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.

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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: Go Shane at March 31, 2008 10:54 AM

M/26/175
BIAP EOD

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

Comment #290 - Posted by: AQ at March 31, 2008 10:59 AM

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

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

Comment #291 - Posted by: GP at March 31, 2008 10:59 AM

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

Comment #292 - Posted by: Sean-Paul at March 31, 2008 11:00 AM

alex
18/m/6'2"/175

as rx'd
7:32

really got to work on thrusters though

Comment #293 - Posted by: alex gifford at March 31, 2008 11:03 AM

M/5'9"/160

As rx'd
5:10
CrossFit ATM

Comment #294 - Posted by: Seth at March 31, 2008 11:03 AM

Thank you Freddy!
Congrats.

Comment #295 - Posted by: Dutch at March 31, 2008 11:05 AM

greg's warm up

Time as rex'd

6.55

1.30 slower then last time :(:(

Felt Very Very Tired:(

Comment #296 - Posted by: onefinesuri at March 31, 2008 11:08 AM

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

Comment #297 - Posted by: chris puckett m/32/185 NYC at March 31, 2008 11:08 AM

M/21/170

Fran as Rx'd; 3:58

Comment #298 - Posted by: TravisReese at March 31, 2008 11:09 AM

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

Comment #299 - Posted by: andrea at March 31, 2008 11:09 AM

32/M/204

Whew!

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

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

Comment #300 - Posted by: Gummo Von Oelhoffen at March 31, 2008 11:12 AM

nicely done Freddy!

Comment #301 - Posted by: Speal at March 31, 2008 11:13 AM

32/M/204

Whew!

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

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

Comment #302 - Posted by: Gummo Von Oelhoffen at March 31, 2008 11:13 AM

Fran as rx'd:
14:30

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

Comment #303 - Posted by: Andy 27/M/72"/203 lbs. at March 31, 2008 11:13 AM

Been sick for weeks,

This is the 1st workout back

As Rx - 9:48

a little more than 3 minutes off of my PR

Comment #304 - Posted by: Turtle m/30/173/5'11 at March 31, 2008 11:15 AM

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

4:26 As Rx'd

21/m/5'11/181

Comment #305 - Posted by: Tyler Smith at March 31, 2008 11:17 AM

14:45

Comment #306 - Posted by: ccraft at March 31, 2008 11:21 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 #307 - Posted by: MarcusG 5'10" 170# at March 31, 2008 11:25 AM

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

Comment #308 - Posted by: Dan S. at March 31, 2008 11:25 AM

Second time for Fran

as rx'd
5:08

last time was 8 something...sweet

Comment #309 - Posted by: thedannyboy_23_6'_200 at March 31, 2008 11:27 AM

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

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

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

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

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

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

Stephen Flamm

Comment #310 - Posted by: esteban at March 31, 2008 11:28 AM

32/m/195

did 110lbs for thrusters

3:42 (PR by 11 sec)

Comment #311 - Posted by: wade at March 31, 2008 11:32 AM

"Fran" as Rx'd, my first.

10:17

Kicked my asterisk.

Comment #312 - Posted by: Joe B1 40/M/5'10"/200 at March 31, 2008 11:34 AM

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

Comment #313 - Posted by: Sam L at March 31, 2008 11:35 AM

9:54

first sub 10 min Fran.

Comment #314 - Posted by: Arich/m/35/230/6'2" at March 31, 2008 11:38 AM

Mr. Rogers
age;24
6'0 192lbs

fan as Rx
5.49.82

Comment #315 - Posted by: joshua Rogers at March 31, 2008 11:38 AM

51/M/152

6:09 PR

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

Comment #316 - Posted by: mas at March 31, 2008 11:47 AM

34 M 195

6:29
ATG on the Squat Thrusters

Comment #317 - Posted by: brycen G at March 31, 2008 11:49 AM

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

Comment #318 - Posted by: Raze at March 31, 2008 11:50 AM

40/m/5'10"/165

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

Comment #319 - Posted by: Toyboy, Swe at March 31, 2008 11:51 AM

32/F/140

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

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

Comment #320 - Posted by: Ann-TPark at March 31, 2008 11:51 AM

"Fat Fran"

15-12-9

thrusters, 135lb
pull-ups, 50lb

8:28

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

Cheers, kempie

Comment #321 - Posted by: kempie at March 31, 2008 11:52 AM

30/5'9"/160lb

As rx'd

6:34 PR!

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

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

Comment #322 - Posted by: atreyu at March 31, 2008 11:53 AM

as rx'ed
6:44

Comment #323 - Posted by: noah at March 31, 2008 11:53 AM

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

5:24 today - last time was 6:03

Comment #324 - Posted by: Mark R at March 31, 2008 11:54 AM

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

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

Comment #325 - Posted by: Eric at March 31, 2008 11:54 AM

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

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

m/26/5'9/190

Comment #326 - Posted by: RTB at March 31, 2008 11:56 AM

as rx'd

6:28

Comment #327 - Posted by: MK at March 31, 2008 11:56 AM

29/M/180

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

Comment #328 - Posted by: edevine at March 31, 2008 12:05 PM

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

Comment #329 - Posted by: Rob Corson at March 31, 2008 12:06 PM

3xcfwu sans pull ups

4:31

Comment #330 - Posted by: difchip 38m/194 at March 31, 2008 12:07 PM

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

pre: rom amudsen wmup
post: back extensions

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

Comment #331 - Posted by: angelo 37/74"/250 Feb '07 at March 31, 2008 12:11 PM

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

Comment #332 - Posted by: coop at March 31, 2008 12:14 PM

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

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

Comment #333 - Posted by: dan colson at March 31, 2008 12:16 PM

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

Comment #334 - Posted by: Christin at March 31, 2008 12:22 PM

M 33/151/5'7"

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

Comment #335 - Posted by: Dan at March 31, 2008 12:22 PM

13:20

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

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

totally dead!!!

Comment #336 - Posted by: michel van grinsven at March 31, 2008 12:26 PM

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

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

Comment #337 - Posted by: TempleOwl M/74'/185/19 at March 31, 2008 12:26 PM

11:31

Comment #338 - Posted by: Cully24 at March 31, 2008 12:26 PM

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

Comment #339 - Posted by: ktmae at March 31, 2008 12:36 PM

20/m/170

4:37

Comment #340 - Posted by: Manriquez at March 31, 2008 12:36 PM

M/31yo/179lbs/6'

75# thrusters, about half of the pullups jumping.

15:26

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

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

Comment #341 - Posted by: SFC Fightmaster at March 31, 2008 12:36 PM

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

Comment #342 - Posted by: Rory Mac at March 31, 2008 12:40 PM

31/m/195

As rx'd, 10:58

Great workout

Comment #343 - Posted by: tiburon at March 31, 2008 12:42 PM

M33/181/6'2.5"

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

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

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

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

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

Comment #344 - Posted by: Lehti at March 31, 2008 12:44 PM

29/m/6'3"/200

as rx'd, 6:21

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

Comment #345 - Posted by: SAT at March 31, 2008 12:44 PM

65lb
7:22

Comment #346 - Posted by: Denise at March 31, 2008 12:45 PM

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

Comment #347 - Posted by: jeremy and nicole at March 31, 2008 12:46 PM

23/M/71"/175#

Fran as Rx'd

95# thrusters

9:55

Comment #348 - Posted by: Z.D. Buckallew at March 31, 2008 12:46 PM

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

5:13 as rx'd

F/25/135

Comment #349 - Posted by: AStreet at March 31, 2008 12:48 PM

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

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

Comment #350 - Posted by: PSB Soccer m/21/5'8"/160# at March 31, 2008 12:49 PM

M/50/6'/195

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

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

Comment #351 - Posted by: Rob in Texas at March 31, 2008 12:50 PM

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

Comment #352 - Posted by: chad at March 31, 2008 12:50 PM

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

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

Comment #353 - Posted by: WAM at March 31, 2008 12:50 PM

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

left a nice "sweat angel" on the ground

Comment #354 - Posted by: steeliekid 173 67" 39 at March 31, 2008 12:52 PM

Fran Lite

subbed 30 lb dumbbell thrusters

5:03

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

Comment #355 - Posted by: georgecole3 at March 31, 2008 12:53 PM

26/m/195

pr 4:31

Comment #356 - Posted by: hardcorecm at March 31, 2008 12:54 PM

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

Comment #357 - Posted by: Spider Chick at March 31, 2008 12:59 PM

19 / f / 142 / 5'7

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

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

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

Comment #358 - Posted by: Janell at March 31, 2008 1:00 PM

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

21/15/9 Pullups ring dips
4:39

Pullups slow, can't kip effectively.

Pistol practice on left leg.

Comment #359 - Posted by: Jim D. 47 yom 165# 5'11' at March 31, 2008 1:00 PM

27/m/6'3"/168lb

120lb pulldowns
60lb thrusters with dumbbells

11:16

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

Comment #360 - Posted by: Chance at March 31, 2008 1:00 PM

39m/5'-10"/185

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

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

Comment #361 - Posted by: Knoxville at March 31, 2008 1:03 PM

33/m/5'6"/135lb

100lb pulldowns
60lb thrusters with dumbbells

5:52

Comment #362 - Posted by: PaulM at March 31, 2008 1:03 PM

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

Comment #363 - Posted by: Poi Dog at March 31, 2008 1:05 PM

37m 185
6:07

Comment #364 - Posted by: dmic at March 31, 2008 1:05 PM

M/34/145

AS RX'D 6:57

Comment #365 - Posted by: THE TODD at March 31, 2008 1:08 PM

CFWU (w/o PU)

10:03

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

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

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

Crossfit is definitely the best thing out there.

Comment #366 - Posted by: KenKid 23/m/5'10/170 at March 31, 2008 1:10 PM

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

Comment #367 - Posted by: KSC at March 31, 2008 1:11 PM

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

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

Comment #368 - Posted by: Kevin at March 31, 2008 1:12 PM

8:55

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

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

Comment #369 - Posted by: Raul_31/M/5'11"/215 at March 31, 2008 1:13 PM

Fran lite

subbed 30 lb db thrusters

5:03

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

Comment #370 - Posted by: georgecole3 at March 31, 2008 1:17 PM

#363
yes, kipping pullups are the default.

Comment #371 - Posted by: dmic at March 31, 2008 1:17 PM

25/m/175

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

7:50 for Fran

Comment #372 - Posted by: Brunzi at March 31, 2008 1:18 PM

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

6:24

Comment #373 - Posted by: keldog/38m/6'/220 at March 31, 2008 1:19 PM

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

6:24

Comment #374 - Posted by: keldog/38m/6'/220 at March 31, 2008 1:19 PM

Dutch....you called that one.

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

Great work Freddy! Maybe I should start drinking?

Comment #375 - Posted by: lara at March 31, 2008 1:20 PM

Dutch....you called that one.

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

Great work Freddy! Maybe I should start drinking?

Comment #376 - Posted by: lara at March 31, 2008 1:21 PM

42yom 182lbs

Fran: As Rx’d.

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

Comment #377 - Posted by: Harry at March 31, 2008 1:22 PM

6:15, as rx'ed

Thrusters were split up though.

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

Comment #378 - Posted by: David Vessey - 21/M/165 at March 31, 2008 1:22 PM

42yom 182lbs

Fran: As Rx’d.

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

Comment #379 - Posted by: Harry at March 31, 2008 1:23 PM

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

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

Ken C...

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

Comment #380 - Posted by: Kasey Gandy at March 31, 2008 1:26 PM

8:21

Comment #381 - Posted by: S. Fogle at March 31, 2008 1:26 PM

18/m/160

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

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

Comment #382 - Posted by: Jean-Luc at March 31, 2008 1:30 PM

29/f/155

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

Time = 10:06

Comment #383 - Posted by: thatadchic at March 31, 2008 1:32 PM

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

Comment #384 - Posted by: Ian at March 31, 2008 1:36 PM

age 18 bw 170
6:17 as rx'd

pr is 5:23

Comment #385 - Posted by: Chris S at March 31, 2008 1:38 PM

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

Comment #386 - Posted by: Pelch at March 31, 2008 1:38 PM

47/M/215

6:37 PR by 45 sec.

Comment #387 - Posted by: mbur at March 31, 2008 1:38 PM

11:47

Comment #388 - Posted by: john at March 31, 2008 1:38 PM

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

Time= 13:45


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

Time= 7:28

Comment #389 - Posted by: Jennielee at March 31, 2008 1:39 PM

50/M/5'6"/185

Fran as Rx's

10:50

Comment #390 - Posted by: Matteo at March 31, 2008 1:40 PM

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

11:08
65# thrusters, kipping pull ups

Erika

Comment #391 - Posted by: ENS at March 31, 2008 1:42 PM

28/M/195#

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

Comment #392 - Posted by: MFFRTO at March 31, 2008 1:42 PM

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

Comment #393 - Posted by: Zumim at March 31, 2008 1:45 PM

32/M/165

As rx'd: 4:35

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

Comment #394 - Posted by: colombiano at March 31, 2008 1:48 PM

37M/5'10"/164.5#

As Rx: 3:27.

PR by 41 seconds.

Comment #395 - Posted by: rjf at March 31, 2008 1:53 PM

Fran
M/165/5.9
6:11

Comment #396 - Posted by: PhilD at March 31, 2008 1:56 PM

23/m/152

with 75lb thrusters 11:46

Comment #397 - Posted by: Chuck at March 31, 2008 1:56 PM

m/26/6-4/215

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

5:08

Comment #398 - Posted by: MeC86 at March 31, 2008 1:57 PM

4:21 as rx'd

Comment #399 - Posted by: Austin in annapolis at March 31, 2008 1:58 PM

30M/5'10/180

9:45 As RX. Getting stronger.

Comment #400 - Posted by: JSchro at March 31, 2008 2:01 PM

21/m/190#/6-2

as Rx'd and still shaking

4:45 (tied my pr from last time)

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

Comment #401 - Posted by: dan in annapolis at March 31, 2008 2:01 PM

16/M/132

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

9:23

Comment #402 - Posted by: Dill-Pickle at March 31, 2008 2:02 PM

m/210/30

3:56 (pr)

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

Comment #403 - Posted by: Clovis at March 31, 2008 2:03 PM

35/m/205

8:42 PR old PR was 13:37

Some of you guys are absolute studs! Great times.

