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

40/M/164

CFWUx3(parallette pushups for dips and light pullups)

As Rx'd C2B
16:22
PR by 1:06
The thrusters still wind me badly, but not as bad as last time. Insisted on C2B, which meant I ended up doing 9-10 pullups that didn't count.

Then did some parallette practice (tuck sits, L sits, tuck planches)

32/M/176

5:21 PR

Old PR 6:19

2xcfwu sans pull-ups + 300m row.

5:05
95lb thrusters from the ground and chest to bar pull-ups

4:56 +:45 from my best...

I seem to be getting slower at some of the WOD's, faster in others.

Check out the level two monsters!!!

It keeps me going...knowing that no matter how fit any of us become, there will always be Fran out there- keeping it real. As for the burpee pull-ups: I will consider them once I hit the 4 min mark. I'm in the "seven and change" range, so that's probably not going to happen for a while.

Wishing everyone a new PR and a speedy recovery.

400M run
CFWU x3 -PU -OHS

WOD 'FRAN' as Rx'd: 9:13

Not even close to my PR but considering my injuries and the humidity, I am happy just to finish. Full ROM on every rep and was concentrating on keeping everything in good tight form so I wouldn't worsen any of my nagging injuries.

30/m/5'10"/225

I was not happy with my fran time from this morning...so I did it again during my lunch break

as rx'd

9:07 pr!

Joe #254,

Thanks,

No, I haven't. Foam roller? Is there an offical name I could google or a link on Crossfit somewere (I think I saw one being demonstrated somewhere)?

What's it do? Streching, deep pressure?

32/M/230

Scaled:
75lbs Thrusters
21-15-9
Pull-ups (band assisted)
15-10-8

Time-14:32
2 Month XFitter- First Fran- GOOD STUFF!

As rx'd for women-65lb thrusters 5:11 (Pr) LOVE this WOD!!

and thank you for your inspirational/supportive words about my cancer recovery yesterday!

2008 Games Standards for Fran

6:06 a minute faster since my performance at the games 08'. I see 4 minutes and some change in the near future. started to run out of gas towards the end. not enough to eat today. still somewhat pleased with my showing though.

#3 Evan

You mean you've never enjoyed a nice cool pint after a WOD? It's an excellent way to end a sweat fest.

age 36
BW 188

CFWU 2x15

8:06 as Rx'd. PR by 26 seconds, w00t!

9:01 65# thrusters next time stay at this weight good cardiovascular

M39/ 224/ 73"
Fran: 21, 15, 9; thrusters and pullups.
first time for Fran and did it in 4:00. Now for the caveat. No weights so I did a pipe (~8#..maybe)....First set was able to get 12 kipping pullups (PR) and jump pulled the remainder of the sets. Even though I scaled like a big dawg, I got the workout in and still could feel it. I did not get to meet pukie today, which was nice, but certainly have a ways to go before I can do Fran as prescribed.
cheers
G

F/39/124
Fran 7:21 45# thrusters and some assisted pull ups! Ran 3 miles later.

#84 Alex

I would just take turns doing the workout. It shouldn't take that long for both of you to go through it, that way you can just go as hard as you can without having to think about the other person. For me the thrusters take alot longer than the pullups so someone will be waiting at some point during the workout. But really you can do whatever you want.

32/m/210/6'5"

6:49 - 1:00 over PR

Not so hot today, started strong and faded on the set of 15. Pull-ups were the real killer.

Pauly G,
I don't notice any faster times. The only thing I feel a difference in is that terrible burning in your throat and the cough factor for the next 5 hours. I get that at altitude, but not so much at sea level. Fran is hard at altitude and at sea level. I do feel a little bit of a difference on the runs though at sea level. Hope that helps!

#38, lighten up man.

I've just began the crossfit routine, but have been lifting for 3 years. Do most of you only do crossfit without lifting, or are you doing the crossfit in addition to your lifting routine?

What's with all of the shaved legs? Shaved chest is one thing but shaved legs, I don't know about that.

31/M/5-10/255

Fran...UGH!!! First time I did it Rx'd. Pull-ups suck but I actually did all of them (to chin, sorry pulling 255 up to chest for me is like trying to lift the titanic with a fishing rod.)

15:31 (no puking, I could probably pushed it harder but falling after every 2nd pullup didn't help)

As far as RLPack (#60) tell them to get their meat head opinions back in the bottle. I have to workout at a pre Madonna gym also and all the trainers there, including a couple IFBB pros think I'm nuts. They couldn't imagine doing 45 pullups period, much less super sets w/ Thrusters for time. I'm not exactly in ultimate shape (at about 25% BF, having lost 20#'s since Jan and now doing CF for 2.5 weeks) but I could work them under the table when it comes to a Fran or Filthy 50.

Oh boy... I can't wait to puke! It's going to be so much fun.

Billy, thanks for the idea on bag o' Fran, but I think I'll pass. My schedule has been all over the place, so I have not been doing the WODs in order/on the right days. I did the Filthy Fifty on Monday, and made up the 5 round broken down clean and jerk WOD (080702) on Tuesday, and my hands are officially toast. No tears yet, but hands are a little tender. I still have till 1800 to find another WOD or talk myself into Fran. It's only 45 pullups, right?

As for the name, the first three are my initials.

-jwb

Whoa, what a crew!

Fran, 93.5 pounds (how'd the base gym get a 43.5# bar?), 5.51.

A minute or so off of my PR, but on the brighter side, my neck tension headache is gone!

Daily courage check - complete. Paul

? for anyone. I wasn't happy with my Fran time so I did some ab work and some time on the Row that my gym has. I don't think that the Dist calculator is correct. I did 400 rows at a moderate to slow pace and pull for 11:04 and came out at 6.14 Km. When I did the 2K for time it took about 100 rows and 3:03, strong pulls and as fast as I could go.

Any ideas on how many rows I should avg. for 500m based on that, or how many rows it typically takes on the correct equipment? I know the row machine at my gym can't be right.

46/m/177
cfwux1
bwux1
rx'd 4:45 not a pr
11 burpees + vest
hhps work up to 100lbs

Time: 9:59 (PR)

As Rx'd, slowed down on the thrusters to try to keep good form,

11:59

Got through about 18 pull ups no problem, then my left lower abs started bothering me again.. sharp pain..really annoying

8:54

80lbs thrusters. I'm pretty sure my stopwatch cut out once so was probably a bit slower. Hence I will wait to increase my thruster weight until I can verify the sub 10 min time. This would have been a 2 minute PR

First time doing this WOD.
M/17/6'0/160
Pullups were no problem but I had trouble with the thruster weight and had to break the sets. I definately know now that I need to get more acclimated with the weight.

Happy day for me: sub 10 minute Fran...9:10, after 5 day respite. Last Fran was ~15 min.

Love CrossFit!

First Fran -

As Rx'd 4:59

31/m/156

As rx'd 8:02
3 full mins off previous pb!

1st set 21 of each were unbroken. Had to break up both the 15's due to breathing lots! 9's were unbroken.

M/23/200

Fran as Rx'd
7:20(PR)

Pretty pumped, only second Fran, need to work on butterfly kip

m/46/200/6'

first fran 7:12

used heart rate monitor. 170-180 bpm the entire time. hope to hell it gets easier somehow because i literally can't work any harder from a hert rate standpoint. hope i haven't maxed out. anyone else with heart rate data?

Fran with burpee pullup 13:48. Yep, I got talked into it.

M/25/5'9"/175

As R'xd

4:38

PR by a lot. Last time I did Fran as part of the Crossfit games WODs. I came in at 8:49. Deifnetely killed it this time. The group of Marines cheering me on definetely helped. Army strong. Thanks CF

M/23/6'3/224

As Rx'd 6:43 (PR)

Pukie visited today for the first time - Quick visit, more of a 'ring your doorbell and leave a pile of dog residue on your porch" visit than lunch and tea.

6:24

46/m/155
first time with Fran in ages... previous best of 6:38 this time performed with new standard of chest to bar in 9:08 felt better throught and happy with 99% of reps. Thrusters all full lockout only 1 or 2 at parallel and not below. Happy that I finally did it again and now have to get back into the groove of it.

F/25/5'3"/156

6:38

Used 65lbs for thrusters.

obviously can't spell through out post Fran.

"Fran" as rx'd

time = 3:59 (PR by 36 sec)

Subbed 65lb, gravitron for pullups assisted 30kg.

Scored 16:57. First Fran, first WOD.

(Drove home and lay in bed for an hr following. Couldn't even look at food for another hr.)

Nicole: Fran sub'd 65# thrusters 4:31

Subbed 65lb, gravitron for pullups assisted 30kg.

Scored 16:57. First Fran, first WOD.

(Drove home and lay in bed for an hr following. Couldn't even look at food for another hr.)

As Rx'd

5:45

32/M/6'/187

S/F
Katz

#319 from #279
Speal,
Thanks for the reply. The "Himilayan Hack", as we used to call it, can be unsettling after a hard workout especially when you are queasy. The amazing times you and others are producing on these metcon WODs is truly impressive. Altitude or not apparently I need to sack up and work harder. Cheers!

This is my first post and the first time I was able to finish a WOD in the time I have to work out.
Since I'm old and fat I had to go to 75 lbs on the thrusters and negative pull ups.

It's a start

4:47

First sub-5 min. Fran. Shattered previous record of 5:16, set two years ago.

first time doing fran
9:32...and now I am dead

M/22/6'1"/185

U'm too much of a puss to do it games style

3:31

ever work out so hard your eyes go different directions?

holy hell

#142 Linker

like i said it probably wont be any time soon. but i am just too competitive to know when to quit. So it shouldnt be too long before i can compete. Wrestling background helps alot w/ crossfit, at least it seems like it does.

9:02 PR by 2:13(last time in April)

As Rx'd 10:30 m/19/5'9"/156

First Fran, she's a bitch. Props to anyone with under 8 minutes. Anyone under 3, that's legendary.
My respect for guys like Speal, OPT, and Dutch goes up every time I do a work out like this that they can completely dominate.

First Fran I've tried to accomplish in a time limit.

Male/32/205lbs

Finished 6:30

OOrah!

First fran
8:50 I had no power on the thrusters.
Pull-ups with 70lb assist

2:55 as rx'd

Warm up with 2000m swim in 15:18

As Rx'd: 12:45

finished up with 20 minutes on the bike and then worked on Thruster form with 45lb bar (2x20)

Third week doing CrossFit and first Fran...pathetic showing of time but managed to keep weight, minimal rests, and no pukie...

Halfway through my second set I noticed the only other straight pull up bar in the Pentagon gym occupied by someone going through the similar pain...it was good to see a fellow pain lover in this puzzle palace

bwt: 150

Fran scaled up:

115 pound thrusters
Chest to bar pullups

Time: 4:58

(your not as Rx'd if you aren't doing chest to bar is my opinion because range of motion is being left on the table)

I don't understand the apparent animosity toward Fran that's being expressed in the comments as well as in some of the videos. This was by FAR the shortest and easiest WOD in the eight weeks since I began Crossfit. Looks like everyone else is finishing it quickly too. It's an hour later now, and I feel fine (as compared with Sunday's "filthy 50" workout, which ruined me for the rest of the day). I feel like I should do the whole 21-15-9 thing 2 more times, as some others have done. Am I missing something?

M 22 5'10 188lbs
hit my pr today... 3:51

3:54

Chin over bar. I guess we're calling that lazy Fran now. :S Chest to bar next time.

As rx'd: 8'59" (PR)

47 / 174

6:40 PR by :08 -- Done chin over bar. Next time and for now on, chest to bar on PUs. John Heins, #187, thanks for posting about the April 2003 CFJ article on PUs.

15:01

M/30/5'11"/185
As Rx'd 3:53

5:12 ouch that was hard today!

Also,

180lb lat pull 10 reps 3 rounds
30lb db curl to shoulder press 10 reps 3 rounds

Today is the 1-year anniversary of my major heart attack, which began while I was out on a run last July 24. So today I ran the same course I was intending to run that day. Kind of emotional for me.

Anyway, I did Fran on Monday in 13 minutes flat as Rx'd. Slow, I know, but a PR for me.

I'll visit Fran again soon - I am determined to get under 10 minutes!

And I'd like to thank Coach and all the CrossFit community for sharing this wonderful workout method. I have learned to push myself harder than ever, and that is especially important for me post-MI. Any other MI survivors here?

#365 Mike

Your missing something after any work out if you feel like you should have done more. Every WOD should be done at full intensity to get the most out of it possible. If you feel your not getting enough out of the WOD its your fault, not Fran's!

PR'ed today with 4:26-chin-over-bar (previous 4:56)

I was totally surprised considering I did CFNewEngland's 'Bear on the Minute' WOD yesterday evening
95# bar: 5Deads, 5Cleans, 5Thrusters every minute on the minute for 20 minutes (sidenote: i missed minute 12, 17, and the final minute thus only got 17 sets in)

Fran as Rx'd

2:59

No bumpers so I lost a few seconds having
to set the bar down.

Subbed 2-40# dumbbells for barbell so the gym would let me bring the weights outside next to pullups.

11:01

Not thrilled, but sets a baseline to destroy for next time.

#308 Penty,

Here's a decent explanation I just got from a Google search:

http://www.fitlink.com/article?article=10037

When you're doing it properly, you can really feel the pressure from it. It may be uncomfortable too, but should start to feel better the more you do it (which usually indicates you are doing it properly). It's probably a good idea to get a trainer to show you how to do it properly, or look for a video.

A tennis ball can be used as well.

I had the same thing, though. In particular, I'd get a lot of knee pain walking the stairs, especially when I was running a lot. It was not deep squats, but only partial bends of the knees, especially when the weight was forward (e.g., on my toes). Generally, I'd get a shooting pain more than an ache.

M/25/5'7"/161

As rx'd: 16:03 (1st time Fran)

Okay, so this was the first time I have done Fran and I must say I think I did okay. This 7th day of CF for me. I thought I was in pretty good shape before CF but comparing 16 min to 3 min on Fran shows me that I have a lot to learn and a long way to go. I just can't wait to see where I am in 6 months.

I am having trouble with the Kippling PUs. All of the pullups today were done normal or dead hang. I know that my times will improve if I can just get them down. Any suggestions on how to practice or learn them?

