December 3, 2008

Wednesday 081203

"Fran"

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

Post time to comments.

Compare to 080915.

Mounsey_3_sisters_HS-th.jpg

Enlarge image

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
Comments

Knew Would have bet money hoping for sub 4

Comment #1 - Posted by: mikey at December 2, 2008 7:40 PM

fantastic pic Gillian! You are my CrossFit role model!!


Comment #2 - Posted by: Fit Mom in CT (F38/125/5'3") at December 2, 2008 7:41 PM

Crap.

Comment #3 - Posted by: Hard_Charger_Guerilla_Fitness_Crossfit_Montclair at December 2, 2008 7:41 PM

couldn't you feel it?!?!? Looking for a Huge PR.

Comment #4 - Posted by: Jason_5'10"/158/28/m at December 2, 2008 7:42 PM

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.

Comment #5 - Posted by: Pat Sherwood at December 2, 2008 7:42 PM

great pic Gillian!

Comment #6 - Posted by: Jason Ackerman - Albany CrossFit at December 2, 2008 7:43 PM

I had a strange feeling that Fran was coming up.

Comment #7 - Posted by: knobby97 at December 2, 2008 7:44 PM

what does pr'd mean?

Comment #8 - Posted by: tom at December 2, 2008 7:44 PM

Looks like I picked the perfect day to introduce a few of my drill instructors to CF.

Comment #9 - Posted by: E at December 2, 2008 7:45 PM

SOB!

Comment #10 - Posted by: JNEESE at December 2, 2008 7:46 PM

Comment #8 PR means premature death

Comment #11 - Posted by: Rhabdo at December 2, 2008 7:46 PM

I am long overdue for a go at Fran. I'm expecting a HUGE PR.

Comment #12 - Posted by: Justin McGinley at December 2, 2008 7:47 PM

At least it's not running...it's supposed to sleet/ice/snow tomorrow morning :(

Comment #13 - Posted by: amy at December 2, 2008 7:47 PM

Looks like I picked the perfect day to introduce a few of my drill instructors to CF...

Comment #14 - Posted by: E at December 2, 2008 7:47 PM

dang. i've only done fran twice, it's such a short one but you get a lot of bang for your buck.

Comment #15 - Posted by: max at December 2, 2008 7:47 PM

512 Walking Lunges
19:36

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.

Comment #16 - Posted by: AllisonNYC at December 2, 2008 7:48 PM

woo hoo! I've been waiting for her!!

Comment #17 - Posted by: DNICE 33/M/175 at December 2, 2008 7:49 PM

Uh oh...

Not sure my thrusters are all that.

We'll see.

Aloha,

Jordan

Comment #18 - Posted by: 27/m/175...Jordan @ Holloman at December 2, 2008 7:49 PM

hoorah! I've been waiting for a date with this girl. Hopefully she doesn't take as long as last time to finish....

Comment #19 - Posted by: nick 6'4''/195/18 at December 2, 2008 7:49 PM

I was just thinking that FRAN was coming up. Seeing as I just did it Saturday at the VB CERT.
Define Irony!

Comment #20 - Posted by: Marcus at December 2, 2008 7:50 PM

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!

Comment #21 - Posted by: JMOvechkin at December 2, 2008 7:51 PM

FINALLY!!!!!!!!!!!!!!!

Comment #22 - Posted by: Michael McCoy 5'11 165 lbs. at December 2, 2008 7:52 PM

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!!

Comment #23 - Posted by: brad/m/36/5'09/175 at December 2, 2008 7:54 PM

Katoomba! I was just there... Amazing rock climbing in the blue mtns.

Comment #24 - Posted by: Rondo at December 2, 2008 7:54 PM

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?

Comment #25 - Posted by: Rookie - Crossfit Gold Coast at December 2, 2008 7:56 PM

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...

Comment #26 - Posted by: Sarah at December 2, 2008 7:56 PM

Anyone on here from the Mobile/Baldwin County, AL?
Send me an email: jleeod@yahoo.com

Comment #27 - Posted by: Jason_5'10"/158/28/m at December 2, 2008 7:57 PM

Sweet, did this monday, may do Monday's WOD instead...ugh

Comment #28 - Posted by: Jon "Bumticker" M/22/5'6/145 at December 2, 2008 8:00 PM

I retired from Fran when I got a three something. That was good enough for me. No more Fran. Peace I'm out.

Comment #29 - Posted by: Tony at December 2, 2008 8:05 PM

Freakin' Sweet, I have been wanting some Frannie, and here she is. 3-2-1-GO.

Comment #30 - Posted by: Justin 6'/191/27 at December 2, 2008 8:05 PM

Want to do "Fran" tomorrow but have a sore elbow. Any suggestions what to replace pullups with so as to not aggrevate the elbow?

Comment #31 - Posted by: David at December 2, 2008 8:07 PM

cfwu x 1

fran:
9:28

previous:
9/16/2008
9:30

Comment #32 - Posted by: johnathon in seattle 27/5'8/165 at December 2, 2008 8:10 PM

Stoked for Fran
Congrats Allison on your tight booty
Gillian...if you're single..marry me.

3,2,1..GO!!

Comment #33 - Posted by: ron 5'11/170/25/m at December 2, 2008 8:10 PM

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.

Comment #34 - Posted by: MASON EWTON 28/6' 0"/175 DENISON, TX at December 2, 2008 8:10 PM

I've been waiting for this one to come up, it was Fran that introduced me to Xfit and got me hooked.

M/23/6'1"/227

Testimonial:
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.

Comment #35 - Posted by: T P at December 2, 2008 8:10 PM

woohoo!!! fran...

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!!!

Comment #36 - Posted by: carter jee at December 2, 2008 8:18 PM

My first Fran... I hear she's a hot one.

Comment #37 - Posted by: Nick at December 2, 2008 8:28 PM

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?

Comment #38 - Posted by: Nate at December 2, 2008 8:29 PM

beautiful Gillian in beautiful Oz... thanks again for the gymnastics cert!

Comment #39 - Posted by: darren_insyd at December 2, 2008 8:31 PM

I smell fear ..It is disguised as enthusiasm..lol ...

Comment #40 - Posted by: Jamie@CrossFitAsia at December 2, 2008 8:34 PM

#40

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.

Comment #41 - Posted by: Nick at December 2, 2008 8:37 PM

#39 It is my first time too, I think im going to die. I can't wait.

#40
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.

Comment #42 - Posted by: adam/22/155/6' at December 2, 2008 8:42 PM

Heavy Fran for me tomorrow. Can't wait.

Comment #43 - Posted by: Chachi_20/5'11''/190 at December 2, 2008 8:48 PM

Nice pic Gill....Glad you guys found the Sisters!

Comment #44 - Posted by: Dave at December 2, 2008 8:53 PM

M/26/5'10"/180

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.

321...Go

Comment #45 - Posted by: Drew at December 2, 2008 8:54 PM

Adam, thats it.

Comment #46 - Posted by: Gar at December 2, 2008 8:57 PM

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.

ROBERT S.
TUCSON, AZ.

Comment #47 - Posted by: ROBERT SUTHERLAND at December 2, 2008 8:58 PM

Did this one the other day and set a PR. Might as well post.

m/20/5'8"/145#
as rx'd in 3:58

Need to work on thruster 1RM if I want that sub-3 (which I do of course).

Comment #48 - Posted by: Shane Skowron at December 2, 2008 9:06 PM

oh.dear.lord. might have to do heavy fran. not ready for real fran yet.

Comment #49 - Posted by: nadia shatila at December 2, 2008 9:09 PM

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!

Comment #50 - Posted by: Kevin at December 2, 2008 9:10 PM

Wow, what a great view, what part of the world is this? I LOVE FRAN! YAH!

Comment #51 - Posted by: P at December 2, 2008 9:11 PM

Yeahhhhh boy!

Comment #52 - Posted by: Gabe T. M/22/5'7"/165 at December 2, 2008 9:21 PM

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.

Comment #53 - Posted by: JPD - M/26/5'10"/170 at December 2, 2008 9:26 PM

#40

Imagine doing 3 Frans in a row.

Comment #54 - Posted by: jayson at December 2, 2008 9:34 PM

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.

Comment #55 - Posted by: freddy c._one world at December 2, 2008 9:40 PM

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

Comment #56 - Posted by: Iraq Fire Chief at December 2, 2008 9:41 PM

Awright! Can't wait to do this tomorrow morning!

Comment #57 - Posted by: Peyton Knippel at December 2, 2008 9:51 PM

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!

Comment #58 - Posted by: Eamon at December 2, 2008 10:07 PM

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.

Comment #59 - Posted by: Benno at December 2, 2008 10:21 PM

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.

Comment #60 - Posted by: Benno at December 2, 2008 10:23 PM

first time fran ... thrusters killed me!

11min.

Comment #61 - Posted by: germankid at December 2, 2008 10:46 PM

used 40kg barbell...

5:56

Comment #62 - Posted by: Kenno at December 2, 2008 10:55 PM

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?

Comment #63 - Posted by: Jacob "BullFrog" Tsypkin at December 2, 2008 11:00 PM

Fran the day after a Rise Against concert? The gods must hate me...

Comment #64 - Posted by: Seader at December 2, 2008 11:01 PM

26/m/225

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.

Comment #65 - Posted by: Adam at December 2, 2008 11:29 PM

CFWU X2
got stuck talking to a guy for 20 mins
CFWU X1

6:55

Hit myself in the crotch on the second clean. Nothing will tell you that you need to work on your form more than that.

Comment #66 - Posted by: Chris_H_175_32 at December 2, 2008 11:40 PM

when it says "three rounds" does that mean do 21-15-9 or does that mean (21-15-9) X 3?

Comment #67 - Posted by: Jamin at December 2, 2008 11:51 PM

It means 21-15-9, once through.

Augh! Three rounds of 21-15-9 would be beyond awful.

Comment #68 - Posted by: George at Purdue at December 2, 2008 11:58 PM

M/31/6'3"/200

7:32 (PR by 23")

Comment #69 - Posted by: Ben at December 3, 2008 12:01 AM

Whoho!!!!

Comment #70 - Posted by: Björn at December 3, 2008 12:18 AM

AWESOME!

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

Comment #71 - Posted by: Greg Hunt at December 3, 2008 1:01 AM

23/m/180
7:18 as rx'd
All chest to bar, lost 1:09 from last

Comment #72 - Posted by: Julian at December 3, 2008 1:27 AM

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

Comment #73 - Posted by: USC MIDN at December 3, 2008 1:45 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]

F/32/62kg

Comment #74 - Posted by: lelak at December 3, 2008 2:14 AM

Knew it! Sub 7 here I come!

Comment #75 - Posted by: RV-KY @ Underground Fitness, KY at December 3, 2008 2:19 AM

40/m/176cm/72kg

As rx'd

6:52

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.

Comment #76 - Posted by: Memuc at December 3, 2008 2:20 AM

m/35/209/5'11 (I think the scale is off)

As Rx'd
11:52

Comment #77 - Posted by: Keith M at December 3, 2008 2:49 AM

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!

Comment #78 - Posted by: Doug B. at December 3, 2008 2:53 AM

As rx'd

6:44

Met Wretchie - Pukie's premature baby

Comment #79 - Posted by: Pete m/24/5'11" 165 at December 3, 2008 3:15 AM

m/192/6'1/28

as rx'd

5:49 pr

broke old personal record by 1:10...this stuff works!

Comment #80 - Posted by: matt b grand cayman at December 3, 2008 3:54 AM

8:05

Comment #81 - Posted by: Charbs m/22/185 at December 3, 2008 3:55 AM

M/178/5'7/24

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.

Comment #82 - Posted by: Nick Hernandez at December 3, 2008 4:01 AM

10:02 as rx'd. I could not get all the way down on the thruster as the knee is still week.

Comment #83 - Posted by: Moccasins Guy at December 3, 2008 4:06 AM

29yo, 5'11", 177lbs

Time: 6:47

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.

Comment #84 - Posted by: Alton at December 3, 2008 4:12 AM

Opened the website this morning and said,
"Oh G*d."

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!

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

Question is: Chest to Bar or Not Chest to Bar?

Comment #85 - Posted by: buretto at December 3, 2008 4:20 AM

38/m/239

8:28

Comment #86 - Posted by: Andy at December 3, 2008 4:23 AM

34/M/185

as rx'd
3:48

Comment #87 - Posted by: JoeCam at December 3, 2008 4:23 AM

26m/5'10"/170
As RX'd 5:30
last Fran in June at 5:59 with 100#

Comment #88 - Posted by: JTB at December 3, 2008 4:24 AM

m/232/6'/32
4:29 r'xd
New PR for me

Comment #89 - Posted by: Josh at December 3, 2008 4:25 AM

m/40/6'0"/190

7:56

sub'd 65# OHS for thrusters

Comment #90 - Posted by: Jeff H at December 3, 2008 4:33 AM

38/m/175

as Rx'd

2:48

Comment #91 - Posted by: alex at December 3, 2008 4:43 AM

M/24/6'6"/207lbs

8:21

Scaled down to 75lbs for Thrusters

Comment #92 - Posted by: Paul at December 3, 2008 4:44 AM

M/29/5'9"/190

First time doing Fran. I understand everyone's love/hate relationship with this girl now!

as rx'ed 11:49

Comment #93 - Posted by: James at December 3, 2008 4:50 AM

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.

Comment #94 - Posted by: Ben (71" 200#) at December 3, 2008 4:54 AM

M/44/6'/175lbs
as Rx'd
8:34

Comment #95 - Posted by: Tom at December 3, 2008 4:57 AM

as rx'd 17:00

IT hurts! Was two minutes slower than last time :(

Comment #96 - Posted by: Sgt. Jon at December 3, 2008 5:01 AM

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!

25/M/165/5'10/9mo CF

Comment #97 - Posted by: RV-KY @ Underground Fitness, KY at December 3, 2008 5:19 AM

M/36/180lbs.

As Rx'd 4:18

Comment #98 - Posted by: Dmart149 at December 3, 2008 5:19 AM

8:43

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.

Comment #99 - Posted by: benji at December 3, 2008 5:27 AM

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?

Comment #100 - Posted by: Brian S. at December 3, 2008 5:31 AM

10.50

with lots of interruptions had to share equipment during a busy gym moment.

Comment #101 - Posted by: Rosser at December 3, 2008 5:34 AM

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.

Comment #102 - Posted by: CS at December 3, 2008 5:39 AM

M/41/6'/210

21:32
12 PU/34 Jumping PU

Comment #103 - Posted by: EastIdaho at December 3, 2008 5:43 AM

8:43

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.

Comment #104 - Posted by: benji at December 3, 2008 5:47 AM

M/39/140

5:12

Comment #105 - Posted by: TuckerGA at December 3, 2008 5:58 AM

25/m/5'11"/199
4:31 felt terrible all the way through.

Comment #106 - Posted by: Nickosaurus at December 3, 2008 5:59 AM

2:30 pr

Comment #107 - Posted by: Justin D. _ 29/M/6'/200 at December 3, 2008 6:08 AM

I love it "Fran" rocks. Going for a PR..

Comment #108 - Posted by: Hammer at December 3, 2008 6:10 AM

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.

Comment #109 - Posted by: Justin 27/6'/193 at December 3, 2008 6:15 AM

M/27/71"/160#
As Rx'd: 4:46

Comment #110 - Posted by: el Flaco at December 3, 2008 6:17 AM

fran

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

Comment #111 - Posted by: adamz at December 3, 2008 6:19 AM

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.

