March 31, 2008

Monday 080331

"Fran"

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

Post time to comments.

Compare to 080214.

cfcertsemVB-th.jpg

View image

CrossFit Certification Seminar - CrossFit Virginia Beach


"Muscle and Fitness" presents, "CrossFit - The Toughest Workout Ever?" - video [wmv] [mov]

Posted by lauren at March 31, 2008 3:21 PM
Comments

NO WAY !!!!

I'm supposed to rest this week. haha

Comment #1 - Posted by: Richard Vanmeerbeek at March 30, 2008 5:10 PM

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

Comment #2 - Posted by: Dustin at March 30, 2008 5:12 PM

Hmmmm....

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

Stay tuned.

Comment #3 - Posted by: Gummo Von Oelhoffen at March 30, 2008 5:15 PM

Glad I took today off.

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

Comment #4 - Posted by: gt_rugger15 at March 30, 2008 5:17 PM

niiiice

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

f/20/140

Comment #5 - Posted by: ckenf at March 30, 2008 5:19 PM

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

Comment #6 - Posted by: Apolloswabbie 6'2" 210 43 yoa at March 30, 2008 5:23 PM

what's the record for fran?

Comment #7 - Posted by: will at March 30, 2008 5:24 PM

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

Comment #8 - Posted by: notanathlete at March 30, 2008 5:25 PM

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.

Comment #9 - Posted by: knewman(27yoF/150#/5'8") at March 30, 2008 5:25 PM

Thanks for the early post! Looking forward to it!

Comment #10 - Posted by: Jason Ackerman - Albany CrossFit at March 30, 2008 5:29 PM

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

Comment #11 - Posted by: Tony B. at March 30, 2008 5:33 PM

Hell yes.

Comment #12 - Posted by: Júlíus at March 30, 2008 5:36 PM

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

Comment #13 - Posted by: Jamie-N-Oki at March 30, 2008 5:36 PM

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

Comment #14 - Posted by: Jason Scheffler at March 30, 2008 5:37 PM

Oh yes!!!!

Comment #15 - Posted by: TempleOwl M/74'/185/19 at March 30, 2008 5:37 PM

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?

Comment #16 - Posted by: tejanostylin at March 30, 2008 5:38 PM

#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.

Comment #17 - Posted by: Júlíus at March 30, 2008 5:38 PM

Woo-hoo! I need thruster practice for time.

Comment #18 - Posted by: tkeeloh at March 30, 2008 5:39 PM

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

Comment #19 - Posted by: stalter/m/70/192 at March 30, 2008 5:41 PM

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?

Comment #20 - Posted by: Christin at March 30, 2008 5:42 PM

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

Karin

Comment #21 - Posted by: Send513 at March 30, 2008 5:43 PM

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!

Comment #22 - Posted by: Rob_P_in_IL_M/35/230lb at March 30, 2008 5:48 PM

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.

Comment #23 - Posted by: jcstallis at March 30, 2008 5:50 PM

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???

Comment #24 - Posted by: U'i at March 30, 2008 5:52 PM

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.

Comment #25 - Posted by: Rajib at March 30, 2008 6:00 PM

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

M/17/6'0"/180

Thanks

Comment #26 - Posted by: Viktor K at March 30, 2008 6:01 PM

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.

Comment #27 - Posted by: Mark at March 30, 2008 6:04 PM

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

Comment #28 - Posted by: chad at March 30, 2008 6:05 PM

#26

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

Comment #29 - Posted by: Jason Ackerman - Albany CrossFit at March 30, 2008 6:06 PM

YES. I am so excited it's unnatural.

Comment #30 - Posted by: Jacob Tsypkin at March 30, 2008 6:06 PM

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.

Comment #31 - Posted by: James D at March 30, 2008 6:10 PM

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

Comment #32 - Posted by: Ken Poindexter at March 30, 2008 6:10 PM

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.'

Comment #33 - Posted by: Viktor K at March 30, 2008 6:10 PM

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?

