Alright, Fran!

Woo hoo - I was hoping for this one!

3, 2, 1, go!

they guy on the far right is drinking a beer...i guess he got a great workout.

joy oh joy. time to get tough and go sub 3:20.

LOOKING GOOD THERE EC!!!!!!!!!!!!

here we go. been working on thrusters. hopefully it will pay off. previous PR of 12 min. i want under ten

saaaweeeet. Feeling strong this week. I better get a big PR.

YES FIRST SUB 3 FRAN TOMORROW!!

LAST PR WAS 3:07 I KNOW SUB 3 IS COMING

M/19/172/5'9"

MIDN SAMUEL DAVID
UNIVERSITY OF SOUTH CAROLINA NAVAL ROTC
COLUMBIA, SC

here we go again!

"fran is my homegirl", i want one.

4 minutes of...fun.

Thanks Coach.

3-2-1- Go!

I shouldn't have looked before bed. I won't be able to sleep

woot

#11

so true!

First time for Fran...here I come!

Yay, Fran!.

Coach, we need more certs down here in the land of SEC football.

where do i get that t-shirt
"fran is my homegirl"??

Dang, I was just thinking that my pull-ups were crap and I needed to visit Fran again!

KK

I wish I was as "bad" as Jason is at my least favorite thing.

To get the "fran is my homegirl" shirt you really need to live in San Francisco ;). Only place its applicable, and I am lucky that I do.

Alright! I get to meet the infamous "Fran" lol

all I can think about is chest to bar, chest to bar, chest to bar! get some tomorrow!

Great, now I'm gonna have nightmares.

:D

Jason, use a shorter rope for tighter double unders!!

The Blue Moon in the picture is a classic! HA
And Fran is not my homegirl...

What is the difference exactly between thrusters and the push jerk?

I found Crossfit this week so hopefully this will be a good intro. I'm shooting for 5:30.

perfect timing

20/f/135

umm dont really think i can manage 95lb thrusters, i looked for the weight for women but could not find it. does anyone happen to know what it is, or how i can scale the weight??

29,
Try this link for a scaled workout...
http://www.crossfitbrandx.com/index.php/forums/viewthread/4651/

Fran it is then. After all, bear slapping is the only suitable alternate. Count me in and send the EMTs a warning order. I'm A positive.

#29
The typical Fran thruster weight for women is 65#.

=================================
TODAY'S FAQ
=================================
WOD = "Fran"
Three rounds, 21-15- and 9 reps, for time of:
95# Thruster
Pull-ups

This is three rounds of two exercises. The first round is 21 thrusters and 21 pullups. The second round is 15 thrusters and 15 pullups. The third (and final) round is 9 thrusters and 9 pullups.

A thruster is a front squat that moves directly into a push press in one fluid motion. As with all squats, the bottom position is at or below parallel. The top position of the thruster is with the bar overhead with fully extended arms. Think of pushing your head through your arms to where your arms are by your ears.

Pullups can be any grip you like (overhand, underhand, mixed, etc.). Dead hang if you like, but kipping is allowed and encouraged. The butterfly kip is supposed the fastest and possibly most efficient, but is definitely more of a skill movement. The bottom position is with arms fully extended. The top position has been to get the chin over the bar. At the recent Crossfit Games, the top position was to touch your chest to the bar. This seems to have pretty good support. Choose your poison.

Scale the weight on the thrusters as necessary. Using dumbells instead of a bar may be easier to do with correct form and require less wrist flexibility, but does require more stabilizers in the top position.

To scale the pullups, you can do jumping pullups, pullups with support bands, or body rows.

For examples of the workout, and the exercises see the exercises and demos page.

Is that the CROSSFIT GAMES winner on the far right in the picture?

ahh that's more attainable...thank you #'s 30, 32, and 33!

Holy smokes...what an assemblage of talent in THAT photo! Might also be the last known photo of Nicole pre-new 'do (thought no one noticed, huh? Not a chance!).

Only post-injury "Fran" was Games replay 2 weeks ago--9:58. Tomorrow's target.

oh fran...

...I feel like a kid on Christmas Eve. Is it tomorrow yet?

Evan #3
That guy on right drinking beer would surely kick all our asses. He might be drinking beer amidst a workout, but I can assure you if you knew who he was, you would feel sorry for making that comment.

freddy c

where were you in that wod? that thing was made for you!!:)

And hey, how 'bout a little love for jwb_atm_93 and this month's FAQ/pre-answers.

Strong work and many thanks.

ha the fact that that guy is the only one not smiling pretty much makes him a bada**

I knew it was only a matter of time before "Fran" would be the WOD. I cant wait.. I cant believe Im saying this, but Im looking forward to doing this tomorrow. Thanks, as always Coach!!!!!!!

Freddy C,

Where'd you get that kick ass Infidel shirt?

So I'm about 2 months into crossfit and am completely hooked. All day today I was sad that it was a rest day and couldn't wait for the WOD for tomorrow to pop up.

I just couldn't wait and after dinner some buddy's and I decided we'd go do Fran (as if our shoulders and legs weren't tired enough after yesterday's WOD). So right as we finish I pull up crossfit on the blackberry to find that we just did tomorrow's WOD w/o even knowing it.

Looks like God is telling me I need a rest day after all!

Anyways, as Rx'ed:

M/23/180/5'9"

10:30

Are we going chest to the bar on this Fran or chin over the bar?

Yep jwb_atm_93 outdid himself on this one.

Indeed good work

Fran always shows up on the worst days for me to possibly do a workout..BUT i still love her no matter how much pain she puts me through.

Mmmmm..Fran. Barfalicious!

Dutch, knocking back a cold one I see. Do they get Lone Star out there in 'lib-rul' California?

had to cut the 95 lbs down to 80 half way through second set.... just wasn't going to happen as Rx'd today.... ended up with an 8:50 though, so i'm pretty sure with a little practice i'll do it Rx'd under 10.

and i almost met pukie.

Dutch, knocking back a cold one I see. I hope they get Lone Star out there in Lib'rul California!

Ken C.- Haha!

I hate Fran more than double unders. The good news is I swore I would never again do Fran as rx'd. Who knows how I will play this one out. Maybe a heavy thruster or dead hang pull-ups. Anything but rx'd!

By the way, for those (like me) who wanted to know the reason behind the Girls' names, here's a quote from an old CFJ about six of them:

"According to the National Weather Service the use of 'short, distinctive given names in written as well as spoken communications is quicker and less subject to error' than 'more cumbersome' identification methods, so since 1953 storms have been assigned female given names.

This convenience and logic inspired our granting a special group of workouts women's names, but anything that leaves you flat on your back and incapacitated only to lure you back for more at a later date certainly deserves naming.

....

Only by repeating workouts can we confidently measure our progress. We've chosen to repeat those workouts most challenging, formative, and expressive of the Crossfit fitness ideal, and these ladies fit the bill."