Comment #112 - Posted by: Justin Lascek at December 3, 2008 6:20 AM

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)
•Acceptance (3…2…1…GO)

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)

Comment #113 - Posted by: Scott Murray/Crossfit Fredericton at December 3, 2008 6:24 AM

I did Mr. Joshua yesterday which completely ruined my lower back and legs, making Fran damn near impossible.

12:20

Worse than my PR by almost 5 minutes.

Comment #114 - Posted by: James Noyes at December 3, 2008 6:25 AM

threw Fran in yesterday for a rest day PRd

Comment #115 - Posted by: CB at December 3, 2008 6:28 AM

Just how does someone "fear" a workout?

Comment #116 - Posted by: Spence at December 3, 2008 6:30 AM

#116

Easy. Fran especially has a "special" place.

#113
Scott that was brilliant, and to quote the greatest philosopher of our time Homer "It's funny cause it's true"

Comment #117 - Posted by: Jason / CrossFit Fredericton at December 3, 2008 6:38 AM

#116 spence,

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.

Comment #118 - Posted by: Kevin at December 3, 2008 6:39 AM

did something similar yesterday... thought a rest day was dumb.

Most rounds for 20 mins:
10 pullups
10 thrusters (#65)

12 rounds. had to wait a couple times for equipment. But, honestly, I needed the rest.

Comment #119 - Posted by: Matt 35/5'10"/181 at December 3, 2008 6:44 AM

Popped my Fran cherry this morning with a 5:25. The goal is to slice it to under 4:00 in 2 months.

Comment #120 - Posted by: nfiacco at December 3, 2008 6:46 AM

25/5'9"/136

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.

Comment #121 - Posted by: Mary Ann at December 3, 2008 6:49 AM

m/30/230

4:30

Comment #122 - Posted by: Matthew at December 3, 2008 6:49 AM

Do Fran once a month, so perfect timing for the WOD.
M/22/5'7/185
3:09 for the second month in a row.

Comment #123 - Posted by: TexinDC at December 3, 2008 6:55 AM

CHK: subbed 85lb for thrusters
9:24

KS: subbed 40 lb for thrusters and 30lb assited pullups.
11:28

Comment #124 - Posted by: chking at December 3, 2008 6:58 AM

FIRST time as RX:d for wimmenzes (65#). 17:40
Times after each set:
21-7:10
15-13:56
9-17:40

....of course I did have to stop here & there keep breakfast 'n bile from comin up the ol' esophageal pathway-

Comment #125 - Posted by: MDMelissa F/44/122/5'4' at December 3, 2008 6:58 AM

fran
3:47
pr by 1:36

Comment #126 - Posted by: m/43/201/69" Chris Bham at December 3, 2008 7:02 AM

m/24/5'8"/190

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!

4:48

Now it's time to ice my wounds and get ready for tomorrow. 3,2,1 Go!

Comment #127 - Posted by: Pete_ Rockland, NY at December 3, 2008 7:03 AM

m/40/6'/205
9:33

Comment #128 - Posted by: fish at December 3, 2008 7:03 AM

5:40

Congrats to all of you that got PR's today!

Comment #129 - Posted by: Edwin 26/M/68"/170 at December 3, 2008 7:04 AM

as rx'd 3:28 (pr 3:25, lost time when I dropped the barbell and it rolled 15ft away)

#116

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?

Comment #130 - Posted by: bkm at December 3, 2008 7:07 AM

I knew it!

Comment #131 - Posted by: Amro at December 3, 2008 7:10 AM

M/41/5'11"/190

as rx'd

12:55


F/38/5'6"/140

60# thrusters, kipping pull-ups

8:46

Comment #132 - Posted by: nutfam at December 3, 2008 7:13 AM

8:35

Comment #133 - Posted by: jrice at December 3, 2008 7:15 AM

As Rx'd

7:57 a new P.R. for me by 16 seconds.

Comment #134 - Posted by: PaulyG 38M/165#/6' at December 3, 2008 7:17 AM

5:58PR
subd 85#

Comment #135 - Posted by: m/45/155 kurtGP at December 3, 2008 7:17 AM

Steve M/46/173

11:01 Slower by 2:30 :(

Comment #136 - Posted by: steve at December 3, 2008 7:19 AM

28 yom 175lbs

smoked my chin on the bar this morning, still coughing up the usual fran flem.

as rx'd

Nov 15/08 - 3:47
Today - fcuk me with a rake - my watch stopped...
3:43ish

Comment #137 - Posted by: TMar at December 3, 2008 7:23 AM

Did Fran with chest-to-bar pullups and it slowed me down significantly.

4:26 Rx (chest-to-bar pullups)

Comment #138 - Posted by: Smugs M/27/155 at December 3, 2008 7:25 AM

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 :)

Comment #139 - Posted by: Adam at December 3, 2008 7:28 AM

12:20

85lbs thrusters

Comment #140 - Posted by: jc at December 3, 2008 7:31 AM

Fran as rx'd(!!!)
8:27

Comment #141 - Posted by: JENNY O. 37F/130# at December 3, 2008 7:32 AM

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.

Comment #142 - Posted by: keir at December 3, 2008 7:33 AM

I can't believe I actually smiled with enjoyment when I saw todays WOD.

Can't wait!

Comment #143 - Posted by: J GIPPER at December 3, 2008 7:34 AM

Video of my first Fran. Needs some improvement with lockout.

http://www.facebook.com/profile.php?id=617157832&ref=profile#/video/video.php?v=50904347832

Comment #144 - Posted by: Adam M/26/225 at December 3, 2008 7:37 AM

m/27/5'9"/172

as Rx'd (did regular pull ups)

8:35

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.

Comment #145 - Posted by: vikingblood at December 3, 2008 7:39 AM

4:54

PR: 4:33

Comment #146 - Posted by: narco at December 3, 2008 7:44 AM

65# 11:29

Comment #147 - Posted by: ccraft at December 3, 2008 7:47 AM

8:50 Rx'ed

Watched Dosage V after and got motivated, so i hit the hangboard and did some frenchies

-ash

Comment #148 - Posted by: Jeremyash at December 3, 2008 7:49 AM

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.

Comment #149 - Posted by: Jeremy (EODMU8) at December 3, 2008 7:51 AM

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.

Comment #150 - Posted by: MASON EWTON 28/6' 0"/175 DENISON, TX at December 3, 2008 7:51 AM

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
[1] freddy c. 2 mins 38 secs M 43 185 Crossfit One World
[2] ken cutrer 3 mins 6 secs M 44 185 gsx
[3] John McLaughlin 3 mins 23 secs M 40 165 BGI North
[4] David Bowman 3 mins 24 secs M 40 220 Crossfit Charlotte
[5] kevin suttmoeller 3 mins 29 secs M 42 160 Crossfit Redding
[6] David Sailor 3 mins 39 secs M 45 180 Londonderry, NH
[7] Craig Howard 3 mins 48 secs M 46 220 Diablo CrossFit
[8] Jack Lay 3 mins 58 secs M 41 190 NFC
[9] Roger Steffens 3 mins 58 secs M 48 218
[10] Paul Hauf 4 mins 11 secs M 40 175 Solo
[11] John Durocher 4 mins 13 secs M 41 170 Crossfit New England
[12] Chris Spach 4 mins 15 secs M 42 208 Lowcountry CrossFit
[13] Mike Ives 4 mins 18 secs M 40 165 CrossFit PEI
[14] Leo Tang 4 mins 23 secs M 42 143 Element CrossFit
[15] Leo Tang 4 mins 23 secs M 42 144 Element CrossFit
[16] John Dunlap 4 mins 27 secs M 40 187 CrossFit New England
[17] Colin Menniss 4 mins 30 secs M 42 154 Crossfit Catford
[18] Jon Malone 4 mins 31 secs M 44 195 garage
[19] Lisa Barbara 4 mins 35 secs F 40 120 CrossFit East County
[20] Alan Phelps 4 mins 36 secs M 44 210 BTB Crossfit

Comment #151 - Posted by: bill patton at December 3, 2008 7:54 AM

M/52/175
"Fran" as rxd = 3:02 (pr)by almost a minute...20 minutes to recover
Day 12 push-up challenge

Comment #152 - Posted by: Calgary Colin at December 3, 2008 8:01 AM

M/22/180/5'10

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).

Comment #153 - Posted by: ryan u. at December 3, 2008 8:02 AM

#137....Which end of the rake first? I had a 7 second Fran because of stop watch issues, so I feel your pain.

Comment #154 - Posted by: Nickosaurus at December 3, 2008 8:02 AM

m/39/6'3"/200

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?

Navy Chief

Comment #155 - Posted by: NavyChief at December 3, 2008 8:04 AM

3:33 - new PR by 3 seconds

Comment #156 - Posted by: J-ROD at December 3, 2008 8:04 AM

Should be fun.

Comment #157 - Posted by: dumasito M/32/6'2"/220 at December 3, 2008 8:06 AM

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....

Comment #158 - Posted by: Tom at December 3, 2008 8:07 AM

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.

11:04

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.

Comment #159 - Posted by: SueAnne/F/48/5'6"/132 at December 3, 2008 8:10 AM

bw 165

7:00

+ 24 lb weight vest

Comment #160 - Posted by: paulw at December 3, 2008 8:11 AM

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.

anywhoooo...

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

Comment #161 - Posted by: Wags at December 3, 2008 8:12 AM

Dear Fran,
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?

Comment #162 - Posted by: flynfishmedic at December 3, 2008 8:17 AM

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)

Comment #163 - Posted by: Mark & Theresa at December 3, 2008 8:18 AM

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)

45 bupees

6 cycles or 2 min treadmill sprint 2 minute rest~no grade

TOODLES!! :)

Comment #164 - Posted by: Fit Mom in CT (F38/125/5'3") at December 3, 2008 8:22 AM

wu: 800m run, 500m row, ghd sit ups, back ext's, drom's

2:58

Comment #165 - Posted by: difchip 6'2"/210/CFGP at December 3, 2008 8:22 AM

9:15

Comment #166 - Posted by: eric cho at December 3, 2008 8:35 AM

Oh, nothing like a first date! She sounds nice!

Comment #167 - Posted by: Sickone at December 3, 2008 8:37 AM

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.

Comment #168 - Posted by: bird 45 yo m 175 5'9" at December 3, 2008 8:40 AM

As rx'd 5:09. Back in the Kabul altitude.

Comment #169 - Posted by: Laurence of Arabia at December 3, 2008 8:44 AM

7:10
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.

Comment #170 - Posted by: Jim D. 48 yom 5'11" 160# at December 3, 2008 8:45 AM

as rx'd

last time first time sub 10 minutes...

NOW: 3:35

http://nl.youtube.com/watch?v=VlOzUZEipQI

thrusters should be a little deeper some times....

Comment #171 - Posted by: Michel van Grinsven 24 / m / 175 lbs / Rotterdam at December 3, 2008 8:45 AM

56/M/56
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.

Comment #172 - Posted by: JDinND at December 3, 2008 8:46 AM

M/43/214/5'10"

11:26

65lb thrusters
100 gravitron

Comment #173 - Posted by: Scott at December 3, 2008 8:49 AM

33/F/5'10"/150

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...

Comment #174 - Posted by: Laura DeMarco - CrossFit Rx at December 3, 2008 8:49 AM

#167

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!

Comment #175 - Posted by: tom at December 3, 2008 8:50 AM

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)

Comment #176 - Posted by: mike d at December 3, 2008 8:54 AM

m/36/170

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.

Comment #177 - Posted by: jb at December 3, 2008 9:01 AM

as rxd.......3:06....jb

Comment #178 - Posted by: JBpractice at December 3, 2008 9:05 AM

21/M/161

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.

Comment #179 - Posted by: Jeff A at December 3, 2008 9:09 AM

28/M/196

6:37 New PB. Had 45kg on the bar.

Crossfit is fun.

Comment #180 - Posted by: Daniel at December 3, 2008 9:18 AM

M/25/6'1/175

As rx'd:

7:37

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.

Comment #181 - Posted by: sbvaneria at December 3, 2008 9:21 AM

Oh Fran we meet again!

Comment #182 - Posted by: Wild Bill at December 3, 2008 9:26 AM

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*

Comment #183 - Posted by: jpizzle at December 3, 2008 9:28 AM

M/19/165lbs

9:32 as RX'D (PR)

Did Joshua yesterday, still feeling a little sore.


Comment #184 - Posted by: mike12 at December 3, 2008 9:29 AM

10:33 (PR)

Pull Ups
all broken (14 on first round unbroken)

Thrusters
middle set broken

Comment #185 - Posted by: Mike_Malone_32_190 at December 3, 2008 9:35 AM

m/44/175

cfwu x3 - PU

as rx'd

5:37

27 second slower than last time. Pull up endurnce was not there had to break up sets.

Comment #186 - Posted by: Stu at December 3, 2008 9:36 AM

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

Comment #187 - Posted by: kris kepler at December 3, 2008 9:36 AM

M/24/170

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!!!

Comment #188 - Posted by: Larry@Crossfit-Suffolk at December 3, 2008 9:38 AM

F/28/5'0/122

5:46 as rx'd

PR!! by almost 5 minutes!

Comment #189 - Posted by: Jan A. at December 3, 2008 9:40 AM

M/25/135/5'11"

First Fran as Rx'd
9:46

Comment #190 - Posted by: CK at December 3, 2008 9:42 AM

M/43/6'0"/175
Thrusters 85#
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.

Comment #191 - Posted by: Allan at December 3, 2008 9:45 AM

12-9-5
reduced load pullups
6:45

Comment #192 - Posted by: MK at December 3, 2008 9:46 AM

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!!!

Comment #193 - Posted by: DocOates at December 3, 2008 9:51 AM

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.

Comment #194 - Posted by: Nick C. at December 3, 2008 9:51 AM

21/m/183

as rx'd 10:00

beat my last time by 2:08

Comment #195 - Posted by: Alex D. at December 3, 2008 9:52 AM

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.

Comment #196 - Posted by: Kelly Moore 45/F/5'/114# at December 3, 2008 9:55 AM

m/24/173
not rx
60lb power thrust.
8m 06s

Comment #197 - Posted by: pweezy at December 3, 2008 9:57 AM

M/31/5'5"/170

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...

Comment #198 - Posted by: I3ionic at December 3, 2008 9:57 AM

65 # thruster
Jumping pull ups
7:50

Last time I wasn't able to finish, must be doing a little better.

Comment #199 - Posted by: Terry M/65/6"2/220# at December 3, 2008 9:58 AM

M/29/160

4:32 as rx'd (PR)

Comment #200 - Posted by: AF Pimp at December 3, 2008 10:00 AM

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?

Comment #201 - Posted by: carrick at December 3, 2008 10:00 AM

38m/6/183

wod as rx'd since 5/22/08

3:39 pr by :20

Comment #202 - Posted by: Dan - New Hope at December 3, 2008 10:01 AM

20'43" with 88lbs.

Comment #203 - Posted by: Scott T at December 3, 2008 10:01 AM

i hate fran....

scaled it to 75 LB (not my best showing)

7:21

Comment #204 - Posted by: joseph at December 3, 2008 10:01 AM

Does anyone know the website to get the WOD's texted to my cell phone?

Comment #205 - Posted by: Biggie at December 3, 2008 10:05 AM

Dan
5:56 Rx
Pete
6:12 Rx

Comment #206 - Posted by: Dan Martin at December 3, 2008 10:10 AM

m/23/6'3/225

As Rx'd

5:55 - coming back from time off, 50 secs off of PR

Comment #207 - Posted by: dmcole at December 3, 2008 10:11 AM

10:50

no free weights available so I used a 90# barbell.
pullups broken sets.