Comment #404 - Posted by: kjdenahy at March 31, 2008 2:03 PM

34/M/160

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

Comment #405 - Posted by: Montez at March 31, 2008 2:03 PM

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

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

Comment #406 - Posted by: RJCIV 23/m/200 at March 31, 2008 2:04 PM

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

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

Comment #407 - Posted by: RJCIV 23/m/200 at March 31, 2008 2:04 PM

Used 60# for thrusters.

7:50

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

Comment #408 - Posted by: LisaAnne in Tucson at March 31, 2008 2:05 PM

4:40, as Rx'd

Comment #409 - Posted by: Chris M_38/M/175 at March 31, 2008 2:05 PM

46 / 175

as rx'd -- 8:14

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

Comment #410 - Posted by: tom perry at March 31, 2008 2:05 PM

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

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

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

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

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

Thanks again everyone!

Comment #411 - Posted by: Pat & Thomi, CrossFit Virginia Beach at March 31, 2008 2:06 PM

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

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

Comment #412 - Posted by: Ackfit M/28/6' 1"/195 at March 31, 2008 2:08 PM

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

Comment #413 - Posted by: David Knutzen at March 31, 2008 2:08 PM

26/5'7"/135

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

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

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

Comment #414 - Posted by: Jared at March 31, 2008 2:11 PM

31/m/5'8"/180

as rx'd 4:24 pr

Comment #415 - Posted by: JRJ50 at March 31, 2008 2:12 PM

23/m/71"/155

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

went swimming afterward

Comment #416 - Posted by: chuddles at March 31, 2008 2:12 PM

11:31

95lb was a bit too heavy :(

PU supported

Comment #417 - Posted by: MarcusQ at March 31, 2008 2:13 PM

m/19/190#

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

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

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

Comment #418 - Posted by: maguid at March 31, 2008 2:14 PM

m/25/6'2/205

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


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

Comment #419 - Posted by: cmoney at March 31, 2008 2:15 PM

^^

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

Comment #420 - Posted by: MarcusQ at March 31, 2008 2:15 PM

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

M/34/168/68"

Comment #421 - Posted by: jdp_wny at March 31, 2008 2:17 PM

23/m/71"/155

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

Comment #422 - Posted by: chuddles at March 31, 2008 2:18 PM

First Fran as rx'd
Full ROM, full weight

7:05

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

Comment #423 - Posted by: raineyone 26/m/215/6' at March 31, 2008 2:18 PM

first fran... wow, what a killer.

12 minutes, give or take a few seconds.

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

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

Comment #424 - Posted by: mithious at March 31, 2008 2:20 PM

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

Comment #425 - Posted by: Daniel Ory at March 31, 2008 2:22 PM

Standard Monday Rest.

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

Comment #426 - Posted by: bingo at March 31, 2008 2:28 PM

M/38/214

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

Comment #427 - Posted by: Rob F at March 31, 2008 2:32 PM

29yo/M/6'4"/206#
I could say that the pull up bar that I used today was way too low for me to get a decent kip, but that would be an excuse. The fact of the matter is that my performance has gotten progressivley worse over the last few months. Not sure exactly why, but this was my worst "Fran" since my first.
As Rx 8:49

Comment #428 - Posted by: Damon_CFATL at March 31, 2008 2:32 PM

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

Comment #429 - Posted by: ben at March 31, 2008 2:33 PM

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

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

Comment #430 - Posted by: Micah T at March 31, 2008 2:36 PM

6:12 (pr) as rx'd

Jay - 4:45 as rx'd

Comment #431 - Posted by: Joe C 34/5'5"/155# at March 31, 2008 2:36 PM

M/22/153 cfwux2

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

Comment #432 - Posted by: Y. Zhou at March 31, 2008 2:39 PM

27/m/5'10"/208

5:44 - 1st time "FRAN"

95# thrusters
Jumping PU

Comment #433 - Posted by: Ryan at March 31, 2008 2:40 PM

Kettlebell "Fran" Sub'd

21-15-9 of:

70 lb KB Swings (American)
Pullups

4:45

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

Comment #434 - Posted by: IanC at March 31, 2008 2:40 PM

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

Comment #435 - Posted by: Danielle at March 31, 2008 2:41 PM

Mikey T.F.
21/m/165

Fran as rx'd

6:15

Comment #436 - Posted by: Fanwin at March 31, 2008 2:41 PM

#171 Jeff I feel that way too

as rxd 5:33

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

Comment #437 - Posted by: mikeman at March 31, 2008 2:44 PM

5:06

Comment #438 - Posted by: david gladstein at March 31, 2008 2:47 PM

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

Comment #439 - Posted by: GDJ at March 31, 2008 2:49 PM

as rx'd in 4:33

Comment #440 - Posted by: Phil Mancini at March 31, 2008 2:50 PM

Straight Out the Gate Camp

Charlottesville, VA

m/24/6'2/190

CFWU x 3

5:43 (Rx'd)

Comment #441 - Posted by: Alphasig319 at March 31, 2008 2:54 PM

Freddy C

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

6:37 pr

Comment #442 - Posted by: joe d at March 31, 2008 2:56 PM

HERNIA

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

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

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

Thanks - Matt

Comment #443 - Posted by: Matt at March 31, 2008 2:56 PM

40/M/185

CFWU x2 - 10 pu's

As rx'd 13:35

Comment #444 - Posted by: Scott at March 31, 2008 2:57 PM

Scaled again to 65#
Subbed Jumping PU.

4:10

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

Comment #445 - Posted by: MDS1971 at March 31, 2008 2:58 PM

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

Comment #446 - Posted by: Matt at March 31, 2008 2:58 PM

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

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

(always as Rx'd)

Comment #447 - Posted by: snoopy at March 31, 2008 2:58 PM

m/42/231/6'4"

13.40

Comment #448 - Posted by: tower at March 31, 2008 2:59 PM

RX 5:35

Comment #449 - Posted by: Platoon Mike at March 31, 2008 2:59 PM

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

Comment #450 - Posted by: brian t at March 31, 2008 3:02 PM

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

Comment #451 - Posted by: TJF at March 31, 2008 3:02 PM

Freddy,

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

Comment #452 - Posted by: austinb at March 31, 2008 3:05 PM

23/m/185

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

Comment #453 - Posted by: climbonadime at March 31, 2008 3:05 PM

m29/203/6'2"

3:14

Comment #454 - Posted by: austinb at March 31, 2008 3:08 PM

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

Comment #455 - Posted by: joey at March 31, 2008 3:08 PM

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

Comment #456 - Posted by: Yawning Chain at March 31, 2008 3:08 PM


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

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

Erin

Comment #457 - Posted by: in8girl at March 31, 2008 3:08 PM

TitanFit - Indianapolis

As rx'ed - 4:30

27 YOM/5'7"/150 lbs.

Comment #458 - Posted by: KF at March 31, 2008 3:10 PM

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

Comment #459 - Posted by: bleedCF at March 31, 2008 3:16 PM

23/m/185

as rx'd 5:48

Mike F:

sub 40 DB thrusters

5:48

Robert V:

sub 75# thrusters
sub jumping PUs

10:25

Comment #460 - Posted by: headonkey at March 31, 2008 3:18 PM

27/m/192

sub 75# thrusters
sub jumping PUs

8:24 PR!

Comment #461 - Posted by: eldano at March 31, 2008 3:21 PM

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

Comment #462 - Posted by: --E5fyrman-- at March 31, 2008 3:22 PM

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

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

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

Comment #463 - Posted by: MMalmfeldt at March 31, 2008 3:22 PM

bwt:151

as rx'd...4:04

Comment #464 - Posted by: Ben CFC at March 31, 2008 3:23 PM

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

Comment #465 - Posted by: dbones at March 31, 2008 3:23 PM

as rx'd

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

Chris: 9:01
Form much better

Comment #466 - Posted by: Nolan at March 31, 2008 3:27 PM

fran as rx'd: 3:30

raze

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

freddy

way to go old man.

Comment #467 - Posted by: ken c at March 31, 2008 3:28 PM

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

Comment #468 - Posted by: Eric at March 31, 2008 3:29 PM


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

Comment #469 - Posted by: james at March 31, 2008 3:30 PM

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

Comment #470 - Posted by: hermy at March 31, 2008 3:38 PM

35/f/155

30# thrusters
110# gravitron

9:55

Comment #471 - Posted by: Kristin at March 31, 2008 3:41 PM

13:12

Comment #472 - Posted by: Maurkov at March 31, 2008 3:42 PM

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

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

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

Comment #473 - Posted by: Nathan at March 31, 2008 3:43 PM

25/m/170

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

14:00 as rx'd

Comment #474 - Posted by: Kevin at March 31, 2008 3:43 PM

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

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

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

Comment #475 - Posted by: Nathan at March 31, 2008 3:43 PM

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

Comment #476 - Posted by: bravohendrix at March 31, 2008 3:45 PM

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

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

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

Comment #477 - Posted by: gaucoin at March 31, 2008 3:45 PM

7:12 Rx'd

Comment #478 - Posted by: Chris from Tx at March 31, 2008 3:51 PM

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

Comment #479 - Posted by: Rajib at March 31, 2008 3:53 PM

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

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

35# thrusters
jumping pu

8:35

Comment #480 - Posted by: A at March 31, 2008 3:54 PM

24/M/158/6'1

As Rx'd

5:18 PR of almost 2 min.

Comment #481 - Posted by: N8CR303 at March 31, 2008 3:55 PM

Fran
3:52 as Rx'd
toebud

Comment #482 - Posted by: toebud at March 31, 2008 3:57 PM

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

Comment #483 - Posted by: Chris from Tx at March 31, 2008 3:57 PM

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

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

WOD: Fran: 10:29

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

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

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

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

Have Fun, Train Hard,

Billy

Comment #484 - Posted by: Billy at March 31, 2008 3:57 PM

10:51 PR (As Rx'd)

Comment #485 - Posted by: Simon at March 31, 2008 3:58 PM

24/F/130/5'8

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

Comment #486 - Posted by: Mini at March 31, 2008 3:58 PM

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

Comment #487 - Posted by: Jon at March 31, 2008 3:59 PM

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

Comment #488 - Posted by: jb305 at March 31, 2008 3:59 PM

44/76"/190

CFWUx1, ex pullups

as rx'd

11:19 - PR by one sec

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

Comment #489 - Posted by: Pete - Decatur, GA at March 31, 2008 4:01 PM

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

Comment #490 - Posted by: sam p at March 31, 2008 4:03 PM

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

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


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

Comment #491 - Posted by: Tom Lanning at March 31, 2008 4:03 PM

f/27/125

45lb thrusters
Assisted pullups with rubberbands

7:46 pr

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

Comment #492 - Posted by: ktmae at March 31, 2008 4:03 PM

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

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

Fran as Rx'd:

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

Comment #493 - Posted by: whisky at March 31, 2008 4:03 PM

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

Comment #494 - Posted by: Shaun at March 31, 2008 4:06 PM

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

I did Fran with 75-lb thrusters.

I finished in 5:38 [new PR].

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

Comment #495 - Posted by: Dave Hodges at March 31, 2008 4:06 PM

Male/5'9"/175/19

As rx'd

"Fran"

3:39 (PR)

Comment #496 - Posted by: USC Sam at March 31, 2008 4:07 PM

2:56 new pr

Comment #497 - Posted by: justin walker at March 31, 2008 4:08 PM


M/22/6'1/185

"Fran"
as Rx'd

6:58

previous best 6:34

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

Comment #498 - Posted by: COS at March 31, 2008 4:10 PM

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

Comment #499 - Posted by: MarkSC at March 31, 2008 4:11 PM

20/m/160/5'10

As rx'd "Fran"

7:28

Comment #500 - Posted by: JohnCR at March 31, 2008 4:11 PM

As rx'd

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

Comment #501 - Posted by: Isaac_OKC at March 31, 2008 4:12 PM

27/m/183

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

Comment #502 - Posted by: elwood at March 31, 2008 4:14 PM

32/male/162

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

PR + 50 seconds

Comment #503 - Posted by: FLOSI at March 31, 2008 4:14 PM

42/f/5'3/115

Neighborhood Park
CFWU x2

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

12:08

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


Comment #504 - Posted by: shiba inu at March 31, 2008 4:15 PM

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

Comment #505 - Posted by: MikeC1 at March 31, 2008 4:19 PM

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

10:23

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

Comment #506 - Posted by: choix at March 31, 2008 4:19 PM

44/m/154

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

7:10

Comment #507 - Posted by: Terry at March 31, 2008 4:19 PM

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

Comment #508 - Posted by: vegas DC M/47/165 at March 31, 2008 4:21 PM

M/24/180

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

Comment #509 - Posted by: pipes at March 31, 2008 4:22 PM

m/38/6'1"/217

8:48 as rx'd

Comment #510 - Posted by: mongo at March 31, 2008 4:23 PM

as rx'd. disappointed not a PR

TIME - 4:18

Comment #511 - Posted by: smithwick's at March 31, 2008 4:26 PM

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

Comment #512 - Posted by: Pierre D at March 31, 2008 4:26 PM

Anthony (M/29/170)

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

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

Comment #513 - Posted by: Anthony Bainbridge - CrossFit Fredericton at March 31, 2008 4:26 PM

27/m/170

7:20 as rx'd

PR by about 2:20

Comment #514 - Posted by: Jarod Kastning at March 31, 2008 4:27 PM

Anthony (M/29/170)

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

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

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

Comment #515 - Posted by: Anthony Bainbridge - CrossFit Fredericton at March 31, 2008 4:28 PM

6:42

Comment #516 - Posted by: BAC at March 31, 2008 4:30 PM

16y/m/5'10/150

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

SPC-crossfit

Comment #517 - Posted by: phil weigel at March 31, 2008 4:31 PM

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

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

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

Comment #518 - Posted by: Brian Schack at March 31, 2008 4:32 PM

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

Comment #519 - Posted by: House/40/74/228 at March 31, 2008 4:37 PM

M/23/151

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

Comment #520 - Posted by: Napaknock at March 31, 2008 4:40 PM

29/f/112

OHS/pull-up Fran

6:36

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

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

Comment #521 - Posted by: nadia shatila at March 31, 2008 4:41 PM

used 90 lb db thrusters!

