FRANNN

i love fran :(

seems just like yesterday I did fran. body has bounced back and raring to go. hopefully sub 3:30.

321....go

Good lord, not again.

Get some.

can hardly wait...

Gonna try her at 65#!!!!

woohoo, its gonna HURT!

I'm learning to control my anxiety about her... I'll just do my best. We'll see if it is a PR day or not.

Breasts.

Normally I don't comment on the hooters - but holy jesus.

Ain't nothing wrong with that.

Awesome!!! I suck at pullups.

Thankful to have a chance to redeem my last effort on this one - 1, 2, 3 ... go to sleep and get some tomorrow. Paul

Fran, Oh dread...At least it's a quick death.

That video is amazing. The women of CrossFit are beautiful.

If I'm feeling particularly sadistic tomorrow, I'll do Fran after my 5K.
- Chad

Gee, I wonder what kind of comments this picture will garner today?

Very cool video, just in time for Mother's Day!

I was hoping we could just forget about Fran.

P.S.
That's a really nice set of boobies.

P.P.S.
That P.S is probably going to get my post deleted even though it's a perfectly honest and valid compliment.

Awesome job on the video!

We need more women at our affiliate. You'd think CrossFit Las Vegas would attract a good amount of women, but Nooooo.

We have a 4 to 1 male to female ratio out here...I think more videos like these will encourage some of those women who are nervous about CrossFit to give it a try.

should we use gloves?

So, that is how you rack the weight.

Great video Tony. Must've been hard sorting through all of that footage!

Love the pics! oh yeah and Fran too.

what the hell does "glory box" supposed to mean?

NOOOOOOOOOOOOOOOOOOOOOOOOOOOOO!!!!!!!

yeah, i think comments like these will make women want to enroll as fast as they can. i mean where else can they be objectified instead of encouraged for their efforts in a safe environment?

great promotion of the cf concept. how would you feel logging on and reading those comments?

I will now think of "Thrusters" as "Breasters"...Thanks Crossfit! Out.

#23, lets be honest. If she didn't like the reaction she would have worn something else. Plenty of workout gear out there with coverage. Lighten up. Out!

#21 - Glory Box...is the name of the song that is playing...

That's funny. I looked at the link and thought, "No way the video's gonna live up to that name." Happy to say I was mistaken.

Dear Lord but I do love strong, beautiful women.

Ok, great pictures of the day lately!

I can now have a visual image of "FRAN"
when I think of this workout.

This place is cool!

As AlexR noted, Glory Box is the name of the song (by Portishead). A Glory Box is also trunk or container holding items to be saved for marriage (credit wikipedia), a dress, jewelry, heirlooms etc. There are levels of meaning, allusion and symbolism, between the women of crossfit, their images, the idea of saving something special, the vulgar slang, and the (now mostly passed) tradition of a glory box or hope chest.

WOW. Great vid. Crossfit women rock!

Hot chicas!

#23
Come on man, lighten up and stop being such a chode.

sure, she's asking for this. so she sees a pic of you doing this and calls them "small dicksters" out!

"Glory Box...is the name of the song that is playing..."

*wink wink*

34/M/169
As Rx'd
3:07

Are there any crossfitters in Cooper City/Davie Florida?

#36 Im from MIA now in TX....buddy lives in Pines and thinks i am nuts....hasnt seen anyone do these kind of exercises at his gym...lol

#36 - There's an affiliate in Weston. It is listed on the main page.

Most women who do crossfit are in better shape than the blokes to be honest.

(at our affiliate anyway). And I think that they get better results than the blokes due to the fact they learn to do the excerise with propper form/rom.

You go girls, and I'll try my best to keep up!

Also (is it me, or is crossfit getting sexed up?

Wow, that is slightly sexier than our first video attempt. Any comments would be welcome:

(wfs) http://www.potomaccrossfit.com/crossfit-blog/saturday-080510/

Potomac CrossFit, Arlington, VA

#33 If I were wearing a banana hammock in gym then I guess I would deserve the comments wouldn't I? Relax, save your energy for the WOD. OUT!!!

Glory Box is an Australian term I believe. It's a box full of clothes given to a woman to prepare for marriage. If you pay attention to the lyrics, it's very obvious its about a girl who wants to settle down. I would so do it to this song though, it's a goal of mine.

Yay for Portishead though, nice pick =)

Ha! Between the picture, video and the WOD I'm predicting about 1 million comments today!

Nice work Tony

SAY NO TO GLOVES!

glassman you are officialy crazy!!!! and of course you'd have to put this up for my prom night!
Thanks a load
Phil Weigel SPC-crossfit

after checking out the pic and the video, I didn't realize we had to do Fran until I read the posts. Hmmm, I must have been distracted!

You can see clear up that chick's nose and straight to her brain.

Oh and her dowry is cool too.

Here's to a sub 5 for me.

Props to crossfit girls all around.

Nice vid. Classy.

Jolie is hot. And so are those girls.

Yes I have been waiting for Fran. I have had a mental block in the past, and I think I have improved my thruster form. Its no holds bard. I hope to get under 6min.

I apriciate the representation of women in the video, strength and beauty can go together for both sexes. Lets just keep our hormones in check, Have you guys been sticken to the zone. Ladies trust that its all good and fun lets enjoy the comradery I have heard much worse comments about females in regular athletic clubs.

Male gaze-iest video ever. When can we expect a video visually caressing the men of CF?

This video shows why men crossfit.

First fran since going all obsessive compulsive with the zone! I'm looking for serious improvement over my previous 6:30

Best pic ever

I love Fran.

Been trying to get some girls from base whom I work with to try crossfit with my group. What's the secret?

Tony, I see you enjoyed the scenery down at CFSD last weekend.

Great meeting you at the Cert BTW.

Cheers to low cut tops and sub-5 frans.

I stink at pull-ups and I've never done thrusters before. This is going to hurt, hurt, hurt. The good news is that Adrian kip videos take some of the mystery out of the kip. Practice is all you can do, I suppose.

Coach...not another 21-15-9 WOD.

I got no more nitros left in my tank.

#36 Stephan Marcella from CrossFit Broward is close to your area.

In response to some of the comments and my take on the video...

Nothing wrong with sexing up CrossFit a bit. Talk about a way to appeal to more women. Show them the sexy side of being strong. There are strong, sexy women, with and without "hooters" wondering why they didn't get into that video.

to #33

Honestly, do you think she didn't expect this kind of attention? That's like having huge arms, wearing a sleeveless shirt and then being offended when someone comments on them. If a man was working out with his package hanging out in a similar fashion, I bet it would get similar comments, lighten up.

Anyways, aiming for a sub 8 minute Fran tomorrow. I know it is slow, but my first time was like 15 minutes. GET SOME!

"lets be honest. If she didn't like the reaction she would have worn something else. Plenty of workout gear out there with coverage. Lighten up. Out!"

23's point (I think) is not whether or not the given individual likes "the attention," it's whether or not giving that sort of attention will attract women to crossfit. I think it won't help, generally speaking. There's a reason Curves exists, and it has little to do with the effectiveness of the workout program.

The bottom line is that treating women as sexual beings is not by itself offensive. But treating women as sexual beings when they would prefer not to be is offensive. So when a woman says "Don't treat me as a sexual being" saying "lighten up" misses the point a little.

Also, it's funny. Guys think beauty=bouncing boobs. I don't disagree, I just have a feeling women might feel differently.

FRAAAAAAAN!

WOOT WOOT

thank you.

Wearing a low cut shirt/sports bra is not saying "produce a close up shot of my chest in slow-motion and broadcast it across the internet for the world to see and comment on." If you walked up to that woman and said "nice boobs" you'd get slapped in the face (and she seems strong.) Saying it on an internet forum is no less insulting.

Miguel,
That was a close-up of her face (showing extreme effort), gloves (not typically CrossFit), and elbows (a bit low for optimum drive). Sounds like you're the one hung up on her anatomy.

You guy's are killing me act like adult for once. There is nothing wrong with realizing that the bueaty of a woman can be shaped in there bodies as well as minds. I'm quite sure the women aren't offended by guy's saying they are in great shape. That's the problem with us Men now a days we are to scared to even give a woman a compliment. I refuse to continue to be imasculated.Eva, Annie, Nicole, and all the other CF women are Role Models for other women and men to and show that you can be strong and still feminine you guy's need to really chillout. :0)

Hey man if I was on a crossfit video for this site I would be stoked regardless of what I was wearing. We are all adults lets not take all this to seriousely. I felt the video was in excelent taste. Lets not take representing the farer sex in our xfit culture and make it something it is not. Alright for the women out there getting hot and sweaty doing thrusters and sumo deadlifts!!! Half of the guys in the background are shirtless. No one should feel uncomftorble for gods sake! The point of xfit is to push yourself to the point of losing you Pre work out nutrition just after you finish. REAL SEXY.

Yes!!! Loved the video. Strong Crossfit women! We have breasts and butts and legs and we are strong! I can only aspire to be as good as the Crossfit women showcased in the pics and videos. Jolie, Nadia, Spiderchick, Eva T., Nicole, and all the other ladies I don't know the names of.... you inspire me. Thanks ladies, thanks crossfit, thanks coach!

#61 Matt, thats from the movie Dumb and Dumber... Great fricken movie

you guys are missing the instructional value of the photo. Mastering the rack is critical in raising the intensity of a session of high-rep thrusters. obv!

oh shizzle.

i see this just as i am heading out to go drinking.

IF U don't like the video then don't watch it!

One word, athleticism.
Each of the featured women in the video are pure athletes, gorgeous yes, talented yes, role models..truly.

I had the occasion to train with several of them, all of them are great modivators, and I wish the men that I worked with had their intensity.

Yeah Fran.

Perfect title

This whole line of comments is embarrassing. When did we become so sensitive to anything that objectifies women? These woman are good looking, have nice bodies and crushing these workouts...this should be applauded. Many have this misconception that CrossFit is full of psychotic guys and girls that look like psychotic guys. This video is about breaking down misconceptions...you can be sexy and train hard.
Most of you guys sound like your wives or girlfriends will read the post and if you dont come out against the exploitation of good looks you will have to sleep on the couch.
It is OK to act like a guy, to think like a guy and be a guy. Somewhere guys forgot how to be guys and we ended up with metrosexuals and men getting manicures. I blame it on the feminization of men in this country which stems from not having prominent male figures in the household.
Dont worry... CrossFit will help to remedy the situation.

23/m/155lb
As rxed: 4:52

OK.

IT'S TIME I MAKE FRAN MY FRIEND.

ROBERT S.
TUCSON, AZ.

just came home checked this out and am already wondering how the heck i'm pulling this off tomorrow. my lower back is still sore form dead lifting.
Oh and the video is cool the picture is sexy as hell.

19/F

Thanks for the video.
Nice to see so many lovely CrossFit ladies out there showing that a real workout requires sweat and effort... Comforting to know there are plenty of us that reject a slow-moving elliptical in favor of...*insert favorite CF WOD here*... Murph. a 10k run...etc.
Rock on!
oh and PS - this video has got to be the best evidence for the mis-informed girls out there that think lifting weights turns you into a man... (?!) From personal experience and observation I'd say quite the opposite...
CrossFit for life!

Great Rack!

Terrible rack.

37/m/178
as rx'd
3:53

Just to clarify, because it says "three rounds of" in the beginning of the WOD that brings the grand total to 135 thrusters and 135 pullups right?

4:52? 3:07!!?

great video, i'm sending it to all the mothers i know to hopefully spark some motivation. thanks!

Atom #80,
No.

21 Thrusters, 21 Pullups,
15 Thrusters, 15 Pullups,
9 Thrusters, 9 Pullups.
Done

First attempt. Be gentle!

32/F/132
50#
12:22

Ok, thanks Andy. Saved me from really destroying myself there.

As usual...a few days behind. 4 rds of 800 meter runs today done on treadmill.

3:22
3:14
3:17
3:24

appx 1 minute rest intervals between runs.

I can't get my wife to crossfit, swing a kettlebell, or anything of the sort. I don't think there's a secret other than people do what they want. Oh, and holy guacamole on the pic. I'm all discombobolated... This time I am shooting for no breaks. I have been doing the pull-ups w/ no breaks, but the thrusters have been the limiting factor on the set of 15. I'm gonna gut it out.

so pumped for this WOD. I can wait to see my improvements. I've brought "Diane" down from 22 mins to 14:30 in 2 months! I still have a long way to go, but progress is showing.

check out the guy in blue in the background. have you ever seen a man so satisfied while observing?!

as for comments, CrossFitters look good inside and out. This stuff gets us in shape, we're genuinely healthy, and it enriches the soul to make us hard workers that strive to do better than our best. Keep up the good work all!

GREAT video and screenshot

Oh boy...here we go! Seems only fitting that my buds and I were just talking about Fran, saying, "I can feel a Fran coming up soon." Hmmm...and to think that I did "Fight Gone Bad" on the rest day...just for fun of course. Until later...

Brian

Fran one week after the last at the Cert-this time without your screaming Miss Bishop-with you on this Charles!

145lbs/31yoa

Its funny, but I just did Fran yesterday at Recreate Fitness, a CrossFit affiliate in Portland, OR.

As Rx'd: 6:34 (PR by 19 seconds)

Special thanks to Nathan and everyone at Recreate. And Dave, thanks for the ride and good luck with your gym!

A side note: I hade been stuck at 6:53 with my last several Rx'd Frans. So, the last three Fran WODs I decided to go heavy (115# thrusters and 30# pull-ups) to break out of the funk. Of course the times were in the 15-16 minute range, but it looks like it helped me.

No gym today so had to do a substitute since no barbell or pull-up bar.

I did 24kg KB swings 21-15-9 and pushups 42-30-18.

4:43

worked on 1 arm swings afterwards

no gym so subbed

24kg KB swing 21-15-9
push-ups 42-30-18

4:43

10:54 @ 3:45am
80lbs thrusters an increase from 75lbs last time.

Hits refresh

sees "Fran"

in gut reaction, blurts out "Jesus"

#64 Tony- Ha! I didn't even notice the gloves and slightly bad form and a seriously doubt anyone else did. Great video! Nothing about it offends me. I love seeing other strong CF women at work, even if they do have hooters hanging out everywhere. They're just a part of the female body for god's sake, made up of fat, muscle, and sometimes other things!
Can't wait for Fran today.

M/19/190/5'6"
As rx'd - 4:53 (2 second PR)

Holy Crap!! Everyone lighten up! Strong women are beautiful and sexy. End of story. Now, after you've had your time with "Fran", go tell your significant other how beautiful and sexy she is. You'll reap the benefits of the compliment I'm sure.

#36 There is allegedly one in Plantation but I can't find the address. Their is one in Boca that looks awesome, but too far from Aventura.

can anybody tell me the best way to breathe/ regulate breathing during thrusters? It's my breathing on this that's killing me!

The video? Obviously a tribute to CF women: that's cool.
The photo? Chosen to use sex to sell CF and that's just how our society operates, whether we like it or not.
Comments like #91? Honestly, that's the kind of word choice that makes me and all the women at my female-dominant affiliate feel uncomfortable.
The absence of respect is what separates tribute from objectification.

One of my favorite things in crossfit is DEFINITELY the pictures. ;)

Does it make me shallow if I wasn't completely focused on that girl's umm.. technique in the picture? I... I just want my kids to be well nourished. (when I have kids, that is.) CrossFit Girls rock. Nice video!

F/37/5'6"/140

12:47 (PR)
(60# thrusters)

M/40/5'11"/180

As rx'd--13:23 (PR)

I'm a woman and I approve this picture.

Sexual objectification, whatever. There's a difference between being seen as a sexual being and a sexual object. It's not going to turn any more females away from CrossFit; someone hit on it earlier - people do what they want.

Oh, and I also have to throw in there that it appears that she has a pretty low bf, so they could be augmented. That's not a dig - they're gorgeous and I can't wait to get some that nice for myself!

24/M/5'8"/130

12:27 as rx'd (new PR)

previous Fran was done at 13:00 with 66lb weight instead of 95. =)

Just wanted to take a moment to share with everyone an experience that I had at GSX Athletics last week. I was sent to Ft Worth with 3 of my Marines, and while in Ft Worth we were able to visit GSX Athletics and spend some time with Jeff Tucker (owner). Some of you will know Tucker from the first Gymnastics Certification or more recently from his CFJ articles. He is instructing the Pull Ups and Hand Stands from either last month or month before (can't remember right now).

In any event, Tucker is an incredible person, and he opened up his gymnasium (even staying late) to work with a couple of Marines. I felt as though Tucker's whole emphasis was to spend time with us. Crossfit is known for its special people, but Tucker exceeds even the highest of expectations. Not to be forgotten, Ken and Ryan are both impressive athletes in their own right.

If you are ever in the Ft Worth area, take the time to swing into GSX Athletics and meet Tucker and his boys, you will not be dissapointed. He certainly adds a whole new dimension to the saying, "Texas Hospitality."

Thanks Tucker, Ken, and Ryan for taking the time to spend with a few Marines.

Semper Fidelis.

84lbs Thrusters (working up gradually, with good form paramount)

8m 22s

8:55 as rxd

mac

thanks. it was honor to meet all of you bad asses. drink that milk and keep me posted on the progress with the squats. going to the book store today to find a copy of house to house (after i take my boys to see speed racer). take care out there marine. thanks for all you do.

Everyone say your peace about the pic and video or make your joke if you must, just understand that all the arguments for and against and all the jokes have been made here before. Many times.

Personally, I couldn't stop laughing when I first saw it.

I am a 33 year old mother of two, and I LOVE THAT VIDEO! I find it ironic that in a day and age where the commercials of Bally's or LA Fitness or ________(insert globogym name here) are of women with more silicone than muscle and spray-on sweat, anyone would object to hard-earned results. CF espouses that it's not about how you look, but how you feel and what you can do. The really cool side effect is that hitting each WOD like your life depended on it gets you the body the globogym promises and seldom delivers. Thank you, Tony B. for showing that real women do have curves, curves born of muscle and hard work. Every woman in that video is my hero.

m/40/195/22%
scaled, 90# (2 45# dumbells)
8:28, 153ahr/166mhr
21: 3:08 thrusters straight thru, 1min 166hr!!!
15: 3:33 thursters 6 4 5
9: 1:45 thursters straigh thru
broke up pullups again each round

Last was done on 11/12/2007, when Crossfit was featured in Men's Health:
scaled, 70# (2 35# dumbells)
10:58 131a/152
a two and a half minute improvement this time, with more weight on the thrusters! Definitely working harder now and with more intensity (which is the point, right?!?)

3:26 - 65# thrusters, kipping pullups.

50L/50R 24k kb single arm swings.

who's the girl in the fishnet? wow!

nadia

great shot of your "pose" running. :)

m/30/205

9:26

I'm pretty stoked. i've been doing crossfit for about 2 mos and the results are incredible. I thought I was in good shape until I started the wods. Love it!

wow...Not happy to be missing 'fran' today, but did get a good workout in yesterday on the rest day...

"death by crossfit"
10 rounds for time:
1/4 mile run
10 thrusters, 65#
10 pullups
10 hang power cleans, 65#
10 burpees

We did it in 2 man teams. First guy runs, then second guy runs. The first one can't start the next exercise until second guy finishes the run, and so on and so on.
Walsh/Drew 1:10:12
Mike/Gunn 1:10:44
Steve/John 1:18:09

We're saving this one for next Friday when we do "hockey equipment fran", which won't be anywhere near as difficult as "firefighter fran" but it should be interesting.

Ok, I get it with the hot chick images, but her Thruster form is HORRIBLE. If you are doing anything remotely like this image on Thrusters, go see a trainer or revisit the videos or your crossfit career might be as short lived as my patience with some of the things that are posted on here. Going back to affiliate WODS. I had thought that things had cleaned up a little. My expectation has always been that this website be the standard since a lot of people are making a pretty good living at this stuff. This photo is not the standard, unless the standard is a cheap thrill or intended to attract more hits to the website. More Crossfit marketing and branding, I guess. I thought I started visiting the WODs in the first place to get away from that?

34/M/76kg

4:20

Pics like that, remind me why I love crossfit

10:39 as rx'd

LogsItAll.com Fran Stats
THANKS! for helping make logsitall take off- we are over 23,000 workouts logged so far - over 7,000 for crossfit named alone - so the data is getting more and more interesting. It has certainly given me something to do with my spare 1,000 hours or so :-)

Total Number of Fran PR's recorded: 425
Fran Median Time (rxd): 5:22 put up by David Tozzo.