Comment #208 - Posted by: dewy24 M/39/5'9"/165 at December 3, 2008 10:13 AM

F/42/5'6/124

1st Fran

subd 55# otherwise as Rx'd

9:27

Comment #209 - Posted by: M&Mpractice at December 3, 2008 10:17 AM

M/25/6'3"/210

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!

Comment #210 - Posted by: meb at December 3, 2008 10:18 AM

M/270/28/6'3

As Rx'd

6:40 new pr

Comment #211 - Posted by: Ntothed at December 3, 2008 10:19 AM

5:55 :(

No PR today! Darn...

Comment #212 - Posted by: Pierre-Luc at December 3, 2008 10:20 AM

27 yom 6'2" 155#

Pre: CFWU x3 (pullups, ghd situps x1)
45# thrusters x12 x2

WOD as rx'd:

8:11

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

Comment #213 - Posted by: Skeletor at December 3, 2008 10:22 AM

fran
rx'd
65#
kipping pull ups
6:38

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

Comment #214 - Posted by: gina johnson 5/46/5'4"/130 at December 3, 2008 10:23 AM

oh boy

gurped

7:01

as rxd

go chief

Comment #215 - Posted by: poobah at December 3, 2008 10:26 AM

M/32/5´10"/155

Second time doing Fran. 6:18 (PR by 36 secs)

Comment #216 - Posted by: AndySWE at December 3, 2008 10:27 AM

m/22/6'/197?

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

Today: Disqualified
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.

Comment #217 - Posted by: Justin Lascek at December 3, 2008 10:27 AM

m/43/74kg
Fran as rx´d
6:34, last time 5:54.
More serious WU this time, and betterr form on the Thrusters.

Comment #218 - Posted by: FredG at December 3, 2008 10:27 AM

M/46/160

As rx'd using 65 lbs thrusters & regular pull-ups (broken up)

8:11

Comment #219 - Posted by: EdK926 at December 3, 2008 10:30 AM

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?

Comment #220 - Posted by: gina johnson 5/46/5'4"/130 at December 3, 2008 10:33 AM

M/27/6'/230
As RX'd 5:29 PR!!!!!

My last go round was 6:09 which also was a PR

Comment #221 - Posted by: jared at December 3, 2008 10:38 AM

m/26/6'/165

fran as rx'd
7.30

Comment #222 - Posted by: T. Burnley at December 3, 2008 10:42 AM

Started crossfit on Mon. Fran definitely met expectations...

M/38/6'/200

6:50

I'm a believer.

Oorah

Comment #223 - Posted by: Schlegs at December 3, 2008 10:43 AM

thrusters

broken set - 10, 5, 6
broken set - 5, switched to 75lbs. - 10
9 @ 75 lbs.

pull-ups

broken set 18, 3
15
9

all pull-ups assisted

Comment #224 - Posted by: Andrew M/39/6'1"/206 at December 3, 2008 10:44 AM

M/28/6'2"/185

As RX'd: 9:09

Comment #225 - Posted by: T. SEGUR at December 3, 2008 10:46 AM

"Fran"

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

well I sucked it up today.

Time was 7:00 even
last time was 5:52.

Comment #226 - Posted by: Nik Nichols/41yo/165lbs/5ft7in at December 3, 2008 10:48 AM

M/24/200

One month of CrossFit and absolutely loving it!

As rx'd 6:59

Comment #227 - Posted by: Steve at December 3, 2008 10:48 AM

Boobby:

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

4:34

Comment #228 - Posted by: Nolan at December 3, 2008 10:48 AM

First time as rx'd

9:22

Comment #229 - Posted by: Dave m/22/6'3"/260 at December 3, 2008 10:49 AM

F/37/143ish/5'4"

Fran with 45lb thrusters.

9:09 PR

Comment #230 - Posted by: Camille at December 3, 2008 10:50 AM

4:36

:27 better than last time, but still :25 slower than PR.....

Comment #231 - Posted by: steeliekid 175 67" 40 at December 3, 2008 10:54 AM

m/24/6.1/196

5:11

Big time PR. Crossfit is the best, bar none.

Comment #232 - Posted by: AaronV at December 3, 2008 10:56 AM

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.

Comment #233 - Posted by: JH FireFighter 32/5"11"/264 at December 3, 2008 10:56 AM

27/M/6'0/200

5:44 pr

Comment #234 - Posted by: Sam at December 3, 2008 10:57 AM

M/19/5'10/72kg

I did tabata something else only 2 days ago and im still really sore but went for it anyway.

4 minutes 36 seconds

that hurt

Comment #235 - Posted by: Ben Durrant at December 3, 2008 11:02 AM

Not today Frannie, but soon.

The Decimator
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.

Comment #236 - Posted by: InfidelSix at December 3, 2008 11:03 AM

as px'd... 6:01
:9 sec PR. Not as much as i hoped for but i'll tak it!

Comment #237 - Posted by: Jason_5'10"/158/28/m at December 3, 2008 11:04 AM

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.

Comment #238 - Posted by: MDMelissa at December 3, 2008 11:04 AM

As rx'd, 14m47s, more than a minute faster than last time, but way behind most of you awesome people! :)

Comment #239 - Posted by: gazaloo m/43/5'9¨/165lbs at December 3, 2008 11:06 AM

30/F/5'0"/118
done at CFG yesterday
5:25

Comment #240 - Posted by: Aimee Lyons_CrossFit KOP at December 3, 2008 11:06 AM

32/M/170
Rx'd : 5m29s

Comment #241 - Posted by: GPerron at December 3, 2008 11:07 AM

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)

Erin

Comment #242 - Posted by: in8girl at December 3, 2008 11:08 AM

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.

43.5 kgs

4:34

Comment #243 - Posted by: Nolan at December 3, 2008 11:10 AM

I need to not take so much time off. F me that hurt. Minute off of my PR.

As rx'd 5:56.0

Comment #244 - Posted by: Toby M/30/6'6"/220 at December 3, 2008 11:11 AM

41/m/160
wore 10 lb vest
As rx'd: 5:15

Comment #245 - Posted by: mhollis at December 3, 2008 11:13 AM

33/m/195/6'

4:34 had to split the second round of thrusters 5 - 5 - 5 rest was unbroken.

Comment #246 - Posted by: mikey at December 3, 2008 11:15 AM

30/m/5'11"/200

As Rx'd
3:04 (PR)

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!

Comment #247 - Posted by: cmh at December 3, 2008 11:17 AM


Forgive me Crossfit, for I have sinned.

6 months off with back pain and then a vicious flu.

I shall now return!

GET SOME!

I'm dreading tomorrow. :)

Hey Allison, I just got back from vacation to NYC, quite the spot... Loads of fun!

___
http://www.angrydalty.com/crossfit.htm

Comment #248 - Posted by: AngryDalty at December 3, 2008 11:18 AM

m/39/6'/237

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?

Comment #249 - Posted by: CJP at December 3, 2008 11:18 AM

65# thrusters

All PU kipping chin above bar

17:53

Comment #250 - Posted by: SRD at December 3, 2008 11:19 AM

Jeff @ home
135# thrusters
Chest to bar PU
7:22

Comment #251 - Posted by: Jeff & Charity @ CFSnohomish at December 3, 2008 11:20 AM

Jenny O. rock on sis!!! And for anyone who is wondering she did it as rxed w/ the guys weight. Smokin'

Comment #252 - Posted by: Jeff & Charity @ CFSnohomish at December 3, 2008 11:22 AM

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

Comment #253 - Posted by: nick 6'4''/195/18 at December 3, 2008 11:22 AM

Pr!!!!!!! 4:19.63!!! Last fran was 5:01, was going for sub 5. As rx'd.

F/27/128

Comment #254 - Posted by: jbutt at December 3, 2008 11:23 AM

7:10 as rx'd. Stupid pull-ups.

Comment #255 - Posted by: Nick 25/M/210 at December 3, 2008 11:25 AM

5:15 as rx'd

Comment #256 - Posted by: B-Mo: m,31,6',192 at December 3, 2008 11:26 AM

6:28, as rx'd

Comment #257 - Posted by: Newt66ssa at December 3, 2008 11:26 AM

5:17 with Eric at the gym. Just about died after doing heavy legs and back at gym yesterday.

Comment #258 - Posted by: jef at December 3, 2008 11:28 AM

10:09 first time doing this one

Comment #259 - Posted by: Caleb Martin at December 3, 2008 11:30 AM

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.
32/m/6'4/249

Comment #260 - Posted by: cole at December 3, 2008 11:32 AM

M 35 5'6 175
Started crossfit over a year ago. My best Fran ever today.
3:01 .. as Rxd
My legs hurt.

Comment #261 - Posted by: Renzo at December 3, 2008 11:33 AM

M/18/185#

"Fran" as rx'd

5:49

Comment #262 - Posted by: wg at December 3, 2008 11:34 AM

M/24/188 cm/107 kg

Comment #263 - Posted by: Julen at December 3, 2008 11:35 AM

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)
8:49

Comment #264 - Posted by: michaelg at December 3, 2008 11:35 AM

Fran as rx:
5:34 (pr)
previous pr 6:00 with 75lb thrusters

Comment #265 - Posted by: JeffP M/38/5'8"/165 at December 3, 2008 11:38 AM

6:46
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?

Comment #266 - Posted by: Jake 6'5"/260 at December 3, 2008 11:42 AM

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.

Comment #267 - Posted by: scubasteve 37 170 at December 3, 2008 11:43 AM

32/181/m

Fran: 6:55

previous: 6:01

Comment #268 - Posted by: marc_m at December 3, 2008 11:46 AM

m/42/202/5'11"

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

Comment #269 - Posted by: p. l. at December 3, 2008 11:47 AM

4:15 new PB!!! (old PB was 4:50)

yeah!

Comment #270 - Posted by: LTP at December 3, 2008 11:48 AM

m/35/170

As RX'd

14:57

Pullups were done "dead hang"

First time doing as RX'd, last time used 50 pound barbell and dead hangs

Comment #271 - Posted by: seans at December 3, 2008 11:49 AM

12:34

4:33 better than last

Comment #272 - Posted by: Headhunter at December 3, 2008 11:49 AM

1st time doing fran - 24:00mins (2007)
2nd time doing fran - 7:44mins (2008)
3rd time doing fran - 5:22mins (today, new PR!!)

Comment #273 - Posted by: Peaches | M | 21 | 170lbs / 5'9 | Ontario, Canada at December 3, 2008 11:52 AM

PR Fran: 8:06

Comment #274 - Posted by: Rebar at December 3, 2008 11:53 AM

33/M/182/6’00”

“Fran”

4:33 (pr) Bested my last by 20 seconds

Yay for me.

Dan D.

Comment #275 - Posted by: Dan D. at December 3, 2008 11:54 AM

48/m/190

As Rx'd. 6:34
Last 7:11

Comment #276 - Posted by: denob at December 3, 2008 11:55 AM

#152 Colin

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.

Comment #277 - Posted by: Mark at December 3, 2008 11:55 AM

As rx'd 04:49

The last time i did 12:59 !!!!

Comment #278 - Posted by: Maugli_Tel-Aviv at December 3, 2008 11:56 AM

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.

4:40

Comment #279 - Posted by: 33 at December 3, 2008 11:57 AM

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.

Comment #280 - Posted by: E at December 3, 2008 11:57 AM

"Fran"

as rx'd

5:04

Comment #281 - Posted by: ferb44 at December 3, 2008 12:00 PM

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.

10:09


Comment #282 - Posted by: ddm at December 3, 2008 12:02 PM

Rx
5:16
m 44 5'9" 181 lb

Comment #283 - Posted by: bobby c at December 3, 2008 12:03 PM

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!!

Comment #284 - Posted by: Shane Cross at December 3, 2008 12:05 PM

M/28/5'10"/165

As Rx'd
3:43

I get palpatations every time I have to do this WOD.

Comment #285 - Posted by: Kyle A at December 3, 2008 12:07 PM

#220 Bobby:

Your comment is plagiarized right from the
T-nation article mentioned earlier. If anyone cares to check it is like it was cut and pasted into the comment box.

http://www.tnation.com/free_online_article/sports_body_training_performance/question_of_strength_vol_47

Comment #286 - Posted by: bg1968 at December 3, 2008 12:08 PM

M/47/6'/185

As rx'd

4:19

Comment #287 - Posted by: Richard at December 3, 2008 12:19 PM

M/47/6'/185

As rx'd

4:19

Comment #288 - Posted by: Richard at December 3, 2008 12:19 PM

As Rx'd
7:00 (pr)

Comment #289 - Posted by: rebel4 at December 3, 2008 12:19 PM

m/30/175/5'11"

as r'xd 8:40 (new PR!)

the 1st 21 pull-ups still kill me, slowing down the 15 thrusters.

Comment #290 - Posted by: Jamie at December 3, 2008 12:20 PM

#288 bg1968, I believe that link doesn't work

Comment #291 - Posted by: Phillip Y at December 3, 2008 12:22 PM

M/23/175 First time doing Fran, did as rx, 12:03. Thrusters slowed me down a lot, not used to doing them yet.

Comment #292 - Posted by: Geoffrey Carrigan at December 3, 2008 12:22 PM

What is a heavy fran?

I'm new so I "cheated"...38/F/175/5'7 1/2"

3rizer jumping pullup and 65#

9:53

Comment #293 - Posted by: Lisa at December 3, 2008 12:23 PM

back on the pullups after a week rest. a little tender still but I got thru. 13 min

Comment #294 - Posted by: Ian C at December 3, 2008 12:24 PM

m/19/150/66"

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.

Comment #295 - Posted by: max at December 3, 2008 12:24 PM

33/m/72"/180

5:48 as rx'd

Comment #296 - Posted by: ffkwill at December 3, 2008 12:24 PM

7:04

rested a bit, 30 seconds longer than last time

Comment #297 - Posted by: Hale at December 3, 2008 12:30 PM

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!

Comment #298 - Posted by: Kamper M/44/74"/205 at December 3, 2008 12:33 PM

m/185/37

Feeling under the weather...my first time THROWING up after WOD!!!

as Rx'ed Terrible time
20:49

Comment #299 - Posted by: UD-ai at December 3, 2008 12:34 PM

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 ! ! !

Comment #300 - Posted by: whynotjustjosh at December 3, 2008 12:34 PM

m/27/6'/195

As Rx: 3:54

Previous PR was 3:58

Comment #301 - Posted by: nathlete at December 3, 2008 12:34 PM

45/M/6'/180

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

SOME HISTORY...

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.
TUCSON, AZ.

Comment #302 - Posted by: ROBERT SUTHERLAND at December 3, 2008 12:36 PM

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#)

Comment #303 - Posted by: dmarsh at December 3, 2008 12:36 PM

3:50

Comment #304 - Posted by: illiniXfit at December 3, 2008 12:36 PM

m/37/76/200

1st time Fran, 14:40 as rx'd. Felt like the tanks were empty from the start.

Comment #305 - Posted by: Chas at December 3, 2008 12:40 PM

as rx'd

9:20(PR)

Comment #306 - Posted by: AZfit at December 3, 2008 12:41 PM

as rxd 455pr

Bobby,

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.