Thanks!
Never Quit!

Our first crossfit girl joined us today! Vicki did her first crossfit wod and it was FRAN!

AL: 6:22
Taylor: 7:06
JJ: 8:02
Ryan: 8:56
Vicki did 45lb thrusters all the way down and jumping pullups:
15:04 -- Way to go!

#365 Mike
You forgot to post your time.
A to ankles, c to bar?

m/200/40

Fran as rx'd 3:55

A2A thrusters locked overhead chest to bar pull-ups.

joe #378

Thanks, your description matches mine fairly closely, as close as "over the internet" can get, so I've got high hopes.

I really hope this is all it is.

I want to get back to hitting it hard and this is really preventing me.

Speaking of touch women, how's Nina doing?

Nina, are you out there?

How's the progress?

M/6"1'/213/21

3:28 (p.r.)

m/25/6'2/200

3:33 PR

#384 penty,

I was having a brain freeze - in my case, it was a tight IT band. That's what I'm suspecting for you, but I'd consult a doctor.

http://en.wikipedia.org/wiki/Iliotibial_band_syndrome

I haven't had any problems from squats, and I don't think you will with good form. I quit running before I learned POSE, though I've heard that helps as well.

As rx'd

6min. 58sec. (2 min. PR)

as rxd............3:09...jb

90 degrees, 75% humidity.

5:05 as Rx'd

PR is 4:32 in air conditioning, PR in the heat is 5:30ish, so a good day.

160/M/30

as rx'd 7:23

i'm sure that's better than last time but once i get into that 2nd round of thrusters i just drag.

bwt:152

as rx'd...3:39 (pr)

good range of motion and integrity, which made me faster

5:44 rx'd
been stuck at 6-6:30 for a while.
I've been struggling with WODs here in sunny Afghanistan (been trying to blame it on the elevation), surprised Fran was my first PR since I got here.

#365

Mike. If you think that Fran was a cake walk you just need to push yourself harder. Yes there are less reps than the "filthy fifty" by far but it sounds like you just need to boost up the intensity and then you will realize how fran can kick you in the nuts and then kick you again while you are on the ground.

what do the acronyms pr, and rx'd stand for?

Jumping PUs

15:31

Much better than my 30 minute effort with 65lb back in April.

joe, #388,

LOL.
I was just about to post the same wiki-link back to you saying ITB seems to fit the bill. I seem to fit both the training and the anatomical factors. (says breaststroke irritates it and just Tuesday i was at the pool and this was the case.)

I'll be giving the foam roller (and tennis ball) thing a try for sure.

RE: squats, that was just the annoying thing this pain kicked up a few weeks AFTER I got my squat "fixed" at the cert. My pre-cert "buttwink" was so bad it was an eclipse. (It was the serious "beer" guy on the left in todays pic that helped(obviously a awesome instructor, props to him!))

What protocol did you use, 2X a day, pre-workout, post workout? How long did it take for you to see/feel results or noticeable change? First time, days, a few weeks?

Thanks again.

M/39/6'1"/209

My first-ever CrossFit workout today. My wife's been at it a few months while I'd continued a cardio/weight machine routine I started in March. I've lost 30 pounds since then, but I'm ready to push into a more athletic training style.

Not knowing what weights I could handle, I made my best guess. Did the first two thrusters at 40#, the last at 50#. Probably could have done all sets with 50#, but probably could not have with 60#. Dunno.

Pullups were on the assisted machine I've been using at the gym, where I was doing 2 sets of 10 with 115# assistance. Raised that to 145# today for the first two big sets of pullups, then went to 130# for the third set and pushed through to failure at 15 pullups.

Time: 8:45

#395

There is some info on acronyms on the FAQ's on the main page.

rx'ed means as prescribed, no scaling of reps or weight.

WOD means workout of the day. I would check out the FAQ's (frequently asked questions) on the main page, it helped me decipher all of the gibberish.

32/f/130/5'4"

My 5th (or 6th ?) Fran today.

5:51 (6 seconds faster than previous PR of 5:57)

AUGH! Really hard to continually improve on this!

(Love the shirt Nicole is wearing in the pic today! It's says CrossFit East Decatur ... WOOHOO!)

M/5'10"/160

PR 5:29

Semper Fi

PR= personal record

25/F/130/5'8

65# Thrusters, kipping pullups
8:59 still healing from rotator cuff injury
last time 7:23(pr) I'll make it back here real soon, and even better..

with 45 k barbell and strict pull ups

14:58

#398 penty,

I think I actually did it only a few times before it helped. I really could feel when I actually hit the trigger point, after doing that a few times, it felt a lot better. Of course, I also stopped distance running when I got serious about Crossfit, so I'm sure that made a difference too.

I wasn't letting my knees track my toes properly when I started squatting heavily. I fixed that too, and I really have had no problems since. Again, though, the period when I noticed it a lot coincided with the running.

28/m/193

5:58, as rx'd

#104 - Gipper

I also did filthy fiftey yesterday! haha and today i will try to beat my previous PR of 4:47 i believe it is.

Male/ 18yo/ 6'0/ 163lbs

M/34/189cm/85kgs

First 'Fran'.

27,5 kg thrusters
Subbed jumping PU for regular.

11:21 - ripped the palm of my right hand...

Thanks to Fredrik for the coaching. Hope your shoulder heals quickly.

6:27
feels great to get things moving again after 1 month off...time is +47seconds unfortunately. Arms felt so heavy throughout
AWESOME to be back and start w/ Fran

M/28/71"/167

4:52

As Rx'd

f/37/125
First Fran with the new pull up standard. Did several extra "bad" pull ups but didn't count em! My old time was 4:15rx, today 9:15rx. Feel like a newbie learning a new kip.

#373
Thanks for the information. Just keep Crossfitting and eating right and you'll be around to enjoy many more WODs.

#376
I feel ya on the no bumper plates. Great time, by the way!

What's the "100-day burpee challenge"?

I've looked thru the posts for the last few days to try to find it without success.

Not sure why I'm asking the question. I don't think I really want to know the answer!

bwt: 170

as rx'd 5:48

It's still a minute off my PR but considering last Fran was over 9 minutes, I'll count this as heading in the right direction. I'm beginning to think that N.O. Explode stuff was what killed my times this summer. I'm off it now and we shall see if there is improvement...

33 yom 232 bwt
fran (pull-ups chin over bar to compare to last time)
time 6:30 pr by 1:56
last time 8:26

have to say I have probably shed close to 20 lbs over the last 3 months from getting focused on crossfit and tightening up my diet (got sick of doing pull-ups at 250+). Thanks for everything coach. Hands down best program around.

Well, thanks for all the responses. But He died. i don't know what to say or do really. He died this morning at 11:15 or so. He made the move to denver ok and my dad came home tuesday and it all seemed good. They were asking my dad about my uncles house being wheelchair accesable and such, so it seemed like he was going to recover. Well he coded whatever that means and died. So i did anothe ''fran'' in his honor. 6:00 even after doing 5:40 this morning. That is all, soory.

30/m/155
First fran today...damn it kicked my butt. I was slooow as hell. I'll get a better time on the next one.

12 min

Chest to bar pullups:)2nd time this way
6:51 (15 sec faster than last time):)

Rawr! Looking good gentlemen!

First Fran...my step mothers name is Fran...Hmmm?

20lb Thrusters
First 2 sets Pull-ups (21 and 15) assisted, last set of 9 as negatives (First time able to do negatives!)

9:40

this is my first post. For all you older gals...
46/f/141#/5'7"
Fran with 50 # for thrusters, all lip pullups, took me 10:23. Congrats to all you powerful people who can do this workout in 6 minutes or less...I'll still be working!

My first Fran.65lb thrusters. Exhausting!

6:03
f/27/128

M/21/6"00"/165

9:31
Fractured
Swam 3000 yds yesterday

1st Fran. Got a tweaked shoulder so just did 65lb thrusters.

6:40

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.

Dan #424, yes

1st Fran with chest to bar. Thrusters were the "easy" part.

12:54.

M/24
Bwt:190

as Rx'd 3:07

First time poster almost a pr, but made up push jerk 3RM yesterday shoulders a little burned. But Pr'd on that with 205 for 3 reps. Most weight I've every gotten over my head so I'm happy with my last two workouts.

Can somebody help me, I seem to have misplaced my sub-5 Fran

7:47-not good

26 yom 6'2" 155#

Pre: 45# PP x12 x2, pullups x12 (pushups, dips squats all x12 x3)

WOD as rx'd:

21 thrusters: 10-7-4
21 pullups: 16-5
15 thrusters: 5-5-5
15 pullups: 9-6
9 thrusters: 5-4
9 pullups: 9

7:22 PR! by 1:36

Post: walk and stretch

Everyone's favourite girl put on some weight tonight

Pudgy Fran
21-15-9 rep rounds for time of

115lb thrusters
pull-ups

5:35 as modded

Pulls broken 7/7/7 5/5/5 5/2/2
21 thrusters broken twice 6/9/6- once for a brain fart where I wasn't sure if I'd pressed start and once in a moment of mental weakness. 15 and 9 unbroken. Weight was noticable but the biggest thing was going without the dynamax ball for depth. All reps much deeper than usual. Don't need the ball any more.

Cheers, kempie

as rx'd 8:38

didnt time it just tried to keep it short. Probably should have scaled, it was pretty tough. Had a slight forward lean on Thrusters that would creep in.

M/22/6'/164

No equipment, so I sub'd burpees for thrusters

Time = 5:43

I think I need to speed up my burpees...

Anthony Bainbridge challenged me to do a heavy Fran. And not heavy like 135 thrusters, but really heavy - BW thrusters and 1/2 BW pullups.

Since my Wt pullups max last time was 65 lbs and I've never done thrusters over 170 - that was going to be an issue.

So I did
"Heavy-ish Fran"
15-12-9
Thruster 185
Pullups +24 kilos (53 lbs)
38:09

That sucked. Thrusters were mostly triples and that was the easy part. Pullups were doubles and singles and were whooping my ass.
I feel like it's Friday because fridays - that's when I do something stupid.

BW 226.5
Diet yesterday 35/25/65

Good day.

Day or so behind.

Tuesday:
13mi Bike. 2 CFWU
Then WOD 2k Row 8:03

Wednesday: 15min run(treadmill) 1X CFWU(15)
warmed up
65(8rep)
95(5reps)
WOD
115
125
135
145
155(failed on first attempt, got pumped and made 2. Tried three more time to get the last one but just couldnt make it.)

One question, my weak point in many of my olympic lifts and in these PJ was my jump what can I do to work on my jump? improve it?

m/26/5"9/180lbs

as rx'd
5:09

9:00:81
52 seconds slower than my PR....WTF

5:15, chin over bar pull ups.

Band-assisted pull ups
Otherwise, as rx'd:

7:51

Comment #321:

You read my mind...what is up with those shaved legs? Kind of wierd.

wow... my first Fran since 2005...

So I did as Rx'ed instead of going up to 115 in thrusters, which I will do next time...

Time - 9:10

Failed. Injured back.

10 x 45 thrusters

21 x 95# thrusters
21 x p/u

11 x 85# thrusters
then pulled my back. stupid idiot.

Next time start with 60# and work up.

#439

Then it is not as rx'd, so don't claim it.

As rx'd
7:16

Fran done with usmc pft deadhang pull ups, 5:28

27/m/185
3:42

Warmup: Mowing the yard

"Fran"
Time: 13:55
Max HR 183, Avg HR 164

Decided to mix things up today and use a 102lb tractor weight instead of a barbell. Really made this alot more difficult. My PR for Fran is around 3 minutes. Also the WOD was done outside in the 95 degree heat. Humidity around 90%. I know its not the sandbox but it really added to the intensity.

Thanks Coach!

Didn't take a rest day this cycle, so yesterday i worked on my snatch and PR'd by 6 kilos, then today i dropped my FRAN time from 7:07 to 5:13! i am stoked to say the least. I love that workout...

M/39/6'/214 lbs
Skipped warmup.
Fran with 20kg dumbells (= 88lbs)

13min 26secs

Moved up to 20kg from 16kg. Had to do that thrusters in sets of 5 after for the 15 and 9. Lot of improvement in there though.

After 4 months, I feel like I'm just getting close to the pack.

#435 B. Knudson wrote: "my weak point in many of my olympic lifts and in these PJ was my jump what can I do to work on my jump?"

A jerk is not a jump, rather a dip-drive-dip sequence. Keep the bar centered in the vertical plane over the center of your foot during the dip and drive, elbows far enough forward to hold the bar in a sound rack position with the chest held high.

For the oly lifts, the precursor to a powerful jump/shrug is a proper first pull. Opening the angle of the tibia femur, staying over the bar until the last possible moment. My tendency for error is opening the angle of the femur/torso prematurely, which gets the torso too vertical, which diminishes the potential for the explosive hip extension necessary to move heavy weight. When I get the first pull right, I don't even have to think about the double-knee bend, it just happens. When I get it wrong, I am overly reliant on the shrug, and at heavy weights, fail. Best of luck in your efforts!

M/169/35
Bozeman, MT

9:07

21-15-9
30 kg thrusters
assisted pullups CTB.

10:16

Wife: 400 m 2.37 Yesterday: 15-12-9 PP 16 kg

33yom/167/6'0"

As rx'd - 8:35

31yof/126/5'6"

65lb thrusters/jumping pu's - 10:02

43# thrusters
12:22

Identical time to 080510, but currently using less weight (50# last time). Given that the thruster weight doesn't appear to have been the limiting factor, guess it's time to concentrate on my pull-ups.

32/F/140#

21/m/160/5'10

As rx'd

5:58 (new pr)

m/25/5'11/200

First timed fran

4:10

have a goal to break 4 next time.

CFWU x 2

Fran scaled to 85lb:
7:45

0:55 slower but 10lb heavier than last time

f/46/5'7/160

glad to see more girls, older and younger, posting. train hard.

Fran:
thrusters 65#, 75#, 85#
pull ups

6:54

4 min rest then

25 burpees at 2:20.

10# more at reach round and improved time by 1 min. Carry on...