Median Womens: 6:58 Katrina Burton

Median 30-40: 5:56
Median 40-50: 6:22
Median 50-60: 9:41

Top 20 Overall:
Position Total Time Sex Age Body
weight Gym Affil.
[1] Owen Satterley 1|-3 2 mins 31 secs M 28 190
[2] Michael Giardina 1|-3 2 mins 36 secs M 28 180 CFATL
[3] freddy c. 2| 2 mins 38 secs M 43 185 Crossfit One World
[4] Tate Postnikoff 1| 2 mins 39 secs M 28 200 Crossfit Mississauga
[5] Fred Pimental 2 mins 39 secs M 33 145 Andover, MA GloboGym
[6] Matt Hehn 2 mins 39 secs M 22 0 Albany Crossfit
[7] miguel flores 2 mins 43.3 secs M 22 175
[8] OmAr ToRrEs 2 mins 44 secs M 31 160 Crossfit Hardcore
[9] Richard Vanmeerbeek 2 mins 45 secs M 21 187
[10] Brad Posnanski 2 mins 45 secs M 37 175 None
[11] Dan Schmieding 2 mins 47 secs M 25 170 CrossFit Sonoma Coun.
[12] Ricky Frausto 2 mins 47 secs M 30 150 CrossFit Omaha
[13] Matt Chan 2 mins 50 secs M 30 196 Solo
[14] Peter McIntire 2 mins 51 secs M 24 173
[15] Leon Mitchell 2 mins 52 secs M 30 200 CF Aliso Viejo
[16] Chris Woods 2 mins 53 secs M 30 170 CrossFit BWI
[17] Joe DeGain 2 mins 56 secs M 30 205
[18] Peter Egyed 2 mins 56 secs M 22 198
[19] Thomas Hanson 2 mins 57 secs M 23 183 Crossfit Atlanta
[20] Michael McElroy 3 mins 1 sec M 22 158

Top Women:
Position Total Time Sex Age Body
weight Gym Affil.
[1] nadia shatila 3 mins 28 secs F 30 108
[2] Kristan Clever 3 mins 55 secs F 26 128
[3] Jelli Orr 4 mins 23 secs F 29 120 Sonz
[4] Dana Lynch 4 mins 24 secs F 37 130 Sonz Palm Beach Gard.
[5] Tamara Chick 4 mins 55 secs F 38 147
[6] Heather Keenan 4 mins 59 secs F 32 128 CrossFit New England
[7] Rebecca Voigt 1| 5 mins 7 secs F 28 151
[8] Michele Vieux 5 mins 11 secs F 30 140 CFSD
[9] Miranda Oldroyd 5 mins 18 secs F 26 135 CrossFit 801
[10] Laura DeMarco 5 mins 45 secs F 33 155 CFATL
[11] Rachael DeYoung 5 mins 47 secs F 24 135 CrossFit Mississauga
[12] Charis Secor 5 mins 50 secs F 20 140 Fit Quest
[13] Shana Alverson 5 mins 56 secs F 32 134 Sonz Decatur
[14] Megan Maclellan 6 mins 0 secs F 22 145 Crossfit PEI
[15] Katrina Burton 6 mins 58 secs F 23 105 CFLethbridge
[16] Jodi Bainbridge 7 mins 8 secs F 30 105 CrossFit Fredericton
[17] Fiona Muxlow 7 mins 15 secs F 31 0 CrossFit North Queen.
[18] Maggie Larson 7 mins 23 secs F 43 145 CrossFit North Santa.
[19] wendy pace 7 mins 32 secs F 39 160 Carolina Crossfit
[20] Tina Massey 7 mins 38 secs F 32 123 crossfit inverness

Top 50 - 60 Year Olds (as rxd'!)
Position Total Time Sex Age Body
weight Gym Affil.
[1] Buford Bennett 4 mins 38 secs M 50 250 CrossFit Flathead
[2] Mark Brinton 8 mins 55 secs M 52 172
[3] Kent Kasica 9 mins 41 secs M 51 172
[4] Scott Bragagnolo 9 mins 50 secs M 53 220
[5] Dan Cobb 11 mins 0 secs M 59 182 Carolina Crossfit
[6] steve lobotsky 11 mins 54 secs M 52 165

If you would like to use logsitall or view the entire standings - http://www.logsitall.com (w/f/s) - Fran is on the login page (no login required).

If you just want to look at the standings - i have a very basic page set up for just fran:

http://www.logsitall.com/ajax_only.asp?user=2

I've also finally sorted out an easy way to embed rankings that are gym specific into any website - more info on the site or email me. CrossFit PEI are the first users:
http://admin.crossfitpei.ca/crossfit_pei/stats.html

-bill patton

Fran, huh...? Can I sub 20 minutes on Tony Little's Gazelle Power Plus? Or 30 minutes on the Hawaii Chair?

GOOD LORD!

Listen, I have been in a few countries where women have to be covered from head to toe and where they censor anything that displays a woman's form. I much prefer this one. You won't hear any complaints out of me. I mean come on....watch any of the videos - the guys all take off their shirts to show off the results of their work. Who cares. We all work hard.

Personnally, I show my wife the pics and videos of the ladies just to show her how effective CF is ("Look at how tight her body is from doing CF"), and that its not about how much weight you do, its about DOING it. ("Hon, you are in just as good of shape as she is" or "see, this work out is just as hard for men as women") Show your wife / GF the videos of Eva T doing Nate.....I couldn't get past the fact of how tough Eva is to notice that she was on just a tank top or sports bra or whatever it was (right away).

Its you versus you. Take your agenda elsewhere.

sucked at this-lost two minutes-11.10 now and lost four callouses too-although going out to buy an amp for the gym now-louder music will help!

13:00 MINUTES AS PRESCRIBED

fran is a workout for stats - i put together a complete write up and analysis - but it was too long for the post! arg. 7,000 named workouts in logsitall.com to date for a total of 23,000 workouts of any type - thank you for helping to make it take off.

i created a really simple page that shows fran stats only - http://www.logsitall.com/ajax_only.asp?user=2

if you want to see the whole list and/or enter a time please visit http://www.logsitall.com (w/f/s) - and thanks again.

-bill patton

45/181

4:28 as Rx'ed. About a minute off my best, likely attributable to last night's liquid courage. Oh well, live and learn.

Portishead playing in the background in honor of all the strong and beautiful Crossfit women.

m/29/5'10"/150

4 months of crossfit and my first time managing Fran as Rx'd.

15:23.

Now it's all about getting faster.

M/29/165/5'8"

As Rx'd:

3:05 (PR)

Woo Hoo...a new PR! Wanted that sub-three though...next time I guess.

Side note: Been on "The Zone" diet for about 6 weeks now. Dropped about 5 pounds, increase in energy levels, less mood swings - pretty much feeling awesome.

I won't lie...starting out in The Zone is a bitch, but your body and mind really start to dig it!

Brian

The mystery lady's form in the picture is off because her workout intensity is high - you can see that in her face. Judging by the intensity she is striving towards, I don't think she is easily offended. Besides, all the 'bad' comments have been compliments at best and childish humor at worst.

as rx'd
10:04

6:54 as rx'd (45Kg) PR
7:29 last time

Kipping makes all the differnce

as Rx'd

4:42 (pr)

080331 was 5:05

as rx'd

7:21 (PR -- previous PR was 9:18)

M/20/6'1"/195

6:58 as RX'd

M/32/200

my 1st post...cause I'm real stoked

5:43 as rx'd...old time as rx'd 7:36

Did this on the rest day a few days ago with Mark.
bw 246
5:32, a PR - previous one was 6:06

Clever double entendre re: the word "box". Got my juices flowing.

I agree with Tony B....She should have her elbows a little bit further in front of the bar...Also if you look she is a little bit on her toes

now who noticed that?

10:58 ton of breaks

25/5'9"/136

Did this last weekend - 5:10 with 65 lbs

Probably won't hit it again today - I made up the 10 thrusters/10 pull-ups for 20 minutes wod at 65 lbs yesterday, so essentially just did over two Frans. I think I'll save this for another time!

that is a really good looking dog at the end of the video...and such a pretty sunset...i wish that lady wasn't blocking the view

made up diane today 10:48..first time doing it with the hspu, braced my legs on a bar in a squat rack. took a minute to get used to, had trouble getting up at first. after i got going though it was good. can def knock a good bit of time off of this one next time it comes around..can't wait for fran on monday

Sigh. I'll never get posted on the main site.

I have neither youth (spent and lost long ago) or ample bosom.

well... i can't stop sweating

wu- berg+light snatches, pushups, squats

21 set:
- thrusters as RX'd broken into 3-4 sets
- 10 pullups broken up, 11, 120lb pulldowns

15 set:
- thrusters as RX'd broken into 3 sets
- pullups broken up, finish 120lb pulldowns

9 set:
- thrusters as RX'd (but slow)
- pullups - shitty, finish with pulldowns again

walk to gym .5 miles with 10lb kettle on back
---
run home .5 miles with 10lb kettlebell on back

Fran: 11-ish (wall clock)

m/5'11/210 37yo

So apparently you can also get kicked out of a "fitness center" for doing crazy things like dead lift too. Her words were something like this...."Are you the guys making all that noise with the weights?"

Started CF 5 weeks ago. Awesome results. Former personal trainer, wish I would have been this clever.
I have never seen another system with so many women in such awesome shape (lots of lovelies too). I have recommended this to countless friends and colleagues in the last month.
Thanks for the site and the info, priceless!
Bring it Fran!

M/20/6'2"/255
Did Angie yesterday for my first day of CrossFit, Fran today it was for the second. Time of 5:42 with weight scaled up a bit to 105 lbs. Loving it already, and looking forward to speeding my time up by a lot next time Fran comes in.

32 yom 242 bwt
bike 9.5 miles to gym
wod as rx'd
time 8:26 (new pr)
last time 11:18
old pr 9:36
bike 9.5 miles home

ok, so crossfit works. Last time (about a month ago): 15:45, this time: 7:05. Good stuff.

23/m/145/5'9"

Mark as rx'd
7:18 pr

as rx'd
5:50 slow. Previous time was 5:17 but couldn't kip with the pullups this time due to the bar I used. Disappointed was hopng to break 5 minutes

#98 The Weston Crossfit is only on Saturdays and Boca is quite a trip. I just moved from Jupiter FL, where I used to go to school. There was a local gym, the armory, which was set up for Crossfit. I would hate to have to start back up in a non-Crossfit gym. O well...we do what we have to do.

10:18 as Rx'd
First Fran, just finished my first month of Cross Fit and loving it. I'm probably starting to drive my friends nuts by talking about it so much. This was the first time that I could do one of these workouts with the weight as prescribed and finish in a less than half an hour. I suppose the hand-stand push-ups a couple of days ago made the 95-lb thrusters today seem a bit less intimidating. Thanks coach for a great month of workouts!
Did the CFWU minus the dips and pullups. Going into this workout my right shoulder felt a bit tweaked, but it hung in there fine. Will have to see how it feels when I've cooled down a bit more.

16:49...last time was 8:47 but used 75#

46 / 177

as rx'd 6:48, PR by :05

38/f/145

65 lb thrusters
70 lb assist on gravitron

8:22

had hoped to do better. plenty of room for improvement

16 second PR.
5:31 As Rx'ed.
Have a great weekend.

6:39... better than last time by 40 secs...

36/6'2"/195
Colorado Springs

A common misconception of crossfit is that if you work out you will look like you work out in a "musclehead box" not a "glory box". As a whole, if a guy has the determination to follow crossfit with whatever goal he has in mind, he will do it. Women require that same determination however they also are more worried about what the end result is going to be.

Great video and did anyone comment on how nice the bumper plates were on todays picture? Reading the comments on days like this makes my morning!

I'm shooting for a 3:30 today, good luck everyone.

With mostly jumping pullups (getting better)

8:47 PR (-1:30 from prior PR).

#149 that is how you know you found yourself the perfect workout. My girlfriend and all my friends in general are also sick of hearing me talk about Crossfit. Unfortunately, although i plea for them to just try one workout they never seem to want to. Some people think its too crazy...Its probably a good thing because if they were to try the workouts, this blog would have half the world on it.

43 yom 173#, 6'1"
Fran as rx'd-4:50 PR by 17 sec.
I've always gased in the rd of 15 and today I didn't gas, but I didn't keep pushing thru it either. I've learned yet another lesson today.
Thanks OPT Mommy for the encouragement.

m/28/210/6´6"

18min

110pound thrusters

Why can´t U.S.A. use the metric system like the rest of us? This way I won´t mistakenly make Fran any worse than she already is...

Einstein

haha this picture is awesome, #1 of course the boobs #2 the guy in the second row back in the blue shirt clearly starring at her ass. haha that's what I call getting bagged.

m/30/73"/206
Fran as Rx'd

4:23...HUGE PR..I told myself before this workout that I was absolutely not going to stop on the thrusters. That was a big, big step for me.

What makes it cooler for me is that I did the Filthy fifty yesterday with some friends. I think the fact that I beat my old PR by over 90 seconds one the day after I thrashed myself speaks volumes to the effectiveness of this program.

37/m/150

5:43
thrusters scaled to 75#. A full minute faster
than last time. Next time I'll be able to post as rx'd

Running Fran
21-15-9
65lb thruster
pullups
400m run after each round
8:29

*trying to give my SI joint a break the next few days, let the inflammation die down a little*

M/19/182/6'2"

First fran:
95 lbs thursters
pull-ups (ass. strickt)

in 8:40 min

warmup was 4,6 on the MTB, and after 500m row in 1:40.

Still lack a bit in the overhead (thursters) but I'm going to get there.... sometime

rest of the day, enjoy the nice weather in Denmark, get a little druk in the evening and find a nice couch to sleep it out on...good weekend

I'm with #85 and #157. I can't get my wife to crossfit even though I know she would enjoy it. Something about sweating. Nice vid and pic.

2nd day of crossfit; 1st Fran

60#
I Started 20# higher & was quickly humbled...:(

6:45

4:19

Did Fran with John today after a 18.6 mile bike ride with Andy. Workout done as RX'd, but I can't say my pull-ups were impressive (lots of jump pull-ups!). I did Fran for the first time at the Level I cert at Ft. Bragg on 16 April. It took me 10'03". The key to today's time was better form, minimal rest and unbroken sets.

6'20"

I'm looking forward to the day that I can do unbroken sets of pull-ups. I'll be doing Crossfit religiously in Afghanistan. B-Team is gonna pay!

8:16 as Rx.M 59 183#
PR by 2:44
Many thanks to Coach Wendy at Carolina Crossfit.If you are anywhere near Columbia,SC,you owe it to yourself to check this place out - expert coaching,awesome facility & wonderful people.
Old Uncle Dan

Finally dropped my "Fran" time to under 7 minutes. 6:37 to be exact, while still having to dodge the old people in the hospital wellness center. Note: There is 50 ft between where I do pull-ups and thrusters.

Fran is great no matter where it's done!!!!

Finally dropped my "Fran" time to under 7 minutes. 6:37 to be exact, while still having to dodge the old people in the hospital wellness center. Note: There is 50 ft between where I do pull-ups and thrusters.

Fran is great no matter where it's done!!!!

M 24 224 6'3"

5:00 rx'ed. 59 secs off pr.

Finally dropped my "Fran" time to under 7 minutes. 6:37 to be exact, while still having to dodge the old people in the hospital wellness center. Note: There is 50 ft between where I do pull-ups and thrusters.

Fran is great no matter where it's done!!!!

# 105 Mac

Mac - it was our extreme pleasure. Ifor one was so impressed with your troops but also you and your XO's commitment to working out and CF. You MEN do the Marine Corp proud!

We all here appreciate the very kind words.

Semper Fidelis.

30/F/155

First Fran
75lb thrusters
regular, kipping then jumping pull-ups
8:42

Going to try the 50 burpees now...we'll see how that goes...

31/m/5'9"/185

as rx'd

7:35

It can only go down from here... I hope...

5.30 as rxed (pr by 42 secs!)

30/F/155

...those 50 burpees as rx'd 6:00
5 sets of 10

M/28/190

Fran:
7:18

12:45
personal best by 0:50
need to push harder, ie less rest time - suck it up!

25m/245

8:51 PB

Felt good , my 1st sub 9 min.

65lb, 85lb, 95lb
P/U as rx'd.

I must say "way to go" for you guys that are sub-5:00... My time was 9:30 and I am smoked.
- Unfortunately my time was hindered a bit by a crowded gym, will definitely push to do better next time.

M/45/6'/175/7500'

As Rxd - 10:24
Might have been able to get under 10 if I hadnt lost my grip in the last set of thrusters. The bar slide down my body, ripping skin and hair off of my right shin. Left a 6" long strip of fresh meat exposed. There goes my beach tan ;)

Second Fran: 9:01 as rx'd. PR by over *4* minutes!

Got quite a few stares at globo-gym as they saw me lying on the ground, out of breath, arms visibly in pain.

Substituted:

Lynne: 5 rounds BW bench + pullups
12,14
12,10
10,10
10,8
8,8
Total 102 reps

Filthy Fifties: 39:28
75 box jumps
50 jumping pullups
50 KB swings
50 squats
50 K2E
50 Push press (65ib)
50 Back ext
50 Wall ball
50 Burpees
100 single jump rope

M/37/5'10"/170lb

Attempted Firefighter Fran this morning.....WOW! Very cumbersome. I sucked down a 30 min. bottle so quick that the connection froze over. In total, I used one and a quarter bottles (30 min. bottles).

Time: 20 min. (with delay switching out bottle)

Much room for improvement. I love this stuff!

175 lb m 24 yrs of age
2:57 RX'd

One day I will fight in the Kumite!

amazing video/picture collage, tony. thank you for showcasing the strong and beautiful woman of crossfit. i think it was sexy without sacrificing taste. i'm inspired and motivated. 3-2-1 GO!

How come I always post right below some with an incredible time...I'm looking at you #187! That's a smoking effort!

Anyway As rx'ed, with thrusters done to a 12 inch high box
5:32

30/m/200

as Rx'd WARM UP: 1 mile BB carry (95#)
FAT BAR pullups

5:05 (pr)

Thrusters as Rx'ed, lots of negatives on the pull-ups, just started doing these and I have a lot to gain.
Terrible 26:48
[192lbs]

28/m/5'8"/160

14:24

First ever as RX'd. I've scaled a couple times, but I take pride in as rxd.

Plenty of room for improvement.

First Fran! 20 mile bike ride for warmup. Riding with some new guys, so it was not real fast.

65# Thrusters (felt better than last thruster workout, still working on the form)

12:03

Justin from Chicago, I lost your phone #, email me if you happen to see this and you want to do tomorrow's WOD or make this one up.

35/m/6'3''/224

CFWUx2 minus pu and dips

60lbs

8:38

everyone who can do the WOD as RX'd, good on ya!

36/m/225
Fran:
6:59
1:40 slower than last time.
feelin' weak..

You use a box? I just go down till my hammy's stop against my calf muscles, putting my butt about 6 inches off the floor.

Interesting vid, now we need to work on some of these ladies' forms.

41/f/5'10"/161

45 lb. bar, band assist pull ups

6:03 PR

More weight next time!

22/m/174

13:43 as Rxd

First Fran ever.

m/26/195#
as rx
5.28

Love the workout. Not a fan of the video.

For all you guys out there trying to get your women to go Crossfit, just be an example. My hubby started this a year ago January and wanted me to. At the time I wanted no part of it. "300" had just come out and most of the exposure I had to Crossfit was through sites involving the movie and ones that referenced to Crossfit type WOD's. Saw a lot of tires being flipped. Told my hubby, "I'm just not into tire flippin'". So after a couple of months at Globo Gym and seeing no where near the results he was, I called Jason at Crossfit OKC, told him not to say anything to hubby, it was a complete surprise to him. Like I'm sure most of you would be, he was thrilled. Still at a little over a year later. I'm no Eva T or Annie, but I see improvement every week and usually a PR with each repeated WOD. I'll also be attending the Cert at Twentynine Palms this month. It's my wedding anniversay gift. Who knew!

Oh yeah, I have yet to flip a tire.

Miles, what is screaming Miss Bishop,, would that me my whining beforehand? Looking forward to this one fully rested and ready to go, whenever that happens. Time for me to google some odd sheep shagger slang haha. Good meeting you and your better half, next time you are in the SD region give me an email and you can save hotel fees and chill at the casa.

Recovering from illness + First attempt at Rx'd...

Didn't make it past first round.

Till we'll meet again, Fran.

M/40/172# My first Fran. So far I think I have the longest time posted. I started with 95# thrusters and bombed out at 8 reps. Couldn't do another rep even after a one-minute rest. Scaled back to 55# and felt much better. Next time will be 75# for sure.

