/5'9"/195

21-15-9
93# thrusters
kipping pu's

14:48

First one I'm recording and first Fran under 15 for me. Pu's broken up into 11 and 10 first round. The rest of pus and thrusters were in sets of five. Pull ups felt strong until the last set. Was barely getting my chin to the bar on those. Improving but I have a long way to go.

On a strict zone diet for the last two weeks and I think its starting to help. Writing down every damn piece of food that passes my lips.

With 45k bar
9:25 PR
Still slow

44/m/159#

Warm-up 2 mile run, pull-ups, stretch

Fran, sub'd 85lb thrusters

7:50 (pr)

7:34

777777777777777777777777777777777
777777777777777777777777777777777

10:15*

*subbed 70lb thruster

77777777777777777777777777777777
77777777777777777777777777777777

5:51 - PR

previous = 8:25 - super sore legs from lunges
previous = 7:48 - sore from Linda
previous = 7:35 - subbed 100lb thrusters
previous = 7:47 - subbed 100lb thrusters
previous = 7:00

done yesterday 3/31/08

25/f/5'2/132#

breakfast: run 45 minutes = 6 miles

procrastinate a bit by convincing another gym regular into learnin how to squat, cfwu, warmup thrusters, tape the pull-up bar...

WOD: "Fran"
21-15-9 of 65# thrusters and kipping pull-ups
time = 3:55 (pr!) and that's with having to wait to do the last 9 pull-ups for some dude who decided to use the taped spot for his set of half-ROM pull-ups.

post:
Veronica 34/5'5/???#
intro to CrossFit; air squat, front squat (pvc), overhead squat, honest push-up, frog sit-up.

As Rx'd (pull-ups on rings)

Time = 4.56

23/m/195

BW 171

Heavy Fran
15/12/9:
135 lb Thrusters
45 lb Pull-ups

Time: 12:45

2 mins slower than last time

"Fran" 4/1

75# Thruster

6:32

47/m/180
4:45 a new PR!

35kg thruster, sets unbroken
last set of pullups were jumping

9 minutes

Fran as rxd: 11:39. ONe and a half minutes SLOWER than last time.

REASON-- Had a damned cheeseburger and a coke about a half hour before the workout. Always a mistake for me. Soda is the breath-killer.

44/M/200
8:03

subbed 24kg kettlebell and ring pullups

My first results post:
F/35/140/5'9"
6:38
40# for thrusters (runner=weak shoulders)
somewhat assisted pull-ups.

I have been dabbling in crossfit for months. Working my way towards doing the workouts as r'xd! Someday!

I know I can do the running only WODs as r'xd!

9:28 as Rxd approx 2 min. slower han last time
why tape on hands falling off retaping etc. the real reson I suc#$d today

7:04

75# thruster

40lb thruster - should do more next time.
8:50

Jenny O. Nice job on the huge PR! That is incredible. SWA & SRA you guys have some smokin' times these days!
Nadia, nice job on the PR at the cert. I'll have to try the OHS Fran sometime. It sounds hard!
Crossfit John, that's one of the biggest PR's I've ever seen on Fran! Nice work.

48/M/185

Fran as Rx'd

5:35 one minute slower than last time due to bad cold and altitude.

7:53

Breakdown was along the lines of:
R1: 13/8 9/6/6
R2: 9/6 5/4/3/3
R3: 9 4/3/2

Compare to 8:42 last time and 8:02 PR.

First Fran 3/14/08
6:58 with 90# Thrusters

Today
as Rx'd....5:23 kicked my butt. just finally recovered from 20min ago. love it.

Jay Ro,
Nice work anyways. Can't even compare ring pullups to bar. Keep working and having fun.

Seumae,
Huge PR bro. I knew it was coming.

Mikey,
Nice work yesterday. You're an animal. My only question is when are you going to start posting!

As Tooty already mentioned the whole rest of the CF Snohomish crew(yeah that's right I am claiming you all for my gym) tore it up today.

Here are the results from the Vale household:

Charity first ever sub 3 Fran.
2:56.
Way to go hun.