Comment #34 - Posted by: RAZE at March 30, 2008 6:16 PM

GOOD!

THIS IS A GOOD COMBINATION FOR ME.

ROBERT S.
TUCSON, AZ.

Comment #35 - Posted by: ROBERT SUTHERLAND at March 30, 2008 6:19 PM

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.

Comment #36 - Posted by: silverback at March 30, 2008 6:19 PM

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

Comment #37 - Posted by: silverback at March 30, 2008 6:22 PM

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.

Comment #38 - Posted by: sleeveless in seattle at March 30, 2008 6:23 PM

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,

Comment #39 - Posted by: Steve and Kelley - CF Ocean City at March 30, 2008 6:36 PM

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,

Comment #40 - Posted by: Steve and Kelley - CF Ocean City at March 30, 2008 6:37 PM

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

Comment #41 - Posted by: Shaun at March 30, 2008 6:41 PM

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

Comment #42 - Posted by: Tim at March 30, 2008 6:42 PM

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

Comment #43 - Posted by: Alicia Zhuang at March 30, 2008 6:45 PM

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.

Comment #44 - Posted by: WeemsFit at March 30, 2008 6:52 PM

butterflies all ready

Comment #45 - Posted by: DrEric at March 30, 2008 6:52 PM

And so begins the Fran dread.

I still owe FGB. Tomorrow should be interesting.

Comment #46 - Posted by: freddy c._one world at March 30, 2008 7:00 PM

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.

Comment #47 - Posted by: Alex at March 30, 2008 7:02 PM

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...

Comment #48 - Posted by: steve at March 30, 2008 7:03 PM

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..

Comment #49 - Posted by: jack at March 30, 2008 7:03 PM

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.

Comment #50 - Posted by: JTP at March 30, 2008 7:05 PM

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.

Comment #51 - Posted by: JTP at March 30, 2008 7:06 PM

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...

Comment #52 - Posted by: reub21 at March 30, 2008 7:07 PM

M/52/170

80# thrusters

9:05

Comment #53 - Posted by: Mark Brinton at March 30, 2008 7:07 PM

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!

Comment #54 - Posted by: 12Bravo at March 30, 2008 7:09 PM

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.

Comment #55 - Posted by: jtp at March 30, 2008 7:10 PM

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.

Comment #56 - Posted by: amlove21 at March 30, 2008 7:11 PM

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

Comment #57 - Posted by: soccerman m/22/183 at March 30, 2008 7:12 PM

I love it!

Comment #58 - Posted by: A_Martinez m/26/160/5'6" at March 30, 2008 7:21 PM

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.

Comment #59 - Posted by: Kevin at March 30, 2008 7:25 PM

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

Comment #60 - Posted by: Alex Europa at March 30, 2008 7:29 PM

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.

Comment #61 - Posted by: gaucoin at March 30, 2008 7:29 PM

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

Comment #62 - Posted by: bill patton at March 30, 2008 7:30 PM

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...

Comment #63 - Posted by: drew-ct m/24/185 at March 30, 2008 7:40 PM

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

Comment #64 - Posted by: Doug in Utah at March 30, 2008 7:50 PM

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.

Comment #65 - Posted by: JDale m/37/6'2"/178 at March 30, 2008 7:50 PM

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!

Comment #66 - Posted by: Raul_31/m/5'11"/215 at March 30, 2008 7:55 PM

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

Comment #67 - Posted by: steve at March 30, 2008 7:57 PM

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

Comment #68 - Posted by: Doug in Utah at March 30, 2008 8:01 PM

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

Comment #69 - Posted by: Nick m/25/5'11'/180 at March 30, 2008 8:06 PM

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!

Comment #70 - Posted by: Becca at March 30, 2008 8:07 PM

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.

Comment #71 - Posted by: IndyFD Eric at March 30, 2008 8:09 PM

amlove21

congrats on the march. sounds brutal.