9:46

Comment #522 - Posted by: al deezy at March 31, 2008 4:41 PM

39/M/180/5' 10"

8:22

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

I must be becoming masochistic 'cause I love it.

Comment #523 - Posted by: Joe at March 31, 2008 4:41 PM

36/M/180/5' 10"

8:22

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

I must be becoming masochistic 'cause I love it.

Comment #524 - Posted by: Joe at March 31, 2008 4:42 PM

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

Comment #525 - Posted by: Pedro Barrera,Scotland at March 31, 2008 4:42 PM

36/M/180/5' 10"

8:22

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

I must be becoming masochistic 'cause I love it.

Comment #526 - Posted by: Joe at March 31, 2008 4:42 PM

m/33/175

As rx'd

8:49 PR by 2 sec.

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

Comment #527 - Posted by: xc_riding_dc at March 31, 2008 4:43 PM

197#

2:39 as rx'd (pr)

Comment #528 - Posted by: JDisch at March 31, 2008 4:45 PM

22/m/173

As rx'd

5:01 New PR by 1:02

Comment #529 - Posted by: M Miller at March 31, 2008 4:48 PM

as rx'd

2:28

m/18/142lbs

Comment #530 - Posted by: Michael at March 31, 2008 4:49 PM

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

Comment #531 - Posted by: BPemberton at March 31, 2008 4:51 PM

Wow...about 2 min off my last Fran

95# Thrusters
Ring Pull ups

8:08

Comment #532 - Posted by: Kwood 27/m/6'3/170# at March 31, 2008 4:51 PM

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

previous PR was 7.20

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

21-15-9 95# thruster and pullups

Comment #533 - Posted by: OSV / 42yo / 5'10 / 165 at March 31, 2008 4:56 PM

As rx'd

7:47

Comment #534 - Posted by: GNel at March 31, 2008 4:56 PM

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

Comment #535 - Posted by: jb305 at March 31, 2008 4:56 PM

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

Comment #536 - Posted by: Alex Podiluk at March 31, 2008 4:56 PM

31/M/6'0/195

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

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

Comment #537 - Posted by: SMcFarland at March 31, 2008 4:57 PM

34/M/6'2/185

CFWU x2

As Rx'd. - 8:52

Comment #538 - Posted by: Lycurgus at March 31, 2008 4:58 PM

Jodi (F/29/108)
Mobility Drills

Squats
45x5
95x5
115x5
135x5
150x5

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

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

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

Comment #539 - Posted by: Jodi Bainbridge - CrossFit Fredericton at March 31, 2008 5:00 PM

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

Comment #540 - Posted by: Sean-Paul Veilleux at March 31, 2008 5:01 PM

TESTAMENT TO THE PROGRAM

Fran one year ago: 11:45

Fran one month ago: 4:30

Fran Today: 3:06

Comment #541 - Posted by: ChuckCFW at March 31, 2008 5:04 PM

23/m/175

as rx'd: 6:33

Comment #542 - Posted by: Nick at March 31, 2008 5:04 PM

TESTAMENT TO THE PROGRAM

Fran one year ago: 11:45

Fran one month ago: 4:30

Fran Today: 3:06

Results typical.

Comment #543 - Posted by: ChuckCFW at March 31, 2008 5:04 PM

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

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

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

Comment #544 - Posted by: Florsie at March 31, 2008 5:05 PM

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

Comment #545 - Posted by: Summer at March 31, 2008 5:07 PM

4 min.

Comment #546 - Posted by: ToddH at March 31, 2008 5:08 PM

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

Comment #547 - Posted by: Darryl at March 31, 2008 5:09 PM

First Fran:

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

Comment #548 - Posted by: mk51 at March 31, 2008 5:09 PM

22/M/142

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

Pulled a PR at 5:33!

Comment #549 - Posted by: James D at March 31, 2008 5:13 PM

First time "Fran" clarification please!

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

In advance, thanks!

Comment #550 - Posted by: Football Ready at March 31, 2008 5:14 PM

As Rx'd. 10:45

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

Comment #551 - Posted by: Ben at March 31, 2008 5:16 PM

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

Comment #552 - Posted by: Mischa: 148 lbs 31 yom at March 31, 2008 5:17 PM

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

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

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

Comment #553 - Posted by: jack at March 31, 2008 5:19 PM

m/28/190lb

"Fran", as rx'd.

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

- OlliS

Comment #554 - Posted by: OlliS at March 31, 2008 5:22 PM

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

6:18 as RX'd

22/M/145

Comment #555 - Posted by: Tim H. |ATX| at March 31, 2008 5:23 PM

49/M/220

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

2/14/08 13:14

very proud!!!!

Comment #556 - Posted by: Jimbo at March 31, 2008 5:23 PM

25/m/155

55% bodyweight = 85lbs thrusters

Fran:

5:20.

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

Comment #557 - Posted by: Chris Holt at March 31, 2008 5:23 PM

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

Comment #558 - Posted by: Football Ready at March 31, 2008 5:25 PM

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

Comment #559 - Posted by: jodi colbert at March 31, 2008 5:27 PM

thrusters @ 50# DB's

10:09

Comment #560 - Posted by: stinker at March 31, 2008 5:28 PM

subbed in ring pullups

12:20

Comment #561 - Posted by: jp at March 31, 2008 5:29 PM

1st Fran 6:57 , killer workout!

Comment #562 - Posted by: Hendriks at March 31, 2008 5:30 PM

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

Comment #563 - Posted by: Dutch at March 31, 2008 5:31 PM

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

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

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

Comment #564 - Posted by: mbalanda at March 31, 2008 5:32 PM

F/40/130

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

Comment #565 - Posted by: Sharon at March 31, 2008 5:32 PM

7:30 as rx'd

33 seconds slower than last time.

Comment #566 - Posted by: murlin at March 31, 2008 5:34 PM

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

Dutch

Comment #567 - Posted by: Dutch at March 31, 2008 5:35 PM

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

Comment #568 - Posted by: Jerry Smith at March 31, 2008 5:36 PM

32/M/180/6'0"

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

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

Dan D.
www.CrossFitStickers.com

Comment #569 - Posted by: Dan D. at March 31, 2008 5:36 PM

8:36 (PR)

Comment #570 - Posted by: Hari at March 31, 2008 5:39 PM

m/36/172

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

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

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

Comment #571 - Posted by: Scott Andresen at March 31, 2008 5:41 PM

29/m/335/5'10

Fran as Rxed(assisted pull ups, 145pds)

10:16:19.. not bad..

Comment #572 - Posted by: Jonathan_Louisiana at March 31, 2008 5:42 PM

8:54 - rx'd

Comment #573 - Posted by: stef at March 31, 2008 5:46 PM

8:28 as Rx'd

First time doing "Fran" Rx'd.

36yom
5'11"
154lbs

Comment #574 - Posted by: Vandy at March 31, 2008 5:47 PM

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

Fran as rx'd 10:12

Comment #575 - Posted by: Surfdok at March 31, 2008 5:47 PM

m/16/165/6'3"

7:55

how do u like that dillion, no homo

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

Comment #576 - Posted by: master kimsey at March 31, 2008 5:49 PM

m/21/6'2"/183

as Rx'd

8:26 PR!

Comment #577 - Posted by: Clark Daniel at March 31, 2008 5:50 PM

562, Jerry

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

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

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

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

Comment #578 - Posted by: jack at March 31, 2008 5:52 PM

m/34/166

3:20 PR!

Comment #579 - Posted by: gmack at March 31, 2008 5:55 PM

David
M - 32 - 5′10″ - 174# BW

CFWU x 2 x 10

WOD as rx’d: 8:42.66 - PR

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

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

Comment #580 - Posted by: David @ CF Chatt at March 31, 2008 5:55 PM

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

Comment #581 - Posted by: Camille at March 31, 2008 5:58 PM

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

Comment #582 - Posted by: Jerry Smith at March 31, 2008 5:59 PM

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

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

Comment #583 - Posted by: Janeen at March 31, 2008 6:00 PM

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

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

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

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

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

Comment #584 - Posted by: jack at March 31, 2008 6:01 PM

m/34/70/190

3:40pr

Comment #585 - Posted by: Brutz at March 31, 2008 6:02 PM

f/20/175lb

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

6:06

Comment #586 - Posted by: HOLLI V at March 31, 2008 6:03 PM

f/20/175lb

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

6:06

Comment #587 - Posted by: HOLLI V at March 31, 2008 6:03 PM

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

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

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

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

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

Comment #588 - Posted by: JeffT at March 31, 2008 6:05 PM

Fran

as Rx'ed:

15:49

M/36/203/5'7"

Comment #589 - Posted by: jfett at March 31, 2008 6:07 PM

M/40/190

67lb instead of 95
jumping pullups
8:50

Comment #590 - Posted by: slowweak at March 31, 2008 6:07 PM

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

3:04

Comment #591 - Posted by: Mason at March 31, 2008 6:08 PM

As rx'd:

5:29

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

Comment #592 - Posted by: Kieran_21/M/165/5'11" at March 31, 2008 6:10 PM

F/37/5'6"/140

13:02

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

M/40/5'11"/190

17:29 as rx'd

Comment #593 - Posted by: nutfam at March 31, 2008 6:11 PM

m/43/175

CF warm up

as rx'd

7:27

Comment #594 - Posted by: Stu at March 31, 2008 6:11 PM

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

Comment #595 - Posted by: Rob in Texas at March 31, 2008 6:12 PM

m/41/165

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

Comment #596 - Posted by: Mike L at March 31, 2008 6:13 PM

30 M 6'0" 178

Fran 3:28

Comment #597 - Posted by: wulff at March 31, 2008 6:14 PM

6.12 as rxed (pr!)

Comment #598 - Posted by: Kyle A. at March 31, 2008 6:15 PM

35/M/6-01/185

6:33

Comment #599 - Posted by: The H is O at March 31, 2008 6:16 PM

as Rx'd

4:02 (pr)

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

Comment #600 - Posted by: RynoGSX at March 31, 2008 6:16 PM

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

Jack

Comment #601 - Posted by: jack at March 31, 2008 6:18 PM

m/32/178

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

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

Comment #602 - Posted by: LurkingFrog at March 31, 2008 6:19 PM

13:04

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

Comment #603 - Posted by: Rico at March 31, 2008 6:19 PM

light wu

as rx'd 7:45

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

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

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

080321 7:45
080216 9:25
071228 no-go right leg still in boot
071116 10:52 2 hours of sleep the night before an 0600 mission.
070826 7:21

Comment #604 - Posted by: Adam W 39/5'7"/181 at March 31, 2008 6:21 PM

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

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

Comment #605 - Posted by: Leslie Ap at March 31, 2008 6:22 PM

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

Mike "Special Mat" G.

Comment #606 - Posted by: AllisonNYC_23/5'2/125 at March 31, 2008 6:23 PM

58/m/165

as rx'd
broken sets

14:00

Comment #607 - Posted by: Hersch Wilson at March 31, 2008 6:24 PM

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

Comment #608 - Posted by: MikeG_CFATL at March 31, 2008 6:24 PM

Second time as Rx,ed 14:28

Don't remeber what my first time was.

45/m/185

Comment #609 - Posted by: Ken M at March 31, 2008 6:28 PM

26/m/168

as Rx'd
broken sets

9:26

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

Comment #610 - Posted by: EvolutionaryThinker at March 31, 2008 6:29 PM

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

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

Comment #611 - Posted by: Monty at March 31, 2008 6:34 PM

28/m/200#

as rx'd

4:18 (PR)

Comment #612 - Posted by: Hobby at March 31, 2008 6:35 PM

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

Comment #613 - Posted by: Rory Mac at March 31, 2008 6:35 PM

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

Comment #614 - Posted by: kevin houston at March 31, 2008 6:37 PM

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

Comment #615 - Posted by: kevin houston at March 31, 2008 6:38 PM

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

Comment #616 - Posted by: kevin houston at March 31, 2008 6:38 PM

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

Comment #617 - Posted by: kevin houston at March 31, 2008 6:38 PM

46yom/5'10"/190

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

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

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

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


Comment #618 - Posted by: Anthony Springman at March 31, 2008 6:43 PM

47/m/180

6:51 as rx'd

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

Comment #619 - Posted by: mikeyb at March 31, 2008 6:45 PM

5:36
pb, 65# thruster

Comment #620 - Posted by: OPT Mommy at March 31, 2008 6:45 PM

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

Comment #621 - Posted by: TomF at March 31, 2008 6:46 PM

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

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

Comment #622 - Posted by: Sean at March 31, 2008 6:49 PM

4min flat, PR stands at 3:40

2nd set of pullups was broken a lot

Comment #623 - Posted by: Brett_nyc at March 31, 2008 6:50 PM

M/27/212

as Rx'd

2'50 (PR)


4'46 (previous PR)

9'58 time before

Comment #624 - Posted by: Caleb T. at March 31, 2008 6:53 PM

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

Comment #625 - Posted by: Hulkfit at March 31, 2008 6:54 PM

37/M/182/5'9"

As Rx'd

2:58 (PR)
previous PR 3:36

Comment #626 - Posted by: chris bullard at March 31, 2008 6:54 PM

as RX'd 6:18

M/30/6'4"/225

Comment #627 - Posted by: Ernest at March 31, 2008 6:54 PM

23/m/176

first fran, 3rd week of crossfit

8:45 w/ 75# thrusters

Comment #628 - Posted by: Mason A at March 31, 2008 6:56 PM

As rx'd

5'40" (PR!)

Comment #629 - Posted by: A_Martinez m/25/160/5'6" at March 31, 2008 6:58 PM

M/46/145
CFWU pullups at 5

Fran
As Rx'd
7:36

Comment #630 - Posted by: jon h at March 31, 2008 6:59 PM

First Fran ever, had to scale quite a bit.

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

Time - 8:04

Comment #631 - Posted by: MC Warsaw 23/m/6"/230 at March 31, 2008 6:59 PM

Fran

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

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

Vegas here I come.