Comment #307 - Posted by: johnny donut stix at December 3, 2008 12:42 PM

As Rx'ed:

Time: 6:05 minutes

Comment #308 - Posted by: FrankB7 at December 3, 2008 12:43 PM

M 34/145/5'7"

subbed 65 lb. thruster: 5:38

1:14 off last time

Comment #309 - Posted by: Dan at December 3, 2008 12:43 PM

4:00 even

Yes!

Comment #310 - Posted by: quallnow at December 3, 2008 12:44 PM

7:35

85 lb thrusters
pullups

Comment #311 - Posted by: kj at December 3, 2008 12:45 PM

32/m/165

cfwu x2

as rx'd 5:27

Comment #312 - Posted by: karim at December 3, 2008 12:46 PM

Just had an out of body experience. I watch myself lying on the floor, breathing.

5:28

Comment #313 - Posted by: Branko at December 3, 2008 12:47 PM

Hey Freddy C. how are you switchin up Fran this time?

Comment #314 - Posted by: Austin McLean at December 3, 2008 12:47 PM

8:23 not rx'd(all sets broken)

Comment #315 - Posted by: jwl at December 3, 2008 12:49 PM

m/28/180

as rx'd 4:50 PR by 4:07 I am stoked


thank you crossfit!!!!

Comment #316 - Posted by: Scott at December 3, 2008 12:50 PM

M/21/180

Subbed 80 lb thrusters
10:30

First time timing Fran. Been with Crossfit for just about a month. Can't wait to shatter this next time.

Comment #317 - Posted by: Matt at December 3, 2008 12:51 PM

27/m/165

as rx'd 6:55

Comment #318 - Posted by: MJS at December 3, 2008 12:52 PM

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.

Comment #319 - Posted by: Rhabdo at December 3, 2008 12:53 PM

8:00

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.

Comment #320 - Posted by: mas 51/M/150 at December 3, 2008 12:56 PM

CFWU (3 Rds of stuff)

As Rx'd
11:33

Some K2Es, Benchpress, 1000m row, 2 PAC laps 1:27

Comment #321 - Posted by: F15E_WSO_M/46/6'/175 at December 3, 2008 12:56 PM

5'10"/185/34yom
9:41 as rx'd

Comment #322 - Posted by: Brawny at December 3, 2008 12:57 PM

FIRST FRAN EVER!! 4:05

Comment #323 - Posted by: Steven Willis (M/20/5'9"/175) at December 3, 2008 1:00 PM

as rx'd for women w/65#

7:27

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.

Comment #324 - Posted by: Ann-TPark 33/F/135 at December 3, 2008 1:01 PM

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

Comment #325 - Posted by: ecp2 at December 3, 2008 1:03 PM

M/25/185/6'2"

CFWU x 2
Fran as RX'd
Time:3'44"

Fifteen seconds slower than my PR. Guess going out drinking last night rears it's ugly head.

Comment #326 - Posted by: Richard at December 3, 2008 1:04 PM

2nd Fran 7:14 as RX'd. Both sets broken. PR by over a minute! Still kinda shaky an hour later.

Comment #327 - Posted by: CaliChasM/6'7"/49/250 at December 3, 2008 1:04 PM

First time doing Fran.

Scaled down:

9 rounds of:

5 Thrusters (95# for first 5 rounds, 75# for last 4)
5 PU's

11:09

Yikes. PU's really limited my time in latter half of the workout.

Comment #328 - Posted by: Seader at December 3, 2008 1:04 PM

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.

Comment #329 - Posted by: Denver Sheepdog 35/5'9/161# at December 3, 2008 1:05 PM

6:31

7 seconds slower than last time. why?

Comment #330 - Posted by: Thomas Baklayan at December 3, 2008 1:05 PM

321 GO 321 GO !!!!!!J****s f***ing christ get something new to say...by the way FRAN 10minutes

Comment #331 - Posted by: craig at December 3, 2008 1:07 PM

#262 cole you need to move to gadsden so we can train together

Comment #332 - Posted by: JH FireFighter 32/5"11"/264 at December 3, 2008 1:09 PM

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.

Comment #333 - Posted by: gaucoin at December 3, 2008 1:09 PM

As Rx'ed:

8:41

PR by almost 6 minutes!

M/37/212/5'7"

Comment #334 - Posted by: jfett at December 3, 2008 1:10 PM

m/5'7''/160/20yr

fran in 2:42

Comment #335 - Posted by: Steven at December 3, 2008 1:13 PM

m/25/5'6/150lbs

4:20

Comment #336 - Posted by: Adino at December 3, 2008 1:16 PM

19:15...im newish to crossfit so yeah. 95 pound thrusters don't exactly come easily to a 5'8", 145 pound male.

Comment #337 - Posted by: male/5'8"/18yo/145lb at December 3, 2008 1:17 PM

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.

Comment #338 - Posted by: Corey (F28/125/5'3") at December 3, 2008 1:18 PM

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...

Comment #339 - Posted by: David Musgrave 22/M/5'9"/180 at December 3, 2008 1:22 PM

Second time going fran, got 10:30 last time

CFWUx1
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.

Comment #340 - Posted by: USC MIDN at December 3, 2008 1:23 PM

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.

SEMPER FI

Comment #341 - Posted by: Chesty pullup at December 3, 2008 1:23 PM

7:14 (1ST FRAN)

Comment #342 - Posted by: t4r4o4y4 at December 3, 2008 1:23 PM

As rx'd:

5:17

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.

Comment #343 - Posted by: KieranGT_21/M/170/5'11" at December 3, 2008 1:25 PM

9:25 (1st Fran as Rx'd)

Comment #344 - Posted by: Eric at December 3, 2008 1:26 PM

20081203 1300-1400hrs
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!

Comment #345 - Posted by: AlexR/m/6'2"/92kg at December 3, 2008 1:27 PM

First Fran.

As Rx'ed.

9:16

Comment #346 - Posted by: Bladerunner at December 3, 2008 1:28 PM

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

Comment #347 - Posted by: pmac at December 3, 2008 1:28 PM

CFWU 3x10

Fran--85# 9:10 PB

Comment #348 - Posted by: budd at December 3, 2008 1:31 PM

First Fran, 1st WOD as Rx'd, on my 3rd day of it. 9:09 puking time included.

Comment #349 - Posted by: Seth at December 3, 2008 1:36 PM

19:12

Comment #350 - Posted by: court 28m 6' 215lbs at December 3, 2008 1:39 PM

Crap--I'm old, and out of shape.
m/48/5'8"/210lbs
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.
Time=12m35s
12 minutes later still breathing funny.

Comment #351 - Posted by: Keith at December 3, 2008 1:44 PM

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.
maybe tomorrow....

Comment #352 - Posted by: Becky Clark at December 3, 2008 1:45 PM

M/33/6'/195

As rx'd

10:58

Shaved 2 minutes off my first effort on 10/27/08.

Comment #353 - Posted by: Alex Kelley at December 3, 2008 1:46 PM

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.

8:00

whoohoo!

Comment #354 - Posted by: Michael at December 3, 2008 1:49 PM

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!

Comment #355 - Posted by: Bobby at December 3, 2008 1:49 PM

M/31/160
as RX (PB) at 6:32

Comment #356 - Posted by: deesnuts at December 3, 2008 1:49 PM

First Fran: 12:42
Today: 6:19

Comment #357 - Posted by: Travis at December 3, 2008 1:52 PM

M/26/5'11"/225

Used 50# DBs - no barbell

PR 5:20

Comment #358 - Posted by: Ben at December 3, 2008 1:53 PM

M/26/5'10"/180

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.

UGH!

Comment #359 - Posted by: Drew at December 3, 2008 1:54 PM

30M/5'6"/165#

Previous PR: 4:59

Today: 4:20 New PR - Woo Hoo!

Sub 4:00 is within reach

Comment #360 - Posted by: Travis from Reno at December 3, 2008 1:55 PM

45/m/71 kg
3xCFWU, fewer pull-ups
Fran, non-rx
21-15-9
40 kg thrusters
pull-ups
time 19:01
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!

Comment #361 - Posted by: AndersI at December 3, 2008 1:56 PM

8 mins.

1st time doing 21 thrusters straight through.

Comment #362 - Posted by: Billy M at December 3, 2008 1:56 PM

M/23/6'1"/225

5:07

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!

Comment #363 - Posted by: T P at December 3, 2008 1:58 PM

I did this one last week for crossfit infernos WOD. Pr'd at 4:20! And that was with a gnarly hangover!

Comment #364 - Posted by: Quinnalicious at December 3, 2008 2:01 PM

15:59

Had to do Assisted PU's. I suck at PU's!

Comment #365 - Posted by: James at December 3, 2008 2:03 PM

4:02 New PR. 18 Seconds Faster.

Comment #366 - Posted by: Coop 25/m/170 at December 3, 2008 2:05 PM

#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)

Comment #367 - Posted by: EricFromOneworld at December 3, 2008 2:06 PM

Did a workout that used the same groups as Fran yesterday, so I made up Lynne instead
M/24/6'2"/175

Lynne (done continuously)
175#(new PR):6-6-5-5-4
PUs: 20-15-15-10-10

Comment #368 - Posted by: Matt at December 3, 2008 2:06 PM

3:03

(pr by 3 sec)

Comment #369 - Posted by: DPrice Akron,OH at December 3, 2008 2:06 PM

CFWU

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.

Comment #370 - Posted by: DJB at December 3, 2008 2:09 PM

9:03 scaled to 12-9-6
7:11 @ 9-6-3
Performed in two back to back sets

Comment #371 - Posted by: Deano m/47/190/6' at December 3, 2008 2:09 PM

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

Comment #372 - Posted by: IG at December 3, 2008 2:12 PM

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.

Comment #373 - Posted by: Chad Bakken at December 3, 2008 2:14 PM

5:10
75# thrusters

Comment #374 - Posted by: dcyn at December 3, 2008 2:16 PM

35/m/73"/187
3:53

Comment #375 - Posted by: JimmyC at December 3, 2008 2:16 PM

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.

Comment #376 - Posted by: Joel B. at December 3, 2008 2:17 PM

3min 34sec

Comment #377 - Posted by: Spalatro male/27/175lbs/5'11 at December 3, 2008 2:20 PM

Fran is a great WOD/hard but very overrated.

Defiantly a lot of other CF WODs that are harder.

Comment #378 - Posted by: Dan at December 3, 2008 2:21 PM

YESSS FRAN!

Comment #379 - Posted by: Andrew Wilson at December 3, 2008 2:21 PM

First Fran Last Spring...around 12 minutes
then as follows..
6:25
4:45
this time as rx'd
4:19(pr)

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...
m/23/6'3''/220

Comment #380 - Posted by: Soulsurfer at December 3, 2008 2:23 PM

M/36/145

@ 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!

Comment #381 - Posted by: Mad Max at December 3, 2008 2:23 PM

18/M/5'7"/150

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

Comment #382 - Posted by: Nate at December 3, 2008 2:24 PM

43/m/177#
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.

Comment #383 - Posted by: Rob Corson at December 3, 2008 2:24 PM

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?

Comment #384 - Posted by: Soulsurfer at December 3, 2008 2:26 PM

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.

Comment #385 - Posted by: Biggie at December 3, 2008 2:28 PM

33 yom 220 bwt

light warm-up
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.

Comment #386 - Posted by: brian t at December 3, 2008 2:30 PM

M/40/210/6'0"

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!

Comment #387 - Posted by: Slowjoe at December 3, 2008 2:32 PM

Fran as RX
6:05 PR by 24 seconds

Comment #388 - Posted by: Amy in Bismarck at December 3, 2008 2:33 PM

Started this as Rx'd. after 8 had shooting pain down back. dropped to 85 # and finished.
Reg and Kip pullups

Time 7:58

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.

Comment #389 - Posted by: MDS1971 at December 3, 2008 2:36 PM

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.

Comment #390 - Posted by: B at December 3, 2008 2:36 PM

3:20 some thrusters were a bit shallow.

Comment #391 - Posted by: Rory Mac at December 3, 2008 2:36 PM

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.

Comment #392 - Posted by: Swany at December 3, 2008 2:42 PM

5'9/196/26......4.13

Comment #393 - Posted by: miggylo at December 3, 2008 2:43 PM

M/5"10/145

10:45

used 65#

but im only 15


Comment #394 - Posted by: nick at December 3, 2008 2:45 PM

25/m/182lbs

7:51
Rx'd

Comment #395 - Posted by: jimmyfitness at December 3, 2008 2:45 PM

M/32/6'2"/190

13:07

Comment #396 - Posted by: Cayman Carl at December 3, 2008 2:46 PM

7:46

Unbroken thrusters and no jumping pull ups. A little slower than last time but an improvement nonetheless.

Comment #397 - Posted by: PatS at December 3, 2008 2:46 PM

11:54 as rx'd. Getting better.

Comment #398 - Posted by: Collin at December 3, 2008 2:49 PM

M/22/75"/215
fran as rx'd
4:26
first time doing unbroken sets of everything, and PR'd by 18 sec, so its a good day.

Comment #399 - Posted by: Timmy B at December 3, 2008 2:51 PM

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?

Comment #400 - Posted by: TH at December 3, 2008 2:54 PM

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

Comment #401 - Posted by: Sesoku at December 3, 2008 2:55 PM

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
18:51.43.

Fran-ing emberrasing.

FRAN!!!

Comment #402 - Posted by: PXT Cody 6'/195/33/M at December 3, 2008 2:58 PM

M/31/142

As Rx'd: 7:47 (pr)

Comment #403 - Posted by: Duke at December 3, 2008 2:59 PM

3:36 as rx'd (at the academy)

... continually getting slower...

Comment #404 - Posted by: MarcusG 5'9" 168 at December 3, 2008 3:01 PM

Dan #380

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.

Comment #405 - Posted by: quallnow at December 3, 2008 3:02 PM

42M/165#

6:52

5:00 or better next time.

Comment #406 - Posted by: DocMo at December 3, 2008 3:05 PM

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...


Comment #407 - Posted by: tooljunky at December 3, 2008 3:05 PM

M/45/5'11"/185
7:07, PR by 3 minutes!! and yes I still know it's slow LOL

Comment #408 - Posted by: Ken at December 3, 2008 3:08 PM

4:58(pr)
old 5:47

Comment #409 - Posted by: Jonblaze at December 3, 2008 3:09 PM

12:55 (pr by 1:40)

goal is under 10 mins. 2nd set of thrusters was tough.

Chip away at the stone.

Comment #410 - Posted by: Ronnieboy at December 3, 2008 3:14 PM

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!!

Comment #411 - Posted by: brad/m/36/5'09/175 at December 3, 2008 3:15 PM

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

Comment #412 - Posted by: Rodney Hamby at December 3, 2008 3:15 PM

M/6'3"/217#/24 yrs. old

21-15-9
95# thruster
Strict pullups (globo gym now forbids kipping)
5:30

still a PR by 1 minute but...ehhh

Comment #413 - Posted by: Lorenzo Inglese at December 3, 2008 3:16 PM

btw: 152

7 minutes. didn't feel good with this one, back is still sore from the deadlift workout the other day.

Comment #414 - Posted by: seth c at December 3, 2008 3:18 PM

M/23/214

As Rx'd

11:55

First Time, it was horrible, and great at the same time. Can't wait for this to come around again!

Comment #415 - Posted by: Chris K at December 3, 2008 3:18 PM

As Rx'd

6:47 PR

Comment #416 - Posted by: ron 5'11/170/25/m at December 3, 2008 3:20 PM

M/23/187

3:38 as rx'd in boots and utes.