7:53 - 65# thrusters

Not quite as fast as I'd hoped but still almost a 3minute pr so I'll take it.

5:44 - As Rx'd (women's weight)

I've almost cut my fran time in half since attending a level one cert in May.. looking to get under 5!

127/F/5'4"

11:40 First timed Fran
Still having a lot of difficulty with the 95# thrusters on my ohead press. must keep working on those shoulders.
26m 6'5" 218

'Fractured Fran'
5-5-5-5-5-5-5-5-5
Thrusters @ 30kg (50% BW)
Pull-Ups
6.42

Notes:
ROM on both exercises suffered towards end - booooo.
Thrusters unbroken.
Pull-ups mostly unbroken until last couple of sets - kipped as best I can.
Today was an exercise in keeping on moving - but need to sort ROM
Also need more hip in both thrusters and pullups.

could not do Fran today....got some tendonitis in elbow so it did

GHSU 20,20,20,20,20
Squats 35,35,35,35,35
Kettle Ball swing 40# 15,15,15,15,15

kettle ball did not feel to good on elbow

As RX'd. 4'46"
Not my PR, but a decent time.

22/f/158

12:09

used 65lb thruster, tore up both hands!

as rx'd

totally no air.... totally dead!!

11:52

Speal, I hate you. You and Dutch will crush this version of Fran.

7:46 with burpee pull-ups

Watched it on video afterwards. Kicked the medicine ball out of the picture, so my thrusters are super deep. I was calling myself all kinds of names after I saw how long my rests were during the burpee pull-ups. What a sissy.

Still not up to par since the Crossfit Games. I really haven't attacked a workout in the last two weeks. Of course, I have quit drinking Rockstars too, so maybe that has something to do with it. :-)

46/M/195

28:48

kicked my butt!! not bad for an old man

Fran as rxd: 6:41.

Second time trying this girl out. Down 4 min from first time, but not very happy. Next time Sub 6.

"Fran" (CTB pull-up)

4:37

#450- RyanD - I'm in Bozeman as well. We have a pretty small crew right now. Have you been into the gym? email me at jmurie@hotmail.com...

Anyone notice our favorite South African, Mr. Faught, is back?

The CF community has already begun to show their support (in the negative) for his (ahem) EFFORT.

Freddy, nicely done! I'm think I'm going to hit Fran tomorrow heavy. Maybe with a vest and 115lb thrusters, so I'll be feeling the pain as well. Great work though, I think sub 8 is killer work! Even if you were resting like a sissy on the burpee pull-ups :)

CFWUx3 -pu & dips

woman's weight of 65lb

9:31
:43 slower than my pr

Did first 11 thrusters, then broken for the remaining. Pu's unbroken.

Damn you pullups they get me every time. Did most of the thrusters unbroken and as RX'd @ 95 lbs but had to sub the pullups for jumping pullups on the 15 and 9 sets.

10'48"

5:25

Anyone else see how stacked those guys are in that picture? What is their deal, are they doing other training also, or just really dedicated to their diet and the WODs? I have been crossfitting for 3 months and lost 20 pounds. I have better tone and definition in my arms, shoulders, legs, and upper back, but I still have the same frustrating love handles that were there when I started? I do ab work each day in my warmup. Any ideas?

I think it was a PR for me. Im not sure.
It wouldnt have been if I didnt have K.Voth motivating me.
fire station 7
5:46
28yr/male/195
aka Tito

30yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 10 ring dips per round. Thruster 45lbs x 5-5 65lbs x 5.

As rx’d: 8:35 PR
Foam roll after
Compared to 080510: 10:00

As rx'd:
6:34pr

My first was
Like 27min
Just 7 months ago.

Rxd:
13:32

First time doing Fran

PR First Time LOL
15:22

New PR for today. 5.23, got a cadet from west point that is working with me, he did a scaled fran today with 65# and body rows. 7.20 for him, not to bad, he couldnt belive how smoked he was in 7 min

#239

Thanks Joe! It's good to know that for sure. Thanks for your input!

Second Fran ever for me -- 1st time as Rx'd

9:18

Last time was 12:30 at 75lb Thrusters. Something seems to be working!

23/148

WOD as rx'd

3:58(PR)

I did butterfly pullups for the first time...did not touch my chest each rep. Next time we will change the requirements.

36/M/200

As Rxd 8:42

2nd time doing chest to bar, missed it a few times so ended up doing extra.

41/m/66/160

Not even close to Rx'd 4:19

sub'd 45-lb front squats for 95 pound Thruster
sub'd BW - 130 lbs for BW Pull-ups

Stretched for 15 minutes before and after
Did CFWU with push ups sub'd for dips and rows sub'd for pull ups

m/28/155/5'8

I am stoked. I have only been doing cross fit for a month and one of the first workouts I did was fran. I moved the weight to 75 lbs, because thats what I did it at a month ago, and shaved 1:40 off my time.

4:49

47/m/195

As Rx'd. 7:58.

As rx'd:

5:42

24/m/150/5'8

Weak mind. Still haven't met Pukie. I want to.

J: 3:10 w/ strict form (ear in front of arms w/ weight overhead and locked out), chin above bar (not CF games chest touch).

M/32/6'3/204

as rx'd 13:05, 1st Fran after 5 weeks of CF, pathetic

F/32/6'3/180

45# thrusters / jumping pu's, 6:00

m/31/150/5'4"
Third time doing Fran in 3 months of Crossfit.
First time 7:17
Second time 6:45
Today 5:30

14:44

Thrusters 50lb
Pull-up on Gravitron with 80lb assist

May not seem like much, but 3 months ago, I was lifting half the weight on thrusters and needing 110 lb assiston pull-ups, and it took me twice as long (32:37), so I'm definitely getting stronger and faster. Fran is a great gauge of my CF progress.

rx'd a slow 5:29, well off PR. didn't have it today

1 mile run, light CFWU x 3 without PU

Fran as rx'ed:
13:35

Definitely took way too many rest breaks for too long. Next time should have a better sense of how to pace myself. Still felt like a great workout though.

M/22/168/5"10

99lb thrusters (lack of 1.25kg plates)

3:55

1st time I did Fran. 8:15 as rx'd.

Ok the very work out that kicked my ass sooo bad that I didn't could back for a year and a half:
I stayed at 95 and scaled to 12-9-6 and 21-15-9 resistance band assisted pull ups...bad idea.

17'33"

Should have scaled weight to 65. I'm gonna be honest when Brand X suggests a weight by gender I can't get past the stigma. "I can press over 100 and I not a girl!" is what my ego says in the back of my head. I had to slip up the second set and third set. So offense ladies all you CF Ladies could kick my butt for sure.

Pull ups! I suck at them. I got long arms and a big ass. I have two Thera Band Exercise tubing I use for assistance(love the looks at the gym, I just tell people I'm hanging myself)

But it's still just can't knock them out that fast. All my times get jacked up due to my lack of pull up power. Any suggestions? Iron Woody has a pull up assistance band package? Any suggestions aside from loss weight and grow stronger?

Thrusters? should the bar be on your chest as you explode up?

Is that guy drinking a Blue Moon in the picture? That's gonna F up your blocks!

Keep it Real!

with 65lb thrusters
8:31
moving up to 75lbs

Fran as rx'd: 4:55

My previous time was 6:09, I'm pretty happy with the new pr, but I know there's always room for improvement!

First post.
Just moved w/family from Miami(SOUTHCOM) to California desert (29 Palms). Lots of similarities...palm trees and sand, right?
Crossfit Ripper an impressive facility. Very homey, in an expeditionary way....an awesome thing to have access to, and a huge asset. Great idea.
Did first Fran today--
As rx'd: 9.50.19.
Thought I was better conditioned. Attribute some lag to very exciting past 3 wks packing, driving, unpacking...and altitude going from 0' asl (Miami) to 2000' asl (29 P). Will push through it and acclimate.
Felt woozy driving home, but luckily, aroma from centrally located sewage plant snapped me back alert.
Love it.

7:14, mostly jumping pullups, 65# on bar
that dude on the right, no way did he naturally get that big then win the games, i'm calling baloney.

Broken sets of 3X7, 3X5, 3X3;
75# Thrusters;
Garage bar doesn't allow kipping, had to do jumping pullups on last sets of 3.

Charles same set structure, jumping pullups all the way.

Both finished in ~9:50.

M/25/5'9/155

So... I was supposed to doing Starting Strength today, but I could not pass up Fran! i have never timed myself, so I was nervous, but stoked.

As Rx'd - 6:15

All pull ups were unbroken, and I got through the first 21 thrusters. But after that, wow! I loved it! I am going to piss CF while I do SS... hopefully in a couple months I will be back and kickin' it

ROM's
Virtual Fran w/a broom handle

WOD
:03::50

My slowest Fran since April 06. Must be my body telling me it's ready for a scaled week or some down time. Or maybe that getting home at 0330 is not condusive to a good Fran time.

Get some, Go again!

5:22

PR by .02

Would love to try Fran CF Games style but that would result in smashed forehead and/or broken nose in my garage gym. I only have an inch or two to spare with chin fully over bar.

#278 paulyG: I'm at 6500" and have never done a WOD at sea level. I'd love to see what kind of
effect altitude has on metcons by doing one at low elevation.

m/43/175

cfwu x3 - pu & oh squats (knee)

as rx'd

5:51 1:03 slower than last time... Not good.

22/229
wod as rx'd
3:32

RX'D

3:30

42/m/190

37M/5'10"/165#

Warm-up: 100 SU + 50 DU; CFWU (w/o PU or dips) - 3 rounds.

As Rx: 5:24

2:23 slower than PR. But, this time thrusters done to 11-inch box (below instead of at parallel) and PU were strict w/chin over bar (instead of kipping).

as rx'd

15:55
previous 22:00

M/38/150

very light stretching for warmup, some 45-lb thrusters

10:20 (off PR by almost 2 minutes)

42/168

As rx'd in the 95 degree heat

Chest to bar Fran - 10:20 PR

Chin over bar Fran PR about 5 minutes less...

4:41 as Rx'ed

1st time doing it with no Dynamax Ball on the thrusters and chest to bar on Pull-ups. Thrusters were unbroken with all 3 sets. Pull-ups were unbroken on 21, broken into 8 and 7 reps on 15, and broken into 5 and 4 reps on 9.

Last Fran time was 3:22 on 7/2/08, chin to bar and butt to ball.

5.56 as rxed
(5.30 still pr)

6:02 with 80#
-1:35 from PR

34/m/170/3+ m cf

as rx'd
Have been working on c2b pullups only could do a few just kept going with chin over bar.

NEW PR 8:45

Done at a community center gym always funny to watch the seniors in the mirrors watching you. Wonder what they are thinking?

First FRAN, 13:20 as rx'd. Can only get better from here! Ended with 3 equally pathetic rounds on the heavy bag.

Great Workout! Scaled to work on form since this is only second time doing Fran.

Jon m/21/6'0/152 - 85# thruster
5:05

Emily f/23/5'5 - 45# thruster, assissted PU
5:23

Only 3 months of Crossfit so working on form to lower times. Hope to use rx'd next time with the same form. PR rx'd @95# is 6:31.

m/30/182

7:51

31/m/175

cfwu x2

5:23 as rxd last time was 6:26

not rx'd

doing jumping pull ups are much faster then machine assisted pull ups at the gym. it seems alot faster jumping then weighting for that machine to swing the weight up and down.

here are my last 3 'fran' times with todays time being the last:
6/18 8:oo (60lb thrusters/ bw-200 assisted pull ups)
7/5 6:31 (90lb thrusters/ bw-170 assisted pull ups)
7/24 4:43PR (95lb thrust/ jumping pull ups)

getting stronger and faster!

m/21/145

11:06 Damn... need to do more workouts! I don't think people 10 to 15 years older than me should be whipping me like this. I suck :(

27/m/178

7:26 as rx'd

I did a little looking around and found this:

http://www.zazzle.com/fran_is_my_homegirl_shirt-235068363848143034

There are actually a couple different crossfit type shirts there. My fav is with the "If you insist on wearing gloves..."

Well I had it in my head that I wanted to get a sub-3:00 Fran. However, after reading the comments and surfing around the Gym Jones site I decided that my pullup standards for this WOD and all other WOD's that have a reasonable number of pullups (50 or less) should be chest to bar. My previous PR not done to these standards is 3:13. My time today:

5:54

5:27

m/25/165
as rx'd 3:04
missed my goal today of sub three because i'm a total fairy, and had to put the bar down during the 15 round and think about how much my life sucked at that moment. figured because i did 3:57 at the games id be around a minute faster than that.was on a 2:45-2:50ish pace but blew it because i ran out of mental fortitude. lame.

I do Fran with 100# (i like even numbers..lol) and with a set of 9# chains (4.5# each side)...anyway..

M/28/5'10"/193

7 min 32 sec

m/36/195lbs

as rx'd

6m11s

m/36/5'8"/213#

As Rx'ed: 9:15 (PR by over 3 minutes!)

The big improvement is being able to complete more and more reps of thrusters without stopping. First set was 11/6/3/3 with the bar falling to a hang, not floor, in between. Second set was 5/5/5 with bar going to floor in between. Third set was 3/6 (just kicked in and got it over with).

The pullups are getting faster and faster with minimal stops during the sets.

I can do this sub 7. I know it. Props to everyone out there doing it during television commercials...holy crap! 2:02! That video is amazing...

m/23/220/6'3''

third time doin fran

as rx'd
6:35 new pr...loving it even though I layed on the floor like a pile of goo after for 5 minutes

Jumping pullups and thrusters with 12lbs. 5 min 35 sec. This was my first crossfit workout!

it is hard to push yourself by yourself. i did get bust fran out. 12 min. i will do better next time. thank you Coach and to all the haters Kiss my GRITS.

Anthony (M/29/167)

DEADLIFTS
45x5
135x1
225x1
315x1
405x1
510x3 (Triple BW)

HEAVY FRAN
21-15-9 reps of:
Thrusters, 170 pounds (BW)
Chinups, 85 pounds (50% BW)

Time: 24:32

Deadlifts felt great, but the real test was the "new" version of Heavy Fran:

Put your body weight on the bar for thrusters and use 50% of your body weight for chinups. Ouch.