Comment #632 - Posted by: scooter2 at March 31, 2008 6:59 PM

d - 29m/170

3:20 as rx'd

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

j - 34f/125

5:15 w/ 65# (pr)

Comment #633 - Posted by: dmarsh at March 31, 2008 7:00 PM

first fran, first cross fit

17:49, ouch

Comment #634 - Posted by: Tips at March 31, 2008 7:00 PM

36yom/6'/200

Fran

4:22

F' Yeah!

Gunning for 3

Comment #635 - Posted by: J@SSA at March 31, 2008 7:01 PM

45# 15:00

Comment #636 - Posted by: wang at March 31, 2008 7:01 PM

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

Comment #637 - Posted by: mhollis at March 31, 2008 7:02 PM

first time with Fran

as rx'd

7:37 Pathetic everything was broken.

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

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

Comment #638 - Posted by: TempleOwl M/185/74/19 at March 31, 2008 7:02 PM

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

Comment #639 - Posted by: justbad at March 31, 2008 7:03 PM

18/145/M

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

Comment #640 - Posted by: JoeyG_CFSuffolk at March 31, 2008 7:05 PM

7:32

Comment #641 - Posted by: firedave at March 31, 2008 7:06 PM

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

Comment #642 - Posted by: dignin at March 31, 2008 7:09 PM

Damn!


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

Comment #643 - Posted by: A_Martinez m/25/160/5'6" at March 31, 2008 7:09 PM

Neil: 5:24

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

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

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

Comment #644 - Posted by: Neil in Lakeland, Florida. at March 31, 2008 7:15 PM

18/145/M

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

Way to kick some F'ass joe!

Comment #645 - Posted by: DevinFord_@_CFsuffolk at March 31, 2008 7:15 PM

18/145/M

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

Way to kick some F'ass joe!

Comment #646 - Posted by: DevinFord_@_CFsuffolk at March 31, 2008 7:16 PM

CFWU X1, no pullups, 50 Singleunders

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

Thanks Coach!

Comment #647 - Posted by: FFChad_M/37/220 at March 31, 2008 7:17 PM

m/24/165

fran as rx'd 4:20

PR by 4:52!

Comment #648 - Posted by: Brian at March 31, 2008 7:18 PM

Fran as Rx'd
32 min

M/24/162

Comment #649 - Posted by: Joshua at March 31, 2008 7:18 PM

24M/6'6"/245lbs

As rx'd: 3:05

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

Comment #650 - Posted by: RAZE at March 31, 2008 7:20 PM

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

Comment #651 - Posted by: blurkybro at March 31, 2008 7:23 PM

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

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

15:00

Comment #652 - Posted by: Allen 26M/5'10/170 at March 31, 2008 7:23 PM


Fran, as rx'd

4:56 (12 seconds off my pr).

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

Comment #653 - Posted by: Troy/6'4'/205/St. Louis at March 31, 2008 7:28 PM

32/m/175#

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

7:15

last time: 7:10

Sub 6's next time!

Comment #654 - Posted by: FireBlaine at March 31, 2008 7:29 PM

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

Comment #655 - Posted by: jbark60 at March 31, 2008 7:29 PM

Fran, as rx'd

8:20.46

Comment #656 - Posted by: John/5'6"/155/Colorado Springs at March 31, 2008 7:30 PM

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

Comment #657 - Posted by: BCK at March 31, 2008 7:30 PM

2-14
fran (scaled)
75# thrusters 10-11,7-8,5-4
rest interval 10-20 sec
jumping pull ups 7-7-7,5-5-5,3-3-3
rest int. 10-15sec

9:53

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

9:31

Comment #658 - Posted by: marty c 45/m/255 at March 31, 2008 7:34 PM

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

15 min

Comment #659 - Posted by: Yuriy at March 31, 2008 7:36 PM

dutch

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

Comment #660 - Posted by: ken c at March 31, 2008 7:39 PM

mod'ed:

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

10:34

Comment #661 - Posted by: blatz 29yom/6'3"/220lbs at March 31, 2008 7:41 PM

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

Comment #662 - Posted by: steve at March 31, 2008 7:42 PM

M/29/185

4:58 PR

Comment #663 - Posted by: BabyBokChoy at March 31, 2008 7:42 PM

M 24 182

As Rx'd

3:00

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

Comment #664 - Posted by: KCFB4 at March 31, 2008 7:44 PM

m/36/5'8"/210#

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

20:34

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

Comment #665 - Posted by: Brian at March 31, 2008 7:48 PM

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

w/ 50 lb. thrusters:

8:28

Comment #666 - Posted by: celeste b. | F | 28 | 5'7" | 135 lbs. at March 31, 2008 7:52 PM

'Fran'

57/M/192 8:36 with 85 lbs

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

Comment #667 - Posted by: Dave and Belinda at March 31, 2008 7:53 PM

m/32/5'11/175#

As RX'd

6:03

Comment #668 - Posted by: Dave at March 31, 2008 7:54 PM

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

Comment #669 - Posted by: JuanMurphy at March 31, 2008 7:56 PM

42yom / 147

4:41(PR) as rx'd

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

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

Comment #670 - Posted by: mhlane at March 31, 2008 7:56 PM

m/24/6'3"/206

with 80 lb barbell
10:30

felt like absolute dookie...but i did finish

Comment #671 - Posted by: j2005 at March 31, 2008 8:00 PM

Subbed 77.5# for 95# on the Thrusters

5:17 (PR)

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

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

Anybody else feel like conquering the world?

Comment #672 - Posted by: Sky 30/m/68/155 at March 31, 2008 8:00 PM

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

Comment #673 - Posted by: lawman698 at March 31, 2008 8:00 PM

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

As RX'd: 4:58

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

Post: 500m easy row, hand grip stuff.

Comment #674 - Posted by: Joel B. at March 31, 2008 8:02 PM

CFWU -pu

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

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

Comment #675 - Posted by: eric at March 31, 2008 8:02 PM

9 min

Comment #676 - Posted by: dwc at March 31, 2008 8:02 PM

2:04 (PR)

Comment #677 - Posted by: FBC at March 31, 2008 8:04 PM

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

Comment #678 - Posted by: janeen at March 31, 2008 8:04 PM

7:10 vs
8:32 really sucking wind 2/14/08
8:06 12/19/07-bad hangover & massively sore legs
8:55 11/19/07
9:58 in sb w/40lb dbs and nonkip pull ups 8/26/07
7:50 w/ badly ripped callus 2/1/07
9:46 10/24/06
12:08 5/17/06
9:02 3/6/06
10:40 12/22/05
14:45 11/15/05-1st fran after hernia surgery.
11:13 8/30/05-right before surgery

10 min ellip wu 19/19.

Comment #679 - Posted by: kevin o at March 31, 2008 8:08 PM


3:45 as rx'd

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

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

Comment #680 - Posted by: CMW(33/M/185) at March 31, 2008 8:09 PM

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

Comment #681 - Posted by: Zim at March 31, 2008 8:11 PM

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

Comment #682 - Posted by: mhsully at March 31, 2008 8:11 PM

32M/160/5'11"

Hello Everyone

7:05.1

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

Last Time 12:19.3

Comment #683 - Posted by: Junstr at March 31, 2008 8:14 PM

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

Comment #684 - Posted by: JBell at March 31, 2008 8:16 PM

46 - 6' - 215#

As RX'd

5:09 (4:33 PR) Crap!

She worked me today?

Comment #685 - Posted by: wtp at March 31, 2008 8:16 PM

9 min

Comment #686 - Posted by: dwc at March 31, 2008 8:17 PM

37/m/6'2"/175

Fran virgin

As rx'd 6:55.

fun stuff.

Comment #687 - Posted by: stewyd at March 31, 2008 8:17 PM

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

Comment #688 - Posted by: Speal Wifey at March 31, 2008 8:18 PM

M/51/165 Tuesday 4/01

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

WOD - 12:45

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

Comment #689 - Posted by: MP at March 31, 2008 8:19 PM

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

Comment #690 - Posted by: bigdub at March 31, 2008 8:20 PM

30y/o 6'2'' 185lbs

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

Comment #691 - Posted by: Sea Monster at March 31, 2008 8:21 PM

23yom/6'2"/220

as rx'd

5:07

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

Comment #692 - Posted by: Pfeiffer at March 31, 2008 8:23 PM

20/M/165

as rx'd

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

Comment #693 - Posted by: Mike at March 31, 2008 8:26 PM

27/m/155

75 pound thrusters

5:51

Comment #694 - Posted by: Esty at March 31, 2008 8:29 PM

"Fran"
5:50 as Rx'd

Jay
7:04 as Rx'd

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

Comment #695 - Posted by: IndyFD Eric at March 31, 2008 8:29 PM

dsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsds

41 M 190#

CFWU 3X

as rx'd 4:13

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

dsdsdsdsdsdsdsdsdsddsdsdsdsdsdsdsdsdsdsdsdsdsdsdsd

Comment #696 - Posted by: Sniper 64 at March 31, 2008 8:34 PM

as RX'D...

4:40

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

Comment #697 - Posted by: pelch at March 31, 2008 8:34 PM

M50/170

6:50 Fran as Rx'd

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

Comment #698 - Posted by: bdm at March 31, 2008 8:35 PM

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

Comment #699 - Posted by: Sniper 64 at March 31, 2008 8:37 PM

19:45

90 pound dumbbell thrusters

Comment #700 - Posted by: Jonny at March 31, 2008 8:38 PM

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

Comment #701 - Posted by: Chris at March 31, 2008 8:43 PM

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

6:59

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

Comment #702 - Posted by: J at March 31, 2008 8:54 PM

M/21/6'1/240#

8:39 Fran as rx'd

Comment #703 - Posted by: Brett H at March 31, 2008 9:03 PM

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

12:55

Last time: 11:40

Comment #704 - Posted by: Joro--29/205/6-3 at March 31, 2008 9:06 PM

Holy Cow!

I'm #700!

41yom, 5 9, 175#

15:22

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

Comment #705 - Posted by: BG Kid at March 31, 2008 9:16 PM

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

Jumping pull ups otherwise as rx'd

Comment #706 - Posted by: chewy at March 31, 2008 9:28 PM

as rx'd

3:40

PR by 1:40

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

Comment #707 - Posted by: Rookie M/35/182cm/82Kgs at March 31, 2008 9:31 PM

Fran 7:43, 55# Thruster -- PR

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

Comment #708 - Posted by: StaceySLC--F/28/120 at March 31, 2008 9:31 PM

new to this crossfit madness.

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

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

Comment #709 - Posted by: Soss at March 31, 2008 9:34 PM

M/35/183

As RX'd 3:26(PR)

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

Comment #710 - Posted by: Jes at March 31, 2008 9:36 PM

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

Comment #711 - Posted by: mark perrault at March 31, 2008 9:38 PM

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

Comment #712 - Posted by: SMACKO at March 31, 2008 9:38 PM

5:42 as RX'd

my first encounter with "fran"

Comment #713 - Posted by: Gabe T at March 31, 2008 9:50 PM

21/F/5'7"/160lbs

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

Comment #714 - Posted by: Quinn at March 31, 2008 9:54 PM

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

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

Comment #715 - Posted by: Kim Phan 26/F/115 Crossfit Emerald Coast at March 31, 2008 9:57 PM

M/35/144/5'-5"

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

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

Comment #716 - Posted by: fireguy37 at March 31, 2008 10:02 PM

50/m/145

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

Comment #717 - Posted by: Joe P at March 31, 2008 10:22 PM

M/22/215

As RxD 3:14 PR

Comment #718 - Posted by: Khalipa at March 31, 2008 10:28 PM

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

Comment #719 - Posted by: juan ortiz at March 31, 2008 10:31 PM

M 37 5'10" 151#

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

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

Fran:

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

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

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

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

Comment #720 - Posted by: Apollo Lee at March 31, 2008 10:36 PM

24/m/163

Fran 5:25 as rx'ed

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

Comment #721 - Posted by: JHOW at March 31, 2008 10:40 PM

8:51

Comment #722 - Posted by: Jay M at March 31, 2008 10:41 PM

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

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

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

not looking forward to tomorow.

Comment #723 - Posted by: katon 25/M/156/5'8" at March 31, 2008 11:13 PM

11:56 as rx'd.

Comment #724 - Posted by: Zain at March 31, 2008 11:19 PM

Pre: Usual wu's.

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

Post: Stretch!

Comment #725 - Posted by: Bombero_M/39/260#/5'11'' at March 31, 2008 11:21 PM


m/35/82kgs

rx'd

8:39

Comment #726 - Posted by: glyn at March 31, 2008 11:21 PM

m 27/5'7"/148lbs

Had to use 85lbs barbell.

6:17 for my first time doing Fran.

Comment #727 - Posted by: Arcteryx at March 31, 2008 11:24 PM

CrossFit FOB Paliwoda

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

As Rx'd

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

New PR for both!

Comment #728 - Posted by: Burner at March 31, 2008 11:25 PM

M/23/170

As Rx'd:

4:45


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

Comment #729 - Posted by: Justin Medeiros at March 31, 2008 11:27 PM

36/6'2"/195
Colorado Springs

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

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

Comment #730 - Posted by: Brent Maier at March 31, 2008 11:46 PM

(Ring pull ups)

7:06

Comment #731 - Posted by: Richard 30yom/6'4/94kg at March 31, 2008 11:53 PM

26/m/151

5:45 w/ 75lbs thrusters

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

Comment #732 - Posted by: JeremyR at March 31, 2008 11:54 PM

Fran lite

5:03

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

Comment #733 - Posted by: georgecole3 at April 1, 2008 12:09 AM

M/5'8"/165

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

Comment #734 - Posted by: Josh at April 1, 2008 12:15 AM

M/45/6' 225

"Fran" as RX ed

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

Comment #735 - Posted by: Murph/NC at April 1, 2008 12:19 AM

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

Comment #736 - Posted by: Capt M at April 1, 2008 1:34 AM

F/143/65"/33

CFWU -pull-ups

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

Comment #737 - Posted by: discogirl at April 1, 2008 2:52 AM

41/M/200

5:46

Comment #738 - Posted by: TomO at April 1, 2008 3:09 AM

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

Comment #739 - Posted by: eamon_27.m.168.5'8 at April 1, 2008 3:09 AM

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

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

"Fran" 2:42

Comment #740 - Posted by: brent colson at April 1, 2008 3:21 AM

First time WOD

"Fran"
3:36

The 100 Pull-ups Saturday hurt me

Comment #741 - Posted by: Jason Poston at April 1, 2008 3:46 AM

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

Comment #742 - Posted by: mike in the ro at April 1, 2008 4:06 AM

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

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


#731 Capt M:

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

Comment #743 - Posted by: Pinstripes & Pedals at April 1, 2008 4:09 AM

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

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

Comment #744 - Posted by: westxun at April 1, 2008 4:17 AM


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

feels good!