Comment #417 - Posted by: Clark at December 3, 2008 3:23 PM

As RX'd Boots and Utes 4:55

Comment #418 - Posted by: Noel / 32 / 68" / 175# at December 3, 2008 3:24 PM

As Rx'd 7:30 previous was 8:15

Comment #419 - Posted by: John Calgary 5'11"/190/47/m at December 3, 2008 3:24 PM

Rxd:

9:30 (PR by 2:21)

Comment #420 - Posted by: BJP - m/27/170#/5'9" at December 3, 2008 3:24 PM

23/M/177
-----------
Non-RX
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.

Comment #421 - Posted by: JasonP at December 3, 2008 3:25 PM

75, A10 - 10:21

Comment #422 - Posted by: yannix at December 3, 2008 3:26 PM

As Rx'd

4:53
Only my second Fran, beat my old time of 6:57

Comment #423 - Posted by: Vinny 26/5'8/165 at December 3, 2008 3:27 PM

8:30

cut the thrusters down to 15-10-5 at 80 pounds

Comment #424 - Posted by: danieltspencer at December 3, 2008 3:34 PM

as rx'd
8:59

Comment #425 - Posted by: robr526 at December 3, 2008 3:37 PM

M/31/225/6'1"

21-15-9
80 lb thrusters
Did 12-9-6 kipping pull ups and the differnce jumping.

5:55

Improved 40 seconds from last time and increased thruster weight by 5 lbs and upped the kipping pull ups to over 60%.

Comment #426 - Posted by: rob m at December 3, 2008 3:37 PM

m/31/230/68"

As rx'd 7:12

My PR is 4:19, I just was not feeling it today!

Comment #427 - Posted by: Jason at December 3, 2008 3:40 PM

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?

20/140/5'7''

Comment #428 - Posted by: danny at December 3, 2008 3:41 PM

37M/5'10"/167#

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.

Comment #429 - Posted by: rjf at December 3, 2008 3:41 PM

m/20/185

Fran as rxed

7:34 pr by 5 min or so

Comment #430 - Posted by: TMart at December 3, 2008 3:45 PM

M19/5'8"/150lbs:

Fran as rx'd: 6:27

Henry, with iffy pullups: 14:30
David with 65 pounds and iffy pullups: 19:25

Comment #431 - Posted by: Justin Routt at December 3, 2008 3:45 PM

25/M/157

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.

Comment #432 - Posted by: Bo at December 3, 2008 3:46 PM

First fran with butterfly pullups. Finished as Rx'ed at 3:02. My lungs hurt.

24 M 6' 175

Comment #433 - Posted by: C Mac at December 3, 2008 3:47 PM

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

Comment #434 - Posted by: adamray @ cf silicon valley at December 3, 2008 3:48 PM

as Rx'd 4:50

Comment #435 - Posted by: mike in the ro at December 3, 2008 3:49 PM

30/m/195

6:01 as rx'd. pr.

Comment #436 - Posted by: SAT at December 3, 2008 3:50 PM

20m/5'9/170#

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.

Comment #437 - Posted by: Nathan at December 3, 2008 3:51 PM

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.

24:00

Comment #438 - Posted by: BC at December 3, 2008 3:53 PM

M/40/180

As rx'd: 5:10

(PR 4:47)

I dread this one all day long, and then I do it, and I remember precisely why I dread it.

More better faster

Comment #439 - Posted by: Marty at December 3, 2008 3:55 PM

#65 2 weeks into crossfit and a sub 4min RX'd Fran. Bullsh$t

Comment #440 - Posted by: ben at December 3, 2008 3:55 PM

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

Comment #441 - Posted by: jp8173 at December 3, 2008 3:58 PM

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

Comment #442 - Posted by: peejay2 at December 3, 2008 3:59 PM

7:58 (missed PR by 20 secs)

Comment #443 - Posted by: Alan Cook - 23/5'8"/162 at December 3, 2008 4:00 PM

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

Comment #444 - Posted by: mark knisely at December 3, 2008 4:01 PM

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!

S/F
OUT!

Comment #445 - Posted by: Grugly Fitness at December 3, 2008 4:03 PM

7:59

Second Fran- First Fran was 16 minutes in Sept!

Comment #446 - Posted by: GU997 at December 3, 2008 4:06 PM

M/27/220

9'48

Muscles were failing after sets of 7. Look to shave off 5 minutes next time.

Comment #447 - Posted by: CT at December 3, 2008 4:09 PM

3:55 as rx'd (PR by 2:06)

Comment #448 - Posted by: deejay at December 3, 2008 4:09 PM

Finally! Sub 5! I remember back when I couldn't do this as Rx'd.

4:57

All pullups unbroken. Gotta work on getting those thrusters down.

Comment #449 - Posted by: Kevin Wood - CrossFit Moncton (27/6'3/179#) at December 3, 2008 4:11 PM

Gave Heavy Fran a try:

15-12-9 of:
135# thruster +
45# weighted pull-up

8:46

Comment #450 - Posted by: Chachi_20/5'11''/190 at December 3, 2008 4:12 PM

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!!!

Comment #451 - Posted by: dylan at December 3, 2008 4:13 PM

First Fran ever. As Rx'd

3:39

21/M/6'/175

Comment #452 - Posted by: Anders in Philly at December 3, 2008 4:14 PM

28/183cm/75kg

"Fran"
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..

Comment #453 - Posted by: DB80 at December 3, 2008 4:14 PM

M/19/5'11"/160

Took a week off during Thanksgiving, bad idea
Not as rx'd: 85 pound thrusters

8:50

Comment #454 - Posted by: Daniel Susskind at December 3, 2008 4:15 PM

40kg

5:40 pr

Comment #455 - Posted by: Samuel M/27/6'3" at December 3, 2008 4:18 PM

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

Comment #456 - Posted by: mikey at December 3, 2008 4:18 PM

M/42/212

Fran as RX'd

8:52

Last time was 5:55 with jumping pullups. Did normal pullups this time. Really slowed the time down.

Comment #457 - Posted by: Kevin Seiwell at December 3, 2008 4:21 PM

31yom, 5'9, 160#
7:00min with strict pull-ups. I still can't do 21 thrusters in a row!

Comment #458 - Posted by: Pierre D at December 3, 2008 4:25 PM

8:23
greg: 25:04
this one hurts

Comment #459 - Posted by: dylan at December 3, 2008 4:25 PM

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 #460 - Posted by: Kurt m/28/155 at December 3, 2008 4:25 PM

SWA
188/M/31/6'0"

4:28 PR

Last time:
SWA
190/6'0/31/M
5:52 pr
Comment #779 - Posted by: SWA at April 1, 2008 9:08 AM

Comment #461 - Posted by: SWA at December 3, 2008 4:29 PM

13:00 ack

Comment #462 - Posted by: dbones at December 3, 2008 4:32 PM

#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#.

Comment #463 - Posted by: Travis from Reno at December 3, 2008 4:32 PM

45/76"/190

CFWUx3x15 (except 2x5 pullups)

subbed 75#

1:53/2:55/1:46 = 6:35 total (75# PR by 0:25)

Comment #464 - Posted by: Pete - Decatur, GA at December 3, 2008 4:35 PM

24/m/200

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.

Comment #465 - Posted by: Dave at December 3, 2008 4:36 PM

27/m/202/6'

9:29
third round thrusters looked more like push press
form needs work

Comment #466 - Posted by: hellijake at December 3, 2008 4:38 PM

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)

Comment #467 - Posted by: DeMarco 30/175#/5'9" at December 3, 2008 4:40 PM

31yrs M 6' 215

First time doing this WOD
time 5:45

Comment #468 - Posted by: Shane at December 3, 2008 4:41 PM

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.

Comment #469 - Posted by: Rob at December 3, 2008 4:43 PM

Wow.

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?!?

Comment #470 - Posted by: Smash at December 3, 2008 4:49 PM

5:25 as recorded
19/m/195

Comment #471 - Posted by: Big Red Rhabdo at December 3, 2008 4:51 PM

4:40 as rx'd

Comment #472 - Posted by: Tim/18/m/166 at December 3, 2008 4:51 PM

comment #466......chalk :)

Comment #473 - Posted by: algreen at December 3, 2008 4:52 PM

M/145/42

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

Comment #474 - Posted by: mitch at December 3, 2008 4:54 PM

m/29/62kg/166cm

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.

Comment #475 - Posted by: Aussie Chris at December 3, 2008 4:54 PM

bwt. 142

3:34 as Rx'd new PR.

The thrusters still kick my a**!

Comment #476 - Posted by: BigEd CF North Fulton at December 3, 2008 4:55 PM

M/19/165

As RXed 6:24
PR by 1:36

Comment #477 - Posted by: Micah A. at December 3, 2008 4:56 PM

M/23/152 GregAwu

As rx'd: 4:51

Comment #478 - Posted by: Y. Zhou at December 3, 2008 4:56 PM

Made up Nate

17 rounds plus 1 HSPU

hope for 20 next time

Comment #479 - Posted by: Jason Khalipa at December 3, 2008 4:56 PM

As Rx'd

06min23sec....PR by 1min14sec

Comment #480 - Posted by: 1*1*3*8*1 (28/5'7/155/quebec) at December 3, 2008 4:57 PM

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.

Take care!

Comment #481 - Posted by: R.Lee_Seattle at December 3, 2008 4:59 PM

cfwux3 light dips/PU

as RX'd 10:12 (missed PR by 0:35)

Comment #482 - Posted by: DJF M/38/5'8"/166 at December 3, 2008 5:01 PM

38/M/178/6'0"

as rx'd 3:31


#461

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.

Comment #483 - Posted by: Jay M. in SC at December 3, 2008 5:01 PM

F/40/5'6"/115

CFWUx3 (-PU)

5:20 (last time was 5:03)

45# thrusters

Just getting over being sick - there's always next time...

Comment #484 - Posted by: randi at December 3, 2008 5:02 PM

m/26/190

FRAN as RXd

6:08 (PR by 40sec)

my forearms are ACHING (as are my shoulders/legs)

Comment #485 - Posted by: B.Prendergast at December 3, 2008 5:07 PM

#461
Please excuse the poor grammar in my post, it should read, "when muscle recovery and protein metabolism ARE maximized by carb loading".

Comment #486 - Posted by: Jay M. in SC at December 3, 2008 5:08 PM

2.5 mile run...then
WOD
9:21
Very Tired
8:29 previous time

Comment #487 - Posted by: dyagg at December 3, 2008 5:09 PM

4:06

PR stands at 3:40. fatter bar slowed me down tonight. Times have been slowing down.

Comment #488 - Posted by: Brett_nyc at December 3, 2008 5:12 PM

"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.

Comment #489 - Posted by: PXT Cody 6'/195/33/M at December 3, 2008 5:13 PM

3 min 32 seconds

Comment #490 - Posted by: Rudy at December 3, 2008 5:13 PM

M/27/185

As Rx'd

7:03

Comment #491 - Posted by: Woo at December 3, 2008 5:14 PM


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.

MATMAN

Comment #492 - Posted by: Matman at December 3, 2008 5:16 PM

4:10 as Rx'd PR by 1:43

Comment #493 - Posted by: Max S 20/6'0/195 at December 3, 2008 5:16 PM

#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!

Comment #494 - Posted by: Johnny at December 3, 2008 5:16 PM

as rx'd, 6:39 (new PR by 35 sec's)

Comment #495 - Posted by: mbalanda at December 3, 2008 5:17 PM

37/6'2"/197

Time: 3:50 as rx'd. Tied my fastest pr. This one hurt me. Man!

Comment #496 - Posted by: Brent Maier at December 3, 2008 5:18 PM

12:19
previous 13:06

M/39/150

Comment #497 - Posted by: Ticotexas at December 3, 2008 5:19 PM

m/41/165/6'

as rx'd:

7:55 (1st Fran)

Comment #498 - Posted by: patrick at December 3, 2008 5:20 PM

M/22/155/5'9"

Did a hopper deck workout using the Fran movements instead.

5 rounds
25 thrusters (95 lbs)
30 pull ups

time: 29:20

Comment #499 - Posted by: adam_usn at December 3, 2008 5:21 PM

Fran, what a LADY

janet f/49 65# thrusters and assisted pull-ups
7:31

Scott m/48 95# thrusters and asst. pull-ups
5:49

Can't give any more info Forearms are on fire.

Comment #500 - Posted by: Scooter2 at December 3, 2008 5:25 PM

First time Fran as rx'd
4:25
Loved it!!!

Comment #501 - Posted by: Troy at December 3, 2008 5:25 PM

13 minutes, first time doing fran. Hope to see big improvement next time this comes around.

Comment #502 - Posted by: tom at December 3, 2008 5:26 PM

5:30 huge improvements from where I started

Comment #503 - Posted by: aglave2 at December 3, 2008 5:29 PM

wanted to do a good workout instead, so did deads/bench/cleans x10, 9, 8... 1
deads 270
bench 180
cleans 135
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.

Comment #504 - Posted by: jay at December 3, 2008 5:29 PM

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)

good post!

Comment #505 - Posted by: PXT Cody 6'/195/33/M at December 3, 2008 5:30 PM

M/30/175/5'11"


11:52

PR by 5 min.

Comment #506 - Posted by: jakeB at December 3, 2008 5:32 PM

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.

Comment #507 - Posted by: TJ at December 3, 2008 5:32 PM

65#

7:55

Comment #508 - Posted by: lucas at December 3, 2008 5:33 PM

65#

7:55

Comment #509 - Posted by: lucas at December 3, 2008 5:33 PM

8:25

Comment #510 - Posted by: hari at December 3, 2008 5:33 PM

6:25

Almost threw up in the gym.

Comment #511 - Posted by: adam/22/155/6' at December 3, 2008 5:34 PM

29 yom, 180 lbs

4:00 (pr) as rx'd

Comment #512 - Posted by: Jeff Weltmer at December 3, 2008 5:34 PM

Scaled Fran,

used 65# for the Thrusters

5:54 min

M/33/205/6'0"

Comment #513 - Posted by: CER at December 3, 2008 5:36 PM

28/M/140

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.

As rx'd.

7:59.


Comment #514 - Posted by: Eric E at December 3, 2008 5:43 PM

M/40y/5'8"/165#

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.

Comment #515 - Posted by: George Hernandez at December 3, 2008 5:46 PM

M/40/174

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 ...

Comment #516 - Posted by: Joe McCune at December 3, 2008 5:47 PM

m/41/150/5'10''

11:48

first fran

I have now been doing Crossfit for 1 month and will never go back to any other form of lifting/working out.

Comment #517 - Posted by: vtf at December 3, 2008 5:48 PM

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.

Comment #518 - Posted by: mtvet/43/m/210/6' at December 3, 2008 5:52 PM

#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.

Comment #519 - Posted by: adam/22/155/6' at December 3, 2008 5:53 PM

24/M/158/5'7"

12:50

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!!!

Comment #520 - Posted by: Ryan at December 3, 2008 5:53 PM

#516
George, you essentially did the work out twice man.
1st round is 21
2nd round is 15
3rd round is 9

Comment #521 - Posted by: ron 5'11/170/25/m at December 3, 2008 5:53 PM

m/42/160#

7:07-Over 1 minute off PR. Thrusters were more like front squats with push presses. Aiming for sub 6 next time.

Comment #522 - Posted by: shan at December 3, 2008 5:53 PM

M/21/167lbs/6'0"

as rx'd:

10:15

Comment #523 - Posted by: Daniel B at December 3, 2008 5:57 PM

Holy Crap... that was my first Fran, as rx'd: 9:48 I hope to be under 7 min next time it comes around.