Fran was one of the featured wods.

Board up the windows!

Freddy, do Fran with burpee pull-ups, it's not as rx'd :)

Ouch! Oh, and just because it was my idea doesn't mean I'm going to do it

i can't wait!
i've been looking forward to seeing fran again.

have fun everyone!

SWEET! My first named wod! WOOT!

Wow, got to get one of those shirts! " fran is my homegirl"

Ok, been doing CrossFit over a year now, WODs as rx'ed, and Zone for about 6 months, and I have to ask, how is everyone getting so...um....HUGE??

Speal
killer idea with the burpee pullups! daaaamn good way to increase the metabolic/cardiovascular loading! I might just have to give that a burn and see how it stands up to my Games Standard Fran.

Oh man! I did a max set of pullups tonight after a trainer @ the globo gym after some slap D!*k trainer tried to lecture my wife about training her. I wrote down her WOD and was recording her time and the guy got his panties in a bunch b/c he thought she was paying me to train her and threatend to stop us from working out together. The only way for me to channel my rage was to do a max set of pullups (a PR of 27 w/a crappy kip). Hope this doesn't effect tomarrow's Fran...I think about what that tool said, that should get me to hopefully sub 4 min (4:32 last time). Sorry for the rant.

that workout was almost as terrible as fran. thanks again to all the level 2 cert trainers, and trainees. it was a great time and very enlightening. look forward to seeing all you guys again soon. -travis.

first true named WOD

14:39 (most jumping pullups)
Need to work out with others, hard to push myself by myself.

M/27/210/6'5"

First of all, the guy on the right with a beer has never actually been seen working out. I've heard him talk about but never a sighting. I heard there might be one tomorrow... we'll see.

Drew,
Would you expect anything less?

Speal,
You are an evil genius. I'll do it with you next time we get together.

Feddy,
Don't be a pu**y. You know what to do.

-Dutch-

EC, wow! very strong, nice work! Looks like it was a star studded cast at the level II

Have Fun, Train Hard,

Billy

Yes! Fran is the bomb! Ass to ankles and chest to bar baby!

It's going to be a late night.. Knowing I wont be happy w/anything but sub 3 is going to make it longer.

Im heading to Pemberton Music Festival (British Columbia) this weekend from Calgary, and so I'm gonna do this to try and makeup for lost WOD's:

50 Body Weight Deadlift
50 Push Ups
50 Sit Ups
50 Thrusters (half body weight)
50 Tuck Jumps
50 Hang Cleans (half body weight)
50 Free Body Weight Squats
50 Chin Ups
50 Box Jumps (18")
50 Knees to Elbows (or knee raises)

Bingo Comment 40, how about some applause for jwb_atm_93, I'll second that, thanks man, that kind of posting really helps day after day, thanks JWB_ATM_93. By the way, is that really your name,its kind of difficult to say...

Josh Wagner, comment 45 chest to bar or chin to bar on Fran?
The crossfit standard is chin over the bar. It was chest to the bar at the games to throw in a little something, something, to catch people off guard and, I believe, to even the field. Whatever you do, just blog it so that you know what you did when you look back at this one in a month or two, or three...

Speal, comment 53, you are truly a man with an evil mind, burpees with Fran... I almost lost my dinner just thinking about it.

Have Fun, Train Hard,

Billy

MarkUSMC, comment 65, I like your style and I will be doing the same tomorrow. If its going to s_ck anyway, you might as well go all the way.

Have Fun, Train Hard,

Billy

Oh wow, I just read my last Fran WOD from the link provided and I forgot that I did "Bag of Fran" last time.

Freddie C., Speal, Bingo, jwb_atm_93(or however you pronounce that name), and anyone looking to not do Fran "as Rx'd", take a look at my last Fran post and do "Bag of Fran"... total @ss kicker.

Have Fun, Train Hard,

Billy

CTB at Hc2

Well I was going to head to bed but Fran calls for late night fun. 3,2,1 go......

Adrian is EVERYWHERE. Good workout tonight, by the way.

i feel i'm ready to get sub-10 mins tomorrow
:)

I just heard from a reliable source.. that CrossFit is making its first 2 action figures...

the Pat "da manimal" Barber and the Eva "licious" Claire action figures.

You can get a special edition Pat Manimal doll wearing a "I Love Tony B." t-shirt and is carrying 2 of Tony's camera bags. But this is a limited edition doll.

stand by for more details

I didnt know Andy was posting under the name Sam Nix...

Evan #3
That guy on right drinking beer would surely kick all our asses. He might be drinking beer amidst a workout, but I can assure you if you knew who he was, you would feel sorry for making that comment.

all though there will be just two crossfit athlete dolls coming out there is also a crossfit media doll coming out! There wasn't enough money in the project for two separate dolls so the Sevan/Cary doll that is coming out will be nicknamed "the beast with two backs" which is an accurate portrayal of the two wrapped up in there late night "editing". Look for it in stores...

I was just telling Freddy my issues with Fran 2 days ago. Her and I have never really gotten along. Maybe I'll try a different approach tomorrow. A little sweet talk perhaps?

Speal, Freddy, Dutch, you're all madmen. If I see any of you, please don't hurt me. Friggin psychotic mother F*%$#rs

Thanks a lot Speal. Dutch will call me a kitty if I don't do the burpee pull-ups. Burpee pull-ups it is!

38m 185
6:00 (5:17 is pr. weak sauce)

E.C. that's a killer WOD, my girl!

Pat,

I know you are feeling a bit modest about the doll set.. that is why I did not want to mention the "Media Doll House" that will be available for X-Mas 2008.

It is a beautiful wooden replica that comes complete with the T. Budding "Main House", the "Do my bidding slave Video Gym" in the front yard and the "Manimal Dog house" as the rear unit.

As you might imagine, this replica was not easy to produce and yet the attention to detail, is amazing.

If all goes well, there will also be a Ducth and Brewer doll hidden in the "dog house".

I think I'm gonna have to try In-n-Out Fran.
http://media.crossfit.com/cf-video/CrossFit_InNOutFranEdit.wmv

Or maybe Chipotle Fran

Question:
As i have just one bar for the thruster and i like to do the fran with a buddy. Can we switch so one begins with the pullups the other one with the thrusters???

regards

m/38/6'3"/220

as rx'd 12:43

the pull ups killed my time

This is my second week of crossfit, and the first workout i did was Fran, i finished in 6:51. I am really interested in seeing whether 2 weeks has made a difference yet.

Also wanting to let Dutch and Speal know, that im coming for them. They may be mad men, but im just too stupid to know when to stop. And one day, maybe i will be at the top.

