December 3, 2008
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Post time to comments.
Compare to 080915.
Gillian Mounsey, Three Sisters, Australia
Jason Khalipa Part 2, CrossFit Journal Preview - video [wmv] [mov]
Posted by lauren at December 3, 2008 7:27 PM
Knew Would have bet money hoping for sub 4
fantastic pic Gillian! You are my CrossFit role model!!
couldn't you feel it?!?!? Looking for a Huge PR.
Sweet pic, Gillian.
Wow, Fran....ouch. I'm traveling and working out at an affilate tomorrow. I wonder if they follow the mainpage? Guess I'll find out.
I had a strange feeling that Fran was coming up.
Looks like I picked the perfect day to introduce a few of my drill instructors to CF.
Comment #8 PR means premature death
I am long overdue for a go at Fran. I'm expecting a HUGE PR.
At least it's not running...it's supposed to sleet/ice/snow tomorrow morning :(
Looks like I picked the perfect day to introduce a few of my drill instructors to CF...
dang. i've only done fran twice, it's such a short one but you get a lot of bang for your buck.
512 Walking Lunges
Had to crawl up 3 flights of stairs, dove in my bed only to make a sweat angel on my sheets (gross.. had to change them.. and burn them), my leg gave out from under me when I finally stood up to take a shower, and now I'm sore as heck...
But it the end it was all worth it... my booty looks tight. Can't stop checkin' it in the mirror.
Nice shot Gill. I'm taking a rain check on Fran. Have fun with that everyone. Bwahahah.
woo hoo! I've been waiting for her!!
Not sure my thrusters are all that.
hoorah! I've been waiting for a date with this girl. Hopefully she doesn't take as long as last time to finish....
I was just thinking that FRAN was coming up. Seeing as I just did it Saturday at the VB CERT.
I was driving home ten minutes ago pondering what the WOD would be for tomorrow. I started thinking about Fran and our love/hate relationship. I spent the whole car ride thinking about fran videos and dreading the next time I would see it as the WOD, only to check the website when I arrived.
COACH GET OUT OF MY HEAD!
Get ready Lee! I've been anxiously anticipating this WOD and I am coming with both guns blazing! We shall see how "Fran" treats me this time!! She will probably chew me up and spit me out like normal!! I can't wait though!!
Katoomba! I was just there... Amazing rock climbing in the blue mtns.
Coach must have read my mind. Now to do better than at the Level 1 Cert - which wont be hard.
Freddy - What are you going to do this time?
I can't wait, last time I did Fran I had to sub jumping pullups, but now I can do it as rx'd. I feel a PR...
Anyone on here from the Mobile/Baldwin County, AL?
Send me an email: email@example.com
Sweet, did this monday, may do Monday's WOD instead...ugh
I retired from Fran when I got a three something. That was good enough for me. No more Fran. Peace I'm out.
Freakin' Sweet, I have been wanting some Frannie, and here she is. 3-2-1-GO.
Want to do "Fran" tomorrow but have a sore elbow. Any suggestions what to replace pullups with so as to not aggrevate the elbow?
cfwu x 1
Stoked for Fran
Congrats Allison on your tight booty
Gillian...if you're single..marry me.
SHOOTING FOR UNDER 4:30. THIS WILL BE THE FIRST TIME DOING FRAN WITH THE BUTTERFLY PULL-UPS...CAN'T WAIT TO SEE HOW MUCH OF A DIFFERENCE THEY MAKE.
I've been waiting for this one to come up, it was Fran that introduced me to Xfit and got me hooked.
Earlier in the year I partially tore my achilles tendon at the Army's Ranger school, preventing me from doing alot of my old fitness regimen. In my recovery I put on quite a bit of fat and lost alot of my overall fitness. When it came time to get back in shape, I tried all kinds of different programs, but my fitness and overall physique seemed to stay exactly where it was.
Two months ago a friend of mine introduced me to crossfit. After dabbling for a while, exactly one month ago to the day I started doing Xfit every WOD, supplemented only with about two 3-5k runs per week (as running is a large part of the Army's fitness assessment). Combined with a high-protein, moderate-carb, moderate-high-fat diet with mostly paleo foods (and a little cheating on the weekends), I have gained 7 pounds of lean muscle, lost 13 pounds of fat, and have gone from 24% to 18% body fat.
Let me repeat that: Xfit has trimmed off 5% body fat in 30 days. I have also gone up 80 pounds on my max 3-rep deadlift, gone up 4 reps in my max-rep BW bench, gone up 12 reps in max-rep pullups, and decreased my two-mile time by two minutes. What other fitness regimen out there can make those claims? I'm in this for the long haul!
Can't wait for tomorrow's WOD.
1st attempt - dnf
2nd attempt - 40 minutes
3rd attempt - 12:15..
today...bring it on....can't wait til i finish work and get to the gym!!!
My first Fran... I hear she's a hot one.
Are you supposed to do three rounds of the three reps as in 21-15-9,21-15-9,21-15-9, or just one time through the reps?
beautiful Gillian in beautiful Oz... thanks again for the gymnastics cert!
I smell fear ..It is disguised as enthusiasm..lol ...
Dunno... what I do know is that any question you have like that can be answered in less than five by checking the FAQ... or the exercises demos and vids section.
Not only that watching a fellow cross fitter literally kick your !ss on camera is a humbling/inspiring/motivating thing.
I recomend it to anyone.
#39 It is my first time too, I think im going to die. I can't wait.
21 95# Thrusters followed by 21 Pull-ups.
15 95# Thrusters followed by 15 Pull-ups.
9 95# Thrusters followed by 9 Pull-ups.
And as fast as you can do them.
I'm pretty sure thats how it goes.
Someone correct me if I am wrong.
Heavy Fran for me tomorrow. Can't wait.
Nice pic Gill....Glad you guys found the Sisters!
I had a feeling this would be showing up soon. This will be my first encounter with the lovely Fran, I hope she's gentle with me.
THIS WILL BE THE FIRST REGULAR FRAN I'VE DONE SINCE DOING THE HEAVY FRAN IN 8:01.(COMMENT# 31 NOV 12,08)
SHOULD BE AN INTERESTING TIME COMPARISON.
Did this one the other day and set a PR. Might as well post.
as rx'd in 3:58
Need to work on thruster 1RM if I want that sub-3 (which I do of course).
oh.dear.lord. might have to do heavy fran. not ready for real fran yet.
I'm excited! This will be my first Fran ever. Just started cross fit a few weeks ago, and it's been great. I'm 15 and I love it!
Wow, what a great view, what part of the world is this? I LOVE FRAN! YAH!
This will be my first ever Fran as well. I've been looking forward to this for a while. Sucks that I've got a bad sinus infection. I was going to take the day off; but, I can't pass up on this one.
Can't wait til tomorrow.
Imagine doing 3 Frans in a row.
I hate Fran.
I guess I have to try it with no med ball.
If I die in my sleep tonight, it might not be such a bad thing.
Ahh the Three Sisters, what an incredible view. It is even more impessive in person.
Somehow I don't think the view of me doing Fran will be nearly as impressive. LOL
Awright! Can't wait to do this tomorrow morning!
This will be my first Fran workout. Unfortunately, I did a bunch of pullups and dips today so I hope that doesn't make me too slow!
as rx'd 7'42. Didn't record my last attempt but my thrusters felt a lot better and i did all pull ups un assisted...slowly.
as rx'd 7'42. Didn't record my last attempt but this time my thrusters felt a lot better and i did all pull-ups unassisted.
first time fran ... thrusters killed me!
used 40kg barbell...
I'm interested to see tomorrow's results. Could we have a 4 minute mile phenomenon on our hands, after Rhabdo's sub 2 performance?
Fran the day after a Rise Against concert? The gods must hate me...
First time doing Fran as RX'd. 2nd week of CF and loving it! 3:37
Need some work on the thrusters but overall happy. Can't wait for next time to see improvement.
got stuck talking to a guy for 20 mins
Hit myself in the crotch on the second clean. Nothing will tell you that you need to work on your form more than that.
when it says "three rounds" does that mean do 21-15-9 or does that mean (21-15-9) X 3?
It means 21-15-9, once through.
Augh! Three rounds of 21-15-9 would be beyond awful.
7:32 (PR by 23")
i'm 1 day behind so can't wait for tomorrow
I just wish my body, and shoulders especially weren't so sore!
Finally getting the hang of kipping, so I will try without using jumping pullups.
Still not sure on the weight, with 30kg I can do it in 5:40, when I tried it with 40kg it took me almost 20 minutes, I'll see how strong i'm feeling tomorrow, really want to do this fast and rx'd (like everybody else) ;D
7:18 as rx'd
All chest to bar, lost 1:09 from last
chris h, funniest comment i've ever read.
i dont know whether i want to kip for fran or stay true to the old school military roots and dead hang it...
still sore from tabata se, we'll see how this plays out in the AM
Scaled to 19.5kg (consistent with 2008-07-25, last time I did Fran with a proper pull-up bar).
Time: 11'22" [60 seconds faster than last time]
Knew it! Sub 7 here I come!
PR by 5 seconds.
I need to get stronger with these thrusters. Had to break them in 15/6, 6/5/4, 5/4 and that takes a lot of time. Pullups unbroken.
m/35/209/5'11 (I think the scale is off)
I was wishing Fran would come up today and the CF gods answered my prayers. It's time to break 4:50.
It's go time!
Met Wretchie - Pukie's premature baby
broke old personal record by 1:10...this stuff works!
as rx'd: 6:42
I've been keepin track of crossfit exercises but never done them till Dec 01. I usually do bodybuilding or powerlifting exercises, but i like these exercises cuz they incorporate everything.
10:02 as rx'd. I could not get all the way down on the thruster as the knee is still week.
29yo, 5'11", 177lbs
A rare early morning workout for me. Thought I'd be much slower, but this is close to my best time of 6:41 last time.
Opened the website this morning and said,
Carter Jee - That's some great progress you're making. Go sub 10 today!
I think my first Fran I did the pull-ups with a band and used 75#, but it still took me about 12'... That was July of '07.
I want sub 4 this time as Rx'ed!
Question is: Chest to Bar or Not Chest to Bar?
As RX'd 5:30
last Fran in June at 5:59 with 100#
New PR for me
sub'd 65# OHS for thrusters
Scaled down to 75lbs for Thrusters
First time doing Fran. I understand everyone's love/hate relationship with this girl now!
as rx'ed 11:49
CF warm up. As rx'd = 18:33. Stamina on each set needs work. Had no real issues finishing, just could never do more than about half for each iteration.
as rx'd 17:00
IT hurts! Was two minutes slower than last time :(
5:57, as rx'd! (1:05 PR)
You know it's gonna be a great day with a 1:05 PR!
Next stop: 5:00!
As Rx'd 4:18
PR by 9 seconds!!
I'm still snorting and coughing from the sinus infection. I can't believe I still got a PR. 8:00 here I come.
I think the breaks are killing my times; if I can get more than 7 Thrusters at a clip it's usually cause for celebration and a breather. I'm interested to know: do most of you guys and girls manage the Thrusters unbroken?
with lots of interruptions had to share equipment during a busy gym moment.
I had a quick question about yesterday's article, so if you're offended by politics, apologies.
I'm about to get my commission in May into the military and plan on a career in the federal gov't, even after the military. Basically, I want to ride that federal gravy train. I agree with a lot of Libertarian "ideals." Would I be a hypocrite if I identified myself as a Libertarian but was also a part of this massive federal gov't? I'm just curious as to what you bona fide Libertarians think about it. There were a lot of intelligent and insightful posts yesterday from people who know what they're talking about. I'd appreciate your input.
Again, I know some people do not even like the political discussions on rest days, so I'm sorry if this made you mad.
12 PU/34 Jumping PU
PR by 9 seconds!!
I'm still snorting and coughing from the sinus infection. I can't believe I still got a PR. 8:00 here I come.
4:31 felt terrible all the way through.
I love it "Fran" rocks. Going for a PR..
7:22, As rx'd. Down from 9:02 back in October. No energy this morning, but no excuses; still slow. I will get a sub 6 next time, guaranteed.
God is Good, All the Time.
As Rx'd: 4:46
21-15-9 reps for time of
43kg standard barbell thrusters (not olympic bar)
pullups (no kip dead hang)
21:41 PR by 2 minutes and 2 seconds
When I started CrossFit back in March, I read an article in which Andy Petranek said "Fran" was the only workout he truly feared. I'm still a couple of hours away from doing it, but I'd rather get it over with. I don't know why, but for me the anticipation is higher than with other WODs.
#100 -- If you see someone with a low time, then they are most likely doing every set unbroken.
7 Stages of “FRAN”
•Denial (I read the WOD wrong it can’t be!)
•Anger (I’m going to die)
•Bargaining (maybe I can get sub 5...)
•Depression (no I can’t and I’m going to puke)
And the lesser know AFTER Effects of “FRAN”
•Numbness (mechanical functioning and social insulation, normally performed under the middle rack)
•Disorganization (intensely painful feelings of loss)
•Reorganization (re-entry into a more 'normal' social life. Can take place next day or the day after)
I did Mr. Joshua yesterday which completely ruined my lower back and legs, making Fran damn near impossible.