I had no idea what to expect, so I paced myself. Looking back I could have pushed A LOT harder on thrusters, but I think I picked a good pace time for chinups (every 12 seconds).

Turned out to be a great workout and I'll definitely hit it again. I think sub 20 is possible.

5:08 PR by 47sec. did this one @ the rec center could have done a little better with a better pullup bar. I'll get it next time.

4:59. Used two 1 pood KBs for thrusters. First round was unbroken. PR by over 3 minutes (haven't done Fran in almost 3 years; used 75lbs on a bar then). Time to jump up in weight.

F/37/143/5'4"
MAJOR PR!!!
In March:
Fran
20 lb thrusters
kipping pullups
11:08

Today- 30lb thrusters (dumbbell total)
kipped.

6:37!!!!!!

I know far from rx...but still. Next time will go heavier.

8:00

m/33/215/6"0

As Rx'ed in 6:21 (NEW PR)

previous best was 6:47

took over 12 minutes off of my filthy fifty time the other day; took 26 second off my fran time...i'm on a roll, baby!!

43# & Asst. Pull-Ups

9:51

It was fun!

First Crossfit workout ever was Fran on 5/14/08. That day I did it with 65lbs. Time was 11:32

Today did it as RX'D and finished it in 9:18(PR)

Results don't lie Crossfit is the best training program around.

12:00

38m/180/6'1"

Felt a little energetic today-

"Deadly Fran"
21-15-9
Thrusters 45lb kettlebells/arm
Pullups C2B
Deadlift 225lb

11:30

For those who have not tried Kb thrusters, they are an entirely different challenge.

m/24/190/5'9"

7:03

PR by a minute

M/23/5'10/185

As Rxd 2:52 (PR by over a minute)

It was just chin over bar. Wanted to break 3 at least once before I go to the Games standard of chest to bar or other variations. Never thought I'd get it today, but CrossFit surprises you like that sometimes!

Wendi:

Fran
as rx'd
8:21

Shannon:
(shoulder injury)

21x15x9
95 lb front squats
push ups
10:58

As rx'd.

m/18/165#/6'0

4:20 PR

Had my older brother(20/160/5'9) do his first fran ever, hes more of a casual globo gym guy. well it showed with his 19:26 time. But Im still impressed because most peoplem dont have the balls to finish when their having that hard of a time.

New crossfit recruits FTW!

First time with Fran. Took me 20 minutes to get off the floor. As Rx'd 6:47. Not bad for being 40~!

New pr 5:44 was 5:59. Need to get better at kip.
About to become COP in fort worth TX. 22y/m/195

New pr 5:44 was 5:59. Need to get better at kip.
About to become COP in fort worth TX. 22y/m/195/6"

rxed 3:56

New pr 5:44 was 5:59. Need to get better at kip. Want to break 5min!
About to become COP in fort worth TX. 22y/m/195/6"

Score = 4:51.58

Followed Guarddog's suggestion to make this a 3- 5 minute WOD, so scaled accordingly.

Used Dumbbells due to bad shoulder (right)
DB Thrusters (2x 28lb Db = 56lb) 12-9-6 reps
pullups 4-2 then jmp 6 / jmp 5-4 / jmp 4-2

My pull-ups need a major overhaul. I can rock them if I execute them from near lock out. But the second I lock my arms out, they're useless. Any advice?

14:48

Did this Saturday @ San Diego Cert, dropped 1 min off time with more productive pull-ups 4:47.

5'10 180# 27yo

f/25/120/5'5"

8:20 as rx'd (65# Thrusters)

Is crossfit proceeding towards mainstream? Lets watch the progression.

I did mini "Fran"

12, 9, 6 reps of:

45# Thrusters
Pull-ups

Time= 3:28

9:18, first time as rx'd

pullups still the issue

First Fran after two weeks starting Crossfit:
95lb thrusters, jumping pullups: 5:56

Thanks crossfit

m/26/5'4"/145

"Fran"
As Rx'd
Time: 5:27 (-4:26 PR)

Only my second time with Fran as I just kept missing it when it came up. Not sure how this happened, but I came away with a huge PR. Pullups unbroken, thrusters broken a bunch including me dropping the bar on my head in the 2nd round, and then falling on my butt the attempt right after that. This hurt a lot more than when I did it before. I think it was Anthony B. that commented that as I was rolling around on the ground groaning and grunting afterwards that it still sounded like I was working out.

"Fran"
9:02

10:44PR......May 10, 2008-16:45

Steve 35M/5'6'/170

21/m/153

5:17 as rx'd

Last Fran was for the CF Games workout, absolutely terrible.

Crossfitting for nearly a month and I'm SO STOKED about this. People in the gym ask me what the deal is all the time (especially for the weighted pull-ups, which I did with a back pack), my friends even ask me if I've been working out?

Crossfit has transformed me into a near monster, yesterday I ran 8 miles for no reason, and felt great afterward!

26/5'10"/197

I read the set wrong and did three whole frans. OH well. It was still fun but much more difficult than I thought for obvious reasons.

My first one was 6:15 second was 7:56 and the third was 8:59

" Still not up to par since the Crossfit Games. I really haven't attacked a workout in the last two weeks. "

Freddy, I'm glad to hear that someone else has been feeling under the weather. I took two weeks off after the Games and dorked around a bit, but since I've been doing the WOD's my times are really unimpressive. Wondering if Aromas stole my ju-ju. The 20 minutes of push ups, ring dips, and PP destroyed me for 2 full days. What's happened to me?!?

m/27/177#/5'9''

Fran:21-15-9 of 95# thrusters + pullups

Time: 3:31 (PR by 61 sec) pu's were chin over bar, crease of hip below knee on thrusters to full ext overhead. I attribute this improvement to the Zone Diet and following the WOD schedule provided by Coach and Lauren. Thank you.

Schwartzie-thanks for the encouragment man.

7:45!

Finally broke 8 min. Had to tell somebody.

PR!!!!!!!!!!!!!!!!
Oh how I love typing those letters!

f/36/145/5'7"
Fran as rx'd
8:58 - shaved 0:41 off my old time
Bring on the next workout :-)

6:11 games standard

Might have missed 1 or 2 chest to bar reps, but 39 sec faster than last time with those standards.

PR!!!!!!!!!!!!!!!!
Oh how I love typing those letters!

f/36/145/5'7"
Fran as rx'd
8:58 - shaved 0:41 off my old time
Bring on the next workout :-)

37/m/157/64"

as rx'd 5:25 (still chasing that sub 5 min.)

m/14/6'0/137

FRAN=Death by Torture

65 lbs thruster
kip pullup

6:02

24/m/5'11"/197
Me and stretch decided that after we had done fran rx'd this morning, we would try speal's burpee fran this evening...it pretty much sucked. Did the burpee pull ups chest and thighs to floor and then chest to bar on the jumping pull up part. The burpees kill your quads and make the thrusters that much harder.
9:14

m/21/5'8/160

5:48 PR by 1:20

I do under hand grip since it's easier on my elbow. I'm still afraid to lock out my elbow so I get as close as I can to lockout, which is pretty close. I'll count it b/c I push myself hard, but technically it wouldn't count.

m/16/5'11"/178

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

6:03

Feels good, especially after doin curls and triceps last night!!!!

Been crossfitting about two months, and I want to post this time cause it is just terrible, and hopefully knowing it embarassed me to the crossfit world will keep me motivated

M/24/6'5/225

15min flat, as rx'd

the more ridicule the better, bring on tomorrow!

m/24/6'1/222

Fran as rx'd

6:24 (PR by 26 sec)

age 42
bwt 215#
time as rx'd: 5:12

37/m/5'11/165

Saving legs for Saturday's tournament so I subbed 75# push press.
7:59

legs sore from 200 sdhp.
Thrusters 65lb
7:51

26/m/190

FRAN:

8:40

This was behind my PR by 50 seconds. I didnt break the first or last sets, but the set of 15 was broken on both thrusters/pullups. I think that killed me.

**this was my first set at Denver altitude...beats the crap out of below-sea level Florida in everything except metabolic capacity

m/32/5'10"/180

as rx'd: 7:27(PR); previous 8:19.
next time I'm bringing chalk and more Ozzy for the ipod.

08.07.24
Fran
7:22
M/54/172#

As Rx'd
7:00

21:16 as rx'd

age 18 bw 170
4:25 as rx'd

wow i am so pissed i missed my pr of 4:10. but i don't know if i coulda done it faster. i took a few 10 sec breaks to catch my breath and one quick one to get a swig of water. i was gassed after this one though. GREAT TO HAVE YOU BACK BRIAN!

65# thruster
asst pull ups
= 4:27 PR!!!

DL rep 5 at about 80%:
155-155-165-165-170

HSPU 23-15-13

Erin

26/m/180/6'1

5:18 as Rx'd. 2:07 PR since 2 months ago, just shy of my goal of 5 mins. Next time I will crush it.

Did Fran today. Our bar is only 40lbs so we always add 2.5lbs on each side before we add weight. Well I walked in and I saw that the weight was already set up. SWEET! So I warmed up and attacked the bar. Something didn't feel right. I blamed it on the push jerks and the Filthy Fifty.

Completed in 7:09....(PR is 4:45!) So I started tearing down the bar and noticed that whoever set up the weight put 5lbs on each side instead of the the 2.5lbs...UUUGGHHH! Fran with 100lbs makes a difference, I tell you what! And I was only running on 5hrs of sleep. That makes a difference too!

OUT!

S/F

did
10-5-3
with 70 lb thrusters
and level 8 assist pullups

29 yom, 180 lbs

4:54 as rx'd

4:47(pr) last time

Been so tired, didn't rest yesterday and I did hang squat cleans 135lbs, push jerks 135lbs, squats 135 lbs, and deadlifts 135 lbs. 4 rounds 21-15-12-9 in 18 min. Shouldve rested. Today was 9:32

M/6'2/190/21yrs

4:40 (pr)

Tim:

6:00

Not a PR, but felt like I had a little gas in the tank (even though I kept reminding myself "unsustainable intensity! unsustainable intensity!"), suggesting that I could break 5:00 in the near future, and that *would* be a PR.

Not great, but encouraging, for me.

10:59

21-15-11

1st time w Fran - 3 min rest btw 21-15 sets.

27/m/215

5:19 as Rx'd (first time without a weight rack)

080510 was 4:42 with rack

M/197/69'

7:34 as rx'd

m/34/70/185

9:21 CTB, 20V, 115#

That didnt go so well, second day back at it.
cant wait to see what speal does on this.

m/31/5'10"/165

5:26 rx

As Rx'd 12:19
First Fran.
I did it!

#498
I have a squat rack with a pull up bar. I have the iron woody bands. I put the pegs about 6 or 7 holes from the bottom and stretch the orange band between them I then stand on the band and do the pull ups. You can adjust the size of the band or the position of the pegs. It allows me do do full chest to bar. I am 5'7" so the 6' may be more of a problem. I am , however, 200 lbs.

28/F/5'4"/148lbs

Warm-up: 400m run followed by 3 rounds of-
10 squats
5 push-ups
20 sit-ups
5 knees to elbow
15 back extensions

WOD: "Fran"
As rx'd, 65lb thrusters.

7:57 - New PR by 2 min 11 sec.

:o)

Still in my first week of crossfit. Didn't have a watch used the wall clock. Jumping PUs, and 65lb thrusters. 13:00. Definitely felt pukie, had to take small breaks in btwn PU and thrusters as well as inbtwn sets. We'll see her again sometime.

#528 - Smitrock

GREAT call on the chains! I'll be putting that little trick to use on the next WOD w/ thrusters!

CFWUx3 (5 reps per set)
5:57 (PR)

8:56

m/27/150/5'8

10 min flat
subbed 75lbs for thrusters. i'm getting better; the first time i did fran i could only use the bar. i think in about a month i'll be able to do it as rx'd.

F/23/5'7"/144

Sub'd 45# thrusters, jumping pull-ups

6:20

First deadhang pull-up today, yay! XD XD!!

12:18 today, subbing 40# dumbbells for the bar.

Bittersweet Fran:

As Rx'd - 5:58 30/M/5'9"/170

Sweet, PR by 1:16 in just 24 days!!! Still gotta get that butterfly kip down!! Much room for decreased time.

Bitter, Aggravated Rotator Cuff. Tried to come back to soon after injuring it doing ring push up/planks. Lesson learned. No pull-ups, OHS, or Snatches for awhile. Those seem to be the only movements that hurt it. Any good substitutions for those????????

as rx'd

chest to bar

4:50

#97 I have several no equipment workouts listed on my page. Check out the public files that list the last 7 months or the Word doc that list no equipment workouts. Enjoy!

Last time I did this was on the same day I ran a 5K. I subbed 65# on the thrusters and did band assisted pullups (which I hated and never did again), with a time of 10:29.

Today, I did the WOD as RX'd on the crappiest (tiny and baby butt smooth) and lowest (around 7 feet off the ground and I'm 6'5) pullup bar in the history of pullup bars.

Time - 16:05

OMG that was fun!

65lbs Thrusters
body rows.
6:50

As rx'd 23:04

Used 99# on thrusters. Couldn't make 95 fit, when in doubt go heavier!

Kipping pullups ftw! Can do 9 solid now! I keep losing the rhythmn, I could do more if I could just get the swing timed...

6:12

7:56

I adjusted the thruster weight to match my weight, no other change.

22/m/145

Wasn't my fastest...was still feeling a little ill from the night before.

For some reason I was tricked again into thinking this would be easy.

35/m/5'9/185

8:18

10:55

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

M/26/5’6”/172

5’45” Fran down from 6’52”. Relaxed standards on the thrusters made it a hollow victory.

37/m/235
rx'd 10:03 new pr
last time was 10:10

As Rx
James m/24/185/6'2"
New PR 5:40

Colin, as usual, beasted the workout, and he doesn't even crossfit. But he's coming around.
m/23/197/6'
4:09

as rx'd

chin over bar...one more like this for old times sake

2:35.82(PR)

25/M/6'1/158

As Rx'd

5:42

4:33
second timed fran. First was 7:47
Love crossfit.
M/30/190

23/M/6'1"/205

4:33

Sub pushups for pullups. Still recovering from elbow tendonitis.