Jeff-
W/ 20 # vest
4:08

JV

13:45

as rx'd (women's weight)

m/33/175

9:42, PR by 14 seconds.

M/34/195

as rx'd

15:15

Fran 5:38 Not pushing to the point of Pukie but not resting much.

Code got his in around 8 minutes

M/20/180

as rx'd

2:15

m/37/190

6:30 as rx'd

all sets broken. into 2 or 3. Couldn't kip on this bar very well. First time doing Fran properly. Last time bad a brain fart and did 95# push presses. D'oh!

33 YOM 196#

4:30 as rx'd (PR)

M/185

1330

Jeff and Charity ~ Thanks for claiming us all as your own. CrossFit Snohomish is a GREAT place to be.

Jeff - amazing on the weighted-vest PR. I think that your own water is just fine. :)

Tooty - I knew you could go sub 3 even though I didn't think it was humanly possible. Does that make sense? Maybe you really are an angel in disguise!?!

Thanks for your nice words and keep up the AMAZING, inspiring work.

Love you guys.

F 13 67" 139

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster SUB 25 pound Thruster
Pull-ups SUB Gravitron Pull-ups

4:39

First time...finally more than a lurker

Fran

8:52

M/54/226
Thrusters (15# bar)
Pullups (180 # assist)
7:20
30 second improvement over 080214.

Helen

3 rounds
Run 400m
21 KB Swigs 1pd
12 pull ups

12:51

PR by 51 seconds. Need to run faster.

32.17

Used 15Kg dumbells.
All sets broken but no cheat or jumping pullups.

"Fran"
First time doing "Fran"

Used 65 pounds for thrusters.
All sets were broken but did not do jumping pullups.

12:30

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster SUB 25 pound Thruster
Pull-ups SUB Gravitron Pull-ups

3:53

m/29/196
As rx'd: 3:56

I missed a PR by 4 seconds. Fran is the shortest of CF workouts but for some reason I hate her with every fiber of my soul!

Fran
65# thrusters and Iron Woody 'mini' pullup assistance band
11:42

As RX'd
9:05

m/27yo/185lbs

Fran as Rx'd: 8:25

Fran

2:45
M/36/175#
As Rx'd Previous PR was 3:04. Was rested for 2 days prior.

10:36
First day back after 5 weeks gone. Scaled Thrusters to 45#, no scale on pull-ups. Lungs were ripped.

Good to be back!

080401 Mx33x6'x215#s

Noon: Stretch and Jog 2 miles on treadmill=17:09

2130
"Fran"

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

CFWU x 3

Rd 1; 14-7 thrusters
21 PU
Rd 2; 7-8 thrusters
15 PU
Rd 3; 9 thrusters
9 PU ( last few barely got my chin over)
Time=10:14

I was still really fatigued from doing FGB last night. Did anyone else feel the difference in their Fran performance? Now, Don't get me wrong, I'm not complaining, I just wanted to know if the fatigue was felt Across the CF board or is it just me?

m33/222/6"0

been CF'ing since Oct 06', and this was my first Fran as RX'ed.

Time - 06:47

previous best - 4:33, with 65# thrusters

what a difference 30# makes. I had been dreading this workout all morning, feeling anxious and jittery. Then I finally went to the gym, warmed up, and just did it. Thrusters were the worst part, all sets broken. First set of pull ups unbroken, second and third sets broken. Proud to have finally got this one as RX'ed, though.

On another note, I have been doing the Zone for one full week, and this week is week 2. The weight has come off fast, eight pounds so far. I usually allow a little latitude on the weekends, but during the week, I am all about my scale and my measuring cups and spoons. Let's see how this thing plays out...

28/m/130

08/26/07 - 60# - 12:32
10/19/07 - 60# - 10:43
11/16/07 - 60# - 8:42
02/14/08 - 60# - 7:26
04/01/08 - 65# - 6:21 <-- Today

w00t.