Worse than my PR by almost 5 minutes.
threw Fran in yesterday for a rest day PRd
Just how does someone "fear" a workout?
Easy. Fran especially has a "special" place.
Scott that was brilliant, and to quote the greatest philosopher of our time Homer "It's funny cause it's true"
If you've never feared a workout, you haven't seen the bloody, ragged edge of your potential yet. Fear is a powerful force when channeled correctly.
did something similar yesterday... thought a rest day was dumb.
Most rounds for 20 mins:
10 thrusters (#65)
12 rounds. had to wait a couple times for equipment. But, honestly, I needed the rest.
Popped my Fran cherry this morning with a 5:25. The goal is to slice it to under 4:00 in 2 months.
6:14 with 29.5 kg - not my best, but I'll take it today. Hamstrings were still smoked from Tabata on Monday and Deadlifts yesterday.
Do Fran once a month, so perfect timing for the WOD.
3:09 for the second month in a row.
CHK: subbed 85lb for thrusters
KS: subbed 40 lb for thrusters and 30lb assited pullups.
FIRST time as RX:d for wimmenzes (65#). 17:40
Times after each set:
....of course I did have to stop here & there keep breakfast 'n bile from comin up the ol' esophageal pathway-
So after 2 lacrosse games last night and being beat to crap, especially my quads and shins, this one wasn't so great. My body hurts like hell.
As most crossfitters do though, we suck it up and push forward!
To boot, in the middle of my second round of thrusters the bar shifted forward on me and I caught the entire brunt of the weight on left quad, right above mt knee. (Oww!)
Despite the pain I was able to push forward and finish Fran.
PR'd by 23 seconds!
Now it's time to ice my wounds and get ready for tomorrow. 3,2,1 Go!
Congrats to all of you that got PR's today!
as rx'd 3:28 (pr 3:25, lost time when I dropped the barbell and it rolled 15ft away)
I'm with you, I think Fran is a great workout but all the fascination with "OMG Fran!!", and "skill/techniques to get sub-2" are all noise to me. I say get your form nailed down and hit every workout with the kind of zeal most of these "Yahoo's" hit Fran. Fran has its place among all the other workouts here, but what's up with the fear and trepidation?
60# thrusters, kipping pull-ups
7:57 a new P.R. for me by 16 seconds.
11:01 Slower by 2:30 :(
28 yom 175lbs
smoked my chin on the bar this morning, still coughing up the usual fran flem.
Nov 15/08 - 3:47
Today - fcuk me with a rake - my watch stopped...
Did Fran with chest-to-bar pullups and it slowed me down significantly.
4:26 Rx (chest-to-bar pullups)
I just started doing Crossfit and this is the first time I've done Fran. I was pretty happy with my 3:37 but I know I didn't lock out my arms on the thrusters very well. Can't wait to see how much I can beat it by once I've been doing this a while :)
I knew this day would come, first Fran!
not as Rx'd sub'd band assisted pullups
9.15 of hard work,looking forward to meeting her again.
I can't believe I actually smiled with enjoyment when I saw todays WOD.
as Rx'd (did regular pull ups)
wow, what a workout....some times you feel so helpless at the bottom of a thruster....no where to go but up w/ the bar.
Watched Dosage V after and got motivated, so i hit the hangboard and did some frenchies
5 Mile run this morning as part of military style Pt (crap!) and chickened out on the WOD.
Made up for it in the afternoon...
PR by 1 sec! 3:27 as RXd.
AS RX'D: 5:25
WAS NOT PLEASED WITH TIME AT ALL. BUTTERFLY PULL-UPS HELPED A LOT, BUT I HAVEN'T DONE THRUSTERS IN A WHILE. I GUESS I NEED TO DO HEAVY FRAN A COUPLE OF TIMES TO GET MY FRAN TIME DOWN TO WHERE I WANT IT.
Fran is probably the most popular workout logged in logsitall - well over a thousand entries. i've put up age and gender brackets on the main page of http://www.LogsItAll.com
more data is always more better.
top 20 40-50 y.o's fran times (as rx'd)
Position Total Time Gender Approx. Age Bodyweight CF Gym Affiliation
 freddy c. 2 mins 38 secs M 43 185 Crossfit One World
 ken cutrer 3 mins 6 secs M 44 185 gsx
 John McLaughlin 3 mins 23 secs M 40 165 BGI North
 David Bowman 3 mins 24 secs M 40 220 Crossfit Charlotte
 kevin suttmoeller 3 mins 29 secs M 42 160 Crossfit Redding
 David Sailor 3 mins 39 secs M 45 180 Londonderry, NH
 Craig Howard 3 mins 48 secs M 46 220 Diablo CrossFit
 Jack Lay 3 mins 58 secs M 41 190 NFC
 Roger Steffens 3 mins 58 secs M 48 218
 Paul Hauf 4 mins 11 secs M 40 175 Solo
 John Durocher 4 mins 13 secs M 41 170 Crossfit New England
 Chris Spach 4 mins 15 secs M 42 208 Lowcountry CrossFit
 Mike Ives 4 mins 18 secs M 40 165 CrossFit PEI
 Leo Tang 4 mins 23 secs M 42 143 Element CrossFit
 Leo Tang 4 mins 23 secs M 42 144 Element CrossFit
 John Dunlap 4 mins 27 secs M 40 187 CrossFit New England
 Colin Menniss 4 mins 30 secs M 42 154 Crossfit Catford
 Jon Malone 4 mins 31 secs M 44 195 garage
 Lisa Barbara 4 mins 35 secs F 40 120 CrossFit East County
 Alan Phelps 4 mins 36 secs M 44 210 BTB Crossfit
"Fran" as rxd = 3:02 (pr)by almost a minute...20 minutes to recover
Day 12 push-up challenge
Fran as RX'd: 6:45
PR by about 3 minutes(and I can't really count the last one cause my form then was horrible).
#137....Which end of the rake first? I had a 7 second Fran because of stop watch issues, so I feel your pain.
as rx'd, Last Fran 9:02, today 7:00. Thrusters still takes my cardio and crushes it...
Question: Is it normal to get a severe case of forearm burn right after this wod?
3:33 - new PR by 3 seconds
Ok...I clearly misread the WOD. First time doing Fran. Says...'Three rounds at the top'. So I did 3x Fran (!!!) Won't be making that mistake again....
As rx'd but way off my pr. Over two minutes. Managed the first 14 thrusters in one go, but after that mostly 2's and 3's. Pullups all unbroken.
For punishment I did tabata shoulder presses at 45lb. 9,5,2,3,2,3,2,0. Not a great showing there either, but my shoulders are smoked.
+ 24 lb weight vest
M 30 6'2" 181 (at time of WOD)
Just did this 1.5 weeks ago for a video with the "Forged" Clothing line for those who know what that is. Percentage of Proceeds go to the Fallen Warriors Foundation and they are sponsoring a team for this years Crossfit Games.
I didn't PR due to losing too much weight and still tweaking diet.
As Rx'd 3:19
Need to work on driving those elbows and now I'm at 6x fat intake.. & couple extra blocks of protein. we'll see
we need to talk! You did it to me today again, just like before. You came in and made me feel bad, I mean, I am a man, 34 years old and I considered myself ok strengthwise before you. You left me feeling inadequate after 9 minutes of my best efforts, you were not even satisfied that you left me with cramps in my diaphgram. You promised to lose weight but keep gaining, I dont even complain as I used to-BTW that comment you made about your other prison wives not "whining" as much as I do...WHATEVER! Well I am not giving up on this relationship, I am going to keep trying my best, pushing, pulling as hard as I can, hoping and praying you become a 2 minute woman!
P.S. I am doing your laundry now and I found those 2 cartons of cigarettes but who is WOD and why do I have to wear something pretty?
Mark: as Rx'd 7:24
Theresa: small band pullups, 65#, 8:06 (2:35 improvement over last effort. :) Next time goal is no band for pullups)
CFWUx3 (minus pull ups on round 2 and 3)
FRAN: kipping pull ups and 65# thrusters
TIME: 4:22 PR (previous PR was 5:11)
6 cycles or 2 min treadmill sprint 2 minute rest~no grade
wu: 800m run, 500m row, ghd sit ups, back ext's, drom's
Oh, nothing like a first date! She sounds nice!
as rx'd 8:21.
About 7 seconds slower than last time, but considering how crappy I felt today I'm glad it wasn't worse.
As rx'd 5:09. Back in the Kabul altitude.
thrusters 15/6, 6/5/4, 5/4
Pullups kipped unbroken.
Knee felt better today, shoulders were limiting factor. 2:50 better than last time but still 3:11 slower than pr.
Instead of resting yesterday, played 2 hrs. tennis league. Elbow and knees said no more Fran and quit in the middle of 2nd rnd of thrusters.
Rx'd with 65#
4:48 (a 45-second PR)
Holy crap. I never thought I was going to be able to get a sub-5 Fran. Still in shock...
I hear you, but good luck with the more than likely bashing you will receive because of that post.
Personally, I think it is good to challenge everything fitness related, it makes everyone better!
151 5'7.5" 33 yom
as rx'd 20 min after waking up and slamming down i cup of coffee as usual-
5:42 PR- 1:17 faster than last time
thrusters and pullups were games standard rom
shoulders and tri's very tired from 7x1 presses that i made up yesterday and low energy
ready for more! (after a good nights sleep)
fran as rx'd
5:46 (PR by 9 seconds)
that was pure hell. as much afterward as during the workout itself. took me 30 minutes to feel somewhat normal. at work 5 hours later i'm still shakey.
First time as Rx'd. Somewhere between 10 and 11 minutes.
Someone knicked my fleece from the rack while I was working out, meaning I had to run home in a sleeveless. 4C outside. Brr.
6:37 New PB. Had 45kg on the bar.
Crossfit is fun.
PR'd by almost 4 minutes! Was able to do all PU unbroken. Broke up the thrusters 11/10, 8/7, and 5/4, respectively. Next time, should be able to cut a few seconds by improving cardio between sets.
as rx'd: 6:31 (w/butterfly Pull-Ups)
last time: 6:15 (w/Jumping Pull-Ups)
*I consider this an improvement considering my progression from jumping Pull-Ups to Butterfly Pull-Ups*
9:32 as RX'D (PR)
Did Joshua yesterday, still feeling a little sore.
all broken (14 on first round unbroken)
middle set broken
cfwu x3 - PU
27 second slower than last time. Pull up endurnce was not there had to break up sets.
3:58 really need to eat more! about a minute off my pr in the wrong direction. will fix that the next time she comes around
I did "Fran" about a week ago, as rx'ed 3:35 (PR) by 54 seconds (last time 4:29). Cant wait until I get sub 3!!!
5:46 as rx'd
PR!! by almost 5 minutes!
First Fran as Rx'd
Pull ups as Rx'd
12 minutes exactly.
Better by a minute compared to last time.
I felt really sluggish doing the Thrusters. Had to do multiple sets to accomplish each set.
reduced load pullups
Have been CrossFiting off and on for about a year and a half after a trainer turn me on to it when I was on leave from Iraq, but never fully chugged the Kool-Aid until now. Did Tabada on Monday and Tuesday I was with a trainer at my Globo Gym. Decent traditional workout, reached muscle failure, didn't break a sweat in the hour long session.
Mid workout I saw a guy walk by with his personal kettle bell that he had brought with him. The gym doesn't see them as safe. Machines are? Sorry, tangent. I watched him busting out a VERY Crossfit workout. I felt like a wolf realizing he was being treated like a house pet. I signed up for the level one cert in VA Beach later that day.
You all have ruined me in the best way. I can never go back.
First recorded Fran and first recorded CrossFit workout.
14:20 Moved from dead hang to kipping and then to jumping as mistress Fran beat me into submission. Held strong on the Thrusters but with breaks. Next time... No breaks!!!
Just want to start by saying Jason Khalipa is a freak. He states he does not use any supplements, other than the ocasional fish oil, I was curious to know if what, if any, supps are crossfitter into. Does crossfit support the use of supplements or is it completely natural? Let me know what you guys think.
as rx'd 10:00
beat my last time by 2:08
Shoulder definitely can not handle Fran. Time to work on weaknesses:
5 rounds for time:
30 18" box jumps
15 sec L-sit hold
9:49 - it's been a while for box jumps and it showed. 15 second L-sits too easy; will bump it up to 20 seconds the next time.
60lb power thrust.
Last PR was (2:36). Goal was sub (2:30) as we all know the lower time you get the less time you shave off. Holy s&%t, got a BIG PR with a (2:08). I still can't believe it as i watch the vid over and over again! Now I'm stoked to chase that sub 2...
65 # thruster
Jumping pull ups
Last time I wasn't able to finish, must be doing a little better.
4:32 as rx'd (PR)
This is my first week with Crossfit, so I've been going through the exercises gently, but like, the tendons in my inner elbows are still sore from the tabata pull-ups!! God, I'm so weak.... I'm thinking of doing "Mr. Joshua" as a replacement. Any objections?
wod as rx'd since 5/22/08
3:39 pr by :20
i hate fran....
scaled it to 75 LB (not my best showing)
Does anyone know the website to get the WOD's texted to my cell phone?