M/21/150lbs/6'0

Comment #524 - Posted by: James B. at December 3, 2008 6:01 PM

11:29 First time able to complete to prescription. May not be a great time to you, but I'm impressed.

Comment #525 - Posted by: Eric at December 3, 2008 6:02 PM

M/170/5'11"
4:44
89lb Thrusters

I forgot to add the 3lbs on either side (I use 10 kilo bumpers) to make 95 lbs. Do'h!

Comment #526 - Posted by: Neil in Lakeland, Florida. at December 3, 2008 6:03 PM

'Fran'

57/M/195
10:44 as Rx'ed PR!

48/F/125
9:35 Thrusters @ 45 lbs

Comment #527 - Posted by: Dave and Belinda at December 3, 2008 6:05 PM

31/M/190

as rx'd 6:53 (PR)

really happy about this since I just got back a week ago from 30 days off

Comment #528 - Posted by: john g at December 3, 2008 6:05 PM

7:10 as Rx'd. Took it a little easy on Fran today. This was my first WOD in a few weeks.

M/5'9"/190/40yo

Comment #529 - Posted by: David Heyer at December 3, 2008 6:13 PM

HFD A Platoon, Bayview

m/38/225

5:26 felt like crap

M/41/165

9:36

M/22/175

6:11

Comment #530 - Posted by: Captain Dan at December 3, 2008 6:15 PM

24/m/5'9"/198

first time fran, did well, definitely tried to concentrate on form vs. speed at the end.

13:51 very tough.

Comment #531 - Posted by: strick at December 3, 2008 6:16 PM

3:45 as rx'd PR by 32 seconds

Comment #532 - Posted by: Chris Mac m/6'0/200/29 at December 3, 2008 6:17 PM

Did "Fran" with men wt (95#) today!

9:35

Comment #533 - Posted by: Kim Phan 27/F/115 CrossFit Emerald Coast at December 3, 2008 6:18 PM

s rx'd
39m/5'11"/205

6:10 pr

Comment #534 - Posted by: JokerHB at December 3, 2008 6:18 PM

29m/156/70"

cf w/u with turkish getups

As rx'd
6:27 (pr)!!
colin
7:22
keola
6:00

Comment #535 - Posted by: SitkaRS709 at December 3, 2008 6:19 PM

Shooting for under 10.

Little too long of a rest period before last set of pull-ups.

10:02

Thanksgiving break really set me back!

Aloha,

Jordan

Comment #536 - Posted by: 27/m/175...Jordan @ Holloman at December 3, 2008 6:19 PM

m/175/42

did the first set and then got a fire call
restarted
time

5:04
I am happy because I had already had started
Rock on

Comment #537 - Posted by: Bruce from uxbridge at December 3, 2008 6:20 PM

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...

Comment #538 - Posted by: Mike Mc 30/5'9"/170 CrossFit Emerald Coast at December 3, 2008 6:20 PM

First time doing it rx'd

F/130/19

10:26

Comment #539 - Posted by: Kristine at December 3, 2008 6:20 PM

20 minutes
40-lb thrusters
80cw pullups
(YMCA)

Comment #540 - Posted by: FernLKG at December 3, 2008 6:21 PM

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.

m/32/5'9"/180

Comment #541 - Posted by: brian p at December 3, 2008 6:21 PM

M/46/145

As Rx'd
7:17

#528
Nice work Dave (and Belinda too)!

Comment #542 - Posted by: jon h at December 3, 2008 6:22 PM

M/150/30

6:50 and every second hurt tonight, but i feel better now that i did it

Comment #543 - Posted by: DP COURTICE at December 3, 2008 6:22 PM

5:32

#443..peejay2

That's awesome, well done!

Comment #544 - Posted by: Vince S at December 3, 2008 6:24 PM

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,

Billy

Comment #545 - Posted by: Billy at December 3, 2008 6:24 PM

23M/5'10"/170
7:48

22F/5'2"/120
8:01

Comment #546 - Posted by: natejay at December 3, 2008 6:27 PM

Fran as rx'd
5:25

PR by 3 minutes!

Comment #547 - Posted by: Jeff Crossfit Indianapolis at December 3, 2008 6:28 PM

m/37/180

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

3:40

It's good to be back...

Comment #548 - Posted by: Jay Miles, Chicagoland at December 3, 2008 6:30 PM

24/m/186

as rx'd 6:31 (+57 secs)

I was about one good burp away from meeting Pukie...

Comment #549 - Posted by: headonkey at December 3, 2008 6:31 PM

F/22/5'6"/140

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
11:21

And...

WOD

100 sit-ups

90 Squats

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

38:00

DIRTY. Made me realize how much I need to work on my overhead work (push press and OHS)

Comment #550 - Posted by: Melissa Cvjeticanin CF Mississauga at December 3, 2008 6:32 PM

As Rx'd

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.

Comment #551 - Posted by: Nathan - m/27/5'10/216 at December 3, 2008 6:33 PM

sub'd 85# for thrusters

about 15 minutes plus or minus

Comment #552 - Posted by: Logan at December 3, 2008 6:33 PM

Rx'd - 10:18

First time with Fran. My wrist hurt while doing the thrusters. I believe I'm doing something wrong. Any suggestions?

Thanks
Jay

Comment #553 - Posted by: Jay at December 3, 2008 6:34 PM

m/26/5'10"/170

First time on fran, god I hate those thrusters....

10 min. flat, to the second.

Comment #554 - Posted by: jacksbadassgoat at December 3, 2008 6:37 PM

m/35/180/5'9"

as rx
no kip pull ups
7 min flat

Comment #555 - Posted by: RussEscondido at December 3, 2008 6:46 PM

45/m/159#

90# DB thrusters, 45# DB's, otherwise as RX'd

4:58

All pullups unbroken.

Comment #556 - Posted by: dcostolo at December 3, 2008 6:47 PM

M/34/185
as Rx'd
4:24
34 seconds off PR

F/31/118
65# Thrusters
12:52
3:30 off of PR
Just getting back in after being sick

Comment #557 - Posted by: Paul and Dawn K at December 3, 2008 6:47 PM

25/m/5'11"/175
As rx'd
7:05 PR by over 3 minutes

Comment #558 - Posted by: justaman - liberty sc at December 3, 2008 6:49 PM

M 38 185

CFWU as Rx'd

6:33, minute off my PR, better luck next time

Out here

JJG

Comment #559 - Posted by: JJG at December 3, 2008 6:51 PM

14:45 at 7200'
used 45# cheater weight on pullups
95# thrusters

Comment #560 - Posted by: abr at December 3, 2008 6:53 PM

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.

21
15/6 Thrusters
10/7/4 PU
15
5/6/4 T
5/5/5 PU
9
5/4 T
3/3/3/ PU

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.

Comment #561 - Posted by: BryanH at December 3, 2008 6:56 PM

cak 12:30
b 10:15
k 8:32

Comment #562 - Posted by: cak at December 3, 2008 6:58 PM

35/M/175#/6'0"

Fran as Rx'd

6:10

Comment #563 - Posted by: Eric at December 3, 2008 7:01 PM

Sucking today
M/28/220
as Rx'd
7:43

Pull-up bar was 30 yards from barbell...definitely noticed dramatic time difference.

Comment #564 - Posted by: Paul at December 3, 2008 7:02 PM

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!

Comment #565 - Posted by: Dan - CrossFit Sonoma County at December 3, 2008 7:05 PM


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.

f/25/5'5/155

Comment #566 - Posted by: jenny at December 3, 2008 7:06 PM

22.m.136.65"

as rx'd
5:46(PR)

Last Time:
6:40

Comment #567 - Posted by: Francis Vu Nguyen at December 3, 2008 7:12 PM

27/m/181

As rx'd
4:04 tied pr

Comment #568 - Posted by: R_Spad at December 3, 2008 7:13 PM

27/m/74kg

5:12

Comment #569 - Posted by: pz at December 3, 2008 7:14 PM

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

Comment #570 - Posted by: Dan at December 3, 2008 7:16 PM

M/34/180/6'0"

As Rx'd

5:57

Comment #571 - Posted by: Reno_Ty at December 3, 2008 7:16 PM

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

Comment #572 - Posted by: JPD - M/26/5'10"/170 at December 3, 2008 7:23 PM

First time:
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.

Comment #573 - Posted by: MikeT 31/M/6'1"/195 at December 3, 2008 7:25 PM

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.

Comment #574 - Posted by: pablo at December 3, 2008 7:27 PM

M/28/180

as rx'd
4:19

Comment #575 - Posted by: SRA at December 3, 2008 7:28 PM

m/36/185

as rx'd

7:03

Comment #576 - Posted by: rich k at December 3, 2008 7:29 PM

m/43/6'2/170

Scaled:

65# Thrusters
All but 10 pull ups were jumping

12:00

Comment #577 - Posted by: Funkhouser at December 3, 2008 7:31 PM

Fran
10:07

Comment #578 - Posted by: symanietz at December 3, 2008 7:32 PM

23/M/5'9/155

11:22

Gotta get stronger on thrusters

Comment #579 - Posted by: Leviticus at December 3, 2008 7:33 PM

M/31/67/160

As RX'd

5:20

Comment #580 - Posted by: Jeff Pelton at December 3, 2008 7:33 PM

heavy fran

135# thrusters
40# weighted pull-ups

15-12-9

7:55

Comment #581 - Posted by: Mason at December 3, 2008 7:33 PM


m/22/6'1/185

"Heavy Fran"

15-12-9
135# thrusters
45# weighted pull-ups

7:57

Tough workout. But much different than regular Fran.

Comment #582 - Posted by: COS at December 3, 2008 7:36 PM

10:37 w/ mods

Used 40kg bar and did negative PUS. Even so, saw Pukie waiting for me on the horizon.

Comment #583 - Posted by: John Elstad at December 3, 2008 7:37 PM

7:27
21's and 9's w/o rest
not so good on the 15's

Comment #584 - Posted by: ELo at December 3, 2008 7:43 PM

m/25/5'8/150

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.

Comment #585 - Posted by: Matt Laney at December 3, 2008 7:45 PM

M/31/170 5'7"

14:12

Comment #586 - Posted by: DajM at December 3, 2008 7:46 PM

M/35/5'10/235

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:(

Comment #587 - Posted by: Troy at December 3, 2008 7:48 PM

m/20/160/5'9"

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

Comment #588 - Posted by: JohnFahn at December 3, 2008 7:49 PM

16 mins

Comment #589 - Posted by: mk.ultra329 at December 3, 2008 7:54 PM

8:15
need to work on pull ups

Comment #590 - Posted by: Fresh Prince M/18/6'/192 at December 3, 2008 7:55 PM

as rxd but used rings for pull ups

This time 6.19

last time 5.30

PR is 5.28

Comment #591 - Posted by: OSV/43yo m/165#/5'10" at December 3, 2008 7:57 PM

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.

Comment #592 - Posted by: a noble at December 3, 2008 7:59 PM


F/45/5'2"/130

Fran rx'd w/chick weight, 65#
6:38

Not the best I've done, but I'm okay with it ;)
(translation: didn't die HAHA)

Comment #593 - Posted by: Kath@crossfitnorthatlanta.com at December 3, 2008 8:03 PM

100# thrusters (only wt bar available), all else as rx'd---8:49

Done after DAC range from 0530-1700.

Comment #594 - Posted by: pb 37/m/71"/182 at December 3, 2008 8:04 PM

70 lb w/a pullups (21 & 15), 60 lb w/a (9)
30 lb db thrusters (60 total)

11 min.

Comment #595 - Posted by: Melody F/28/5'7"/173 at December 3, 2008 8:05 PM

m/28/195#

10:06
Think that's a PR, can't recall

Comment #596 - Posted by: Adam at December 3, 2008 8:10 PM

Ahhhh...I love Fran.
Girls as Rx'd weight...
PR 5:10
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!
F/32/5'7"/170
PS- I CANNOT WAIT TO DO THIS WEEKEND'S WORKOUT AT MT BAKER CROSSFIT! YEEHAW!

Comment #597 - Posted by: Stephanie at December 3, 2008 8:13 PM

m-22-210#

11:18 rxd

Comment #598 - Posted by: zach at December 3, 2008 8:14 PM

I think I did this wrong. I did 3 rounds of fran. 27:51. A bit of pain. Was that wrong?

Comment #599 - Posted by: kent at December 3, 2008 8:14 PM

40/M/153

As Rx'd
13:10(26 sec. PR)

Comment #600 - Posted by: BrettL at December 3, 2008 8:17 PM

F/37/124
Fran with 65 pds: 5:56 today...20 secs off my pr-
still felt sick for about an hour after!

Comment #601 - Posted by: Raine at December 3, 2008 8:25 PM

m/32/163

as rx'd

2:49 (new PR)
prev best was 2:57

Comment #602 - Posted by: bret_e rabid at December 3, 2008 8:25 PM

M/5'6"/170
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....

Comment #603 - Posted by: charlie at December 3, 2008 8:26 PM

Male/26yrs/6'0"/170lbs

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

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.

Comment #604 - Posted by: JacobSZ at December 3, 2008 8:27 PM

fran puts such fear in me, i can't even tell you.

5:32

pr by about 15 sec.

Comment #605 - Posted by: sleeper at December 3, 2008 8:32 PM

1.5 miles in 10:56 followed by -

Fran:
21 65lb Thrusters
19 Pull
15 65lb Thrusters
0 Pull
9 65lb Thrusters
0 Pull

11:05

M/25/158

Comment #606 - Posted by: Joshua at December 3, 2008 8:33 PM

First time Fran...6:31 as RX'd

32/m/6'4"/220

Comment #607 - Posted by: Mike K at December 3, 2008 8:36 PM

M/24/5'10"/145

081203: 6:48 (3rd Fran) 23.0% Increase

080915: 8:50 (2nd Fran) 52.2% Increase

080724: 18:31 (1st Fran)

Comment #608 - Posted by: Butte at December 3, 2008 8:41 PM

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.

Comment #609 - Posted by: Dave and Belinda at December 3, 2008 8:42 PM

M/27/165

11:47 CRUSHED my previous time by 5 mins!

Comment #610 - Posted by: dgerts at December 3, 2008 8:43 PM

6:31 Scaled 55#; band asst pull-ups on 11-9 reps

Comment #611 - Posted by: Vicky Z/40/5'5"/135 at December 3, 2008 8:46 PM

8:15

but...
at the end thrusters looked more like push presses, so it doesnt count

Comment #612 - Posted by: david blumberg at December 3, 2008 8:50 PM

as rx'd 8:15

Comment #613 - Posted by: jtrent at December 3, 2008 8:57 PM

33/M/175

6:12 as Rx'd

Comment #614 - Posted by: M. Ely at December 3, 2008 8:59 PM

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

m/33/6'/225

Comment #615 - Posted by: millerj at December 3, 2008 9:01 PM

as rx'd

4:35

Comment #616 - Posted by: Rookie - Crossfit Gold Coast at December 3, 2008 9:03 PM

First Fran... 65lb thruster.

7:45 -- now for the oxygen tank

Comment #617 - Posted by: Nick at December 3, 2008 9:11 PM

7min 44sec

Comment #618 - Posted by: WickNasty at December 3, 2008 9:13 PM

m/33/5'9"/165

as rx'd 10:24

Comment #619 - Posted by: msharris at December 3, 2008 9:16 PM

m/33/5'9"/165

as rx'd

10:24

Comment #620 - Posted by: mharris at December 3, 2008 9:17 PM

as rx'd

6:02

blah.