M/39/170/5'10"

Ugh. I did Fran on 7/7, the first time as Rx'd with the 95 pounds. Holy cow. Sooooo sloooow. And I tore a hole in my left palm (which hurt, but was kinda cool as it was my first tear). But then I was traveling and took two weeks off. This is going to kill me tomorrow (today).
3, 2, 1 indeed.
Joe

Love'em or hate'em,
Cannot live without you girls,
Fran, you complete me.

Fran

84lbs

5m 53s

Fran with 66lbs

5:05

Shoulder better, so will go heavier next time

Given extra impetus because some thieving creep filched my gymbag from my car. Why would you bother???????

I want to be Adrian Bozman when I grow up.

Nice T-shirt!

MY FIRST FRAN....HOLY CRAP.....I CANT WAIT

M/43/6'6"/270

M/17/6'0"/175
I did Fran once before but with 65lbs(took 7min) I just did the 21 rep round today with 95lbs then notced i forgot to start the time. I think I will do it later but stick with the 65lbs, i'll try to dominate my previous time!

DAMMIT! forgot to start the time and did the first 21 reps! that was my first Fran as rx'ed. I think it's going to dominate me...

po, comment # 88, very nice haiku.

Did the Filthy 50 today at the box, got a DNF because I had to go to work. Stupid work. Just because I signed a contract and sworn statement saying I would die for my country does NOT mean I'm happy being pulled from my self-inflicted torture.

Dueces.

@ Alex
# 84

If you only have one bar the best way to finish this wod in a reasonable time is: one works out, the other pushes him to the limits and counts at loud, updates him on time etc...

(De beste manier om deze wod door te komen met jullie 2 is dat er maar 1 bezig is en de ander hem aanmoedigd. Een beetje geschreeuw kan veel aan je tijd verhelpen)

I'm going to do this one scaled, only 66 pounds, cause of my wrists, see how it goes...

My second Fran: 6:07
Last time 7:53

Im going to a hut on holiday and thus have no gym. I will bring my medicine ball, my Nike's and my jumping rope.
Anyone know of an alternative program I can use?

I have a few of my co-workers on crossfit now, and one of them said he saw people doing crossfit in Bowen Park. I'm looking for any other crossfiters in the Nanaimo, BC area.

I used 25kg(55lbs) for the thrusters & full kipping pull-ups.

Round 1, time: 13.20
previous time on 31 March 08 was 16.20

This round really took it out of me (as it does...) and I probably took a little too long on my rests - the scourge of training on your own. Decided for rounds 2 & 3 to carry on at the same weight but scale the reps to 15-10-5

Round 2 - Got through the 15s, 10 thrusters and into my 10 pull-ups - stopped after 3 as I had a massive tear in my left palm. Time was 6.30

Really pleased at my progress. My next goal for Fran is to get a 12min finish using 25kg. I'm not far off the rx'd weight for women at the minute. My hands held up pretty well, thought they might've ripped way earlier. Been looking after the callouses at the base of my fingers.

Helen
(serious amounts of posts today all ready!________________
Just when you thought you were fit...

Whooo!

New PR! 9:09
Last time was 12:15 about two weeks ago! Thanks Coach.

Just stopped worrying about the time and pushed on through. Concentrated on the kipping PU's.

This just gets better and better. I don't see how anyone gets burned out on Xfiting!

Great people and great fun.

Also a new PR for me...

altough I did scale the weught to 30 kg (66 pound)

Did it all in 6:27
This time is gonna stay on my stopwatch for a time, just to feel good when I look at it :-D

I focussed so hard on the training today, don't think I still can focus on my anatomy syllabus anymore...
Ah, well... Still made a new PR, my day is done :-)

m/43/5'9"/185lbs

as rx'd

4:07

What a killer.
Managed to take almost 2 min off my last Fran time!
Still lots of room for improvement.

4:33 with 45kg (99lbs) for the thrusters.

22/M/6'/195lbs

as rx'd

3:24 P.R.

Did the filthy 50 yesterday and felt a little worn out but I watched the G.I. Jane Crossfit video and was pumped!

#99

oops - meant to say I was doing Fran x3!

Justin....nice pic!

Congrats on attending your level-2 cert so quickly. I hope you had a blast.

Tell Chris we all said hello and that I'll get him next time on the rower.

BTW, the "hotel workout" movie on YouTube was fantastic!!!

Interesting....

I am by Crossfit standards horrible at Fran, previous PR was 11:55. Today I tried a different strategy to the "go all out and kill yourself" so commonly employed. TOday I decided to put all my focus onto form and technique in the thrusters, get my elbows up, drive through with my hips and not squat until the bar was racked on my shoulders. The perception was that it slowed me down a bit since I had to adjust after every press, but what happened was that each rep was a lot easier, my breathing was much more controlled, breaks were shorter and the thrusters took a lot less out of me. As a consequence I was fresher coming into the pullups (which are a major weakness). The result: By far my easiest Fran to date and a PR by over 2 minutes.

Time: 9:37

#99, #105

....Fran x3 was a double-dare by my husband.

M/29/180

18:42

CFWU X 3
Time 14 min 38 sec

Fran (BrandX modified)
Three rounds for time (12-9-6)
55# thrusters (PR), jumping pullups
Time 5 min 17 sec (PR)

Total time 19 min 55 sec

7:58, as rx'd.

PR by 1 minute, thanks CF!

Used to avoid this WOD like the plague. Now, I'm starting to really enjoy the challenge of it.

M/40/185#

4:41 (PR)

First time I broke 5:00. Goal next time will be to break 4:30.

M/40/185

As Rx'd

6:47

By the way Jason K. is a friggin' monster. I want to know what that guy eats to have that much lean mass!

Not the typical build for an elite crossfitter. Most of these guys tend to be real compact, middleweight class type dudes.

m/29/5'10"/152lbs

12:01. New PR by 3:31 from 080510.

33/M/184

as rx'd
Chest touching bar first 21 reps

4:49 (pr)

I was dreading this, its the WOD i fear the most. Previous PR was 7mins.

Did 5:29 today.

I can only put it down to eating 90-95% strict on the zone for the last 4 weeks. Felt awesome!!

WOD is gettin hit on barcelona beach saturday morning!

65lbs for thrusters

6:10 PR for this girl

As Rx'd

Had a little issue with the clock...so figure around 7:44

7:06:73.

Did it with 30# barbell and jumping pullups. Hope the next time this comes around, I can do some deadhangs also.

7:30, CFG Rx -- chest to bar on every pullup. Slowed me down by about 2 mins.

2 weeks ago was 5:03. I was pumped to go sub-5, and hoping for 4:30. Didn't happen.

5:16

Zone books should be at my house when I get home from work. Now I'm committed...

And, thanks to Freddy C, it's day 10 of the 100 day burpee challenge...

Pat and Sevan,

If I order the whole set do you think they would throw in the Freddy C doll? If so sign me up.