Love Fran

We have an affair of love and hate. I love her my Marines hate her. PR for me today 6:35. 33 year old beat up Jarhead 5ft 8 170 pounds. The Marines I have are new to Crossfit and are growing stronger. Few months ago was 12:45 for me. These workouts are far superior than the standard MC P.T.

Am I supposed to take any kind of rest between rounds?

M/48/153

as Rx'd. 9:12

Need to chat with Jeff Martin and get some coaching on how to lower this #. Thrusters just total me...

male 36 y/o, 150#, 68"

WOD as rx'd 9:38

As rx'd :

7:54.548

9 mins

5:23
a little jump the last 5 pull ups.
2nd week of crossfit and loving it.
M/23/162

25/M/5'8"/135

12:07.
as rx'd. well kind of - barbell was 43.5kg (96lb).

had to wait for this guy (who refused to move between sets even after i asked) to finish his seated row before being able to use the pull-up bar above it.

previous Fran was 12:27 with 42.5kg (94lb) barbell.

Laura Demarco #216: Happy Anniversary! It's good to have you here.

Michael Polutta #372: very inspiratonal. Welcome aboard. Fasten your seatbelt.

$8/M/160 Fran 5:43 (PR)

47/5-10/214.
5:09 - new PR. Nothing better than CF 4 Life!

4:08 as rx'd.

Cleaned the weight from the floor on each set of thrusters.

Pullups done chin over bar, not chest to bar.

32/M/6'4"/255lbs

12:40 kipping pull ups. I really need a real pull up station at my house gym. Globo was too packed today so I did the rowing wod from CFE first.

My CF games fran was at home cheating pull ups and was under 6 mins. My last real fran was somewhere in the neighborhood of 14:37, so i'm pleased with this effort, almost 2 mins shaved off my time!

4:09 a min off pb but just off a 3 month hiatus from back injury.

6'6 220# 22

4:09 a min off pb but just off a 3 month hiatus from back injury.

6'6 220# 22

this hurt...i suck at both of these...

Scaled 65# Thruster
50-50 on the kipping and jumping PUs - chest to bar.

Time: 5:36

Post: Ab circuit + stretching

2:14 RX'D Long Night

bw-195

wod-as rx'd

6:39 total-new PR by 50 seconds

MC

32/m/6'2/181

8:11

1st time doing fran
Modified:
45lb. thrusters
pull ups- after fatiged used box jump.

30m/175

picked a doozie for my first CF WOD in 2 months...nothing like fran to welcome you back...

3:35 as rx'd

25 sec short of where i left off, but wasn't sure how hard i'd be able to push...overall, pleased with how i felt...good to be back after 2 months of a lot of snatches and c&j

F/30/5'5"/130
Fran as rx'd (65lb Thrusters)
2:56
Not games standard, chest did not touch bar, used butterfly kip

7:43 as Rx'd...

I admit it...I'm a slowpoke!

"Fran"
9:50
PR by almost 2 min

Good work Freddy!!
No kitty cat names for you on this day.

Speal,
Go 135... It will make you feel good.

Did 100 power cleans with UCD football. ended at 216lbs.

6:43 vs
7:37 bah! 5/12/08
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. m/51/176

As Rx'd

7:22

10:25

warmed up with a circuit bootcamp class at the gym 50 min class.

4:44
12-9-9-5
45#Bar Thruster
Jumping pullups

Hoping one day can do a real pull up.
whole body sore. Feels good

First time doing Fran. Shoulder still sore only really hurts during pullups. Had to finish off all three sets with jumping pull ups.

9:15

27 Male 5'9" 175#

As rx'd 7:00

This was my first time with Fran and I must say Fran is not my homegirl... I am her bitch lol.

Crushed this last time in 5:30, beating previous pr by 5 minutes.

Was on call last night, and just didn't have anything left. Pathetic.

9:06 as rx

WEAK SAUCE.

m/45/5-8/150

3 months of CF

Fran (chest to bar)

5:15 --> PR by 1 minute

1st fran 4-24-08 -> 9:45

F/20/155/5'8"

5:21 PR from the CF games Fran by 1:35!!
#65 Thrusters
Jumping pullups, jumping real hard for chest to bar, finally got the hang of it by the set of 9 and hit my chest to the bar for the first time!!
Hopefully by the time this one comes around again I can do it as rxed, real pullups are getting easier every day (still in sets of 2s and 3s tho.)

Started the 100 day Burpee Challenge today, caught up to 7, will catch up the rest tomorrow.

I have way too much energy even though I've been up since 4:30 am... I credit the Zone diet almost entirely, the pr helped though. =)

10:00

M/32/6'0"/192

11:52

Lots of stares for this one

Fran: 4:34 (PR) Felt great after a rest day.

6:20 as rx'd. PR.

I heard they had a tough time making the Sevan and Carey dolls. The Sevan doll wouldnt stand up bc the nose was so big it kept falling forward. And they had a tough time getting the Carey doll off his knees. Maybe they can get it to work but i doubt it.

4:21 as rx'd. chin over bar / butt to dynamax ball.

M/180

Fran: 7:30

I am pretty happy with this -- I actually finished the workout with the full 95#. I also did it breaking up the sets less than I thought I would need to. However, I wasn't locking out directly above/behind my head on the thrusters, and my horrible kips were barely getting my chin above the bar (and some probably didn't quite make it). So, even though the whole effort wouldn't count in most die-hard x-fitter's books, it is a giant improvement over a few months ago. Someday the form will be perfect and I won't need a huge disclaimer like this. Someday.

m/31/230/69"

as Rx'd
4:31 (pr by 2:58)

6:58 with 75lb thrusters. lowering the weight for the first time definitely made this a metcon workout. preceded by 2 hours with cfe swim (1 minute ladders)

wu
50 min circuit bootcamp class in gym
suicides
pushups
12#medball throws
squat jumps, etc etc. etc.
good workout

followed by: ***************************
Fran modified
12-9-9-5
45#bar thrusters
jumping pullups (bar to chin) best I can do for now.
4:44 [definitely not a Rxd time :)]
*******************
warm down
jump rope 15 min easy pace
2 sets of 25 situps with 25#plate l-side front right side

160/5'4
as rx'd
4:40... Thought I was gonna puke.
Boogit!

M/32/208

as Rx'd
12:00 (first Fran in over a year, lots of room for improvement)

As rx'd 6:31

Compare to:
080510 - 5:19 (65# - pull ups from a tree)
080331 - 4:46 (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)

You guys suck!

m/38/220

Fran as rx'd: 19:31

whats the 100 day burpee challenge?

As rx'd 3:48. Quads are smoked more than anything else for some reason!

scaled down to 75 # thrusters
pull ups with 50 # assist

21:30 min

"Fran"

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

As rx'ed 4:44 (PR) previous "Fran" at the Level 1 certification last month was 7:30. I hope I can keep this pace, cant wait for the next Fran workout. Thanks COACH!!!!!

as rx'd
Fran previous
5:18

today:
4:40PR

Pull-ups to throat and thrusters to med ball which for me is well below parallel. Next time will shoot for sub 4. I'm close to getting that middle set of thrusters unbroken.

23/F/145

Fran as rx'd. 6:53.

PR by almost a minute. Forced myself to break up the thrusters, and I think it made the whole thing more manageable. Also, the third Fran in 3 weeks. Really, I've had enough of her.

First time doing FRAN.

She is a painful and abusive lover, ain't she?

subbed 60# dumbells

12:03

Gonna beat that like a red headed step child next time.

"Fran" scaled 75lb Thrusters

time - 6:31

followed by the flithy fifty

USMC OCC-Class199

M/23/5'11"/190

I was still dead from the Filthy 50 I did tuesday, and really hated myself for C+J instead of rest yesterday. Anyways...8:59, 3min slower than last time! I even hung out with Pukie. At least I got a good work out =)

3:27

The first time i tried it I did it in 12:00 and felt like crap. I still feel like crap. But atleast it didn't take up as much of my day as the other time...

14:00

k dog
21:43

m/14/95
25 lbs thrusters 21/15/9
jumping pull ups 21/15/9
7:02

95#, 40# offset, first thrusters in awhile, wrists so not happy with me on first set but settled down. 9.06

197#

2:29 as rx'd (pr)

27/m/181

As rx'd 4:50(pr)

fran
21-15-9
100lb thrusters
kipping(ish) pullups chin over bar
11:39

some wods i can keep up with the community but this one was very tough. PR by a minute but was hoping to break 10. thrusters were definitely an issue. i will have to add thrusters to list of things i suck at
M/21/175

Did do "Fran" today due to left shoulder irritation. Gonna rest the shoulders for couple days. Plan to do "Fran" on Sunday.

Did "Annie" today instead

As Rx'd 7:36 (PR)

Oh yeah I forgot to add I drank a sugar-free rockstar before Fran. Freddy C, why quit what works so well?

M/29/6'2"/200

1st Fran, 4:52.

Didn't do "Fran"...Did "Annie"

Vaughn in Jackson. 41/165/M

As required: 11:29. I am improving. Last time was 12:15.

m/32/184

1st time doing Fran since level 1 cert May 3 and 4th in Alvin Tx.

time at cert 9.51 Rx'd

time today 6.08 Rx'd

as rx'ed 6:45

chiggies f/28/5'5/140

13:18 (55#/jumping pullups)

M/25/6'2/214

Wow, now that was a gasser!

PR - 7:38 - alright!
Last Fran time a month ago - 8:31

I was surprised, I couldn't even hardly raise the bar on a bench press after Fran. My plan was to do so more pushing and pulling mvmts at the gym, but after that short workout I felt like I got hit by a bus! I completed Fran and left the gym right after that. In honor of "comic book guy" on the Simpsons, "shortest workout ever" :)

11:31 First Fran

3:19 a rx'd - PB
Fracrtioned - 21/21..15/8.4.3..9/3.2.2.2

8:29 on virtually no sleep the previous night.

bested last time 8:44 though.

M/28/5'9"/180

Damn tired. Who knew 6:35 could kill you?

15-12-9
Thruster, 115#
30-24-18
C2B Pull ups

8:32

M/32/200

5:46, Dead hang pullups

CFWU X 3

as rx'd 3:35

When I first saw this I thought "nice, everyone loves (hates) Fran." But then I quickly remembered, I just did this last week just to test my fitness before I started following the WOD as posted again. Oh well.

Time- 6:33. Thrusters ate me alive, I don't wanna see Fran till at least November. Please Coach Please!

22.m.135.65"

as rx'd
7:30 *nearly 4 mins off my time from the CrossFit games "Fran" but this was without the distraction however i did have the sauna belt on and my breathing was restricted quite a bit... if anyone feels the sauna belt idea is bad or knows that it is please let me know before i hurt myself even more frv.nguyen@gmail.com

6:41
w/ 50 lb. thrusters

PR by almost 2 minutes!

My shoulder's killing me, but it was worth it... :)

M/5'11"/44/198

Fran Virgin, 12:35 95#/Jumping Pullups
puked a little in my mouth on the first set of thrusters! Took it kind of easy after that.
Climb aboard the pain train!

As RX'd

6:02

Oh it feels good!

all thrusters with 8lb dbs

21 th
11 pu
15 th
8 pu
9 th
5 pu

3:54

New to crossfit. Fran is my 6th WOD. i did my thrusters with just the bar and subbed jumping pull ups. Time-8:42

F/42/140

First Fran. As Rx'd. 11:24

M/43/6'6"270
FIRST RUN AT FRAN
8:55 (USING GRAVITRON)
THRUSTERS AS RXD

37/6'2"/195
Colorado springs

Time: 3:56 as RX'd

Not a PR but close. I'm happy with that. My last Fran video is out on YouTube: http://www.YouTube.com/crossfitbrent

I'm looking to get a 2 min fran by next year. Nor going to be easy.

23/m/175

7:19

transitions kill me...need to work on it

First time posting, we are in Afghanistan and there are a few of us doing crossfit.

1st time as Rx'ed
5:15

10 min break

2nd time around as Rx'ed

8:17

Don't know why we thought it would be a good idea to do it a second time.

First Fran

6:12

Talk about lactic acid overload...all that hydrogen floating around almost called up pukie

8:55

Transitions hurt me and my time....Next time FRAN..

23yom/6'2"/215

as rx'd

3:41 (PR of over 50 seconds!!!)

My arms were literally numb after this one. 3 hours later and I still have hicups from Fran.

I guess this zone stuff does work once you get a little bit consistent with it.

30/M/145lbs.

As Rx'd: 5:33 (pr by 49 seconds)

I know it's a late post, but I'm just excited about my first sub 6-minute Fran after almost 2 years of Crossfit. My only change in the past month, going on the Zone. Even after 3 days of leg WODs, I still went out and killed it! Can't wait to see the rest of my results.

7:08
65lb Thrusters

Took Freddy's lead and did Burping Fran or Bran

21 Thrusters
21 Burpee Pullups
15 Thrusters
15 Burpee Pullups
9 Thrusters
9 Burpee Pullups

Tough on the arms but thrusters were very poor. Burpee pullups straight through.

8:36

48/M/215

10:21

PW (Personal Worst) Over 4 minutes off best time. I just feel week.

First timer
6:06

Ive been doing crossfit for about 4 months and Ive been making huge gains. I cant wait to see what the bext months will hold for me.

finished around 10. Vague I know, but using gym clock and sharing the pull-up rack. Used 45lb dumbbells tho to protect tweaked shoulder. Fran's that mean chick you can't help but love.

32/M/165

2nd time doing Fran...thought I did well till I looked at the times that have been posted...def need to work on my thrusters... they kill me

As Rx'd 11:12

Fran First Time Ever
21 95# Thrusters? This is crazy, that's how I felt. Really Hard.
The Pullups were Ok

13:44
Goal for next time 12:00

ten minutes

BW 70kg

3.42
as Rxed

11 minutes, this really kicked my butt

29m/155/70"
cf w/u x2

7:24 as rx'd.
I beat my last time by 4.5 minutes! Granted she (Fran) kicked my ass but I put everything I had into her.
frickin' awesome!!
Hooorah

Good grief I'm slow.