Comment #621 - Posted by: Kevin C at December 3, 2008 9:24 PM


M/35/168
4:02
AS RXED WITH DEEP THRUSTERS AND CHIN ABOVE BAR PULLS
10 MIN. RECOVERY LAYING ON GYM FLOOR

Comment #622 - Posted by: EJ at December 3, 2008 9:30 PM

M/31/152/5'9"

3:17

Comment #623 - Posted by: Chris at December 3, 2008 9:32 PM

25/M/6'1"/195

Fran as RX'd

4:29 (PR)

new best by 1:15!!!

Comment #624 - Posted by: Eric G. at December 3, 2008 9:39 PM

m35/168/5'8"

did fran last week so I did 7 rounds for time of:
20 squats, 12 ring dips, 15 pull ups

19:06

Comment #625 - Posted by: C-Loc at December 3, 2008 9:40 PM

M/23/170/70"
as rx'd
6:59 new PR

Comment #626 - Posted by: Eric -Fairbanks, Alaska at December 3, 2008 9:42 PM

GILLIAN!!!!!!

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 .....
Lisa

Comment #627 - Posted by: lisa-crossfit suffolk at December 3, 2008 9:46 PM

9:30.

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.

Comment #628 - Posted by: katelyn/f/31/5'6"/148# at December 3, 2008 9:51 PM

btw,

Fran as prescribed for women's weight

Time:5:58
Pr'd! Previously(9:36)

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!

Comment #629 - Posted by: lisa-crossfit suffolk at December 3, 2008 9:52 PM

24/m/6'3"/180

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.

Comment #630 - Posted by: Eamon at December 3, 2008 9:57 PM

9:43

Comment #631 - Posted by: daryl at December 3, 2008 9:58 PM

13:53
that was terrible.
2months off has not helped

36/5-11/225/m

Comment #632 - Posted by: jakers at December 3, 2008 10:00 PM

#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!
Lysa

Comment #633 - Posted by: Lysa F 43 5'5" 120lbs at December 3, 2008 10:20 PM

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!!!

Comment #634 - Posted by: mark at December 3, 2008 10:23 PM

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).

Comment #635 - Posted by: Apollo Lee at December 3, 2008 10:32 PM

9:03

Comment #636 - Posted by: Brad at December 3, 2008 11:01 PM

Fran
21-15-9
43kg Thruster
Pull Ups

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.

Comment #637 - Posted by: ZMH - CrossFit Victoria -31, 5'11, 80kg at December 4, 2008 12:04 AM

M/19/165/5'7

as rx'd

6:29 PR by 1:30!!

Comment #638 - Posted by: Nico at December 4, 2008 12:12 AM

6:27

D'OH!

Granted this was in slacks and having eaten nothing. But it's still a regression from 5:00

Comment #639 - Posted by: Tim T at December 4, 2008 12:35 AM

"Fran"

8:04
15-8-8 (95lbs)

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

Comment #640 - Posted by: Austin Pritchard at December 4, 2008 2:05 AM

m/40/6'1"/195

10:44 as rx'd

Comment #641 - Posted by: Starkey at December 4, 2008 2:06 AM

As rx'd:

7:37

2m22s better than last time. I'm still amazed at how much my times/weights are improving for the WODs, thank you crossfit!

Comment #642 - Posted by: jonk at December 4, 2008 2:38 AM

11:11 with 75lb.

A minute faster than my last Fran and this time with more weight.

Comment #643 - Posted by: Erikl 6'3"215lbs 38yo at December 4, 2008 2:44 AM

5:53

Comment #644 - Posted by: TomO/42/M/200 at December 4, 2008 2:45 AM

M/175/6'/39


As Rx'd

5:52

Comment #645 - Posted by: Judd at December 4, 2008 2:48 AM

m/182/5'8'/28

4:51

Comment #646 - Posted by: manu at December 4, 2008 3:23 AM

35/M/74kg

07:35

Comment #647 - Posted by: Nicholas at December 4, 2008 3:23 AM

M/190/31

4:10

Comment #648 - Posted by: Schaller at December 4, 2008 3:36 AM

Scaled
12-9-6
65#
2:53

Comment #649 - Posted by: westxun at December 4, 2008 4:22 AM

M/40/5'6"/165

as rx'd

8:31

Comment #650 - Posted by: James C. Barchenger at December 4, 2008 4:27 AM


7:30

45lb thruster with straight bar.
80lb pulldowns

15-10-9

On da comeback trail and all. :)

http://www.angrydalty.com/crossfit.htm

Comment #651 - Posted by: Angrydalty at December 4, 2008 4:33 AM

M/40/185

"Fran"

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

As Rx'd
5:42

Comment #652 - Posted by: toby or not toby at December 4, 2008 4:50 AM

as rx'd

9:55

Comment #653 - Posted by: brett_from_wylie at December 4, 2008 4:57 AM

27/6'8"/215

4:48

Comment #654 - Posted by: Stretch at December 4, 2008 5:29 AM

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

5:28 Rx'd

Comment #655 - Posted by: Hammer at December 4, 2008 5:36 AM

F/23/145

Sub'd 65# thrusters, jumping PUs

9:33

Was aiming for <10, so pretty happy with this! Last two thrusters were rough. Previous attempt was ~6min with 45# thrusters.. getting better!

Comment #656 - Posted by: jess at December 4, 2008 5:47 AM

m/30/5'11/179

as rx'd
8:06

tough as hell

Comment #657 - Posted by: Ian M. at December 4, 2008 5:58 AM

5:22 rx 2:03PR

Comment #658 - Posted by: Robert Steele 32/M/225 at December 4, 2008 6:08 AM

27/m/145

as rx'd
4:52

Comment #659 - Posted by: nick at December 4, 2008 6:11 AM

West Tigris--COP 828 branch

as rx'd:

5:18

Comment #660 - Posted by: GC at December 4, 2008 6:14 AM

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.

Comment #661 - Posted by: Kent m/36/6'5"/280 at December 4, 2008 6:15 AM

10:12

Comment #662 - Posted by: tyrell at December 4, 2008 6:16 AM

30/m/175
rx'd
6:45

Comment #663 - Posted by: beach at December 4, 2008 6:21 AM

wayy off PR (7:15)

9:40 ughhh

Comment #664 - Posted by: blatz 30yom/6'3"/215lbs at December 4, 2008 6:24 AM

First Fran.... man I like that lady

finished as rx'd
6:10
Can't wait until next time to see how much I can improve on that.

Thanks Coach.
Hooah

Comment #665 - Posted by: NewnanJustin M/29/69'/165 at December 4, 2008 6:27 AM

29/m/183
First time doing it RX'd....9:13. I'm happy with that actually. Adding that weight really makes it that much tougher.

Comment #666 - Posted by: ssfan at December 4, 2008 6:28 AM

26.m.6'4''.225lbs

as rx'd, 3:54 (pr by 1:05).

Absolutely toast afterward.

Comment #667 - Posted by: Kevin&Kate at December 4, 2008 6:31 AM

Fran as rx'd
4:04 PR
last time 6:34

Comment #668 - Posted by: mastinero m/31/6'2/190 at December 4, 2008 6:35 AM

45/m/155#

another Fran drubbing in 6:47

Comment #669 - Posted by: pat d at December 4, 2008 6:39 AM

11:40 w/ kippers

As Rx'd, but form got sloppy on Thrusters second half

Comment #670 - Posted by: CohenJC at December 4, 2008 6:54 AM

as Rx'd--8:10

Comment #671 - Posted by: ferg at December 4, 2008 6:58 AM

30/m/5'10"/215

as rx'd

6:48 (pr)

Comment #672 - Posted by: D Craig at December 4, 2008 7:03 AM

29M/5'9"/226#

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.

Comment #673 - Posted by: Jaime at December 4, 2008 7:06 AM

F 37

Thruster 30kg and kipping pull-ups
9:29

Comment #674 - Posted by: Edda at December 4, 2008 7:06 AM

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!

Thanks!

Comment #675 - Posted by: Jeremy at December 4, 2008 7:07 AM

Fran

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.

Good Fun

Comment #676 - Posted by: Elaine - Scotland at December 4, 2008 7:07 AM

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.

Comment #677 - Posted by: skifast at December 4, 2008 7:11 AM

95# Thrusters
Pull-ups with a green band, then a black band, kipped for the first time during second and third sets.

12:16

Comment #678 - Posted by: Dominic M/31/5'10"/246 at December 4, 2008 7:19 AM

5:56 as rx'd

this was from a few months ago...
Crossfit Hockey Equipment Fran 05.16.08 http://www.youtube.com/watch?v=ab1N1iXpeRg

Comment #679 - Posted by: Walshy - CT at December 4, 2008 7:21 AM

7:27 w/ 85#

Comment #680 - Posted by: rawhide at December 4, 2008 7:35 AM

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)

Comment #681 - Posted by: kirk rangel at December 4, 2008 7:39 AM

M/32/5'10"/160

still behind.

"Triathlon Thursdays" with my workout group
worked Fran into the middle

swim 600m
Fran - 85# thrusters, then as rx'd - approx 9:30
bike 10mi
run 5K

Comment #682 - Posted by: TW at December 4, 2008 7:40 AM


Not rxed

thrusters to a box at knee level
pullups standing start no kip

3:34 pr by 17 seconds

Comment #683 - Posted by: Kevin McClellan 47/M/198 at December 4, 2008 7:46 AM

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.

Wes:
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.

Tom:
13:53

Comment #684 - Posted by: Wes B at December 4, 2008 8:01 AM

M/23/6'/170

as rx'd

5:52 (pr)

Comment #685 - Posted by: Cody H at December 4, 2008 8:09 AM

CFWU 10x1

13:25

Comment #686 - Posted by: NCrouther at December 4, 2008 8:10 AM

m/31/122/5'4"

Time 4:45

95 pound Thruster (knee injury, sub with clean & jerk)
Pull-ups (butterfly kip)

Comment #687 - Posted by: Shogun at December 4, 2008 8:12 AM

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.

Vance

Comment #688 - Posted by: Vance/M/27/5'10/223lbs at December 4, 2008 8:15 AM

CFWU-minus pu's
I spaced out and did bench presses instead of thrusters
9:43
5 minutes on rower.

Comment #689 - Posted by: verve at December 4, 2008 8:19 AM

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.

Comment #690 - Posted by: E at December 4, 2008 8:19 AM

m/45/5'10"/235
as rx'd 9:31

Comment #691 - Posted by: Gamb at December 4, 2008 8:20 AM

3:29

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.

Comment #692 - Posted by: freddy c._one world at December 4, 2008 8:25 AM

7 min. Awful. 1:30 off PR.

Comment #693 - Posted by: Brandon C at December 4, 2008 8:36 AM

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....

Comment #694 - Posted by: Ryan Mc at December 4, 2008 8:54 AM

22/m/5'11/155
9:51 for PR

Comment #695 - Posted by: Britt at December 4, 2008 9:03 AM

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.

Comment #696 - Posted by: ScottMacArthur at December 4, 2008 9:07 AM

26/m/5'11/205
5:35
110lb thrusters, scaled up to my body weight

Comment #697 - Posted by: Chris at December 4, 2008 9:27 AM

as rx'd 10:19 pr

Last time 13:44. Shooting for under 10 min next time.

Comment #698 - Posted by: tht1guy at December 4, 2008 9:27 AM

8:17 as Rx'd.

New PR by 2:29! Huge improvement - significantly closer to my sub-5 goal.

Comment #699 - Posted by: Michael m/46/5'9"/175 at December 4, 2008 9:27 AM

"Fran"

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.

Comment #700 - Posted by: Troyals at December 4, 2008 9:28 AM

12:21 as rx'd (weak from being sick for last weak and a half)

Comment #701 - Posted by: jgebbie M/36/5'11"/210 at December 4, 2008 9:46 AM

6:53 as rx'd

Comment #702 - Posted by: Brent F. at December 4, 2008 9:47 AM

M/36/183/5'10"

11:35

as Rx'd.

Comment #703 - Posted by: Playoff Beard at December 4, 2008 9:47 AM

6:49

Not as fast as I hoped, but it's a PR by 2 minutes. Hope to do it in under 5 minutes next time!

Comment #704 - Posted by: jsoar m/22/155/5'7 at December 4, 2008 9:51 AM

M/39/5'6"/193

10:22

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...

How?

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?

Comment #705 - Posted by: Mike C. at December 4, 2008 10:11 AM

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!

Comment #706 - Posted by: Mike C. at December 4, 2008 10:17 AM

M/27/5'11"/177

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.

Comment #707 - Posted by: Chris O at December 4, 2008 10:17 AM

M/5'9"/160#

Ok good!

7:47 rx'ed and a new pr

Comment #708 - Posted by: Heath Powell at December 4, 2008 10:21 AM

"Fran"

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

9:38

Comment #709 - Posted by: Max P m/31/180/6'1 at December 4, 2008 10:22 AM

M/61/5'11"/198

7:01rxd, previous time 8:08

Comment #710 - Posted by: Charles at December 4, 2008 10:26 AM

33/m/185

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!

Comment #711 - Posted by: Reto at December 4, 2008 10:33 AM

as rx'd

6:10 pr

Comment #712 - Posted by: JokerHB at December 4, 2008 10:52 AM

10:13

Comment #713 - Posted by: aloomis1 m / 27 / 170 at December 4, 2008 10:55 AM

25/m/5'8"/160
as rx'ed
5:26
this is always killer. I think it takes me longer to recover than to do the actual WOD.

Cobra!

Comment #714 - Posted by: katon 25/m/5'8"/157 at December 4, 2008 11:03 AM

10:45

m/39/6'/201

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)

Comment #715 - Posted by: Bagman at December 4, 2008 11:04 AM

20/M/182 5"10

5:30

Really disappointing Best Fran time was 4:54

Comment #716 - Posted by: A.C. at December 4, 2008 11:07 AM

First time Fran, as rx'ed:

7:10

Comment #717 - Posted by: Matt 23M/210/6'3" at December 4, 2008 11:10 AM

m/30/6/200

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.

Comment #718 - Posted by: Andy A at December 4, 2008 11:13 AM

4:40

Shaved of 10 sec

Comment #719 - Posted by: Toralf at December 4, 2008 11:15 AM

f/31/5'1"/150
5:59 - Sub 30lb thrusters and jumping p/u

Shaved 2:30! Not bad for very early on a very cold and snowing morning!

Comment #720 - Posted by: madhousewife80134 at December 4, 2008 11:31 AM

28/m/6'2"/169lb
~11:35ish

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.

Comment #721 - Posted by: Chance at December 4, 2008 11:33 AM

4:23

3 minutes better than last time. Only subbed twox45lb dbs for thrusters, ceiling to low for barbell.

Comment #722 - Posted by: jongb at December 4, 2008 11:54 AM

Thrusters 95#
19-10-10

Pull ups
6-6-6

Comment #723 - Posted by: Bo Younts at December 4, 2008 11:58 AM

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

Comment #724 - Posted by: Greg/48/70"/205/3/17/08 at December 4, 2008 12:02 PM

3:03 (PR)
as rx'd

Comment #725 - Posted by: Clinton - 22m/200/6'3" at December 4, 2008 12:05 PM

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.