5:55 - coming back from time off, 50 secs off of PR
no free weights available so I used a 90# barbell.
pullups broken sets.
subd 55# otherwise as Rx'd
22'40", jumping pullups since the thrusters toasted me
This is still my first week on CrossFit, and looking at all the rest of the times I'm encouraged more than discouraged. Looking at #199 (gunning for sub-2) is insane to me at the moment but I'm already feeling stronger and more energized. I realize now that all the isolated exercises I've been doing in the gym for years are meaningless. There is only one, and it is CrossFit!
6:40 new pr
No PR today! Darn...
27 yom 6'2" 155#
Pre: CFWU x3 (pullups, ghd situps x1)
45# thrusters x12 x2
WOD as rx'd:
Post: Gasping for 5 min. then 500m row 2:15.
First round thrusters: 13+5+3
Second round: 5+4+3+3
Third round: 5+4
kipping pull ups
all thrusters unbroken but didn't do push press w/ the 1st 21 reps for some strange reason. Almost positive a push press is not cheating. You'd think i'd know by now. Time to refresh my memory w/ a vid.
pullups badly broken
Second time doing Fran. 6:18 (PR by 36 secs)
Previous PR - 2:30 Rx'd
Last attempt on 9/15/08(after doing "The Chief" the day before, which was definitely a doozy) - 2:57 Rx'd
On my second set of thrusters, I lost count and thought I was on track. We videotaped the workout, so I went back and was reviewing the tape, and I only did 12 reps. My time was 2:15, which I thought was a PR. Instead it's a DQ.
Fran as rx´d
6:34, last time 5:54.
More serious WU this time, and betterr form on the Thrusters.
As rx'd using 65 lbs thrusters & regular pull-ups (broken up)
Meant to say, I didn't push off with the balls of my feet. Feet stayed flat. Not sure if feet are to remain flat when doing press.
Any one know if that matters or not?
As RX'd 5:29 PR!!!!!
My last go round was 6:09 which also was a PR
fran as rx'd
Started crossfit on Mon. Fran definitely met expectations...
I'm a believer.
broken set - 10, 5, 6
broken set - 5, switched to 75lbs. - 10
9 @ 75 lbs.
broken set 18, 3
all pull-ups assisted
As RX'd: 9:09
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
well I sucked it up today.
Time was 7:00 even
last time was 5:52.
One month of CrossFit and absolutely loving it!
As rx'd 6:59
I think you are a mistaken. First off, I attended the level one cert in Uninon City back in March. It was very well organized and from what I can see in the videos from other certs, there is a similar format for all of them. The cert lays a foundation for individuals who want to really understand crossfit methods and theory. It is not an attempt to teach every movement possible and from my experience that was not the intention at all. We went over 5 different exercises that are seen often in CrossFit wod's and then we had to perform them correctly. At all times the coach's stressed how important it is to execute the movement's correctly prior to kicking up the intensity. (competency - consistency then and only then, intensity) The idea transfers across all modalities and fitness. Crossfit is a method to maximize your fitness and it uses techniques from many different areas of fitness. You can not master any one in a weekend, but if you apply the basic principles you learn at the cert to your or your athletes training you will see results.
And to answer your inquiry about injury, I've been Crossfitting for about 2 1/5 years injury free and every aspect of my fitness has improved. I was formerly an Airborne Infantryman for four years and then a firefighter for two years before I found Crossfit; I was in pretty good shape, or so I thought.
Fran as rx'd 43.5kg
Fran with 45lb thrusters.
:27 better than last time, but still :25 slower than PR.....
Big time PR. Crossfit is the best, bar none.
1st tine with fran
5:55 as rxd, underestimated her after watching it done in 1:56.lol and some how i have managed to crossfit on 8 pounds.
I did tabata something else only 2 days ago and im still really sore but went for it anyway.
4 minutes 36 seconds
Not today Frannie, but soon.
10 ring dips
10 1-arm hang pwr snatch (55#) R
10 1-arm hang pwr snatch (55#) L
20 air squats
AMRAP in 15 min.
5 rds + 10 + 10 + 5.
Go ahead, shoot yer WOD!
Hurt. Chasing pukie.
as px'd... 6:01
:9 sec PR. Not as much as i hoped for but i'll tak it!
I looked thru the FAQ's and didn't find an answer-
Is the WOD still "as rx'd" if you have to stop and rest during the set? Not necessarily "breakdown" but for breathing purposes?
Sorry if I'm being a PITA.
As rx'd, 14m47s, more than a minute faster than last time, but way behind most of you awesome people! :)
done at CFG yesterday
Ahhh…my fatigue has developed into a sore throat and headache. Never could stay up late without getting run down. Gym a/c was still broken and cracking out heat instead. Kept it all at 75% effort today. Kinda feeling like crap and due for a rest but a little hard headed.
SP rep 1: 75-80-80-80-80-80-80, failed a few times at 85 which I have had before
So at 75% effort, using 65#, Fran= 6:58 (PR is 4:27)
First time doing Fran in a while. Thrusters were stronger but broken for the set of 15. Working on the bfly kip, sitll need more work.
I need to not take so much time off. F me that hurt. Minute off of my PR.
As rx'd 5:56.0
wore 10 lb vest
As rx'd: 5:15
4:34 had to split the second round of thrusters 5 - 5 - 5 rest was unbroken.
Previous pr was 3:16. I may have miscounted a rep on the 15 rd. couldn't remember if I was on number 9 or 10 so of course when your tired you're going to go with 10. I hope I didn't cheat myself.
I hate Fran! I remember when I first started Croosfit and Fran came up I thought that this would be easy I would warm up and do a 5 minute workout and be done. Before I would spend 2 hours at the globo gym and now I would be done in 20 minutes (with a warm up). Little did I know that after you have that first Fran workout with no expectation and set that strandard and then each time you want to improve and your time gets faster and faster the more you dread it. Today I meet pukie for the first time doing Crossfit and also improved my Fran time. So the next time that ugly girl shows her face I have and new time I must try to beat. Great!
Forgive me Crossfit, for I have sinned.
6 months off with back pain and then a vicious flu.
I shall now return!
I'm dreading tomorrow. :)
Hey Allison, I just got back from vacation to NYC, quite the spot... Loads of fun!
fran, rx'ed weight. five pulls then jumpers to complete set each set. Middle set of thrusters broken 9/6. I got so amped up for the effort, going fast, keeping form, and resisting breaks, that I forgot to time. FORGOT TO TIME?! dunce cap. ah, well. ballpark estimate=9 to 11 minutes. big improvement, but hard to say how much because the last time my goal was just finishing. pain is its own reward?
All PU kipping chin above bar
Jeff @ home
Chest to bar PU
Jenny O. rock on sis!!! And for anyone who is wondering she did it as rxed w/ the guys weight. Smokin'
6:00 as rx'd PR! some dude was using the pullup bar when i was about to do the set of 15 pullups. thrusters need work
Pr!!!!!!! 4:19.63!!! Last fran was 5:01, was going for sub 5. As rx'd.
7:10 as rx'd. Stupid pull-ups.
5:17 with Eric at the gym. Just about died after doing heavy legs and back at gym yesterday.
10:09 first time doing this one
7:02 but in my defense i called foul on myself on about 8 pullups,made sure i got chin over for 100%of rxd reps.my kip SUCKS.
M 35 5'6 175
Started crossfit over a year ago. My best Fran ever today.
3:01 .. as Rxd
My legs hurt.
"Fran" as rx'd
48/male/6'/205 week 4 of crossfit
My first Fran...thrusters as rx'd, pullups were assisted with 2 resistance bands (pullups are a weak area for me...but they will improve)
Fran as rx:
previous pr 6:00 with 75lb thrusters
Thrusters were okay but I had to break up pull-ups down to 4 or 5 at a time by the end.
I'm a new at this. Does it matter which way you do pull-ups? Also does anyone go behind the neck on the thrusters and how does it work for ya?
a disappointing 5:29. i don't get it, i have butterfly pull ups now and thought i would be a minute faster than last time. thrusters killed me today. i did the first set of thrusters and pulls straight through and hit a wall on 15. i am coming off a rough last few days of moving and little sleep, crappy diet. i might hit this one again in a few weeks.
as rx'd 6:27 PR(-4:32)
last time: 10:59
first day back since Joshua last week (PR by 12 minutes) because I was so sore and then developed the Flu 2 days later
4:15 new PB!!! (old PB was 4:50)
Pullups were done "dead hang"
First time doing as RX'd, last time used 50 pound barbell and dead hangs
4:33 better than last
1st time doing fran - 24:00mins (2007)
2nd time doing fran - 7:44mins (2008)
3rd time doing fran - 5:22mins (today, new PR!!)
4:33 (pr) Bested my last by 20 seconds
Yay for me.
As Rx'd. 6:34
Congrats --> Terrific Fran. I've thought Freddy C's time of 2:38 was pretty damned good for a 43 y/o, but I think I'm just as impressed with your 3:02 at age 52. Seriously...good job and hats off.
As rx'd 04:49
The last time i did 12:59 !!!!
Did this one Monday with a chest cold. Did some "extra ab work" (read puked my guts out) outside later. And took a nap to recover.
4:38 as Rx, PR by 33 seconds
Went unbroken on the sets of 21s and checked my watch to see it clicking past 2 mins...it's beyond me how there are guys who would have been finishing at that point.
Slowly getting back into CF. Sucks to see progress lost.
Fran, sub'd jumping pullups and 65#
last 8 thrusters I had to ditch the bar and go with two 20# db's.
Fran, Fran, FRAN!! The lady you love to hate.
4:49 new pr. old one 4:58 Not by much but hey i'll take whatever she gives me.
Get Fit, Get Trained & Go Hard!!
I get palpatations every time I have to do this WOD.
as r'xd 8:40 (new PR!)
the 1st 21 pull-ups still kill me, slowing down the 15 thrusters.
#288 bg1968, I believe that link doesn't work
M/23/175 First time doing Fran, did as rx, 12:03. Thrusters slowed me down a lot, not used to doing them yet.
What is a heavy fran?
I'm new so I "cheated"...38/F/175/5'7 1/2"
3rizer jumping pullup and 65#
back on the pullups after a week rest. a little tender still but I got thru. 13 min
as rx'd 4:17
My last PR was just over 6:00 so i'm pretty happy, i don't have a full sized pull up bar (i just put a 45lb bar on the top rack on my squat rack) so it's hard to kip with my knees bent the whole time but i really want to learn the butterfly kip.
i have never thrown up during a workout, i've passed out a couple times, but i thought for about 10 minutes after that i was a ticking time bomb. haha, what an awesome workout.
thrusters were unbroken, pull ups were. need to work on that.
5:48 as rx'd
rested a bit, 30 seconds longer than last time
As Rx'd (love those words!) 6:38. All pullups to CrossFit Games standard, 7-7-7 rd 1, 5-5-5 rd 2, all singles on round 3. Thrusters unbroken except middle set was 10-5. So happy with this, this is almost SIX MINUTES faster than my last as Rx'd attempt, almost as fast as the attempt I did with 70 lb. thrusters and jumping pullups! The first time I attempted this in April 08 it was one of my first CrossFit WODs, and I was unable to complete it. How 'bout them apples!
Feeling under the weather...my first time THROWING up after WOD!!!
as Rx'ed Terrible time
controversy controversy controversy
read that article on t-nation
pretty interesting, and not to bias a view
crossfits still #1 in my book !
cant wait for fran later ! ! !
As Rx: 3:54
Previous PR was 3:58
FRAN AS RX'D TIME: 5:22 BIG PR!!!!!!!!!!!!!!!!!!
21-15-9 REPS OF...
95 POUND THRUSTERS BUTT TO 20 POUND D-BALL
PULL-UPS KIPPING CHIN ABOVE BAR
FRAN ON FIRE TIME: 9:54 9-15-2008
HEAVY FRAN TIME: 8:01 11-12-2008 COMMENT# 31 VIDEO
FRAN ON FIRE WAS IN FULL TURNOUTS ON AIR. FIRE GEAR WERGHT WAS 50 POUNDS EXTRA WEIGHT.
NON OF THESE TIMES WERE QUITE DOUBLE MY REGULAR FRAN TIME OF TODAY SO I THINK I'M AT LEAST CONSISTENT.
NOTE: MY PERSONAL WORST REGULAR FRAN TIME WAS OVER 7.5 MINUTES IN SAN DIEGO...IT WAS REAL REAL EMBARASSING BUT WHEN I SUCK I SUCK ALL THE WAY!
RURAL/METRO FIRE DEPT.
d - 30m/172
3:00 as rx'd (pr)
thrusters to med ball, which i normally don't use...made me realize how much deeper i typically go...hip still below the knee so i'll count 'em
j - 34f/125
6:33 as rx'd (65#)
1st time Fran, 14:40 as rx'd. Felt like the tanks were empty from the start.
as rxd 455pr
I've been in the field for almost 10 yrs and from having every "worth while" cert and a degree, i've never seen a program with such extensive educational materials available. The level 1,2 and 3 certs lock down virtuosity. The supplemental certs cover everything from nutrition, to olympic lifting to running. I teach for another well known, well respected cert and we try to cram in all in,in one weekend. other certs just let participants study and then take a test, that's it. crossfit provides countless amazingly detailed, biomechanically sound journals written by super resepected and world renowned professionals, Not to mention all the videos that focus solely on technique. Like anything else in life, you will only get out of it what you put into it; but crossit does the best job i've seen in making the materials and continuing education available; and at no cost i might add. all the other certs charge out of the a$$ for ceu's. much love and check out the field so you atleast have a leg to stand on before copying and pasting criticism. one love.