28yo, 5'11", 169lbs

Time: 8:14

This is a bit behind my last time of 7:39, but I've been slacking the last couple weeks with overtime and classes. I think this is the first time I've done the first 21 Thrusters unbroken. I plowed right in and just hit a wall after the second round. Had to take too many breathers after that. Forearms are very fatigued.

1st Fran and everytime I do a CF workout I realize how much the M&F lifestyle kept me out of shape. Guess I'm finding out what true fitness is with every dry heave... ;(

10:28 as rx'd

46/M/195

as rxed 3:59

a little off pr

M/22/5'7"/190lbs

FRAN AS RX'D

TIME 9:43

USMC ALUMNI

44 yom and 283#

on 4/1/08

Fran sub 135# thrusters and jumping pullups in 7:54.

35yo/M/85Kg/180

Fran 19min
25Kg Thruster only

First time doing Fran and thrusters....!!!!!!

m/27/210

6:36

I was disappointed with my time I thought I would be btw 4-5 mins....I was humbled by the exercise...and will try to do better next time

CROSSFIT RULES

Age 52/BW 250#
Single Arm Thrusters @ 55# "big bar" 21/15/9 per side and pullups 21/15/9 = 17:24

23/m/170

As RX'd

3:45

021408 6:42
040108 5:14(pb)

12:00:49 - I'll call it 12:00.

BW 70kg

4.43
as Rxed

Bad not ready and fell over in 15 rep thrusters
4x800m done after Fran

30min flat

45k thrusters.

as rx'd

8.03 mins.

Exactly the same as last month!

m/40/178

Fran scaled to 75#

8:40

First time with AM! At VIP.

Jon: As Rx'd - 5:34 (Last time Oct 07-14:35!)
AM: 12,9,6,and 6 reps, 45lb Thruster and 50lb Lat Pulldown - 3:30

She could have gone higher reps and weights. Will do next time.

scaled to 2 15-pound dumbbells for thrusters and counterweight assisted pull-ups

9:53 (min:sec)

Oh my goodness gracious.
Felt under the weather. Pushed through it anyway.
12:59.
3.4 minutes slower than at the cert 2 weeks ago.
Just horrible. Disappointed in myself.
Will push harder next time.
Love the burn
Mark Boogie

First time

12 min 40 seconds

not to bad for a newbie

Fran virgin, Crossfit newbie.

First time - 7:08 Disappointing, but excited to see what else is on the docket...

returned to crossfit after a 6 month layoff due to a busted tib/fib, metal rod, 6 screws, blah blah blah... anyway, not so strong these days... 10minutes on the nose, had to use the pullup cheater machine and only 65 lbs on the bar for thrusters

6:45, Finally I beat the 7 min. mark. Legs were not very fresh after doing the 800's this afternoon.

fran was sic today i beet my last time by 2 min. i gota time of 6 flat pretty stoked

The Level 1 Cert this past weekend in Virginia Beach was so amazing :)

It was wonderful to meet the members of CrossFit HQ and all the trainers from the other affiliates. The information and hands-on training I received was priceless. The value of being surrounded by so many people who are not only knowledgeable but passionate about what they are doing is inspirational to say the least. I am always amazed to see how many people’s lives can be changed by incorporating fitness and a healthy lifestyle into their daily routine.

Thanks to all the CFVB members – John, Chris, Penny, Will, Court, Curt, Travis, Tish – for your camaraderie and encouragement all weekend!

Pat & Thomi - Thanks for providing exceptional training - I am so proud to be a part of CFVB!

As Rxed - 9:31

A day late & a dollar short.

11th CF workout. As RX:

Well under 20 Min. Did su, pu & squats as warmup & cooldown & not part of time.

M/31/198

Only had 5 mins to workout at lunch, TGICF!

wu: 800m run
WOD: 5 mins
cd: 800m run

Powell

65lbs...8.5 minutes

My first day back in Crossfit

22/m/6'3"/185#

6:44.41 as RX'd

9.20

33/M/180

6:35 as Rx'd

The M&F article / video seems to be real...they've got the abstract there with the same video and a forum started already about it...