Comment #72 - Posted by: ken c at March 30, 2008 8:21 PM

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

Comment #73 - Posted by: nadia shatila at March 30, 2008 8:25 PM

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...

Comment #74 - Posted by: John Seiler at March 30, 2008 8:29 PM

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.

Comment #75 - Posted by: Bigzieg at March 30, 2008 8:32 PM

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.....

Comment #76 - Posted by: balquatro at March 30, 2008 8:41 PM

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.

Comment #77 - Posted by: clemson rob at March 30, 2008 8:42 PM

M/19/160

3:28 as rx'd

Comment #78 - Posted by: Steve N. at March 30, 2008 8:52 PM

Balquatro

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

Comment #79 - Posted by: matt at March 30, 2008 8:54 PM

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

Comment #80 - Posted by: PE n SD m/21/6'4/199 at March 30, 2008 9:01 PM

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.

Comment #81 - Posted by: MMalmfeldt at March 30, 2008 9:15 PM

Fran was my first crossfit experience! very excited $ tomorrow

Comment #82 - Posted by: Cole M at March 30, 2008 9:18 PM

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.

Comment #83 - Posted by: Richard at March 30, 2008 9:40 PM

re the vid: pay special attention to the date

Comment #84 - Posted by: dmic at March 30, 2008 9:42 PM

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.

Comment #85 - Posted by: Mike Peiman ~ 27M/5'11/184# ~ Whistler, BC, Canada at March 30, 2008 9:56 PM

#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?

Comment #86 - Posted by: Eric at March 30, 2008 10:06 PM

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!

Comment #87 - Posted by: tim at March 30, 2008 10:12 PM

40/M/205/6'1"

sub- jumping pu

5:51

Comment #88 - Posted by: bearcat at March 30, 2008 10:15 PM

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.

Comment #89 - Posted by: Roger at March 30, 2008 10:18 PM

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

Comment #90 - Posted by: angel at March 30, 2008 10:42 PM

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!

Comment #91 - Posted by: SSG_D at March 30, 2008 10:54 PM

#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).

Comment #92 - Posted by: Raul at March 30, 2008 11:08 PM

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

Comment #93 - Posted by: FredG at March 30, 2008 11:28 PM

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.

Comment #94 - Posted by: Andrew H. Meador -M/23/6'4"/215 at March 30, 2008 11:58 PM

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.

Comment #95 - Posted by: Brian W at March 31, 2008 1:16 AM

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

Comment #96 - Posted by: Russell (Scotland) at March 31, 2008 1:20 AM

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.

Comment #97 - Posted by: Wes in SoCal at March 31, 2008 2:13 AM

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

Comment #98 - Posted by: Brenda - Melb, Australia at March 31, 2008 2:26 AM

"Fran"

3:50 PR

Happy birthday Paul

Comment #99 - Posted by: davidorr/M/56/202/70" at March 31, 2008 2:59 AM

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

Comment #100 - Posted by: newt66ssa at March 31, 2008 3:05 AM

*99

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

Comment #101 - Posted by: Scott Jenkins at March 31, 2008 3:09 AM

34/M/170
3:36

Comment #102 - Posted by: x66F at March 31, 2008 3:24 AM

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.

Comment #103 - Posted by: Keith M at March 31, 2008 3:27 AM

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

Comment #104 - Posted by: moak at March 31, 2008 3:34 AM

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.

Comment #105 - Posted by: Charles Ottawa, Canada at March 31, 2008 3:37 AM

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

*Nightmares*

Comment #106 - Posted by: Keith M at March 31, 2008 3:41 AM

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.

Comment #107 - Posted by: Kelly Moore F/44/5'/114# at March 31, 2008 3:45 AM

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!

Comment #108 - Posted by: Bill at March 31, 2008 3:59 AM

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

Comment #109 - Posted by: Mark Gleason at March 31, 2008 4:06 AM

10:15, as Rx'd. PR

Comment #110 - Posted by: rpo at March 31, 2008 4:10 AM

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.