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

Comment #745 - Posted by: AngryDalty at April 1, 2008 4:22 AM

As rx'd: 6:20

Comment #746 - Posted by: Greg 6'2/185/m/29 at April 1, 2008 4:27 AM

m/30/200

as Rx'd
5:30

Comment #747 - Posted by: ROTOR_HEAD at April 1, 2008 5:01 AM

M/39/185

As rx'd: 5:02

PR by 1 min 11 secs.

More better faster

Comment #748 - Posted by: Marty at April 1, 2008 5:06 AM

47/m/196

As Rx'd. 8:12

Comment #749 - Posted by: nob at April 1, 2008 5:07 AM

m/1.72M/62KG
A day behind.

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

9:22

Comment #750 - Posted by: TJKing Kong at April 1, 2008 5:08 AM

14:40

55# thruster
blue assistance band for pullups

Comment #751 - Posted by: Heather at April 1, 2008 5:11 AM

as rx'd

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

Comment #752 - Posted by: benji at April 1, 2008 5:14 AM

6:56

number 2 bar

finished with 2x cfwu + stretching

Comment #753 - Posted by: LeeA at April 1, 2008 5:25 AM

That sucked...15:45

I thought my head was going to explode

60# Thruster
25# assisted PU

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

Comment #754 - Posted by: lar at April 1, 2008 5:28 AM

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

Comment #755 - Posted by: Kira at April 1, 2008 5:36 AM

33/m/215

As rx'ed, 18:15

Not very fast, but afterward I went home and dug 27 post holes and carried 2400 lbs of concrete. I'm dead!

Comment #756 - Posted by: Luke at April 1, 2008 6:17 AM

40/M/170

cfwu

8:45- 15 seconds better than last!

bc

Comment #757 - Posted by: Brian Crawford at April 1, 2008 6:30 AM

"Fran" with 67#
4:32 (big PR)

Comment #758 - Posted by: JENNY O. 37F/125# at April 1, 2008 6:31 AM

26/m/185

First attempt!

As Rx'd: 10:58

Comment #759 - Posted by: RH_FXBG at April 1, 2008 6:34 AM

21/m/132lbs

subbed 75lb thrusters
3:55

Comment #760 - Posted by: wes at April 1, 2008 6:39 AM

34/m/190

cfwu

As Rx'd: 3:52 (PR)

last 4:22 at Charlotte, NC Cert in March

getting into the zone...

Comment #761 - Posted by: Troy T at April 1, 2008 6:48 AM

1) 2.54
2) 5.05
3) 2.14

T:10.14m

Comment #762 - Posted by: Kevin C at April 1, 2008 6:53 AM

18/m/155

as rx'd

5:53 (pr)

Comment #763 - Posted by: marco polo pizana at April 1, 2008 6:55 AM

8:17 as rx'd....1:39 improvement from 2/14 Thank you, Crossfit!

Comment #764 - Posted by: jmalesh at April 1, 2008 7:15 AM

7:00

as rxd

pullups were rough

thrusters very deep only broken once at 8 on the set of 15

Comment #765 - Posted by: brian521 at April 1, 2008 7:17 AM

YESSSSS...Nothing better than the Refused to get the blood flowing for Fran! A little under 8 mins this time for me...

Comment #766 - Posted by: Danny at April 1, 2008 7:23 AM

4:46 (with 65# - all I had at the house - pull ups from a tree)

Compare to:
080214 - 6:38
071116 - 7:05
071017 - 6:56
070826 - 8:57 (First time with rx'd weight)

Comment #767 - Posted by: B. Rhaly / CrossFit Fondren at April 1, 2008 7:27 AM

10:45 (0:10 better than last time)

No-kip pullups

Comment #768 - Posted by: JohnP at April 1, 2008 7:53 AM

I never feel as bad after a workout as I do after Fran. I've puked twice after her and the recovery time is 45 minutes to an hour. Anyone else feel the same way?

My last two times have been 6:30 and 6:02.

Comment #769 - Posted by: Brooklyn M/25/6'0"/165lb at April 1, 2008 8:01 AM

Fran
21-15-9
9:00 mins

Thrusters @ 65lbs
Pull-ups mostly jumping

a little better than 1 min faster than last time

Comment #770 - Posted by: Tim Reed at April 1, 2008 8:10 AM

43 m 6' 212#

5:03 new pr by 8 sec. crashed on the 9 and 9.

Comment #771 - Posted by: mtvet at April 1, 2008 8:13 AM

6:15 with all true deadhang pullups

Second Fran ever (first was 6:09)

Looks like 6:00 is my mental threshold, gotta work on it for next time. Maybe a better warmup...

Comment #772 - Posted by: ash_29m/6'2/188 at April 1, 2008 8:14 AM


10:24

very sharp pain in back of neck after 1st set of thrusters had to take a 2 min break after 1st set and others due to the pain. time would have been much better other wise.,


<

Comment #773 - Posted by: FIREFLY765 37/M/6'/233 at April 1, 2008 8:22 AM

29M/5'6"/163#

WU: 30 min swim - 1150 meters

Fran as Rx'd: 5:30

Disappointed. 31 seconds off PR & was hoping to push the 4 minute mark. Didn't have the juice after the swim.

Comment #774 - Posted by: Travis from Reno at April 1, 2008 8:24 AM

4/1/07 - 4:26 - PR! 15 thrusters unbroken!
2/17/08 - 5:04 - PR - Made a video, check it out on my bodyspace
12/18/07 - 7:34 - better full extension than last time, still more work, was after tough yesterday workout and first thing in the morning w/ no food in belly
11-21-07 - 5:56 - need to work on elbow extension on the pullup and getting head forward for shoulder full extension on the thruster

Comment #775 - Posted by: Jeremy Stecker 30/m/174 at April 1, 2008 8:28 AM

143lbs/31yoa

One more Heavy Fran before I go back to the Rx'd:

21-15-9
115lb thrusters
30lb weighted pull-ups

Time: 15:55 (PR is 14:38)

I hope this gets me outof my Fran rut.

Comment #776 - Posted by: BrianG at April 1, 2008 8:50 AM

MAWL

A - 9:32 jumping pull-ups
M - 10:22

Comment #777 - Posted by: MAWL at April 1, 2008 9:00 AM

m/25/170/6'3"

Fran. 65# Thrusters. Kipping Pull-Ups

8:37

Comment #778 - Posted by: ryanthejetpilot at April 1, 2008 9:08 AM

SWA
190/6'0/31/M

5:52 pr

Comment #779 - Posted by: SWA at April 1, 2008 9:08 AM

F/35/122

40lb thrusters
jumping pullups

7:38 then hour spinning class legs are smoked!

Comment #780 - Posted by: Ann Marie at April 1, 2008 9:08 AM

SRA
180/6'1/27/M

4:16 pr

Comment #781 - Posted by: SRA at April 1, 2008 9:09 AM

KJK

225/32/M
Full Fran w/o rack
Steve video'd for form

4:14 slower by 7 seconds

Comment #782 - Posted by: KJK at April 1, 2008 9:11 AM

44 yo/m/5'9"/195

21-15-9
93# thrusters
kipping pu's

14:48

First one I'm recording and first Fran under 15 for me. Pu's broken up into 11 and 10 first round. The rest of pus and thrusters were in sets of five. Pull ups felt strong until the last set. Was barely getting my chin to the bar on those. Improving but I have a long way to go.

On a strict zone diet for the last two weeks and I think its starting to help. Writing down every damn piece of food that passes my lips.

Comment #783 - Posted by: Kevin at April 1, 2008 9:12 AM

With 45k bar
9:25 PR
Still slow

Comment #784 - Posted by: Josiah 24/m/6'3/185 in Kabul at April 1, 2008 9:18 AM

44/m/159#

Warm-up 2 mile run, pull-ups, stretch

Fran, sub'd 85lb thrusters

7:50 (pr)

Comment #785 - Posted by: dcostolo at April 1, 2008 9:27 AM

7:34

Comment #786 - Posted by: T-1000 at April 1, 2008 9:33 AM

777777777777777777777777777777777
777777777777777777777777777777777

10:15*

*subbed 70lb thruster

77777777777777777777777777777777
77777777777777777777777777777777

Comment #787 - Posted by: M/47/5'10"/175 Robert - Spokane, WA at April 1, 2008 9:46 AM

5:51 - PR

previous = 8:25 - super sore legs from lunges
previous = 7:48 - sore from Linda
previous = 7:35 - subbed 100lb thrusters
previous = 7:47 - subbed 100lb thrusters
previous = 7:00

Comment #788 - Posted by: ChadC at April 1, 2008 9:48 AM

done yesterday 3/31/08

25/f/5'2/132#

breakfast: run 45 minutes = 6 miles

procrastinate a bit by convincing another gym regular into learnin how to squat, cfwu, warmup thrusters, tape the pull-up bar...

WOD: "Fran"
21-15-9 of 65# thrusters and kipping pull-ups
time = 3:55 (pr!) and that's with having to wait to do the last 9 pull-ups for some dude who decided to use the taped spot for his set of half-ROM pull-ups.

post:
Veronica 34/5'5/???#
intro to CrossFit; air squat, front squat (pvc), overhead squat, honest push-up, frog sit-up.

Comment #789 - Posted by: cleverhandz at April 1, 2008 9:53 AM

As Rx'd (pull-ups on rings)

Time = 4.56

23/m/195

Comment #790 - Posted by: Mark at April 1, 2008 10:14 AM

BW 171

Heavy Fran
15/12/9:
135 lb Thrusters
45 lb Pull-ups

Time: 12:45

2 mins slower than last time

Comment #791 - Posted by: Eric O at April 1, 2008 10:17 AM

"Fran" 4/1

75# Thruster

6:32

Comment #792 - Posted by: bingo at April 1, 2008 10:21 AM

47/m/180
4:45 a new PR!

Comment #793 - Posted by: Mark Medlin at April 1, 2008 10:24 AM

35kg thruster, sets unbroken
last set of pullups were jumping

9 minutes

Comment #794 - Posted by: bcf at April 1, 2008 10:25 AM

Fran as rxd: 11:39. ONe and a half minutes SLOWER than last time.

REASON-- Had a damned cheeseburger and a coke about a half hour before the workout. Always a mistake for me. Soda is the breath-killer.

Comment #795 - Posted by: Vaughn at April 1, 2008 10:33 AM

44/M/200
8:03

subbed 24kg kettlebell and ring pullups

Comment #796 - Posted by: Bill Y at April 1, 2008 10:35 AM

My first results post:
F/35/140/5'9"
6:38
40# for thrusters (runner=weak shoulders)
somewhat assisted pull-ups.

I have been dabbling in crossfit for months. Working my way towards doing the workouts as r'xd! Someday!

I know I can do the running only WODs as r'xd!

Comment #797 - Posted by: Darcy at April 1, 2008 10:43 AM

9:28 as Rxd approx 2 min. slower han last time
why tape on hands falling off retaping etc. the real reson I suc#$d today

Comment #798 - Posted by: TJ/220/42 at April 1, 2008 11:27 AM

7:04

75# thruster

Comment #799 - Posted by: dcyn at April 1, 2008 11:27 AM

40lb thruster - should do more next time.
8:50

Comment #800 - Posted by: mckleroy at April 1, 2008 11:36 AM

Jenny O. Nice job on the huge PR! That is incredible. SWA & SRA you guys have some smokin' times these days!
Nadia, nice job on the PR at the cert. I'll have to try the OHS Fran sometime. It sounds hard!
Crossfit John, that's one of the biggest PR's I've ever seen on Fran! Nice work.

Comment #801 - Posted by: Jeff & Charity @ CF Snohomish at April 1, 2008 11:44 AM

48/M/185

Fran as Rx'd

5:35 one minute slower than last time due to bad cold and altitude.

Comment #802 - Posted by: dbarrick at April 1, 2008 11:53 AM

7:53

Breakdown was along the lines of:
R1: 13/8 9/6/6
R2: 9/6 5/4/3/3
R3: 9 4/3/2

Compare to 8:42 last time and 8:02 PR.

Comment #803 - Posted by: canoer_M/31/68"/159 at April 1, 2008 11:56 AM

First Fran 3/14/08
6:58 with 90# Thrusters

Today
as Rx'd....5:23 kicked my butt. just finally recovered from 20min ago. love it.

Comment #804 - Posted by: S.Seumae at April 1, 2008 12:01 PM

Jay Ro,
Nice work anyways. Can't even compare ring pullups to bar. Keep working and having fun.

Seumae,
Huge PR bro. I knew it was coming.

Mikey,
Nice work yesterday. You're an animal. My only question is when are you going to start posting!

As Tooty already mentioned the whole rest of the CF Snohomish crew(yeah that's right I am claiming you all for my gym) tore it up today.

Here are the results from the Vale household:

Charity first ever sub 3 Fran.
2:56.
Way to go hun.

Jeff-
W/ 20 # vest
4:08

JV

Comment #805 - Posted by: Jeff & Charity @ CF Snohomish at April 1, 2008 12:22 PM

13:45

as rx'd (women's weight)

Comment #806 - Posted by: cso at April 1, 2008 12:22 PM

m/33/175

9:42, PR by 14 seconds.

Comment #807 - Posted by: Jason Sharpe at April 1, 2008 12:36 PM

M/34/195

as rx'd

15:15

Comment #808 - Posted by: Robo at April 1, 2008 12:37 PM

Fran 5:38 Not pushing to the point of Pukie but not resting much.