Time: 6:05 minutes
subbed 65 lb. thruster: 5:38
1:14 off last time
85 lb thrusters
as rx'd 5:27
Just had an out of body experience. I watch myself lying on the floor, breathing.
Hey Freddy C. how are you switchin up Fran this time?
8:23 not rx'd(all sets broken)
as rx'd 4:50 PR by 4:07 I am stoked
thank you crossfit!!!!
Subbed 80 lb thrusters
First time timing Fran. Been with Crossfit for just about a month. Can't wait to shatter this next time.
I couldn't make it to the gym today. Not because I'm scared but because of a school function. When the time comes I will do this lovely WOD again. Sweet time Bionic and hardcore handstand Gillian.
Argh, I can't believe I ever got down to 6:00. Subbed 85lb thrusters. Avg HR 178, peak 188, rec. 51. AWESOME JOB! Calgary Colin.
CFWU (3 Rds of stuff)
Some K2Es, Benchpress, 1000m row, 2 PAC laps 1:27
9:41 as rx'd
as rx'd for women w/65#
Not a pr, happy I did not freeze to the barbell in the freezing cold garage. At least the pull-up bar is wrapped in tape so it was not as freezing.
9:40. coming back after 2 weeks off crossfit due to tweaking my knee. over a year straight of crossfit feels undone from just a couple weeks off! I almost feel like I'm starting from scratch
CFWU x 2
Fran as RX'd
Fifteen seconds slower than my PR. Guess going out drinking last night rears it's ugly head.
2nd Fran 7:14 as RX'd. Both sets broken. PR by over a minute! Still kinda shaky an hour later.
First time doing Fran.
9 rounds of:
5 Thrusters (95# for first 5 rounds, 75# for last 4)
Yikes. PU's really limited my time in latter half of the workout.
Fran as Rx'd in 5:18, :26 off my PR.
Did PR a 500m row in 1:49 though.
Bobby #220-This is the beginning of my 4th year doing nothing but CF. I have no real training besides voraciously consuming what's offered free here on the site. I can only imagine how much further along I'd be if I'd been to any of the certs. And for the record, I've faithfully followed the WODs and have suffered NO notable injury in the past four years.
7 seconds slower than last time. why?
321 GO 321 GO !!!!!!J****s f***ing christ get something new to say...by the way FRAN 10minutes
#262 cole you need to move to gadsden so we can train together
4:14 as rx'd, miles off my PB so might as well be 10 minutes. As soon as I knew it wasn't happening today I mentally shut it down.
Had the mojo flowing in warm-up and was pumped for some Fran but I bonked like no other about 8-9 reps into the round of 15 thrusters. I flew out of the gate with the 21's but I must have gone too hard, which was the gamble I was willing to take. 15's were slow and the 9 thrusters were actually broken, which hasn't happened in probably a year.
Just another WOD to show me where I am, still fighing my way out of the basement.
PR by almost 6 minutes!
fran in 2:42
19:15...im newish to crossfit so yeah. 95 pound thrusters don't exactly come easily to a 5'8", 145 pound male.
Great pic! Wish I could get a handstand to look that great! We did Fran on Monday...new PR of 5:36...gotta get it below 5 though. I'm trying to stick to the Zone as much as possible but having a hard time coming up with a variety of things to eat.
5:55 as Rx'd
Been sick for almost 2 weeks now and my inability to get oxygen because i can't breath is hurting my times. Gotta get rid of this bug...
Second time going fran, got 10:30 last time
Some extra stretching
As RXed, 3:30!!
I love seeing great improvement, had to break up the first set of thrusters for a second, and had to wait on a guy who hogged the entire pullup bar for about 10 seconds (an hour in fran time) so i'm shooting for a relatively easy sub three next time.
FRAN (THE OTHER "F" WORD)
5:27. AT LEAST THAT IS WHAT I SAW BEFORE I FELL OFF THE PULL-UP BAR AND PASSED OUT.
One minute slower than my PR. But I wasn't expecting to break any records today after doing Mr. Joshua yesterday and Tabata Something Else with 5x3 Deadlifts the day before.
800m WU run
CFWU 15 x 3 (sit ups, 20# good mornings, 5 x 2 PUs, 10 push ups, 10 x 3 ring dips)
“Fran”: t = 8:47
-8C out! Brrr!
well fran kicked my butt hard. i completed the first round with 110lbs thrusters and then some crappy form pull ups! then i did 5 thrusters and 5 pull ups. almost lost my lunch. took a pitiful 21m29s horrible i know
Fran--85# 9:10 PB
First Fran, 1st WOD as Rx'd, on my 3rd day of it. 9:09 puking time included.
Crap--I'm old, and out of shape.
did 10-7-4 with 45 lbs (ie. just the bar). If not for the pullups I'd have tried the full one, but I would have been there all day if I'd done that.
12 minutes later still breathing funny.
fran kills me.
i didn't think i'd get a chance to go to the gym today, but found myself there. however i shouldn't have b/c i wasn't dressed appropriately. i got through the 21, then got down to start the 15 and my 13 year old work jeans, split. so, i didn't finish.
thats ok. i am opperating at about 45% today due to a house remodel, and 4 sick kids.
Shaved 2 minutes off my first effort on 10/27/08.
I reduced the load to 65 lb. on thrusters, but it wasn't as bad as I thought it would be. Next time I'll up the load.
5:56! I gotta find a rhythm with Pull-ups! Thrusters are getting way easier than in the beginning, but pullups are still a weakness for me!
as RX (PB) at 6:32
First Fran: 12:42
Used 50# DBs - no barbell
First attempt at Fran as I have been doing crossfit for the past 3 weeks. I performed it as prescribed but it took me 15:21. ABSOLUTELY BRUTAL!!!!! Perhaps I should have scaled it down. Ah well too late now, at least theres plenty of room for improvement.
Previous PR: 4:59
Today: 4:20 New PR - Woo Hoo!
Sub 4:00 is within reach
3xCFWU, fewer pull-ups
40 kg thrusters
last time was abt 17 min, with 37,5 kg thrusters
Also, today I found two other guys doing the WOD at the same gym. Really inspiring!
1st time doing 21 thrusters straight through.
After one month of Xfit, PR by 3 minutes and 30 seconds. Literally wallowed around on the ground for about 5 minutes afterwards trying to find a comfortable position to recover. Spent next 30 minutes explaining Xfit to the many curious onlookers at the gym. Nothing like a 5 minute workout that takes 5 hours to recover!
I did this one last week for crossfit infernos WOD. Pr'd at 4:20! And that was with a gnarly hangover!
Had to do Assisted PU's. I suck at PU's!
4:02 New PR. 18 Seconds Faster.
#152 Bill Freddy is a monster but I think Khalipa is hitting a sub 2:30 Fran now, I know Freddy can hit a sub 2:30 he just need a couple beers (no joke)
Did a workout that used the same groups as Fran yesterday, so I made up Lynne instead
Lynne (done continuously)
7:22 - 3+ minutes slower than PR. Took about 3 weeks off CF because of sore knee and shoulder and focused mainly on running. Zero energy when I got back into CF today.
9:03 scaled to 12-9-6
7:11 @ 9-6-3
Performed in two back to back sets
done it yesterday in 12.17 mins it was my first ,
today i did it after my rugby training in 10.07 mins 2 mins
the first meeting was like hell damn but i kinda love this girl and next time it is a new pr with her
As Rx'd 8:35 (I think- I did it this morning and may have been 7:35 but I distinctly remember looking at the clock and seeing an "8" in the minutes, so I said 8:35). This is my second time with Fran- a nice improvement from ~14 minutes on my first try in September.
As Rx'd: 5:28
40 secs over pr and first time over 5 min in a while. Must be due to the 200m intervals I did this morning....I guess that is what I get.
Fran is a great WOD/hard but very overrated.
Defiantly a lot of other CF WODs that are harder.
First Fran Last Spring...around 12 minutes
then as follows..
this time as rx'd
next time I'm shootin for under 4....this goes to show how motivating this stuff really is...you just keep getting better and I love it...
@ work, Firefighter Fran, 95# Thrusters, full bunkers, on air, including gloves, 20:37...Brutal workout, facepiece was limiting my ability to hip drive the bar overhead, gloves were super slippery for pull-ups, 1 at a time throughout...constantly varied, right?
I did this version, as a means to lowering my regular Fran time, toughest workout, "mentally", that I've ever done!
Just started Xfit on Sunday and have done a work out or two everyday since then. I think tomorrow is going to be a rest day!!
I did 3 "wimpy" Frans today (only 65 lbs. for the thrusters) with about 8 to 10 minutes of rest in between each time.
Fran #1: 5:25
Fran #2: 8:36 (Got held up by a guy on the pullup bar...)
Fran #3: 6:39
Not as rx'd-i only did 13 thrusters in the rd of 15, which I confirmed after viewing the video of my WOD. 4:35
Fran messes me up something fierce.
just lookin at posts, it seems like everyone's Fran times get better in about the same increments...interesting. Like from 12 to 6 to 4? any explaination all you crossfit experts?
As rx'd 3:52 (last time 4:48, PR by 56 sec)
Pukie met up with me after this one. I anticipated he would show up so I kept the garbage can beside me the entire time.
33 yom 220 bwt
wod as rx'd
time 4:14 new pr by 1:40 from last time.
Super excited about this time and can't wait to try and get sub 4.
Fran with 88lb thrusters: 8:30.
First time under 10 min, thanks to Sean, a Canadian I met in my Globo gym in London. Props to him for managing 7min 30 with a 99lb bar.
Wow, biceps felt trashed for 45 min afterwards, like a boxer had whaled on them for 5 minutes. Really thought I might have rhabdo at the time, but significantly better now.
Won't be anywhere near a gym tomorrow, trust me.
Anyway, THANKS COACH!
Fran as RX
6:05 PR by 24 seconds
Started this as Rx'd. after 8 had shooting pain down back. dropped to 85 # and finished.
Reg and Kip pullups
much pain, but last time I did this was in May and only did 75 # and Jumping PU in 7:37, so I am happy with my improvment there.
What's up everyone. Just started CF a week ago after reading about it on a survivalist board. I've been looking for something like this for a while but it's been tough starting out with no weights and no gym (yet...)
So for my Fran today I did thrusters with a whopping 1# broom handle--at least I can practice my form (lumbar tucked etc.) before moving on to real weights. Rocked strong and fast on all the pullups, afterward continued back and forth with boxjumps/broom thrusters and pullups, tacking on probably 40 PU's and 80 bj/bt's.
Hey, it's a start.
3:20 some thrusters were a bit shallow.
9:51 (PR) Second time with FRAN. First was around 20 min so shaved 10 min. If the trend continues should be around 4 min something for the our next date. Thanx CF 3-2-1 GO.
but im only 15
Unbroken thrusters and no jumping pull ups. A little slower than last time but an improvement nonetheless.
11:54 as rx'd. Getting better.
fran as rx'd
first time doing unbroken sets of everything, and PR'd by 18 sec, so its a good day.
a question to people who use kgs rather than pounds; do you use 42.5 or 45k? 95lb is about 43k so which way should i go?
30yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round. Thruster 45lbs x 5-5 65lbs x 5 80lbs x 3.
As Rx’d: 7:52
Foam roll after
Compared to 080915: 7:29 PR
What the Fran? That Fran-ing sucked. What the Fran is wrong with me?
2nd Fran-ing time I've done this workout and still got
As Rx'd: 7:47 (pr)
3:36 as rx'd (at the academy)
... continually getting slower...
It depends what you mean by "hard."
I don't think any other workout has the ability to trick your body into doing what seems like more than it should, hence inducing ramping feelings of agony afterward.
After most crossfit workouts, I feel exhausted and beaten directly after, then slowly recover. With Fran, I feel immobile afterward, but not in serious pain. 5 minutes post-workout I feel worse, and 10 minutes post-workout I feel even worse. It's like my body is catching up to the overexertion well after the fact.
It is for these reasons, and the anxiety over beating my previous time by a few seconds, that I dread Fran more than any other crossfit workout.
5:00 or better next time.
My first RX'ed Fran - 8:27
I'm pretty stoked.
My first fran was last time and I did jumping pu's and 65lb...
7:07, PR by 3 minutes!! and yes I still know it's slow LOL
12:55 (pr by 1:40)
goal is under 10 mins. 2nd set of thrusters was tough.
Chip away at the stone.
as rx'ed: 10:38
About Thruster number 18 or so, I started seeing double and stepped out back for a second. I didn't shake hands with Mr. Pukey, but I was in the same room with him today!!!
I'm happy with that. Better than last time!!
3:22 as Rx'd
had some left so put 135 on bench
50 reps/50 situps
46 reps/46 situps
33 reps/35 situps
all reps were unbroken
M/6'3"/217#/24 yrs. old
Strict pullups (globo gym now forbids kipping)
still a PR by 1 minute but...ehhh
7 minutes. didn't feel good with this one, back is still sore from the deadlift workout the other day.
First Time, it was horrible, and great at the same time. Can't wait for this to come around again!
3:38 as rx'd in boots and utes.
As RX'd Boots and Utes 4:55
As Rx'd 7:30 previous was 8:15
Used 80# - Still Rehabing my shoulder
6mins 35secs (PR)
Beat old RX'd PR by over 3 minutes.
Sure I used 15# less, but I still feel damn good about that time.
Only my second Fran, beat my old time of 6:57
cut the thrusters down to 15-10-5 at 80 pounds
80 lb thrusters
Did 12-9-6 kipping pull ups and the differnce jumping.
Improved 40 seconds from last time and increased thruster weight by 5 lbs and upped the kipping pull ups to over 60%.
As rx'd 7:12
My PR is 4:19, I just was not feeling it today!
i've never done a fran before and i'm pretty new to crossfit. would it be ok to do fran with 75 lbs instead of 95lbs?
Warm-up: 3:02 row (680m); CFWU (minus pull-ups & dips) 3x11.
As Rx: 4:21
Cool-down: hamstrings stretching.
Off PR by 1:20. Thrusters to 11-inch box. Strict pull-ups. Prob won't see a sub 3:00 until I have a place to do kipping PU instead of strict dead-hangs.
Fran as rxed
7:34 pr by 5 min or so
Fran as rx'd: 6:27
Henry, with iffy pullups: 14:30
David with 65 pounds and iffy pullups: 19:25
Rx'd 4:10. Gaucoin, did the same thing you did. Came out hard on the 21, all unbroken, and then bit it around rep 8-9 on the set of 15. Grip was shot too, felt like I was gonna fall off the bar on the PU's.
for me, making it through the round of 15 unbroken will put me into the low-mid 3 range.
Something to work for next time.
Pleased with the effort, felt completely smoked afterward. Probably shouldn't have gotten on the motorcycle afterwards.
First fran with butterfly pullups. Finished as Rx'ed at 3:02. My lungs hurt.
24 M 6' 175
As rx'd: 4:12 (PR)
obs: unbroken until 11th rep of thrusters in the set of 15.
goal: Under 3 mins and complete workload without a break in the flow. funny, had a feeling this was going to come up just moments before looking at the .com last night...getting a feel for the programming I guess? enjoying it, thanks coach
6:01 as rx'd. pr.
As Rx: 4:03
I am just curious what advice anyone getting times down around 3 minutes has. Does it come down to technique after a certain point? How much does using a medicine ball to gauge depth and doing butterfly pullups shave off? Also, has anyone had succuss with doing heavy fran for a few months and then coming back to fran? Thanks everyone.
22 / M / 5'9" / 125lb
My first Fran. Scaled the thrusters to 70lb. My hand actually started bleeding halfway into the 15 set. This kicked my ass. Good times.
As rx'd: 5:10
I dread this one all day long, and then I do it, and I remember precisely why I dread it.
More better faster
#65 2 weeks into crossfit and a sub 4min RX'd Fran. Bullsh$t
9:50 fran, our first date. She is smokin'!
Found CF on 11/13. Started with Jason. Training for Seattle firefighter stairclimb in March. Using CF with a few CFe's thrown in. Best I have felt in years
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Post time to comments.
First time ever as Rx-hooyah!
12:14- a long way to go, but not bad for a 62 y/o
7:58 (missed PR by 20 secs)
Man I don't believe half of the stuff that is posted in here unless you got a video to back it up you might as well said you did fran in 10 seconds #65
I always get nervous when I have to do Fran...weird!
4:43 (pr by 4 seconds)
Didn't feel like I was on track for a PR. Lungs on fire!
A lot of awesome times posted today. Keep up the great work!
Second Fran- First Fran was 16 minutes in Sept!
Muscles were failing after sets of 7. Look to shave off 5 minutes next time.
3:55 as rx'd (PR by 2:06)
Finally! Sub 5! I remember back when I couldn't do this as Rx'd.
All pullups unbroken. Gotta work on getting those thrusters down.
Gave Heavy Fran a try:
135# thruster +
45# weighted pull-up
8:23 as rx'd
second time with this one, kind of hurts, I can power through the thrusters with my leg strength but pullups need lot of work, can best at 13 on first set, willing to put in the work to see results, yeeeaaahhhh!!!
First Fran ever. As Rx'd
As rx'd: 4:15 (PR)
Fighting for that sub 4min Fran..
Feels like it´s possible :)
Thanks for a great site and great cummunity...
Harder, Better, Faster, Stronger..
Took a week off during Thanksgiving, bad idea
Not as rx'd: 85 pound thrusters
Didn't get sub 4 as I was hoping for. Two weeks off of pull-ups screwed up my technique. Not sure if I will ever get sub 4. Just keep working
As rx'd 4:47 PR
4:56 old PR
Fran as RX'd
Last time was 5:55 with jumping pullups. Did normal pullups this time. Really slowed the time down.
31yom, 5'9, 160#
7:00min with strict pull-ups. I still can't do 21 thrusters in a row!
this one hurts
I have a question/comment relating to the "Idiot suit" video. I have very little knowledge on the Zone diet. In the video Pat says occasionally he will try to lean out by dropping fat blocks. This causes lack of energy so he adds them back. My question for Pat or anyone else on the Zone is why not leave your fat blocks alone and drop carb blocks? Has anyone tried this? Again, I am not claiming to have knowledge on the Zone, this is just a question and I could not think of a better place to ask this question.
Comment #779 - Posted by: SWA at April 1, 2008 9:08 AM
#401 TH - I use 40Kg with a couple of 2.5# plates. It's 93# which I figure is as close as I can get without going over the 95#.
CFWUx3x15 (except 2x5 pullups)
1:53/2:55/1:46 = 6:35 total (75# PR by 0:25)
5:12....can't seem to get under 5 minutes. The pullups kill me every time.
Anyone have any good tips for strengthening your grip? My grip gives out on pullups before anything else.
third round thrusters looked more like push press
form needs work
WOW!! I rested much less than last time...... still think I could cut it to sub 4 if I get in better shape....
Anyways got a 4:37....
over a 3 minute improvement (8:09 last time)
31yrs M 6' 215
First time doing this WOD
6:42 first time on this WOD. Still lacking stamina and endurance in later rounds but throughout still need to figure out the best way to improve my pullups. It was a smoker and I keep loving it. Great job everyone.
First time I did this was in September, my second week of Crossfit.
I scaled to 75lbs and got a 13:10.
Today, a few months later, I did it as prescribed in 7:30!
I don't usually post times on here, but I was so proud of that! Once I get kipping down, I think that will drop at least a minute and change.
Sub 5 next-time?!?
5:25 as recorded
comment #466......chalk :)
I ,like the idiot I am, in my early morning stupor after reading the WOD post missunderstood.
Fran X 3, yes your read it right 3 Frans
Thrusters (75 lbs) 21/15/9
pullups 21/15/9.....X 3, yes 3 rounds again....idiot
13:29 averages out to 4:43 (PR is 3:46 first rnd probably close....again idiot...3-2-1-done
Second time doing Fran and can't believe how much pain can be crammed into such a short period of time.
Previous result = 5:29
Todays result = 5:21
I can't believe that I actually look forward to this workout. I try to tell myself that it is only 5 minutes of pain, but in reality it feels like 5 hours. CrossFit Rocks.
3:34 as Rx'd new PR.
The thrusters still kick my a**!
As RXed 6:24
PR by 1:36
As rx'd: 4:51
Made up Nate
17 rounds plus 1 HSPU
hope for 20 next time
06min23sec....PR by 1min14sec
CFWU x 2 (dips on rings, GHD SUs)
As RX'd: 8:08
Form on thrusters is still awful, in that I don't remember the movement is supposed to be explosive till I've already fatigued my shoulders/triceps. Maybe a heavy Fran next time will teach me to do the movement right. Also tried butterfly kipping...no success yet (thus no time saved over regular kipping PUs), but I'll get it figured out.
cfwux3 light dips/PU
as RX'd 10:12 (missed PR by 0:35)
as rx'd 3:31
The answer to your question could be quite long and scientific, but the short answer from a Zone standpoint is the protein and carb blocks (ie grams) for the day are determined by lean body mass and activity level and are used to balance the hormones that regulate glucose metabolism. Fat is essentially hormonally neutral and therefore can be added or reduced with less impact on insulin/glucagon regulation, but add calories and therefore energy to be readily burned during wod's. Most Crossfitters use a 3x fat quantity on a maintenance Zone so cutting fat blocks will allow the athlete to consume more body fat as an energy source, without disrupting the "homonal carbeurator", as Dr. Sears puts it.
However, some useful techniques taught by Robb Wolf are to: 1. Cut carb blocks and add 3 fat blocks per carb block to reduce overall carb intake while maintaining energy consumption and 2.Shifting 50% of ones daily carb blocks to the immediate postworkout meal in the form of dense carb sources like sweet potatoes and bananas, when muscle recovery and protein metabolism is maximized by carb loading.
Hope that answers your question, but honestly I'd suggest reading the crossfit journal articles on Zone meals for an overview, and visiting www.robbwolf.com for other excellent resources.
5:20 (last time was 5:03)
Just getting over being sick - there's always next time...
FRAN as RXd
6:08 (PR by 40sec)
my forearms are ACHING (as are my shoulders/legs)
Please excuse the poor grammar in my post, it should read, "when muscle recovery and protein metabolism ARE maximized by carb loading".
2.5 mile run...then
8:29 previous time
PR stands at 3:40. fatter bar slowed me down tonight. Times have been slowing down.
"Anyone have any good tips for strengthening your grip? My grip gives out on pullups before anything else."
Comment #466 - Posted by: Dave at December 3, 2008 4:36 PM
This may seem like lame advice but I believe one of the best ways to strengthen grip is to practice your deadlift.
I am not a particularly stron person compared to others at my weight but I consider the Deadlift to by my best strength exercise. I also NEVER fail any exercise due to grip issues. (I used to before I did Deadlifts!)
Do them raw, meaning no gloves or wraps and both hands overhanded (pronated) until you reach failure. Use chalk as needed. Once you reach failure that way then use an alternating grip- one hand supinated (palm up) one hand pronated (palm down) and switch every rep or every set.
You will build great strength over your whole body and your grip will eventually turn into a vice! (If you can overhand grip a bar with 400lbs on it then holding your bodyweight on a pullup bar gets pretty easy!)
One other approach: I have a competitive powerlifting freind who gets in a squat cage and sets the safety bars just below waist hight. Then set the olympic bar on those and LOAD UP! You are only lifting the bar an inch or two and standing with it as if at the top of the deadlift position. Since you are not moving the bar very far you can probably hold a lot of weight this way. Hold overhand till faiure a few times then alternating grip a few times.
Sorry I got so 'wordy' everyone. Hope it helps.
Didn't shatter any records with a 7:03, my pr is some where in the 5's but for the 1st time in a long time I got that rush I live for and I am sure we all live for.
#484 Jay M
dude thanks for answering that question, i was wondering the same thing. that whole hormonal system is just over my head, but you seemed to make it seem simple and understandable. thanks for helping a meathead understand. I always like reading your posts, they remind me of my old Coach, straight forward and clear.
Fran 5:15 (pr) that one hurt!
as rx'd, 6:39 (new PR by 35 sec's)
Time: 3:50 as rx'd. Tied my fastest pr. This one hurt me. Man!
7:55 (1st Fran)
Did a hopper deck workout using the Fran movements instead.
25 thrusters (95 lbs)
30 pull ups
Fran, what a LADY
janet f/49 65# thrusters and assisted pull-ups
Scott m/48 95# thrusters and asst. pull-ups
Can't give any more info Forearms are on fire.
First time Fran as rx'd
13 minutes, first time doing fran. Hope to see big improvement next time this comes around.
5:30 huge improvements from where I started
wanted to do a good workout instead, so did deads/bench/cleans x10, 9, 8... 1
17:13- commutes between stations added a significant amount of time, but also gave me a breather between lifts, so only suffered a few broken sets with 3, 4, and 5th sets od deads. 14 secs off personal best.
Jay M. in SC.
Thanks for that post. You answerd another question I had too.
It seems breads/juices/bannanas are frowned upon but I know from my old bodybuilding days that post workout recovery is much faster with a bit of simple carb. (If I get it fast enough right as I finish working it helps stave off pukie)
PR by 5 min.
Used 70# curl bar and subbed jumping pull ups on an exposed I beam in my basement. Finished in 6:44. Good times fersher. Hope to do try her Rx'd next time she comes around.
Almost threw up in the gym.
29 yom, 180 lbs
4:00 (pr) as rx'd
used 65# for the Thrusters
2 month anniversary of crossfitting and my first Fran! I have been anxiously awaiting our first date and she didn't disappoint, although she may still be too much woman for me. I'm persiatant though, just ask my girlfriend.