Comment #111 - Posted by: john heins 24/m/FL/5'11"/177 at March 31, 2008 4:29 AM

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!

Comment #112 - Posted by: Amber at March 31, 2008 4:33 AM

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

Comment #113 - Posted by: FredW at March 31, 2008 4:35 AM

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.

Comment #114 - Posted by: Russell (Scotland) M/30/165 at March 31, 2008 4:38 AM

27/6'6"/88 kg

4:53 (PR by 38 seconds!)

Comment #115 - Posted by: Woody at March 31, 2008 4:39 AM

11.17
45# thrusters and gravitron PU on 110#

Comment #116 - Posted by: Jen P F_25_155_5'9" at March 31, 2008 4:45 AM

Way to go Russell!

Comment #117 - Posted by: Davie CrossFit CS at March 31, 2008 4:50 AM

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

Comment #118 - Posted by: TK at March 31, 2008 4:53 AM

36/M/203

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

Comment #119 - Posted by: CalmLikeaBomb at March 31, 2008 4:54 AM

Thanks Tony B for Comment #11

Comment #120 - Posted by: notanathlete at March 31, 2008 4:55 AM

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

Comment #121 - Posted by: Rambo X 6'2 199 24yrs at March 31, 2008 4:56 AM

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!

Comment #122 - Posted by: will at March 31, 2008 4:57 AM

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!

Comment #123 - Posted by: will at March 31, 2008 4:58 AM

155/M/46

3:06 as rx'd

Comment #124 - Posted by: Paul at March 31, 2008 5:02 AM

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.

Comment #125 - Posted by: Justin at March 31, 2008 5:03 AM

25/m/195/5'10"

Sub 75# thrusters
11:04

Comment #126 - Posted by: ScotB at March 31, 2008 5:04 AM

As Rx'd

7:38

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

Comment #127 - Posted by: jonny(elite400) at March 31, 2008 5:05 AM

thanks for the info Matt i will be looking it up

Comment #128 - Posted by: balquatro at March 31, 2008 5:06 AM

HOOOOOOOOO YAAAAAAAAAAAAAAAA

Comment #129 - Posted by: RANDY PALERMO at March 31, 2008 5:07 AM

# 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!!!

Comment #130 - Posted by: Rambo X 6'2 199 24yrs at March 31, 2008 5:07 AM

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

Comment #131 - Posted by: bhub at March 31, 2008 5:14 AM

27/6'8"/210

5:58

Comment #132 - Posted by: Stretch at March 31, 2008 5:15 AM

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

Comment #133 - Posted by: McCloud at March 31, 2008 5:16 AM

thanks mike good info will do!!

Comment #134 - Posted by: balquatro at March 31, 2008 5:19 AM

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#.

Comment #135 - Posted by: Memuc at March 31, 2008 5:27 AM

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

Comment #136 - Posted by: JFG at March 31, 2008 5:29 AM

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.

Comment #137 - Posted by: raz at March 31, 2008 5:32 AM

25/5'9"/135

5:32 with 29.5kg

Comment #138 - Posted by: Mary Ann at March 31, 2008 5:37 AM

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.

Comment #139 - Posted by: Syd O at March 31, 2008 5:43 AM

as rx'd

7:22

Comment #140 - Posted by: Mulcahy at March 31, 2008 5:45 AM

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!

Comment #141 - Posted by: CrossFit Off The Grid at March 31, 2008 5:47 AM

37/m/172

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

Comment #142 - Posted by: alex at March 31, 2008 5:48 AM

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!

Comment #143 - Posted by: MarcusG at March 31, 2008 5:51 AM

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.

Comment #144 - Posted by: Steve Cole at March 31, 2008 5:55 AM

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

Comment #145 - Posted by: lisaq at March 31, 2008 5:57 AM

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

Comment #146 - Posted by: MichaeltheBeerGuy at March 31, 2008 5:59 AM

Crossfit ATM
as rx'd
4:39

Comment #147 - Posted by: Marshall (M/23/162) at March 31, 2008 6:03 AM

7:05, dang guys thats not too chill.