Code got his in around 8 minutes

Comment #809 - Posted by: Rett at April 1, 2008 12:37 PM

M/20/180

as rx'd

2:15

Comment #810 - Posted by: Mitchell at April 1, 2008 1:03 PM

m/37/190

6:30 as rx'd

all sets broken. into 2 or 3. Couldn't kip on this bar very well. First time doing Fran properly. Last time bad a brain fart and did 95# push presses. D'oh!

Comment #811 - Posted by: Eric at April 1, 2008 1:08 PM

33 YOM 196#

4:30 as rx'd (PR)

Comment #812 - Posted by: Ralphy at April 1, 2008 1:15 PM

M/185

1330

Comment #813 - Posted by: Kyle at April 1, 2008 1:17 PM

Jeff and Charity ~ Thanks for claiming us all as your own. CrossFit Snohomish is a GREAT place to be.

Jeff - amazing on the weighted-vest PR. I think that your own water is just fine. :)

Tooty - I knew you could go sub 3 even though I didn't think it was humanly possible. Does that make sense? Maybe you really are an angel in disguise!?!

Thanks for your nice words and keep up the AMAZING, inspiring work.

Love you guys.

Comment #814 - Posted by: JENNY O. 37F/125# at April 1, 2008 1:21 PM

F 13 67" 139

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster SUB 25 pound Thruster
Pull-ups SUB Gravitron Pull-ups

4:39

Comment #815 - Posted by: MEH at April 1, 2008 1:25 PM

First time...finally more than a lurker

Fran

8:52

Comment #816 - Posted by: JokerHB at April 1, 2008 1:41 PM

M/54/226
Thrusters (15# bar)
Pullups (180 # assist)
7:20
30 second improvement over 080214.

Comment #817 - Posted by: Kevin_R at April 1, 2008 1:45 PM

Helen

3 rounds
Run 400m
21 KB Swigs 1pd
12 pull ups

12:51

PR by 51 seconds. Need to run faster.

Comment #818 - Posted by: laurar at April 1, 2008 1:48 PM

32.17

Used 15Kg dumbells.
All sets broken but no cheat or jumping pullups.

Comment #819 - Posted by: Solo at April 1, 2008 2:09 PM

"Fran"
First time doing "Fran"

Used 65 pounds for thrusters.
All sets were broken but did not do jumping pullups.

12:30

Comment #820 - Posted by: Chris G at April 1, 2008 2:14 PM

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster SUB 25 pound Thruster
Pull-ups SUB Gravitron Pull-ups

3:53

Comment #821 - Posted by: DAH 48 64" 164 at April 1, 2008 2:16 PM

m/29/196
As rx'd: 3:56

I missed a PR by 4 seconds. Fran is the shortest of CF workouts but for some reason I hate her with every fiber of my soul!

Comment #822 - Posted by: jwm at April 1, 2008 2:29 PM

Fran
65# thrusters and Iron Woody 'mini' pullup assistance band
11:42

Comment #823 - Posted by: Booch 28 / F / 135 at April 1, 2008 2:31 PM

As RX'd
9:05

Comment #824 - Posted by: dyagg at April 1, 2008 2:36 PM

m/27yo/185lbs

Fran as Rx'd: 8:25

Comment #825 - Posted by: Webb at April 1, 2008 2:37 PM

Fran

2:45
M/36/175#
As Rx'd Previous PR was 3:04. Was rested for 2 days prior.

Comment #826 - Posted by: Brad at April 1, 2008 2:38 PM

10:36
First day back after 5 weeks gone. Scaled Thrusters to 45#, no scale on pull-ups. Lungs were ripped.

Good to be back!

Comment #827 - Posted by: Pickle at April 1, 2008 3:15 PM

080401 Mx33x6'x215#s

Noon: Stretch and Jog 2 miles on treadmill=17:09

2130
"Fran"

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

CFWU x 3

Rd 1; 14-7 thrusters
21 PU
Rd 2; 7-8 thrusters
15 PU
Rd 3; 9 thrusters
9 PU ( last few barely got my chin over)
Time=10:14

I was still really fatigued from doing FGB last night. Did anyone else feel the difference in their Fran performance? Now, Don't get me wrong, I'm not complaining, I just wanted to know if the fatigue was felt Across the CF board or is it just me?

Comment #828 - Posted by: will at April 1, 2008 3:36 PM

m33/222/6"0

been CF'ing since Oct 06', and this was my first Fran as RX'ed.

Time - 06:47

previous best - 4:33, with 65# thrusters

what a difference 30# makes. I had been dreading this workout all morning, feeling anxious and jittery. Then I finally went to the gym, warmed up, and just did it. Thrusters were the worst part, all sets broken. First set of pull ups unbroken, second and third sets broken. Proud to have finally got this one as RX'ed, though.

On another note, I have been doing the Zone for one full week, and this week is week 2. The weight has come off fast, eight pounds so far. I usually allow a little latitude on the weekends, but during the week, I am all about my scale and my measuring cups and spoons. Let's see how this thing plays out...

Comment #829 - Posted by: j-seal at April 1, 2008 3:36 PM

28/m/130

08/26/07 - 60# - 12:32
10/19/07 - 60# - 10:43
11/16/07 - 60# - 8:42
02/14/08 - 60# - 7:26
04/01/08 - 65# - 6:21 <-- Today

w00t.

Comment #830 - Posted by: michael leach at April 1, 2008 4:02 PM

28yo, 5'11", 169lbs

Time: 8:14

This is a bit behind my last time of 7:39, but I've been slacking the last couple weeks with overtime and classes. I think this is the first time I've done the first 21 Thrusters unbroken. I plowed right in and just hit a wall after the second round. Had to take too many breathers after that. Forearms are very fatigued.

Comment #831 - Posted by: Alton at April 1, 2008 4:03 PM

1st Fran and everytime I do a CF workout I realize how much the M&F lifestyle kept me out of shape. Guess I'm finding out what true fitness is with every dry heave... ;(

10:28 as rx'd

Comment #832 - Posted by: ErikR at April 1, 2008 4:24 PM

46/M/195

as rxed 3:59

a little off pr

Comment #833 - Posted by: Kevin McClellan at April 1, 2008 4:25 PM

M/22/5'7"/190lbs

FRAN AS RX'D

TIME 9:43

USMC ALUMNI

Comment #834 - Posted by: EGUNZ at April 1, 2008 4:26 PM

44 yom and 283#

on 4/1/08

Fran sub 135# thrusters and jumping pullups in 7:54.

Comment #835 - Posted by: Kegger at April 1, 2008 4:48 PM

35yo/M/85Kg/180

Fran 19min
25Kg Thruster only

Comment #836 - Posted by: JimboM at April 1, 2008 4:50 PM

First time doing Fran and thrusters....!!!!!!

m/27/210

6:36

I was disappointed with my time I thought I would be btw 4-5 mins....I was humbled by the exercise...and will try to do better next time

CROSSFIT RULES

Comment #837 - Posted by: Scott at April 1, 2008 4:52 PM

Age 52/BW 250#
Single Arm Thrusters @ 55# "big bar" 21/15/9 per side and pullups 21/15/9 = 17:24

Comment #838 - Posted by: Stan K at April 1, 2008 4:53 PM

23/m/170

As RX'd

3:45

Comment #839 - Posted by: J Fole at April 1, 2008 5:00 PM

021408 6:42
040108 5:14(pb)

Comment #840 - Posted by: schmurple at April 1, 2008 5:21 PM

12:00:49 - I'll call it 12:00.

Comment #841 - Posted by: DJF M/38/5'8"/166 at April 1, 2008 5:46 PM

BW 70kg

4.43
as Rxed

Bad not ready and fell over in 15 rep thrusters
4x800m done after Fran

Comment #842 - Posted by: Adc (CrossFit Sydney) at April 1, 2008 5:56 PM

30min flat

Comment #843 - Posted by: fatty187 at April 1, 2008 6:01 PM

45k thrusters.

as rx'd

8.03 mins.

Exactly the same as last month!

Comment #844 - Posted by: BarryT at April 1, 2008 6:07 PM

m/40/178

Fran scaled to 75#

8:40

Comment #845 - Posted by: MHood at April 1, 2008 6:08 PM

First time with AM! At VIP.

Jon: As Rx'd - 5:34 (Last time Oct 07-14:35!)
AM: 12,9,6,and 6 reps, 45lb Thruster and 50lb Lat Pulldown - 3:30

She could have gone higher reps and weights. Will do next time.

Comment #846 - Posted by: jongb at April 1, 2008 6:11 PM

scaled to 2 15-pound dumbbells for thrusters and counterweight assisted pull-ups

9:53 (min:sec)

Comment #847 - Posted by: notanathlete at April 1, 2008 6:12 PM

Oh my goodness gracious.
Felt under the weather. Pushed through it anyway.
12:59.
3.4 minutes slower than at the cert 2 weeks ago.
Just horrible. Disappointed in myself.
Will push harder next time.
Love the burn
Mark Boogie

Comment #848 - Posted by: boogie at April 1, 2008 6:13 PM

First time

12 min 40 seconds

not to bad for a newbie

Comment #849 - Posted by: David at April 1, 2008 6:17 PM

Fran virgin, Crossfit newbie.

First time - 7:08 Disappointing, but excited to see what else is on the docket...

Comment #850 - Posted by: Adam Howell at April 1, 2008 6:20 PM

returned to crossfit after a 6 month layoff due to a busted tib/fib, metal rod, 6 screws, blah blah blah... anyway, not so strong these days... 10minutes on the nose, had to use the pullup cheater machine and only 65 lbs on the bar for thrusters

Comment #851 - Posted by: vcsnover at April 1, 2008 6:28 PM

6:45, Finally I beat the 7 min. mark. Legs were not very fresh after doing the 800's this afternoon.

Comment #852 - Posted by: jef at April 1, 2008 6:36 PM

fran was sic today i beet my last time by 2 min. i gota time of 6 flat pretty stoked

Comment #853 - Posted by: tyler at April 1, 2008 6:44 PM

The Level 1 Cert this past weekend in Virginia Beach was so amazing :)

It was wonderful to meet the members of CrossFit HQ and all the trainers from the other affiliates. The information and hands-on training I received was priceless. The value of being surrounded by so many people who are not only knowledgeable but passionate about what they are doing is inspirational to say the least. I am always amazed to see how many people’s lives can be changed by incorporating fitness and a healthy lifestyle into their daily routine.

Thanks to all the CFVB members – John, Chris, Penny, Will, Court, Curt, Travis, Tish – for your camaraderie and encouragement all weekend!

Pat & Thomi - Thanks for providing exceptional training - I am so proud to be a part of CFVB!

Comment #854 - Posted by: Alicia at April 1, 2008 6:52 PM

As Rxed - 9:31

Comment #855 - Posted by: tdapnyc at April 1, 2008 7:06 PM

A day late & a dollar short.

11th CF workout. As RX:

Well under 20 Min. Did su, pu & squats as warmup & cooldown & not part of time.

Comment #856 - Posted by: Greg 48M/70/220 at April 1, 2008 7:28 PM

M/31/198

Only had 5 mins to workout at lunch, TGICF!

wu: 800m run
WOD: 5 mins
cd: 800m run

Comment #857 - Posted by: davej at April 1, 2008 7:31 PM

Powell

65lbs...8.5 minutes

My first day back in Crossfit

Comment #858 - Posted by: Powell at April 1, 2008 7:38 PM

22/m/6'3"/185#

6:44.41 as RX'd

Comment #859 - Posted by: FitTiger at April 1, 2008 7:56 PM

9.20

Comment #860 - Posted by: robr526 at April 1, 2008 8:06 PM

33/M/180

6:35 as Rx'd

Comment #861 - Posted by: M. Ely at April 1, 2008 8:20 PM

The M&F article / video seems to be real...they've got the abstract there with the same video and a forum started already about it...

WFS:
http://www.muscleandfitness.com/feature/189

Comment #862 - Posted by: JimmyJames91 at April 1, 2008 8:56 PM

Awesome job everyone from CF Snohomish! Seumae, you are an animal! You are going to be a freak! In a good way of course!

Jay

Comment #863 - Posted by: fireguy37 at April 1, 2008 8:59 PM

29 yom 220#
as rx'd
new PR - 4:46

Comment #864 - Posted by: Kuna at April 1, 2008 9:33 PM

Cindy did 30 lb thrusters, pu at 162
7:31

Comment #865 - Posted by: ScottMacArthur at April 1, 2008 10:05 PM

10:57

I slacked big time.

Comment #866 - Posted by: TimDrake at April 1, 2008 11:32 PM

Second time doing a Fran started crossfit a month ago. This stuff works and is fun.

Fran in 3:22.

So far I am jumping as high as I was ten years ago the explosive component in the work outs is the trick. Love this stuff.

Marques

Comment #867 - Posted by: Marques at April 1, 2008 11:35 PM

21.m.140.66"

7:54
i think i injured my shoulder the other day trying to complete two cf wod in one day all because i missed one

Comment #868 - Posted by: Vu Nguyen at April 2, 2008 12:33 AM

24/m/160

8:27 As Rx'ed

Last time was 16:10 on 2/19! I think half of the improvement was mental and the other half is because I was just starting CF and was not in CF shape even remotely. Regardless... I am stoked.

Comment #869 - Posted by: bpgpitt at April 2, 2008 2:59 AM

M\43\190

Posting late....

11:30 with 85lbs, some jumping pull-ups at the end.

Comment #870 - Posted by: Mark_NH at April 2, 2008 3:14 AM

7:27

pulls held me back - -cant really kip on the power tower.

Comment #871 - Posted by: GW at April 2, 2008 4:26 AM

7:27

pulls held me back - -cant really kip on the power tower.

Comment #872 - Posted by: GW at April 2, 2008 4:26 AM

5:05. Lost a few seconds starting and stopping the watch.

Comment #873 - Posted by: nickB at April 2, 2008 4:43 AM

First Fran. 7:00 20# barbell and assisted PUs. PUs were broken sets of 15-6, 10-5 and the last 9 were unbroken.

next Fran, higher wts and less assistance for the PUs.

Comment #874 - Posted by: Anu at April 2, 2008 4:55 AM

6:06 -- PR

8:45 last time

much better on thrusters.