Fran as Rx'd (21,21,15,15,9,9) except 85# (all I have at home) and dead hang pull ups.
28 minutes, my first Fran.
85# is my 1RM for shoulder press, so I really had to use legs for these. Lots of walking around recovering. Pull ups seemed to get easier?
It helped to see that other folks new to this sort of lifting got long times too.
Fran as Rx'd, 11:57, a PR for the proscribed weight by more than four minutes -- and nearly a minute better than the last time this came up, when I scaled the weight to 85 pounds.
I managed that time despite doing "Tabata Something Else" yesterday.
I'd keep with the Crossfit program even if I didn't improve my time today. But, man, a new PR is such an ego boost that it's not even funny. Next time, I hope to hit less than 11 minutes, and then less than 10, and then ...
I have now been doing Crossfit for 1 month and will never go back to any other form of lifting/working out.
missed the last two or three frans. thrusters felt heavy, but pr'd it.
4:52 pr by 19 seconds.
gonna zone off 15 lb after the holiday and see what that does.
#518 Same with me. I've been on about 3 weeks and will never do any other for of weight training. CrossFit is a different breed. I look foward to checking the WOD every night now.
My first Fran. I'm having trouble typing because my forearms are so pumped (not used to that many pull-ups). Only my second week on crossfit. Loving it.
Thrusters at 90# (only had dumbbells)
Pull-ups kipping (most of them)
Had to rest on the first round of pull-ups and the second round on both. Made it through the third one. Next time: NO breaks, less time!!!
George, you essentially did the work out twice man.
1st round is 21
2nd round is 15
3rd round is 9
7:07-Over 1 minute off PR. Thrusters were more like front squats with push presses. Aiming for sub 6 next time.
Holy Crap... that was my first Fran, as rx'd: 9:48 I hope to be under 7 min next time it comes around.
11:29 First time able to complete to prescription. May not be a great time to you, but I'm impressed.
I forgot to add the 3lbs on either side (I use 10 kilo bumpers) to make 95 lbs. Do'h!
10:44 as Rx'ed PR!
9:35 Thrusters @ 45 lbs
as rx'd 6:53 (PR)
really happy about this since I just got back a week ago from 30 days off
7:10 as Rx'd. Took it a little easy on Fran today. This was my first WOD in a few weeks.
HFD A Platoon, Bayview
5:26 felt like crap
first time fran, did well, definitely tried to concentrate on form vs. speed at the end.
13:51 very tough.
3:45 as rx'd PR by 32 seconds
Did "Fran" with men wt (95#) today!
cf w/u with turkish getups
Shooting for under 10.
Little too long of a rest period before last set of pull-ups.
Thanksgiving break really set me back!
did the first set and then got a fire call
I am happy because I had already had started
4:12 as Rx'd
Barely a PR though - only by 4 seconds. I've improved by only about 20 seconds in the last 8 months. Pullups on the second and 3rd rounds continue to be the biggest problem - can't hang on the bar!!! Thrusters were more difficult this time than the last two Frans also. Gotta get better rest and better focus on the diet.
Next time under 4:00 or else...
First time doing it rx'd
my first CF workout ever. . .!
Fran w/ kipping PU - 5:25.
seemed like it took 10min to catch my breath on the elliptical after i finished.
Nice work Dave (and Belinda too)!
6:50 and every second hurt tonight, but i feel better now that i did it
That's awesome, well done!
Me: 42yo/M/5'10"/175 pounds of post Thanksgiving flubber... 5 pounds of pure fat belly over Thanksgiving... man that tasted great.
Warm Up: Some pre Fran procrastinating consisting of some stretching, pull ups and light thrusters. I can't believe that I am still sore from Tabata Something Else, I think that I'm over training...
WOD: Fran 8:04, over a minute and a half slower than my PR.
Cooldown: Some loud sobbing lamenting the fact that not only did Fran beat me today, so did my beautiful lady Lysa :>) At least with Lysa when she spanks me at the gym I get to spank her back later :>)
Have Fun, Train Hard,
Fran as rx'd
PR by 3 minutes!
Soooo, this is my first post in about 4 months. tore my rotator cuff (supraspinatus) and had surgery. old sports injury, needed to be done. 6 weeks of phys. therapy left, so modified Fran for my first one back.
pullups (towel pullup on surgery side)
25 lb. dumbell one-arm thrusters
It's good to be back...
as rx'd 6:31 (+57 secs)
I was about one good burp away from meeting Pukie...
Skipped on the Fran because hands are always a problem, as some of you have seen on FB lol...
So, instead, I opted to do
@ Conker Fitness in Oakville
100 Deads @BW
80 Push press @ 75/55
70 Box jumps @ 20"/16"
60 Sumo deadlift high pull @ 75/55
50 walking lunge steps
40 kettlebell swings
30 0verhead squats @ 75/55
20 pistols (Assist as little as needed using a ring)
10 burpee pull-ups
DIRTY. Made me realize how much I need to work on my overhead work (push press and OHS)
8:56 - PR by 6 minutes, still missed my goal by a minute and a half though, should have eaten dinner sooner than a half hour beforehand.
sub'd 85# for thrusters
about 15 minutes plus or minus
Rx'd - 10:18
First time with Fran. My wrist hurt while doing the thrusters. I believe I'm doing something wrong. Any suggestions?
First time on fran, god I hate those thrusters....
10 min. flat, to the second.
no kip pull ups
7 min flat
90# DB thrusters, 45# DB's, otherwise as RX'd
All pullups unbroken.
34 seconds off PR
3:30 off of PR
Just getting back in after being sick
7:05 PR by over 3 minutes
M 38 185
CFWU as Rx'd
6:33, minute off my PR, better luck next time
14:45 at 7200'
used 45# cheater weight on pullups
First time doing Fran. Wow! I now know what everyone is talking about when they say how challenging this is. My sets were pretty broken, but I finished the exercise as rx'd. Here's the breakdown.
Time was 7:54. My form on the thrusters seemed to get better the more tired I got. I need to let the hips work from the start and not try to use all shoulders.
I started crossfit about a month ago and probably would've either finished this exercise in 30 minutes plus or not at all. There is still so much room for improvement to go, but I'm pretty happy with the results so far.
Fran as Rx'd
Pull-up bar was 30 yards from barbell...definitely noticed dramatic time difference.
What Jason means is that he "made up nate today" because he's scared of freddy coming out of retirement!
freddy - good luck bro, i'm still too scared from my last date with pukie (1 whole shrimp... intact.) to do Fran again!
navychief - Forearm pump/burn totally normal for Fran. So much grip, so little time. Ease up the grip in the front squat part of the thurster and figure out how hard you really need to grip on the pull-ups!
13 minutes. used 65/65/75# for the thrusters.
hoping this will be one of those things i look back on and say, wow, i got a lot better at that.
4:04 tied pr
7:41 scaled didn't have 95# barbell, used 2-30#KB's did 1st two rounds of pullups well, but last set was jumpers. Can't wait to be able to say as Rx'd
My first date with Fran and she was't as easy as I had hoped. Don't know if I was dizzy more from my sinus infection or lack of oxygen.
CFWU x 2
Fran as Rx'd - 10:51
I'm really tired going into it. Did the thrusters in breaks of 12 and 5. Did pullups in breaks of 8, 5, 3 and 2 Time? 20 mins maybe, I didn't look.
working on getting up to rx'd weight. Did today at 80lbs, untimed since this is definitely heavy. I tried to use 95 lbs and got through 5 thrusters. But the pullups are a lot faster.
All but 10 pull ups were jumping
Gotta get stronger on thrusters
40# weighted pull-ups
45# weighted pull-ups
Tough workout. But much different than regular Fran.
10:37 w/ mods
Used 40kg bar and did negative PUS. Even so, saw Pukie waiting for me on the horizon.
21's and 9's w/o rest
not so good on the 15's
Lite deadlift workout first:
3 x 135
3 x 185
3 x 205
3 x 225
3 x 245
Then Fran as Rx'd: 7:47. Did Tabata Something Else yesterday, so I'm pooped now.
PR - 3:22
need work on pull-ups! Was at 2:45 w/ only 9 pull ups to go and took that long to finish:(
I looked at my watch at the end of 9 thrusters and it said 5:51, then i looked at my watch again and i had accidentally stopped it, im going to guess around 7:00 though. really angry that happened because i pushed it hard. I know it wasnt any longer than 7 mins but don't want to give myself too much credit. Either way, previous time was over 10 mins so I'm pumped
need to work on pull ups
as rxd but used rings for pull ups
This time 6.19
last time 5.30
PR is 5.28
5:28 as Rx'd
Meh. Off my game today. Ah well, next time. Dug deep only to find nothing there today. About a minute or more off my usual avg.
Fran rx'd w/chick weight, 65#
Not the best I've done, but I'm okay with it ;)
(translation: didn't die HAHA)
100# thrusters (only wt bar available), all else as rx'd---8:49
Done after DAC range from 0530-1700.
70 lb w/a pullups (21 & 15), 60 lb w/a (9)
30 lb db thrusters (60 total)
Think that's a PR, can't recall
Ahhhh...I love Fran.
Girls as Rx'd weight...
Next time I meet Fran, weight is going up and need to improve the bottom part of the thruster. Staying too long at the bottom of the squat and that causes loss of momentum. Opening the hips at the top to the press really does help though. It feels more 'elastic' if that makes sense.
Inspired by a fellow CrossFItter today that has fibromyalgia and knee problems...she is there everyday at noon! GREAT JOB TODAY DEB!
PS- I CANNOT WAIT TO DO THIS WEEKEND'S WORKOUT AT MT BAKER CROSSFIT! YEEHAW!
I think I did this wrong. I did 3 rounds of fran. 27:51. A bit of pain. Was that wrong?
13:10(26 sec. PR)
Fran with 65 pds: 5:56 today...20 secs off my pr-
still felt sick for about an hour after!
2:49 (new PR)
prev best was 2:57
hell yeah new pr 4:52 it helps to have a partner pumpn you up to keep it goin because when the oxygen wasnt there it got pretty lonely. my body is still debating if i should throw up my chicken curry i had before....
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
3:38 (last few times 3:30, 3:27, 3:48, 4:04 and 3:23)
This is getting the best of me every time lately, got to try something different to get over the hump.
fran puts such fear in me, i can't even tell you.
pr by about 15 sec.
1.5 miles in 10:56 followed by -
21 65lb Thrusters
15 65lb Thrusters
9 65lb Thrusters
First time Fran...6:31 as RX'd
081203: 6:48 (3rd Fran) 23.0% Increase
080915: 8:50 (2nd Fran) 52.2% Increase
080724: 18:31 (1st Fran)
Thanks jon h, still working on those thrusters, but they'll come along. Just beginning to get back into the shape we were in before we took off on our 4.5 month bike tour.
Also, thanks Coach for showing the way.
11:47 CRUSHED my previous time by 5 mins!
6:31 Scaled 55#; band asst pull-ups on 11-9 reps
at the end thrusters looked more like push presses, so it doesnt count
This was my second Fran and first as rx'd (did assisted pullups first time around) Pr'd by about five minutes.
As rx'd: 6:15
First Fran... 65lb thruster.
7:45 -- now for the oxygen tank
as rx'd 10:24
AS RXED WITH DEEP THRUSTERS AND CHIN ABOVE BAR PULLS
10 MIN. RECOVERY LAYING ON GYM FLOOR
Fran as RX'd
new best by 1:15!!!
did fran last week so I did 7 rounds for time of:
20 squats, 12 ring dips, 15 pull ups
6:59 new PR
awesome pic! you are so beautiful and strong!!!! im your biggest fan! so inspirational.....KEEP UP THOSE PICS and VIDs-I totally get a lot from them besides the encouragement....
have fun in aussie....looking forward to training again with you!!!
get back home safe....
big hugs .....
I can't find my old posts on any of the threads. I know I scaled way back before and did the pullups on the Gravitron.
Today I used 70# for thrusters and did real pullups. Still can't kip. I'll never get it.
Fran as prescribed for women's weight
hope to get at least a 4 min PR!
good work by all...especially for the newbies-just trying it takes courage! so what ever your times be very proud of your efforts! we all started somewhere..the important thing is that you finished it!
First Fran workout...12:25.
Pull ups were no problem at all but the thrusters are what took me a long time. I subbed 45 lb dumbells for the barbell.
that was terrible.
2months off has not helped
#55 lbs PR'd Today!!!
ALL PULL Ups unbroken!
First time doing this weight 9:43
Second time doing this weight 11-23-08 8:45
Today 8:03! Yeah! when I get this under 7 min I'll up the weight to 60 and so on until I'm at Rxd weight for ladies. ;-)
Very Happy with today's workout!
Have finally achieved "Good" status for Fran- 6:57. Hadnt eaten much today, so Pukey sent his brother Heaves to pay a visit afterward. It was great...give me more!!!
M 37 5'10" 151#
Fran (scaled): 3 RFT (21, 15, 9): 2x35# DB Thrusters, pullups.
13:22.17 (almost a minute slower than my best).
Time: 3:06 (PR)
Happy with time as it's a 27 sec PB and form was pretty good (finally have depth sorted out!)