Comment #148 - Posted by: UteWarrior at March 31, 2008 6:07 AM

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

Comment #149 - Posted by: Brown Bear at March 31, 2008 6:08 AM

bw 170

7:44 as rx'd

+ 24 lb weight vest

Comment #150 - Posted by: paulw at March 31, 2008 6:09 AM

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.

Comment #151 - Posted by: Mike Gray - Switzerland - 35yom/6ft/171 at March 31, 2008 6:09 AM

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

Comment #152 - Posted by: silverback at March 31, 2008 6:13 AM

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.

Comment #153 - Posted by: Mike Gray - Switzerland - 35yom/6ft/171 at March 31, 2008 6:15 AM

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

Comment #154 - Posted by: SAJ 29/m/180 at March 31, 2008 6:15 AM

bw: 182

As rx'd: 7:20

Comment #155 - Posted by: Rick 510 - CrossFit Clarksville at March 31, 2008 6:27 AM

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

first fran.

Comment #156 - Posted by: Daniel G. 29/M/165/5'9" at March 31, 2008 6:29 AM

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

Comment #157 - Posted by: petey at March 31, 2008 6:37 AM

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

Get some, Go again!

Comment #158 - Posted by: DJ at March 31, 2008 6:38 AM

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

Get some, Go again!

Comment #159 - Posted by: DJ at March 31, 2008 6:39 AM

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.

Comment #160 - Posted by: brownie at March 31, 2008 6:40 AM

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 ...

Comment #161 - Posted by: Apolloswabbie 6'2" 210 44yoa at March 31, 2008 6:43 AM

42/170

As rx'd

6:30 - PR is 5:52

Comment #162 - Posted by: Rick Cantu at March 31, 2008 6:43 AM

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?

Comment #163 - Posted by: Louis at March 31, 2008 6:43 AM

M/45/153

6:16 PR
75lbs truster.

Comment #164 - Posted by: kurt at March 31, 2008 6:47 AM

"Fran"

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

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

5:31

Comment #165 - Posted by: Louis Herrera Jr. 49 70" 175 at March 31, 2008 6:49 AM

5:45

Comment #166 - Posted by: Hale at March 31, 2008 6:51 AM

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

Comment #167 - Posted by: Edwin 25/M/5'8"/175 at March 31, 2008 6:53 AM

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.

Comment #168 - Posted by: Mark at March 31, 2008 7:04 AM

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

Comment #169 - Posted by: shawna at March 31, 2008 7:06 AM

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

Comment #170 - Posted by: shawna at March 31, 2008 7:06 AM

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

Comment #171 - Posted by: Norma at March 31, 2008 7:08 AM

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!

Comment #172 - Posted by: Jeff at March 31, 2008 7:09 AM

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.

Comment #173 - Posted by: Matt at March 31, 2008 7:18 AM

M/24/175

FRAN as Rx'd

10:19-new PR!!

Comment #174 - Posted by: EOMFD at March 31, 2008 7:19 AM

M/22/6'1"/185

As Rx'd: 3:37

Comment #175 - Posted by: EricBrandom at March 31, 2008 7:22 AM

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!

Comment #176 - Posted by: Hatch at March 31, 2008 7:23 AM

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.

Comment #177 - Posted by: gilrogan at March 31, 2008 7:26 AM

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

Comment #178 - Posted by: Travis H at March 31, 2008 7:28 AM

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.

Comment #179 - Posted by: knewman(27yoF/150#/5'8") at March 31, 2008 7:31 AM

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.

Comment #180 - Posted by: Keith W. at March 31, 2008 7:32 AM

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.

Comment #181 - Posted by: firekillr at March 31, 2008 7:38 AM

M/27/214

6:36 21-15-9

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

Comment #182 - Posted by: T. SEGUR at March 31, 2008 7:40 AM

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 :).

