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