However, I really wanted to break 3 mins. Have decided to do a Freddy C and retire from Fran when I get under 3 mins. Looks like I have to go again.
Thrusters killed me from half way through the round of 15.
6:29 PR by 1:30!!
Granted this was in slacks and having eaten nothing. But it's still a regression from 5:00
I've followed CrossFit for a couple of years now. You guys rock, but this was my first attempt doing the WOD. I'm going to use CF as my regimint for this Deployment.
Tearing it up... CrossFit, Baghdad
10:44 as rx'd
2m22s better than last time. I'm still amazed at how much my times/weights are improving for the WODs, thank you crossfit!
11:11 with 75lb.
A minute faster than my last Fran and this time with more weight.
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Fran sometimes we get along great others you become the nasty bitch everybody complains about. Today you were that nasty bitch.....But I still love ya
Sub'd 65# thrusters, jumping PUs
Was aiming for <10, so pretty happy with this! Last two thrusters were rough. Previous attempt was ~6min with 45# thrusters.. getting better!
tough as hell
West Tigris--COP 828 branch
Doing this a day late...
13:30 - 115 lbs c/w on the pullups
This is 10 mins off my last Fran (which was also my first) with less c/w.
wayy off PR (7:15)
First Fran.... man I like that lady
finished as rx'd
Can't wait until next time to see how much I can improve on that.
First time doing it RX'd....9:13. I'm happy with that actually. Adding that weight really makes it that much tougher.
as rx'd, 3:54 (pr by 1:05).
Absolutely toast afterward.
Fran as rx'd
last time 6:34
another Fran drubbing in 6:47
11:40 w/ kippers
As Rx'd, but form got sloppy on Thrusters second half
Yes I'm fat and slow. But I did it (and NO jumping pull-ups this time) in 12:40. I'm improving. Slowly but surely.
Thruster 30kg and kipping pull-ups
Serious improvement on this one.
My first Fran was 17+ minutes about 8 months ago with 72lbs.
This one was 5:36 as RX'd.... Hell yeah!
30kg and band for Pull-Ups
Time 9min 10 sec
A lot slower than last time but increased the weight from 20kg to 30kg.
Need to work on thrusters.
15:32 as rx'd
Missed a few workouts due to the 4+ feet of snow we've gotten in the last 10 days...tele turns have been destroying my legs.
Pull-ups with a green band, then a black band, kipped for the first time during second and third sets.
I did it again, PR of 3:54 I did it at central fire station, I even had to run from the pullup bar back to the weight room to do thrusters.
I beat my PR by a minute, I quess taking off 5 days and eating what ever I want. (crab) can really help.
I am going for under 3 minutes next time.
194 lbs 29 yrs
Aka Tito, (kirk Rangel)
"Triathlon Thursdays" with my workout group
worked Fran into the middle
Fran - 85# thrusters, then as rx'd - approx 9:30
thrusters to a box at knee level
pullups standing start no kip
3:34 pr by 17 seconds
Without internet for 4 days, and with only 3.5 hours sleep over 72 hours, we randomly decided to do Fran before crawling into our sleeping bags.
6:49; last was 5:08 only 30 minutes after doing The Chief. The last few days definitely hurt, and the room started spinning shortly after finishing.
95 pound Thruster (knee injury, sub with clean & jerk)
Pull-ups (butterfly kip)
bum knee means no leg work that involves bending it with weight on it.
15/12/9 w/135 strict press/strict chinups.
22:00....that sucked worse than i thought.
I spaced out and did bench presses instead of thrusters
5 minutes on rower.
Soulsurfer #385--Fran gets exponentially faster when you start cutting out the amount of time spent resting. Getting in CF shape, as opposed to "normal" endurance or bodybuilding shape, has a quick learning curve--hence the rapid 12 to 6 to 4 improvements. I've got a feeling cutting another minute off my current 4:38 will be more of a struggle though.
Dave #466--Heavy deadlifts and farmer walks will improve grip. So will rope climbing, pullups on thick or rotating bars, etc.
as rx'd 9:31
First time not using a med ball for depth check, which means I got much deeper on my thrusters. My legs feel wrecked! Thrusters unbroken, but my pull-ups were a mess.
7 min. Awful. 1:30 off PR.
Rx Fran - 7:37
Previous time was 13:39 - with 65lb thrusters...
So although it was a huge improvement, I still have a ways to go... I'll tell you, my lungs hurt more after this workout than any workout I've ever done in my life - It literally took me close to 90 min to recover back to normal vitals....
9:51 for PR
3:57, 10 sec. slower than PR, but goal was to do all unbroken. Almost made it, all thrusters were unbroken, but grip failed and fell off the bar at 11 of the 15 set. That slowed me down a little. Used lifting shoes this time, felt great.
110lb thrusters, scaled up to my body weight
as rx'd 10:19 pr
Last time 13:44. Shooting for under 10 min next time.
8:17 as Rx'd.
New PR by 2:29! Huge improvement - significantly closer to my sub-5 goal.
8:10... not too bad since I haven't done Crossfit in over a year. Been working out, just not crossfit style. Trying to ease my way back into it though. First set of pullups was unbroken, but not after that.
12:21 as rx'd (weak from being sick for last weak and a half)
Not as fast as I hoped, but it's a PR by 2 minutes. Hope to do it in under 5 minutes next time!
Thrusters 21 and 9 unbroken - 15 took a break at 10.
Dead hangers broken as needed.
OK... here's a question for all you bionic people with 5 and 6 minute times...
I go all out until I can't go anymore, then I rest until I can go again. Should I be slowing the pace down a lot instead and trying to go steady?
Or does this just take a long time to come around?
Con't from #705...
Upon checking the past WOD, my previous time was 13:58... so that IS an improvement... and I did NOT feel strong today. Still... I'm twice as slow as a bunch of these guys! Geez!
3rd week of CrossFit, 1st time with Fran. I thought "this looks like an easy one". I was wrong!
As rx'd: 10:43
It was the thrusters that got me, had to break the sets of 21 & 15 but did get 9 unbroken.
7:47 rx'ed and a new pr
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
7:01rxd, previous time 8:08
11:30 w/ strict pullups, all sets broken
I reckon kipping will speed this up a bit, but I got a long way to go to sub 4!
this is always killer. I think it takes me longer to recover than to do the actual WOD.
2 weeks on CrossFit and I love it. Started Zone diet today!
Thrusters were 25lb DB's 1st 2 sets, 30 pounders for last set (5 reps then F)
Pullups were on a gravitron machine. 100 lbs assist for the 21s & 15s, 90lbs assist for the 9 (8 reps then F)
Really disappointing Best Fran time was 4:54
First time Fran, as rx'ed:
As Rx'd (A few thrusters were not as deep as they should have been I'm sure!)
8:40 - PR by just over 3 minutes from last time
Natalie - f/28/5'2"/168 (Newbie)
9:45 - Sub 30 lb thrusters and jumping pu.
5:59 - Sub 30lb thrusters and jumping p/u
Shaved 2:30! Not bad for very early on a very cold and snowing morning!
I did 65lb thrusters and had a little bit of jump help with negatives on the pullups for the 2nd and 3rd rounds.
I'm happy with my thruster performance, I should up it to 70lb next time, maybe 75lb.
3 minutes better than last time. Only subbed twox45lb dbs for thrusters, ceiling to low for barbell.
RX - 5:02 11/22 -5:48 9/15 - 6:54
Hit the "Pussy rest stop" at pu 15 on rd 1, a few breaths between rds & broken sets thereafter.
# 705 Mike C keep drinking the kool aid (Doing CF Wods) & dont be discouraged by better times. Keep track of your own progress
Mike C., for what it's worth, I've found that if I try to pace myself where I'm constantly moving, I do better than all out sprinting all the time. I also limit my rests to either 5 or 10 breaths, then force myself to keep going. Hope that helps.
As Rx'd 11:20
7:14 @ 80lbs
new pr by 2.
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Compare to 080915
First cold day in a long time and other problems. Not a good day, got through the second round in 4 minutes and realized I wouldn't be able to finished. Sucked and i hate doing it but had to be done.
i don't have the kip yet so the pull ups were all dead hang
35lb thruster...felt like 135
i hate you, Fran!
I was disgusted with my 7:48 fran last night so I did it again this morning.
5:47 and I beat my old PR by 1 minute!
As rx'd 6:08
Got the kip down today. I was really tired going in, but I'm very happy with my time. Next stop under 5 minutes.
As rx'd 4:18. Disappointed, was hoping for a sub 4min Fran.
Subbed 75# thrusters
4:44 (time to goto 85#)
As rx'ed for women with 65lbs
This is my best CrossFit day since starting the program a few years ago.
I did the cert in August with Boz, Dave, Mallie, Greg, Dani and the rest of that gang and did this with a 45lb bar and had to resort to jumping pull-ups because I was just smoked from going over proper form all day.
This took me a while yesterday to do, but is a huge personal gain for me. I LOVE CROSSFIT!
Fran as rxd with dead hang pull ups
that was terrible. If you want to be good at crossfit, don't slack off. my PR is 6:21; I've added over 3 minutes back on. For me, it's mostly the metcon that suffers.
(3:49 last time)
as rx'd 9:40
pr by 5 minutes...my chicken legs are still crumbling under thrusters however.
*First time as Rx'd
'Fran' as prescribed, 3:33
What a day for personal bests!
PT test this morning
78 pushups (103pts)
82 situps (102pts)
12:49 2-mile run (101pts)
306 on the extended scale which apparently doesn't exist anymore :(
Fran as Rx'd
PR by 5min
Last time approx. 10:00
can go up on thrusters
tough tough day. celebrated my grandma's 91 bday with lots of dessert then did Fran.
She was not happy with me... 11:36
Sub'd 2, 35 lb dumbells, 8:30
6:21 (PR by 5 secs)
first time doing a real fran.
had to sub 75# thrusters...have been doing Xfit for 3 months now...granted I've never been the athletic type but when should I expect to be able to do a real Fran (i.e. 95#)?
Total time: approx 9min
First Fran... room to improve
4.42 , pb by 26 secs,
thrusters still the leveller,but better than last time,pull-ups all straight through.got a good
butterfly kip goin.
thrusters @ 45k.
I'm new, and I screwed it up. Did the whole thing 3 times! Had to go with 70 on the thrusters is it any wonder? 24 min. I need to pay attention.
As rx'd 16:27
Chest to bar
3:29 pr by a few secs
21 is close to max pullups, gotta get max higher, then 21 will seem easy, should be able to reduce time under 3 min.
First crossfit workout in about a year and a half
100 35lb SDHP
50 35lb thrusters
30 pull ups
As rx'd -- 2:45 (PR was 3:04)
as Rx'ed: 3:30
Disappointing, but kinda good considering I haven't done anything overhead in a while. I took breaks on the set of 15 thrusters (rest on shoulders) and pull-ups (broke from the bar once).
3:16 Not a PR but it kicked my trash.
4:51 (PR by 9 seconds)
36 y/o male, 149#, 68"
CFWU (no squats or pull ups)
WOD with 75# thrusters
First time Fran
deadhang pullups as rx'd
I really need a new hip and some new knees.
2.57 pr from 3.22 as rx'd
Previous was 6:24
6:46 (as RX'd)
Took a couple of breaks.
Pullups were a bit tired - still need to get that "push-off-the-top" thing figured out.
21:18 using 65lbs and the skinny little red band for pullups. BUT! my last Fran was in May, 11:09 with 44lbs and the wide green band for pullups.
time as rx'd: 4.20
5.40 - on track for a PR through the round of 15 (4 mins even) but lost my mojo and took 1.10 to get 9 measly thrusters ...
...and a great workout.
Cynthia - congrats, stay with it. Paul
That was the most intense workout under 10 minutes that I've ever done.
Our times from fastest to slowest.
Cody- 3:02 The Veteran
Danny- 4:35 1st time
Nick- 5:35 1st time
Gabe- 6:07 1st time
Torsten- 7:56 1st time
Completed at the Rocky Mountain Fire Academy
as RX'd- 9:53
4:35 rx'd Not my pr but I'm happy with it all thngs considering.
Greg and Scott -
Thanks for the comments. No fear about the "kool aid" - I know this stuff works; I've never felt or looked better. :)
As for pacing, both of you are certainly qualified to speak! I will try reducing my pace so I'm not as winded between sets. Next "Fran" will be the test.
4:25 as Rx'd (2nd time doing fran)
previous was 8:59, PR by 4:24
Pr'd today previous 17:55 today was 13:53
Did thrusters with 110# and subbed push-ups b/c no PU bar.
As rx 11:18
This was pathetic. I could not breathe. We rode hard today, but still. My diet is crap. I am not happy with myself right now.
My first Fran. Did 21-15-9 of:
50 pound thruster
Time (horrible) 12:34
sub 30# thrusters
sub red & black band assisted PUs (last round 2x JPU)
7:01 as Rx'd
2:25 as rx'd
knocked 26 seconds off of my previous best.
First time, getting over a cold so I took a little extra time.