As for pull-ups, mine suck. I can only do four to five at a time with a one-minute rest, but that's an improvement from last month's Alice (100 pull-ups, 2-3 at a time, over 30 minutes total).

Total time: 20:10. Next time *will* be better.

m/30/5'7"/155ish

15-12-9 (55# Thrusters, PU and Chin-Ups mixed freely)

14:44

The Thrusters really weren't so bad at all. Hindu Squats ftw. But I stiiiiiink at Pull-Ups. Like real, real bad. OTOH, I did manage 36 ups within 15 minutes. I've never done anything like that before.

ObPic: hello nurse!

m/52/5-10/195
as Rx'd: 14:41
restarted Crossfit after 2 years on 3/28/08, last Fran: ~20 min with 65#. Happy with the improvement, next time goal: under 10"

m/34/175

rx'd-

8:04

45 sec PR!

As Rx'd 6:03(PR)

BW 168

as rx'd

3:44

Thrusters are getting better. Thanks to Speal, Sarah, and Shahan for pushing me. Great job guys.
WAIT UNTIL YOU SEE SPEALS TIME!!

#64-#67: Those are the best comments of the bunch, and sum it up excellently.

Straight up, CrossFit women are beautiful.

And thank you, #200... as a CF'ing guy who's seeing crazy results lately, and a wife who's not seeing results at all from her 30-min-treadmill workout - but still rolls her eyes whenever I talk about CrossFit - it's great to hear that there's hope yet.

27/5'5"/F/160

FRAN as Rx'd: 12:48 (PR)

BAGRAM AIRBASE, AFGHANISTAN

Fran 9:35 PR
Still sucks but getting stronger and faster

bw 165

bw 170

7:03 as rx'd

+ 24 lb weight vest

Male 35 y/o, 145#, 68"

Fran as rx'd
19:18

M/48/150 "Fran" as Rx'd

8:55 (PR by 1:03)

As F____in Rx'd

M/36/5'11"/160

Fran as Rx'd
10:37 PR

Bagram, Afghanistan

Black Dragons!!!!!!!

#64 Tony B-

well played, that had me laughing to myself all morning. it's all about perspective.

As Rx'ed

6:28 New PR. I love the pretty ladies.

M/27/185/69

4:31 as rx'd. Airborne

I don't know if i'll be able to hit fran today.

Yesterdat i did "diane" in 5:44. Then did a tabata mashup with push ups and squats (260 total score) than did a 15 min. "cindy" with a 15 ft rope climb subbed for the 5 pullups. My legs are beat.

But, we'll see.

Angelo-sheep shaggers are welsh-we're brits-good to meet you too-and you're much better half-thanks for the invite too-when the level two comes up in sd we'll be there-take care mate

ten min flat using weighted vest

Tariq

What a great day for Fran
such a sweet girl to wake up w/ on a saturday
Its a shame I only lasted 5:40

7:02 as Rx'd

Oh man, that's great in every possible way. I laughed. I cried. I love you guys and CrossFit and CFVB.

31 M 6'0" 178

Fran 3:32
four seconds shy of best

Gloves-Maybe she's a hand model?

7:19
Thrusters as rx'd
PUs with Green Band

JSS KdGII, Rashid

Dude...

I respect Fran- I don't hate her, I just REALLY SUCK AT PULLUPS.
Oh yeah, I am getting better, make no mistake about it...but Jesus!! these things are easily 80% my time, in any event where they are "represented".

12:08 as Rx'd....for now.

m/20/190
11:47
I felt good throughout most of the workout, but I lose so much time on pullups. I can do around 8-10 dead hangs, but I really need to learn how to kip. Hoping to get sub-10 next time.

46/M/194

as rxed 4:31

pic was great but video even better/ thanks again Coach!

M/16

As rx'd except 115 lb Thrusters

8:39

M/36/6'1/195 - UK

This morning did
BW bench press, chin ups, dips, 2min rest x 3 rounds, total 93reps

Now im off to do my 1st Fran

46 - 6' - 210#

As RX'd

4:10 (PR) wahoooooo!

Best previous 5:04

Note to self: Concentrate on breathing and solid Thruster form, makes it easier!

Beautiful Fran.

Bit of a milestone for me here. I went as close as I could to RX'd for the first time ever. Before my Level 1 Cert in April I was always turning in pretty quick times at too low a weight. Wasn't fully extending on the pullup, squat depth on the thruster was rubbish I tell you, rubbish.

On this workout, everything was different. Form was much better, squat depth was the full value and the pull ups were better, but still stacks of room for better kipping efficiency.

M/30/163/67.65"

Fran at 40kg (88lbs) 11'56"

Includes walking the length of the gym to the pull up bar and having to wait for a guy to get off it at one point.

I'm ecstatic with that result. It's a technical PR.

M/29/5'10"/185/nyc

Went to the CrossFitNYC's beginner's class first.
21-15-9 Box Jumps/Pushups/1 pood KB Swings/Abmat Situps
7:41

Then Fran
8:59 as rx'd. was really winded but pushed through.

51/M/202

7:53...PR...whoo hoo....
I credit the picture for motivation...
Does an old guy good to see a pretty girl.
Hey NCsheepdog...come on now, I set a time for you...3-2-1 go!

36/m/176 in Ghazni, Afghanistan where the altitude is 7000'......huff and puff...

Took me 40:06 but I think I read the instructions wrong......did 21,15,9 three times for both the thrusters and pull-ups.

Good stuff though, great stress relief!!! Love it!

Ok Ive done about a weeks worth of crossfit, so thought Id contribute, 3:45 as rx'd although my form on the thrusters couldve been better/deeper.
Training alone does have its set backs.

Lordy. Glory, indeed.

hey, i am new to cf (started last tuesday) and its been awesome so far. Felt good today, but when practicing the thruster form with just the bar felt some pain in the left shoulder. then at 65# where i was gonna do the workout at, it became to unbearable to do the workout.

I was just wondering if anyone could help me with what might have happened. possibly a strain from the hspu on thursday? Was also strange to me because doing pullups and pushups did not trigger the pain afterwards.

21-15-9 thrusters, pull ups Fran
85 1st 26 reps 65 last 19

11:40

47 5'10 200

cfwu x 3 minus pullups

as rx'd 10:45

m/42/6'1/180

As RX'd
9:37

Fran, 4.56, PR! .53/.45, 1.15/.57, .37/.28

Last effort was a 6.20

http://www.youtube.com/watch?v=pShf2VuAu_Q - this was a fun one.

Paul

#236.... ncsheepdog better be more like 5 min by now. or he needs to come over here for some motivation with us kids! the clock's runnin!

Hotel Gym in CHI, used 35lb dumbbells
7.36

I love Crossfit. No doubt about it.

No one can deny that sex sells, and Crossfit is as guilty of that as any business, but please try to maintain some class.

Photos like that are ridiculous. You want Crossfit kids? Clean it up! There is a fine line between showing a photo of an athlete in a proper way and selling the meat, but you already know that, don't you?

29/f/5'9/135

scaled Fran
15-12-9
35 lb thruster
jumping pullups

7:05

27/f/140

6:45
75lb thrusters, pull-ups as rx'd

About 23 sec. slower than my PR. Felt pretty crappy. Forearms killed bad. Had to go find a hiding spot in the gym so I could "recover" for about 30 min after the workout. Wow...I feel drunk...

m/31/180/6'

Fran

as Rx'd

3:38(pr)

will shoot for 3:15 next time followed by a sub 3. Thats my goal.

35/M/5'10"/213

19:09 as rx'd

Ring Pull-ups

8:05 as RX'd,

the altitude was killing me.

f/5'9"/138
65#/least assist band
7:14
2 min better than last Fran!

YAY ANATOMY!

As rx'd:

4:47(pr)

A couple of sloppy reps towards the end. It'll get better. How can you not love that video??

7:20
21-21
7,8-15
7,2-9
felt tired and out of breath
well off my best of 4:52
slowed the pace and just motored through it.
I may take a recovery week after this series.

M.31.5'7.175
Fran as rx'd
3:50 (PR by 8 seconds)
I did this at South East Connecticut Crossfit. They have a cool facility there, with an excellent pullup bar. You can kip and swing away and it never moves. Definately helped maximize my effort. SECT Crossfit has some good people ready to spread the word all over New England.
Thanks to Randy and all at SECT Crossfit.
Brian

As Rx'd

CJ 5:13
Pimp 5:31

love the vid, tony.

Yesterday fell off the zone wagon and had a huge unplnned cheat day. Weighed 207 lbs this morning and felt like total crap. On Wed, I weighed 199 so I had about 8 lbs of water weight from cookies and other junk. Still managed a new PR of 5:47

WU .5 mi. walk on treadmill
WOD
95# thrusters
5:21

as Rx'd..6:04

PR 5:42

Grip was killing me from the DLs on Thurs...

F/39/160/5'10"

Fran as rx'd 65# thrusters

6:34 new pr!
last time was 7:52

as Rx'd..6:04

PR 5:42

Was anyone elses grip killing them from the DLs on thurs???

8:13 as Rx'd

m/28/165/5'11

rx 6:48 previous pr 5:29

either the late night of drinking for AFTom or starting out faster than I could maintain, turned in to a bit of frustration on the rounds of 15 and 9.

7:35 45#

as RX'd

7:11

felt slow

m/37/182

rx'd 6:20. Not a pr

26/m/185

bout a min an a half slower than pr, 5:50
its hard after 3 week break

Today is my "day off". Yesterday the week caught up with me- V E R Y tired. Got to the gym and could have curled up in the corner. Felt I might have been breaking the boundry of doing too much - too many late nights, working long hours at work,soccer, two jobs, and working out hard etc. So did a workout, not for time, but for fun.

65# Thruster 25-20-15-10-5
65# SDLHP 5-10-15-20-25

After some good sleep last night, and some food, feeling better. Tomorrow is a run day for me.
Erin

H:

9:39 -as RXd

M/43/5'7"/175

5:53 as Rxed

10:40

Had to use some jumping pull ups

25/f/5'6"/144

65 lb thrusters

12:55

19/M/189#/71'

4:18 as Rx'ed

PR by 10 seconds

29yo M 185lb 5’10”
CFWU x 3, 5 pull ups, 10 ring dips per round. Thruster 45lbs x 5-5 65lbs x 5.

As rx’d: 10:00 PR

All sets broken. Foam roll after.
Compared to 071218: 11:12

39/F/124
40# thrusters and some assisted pull ups
12:47

29/M/180

AS rx'd: 5 min. on the dot, including dropping the bar and having it bounce into my shins, not once, but twice. They are now bloody and bruised, but 1:06 faster than previous PR. Completed the 50 burpees, yesterday: 3:58. Off tomorrow for Mother's Day. Enjoy it, all you CF moms.

>
I think I might have seen 2 or 3 posts with times in them, ha!
Loved the video, and my wife is anxious to start working out after she gets over being sick. More power to CF.

Oh yeah FRAN TIME: 10 min flat with a 100# barbell (95# seems to be missing and I didnt wanna bring an Olympic barbell over to the cage/pullup bar)

#263 Grip's fine, it's my ham's and glutes that are suffering.

m/22/180

2:58 - Rx.

That's 5 seconds slower than my Pr, but i'm going to chalk that up to being out wasted last night until 3am for my going away party, then crawling out of bed, chewing some ibuprofen and drinking water, dragging myself to the gym and doing it absolutely hungover.

It's a good thing I threw up last night at that strip club or I don't think most the alcohol would have been out of my system by the time i did the workout.

also, crossfit women are hot.

Today is a perfect example of why I am starting to move further away from the corporate Crossfit. There are 270 comments on this page and only a small handful of workout results/comments. Is this "Elite Fitness"?
I type this in full knowledge that I'm going to raise the ire of many on this blog, but who cares? I'm tire of going to my gym and seeing all the would be Crossfitters completing 10 round Cindys and 15 minute Frans. Why can't this community focus on redirecting intensity instead of fostering a club of mediocre performance and ogling wannabes?
This started as a site for those looking to hone their abilities. I began this regimen in the Marines and thought it to be an extraordinary compilation of the workout philosophies that I had only partially experimented with as I plodded through a lifetime of misallocated energy. Now it is a collection of Soccer Moms and yuppie beer bellies who are merely looking for an appearance of fitness rather than actual excellence. People record obviously fictional results, brag on tepid performance, and focus on aesthetic changes rather than the original concept: MISSION ACCOMPLISHMENT AT AN INCREASED RATE.
For those this doesn't apply to, I apologize. For those this angers, ask yourself why. For all those angry comments I expect to follow: save your time, I'm logging off.
By the way:
here is my submission.

Male/180 lbs./workout as rxd: 2:44. Not the best but honest and a true challenge for myself.

I've been wondering. Where WILL she put her name tag?????

28/m/190/5'9"
sweet second time doing "Fran" beat my old time by over a minute.
as rx'ed
5:33

First Fran
As Rxd

7:28

m/35/166

as rx'd PR! @ 3:13

i'm smoked.

CFWU x3

WOD
:03::22

Slept in this morning and am feeling it. Can't seem to get the focus and energy going. Maybe next time I'll be able to get sub :03 again.. w/the help of some coffee.

Get some, Go again!

5:00 flat.

Although it was a pr by 8 seconds, I know I can do better. I ate like crap yesterday and smoked cigars. Plus, after the workout I was thinking about how my thruster form sucked because my quads were way sore. Damn, next time I'm going 4:30.

Fran as Rx'd:

10:43

Rocking video! I am so inspired by all the women in that video. They are strong, sexy and beautiful!! Go girls!

Streched 10 min + 5 min abs,
CFWU x2 with GHD's insted of sit ups.

Shoulder bothering me a bit today. Tried to do the thrusters with 55lbs, had to take it back down to 45lbs bar by the 15's.

Total time, with kipping pull ups 2 to 4 at a shot was 12:38mins. Pretty happy with my time due to doing all of these with kipping pull ups! First day I've done CR work out with all kipping and no negative pull ups! Goal now to string those together a bit better each day!
Thank you Cross Fit!

29/m/5'10"/220lbs

Fran - 6m17s (NEW PR)

last time I did Fran - 10m16s
I love crossfit!!

29/m/195

7:56 as rx'd.

33/F/5'10"/155#

We did "Hungover Fran" at CFATL today. One of our members is leaving for a few years in the Air Force, and we had to see him off well last night. We're going to miss you, AF Tom!

65#
5:54

9 seconds over my PR; first time cleaning from the ground instead of using a rack (and yes, a little weary from partying the night before). Next time, more sleep, less drinking and maybe sub-5... ;)

28/m/189

6:43, as rx'd (PR by :35)

first round featured unbroken thrusters and pull-ups for the first time ever, and was completed in 1:37. trying to get through the whole thing without breaks, but i definitely lost it after that, obviously.

This morning I ran a 5K - ~33:50. I'm only going to run when the WODs call for it fom now on and see if my time improves in my next race next month.

This afternoon I did Fran subbed as follows:
65# thrusters 21/15/9
band assisted pullups 21/15/9

10:29

I think from now on I'm going to stick with jumping pullups.
- Chad

M/38/5'9/190

CF WOD #13 [Cycle #3(6 Day)]

First "Fran"

CF W/U (Subbed 95# Bent Over Rows for Pull-ups)

"Fran"
21-15-9
95# Thrusters
Pull-ups

Time: 11:55

Pretty happy to be under 14 minutes (goal). Split the reps as I needed, but finished each count before moving on.

Can't wait for tomorrow!

CFWUx3 (subbed kneeling pushups for PUs)
jumping PUs
65# thrusters
first fran ever
10:46

M/6'3"/268/49

m/36/6'1/195 - uk

from my earlier post #232

1st Fran as rx'd 8m41s

#252 - Christin Street

Nice work on the 2 minute PR! Next time you'll be able to do it with Rx'd pull-ups, AND I bet you'll get it under 7 minutes :)

m/5'9/152

Haven't done crossfit in a couple weeks due to drunken vacation in NY. My body hates me for the mistreatment.

Jumped back into Fran and almost got dropped on my a*s. One set away from meeting pukie.

thrusters scaled 70 lbs - 7:51

7:00 as RX'd
First Fran

m/6'0/152

Fran rx'ed.

Time: 6:54. PR by 2:10 :D

27 YOM 185#

as rx'd 5:41 felt good!

34/M/180
As Rx'd
4:26

31/F/118
65lb thursters
Jumping Pull-ups
8:30

Fran
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups (kipped all this time)
11:08
Had some technical diffs with the rings sliding down the branch and becoming uneven. Had to re-hang midstream.

It's my second try at this workout
1st was 13:22 as Rx'd

This try was 7:32 as Rx'd

I almost passed out and I almost puked.

It makes you feel alive that's for sure.

30yo/M/6'4"/206#
"Hungover Fran"
As Rx 8:47
A whole 2 seconds faster than last time, but over a minute slower than my PR....I can't even blame it on the alcohol.

We're gonna miss you AF Tom!!

Whoopsie 20lb thrusters

Ben, (#281)
First I would like to say thank you to your service for our country. Because of men and women like you we have the ablitiy to put our views out in the public forum and allow others to see and ponder them freely - free speech without reprisal.

Second - Although I think your opinion is painting some broad generalizations here, I understand what it is your speaking too. And your defining what CF is for you, as a person, and athlete, and a Marine. Your certainly entitled to your view Sir.

But I feel the opposite of you in many regards. I applaud those reaching for the lofty goals found with in the CF philosophy. I cheer for the beer belly yuppie and out of shape soccer mom who left corporate fitness for real and intensive fitness. I encourage all comers to step up and give max effort. That is what Cross Fit is about for me. The beginging of revolutionary fitness.

True - some posts may be agrevating, others down right insane but I would not give anything for the new journey I am on. I owe a great deal to those trainers, athletes, weekend woarriors, and Greg Glassman. My life is not the same - and it never will be again. I am doing my utmost to be born again hard. I know that time is my friend - not my enemy and I hope I can approach some day the level of fitness that you yourself have achieved.

You see Ben - I dont know you - but you and your abilities are an inspiration to me and others on this board. The time you posted is incredible - great work!

This revolution wont make everyone happy, it wont change everyone, it wont bring in all the mass of people who need a program like this - but it could do these things if people will were willing to apply themselves and commit a new perspective.

That is why I do not become upset with thoughts and comments on this board - these are our family, our friends, our CF brothers and sisiters and we owe them encouragement and knowledge. We should always except those who want to be a part of this culture - not thrown down the gauntlet of your just not good enough.

Best Regards to you Ben,

tucker

5:39

The heavy thruster workouts really helped with these 95lb thrusters. But any speed I gained on thrusters was offset by my doorway pullup bar! Tough to string together a lot of pullups when I can't fully extend my legs. Try at the gym next time and shoot for sub 5.

Fran kills me but I love it!!!!!!!!

m/19/170

as rx'd: 3:32 (New PR by 14 sec.)

omg guys.. i totally got this whole thing wrong :S... this is my first time doing frann ive been doing crossfit for about 1month 1/2.. and i did the workout x3 because it says three rounds in the beginning :S.. it took my 1 hour though lol :S i guess this is really bad.. or can anyone honestly tell me if its alright? im m/17/158lbs

3:55

6 seconds off my PR, but felt pretty decent. Haven't taken a day off in a while so I am sure that didn't help. Hips were fatigued and just couldn't get that pop for the thrusters. Pullups were all unbroken.

AS RX'D 4:42 21-15-9 GO! HAHA

95lb Thrusters and jumping pullups. Bicep still injured, but not hurting on the jumping pullups and hold. Its getting there.

It took me: 12:30 to complete.

The point is not whether the woman in question was "asking for" comments about her body by her choice of workout gear. Her outfit could not really be called modest, but fully covering the body part in question has not stopped comments in the past - see, for example, the comments on the woman's butt in the post for 080430.

The point is whether the public spaces of Crossfit, virtual or physical, are appropriate spaces for commenting on the sexual parts of women's bodies.

It is certainly within every person's right to make their own decisions about another person's attractiveness. But there are many situations in which airing those judgements in a public setting is inappropriate. For example, I sincerely hope that none of you would make those sorts of comments in a professional environment - that's committing sexual harrassment. Yes, even if the comments are not made directly to the woman. The result is the same: a hostile enviroment.

Some of you seem to think that this sort of thing doesn't matter, that women who cared about having their bodies evaluated wouldn't be interested in Crossfit anyway. Well, I'm living proof that you are wrong. I'm new to Crossfit, but I absolutely love the approach it takes to fitness. I love that it is based on evidence and performance, and that it has functional use beyond developing aesthetics. I've been doing the WODs for a while now, scaled as necessary.