Comment #183 - Posted by: Woody at March 31, 2008 7:42 AM

43/f/5'6

fran

45 lbs thruster

5:40

Comment #184 - Posted by: hanneke_chicago at March 31, 2008 7:46 AM

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...

Comment #185 - Posted by: tw at March 31, 2008 7:48 AM

7:43

Comment #186 - Posted by: morisong at March 31, 2008 7:48 AM

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.

Comment #187 - Posted by: dg at March 31, 2008 7:49 AM

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

Comment #188 - Posted by: drg at March 31, 2008 7:51 AM

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

Comment #189 - Posted by: drg at March 31, 2008 7:51 AM

27/M/5'10"/170

13:30

Comment #190 - Posted by: Erik in Schweinfurt, Germany at March 31, 2008 7:52 AM

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

Comment #191 - Posted by: Jacob Tsypkin at March 31, 2008 7:55 AM

M/5'10"/195/39

6:06 as rx'd

Comment #192 - Posted by: Kenny Koonz at March 31, 2008 7:59 AM

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.

Comment #193 - Posted by: Pierce at March 31, 2008 8:00 AM

31/m/190

as rx'd

4:38 (tied my PR)

Mogreene - awesome job! Congrats on the PR.

Comment #194 - Posted by: MWade at March 31, 2008 8:04 AM

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.

Comment #195 - Posted by: mark s at March 31, 2008 8:04 AM

Rx'd

6:46

Comment #196 - Posted by: Gator at March 31, 2008 8:09 AM

Greg A warmup no pullups row 1k


FRAN ASRX'D IN FIREFIGHTING GEAR

10:23


wow that was brutal

ssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssss

Comment #197 - Posted by: shawn hultquist 35m 195lbs CFT 1015 at March 31, 2008 8:14 AM

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-

Comment #198 - Posted by: Dutch at March 31, 2008 8:14 AM

#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.

Comment #199 - Posted by: Brian at March 31, 2008 8:16 AM

Thanks Coach!

Comment #200 - Posted by: bluecheese at March 31, 2008 8:18 AM

#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?

Comment #201 - Posted by: PSB Soccer m/21/5'8"/160# at March 31, 2008 8:20 AM

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...

Comment #202 - Posted by: drew-ct m/24/185 at March 31, 2008 8:24 AM

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

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

Comment #203 - Posted by: Mike Mc 30/5'9"/160 at March 31, 2008 8:25 AM

29/m/210

5:55

Comment #204 - Posted by: CAM at March 31, 2008 8:25 AM

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

Comment #205 - Posted by: Mike Holmes at March 31, 2008 8:35 AM

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.

Comment #206 - Posted by: blades at March 31, 2008 8:36 AM

as rx'ed

4:25, 6:20 last time

Comment #207 - Posted by: tyler/28/6'1"/194 at March 31, 2008 8:37 AM

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.

Comment #208 - Posted by: Chris Walsh at March 31, 2008 8:43 AM

30/M/190

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

John

Comment #209 - Posted by: john g at March 31, 2008 8:43 AM

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

Comment #210 - Posted by: Seth at March 31, 2008 8:43 AM

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!

Comment #211 - Posted by: PG - 30/M/5'10"/180 at March 31, 2008 8:44 AM

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

Comment #212 - Posted by: Haas at March 31, 2008 8:45 AM

26/m/295 lbs

FRAN: 7:25 PR!!

Comment #213 - Posted by: Brendan_FL at March 31, 2008 8:47 AM

22/180/6'

4:42 Rx'd

Comment #214 - Posted by: Yoritomo at March 31, 2008 8:47 AM

45# thrusters/jumping pull-ups
6.10

Comment #215 - Posted by: U'i at March 31, 2008 8:49 AM

25/m/185/5'9"

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

still staring that 5 minute mark in the face!

viva la revolution!

Comment #216 - Posted by: JDT at March 31, 2008 8:50 AM

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.

Comment #217 - Posted by: Jay Broyer at March 31, 2008 8:53 AM

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!