4:29.65. Not my PR (4:04)
First time on Fran
(I thought my time was good too until I saw everyone else's)
done after shoulder press wod
all broken. only 2nd time doing fran. 1st time was 14:40
I definitely need to do more strength work :(
First time as Rx'd - 10:02
As Rx'd - 8:35
chest to bar pulls
8:30 first post...been working up to it for four months of cross fit...now i'm ready to work on improving times
Warm up - 7.5 mins elliptical machine
Thrusters 21 @ 55 lbs, 15/9 @ 45lbs
Pull ups, weight assisted
Then did 21/15/9 weight assisted dips
Then 22.5 mins elliptical.
48 M 5'10 195
Modified warm up
5:36 PR! :kicking0:
Was able to do all rep continuously. Previous FRAN workouts I had to break up the Thruster and PU into sets.
Started following 15 block Zone w/ Intermediate Fasting on Monday. I did really intend to IF but it has worked out that way due to my schedule.
5:16 as rx'd
Compare to 080915: 11:20
Talk about improvement!
First Fran. 6:25. Rack and training partners are essential.
Beat the 5 minute mark! I was very excited...and sick. :-) Last was 5:35. My very first Fran was 28 minutes a little over a year ago. That was on a yogurt. Only time I had to today... Next time - 4:30.
Fran completed 120508
subbed 36# dbells for the thrusters
15:08, first day back on crossfit.
As Rx'd - 3:06 (pr)
Pullups broken in last 2 rounds due to grip issue
Cleaned weight from ground, kipping pullups
95# fran w/ chest to bar pull-ups
thrusters killed me
Heavily scaled Fran
CFWUx3 scaled down due to sore right rhomboid/lower lat/trap
Thrusters 15-9-6 with 65# to decline bench and racking weight after set (no bumper plates)
:03::38 so ready to push reps or weight next time. Still hard-folks doing as Rx'd in that time have even more respect now.
9:52 (down from over 13min last time)
Jim 49/M/165 6:32
Mark 28/M/230 105# thrusters 12:24
third Fran. last one in march. off from july thru august from knee injury. back at it since September and going good. Fran kicked my butt, but still had a 12sec PR.
6:20 PR. last time was 7:43,going for mid 5 minutes next time
First time with rx'd weight, all PU's unbroken....next time we go under 10:00 !!!!
(45kg for the Thrusters.)
scaled 1st go at this 38yr/m/185lbs
kipping pullup still fairly week used band and my level 1 trainer said to do 45lb bar on first go around.
I almost died finished 6:33
m/42/175/72 - actually completed on 5 dec
earlier in day 3m at 21:27
as rx'd, 10:22 (4/7:45)
After that did tabata on treadmill, 8 rounds at 10/8pmh - then 2 rounds at 12/8 - finished out the mile at 8. Screwed around on the eliptical after that
Missed Fran the other day...
mws: 11:24 as rxed
jlss: 4:49 (pushups and jump squats)
Scaled - 65 lbs thruster
Blue band assist for P/U (last time did jumping with band assist)
22lb bar for thrusters - squat below parallel (last time used 18lb bar)
29 yom 225# 6'1"
fran as rx'd
6:15 - worst time in a long time
my pr is 3:32
too much turkey?
After going back to the same gym I used the day I did this one, I realized that the bar was 25kg. So the bad time is partially attributed to 105# instead of 95#; but, the real problem was the lack of sleep.
is there a way to litten the stress on your wrists when doing thrusters, shouder presses and soforth. After that WOD my wrists were killing me.
M/36/213 (down from 240) Fourth time doing Fran, but first time as Rx'd. I'm stoked. 13:13 lots of room for improvement but as Ice Cube said...today is a good day.
m - 5'9" - 161#
Fran as Rx'd:
9:45 Never done thrusters before. Bring more of that on.
6:49 not happy about that
17:42 took 3 months off. WOW!
5 rounds of nine reps
Thruster 75 lbs
pull ups unassisted on 1-2 rounds assisted on 12 using machine
17 minutes, not doing well. Took about a month off and could tell.
13:20, as rx'd
c'mon, chicken legs...
My first post! Yippee! M30/6'1/200
I am working 1 cycle behind.
As RX'd 12:04 (PR by a couple of minutes).
cfwu x 1(subbed obliques for pullups)
Still slow and broken on thrusters
M/ 34/ 130 lbs/ 5'-6"
As Required: 4:15 (p.r.)
I followed Freddy's thought to follow up the Fran WOD with the 50lbs 10 step & 15 D.B. swings WOD... I did 3 rounds and that was that for me this time... I liked the other workout, but my legs were a little too tired to push... plus my drive was gone after a p.r. in the Fran...
I know I can easily break 4 now. I've been working a little bit on the push jerk technique and that I really think helped with this. For me the pullups are the rest part... well highly active rest, but the thrusters are where I really get my heartrate up(I got mine over 189 this time). I'm going to work on front squat technique and the overhead drop technique Burlinger suggests also. I have been a little tentative with my squatting post my lower back pull, but I'll get back into it and I think that'll really help with lowering my time.
Today was 10:35. I really hate this time of year. My diet is killing me right now. My best time is nothing to brag about, (7:35) but this is SHIT!!!
As rx'ed - 8:13
70lb thrusters - 12:30
over half of pu's were jumping w/ slow negative
next time going for more legit pu's, less time
done yesterday (12/6/08)
breakfast: run 37.5 minutes = 5 miles
back to big box at nite for:
time = 3:20 (pr! by 10 seconds)
only broken set wuz the 15 pull-ups. other than that just hafta take less recovery-breaths/hand-chalk-breaks in between sets and should be gettin it in under 3.
took a 1-week break from xfit after being sick. it really shows in my time. 8:16 as rx'd, goal was sub 6min. next time!
time = 3:35(PR by 21sec)
65 lb thrusters
First time trying this: 2:38
5;26 for fran, 1st time doing it, back still is sore from 3 days ago when I did it.
would love to see other workouts for chest, bicep, tricep, and shoulders.
Scaled weight to 65#
Time - 6:48
awful. about 40 seconds slow of pr
440 about 45 seconds slower then pr....brutaallll
Scaled to 40k, same as last time. But better form today and a new PR!
1:07 slower than last time.
Didn't have the energy today.
Not bad for an old man.
BTW if you can do anything else for the rest of the day, then you didn't do Fran right.
subbed dips for pullups due to arm soreness.
5:58 with cleans (no rack)
9s slower than last time, but with cleans
Fran: as rx'd
65 lb thruster
(last time did rx'd reps with 45lbs and ring rows in 9:05)
3:47 - PR by 21 sec.
Excited by this because I know where I can make up even more time.
CFWU, 89# thrusters
Ran 5km, TE 3.6
I did this on the following saturday. Out for 2 weeks w/ injury.
3:27 as rx'ed (PR)
Fait CFWU modifié. Wod fait as Rx pour la 1ere fois avec 95lbs. Fait en 12:07.
Slow + j'ai du brisé mes sets... mais c'est pas grave sacrament : JE L'AI FAIT AS RX!!! Yeaaaah!
8:41 as rx'd - PR by exactly 5 minutes!!! Prior attempt was two months ago.
Wow- finally got to this a few days late (had to prepare mentally). I knew there had been progress since the last time, but we put in a great effort today. previous PR was 4.11 today...
*Note- first time I have ever puked after a WOD
slower than last time. Diet has been a little out of the zone for 3 days.
Had to do it again... :)
4:00 as Rx's
(3:07 better than last week)
New PR! 5min 30 sec
felt sick after (really!)
then went and played bball for an hour
M - 7:00. 85lbs. Rested too much again. Need to push harder next time
Had to scale down to 65 lbs. However, the good news is that I completed each set of pullups in one set. I'm happy with that after being off for so long...
11:11 (7 sec slower than PR)
Started crossfit 2 wks ago. First Fran ever this morning at 5 am - It's now 8 am, I'm still sweating: 8:03. I hate laying on my basement floor.
Oh, this was after a practice of 100 rep 24" box jumps - that's why!
WOD as rx'd
2:54(PR by 1:04)
WOD as rx'd
2:54(PR by 1:04)
No kipping PU's
8.45 vs. 11.58 last time.
And this time did unassisted pullups vs. 40lb assist last time. And, did the first 21 pullups in a row ... PR for PUs by 6.
85lb thruster this time and last.
On the floor for 1.30 recovering. Awesome. Thanks coach and thanks Fran.
Doubled up on crossfit yesterday to make up for a missed one and boy did I feel it this morning..
sad... 9:15 as rx'd
5'9 190lbs 29
CFWU x 3
"Fran" as rx'd:
THR: 95lb x21,15,9
PB by 0:39.
Crossfit warm up followed by WOD as Rx'd
total time 10:18
as rx'd: 5:30
previous two: 8:24 & 6:01
sixth months of CF and tremendous results, PUMPED!
Had to use the lousy dip assist pullup bar...I'm gonna say that's the reason for my 2 min decline
rx'd as rx'd
33 yom 208
14:03 as rx'd.
Terrible I know but 3 min faster than last time
CFWU - 3. 7 PU 1st set. 12 pushups 2nd. 4 HSPU 3rd. Superman. Burgener.
Thrusters OK. Not great.
21 unbroken, 8+7, 6+3. Not a fast pace near end of each round, but kept moving.
PU pretty good. 21 unbroken, 8+7, 7+2.
5/10: 6:14 - butterfly pullups
as rx'd: 6:45
Next time I won't eat before a Fran. Also my lungs were on fire afterwards. I coughed for 15min.
Jas 10/8/6 2 band PU assist/ 30#Bar
FFC 12/9/6 #65 about 5 min
With 2-50lb dumbells at sta 10
7:56 (8:00 last time; 6:45 PR)
as rx'd 3:37
then threw up
time as rex'd
Very bad this time!
Very for of in SHAPE due to my holiday in america.
allthough this is the same time as my personal best but I can due a lot better.
Also the bar was not good en my legs were very tired of a soccertraining and of the wods I did before this one.. there were no rest days before this one.
next time I'm certainly gonna pull this one sub 4.
My friend Michel did it with me and he did it in 3.35 so I have to beat him next time to shut him up !
first time doing Fran and not on top form due to children sleep issues!
12 mins 12 with dead hang no kip pull ups
will beat 10 mins next time
Just coming back from the broken leg. Have been away for about 12 months...man i have a long way to go before i'm back to where i was. 180lbs/5'7/m 21min
back from a broken leg. have a long way to go before i'm back to where i was. 180/5'7/m 21min.
!st Fran as Rx'd. Have always subbed a lower weight so a PR!!!
as rx'd: 1st time I did actual pullups, not jumping pullups.
Time = 12.25
time=5:28 (full set of kip PUs first round!)
Warm-up: CFWU x 3
WOD as Rx'd: 1:26
Can't believe it. I was going for 2:30. First Fran was somewhere around 9 minutes two years ago.
8:35, but subbed 65 lbs for the thrusters in order to maintain form. The good news is I did the pushups in one set each time. Progress...
jumping pull ups
2nd round pull ups broken
Meyer -Personal Record 5:26
20 sec off PR, need to warm up more
no kip pullups
8:09 - 1 min slower than last time. think i will take tomorrow off.
did Fran with 105# on 01/19/09
I needed a benchmark workout today and had done Barbara about a week and a half ago. Like 'spatterson' just did mine for the first time with no jumping pull-ups. That's huge for me! PR of 9:30 and I know it's only going to get better from here.
65lb thrusters. Last round of pullups was a little sloppy.
Completed my first Fran yesterday at the WTB Cert.
I havent pushed myself that hard in a long time.
2nd time with FRAN, 65# bar, and did all 45 kip pull ups.
Last time 9:00 with box jump pull ups.
PR by 2mins+. 7wks on CF - very good progress. Sub 4 next.
15:47 some jumping PUs
am fat and old but at least it wasn't a DNF like last time...
6:15 as RX'd first time playing with this b!tch...lol.
Good feeling but I need some endurance work.
But I guess not bad considering I only have one healthy knee.
6:53 - broken - horrible
6:08 as rx'd - PR
Gave it my all
My 1st time with fran .. Wow she wa and is amazing .. I was Introduced to CF by my brother (USMC). And within the last 6 weeks I've had PRs I haven't seen since HS. 12min with Fran almost made me sick, but oh how I love her!! :) good luck to all!!
Walle- Motown Cali
Damn 2 seconds !!!!
I need work on my thrusters
God, Fran is awful!!
6:54 SECOND TIME DOING THIS HOT LADY!
Damn 2 seconds !!!!
M/24/5'10/185 lbs this week.
Boo Boo = 4:36
I guess I misread FRAN. I did the 21-15-9, 21-15-9, 21-15-9. It kicked my butt, but I finished it in 40 minutes.
still pretty tiring workout!
first time workin out in 5 days due to illness...PR though 6:25
First crossfit program ever.
Pretty damn hard. But feels perfect afterwords...
I thought Fran was 3 Rounds of 21-15-9?
not 1 round of 21-15-9, anyway did it three times in about 29:00.
Lots of jumping pull ups
12-9-6 w/95# 9:23 continued with * till end
9-6-3 6:11 no * !!
4:25 w/45# & 70# on pulldowns
12-9-6 9:23 continued w/*
9-6-3 6:11 no * !
12-9-6 w/45# and 70# pulldowns