But even though I love the workouts and the way I feel afterwards, I'm not sure I'll stick with Crossfit, and posts like these are exactly the reason why. If I don't feel like I can be in Crossfit's public spaces without the sexual parts of my body being evaluated by strangers, I probably won't go to an affiliate. I certainly won't go to a certification, because that would mean lots of photographs and video that could potentially be used like this. And the end result will be that my progress will suffer. Chances are, I'll get bored with the lack of progress and eventually quit.

That's my decision, of course. But it's my argument that by allowing Crossfit's public spaces to be a place where the sexual parts of women's bodies can be freely judged, Crossfit is hampering its mission of forging elite fitness. Judgement of women's bodies has nothing to do with accomplishing that mission, but it can certainly drive away those who might otherwise be interested in working towards that goal.

as rx'd
9:02

Rx'd (broken)

9:19 (which is about 30 sec faster that last time, and about 2:30 slower than my PB).

Nutrition as been more Zone than usual, but energy feels lower.

Maybe stress?

My first CF work out.
42 YOM 5'10" 198lbs
Did all of the sets and Rx reps but used 75lbs for the thrusters 9:50

51/M/150

50% week, 45lb thrusters, jumping pullups

2:40

So THAT'S what it feels like to do 21 thrusters unbroken! 8 seconds faster than last easy Fran back in August. Avg HR, 175, peak HR, 189. It hurt plenty, but nothing like real Fran.

#281
Amen brother. I come here for tough workouts, legit competition, and that's about it. Save the cheerleading for something else.

I enjoyed the video, it's very inspiring! I'm a newbie, I only did 38 lbs and band assisted pull-ups but I can feel myself getting stronger everyday, and hope to be where those women are soon!
Thanks CrossFit!! 6:22

#314 and #281 - I agree!

3 CFWU 15
Me - 5:43

J - 7:42

Bwt: 134

As Rx'd

2:05 (pr)

Sarah, Eric, and Shahan, congrats on all your pr's today. You guys rock!!! Total pleasure to workout with all of you and thanks for pushing me!

as rx'd, 5:59.

It seems that a lot of folks assume people are always trying to be sexy.

Wow, I just watched the video, and I can't wait to show my fiance the inspiring examples of the hard work put forth by the opposite sex doing CrossFit. I've witnessed way too much testosterone fest in gyms where it's easy for a woman to be intimidated and stay away, and this video is a nice site to see.

It's easy to show off videos of Eva or Nicole or Annie becausethey're super-stars; the women in the video are in the process and along the way to becoming stars themselves, and their hard work hopefully will translate into inspiration and empowerment for many other soon to be CrossFitting women.

Oh, and I liked the music too; Portishead puts out some good beats with the jazz feel.

As Rx'd 4:35 (pr by 0:12)

Today I got my first 21 thrusters and pullups unbroken, but the second round was a mess. Broke up the thrusters 10/5 and the pullups something like 6/3/3/3 - my grip was really failing me today! Last round was thrusters 6/3 and the pullups somethign like 3/3/2/1. Gotta keep it together!

So I got the PR today, but I was hoping to get under 4:00. Although my diet has been great lately, I haven't been sleeping the greatest and I feel a bit worn out from the last rotation.

I guess I can be sure Fran will be back to visit sooner than I like, so I'll have another chance soon!

As Rx'd: 12:28.

I think I'll do better next time; I was able to do all nine thrusters in a row. It turns out the secret is good form (i.e., staying on your heels). Who'd've thunk it?!

Banner Day at CFKU*

1. Received my 24k KB in the mail. Russian Red.

2. SpiderChick sent (AWESOME!) brownies and a note that reads "Good Hunting" - classic. Thx Karen, everyone loves 'em. They're like chocolate chip crack.

3. PR'd Fran @ 6:45 from 8:30

4. Smoked the Company grades

I6: 6:45 as rx'd.
1LT: 11:12 dropped to 85lbs for last set.
CPT: 12:20 - 75lbs & partial pullups
SSG: 12:17 - 75lbs & partial pullups

*Balls of the Eagle!

f/113/27

So this was the first time I could actually do all the kipping pull-ups! WOOHOO!

Rx: 14:12
#65

So where near my hubby's time; geesh, 2:05, thats just not right!!! :) Great Job Babe!!!!

#36 Sal6

Stephan Marcella runs Crossfit Broward in that area.

As Rx'd
5:56

Was really hoping for a sub-5 but just couldn't get it done today. Pretty disappointed but I did my own WOD yesterday with thrusters so I think next Fran I can break that 5 min mark.

M/201/22

4:50

Need to improve grip on those pullups.

CFWU- minus pu's
Fran- 30lb thrusters
30 assisted
8:09
150 jump rope
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

Also wanted to add that I don't see a problem with showing the sexier side of CrossFit. It won't keep women from coming. It helps in our affiliate!

Pili: Ain't nothing wrong with a little surgical help either! aahhhemm!

Great day-eye candy & a sub-5 Fran (4:59)

M/38/214

8:30 as rx'ed. 53 seconds slower than last time.

Did a light diane afterwards. DL's @ 185: 11:10.

36/m/178
8:41 as rx'd. improvment of 1 min from last Fran!

as rx'd: 10:52

40/M/165

row 1k
CFWUx3(no pullups)

Fran w/60# Thrusters
13:13

1:11 slower than last time, but 10# more on the bar and all pullups real (last x only 6 real)

42yom / 149

Made up Elizabeth today details there. I am doing my own thing at the moment after reading "Dissecting the Fish" in this months journal. My weak areas are running and strength so I devised a plan to do 3 metcons, 2 Strength, and one run day, every week (so 6 on and 1 off). We will see how it goes. I am already missing the community after just one week but I have seen gains in all areas so far.

4:22 PR!
as rx'd

cfwu x 2

"Fran"
85# thrusters

time 7:18

last time 80# time 7:46

post:

8 x 100m spring w/30sec rest between intervals

35/M/135

As Rx'd: 18:57

In my third round of thrusters, I realized that my grip was far too wide. I changed grips and completed the movement far more easily than before. This is still my first month of Crossfit.

27/M/170lbs

9:58 :(

Speal

Your incredible times continue to astound me. Fair play brother

87 degrees at 13:00
As Rx'd with about a one minute neighbor interruption.
13:10
Thrusters are so friggin hard for me!

9:31

As Rx'd

tired at the end of a long week, and it showed

27/m/5'10"/151

11:29 (2:19 off of PR)

75-lb thrusters
kipping pull-ups

I am beat up from Friday night and did not have much in the tank. Still working on the use of hips in the thrusters. Did the first round of pull-ups in one set.

I'm newbie to crossfit only been doing it for a couple weeks. Just did weightlifting before and hardly no cardio. I read about crossfit in "Muscle and Fitness". This is probably exactly what I needed.
As Rx'd 9:43

bwt:151

as rx'd...4:03

lacked intensity today

32/176/m

As Rx'd: 8:19(PR)

19/#165/m

4:52 (PR)

First sub 5 minute time. It's so nice to be back at the YMCA with good equipment...

Almost as prescribed 65lb Thrusters instead of 95 lb and used gravitron for pullups.
time- 7:47 (got real close to meeting pukie}
I am a slob...I am worthless!

i forgot
43/m/265

M/48yrs/5'6"/132 lbs 9:20
Did not scale so it was a little heavy but these times are really something. Been doing CrossFit style workouts for some time but just started CrossFit about a few weeks ago. FIrst Fran, this is a whole new level of training.

25M/6'6"/245

as rx'd: 3:20

Rather dissapointing. However, if you read my post from earlier today you will see that i did 3 WODs yesterday. I'm hoping that those had something to do with my poor showing.

Wait so is this 3 rounds... 21-15-9 21-15-9 21-15-9?

6'2/215/20 y.o.

3:42 as Rx'd

Anthony (M/29/170)

Deadlifts
45x5
135x1
225x1
315x1
405x1
455x5

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

Time: 3:02 (PR)

Deadlifts didn't feel comfortable, but they never do that early in the day.

PR on Fran - very pleased - but disappointed it wasn't sub 3!! The tire flips from yesterday wore out my forearms and it caught up with me on the second round. Sub 3 next time dammit!

Speal, you are absolutly rediculous!!! When i'm hurting during a WOD i think would Speal stop and rest? What Would Speal Do? You are an inspiration to us all and you show that there are no limits to what we can achieve. Man you amaze me!

3rd fran - 5:30 (pr)

I'm going under 5 next time

as rx'd

14:39

Second time ever doing Fran, first time doing it as rx'd

14:30

Not great but oh it felt good to finish it!!

m/19/6'1"/173

31/M/185

As Rx'd

7:52

First time doing Fran.

60# thrusters
Graviton assisted pullups

12:06

Apolloswabbie gets a PR on "Fran"!

Speal leaves the restrictions of the human condition behind. Talk about moving the line...wow...just wow...

Speal 2:05.

Rant on...

So, Ben #281, where do I fit in your view? Am I forging elite fitness at 48 after spending a year at BW 150# working up to my first as Rx'd "Fran" (9:58), only to trash my shoulder and then spend another 8 months working back up to my second as Rx'd Fran (8:55)? Do I pass muster? Or is my performance mired in the mediocrity that seems to offend you so? Is the fact that my vocation is sedentary and that I Crossfit for my general fitness, conscious of the bounds of age and the fear of injury, a disqualifying note?

Oh wait, I forgot, you logged off. Lobbed an ad hominem bomb lathered in self-righteousness and strolled away. Well I'll just answer a couple of those questions, then. I AM A CROSSFITTER. Just like everyone else who steps up to the bar and answers the bell...3-2-1...GO. I'll never, ever see a 2:40 "Fran" like yours, even if I just use a 45# bar. But a 2:40 "Fran" means you have a better "Fran" than I do and little else.

Leave Crossfit? You, too, Gretchen? That's just nuts. Baby with the bathwater thinking. Come on...if you and everyone else who has taken offense at such triviality have SOO much difficulty here on the blog from the least important part of Crossfit DON'T COME HERE. You gotta click to get to this part--the WOD is on the front page with no editorial content. Do you think Crossfit originals like Dan Silver, Matt Gagliardi, Larry Lindenman, Eugene Allen, etc., etc. have stopped CF'ing just because they no longer post here? Nope. Sorry. Wrong. Johnny, tell Ben, Gretchen, and the rest about our lovely parting gifts.

You know what I noticed about the picture? The very first thing I saw? Hook grip on a thruster. How wrong is that?

...Rant off.

M/27/5'4"/215

14:33

I know this is super slow, but it at least sets a baseline from which to improve. This is my second week of crossfit so there is lots of room for improvement. The pull-ups killed me on this workout. I had to do regular pull-ups because I still haven't got the kip down. By the end I was doing 2 at a time which slowed me down. With practice, I'm sure I can shave some minutes off.

M/22/6'1/185

"Fran"
as Rx'd

6:34 (tie PR)

Was really ready to finally go sub 6:00 today, but it just didn't happen. I think I need to pace myself better so I can finish the last sets without so many breaks. Also had to clean the weight today which ended up being 7 or 8 times. Pissed.

Jodi (F/29/109)
Mobility Drills
CFWUx2

Squats
45x3
95x1
135x1
160x1
170x2/1

Drive 1.5 hours
Eat too many brownies (special treat)
Feel sick
Drive 1.5 hours
Eat supper
Do homework
(If you haven't yet clued in, these are my excuses for not doing Fran!) I actually feel guilty about it.

bingo #372,

I have no idea what you're talking about with the "Crossfit originals" comment.

I read the comments on the WOD because they often answer questions or provide clarification about the WOD. I also like seeing other people's times, so that I can tell if my scaling is putting me in a similar time-range to other people. As far as I can tell, both of these uses of the blog are recommended and encouraged.

To repeat, my point is simply this: comments in public spaces about the sexual parts of women's bodies can be a deterrent to those who are otherwise excited about Crossfit. I do not currently have any plans to leave, and I may at some point look for an affiliate that would meet my needs. But if I saw the same attitude towards women reflected in physical space that I do here, I would indeed be turned off from Crossfit for reasons that are completely unrelated to what Crossfit is attempting to accomplish. That, to me, represents an issue that needs to be addressed by those who provide the spaces in which the offending comments are made.

Speal,

Break two minutes. Please.

#366 RAZE:

Here, Here...I agree

I am still looking at almost every clothing store I can find for those "Speal" "GO FAST" socks...

Almost thinking I need to start looking in a bottle somewhere?

Nah, just work longer and harder!

Well done Speal, your hard work is paying off!

Fran!!! Jesus tap dancing Christ, I'm going to die!

SERIOUSLY! Some of you men really need to grow up, and some of you women need to wear clothes that fit. Members of Crossfit claim to be different from people at "globo gyms". Stupid comments like "nice boobies" is the exact reason why many women don't work out at gyms.

I am a woman who has been doing Crossfit for about 6 months and it's really discouraging to see degrading comments instead of encouragement.
The people who post the pictures should consider using pictures of women who are in this for the real reasons and not just for attention.

M/198/26

3:41 @ 4500ft elevation

#286- I'm with you man. For people like you and I fitness is a way of life. Our level of fitness can save our life... or more importantly, our buddies.
Has crossfit become trendy? I think so, all the more reason for those with experience to lead the newbies... Do Marines show up to basic as Marines? No, they are trained. Were my team mates born to do what we do? No, we were trained.
So I say, experienced crossfitters... push the new kids to the breaking point... school them in crossfit's philosophy on fitness, nutrition etc... and CREATE new crossfitters who are dedicated to improving their lives.
Perfection is our goal... excellence is tolerated!

M\43\190

My "good friend" sailorcrew guilted me into doing it with 95lbs.....so as Rx'd (some jumping pull-ups at the end) first time with full weight 12:34

f\39\150

11:40 with 50lbs and jumping pull-ups

M/23/67"/190#
fran as Rx'd: 4:34

I didn't think crossfit was for people who cared what others thought about how they looked or for people who needed encouragement. I simply look at these comments for the competition from the true warriors that bust their ass doing these workouts.

29/m/178

As Rx'd

5:06(PR)

Last time I got 6:38. Can't wait until this comes up again so I can get under 5 minutes.

Felt like crap, started as prescribed, scaled back halfway through and it still took 9:23.

The women in the video have worked hard for their fitness and figures and if they want to wear clothes that show these to their advantage that is their choice. Also it can get very hot in the gym and polo neck tops can be a bit restrictive.

Fran

Thrusters @ 25 kg and jumping pull ups.

6mins

Slower than my last time but had upped the weight of the thrusters.

My 3 kids came in the gym when I was practising Dead Lifts. They had great fun with the weights and jumping pull ups. They should sleep tonight.

37/5'4"/165/m

Its been awhile since I've posted, but I have still been doing the workouts. Thought it was time to post again.

Anyway, I have been working on my form and even though I may show a slower time I feel this is about the best fran I've done: 10:40. I had quality range of motion on both exercises(it was hard but in the end it felt good).

I do have a question that I haven't found an answer for in all the articles and what-not. I would really appreciate someone taking a minute to lead me in the right direction as I'm missing a step.

I am just not strong enough, & my knees hurt too bad, to lift the weights at a speed that is quick. :~( Same with pull-ups. I can DO pulll-ups yeah, but not fast. It sounds like speed is so important but I'm just not.......speedy. Do I need to lower the wts to the point where I can go faster and not have to stop (break up a set)? And if that's the case, what do I do to speed up Pull-ups? Kipping doesn't seem to help.

Am I making sense, and is someone out there who is hearing what I'm saying that will come back with an answer and not a left jab? It sounds like people are getting kinda testy out there.

Thanks for the help...!

24/m/194
I did this one in 7 seconds...at least thats what the stop watch said. It was a good one, although I have no idea how fast/slow it was because apparently operating a stop watch is too complex for my brother.

m/31/5'10"/180

Angie:

26:27

pull-ups took a little more than 17 minutes. My kip is not good, but is getting better.

10:58

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

m/59/74"175

Fran
11:30
Thrusters scaled to 65lbs for 21 and 15; 75lbs for 9.

Pull-ups: still a lot of jumping, though I am getting better slowly.

Added approx 2 minutes from last time, but also added 10lbs on thrusters, for each grouping. Hope to get to "as rx'ed" someday.

"Fran"

Ryan-21/m/140
76#, 5:57. Compared to last time: 65#, 6:26

Caley-21/f/105
56#, 7:34.

31/m/170

first time w/ Fran

6:26..... almost puked after i got done.

Nicholas As Rx´d : 4.25 (PR)

Lu Modified 20 kg thrusters & assisted pull-ups with -30 kg : Little under 13 min

Great video, Tony B! Good to see your lovely Lady, Jamie, featured along with a bevy of other beauties.

Fran whipped my ass today! I went to the Big Bear City Airport Gym and did a thorough CF warm-up, took some deep breaths, then 3-2-1 get-r-done. 9:12 was my time. There were only two other patrons at the gym, and they turned out to be a Danish professional boxer and his trainer. They were wondering what kind of professional athlete I was. They had heard of CrossFit, but not of professional athletes called U.S. Marines!!!

Happy Mother's Day weekend to all CrossFit Moms.

13:47 as rx'd

suck

#388 MDMelissa:

Speed will come with practice over time. That is all. Relax, continue to focus on form - and ask fellow CF'rs or check the message boards for tips on improving technique to enhance speed.

For example, many CrossFitters' (like the sub 3 Fran's here) use a frog kip instead of a full kip to speed up pull ups. Bend your knees and pull your feet up toward your butt when you kip and you'll shorten your overall stroke and increase speed.

Speed up your squats and your push presses first, and soon your thrusters will follow.

There are a lot more tips, but mostly as you get stronger and more fit, you'll get faster.

Good luck.

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

Katie - 26/135, 35# thruster/assisted pullup
8:02

Nic - 28/175, WOD as rx'd
4:52 (PR)

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

40/72/190/m
7:40

I have to agree with Ben, to an extent. There was a standard that was Crossift that has become distorted. The picture above says it all. The expected standard is that this would be a snapshot image of how to do something. A valid assumption given the presentation of the Crossfit trainer and the certification environment. However, there are numerous issues with her form that I considered most profound. Starting with the base, her weight is on the inside balls of her feet. It is straining the interior of the knee and there is no power generation from that position. Even worse, form such as this can lead to serious injury. This weak position in the base forces her to "muscle" the weight in the lower back, which can cause shearing in the back. Becasue the weight is forward, it causes her to drop her elbows. The grip is the least worry in this photo, but if she would "rack" the weight correctly against her shoulders, she would feel the weight balance more correctly and might help her adjust her foot and leg position. The front squat must be mastered before the thruster, the clean, the clean and jerk can be attempted, especially at high intensity.

Crossfit is a brand that applies to something that has always been. I applaud the capitalistic ingenuity of the founders of crossfit, but I am concerned that this brand called crossfit has achieved an overproduction effect based on the looks of this photo. I have not been to a cert, but I have heard that they are great. Anyone have any bad cert. stories?

I have still yet to decide for myself whether crossfit is good or bad. I guess it is good that a better, more effective form of fitness has become someone widely, counter-culturally accepted and here to stay. On the other hand, these are very sophisticated movements that require intensive instruction and coaching and not just a fad that can be bought online for three easy payments.

19/M/175/5'9"

3:22 as RX'd!! PR!!

Here is my first video

http://www.youtube.com/watch?v=5bdBEZJWHmc

I know it's sideways bc my friend flipped the camera as he was taping! But let me know what you guy think...

3:13 as rx'd

I thought that after a week off (only doing several BW WOD's and DU's) while on a mission trip to Haiti, I would be refreshed and ready to go... however, today's 3:13 compared to my PR of 2:42 speaks to the contrary.

As Rx'd....

7:58

My neighbor was walking by and saw me working out in the garage and he usually stops by to say hello. This time all he did was walk up the driveway and say, "You're nuts."

Yeah baby.

As Rx'd....

7:58

My neighbor was walking by and saw me working out in the garage and he usually stops by to say hello. This time all he did was walk up the driveway and say, "You're nuts."

Yeah baby.

5:19 (65#)

Compare to:
080331 - 4:46 (with 65# - all I had at the house - pull ups from a tree)
080214 - 6:38
071116 - 7:05
071017 - 6:56
070826 - 8:57 (First time with rx'd weight)

Fran, as RX'd, (sort of)

9:17, not a PR, but better than last time.

Pull-ups hanging from the edge of my deck with an 8" face so I couldn't get the full swing for the kip-up. Pull-ups always slow me down anyways.

As rx'd for women @ 65#

7:55

New PR! Last Fran was at Ann Arbor cert with time of 9:34... it was nothing like having a 10 minute cap to push you! I almost beat my husband :)

-I SUCK!!! 12:56.57 I JUST GOT HIRED BY A FIRE DEPARTMENT IN NORTHERN CALIFORNIA AND I CAN'T DO THIS FAST ENOUGH. I AM 6'3" 185 LBS AND 28 YEARS OLD. TIME TO PUSH IT!!!

BW=154

5:18. Bar from floor.

-D.

29/f/110

hungover heavy fran

9:40

95# thrusters
kipping pull-ups

promised myself that next time fran came up i would do 95# thrusters. god that was tough but even worse being hungover. blah. will try heavy fran again when feeling better.

pre: wux1
post: stretching

awesome video today! gonna send it to all my female clients. oh and wonderful song, love me some portishead!

M/27/165#/5'9"

As Rx'd
5:41 (PR)

Still too broken up and too much time huffing and puffing. I can do better. :)

-TripMN

M/32/6'1/192lbs

CFWU x 3
as Rx'd

5:56

second time under 6 min.

22/F/170
65# thrusters
95# on the gravitron
17:18

last time:
45# thrusters
85# assist on the pull-ups
10:39

13:56

#65 on 15 and 9

First Fran and it was brutal!

tucker & bingo- well said!!

#388 - MDMelissa
I scale the wts to that it is still a challenge for me, but to a wt I can plow through and keep a metcon workout just that- metcon. Sometimes I check out to see what a few other women are using for wt if it is a workout I have not done before. Generally now I have an idea for what wt I like to use and increase as I get stronger. For pull ups, I use jumping or gravitron.
Erin

Speal you are amazing! I think that is the fastest time ever posted! Congrats.

44/76"/194 (? 4# higher than Thursday?)

basically no warmup

as rx

8:40 (PR by 2:40)

Rd 1: 2:12
Rd 2: 3:47
Rd 3: 2:41

m/43/175

cfwu x 3 - pu

as rx'd
4:58

Did you film it?

ava- keep on the strong work woman! i hear you have been rockin it!

ken c- wtf is pose? ;-)

Hey guys,

I just wanted to drop a word of encouragement. If you gave it all you got, whatever the elapsed time, then I say great job. You are your own competition; the point is to constantly improve. Even though it sounds cliche-ish, its about being the best you can be. Keep up the good work, and you'll see your times dramtically improve.

Best of luck,
emac

Does anybody else think the people in the background of today's picture are hilarious? Specifically the guy on the left who is checking out the lady in the foreground's ass and the lady in the middle who is staring disapprovingly at him.

33/m/210

4'09"

24/m/175

as rx'd

5:15

Im pissed I added 7 seconds to my time and I should have been sub 5 mins but I got the first round of 21 thrusters all in one go and I think that burnt me out a bit. Very dissapointed in myself.

28/m/245

missed thrus added deads to fran lots of fun

deadlift225
thruster
chins
9:55

Fran as Rx'd 5.20 pr by 3.24.only my 2nd Fran ,but definitely felt the improvement in form helped ,plus last weeks workouts helped with strength. re vid ,pics ,like i said before ,too many pc knobjockies out there.chill out and train harder!! and enjoy!! hasta luego.

10:19 as RXd then- 2 hour recovery.

Good luck with the video debate. :p

Outdoor Adventure Team (O.A.T)

Gillyon 5:07

Dave 4:40

M/30/150

80# Thrusters

8:36

First time with Fran.

Fifth WOD, 1st Fran:

11:49 with 5'10" and 240 lb body weight as rx'd

Fifteen years of strenght training (BB and PL) and this stuff is kicking my rear

37M/5'10"/162.5#

As Rx: 3:01

PR by 0:26

David
M - 32 - 5′10″ - 175 BW

AM: GJJ x 1 hour

PM:

CFWU x 1 x 10

WOD as rx’d: 8:43.34

080331: 8:42.66 - PR
080214: 9:27
071218: 11:22
071015: 9:23
070624: 12:48

Connor
F - 15 - 5′2″ - 119 BW

WOD scaled with 45 pound thrusters & beginner pull ups: 18:48

7:42 rx'd (:52 PR)

Happy to PR but thinking I should be way stronger on Fran than that... definitely need to step it up before the East Coast Crossfit Challenge in 3 weeks!

MAWL

A - 9:52 / 65 lbs., jumping pull-ups
M - 11:22 / slower than last time. Don't know what the deal is - took a few days off, been doing Zone, blah, blah, blah. No excuses next time. Pull-ups felt good though - thrusters were terrible

Simply the coolest video I've seen!

light wu including .25mi run

as rx'd 8:48

080510 8:48 by myself no competition
080321 7:45 with Dave and Chris
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

M/5'10"/205

1st day back from injury took it nice and easy.

as rxd: 7:16.

Should be able to have this around the five minute mark next time around.

m/37/175

As RX 10:31
Last time was the first as rx, at 12:32, so i continue to be pleased by the progress:)

Binky
f/35/?
5:36
Sub 30lb thrusters and 165lb gravitron assist. Time to start decreasing assist.

Cleaned from ground this time to mix things up.

7:07

It's hot out there!

ugh this was rough 29 minutes.. coming off shoulder and wrist problems tho so didnt push it... first crossfit in 8 months going to be a fun recovery back to under 10 min frans.. lets get at it

First time Fran.

40 lb Thrusters (Note: next time higher)
Pull ups 76 lb assist. failed last rep so perfect.

First time fran ...loved it

This my first time doing Fran, but it's half intensity week for me.

Instead I did

15-12-9
80# DB Thrusters (heaviest I've got)
Pullups

7:40

I really wanted to push myself to take another minute off that time =/

as Rx 5m

as rx'ed

4:15, 4:25 last time :-)

22/M/6'1/185

As Rx'd
3:38

New PR by 4 seconds!

as rx

5:53

i seem to be going down, both my past fran times have never come close to my PR..... frustration sets in....

Had to modify due to my Gym closing early today. on the positive side, i did get to do this at the beach.

21-15-9 reps of:
Jumping Air-Squats
Chin-ups

6:32

Chin-ups were killers!

BTW, great pic and vid.

M/33/191/6'0"

9:35

#297 Laura: Not too shabby on the hangover time! Mine was hangover Fran too. Wine comin' out of the pores today.
Rx'd Fran with full PUs will happen someday. I'm pretty frustrated with them.

oh yeah, 15 min

This is a very proud day for myself, today i broke into a level i've been wanting for some time now. A sub 10 min Fran.

M/35/5'9"/150
As RX 9:15

Previous PR 080331 11:20

24/m/165

Fran as rx'ed - 4:01, PR!

1:23 better than my last effort. I wanted to go sub 4, but my grip was failing my last set of pullups and i had to break them up.

Is it just me or is this place starting to look and sound like t-nation?

As RX'd 5:58. Still 1 min. off my PR but better than last time.

Great Day :-)

Prior Fran:
1/27/08
#65 bar
9:17

This Fran:
Rx'd
8:23

I'll take that progress!

M/23/5'11"/165lbs
as rx'd 9:23
with a cattle dog biting my heels for encouragement

Tig 'ol Bitties!

f/45/131

fran
65# thrusters
all dead hang pullups
8:25

modified as follows:
round 1, 10 reps 95#, 11 reps 85#
round 2, 85#
round 3, 85#

21:45

Pull ups went smoothly, completed 21, 15, 9 with no problem. Thrusters still need work. I don't think I am getting low enough at the bottom. Still intense! Worked out at the Y in Ft Wayne, IN on my way north.

21/m/5'11"/195lbs

5:27 as rx'd

33yom/167/6'0"
As rxed - 9:11

31yof/126/5'6"
45lb thrusters/jumping pullups - 10:32

rough day. 10:30, 3 min off pr. 6 pack the night before was not helpful

As a female crossfitter, I am not a huge fan of the jog bra look or the cleavage popping shirts. However, I do think it curious that when a woman wears a revealing top she is viewed as somone who wants attention or is not a serious crossfitter. However when a male crossfitter is shirtless, he is hard core.

Just find this rather amusing.

On another note, I am taking part in a "hard routine" as outlined in this months crossfit journal. The time frame is until June 4th, and part of the "hard routine" is no alcohol. It is day 5 and with several days off coming up, I am gonna have a hard time. I feel great, it is just that a Sunday in sunny California, mowing the law without a beer is gonna be hard!

Go Bruins!

5:52

previous = 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

5:56 (PR by 3 min)

THAT WAS ROUGH!!!

Fran as rx'd - 7:57 PR by 1:25. Feeling pretty good about recent workouts.

first time with fran. scaled to 45lb. thrusters and band pull ups.

4:34

ben

i'm a soccer mom. think i shouldn't be posting on here? sounds like someone needs a hug.

65# thruster

5:08 PR

12:42

45/M/6/180

TIME: 7:15

95 POUND THRUSTERS DOWN TO 12 INCH BOX UP TO FULL LOCK OUT OVER HEAD.

DEAD HANG PULL-UPS.

FRAN AND I HAVE A LOVE HATE RELATIONSHIP.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

5:42 - thrusters without wt, jumping pull-ups w/assist - 1st crossfit work-out - 2 weeks postpartum
f/27/149

fran as rx'd: 3:31

mixed feelings here. feeling plateaued. last 4 frans have been 3:30 3:15 3:30 and 3:31. at least i'm consistent. not getting any closer to the sub 3 though. i'll keep plugging away.

M/36/6-0/172

As Rx'd 9:18

25/M/175/5'10

My heart wasn't in it, but the first time as rx'd.

8:17

Happy to have it under 10 with it being 20# heavier than last go 'round! That 20 min AMRAP a week ago helped tremendously.

10:59 as rx.
I usually keep up to the median times but the thrusters were hard.

CFWU x3 (10 reps, minus pull-ups)

"Fran" scaled to Brand X pack
21-15-9 reps of:

Thruster 45# (sets of 7/7/7, 5/5/5, 3/3/3)
Pull-ups (sets of 11/10, 8/7, 5/4)

9:58 (compared to 10:04 on 10/17/07) New PB by 6 sec! Happy with that as it was 82 deg F in the garage gym this evening

F/58/5'6"/136

I am new to CF and I did yesterday's and today's WOD but I have some questions.

1) I have spondylosis so it is critical that I have correct form on every exercise that puts weight on my back. What is the best way to make sure I have good form?

2) If I can't get through the whole WOD is it better to take breaks or lower the weight?

M/23/6'4"/185

Second time as Rx-ed, not a great time but a PR :)

9:36.75

I'd like to first say that I value all of the information on this website, and that my training has been forever changed since being introduced to Crossfit methodology.

In my opinion, it is the woman's choice to wear what she wants. However, it's the editor's choice to place a photo on the main page of this website. As a female, I often wonder why these controversial pictures (and videos) of women are placed "front and center." Wasn't there another picture in the entire arsenal of pictures taken at that certification that may have been more appropriate? Less exposing? Still demonstrative of poor form?

posted earlier today that i feel that men who want their ladies to do the crossfit thing would be best served by being a good example, I definitely stand by that. Now I just want to say that I finally got a chance to watch the video. Awesome work ladies!! I want to say that now it is the ladies who inspire me. My husband initially got me interested, but my fellow crossfit ladies are what keep me going to some extent. I know this is about competing with yourself to better yourself, but who doesn't look at some of our crossfit superstars, male and female, and wish they could look like them or perform like them. I think it helps a great many of us to strive harder to do what we can to do better than we did the last time.

Ya, those tits are fake

fantastic

of course the day after my bday-hazing it hasta be Fran.

wow! Speal! i'm speechless. i'll just say "ditto" to Bingo's comment.

and ladies! so many sheroes postin awesome performances! dang nadia u are a she-beast; heavy Fran WITH a hangover... that has hurt written all over it. makes me feel like i need to do that today, altho i'm behind on alkie consumption, so it would be sans hangover.

yesterday 5/9/08
"the Bday thrash"
run 52 minutes (that's 26x2) = 7 miles
cfwu, then
26 of 26
1. squats @ 135#
2. push-ups
3. deadlifts @ 135#
4. hspus
5. full cleans @ 85#
6. dips
7. full snatch @ 65#
8. bench press @ 95#
9. knees-to-elbows
10. thrusters @ 65#
11. pull-ups
12. push-jerk @ 65#
13. sit-ups
14. sdlhp @ 65#
15. db swing @ 35#
16. ghd sit-ups
17. push-press @ 60#
18. walking lunge steps
19. burpees
20. back extensions
21. box jumps
22. double-unders
23. turkish get-ups
24. L-sit hold 26 secs
25. windmill @ 25# db (13 rt, 13 lft)
26. hollow rock 26 secs
(thatz 624 reps + 52 secs) in...
time = somewhere around 70 minutes or so. felt like slow motion...

today:
26/f/5'2/131#
breakfast: run 45 minutes = 6 miles

work work,

and now it's off to the gym again. o Fran. o dear...

40/m/160
4:50 as Rx'd

Fran, as Rx'd

Time: 6:30

Hahaha, Dana, I didn't say there is anything wrong with a little silicone. It's the silicone-to-muscle ratio I have a problem with! Can you just see all those women in forty years with humps in their backs because they're bodies aren't strong enough to support the extra weight?

See you soon!

M/54/203lbs/71' 91degrees

as rx; 11:40

M/46/145
CFWUx3 pullups at 10,5,5

Fran as Rx'd

7:43

28/m/195

Fran as rx'd:
8:10

Think it's my best so far, but was the first time I felt completely messed up afterward.... definately the hardest I've ever worked at ol' Fran. Need to get on the zone... don't know how I could improve any more without it!

m/39/198

CFWU

Fran as rx'd

16:37

last 2 pull-ups were killer

Apologize in advance for what may be a long post.

short part pre: cfwu and practice thrusters/pulls
post: rest of Fran 7/5/3
2/3 cycle atm so 14/10/6

I have an odd situation in that I have noticed that my time for 2/3 couplet workouts has become 4m20s no matter what the couplet.
Today's 2/3 was 4m20s
Dianne 2/3 was 4m20s with modified hand stands
Dianne full was 3m58s afterwards with same mod

Cert Fran was 9m best time was 6m10s
Today Fran 2/3 was 4m20s last 1/3 as cool down, ha, was 1m13s

I am noticing a pattern here, and I believe that I can physically knock out Fran at 3m58s like my modded Dianne, mentally not so sure.

Any ideas about the metabolic pathways and my odd times?

As Rx'd:

3:58

Would have been faster but had to reset grip to keep hands from ripping open. Was jumping to pull up bar.

M 37 5'10" 150.5#

CFWU, then:

Fran, sub 95# thrusters for 70# DB thrusters (2x35# DB)

19:14.19 (-04:34.42) PR

31 Mar 2008: 23:48.61

48/m/140
85# thruster
7:45

READ COMMENT 286 AND THINK ABOUT IT CROSSFITTERS. HE'S RIGHT.

The Feminist Movement has long since destroyed the essence of what it is to be a woman. Not to mention what the F#$K it means to be a man. Men secrete a hormone that is called testosterone (for the Feminists out there in "Fantasia"), this same hormone is responsible for why we want to look and drool over women... It is as natural as a squat, deadlift, press, or running (no pun intended). If you have a problem with the way CrossFit portrays women, you don't belong here!!! Period!!! This is the only place where women are encouraged to participate, compete, and teach men... And I want to look at them! I want to look at them in all their glory. This video is a masterpiece of what FAT, UGLY, UNFIT, Gloria Alred's should strive to be, let alone some insecure gal ready to change her life who wants nothing more then to be just noticed! God Bless Women! And God Bless Tony Budding! :)

32/m/176

As rx'd: 8:19(PR)

Wishing that video would never end>>

m/33/5'11/172

cfwu - pullups

first time as prescribed

12:29

Great video. Props to all the CrossFit Women!

Aw, just a week ago I was doing Fran at CFSD. Improved my time by one minute...

6:49

2 mins jump rope
stretching
amundson's WU
fran as Rx'd: 4:45

9:25 (pull-ups on gravitron)

Could have been a little quicker, except did it at a gym where someone kept getting on equipment everytime I changed exercise. that was great.

Allison was right!! A million comments today. I'm sick today so no WOD, but what a inspirational video... love it!

... by the way, Allison... how is your Zone diet going?? I just ordered the book, hope I don't go postal during my carb withdrawl.

as rx'd 13:00

2 mile run, then CFWU, then WOD. subbed with 30lbs barbells. 9:37.

I love crossfit - but you disgust me with the freaking boobie pictures all the time. Seriously - give a girl a chance. I understand, as my husband says, that sports bras are proof that God loves you and wants you to be happy - but enough with with the xxx.crossfit.com.

FRAN: as RX'd

7:33

NB

Pre: Usual wu's.

WOD: As Rx,'d: "Fran." 11:49; Avg. HR: 158. Off my PR by 2:00...she kicked my A$$ today! Maybe doing "Diane" in PR time yesterday had something to do with it...or maybe it was my inconsistency in the last month due to family and personal illness. I'll take it.

Post: Stretch!

NBN

No Fran for me yet, opted for a WOD from early December last year:
For reps;
5 min double unders
5 min clean and jerk 95lbs
3 min DU
3 min C&J
1 min DU
1 min C&J
205/24,95/13,45/6 total of 388. So close to 400!
Really hard WOD, people should try it out.

Pre-C&J practice up to 153. Ankle felt good!
Post-NADA!

M/27/208

as Rx'd

3'35

felt weak today, grip failed at the end on the pullups. Still recovering from deadlifts.

2'50 (PR) previous time

4'46 (previous PR)

9'58 time before

Fran is not my favorite

8:21

slower than my best

65# 13min

40M\190#\5'7"
ran 400m
CFWU X 3 subbed push ups for squats and pull-ups

As Rx'd:
10 minutes (no stopwatch, only wall clock)

Asthma really kicked in hard after doing the first set of 21 thrusters and pull-ups. had to sit down and clear the stars circling my head - smile. Next time start slower...
Happy mothers day to all the ladies.

5 min C2, CFWU, BWUX3, Thruster warmups

Rx'd: 4:44 (PR)

PR by 14 secs. Very pleased, but can totally see where I can do better. Probably always will be that way I suppose.

500m easy row cool down after catching breath. Hand grip stuff.

5:43 (PR)

I ran 4x400 Thursday, and a 5k on Friday and on Saturday, so didn't really expect a PR today as I was feeling some fatigue in my lower body due to trying to implement POSE. Surprise, surprise. A PR. This time is 35 second improvement from my last PR of 6:18. My set of 21 and 9 thrusters were straight through. My pullups were very partitioned, doubles on the second round, but with very small breaks during partitions...a couple of seconds. Im pleased, but see lots of potential for improvement in this WOD.

Rx'd: 3:37 (PR).

Previous PR was 4:44. Did today's workout all sets upbroken. First time ever going all rounds unbroken.

M/36/140

Almost threw up pre-fran, just because I was nervous. It made me push harder though. Thank you Jeff for the timing and motivation as I got a new PR. @ CF Snohomish, 7:22 as rx'd. PR by :41 seconds.

Has anyone figured out why Fran messes people up so much? Thrusters/pullups, no big deal. Stuff we do all the time but I was way off center for at least 3 hours after my workout (which I should add was 3 min off my pr so it wasn't like I over exerted myself).

As for the "controversial" pics and such, people need to take a step back and appreciate the athletic human form (male and female) more. Personally, the first thing I noticed was the trainer's glutes. Boobs, ass, abs, biceps, or whatever is all looks good when people are focused and train hard.

Still away from home, had to improvise. Was able to use ez-curl bar and APPROX 95lb total... Maybe 90? Did pullups on a tree branch.

9:24

It is so easy to say "If you disagree with me, you don't belong here." But unless the person who says that is speaking on behalf of CrossFit HQ, they have no authority in telling me to go away. I will not give up the benefit I gain from the site as a whole and the WOD posts specifically just because another member thinks I should. As far as I'm concerned, all of us, myself included, who are not authorized to speak for CrossFit are on equal footing in these comments, and therefore have an equal right to comment on whatever is posted and to come or go at our OWN discretion, not anyone else's.

As for the video itself, I think that it does indeed showcase the power and strength many of the women in CrossFit have. I have a great deal of respect for everyone in the video! But there is a huge difference between commenting on the strength shown by these women and commenting on specific parts of their anatomy. One is a compliment; the other is simply objectification.

CrossFit is not about providing a place where men can ogle women. CrossFit is about "forging elite fitness". And there is nothing about commenting on the sexual parts of women's bodies that forges elite fitness.

So I will repeat: these sorts of comments can create a hostile environment that is not beneficial to CrossFit's goals. In fact, I would argue that it runs counter to the ideals of "broad, general, and INCLUSIVE" fitness. And seeing a picture like this chosen to be the representative photo for a video about CrossFit women makes me wonder, as several other people have mentioned, what exactly the intention behind choosing this photo was.

2:46 as rx'd 30 y/o male-160 lbs (pr)

21/m/155

As rx'd: 8:25

"Fran"

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

15:00

First time doing this WOD as Rx'd. Surprised myself, I didn't think I would be able to complete 45 Pull-ups, but 1-2 at a time I did it. I am already getting sore.

m/35/160/5'10
7:50 as rx'd but with dead hang pullups. Will try all kipping next time.

f/35/153/5'7
8:08 65# thrusters and some kind of hybrid jumping/dead hang pull up. Just don't have the kip yet, but will keep on trying.

BW 70kg

3.12

Under weight Fran
35kg thrusters
Kipping Chin Ups

12:05
sub 2, 24k kettlebell thrusters

wow, that was way harder than the barbell thrusters. just thought I would change it up a little. Usually as rx'd in under 5. Back was ok today.

55# thrusters
Kipping pull-ups

9:08

Much better than last time! I'll increase the weight a bit more next time.

And holy crap! I lost 11 pounds in the 6 weeks I've been crossfiting! That's awesome! No grains, no starch, plenty of veggies and the pounds are just going away.

M/30/178#

CFWU 3x15
Fran as RX'd @ 6:10

Started Measuring zone two weeks ago in prep for the cert in west palm. Based on my Fran time I'll need to tweak the blocks in the near future. I'll stay the course for now.

M/30/ 185#/6'2''

As Rx'd

6:50 (PR)

Thruster first set and last set was unbroken. Second set were broken in 8 and 7 reps. Pull-ups still pretty weak.

Fran last time:
080331 9:27

M/29/165

3:06

as rx'd
16:18
hope to be stronger next time.
thanks for all the support.

27/m/185

10:37 full fire fighter kit, 60 min bottle. lost the helmet after first set of thrusters though.

m/45/265
9:55PR

m/39/5'4"/143

10:35

Did jumping pullups...
8:59

Did jumping pullups...
8:59

M/34/5'8"/190

As rx'd

4:55 pr by 24 seconds

22:00

M/38/150

"FRAN"
Ben #75 6:10
Misty #37 6:17 Band assisted PU
Rick # 75 7:25 Touch and Go PU
William #42 9:33 Band assisted PU
Cybil #32 10:15 Band assisted PU
Maryann #45 6:14 Band assisted PU
Strong push everyone.
thanks, Coop

M/27/5'10/230lbs

wow fran sucks. i didnt move for 15 minutes afterward. but i didnt feel like i was dying this time.

as rx'd.....9:20 Pr by just over 6 minutes from last time.

Vance

Steve
M/46/171

11:09 as rx'd

32m/195/5'10"
5:30

"Fran"

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

6:18
------------------------------------------------------------
Compare to 080331

6:41

F 13 67 139

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster SUB 30 pound
Pull-ups SUB Gravitron Pull-ups

5:33
------------------------------------------------------------
Compare to 080331

4:39

28/m/200#

4:17 (PR) as rx'd

I really thought I would be sub 4 min. this time. I guess I'll have to wait until next time.

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster SUB 30 pound
Pull-ups SUB Gravitron Pull-ups

4:15
------------------------------------------------------------
Compare to 080331

3:53

38m 185
5:17 (pr!)

Gretchen - Dont over think the picture or the true meanings behind the picture or the true meanings behind CrossFit for posting the picture.
Just go lift some weights, train and post your times. When you can crush the WODs go to a cert. End of story.

Ben - I agree...this forum should be for posting age, weight and times. If the times or performance is crushing you should have to post video. If you can go under 3 mins on Fran set up a camera and post it for the world to see. I am tired of reading about a sub 3 min fran done in the garage while the wife does laundry or done at a park with pull ups on a tree.
But fitness is for everyone from the highest level of athlete to the guy who sold me my insurance. When it reads "Forging Elite Fitness" don't take it to mean "Fitness Forged for the Elite".

Fran, as Rx'd for women (65 lbs.) 8:57

First time doing it Rx'd and was almost two minutes slower than last time, when I did it at 60 lbs. I have lots of reasons and excuses, but I'm looking at it as a chance to get a great PR next time!

LisaAnne

forgot to add to my last post
1.) my new pr (5:17 down from 6:07) is almost a minute. pretty stoked about that. my first fran about a year ago was scaled and ~15 minutes
2.) Today was the first fran for Mrs Dmic. She did great. She hasn't been crossfitting, per se, but recently has embraced the kettlebell and is on a 5 on 2 off schedule. Anyway, her first fran was scaled to 30lb thrusters and gravitron pullups (70lb assist). She rocked it out in under 10 minutes. She pushed hard, edging to failure at teh end. Her thruster form is really good. Anyway, proud of her. I think she's getting a taste for the kool-ade...

"Bag of Fran"

Me: 41yo/M/5'10"/180lbs

WOD: Bag of Fran: 16:19

Warm Up: Filling a kit bag with 100lbs of dirt and wrapping it with another kit bag and taping it.

95lb Thrusters: Subbed one large kit bag with 100lbs of dirt. All reps, A to A squats at the bottom. All reps taken from the back at the bottom to as locked out as I could get with an awkward shifting bag of pain at the top.

Pull Ups: Kipping on a bar that rolls freely. All sets unbroken.

Ummm, here's the story. I went to the gym, and it was closed. On the way home I got this idea. Hey, I have a pull up bar, I could just fill a kit bag with dirt like "Bag of Grace" and I could get a workout at home. Here is where the real fun begins. I fill a bag with 100lbs of dirt thinking "what's the difference between 95lbs and 100lbs really" I tape the handles inside "just to be fair" Then I set my watch, "3,2,1, GO" I pick up the bag and it takes me probably a minute to put it in place and I heave it from the front over my head and then back down. That almost crushes me like a frog holding up an anvil. I realize that holding a large bag in front of me leaves me too off balance, so I have to put the bag on my shoulders and heave it up from behind the neck (behind the neck thrusters) and this works. At about rep 18, the bag slips out of my grip and it takes me another minute to get it back up to continue, talk about grip, wholly smokes! Lesson learned, once you pick up the bag of pain; do not let it go, finish the set. So I did, resting in the down position when ever I needed. The pull ups were a welcome breath of fresh air that ended all too soon. All in all, a new respect for others that do workouts with bags of dirt. Most excellent. I'm definitely doing Grace with the Bag of Pain next :>)

Have Fun, Train Hard,

Billy

25/m/73kg

8:58

My first sub-10:00 fran, yay.

30 lb thrusters

7:01

14:44

m/42/6'/190

20 min w/u on treadmill, Hill, Lvl 3, 7 mph
Reps and weight as Rx'd
Sub Jumping Pullups

Max HR 162

+/- 15:00 (forgot to start stopwatch)

9:15

all sets broken

ahh Fran, one of the many sirens of crossfit...

as rx'd

6:10

Fran as Rx'd:

7:33

There are some insane times out there. My goal is to get below 5 min before I leave Iraq. Thanks for the video. It's a great thing to see when you are subjected to General Order 1A (read no fun). Happy Mother's Day to all the CrossFit moms out there.

S/F
Katz

Chin up rope not available - subbed #100 bent over row.

As always, shoulder strength and integrity an issue.

Fran
#60 thruster
#100 bent over row

reps as rx 9.58

m/34/6'3/315

As RX'd with gravitron:

7:45

F / 70" / 28yrs / 168.5lbs

Took the bar outside to the pullup bars this morning....nice ambiance. There wasn't even much dust.

65lb thruster, mostly jumping pullups....and attempted kips while my workout partner laughed at my flailing about.

9:40

7:50

197#

2:47 as rx'd

M/51/165

Fran kills me.

13:57, scaled down to 85# with broken sets of both movements. At least this time I did pullups, whereas I had to do body rows last time.

#563, 2:47???

Wow

m/220/33/6"0

as Rx'ed in 9:09

not my best effort (PR is 6:47). couldn't seem to find my rythym today. Pull ups were on the ergonomic bar (like handlebars of a bike), couldn't seem to get a good kip going. all sets broken, and too much huffing and puffing as well. Gotta learn to push pass that rest stop...

23/m/5'9"/152#

Another lengthy break without a WOD due to injury, work and illness. Came back to Fran with a previous PR of 8:10 scaled to 65#

7:33 scaled to 65# once again (PR)

Everything felt solid, with only small breaks thrown into the mix. Just need to minimize the breaks and power through it next time to break the 7:00 mark. Should be able to do it no problem.

Once I'm around 6:00 I'm hoping to scale on up to 75# finally.

As rx'd 5:04 PR

33/m/206

as rx'd
5:04 PR

Strong work James, congrats on the rx'd Fran

Did 10k mountain biking instead of Fran - no pullups in May.

First mtb outing in years, CF served me well, didn't embarass myself - specially on the hills

looking forward to today's OHSs

As Rx'd
5:38

M/32/5'9"/204

As Rx'd

9:38, and holy hell did it hurt. I was going for sub-6 mins, but since I've never done Fran before, I didn't know what to expect. I was humbled.

OUCH......My time SUCKED! Chins (kipping my ass off) are killing me. Thruster were backed off to 75 pounds and I still only managed 12:15...Took a few water breaks. Stupid question Chins vs. Pull ups?? Which are harder.

tom

Wasn't sure I'd be able to do Fran after partaking in a one hour Extreme Conditioning class at a martial arts gym in the morning. But somehow sucked it up and obliterated my previous record of 8:55 anyway.

As Rx'd, 6:28 (PR)

Hope to obliterate this one next time when I'm at 100% energy and rest!

40/M/185

As rx'd

12:55 30 seconds better than last time.

Fran CF #8 22:26 spots everywhere nausous feeling must warn the others

Hooligan #548: "When it says forging elite fitness don't take it to mean "Fitness forged for the Elite."

Touche. Very well said, and incidently much more elegant, precise, and accurate than my tortured post. Thanks.

Gretchen #520

“It is so easy to say "If you disagree with me, you don't belong here." But unless the person who says that is speaking on behalf of CrossFit HQ, they have no authority in telling me to go away.”

Regardless of whether you agree or disagree with what Gretchen has to say about the posted photos, she makes a point here that has struck me over and over again. Repeatedly, when someone objects to a rest day article, or a photo, or a video, or music lyrics on this workout blog, there are calls for that person to leave, or don’t read what they don’t like, or turn the volume down, or, in other words, just shut up. But these calls always come from other posters, never that I know of from Crossfit HQ. I’ve seen both Coach and Tony B argue a point with someone who voices some objection, but I’ve never seen them discourage that person from posting. Some posts do get removed, but from what I can tell it’s usually because they are truly objectionable in some way and not just because they are critical of something that’s been posted.

The Message Board moderators (one in particular) have, in fact, several times told posters to just go away if they aren’t happy here. But on this daily WOD blog, I think it’s worth noting that, from all appearances, HQ has no interest in stifling opinion, even that which is critical of what it has posted.

Gretchen #520 and Lewis Dunn #577:

Did you REALLY read my post @ #372 as telling folks not to be here? Boy, I must be slipping. I'm the guy who talks about the CF table and the welcome mat. I read it again and still don't get that.

So I'll take another whack. In order to get to the comments blog one must click through. One must choose to go to the comments. Many of the CF pioneers no longer choose to do so. Matt G. was very clear when he signed off that the comments section was no longer attractive to him once it expanded beyond the core of intense fire-breathers who populated it in the beginning. Larry Lindenman tired of the politics and interpersonal battles that took place here. Eugene Allen has dedicated himself to his own affiliate and continues to help folks on the Board. All have chosen to NOT click onto the comments, but as far as I know at least Larry and Matt G. are still front page guys. My point about the comments is that one can be a crossfitter and not be a commenter. Nothing more. For me, the things that make me unhappy make me feel worse than the things that make me happy make me feel good. Once I identify something that makes me unhappy I simply avoid it. YMMV.

Stay here on the comments or not, I'm indifferent. But for heaven's sake, stop the program because of the comments? That's nuts.

As I mention on the comments 5/11/08, the particular issue at hand today IMO is so tangential to what we have and what we do here that it is trivial. Want to have a substantive discussion about virtuosity vs. intensity, the nether zone where technique breaks down and it's all desire for the result? Want to talk about form, and when form trumps intensity, and how better form + intensity = better results? I'm in, and judging by one of his videos so is Coach. On further review that may be what Ben wanted to throw out there, and my post may have been a little on the "too sensitive for my own good" side. But this other crap, on a fitness site where the front page is chosen by a woman, where it's not a work place or government office and no one's livelihood or safety is at risk?

Trivial.

24:50 80#

13:47 as Rx'ed

I suck at pullups, still doing the jumping and holding it for a few seconds. I have to gain more upperbody strength. I notice almost daily I have new goals to aim for with CF.

f/36/137/5'2

45 lbs thrusters and jumping PU.
Fran - 4:55

It is HOT here in Florida today! Going up to 91 degrees!

F/34/143/65"

CFWU X 3 -pull-ups

45lb thrusters
jumping pull-ups 3" from bar

12:30 - tough

13:15

good news. foot healing.

bad news. tweaked left arm on OHS bailout.

no fran. too painful.

jackie
1000 row
50 WB #12
30 pullups
7:50
limfac: row form

first fran workout.

3x cfwu

as rx'd:

12:57. pullups went well. need work on my thrusters.

2 Mile run
15:24
Then Fran
8:50
Then
50 Situps

Bingo #578

Hmmm, my comment was a general one about a specifically quoted section in Gretchen’s post and had nothing to do with anything you had posted. To be perfectly honest, I scan the posts pretty quickly and don’t always read longer ones in their entirety. Gretchen’s posts caught my interest; yours didn’t. But I just went and read it.

First of all, you make my point exactly. Maybe I should have been clearer, but I wasn’t suggesting that people are told to leave Crossfit. They are repeatedly told, as Gretchen was told by you, to “DON’T COME HERE,” meaning, I assume, don’t come here to the comments page. And my point was simply that I never see that sentiment expressed by anyone from HQ. They seem to welcome, or at least tolerate, people who choose to come to the comments page and object to what has been posted.

In your last post, you said “Once I identify something that makes me unhappy I simply avoid it. YMMV.” You bet MMMV! You are one of the very best flock members out there, and I’m sure will never rock Coach’s boat in the slightest. But there are many people who, when they identify something that makes them unhappy, choose to try to effect a change, perhaps by voicing their opinion about a practice they find objectionable and suggesting that it should stop.

I fail to understand why, in a community where so many members clearly pride themselves on toughness and individuality and standing apart from the masses, there is so much resistance to hearing out objections to the status quo.

And, by the way, why on earth would you think it convincing to reference the behavior of Matt G and Larry L?

13:23 as rx'd

(Slower than last time, but first time to do Fran as prescribed.)

M/24/180

rx'd 6:43, last time 4:40 or so. attribute that to the effects of finals

35 M 165#

As Rx'd

3:10

15.30

27/m/184.5

As rx'd
6:48

15.30

AS RX'D 2:53 PR

dsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsds

41 M 190#

CFWU 3X

Did this on Sunday...a day late, but I want to be able to find my time for next time we do Fran
3:58, 9 sec. faster!

dsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsds

M/29/5'10/205

Xfit Warm Up - as rx'd

Back Squats:
145x10 - Warm up, 2 sets
225x10
285x10
315x10
345x5
380x5

Fran:
Subbed 2 55# Dumbells for Barbell on Thruster
Pullups as rx'd

Total Time: 10:36 (unadjusted for time spent trying to get from where I have to do thrusters to where my pull up bar is.)

Final Result: Misplaced my @$$ somwhere between the 2nd and 3rd sets, and after about 20 hours of rest I still haven't found it. Appears that Fran and Squats in the same day is similar to committing Seppuku with a spork...

#465 k9thatbites: Good point.

At CF, Woman in skimpy top = Shirtless male.

Both, are vying for visual attention. To plead "performance enhancement" is an ignorant denial of vanity.

Personally, I think vanity is a fantastic motivator for fitness.

Of course, excess vanity is ugly.

2xcfwu

3:35pr

First "real" day back in two months.

Daryl 36/180/5'9" 11:55 75# Thrusters / Jumping P/U
Chris O. 23/224/6'0" 6:45 75# Thrusters / Jumping P/U

3:47, pr by 10 sec. at st. 5. Knees feeling pretty good.

Class workout @ Brand X

Partner workout: 3 min on 1 minute off. One partner working at a time.
2 rounds for total reps of

Thrusters 65#
Tire Flips
Push Ups
Pull ups

Big Dawgs 95#/65#
Pack 65/45
Puppies 45/25
Buttercups DB thrusters

Age 52/BW 250# "FRAN" subbing single arm thrusters using 55# "big bar" 21/15/9 per side, pullups as rx'd (16:21).

Lewis Dunn #587:

Thank you for your considered and cordial response. I don't agree, and don't believe that you have read me correctly, but perhaps we'll need to smile, shake, and leave it at that.

I have a date with some OHS...

Third WOD, first Fran.

Reduced thrusters to 50# (2x25# dumbbells) to work on form, had to kick-up assist into the pull-ups after the first 10. Time 17:30.

And this is after a full year of 2-3x weekly visits to a McGym :(

M/25/135#

As Rx'd

11:45

Tried to do this as RX'd as the gym was closing, and it did not go well.

Did the thrusters at 95#.
I was actually able to do these, though there were a few that were less thruster and more get-the-bar-barely-uppers.

Once again, the pull-ups destroyed me. Was doing dead hang pull-ups...but after about a dozen, I have to break them up into a few at a time. I don't think I fully completed any of the pull-up sets.

So, getting through all the thrusters and maybe half the pullups took me about 10 minutes.

m/26/215/6-4

As Rx'd

3:44 PR

previous PR was 5:57....over 2 mins off. I'm happy

34 M 195

As Rx'ed

4:40 Min

well guys & gals my fran time really sucked yesterday. it came in at a whopping 14:41. that is rough. the facility i was in had sub-par pull-up bar and too many mirrors! these are not excuses. performance is still performance. fran as rx'd. i will definitely show her next time. loved the gx team video.

**************
**************
M/31/5-10/200
-2mi w/u..stationary bike
-FRAN as RX'd: 5:39
(does it matter if I started w/ pull-ups??)
-4mi run 29min
**************
**************

12:17 as rx´d. >4 min better than last time.

as rx'd

9:24

31/m/5'8"/175

3:51 pr

good job mec86!

as rx'd

5:39 (pr by 6 seconds)

12.05

mom sub 30lb thrusters and bench dips 9.00

m/26/180

16:35

Allison,
I see from the video you've been working on your 1000yd stare. Nice.
~Nick

27F/5'8"'170

Fran

55# Thrusters
Pull ups with 50# on Gravitron

5:16

17 seconds than last time and 10 more # on thrusters - grip was shot afterwards
happy with my time but not happy that I keep gaining weight - not sure why

25/m/6'/165#

CFWUx3 (-) pull ups, back extensions (+) 15 push ups per round

As rx'd:
12:12

30/m/185
Fran as Rx'd, 10:37

M/29/205

Still can't do more than one pullup, but used an assist machine.

13:20

11:48 as rx'd, except all sets broken.

kipping pullups, shoulder pretty sore, might need to back off a bit

21/m/165

Pullups on rings. So much harder than on a bar, the rings kept slipping down which made kipping impossible.

6:26 (normal Fran is 3:31).

This is too much work for a woman. The only hard labor a woman needs to do is ironing, cooking, vacuuming, and the occasional lifting of children.

44/m/159#

Thrusters scaled to 85#
Pull-ups unbroken, thrusters broken

9:45

Way off PR. Felt horrible. Lame.

Jeff @ home
2:44 (pr)
Full extension overhead, but probably could have gotten my head through a little better on some reps.

Charity
2:50

Speal Wifey-
nice work on the all kippers-
Nadia-
strong work on heavy fran
cleverhandz-
I'm speechless. I don't think I'd live through that workout.
Jenny O.-
I'm waiting for your PR post!
-C

8:58 RX. 2nd time w/ Fran. Pretty sure the first time was 16+ Min.

"Fran" scaled to 67# thrusters
4:04

29 yom, 180 lbs

4:47 (pr) as rx'd

7:41:80

41 seconds slower but used #30 barbell (#10 more) than previous time. Pullups still on gravitron, but also tried to do some warm-ups and post WOD deadhangs - working towards that first deadhang!