Comment #218 - Posted by: USAF-AirTrafficControl at March 31, 2008 8:55 AM

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.

Comment #219 - Posted by: John Folchetti at March 31, 2008 8:58 AM

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)

Comment #220 - Posted by: Laura DeMarco at March 31, 2008 8:59 AM

As Rx'd, 8:55.

Comment #221 - Posted by: Deuce - M/31y/145lbs at March 31, 2008 9:00 AM

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.

Comment #222 - Posted by: MoGreene at March 31, 2008 9:01 AM

29/m/220/6'0"

Rx'd 5:32

Comment #223 - Posted by: Chris at March 31, 2008 9:01 AM

7:46 - 26sec better than previous

Comment #224 - Posted by: Jimi_32/5'9/145 at March 31, 2008 9:09 AM

As Fragged

4:57

Comment #225 - Posted by: STOKER at March 31, 2008 9:15 AM

M/25/210/6'4"

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

Comment #226 - Posted by: ChF at March 31, 2008 9:21 AM

5:05

pr by 1:39

080214 was 6:44

Comment #227 - Posted by: overtime M/33/6'1"/200 at March 31, 2008 9:24 AM

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!

Comment #228 - Posted by: MichaelF at March 31, 2008 9:27 AM

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.

Comment #229 - Posted by: Pierce at March 31, 2008 9:27 AM

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

Comment #230 - Posted by: JDale m/37/6'2"/178 at March 31, 2008 9:30 AM

Bwt: 134

As Rx'd

2:25 (pr)

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

Comment #231 - Posted by: Speal at March 31, 2008 9:31 AM

8:40 sux.

Comment #232 - Posted by: davidjwood at March 31, 2008 9:32 AM

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

3:56

Comment #233 - Posted by: JohnRU at March 31, 2008 9:32 AM

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!

Comment #234 - Posted by: Angry G at March 31, 2008 9:36 AM

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

Comment #235 - Posted by: jm at March 31, 2008 9:36 AM

CrossFit Snohomish Jeff Vale Trainer
As rxd
6:14

Comment #236 - Posted by: crossfit john at March 31, 2008 9:37 AM

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

Comment #237 - Posted by: Dena@C2 at March 31, 2008 9:38 AM

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

Comment #238 - Posted by: TJN at March 31, 2008 9:38 AM

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

Comment #239 - Posted by: Destry.P at March 31, 2008 9:39 AM

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

Comment #240 - Posted by: FanPossible at March 31, 2008 9:42 AM

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.

Comment #241 - Posted by: Nick at March 31, 2008 9:42 AM

34/M/77kg

As Rx'd:

5:46

Comment #242 - Posted by: Nicholas at March 31, 2008 9:43 AM

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

Comment #243 - Posted by: LTP at March 31, 2008 9:45 AM

First Fran

Rx'd: 3:05

Get SOME!!!!

Comment #244 - Posted by: LT_Dan_M.22.5'10".175# at March 31, 2008 9:46 AM

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

13:40

Comment #245 - Posted by: TDH at March 31, 2008 9:47 AM

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.

Comment #246 - Posted by: ROBERT SUTHERLAND at March 31, 2008 9:49 AM

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.........

Comment #247 - Posted by: Florsie at March 31, 2008 9:49 AM

I LOVE FRAN!!

M/29/170#

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

Comment #248 - Posted by: Brian (Germany) at March 31, 2008 9:49 AM

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

Comment #249 - Posted by: JPW at March 31, 2008 9:51 AM

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

Comment #250 - Posted by: Mark & Theresa at March 31, 2008 9:51 AM

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

Comment #251 - Posted by: Brian (Germany) at March 31, 2008 9:52 AM

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!

Comment #252 - Posted by: Sparky 32/M/5'5"/200 at March 31, 2008 9:54 AM

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

Comment #253 - Posted by: Tim Taft_CrossFit Fredericksburg at March 31, 2008 9:55 AM

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

Last time 19:45!!