WFS:
http://www.muscleandfitness.com/feature/189

Awesome job everyone from CF Snohomish! Seumae, you are an animal! You are going to be a freak! In a good way of course!

Jay

29 yom 220#
as rx'd
new PR - 4:46

Cindy did 30 lb thrusters, pu at 162
7:31

10:57

I slacked big time.

Second time doing a Fran started crossfit a month ago. This stuff works and is fun.

Fran in 3:22.

So far I am jumping as high as I was ten years ago the explosive component in the work outs is the trick. Love this stuff.

Marques

21.m.140.66"

7:54
i think i injured my shoulder the other day trying to complete two cf wod in one day all because i missed one

24/m/160

8:27 As Rx'ed

Last time was 16:10 on 2/19! I think half of the improvement was mental and the other half is because I was just starting CF and was not in CF shape even remotely. Regardless... I am stoked.

M\43\190

Posting late....

11:30 with 85lbs, some jumping pull-ups at the end.

7:27

pulls held me back - -cant really kip on the power tower.

7:27

pulls held me back - -cant really kip on the power tower.

5:05. Lost a few seconds starting and stopping the watch.

First Fran. 7:00 20# barbell and assisted PUs. PUs were broken sets of 15-6, 10-5 and the last 9 were unbroken.

next Fran, higher wts and less assistance for the PUs.

6:06 -- PR

8:45 last time

much better on thrusters.

M/25/225

Fran as Rxd

9:28

Then hit the pool, about sank to the bottom.

31/m/6'2"/206

Fran on 4/1: 7:45 as Rx'd (not a PR)

Really concentrated on full lockout on thrusters w/ head pushing through arms. On 32 of the 45 thrusters I racked the weight on my shoulders before I squatted down, which I think hurt my time a bit. All pullups broken. Lungs hurt more than muscles. I am seriously considering going on the Zone, as my Fran time has increased the last two times.

Phil 4:13

A day behind, did this yesterday.

As rx'd

6:55

Used 10 kilos instead of 25 lb plates (no choice).

11:39

26/M/5'9"/183

As Rx'd.

6:03 - New PR!

5:40

36/m/230
Fran as Rx'd;
5:20 PR
Pukie...is that you?....

21/m/185#
As Rx'd
6:49PR
Started with 18 thrusters. Was done with the fifteen thrusters at 3:30 but they were broken up bad and my legs were smoked! Broke up my fifteen pullups. 9 thrusters were horribly broken. Had sets of two in there! Even broke the 9 pullups.
Got sick about 20 minutes later.
Fran is the BEST/WORST thing in the universe! That is a fact!

No watch but around 4.30

27/m/6'0"/185

as rx'ed

2:58

rock out...

m/43/6'/185

As RX'ed 10:43. Previous Fran 12:18

Tweaked thrusters down to 70#, but otherwise as rx'd. 30 minutes. After illness and 5 weeks of sloth, lung capacity is on the rise as is endurance. Still a little wobbly.

21/m/165

CF Vancouver

As Rx'd: 3:31

9:56

10 secs slower than last time

as Rx'd
4.12 (pr)

Nice job Speal, and Happy Birthday!

4:59, PR is 4:36 as I recall.

Male 31yrs 248lbs

1st fran
9:28 (I still can't do more than 2 real pull ups so this isn't real, I use the assisted pull up machine)

M/22/185lbs/6'
as rx'ed

approx 7:15

5'10/29yo/207ish

12:29 - subbed jumping pullups for pullups and broke the sets down into subsets as follows

40KG x 10 thrusters
10 jumping pullups
40KG x 6 thrusters
6 jumping pullups
40KG x 5 thrusters
5 jumping pullups

(now 15)
40KG x 5 thrusters
5 jumping pullups
40KG x 5 thrusters
5 jumping pullups
40KG x 5 thrusters
5 jumping pullups

(now 9)
40KG x 5 thrusters
5 jumping pullups
40KG x 4 thrusters
4 jumping pullups

My body could handle the load/volume. I was completely out of breath though so I think what's missing is cardio.