29/m/175

4;13 as rxd

stewyd where are you

24/m/162

3:58 RXd

crosfitting for a few months now. never posted before but i was too proud of this one to not. hardest i have ever crossfitted.

busted my chin with the bar once too. that sucked.

M/25/170/6'0

As Rx'd. Chin Over Bar not Bar to Chest.

6:47 (PR) by almost four minutes.

last Fran 10:38 PR

Today 9:58 PR

oh yah! (:D

sub 9:30 next time like to see faster numbers

37m/5'10"/175

Subbed 75# thrusters.

5:35

cfwux3 light dips/PU

as RX'd 9:23 (PR by 3:37)

33/M/6'-1"/180

Fran Virgin - 7:32.
My Pull-ups were lacking.

M/23/150 GregAWu

As rx'd: 5:31 (PR+18)

m/37/175

Last last time 12:32 (1st time ever as rx)
Last time 10:31 (PR)

This Time 8:59 (PR)

All sets broken, but rests were much shorter. Form was really good and deep on thrusters, way past parallel. Pullups were legit chin over bar.

I wanna get one darn set unbroken next time. Still, I am very happy since my goal was sub-10. Saw I was close to sub-9 and really pushed.

as rx'd....except used 135 instead of 95 for thrusters.

17:31

Vance

m/20/148

Ugh what a workout to start Crossfit on. Did this about 8 hours after doing the Crossfit Endurance WOD for today. Only used 90 lbs on the thrusters because its all I had for my curl bar. Got through 12 dead hang pullups before I had to switch to a slight jump. All sets were broken except the last set of 9 thrusters. Finished in 15:16. I can't wait to try this one again.

We just did 3 rounds of 21, 15 and 9 EACH. Legs are completely dead but tomorrow's workout should be a lot easier this go around....good job Jordan

M/27/5'10"/205

As RX'd in accordance with standards of the CrossFit Games

4:30

35 seconds faster than the Games workout weekend a month ago

as rx'd:

3:37

Middle East: 100 degrees/90% humidity/1st time Fran...ouch.

16:13

M/47/5'9"/175

M/19/5'9"/180

5:00 as rx'ed (PR)

i have only been CF'ing for two weeks, Fran stole my crossfit virginity. Last time it was 6:51, so the nearly 2minute PR was huge for only doing CF for 2 weeks. Man if i keep this up, in a couple months i will be in the negatives, lol. Like i said earlier I'm still gunning for speal and dutch.

M/24/67"/162

as rx'd:

6:14

16:39 as Rx'd

4:40 as rx'ed

65 lb thrusters

7 min. 50 sec.

65 lb thrusters

7 min. 50 sec.

24/m/250

1st time doing Fran

12:46

33/m/180/5'9"

3:37 PR! by 52 seconds.

I am so stoked!!

As RX'd 11:10 this is over a 3 min PR. Last Fran was 14:12

"Fran"

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

The pull-up bars are in another gym across a causeway. I ran back and forth between the two gyms and lost an estimated minute and a half. Kept the clock running throughout. Here is how it spelled out:

Round #1 in 2:48
Round #2 in 4:55 (Cumulative)
Round #3 in 6:34 (Total Time)

As Rx'd 5:50 pr!

first time all 21 thrusters in first round were unbroken

m/6'2"/180/22

Hey this is my first time doing Fran. 23/M/170/5'11
5:22 and DAMN did it hurt.
(url is facebook profile. looking for other CF friends in the area)

29/m/186

9:07

First time doing this chest to bar. Found I need a wider grip otherwise I miss and misses suck on Fran.

I used 2 45# kettlebells rather than the 95# oly bar, because I ain't got none. And I can't do a kipping pullup to save my life, so I did deadhangs.

11:58

Thought I could do it in 10. I have no idea how people do it in less than 5. Insanity.

40kg thrusters
strict pul up

9:52

35/m/5'10"/193

As rx'd 8:49

M 37 5'10" 150#

3 RFT (21, 15, 9) of:
70# DB Thrusters (2x35# DB)
Pullups

Goal: 15:00.00. Beat it by 2:33.83. Next goal: 10:00.

2008-07-24: 12:26.02 (-6:48.17) PR <--
2008-05-10: 19:14.19 (-4:34.42)
2008-03-31: 23:48.61

Thanks, Coach.

5:15 PR!!

M/22/160/5'10

as RX'd: 12:14

Knocked a full minute off my last Fran time, which was only two weeks ago.

WOD
Did 21-15-9 for a time of 4:32
Finished up with 5-3-1 untimed

11:15

28:00

4:09, as rx'd (PR)

Really wanted a sub-4 min. Maybe I'll keep that in mind before I drink 2/3 of a bottle of wine the night before.

13:44
about halfway through second round the pull ups turned to jumping pull ups, and thrusters kind of weak at top. this was first fran for me. so was pretty cool...but hard

10:12 as Rx'd
Andie - did it.

37/M/200lbs

3:42 Personal PR

Need to keep practicing pull ups.

27m/6'1/210
4:36 as rx'd

38/m/190
as rx'd
3:15

still striving for the sub 3 minute fran...

8:32

My first time for Fran. My second time for thrusters. So I scaled way down - too much probably.

I did 20 kg thrusters, 21/15/9, and cut the reps on pullups to 15/12/9. Pullups were jumping after the first round, and took the most time. Total nine minutes. I should have scaled less and taken more time.

Next time more weight, and full reps.
Next time I'll do more weight

i did fran today with 20lb dumbbells (that is the equipment available to me at the time) and i was wondering what the equivalent is on a barbell. is there one? i did it in 9:07 which isn't amazing by any stretch of the imagination, but it's okay for now. especially since i just moved from sea level (CFSC!) to 7,300 feet two weeks ago. i'm still getting my elevation legs/lungs for sure. =)

M/190/26

21/15/9
135lbs Thrusters
Pullups

19:50

I was able to do muscle ups for the first time today (3 in a row) after two month of doing CF. awesome feeling of acomplishment.

as rx'd
fran 13 min aprox. forgot to start stopwatch (started after 21 PU). stoped watch at 00:11:20

did 3 muscle ups more ( in a row)

28/M/70/168
4:54 as Rx'd. Not a PR but best form throughout yet.

great video, really great song. who picked reggie?

as rx'd
4:35
way off pr of 3:32

great video, really great song. who picked reggie?

as rx'd
4:35
way off pr of 3:32

40 6'2 235

first time fran 5:50 as Rx'd

14:47 as Rx'd
Lame!

So what happens for a big fat guy? I just started doing this Crossfit stuff a couple weeks ago, with a box sans box (if that makes sense- they're still looking for a space) and I love the workouts.

But.

I did Fran in 5:47, with only a 45 pound bar, and jumping pullups. Criminey. How do you guys do this? Much respect.

Like I said, fat. Also big and old.

m41/73"/245

CFWU (10 reps of p/u's and dips)

Rx'd - 5:36 (PR - old was 6:53)

last Fran in Afghanistan!

David
M - 33 - 5'10" - 180 BW

DROM warm up

WOD as rx'd: 8:50.32

080510: 8:43.34
080331: 8:42.66 - PR
080214: 9:27
071218: 11:22
071015: 9:23
070624: 12:48

5:42

32M/5'10/195#
4:16

400 meters run + 5 minutes rope Jumping + Greg and Burgners WU.

Time as rex'd 5.07! New PR !!

Time a@ crossfit games 7. something

best time was..6.20

Zone + Crossfit :D

30/m/5'8/172

Did not feel like doing anything today. Just felt really drained but did Fran anyway. This is only my second time doing Fran first time I did it in 4:18 as rx'd. This time not so fast.

4:52 as rx'd

45/f/144/5'6 65# Thruster 9:42

5:27

~ 7min with Bar 3

Could have gone a little harder but it was pretty good.

Done 7/25 6:18
sub'd 2 45# DBs
21: 2:06
15: 2:43
9: 1:28

sets broken up a bit. 159a/165m
Met Pukie for the first time doing Crossfit.
last time 8:28.

Then made up 2k row, 200-210 reps of SDLHP with two 25# DBs, 14:21 155a/165m

M/32/190
18:41
Thrusters no broken sets
Pull Ups
1 10/5/3/2/1
2 5/3/2/2/2/1
3 3/2/3/1

As rx'd:

3:42 - still room for improvement

40m,72/220
6:11 as Rx'd- PR!
ROM solid
lost time on p/u for last two rds

Jodi (F/29/108)

Squats
45x3
95x3
135x3
155x3
165x3

No Fran for me tonight. I've got to give my shoulders a break as I've been blasting them for the last couple of weeks. And with the Highland Games coming up this weekend, I need to let them heal as much as possible.

fran was nice i was hoping this one woudl come up i didnt do as well as i had previously but i scored a 6:25 a lil off my last time but thats ok, my wrist has been killing me latly any suggestions? it is real sore every time i bend it

f/25/107

12:27

this is only the second time ever that I have done Fran with the prescribed weight. First time (back in november i believe) took me 30 minutes. So big PR for me :D

very hard on the wrists

M/28/265/6'3

Fran

27 unassisted pullups
18 assisted pullups

11:04

as rx'd

10.37m

21's-2.17
15's-5.08
9's- 3.11

Had to wait for the pullup bar on the 9, set me back a bit.

Male, 6'2, 210: Fran 7:09 (PR), last time 8:54. 21's straight no breaking, 15's broken in 3 for both chin's & thrusters, 9's broken 5,4. Room for improvment, too much rest in between. Felt really light headed for about 5min after WOD, nothing a little gatorade couldnt handle.

M/32/220/6'2"

This is my first WOD that I was able to compare to a past WOD.

Last time was 12:07 - 6/4/08

Todays: 9:54

I can't believe progess in only 7 weeks in performance, how I feel, etc. This has been great!

25/m/150lbs.

Previous Fran: as rx'd 4:07.

I'm pissed.

Today's Fran: as rx'd: 4:00:06.

I wanted a sub 4 but it just wasn't in the cards today.

5:35 - The only break was after the 12th thruster of the middle set - rock and roll.

M/46/175/5'10

3:45 Fran

75
3 thruster
10:27

M/48/185

As Rx'd 6:15 training at 6500'

Did the filthy fifty yesterday, which left my tank half empty today.

Fran:

keith: 8:45
dustin: 5:28

3 rounds, 21-15-9, 95 lb overhead squat, burpee

dustin: 7:16
keith: 10:01

20kg for thrusters
band asst pull up

6min 20 sec

Slower than last time but still good fun.

BW 171

Heavy Fran

15-12-19:
135 lb Thrusters
45 lb Pull-ups

Time: 9:40

m/26/207

as Rx'd
4:26

Heavy Fran 135#
7:02

m/185/24

Fran: That dirty dirty girl.....

as Rx'd

5:24....

I now have a hard time talking and have the black lung caugh....

39/172/m/68"

as Rx 9:00

Thrusters kicked my butt!

M/28/6'1"/195

first time ever doing Fran.

7:17

M/28/6'1"/ 195

First time ever doing Fran

7:17

39m220
14:00 vs 12:20 last time, bummer. fell apart on pullups.

Evan - Crossfit St. Louis

M/21/5'8/172

R'XD

Old PR - 4:19
New PR - 3:26

Feelin Goood!

"Fran"

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

5:44
------------------------------------------------------------
Compare to 080510

6:18

m/48/167

as rx'd: 8:44.
By the way to the cyber police the word in my post that you blocked is just an acronym for Store High In Transit.

40/m/160
5 min

f/32/145/5'6"

Crossfit beginner/first time for Fran
+ shoulder instability issues that I'm addressing
+ lack of strength...

Three rounds, 21-15- and 9 reps, for time of:
45# thrusters
jumping pull-ups

= 6:05:11

5:43
last fran on 7/12 6:49
better time attributed to 2nd time rather than increased fitness

26/m/6'/170

Fran

8:00

Any pointers on the thrusters? They hurt my wrists alot, because my wrists and shoulders aren't very flexible.

done 7/25
FRAN 6:18
sub'd 2 45# DBs
21: 2:06
15: 2:43
9: 1:28

then made up 2k row, 200-210 reps of SDLHP with two 25# DBs, 14:21 155a/165m

Wow! 2 weeks off set me back big time. Usual Fran is around 5 minutes, this time it was 8:04. Oh well, got to start somewhere. Take care.

Jennie: 27 F 160# 5'9"
"Fran"
Time= 6:38

As Rx'd

8:15

M/33/195/6'0"

#827 Jon,

Time probably. Anything from the rack position used to hurt my wrists too. Doesn't anymore. I didn't do anything other than lots of movements from the rack haha.

You might try stretching your wrists throughout the day. Extend your arm, turn palm face up, grasp your fingers with the opposite hand and pull down while straightening the grasped arm. Hope that makes sense. It's a stretch I learned in Aikido.

I did Fran yesterday. 7:40, nearly a two minute PR.

By the way, PR by over two minutes.

Question: what's up with the Fran Cough?!? I couldn't stop coughing!!

First Fran since starting 2 months ago. My lunges are still burning a couple hours later but I feel great after a couple hours too. I never thought I could gain this much strength and endurance in two months. Man I love CrossFit.

As Rx'd 5:38

42/168

Third attempt to make it thru the filter

Chest to bar Fran 10:20

Improved by about a minute from a couple of weeks ago. My chin over bar Fran time is about half that.

6:15 as rxed

8.26

5:44 - PR

prev = 5:52
prev = 5:51 - PR
prev = 8:25 - super sore legs from lunges
prev = 7:48 - sore from Linda
prev = 7:35 - subbed 100lb thrusters
prev = 7:47 - subbed 100lb thrusters
prev = 7:00

47 5'10 190

cfwu

as rx 7:27 PR!! Last time 10:45

just under 8 min i think. hit the wrong button on my watch and didn't start the timer until midway through the first set.

just under 8 min i think. hit the wrong button on my watch and didn't start the timer until midway through the first set.

m34/5'8"/168

crossfitting since april 08 fran time 7:36 (pr) 1 min of since the last one

Fran
BWT: 177
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (broken 9,6,6; 6,5,4; 5,4)
Pull-ups (broken 11,10; 8,7; 9)

Time: 16:31; last time 16:43, this is a PB. Threw in a couple of power cleans because I do pullups in the cage.