Comment #254 - Posted by: David Gannas m/26/162 at March 31, 2008 9:56 AM

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.

Comment #255 - Posted by: Rob_ME at March 31, 2008 9:59 AM

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

8:53

Comment #256 - Posted by: SueAnne_5'6"/132 at March 31, 2008 10:01 AM

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

Comment #257 - Posted by: boosmith at March 31, 2008 10:02 AM

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.

Comment #258 - Posted by: PLATOON JIM at March 31, 2008 10:04 AM

M/28/190/6'0"

As Rx'd: 9:59

Comment #259 - Posted by: MoyToy at March 31, 2008 10:08 AM

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"

Comment #260 - Posted by: Christin at March 31, 2008 10:13 AM

AGE=27
BW=187

3:05 RX

Here it is on video:

http://www.youtube.com/my_videos


Comment #261 - Posted by: Steve from Steve's Club at March 31, 2008 10:16 AM

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?

Comment #262 - Posted by: John GVSU at March 31, 2008 10:23 AM

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

Comment #263 - Posted by: jc at March 31, 2008 10:25 AM

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.

Comment #264 - Posted by: ecp2 at March 31, 2008 10:25 AM

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

Comment #265 - Posted by: Denver Sheepdog 34/5'9/161#/CFT=880 at March 31, 2008 10:26 AM

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.

Comment #266 - Posted by: santoguapo at March 31, 2008 10:26 AM

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.

Comment #267 - Posted by: Josh R m/34/184 at March 31, 2008 10:27 AM

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.

Comment #268 - Posted by: Dustin Burnham at March 31, 2008 10:28 AM

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

Comment #269 - Posted by: Josh G at March 31, 2008 10:31 AM

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.

Comment #270 - Posted by: clemson rob at March 31, 2008 10:31 AM

M/38/77"/215

5:52 As Rx'd (PR)

Comment #271 - Posted by: TimB at March 31, 2008 10:34 AM

as rx'd
6:40

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

Comment #272 - Posted by: Ricky C. 27/m/5'10"/185 at March 31, 2008 10:34 AM

M/20/73kg

As rx'd: 9:26

Exactly the same time as last time.

Comment #273 - Posted by: Júlíus at March 31, 2008 10:36 AM

7:40 (72lb Thrusters though)

Comment #274 - Posted by: Greg at March 31, 2008 10:37 AM

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.

Comment #275 - Posted by: freddy c._one world at March 31, 2008 10:39 AM

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

Comment #276 - Posted by: Ukkrew at March 31, 2008 10:39 AM

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

Comment #277 - Posted by: Ukkrew at March 31, 2008 10:40 AM

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

Servus

Comment #278 - Posted by: Felipe De Afghanistan at March 31, 2008 10:41 AM

As rx'd, 9:18.

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

M/35/56"/175lb

Comment #279 - Posted by: Jason at March 31, 2008 10:42 AM

First Fran: little disappointed, I will do better.

6:06 as RX'd

Comment #280 - Posted by: Josh 25/M/73"/215 at March 31, 2008 10:42 AM

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.

Comment #281 - Posted by: Corey at March 31, 2008 10:43 AM

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

Comment #282 - Posted by: Grantonio_FL at March 31, 2008 10:45 AM

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

Comment #283 - Posted by: Rory at March 31, 2008 10:48 AM

#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.

Comment #284 - Posted by: Corey at March 31, 2008 10:48 AM

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!

Comment #285 - Posted by: Jacob Tsypkin at March 31, 2008 10:51 AM

18/M/5'10"/170

as Rx'd: 7:05(PR)

Thrusters kill.

Comment #286 - Posted by: Andrew Meyer at March 31, 2008 10:51 AM

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

Comment #287 - Posted by: Rory at March 31, 2008 10:51 AM

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.

Comment #288 - Posted by: Mark at March 31, 2008 10:53 AM

34/m/163

new PR 5:33
old PR 6:28

Comment #289 - Posted by: