Finally, we havent had fran in a while! Im excited

After today's workout, this one is going to be a breeze...

I don't think I'll be setting a PR after "The Chief" today...

OOo shoot. I was talking about "Fran" today. Said I wanted it to come up... now I'm not so sure.

Hitting up CrossFit Nashville tomorrow. I wonder if they follow the main site..

I feel like Coach just killed my dog...

ahh crap after today, Hoping for a new PR!

How far down are you supposed to squat on a thruster? Is it ass to ankles or just below parallel?

wooh I've been waiting for the famous Fran!!

Hello all from Parris Island. Going to try this one maybe, have a question maybe can be answered. Crossfit Brisbane has for tomorrow a met con WOD a strength session and a olympic lift session. I am confused. do they do all three which would seem alot, but curious as to if is a selection, or all three in the day. anyone know?

Also what in the world is a clean pull..first time seeing that..it was on teh olift section

wooh I've been waiting for the famous Fran!!

At the end of the vid it asks who will be the first to go sub 2 minutes on Fran. My money is on Speal.....I'm really going out on a limb with that pick I know.

Hah can we sub "Virtual Fran"? =P I'm gonna shoot for PR, god I wish I could do those thrusters faster.

Yes!!!
I can't wait!

I love me some Fran. It will be interesting to see who gets sub 2 min Fran first, especially since a lot of people have been doing "modified" Fran to help them decrease their times. Im still on working getting sub 4 min, so I know for a fact I wont be anywhere close to getting a sub 2 min Fran anytime soon. That just gives me more determination to get to that level. Enjoy the workout everyone!!!!

Stoked!!!

Ever since Wed's modified "Lynne" I have gotten a massive headache when I attempt any pullups. Totally puts me out of commision for a good 5 min. Any ideas?

Sub 2 minutes eh. Maybe someday, but for now I am reaching for a sub 5 minute Fran. Time to see what I got...3-2-1

Bring it
old PR is 7:30.....bout to get crushed

shoot... I would be happy with a sub 9 Fran :-)

Karin

Ahh...did this last monday, let out a loud expletive seeing it tonight. Hooyah

DUDE! I just did this 8 hours ago! Psychic!

I put it on You Tube. 2:54, 1st time under 3 minutes!

http://www.youtube.com/watch?v=hbCNZfo5pLE

We (and by "we" I mean the Xfit community, not including me personally - in the same way I mean "we" human beings have been shown to run 100m in under 9.7s - lol) seem to be approaching the limit at which the load is the limiting factor in "Fran"... or at least I thought so before I watched this video, with the guys popping off the floor with dowel thrusters - but who knows if we'll get to that point with 95lbs?...

Anyway, I think Speal or anyone else who's within 10 seconds could probably go sub 2:00 just by working on their transitions - ie. having a racked bar set up right next to a pullup station after each set.

That being said, I think that transitions are only going to take maybe five or ten seconds off the best times.

To go much lower (1:45? 1:40?) we'd need to see an athlete with the size to handle 95lbs as though it were an air squat, and the skill to do butterfly pullups. Have we seen anyone like this yet? I don't think so - there are still discussions about "big guys vs little guys" and until we see a big guy who moves like a little guy, or a little guy who's as strong as a big guy, we'll still be at Frans just under two minutes.

As for me, a relative noob, I'm still working up to the Rx'd weight, and still around 9 minutes.

I think that the first to break 2 minutes will most likely be somebody who is short, and light.

Quicker cycle time on PUs and thrusters (less distance to travel)
Easier pullups due to lighter bodyweight

My money's on Speal.

Damn, I am out of commission on the pull ups for a while.

I did Joshie for a hero's workout, but used a 1.5 kb.

Those snatches gave me two giant tares in my left hand and one in my right hand. right on the palms where i also grip the bar.

I might have to take the week off from pull ups. ill sub it out for something else.

#20 Ruby Fire
I also recently was overtaken by head pain. Mine brought on by a 30 day deadlift challenge. 100 deads a day for 30 days. Day 28 #225 rep 96. Taken to the floor for 4 mins. Head pain so severe wondered if I could get my 3 y/o to get my phone to call 911. Possible anuerysm? Consensus is nuerologic shut down. Body telling you, you need a break. Mild returns recently by scaled way back. Most say a two week recovery is warranted.

I just completed the CrossFit Gymnastics Certification that was run at Camp Pens box this weekend. I just felt I had to post this in appreciation and to hopefully spur other CrossFitter's into checking this cert out.

I don't think I have ever underestimated anything as much as I have about incorporating the basic fundamentals of gymnastics into CrossFit. This weekend was a huge eye opener. There are so many invaluable and immediately applicable lessons that were learned this weekend...flexibility, stretching, warm ups, bar work, ring work, body core discipline, paralettes work, muscle-ups, hand stands, parallel bars, l-sits, v-sits, and so much more that I can't wait to incorporate into my WODs and daily routine.

Jeff Tucker is a true expert and ensured everything he taught was retained with practical application and lecture. We also had Gillian Mounsey from Black Box CrossFit NYC and Major Christian "Mac" Ward from Cherry Point to assist and bring their experience and expertise to our cert. It was a powerhouse trio that made for an unbelievable weekend. This cert is a must attend for anyone who wants to peak their skills to another level and pass it along to others.

And if Tucker ever has to quit his day job as an instructor...he will probably roll right into the comedy scene. That is one funny dude!

I have just started crossfit up after a year off and boy am I out of shape.

Fran as rx'd: 18:49

Cool vid and concept, Dave. I am thinking sub-2 is going to happen, but I wouldn't put money on anyone getting down into the 1'30" range. Below the 2 minute mark and under load, the metabolic demands and workload at AT are going to be huge. There may be some genetic freak out there who could do it, but it's going to take a special animal who can work in that zone at that intensity. So much has to be going on in the body to continue that intensity under stress. Maybe I am thinking too much about my capacity and not thinking out of the box. I'm at 2'43" and I am thinking 2'30 - 2'25"ish may be my ceiling based on what I know about my personal physiology.

I would bet Speal and OPT go under the bar first - Dutch probably won't be far behind. That being said, there are always some snipers out there in CF land - a handful of guys. But, if someone is going to do it, you had better film it for proof. Anything else is simply hearsay. Get some!

the NEXT PERSON to do a sub 2:00 fran will be someone with very short arms and legs

Who will go sub 2?

I don't know if anyone in the current crossfit spotlight can do a sub-2 without absolutely perfect conditions on their best day. The ceiling for the current crossfitters is relatively low considering most crossfitters started in their mid 20's, it takes a full decade or more to truly develop athletic potential, and most athletes peak in their mid to late twenties. However,sports evolve and I have no doubt that the next generation of crossfitters will break the two minute barrier and even flirt with the 1:50 barrier as new techniques and training methods are developed. I believe the person will be someone that has been raised in the crossfit kids system. The profile is then set for a person who started crossfit before they were 16, have been crossfitting for a decade, are about 25-28, and has a short stocky build.

It used to be thought imposable to break 4:00 in the mile in 1954 before Roger Bannister. Since then, the world record has been lowered to 3:43 and Steve Scott has broken 4:00X136.

The first sub-2... my vote goes to Anthony Bainbridge!

Great vid!

Seeing Jimi and CJ finish with identical times was certainly not what I expected!

All units IRENE.
I say again, All units IRENE.

Time for Fran!

What does that sub-2 min get you outside of CrossFit is my question...

Personally I'd rather see a complete unknown do it.

Does anyone know the fastest time for a female doing Fran? Since I will never be as fast as theses guys it would be nice to aim for a elite female time which I will most likely not achieve but have fun trying.

Tommy V on Thursday, push press and hammer curls yesterday, and The Chief today... can't wait for Fran

Semper Fi

Any thoughts on using chalk for the pullups? The bar at my gym kinda sucks. Do many people use chalk for their kipping pullups?

thx

Sub-2?
Well I can say for sure it wont be me!
I am hoping for sub-8. Although that is a pretty lofty goal since my best time is 8:28.

#39
It would be nice to have an all female results board to check out and compare times/weights with instead of digging around for female looking names, yes?
What is the scaled thruster weight? 65? Thanks...

Comment #41 - Posted by: Luke

I'm lucky in the fact that my gym is a CF affiliate. I use chalk every day! If your gym allows you to (or even if not), use chalk!

#43
You are so right, that would be great. They have separate events for men and women at the Crossfit games, so it's time for more information about elite women crossfitters. Men and women have different skills and weaknesses, lets include everyone. Don't get me wrong, I love what the guys do but I feel I have to work harder as a female to achieve the same thing and still have not reached that in many areas.

36yom/6'/200

Right shoulder rehabing so I'm gonna sub:

One arm Jumping Pullups
One arm DB Thrusters 60#

We'll see how it goes...

I love this WOD it was the first CF workout I ever did and have been hooked ever since!!

Sub-2 minute fran that is scary... I'm in the 5 minute range and looking for PR tomorrow 3-2-1 bring it!

M/5'9/170

My money is on CJ.

first to sub 2 min. fran? spealer at sea level...or me in outer space.

I believe that Speal can definitely do a sub 2 minute Fran.

#33 & #34 and others:

The human experiment that will smash the 2 minute barrier will be anywhere from 5'5" to 5'8" and approx. 160-180 pounds. I think crossfit games might someday have to include weight classes (with an open weight class as well). It is going to be fun to see how things evolve over the next couple of decades.

I'll be watching!!!

My shoulder is still tweaked, so I might not be able to do the thrusters.

Any ideas for subs? I was thinking heavier front squats, like 135 lbs.

This is a website championing the use of high fructose corn syrup. Please check this out, guys.

sweetsurprise.com

maddy, i agree... maybe we can get a chick WOD folder on the board, or brandX ... who do we need to harass to get it????
karen, go look at the ass whooping videos from oneworld (under misc demos).

hehe Fran

Middle pic, far right: pull up your pants, Phelps.

I was hoping that Fran would show up soon. I'm planning to crush my old PR.

Comment 39 Karen, what is the fastest female Fran time?

Logsitall.com has a ton of crossfit stats and the fastest female Fran time on that board is Kelly frankson's 2:45 time, Wow! and second best Fran time on there is Nadia Shatila's 3:28 another wow!

Have Fun, Train Hard,

Billy

Anyone know the song in the video?

not sure how well fran's gonna go tomorrow after the chief today... my lats are not looking forward to pull-ups

#49 - Now that is interesting stuff! I don't have any nutritional education or anything, anxious to see if any of the saltier x-fitters says anything about this. Either way, I can't do it. Too fat already, trying to stay away from anything processed now that I am xfitting and getting in shape.

Tomorrow may be a good day to call in sick.....but since were crossfitters we will enjoy every second of suck that fran can possibly deliver.

Cubby out

Ha ha...spoke about Fran many times at the Level 1 Cert in Manchester, UK, over the weekend - and here she is.

I had a great time this weekend. Good to see friends all in one place, meet a lot of cool new folk - and of course the knowledge and experience from...very knowledgeable and experienced trainers.

Thanks and congrats to all.

m/40/72/175
ran 7m at 57 min in am
first rd of cleans at 95, then 115
4 complete, pushups
4 complete, cleans
4 complete, cleans
4 complete, pushups
4 complete

Just wanted to say a huge thank you to Coach Glassman, his staff, the hosts - mark, karl and all the particiants at the Manchester UK Crossfit Cert. this weekend. It was truly an awesome experience on many levels, with a great mix of theory, practical and of course humour! :-)
What a great opportunity it was. Coach is a genius and his staff brilliant!
If you haven't been on a cert. yet, seek out the next chance.

Jimi, Dutch, CJ-

I'm sorry, but that had to be one of the funniest videos I've seen, ever.

40/M/210/74"

5:54
Butt to dynamax ball for thrusters, too many broken rounds on everything.

Well first sub 6:00 fran. Better but still not satisfied. I won't ever be in the "Speal League" but damn a sub 5 would be nice. I might have to try some of those fran intervals and see if that helps!

Just finished up at the Manchester UK Cert this weekend, and it was amazing! Coach made an appearance. To hear him lecture and speak with such passion about CrossFit is truly enlightening! Too bad I'm going to be flying back to Sicily all day today, so no Fran, well unless I unleash hell at one of the airports I'm at and bust it out! I'm sure the Europeans would love that! Anyway, thanks to all the trainers at the cert, and to Crossfit Manchester for hosting, Karl and Mark, you guys are great and I hope to see you again! Keep killin it!!!

Side-note: Sub 2 Fran? Totally possible. This "sport" is full of intelligent, determined, and able individuals with a drive to succeed and exceed expectations! Those passionate enough to strive for it will reach it, and that day will be truly epic! I can't wait to see it! 3-2-1...GO!

That was one funny video. Very appropriate sound track... Hey, I'm going to take this HHHuuuge risk and say that the first sub 2min Fran is...

Speal's then:
Rick Frausto, then:
Dutch Lowry / Jeff Tincher, Then:
Pat Barber / & or Adrian Bozman, then:
AFT, OPT, Gaucoin,not neccessarily in that order.
(But Gaucoin's time won't count, because he didn't stick his head through on one rep and the judge miscounted a pull-up.)

Then Annie, after she gets back into things (When is she having the second baby?)

I think Josh Everett is the only big guy who can get a sub 2min Fran before the end of the year, except for maybe Greg Amundson.

There are my predictions, from the limited amount of people I know in CF.

By the way, when do we get to watch a Tony B. vs. Dave Castro Fran-off? That would be fun! What is Castro's time, 2:30? 2:45?

Ok, Freddy, are we betting on this? What are the odds?

Would a person who got a sub-2 minute fran be equally good at other WODs? It seems to go against the crossfit ideal to train specifically for 1 event. Granted it would be awesome to see :)

Thanks to Karl and Mark for hosting a fantastic Cert! it was great to meet all those faces who have been for a long time internet posters only to me. It just makes me so proud to be a part of this community!!

Love to you all xx

I'd like to echo Littleredhead's statement.

Karl and Mark did a fantastic job of hosting the Manchester Cert.

Also a big thank you to the Manchester members for giving up their free time to help out.

Great to meet our European Crossfit friends.

What a great community we have in the world of Crossfit.

Have a good one.

Neilfit

is there any rest time between sets or inbetween 21-15-9? all at once?

Comment #50
D. Marce,
Thanks, I will hit the link for OneWorld. I live by that facility but haven't worked up the nerve to go there in person.

Comment #54
Billy,
Wow, those numbers are impressive! Thanks for the site info. I will definitely be comparing stats. Shoot, I have long way to go to worry about any numbers. :)

Surprised myself with 3:33 as rx'd.

Did my Fran with a sandbag and rings. Don't know how heavy the sandbag is; have to find a scale and weigh it. I got a 14:47. Sandbags thrusters and ring pullups suck.

Hello from Eastern Afghanistan...Im a light infantry PL out here just getting back in to CrossFit....6:29 for Fran this time...but that will drop.....

7:29. PR by 2:30

Just to echo Neil, Julie, Jeremy, Zeb and Chet's comments; the Manchester certification was just incredible!

Coach Glassman and his team were amazingly generous with their time, wisdom, encouragement and guidance and Mark, Karl and the rest of the Manchester crew were consummate hosts.

I've been to many great seminars, lectures and presentations over the years, but this was absolutely the best yet.

Many, many thanks to everyone involved in making it such a great event.

m/43/185

as rx'd 5:15

40/m/176cm/72kg

As rx'd

6:57

First time as rx'd. did 80# thrusters all sets unbroken last time in 4:30. 95# made such a big difference! all sets of thrusters heavily broken this time. I've got to get stronger with those weights. Pullups are no problem.

Performed "Fran" in an improvised way due to equiptment, but it turned out even harder.
Warmed up with a run in place and arm cirlces. Then 10 wide then 10 close pull ups. 10 wide, 10 close push ups then 10 bar dips. then 10 dh or something like that sit ups..10 back extensions and 50 marine corps crunches...finally 10 wide and 10 close squats I am using this warm up for every WOD. then the pain bagan

I had to use to preloaded 45 lbs short bars due to no weight on the PT field being over 45 lbs a piece. this made the thrusters acrtually harder to perform with a bar in each hand over the shoulders. I had to break it up to finish each round due to the balancing and stability needed. it too about 10 minutes due to the increase in difficulty, but felt tremendous with the pulls. Awesome system to go with especially when you can scale, or improvise and get the same or more out of it all. I love the pain and agony and the results with less classical mess involved God Bless and be all about it everyday in everything you do.

Hey

Fran:

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

Rx'd 8:32

^David
21 Reps of Thruster onto 21 Reps of Pull ups
15 Reps of Thruster onto 15 Reps of Pull ups
9 Reps of Thruster onto 9 Reps of Pull ups

m/39/200/6'3"

as rx'd 9:02

Thrusters are still my sticking point/arse kicker.

GO NAVY!

"Fran" as rx'd
3:58
previous: 4:26
butt to D-max medball.

Just did "fran" at CrossFit level 1 in Bowling Green, can't wait to see if my time is better in just a few weeks.

Speal was there and if anyone can do sub 2min it is speal.."that little f*&ke$"

Just to echo what others have said. The Crossfit Level I cert at Crossfit Manchester last weekend was awesome and an experience I'm not likely to forget.

There are so many people to thank...

First thanks to Coach, Nicole, Todd, Andy & Jimmy for the amazing lectures and coaching. Even with the jet lag, the energy and enthusiasm you put into the presentations was infectious and showed how passionately you believe in these ideas.

Thanks to Karl & Mark (and Jo and Rach :)) for the hours spent filling med balls and organising a fantastic and flawless weekend.

Thanks to the Crossfit Manchester volunteers/ surrogate Gran... I mean Auntys Sharron, Bev and Jane and Uncles Rob, Rick and Gaz for their fantastic behind the scenes work and babysitting help.

Finally, thanks to all the other athletes and coaches who attended for your patience and support. In the weeks before the cert, we were really nervous about bringing baby Isabelle with us for fear that her crying might spoil the experience of a lifetime for some people. We couldn't have been more wrong. There was not a single negative remark or disapproving glance and your positive comments were heartwarming. You all rock more and harder than I can say here.

My only gripe was during the final Sunday workout when the groups were rotated before my wife had finished the workout. I realise there were time pressures but someone attempting that workout 3 weeks after giving birth deserves as much support as the guys, with their shirts off, doing it as prescribed. Thanks to Neil Foley for coaching her right to the end.

I still don't think Speal or Josh Bridge's times count as real 'Fran' times. Speal was using a different pull-up bar set-up and Josh's chin didn't make it over the bar for a couple reps. I have no issue with a low time or the butterfly kip, but if your not doing the same amount of work as someone else doing Fran, what's the point? Everyone should have to use the full ROM, or it doesn't count in my opinion. That being said, these guys are both incredible athletes, who can blow me out of the water any day. I just think it has to be the same standards for everyone.

Are most people attempting CHEST TO BAR PULLUPS? Or has that movement lost some steam as we get further away from the '08 games? I've been trying to do them regardless, but just wanted to get a feel for what everyone's thoughts are. Thanks in advance!

"Fran"

7:05

M/47/6'/183

As Rx'd
6:49

M/34/193

5:43 as Rx'd

Go Navy... Still feeling the Chief.

m/26/76"/225#

First time doing Fran, unbroken sets on thrusters (100lb--50lb bar), USMC dead-hang pull-ups, 5:20. Not sure how that measures up...been at this 9 days now. Anyone got any input? Semper Fi.

m/29/5'10"/150lbs

12:36

previous PR 12:02.

Not happy.

48 yrs/m/180
A new PR on Fran!!!
5:08

32.5 kg thrusters
Pull-up in grav (10kg)

Time: 6:59

m/32/178

Rx'd Fran

5.05 PR

did this workout at level 1 cert back in may finished at 9.51

24/m/175

as rx'ed 4:55
forearms are smoked of all things.

5:50 (PR by 1:40)

I had a dream about doing a fran lastnight...and the workout:)

Regarding whether everyone is doing chest-to-bar pull-ups...read this (wfs): http://www.brendanevil.blogspot.com/ . Brendan hits the nail on the head.

A few of my favorites lines:
"We get really caught up in making our workouts go faster and faster to rate our progress. I love measuring our power output ( Force distance time) to rate the intensity of what we do but for some reason we seem to get stuck on only decreasing our time to keep moving forward. Training only by this method is a mistake. Its a mistake because all though yes our power increases with going faster there will come a time when we can no longer go any faster and the only way to keep pushing is to either increase the load and or the distance. Not to mention that by avoiding these we miss out on building more straight up raw strength, mobility, and athleticism."

and

"I want to bring up that we need, as crossfit athletes, to sometimes let go of the get faster and faster with the exact same loads and ROM's attitude. We need to think about the importance of going heavier and running through even bigger ranges of motion."

and

"I am on board with it being the only way to count a completed rep. Only reaching your chin above the bar is the same as not locking out at the bottom. If you can barely get a pullup to your chin than its acceptable but if you CAN get your chest to the bar and you are not than you are not running the full range and should not be counted."

I'm with Brendan 100% on this.

Scott_atl

c2b pull ups were just the standard for the games. use them as a training tool and you'll be better for it but for a pr time, chin over the bar is still the legit standard.

m/36/195

as rx'd

6m30s

re: video

I wonder at what point the athlete should increase weight opposed to decreasing time for Fran. The times are awesome, but would the athlete be better off at some time moving up to Heavy Fran as opposed to reducing their time? It seems that once you get in the sub 4:00 range that you would want to increase the thruster weight to 135 and see how low you can go with that.

I'm not knocking the times because my Fran is only 8:59. I have a long way to go before I hit sub-4:00. Just wondering what the thoughts on this are.

re: Virtual Fran Video

I think this is very interesting from an "experimental" standpoint and I also found the article in the Journal "Messing around with Fran" thought provoking. I applaude the guys and gals that challenge us with these ideas, and the enthusiasm that always inspires me to train and think.

However, I'm going to move outside the box for a minute b/c I've had too. My previous Fran pr was 3:36 as rx'd, however due to some left elbow arthritis and limited rom, I can't do barbell thrusters as rx'd anymore. I took Martone's course and heard him say numerous times (quoting Coach) with the KB's, "the magic is in the movements, not the tools". So I now do Fran with KB's, DB's, Sandbags, small animals (JK), b/c its the only way I can, but have found this really challenges me MORE than when I was going after a better time as rx'd. Granted, with these tools, my times are slower,and some would argue that they are totally different wod, however, as smoked as I was after doing Fran in the 3's as rx'd, I am exponentially more so with these other tools. I know these are more safe for me, the question is am I accomplishing the goal of CrossFit of becoming more fit in a broad and effective way.
So here's my question to you young studs of CrossFit, some of which are addressed from a work capacity standpoint in the journal article: Once you are at the level that the guys in the video are at, is it better to "sprint" toward faster times, increase the load but maintain your time, change the tools used in the movements to recruit more muscle groups, or a combination of all of these? Afterall we specialize in not specializing.

Comment #88 - Posted by: Scott_atl:

"Are most people attempting CHEST TO BAR PULLUPS? Or has that movement lost some steam as we get further away from the '08 games?"

I think you're right in the fact that most of the buzz about chin vs. chest on the pull-ups has dissipated. Still, I do both in my WODs, going day by day depending on how I feel. I think someone else mentioned they do the harder version on shorter WODs like "Jackie" and chin above when doing something like "Angie".

As far as the amount of time difference it makes, it is significant! My chest to bar "Fran" time is almost 2 full minutes slower than the faster, chin-to-bar version. I've done a chest-to-bar "Angie", and the 100 pull-ups alone took 10 minutes!

4:37 PR

Awesome time at the Level 1 Cert in the Manchester, the first in Europe.
Thanks to Karl and Mark and the CrossFit Manchester team for organising this and making it possible. Meeting so many people from around Europe (and S. Africa) was just fantastic.

Nicole, Jimmy, Andy and Todd you guys were awesome (especially as you can now drive on the ‘right’ side of the road!)… and of course thanks to all the other coaches that helped and train us over the weekend

Everything was done with true knowledge, passion and humour, making it one of the best course / certs I’ve been on.

My personal highlight of this weekend was the privilege of meeting (I felt like a frickin teenage groupie) and hearing Coach speak to us on the fundamentals of CrossFit and answering our questions with honesty and humour.

At the end, it seemed like 2 days wasn’t long enough, as there were other areas I would like to have covered like the GHD exercises…but the fact we had done so much shows how much CrossFit has to offer.

Finally, thank God for the weather! Rain most of the week, then suddenly, tops off sunshine for the cert. Beautiful.

Coach mentioned organising a tour with a team of Trainers from HQ/Stateside doing a round of the European affiliates in the near future…can’t wait.

Had to sub 95lbs w/barbell for two 25lbs dumbbells for the wrist. Getting a little stronger everyday. Still sucked tho, still sucked.

Time: 6:50

High volume pullups have given me a sore inner left elbow. Anybody got a suggestion -- other than "don't do pullups?"

Mike

As rx'd:

4:48 - PR!
(previous PR was 5:37)
butt to D-max medball

Seriously, performing this at an affiliate (CrossFit Generation) vs. a globo gym makes all the difference. Thanks Barry.

OOOWEEE!!! Video of Dutch- my day is complete now.

36/M/6'5"/209

Still recovering from serious calf strain and sore knees from a couple of longer distance runs. Subbed 95# Thrusters with 75# Push Press.

3:55

Regards,
Dave

pr'd with 6:10 (weighing around 230) at the Level 1 cert on Aug. 2-3 with fran... After a month of the zone, learning butterfly kips and the importance of transition time, I smashed my previous pr... 4:56(1:14 drop, weighing a mildly solid 210) Two more months with proper zone and I should hopefully be in low 4's.

F/26/5'9"/150

6:41 (65 lb Thrusters)

"Fran" was a painful way to start the morning. But feeling great. Not sure how long it took, just getting back into the swing of things.

age 42
bwt 215#
time as rx'd: 5:08

m/36/6.5/280

90 lb thrusters w/ dumbells, had to counterweight some of my pull-ups

time to bad to mention...

4:19
65# thrusters

I believe we'll see the first sub 2 Fran sometime later today!

Someone with a current PR under 2:30 will be motivated enough (physically and mentally) from the video to finally pull it off.

My money's on the favorite, Speal!

6:24 PR using girl weight of 65# for thrusters.

First time posting - been doing CrossFit for a couple of months now and it's been going great (I am looking to drop my 1.5 mile run below 9 minutes in the next couple of weeks).

I'm definitely going to get some gloves today... my hands are shredded from the Chief - developed blisters and ripped them off in 5 3-minute bursts. Good times! Looking forward to being the stereotypical skinny guy in the weight room with gloves, but I'm definitely not getting knocked off track because my hands are holding me back.

Steve
M/46/171

8:45 PR 8:03 :(

First Fran in something like 3months since training for Glasgow half marathon. 1hr 43.

Used 30kg for Fran.
4min12

During the 13 miles i ran last weekend at no point did i feel as bad as i did at the end of Fran. God bless Fran and the floor you eat at the end.

Hope there is another UK Cert soon would have loved to have been in Manchester for the first.

As Rx'd

4:34 PR

M/25/195

Gerard McAuliffe
29/m/63kg
As R'xd 6.23 PR

Pat Sheehan
26/m/90kg
As R'xd 3.57 PR

M/26/205

Previous PR - 7:39

Today - 6:10 as rx'd (new PR)

Hoping to be in the low 5's next time she comes around.

Pukie was knocking...

A good warmup goes a long way for this one...

Mike
CFMMD

Jumping PUs 11:40

That shaved nearly 4 mins from my previous time in July. I am stoked. Now to get strong enough for real pull-ups!

as rx'd

5:54 (new pr)
6:12 LAST TIME

forearms smoked for some reason. had to poo the whole time too which may have contributed to faster time.

#55 Mike:

The song is "Great Cop"
by Fugazi
on the album "In on the Kill Taker"

I've only been doing crossfit since Aug 15th of this year so this is all new to me.

Is this really all we're supposed to do for today? I'm sure it'll be exhausting but I watched the videos, guys are getting it done in between 2 and 3 minutes. We shouldn't do anything else after that?

Sounds like Manchester was a blast. If I'd got hooked on CF a few weeks earlier I could have got a place. In the meantime I will be at CrossFit London this Sunday for an all day intro course with Andrew Stemler, which I'm looking forward to.

Looking forward to a level 1 cert in the UK...please make a noise when they are planned.

Did 2/3rds Linda yesterday (I could only hog 2 barbells) in just under 10 mins. I wasn't planning on going to the gym today but Fran is calling.....

30/M/190

as rx'd

7:09 (PR) - 13 seconds better than last time.

#103 Jay M.

You raise some good questions. Although I'm definitely not at that level yet, I still may start mixing it up a little, who knows maybe it will stimulate me to break through my 4 min plateau. Thanks for some useful insight and challenges. Kettlebell Fran it is, what weight do you use? (or what small animal)

Moe

Overheard Mike G say he's very close to a sub 2 Fran about a month ago. My money is on him! Go Mike!!

27/m/170/5'11

5:59 - new PR by over a minute and a half

CFMMD

6:23 as RX'd. Second time doing Fran; the first time it was 7:07. =D
M/20/5'9"/170

That's how we do it in the USAF baby!

# 129 Jason

Don't think you'll be thinking the same way after you finish your first Fran, and trust me when I say yours will be over 3 minutes if this is your first time!

148 5'6 33yom
fran 6:48
dead hang nipple to bar pullups-
pullups broken due to major forearm fatigue and cramping that lasted for 10 min post w/o.
pr with this protocol even after "The Chief" wrecked the forearms and quads-

M/25/6'1/175

As rx'd:

11:33

Had to break all rounds into subsets (i.e., 11 thrusters, then 10 thrusters). Look forward to improving each time. Hoping for some running tomorrow; my hands need a rest.

As Rx'd 4:50 (PR) Only 111 seconds to go!

Me, right? Ill be the first to break 2 minutes...yea Im kidding my goal for today is <3:30. However, I think that Speal will be the first person to go sub 2. His technique looks better than Josh's for the two particular videos where they hit 2:05 and 2:02. I think Josh used alot more energy than Speal did. However, that being said, as coach said a while back if someone hits a 1:50 Fran and they are all over the place with the bar and swinging wildly on the pullups, they can go faster. More efficient movement means that particular individual could go faster. So in theory, if Josh was a little more efficent on his technique he may have been able to break 2 minutes....
If we were starting a pool on this message board and I had to pick a third person to crck 2 minutes, I would say Jeremy Theil has as good a chance as anyone.

#129 Jason

Go and do fran and come back and post how you feel!

Trust me you will be grateful thats all you have to do today!

When your legs are like jelly, your lungs feel like they are about to explode, you've almost wet yourself and you can harldy hold a water bottle as you lie on the floor and sob to yourself crying 'why do i crossfit?' you'll wish you hadnt posted anything!

M/25/5'11"/135

5:49
Subbed 70# for thrusters
First Fran, will do better next time.

27/M/188

Fran as RX'd...2:16 PR!

oops...that should say 28/M/188. I'm still not use to my new age.

45 lb thrusters and band assist pull ups

5:52

20/m/6'2"/198 lbs

As Rx'd:
6:46 (PR by 44 seconds)

bw 165

7:25

+ 24 lb weight vest

Moe

I use two 35lb kb's, which Martone says is the equivalent of the barbell version. I have used two 45's but that was rough, my time was way slow, and my wrists took a beating. As far as animals, either use one without teeth, or make sure his head and rear is away from your face, LOL. I have done the thrusters with my 65lb 7yo daughter, she thought it was a blast, just watch out when they kick their feet toward the groin. haha

To the guy named Jason who asks, "Is that all we have to do?" Hold that thought til you're done my friend.

4:57

Mike 108 ...Change your grip to palms in

first off -- heck yeah FUGAZI! i grew up on DC punk, so that was lovely, thanks guys.

i made up "the chief" today. sub: 65# PC
4-3-3-3-3

got interrupted during last round -- i was really trying to push for 4 1/2 or 5 rounds, but a few kids from my fitness class came up to ask me questions, so i had to settle for 3. great workout! i thought it would be more of a strength WOD, but since i dropped the weight, it was much more metcon. (and still my numbers were low!) that's okay, though -- just gotta keep pushing. tomorrow i get to tackle Fran.

ck

p.s. a friend of mine has a set of kettlebells -- 1, 1.5 and 2 pood. i have only used my KB (1pood) and so i got to play with the big 70 pounder and pulled out a few good swings, almost fully overhead... in a SKIRT!! lol, i mush have been a sight!

m/47/175
New PR by 70 seconds!
As rx'd 7:18

Standard Monday rest.

Thoughts on "Fran"...

Fran as Rx'd is a sprint. Fran as a benchmark is just as described above, chin over bar, lock out elbows on thruster.

It is not necessary to do every Fran as a benchmark sprint, especially if you are sub 4:00 or even sub 5:00, but certainly if you are sub-3:00. The AMOUNT of training from a single Fran may not be sufficient for you given your training goals, especially if one of your major, imminent goals is not a faster Fran. For training purposes you may up the weight on the thrusters (Heavy Fran at 135#'s a la Dale Saran, or BW Fran at 170 a la Anthony Bainbridge), with or without weight on your PU.

On the other hand, if your ARE striving for a faster Fran time it's not only necessary to be able to move the weight of the thruster and stay on the bar, it's also necessary to move FAST. AS a training session you may actually benefit from doing Fran with LESS weight to experience the exquisite pain that is particular to doing this one without putting the bar down while you work on speed.

No matter where you are on the CF fitness scale an all out effort on Fran always hurts. The time invested in this particular WOD is in the warm-up, especially if you are going for a PR or for speed. At the end of the day it's still YOUR Crossfit, and today is YOUR work-out.

4:16 (PR by 1 second)

Its a PR, but I'm not happy with my performance today. A virtual tie is retrograde performance in my book.

Thrusters were broken 10/5 in the middle round for a short break (all unbroken last time). Legs/shoulders felt weaker than last time.

Pullups: WTF? For whatever reason, the second round of pullups is always reduced to 3-5 reps. First round was unbroken. Why the atrocious fatigue in grip? This is what kills my time in Fran.

Possible causes:
- Poor sleep last night (and for last 3 months or so...)
- Still adjusting to Metabolic Diet - last weekend was first carb loading session
- Zone diet could just be THAT much more superior - time will tell...

OK, I'm looking forward to Fran's return to see if better sleep and some more experience in this diet helps...

First time for Fran:
As rx'd
7:50 Thrusters were alot harder than I thought Finally was able to keep my kip for at least a set of ten pull ups.
great work out.

I will add that this is the first Fran without a 'butt ball' for the thrusters. Squats were full ROM (A$$ to ankles), so that could make thrusters a little more challenging than before...

44/m/235

Fran's little sister (8:24)
21-15-9
15lb thruster (empty bar)
pull-up

F/128

As r'xd for women-65lb thrusters

7:28

25/m/5'10/170

5:15 as r'xd

I was waaay off my best time of 3:35. I think it may have had something to do with yesterday's "chief".

as req'd
6:27
PR by 1:01

M/23/150 GregAWu

As rx'd, thrusters to med ball, kipping pulls+chins - 4:30

PR by 48 seconds!! Tip: use countdown timer (with target time) rather than stopwatch simulating the "being chased effect".

#103 Jay M and #132 moe

what's the point of changing the wod with Kb or whatever? Just do it with a barbell, and if you can't hang, drop the weight or slow down. I do it as rx'd so I can compare apples to apples from the past, and among other crossfitters. I do think these guys going for sub 2 min times are sacrificing form somewhere, besides the fact that somebody will get hurt going after time before vituosity.

Boooo to my performance. I decided to do Fran today with a 20 lb vest. The first set of pull-ups and second set of thrusters were the toughest.

"Fran" with 20 lb vest --> 5:40

I was hoping just under 5 minutes. Oh well. Next time.

It's always good to see people getting personal records. Good job all!!!

33/F/5'10"/150

Wanted to try "Heavy Fran" today, since I've never done it Rx'd before. Wish I had planned better, though. I started with a 30# dumbbell for the pull-ups, but quickly realized (about 8 pull-ups in) that I'd be better off with a vest. I wasted about two minutes setting up the 20# vest; used the vest plus a 10# dumbbell between my knees for the remaining pull-ups.

"Heavy Fran"
95# thrusters; 30# pull-ups
16:10

I think I might try a few cycles of "Heavy Fran" before going back to regular "Fran" to see if it makes a difference in my time...

Oh yeah, the rep scheme for "Heavy Fran" is 15-12-9.

lots and lots of data in logsitall.com for fran workouts (we just crossed the 40,000 workout mark - and have over 12,000 crossfit workouts logged to generate age group standings for.

Men Median: 6:01
Women median: 7:56

U19--7:56
20-30--5:47
30-40--6:00
40-50--6:40
50-60--9:41
60+ n/a

under 19 top times:
Position Total Time Gender Approx. Age Bodyweight CF Gym Affiliation
[1] Erik Alvarez Photo 3 mins 35 secs M 19 155 crossfit modesto/crossfit oahu
[2] Connor Martin Photo 4 mins 12 secs M 17 130 BrandX
[3] Andrew Whittaker Photo 4 mins 49 secs M 18 140 Crossfit Flathead
[4] Alex Perez Photo 5 mins 49 secs M 19 158 Gym Valor

all age groups etc. posted on logsitall.com
-bill
[5] Joe Gasparre Photo 5 mins 52 secs M 18 140 Crossfit Suffolk
[6] Reece Syal Photo 6 mins 34 secs M 12 135 RunJumpLift
[7] Brian Degennaro Photo 7 mins 11 secs M 18 154 Crossfit NYC
[8] Heather Richardson Photo 7 mins 56 secs F 17 150 Crossfit Mississauga
[9] Michael Finelli Photo 8 mins 0 secs M 17 185 Santa Cruz/North SC
[10] Matthew Thomas PhotoSend a message to this member 8 mins 20 secs M 18 148 CrossFit

my dad has bad knees any suggestions on what he should do?

Subbed 85# (still working to rx'd)

12:11

6:45

last time, 9 minutes

hooray!

31/m/186

as rx'd

4:16 (PR)

First Fran... not the time I wanted. 8:03

22/m/180

6:09 as rx'd

24m/155/66"

as rx'd
4:18 (PR)

10 min spin on bike

CFWU x 3

Fran: 6:45 with deadhang/semi-kip Pull-ups. Pr by 1:42!!! Only been doing Crossfit since July and my first Fran was 9:15 on July 5th. Things are reall working, I love seeing results like this.

I think Im going to start doing Wieghted chins a couple days a week now to improve my time. I want a sub 5 min by July next year.

M/24/5'11/164

Ah! I've been waiting for my next date with Fran! I find Fran to be the benchmark of all benchmarks. Looking forward to crushing it later today...

23/m/193lbs.

fran as:rx 2:42 new pr

M/33/225ish.

9.40.85 with jumping pullups. I am PATHETIC!!

I understand why these workouts are named after women. You want to do them and even if your performance isn't all that you'll still have the bragging rights that you did them.

Plus, you'll most likely finish in under ten minutes and you'll definitely get out of it than them.

LOL

M/34/150lbs.

Scaled thrusters to 75lbs.

10:20

Last time was 12:21. At least I'm heading in the right direction.

POSTED TODAY ON JEANNIESBEACHCROSSFIT.COM:

"In honor and loving memory of CPO Jason Richard Friewald.

Two highly decorated local Navy SEALs died Thursday night from injuries sustained in fierce fighting against insurgents in Afghanistan, said the navy. Senior Chief Petty Officer John Marcum, 34, and Petty Officer First Class Jason Friewald, 30, died in a battle with heavily armed militants. The men were deployed from the highly selective Naval Special Warfare Development Group at Dam Neck Annex in Virginia Beach."....

Please log on to see pictures and to read the full fairwinds.

God Bless and fairwinds to two more of our beloved and trusted wariors.

~J~

Wu- 5 min. jump rope
WOD- couldn't get to the gym today subbed burpee's for thrusters.

13:18
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

Had a fantastic time at the cert in Manchester - Karl and Mark were great hosts, as were the rest of the CF Manchester guys and girls.

Coach, Nicole, Todd, Jimmy and Andy - it was an honour and a privilege to meet, coach and be coached by all of you.

Looking forward to meeting again all of the guys and girls who are now part of the CrossFit Family

7:38 as RX'd

First time doing Fran.

26/M/6'4"/190

This weekend I had the privilege to attend the Level I Gymnastics Certification with Jeff Tucker of GSX Athletics. He brought along Mac Ward from CrossFit Cherry Point as well as Gillian Mounsey of Crossfit NYC.

I cannot thank them enough for their professionalism, dedication and hard work. The fact that they came out, amid very busy schedules, and did this for the Marines of Camp Pendleton, speaks volumes for their character.

As far as the Certification goes, Tucker teaches some top-notch movements and progressions to get important core moves-the muscleup, handstand, parallette work. Many of the progressions and scaled versions he taught this weekend are things I had never thought of but definitely show how easy it can be.

I HIGHLY RECOMMEND this certification to anyone who wants an understanding of gymnastics and wishes to attain total control over their body.

Tucker, Mac, and Gillian-Semper Fi, and thank you once again!

Paul Szoldra, CrossFit Camp Pendleton

m/22/6'/194

Previous PR - 2:30 Rx'd

Today: 2:57 Rx'd

Definitely felt "The Chief" from yesterday, and the unhealthiness of the weekend. I wasn't in a rhythm on the first set of pull-ups, and missed a rep on the second set (had to jump back up and get it). Disappointed with the time, but could have been worse all things considered.

Have fun with it everybody!

WU .5 mi. walk on treadmill
WOD
"Fran"
as rx'd
4:15
partitioned 15 Thrusters 8/7

Fran as rx'd

3:43 (PR by 1:30)

last time 8.26

this time 8.36

Kirkuk Crossfit

This was the first "Fran" for all of us.

Jerickson - 6:40(PR)

Schaefer - 8:56(PR)

Zerger - 9:00(PR) 75#thrusters

m/52/178
Fran - As rxd= 5:55

Completed Fran at cert in Calgary this weekend.
6:50.

Thanks to all the trainers at Crossfit. Great weekend!!

-Jeff

Firepowertraining-Crossfit

m/41/190

4:54 as r'xd (pr)

Still sore from "The Chief"

It think it would also be interesting to get people of different heights and weights to do Fran. Like someone 6'4"+, 6', 5'9", and 5'6"-.

My money on a sub 2 min Fran would be someone under 5'6" and 160 lbs. (With leg and arm length being more important than actual height)

#162 smiley

Your points are valid. I just asked a few rhetorical questions since we are pushing the envelope on the time domain today, wanted to get some thoughts on the modal domain as well with Fran. Take it or leave it, either way..... Go Get some!!

#177 Kris

Dude I've always heard we name them after women cause "anything that makes you breathe that hard and sweat that much, has to be named after a woman." My wife says "In that case YOU better be calling them ALL Michelle." haha. BTW, I wouldn't mention the duration thing, that ain't flattering except in the wod's. LOL

6:30 (roughly no stop watch) new PR as rx'd

Just thought I would put this out there but I want to be sub 2:00 by the end of the year...

I would love to see someone that is not a big poster here do it. Just a simple walk of life person.

m/24/190

as rx'd

5:11 (New PR) Old time was 6:04

Next time it will be a sub 5 min Fran.

Wow! My back hurts after these past two days!

6:20 min

CFWU x3~pull ups only in round 1

FRAN: 5:12 off PR by 1 second....not happy.

But, if that's the worst thing goin' on in my life, damn, I'm doing REALLY well!!!!

TOODLES!:)

m/28/6'1/190

First time doing Fran

7:30

f/39/133/5'0

thrusters-65lbs, pullups-blue band

14 minutes

I should have scaled this back more so I could whip through the sets at a faster rate. My HR was screamin' fast the whole time. After these last two workouts, my upper arms are *really* sore.
I'm crossing my fingers that tomorrow is a 5K.

As Rx'd 5:46 new pr by 3 min

Fran - 65lb thruster jumping pull ups 5:19
Xfit at private gym
F/133lbs 5'2"

24/m/250

as rx'd

7:45

(5 min improvement from last time)

9:52

80lbs thrusters. Will increase weight to 85lbs next time.

3 sets Saxon side bends 10lbs
3 sets one arm barbell curls 20lbs

First fran...wow
As Rx'd
13:11....

41/M/150

as rx'd

7:15

The lifting platforms are still closed for refinishing. So instead used db's for the thrusters. I set it at a weight that I thought I could potentially make it through without stopping. With the traditional 65lb (women's) weight, I need to take multiple breaks.

20lb dbs

5:01

Still needed to break it up a bit, but my pr as rx'd is 8:48. Completely different workout when the weight isn't the limiting factor.

m/43/175

cfwu x 2

as rx'd

5:10

6'2"
245
M
35
10:28

M/35/79kg

04:10

m/19/185

swim 45 min
10 min recover
fran - as RXed, 10:30

I'd normally be unhappy with that time but damn, you try to do straight sets of ANYTHING after a good swim and see how it treats you!

Gina

12:02 (3 days back)

Wayne 8:01

I echo what Chris (#85) said - the CrossFit Manchester Certification was an absolutely amazing weekend and it was a pleasure and a priveledge to meet Coach, Nicole, Andy, Todd and Jimmy - thanks you so much to you all for making the trip and great to meet you all.

Thanks again to Karl & Mark - you guys did an amazing job of making sure things ran smoothly and excellent coaching by both of you too! Anf to all you behind-the-scene crew - you were all amazing.

Special 'well done' to Karen & Chris for their amazing achievements on very little sleep, much worrying about baby Isabelle and perfectly executed feeding times and great teamwork in looking after a 3 week old baby as well as performing extremely well all weekend.

Karen - your workout at the end was an inspiration - the most impressive of all. I am proud to train with you.

I've made my own gym in my basement!

Second WOD.

7min37sec

28/m/5'7/155/Q-U-E-B-E-C

7 min 37

28/m/5'7/155/quebec

29 yom, 180 lbs

4:24 (pr)

pr by over 20 seconds

PR by 40 sec!

4:59

M/30/220/6'6"

M/40/5.6/167

Time: 7:43

Everyday I can tell I'm getting stronger and my endurance is increasing!

Fran as prescribed: 3:13

M/34/185
As Rx'd
4:20
30 sec off PR
Drank too much this weekend

Hungover Fran as rxd:

7:01 (PR + 20sec)

Time for a lifestyle adjustment...

I did the bodyweight Fran, that kicked my butt. I used 185# for the thrusters, and did bodyweight pullups and it took me around 18 minutes.

Just arrived in France on holiday and booted up the laptop. I just had to post after attending the Level 1 Cert in Manchester. What can I say? "Wow" from start to finish. Firstly I arrived to register and there was Nicole. I don't know who was more blown away, me or my wife. To top it off, then Coach appeared. I couldn't believe you all made the effort to come over. That was great. Thanks to the guys at CrossFit Manchester who hosted a perfect Cert, all the trainers from the US and UK, Nancy for all the advice on affiliation and finally to Todd who made me laugh out load and for being more impressed with my first three muscle-ups than I was! What a great weekend.

f/142/31

50# for Thrusters
7:12

2k row 9:19 (17 seconds better than last time!)

m/40/210

as rx'd 2:50

DJ
Virtual Fran
ROM's

WOD
:03::34

SaraD
2000m Row

WOD
:07::01 (70lb assisted PU & 45lb Thruster)

Great job SaraD! That is a PR for you.

I didn't fee explosive on the Thrusters & my PU's were mediocre at best. This leads me to think that my diet is way off from where it should be. I missed count and was corrected by my counter which slowed me down, but it still doesn't explain my lack of explosiveness. Time to go swim.

Get some, Go again!

As Rx'd. Looks like I'm DFL. Had to walk up stairs and way across the gym to get back and forth to the pull up station. Didn't account for my bad time though, as I had to break up all the reps except for the final thruster set. 16:15. Can't wait to pulverise this time in the future.
m/185/35 1st fran. 2nd week cxfit.

M/37/6'1"/208

First time that I timed a Fran...first time that I felt comfortable with my form (got some coaching).

6:40

No pukie but a lot of that lactic taste in the mouth.

Rx'd

3:35

PR!

9 min flat

Thanks

5:08
20 seconds off PR

Will have to do Fran another day.

snatch x 4 115# 

clean x 6 135# 

f squat x 8 155# 

b squat x 10 175# 

deadlift x 12 195#

clean x 4 195# 

f squat x 6 215# 

b squat x 8 235# 

deadlift x 10 255#

f squat x 4 255# 
 (pr singles)
b squat x 6 275 

deadlift x 8 295#

b squat x 4 295# 
 (pr singles)
deadlift x 6 315#

deadlift x 4 350# (pr)

run half mile

22:43

32/m/210/6'5"

6:50

1 second slower than last time and 1:01 off PR. The middle set keeps killing me and PU are always a weakness, but have been getting worse lately.

five scoops noxplode, packet of animal pump followed by fran 2:00.

M/38/5'6"/190

13:58

For some reason, I thought I had done this one before, but I can't find record of it. Either way, this felt faster than before. Still only a couple months into this, but feeling the effects.

Rock.

7:46 65#

m/27/6'5/210

PR in 2 months went from 14min to 7:45 (w/ some jumping pullups). Gained some strength and pushed myself much more this time.

7:55

8m 3s (usually mid 5 mins but recovering from a cold).

To keep my still healing left shoulder happy (no ballastic overhead movements), I changed the workout from Fran to the following:

3 rounds for time:

5 full ROM HSPUS (hands on 12" high stools, head touching floor each rep)
10 strict deadhang, no kip, throat touching bar pullups
15 115# (bodyweight) below parallel front squats

Time: 13:05

Five non-stop full ROM HSPUs the first round; 3 breaks on the next two rounds. Amazing how fast those gas out. Pullups unbroken and too easy; I should have added more reps or weight. Front squats with bodyweight surprised me with the number of breaks involved due to my core trying to collapse when fatigue set in.

Will finish with Pose running.

Started CrossFit 10 days ago - first Fran, as rx'd 9:46

M/34/5'11/178

3:46

FOB Sykes

M/39/214/73
2XCFWU (w/o pullups)
Fran as Rxed (First time I completed Fran as Rxed!!!)
11:00....Thirty seconds slower than the last Fran WOD. The last WOD, however was a lot of assisted pullups and thrusters with an 8# pipe...Needless to say, I'm pleased... Thanks coach

can we kip the pull ups for today?

Amy 37/63"/127 (way too much food and beer on vacation last week)

Did The Chief today. Great workout! As Rx'ed for women - 3 85# PC
4+3
4+3+4
4+3
4+3
4+3+6

17:07

Hi,

Is the distance between where the person is doing the thrusters and the pullup bar standardized?

Justin

38m/6/183

fran as rx'd

5:12

no excuses, but half speed due to injured back and shoulder (pr 3:59)

#129
I dont care what anyone says. Fran is tough but part of the crossfit philosophy is doing something else in addition to crossfit. On Fran days I trail run or mountain bike at a different part of the day. The WOD is great but its better when used as a tool to sharpen a skill or skills. So find a sport or hobby to use crossfit to train for. my advise anyway.

7:30. 1:30 below previous PR.

F/37/140ish/5'4"
Fran-
used 45 lbs for thrusters.
9:14.

Last time used 30 lbs, so went up 15. Coulda gone a hair faster in the beginning. Broke thrusters and pullups into sets of 5s (mostly).

47 5'10 195

cfwu

FRAN

as Rx'd 8:03
Just home from Vacation and felt it!!!

Last time and PR was 7:27

m/41yo/140lbs/5'4''

Fran 1st time

4:48

CFNF

6:20

a bit bummed since last time was 6:05, however, coming off of a weekend with 7 hours sleep total!
also used regular pullup bar vs the parallel bars i used last time. not sure which is more challenging.
as rx'd 65lb

5:03

7 seconds slower than last time, :52 off my best. However, my thruster form is better - deeper on the way down and locked out on top.

4:38 Rx

lots of pain followed...

m/45/159#

7:51 PR

all pullups unbroken but the thrusters still suck the life out of me. Gotta start shoulder pressing more weight on a regular basis because the 95# is just too close to my max shoulder press at this point to power through them.

m/6'/229/52

broke up sets and scaled to 105# and altered pullups..can't do those yet.

Just wanted to get this WOD and wasn't worried about time...somewhere in the 15 minute range.

M/39/6'0"/155

42.5kg
6:29 PR remains 4:54

Performance is coming back slowly. A new south swell is due this week and lets face it, I will skip wods so i can surf. Its probably the last south of the season and Mugu doesn't catch the NW at all so I'll be less tempted for the next six or seven months. I'm doing better than this time last year for everything except running so I'm expecting a ton of PRs. I'm expecting less travel too so that will help.

#244 kipping pullups are default in Crossfit so if it doesn't specify something else, then you can kip.

m/23/6'3/222

As Rx'd

5:04 - PR

32/178/m

CFWUx2 minus PUs, jump rope.
Fran(alicious): 6:01(PR)improved by 36 seconds.

burpee challenge day #14
14 burpees done

22/m/190

Fran as Rx'd: 4:39

I am still working on my pull-ups and not quite there yet. I used a 42# assist for them.

12:14

m/28/185

as rx'd for first time

8:57

pullups and thrusters little broken

as rx'd:

3:55

new PR by a mile!

5:35, PR, lost a little over a minute from the last one.

M/31/6'/195

5:35

"Fran"

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

time 5:52

M/18/185#

"Fran" as rx'd:

7:39 (pr)

All sets of pull-ups were done unbroken. I didn't do the complete CFWU and it helped my time a bunch.

28/m/235 lbs

as rx'd 15:23

I just wanted to say thanks to Coach Glassman and the other trainers who crossed the Atlantic to deliver the level 1 certification in Manchester to us European cousins.

The weekend has certainly redoubled my enthusiasm for the grassroots fitness movement that is CrossFit.

Also many thanks to Karl and Mark for putting up with all of us, you guys are the best.

And nice haircut, Karl!

Scaled to BW

5:09

Oops. Did 21-15-19 instead of 21-15-9

m/40/215
Rx'ed
7:02 new pr

38/m/190
as rx'd

3:14

3:04, was on a solid sub 3 (2:45) pace but ran out of pull-ups in last round, broke them 4 3 2

Modified since my gym is closed due to the Hurricane

30# DB Thrusters
Jumping Pull-ups

5:06

m/40/5'11'/165
Big day for me--I started CrossFit on May 7 and did my first Fran (as rx'd) on July 7 in 13:54. Today I did it (as rx'd) in 9:25. CrossFit works. I also have to thank Coach Barry from CrossFit Generation for pushing me to reach the sub-10 goal!

m/43/74kg
Fran as rx´d
5:54

m/38/6'3"/215

as rx'd 11:57
pull ups from a dead hang

1 mile run 7:32

M/23/6'1"/180

As rx'd: 3:16

22/m/175 3:08

35/m/170 3:22

24/m/170 3:31

26/m/185 3:32

As Rx'd (first time I got all pullups unassisted)

M/265/6'3/28

9:09 New PR.

Crossit = Amazing

age 20 bw 200

5:17 (85 lb Thrusters)

That was a rough 6:36. It's been awhile since my last Fran, and I can tell. I'm back on Crossfit WOD as part of my workouts - was working alot on Oly lifts.

age 18 bw 170

3:51 as rx'd

GET SOME!

21/M/175/5'9

As Rx'd
6:09

M/43/6'0"/170
Thrusters 85#
Pull ups Rx'd
13 min
Beat last time by over 7 min!

m/37/5'11/195

Most of the times I am seeing are all excellent compared to mine. I have to do dead hang PUs which probably slows me down. This was my first Fran, so I set the bar low allowing for easy improvements.

As Rx'd
14:25

Comment #282 - Posted by: CF Rawah Iraq:

"22/m/175 3:08

35/m/170 3:22

24/m/170 3:31

26/m/185 3:32"

Damn! That must have been a great session. 4 people doing sub-4 at the same time!

"Fran" as rx'd

time = 3:56 (PR by 3 seconds)

m/24/6'1/220

as rx'd

5:36

m/27/175/5'10"

as rx'd

3:43(PR)

Been crossfitting since May and killed my first Fran of 7:58, then 5:23. Gotta give Crossfit some love, this program is elite. Thanks.

4:50 pr

Way to break 4:00 Chris S!

8:26

2 mins 21 secs longer than March. Scaled to 85lbs. Avg HR 180, peak 191.

M/40/184

"Fran"

6:28

29/m/5'11"/200

As Rx'd

3:16 (new PR)

previous PR 3:48

My money is on Speal for the sub 2:00!

6:38

New PR by over 2 min. Slowly, but surely, making it to sub 5

A fantastic weekend in Manchester - Coach, Nicole, Nancy, Todd (or was it Scott?), Jimmy and Andy thanks for making the trip. Karl, Mark and the CF Manchester crew thank you for your hospitality and generosity in making your box available and working so hard to make things run so smoothly ... and most of all thanks to the crew of prospective level 1 and 2's who travelled from far and wide bringing such amazing energy and enthusiasm which made the weekend the historic success it was.

Look forward to meeting any and all of you again very soon.

Fran 3:49 as Rxed (7 secs over PB)

Cheers, kempie

Due to injury I decided to do my own version of Fran, did sumo dead lifts instead of thrusters.
Jumping pullups.

Time = 7:26

been an avid 'lurker' of crossfit for some time. Finally officially started following the site today

I did 65lbs thrusters and jumping pull ups and it still took me 7:50 lol

it was a lot easier living vicariously through all of you!!!!

#22...Faster Fran transition times by possibly using the weight bar for doing pull-ups. Maybe some sort of high rack adjusted at the right height?

6:26 pull-ups to chest are still wrecking house

as rx'd
09:08

My Team and I with the Maine Air National Guard just started Crossfit today. We had to modify workouts until we get the right equipment.

Our WOD was
5 Sets max reps
Body Weight Bench press
Body Weight Pull Downs
Body Weight Back Squats

Tim
180
Rd 1 Rd2 rd3 rd4 rd5
32 12 12 8 10
15 10 10 8 8
15 14 10 8 10

Matt
180
Rd 1 Rd2 rd3 rd4 rd5
18 8 6 5 5
20 12 8 6 8
20 15 12 12 12

Ryan
Rd1 Rd2 rd3 rd4 rd5
90# 20 12 8 9 8
180# 12 10 10 9 8
180# 13 15 5 7 9

John
Rd1 Rd2 rd3 rd4 rd5
90# 25 15 17 15 9
180# 11 7 8 7 7
180# 19 13 11 11 10

Wow that was one of the most intense workouts I have ever been a part off. We are going to be a mess in the morning. I can't weight until we have all the equipment so we can do all the WODS.

Fran as Rxed 6:15

47 / 173

as rx'd -- 8:39 -- way off my PR.

65# Thruster

3:54 PR

If I was a lot stronger and a little bit younger...and maybe if I could get this damn kip down...my time would be sub 20, which is still shameful.

As it stands now, my first attempt at Fran was as Rx'd but a complete train wreck. I slipped with the bar a few times, I broke the sets into a million pieces...but, I finished.

M/36/5'10"/180 20:38 as Rx'd

Embarrassed but honest.

The cert at Manchester UK this weekend was the highlight of my year so far. A great privilege to meet and listen to Coach, Nicole, Todd, Andy, Jimmy, and the affiliate manager who's name temporarily escapes me.

I've a small write up and some personal photos on my blog if anyone's interested:

http://www.colinmcnulty.com/blog/category/crossfit/

What is the standard pull-up for this and other workouts. Does everyone always use kipping or would this be considered cheating?

40/m/265
As rx'd
9:33 - I'm disgusted with myself.

44/m/190

65 thrusters

8:30

My pull ups stink

This is my third time with Fran

7:20 new PR

Yeah! 5:54 (previous pr 7:33)... That's probably the last time my best Fran time dips by 90+ seconds in one go, so I'm going to savor this puppy!

After starting CF seriously in the new year, today was my first RX'ed Fran and I completed in 11:00 flat. I'm pretty happy considering my lowest while going through the 65#, 75# and 85# progressions was just over 9 minutes.

It does make a huge difference though when you workout alone.

Bwt: 136

As Rx'd

2:04 (pr)

Bummed I didn't get under 2 min but a sec better is improvement. Maybe next time if it's after a day of rest. Sub 2 would have been nice but there is more to life than "Fran"

F/31/120
65# Thrusters
8:30 PR

f/28/144

First Fran

30# thrusters

Jumping Pullups

5:08

first time fran =)
60 thruster
15min

4:50 as rx'd. PR!! M/37/165

People post on here different weights and say that is what is rx'd for women... where are they getting this info.
For example I am 120lb f/28yrs old... how much weight should i be using for my thrusters?

21/m/5'8"

PR
3:30

michael t

M/31/5'7/177
As rx'd
3:18

BW 175

3:24

PR, but I probably had a few sloppy thrusters.

I had the pleasure of completing Fran at the Level 1 Cert in Calgary, AB this past weekend. My Fran sucked (2 minutes slower than my PR), but the cert was amazing. Better than amazing. I learned more than I thought I would, and realized how much I didn’t know and need to know. Thank you so much to the amazing, talented, knowledgeable, inspirational and motivational trainers that passed on their skills and knowledge - Pat, Robb, Jon, Nadia, Dutch and Curtis. Thank you. Also, many thanks to Ken and crew at True CrossFit for hosting us at your facility. I can’t wait to quit my job and CrossFit full time!

Fran 7:30 :(
Level 1 Cert :)

JroCk- saw your comment re the massage and literally laughed out loud ;)
Kate- I saw you back on the other day! Yay! Welcome back!

Friday-3 rounds
Row 500m
70# SDLHP x21
70# Thruster x21

Sun- 10k run am
Afternoon- C & J rep 3: 85-95-100-100-100 not impressive but I was pretty tired so next time I should be able to get more. The clean is my limiting factor but I love them.

Monday- “the Chief”, 85#

1. 3 rounds + 3 HPC
2. 3 rounds + 3 HPC
3. 3 rounds + 3 HPC
4. 3 rounds + 2 HPC
5. 3 rounds + 2 HPC

Had a horrible headache so each time I did the HPC I felt like my brain was rattling. Ow.
Taking tomorrow as a rest day.

Erin

What an absolute blast the Manchester cert was. Thanks to Karl and Mark for hosting and to all the staff who travelled over.

The highlight for me was getting to tear up a workout with Jimi, Todd, Andy and Kempie. Talk about an ice-breaker... The p*ss up that followed was also tremendous, can't wait to get to the US next year so we can do it all again.

When coach walked into the gym on Saturday morning I nearly sh*t my pants because there were rumours he wasn't coming. I'm glad he did as it wouldn't have been the same without him. Sharing a couple of beers with you was priceless coach.

there's a million more things I could say but most of the other posts have covered it.

oh BTW, props to Jeremy Winslow. The dude painted the town red until 4am and then beat the hell out of sundays workout of 30,20,10 thruster 95b and burpees.

21/M/5'6"/160

This was my first time wroking out with "Fran", and she is a very painfull idevidual. I am not to happy with my time of 10.15 either, But I guess that leaves much room for improvement.

M/25/160/6'

3:15 as rx'ed (pr)

A 2:04, nice!

Playing catch up.

Tore my palm up demonstrating kipping pull-ups on the gymnastic bar and it ripped open again doing the "chief". Bummer!

5 + press-ups
6 + 2 press-ups
4 + press-ups
5 and then hand opened up again
4

Pull-ups are out so no Fran tomorrow.

6:09

65# thrusters

M/21/ 6'/185#

4:16 PR by 4:45

Killed It

Ran Fran this weekend at the Calgary Level 1 cert. Amazing course, thanks to Pat, Jon, Dutch, Kurtis, Robb, and Nadia for the instruction. See you guys at the next cert hopefully.!

5:33 PR

7:20
pr by 4:20
Great to see the improvement, helps a lot to have somebody there watching.

26M 6'5" 230#

4.25 mile run

21-15-9
75# Thrusters
Pull-ups

7:45

#318 I'd like to see video of an almost sub 2 "Fran"

This weekend's Gymnastics Cert was educational, challenging, and FUN! Tucker and his team taught great progressions to many gymnastics moves (inversions, skin the cat, back lever) that I probably wouldn't have attempted had I not attended. Everything was broken down into smart, easy to manage progressions. They taught us how to improve our own program and core strength with these movements, and also how to safely spot and cue/coach others to achieve the same things. Nothing was skipped or skimmed over.

I couldn't wait to get back to my box this am and practice more! Everyone in the facility was eager to learn some new things too, and I was able to give a better progression for the muscle up to a trainer working on his, and take another into a scaled iron cross.

If you're thinking about what specialty certs might be worth attending, put this one up on your list. What Tucker teaches, you would not be able to learn yourself or read in a book. He's a real pro. And, Gillian and Mac couldn't have been more encouraging. This weekend was top notch.

7:58
PR, as Rx'd, broken sets, i was crushed anyway.

Just realised that I did PP instead of PC for "the chief". Gotta do the right way now.

M/36/185

9:20

#338 RJM

Just check out Speal's video of his 2:05 Fran in the Demos section!

28/m/193

4:57

as rx'd, a PR by 1:01

500m row, CFWU, BWUX3.
C&J 2X5
BS 3x5

Fran: 4:43

PR by 1 second.

M/22/6'/164

Made same sub as last time (burpees for thrusters) because I'm still sans equipment.

Time = 4:47 (PR by 56 seconds)

"Fran" not as RX'd

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

time 6:50

Made up Chief and Fran today.

w/u stretch and jumprope 15 min including du.

Chief
5 sets of 3 min with 1 min rest inbetween
65# power cleans 3 reps
6 push ups
9 air squats

rd 1 - 4 + 3 cleans 6 push ups
rd 2 - 3
rd 3 - 3
rd 4 - 3
rd 5 - 3

20 min rest and then did Fran (scaled as per Brandx)
45# barbell thrusters below parallel
12-9-6
jumping pullups
21-15-9

3:50

last one 4:44 pr by almost 1 min and after Chief.
:)

Fran! First time. I love you and I hate you. My pull ups still suck horrifically.
10:32.
32m/6'/192#

as rx'd: 4:48
this is a huge improvement
I did Fran as my first CF workout 4 months ago and got over 12 min. My second Fran i got a 5:33, and now this was my third. CF has really helped my overall athletic ability in a short time.

M/18/5'10"/163

just made up yesterday's "chief" and i'll be doing "fran" later today

"chief"
first round: 5
second round: 5
third round: 5
fourth round: 5
fifth round:6

RJM #338, I suggest that you look in the Demo's section. I was actually there today to time Speals Fran.... all of his reps were legit (full ROM on Thrusters and Pull-ups) and he nearly slipped off the bar during his last set of pull-ups, that probably cost him a second or two

cfwux3 light dips/PU

as RX'd 14:09 (missed PR by more than 4 min - Wierd!!!)

#352 I wasn't doubting I just wanted to see video of it, thanks for letting me know its already posted, that's as they "beastly"

Virtual Fran
21-15-9
Thrusters (PVC)
Pull-Ups
4.30

Notes:
Very interesting.
Was going to take a rest day today after the Cert.
Then thought I would do an unloaded Fran for a personal baseline comparison.
Had this version in my head all day anyway - and then watched todays CFHQ video - talk about coincidence! And 2 of the coaches at the Cert (Jimi and Andy) featured in the vid too, ha.
So - turned out my prediction was right - not gassed at all, just muscular failure with the pull-ups - hence they were very broken.
Need to nail kip. 4.30 with PVC is virtually the same as my 15-12-9 @ 30kg!

Thanks to all involved in Manchester cert, too numerous but you know who you all are!

Special Mention to the "injured" group- top drawer training whilst incapacitated. Great to see everyone going 100% Intensity despite 3rd trimester pregnancy, ripped calves, broken feet, etc etc etc

Honourable mention in dispatches to Nicole for a "memorable" squat clinic that I'll certainly remember fondly for a long time!

First Fran, so PR! Of course, it was with 45lb thrusters and assisted pull-ups and is an unimpressive 12:35 but I'll take it ;-). That was hardcore though - my forearms still feel weak an hour later. I bow down to those superior physical specimens who can do it as rx'd in under 5 mins. I was going to try and make up "the Chief" today as I missed it yesterday, but arms are too smoked. Hopefully tomorrow is a 5k or something.

Next time I'll try to go sub-10 (unless it comes up again in a week!). My thruster technique definitely needs some work.

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.

gotta come clean... Though I always post when I don't do a wod as rx'd... This is the first time in I can't remember when that I have done dean as rx'd. I usually drop weight on the thrusters because I sook hate them :) that said, as rx'd:

16:04

65# thrusters
60# assisted pu
2 rnds DNF

Hell Yeah new PR I cut my Fran time in half from 12:26 to 6:08. I got alot of curious looks from other people at the gym today when I was cursing up a storm in between breathes after I was done though.

M/27/6'/200
6:17 as rx'd

Fran
As Rx'd
4:15

M/6'/225
6:45
Starting my 5th week and I'm addicted1!
I've gotten 3 others to start too.

Beat last time by 3:13, 42 sec faster than my personal goal that I set.

12:18 - Rx'd

22m/5'10"/180

rx'd
4:35 PR
previous PR 6:18

First time ever doing fran

95# thruster
Jumping Pullup

11:38

33M/5'9"/195

m/30/180

8:30

m/28/176/75

7'17

solid pr since I've learned to kip since last time when I did it in 15+ min.
Sill a long way to go though...

28/m/200

"Fran"
as rx'd

4:54 PR!

My goal is sub 4 by new years. On pace so far. My throat tastes like blood.

rx'd
4:22 pr
still a long way to go

Just under 10 minutes.

My knee's sore, guess I wasn't ready for Fran this soon. Hope to be back to my sub 4 minutes pr by spring.

Thrusters 11/5/5, 5/5/5,6/3
Pullups kipped unbroken

6:56 with 65 lb. thrusters and 100 lb. assisted pu's.

F/118/5'0"/30
7:44
only 10 seconds off old PR
chest cold and open calluses...grrr

3:50
up from last time @ 3:30
hooyah crossfit

33 yom 220 bwt
bike 10 miles
fran as rx'd
thrusters to dynamax ball
time: 5:54 new pr by 36 secs.
bike 10 miles

subbed 65 lbs for Thrusters. 16:15

24.5kg Thrusters
Pull-ups assisted: don't have a pull-up bar at present, so I used the barbell in a squat stand, which meant my knees touched the ground.

Time: 12:03

F/32/64kg

as Rx'd

new p.r. 3:01

(that was BRUTAL!!!)

as rxd..........3:18....jb

as rxd 4:50
along with a couple hours of rock climbin this mornin
i just puked a little
m 30/170/6'

#323 - women's weight is 68% of rx'd weight.

Get Some.

I just wanted thank the trainers - Pat, Jon, Robb, Dutch, Curtis and Nadia for a great certification weekend in Calgary. I learned SO much and enjoyed it a lot. I felt all the information was incredibly useful and it left me wondering which cert to go to next! Thanks again!!

YEah! another PR this time in my own garage, by myself. I PR by almost a minute I went from 6:30 to last time was 5:46 and today was 4:55.
I think I could have done 20 to 25 seconds better if I would have pushed it harder. I was kinda of out of gas. We'll get it next time
190 male 29 yrs tommorow
aka
Tito

29/m/155/5'3"

as rxd

10:07

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$
20 min
Alef
$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

just did it again. this time w/ a full load.
1st try w/ 65lbs thrusters @ 6:20
2d try w/ 95 lbs thrusters @ 5:45

Scaled: "Anorexic Fran" - 75 lbs.

7:39

Pull-ups are still my Achilles , but there getting better.

I'd like to get Sub 5 min, consistently, before going back to Rx'd

M/23/6'1"/225

I got started with crossfit just 2 weeks ago and made Fran my first workout, so this was a good test of improvement. My last time was 8:27, and only did 60# thrusters since i was just starting. After two weeks of crossfit, my performance today was:

As rx'd:
8:02

25 seconds faster, even with adding 35 pounds.
PR!

29/m/5'10"/~162

sub
65-lb. thruster

4:38
(6:57 pr as rx'd)

M/24/5'10"/155

(morning)

CFWU

21 95lb thrusters
21 pullups
15 95lb thrusters

Approx 3 min. I really gotta work on thrusters, haha. Broke up both sets.

Platforms at UW IMA still unavailable. Only one PU bar available, attached to a cable cross. Everybody seems to use the cable cross, so after my first round it was unavailable. Forfeited attempt at Fran this morning due to this.

(noon)

CFWU, DB farmers carry (40lb each) down the hall, up the stairs, to the bag room.

Fran, NOT as RX'd.

21-15-9
DB thrusters (40lb each)
Ring PUs

Approx 8 min.

Still, platforms not open. Because I didn't intend to waste more time waiting for that one PU bar, I decided to take it to the bag room, where I can hang the rings. Is it just me, or are DB thrusters generally tougher despite the 15lb deficit? I look forward to this coming up again, and getting that PR.

Take care!

Scaled: 35 lbs. bar & Asst. pull-ups

8:07

6:15. Goal was 5 min.

m/32/220

Anyone else going to Aromas, CA for the L1 cert on the 27th? lol I assume it's not sold out cuz some of you fear the hill..

Coming down from Edmonds, Washington

#359, tw:

Nice, tw! I always feel better when I can post "as rx'd" even when my time isn't what it would be with less weight.

# 35,
check out the crossfit games site. that has the best of the best women of crossfit doing fran. its on the results page.

Did today's "Fran" at Urban Active. I'm glad they have 3 couches, 2 love seats, and plasma TV's, otherwise I would get bored doing the WOD.

I couldn't believe how much crap they could fill in between their walls. Oh, and no stop watch available. A gym without a stopwatch? (I used my iPod instead.)

Did my Fran in 7:02, a 43 sec PR! The "trainer" came over to watch me do my butterfly pullups for a few minutes. I'm sure he was thinking I wasn't doing them right. There was no way he could break my zone, though!

After having to make up yesterdays workout today (and failing miserably!!!), I thought this was going to kill me. I just wanted to make 8 minutes (last time was 8:24 with assisted pullups).

I guess I was still ticked off about this morning, and did this in 6:13. Still can't do pullups on my own, subbed jumping pullups, but I fell this is still an improvement on the assisted!

I'm a relatively smaller guy, 5'9 153lbs so I love it when I see guys like speal post 2 minute Fran times. Kind of gives me hope for the future, lol. My Fran has been getting progressively better over the last year, no surprise, i think everyones has, but I have taken it from around 8 or 9 minutes to sub 5 today. 4:49 actually. It felt a bit sloppy on the thrusters but I hit full range each rep so i'm happy for now. Keep up the good work eveyone and good luck to the guys going for sub 2 min.

Oh, and I was able to bang out a 2:02 500m row about 3 min after Fran! Not because I didn't give it my all, though...

first real crossfit workout, 20 mins

M/24
Bwt:195

4:42 sucks

Off my pr by 1:34, didnt give her enough respect today and paid for it huge! First time over 3:10 in last two attemps. Great thing about crossfit if you dont bring your A game everyday it lays you low. I also decide I will be getting my shoulder checked out after my next comp to get to the bottom of whats wronge with it.

M/21/190lbs

My fourth CF WOD.

15:59 subbing with jumping pull-ups

First Rx'd Fran 30:31 - PR

#338

Here's Speal's video of doing it in 2:05:

http://media.crossfit.com/cf-video/CrossFit_SpealFran205.mov

As Rxd
5:52 (last time 6:47)

Kip technique, kip technique, kip technique...gotta get that down

as rx'd
3.31
pr by .05
-first time to get pull-ups unbroken

Day 14/100 of the HDBC

Subbed jumping pull-ups, bar was too low to do kipping.

16.34

My daughter did a scaled version of this:

F/6/48'/#49
21-15-9
#15 Thruster
Daddy-assisted Pull-ups (these were fun after killing my arms with the thrusters)

45/180

"Heavy Fran"

15-12-9

135 pound Thrusters
45 pound weighted Pull ups

9:58

5:50, 2 min. over PR. Did not have it today.

21-15-9:
thruster, 2/36# KBs
pullup, dead-hang

9:58
(5/3/2)

OHS
150 (500/3000)

Time 5 min 28 sec (previous time 6min 20sec)

Thrusters at 20kg
Pull-ups using green band

Pleased, managed the thrusters without a break. Should have lifted heavier.

Practised Hang Power Clean, had to tape my thumbs because of the blisters.

Good Fun

47/M/5'11"/190

As Rx's 8:15

Alright, so again, I was working out at work and had to improvise.

I did 21-15-9 of 40# Thrusters (medium backup battery), Burpees, and assisted HSPU.

10:02

Newcomer to CrossFit! Did Fran today with hubby and did it in 10:23...had to scale down to 20lbs for thrusters and used pull-up machine for my pull-ups...but, I am excited to get a whole lot better!

m/41/184

Fran as rx'd

8:27

first time as rx'd; goal was 9 min.

M/40/183

As rx'd: 4:47

First time under five minutes and a PR by 15 seconds.

More better faster

18/m/172
As rxed 4:14 (former pr 4:40)

45/M/6'/180 STA 74

DID FRAN ON FIRE!!

TIME: 9:54 AS RX'D

21-15-9 95 POUND THRUSTERS/DEAD HANG PULL-UPS.

FULL TURNOUTS ON AIR...EXTRA WEIGHT WAS 55 POUNDS.

TURNOUTS ARE RESTRICTIVE AND HOT. CAN'T COOL OFF.
GOING ON AIR IS INSTANT ALTITUDE TRAINING...IT'S LIKE DOING FRAN AT 10,000 FEET.

DID BETTER THAN I THOUGHT I WOULD TODAY ON THIS. I WAS SHOOTING FOR 10 MIN. OR LESS.

WHITE FLAG

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

27/m/181

As rx'd
4:04(pr)

M/23/165
11:20 as rx'd

36yom/6'/200

One Armed Fran:

OA DB Thrusters 60#
OA Jumping Pullups

7:54

Previous Fran PR

4:08

killer...did jumping pullups and completed in 11 minutes 13 seconds...

M/32/5'9/212

First Fran

As RX'd

6:42

M/52/5'8"/144

8:15 scaled to 75lb first two rds then 80lbs on last,can and will do more weight next time. Only my second Fran. Pull ups seemed to be a breeze.Only gettin' better........

32/f/5'4"/130

Finally a decent PR on Fran! Thought I'd be chipping away at it second by second for another year! chicks' Rx of 65#...

5:21

(previous PR was 5:51)
Pullups were better than last time - just my lungs are having trouble keeping up. I could've muscled through if I didn't feel like I was drowning out of water! First and last set of thrusters was unbroken.

7:45
Rx
PR

135#

5-5-5-5-5

4:07 PR by 1:01

5:50 vs 6:46 last time, also a pr.

Time: 4:09 (PR by 44 secs)

12:18 with a 20# vest. made a huge difference but im gonna stick with the vest for WODs and warmups. just no running.

45/76"/192

subbed 75# thrusters

7:00 (PR for 75# thrusters - previous 9:24)

1:49/2:52/2:18

Did it in 9:04 with 55lbs Dumbbells

6:07 using 65#, all real pullups this time, no jumping jargon woohoo

as rxd and painful

5.30

PR is 5.28

M/26/160#
As Rx'd... 3:33
Down from 18:00 a year ago.
Hitch

Fugazi..!! finally, what I hear in mind when doing a wod without wearing headphones

M/5'11"/165
Thrusters done on a 12" box.
4:51

I am new to crossfit and the message board.

What does as rx'd stand for?

as rx'd 5:27

pr 5:32

I'll take every second I can get.

29/f/113

8:50 (pr by 1min)

95# thrusters
Kipping pull-ups

Ps my money is on speal

Jodi (F/29/110)

"Fran"
21-15-9 reps of:
65# thrusters
chinups

Time: 4:50 (PR by 1:27)

As Rx'd: 14:35

My 2nd Fran. Knocked about 5 mins off last one. Looking forward to knocking off another 5 next time around! Goal is sub 10 mins.

Hi kids,
Life is not fair. I want to be good at all the wods and some of them I'm very happy with. My Angie makes me happy my Diane as well. Lynne is an ok girl and even Linda. Hero wods are hard but i relish them and enjoy them. Why is this relevant, I want to put my next statement into context. I.hate.Fran. Never do I feel such loathing as I do when I see 21-15-9 reps of 95 pound thrusters and pull-ups. I like pull-ups, I hate thrusters and the combination of them makes me sick. Usually I avoid the things I hate, people, places, things, foods and so on. But I don't avoid Fran. I sigh a little, I die a little and then I do it. I know I'm going to give it my all. I know I'm going to try really f'ing hard to rock that f'er out. and I know that my time will steadily increase. But I will Always.Hate.Fran.

Much love,
George W

Time under 6 minutes. Just barely

as rx'd, 7:14. New PR. Last time, sub'd 95lb overhead squats and did it in 8:37. Maybe try that next time.

8:12. Scaled the weight down to 75#. Neither of my shoulders are in great shape -- I've torn the rotator cuffs in both, and 2 years ago I broke my left collarbone in 2 places along with a third-degree AC tear. All snowboarding injuries :P

5:38 About 23 sec. slower than last time. At home with nephew in basement.

m/43/168

8:45 PR

used 45lb db's

started this morning with 2 rounds of:
paddle 1 1/2 blocks to flooded house to save dogs and cat :(
Our basement, 6 1/2 foot, is flooded to ceiling and 6 inches on main level. Texas, you say? Nope, NW Indiana.

so i did yesterday's "chief" earlier then did "fran" and it was way hard after chief.

4:18 as rx'd

M/19/145/5'9"

Fran, as rx'd:

8:15

Rx

6:33

m/43/5 '9"/181

Scaled to 65# thrusters.

4:25

Ran out of gas during pullups.

m/46/6'2"/213

1st Fran

Scaled
65lb Thrusters Deep
Assisted pullups to chest Insteps on swiss ball

4:10

Just wanted to add to my last post, I met John Elway and his wife in the airport in Rome on my way home from the Manchester cert. I got a chance to talk CrossFit with his wife after she asked me what I do for training! I had a CrossFit North Ireland Shirt on and pointed her to CrossFit.com! If you are in the Denver area, I hope you guys get to meet them, I told them to look you up!

rx'd

4:54

(PR)

140# M 22

m/24/63"/130

1:54 as rxd

PR by 9 seconds

2:55 as Rx'ed!

PR by 18 seconds

I'm going to follow Freddy C's lead and not do Fran as rx'ed for 1 year exactly. Heavy Fran, Fran with burpee pull-ups, or other types of Fran-kensteins (I know, I'm clever) are all I will know for a full year. We'll see how Fran goes then on September 15th, 2009!

m/21/147/5'10"

warm up - 1 mile run 6:55

fran, 65lb thrusters

time - 9:55

7:42 PR by 18 seconds...
Those thrusters always dominate me.

M31/6'/200#

As Rx'd
5:30

First Fran!!!

Did the firefighter fran at the station. Brutal!

"Fran" as Rx'd

Keith- 14:44

Brian- 12:45

male/39/6'0"/195

11:35

subbed #95 thrusters for back squats & push press (right elbow still killing me) after first 11 thrusters

080724 was 11:22 with 75# thrusters...

Correction...Elway's girlfriend, not wife...my bad!

Steven, looks like your the first to crack 2. Congrats!!!

Now you just need to do it again, and get it on video so we can see CrossFit history firsthand.

As RX'd: 4:58 (PR!)

Anthony (M/29/167)

"Grace"
30 C&J with 135 pounds
1:53 (PR)

"Obese Fran"
21-15-9 of:
Thrusters 170 pounds (100% BW)
Chinups 85 pounds (50% BW)
Time: 25:52

I'm really happy about my Grace time. Might be able to shave a few seconds off if everything clicked for me, but I'm more than happy with 1:53. Obese Fran was slower than last time (thrusters felt like crap), but considering Grace trashed me, I'm not surprised.

m/28/200

Got broken down by Fran today... on track for a PR, but in the second round of pull ups, 3 rd rep, I felt something go clunk in my right latissimus dorsi & had to stop due to pain/inability to finish. I was so bummed. I am a 2nd year physiotherapy student and knew I was beaten. It is going to be a while before I can do kipping pull ups again. Nice job to everyone who got PRs toda... and who didn't hurt themselves. Anyone else get torn up from Fran?
Still love to hate her!

23/m/170

First time as Rx'd!

Did it Saturday with 65's in 5:49.

Today, 14:41.

Will get it down. Got a baseline.

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

Warm Up: Some warm up sets with the bar.

WOD: Fran: 6:38 (PR)

95lb Thrusters: Strength and muscle stamina is now what is holding me back from getting it under 5 minutes which is an intermediate goal. Broke the first set into 15&6, second set 8&7 and unbroken on the third set.

Pull Ups: Kipping shoulders to bar, all sets unbroken.

Wahoo! this is my first Fran where I knew I was going to kick @ss and I actually did well. My pull ups used to hold me back, now its the thrusters. I am stoked about this time because I feel that my form is finally what it should be. I want Fran under 5 min by December.

Have Fun, Train Hard,

Billy

M-40-6'3"-220

Fran-4:11 as Rxd: slower than last time but form was solid.
Rested about 20 minutes then made up Sunday's workout "The Chief"-4,5,6,5,5

7:30, as rx'd. PR by 28 seconds.

29m/70"/155

7.43
good thruster form and chest to bar for every pull up.

5:15 as rxed (pr by 15 secs!)

WOW!! There are some amazing times posted today.

SPEAL, Great job brother. It will be yours soon. But you are right, there other things in life other than Fran. Like a Sub 30 min Murph!!

As rx'd: 4:43 (PR by 2 sec)

The Chief put a whoopin on me with 19 rounds completed.

S/F,
Stalter
OUT!

David
M - 33 - 5'10" - 178# BW

DROM warm up

WOD as rx'd: 7:36 - PR

Post WOD: Burpees x 14

080724: 8:50
080510: 8:43
080331: 8:42
080214: 9:27
071015: 9:23
070624: 12:48

Notes: New PR by over a minute and finally broke 8 minutes which is AWESOME!

100 day burpee challenge, day 14 complete

Bwt 137

5k run

Fran: 4:25 75#

5k run

I have been runing in vibram sprints now for about 2 months. I love the shoes and they are great for running on many rocks and terrain, but today it seemed that I hit almost every "single" rock on the road wich hurts like hell. Any suggestions for sore feet besides ice/heat?

m/39/5'4"/140

As RX'ed: 6:46 (PR by 2:05)

First time to make full use of my completed backyard workout area...
http://picasaweb.google.com/FnTeXas/Main01#5246394060253376706

Last time had to drag my loaded barbell to a neighborhood park to be able to have a sturdy pullup bar. Much nicer to just go out my back door.

21/m/200/6'5"

First Attempt
Fran as rx'ed

7:32

#458 Steven Ramirez posted a 1:54!!!!

Am I the only one who noticed we finally had someone break 2 minutes!?!

completely unmotivated today. instead of passing completely i did 4rds of 10 assisted pull-ups, 15 back ext, 15 squats

- 5:40 as rx'd first fran.

Workin a day behind right now. Did the chief and got

6 rounds
5+cleans
5 rounds
4 rounds
5 rounds

Good workout. Thanks to all the CPO's out there. Look forward to working with you soon.

27/m/185

3:34

lets see a video! like previously stated it's all hearsay until we see proof.

props to everybody who finished under 4 minutes! that was tough.

Question:
I travel three days a week and I am trying to do both CF and CFE workouts. I don't get a lot of time at the hotel, less than 10 hours and that includes travel to and from the airport, sleep time, get up and get ready time, etc. My question is what should I focus on CF or CFE during my three days of travel? Also as some of you know hotel gyms are usually pretty crappy. Any suggestions? Thanks in advance for any assistance

310lbs./Male/6'2"/Handsome

14:15 with assisted pull-ups.

Lay off, I'm new at this AND I weigh 310 pounds.

Not happy with my time. No warm-up and a time of 6:16.

Although, got through the first 21 thrusters in one shot.

PR on Fran - 7:54
However - Used Jump up, hold and let down slow on Pull ups...(m/35/5'11"/240lbs-hmmmm, wonder why?)

Then someone tells me that on the thrusters, you are supposed to plant your a$$ on a med ball before you push up??
Aw man! I wasn't going deep enough...That will definitely add some time.

I felt outstanding with the thrusters, but I am still doing jumping pullups which ends up giving me a time that seems good, but isn't considering the way the pullups are being done.

4:22 (PR)

This is the start of my 8th week and I am loving it!!!

rx'd
3:05

As RX'd
10:46 [pr]

Last was 12:19

Beat it by 1:33

Hoping for sub 10:00 next time.

23/M/172
-----------
1st Fran since starting back.
Time was under 11mins (no stopwatch)
Leg power is lacking, need to work on squats.

Speal will be the first to break 2 mins - I thought he would have already if his bar/pullup station had not been so far apart on his 2.05 attempt.

First workout, this AM, practice PFA

Fran, 4.57; PR is 4.56. Lost balance and dropped bar a couple of times, cost me the PR. Reminiscent of Coach's comments "if you never hit the wall you aren't going fast enough."

Laughing to myself at guys doing a 2 min Fran; it's takes me 50s to do 21 continuous thrusters!

J blasted out an 8 min, 50# Fran! 21 unbroken pullups!

F/41/126

Rx'd (#65) 7:00

PR by 1:28!
I never thought I would be able to see a sub 6:00 in my future, but I think I just might be able to do it someday!

CFWU X 3 (-pu +pushu)

Time 13:52

Fran (BrandX mod)

3 rnds of 60# thrusters and jumping pullups
1st rnd 12/21
2nd rnd 9/15
3rd rnd 6/9
Time 11:34

Total Time 25:26

As Rx'd

5:43 PR

Last time was 6:50

Did 21 reps thruster unbroken, then 10-5, then 9 unbroken.
Still need to work on the pull-ups after the thruster.

M/29/220/6'1

Gym closed, 1.5 pood KB thrusters
Iron Woody Green assistance Band=

7:38

So I didn't make the 5 to 3 minute metcon cut. Should I scale more? Can I honestly ever get to full RX while I'm scaling down so much to make the time cut for metcon? same weight different reps?

I've never puked, I've come close but no actual puke, I've gotten that bile, copper-ish taste in my mouth but no puke. Is that my real problem? I need to spin out of control and hit a wrong note? Maybe I need to try so made I fail? I've never not finished a workout, maybe that's a bad thing, Maybe I need to fall off the bar trying or dump a heavy bar from over head.

What say you brothers and sisters?

No fighting! No fighting!

Word to your Mom,

Charlatan 6

38/M/176

Kettlebell Fran

5:31 (barbell pr 3:36) very tough to stabilize kb

As Rx'ed

14:21

As Rx'd
5:53

20/M/175

PR Time: 8:54

F/24/140/67in

45 lbs thrusters (first time with 45!)
Jumping pu's x 1

4:26 (PR by 2:00 mins!)

4:45 rx PR!!

Last Fran 5:30, Felt good.

4:33 Huge PR!
Previous: 6:12

M/24/6'2"/160#
as Rx'd, Dead Hang Pull-ups
7:31

F/31/5'2"/127#
45# Thrusters, Blue Band Pull-ups
6:33

7:45, goal for next time will be 7:00

m/29/6'2"/225

as Rx'd, 13:07

"I hate crossfit. It is a humbling event"

Fran was my first crossfit workout ever today. I have lifted weights regularly for several years and appear to be in good shape, However i finished this workout in a terrible 8:37 HAHA! today sucked but im going to keep doing this workouts for the next couple months to see if i gain or lose any muscle massand what kind of shape they will put me in.

Thanks Crossfit
Mitch

37/6'2"/195
Colorado Springs

The last documented effort of Fran for me was 3/31/08 of this year at a time of 3:50. http://www.youtube.com/watch?v=aenJbN96kMo

Pullups have always been a problem for me starting round 2. Round 3, both thrusters and pullups start dragging me down.

We'll give it another go tonight. My goal is to get a sub 3 minute time by the end of the year.

m/33/5'4"/145

As rx'd

7:45

did as rx'd for the first time. lost 2 mins just by going up 5#s. stupid thrusters kicked my butt. took everything in me to do the first 21 without stopping. slowed down significantly after that, but happy i can start focusing on time now.

31/m/174

as Rx'd 7m 13s

as rx'd 7m 13s

31/m/174

First time doing Fran.

As RX'd

7:53

Hope to break the 7:00 mark next time Fran comes around. Been doing CF for about 6 weeks.

M/145/42

abit of a missunderstanding in the direction of the WOD, so I did three Fran's

95 lbs thrusters
pullups

15:44....brutal..3-2-1 GO

M/19/5'11"/155

75 pound thrusters

7:43

6:40

22.m.136.65"

as rx'd
6:40
*probably could of gone faster had my finger not been potentially broken still

Last Time:
7:30

M/24/6"/215

AM: Murph with 20lb vest 52:46
PM: Fran 5:56

6:49

M/24/6'6"/220

2nd time doing Fran...7:30

M/44/5'11"/195

10:04

m/29/218

3:21

As the day goes on, "Fran" proves to be very painful.

as RXd 3:01 the progression has 4:32, 3:38, and todays. So close to that sub 3

Nice Mitch!

Today was also my first CrossFit workout ever! I lift weights 3 days/week, run 3 days/week, and do P/T (pushups, pullups, situps, dips) 3 days/week.

m/37/5'11"/175

Since I didn't even know what a thruster was, I cut the weight down to 45 lbs. (With hindsight, I probably should have gone a little heavier.) I was able to squeeze out a 3:39. I was able to keep moving until the last set of pullups. I had to stop after 6 drop to the ground, shake out and pulled out the last 3. Then I almost puked and I was surprised by how much my lungs and throat hurt and how hard I was breathing. It took me quite a while to recover. Next time I'll do it with full prescribed weight.

This stuff is for real - respect to all of you!

M/21/6"3/205 As rx'd 6:30, very dusty out.

EJEJJJJEEEJEJEJJJEEJEEJJEJEJEJEJEJEJJJEEEEEJJEJEJJJE
M/35/165
9:30
WITH 165LB PULLDOWNS AND 45LB DB THRUSTERS MUCH HARDER THAN REGULAR FRAN 4:30 PR

as rxd 3:01

Mark
As rx'd 7:23

Theresa
65 lbs thrusters
Small band pull ups
10:41

3:45

5 sec off PR

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

It only goes down from here!

Second time doing Fran:

8:49

I thought I would do much better but I when I started the thrusters I knew that it would be slow going. At least I beat my previous time of 15:28.

As rx'd:

4:17

PR by 1:03. Beat my last time set in August by 2:23!

m/24/6'1"/225

13:10

sub beginners pullups

No Linker you weren't the only one to notice the sub 2 minute Fran. Wow!

7:19 new pr by 1:18! It's at the elite level but I"m happy.

m/23/6'3''/215

fran as rx'd 4:40 baby new pr by about 2 minutes..hell yea

6:01 as rx'd

I am a 30-year-old male.
I have a mass of 70 kilogrammes.
I am 170 centimetres tall.

I did Fran with 85-lb thrusters.
Time - 7:02 [PR for this weight level]

as rx'd

5.42m (pr)

best previous was 7:38 at CFSD cert in July.

Don't know what caused my time to improve so much, but I'm glad.

1)1.37m
2)2.41m
3)1.23m

184/m/27

I'm going to have to respectfully disagree with Dave Castro on this one. The dude doing the dowel thrusters/actual push-ups was assumed to be closest to the ceiling time, but I don't see any reason why this should be so.

You would have to assume that the guy was doing pull-ups as fast as anyone will be able to do pull-ups. It's possible that someone comes around that can push 95#'s as fast as they pushed a dowel rod AND do faster pull-ups. I bet we could see sub-1:30 times. I would be hugely surprised if it's sub-1:00 but somewhere between there seems reasonable.

Crossfit hasn't been around for that long, so to the best of my knowledge we haven't seen life time crossfitters start to step on the scene. The other day I saw a youtube video with a high school male crossfitter doing jumping one legged squats onto chairs and so on. When that guy hits his peak in his mid-to-late 20's, he'll be incredible.

"Fra"

37/5'8"/160
65lb thrusters
8:00

m/28/5'9"/153

7:27

40/m/190

As rx'd: 7:00

Need to focus on some metcon work as I'm sucking.

26/f/5'2/131#

breakfast: run 45 minutes = 6 miles

cfwu, warm-up thrusters, tape slippy pull-up bar,

WOD: "Fran"
21-15-9
65# thrusters
pull-ups (clavicle height, but not c2b)

time = 3:46 (16 secs slower than pr)

had the wonderful luck yet again to have the space under my nicely taped section of the bar jacked in the first round by some dude doin some ridiculous looking two-hand forward push thing with the one d-handle cable on that side. waited for him to finish his set, then went over to the untaped bar between the other cable pulldown set-up, and by the time i hopped over there he wuz done, so i went back and used the tape like i meant to. (rrrr! counted about 15-20 seconds lost here). got thru all 21 unbroken, round of 15 went unbroken as well, and then on last round he wuz there again! i wanted to break his arms. but instead i got my chalk mashed some into my palms and shuffled to the other bar as quickly as i could and finished the last 9 pull-ups...

so frustrating

My first crossfit workout after a couple years off from working out...Fran just about killed me, screw time, I was trying to finish!

6:49

75# thrusters

definitely not ready for 95 lbs yet

M/23/190

As Rx'd

4:01

First Fran today

5:26 as rx'd

This was my first time doing Fran I did it as RX
6.38 min.

m/37/5'8"/146#

"Fran"
Scaled to 85# Thrusters
Kipping pullups
Time: 4:45 (PR)

This is my second Fran since I started Crossfit in April of this year, and I'm stoked about my improvement. My frist Fran was 080510 w/75# Thrusters in 10:27.

Next time I might tackle Fran as Rx'd and see what happens. Does anyone have any adivce on when to move up from a scaled thruster weight to doing the WOD as Rx'd?

M\190\43

As Rx'd

11:20, no idea how anyone does this in less than 5 minutes. thrusters definately getting easier, pull-ups need to work on kip in a big way.

10:50

First time on Fran doing 95 lb thrusters for all 45 of em

Pull ups left something to be desired....was pretty weak on full extension

Working a day behind.

"The CHIEF"

5 rounds
4 rounds
5 rounds
4 rounds
4 rounds total: 22

Good workout overall. Chalk helped with the cleans.

Ottawa, CANADA

8:18 (PR)

M/21/6'4"/200

First Fran!
15:39

Ouch. A bit discouraging, but it leaves a lot of room for improvement.

2:50 as rx'd

As rx'd for the ladies

7:16

37M/5'10"/165#

Warm-up: row 3:04 (748m); CFWU (minus PU & dips) - 3 rnds; Burgener WU.

As Rx: 5:08

Cool-down: hamstring stretching; foam roll.

Thruster squats to 11-inch box; strict pull-ups.

m/45/159#

Yes, i did Fran twice today. i got tired of the way I whined about my thrusters after the morning post and decided the hell with it, i'm going to do a 2nd fran tonight and just go all out on the thrusters, do or die.

4:52 PR by about 3 minutes, and 2nd Fran of the day, this time with lots of swearing. Only broken set was 2nd set of thrusters.

M/29/5'11"/175#

3:07 as RX'd(pr) by over a minute

F/39/5'6'/115

Fran
Scaled to 45# Thrusters (will go heavier next time)
5:03 (PR by 30 seconds)

Sore from The Chief and not taking a rest day

Fran at 7K altitude with newbie test driving it alongside me.

As prescribed, but 40Kg weight on the bar instead of 95lbs
JT: 10:32 M/185/51 yo (OK with it given altitude)
Kev: 12:22 M/185/44 yo (pretty good for rookie)

F/38/128
First Fran as Rx'd 10:20

New PR 4:39 as rx'd. Not bad for the Froto Baggins looking guy in the gym. PEACE!

44/6'1"/186

as rx'd 3:06 pr

finally got the 15 round of pull ups unbroken. went into the last round at 2:13. hit myself in the face on the 5th thruster, lost my rhythm and had to pause. last 9 pull ups were 5 2 2. should have had the sub 3. next time for sure.

25M/6'6"/235lbs

"Heavy Fran" 15-12-9 (135# thrusters/ 45# weighted pull-ups)

7:52

All thrusters A2A. Lost some time in transition from exercises to exercise because it took a few seconds to strap the 45# plate on. Also, my pull-ups were dead hang because if i kipped, the plate, which was hanging between my legs, would swing and hit my in my boys.

4:08 as rx'ed. PR by 40 seconds!

Fran
BWT: 180
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (broken 10,6,5; 6,5,4; 5,4)
Pull-ups (subbed KB swings due to elbow tendonitis)

Time: 16:12; last time 16:31 with pullups.

I know it's pathetic, but I'm old.

M-31-6ft 195
Only been doing Crossfit for 10 days and my shoulders have been sore for 10 days. Good thing I enjoy that feeling

So first Fran in 6:37...struggled to wash my hands afterward. I'd love to slide under 5:00 next Fran

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

As Rx’d: 7:29 PR
Foam roll after
Compared to 080724: 8:35

34yom/168/6'0"

As rx'd - 8:02 (PR)!

31yof/126/5'6"

65lb thrusters and unassisted, non-jumping pullups - 10:31

28M/5'9"/160

WU - Samson, OHS, situp, superman 10 X 3

Scaled for bw = 90#

5:20PR

As R'xd

9:45

36/6'2"/195

Not a good time tonight, this last weeks workouts took it out of me tonight. First round is always nonstop but legs couldn't make it unbroken through the last 2 rounds. Had to break legs up into two sets and pullups were in sets of 3.

As RX'd: 4:25

35 seconds off my PR tonight but I enjoyed it none the less.

No time component, I'm just glad I finished it.

26m.6'4''.225lbs

First Fran ever: 4:59, as rx'd. My forearms were absolutely on fire.

Looking forward to smashing that time next time.

6:44

Compare to:
080724 - 6:31
080510 - 5:19 (65# - tree pull ups)
080331 - 4:46 (65# - tree pull ups)
080214 - 6:38
071116 - 7:05
071017 - 6:56
070826 - 8:57 (1st time rx'd)

as rx.

7.05

fran as rx'd: 4:00
I was hoping for a sub four, maybe next time.

First time completing fran. Took me 9:08. I need to work on some faster thrusters. And to get some damn chalk.

As Rx'ed, New PR by 1 minute 12 seconds!!!!

5:01

f/27/128

22/5'6"/138/m
13:30 as rx'd

m/41/179
As Rx'd:
4:46

m/31/230/68"

As rx'd 4:19 (PR) by 12 sec.

New PR of 5:40!

this was a rough week my legs felt like lead.
I was beat.
as rx'd
6;26

bwt: 166

Heavy Fran as Rx'd
15 - 12 - 9 of:
135lb. Thrusters
45lb. Pull-ups

14:45

As rx'd pr 6:25

3:41 PR
Selma gym

4:26, as rx'd.

Almost a minute 49 seconds off my pr.

2:38 New PR

40/M/160

13:36
2:47 faster than last time!!!!!
I'm going to start videoing myself on this one, and my first sub 10 is going on youtube:)

14:25 as Rx'd

I'm just glad I finished, I had a HORRIBLE time with the pullups . . . gotta really work on my kipping

21/m/175

14:43

Huffing and puffing the whole time. The thrusters were no problem -- the pull-ups were another story. Obviously room for improvement, but this is only my 3rd CrossFit workout.

Fran"
Three rounds, 21-15- and 9 reps, for time of:
Scaled to 45 pound Thruster--go heavier next time.
Pull-ups Partially assisited/bouncing. Need lots of work on pull-ups!

Post time to comments. 4:58

m/34/193
As Rx'd
4:06 PR!

m/162/20

3:25(pr)

M/25/190

Fran: Using 35lb dumbbells for thrusters

6:50

Beau

75# 5:22

Travis

75# 17:03

Mike #142,

You say CrossFit's not been around that long. Do you start the clock ticking in '01 when we launched the website OR when you found us?

The program is older than most of the posters here.

The first Fran was done in 1972 by a sixteen year old gymnast working out in his garage gym.

Taylor
M/ 22/ 5'11"/ 175
3:38

36/m/172

not for time due to layout.

started at 85, went to 65.
assist pullups

tired today

God, Coach you must have had some insane self hate issues! Fran's brutal. Thanks for the vision I've been lurking since a buddy had me do helen, and cindy in Iraq. Fran as rx'd today 12:48. got lots of work but love this. See you at the Las Vegas cert.

29/m/220

as rx'd: 5:13 (PR)

5:51! Should have happened faster but I had to run from one to another! Thrusters make me want to Vomit but gotta love em'!

M/27/165

16:53

cfwux2
did light fran
65# thr
5:59

19/m/180/73"

as rx'ed
6:50

6:55 as rx'd 28/5'9/180

34/M/133/5'6"

Fran—subbed 75 lb. thrusters

Time=9:10

Barbell always started from the ground.

F/40/135
7:54
55#, some jump pups - less mod than my last Fran@#55 that took 11 mins

M/5'10"/180 lbs/ age 20

as Rx'd: 4:54 (pr)

23/M/6'1/185

3:33

m/28/82kg

My fist Fran. Did it at home with two 16kg KB's...

9:53

The fist 12 PU were kip/deadhangs, the rest were jumping. Really looking forward to killing this time after a few months on CF!

First Fran!

scaled thrusters to 50lb curl bar
strict pull ups

8:45

CFWUx1, 12 Burpees

12-9-6 reps of:
65# Thrusters
Pull-ups

3:49

6:15 as rx'd.

m/18/160

as rx'd
4:49 (PR)

it was great getting a PR today. my previous PR was 5:15, although it was 2 Frans ago. the most recent one i hit wall in the second round and ended up finishing in 10 minutes. i was so upset and discouraged haha.. but i feel i did great according to my standards today, it really was an awesome feeling, being that it was Fran and all.

looking forward to a new PR on Michael tomorrow.

M 37 5'10" 150#

So many skipped workouts. I better do this one with the 25# dumbbells instead of 35#, so I can build some momentum with more than one workout every two weeks. Man up, Apollo, let's move.

3 RFT (21, 15, 9):
50# thrusters (2x25# DB)
pullups

09:22.87. Probably would have had the 2x35# DB in 12 minutes.

Before with 2x35# DB:
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

(Let's see if we can substitute momentum for excuses.)

First Fran as rx'd

8:09

Ugh.
As RX'd: 7:42.
I finally broke 8:00. I was hoping for lower, but I accepted a dinner invitation before meeting buddies for the WOD, so I was fighting with Pukie for the whole thing. It was like the cheeseburger Fran, only with BBQ ribs.

My buddies are pretty new to CF, so they scaled a lot. One did 60-lb thrusters and jumping pull-ups, and came in at 11:43.
The other was 40-lb thrusters and 50-lb lat pull-downs (I know...). He came in at 8:39.

Fran
5:35 Third time at this WOD and its a pr for me.

M/35/194

4:53 (pr)

As rx'd

Andrew - 19/m/195/6ft - 4:38 (my new pr by 2 minutes!)
Patrick- 18/m/190/6ft - 4:45
James - 18/m/175/5'10- 9:35
Dustin - 18/m/165/5'8 - 9:53

FRAN "Lite"
Three rounds, 21-15- and 9 reps, for time:
PVC Thruster
Jumping Pull-ups
7min 40sec.
****NOTE**** First CF workout since injuring my back three weeks ago.

M/34/178/6'0"

As Rx'd 7:12

This was a huge improvement for me. This was my second Fran. My first was a sad 16:02. I swore I would kick Fran's butt this time. And although I shaved almost 9 minutes off my first shot at Fran, and I got in some good punches, overall, she won the fight :-) The major difference is that this time the limiting factor was just getting gassed. Last time, 95 pound thrusters felt pretty damn heavy. And my pull-ups were slow and pathetic. And yes, I'll admit it, I wore gloves last time!!

M/34/175

Fran=8:20 as Rx'd should have gone harder, might have got a better time

First Fran for Joe as Rx'd: 8:20
First Fran for Gwen at Cert I over the weekend: 45# Thrusters: 6:06

Awesome workout! Awesome Cert!

As rx'ed

5:25, PR

last time was 7:01. Still had broken sets, though.

used 135lbs for thrusters. and cg pullups, hands 6 inches apart.

13:59 - 3:32 sec pr w/this weight.

passed out afterward.....literally,not figuratively.

Vance

Couldn't really do as rx'd as 95 pounds doesn't convert well to kgs, so I did 45kg which is more like 49 pounds, other than that as rx'd

It took me a staggering 7:41 which was 41 seconds slower than last Fran...

I blame those 4 x 5km time trial runs on Sunday from CFE... Anyway enough excuses... I should just drink a cup of harden the hell up lol

Just started crossfit yesterday.
27/m/5'7/145lbs

95 pounds was too heavy for me, had to do 75 pounds on the thrusters

finished in a pathetic 16 minutes

by the way, what does rx'd mean

4:09 as rx'ed

PR

20kg thrusters

7:18

27 yom 176lbs

as rx'd 4:30

new PR. giggidy.

As RX'd: 9:29

New PR by 3 minutes! 25% off my Fran time. Pumped.

30/M/240/6'2"

As rx'd 7:30

What a pain but I finished in 6:16...blew some gaskets though

First Fran

As rx'd, embarrassing time.
10:48

-I am so horribly weak at thrusters it's sad. In comparison the pull-ups were nearly rest.

-I'm quite strong at front squat and push press separately, but put them together and tell me to do it for time. It's the death of me! Go CrossFit!

as rx'd

3:42 (PR)

Previous best effort was 4:05. I'm a mess though. I'm nauseous, I feel like puking, and my stomach hurts.

Great end to a monday.

12.04
Thrusters were a killer

Used 40kg Barbell for Thrusters...

Finished in 6:02

Feeling strong!

Mo says:
65 lbs, 15, 9,6,3,2,1
about 15 mins.
Next time: 85 lbs.
Learn how to kip pullups, that's the time-drag.

scaled to a 75% Fran
And progress without dropping bar or dropping off pull up bar
30kg thruster

15-12-9

Didnt drop bar on thrusters but broke each pull up set up - dissapointed.

time was 4.00

next time i do it with the same configuration and improve on pull-ups

Chris (#85) said everything I want to about the UK cert and far more eloquently than I can manage!

Meeting Coach, Nicole, Andy, Jimmy and Todd (and Nancy) was amazing! Their passion and enthusiasm is truly inspirational.

Thanks to everyone there for their patience - doing the cert with a 3 week old baby was probably an act of insanity but the support and kindness we were shown made it feel very special! In particular thanks to the Manchester volunteers Bev, Jane, Sharron, Gaz, Rick and Rob for your brilliant babysitting help!

Rachel (#213) Thanks! Thrusters and burpees probably weren't the wisest combination for my first proper workout after giving birth. Thrusters can make me tearful at the best of times, let alone with all the hormones whizzing around. Big thanks to Neil Foley for getting me through it and to those watching for cheering me on - I heard you and it helped!

9:40 -- Male, as Rx'd, 27 y.o., 215 lbs. 6'

5:37

Representing Southern Iraq

First Fran - 4:09

haven't done pull-ups in a couple of weeks and it showed, didn't hesitate on the thrusters but the 15 and 9 pull-ups killed me. Next time I'll be well in the threes

as rx'd

total: 6:27

(round 1: 1:46)
(round 2: 2:46)
(round 3: 1:55)

First time under 10 minutes....and how!!!!

m/29/73/188
As R'xD
14:01

m/40/5'6"/150

as rx'd: 8:30

38/m/239

jumping pull ups

9:46

M/32/5'8"/188

First Fran

13min 15sec ouch!

6:20 as rxd.

Wasn't feeling it today (1:09 off my PR).

165/29/m/5.9

34/M/185

3:58

m/55/190

75 lb thruster, 8:10

8:49
as rx'd

25/M/6'2" 198 lb.

First Fran - 4:05

25/5'9"/138

7:02 with 29.5 kg. not so hot today.

26/M/5'9"

First Fran
8:30

M/31/170

As Rx'd : 4m28s (pr) last one was 5m55s

37/m/5'11/160

21-15-9
65# Thrusters
Jumping Pull-ups
3:54

35/m/5'-11"/180

12:00 flat..Thruster as rx, PU's -60% jumping 40% strict

Looking at these other times makes me think I am pretty weak! x ftng 3 weeks

f/25/107

65lb thrusters, kipping pullups

8:13 (PR by over 4 minutes!)

woohoo, i love crossfit :D

Around 8 minutes, forgot stopwatch and went by wall clock.

Did first 21 thrusters without a break, first time I have ever done more than 15. Need lots of work on pullups, did on the Gravitron.

6'3/235/M

as RX'ed

6:45

M/36/5'10"/170

4:53 Rx'd (PR) - previous 5:27

Completed Fran this past weekend at the San Diego cert.

What an awesome experience! Thanks to Boz, Dave, Greg, CJ, Dani, Nick, Rachel and Calvin for their knowledge, training and support. You all are truly inspiring.

Fran 5:16 PR

38\6'3\220

Fran as Rx'd 5:59

Goal was to break 6 minutes. Nothing like doing it by the skin of your teeth!!!! Crossfitter for 4 months now. LOVE IT!

M/32/5'9"/175

As Rx'd

3:46

2nd time w/Fran, PR by 2:19!

M/38/140

Forgot to post this yesterday.
Time of 17.33 to complete.
90lb DB thruster
Towel Pull-ups
Had to use dumbbells, can't wait till Christmas for my Olympic bar and bumper plates :)

as rx'd

8:16 min

M/33/205/6'0"

M/40/5'11"/185

as rx'd

11:42

F/38/5'6"/140

all kipping pull-ups, 60# thrusters

9:16

100 lbs thrusters, all pullups dead hang, can't kip on my bar...15:02...

terrible night - lost a lot of strength while sick

me: 9:51 - (PR 7:15)
M (30lb bar, 50 lb on gravitron) 8:47

12 min

Hey guys,

Just wanted to say what an awesome cert at Manchester over the weekend. Thanks to Karl & Mark and the CrossFit Manchester crew for organising and supplying us with food and drink over the weekend.

Great to meet the guys from CrossFit HQ, having that many positive people in one room definately does something for you.

Coach, Nicole, Todd, Andy, Jimmy and Nancy all extremley humble and polite to the end.

Learnt alot.

Quote's for me were

Nicole "f*ck the little chickens"

Todd "Just f*cking do it"

Cheers all

Andy

Used #55 for Thrusters, PU's all kipping and unbroken.
9:43 PR!! My goal was to get in under 10 yeah!
#55 is still the right amount of weight for me. When I can do all
three sets nearly unbroken then I'll move up another 5# until I get to
#65. Almost there.

3:06, not a PR. .... Had to sub with 45lb dumbells
In Afghan, don't have everything we need, and with work/crappy food, it's hard to stay in good shape.
28/5'10"/175

m/30/6/215

11:15

45 seconds slower than last time, but pu were unassisted! Last time they were all jumping.

Fran 7:57
definitely PR by at least 3 min, don't have my last one on record

M/36/200

as rxd 4:52

My first time under 5:00 min.

3:06 as Rx'd

30/m/5'8"/180#

First time doing Fran for time. Glad I never timed it before.

15:10, which, coincidentally, was my SAT score 12 years ago. :-D

One more reason I should quit smoking.

M/38/150/69"
Scaled thruster to 75# to compare to previous
6:17
(last time 7:25)

7:32

suck-tastic.

23/m/193
3:49rx

"Fran"

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

6:27
------------------------------------------------------------
Compare to 080724

5:44

well done everyone who contributed to tne Mnachester certification; it was a great weekend and everyone worked really hard.

awesome.

46m 205#
as rx'd
5:44 pr!
previous best 5:56.

8:02
65 pnd thrusters
mostly jumping pullups

M/23/180lb/6'

as r'xd 5:43

8:50 (2nd Fran)

080724: 18:31 (1st Fran)

Missed last 2 Fran. I did the last one months ago in 7:35 which was a PR for me. I went in today and tried to get it in less than 7 min. I got it in 5:48! Definitely a PR. Very happy with this.
m/190/6'3"/28
Sub 5. . .here I come!

PR--4:29 as Rx

Knocked off 1:30

14:19 #65 first time without jumping pullups

M/179/73

as rx'd 4:00

As Rx'd

3:50 new PR!

18/M/180

God, what an idiot I am...for some reason I had it in my head that 135 lbs was the prescribed weight for thrusters, so I added 5 to "scale" it back to 100...what an idiot...

16min 90pnd thrusters

Scaled Down Fran
75# Thrusters
Jumping Pull Ups
21-15-9

Time: 7:27

4:47 new PR! Last 3-4 Frans were all around 6 minutes. I think the cooler weather helped.

42/f/5'3/110

As Rxd women 65# & kips with "neck to bar"
11:00

previous was 10:44, the grip on newly installed bar was my biggest problem!

M/40/6/192

Fran as Rx'd

7:31

Last PR 8:30!!!

6 minutes here I come. :)

08.09.15
Fran

7:54

7:22 - 08.07.24

m/54/69"/172#

As Rx'd: 4:27

New PR by 1:42!

Forearms were on fire from "The Chief" which was a great one by the way.

M/29/185.

First official Fran...7:30. Time sucked, but the workout was awesome.

My first sub 3-min!!! It was a 2:31!! Its posted on crossfitlegacy.com

Fran - 40# thrusters, pullups w/ assistance band. 13:36. First time w/ assistance band. Thrusters broked into sets of 5.

Two wks ago, I did the Fran in Boston w/ 40# barbell and gravitron pull-ups. Those thrusters were in sets of 3 and also closer to 15 mins.

3rd Fran I've done.

4:07

a PR for me

. . . and that was with waiting for some dumb@$$ to stop doing his one-arm bicep curl under the pullup bar.

34/m/180lb/6'3"
7:49 PR!
Old PR=8:30. Last time I Fran'd, I had a 9:09 time. Not good. Used a different approach by taking more, but shorter breaks during wod and it worked. I broke up thrusters and pullups into 17-4 (actually I may have done an extra thruster now that I think about it. It is amazing how simple math becomes tough during a wod.), 5-5-5, and 5-4. Sub 7 next time.

21 thrusters (11, 10)
21 pullups (10, 11)

15 thrusters (8, 7)
15 pullups (5, 3, 3)

9 thrusters
9 pullups (5, 4)

9:30

6 thrusters
6 pullups (3, 2, 1)

12:00

As Rx'd

David:
11:48

Junior:
14.12

Juan:
13:48

m/33/165
cfwu x3 (no pullups)

Fran as rx'd
9:49

41/m/160
as Rx'd: 5min

"Fran" as Rx'd in 6:24.

New personal best. Beat old time by a full minute and a half!

28/M/165

Fran

Time: 9:36 *PR by 52 seconds

7.40
used 50lb bar, did first set of pull ups 7-7-7

Drank a damned soft drink about thirty minutes before the workout. Sucking wind of the thrusters.

11:05

10:43

PR for me by over 2 minutes, but I'm still disappointed. I wanted a sub-9 Fran. I really love/hate this particular WOD. Thrusters just slaughter me.

As RX'd: 12:53 (21 seconds over PR)

Better than I expected. I haven't been doing WODs consistently for 2 months.

16:22

scaled to 67#
3:53

9:24 RX'd

m/32

17m 35s
35kg for thrusters
alternating ug/og pull-ups

m/46/173
rx'd 4:35

m/27/180

15,12,9

115# thruster & Pull-ups

like 8 or 9 mins.

Ruff ruff!

First Fran...
13:40

m/34/6'/240

5:58 New PR by one minute

first set of pullups were kipping, next two sets on gravitron machine.

Thanks for the push Wilkey.. Have JPAD respond 1x to my location J-1 !

m/19/143#

Fran as Rx'd 2:56

M/33/225/6'

As RX'd

10:03 (pr)

Three months yesterday CFing.. Last Fran on July 24 scaled w/65# was 15:36. Thats 5:33 FASTER and as rx'd... bad @ss!

I think I can trim it more if I learn to kip the PUs

48/m/190

Better than last by over 40 seconds but well short of KW, jackass. Youth is wasted on the young. 7:11 for the ole man, na, na, naaoooee!

6:50, as rx'd

PR for everyone today!

Ryan - 7:48
Taylor - 6:19
AL - 5:53
JJ - 7:44

7:19
its always the thrusters that get me gasping for air
day 16 of the burpee challenge

RX: 6:54

First sub 7 minute & nearly 2 minutes better than July. Hooah !

m/25/5'8"/158
as rx'ed
5:45
not my fastest, but it kicked my butt!!

m\5'6\36\150

as rx

4:01

27yrs/ M / 5"11 / 160 lbs

as rx'ed

3:44 (New PR)

My previous frans..
3:52 (last week)
4:52 (2 months ago)
5:50ish (4 months ago)

m/33/169#

Felt great. Zone diet & hitting .com WOD really helped. PR by 6 secs.

7:04

Good Times!!

7:15 new PR

'heavy fran'

135lb thrusters
40lb weighted pull-ups

15-12-9

halfway through the 12 rep set on pullups the belt broke dropping all the weights, resorted to normal pull-ups, thus the low time. disappointed cause i really wanted a legit time for this one. 40lb dumbbells were being used when everything went down.

5:59

As Rxd 6:26

m/19/155/5'9"

10:00

So slow, pr by 30 seconds though. I can't get my kip flowing so I end up in a dead hang after each one. Once I get that down though I'm sure I can get this in under 8.

Warm up
Fran in 11'20" - started with 95# on 21 set; reduced it to 85# on 10 reps of the 15 and then to 75# for the remaining 5 of the 15 set; 75# on the 9.
Broke the pull-ups down into bites and bits.
At least I didn't throw my back out this time. Next Fran start with 85#.

Gym was crowded and I lost time switching weights.

Ran 5k to finish.
TE: 3.2 (probably because of the slow speed on the run)

CRUSHED MY OLD TIME BY A FULL MINUTE!!

173# 5'8" 27 yo m
as RX'd

4:15

7:05

Followed by 2 hr Krav Maga practice

30/M/180

6:03. Day behind. That hurt after the inadvertant full squat cleans, yesterday.

m/34/235/6'4"

as rx'd 4:08

new pr by 40 seconds

Monday nite Crossfit class at the Y:

W/U: 3 rounds of run 4 lenghts of gym, 20 box jumps (~20"), 20 situps

WOD:
5 rounds for time:

10 DB Cleans (12# DB's)
20 KB Swings (16 Kg KB)
30 Situps
40 Squats

36:37

M/25/195/5'11"

As rx'ed 14:46

First Fran and very dissapointed in my thrusters. The pullups were no problem but the thrusters just absolutely destroyed my time. I've been a bit sick but don't think that should excuse my time of *14:46 ....
Think I'm going to practice the thrusters in my warmups.

as rx'd: 9:33

7:55

Not impressed with my time. I really need to work on my pull-ups. My goal is to have 21 kipping before the CFC. Hope to get there. I also need to get tougher in my head and not give up so quick on the thrusters…

Time 6:35

New pr by 3 min my 1st fran time was 9:35 on 07/25/2008

M/30/180
as px 8:51

m/53/185
as RX'd
8:50
Fran owns me and I fear her. I feel like the kid on his way home from school that sees the bully waiting for him everytime she comes around.
I need to take my beating and keep taking the same way home. Eventually she'll make a man of me.

Allergies are killing me but is did my first RX'ed FRAN.

Fran with #75: 8:46
Fran with #95: 11:26
Doing the Chief was a bad idea if I would have known I was going to do this!

M/26/6"/167

Did this yesterday 15 mins after dinner
7:08 - 1 min and 13 seconds slower than last time!

29yo, 5'11", 175lbs

Time: 6:41

This is a new record for me. Previous best was 7:39 back in February. Last time was 8:14 in April. Compared to then, I paced myself more this time. I still took some breathers, but didn't hit the wall like before. First and last set of Thrusters unbroken. It seems like the faster I do Fran, the more I feel the burn in my forearms.

reduced weight to 75#, and sets to 15-9-6. No time.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

23/148

WOD as rx'd

Head was f*%ked up today! This is the first workout in a year and a half that I stopped in the middle of. I collected myself and went back to it after a 15min "intermission". It's very frustrating when you allow your thoughts to affect your workout intensity! Counting it as a DNF.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

M/34/160

Fran with 45# dumbells, and butt to heels in thrusters. Pullups strict, no kip.

6:24

Whoa...First "Fran" 4:58
Awesome Workout!

5:45

Beat my old PR by 21 seconds. Next time I'll break the 5:30 barrier.

Fran
7:00

11:29 with jumping pullups.

Kevin L:

sub 65# thrusters
sub 80# assist PUs

12:10

Anand S:

sub 65# thrusters
sub 70# assist PUs

12:44

first "Fran"
as rx'd
7:30
M/35/6'/190

m/28/195

fran!
as rx'd with 40# vest

6:10

CFWU x 3

First time I can say:
"Fran" as rx'd:
10:10

Previous in July was 7:45 @ 85lb. It's amazing how much harder the thrusters got with just 10lb extra.
Will beat 10min next time!

m/27/169
first fran

as rx'd
5:40

my heart rate was still above 120 after 2 minutes lying on the floor
whew!

Oops - scaled to 75# thrusters, not 65#. D'oh.

m/27/169
first fran

as rx'd
5:43

my HR was still above 120 bpm after 2 minutes limp on the floor

6:12

M/31/6'1"/222

75 lb thrusters
Half kipping pull-ups and half jumping

6:42

I've just taught myself how to kip and I'm still working on the rhythm. I'll look to increase the thrusters up to 80-85 as well as increase the pull-ups.

M/28/6ft/80kg

As Rx'd with strict form
5:20

New PR

4:25 as rxed

Puked 2 times!
Thanks to Sofa and Ronnie for the help

33 yom 215 lbs.

First time doing a real fran as Rx'd: 17:04

as rx'd
25/M/185
2:52 (pr)

m/34/70/195

2:48pr by 52s, i am happy

as rx'd
9:03 PR

6:45

Not a PR but I did the first 21 thrusters in a row...

m/40/195

1st Fran
As Rx'd

9:20

Fran as rx'd

PR - 5:10 stoked I feel like I just raced a mile.

Joe

15 minutes...had to break reps up in pull-ups

bw249
hands were killing me, approx 8mins.
1:30 slower than last time

Rx'd 10:35
First "Fran"...Need to work on thrusters and pull-ups!

32/M/6'0/195

Practice: Light Snatch

Train: Modified Fran 15-10-5 135lb Thrusters, Chest to bar pullups.

5:33

Legs destroyed after doing full cleans on "Chief"

75# Thrusters
9:06

9:32 as r'xd

5
4
3
3
3

45kg Thrusters

6:31

"Virtual Fran"
PVC Thruster/Jumping PU

1:43

CFWUx2
Fran

jumping pull ups after failed on eleventh attempt
6:50

7:35

Pull ups were broken into three sets. Jumping pull ups for the last set.

15:14

5:23

37yom 6-01 208#

As rxd 3:30

My forearms cramp up and it slows me down. Any suggestions?

As rx'd
10:52 Pr by 1:30

suckin wind by end, and pukie was right around the corner.
yippee

27/6'8"/210

as rx'd
4:37 PR

6:54

Kind of pathetic, way off from 5mins
Still happy my ankle played along though.

22-225
wod as rx'd
3:40

7:26 minutes.

Not my best time...

6:17

Debbie:
"Fran" w/35lb 4:59
42 sec faster and 20lb heavier than last time.

38m 185
5:20
thirty seconds better than last time. nice.

Fran
As rx'd
4:54 (PR)

m/36/235
as rx'd 6:11. Not happy with this time. I was almost sub 4 min. last winter. I guess I'm finding out just how much diet does affect my workouts.

F/40/120

As Rx'd 65lbs.

3:19

m/39/160
As rx'd
3:03

f/43/141/5'9"

65# thruster
no kip pullups

11:25

w m 35 yoa
45# Thruster and Jumping Pullups 3:40

Played softball and did "Michael" before.

8:30

M/225/45.. Completed workout in 10 minutes. Loved this workout felt stronger than I have recently after the previous deadlift/sumo squats which tore up my back. Still have tendinitis in my elbow after pull ups. looking forward to running tomorrow which is unusual because I'm weak, slow and running bores me. This site has changed my attitude toward running.

As rx'ed:

7:43 (pr)

Completed this workout in 8:11

M/27/5"10/75kg. Scaled the weight down to 2KTx16kg.

Rx'ed

3:01

-jj

14:16 jpu's

probly should have scaled down but went as Rx'd for first time.

12:00

8.13

1000m row 3x10 cfwu

4:12 doing chest to bar

too much warm up...

90# thrusters
pull-ups chin over bar, had to repeat 2 of them, didn't get all the way up

9:02

8:09 gotta get my wind back

Jennie: 27 F 5'9" 160#
"Fran"
21-15-9
65# Thrusters
Pull-ups

Time= 5:44

TSCHANZY 46 YOM 169 LBS 5'9"

AS RXED 14:08

THRUSTERS KILL ME! PULL UPS NO PROBLEM

11:43

50 lb. Thrusters
Jumping Pull-ups (hands facing forward)

As Rx'd the whole way.

7:59.

Give m pullups or give me a bad time.

8:19
50 lb thrusters
Gravitron pull-ups with 50% bw assist

(this is 3 min faster and lifting 15 lbs greater than last month - progress! But I am just inching toward my goal of doing unassisted pull-ups - need to lose some fat so I don't have so much to lift!)

As rx'd

10.14

3 mins better than last time

sub 35kg = 7:52 (prev 10:45 wow!)

9:59

warm-up:
5 min. of Jump Rope

WOD: Fran (modified)
- 65# Thrusters: 21-15-9
- Blue Band# Pull-ups: 12-10-7

Time: 6:08

5:08 as RX'd.

Did it about 40 minutes after finishing The Chief. Bad idea, but who cares, new PR.

first fran for time (fran without time is not a fran, i guess)
minimal warmup
95lbs.
jumping pullups
9:40

10:00--slowly getting back up to speed
6:43 7/24/08
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/51/174

M/33/200

5:50 as rx

PR by 25 seconds.

first fran,
15+ minutes, I'm ashamed :-[]
Long way to go....

8:37 as rx'd

21:46 for 21 / 9 as rx'd

m/31/5'9"/167

6:26 (PR by 2 mins)

27/m/241

Fran ~ 10 minutes even...majority of pullups were jumping

30/m/5'10"/220

as rx'd
7:16 (pr)

As Rx 13:45(PR-4:56)

Thrusters unbroken 21-15-9
pull Ups (12/6/3) (6/4/3/2) (4/2/2/1)

25/M/5'8"/135

as rx'd.
7:20

smashed my PR. previous best was 12:06!

thanks crossfit.

m/26/5'10''/195#

as rx'd

3.38

9:58
hanging pull ups

3:53 as rx'd
PR

10:00

RX'd

7:12 PR!

95# Thruster, first time with rx'd weight.
Jumping pullup on 35# plate
13:13
Weighing in at 220

34/m/199

OK< now I REALLY know that I'm jsut not used to the altitude yet........ hard to tell when there were so many workouts that I had no benchmark for but Fran exposed me - 5:59; never been over 3:45 previously.

m32, wt.167
as rx'd
pb 4:17

Games style Fran
All thrusters unbroken
Set of 21 pull ups unbroken
3:35

5:23 PR by about 40 secs. pull ups still suck though

30 yom
128lbs
75lbs Thrusters
8:08

00.07.19

previuos was 12+ aprox

f/37

4:53 - used blue band to assist with kipping PU's - majority were non-jumping. Used a 18lb bar for thrusters - could use more next time.

DID "HEAVY FRAN" 15-12-9 135LB THRUSTERS AND 45LB WEIGHTED PULL-UPS 12:28. THAT WAS INSANE!

Used 55 lbs for the thrusters. This thing is hard. I ended up just doing thrusters and pull-ups until I was sick of them.

29 m 6'2" 205 lbs 4:53 for fran new pr by about 2 minutes. Last time I did this workout was in Iraq so it being 40 degrees cooler here really helped. Need to work on the kip, used to doing deadhangs with the Marine Corps and it kills the time.

m/180#/19yo

As rx'd -- 3:04

Would have had a sub 3 time, but rested for about 5 secs during second set. Next time.

Performed on Tue 16 Sep 08

Fran - 40kg bar, Pullups assisted by 33kg (72lbs) on a Gravitron-style machine, but without kipping (still haven't got the technique weighed off).

6 min 6 sec

Beasty
255lbs/40/m/5'11"

Yesterdays CF WOD:

Tuesday 080916
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

As Rx'ed: 21.38

Got into it more as the WOD progressed...

Correction: Above comment meant for Tuesdays comments.

sub'ed 1 pood kettle bells for bar
time 4:03

MAWL

A - 6:26 65 lbs./jumping PUs
M - 7:35 85 lbs.

10:30

I'm absolutely amazed that some of you can do this under 4 min.

OK...so, we're a day behind because of work schedule, so this is my posted times for CHIEF (5x3minute Rounds Cleans, pushups, airsquats):
Round 1: 3 plus 3 cleans, Round 2: 3, Round 3: 3, Round 4: 3, Round 5, 3. Total Rounds: 15

Fran, we did FRAN on 9/16:, with Jumping pullups...man, my thruters need form practice..., but I did it in 9:08 as prescribed.

LEVEL 1 CERT WIFE, Sharon V did it in: 6:39 as Prescribed...she kicked my ASS.

As RX'd! First time! 16:01

Also first time to do the thruster with the correct squat at the bottom. Fired up!

6:50

Charity-
Heavy Fran
95# thrusters, chest to bar pullups
8:05

M/25/165/6'0

As Rx'd

PR by over 2 minutes. Holy mother.

4:18(pr)

M/31/5'4"/148

AS Rx'd
3:53 PR
Last time got 5:30
Time keeps getting better. Never gets easier though.

M/22/6'1/185

"Fran"
as Rx'd

3:41

A little off PR but at least I know my sub 4:00 wasn't a fluke.

34/M/190

3:35 pr by 1:16

Almost to 3 min! Hope I can repeat this.

10 Spin on bike

CFWU x 3

Wod: 6:45 (Pr by 1:42!) Pull ups were deadhangs/semi-kips. Thruster were unbroken first set! Im loving the improvement, but I still want a sub 5 min time within a year. If I could kip Im sure itd knock the time down a fair bit :)

Cool down: 15 min spin on bike

M/24/5'11/164

Not going to lie to you....
Fran kicks my ass.
My pullups are mid-range to pathetic...but it doesn't help that I don't have any kipping ability.
My thrusters were good...but by the third round...I needed a spot with the pullups and was gassed.
Working on it and really...really excited that there is a Crossfit gym opening in Saint John, NB Canada very soon...
Looking forward to having my butt handed to me daily.

My Fran time was 9:37....Pull ups man...Pulls ...
will be working on them religiously.

CC

Forgot to add info...

M/32/199 lbs

Did Fran as Rx'd

m/24/5'8"/150

7:20 as Rx'd. The half pitcher of beer last night must have caught up to me!

3.22 as rx'd PR by 25 secs

My second Fran, but I didn't keep track of my time last time. Scaled subbed:

3 rounds for time
21-15-9 65# thrusters
15-12-9 jumping pull-ups

6:43

I should've done less thruster reps... I had to pause to catch my breath too often.

CFWU

3:56 - new PR (old was 5:36!)

30/m/195

couple days behind in this cycle with a big half marathon race this past weekend...

fran
7:20 as rx'd. pr.

13:14
I'm not sure what happened. I think I'm still worn out from the chief.

M/42/210

1st Fran ever
Jumping Pullups still working on elbow issues

5:55
That was way harder than I thought it would be

f/41/5'2"/130

1st Fran, tired from Chief

45lb. thrusters
weighted pullups (60lbs.) (armpits are even sore!)

6:38

F/28/170/55

Couldn't push:-( last time 4:30min, today 5:10min:-(

65pound Thruster
Kipping Pull Ups

7:57

42.5 K thrusters
b/w bar row + full jump squat

5:33
kip pullups, did not always go down to deadhang not sure why

13:14
Much slower than I thought I would be at this point, especially after seeing the theoretical 1:30 time

3:22 as rx'd done at the Academy walking across gym to pull up bar, thrusters taken from rack.

5:39:(59/100)
45 lb bar (no plates)
6 unassisted pullups (jump pullups from bench for remainder)
1st ever CrossFit workout
Drenched. Difficulty lifting arms.
Warmup: 5 mins 65% bike, 100 skip rope
Cooldown: 5 mins 25% bike, 5 mins stretch

cfwux2

"fran"

as rx'd

10:49 all broken

As Rx'd
7:12 PR

PR today, 7:07.

last time i did it was around 10:30, but had to drop the weight to 80 something i think.

very happy with this result.

tried heavey fran: 135# thruster + 55# pull-ups(w/wt loaded in a back-pack), 3 rounds of 15-12-9 reps - time: 15:05 the pullups def took the most time.

27 yom 6'2" 155#

Pre: CFWU x3 (ghd situps, pullups x1)
65# thrusters x10

WOD as rx'd:

About 9 minutes...no watch.

Felt terribel during this WOD and about 1 1/2 minutes off pr.

Post: 500m row 2:12

I have been doing Crossfit since late OCtober 2007. My Fran time in March 2008 was 7:09.

I decided to go for it and try the "Zone diet"- strict in June and have been following it ever since.

My weight since June has dropped from 182# to 164#, and today my Fran time was 5:50.

Stoked

m/34/200
94lbs -mix of wts
4:40

Took it easy the last two days to let my back and shoulder recover. Doing Fran today (Wednesday) on the rest day.

Subbed 70# barbell.

time: 9:39

M/198/37
6:35 PR

m 29 6'2" 188

as Rx'd

3:03 new PR from 3:20

*was going for sub :03, didn't quite get it... damnit!!!

48/m/143
as rx
8:05 pr by 1:30

9:52 PR

42.5kg thruster
chin over bar pull ups

Rxed
9:02

21 M 5'3" 141

Followed Guarddog's advise on making this a 5-3 minute routine. So subbed 65lb for bar. Did reg pullups til fail then jumping.

3:37.43

I've only been doing CF for about a week and Fran just made me her girlfriend, state pen style.

rx'd

6:16 (pr)

Pack
7:16 PR

Tam
6:30
45LB.
Grav. Pull Ups

m/47/177

8:41 as rx'd

well off my pr due to skipping pullup wods for months, but I'll take it

6:17 RX'd (PR)

45# DB's - 4:53

Performed on 9/16

warm-up: 15 min stationary bike

As Rx'd, 14:19 :)

55# thrusters
gravitron PU @ 95#
6.49

as rx'd

13:06
previous 15:55
previous 22:00

M/38/150

5:36

M/30/5'9"/165

I've been scaling down the weights in CF workouts for a while now, and I can't describe how good it feels to finally say...

as rx'd

13:15

That was hard. I had to break the thrusters into sets of 5. Shoulders aching now.

36/M/180lbs/71"

broke up the pull-ups

15:23

followed by 8 sets of:
10 reps Mountain Climbers
10 reps vee balance (on buttocks) with trunk rotation

41/m/66/160

Not as Rx'd, 6:27

Three rounds, 21-15- and 9 reps, for time of:
75 pound Front Squat
Pull-ups

This was the first time since a shoulder injury that I've done full body weight pullups and I was able to do the first 21 straight through!

Pr'd my Fran Today.

3:17 (previous time was 3:54)

Rx'd squat to dynamax ball & no rack

Next one will be sub 3 with a video to follow!!!

Forgot.... 29/m/5'11/193#

6:36(PR) previous best was 7:55

M/28/170

As rx'd:

4:55

PR by approx 3:30

30/m/172

340 as rxd

Age 52/BW 250# "FRAN" subbing single arm thrusters using 55# "big bar" 21/15/9 per side, pullups jumped (13:58).

Age 52/BW 250# after "FRAN" 5K C2 time trial from CrossFit Endurance (22:42).

10:15. pr

m/37/175

9:49

PR is 8:59, but I think yesterday's Chief did me in. Grip was shot, legs were dead and umm, oh yeah, I'm weak. Sigh...

skipped this one

18/09/2008
M/33/1.81m/77kg
Fran (45kg bar - slightly heavier than as rx'd)
3:58 (PR)

WOD Fran as rx'd @ 45K,99lbs as we only have kilo plates.
5.08 pb
still annoyed with the thrusters,1st set right through ,all pull ups right through,but rest of thrusters broken .have been practicing @ 50k and it seems easier than 45k !!

as rx'd 7:09

22/m/185

Fran

5:21

Whoa... it took me four times as long to recover from Fran as it did to get 'er done!

4:21 new PR!

Last time I did Fran was 6:16, and that was racking the bar in between thrusters instead of picking it off the ground. No rubber weights so I set the bar down "gently." I am damn proud of my time though, was sucking wind and dry heaving for a good 5 mins afterwards

9:55, my first time under 10, previous PR was around 12

31/m/145#

3:36 pr

was nervous all day and just glad its over with!!!
til we meet again...

10:50
75#

26/m/155#

4:28*

*20sec slower than last time...need to break less between sets..

MONKEY BOY

5:42*

*subbed 65# thrusters and jumping pullups

4:13 PR

11:02

29 yom 225# 6'1"
Fran as rx'd
4:17
new PR by 20+ sec.
Go me

I know this is a little late. I was out of the loop for a few days. Did this as RX'd, my time was 2:35.

32/m/6'2"/209

As Rx'd

5:11 (PR by 33 seconds)

Deliberately broke the 1st round into 15+6, 2nd round 8+7, then last round of pullups 5+4. Last round of thrusters unbroken.

Phil 4:13

m/27/75kg

6:08

M/46/145
Caught up with Fran on Wednesday 17th am
As Rx'd
7:40

as rx'd

4:12

Missed PR by 35 seconds.

Rubbish

As rx'd

2:54 (pr)

m/41/210

9:47

Moved into a new house and just got power back so I am going through and posting all of my times today. 5:26 (I suck)

21/21
13+2/10+5
9/9

I would say that either speal or bridges is going sub 2 first.

5:23 (pr)

32yo/M/226lbs/6'3

Subbed 55lbs for 95. Did Grace last night. Bit tired and wron out.

6:05

32yo/M/165#
14:06 as RX'd

Fran: 8:15

Pullups broken into 7's on the first, 5's on the second, and 4-3-3 on the 3rd.

m/6'3"/290/33

########################################
########################################
Fran as Rx'd:
3:40(PR)...can't find 080724 (not sure if I even did it). Last time: 5:39 on 080510. Goal for next Fran: 3:00!
########################################
########################################

26/M/6'2/205

7:20 as rxd PR!!

5 Fran PRs in a row...

3:40

M/27/5'9"/184

As Rx'd.

4:59

5kg dumbells
50kg assist
c. 6mins

25/M/175
5:10 (PR)!!!

9:15
with 35kg (instead of 43kg), had to use bent handle bar things.

13s slower than my PR. grr

30m/172

3:19 as rx'd

9 sec short of pr...first time attempting BFK on fran...got through 21's ok but i just couldn't hold it on the 15's...def cost me some time...anyone that thinks the BFK is in some way cheating or easier than a regular kip is wrong, plain and simple

24 minutes but added dips into it which of course took the shortest time of all three.

First time doing dips and pull-ups without assistance when certain reps are called for.

27/m/204

CFWU x 1

WOD as rx'd: 13:49

as rx'd

4:20

last time 4:12. Had trouble breathing because of head cold.

CHK: 80lb thrusters
12:20

KS: 25lb thruster and 60 lb assited pull ups
12:00

75 pound Thruster
14 assist pullup

PG 8:59
OV 9:05

F/40/5'2/119

Fran
55# thrusters
kipping pull ups

about 9:00, timer messed up, had to reset after 1st set of thrusters

last time at 55# 11:38, so much better. could tell that pull ups were stronger this time.

m/36/6'4"/97kg

Fran

Pack Version

75# thrusters
Assisted pullups (26.25kg)

21-15-9

4:45.96

6:46

CFWU X 1

Coming off Rt shoulder injury, playing catch up; posted 22 sept.

As Rx'd, two minutes slower than last!! Was slow and deliberate with Thrusters due to shoulder--made it pain free.

14:53

34/m/187/6'2
Row 1 K
Fran as Rx'd
Row 1 K
10:24

Time as rex'd

5.27.

PR fran is 5.07.

Had the soccer match of sunday and the chief in my legs.

If it wasn't for those two a surely subbed 5 this time:(

as rx'd, all sets broken. far from pr

TIME - 6:30

3:38

fran p.r. is 3:24

Second Fran: 8:40

PR by almost 4 minutes

m/26/5.8/170

as rx'd: 6:01

last time was 8:30, pretty pumped with this performance, only second time doing fran.

Erin
f/30/5.7/130

45# thruster / jumping pullups - 21, 15, 9

5:50

over a minute better for her also and 10# more on the thrusters.

we are loving crossfit!

11.58

Used 85lb this time
40 lb weight assist PUs.

CFWU

Fran as rx'd

9min 58secs

course 1 mile + 3 rondes CFWU allégé
Wod : Fran en 8:22, avec 75lbs sur la pin.

Shoulder feeling a bit better since I started taking Voltaren and going to phys. therapy.

As Rx'd:
4:55

(PR= 4:40)

Also did a 2000m row (8:42) plus rotator cuff and tennis elbow exercises.

m/25/6'3"/206
as rx'd
7:56

f/26/5'3"
alex
subbed just bar thrusters and assisted pullups
8:40

as RX'd
3:50

m/34/5'9/175

CFWU - 3. 7 PU 1st set. 12 pushups 2nd set, 4 HSPU 3rd set. Superman. No Burgener.

6:35

Little disapp w/time overall. Hoping for at least for sub 6:30. No one here to work watch/push me. Should've shortened breaks between rounds.

Happy w/thruster tech.
Thrusters:
21-unbroken, 15 - 8+7, 9 - 6+3
Pullups:
21-17+4, 15-7+5+3, 9-5+3+1
7/24: around 6:30
5/10: 6:14 - butterfly pullups

9/23 after 6 weeks of Crossfit Strength Experiment

As Rx'd

6:43 PR (Prev. 9:28 pre-injury)

3:05 as rx'd

44 second PR. Sub 2:20 here I come.

m/20/6'2"/180lbs.

As Rx'd

3:47

12 minutes

deadhang pullups slowed me down considerably

4:35

65# thrusters

massive PR

eat the zone, sleep hard, detox, and do what Russ Greene says.

I coughed for an hour afterwards.

I am 4 something Fran chick!!!

wow
12.05
almost 2 min more than 07-29-08

as rx'd:

5.58 (PR)

40m,72/218
as RX'd- 5:23, PR by :45

88888888888888888888888888888888888888

FRAN AS RX'D

7:59

888888888888888888888888888888888888888

M/23/5'9/155

As Rx'd, 9:30

Thrusters definitely weakness. Work on wrist flexibility for resting bar. No broken pullups.

M/22/170

Did 65# Thrusters

9:55

28/m/180

as rx'd: 3:25 (PR)

You know, I just couldn't resist the opportunity to be post 1000 :=)

5:26

much worse than last time. Thrusters killed me. No power

85lb thrusters
30 lb assisted pullups

12 minutes

CFWUX3
8:00 (8:33 last time; 6:45 PR)

Finally, the first 'fran' I can be proud of. Not bad for only weighing 145lbs.

5:38 as rx'd.

Fran

6:18 but used only 33 pounds for thrusters. Next time I can increase weight by 5 pounds.

33lbs thruster in 6:18
next time increase lbs by 5

15 mins

WU: heavy bag a few rounds
WOD: thrusters w/65*: 4:50
*scale up once get more weight. Had to split the PUs after round 1

as rx'd 8:17 (PR) last 9:58

37m/5'10/169

Meyer 5:53 PR holds 5:46

Godfrey 8:32 65lbs

J- 9:03 with jumping pull ups-4 pads

6:20

First full rx'd Fran
10:57. Nice to have a goal for next time to beat.

cfwu x3 (minus pullups)

21-15-9
thrusters (55 lbs)
pullups (50 lb assist)

had to walk between thruster and gravitron so somewhere between 10 and 15 minutes

Did Fran for the first time 7/25/08 with just the bar and jumping pullups, took me 6:05.

At some point since then, I did it again, with 65#, and jumping ring pullups, and it took me around 9:20.

Today (10/15/08), I tackled it for the first time with the honorable designation AS RX'D.

Holy crap.

It took me 20:54.

Wow.

I think the most thrusters I knocked out in a row was 5. That was the first 5. After that, it was anywhere from 2 to 4.

I looked forward to the pullups. They were cake comparatively.

M/17/5'11/165

As Rx'd

8:50

That hurt.

44/m/165

3:32

PR!, amazing what 8 solid hours of sleep can do.

cfwu x 1
fran
7:09 (pr)

made up a month and half late

4:58 (PR)

Completely embarrasing. 1st time doing Fran-
As Rx'd
18:27.35

On 11/19/08 keep with the other fraon
CHK: 7:45
85lb thruster
KS: 8:43
35lb thruster
Rest then 3 rounds of
30/20 pushups
40/30 situps
5/50 lunges

15.43

My 3rd WOD
60lb Thruster
Assisted Pull-Ups ( feet tapped the ground)

> 10mins

38/m/175

as Rx'd

2:48

23/M/174

"Fran"

As Rx'd

4:51

That was my first time with Fran....

M/21/185/6'1

4:33
First time doing fran. i did it at the Rec center at school and kids thought i was nuts

Late posting, had completed this on 10/3/08

Rxd:

11:51

2nd time on Fran 4:05 Rx'ed

Beat last time by 1:46

m/40/195

66# thuster
jumping pullup

21/15/9
5:50

M/37/185/5-10

As Rx'd: FRAN
4:35- new PR
sqts were to level, which is better for me.
pull ups -no rest this time
for thruster: 21, 8+7, 9.
could have eleminated some rests before thrusters.
Peak HRT RT 170, so using the 220-age=183, pret' near there. Whew, new PR, was 5:17 from 14 Sep 08

TSCHANZY 46M 166 5'9"

"Fran"

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

As RXed first time for this workout without scaling the weight! Pull-ups breesed through no breaks in sets. I broke up thrusters in to to sets for each round. 11/9, 7/6, 5,4. Alternated grips on PU's.

NEW PR BY DEFAULT NOT SCALED! 10:44
I know I will improve! Thrusters kill me!

"Be an example to your men, in your duty and in private life. Never spare yourself, and let the troops see that you don't in your endurance of fatigue and privation. Always be tactful and well-mannered and teach your subordinates to do the same. Avoid excessive sharpness or harshness of voice, which usually indicates the man who has shortcomings of his own to hide."
- Field Marshall Erwin Rommel

45yom/170lbs/5'-6"

As rx'd
14:40 PR!!

8:32

I'm almost too ashamed to post but I will anyway.

M/22/175/5'11"
as rx'd
16:58

My first ever Fran and I'm not a happy camper.

My thrusters were okay but i couldn't complete the 21's or the 15's unbroken.

My pullups are just plain pathetic. I'm still in the process of learning the kip and ended up doing them in incredibly small sets of like 2 or 3 which destroyed my time. Still have alot of work to do.

I thought we were supposed to do three rounds three times.....anyway 26:00 for all three....

m/19/6'4"/195

9:42

m/21/5'10"/190

as rx'd 2:55

as rx'd: 5:37, 10 sec off PR

- first time doing a set of 21 thrusters unbroken, but it killed me for next two rounds...

Working up to rx'd weight.

CFWU x 2
Did 75# thrusters and jumping p/u in 10:00 even.

16:29

Male/37 yrs. old/155 lbs.

Did Fran for the first time in 3:45. I am an ex-bodybuilder (lightweight comeptitive class). My advantage is that my training partner used to blast me in workouts, especially during leg days. I have yet to see a crossfit workout that would put in the hurt locker like during the leg workouts when I was training for bodybuilding shows. The difference -- max weight with max reps for two hours straight. I have vomitted on many occasions. Imagine doing 64 reps of squats, 34 reps of leg extensions, 34 reps on leg presses for three rounds with HEAVY weight. I would call it stupid, but I did it. Then we would do walking lunges with heavy dumbbells supersetted with deadlifts for multiple sets of 30 reps. Again, stupid workouts that destroyed me. I could not do those today. Crossfit is more balanced and targets fitness, which I like. It's designed to put you in shape without destroying you for seven days post workout. I swear, I think the training partner I had when I was bodybuilding was trying to kill me.

Male/37 yrs. old/155 lbs.

Did Fran for the first time in 3:45. I am an ex-bodybuilder (lightweight comeptitive class). My advantage is that my training partner used to blast me in workouts, especially during leg days. I have yet to see a crossfit workout that would put in the hurt locker like during the leg workouts when I was training for bodybuilding shows. The difference -- max weight with max reps for two hours straight. I have vomitted on many occasions. Imagine doing 64 reps of squats, 34 reps of leg extensions, 34 reps on leg presses for three rounds with HEAVY weight. I would call it stupid, but I did it. Then we would do walking lunges with heavy dumbbells supersetted with deadlifts for multiple sets of 30 reps. Again, stupid workouts that destroyed me. I could not do those today. Crossfit is more balanced and targets fitness, which I like. It's designed to put you in shape without destroying you for seven days post workout. I swear, I think the training partner I had when I was bodybuilding was trying to kill me.