I know it's pathetic, but I'm old. I'm actually pretty psyched because I didn't feel good when I did this, early morning, lack of sleep, combined with a dose of bad heartburn made me not want to do this. So I'm sure I can make progress next time. Used Coach Rip's advice from recent video about driving the top of my butt out of the squat position. Thrusters have never felt so good.

25/M/175

as rx. 4:25

Big time improvement here..think my mental game was a lot better then usual.

26/m/155

6:22

Beat my last time, but goodness Katon, you destroyed me on this one!!!

28/m/215

I thought I was in shape, until I met FRAN. She told me different.

as rx'd
7:39

22/229
wod as rx'd
3:37

10:28 with 50 lb. pull-ups

Bwt: 137

As Rx'd

Used 115# for thrusters and wore a 20lb vest

6:20

Thrusters need some work. Didn't use a ball for depth today and I think they were quite a bit deeper. Pull-ups felt pretty good.

First Time Doing Fran, Crossfit since 7/14.

Subbed 69# Thrusters

Bar and feet hit the ground often during the workout.

Around 12-14 min (Stopwatch malfunction).

9YO Son ran from the Garage,
"Daddy is torturing himself and is going to die"

5'7" 42 M 150#

Traveling, 6000 ft altittude kicked my ass as rx'd 7:24 pr

Traveling, 6000 ft altittude kicked my ass as rx'd 7:24 pr

48/m/140
first time as rx
21-3:45
15-3:14
9-2:36
9:35

Comment #829

Today I finally did my WOD... Lets just say the higher altitude kicked my ass royally. Fran left me gasping for air after.

8:28

5'9 21 M 186#

Wow this is a lot harder then it looks when you watch the videos!!

I started with the Brand X scaled version doing full weight thrusters but scaled to 9-6-3 reps and full number of pull ups...I got the first round finished but couldn't keep going at 95 lbs. I didn't want to take the time to get 10 lbs plates so I finished with just the bar but full reps.

Total time: 10:43

5'6" 32 M 135#

M/25/177

4:41

32yom@195lbs
4:38

4:45PR
more rest equaled faster time than my last.
couldve gone deeper on my thrusters.

first "fran"

approx:
Rnd 1:
15+6 x 25kg (55 lbs)
7+5+3+3+3 x body-weight (alt over/undergrip)

Rnd 2:
10+5 x 30kg (66 lbs)
5+4+3+3 x body-weight (alt grp)

Rnd 3:
4+5 x 35kg (77 lbs)
4+5 x body-weight (alt grp)

next time start with 35kg bar

m/27/174

8:50

Made up Fran today. As rx'd (women's weight 65#).

New PR: 6:37

m 28 168

10:10

9:47 RX

49 tics slower than last time. Coming off first cycle break since starting on 3/17.

Age 36
BW 150#

As rx'd:

5:39

155/M/20

2:51

6:49, pr by 2:30

24 M 177

Chest to bar on all but 2
Full lock out on Thrusters except for 1

4:20

Significantly harder than "old-school Fran"

22/m/190
had to use a phone to time it and the side of a power rack for the pulls

approximately 8:00, significantly slower than past frans

m/37/185

4:11 rxd (not a pr)

done friday morning. (Day behind due to work)

My first Fran and my PR is now 5:42

Did the Thrusters unbroken but broke the PUs into two sets each round.

Crossfit Sverige
http://www.facebook.com/home.php?#/group.php?gid=14563314205

Debbie:

CFWU x 3 no pullups, knee pushups for dips

"Fran" scaled to 2x8lb DBs, ring rows w/rings@chin height:

5:45

Deb's first ever CF WOD! She did great :-)

Rx'd
Went in tired and not eaten well during day
PR 5:55 (almost a minute better than previous PB)

CrossFit BRI Group

(all subbed 45# bar)

TJ: 3:43

(below subbed jumping P/U)

Crystal: 6:35
David: 3:46
Chris: 3:09
Jeremy: 10:58

CFWUx3 (no PUs or dips)
6:52

Matt: 50 lbs, 16:42

Charity-
Fran-CF games standards
3:51

A new PR!
5:40

M/28/73"/215

As RX'd:

4:40

Fran done outside at 95 degrees, 90% humidity. Tried something different today. Used a 104lb tractor weight for the thrusters. Really made things much more difficult not using a barbell.

Time: 13:55 (PR with barbell Fran 4:58)
Max HR 183, Avg HR 174

Thanks Coach!

29/m/140lb

As rx'd 7.35 (2min PR)

Thrusters were segmented, pull ups 21,15,9 reps no stopping.

Thrusters need work.

Let me give everyone a piece of advice:

Do the workout as rxd cause when you do, say for instance, a Fran with 135# thrusters instead of say 95# thrusters, it sucks even more and takes a lot longer. Oh well, Im an idiot.

12:30 m/24/6'1"

As Rx'd:
3:36, new PR by 40 seconds
M/28/145/5'9"

3 weeks off...boy am I out of shape.

16:20

Last time -- 9:31

Definitely need to scale my next Fran until I'm back in shape again.

M/27/205

3'42 as rx'd

Not feeling very strong today. About a minute behind PR.

8:58

32/M/69/202

As Rx'd

6:55.8 (PR)

(080510 - 9:38)

Getting better, but ultimately want that sub-5 time.

As rx'd,C2B :7::44

Phillipians 4:13

Wow..... as rx'd a day behind

Fran... in the painful Louisiana heat and my garage!

Today 5.28 new PR.... wow that hurt!

last time in March'08 6.15

25/M/199/6'1"

As RX'd

5:44

...new PR by almost 3 mins!!!

5:15 legs felt heavy, finally got my first 21 pullups straight. Beat last time by 5 seconds.

29 yom 225#
Fran as rx'd
4:18 new PR
Fran actually IS my homegirl . . .
can I have a beer now?

6:10

4:40

11:49

M35/5'10/168
As rx'd 15:16(PR)

34/M/185

Games standard

4:51 pr by 2:02

gotta a long way to go to get sub-3!

F/160/39/5'10"

New pr

65# thrusters

5:53

wod, fran,
6.12,slower by about 50 secs,
pull ups are easy now,all unbroken,thrusters the killer,2nd and 3rd sets split with too many breaks.more thruster practice!

M/24/180

6:11

18 minutes (32 yrs, 5' 6", & 164 lbs)

- 65 lb thruster
- jump pull ups (couldn't kip for beans)

Hm, long long long way to go.

7:15
Swapped 95 for 75 half way through. (First Fran, And first time doing thrusters)

F/40/126

8:28 rx'd

PR by :30!

F/34/136/65"

my knee is no good -

used 15lb db
pull-ups broken all to hell

11:00

So call me an idiot but in my half unconscious state of mind yesterday morning I read this as three rounds of each set of reps. Needless to say I am ruined after doing 135 thrusters and pull ups. I did however finish it in 32 minutes. I was thoroughly impressed when I read the times of everyone else until I stopped to think that it would be impossible to do all of that in sub 3/5 minutes

as rx'd, but 45lb (bar only) thrusters and 50lb cw on pullups

18 minutes - 45lb thruster (bar), 50 cw on pullups

9:56 as rx'd

9:53...had to scale the thrusters back to 75. fun workout for sure

4:49 Rx

40kg thrusters done at home
10.35 PR by about a minute
Next time under 10.00

M/5'11"/165

6:14 Thrusters done to an eleven inch box. Regular kipping pullups.

I appear to be getting slower :(

10:32

4 and 1/2 minutes longer than my last Fran in March. Hurt like heck; avg HR 173, peak 185, rec 59.

30/M/175

as rx'd 4:53

Subbed 115# Thrusters (no chest to bar ju-ju here)

5:28

Didn't feel too good.

23/m/5'9"/165

as Rx'd: 6:55

Next time I'll break 6min.

11:20 with 75lbs.
Dead hangs though, no good at kips yet

M/29/165/5'8"

As Rx'd:

2:53 (PR)

As most of my crew knows, I've been waiting for Fran to come by again for awhile...needed sub-three - and got it baby!

7:02 chest to bar

5:23

Nice to see Fran so soon after the games. At the games I did it in 6:04 and it was my third workout of the day. Today did it as rx'd chest to bar, cleaned the bar from the ground and rested more than I should have... Beat that pr by 5 secs and got .............5:59.

Not terribly happy with the performance but will take a pr every single time.

29yo/5'11/197#

Been strict on zone since the games, dropped down from 205 and I am enjoying every minute of it. I was on and off the zone prior to the games and most of the past year. Now I am cutting out the grains and packing in high quality proteins, fruit, veggies, nuts, and fat. 2009 CF Games I will be ready!!!

95 lb push press
Gravitron assisted pullups

11:56

10:18
65# thrusters

11:27
90 lb thruster

4:55 W/45# DB

25/M/175
Used Dumbbells @ 45lbs each.
6:33

39/6'0"/195

11:22 w/75#

32 male
wt. 163
as Rx'd
4:49

M/30/6'6"/220

10:41

I suck at kipping pullups.

m/27/219

7:13

M-30-185
Did first round of thrusters with 115lb
Rest as RX'd
12:09

Miscalculated the weight on the first set.

cfwu x1

8:58

First time doing the first set of 21 thursters unbroken but that required more rest through out "Fran".

080724 8:58
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

run 2.5 Miles
19:49
then WOD
7:31
then
50 Situps

scaled

thruster
15/9/5
beginner pull-ups
15/9/5
11:02.11

My first time doing Cross fit...This was awesome!!

FRAN

M 38 182

Was totally hung over, I about died, I sucked it up and did it anyway

6 minuntes

M/29/5'11/72kg

1kg below prescription:
10:31

My first Fran where I didn't feel like I was absolutely dying. And a very different approach. I went into this one just thinking I'd try to keep good form and nothing else. No going for gold, lots of long pauses and deep breathing until I was confident I could do the reps justice, then I look down at the end and it's a PR. Crazy.

Better than my old PB by 20 seconds, which I'm really happy with given that I still feel like I'm just getting back into things. There were plenty of opportunities to pick up time, but I think I'll just keep focussing on form for some time to come and shoot for the training advantage.

M 51 69 179 CFT 710
7:35 as rxd

Jeff @ home
CF games style Fran
3:45

Scaled to weight (rounded up)

03:28

M/32 yrs/170lbs

5:31

11.25

26yr/ F/ 104lb

55lb OHS

7:51

Quads are pissed!

26yr/ F/ 104lb

55lb OHS

7:51

Quads are pissed!

M/33/170/5'8"

As Rx'd

4:48

36yr/ M/195lbs

As Rx'd

9:25

A little better than my last attempt at 10:45. Been doing CF since May 08. Getting my kip up to 10 in a row has helped, but I'd like to get the first 21 in a single attempt.

As Rxd

13 mins

43/6'1"/185

fran games style. chest to bar. bar from the ground. no medicine ball to bounce off of.

5:05

8.27

25/m/157/5'8"
as rx'ed
4:30 (pr)

this was by far my best one. I had to beat jeremy this time.

CF Cobra!

Found Crossfit a month ago. I'm gearing up for my college soccer season and loving these workouts. First time to try Fran... 6:20. Not sure how that compares to other guys just yet. Flew through the pull ups - but thrusters are no joke man! Hell yeah, great stuff.

as rx'd

7:24

PR by almost 1 minute

Fran, games' standards, thrusters scaled to 67#
6:07

MAWL

A - 6:30 65lbs. and jumping PUs
M - 7:06 scaled down to 85lbs. to work on thruster form

As rxd:
3:26 Still subbing JPU getting there though.. My time isnt entirely accurate either as I still use my globo gym and I had to wait for the geriatric to finish his tricep extensions before I could get in for my JPU.. So I stopped the stopwatch got as best I can guess a 2=3 min break..

31/m/190

85lb thrusters and kipping

8:12

Age 52/BW 250# "FRAN" subbing thrusters using 55# "big bar" 21/15/9, pullups as rx'd (12:04).

F/40/5'2/123

Fran

55# thrusters
kipping pull ups

11:38

very disappointed in my time. first time doing it with kipping pull ups. Wow! could not get a good rhythm going to pull myself up that 2nd round. rallied the 3rd round and did better. much harder than I thought it would be. More pull up practice for me!!

last time fran 4:39 with band pull ups and 45# thrusters.

next time will do as rx'd 65# thrusters and kipping pull ups.

M/22/155

Fran

6:23

i enjoyed this. i improved my time by 2 min. and i expect to do better next time.

75# thrusters(but made it through all of them without stopping so i am going up to 85 for next time)
8 regular pullups and the rest were jumping
9:17

As Rx'd
I Did the first set of thrusters unbroken. First time!!!! Yeah me. Still not a fire Breather. 3 hours later and legs still hurt. That is a good thing. Since the surgery I haven't been able to push hard enough to make them hurt. Boy howdy do they now.
Also taped up the bar at the gym. Pull ups were a lot easier. My kip wasn't as big but that made me quicker.

11:07

14:28

Use 50lb bar and had to break it up.
21: 10, 7, 4
15: 5, 5, 5,
9: 5, 4

Used the gravitron machine for the pullups. Even with this, it was really challenging. The highest reps per set here was 5, though I can't recall the exact breakout.

8:54

(done 7/26 after 3 rest days)
17:29...163/171
Didn't give it 100% but not much in the tank either. More than 5 mins. over my PR.

That friggin' hurt. Couple months off crossfit, then the last month of everything as I got really really sick. Today first day back exercising. Brutal

Fran as rx/ed
17:22, I think I used to get 8 something before...felt like passing out, maybe I'll ease back into things....

6:50

done day before yesterday: 7/24/08

26/f/5'2/127#

breakfast: run 46 minutes = 6.1 miles

cfwu, warm-up thrusters n pullups

WOD: "Fran"
time = 4:25

almost a minute slower than my pr... boo. just didn't have it. warm-up wuz kinda brief compared to that pr day tho...

M/35/190

2:58 as Rx'd (PR)

Paul recorded this one for me so I could critique my form. My thruster depth was good but the lock out at the top was in front of my head. Could have been a little further back. Pullups were all full extension to chin well over bar. Not chest to bar. Very happy with this one. Felt like crap for about 20 min after. Done 2 days late.