As rx'd -

5:02

13 seconds slower than last... pissed.

worked on the house all day.

As rx'd

10:46

First Fran look forward to improvement. Some of these times posted are sick!

28 yo male 180#

as rx'd
3:22

As RX'd, CFWU x 2

7:07

M/31/6'1"/218

75 lb thrusters
jumping pull ups

5:59

My first Fran.

9:34

32/m/210/6'5"

8:04

2:15 slower than last time. Something was flat out wrong with me today, I just didn't have it. I felt like crap going in and felt even worse while doing the workout. Terrible...

Ok, so the last time I did Fran I did 18-12-6 95 lb. thrusters w/ jumping pull-ups. I wanted to do pull-ups on the gravitron this time, but it's nowhere near the closest barbell and there's no room to move a barbell next to the gravitron, so I decided to do jumping-pullups again, but I increased the reps up to the standard 21-15-9.

Last time's Fran (18-12-6) - 8:04
This time (21-15-9) - 10:50. The 36 rep split was 7:48, so I beat my old time by ~15 seconds which doesn't seem that great, but I think 21-15 is a lot harder than 18-12-6, so I'm satisfied.

Jeff & Charity

Thanks for the encouragement, but good heavens you two cranked it as well!! Great times!! :)

M/23/185lbs/6'
Firefighter Fran 17:55 (Full gear - on air)
...pretty damn tough, personal best for Reg. fran is 7:22

47 5'10 200

cfwu minus pull ups

10:50

as rx'd 7:45

CFWUx3 @5 reps/set

as Rx'd
6:16

13:20 with 135lbs thrusters

34/M/6'2/191

Stretch/Run through reps w/o weight

As Rx'd. - 7:30 (Prev. best 8:52)

6:45 as rx'ed

done last nite 5/10/08

26/f/5'2/131#

warm-up run 400m, cfwu, warm-up thrusters 3x5 @ 65#

WOD: "Fran"
21-15-9
65# thrusters
pull-ups

time = 3:30 (pr)

shaving 25 seconds off of last time required 100% more intensity and focus. end result = i now know wut the "Fran cough" is. sheesh i wuz wheezing for 5 minutes after, and then had this nagging dry burning scratchy cough for the next hour. amazing how such a short workout can completely thrash the airways.

Just so happened I Fran'd it on 09MAY

5:41 (PR)

M/35/165
As rx'd: 15:26

"Fran"

as rx'd 7:05

Over 3 minutes off my pr. Last time 3:50!

Oh well, there's always next time!

32M/5'11'/182

@#$% first Fran!!!! As Rx'd 6:36

"Fran"
As rx'd
Time: 5:09

Way off my PR but this time I really concentrated on full ROM Thrusters and kipping pullups.

Thanks Coach!

M/32/215
As rx'd
PR 3:41
last pr 4:07

M/23/155 GregAWU

As rx'd, thrusters to medicine ball: 5:13 PR

M/40/6'2"/205

8:50

20080511 1730
CFWU 15 x 3 (5 x 3 PUs, 10 x 3 push ups, 10 x 3 ring dips)
WOD080510: 'Fran': (21-15-9 for t) Thrusters (42.5kg), PUs; as rx'd in 9:50...
not sure what happened...wasn't feeling it. I think a general lack of PUs in the last month to blame.

48/M/215

Took an extra rest day, but I did it a week ago at the SD cert. 6:20

41/m/205#

FRAN as rx'd

new pb 7:20

did three rounds....of each!!! 21, 15, 9, 21, 15,,9, 21, 15, 9!!! with pullups!! pays to read it i guess!!

as rx'd:

4:29

3:58 as rxed.

bar taken from the rack

8:02 same as last time

disappointing but still good times

as rx'd

3:37 (PR) by 0:03

at rx'd
10:30

My first 'Fran'
As Rx'd: 6:30
Way harder than it looks!

My first 'Fran'
As Rx'd: 6:30
Way harder than it looks!

m/40/205

jumping pullups

6:01

I always get kick out of the fact that "free speech" is interpreted to mean only "I can say what I want" and not "you can also tell me to shut up" - that, too, is also a form of speech and opinion.

Lewis - you have totally missed Bingo's point. You also seem to turn his reference to Lary and Matt Gags into some kind of support for whatever "behavior" you're referencing. I think his only point was that you can be a CF'er and not comment here. Sometimes, work schedule runs in the way and I go weeks or more without posting, but I'm still hitting the WoDs and tracking my times meticuolously. I think that's Bingo's point.

As to Gretchen's, irony is so ironic. She thinks this is all great, provided that the content is something that she finds agreeable.

An excerpt:
"But even though I love the workouts and the way I feel afterwards, I'm not sure I'll stick with Crossfit, and posts like these are exactly the reason why. If I don't feel like I can be in Crossfit's public spaces without the sexual parts of my body being evaluated by strangers, I probably won't go to an affiliate. I certainly won't go to a certification, because that would mean lots of photographs and video that could potentially be used like this. And the end result will be that my progress will suffer. Chances are, I'll get bored with the lack of progress and eventually quit."

And the coup de gras:
"CrossFit is not about providing a place where men can ogle women. CrossFit is about 'forging elite fitness'. And there is nothing about commenting on the sexual parts of women's bodies that forges elite fitness.

So I will repeat: these sorts of comments can create a hostile environment that is not beneficial to CrossFit's goals. In fact, I would argue that it runs counter to the ideals of "broad, general, and INCLUSIVE" fitness. And seeing a picture like this chosen to be the representative photo for a video about CrossFit women makes me wonder, as several other people have mentioned, what exactly the intention behind choosing this photo was."

There's another line in there implying that Hqs should do something about these kinds of comments, as well. Irony, anyone?

Lewis - this is pure advocacy of censorship here in a non-governmental forum. And you can already hear the language of the aggrieved in Gretchen's post - "creates a hostile environment". Afghanistan and Iraq are hostile envrironments. Gretchen is saying that pictures that show cleavage, and posts commenting on that, are so beyond the pale, IN HER OPINION, that they should not be on here. Hey, wait a minute, that's what YOU'RE COMPLAINING ABOUT!! People telling others to "be quiet" because of what they said.

Hmmmmm, kind of funny, no? Pot, I'd like you to meet the kettle.

And by the way, I was wondering when Gretchen was appointed to the Board of Directors to decide what CrossFIt was "all about"? The message boards have a lot of stuff that has nothing to do with fitness. The affiliate blog says "forging elite community". And on and on.

Nice hooters...

M34/87kg

CFWUx2 -P D8
WU: 25kgx7

Thrusters 40kg (30kg)
Regular pullups.

27min. Pullups is really slowing me down even though thrusters were heavy too.

23/m/172

As rx'd

5:48

Dale #669

In defense of Gretchen I have to say that you just don't get the point.

The photo is front, top and center on the front page of the HQ website. It's NOT in the messageboard section. IT's there in your face when a 'client' accesses the site.

If Crossfit wants to become a frat boy club, then be ready for the consequences. that being your women clients going elsewhere.

Does Crossfit want to be a class act or just another fitness organization that uses the lowest common denominator of promotion? Just like your ill regarded competition at the "globo gyms".

It's CFHQ's decision to post photos like this on the front page. In doing so, they will alienate active members. If CFHQ is okay with enticing frat boy mentality and offending many crossfitters, then keep it up. You may set some new objectifying women PRs.

F/24/130

First Fran. 45lbs/assisted pullups. Watch stopped somewhere in there, workout buddy says about 7min. While not as Rx'd and not quite timed, I came close to puking in the gym, so I think I got a good workout. Good stuff.

11:08

14:53 @ 115# thrusters.

Did this after cruising the skyline trail w/ 20# rucksack. 30 days till Ranier.

35/m/70/175 as rxd 12:01

10:36

24m/176/6'1 Lewisville, TX

Had to do this one on Sunday. Last time I did this, i got a 7:-- at the GSX cert. Nicole was my counter! :)I thought I could squeeze out a 5:--, but apparently I shot my mouth off too soon. So I got to find out that she's pushy....hahaha. jokes! So on Sunday when I had the chance, I gave it my all and came out with a new PR...

TIME - 4:49.

Pretty happy about that one!

CFWU*2 w ohs, dips only one of the times

Fran 20.43

My return to crossfit felt good. Once I was done...

Scaled thrusters to 65#
7:17
1:03 better than last time. Could have gone heavier.

9:29 subbed w/jumping PU

40kg not 42.5Rx'd
7:10
Kipps on smith - forgot to add weight to either end and it came crashing down after the first 10 or so with me under it. A welcome if unexpected breathing opportunity.

As RX
5:47 (PR by 1:38)

5:47 with 75 lbs

M/35/180

5:10 as rx
Terrible. Almost 2 min. off my PR. Lots of breaks on the pullups.

20.57 - but only did one round.

Dale #669

Regarding missing someone’s point, please reread my posts. While I am surprised at how often members of this community will tell someone to “go away,” I was absolutely not telling anyone that they have no right to do so, only that it is worth pointing out that such criticism never (as far as I know) comes from HQ. From my second post: “And my point was simply that I never see that sentiment expressed by anyone from HQ. They seem to welcome, or at least tolerate, people who choose to come to the comments page and object to what has been posted.”

As far as my reference to Matt and Larry, it was not intended to be support for anything. It was a legitimate and very simple question.

“Lewis - this is pure advocacy of censorship here in a non-governmental forum.” This is an HQ owned and controlled site. Telling them that they should not post certain things is not asking any entity to censor another.

Have a good workout today.

CFWUx2
Fran as rx'd - 9:40
Wow. What happened? Two minutes WORSE than my last time. And I was hoping to go sub 6 this time! Biorhythms must've been off or something.

m/53/180
8:50
off PR by 1:38
One of those days where I wasn't mentally very strong.

I'm doing Fran tonight after work, so unfortunately I'm not posting stats. I've just spend some time reading some of the comments on this page and I'm dismayed at the amount of negativity and anger in some of these comments. I'm not going to go back through them all to comment on specific posts, but here is my ten pennys worth: To the girl in the picture - you look great. To Gretchen - freedom of speech is great, but don't get stressed over other peoples comments. It's not worth it. To Ben - everyone starts somewhere, even Marines. To everyone else - keep doin what your doin and have fun. To Crossfit HQ - all I have to say is thank you very much.

As RX'd

4:40 (PR)

J- 5:05 (PR)

Still can't break that 5 min mark.

13:00 Flat

m/6'/43/185

As RX'ed 9:50. Previous Fran 10:15

4:45 as rxd.
Beat my PR by 26 seconds!!

Not bad for a Monday.

165/29/m/5.9

14:23 as rx'd..mehh

as rx'd 7:32 pr by 2:31

as rx'd

3:38

1st Fran as rx'd
14:36 - several breaks due to athlete inquiries... draw backs of training at work.

Cheers

Sean

M/33/170

As rx'd.

5:50

Fran as RX'd 4:56, beat previous time by 54 seconds!!!!!!!!!!!!! I LOVE Crossfit!!!!!!!!!!!!!!!

I'm not naive enough to think that anyone here would listen to me if I simply told them to "just shut up about the boobs already". That's why my point has always been that the accumulation of comments contributes to an overall hostile environment. I would however invite anyone who made those sorts of comments to consider how they would feel if strangers made those sorts of comments about their mother, wife, or daughter - not to mention how their mother, wife, or daughter would feel. Then I would remind you that the woman in this picture is someone's daughter, and possibly someone's wife and mother too.

I cannot stop anyone from making comments, though I can ask them to reconsider their motivations for doing so. As I said before, I am not speaking for CrossFit as a whole any more than anyone else has.

My point has always been aimed at those who care about the public image of CrossFit. If you truly don't care, that's your issue. But keep in mind that every time you work out with a CrossFit shirt on, or tell someone about CrossFit, you are representing CrossFit for the people you interact with. When you post here, you are contributing to the overall impression of CrossFitters as a group that a visitor to the site can see. If a person comes here and sees that a fair number of CrossFitters think that "yay boobies" is an important part of CrossFit, they may decide to go elsewhere. And if you care about CrossFit as a whole, that should matter to you - even if it's to recognize that "we just don't want those people here".

The only response I want from CrossFit HQ is better choice of pictures in the future. I of course recognize that they are free to make their own choices on the matter. But the choice on their part to post pictures like this concerns me, because there doesn't seem to be a good explanation for choosing this particular picture out of all the ones in the video. If the goal was to show the strength of CrossFit women, dozens of others would have served that purpose. If it was to show "the sexy side of CrossFit", why not put up the picture of the woman in fishnets - a picture that is obviously taken and submitted with that goal in mind? As others have commented, this picture does not seem to show off good form - and if the goal is to show exertion, not form, other pictures would have done so just as well.

The message that this picture (with the man in the background who at least appears to be staring at the woman), and the accompanying comments which could easily have been anticipated given past experience, send is this: If you come to CrossFit, and the sexual parts of your body happen to catch someone's eye while you are working out, people will evaluate them in public spaces and their behavior will not be discouraged by CrossFit. I find that to be a very troublesome message.

4th Crossfit ever; 1st "Fran"

used a heavier weight for the thrusters + kipping pull ups.

105# Thrusters
kip-pull ups

approx 12 minutes

Hmm...
Does anyone think that Coach didn't see this controversy coming? Perhaps, he may even have wanted to provoke this discussion? Hey, CF talks about Politics and Religion; subjects we are not supposed to speak of in "polite society". Well, if you've met Coach (I've only met him once so I don't claim to be a Biographer of the dude), you will probably come away with the impression that he doesn't give a flying F&#% about the mores of "polite society". So, I'm not surprised that he may have posted some photos of attractive CrossFitters designed to start people talking.
It is interesting to point out that some people seem to think they have a right to not be offended. Hey, if you don't like the comments, don't read them. Better yet, come up with a better counter argument than "I might just take my toys and go home because this is a 'hostile environment'." Waahh, waaah, waaah.
I'm going to go out on a limb here. I haven't read all the posts but is the woman who's photo set this conflaguration alight complaining? I doubt it.
Going further out on the limb, I'm going to guess that she isn't even offended. Why? First, I think she wants to be noticed. She is an attractive woman and I think she knos it. If she doesn't want to be noticed (or her breasts to be), why pay a hefty sum to have those protruberances "enhanced"? Maybe they are just wonders of nature? Sure, possible- if so, God has surely blessed her. Be they natural or not, she has chosen to wear clothing that can hardly be excpected to help her breasts escape observation. So, I think she wants themto be noticed. Maybe not commented on, but definately noticed.
If she is complaining, all I can say is, "Stop". I can't go into a bar at 2 in the morning wearing a tu tu and balerina slippers and expect to escape notice or avoi comments related to my sexual orientation. Does that make the bar a "hostile environment"? Hardly. By the way, a "hostile environment" to me is a place in which man or nature seriously challenges your ability to survive. It's not a place where people make you uncomfortable. I've been lost in East St. Louis, IL. Only white guy there. Got some seriously angry looks, some rude comments, and even a threat. Not a freindly place but hey, not a "hostile environment" either. Oh, was there overt racism against me? Yeah, there was. Did you see me protesting the next day? No. Those people were not going to change their opionion of white people because I start parading around with a sign. You want to change people, it takes a lot more personal interaction and many years.

If the woman in the photo is not complaining, it appears others are doing it for her. Why, because the feel that the very posting of sexual references is offensive? Hey, don't read it. I don't watch certain shoes on TV because I don't like the violence, sexual content, or even their political point of view. I don't expect the shows' writers to change their product for me, I just don't watch them. I don't stop watching TV, I just don't watch those particular shows.

Now, if the lady in question is offended by the use to which her photo has been put, she can always go the legal route. Does she feel demeaned or her reputation sullied? Does she feel that the published photos misrepresent her charactar in a libelous manor? She could easily just ask CFHQ to remove the photo or even go to court sueing for it's removal/monatary damages in a Libel suit. I kind of doubt we will see either one any time soon.

Now, I have refused to make any comments on the woman's anatomy. Not because I respect anyone's point on this subject or because I feel intimidated to silence. Just because, while I appreciate such sights, I think it rude to comment. Plus if you talk too much, hot chicks get self concious and stop wearing the outfits.

Well, to borrow from Shakespeare, it's all been "Much Ado About Nothing". A tempest in a tea cup as it were. Well, a titilating situation anyway.

Last three Frans, all as rx'd:

9:86
8:17
7:51

'Nuf said!

42.5kg (93.7lbs)

6:30

Two days late. I was drinking all weekend and should have hydrated more before Fran this morning. Missed the PR by a bunch. I think the last time I used 40kg and decided the 1.25kg weights were ridiculously small. Now I don't know whether they were a factor or not, but I'll definitely use them next time. I knew I was in trouble when I missed full lockout on thruster 21 and had to wait for it to stop bouncing, pick it up, clean it and do one more. PR remains at 4:55 with 40kg.

CFWUx2 (no PUs or dips, it was late after a full day that included a hockey practice, watching a little league game and then umping a little league game)
7:48
Less assist on HSPU but still had feet hooked on bar and helped as needed.

PS Skip the comment about HSPU, had this mixed up with Dianne. Everything else is accurate.

Tim:

pre: burgie, muscle-ups, GHD, GHR
wod: ~5 minutes (timer didn't start; used wallclock)

This WOD always (always always) destroys me, since I have a lot of trouble getting under 5:00. Unbroken sets of 21, broke 15, unbroken 9. Getting closer to doing it straight through (maybe break 4:00 then?).

23/m/185

as rx'd
5:46
PR by 4 seconds!

did this at 75# and jumping. increased weight by 10 lbs, which I was happy about, but at a price on time 7:37

m/30/226

1st round: 95 lb, 16 pullups w/o help
2nd round: 65 lb, 21 pullups w help, 2 sets of pulldowns
3rd round: 65 lb, 2 sets of pulldowns, 9 pullups w help

as rx'd
12:08

Just now posting my Fran time

4:55 (PR)

205 lbs., 6' 0"

Age 36
BW 184

CFWU 2x15

13:00

Waaaaaaaaaay off PR of 8:35. Looks like the lack of sleep and the drinking and general mayhem of the weekend paid off... :(

As rxd 7:29 PR Yhea

I don't care at all about CF fire-breathing hotties (female *and* male) being lauded as hotties. If they don't mind being ogled - more power to them.

What I *do* care about is posting pictures/videos of *horrible* form and not calling it out. I'm terrified to think that people might see that and take it to be an example of proper form.

42yom / 149 made up on 05/12/2008

4:43 as rx'd (2 seconds over PR)

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) exactly the same as last time. Very consistant anyway.

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

7:41. 7:30 is within site but I lost focus towards the end.

Compare to:

7:53

Jennie: 26 F 160# 5'9"
"Fran"
21-15-9 reps of:
65# Thrusters
kipping pull-ups

Time= 6:55

m/30/6'/245

as rx'd
unofficially 18:00

37/m/180/5'9" +4 lbs from last

As Rx'd 3:08, 10 seconds slower than PR

Notes: Looking for a PR after 4 days off on a scuba diving trip and much need rest for painful elbows and shoulders. Result...felt the bad diet from vacation, a little sluggish after days off. Plenty of strength and power, plenty of air. A slight pause just before the last set of thrusters cost me a record. Weird tingly feeling in the legs. Not walking away from this one indicates to me that nutrition severely affected this WOD.

m/29/193

As rx'd, 5:12. Way off PR, but I ran to the gym today. So not too bad.

M 35/226

as Rx'd

4:32(PR)

Thrusters all unbroken
Pull-ups first 21 unbroken, the rest all broken. caught the "Fran" cough again. love it.

CrossFit for 2 mos. now. amazing results with 70% effort on Zone. heading to Vegas in 3 days for weekend. when get back gonna start to crank it up.

Fran

F/33/115#
Subbed 45# for 95#

9:48

30/M/140

(2 days late -- 5/12/08)
CFWUx3

First Fran!
11:11

First Fran
12:14

20/m/150

As rx'd

10:17

Still recovering from recent food poisoning...didn't feel good on this one

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

9:31

5-12
cfwux3-pullups
burgwux2

"Fran"
14:21

as rx'd
thrusters - broken 7-7-7,5-5-5,5-4
pullups (kipping all 3's) 1st time not having to mix in jumping pu's

a little late I was moving home from college for the past few days so a little late but as rx'd 7:14

08.05.11
Fran w/ 65#

24/m/185

5:52 as rx'd

Anand S:

sub 55# thrusters
sub jumping PUs

8:33

Rebecca S:

sub 45# thrusters
sub jumping PUs

4:17

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
05/12/08 - 70# - 6:45 <-- Today

was hoping to increase weight and lower time again, but wasn't happening.

halfed it, out of CF shape: 3:26

as rx'd
6:29

As Rx'd 7:59
Woohoo! sub 8!
justin 33/m/215

As Rx'd:

5:10

(Best un-Rx'd "Fran" time is 4:26, but that was with 2 45# DBs, not a 95# BB)

3:19

27 min

Is it just me or am I REALLY slow??

WU: few mile run with dog, CFWUx3
WOD: subbed 2x40 lbs DBs for thrrusters (really did more push presses as getting low with BDs is tough)
Time: 1) 5:42 2) 12:36 3) 20:45

I'm unclear about this WOD: some times look like folks are doing 1 set of 21-15-9, others (like me) doing 3 sets; which is it?

Me too. are the times that are posted, for doing three sets of 21-15-9 or are they the average of each set of 21-15-9. It was my first time and it took me almost 40 minutes.
m/190/30

165/m/29

1st crossfit in fort st john...

620- strict pullups

4.13 for a pr

29/M/205

25M/5'8"/220

1st time

21-15-9
95 lb thruster
120 lb lat pull downs

12:20

Stew05/comment#740
Its 21 Thrusters
21 Pull ups
15 Thrusters
15 Pull ups
9 Thrusters
9 Pull ups
DONE! DONE! DONE!
If you are doing 3 rounds of this in 40 mins, you have my respect. That's one tough work out.

7:37 bah! vs
7:10 3/31/08
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 20/20.

7:20

Upper Respiratory infection killed my Fran this time.

Last time: 7:10
This time: 10:11 BLAH!

I thought I was 100%...I was w/o a doubt feeling like "Tina" today.

Sub 6 next time.

31/m/201

1st Fran,
17:35 @ 95 lbs and weight assisted pull ups (at the gym) @ 25kgs

14 kilo dumbbell thrusters, WA pullups x 6 plate

15:52

1st Fran, 9:12, 30lb dumb bells, all pull ups

Female r'xd 65lbs
Woohoo... sub 7min.
6:48,new PR by 30 seconds.
Once i get a sub 6 then i will start attacking the Boy's Rx'd weight

First CF Workout...Wasn't able to do any of the pullups YET! Well actually did 3 assisted pull ups and all the Thrusters with 10lb dumb bells.
4:15

Fran
BWT: 179
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: 16:43; last time 17:36, this was about equal to my best. Threw in a couple of power cleans because I do pullups in the cage.

31/M/190
WOD as rx'd 3:55

5:38
as rxed
pr

Thrusters at 77.5#

5:02 (PR - 0:15)

6:40 as rx'd

Made this one up on 5/12.
2/3 cfwu, double unders

Just under 4 mins. Not quite sure exact time as I have to go back and look at the video.

Lewis, I respectfully disagree, but not for the reasons you seem to think. I agree with Darrell, quitting CF because some knuckleheads comment on hooters? You guys haven't (to my recollection) been coming to the comments section long enough to make those kinds of sweeping pronouncements about CF as a whole. Do I like such drivel? Nope. But is it worth making broad claims about CF, Coach, Lauren, or the entire CF community because of a picture (See Corey's frat boy comment)?

No, I've met a lot of CFers, including Coach and Lauren for dinner on a couple of occasions, and a number of other people involved in helping to make this program and community so great. I'll give them the benefit of the doubt. Call me an apologist if you will.

40yoM/5'10"/210#

Did my first as rx'd, unassissted Fran today. I'm a couple of days behind. Hope to get caught up this week.

All sets were broken except last set of thrusters. Having trouble with the kipping pull-ups. Cant seem to find a rhythm.

Time: 12:12

There you go Waldo, a man of my word, I'll start posting.

85#
40# offset
8.50

2:09

30/m/255#

thrusters as rx'd
jumping pullups
8:08
last time was 9:24 while using the gravitron. today was a huge jump in progress

CrossFit Snohomish-Trainer *Jeff Vale*
as rxd
8:35

Schedule is all screwed-up - way behind on this.
42/F/114#

Thrusters - Began each set with 65#; dropped to 45# at 7,5,5 (for the 3 sets)
Pullups - Strict for first 5,6,5 (for the 3 sets) then dropped to Jumping.
Late night workout

11:34

9:02

Jumping PU.

male 30 5'10" 72kgs UK

as rxd
10.32

made this one up today

5:48 Rx - :20 improvement over 080331

as rx'd 13 mins

4:35

33/M/187

as rx'd
4:53

15 min 30 sec
90# pu on gravitron
first set of thrusters at 65# then down to 60#

7:39

27.m.6'5".230lbs

CFWU x3 -pullups

WOD: 6:16

broken pullup sets.
unbroken thrusters.

These women, who by the way are some of the most beautiful women I have ever seen, wear what they do because they have worked so hard to look as good as they do. Give it a rest. Guys take their shirts off and girls wear tight clothes. Absolutely nothing wrong with it.

29 yom 225#

#1. Took a week off and went backpacking at the Needles in Utah. Over 3 days we hiked 12 miles with over 4000ft. elevation gain/loss with a 38lb. pack on. Couldn't have done it without Crossfit. So thanks for that.

#2. Fran as rx'd. - 7:28 almost 3 min slower than my PR. That'll teach me to go backpacking.

9:45 as rx'd

M/180/35/70"

PR by 45 seconds. Actually really, really frustrating. 2nd Fran, thought I was going to do a lot better. My PU's are so much stronger than they were. Might be a technique issue as I used an EZ curl bar with 95# as opposed to 90# with 45# DB's.

1st time was pretty wiped out... this time I was tired but not nearly as wiped. Clearly need to up the intensity. Also had planned to switch to chins in the second set of PU's and forgot ;> Didn't have one unbroken set. Hopefully I learned something.

43/f/5'6

cfwu X 2

fran
45 bar
5:18

Missed some this weekend, trying to play catch up.
120 PUs & Dips this morning.

Fran as Rx'd this afternoon: 8:23.

37/m/241

jumping pull ups

11:38

as rx'd

4:27 pr

39m220

as rx'd, 12:20

a little tired from doing the 4x800m earlier but pullups the main time drag.

6:24 more than a 2.5 minute PR. 3 min faster than anything I've done recently. I'm chasing you Mike!

5:55 killed my PR by almost 2 min.

27 / M / 175

5:50(PR) as Rx'd

New PR by over two minutes from last time

31yo M, 162cm, 71kg

11:50

Shared the bar and lost a minute or so waiting for it, but otherwise this was a good run for me. Done after doubling up the OH squats and muscle-up workouts yesterday. Waste of a perfectly good rest day ... but I did enjoy my weekend off.

33/M/175

6:09 as Rx'd

PR by :26 secs

M/ 29/ 195/ 6'2"

4:02 (PR)

last time was 4:58
time before was 6:08

I lost grip... for the first time ever during pull-ups.

Finished the thrusters all the way through though for the first time.

I was toast for about 30 mins after..:(

AL: 8:49
Taylor: 8:55
Ryan: 14:21; 1st time with full 95lbs on all sets!

6:27 and holy **** I can't walk

Maybe not quite a full elbow lock at the top on some, but A2A all the way! Big improvement considering I'm finally getting full depth on squats and beat my last time (by a sec or two). PUs were shit today, though. First time I've ever broken my sets up. Really need to crank it and get this sub 6.

age 18 bw 170
4:10 as rx'd

33/M/194#

5:05 as rx'd

new pr 4:31 as rx'd

I've got a bad head cold too. I was dreading this thinking I wasn't even going to finish without passing out. Strange that I was able to get a new PR.

39/m/6'0"/275#

95# Thruster
Pull-ups (sub jumping)

10:10

That picture racks!!!

4:01 as rx'ed.

I missed this frantastic workout....I was a little distracted.

160/M/30

8:30-ish had to run to the clock, some one sunk my battleship i mean took my stop watch.

anyway this is a pr for me so i'm happy.

6:12 as rx'd

Did not feel good. No pain no gain I guess.

My clients are going to wonder what my problem is for the rest of today.

27/m/175

Fran as rx'd: 4:00

As rx'd 11:45. 2 and a half minutes better than last time which was 14:14.

m/181

Kristin R:

sub 75# DL
half-way HSPUs

7:36

BWT:158
65lbs thrusters
80 off assisted
:11::59

OK I have slack for a long time and trying to get back into this. last time dec. 20th

BWT: 150.5
70lbs
60 off assisted
:13::04

41/M/170#

As rx'd

First Fran

9:15

(done 5/12 after 5 rest days)
17:15 as rxd (5 mins. over my PR)...160/179
Split rd. 1 into 7's, rd. 2 into 5's & rd. 3 as needed. Only my 2nd WOD in as many weeks and it shows.

m/37/175/6'2

as rx'd: 6.57

two seconds of my pr. Had a wicked sinus infection so I'm liking my time. Except that I should shave a couple of minutes off my time ;).

As Rx’d
9:01

Today was one of those "breakthrough days"

31/M/171

CFWU minus pullups

75lb thrusters
21 kips; 9 kips 6 jumping; 9 w/25 lb assist

11:40. Limfac was pullups, weight ok for thrusters.

M50/170

7:02

as RX'd 4:48
down from 6:14 last time

25/M/180
2nd Fran, 7:45

as rx'd:

7.59

36m/6'1"/200lbs.

As rx'd: 18:42

First time I was able to complete the pull-ups without doing jumping pull-ups -- huge hurdle for me. Almost have the kipping motion down.

Wow Fran was a rough one!

F/23/5'8"/165

As Rx'd:
65lb. Thrusters
14:56

First time I did this WOD without assisted pullups or jumping pullups!
(Thrusters probably took 4 mins, pullups probably took the rest...can't get a comfortable kip down without exhausting myself so I'm stuck doing strict until I figure that kip out and hopefully cut 8 or so minutes off the pull ups!)

Buttercup "Fran"
21-15-9 of
Light bar thrusters
Beginner pullups
5:52

7:20 first time...used 95 lbs and have only been crossfitting a few weeks...hope to post a around 5 next time....Brandon

5:59

42/170

Took a cycle off to rest and returned today. Didn't want to miss Fran.

5:25 PR

Last time 6:30

5:36 (PR)

(10:09 last performance)

I love the boobies, and the video.

Goal for Fran is Sub 4 this summer. There I said it.

Joe

JJ: 8:53

11:32

13:58

Better form on thrusters this time did full squats.

4:13 as Rx'd

35KG Thrusters. Pull-ups took nearly all the time. Down to 1s and 2s by the end. 14min.

CFWU x 3(sans pullups)

4:57 PR (6:06 last time, 8:45 1st time)

1st round -- unbroken
2nd round -- 10/5 thruster, 5,4,3,3 pullups
3rd round -- 5/4 thrusters, 4,3,2 pullups

swam laps after

2:28 felt great

m/37/197

First Fran. Wanted to get thrusters unbroken... got 15/6, 6/5/4, 4/5.

10:42

I'm sure the form on the thrusters needs work.

Rope jump + CFWUx2 (No PU's)

WOD as rx'd: 7.01

PR is around 6.30

3:46
45# thrusters

M/31/199

Quick did this then DLs. Per CF San Diego, made sure to get full depth on thrusters. Not my best showing otherwise, didn't even get my 9s unbroked. Proally just over 4 mins.

m/24/6'3"/206

as rxd with 90kg deads

12:00min

m/24/6'3"/206

as rxd with 40kg thrusters
9:45

above comment is for diane

26m/6'3"/180#

NNNNNNNNNNNNNNNNNNNNNNN

9:05

Stopped and talked to afriend for like a full 2 min but I desirve this time.

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M/24/195/6'1"

5:32 PR
as Rx'd
I think that is a PR by 4 minutes

5:55 PR!!

Time before was 8:39

M/33/201

11:06 PR

4:56, +.45 from last time.
Ouch.

BW: 183

Pullups were a mix of strict and kipping, palms out and palms in. Most sets were split.

14:41

Maybe Alex slowed me down, but I definitely need to improve.

As Rx'd: 8:30

m/34/5'9/176

CFWU - 3. 7 PU 1st set. 12 Push Ups last 2 sets.
2 sets superman raise.

No Burgener

6:14. Dedrick pushed me pretty hard with stopwatch. Work on pullup range of motion. Did pretty good job of imitating guy on video. Took quite a while to recover from this one.

Decrick 3:45

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

"Fran"

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

PU were broken bad. Forearms still sore from DLifts

14 minutes

M/28/190

late entry
5:08 PR!
pullups were pretty horrible though

34/184/m

As rx'ed

3:27 new PR...3:52 last time....

down 6# BW and getting into the zone...

12 minutes roughly. I had to push the button on the timer myself so lost some seconds. No kipping, I'm joining the Marine Corps.

M 35/64/160 Completed on 16MAY08
CFWU 3X15
WOD as rx'd 8:08 PR!
3:44 faster than last time.

1230-1300 no watch
last time 1350!
yes
wind was good, limiting factor: muscles

Rx'd
5:30
Really tired, sore from the last couple of days.

as rxd sub'd 25 dumbell

22 min

27+
mixed assisted/jpus

CFWU
8:20 (disappointing as I was hoping to break 8 minutes). Now for my excuse matrix...The pullup bar I was using was too close to the wall to allow a good kip. Maybe next time? Did increase the number of thrusters without a break to 15.
M/47/199/72"

m/40/244/6'

As Rx'd
7:15 pr

M/54/180/5'9"

Fran as Rx'd 13m20s. I figured out kipping pullups today! woohoo!

This was my first Fran. It was fun. I did the crossfit warmup plus stretching before and then some bench press afterwards followed by some yoga stretching. Total workout time was around 50 minutes.

18:05

6:47 slower than in February. That said I did real kipping pull-ups this time. I felt much better on the thrusters and there was my down fall. I should have broken the first round up into more sets. I started out to strong and blew my load and was just hanging on for dear life at the end. My kipping pull-ups are feeling much better it was largely a matter of grip today. I have a blister and my grip is just fatigued from yesterday's dead lifts.

EJEJEJEJJJJEEEEEJEJEJEJEJJEJEJEJJJEEEJEJEJJEJE
M/35/170
5:05

EJEJEJJJEJEJEJJJEJEJEJEJJJJEEEEEJJEJEJEJJEJ
M/35/170
5:05

EJEJEJJJEJJEEEJEJEJEJJEJJJEJEJEJEJE
M/35/170
5:05

EJEJJJEEJEJEJJEJJJEJEJJEEEJJEJEJEJJEJEJJ
M/35/170
5:05

28/m/173 as rx'd 2:21...thought i was getting close to opt only to see speal's 2:05.

46/m/160

85 lb thrusters

Otherwise as Rx'd

12:33

first crossfit workout

5:36

puked haha

m/35/200/6'

4:35

65 14min

m/28/6'2"/215

a week ago w/ 42.5dbs
9ish
It is amazing how much harder it is with dbs for me.

yesterday as Rx'd
5:18 pr by 1:20

12 min

meyer-6:28- all straight sets except last set of pull ups- pr holds at 5:46
g-11:50----pr6:52
edler- 9:50- 5 reg pulls rest jumping
p-55lbs- jump pull ups-14:46

Subbed 65lbs for thrusters.

11:01.

Still pretty slow, however it's almost 22 minutes better than my original 32:40 time 9 months ago.

28/m/187

rx'd as rx'd

9:39 (PR)

88888888888888888888888888888

95# THRUSTERS
PULL UPS
21-15-9

7:52 PR BY 3 SECONDS

88888888888888888888888888888

27/m/232

8:41

Rope jump + Greg's WU

WOD as rx'd: 7.03

PR is around 5 minutes

I must say that my jaw was on the ground from beginning to end of this video. The women in the video are a testament to hard work, passion, and enthusiasm for what Crossfit has given them. You are all beautiful and strong and I loved every minute of this video. More PLEASE!!!!!

CFWUx3
6:45(PR) (6:56 last time, which was PR)
-took 1 break on 1st set of thrusters, 2 on 2nd rd, and 1 on 3d rd

~ 6 minutes with bar 1. Felt strong on both.

5.20.08

catchin' up on posts...

Did this on on RX'd day, but at a weird globogym that didn't have a proper pull-up bar (only angled individual handles...), so the pullups were odd...angled chin-ups.

Thrusters were with 65 lbs, though, which is 15 lbs more than last time. Still, I could have done a lot better:

17:25

F/40/130

Rx'd 9:17

(24 seconds off my pr) just wasn't feelin' it today

F/40/130

Rx'd 9:17

(24 seconds off my pr) just wasn't feelin' it today

Last time: 4 min warmup jog
95# thruster 21-15-9
PU 10-9-6
14:20

This time:
CFWU x 3 (5 reps) no pullups
Fran as Rx'd 19:00

m/28/187
9:39
rx'd as rx'd

m/29/230
7:28

second wo back to xfit in about 2 years. good times.

33yom
sick with a chest cold.
as rx'd 11:55

stretch
cfwu x 1 (extra pushups and Ohs)
fran
7:37
thrusters (12/9,5/5/5,5/4)
pullups (21/15/9)

35:01 65 lbs. for thrusters / pull-ups as rx'd

43/m/166

As Rxxxxxxxxxxxxxxxxxxxxxxxxxxxx

4:31

PR! Better form on thrusters, starting to get good hip drive towards end, now limitation is stringing PU together on 2nd and 3rd sets

26/m/5'9"/170lbs
10:49

Didn't have a rope to do the workout for 5/31/08, so came back and made this up

11:00 as RX'd

The pullups are still my downfall--still doing dead-hangs, but by the end was breaking them up into ones and twos...

1st Fran
6:53 as RX;d (could improve thruster ROM)

51/M/150
75 lbs thrusters broken
Pull-ups assisted on rack in garage
~14 min.

12:17

As RXed: 7:07

38/m/65"/156#

20.17 bleagh!

CFWUx1, BW 130?

75# thrusters, kipping pullups 6:52PR

Finally broke 7 min; next time I hope to get under 6. Thrusters 12/9, 8/7, 5/4...next time try for 15/6, 15, 9. Pullups 21, 15/6, 6/3...next time unbroken. Last time I broke the first set but not the last two, so this time I aimed for unbroken but only made the first set. Still aiming to beat my old 5:37 PR for 65#, then keep moving the weight up.

bw244 did it as Rx'd for the first time ever, with kipping pullups (although probably only 10 total were legit, with my chin even close to the bar!)
10:11

26 yom 6'2" 155#

Pre: 2x push press 45#x12, 2x squatx12, 2x dipsx12, 2xpush-upx12, pullupx12

WOD as rx'd:

7:22 PR by 1:13!!

Kipping pullups on 9' bar and thrusters to below parallel to locked out overhead

9 minutes even.

Broke sets in 2

AS RX'D

9:40

Is this WOD 21 thrusters, 21pull-ups, 15t, 15pu, 9t, 9pu? I'm new and lovin it but still getting used to how the WODs read. Thanks for your help.

6:26 with 65lbs

you never forget your first time :)

i hurt...........alot............

This is my first time and i did the warmup (all three sets, no pullups) big mistake. I was sweating like crazy before the thrusters. I used 80lbs and managed to do 10-8-8. Pull ups 15-10-8.

Should i lower the weight or do less reps?

Just started CrossFit recently. I've gotta say I'M LOVING IT!!! I haven't been this excited and fired up about training in a LONG time.

I've decided to start posting publicly here so I can track my progress. Anything thing to do with squats I power through in no time, but my pull-ups are PATHETIC!!! Looking forward to improving on them.

Fran
95 lb thrusters and Pull-ups: 21-15-9 @ 27 mins

M/33/6'0"/195

6:40.

Pr still 3:40. Felt terrible today.

2:34 as rx'd

175# 21yo m

She's sexy because shes taking care of hereself and doing crossfit to give her that incredible body

45/m/195
11:15 as rx'd
Disappointing result. Shaved 1 sec off time yet ten pounds lighter in bodyweight indicates slight loss of power.Felt heavier this time.Right elbow still a little tender from last weeks murph.I was probably babying it and didn't push off bar at top of pullup.Next time will try harder.

22/m/oz me and me mate did tie 3:38

bw247
kipping pullups, 6:34 (PR). Mark judged that probably 10 or so weren't legit, but I'm still happy. Last time was 10:11, and was the first time without doing jumping pullups.

Goal next time - 6:00, and ALL legit, chin-over-bar kipping pullups!

m/ 31/ 6-2/ 245

7:55

Pull-Ups were strict to start, then jump assisted with a controlled negative. No kipping available/possible at work.