M/39/185

As rx'd:

5:13. 11 seconds slower than my pr. Broke up the second set of pull-ups into 10 and 5 and rested too long in between. Broke the second set of thrusters into 9 and 6. Also rested too long there. That's where I lost all the time.

More better faster.

24/m/5'11"/197
As rx'd:
4:38
First round unbroken
2nd round
5-5-5 thrusters
7-5-3 pull ups
3rd round
9 thrusters
5-4 pull ups

3:49
A2A thrusters, bar from floor, split sec OH pause
chest to bar PU, jumped to lowest fat bar
bwt-165

This is my first named workout, yet my first week of crossfitting. I am going to do it as Rx'd as possible and hope not to die.

Cheers to you Fran...

I'm a newb and never done Fran before...when it says 3 rounds, 21-15-9, those are the three rounds, right? Or is it 21-15-9-21-15-9-21-15-9?

25/m/5"8/164

RX'd 6:01....... first time and not happy!!!

Will meet fran again soon as now we have unsettled business!!!

Toralf,
Maybe you could do Annie. 50-40-30-20 and 10 rep rounds of double unders and sit ups for time, and if you really wanna get the lead out you could add wall ball shots.

m/38/225
as rx'd (i think)
17:30
i'm with u peter i thought it was three rounds each of the stated reps 21x3 15x3 and 9x3 either i have a long way to go or did it wrong.

4:31 PR

40/m/176cm/71kg

21-15-9
36kg Thrusters (80#)
Pullups, chin well above bar (but no chest touch)

4:30 (pr by 30 seconds!)

this is so much a mental game. I didn't improve that much physiologically in the past two and a half weeks since the cf games fran when it took me 5:00. I just managed to suffer harder today.
Next time I'll try to stay sub 5 as rx'd (with 95# thrusters).

24/m/160

7:23 at CF Atlanta

Last time was 7:57... the thrusters definitely felt better this time though they are still the limiting factor in my time by far.

#128
21 thrusters
21 pullups
15 thrusters
15 pullups
9 thrusters
9 pullups
DONE

Break the sets up as much as needed (e.g. 21 = 9,7,5)

19/m/5'6"/174lbs

6:23 as rx'd

1 min lower than last time :)

38/m/237

jumping pu's
10:07

I'm not sure what I'm going to do for a WOD today since I just did "Frelen" the other day. I DO know that I will be doing a hero WOD for a firefighter named Ryan Hummert, age 22, who was shot and killed as he was going to put out a fire in St. Louis. I've never met the guy in my life but I want his family and friends to know he's in my prayers. Here's a link to the story:

http://www.ksdk.com/news/local/story.aspx?storyid=150408&catid=3

8:38

In retrospect there wasn't a complete lockout on many of my PU's

m/42/202/5'11
WOD subbed 135# Squats for thrusters due to shoulder strain not yet ready for overhead

21-15-12 Squats/Pullups

F/37/5'8"/155

9:39

m/40/5'6"/150

9:20

pu with rings

#86 A-Train

Two weeks of CrossFit and your calling out Speal and Dutch. . . .Bold Call!

M/27/5'11"/223#

As RX'd: 5:23

4:42
65# THRUSTERS

peter #128,
read #33's FAQ of the day.

30/m/5'10"/225

as rx'd

11:20 -- not my best performance

In 5 months, I have sliced off 4 minutes from my Fran time.

5:53 today for a new PR. (down from 6:27 on July 5th)

Well, I skipped rest day yesterday and decided to do FRAN, thinking we hadn't done it in a while.
I guess Coach was thinking the same thing!

As RX'd

6:19

27/6'8"/215

4:52 PR

Last time I did it the time was 9:43, now it was 5:58. 11 days between!

09:51

m/230/52/6'0"

Need to do this with my buds. Don't push myself, 1st. Fran.

Scaled:
21 x 65# and 21pu (-100)
15 x 75# and 15pu (-100)
9 x 95# and 9pu (100)

Seeing that I did that last set w/ the 95#, I should have just started with 95#, do 'em in sets and accepted Mr. Pukie if he showed his ugly face. My pullup ability has a lot to be desired and I just wanted to get some sort of finish. Too chicken to struggle much with those. Never liked 'em and my body strength for my weight doing pullups suck.

Fran ring pull ups

16:51

33/M/175/6'00"

"Fran"

5:28 as rx'd

Missed my pr (5:11) by just a little. 5 Hours sleep last night a contributing factor, maybe. Zone locked in for the past 5 weeks or so.

Dan D.

Fran ring pull ups:

8:44

m/47/175
As Rx'd
8:48

f/29/125/5'5
As Rx'd (65#)

6:05 PR

Shoulders need a break today from pushing movements so Lynne created this evil step sister to Fran:

21-15-9 Snatch grip to ATA depth 70# Ironwoody bag squat cleans
21-15-9 Chest touching bar kipping pullups

9:35 - The ROM from pulling the bag off the floor using a snatch grip was a butt kicker along with having to throw it enough that I could release and catch the bag in the crooks of both arms. Hips, glutes, abs, hams and obliques feeling the effects. Good workout!

Modified Fran due to lack of equipment:
1 pood Kettlebell Thrusters
Kipping Pull-ups

21 KB Thrusters R
21 KB Thrusters L
21 Pull-ups
15 KB Thrusters R
15 KB Thrusters L
15 Pull-ups
9 KB Thrusters R
9 KB Thrusters L
9 Pull-ups

9:28

6:58
off by 20 secs from my last time.... booooo

m/29/200
4:57 as rx
PR by 93 seconds over last time

you ever tried to do 3 rounds of fran for time!!!

its impossible

but nothing is!!

I was going to scale the weight for this but decided not and instead scaled the work out by only doing two rounds for time instead of the three. The third would have killed as it was.

I did it in 23:28 slower than some doing three rounds :-(

My question is: Is it ok to do this or is it prefered that the weight is scaled down and do the full three rounds for time?

Any guidance is appreciated.

Cheers

Neil

I was going to scale the weight for this but decided not and instead scaled the work out by only doing two rounds for time instead of the three. The third would have killed as it was.

I did it in 23:28 slower than some doing three rounds :-(

My question is: Is it ok to do this or is it prefered that the weight is scaled down and do the full three rounds for time?

Any guidance is appreciated.

Cheers

Neil

I was going to scale the weight for this but decided not and instead scaled the work out by only doing two rounds for time instead of the three. The third would have killed as it was.

I did it in 23:28 slower than some doing three rounds :-(

My question is: Is it ok to do this or is it prefered that the weight is scaled down and do the full three rounds for time?

Any guidance is appreciated.

Cheers

Neil

M/38/140
7:05 as rx'd

Short-time Crossfitter, First-time Franner

Sorry don't know why my post went up three times.

My Bad

Steve
M/46/172

8:04 New PR by 3 min.

37/m/145

As rx'd 9:07. This was my first time as rx'd. Last time
I subbed 75# thrusters and was 5:40. Quite a bit slower
today but finally I can post fran as rx'd! Not too bad for a skinny guy......thanks coach

as rxd
4:37

Morning everyone! Today was the first official day of Crossfit for this guy. I have been playing with it and researching for about a year now, and finally found a gym willing to let me big Oly's! Moved load to 75# to focus on form and execution. Reps as rx'd.

m/22/194

8:02

Morning everyone! Today was the first official day of Crossfit for this guy. I have been playing with it and researching for about a year now, and finally found a gym willing to let me big Oly's! Moved load to 75# to focus on form and execution. Reps as rx'd.

m/22/194

8:02

just in case some of the new people are reading this wrong...you don't go through Fran 3x unless you are mentally irregular. The 3 rounds are round 1 21 thrusters/pull ups round 2 15 thrusters/pull ups and round 3 is 9 thrusters/pull ups then you are done.

m/18/5'10"/165

First Fran ever. It was pretty tough.

as rx'd
4:04.6

m/18/5'10"/165

First Fran ever. It was pretty tough.

as rx'd
4:04.6

m/29/218

3:31

22/m/180

Did 21-15-9 of:
135 lb. power clean
Pull ups

20:15

Comment #173

Ok so that will be me who is mentally irregular. I was doing 21-15-9 of each exercise and counting that as one round (derrr)

In that case I did Fran as rxd in 8:49.

Thanks for pointing this out.

Cheers

Neil

Did a little something different today. Wanted to get the feel for lifting heavy loads overhead.

Here's what I did:

Overhead Squats
wu: 95x8, 115x6, 135x3

155x5, 165x3, 165x3

Then Modified Fran with a heavier load:

115 lb Thruster, 21 reps
Pullups, 21 reps

Completed the first round in a minute and fifty secs.

Median, Averages and top times for Fran:

Median All (590 reporting): 6:08
Median Women (43 reporting): 6:48

Medians by age group:
20-30: 5:48
30-40: 6:10
40-50: 6:45
50-60: 9:50 (Buford Bennet 4:38!)
60+: insufficient data

Top 5 all:
Position Total Time Gender Approx. Age Bodyweight CF Gym Affiliation
[1] Chris Woods Photo 2 mins 20 secs M 30 170 CrossFit BWI
[2] Michael Giardina Photo 2 mins 27 secs M 28 180 CFATL
[3] Owen Satterley Photo2|-4 2 mins 31 secs M 28 190
[4] Ken Gall Photo 2 mins 33 secs M 36 190 CFATL
[5] freddy c. Photo2| 2 mins 38 secs M 43 185 Crossfit One World

Top 5 women:
Position Total Time Gender Approx. Age Bodyweight CF Gym Affiliation
[1] nadia shatila Photo 3 mins 28 secs F 30 108
[2] Kristan Clever Photo 3 mins 30 secs F 26 128
[3] Kara Erhamza Photo 3 mins 55 secs F 34 0 RunJumpLift
[4] Michele Vieux Photo 4 mins 21 secs F 30 145 CFSD
[5] Jelli Orr Photo 4 mins 23 secs F 29 120 BGI JUPITER

More data equals more better... all stats and top times by age group are on main page (no login required) www.LogsItAll.com (w/f/s)

-bill

sub 35kg (first time this heavy - usually 30kg but got inspired by the games)

10:45 - weakness in pullups as they got broken into 1s

m/49/72"/215

My first Fran...sorta psyched out and didn't sleep well lst night then decided to do it @ 6:30 instead of my usual noon workout. Ended up in 6:47 but feel like I will do much better next time knowing what to expect.

I had a couple of thoughts that feedback would be good on:

1) Wouldn't the thrusters be a better workout if done with dumbells?

2) How 'bout a workout like this:
20-16-10 Dumbell Thrusters and Renegade Rows. the rows are total, not each arm. For time, of course. Thoughts?

m/6'3"/39/202

A little less than 2 months into CrossFit. Last Fran was scaled 65# at 9:13 about 2 1/2 weeks ago.

Today scaled 75# at 6:34, pull-ups were much better this time. Had an awesome forearm pump/burn afterwards but no puckey to be found...yet!

What shocks me, and inspires as well, is the dramatic improvement seen between times for benchmark WODs without specifically training for the WODs themselves. Is that commonplace? Also, looking at posted times, is 8:02 @ 75# thrusters for first time Fran laughable? I have work to do!

For those looking to ramp it up past the burpee pullups take the thrusters from the floor.This is how I saw it done on youtube and began that way. Thank goodness I watched the crossfit videos. By the way I'm not looking to ramp it up.

25m/5'10"/185
100# thrusters rest as RX'd
5:59

Billy #68 -

you said...
"The crossfit standard is chin over the bar. It was chest to the bar at the games to throw in a little something, something, to catch people off guard and, I believe, to even the field."

Actually, the April 2003 CFJ says: "The requirements for the CrossFit pull-up are simple yet tough to execute. The pull-up begins from a hang at full arm and shoulder extension and ends, regardless of grip, with the chest pressed tightly to the bar."

So it looks like they were just returning to that standard for the games. Now, I'm totally on board with chin-over-bar if you're going for max reps, and for Angie last week (or whenever that was) I didn't do C2B (chest to bar), but whenever it's reasonable, like today, I'm going to go for full ROM and do C2B.

Of course, that introduces the awkward element of having different degrees of Rx. That's gonna get annoying.

bw 165

7:16

+ 24 lb weight vest

As Rx'd

12:48
Pales in comparison to others and median....was 4 min faster than last time and full 95# vice 85# last time so progress.

Neil, I thought that might be what you are doing. Glad I could help. This one always gets the butterflies going for me so thinking of doing it 3x would be a nightmare.

Obviously now if you are going to scale you would scale the weight some. If you can finish as rx'd with good form in 8mins I would just continue as rx'd. Your times will improve as you go through all of the crossfit exercises. My first Fran was 8mins and I've only been doing crossfit off and on for a year and half. About 3-4 months ago I started doing it several times a week and now I have "drank the kool aid" and do nothing but CF.My last Fran was 6:05 and I felt terrible. Really expected it to be lower. I should be somewhere around 5 mins today but we will see. On my way to the gym now.

3-2-1- GO!

Paul:
As Rx'd (chin well over bar)
8:13 new P.R. (dropped two minutes in last month)

Kristen:
45lb bar, band assisted pull ups
13:24 new P.R.

As Rx'd
12:48

4 min less than last time and +10# on thrusters to meet requirement so pleased, look for <10 next time. First post vanished into the ether......

M/34/5'5"/150

This was my first Fran and all I can say is... Fran's a bitch. I think it may be awhile before the two of us get along, haha.

Scaled to 75 lbs. on the thrusters.

12:21

M/38/218

Fist time as RX'ed at my new gym where I can actually execute proper pull-ups. Old gym just had a pull-up/dip station that was too low to the ground.

10:28

for fran it says 3 rounds, does that mean 3x21,3x15 and 3x9 or 21-15-9??? sorry, kinda new to this still.

m/37/6'1"/202

Today for the first time, three of us did what we call, "FRAN PLUS HER SISTER":

Thrusters (scaled back to 65lbs)
Pullups
21-18-15-12-9-6-3

times were: 13:57, 14:52, 16:56

m/35/220/5'11

As Rx'd

21-15-9
95# Thrusters
Pull-ups(kipping)

7:26

I am absolutely blown away. The last Fran I did was 3/31/08. I scaled it back to 75# and my time was 12:47

brad #195: 21 thrusters, 21 pullups, 15 thrusters, 15 pullups, 9 thrusters, 9 pullups. done.

I am in the Army and have finally got my Commander to get on board with replacing our current PT program with a crossfit program (SWEET!). Just trying to find out if any of you can point me in the right direction for picking up some of the basic equipment (KBs, Med balls, etc.) in bulk for a decent price in order to get this thing started. Any help is appreciated, thanks in advance.

M 31/6'/195

21-15-9

Thruster 95# (all sets straight through, slowly)
Pull Ups (all sets broken, last set one at a time)

9:10

45 lb thrusters and band assist pull ups

5:33

Sub'd Fran for AMRAP:

20 PushJerk 75 lbs
40 DoubleUnders
20 SDHP 1.5 Pood

3 Rd's Complete (with Skipping Rope Breaking)

24/m/180/6'1"

M 25/6'5"/215

First time with Fran

Thrusters on shoulders instead of chest

Jumping pullups

12:45

29/m/210

as rx'd:

5:32

no iPod today . . . garbage.

4th CF workout ever. And first Fran. Ugh!! That was tough.

Didn't scale. Did all reps clean... but slow :-P

16:02

I think the next time Fran and I dance, I'm gonna kick her A$$!

Who is the really tall gorgeous chick in the middle with the white and black tank top?? WoW --

7:59

M/34/185
As Rx'd
3:50 PR by 30 sec. (a good week in the zone)

F/31/120
65# thrusters
8:42 PR with all kipping pull-ups

M/35/5'10/185

Did not do Fran today.

Ran a mile for time in 8:05 (with an extremely sore back from the 200 SDLHP's)...still very slow, but a PR nonetheless.

Still using the Pullup assist machine.

8:24 (pr)

As Rx'd

time 5:56

Massive improvement on last time( 7:38 ) no idea why?? Maybe a week on the zone strict has helped but I don't think it would be the whole reason.

Well pleased
_________________
WORK HARD, SEE RESULTS

30/M/190

as rx'd

7:22 - a drastic improvement from last time which was 11:57

Fran - 13min

49m/5'10"/230
cfwu x 3
"Fran" 8:10
This felt fast, but was my slowest in last 3 attempts.

RE #187

I also follow the C2B standard for at least 2 reasons:

This is what the CF games demanded.

I don't believe that CF teaches us train with a limited ROM - full extension at bottom + full contraction at the top.

3-2-1 Go!

33/F/5'10"/154

Whoooeee. Of course, I couldn’t sleep last night once I saw it was going to be Fran…she messes with my head more than any other workout. I find it to be such a challenge physically, but mostly it’s hard to face my fear of Fran and not let that fear get in the way.

Today, as always, I was apprehensive before I started and felt slow during the workout. I couldn’t string together a lot of reps, but I tried to rest as little as possible in between. I think it worked :)

As Rx'd with 65#
5:33 (PR by 12 seconds)

As a side note, I've just passed my year anniversary of starting CrossFit; the first time I did Fran Rx'd was in August of 2007, with a time of 7:50 - every second I've shaved off since then has been so hard to do, but so worth the pain. Thank you, Crossfit!

M/61/6'1"/162

7:44 subbing 20 lb dumbbells, as I have a left rotator cuff injury and had the right shoulder repaired two months ago. Probably could do more. The thrusters were hard, but I made it through each set in one bunch. Not so with the pullups: 7-6-4-3-1; 4-3-3-3-2; 3-2-2-1-1. My first Fran - I've been waiting out the shoulder injury.

29/m/5'3"/163

7:56
as rx'd

29yom/6'5"/215#

7:12 pr by 30 seconds.

M/6´1/214

Did "Helen" rx´d yesterday,time:10.59 PR

Today,rest.

i'm resting today. going to see chris isaak tonight, too excited to sit still, and i also don't want to show up with my fran cough. ;-) (I'll come up with any excuse to put off fran another day)

freddy- bummed you weren't in the video, jerk.

lisa ray, you rock woman good job!

thanks john heins. i'm headed to the gym rite now to knock it out!!!!!!!!

32/M/5'8"/183

8:23 (PR)

All of my 95# Thrusters were performed as Rx'd.

Pull-ups were not performed as Rx'd. I had to resort to Jumping Pull-ups each time that I hit muscle failure.

Fran is hardcore!

3:46 (previous standards)

bwt 177

23m/160/66"

As Rx'd:
5:07

Still tasting the copper.

First time doing Fran. I had to split the thrusters (except for the last 9) and pull-ups. Otherwise, as rx'd:

15:28

been sick, last workout was sat. did the WOD
"Fran"

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

time 5:40

not bad, i felt week though.

7:30 as Rx'd. PR by over 5 minutes. That second set of 15 is the real killer.

42 / 177lbs

18:59 as rx'd!

last "Fran" on 08-22-2007, 8:25.

Problem here,

(M/36/6'/220# and still sort of doughy but the muscle is starting to show)

My knees seem to be hurting a fair amount (okay a whole lot) and it's really starting to interfere w/ my workouts.

It's not when I'm at teh bottom of the squat, it's near the top of the squat that it hurts (I do stay on my heels). Stairs are killin' me up or down but really long lunges I do fine.

If I had to say where exactly I'd say it was just below the knee cap.

I'm open to suggestions (archsupports, differnet shoes, see a doc or whetev) and plan to check out the forums but I can imagine the lists I'll have to sort thru for "knee pain". (so if someone could even just ref a discussion that'd be fine.)

Thanks.

I was just saying yesterday that 'Fran' is the one workout I didn't want for today. Guess its my fault - sorry everyone!

Was shooting for under 4:00 today. Didn't get there, however, I got all the thrusters unbroken which is a first for me! Grip on Pullups on second round was biggest issue. Burned too much time in transition too.

4:17 as Rx'd

m/47/6'3"
as rx'd

9:41

my first time 'doin fran', she's a tough one. kept wondering when i'd actually catch my breath...

I forgot: last time was 4:35 so today was a PR by 18 seconds. Next time under 4:00!

#163 Neil,

I would probably scale the weights and the pull ups (to jumping pull ups, or with the bands) so that you can get through the three rounds.

I'd recommend scaling so you can do it at a relatively fast pace. I have trouble with the pull ups, but I try to make sure when I finish this one I feel really gassed.

Joe

m/42/73kg
Fran as rx'd
080510: 10:00
080705: 8:37
Today: 6:44
Have tried to follow the WODs strictly, including taking it really easy on the rest days.

M/28/185

the wistle goes, Woooo whoooo!

Still fairly new to CF (about 2 months).. this was my 2nd try at this girl and i totally smashed my 1st(13 min)go at her by over 6 minutes!! I'm really impressed with the results and yet there is still plenty of room for me to improve. I'm going to shoot for sub 5 min next time!

6:04

34/m/181/6'3"
9:09 as rx'd (PR 8:30)
I was actually excited to see this last night.
Unfortunately, off about 40 seconds from my PR of a couple of months ago. That PR was soon after starting The Zone at 20 blocks. About 10 days ago I went down to 16 blocks, so my lower performance may be attributable to this recent modification in diet and hopefully temporary. Also, I think it's time to start on the 3 on/1 off instead of 5 on/2 off workout schedule. My intensity is just not there on days 4 and 5.

m/19/145/5'6''

This is my first time up against fran, did

95lb thrusters
dead hang pull ups (alternated my grip at the end)

6:00
and i feel like i'm dying. I love crossfit

3rd time doing crossfit..did "fran" as rxed

12:46

anyone tell me why my wrists were killing me after i was finished?

#184 Josh,

I would say that's a really good time, and yes, dramatic improvements are expected. You'll do lots of pull ups with Crossfit. There are probably not as many thrusters, but there are plenty of wall balls, squats, push presses, etc. - all things that overlap with elements of the thrusters.

Joe

Fran
three rounds, 21, 15 and 9 for time of:
thrusters @ 95#, pullups

4:51

Thruster /pullup wod for the games was 7:43, first ever fran 2 months ago was 10:00

M/25/5'11"/175

Did filthy fifty on 7/22
Box jumps onto roughly 20" globogym machine platform, 35# dumbell swings, 40# push press, back ext on 45 degree angle roman chair, wall ball shots with 10# ball, regular jump ropes
38:24
Thought about scaling to 35 reps, then decided to go for it halfway thru the box jumps, felt strong till I hit the burpees, they killed my time, almost met pukie, felt lightheaded & dizzy afterword, very satisfying!

Did the 2K row on 7/23
8:39, 35 SPM, damper at 6
Lookin to break 8 min next time

Can't wait for Fran, that was the first CrossFit workout I tried about 7 weeks ago, I foolishly tried it without scaling back then & couldn't even finish the first round.

6:34

Another poor showing for the Johnson.

m/27/183

As Rx'd 8:32

Ouch

30yo/M/6'4"/209#
I will never unerstand how the Mike_G's and you other freaks of the CrossFit world can get this work done in less than 6, 5, 4, and 3 mins!! However, today was a good day for me, I had my first "Fran" PR in almost 11 months, so I'm pleased.

Last time-8:47
Today-7:43 (PR by 5 sec)

4:30 As RX'd! Set a new PR and almost beat my BF's time. Feeling good for the cert this weekend. Looking forward to meeting more crossfitters :)

First Time Fran and I hung out.
M/27/185
7:53

Well I had a Fran all planned today for the fire hall, I even skipped breakfast so I could do it first thing, but the shoulder just would not co-operate so I tried to create a "Fralizabeth" with 115lb Hang Squat Cleans instead of thrusters but it wasn't happening. Pretty discouraging stuff but I guess it's just my body telling me to take a frickin' chill pill for a while. I may have to either do my own thing for a while or modify the hell out of the daily WOD's until the shoulder gets back. What do ya do?

TrojanCHamp,
maybe grip too wide on thrusters? I am nursing a wrist injury from snowboard fall in March and wider grip causes pain; I narrow up a bit. BTW two x-rays, mri all show nothing. Older is not always better

65 lb Thrusters
70 lbs assisted pull ups

7:50

I'm 36/m/6'/220# and still a little doughy.

Problem here: Excessive knee pain in both knees. If I had to say where I'd say right below the knee cap(as in toward the ankle). that tendon right there and around it.

Being in and holding a deep squat isn't a problem it's the small angles that get me, like stairs/up or down and near locking out the top of the squat. I'm really good about staying on my heels so I dont' think that is a problem. Started w/ interfering with the running WODs and the push jerks the other day are starting to hurt and Fran is actually just scary due to how my kness will feel. The jolting in the PJ really got me.

Shoes? form? age? see doc or chiro? Any help would be great from you guys. I'm planning to check the forums but I can imagine all the false not quite right "knee pain" hits I'll get.. so even a suggetion there would be great.

Rest day yesterday? hah! did an 8 mile run around lake austin yesterday, fran will be greattt

"Fran"

95lbs Thrusters 21-15-9
Pull-Ups with 24" box to support feet: 21-15-9

Dave 36/M/6'5"/208
03:59

Scott 24/M/5'11"/195
07:42

We're both walking around with Crossfit Cough right now!

Regards,
Dave

75lb thruster
14:09

#250 Penty,

Have you tried a foam roller? I had the same thing - at first glance, it seemed to be a knee problem, but it actually got a lot better by using the roller for the outside of my leg from the hip to the knee.

Joe

M/19/5'9"/170

a lot harder than i thought
11:35

Subbed two 45# dumbbells on Thrusters.
Used a platform to give a bit of extra swing to my kip on the pull-ups.
15:45

Last time 13:40 but with Jumping pull-ups.

I found a WOD called "Gut Check" from CrossFit Iowa and did it in memory of firefighter Ryan Hummert.

21 KB swings (all 1 pood)
21 Pullups (c2b)
21 KB swings
21 Burpees
21 KB swings
21 Box jumps (20")
21 KB swings
21 Thrusters (65 lbs.)
21 KB swings
21 SDHP (65 lbs.)
21 KB swings

16:56

F/41/5'2"/122

As Rx'd for women -- 65# thrusters

8:06 (PR by :29!)

f/37/122

First Fran: used a 12 lb bar and did jumping pull-ups = 5:40

Damn - you guys rock.

Pullups keep holding me back

12:30 - I am so impressed with all sub 7 and below fran times - sick.

Christian
http://crossfitmetro.com

I decided from now on the C2B pull up will be my standard for fran and any of the lower rep pu wod's. Murph, Angie and max rep pull ups I'll stick with chin over but I really can't deny the fact that C2B is just gnarly and it will only help me in the long run.

Old Fran PR was 4:20 (chin over bar)
Fran on 4July Games WOD 6:23 C2B
Today as rx'd 5:27 C2B

I'll be back down in the 4's in no time...