28/m/165

10:28(PR)
last time was 12:58

pullups are still my biggest problem I have not figured out how to kip yet.

7/24
15,11,7
Thrusters 135#
Bent Row 155#
T-8:57

Just watched the video of me doing Fran and I did 22 thrusters on the first round. Ouch! Dumbass.

9:38 not my best

8:00

not PR, but best Fran yet. pushed to the limit, got chest to bar, squat was low and it hurt to breath...very pleased.

18 minutes as rx'd
m/51/5'8"/150

Sissy Fran (25 kg thrusters.Fokus on cardio instead of strength): 6:11

Gosh! Could do nothing but panting for 15 minutes afterwards.

F/30/5'0"/118
7:55 as rx'd for women
65lb thrusters

85#thruster
7:26

M/50/260
13'30"

M/23/155
6:16

7 55

5:49

PR by at least 40 seconds

Not full A2A (flex), but definitely below parallel.

Mod CFWU x 3
Fran = 4:11
Thruster SUB 3" Slosh Pipe for 95#

Scaled back, 60# thrusters, Graviton assist pullups (BW-95#)

7:16 PR! (Unless I miscounted)

Previous, same weight/pullups:
(080510)
12:06

(080705)
DNF:
21 x 60# thrusters
21 x bw-96 Graviton assist pullups

15 thrusters
15 pullups

4 thrusters + Mr. Pukie
9:49

31/m/190

as rx'd

4:44

46/M/184
As Rx'd (First time on pullups)
16:00

7:55 as rx'd

as rx'd: 7:17
not a pr but did it w/ chest to bar which def. made it harder
did entire first set of thrusters unbroken for first time ever
second set split
last set unbroken

27 yo m 5'8" 180lbs

first time
as RX'D

5:31

m/31/145#

4:18 (pr) by 1 minute & 41 seconds...

was in extreme pain afterward...whatelse is new!!!

8:55 still not to parallel. wu-20 min stairs prog lvel 8, cfwux1. still have cold/virus

last time 10.35 wu=30 min valley stairs lvl 8, cfwux1

7:49 but not even close to parallel on thrusters due to left kneee/calf swollen? maybe from running in bad shoes or deep squats last week. wu=xfwux3 light on pu's

last time:
11:40 to roughly parallel (cheating). very hard after 30 min hard stairs level 15 till last 6 min then level 14 on "new" stairs. no sleep and felt it.

Last time:11:20 to bosu ball broken 2/1/1 for thrusters, 0 for pu's
wu=30 min hard stairs level 15 on "new" ie: easy stairs

4:08 (PR)

[5:36 last rx'd fran]

8:56

4 seconds slower than last time, but i didn't use my inhaler before this one

3:25

as rx'd

7:07
chest to bar pull up
65# thruster-no ball, hip below knee
2nd time ...57 sec faster:)

7:07 pr
CTB pull up
65# thruster
(57 sec faster) :)

M/31/5'9"/171

8:26 (PR)

first timer
39yo/m/145#
as rx'd
6:24

Out of town Little League tournament--hotel WOD.

35yoa/m/205lbs
4:14

9.16 w/ jumping pullups.
1st set did 15 thrusters without stopping, next time lets get them all done.

5 of 9
-65 LB.
8:23

-40 LB.
5:20

M 39/6'3"/230

6:57 95# thrusters, jumping pull ups

6:58

6:15 (PR)

15:47

45k thrusters. Strict pullups

7:41mins (PR).

am very happy with this especially after doing the Filthy Fifty yesterday!

M/32/164

as rx'd (chin over bar on pu's)

2:57 (def a PR)

m/30/230

13:45 (pullups with 70 lb of help b/c shoulder was hurt)

29/M/220

5:39

Fellow Crossfitters-
I travel a ton for work and always try to get into the local affiliate whenever possible. It is so motivating to be in the great spaces that have been built and get energy from all the fantastic people.
More people travel into Las Vegas than any other place in US so i wanted to give a special recommendation to Crossfit Las Vegas. Joe and Zach are awesome both technically and motivationally- and a ton of fun. Their space is fantastic- and close to both airport and Strip. When you are in LV, and can drag yourself away to work out- go get some with them!

M/24/193/6'1"

5:05 as Rx'd
PR!

M/24/149/5'10"

18:01

Pull-ups to sternum

m/34/185/5'10"

5:32

beat PR by 3:58

8:56

as Rx'd
PR
1st and 3rd sets of thrusters unbroken, broke the middle set at 8/7 ... almost there
pullups still the weak point

3.51

15 minute abs for warm up

4:47 (disappointed)

26/M/6'2/209

Fran as rx'd: 8:15 PR!

Crushed my old PR of 10:00

m/37/178/6'2

as rx'd: 7.36

I realize that before I was 6 pounds short on the thrusters. Made a big difference!

Is this the first time that the number of posts exceeds 1000??

m/39/5'4"/142

Did this a few days late.

3rd Fran since starting CrossFit in March 2008.

8:51

Prior times were 12:28 (3/08), then 10:35 (5/08).

Fran - 15:15 as rx'd

m/26/168

as rx'd 10:34

First time I did Fran I was at around 27 minutes.

M/5'10"/175 lbs/ age 20

As Rx'd
7:02

10.30
pr! by 3 min!

M/38yoa/157lbs.
WOD: sub'd 125 lb. thrusters - 7:44

35M180

as rx'd
11:00 flat. Grrrrr Still haven't re-bested or even met my sub-10min fran.

How about a Francine
27-21-15-9 Thrusters Pullups?

35F132
50#, ring-rows

7:00

J- 25# dumbell thrusters, pull-ups

K- 8# dumbell thrusters, pull-ups

9:06 chest to bar

m/28/185

rx'd as rx'd

8:47 (PR) previous 9:39

m/25/206/6'3"

9:21 as usual fran kicks me up and down the gym floor

30/F/155

6:36

Still some jumping pull-ups

31/M/6'0/195

Practice: Double Unders, 3 x 50

Train: Fran - as Rx'd (chin to bar) - 3:59

7:38

Not feeling great during this one. Was not hydrated enough.

10+ mins but A+ for effort.

Fran
sub 65#
7:55

4:07 PR

Prior PR was 5:27, 21 days ago

My first Fran
As RX'd
9:20

Bwt: 165

As Rx'd

6:12(pr)

5:58 PR

last PR was 10:00

I really have a great respect for anyone that hits a sub 5 Fran.

Awesome

18:02

as rxd:

6:52 - PR

as rxd:

6:52 - PR

m/30/6'/240

10:32 with jumping pu

2 mile run + CFWU
Wod: 8:40, subbed 95lbs barbell for 30lbs dumbells

m/29/185lb

Did "Fran" 2 days ago..

A new PR time with 2:15! (old 2:48). Sub 2 is possible, gotta do everything right.

- OlliS

First fran: 12:30 Cheated on the last 5 pullups or so.

6:30

17:42

m/26/215/6-4

Ran 2 miles then...

Heavy Fran

11:02

First time trying Heavy Fran...MUCH harder than regular Fran.

Fran PR is 3:44

Used 25# PVC for thrusters.
Did jumping chin-ups (3 wooden boards).

Time: 9:45.

M/36/140

@ home, as rx'd, 6:45, PR by :10 seconds...

47/M/200

CFWU x 3

Fran: 5:39

17:22

But the thrusters were at the rx'd weight...woo-hoo!
Pull ups leave a little something to be desired as they were more like jumping pull ups.

9:15 (PR by 1 min)

m/40/5'6/165

1st Fran - used 40lb dumbells for thrusters:
12:31
Unbroken 1st 21 thrusters, then 9/5 and last 9 complete. Broken pull ups 15/6, then 10/5 and 9 straight. Pull ups were dead hang- got to learn how to get kipping pullups!

gotta work on the kipping

my best 6:17

47/m/189

first time doing fran as Rx'd!

8:30...then laid on the floor...

i do all my pullups dead hang then use kipping when i need an extra boost, is that standard operating procedure or do most people do kips the whole time??

as rx'd:

7.16

m/6'/43/178

As RX'd 9:47. Previous Fran 9:50

As Rxd: 4:45(PR)

scaled oh squats

21 x 20kg (45 lbs)
21 burpees

15 x 30kg (65 lbs)
15 burpees

9 x 35kg (75 lbs)
9 burpees

next time: increase squat weight (30-40 kg?)

Scaled 75 lb thruster
100lb assist with pull-ups

15:30

50M/197#

Warmup: 3 minutes of AirDyne Cycle + CFWU

WOD: 9:50 as rx'd

Notes: Performed at Boeing Rec. Ctr. 080730. Pullups the wink link....A major Crossfit milestone...more than 1000 posts for a WOD. How long until 2000 posts??

M 180 5'9" 54yo

Crossfit warmup
Fran as Rx'd 12m:10s

2008-08-01: 9:18
2008-05-10: 18:42

Cut my time in half!

Fran was my first CF workout. I got 8:34 that time, and had scaled the Thrusters to 75lbs due to being a new movement. That was in May. This time, as Rx'd, I got 6:09. Next time, sub-6:00...

m/35/235
man there's definately a difference having someone push you. I'm really disapointed with my time this time. 5:58 as rx'd. I've had a time of 3:58 a couple of months ago. :(

"Fran"

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

7 minutes as rx'd PR

M/30/5'9"/165
75lbs weight
9:48

5:00

M/26/6'2/195

as r'xd

4:00

Last post:
meyer-6:28- all straight sets except last set of pull ups- pr holds at 5:46

This time: 10:32
done at home- 95 lbs + bar

Scaled to 75 lbs for thruster and used 100 lb assist on pull ups

15:30

33/M/175

8:14 as Rx'd

2:05 slower

Taken couple weeks off and been drinking too much

CFWUx3
8:33 (6:45 PR last time; back to square one w/fitness post-baby)

MEN/28/150 Lbs

Fran in 3:24

Done on 8/3.
1/3 cfwu, burgener wu
"Chubby Fran" - 115 lb thruster and 20 lb weight vest for pullups (only)

7:02

23/m/190

8:19
as rx'd
(up by 2:31)

Not a good day. Didn't feel good at all after.

13:26 as rx'ed

34/M/170#/6'0"

CFWU x3 (only 5 pull ups per round)

Fran as Rx'd

5:43

chest to bar on pull-ups
4:39

24/m/185

New PR!

as rx'd 5:34

Me: 42yo/M/5'10"/171 lbs/10% BF

Warm Up: 400 meter jog followed by Griff (11:15)

5 minutes rest and then,

WOD: Fran 14:53 (9:42PR)

95lb Thrusters: Taken from Rack, all sets broken into sets of between 3 and 9 reps. ROM from @ss to a small medicine ball (size of a basketball) to locked out at the top with ears forward of the arm.

Pull Ups: mostly strict some kips towards the end of each set from elbows locked at the bottom to at least chin over the bar with the first five or so reps to chest hitting the bar. All sets broken into between 3 and 11 reps.

Cool down: 5 bar muscle ups. I had to do about 15 attempts to get 5.

Doing Fran after Griff is a smoker. I am "making up" the workouts that I missed due to work so I will be doing two WOD's per day until I catch up.

Have Fun, Train Hard,

Billy

24 Jul
F/39/65"/135
55# thrusters 21/broken set10+5/9
5 strict pups, then jumping
Opps no time written in my log..I did this for the first time in Jan with 15# bar and thought it was so hard!

WU: few mile x-c run
WOD: w/ 40lbd DBs = 5:33

5:21 as rx'd

28/m/175

as rx'd: 3:50 (PR)

65#thruster
10:18

tough work
8:40

it was tough but i got through it. i know ii will do better in the future - 7:41

Around 12:54

M/50/175

8:38 as rx'd

27/m/235

Caught a baseball double header

44/m/166

As Rxxxxxxxxxxxxxxxxxxxxxxxxx

3:47

PR!, finally broke 4 minutes

95 lb. Thrusters x 21, 15, 9
Total Gym Pull Ups (107 lbs.) x 21, 15, 9

9:27

18:31 (1st Fran)

M/39/170 - as Rx'd

4:32

cfwu x 2
wod
8:33

1st time.

Dead hang pullups, mostly

14.56

M/18/185#

CFWU x 3

"Fran" as rx'd (done 9/6/08).

9:34

Doing the full CFWU definitely hurt my time.

000000000000000000000000
30/m/165/5'6"
7:22(PR)

Hey

Fran:

Does it mean that the first round is 21 reps, second 15 and last 9 of each?

Did Fran this morning, too early I think. Didn't feel very well. Time: 5:07. I did it last week and got a 4:06 though.

first time fran! 12:01 ne comments? always considered myself an athlete and i felt like that was fast till i saw what everyone else did!!!

as rx'd 10:59 PR

was cocky going into the workout thinking that I could be sub six minutes. Humbling. Shoulder pain on the right prevented any rhythm. Still having sharp pain when I bring the weight back down to my chest and to a lessor degree when pressing off my chest.

As Rx'd...
...except with a cold, 13:19. First WOD since bp,pu,bs, on Wed.

It only goes down from here!

37/M/200/5´10
First Fran with barbell, I´ve been doing it with 45lbs dumbbells.
5:29
Next time should be under 5.

11:43
50 lbs for thrusters
jumping pull-ups (hands forward, not chin ups)

Age 37
BW 188

CFWU

8:06, as Rx'd. Tied with PR>

M/28/205

Ran 1 mile and did 20 45lb thrusters for warm up

Fran with 135lb for thrusters

Time: 13:19.49

30/M/250/6´3

Just getting into CrossFit. First time with Fran. 12:28 Will improve like crazy next time.

MGySgt. USMC M/46/6'2"/202

As Rx'd

10:59 PR Made it thru the first 21 thrusters without a break. I can see and feel the improvements even if it is only a little bit at a time.

Not to shabby for a guy getting ready to turn 47.

I am behind the power curve for my workouts over the past week or so. However, I am back in college and I have to keep up on my homework. CrossFit is my reward for staying up on my Algebra. :) :) :)

OooRahh CrossFit

14:16 jpu's

Pr of 5:16

6:50

M / 180
9:00

f/27/125/5'4"

as rx'd for women (65# thrusters, full kips)

5:38 pr