Comment #875 - Posted by: kunkle at April 2, 2008 4:56 AM

M/25/225

Fran as Rxd

9:28

Then hit the pool, about sank to the bottom.

Comment #876 - Posted by: rmiles at April 2, 2008 5:01 AM

31/m/6'2"/206

Fran on 4/1: 7:45 as Rx'd (not a PR)

Really concentrated on full lockout on thrusters w/ head pushing through arms. On 32 of the 45 thrusters I racked the weight on my shoulders before I squatted down, which I think hurt my time a bit. All pullups broken. Lungs hurt more than muscles. I am seriously considering going on the Zone, as my Fran time has increased the last two times.

Phil 4:13

Comment #877 - Posted by: EricB in IL at April 2, 2008 5:33 AM

A day behind, did this yesterday.

As rx'd

6:55

Comment #878 - Posted by: M Boyd at April 2, 2008 6:24 AM

Used 10 kilos instead of 25 lb plates (no choice).

11:39

Comment #879 - Posted by: DLT at April 2, 2008 7:22 AM

26/M/5'9"/183

As Rx'd.

6:03 - New PR!

Comment #880 - Posted by: Sparky at April 2, 2008 7:23 AM

5:40

Comment #881 - Posted by: Steve S. at April 2, 2008 7:40 AM

36/m/230
Fran as Rx'd;
5:20 PR
Pukie...is that you?....

Comment #882 - Posted by: heymyfree at April 2, 2008 8:16 AM

21/m/185#
As Rx'd
6:49PR
Started with 18 thrusters. Was done with the fifteen thrusters at 3:30 but they were broken up bad and my legs were smoked! Broke up my fifteen pullups. 9 thrusters were horribly broken. Had sets of two in there! Even broke the 9 pullups.
Got sick about 20 minutes later.
Fran is the BEST/WORST thing in the universe! That is a fact!

Comment #883 - Posted by: Jared G at April 2, 2008 8:19 AM

No watch but around 4.30

Comment #884 - Posted by: Rosie in Atl at April 2, 2008 8:30 AM

27/m/6'0"/185

as rx'ed

2:58

rock out...

Comment #885 - Posted by: Crisco at April 2, 2008 9:04 AM

m/43/6'/185

As RX'ed 10:43. Previous Fran 12:18

Comment #886 - Posted by: sfgrey at April 2, 2008 9:29 AM

Tweaked thrusters down to 70#, but otherwise as rx'd. 30 minutes. After illness and 5 weeks of sloth, lung capacity is on the rise as is endurance. Still a little wobbly.

Comment #887 - Posted by: Rob_32/70/170 at April 2, 2008 9:42 AM

21/m/165

CF Vancouver

As Rx'd: 3:31

Comment #888 - Posted by: MaxG at April 2, 2008 9:52 AM

9:56

10 secs slower than last time

Comment #889 - Posted by: Wayne at April 2, 2008 10:46 AM

as Rx'd
4.12 (pr)

Nice job Speal, and Happy Birthday!

Comment #890 - Posted by: Nolan @ CFUV at April 2, 2008 11:32 AM

4:59, PR is 4:36 as I recall.

Comment #891 - Posted by: Jamie W. at April 2, 2008 11:39 AM

Male 31yrs 248lbs

1st fran
9:28 (I still can't do more than 2 real pull ups so this isn't real, I use the assisted pull up machine)

Comment #892 - Posted by: Kevin at April 2, 2008 11:47 AM

M/22/185lbs/6'
as rx'ed

approx 7:15

Comment #893 - Posted by: Mike at April 2, 2008 11:54 AM

5'10/29yo/207ish

12:29 - subbed jumping pullups for pullups and broke the sets down into subsets as follows

40KG x 10 thrusters
10 jumping pullups
40KG x 6 thrusters
6 jumping pullups
40KG x 5 thrusters
5 jumping pullups

(now 15)
40KG x 5 thrusters
5 jumping pullups
40KG x 5 thrusters
5 jumping pullups
40KG x 5 thrusters
5 jumping pullups

(now 9)
40KG x 5 thrusters
5 jumping pullups
40KG x 4 thrusters
4 jumping pullups

My body could handle the load/volume. I was completely out of breath though so I think what's missing is cardio.

Comment #894 - Posted by: Josh Z at April 2, 2008 12:33 PM

21-15-9
89# Thrusters w/Oly bar
Pull-ups

9:59
Fisrt Fran completed in under 10 min
Legs were exhausted

Comment #895 - Posted by: DeMarco 30/175#/5'9" at April 2, 2008 1:07 PM

46m 200#

as rx'd : 6:53, new pr by about 45 minutes.

Comment #896 - Posted by: Jim Evans at April 2, 2008 1:59 PM

46m 200#

as rx'd : 6:53, new pr by about 45 seconds.

Comment #897 - Posted by: Jim Evans at April 2, 2008 1:59 PM

45/m/71 kg
got a few days behind
3xCFWU
Fran with 37,5 kg thrusters (30 kg last time)
about 17 min, got interrupted a couple of times

Comment #898 - Posted by: AndersI at April 2, 2008 2:14 PM

Fran

w/ assisted pull ups (can't keep, I would tear the gym down)

M/28/240

Baqubah

Comment #899 - Posted by: MT Nate at April 2, 2008 2:20 PM

can't kip, 7:01

oops

Comment #900 - Posted by: MT Nate at April 2, 2008 2:22 PM

4:15, 18 sec. slower than PR.

Comment #901 - Posted by: ScottMacArthur at April 2, 2008 2:33 PM

22/F/170

45# thrusters
85# assist on the pull-ups
10:39

Comment #902 - Posted by: Mel at April 2, 2008 3:18 PM

16:17

no assisted...PR...

Comment #903 - Posted by: arasmith at April 2, 2008 4:24 PM

4:23

6 seconds slower than last time.

Comment #904 - Posted by: quallnow at April 2, 2008 4:56 PM

23/m/5'8/170

As Rx'd...

9:27
PR by 2:01

Comment #905 - Posted by: JLR84 at April 2, 2008 5:26 PM

14:46

Never done a thruster that heavy.

Comment #906 - Posted by: Shamloo at April 2, 2008 6:00 PM

14:46

Heavy thruster...

Comment #907 - Posted by: Shamloo at April 2, 2008 6:00 PM

CFWUx3

Fran as rx/ed

8:30 PR by 3:31

2/18/08: 11:31
12/18/07: 14:33

Comment #908 - Posted by: osteocarpenterintraining M / 28/ 170 / 5'11 at April 2, 2008 6:03 PM

As Rx'd: 4:48

7 seconds faster than last time (and PR)

But, I must confess my form was not perfect. Next time, put better form ahead of time.

Comment #909 - Posted by: CaptainVictory / M / 42 yo / 225 lbs / 6'1" at April 2, 2008 6:22 PM

4:30

its been a while since i've done fran...this one was ok but not great.

round of 15 broken...

Comment #910 - Posted by: kramer at April 2, 2008 6:53 PM

Over 900 comments? Wow, I remember when 300 was a lot.

Comment #911 - Posted by: CaptainVictory / M / 42 yo / 225 lbs / 6'1" at April 2, 2008 7:28 PM

3x 10x OHS, Push-ups, Sit-ups, Supermans

"Fran"
As Rx'd
18:20 (PR)

I know it's slow, but I'm definitely speeding up. I think I beat my previous record - from the first week I started doing WODs - by almost 30 minutes. Room for improvement, I say.

Comment #912 - Posted by: Tim 27/m/200 at April 2, 2008 7:42 PM

m/31/245

5:31

Comment #913 - Posted by: hoss at April 2, 2008 8:44 PM

33/M/192

as rx'd
4:18

Comment #914 - Posted by: JoeCam at April 3, 2008 4:36 AM

Crap! I misread it and only did 75# thrusters.
I knew my time was too good to be true.
3:46

165/29/m/5.9

Comment #915 - Posted by: Bill Stock at April 3, 2008 5:20 AM

RE-Posting this since my previous post never showed:

7:53, compare to 8:42 and PR of 8:02

Comment #916 - Posted by: canoer_M/31/68"/160 at April 3, 2008 5:33 AM

37/M/244

45lb dumbells
45lb assisted pullups
10:30

Comment #917 - Posted by: Andy at April 3, 2008 5:40 AM

As rx'd 14:14

185

Comment #918 - Posted by: Devon at April 3, 2008 5:41 AM

5:37

Comment #919 - Posted by: DWuebel at April 3, 2008 5:55 AM

3:51 (10 second off pr)

Comment #920 - Posted by: jolie at April 3, 2008 6:30 AM

M/32/75kg
02/04/08
40kg bar
5:19 (PB)

Comment #921 - Posted by: NS at April 3, 2008 7:00 AM

Making up Fran....

f/29/5'9/135

34 lb thruster
Jumping PU

15-12-9

7:00

Comment #922 - Posted by: Fitness Barbie at April 3, 2008 7:28 AM

23/m/193lb
5:03 (4:31 last month)

Comment #923 - Posted by: Jesse at April 3, 2008 7:37 AM

Been fighting off a sore throat, fever, and general malaise all week. Did a "naked Fran" from Eva T.s's blog, squats and pushups. 1:50. Hoping to get back to 100% soon.

Comment #924 - Posted by: layman at April 3, 2008 7:56 AM

Did as rx'd
10:10
did pull-ups w/ no assist

Comment #925 - Posted by: Jay at April 3, 2008 8:25 AM

37/m/165

msn+ohs: 60%x3x3 45#-55-65
hsn+ohs:60%x5x3 45#-55-65

Fran 45# - Tried the Brand X suggestion to scale the thruster weight so that I could complete Fran in about 5 minutes. I failed. Sadly my Pull-ups are lacking.
7:55

Comment #926 - Posted by: epicurius at April 3, 2008 8:42 AM

20080402 1700
First (2) MUs!!!
CFWU 15 x 2 (5 x 2 PUs)
WOD080331: Fran: (21-15-9 for t) Thrusters (42.5kg), PUs; as rx'd in 10:35
Don't know wtf...I had a 6min fran and no MU, now I have a 10min fran and a MU...hmm...
need to work on met-con...and PUs...

Comment #927 - Posted by: AlexR/m/6'2"/98kg at April 3, 2008 10:31 AM

Age 35
BW 150#

As rx'd:

5:23

Comment #928 - Posted by: Shawn B. at April 3, 2008 12:29 PM

28/M/190

As rx'd:

7:35

ended up on floor in fetal position, gasping for air trying to return feeling into my limbs, have to get better conditioned!

Comment #929 - Posted by: DanM at April 3, 2008 12:36 PM

m/29/207

5:26 as rx'd

Comment #930 - Posted by: exqweezme DC at April 3, 2008 12:57 PM

first Fran....14:31 with 85 pound thrusters...pretty dissapointing

Comment #931 - Posted by: Erich at April 3, 2008 2:14 PM

5:23 as rx'd
Previous PR 5:58
Goal is to be 4:45 or better by EOY.
at Xtreme after work
34m/170

Comment #932 - Posted by: Garth at April 3, 2008 3:28 PM

(done 4/1 after doing the 3/28 split jerk max WOD the day before)
13:33...166/178
As rx'd. A little shy of my 12:14 PR. The heavy split jerks yesterday probably kept me from getting closer.

Comment #933 - Posted by: Mike Scott M/41/5'10"/210 at April 3, 2008 4:53 PM

4:52 as Rx'd

Comment #934 - Posted by: JimmyC at April 3, 2008 6:31 PM

34/M/170#/6'0"

WU: ROM's, stretching, CFWU x1
WOD: Fran as Rx'd

6:00 (PR)

Comment #935 - Posted by: bylam at April 3, 2008 7:03 PM

38/m/205

9:15

Crossfitting for almost a month now...1st time finishing a "named" workout as rx'd...i've drunk the kool aid...and it's awesome...

Comment #936 - Posted by: Jay from Jersey at April 3, 2008 7:29 PM

Subbed 75# for 95# thrusters

Time: 6:26

Working towards 5:00 (1st was 9:05, 2nd was 7:35, this was #3)

Comment #937 - Posted by: coyo at April 3, 2008 9:22 PM

37/m/5'8"/150

As rx'd = 5:35(pr)

first time doing it w/95# and also the first time
I actually got to use a pullup bar that I didnt
have to bend my knees to hang from.
Previous time was 7:xx using 80#


Comment #938 - Posted by: alan k at April 4, 2008 4:42 AM

M/28/6'2/195 Martial Artist: TaeKwonDo - 3 yrs.

Pre-workout Meal: Whey, 1 large orange

Warm-up:
Martial Arts warm-up
- Jog 500m
- Multiple Dynamic Hamstring stretches
- Joint Rotations

WOD: Fran
- Thursters, 95lbs
- 3 Pull-ups (Max amount of pullups per set)

Time: 8:30

Notes:
- I am only doing regular pullups. So in today's wod, I did as many as I can do each set.
- Thursters are tough for someone 6'2.
- Felt good to do the pull-ups though.

Comment #939 - Posted by: edtkd at April 4, 2008 4:53 AM

at my gym we throw 225 deadlifts in there and call it "hells gate"

i did that yesterday
19:47

Comment #940 - Posted by: Mitch at April 4, 2008 5:49 AM

27/m/234

Fran

95lb Thrusters ~ clean
Pullups - bar was being used so I put the smith machine at top level. 50% were bw only, 50% with slight push from toes

9:31 ~ 2 min 14 sec better than last time

10 knees to elbows thrown in for fun

Comment #941 - Posted by: BigCurly13 at April 4, 2008 5:58 AM

2:50
better form than last time so I'll take this as an improvement. Would like to be under 2:45 next time.

Comment #942 - Posted by: PTM nyc - 23m - 170 at April 4, 2008 8:00 AM

22/m/175
4:?? - I had to time myself on my cell phone and it didn't have a second hand.

Comment #943 - Posted by: Nicholas at April 4, 2008 8:10 AM

32/M/170

5:03

Comment #944 - Posted by: Murray at April 4, 2008 10:06 AM

First as Rx'd = 14min

Comment #945 - Posted by: Bill_Curtis at April 4, 2008 10:20 AM

27/f/140
6:24
PR by 30 seconds!