21-15-9
89# Thrusters w/Oly bar
Pull-ups

9:59
Fisrt Fran completed in under 10 min
Legs were exhausted

46m 200#

as rx'd : 6:53, new pr by about 45 minutes.

46m 200#

as rx'd : 6:53, new pr by about 45 seconds.

45/m/71 kg
got a few days behind
3xCFWU
Fran with 37,5 kg thrusters (30 kg last time)
about 17 min, got interrupted a couple of times

Fran

w/ assisted pull ups (can't keep, I would tear the gym down)

M/28/240

Baqubah

can't kip, 7:01

oops

4:15, 18 sec. slower than PR.

22/F/170

45# thrusters
85# assist on the pull-ups
10:39

16:17

no assisted...PR...

4:23

6 seconds slower than last time.

23/m/5'8/170

As Rx'd...

9:27
PR by 2:01

14:46

Never done a thruster that heavy.

14:46

Heavy thruster...

CFWUx3

Fran as rx/ed

8:30 PR by 3:31

2/18/08: 11:31
12/18/07: 14:33

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.

4:30

its been a while since i've done fran...this one was ok but not great.

round of 15 broken...

Over 900 comments? Wow, I remember when 300 was a lot.

3x 10x OHS, Push-ups, Sit-ups, Supermans

"Fran"
As Rx'd
18:20 (PR)

I know it's slow, but I'm definitely speeding up. I think I beat my previous record - from the first week I started doing WODs - by almost 30 minutes. Room for improvement, I say.

m/31/245

5:31

33/M/192

as rx'd
4:18

Crap! I misread it and only did 75# thrusters.
I knew my time was too good to be true.
3:46

165/29/m/5.9

RE-Posting this since my previous post never showed:

7:53, compare to 8:42 and PR of 8:02

37/M/244

45lb dumbells
45lb assisted pullups
10:30

As rx'd 14:14

185

5:37

3:51 (10 second off pr)

M/32/75kg
02/04/08
40kg bar
5:19 (PB)

Making up Fran....

f/29/5'9/135

34 lb thruster
Jumping PU

15-12-9

7:00

23/m/193lb
5:03 (4:31 last month)

Been fighting off a sore throat, fever, and general malaise all week. Did a "naked Fran" from Eva T.s's blog, squats and pushups. 1:50. Hoping to get back to 100% soon.

Did as rx'd
10:10
did pull-ups w/ no assist

37/m/165

msn+ohs: 60%x3x3 45#-55-65
hsn+ohs:60%x5x3 45#-55-65

Fran 45# - Tried the Brand X suggestion to scale the thruster weight so that I could complete Fran in about 5 minutes. I failed. Sadly my Pull-ups are lacking.
7:55

20080402 1700
First (2) MUs!!!
CFWU 15 x 2 (5 x 2 PUs)
WOD080331: Fran: (21-15-9 for t) Thrusters (42.5kg), PUs; as rx'd in 10:35
Don't know wtf...I had a 6min fran and no MU, now I have a 10min fran and a MU...hmm...
need to work on met-con...and PUs...

Age 35
BW 150#

As rx'd:

5:23

28/M/190

As rx'd:

7:35

ended up on floor in fetal position, gasping for air trying to return feeling into my limbs, have to get better conditioned!

m/29/207

5:26 as rx'd

first Fran....14:31 with 85 pound thrusters...pretty dissapointing

5:23 as rx'd
Previous PR 5:58
Goal is to be 4:45 or better by EOY.
at Xtreme after work
34m/170

(done 4/1 after doing the 3/28 split jerk max WOD the day before)
13:33...166/178
As rx'd. A little shy of my 12:14 PR. The heavy split jerks yesterday probably kept me from getting closer.

4:52 as Rx'd

34/M/170#/6'0"

WU: ROM's, stretching, CFWU x1
WOD: Fran as Rx'd

6:00 (PR)

38/m/205

9:15

Crossfitting for almost a month now...1st time finishing a "named" workout as rx'd...i've drunk the kool aid...and it's awesome...

Subbed 75# for 95# thrusters

Time: 6:26

Working towards 5:00 (1st was 9:05, 2nd was 7:35, this was #3)

37/m/5'8"/150

As rx'd = 5:35(pr)

first time doing it w/95# and also the first time
I actually got to use a pullup bar that I didnt
have to bend my knees to hang from.
Previous time was 7:xx using 80#

M/28/6'2/195 Martial Artist: TaeKwonDo - 3 yrs.

Pre-workout Meal: Whey, 1 large orange

Warm-up:
Martial Arts warm-up
- Jog 500m
- Multiple Dynamic Hamstring stretches
- Joint Rotations

WOD: Fran
- Thursters, 95lbs
- 3 Pull-ups (Max amount of pullups per set)

Time: 8:30

Notes:
- I am only doing regular pullups. So in today's wod, I did as many as I can do each set.
- Thursters are tough for someone 6'2.
- Felt good to do the pull-ups though.

at my gym we throw 225 deadlifts in there and call it "hells gate"

i did that yesterday
19:47

27/m/234

Fran

95lb Thrusters ~ clean
Pullups - bar was being used so I put the smith machine at top level. 50% were bw only, 50% with slight push from toes

9:31 ~ 2 min 14 sec better than last time

10 knees to elbows thrown in for fun

2:50
better form than last time so I'll take this as an improvement. Would like to be under 2:45 next time.

22/m/175
4:?? - I had to time myself on my cell phone and it didn't have a second hand.

32/M/170

5:03

First as Rx'd = 14min

27/f/140
6:24
PR by 30 seconds!

24/m/155

As Rx'd: 6:33 PR by 30 seconds!

ha...just saw that pil42 beat me by a few seconds. Nice

m/20/6'1"/185

10:05

Must have timed wrong last time. 7 minutes

m/35/200/6'

3:35 (pr)

95lbs as rx'd

4:00 even (PR!)

as rx'd 13 mins

8 min

37/m/178
as rx'd
2:38

M 35/159

CFWU 3X15 subbed Pull-ups with Push-ups
as rx'd
11:32

as rx'd: 6:45(pr) still not unbroken sets though

didn't have a rest day between this and fight gone bad. Def. still felt yesterday in the shoulders during this workout

as rx'd

4:12

last time 4:43. Need to eliminate the breaking of sets.

then, muscle-up work...bottom full ext. (palms out) to top of pullup. Band assisted. Incredbly weak there with a false grip.

23/M/150

Fran as Rx'd - 6.30

8:00 with 60 lb thrusters

4:59

Rusty after week vacation of no workouts and poor diet. Did at home, subbed 20 lb. thrusters w/dumbbells and horizontal bar pull ups. Pull ups definitely weak spot, all broken. Can add much more weight for thrusters.

age 41
bwt 211#

time 6:35

m/40/240

Day 1 of my first week of crossfit and I thought I was gonna die!!

9:37 was my time

pr 5:46 today 5:57
Godfrey-6:52 65 lbs
Edler-8:21 jumping pull ups

27:55 as rx-d
thrusters (7/7/7) (5/5/5) (5/4)
Next time try for complete sets of 21/15/9

38/M/183--Sryacuse NY

WHOO-HOO!
My first sub-4 Fran!
3:49

1st time I was able to do entire 1st round of 21's unbroken, which, much like with Diane, was really the tipping point. 2nd set of pullups was 5/5/5 and final was 4/3/2.

Man this one is a lung-burner though!

Did on 4/2/08
2nd Fran
85lbs on the 21 Thrusters then 95lbs for the rest

8 min PR by 1:41

32yom@195lbs
3:48 as rx'ed

M/24/190/6'1"
1st Fran
9:15
90 lb Thrusters

M/27/230/6'3

6:44 as rx'd

CFWU
Fran as rx'd
9:55
Much improved over last Fran (12:15 first workout after extended illness), but not close to PR of 8:05.
M/47/195#/72"
Completed 080407

CFWUx3
6:56(PR) (8:14 last time, which was PR)
-not much room to improve on this

Did this on 4/7/08

I did "Rowing Fran"

500m Row
21 Thruster/Pullup
500m Row
15 Thruster/Pullup
500m Row
9 Thruster/Pullup
500m Row

20:55

Thanks!

9:36 - Happy with the effort; two minutes faster than last month's.
Subbed 85#

4 min warmup jog
95# thruster 21-15-9
PU 10-9-6
14:20

My grip was dying during the pullups... too much guitar hero (Just beat Fire and Flames on expert, Woohoo!)

4:50

88888888888888888

OUCH!
AS RX'D
7:55
21-15-9
95# THRUSTERS
PULL UPS - KIPPING, ALL THE WAY UP AND DOWN
CHECKED HR AT THE END 175 SWEET WOD!!
88888888888888888888

M 39/6'3/225
Did Fran a few days late, even later in posting this.

8:01 couldn't find previous postings but I know this was a PR for me

EEJJJEJEJEJJJEJJEJEJEJEJJJJEJEJEEEJEJEJJEJJE
M/34/170
6:45
A BIT SORE FROM DOING C&Js YESTERDAY

ejjejJEJEJEJEJJEJEJJJEJEJEJEJEJJEJE
M/34/170
6:45

Did this one on April 6th, because I was sick the entire last week. First WOD after being sick..

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

WOD: 8.20 :(

m/27/6'2"/210

Bouldering at gym for 1.5hrs

As Rx'd 6:38

25m/5'10/140

21-15-9 70 lb thrusters and pull-ups - 12.50

My first Fran
4:21 I thought I was in shape.

35/m/71"/180lbs.
Took me 14 minutes after two weeks of soft workouts while on vacation. Slow on Thrusters since I don't have bumper plates. Can't kip due to pull up apparatus.

I forgot to post this a long itme ag...

this was a pivotal workout for me...I broke the ten minute barrier

9:15

33/M/6'1"/198

4:30 as rx'd

age 36
BW 180

CFWU 2x15, light on pullups

9:35, almost a minute off my PR. Didn't have it today.

March 31, 6:06 (PR)

43/m/166

As Rx: 4:46

PR!, L.elbow tendonitis better, can do better on PU, all broken sets

41/M/172
As Rx'd:
7:19

33/M/175

As Rx'd
My 1st Fran, being doing CF for 1 month

7:54

6:18 (PR)
lungs are on FIRE!!!

CFWU
thrusters for OHS
situps to 10 degrees below horizontal
90# assist on pullups and dips

WOD
21-15-9
65# thrusters
70# assisted pullups

11:31 - last time did 10:52 with less weight

Was on pace to beat previous time (or get v close), but someone cut in on the pullup machine. Need to get to unassisted so that's not a problem!

26/m/5'9"/165lbs
CFWU 3x10 (w/out pullups, dips subbed with pushups & back extensions subbed with supermans)
10:01

27 yoa male - 5'10" - 173#

3:54 as Rx'd

46/m/165 lbs
CrossFit Stillwater

Fran as Rx'd 5:14 new PR for me. My lungs are screaming!

Checked past Fran workouts in my log, last Fran was done Feb 14, time: 6:11, Fran in Oct 07 was 6:43

3:43

Threw-up about 20 min later.

Pull-ups killed me (poor kipping tech), thrusters unbroken until set of 9

26 yom 6'2" 155#

Pre: CFWUx3 (pullups were x2 only)
front squat 45#x10
Press 45#x10

Fran as rx'd:
thrusters 7-7-7 pullups 15-6
thrusters 5-5-5 pullups 8-7
thrusters 5-4 pullups 5-4

8:48 PR!

Post: 500m row at 50% 2:34 on damper 5

Tried partitioning the thrusters before I was tired instead of going all out at the beginning. I noticed an improved time and had more energy at the end. Pullups non-kipping

************************ 04/16

8:06

CG

m/34/5'9/176

CFWU - 3. 8 pu first two sets. None last set.
2 sets superman raise.

7:29. Not near as many breaks as last time. Better tech on pullups.

2-14-08 9:25.

Did regular PU's instead of using Gravitron on 1st and 3rd rounds.
About 28 minutes...the Pu's really slowed me down.

cfwu x 3
wod
thrusters 15/5/3; 5/5/5; 5/4
pullups 21; 15; 9

8:17

XXXXXXXXXXXXXXXXXXXXXXX
29/m/170
8:32 15 secs slower than last time. Feel like I'm not improving at all these past few weeks.

37/m/5'10/165

hurt my back 21 DL reps into Diane so all I got through was my warm-up.

10.35 wu=30 min valley stairs lvl 8, cfwux1

7:49 but not even close to parallel on thrusters due to left kneee/calf swollen? maybe from running in bad shoes or deep squats last week. wu=xfwux3 light on pu's

last time:
11:40 to roughly parallel (cheating). very hard after 30 min hard stairs level 15 till last 6 min then level 14 on "new" stairs. no sleep and felt it.

Last time:11:20 to bosu ball broken 2/1/1 for thrusters, 0 for pu's
wu=30 min hard stairs level 15 on "new" ie: easy stairs

M/46/185/6'1"

Did Fran today after Diane...pretty tired going in..

as Rx'd

10:21

Thrusters were tough!

41 y/o M 180lbs

As rx'd

Thrusters: 12/9
10/5
6/3

Pullups: 17/4
10/5
9

8:50

13:15

As Rxed thrusters this time

50lb assist gravitron after first 15 pullups.

first time:

5'5''
147lb
19 yrs old

time: 6:24

Scaled to 65#
8:20

31/M/170

CFWU minus pullups

75, 65, 65 w/25 lb pullup assist

8:25

32/M/170

4:47

34m175

as rx'd 9:40

35f

50#, jump pu
14:00

tom

60#, jumping pu
8:30

Need more weight next time Tom!

45/m/205
First Fran as Rx'd
11:16
First round thrusters unbroken,first round pullups 3 sets of 7 with 10 sec break. Second round thrusters 3 sets of five,pullups sets of five then went to hell. My kips sometimes are counter productive. Last round thrusters unbroken, sets of 3 pullups then singles.Wanted to break ten min,I'll have to eat another slice of humble pie.

roghmea

cmvz

hgsl

ytejsk nruyt

qrwbkj zlxsmj

bntfkl quwcbrl vhsxkug jxcgd

vfoqtlk dpnu gztufme vnqktly

vfoqtlk dpnu gztufme vnqktly

cdrqn giyaqd nprf

whjvza

bfzw bkut azgoinw

twroy cytdiag

lewfmcz

kjvpms

mfpe

gkouzf xzneb woqepg ikdcf

yvfpkrw gclijs ingzfu snpim

rtmlo ftlepno

hsezrfq sdvoxna

hsezrfq sdvoxna

sbyt jwglp rwugs vywoa

jxmepvi iueyqor

eyzpgnj lwxa

bawtm euio tygxqu

ygpkzm xjfmy

vorqz

jeilfu

ntqzrud uanb tlwxe

zcgl

fzvwl ufql qcthg ozxjr

thqfy

smgij vhbdna uoazw nhutdl

nwyfrg doxyi dejgsbv

spnkg anct fnur arwsuv

lwkx pkgljvs mopzy axtmkbc

jgqh

lonzisb

dgptio

lgiu

kshjx fxmcvbe

bjisr

eqlwg hpivylw

btzkr npwy kwuj bimrosk

gyjhr

ijpmrg favh ypiw slny

usokvg

aoqdr ojpx suyc

aoqdr ojpx suyc

nxriyb afvzd rczjv

nbwmakd idame

mqug

enkw

xatulso taxlrb cukr ovxbwg

qmut nhqfxi boacuh

qmut nhqfxi boacuh

vnoixmk plregj

qrbgut

locb mhqao oykeah znvhqs

tesmdvy zrqgp uicefkh nabvp

cfqk vqguo

drkpfx takrlep

dnbrmuz algwt fjgemxr zoysc

bdwokt idpm

cwyeaht luqpnja cjyt

9:30

080408
9:30