4:50 rx

mostly kipping pull ups

As rx'd, chin over bar, 8:20 PR

Always get the 21 & 9 thrusters w/o a break but just can't get through the 15! Dead hang pull ups and getting better but must master kipping...

m/36/196

45/M/6'/180

TIME: 6:01 AS RX'D

95 POUND THRUSTERS TO 12 'BOX UP TO FULL LOCK.
KIPPING PULL-UPS CHEST TO BAR.

ALL SETS WERE UNBROKEN FOR THE FIRST TIME!! TOOK THE PACE SLOWER BUT PRODUCED A FASTER OVERALL FRAN TIME.

I'V DATED FRAN BEFORE AND I ALWAYS HAVE TO WORK AT THIS RELATIONSHIP.

I DRINK ALOWN

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

35/M/77kg

4:50

28/m/5'10"/149

9:50 (40 s slower than PR)

75-lb thrusters
kipping pull-ups

All pull-up sets unbroken, which I believe is a first for me. Each thruster set broken up 3 times, obviously the weakness in my Fran.

m/40/180

6:45 - old time was 11:00 what a difference

probably would have done better but I did push jerks yesterday.

m/23/5'8"/170

5:45 as rx'd

new PR for me, by nearly 2 mins

props to OPT for doing it crossfit games style today rather than going for time. may have to give that a go again as well.

as rx'd 6:35. Not realy happy with that. PR was 6:05 so I thought I would be in the 5 min range. I did have much better form on thrusters and made sure I was at or below parallel and fully extended at the top. Pull ups are still killing me. I can't do a kipping pull up to save my life, at least not more than 1 in a row. My pull ups are basically dead hang or 90-95% fully extended and chin over bar. My time was worse this go around but form was better and the crossfit cough only lasted a few minutes. The first few times with Fran I think I coughed for and hour or 2. I need to concentrate on getting all the thrusters in a row to save a bit of time. The second set on 15 reps I broke up which has to be costing me 30-45 secs.

14:55 my first fran. humbling. there's no way I got the intense experience that was intended, think I will do it again tonight with about 55#. something that gives me at least under 7-8 minutes until i get stronger on the thrusters.

19/m/168

5:39

3:21 as rx'd ...More than a little frustrated.

Not really sure what is going on. I had great progress for several months making it to my PR of 2:42 as rx'd, and then slowly getting worse...

Below are my Fran (as rx'd) times and dates:

November 16, 2007 - 3:28
December 18, 2007 - 3:08
February 14, 2008 - 2:55
March 31, 2008 - 2:42
May 10, 2008 - 3:13
July 24, 2008 (today) - 3:21

I had attributed the "May 10th- 3:13" to being on a mission trip in Haiti the week prior and just getting back into the swing of things... but now I have no Idea. Eating is Zoned (has been for a while) with recent intro to Paleo (all but dinner).

8 minutes. I had to scale the weight down on the last two rounds of thrusters or my knee wouldn't hold up--surgery was a terrible idea!

WU
Oly bar thrusters and PU
WOD
3:57

133/M/34/5'6"

Time = 12:38

Compares to 12:49 on 6/24/08 (with easier scaling last time)

I started off as Rx’d, then scaled back thruster load to 75 lbs after 8 reps in the second round (last time, on 6/24/08, I scaled back to 65 lbs at the same point in the workout). This time I also started off every round/partition of thrusters by cleaning from the ground (last time I used a shoulder-height rack). Decent improvement, but I know I can do better.

As Rx'ed:

3:38, new PR by 57sec

Pukie's knockin but he can't come in

27y/M/216lbs/6'1"

Today was my barbell lifting day of a hybrid program, but on 6/24/08 I did Fran, and my result was:

2:30 as Rx'd ---> New PR by 1:30

Note: Used butterfly kips. This was before the CF games, and thus before the seemingly adopted standard of chest-to-bar.

anybody out there doing Fran as Rx'd below 8 minutes that's working out at over 6,000' in elevation. I'm sure the altitude is a factor in these Metcons but I'm wondering how much of a factor. I feel like my strength is there but I'm running out of oxygen in the 21 and 15 thruster rounds and having to take breaks.
I'm sleeping at 7,500' and doing WOD's at 6,500'.
Maybe Speal or someone working out in the mountains has some ideas on this?? I'm running with the assumption the only way to get better at the metcons is to do the metcons but has anyone at altitude noticed a drop in their times when they visited sea level?

m/19/5'9"/155

8 min

As Rx'd

7:55

First time Rx. hurt a lot

m/43y/5'9"/181

10:09 w/ 70 lbs and assist pull-up -100

need to work on pull ups a lot never been any good at them broke them into mini-sets to push through

m/21/223/5'10"

Male 24 6-5 195

NEW PR by over minute! 5:34 as req.

Still not ready for the chest to bar on all of them though.

M/38/210/5'7"

Assisted pull-ups (70)... 6:42

44 y/m 230

As Rxd: 5:30

M 33/143/5'7"

Subbed 65 lb. Thruster: 6:52

As rx'ed.

6:40

I am getting my time down but the thrusters are still really tough.

M/39/198

As Rx'd 7:55

(Sucking on this one since my PR is 3:01, but I am just easing back into crossfit since my appendectomy 2 weeks ago today). Thrusters are killer!!!

Going for big PR on fran today..

I will be leaving for Iraq in a couple of months,
Qwest, does anyone know if a crossfit group is training, and if so, I will loading a couple of conex's what do we need?

38m/6/185

wod 3:57

7/12 VA Beach Cert Fran was 5:11...moral of the story, they kick your ass at a Cert before you WOD

This has me nervous today.. my PR is 3:20, but did it this saturday at the cert and had bad (personal) time of 4:54..

did the 5x3 push/ jerk yesterday and the row.. dunno if I should do Fran or not..LOL.

hrmmm

Fran As Perscribed at 7000 ft AGL

F1- 6:17 (PR by 5:15)
C1- 5:55 (PR by 6:18)
TPT2- 12:31 (first Fran)

new PR for me 8:10 as RX'd

i know i can do better as well!!

M/33/170/5'6"

As rx'd: 13.59

First time Fran, Very humbling!

wow- I felt like puking afterward but I did finish.
Enjoying this CrossFit thing.

Not as rx'd
jumping pullups
35 on each hand

took too long...

28/M/6'2"/195

Fran as rx'd
9:55
Not to bad for my first Fran

Fran with a little JUNK IN DA TRUNK !

50# d-bells instead of 95# barbell
Time of 4:03

36yom/210#/feeling old

Quick Q... Since I am travelling - the gym I am using at hotel does not have a barbell - what are acceptable weights to use for dumbells to do Fran as closely as possible as Rx'ed?

Thanks a lot

5:02 PR

25/m/185

as rx'd 3:32