Comment #946 - Posted by: pil42 at April 4, 2008 2:24 PM

24/m/155

As Rx'd: 6:33 PR by 30 seconds!

ha...just saw that pil42 beat me by a few seconds. Nice

Comment #947 - Posted by: Matt Laney at April 4, 2008 4:24 PM

m/20/6'1"/185

10:05

Comment #948 - Posted by: bennybOKC at April 4, 2008 5:53 PM

Must have timed wrong last time. 7 minutes

Comment #949 - Posted by: rorpen at April 4, 2008 9:04 PM

m/35/200/6'

3:35 (pr)

Comment #950 - Posted by: Karl Blanke at April 5, 2008 4:30 AM

95lbs as rx'd

4:00 even (PR!)

Comment #951 - Posted by: Jerome_Chicago_26/m/151/5'6" at April 5, 2008 12:23 PM

as rx'd 13 mins

Comment #952 - Posted by: yoandy 24/M/185 at April 5, 2008 3:28 PM

8 min

Comment #953 - Posted by: johnmc at April 5, 2008 4:12 PM

37/m/178
as rx'd
2:38

Comment #954 - Posted by: scfd_9607 at April 5, 2008 7:23 PM

M 35/159

CFWU 3X15 subbed Pull-ups with Push-ups
as rx'd
11:32

Comment #955 - Posted by: CWO Bean at April 6, 2008 4:58 AM

as rx'd: 6:45(pr) still not unbroken sets though

didn't have a rest day between this and fight gone bad. Def. still felt yesterday in the shoulders during this workout

Comment #956 - Posted by: Bman19 at April 6, 2008 6:44 AM

as rx'd

4:12

last time 4:43. Need to eliminate the breaking of sets.

then, muscle-up work...bottom full ext. (palms out) to top of pullup. Band assisted. Incredbly weak there with a false grip.

Comment #957 - Posted by: rowcoach at April 6, 2008 8:04 AM

23/M/150

Fran as Rx'd - 6.30

Comment #958 - Posted by: JTK at April 6, 2008 10:31 AM

8:00 with 60 lb thrusters

Comment #959 - Posted by: rawhide at April 6, 2008 12:21 PM

4:59

Rusty after week vacation of no workouts and poor diet. Did at home, subbed 20 lb. thrusters w/dumbbells and horizontal bar pull ups. Pull ups definitely weak spot, all broken. Can add much more weight for thrusters.

Comment #960 - Posted by: Faith at April 6, 2008 2:01 PM

age 41
bwt 211#

time 6:35

Comment #961 - Posted by: Mike R at April 6, 2008 8:28 PM

m/40/240

Day 1 of my first week of crossfit and I thought I was gonna die!!

9:37 was my time

Comment #962 - Posted by: jamone160 at April 6, 2008 11:28 PM

pr 5:46 today 5:57
Godfrey-6:52 65 lbs
Edler-8:21 jumping pull ups

Comment #963 - Posted by: Meyer at April 7, 2008 5:33 AM

27:55 as rx-d
thrusters (7/7/7) (5/5/5) (5/4)
Next time try for complete sets of 21/15/9

Comment #964 - Posted by: EdC at April 7, 2008 7:27 AM

38/M/183--Sryacuse NY

WHOO-HOO!
My first sub-4 Fran!
3:49

1st time I was able to do entire 1st round of 21's unbroken, which, much like with Diane, was really the tipping point. 2nd set of pullups was 5/5/5 and final was 4/3/2.

Man this one is a lung-burner though!

Comment #965 - Posted by: dagunk at April 7, 2008 9:37 AM

Did on 4/2/08
2nd Fran
85lbs on the 21 Thrusters then 95lbs for the rest

8 min PR by 1:41

Comment #966 - Posted by: M/43/160 at April 7, 2008 1:57 PM

32yom@195lbs
3:48 as rx'ed

Comment #967 - Posted by: Ryan at April 7, 2008 3:32 PM

M/24/190/6'1"
1st Fran
9:15
90 lb Thrusters

Comment #968 - Posted by: Adam at April 7, 2008 4:46 PM

M/27/230/6'3

6:44 as rx'd

Comment #969 - Posted by: Monty at April 7, 2008 4:56 PM

CFWU
Fran as rx'd
9:55
Much improved over last Fran (12:15 first workout after extended illness), but not close to PR of 8:05.
M/47/195#/72"
Completed 080407

Comment #970 - Posted by: RB at April 7, 2008 5:35 PM

CFWUx3
6:56(PR) (8:14 last time, which was PR)
-not much room to improve on this

Comment #971 - Posted by: bcb373 at April 7, 2008 5:35 PM

Did this on 4/7/08

I did "Rowing Fran"

500m Row
21 Thruster/Pullup
500m Row
15 Thruster/Pullup
500m Row
9 Thruster/Pullup
500m Row

20:55

Thanks!

Comment #972 - Posted by: murph at April 7, 2008 7:07 PM

9:36 - Happy with the effort; two minutes faster than last month's.
Subbed 85#

Comment #973 - Posted by: Baron at April 7, 2008 9:26 PM

4 min warmup jog
95# thruster 21-15-9
PU 10-9-6
14:20

My grip was dying during the pullups... too much guitar hero (Just beat Fire and Flames on expert, Woohoo!)

Comment #974 - Posted by: Colin 6'3/20/195 at April 7, 2008 9:38 PM

4:50

Comment #975 - Posted by: mwf at April 8, 2008 5:13 AM

88888888888888888

OUCH!
AS RX'D
7:55
21-15-9
95# THRUSTERS
PULL UPS - KIPPING, ALL THE WAY UP AND DOWN
CHECKED HR AT THE END 175 SWEET WOD!!
88888888888888888888

Comment #976 - Posted by: rich at April 8, 2008 6:27 AM

M 39/6'3/225
Did Fran a few days late, even later in posting this.

8:01 couldn't find previous postings but I know this was a PR for me

Comment #977 - Posted by: T-81 at April 8, 2008 7:22 AM

EEJJJEJEJEJJJEJJEJEJEJEJJJJEJEJEEEJEJEJJEJJE
M/34/170
6:45
A BIT SORE FROM DOING C&Js YESTERDAY

Comment #978 - Posted by: EJ at April 8, 2008 1:24 PM

ejjejJEJEJEJEJJEJEJJJEJEJEJEJEJJEJE
M/34/170
6:45

Comment #979 - Posted by: EJ at April 8, 2008 1:33 PM

Did this one on April 6th, because I was sick the entire last week. First WOD after being sick..

5min rope jump + CFWUx2 (NO PU's)

WOD: 8.20 :(

Comment #980 - Posted by: Leroy - Holland - 24yo m 173cm/73Kg at April 8, 2008 1:34 PM

m/27/6'2"/210

Bouldering at gym for 1.5hrs

As Rx'd 6:38

Comment #981 - Posted by: Sully of T-Town at April 8, 2008 3:59 PM

25m/5'10/140

21-15-9 70 lb thrusters and pull-ups - 12.50

Comment #982 - Posted by: metallicat at April 8, 2008 8:36 PM

My first Fran
4:21 I thought I was in shape.

Comment #983 - Posted by: Raul at April 9, 2008 2:11 PM

35/m/71"/180lbs.
Took me 14 minutes after two weeks of soft workouts while on vacation. Slow on Thrusters since I don't have bumper plates. Can't kip due to pull up apparatus.

Comment #984 - Posted by: William David at April 9, 2008 8:47 PM

I forgot to post this a long itme ag...

this was a pivotal workout for me...I broke the ten minute barrier

9:15

Comment #985 - Posted by: kaelder at April 10, 2008 6:57 AM

33/M/6'1"/198

4:30 as rx'd

Comment #986 - Posted by: Ralphy at April 10, 2008 5:00 PM

age 36
BW 180

CFWU 2x15, light on pullups

9:35, almost a minute off my PR. Didn't have it today.

Comment #987 - Posted by: Tim in VT at April 11, 2008 10:35 AM

March 31, 6:06 (PR)

Comment #988 - Posted by: Geoff L at April 11, 2008 10:58 AM

43/m/166

As Rx: 4:46

PR!, L.elbow tendonitis better, can do better on PU, all broken sets

Comment #989 - Posted by: moglee at April 11, 2008 7:12 PM

41/M/172
As Rx'd:
7:19

Comment #990 - Posted by: Jack Ehlers at April 11, 2008 7:18 PM

33/M/175

As Rx'd
My 1st Fran, being doing CF for 1 month

7:54

Comment #991 - Posted by: Will Hazell at April 11, 2008 7:49 PM

6:18 (PR)
lungs are on FIRE!!!

Comment #992 - Posted by: tejanostylin at April 12, 2008 11:32 AM

CFWU
thrusters for OHS
situps to 10 degrees below horizontal
90# assist on pullups and dips

WOD
21-15-9
65# thrusters
70# assisted pullups

11:31 - last time did 10:52 with less weight

Was on pace to beat previous time (or get v close), but someone cut in on the pullup machine. Need to get to unassisted so that's not a problem!

Comment #993 - Posted by: rbst M/32/5'10"/190 at April 12, 2008 2:34 PM

26/m/5'9"/165lbs
CFWU 3x10 (w/out pullups, dips subbed with pushups & back extensions subbed with supermans)
10:01

Comment #994 - Posted by: Madhusudhan at April 13, 2008 10:08 AM

27 yoa male - 5'10" - 173#

3:54 as Rx'd

Comment #995 - Posted by: b_to_tha_g at April 13, 2008 2:46 PM

46/m/165 lbs
CrossFit Stillwater

Fran as Rx'd 5:14 new PR for me. My lungs are screaming!

Checked past Fran workouts in my log, last Fran was done Feb 14, time: 6:11, Fran in Oct 07 was 6:43

Comment #996 - Posted by: Adam Kemmerly, CrossFit Stillwater at April 13, 2008 7:52 PM

3:43

Threw-up about 20 min later.

Pull-ups killed me (poor kipping tech), thrusters unbroken until set of 9

Comment #997 - Posted by: Metzke at April 15, 2008 11:58 AM

26 yom 6'2" 155#

Pre: CFWUx3 (pullups were x2 only)
front squat 45#x10
Press 45#x10

Fran as rx'd:
thrusters 7-7-7 pullups 15-6
thrusters 5-5-5 pullups 8-7
thrusters 5-4 pullups 5-4

8:48 PR!

Post: 500m row at 50% 2:34 on damper 5

Tried partitioning the thrusters before I was tired instead of going all out at the beginning. I noticed an improved time and had more energy at the end. Pullups non-kipping

Comment #998 - Posted by: Skeletor at April 15, 2008 5:27 PM

************************ 04/16

8:06

CG

Comment #999 - Posted by: TommyKrackCorn at April 16, 2008 5:37 PM

m/34/5'9/176

CFWU - 3. 8 pu first two sets. None last set.
2 sets superman raise.

7:29. Not near as many breaks as last time. Better tech on pullups.

2-14-08 9:25.


Comment #1000 - Posted by: jrm at April 17, 2008 8:03 AM

Did regular PU's instead of using Gravitron on 1st and 3rd rounds.
About 28 minutes...the Pu's really slowed me down.

Comment #1001 - Posted by: NYCRaiders at April 18, 2008 6:16 AM

cfwu x 3
wod
thrusters 15/5/3; 5/5/5; 5/4
pullups 21; 15; 9

8:17

Comment #1002 - Posted by: kcm at April 20, 2008 7:49 PM

XXXXXXXXXXXXXXXXXXXXXXX
29/m/170
8:32 15 secs slower than last time. Feel like I'm not improving at all these past few weeks.

Comment #1003 - Posted by: sr at April 28, 2008 2:50 PM

37/m/5'10/165

hurt my back 21 DL reps into Diane so all I got through was my warm-up.

Comment #1004 - Posted by: epicurius at May 10, 2008 8:13 AM

10.35 wu=30 min valley stairs lvl 8, cfwux1


7:49 but not even close to parallel on thrusters due to left kneee/calf swollen? maybe from running in bad shoes or deep squats last week. wu=xfwux3 light on pu's

last time:
11:40 to roughly parallel (cheating). very hard after 30 min hard stairs level 15 till last 6 min then level 14 on "new" stairs. no sleep and felt it.

Last time:11:20 to bosu ball broken 2/1/1 for thrusters, 0 for pu's
wu=30 min hard stairs level 15 on "new" ie: easy stairs

Comment #1005 - Posted by: gregev at May 10, 2008 2:02 PM

M/46/185/6'1"

Did Fran today after Diane...pretty tired going in..

as Rx'd

10:21

Thrusters were tough!

Comment #1006 - Posted by: BCK at May 10, 2008 3:22 PM

41 y/o M 180lbs

As rx'd

Thrusters: 12/9
10/5
6/3

Pullups: 17/4
10/5
9

8:50

Comment #1007 - Posted by: JMN at May 10, 2008 9:06 PM

13:15

As Rxed thrusters this time

50lb assist gravitron after first 15 pullups.

Comment #1008 - Posted by: blatz 29yom/6'3"/220lbs at May 10, 2008 9:46 PM

first time:

5'5''
147lb
19 yrs old

time: 6:24

Comment #1009 - Posted by: mo at May 12, 2008 1:15 AM

Scaled to 65#
8:20

Comment #1010 - Posted by: GregOmaha at May 12, 2008 5:29 AM

31/M/170

CFWU minus pullups

75, 65, 65 w/25 lb pullup assist

8:25

Comment #1011 - Posted by: Jared Wood at May 13, 2008 7:52 PM

32/M/170

4:47

Comment #1012 - Posted by: Murray TSG at May 14, 2008 1:08 PM

34m175

as rx'd 9:40

35f

50#, jump pu
14:00

tom

60#, jumping pu
8:30

Need more weight next time Tom!

Comment #1013 - Posted by: jmcneal at May 17, 2008 8:37 AM

45/m/205
First Fran as Rx'd
11:16
First round thrusters unbroken,first round pullups 3 sets of 7 with 10 sec break. Second round thrusters 3 sets of five,pullups sets of five then went to hell. My kips sometimes are counter productive. Last round thrusters unbroken, sets of 3 pullups then singles.Wanted to break ten min,I'll have to eat another slice of humble pie.

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