Comment #726 - Posted by: ScottMacArthur at December 4, 2008 12:09 PM

M/6'5"/235/25
Fran: 13:48

Comment #727 - Posted by: seth at December 4, 2008 12:37 PM

9:15 PR by 40 seconds

Comment #728 - Posted by: Brad 33/M/210/74" at December 4, 2008 12:44 PM

m/25/6'1"/186

As Rx'd 11:20

Comment #729 - Posted by: DB83 at December 4, 2008 12:50 PM

M/29/6'3"/175

7:14 @ 80lbs


Comment #730 - Posted by: RayP at December 4, 2008 12:51 PM

23/m 6'3" 245

3:45

Comment #731 - Posted by: chris musselman at December 4, 2008 12:56 PM

AL 7:06
Taylor 9:14

Comment #732 - Posted by: Ukkrew at December 4, 2008 1:03 PM

40/m/5'11"/220

5:36
new pr by 2.

Comment #733 - Posted by: dave at December 4, 2008 1:08 PM

"Fran"

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

5:23
------------------------------------------------------------
Compare to 080915

6:27

Comment #734 - Posted by: Louis Herrera 49 70" 182 at December 4, 2008 1:15 PM

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.

Comment #735 - Posted by: Will C at December 4, 2008 1:17 PM

f/27/105/4'11"

6:32
i don't have the kip yet so the pull ups were all dead hang
35lb thruster...felt like 135
i hate you, Fran!

Comment #736 - Posted by: chrispy at December 4, 2008 1:20 PM

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!

28/m/6'/222

Comment #737 - Posted by: Paul at December 4, 2008 1:22 PM

m27/6'/230
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.

Comment #738 - Posted by: B Shaw at December 4, 2008 1:30 PM

As rx'd 4:18. Disappointed, was hoping for a sub 4min Fran.

Comment #739 - Posted by: jth at December 4, 2008 1:31 PM

Subbed 75# thrusters

4:44 (time to goto 85#)

Comment #740 - Posted by: coyo at December 4, 2008 1:34 PM

32/f/5'7/135

14:04

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!

Comment #741 - Posted by: Melissa 'The B' at December 4, 2008 1:40 PM

Fran as rxd with dead hang pull ups

4 min

Comment #742 - Posted by: wadeUSMC at December 4, 2008 1:49 PM

m/220/33/6"0

9:28

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.

Comment #743 - Posted by: j-seal at December 4, 2008 1:51 PM

5:34 as rx'd

Comment #744 - Posted by: pjbear at December 4, 2008 1:58 PM

32/m/200

slow today...

4:25

Comment #745 - Posted by: wade at December 4, 2008 2:21 PM

21:31

Comment #746 - Posted by: KSW at December 4, 2008 2:22 PM

23/m/193
5:59 horrible
(3:49 last time)

Comment #747 - Posted by: Jesse at December 4, 2008 2:34 PM

23/m/150

as rx'd 9:40

pr by 5 minutes...my chicken legs are still crumbling under thrusters however.

Comment #748 - Posted by: Thomas, Santa Rosa at December 4, 2008 2:59 PM

M/30/6'/215

As Rx'd

6:10

*First time as Rx'd

Comment #749 - Posted by: Stinkynutts at December 4, 2008 3:00 PM

'Fran' as prescribed, 3:33

Comment #750 - Posted by: M@ at December 4, 2008 3:04 PM

sub 65, 12:51

Comment #751 - Posted by: Bryan S at December 4, 2008 3:15 PM

6:23

Comment #752 - Posted by: Nobbe at December 4, 2008 3:19 PM

21-15-9

105# Thrusters
pull-ups

3:53

m/19/143#

Comment #753 - Posted by: Michael@St.Norbert at December 4, 2008 3:21 PM

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
4:33
PR by 5min

Comment #754 - Posted by: Kevin Bania, 26, 5'10", 180lbs, Fort Bragg NC at December 4, 2008 3:23 PM

m/48/175

7:28

Last time approx. 10:00

Comment #755 - Posted by: perry at December 4, 2008 3:28 PM

#65 thrusters
kipping pull-ups

4:39

can go up on thrusters

Comment #756 - Posted by: Lava at December 4, 2008 3:37 PM

tough tough day. celebrated my grandma's 91 bday with lots of dessert then did Fran.

She was not happy with me... 11:36

Comment #757 - Posted by: DNICE 33/M/175 at December 4, 2008 3:40 PM

M/24/5'10"/145

Sub'd 2, 35 lb dumbells, 8:30

Comment #758 - Posted by: Jordan at December 4, 2008 3:47 PM

m/31/5'9"/167

6:21 (PR by 5 secs)

Comment #759 - Posted by: elliott at December 4, 2008 4:01 PM

10:04

Comment #760 - Posted by: Lowe at December 4, 2008 4:07 PM

m/33/6'/185
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


Comment #761 - Posted by: royk at December 4, 2008 4:10 PM

12:37

First Fran... room to improve

Comment #762 - Posted by: sexican 25/M/167 at December 4, 2008 4:13 PM

WOD Fran.
as rx'd,
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.

Comment #763 - Posted by: Pedro Barrera,Scotland at December 4, 2008 4:19 PM

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.

Comment #764 - Posted by: Jim at December 4, 2008 4:33 PM

wu

fran

9:48pr

Comment #765 - Posted by: marty c 6'/m/235 at December 4, 2008 4:39 PM

As rx'd 16:27
Chest to bar

Comment #766 - Posted by: fishnhat at December 4, 2008 4:47 PM

34/M/190/6'

As Rx'd

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.

Comment #767 - Posted by: amped at December 4, 2008 4:59 PM

First crossfit workout in about a year and a half

9:30

:(

Comment #768 - Posted by: Randy at December 4, 2008 5:06 PM

100 35lb SDHP
50 35lb thrusters
30 pull ups

12:21

Comment #769 - Posted by: Cody Lee Johnson at December 4, 2008 5:49 PM

M/48/153/1-1-06


Re-post

6:32 (PR)

Comment #770 - Posted by: bingo at December 4, 2008 5:51 PM

m/20/180#/6'0

As rx'd -- 2:45 (PR was 3:04)


Comment #771 - Posted by: Maguid at December 4, 2008 5:58 PM

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).

Comment #772 - Posted by: Herm @ CF Los Altos, CA at December 4, 2008 6:07 PM

Rx'd
3:16 Not a PR but it kicked my trash.

Comment #773 - Posted by: Nick Ballstaedt at December 4, 2008 6:08 PM

20/m/6'2"/195 lbs

4:51 (PR by 9 seconds)

Comment #774 - Posted by: J.Hard at December 4, 2008 6:27 PM

36 y/o male, 149#, 68"

CFWU (no squats or pull ups)
WOD with 75# thrusters
Time 8:18

Comment #775 - Posted by: Karl at December 4, 2008 6:53 PM

First time Fran

Rx'd

32/F/118lbs/5'4''

7:13

Comment #776 - Posted by: Sarah-Lee at December 4, 2008 6:56 PM

subbed 65lbs
deadhang pullups as rx'd
5:30
I really need a new hip and some new knees.

Comment #777 - Posted by: Lebowski 40/71"/218 at December 4, 2008 7:07 PM

2.57 pr from 3.22 as rx'd

Comment #778 - Posted by: Rosie in Atl at December 4, 2008 7:08 PM

F/34/118#

45# thruster
Jumping PUs
8:50

Comment #779 - Posted by: Spy at December 4, 2008 7:33 PM

144lbs/31yoa

As Rx'd:
5:55 (PR)

Previous was 6:24

Comment #780 - Posted by: BrianG at December 4, 2008 7:58 PM

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.

Comment #781 - Posted by: DS (35/180/69") at December 4, 2008 8:03 PM

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.

Comment #782 - Posted by: Cynthiaj in Sunnyvale, CA at December 4, 2008 8:14 PM

age 42
bwt 215#
time as rx'd: 4.20

Comment #783 - Posted by: Mike R at December 4, 2008 8:25 PM

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

Comment #784 - Posted by: Apolloswabbie 6'2" 205 44 yoa at December 4, 2008 8:26 PM

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

Comment #785 - Posted by: Refuerzo M/33/180/5'8" at December 4, 2008 8:34 PM

m/25/5'8"/170

as RX'd- 9:53


Comment #786 - Posted by: sgiglio at December 4, 2008 8:44 PM

M/232/33

Im Back...
4:35 rx'd Not my pr but I'm happy with it all thngs considering.

Comment #787 - Posted by: KJK at December 4, 2008 9:00 PM

m/43yo/225lbs/6'5"

9:31

Comment #788 - Posted by: craig at December 4, 2008 9:03 PM

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.

Cheers!

Comment #789 - Posted by: Mike C. at December 4, 2008 9:28 PM

m/23/5'8"/178

4:25 as Rx'd (2nd time doing fran)

previous was 8:59, PR by 4:24


Comment #790 - Posted by: MagicMitch at December 4, 2008 9:36 PM

Pr'd today previous 17:55 today was 13:53

M/24/6/250

Comment #791 - Posted by: brandon at December 4, 2008 9:46 PM

Fran - 7:10 not a PR

Comment #792 - Posted by: Joe C/5'5"/165lbs/ 34 yo male at December 4, 2008 10:00 PM

m/6'2"/275

Did thrusters with 110# and subbed push-ups b/c no PU bar.

12:00

Comment #793 - Posted by: Gies at December 4, 2008 10:06 PM

as rx'd sub 65lbs
17:50

Comment #794 - Posted by: crystal hammer F/25/5'4/120 at December 4, 2008 11:29 PM

As Rx'd

4:47

Comment #795 - Posted by: Oliver AA at December 4, 2008 11:45 PM

m/37/177

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.

Comment #796 - Posted by: Scott Andresen at December 4, 2008 11:48 PM

8:13 with 30kg

Comment #797 - Posted by: Tamas at December 5, 2008 12:11 AM

New PR!
5:15

Comment #798 - Posted by: stewie m/29/5'9"/168 at December 5, 2008 1:32 AM

7:31

Comment #799 - Posted by: mdbyrne at December 5, 2008 3:50 AM

My first Fran. Did 21-15-9 of:
50 pound thruster
Deadhang pullups

Time (horrible) 12:34

Comment #800 - Posted by: Jonathan Offen at December 5, 2008 4:04 AM

Carrie H:

sub 30# thrusters
sub red & black band assisted PUs (last round 2x JPU)

9:01

Comment #801 - Posted by: headonkey at December 5, 2008 5:06 AM

All broken

12:22

Comment #802 - Posted by: Ronen at December 5, 2008 5:16 AM

m/32/180/5'8"

7:01 as Rx'd

Comment #803 - Posted by: Peter M. at December 5, 2008 5:20 AM

2:25 as rx'd

knocked 26 seconds off of my previous best.

Comment #804 - Posted by: Greg at December 5, 2008 5:57 AM

First time, getting over a cold so I took a little extra time.
9:20

Comment #805 - Posted by: JonD at December 5, 2008 6:00 AM

m/24/76kg

rx'd 5:08

Comment #806 - Posted by: pipes at December 5, 2008 6:04 AM

M/37/6'1"/185

4:21

Comment #807 - Posted by: Gunnar at December 5, 2008 6:05 AM

4:29.65. Not my PR (4:04)

Comment #808 - Posted by: Michael McCoy 5'11 165 lbs. at December 5, 2008 6:24 AM

M/30/180

rx'd 6:30

Comment #809 - Posted by: jmc at December 5, 2008 6:49 AM

M/22/212/72"
First time on Fran
9:11

(I thought my time was good too until I saw everyone else's)

Comment #810 - Posted by: Goose at December 5, 2008 7:02 AM

8:12

done after shoulder press wod

Comment #811 - Posted by: JG at December 5, 2008 7:14 AM

10:20 PR

all broken. only 2nd time doing fran. 1st time was 14:40

I definitely need to do more strength work :(

Comment #812 - Posted by: Tom m/30/145lb at December 5, 2008 7:50 AM

Teri f/36/5'7/153

First time as Rx'd - 10:02

Todd m/35/5'10/160

As Rx'd - 8:35

Comment #813 - Posted by: TnT in MD at December 5, 2008 8:10 AM

Charity-
"man fran"
chest to bar pulls
7:30

Comment #814 - Posted by: Jeff & Charity @ CFSnohomish at December 5, 2008 8:30 AM

as rx'd:

5.42 (PR)

Comment #815 - Posted by: Zeb G at December 5, 2008 9:55 AM

8:30 first post...been working up to it for four months of cross fit...now i'm ready to work on improving times

Comment #816 - Posted by: steve b. at December 5, 2008 10:20 AM

M/59/175/5'10"

Warm up - 7.5 mins elliptical machine
Thrusters 21 @ 55 lbs, 15/9 @ 45lbs
Pull ups, weight assisted

Time: 6:38

Then did 21/15/9 weight assisted dips
Then 22.5 mins elliptical.

Comment #817 - Posted by: Tom Conant at December 5, 2008 10:35 AM

48 M 5'10 195

5 Dec

Modified warm up

"FRAN"

As rxd

5:36 PR! :kicking0:

previous: 7:27

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.

Comment #818 - Posted by: Mark Barry at December 5, 2008 10:38 AM

5:16 as rx'd
Compare to 080915: 11:20

Talk about improvement!

Comment #819 - Posted by: DO_it_UP at December 5, 2008 10:59 AM

First Fran. 6:25. Rack and training partners are essential.

Comment #820 - Posted by: Xman at December 5, 2008 11:25 AM

m/186/28/6'3"

4:59!!!
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.

Comment #821 - Posted by: Todd at December 5, 2008 12:00 PM

Fran completed 120508
subbed 36# dbells for the thrusters
15:08, first day back on crossfit.

Comment #822 - Posted by: ironhorse at December 5, 2008 12:15 PM

7:39

Comment #823 - Posted by: fitz M/175/71"/25 at December 5, 2008 12:50 PM

BW 170

As Rx'd - 3:06 (pr)

Pullups broken in last 2 rounds due to grip issue
Cleaned weight from ground, kipping pullups

Comment #824 - Posted by: bg0731 at December 5, 2008 2:04 PM

29/f/115

95# fran w/ chest to bar pull-ups

8:45

thrusters killed me

Comment #825 - Posted by: nadia shatila at December 5, 2008 2:48 PM

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)
Pull-ups 9-6-3

: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.

Comment #826 - Posted by: Bur at December 5, 2008 2:49 PM

M/30/5'9"/165

As rx'd

9:52 (down from over 13min last time)

Comment #827 - Posted by: Antun Karlovac at December 5, 2008 2:55 PM

Jim 49/M/165 6:32
Mark 28/M/230 105# thrusters 12:24

Comment #828 - Posted by: ncsheepdog at December 5, 2008 4:41 PM

M 35/224

as Rx'd

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.

5:11

Comment #829 - Posted by: S.Seumae at December 5, 2008 4:57 PM

34/m/170
as Rx'd
6:20 PR. last time was 7:43,going for mid 5 minutes next time

Comment #830 - Posted by: Clint at December 5, 2008 5:07 PM

M/52/140/5'8"

As Rx'd

12:37

First time with rx'd weight, all PU's unbroken....next time we go under 10:00 !!!!

Comment #831 - Posted by: Ssscaler at December 5, 2008 6:19 PM

(45kg for the Thrusters.)

6:20

Comment #832 - Posted by: Richard 30yom/6'4/95kg at December 5, 2008 6:20 PM

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

Comment #833 - Posted by: brad at December 5, 2008 6:38 PM

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

Comment #834 - Posted by: Derek at December 5, 2008 7:02 PM

12/5/2008

Missed Fran the other day...
As rx'd
8:30

Comment #835 - Posted by: Larry E. 43/195/5'11" at December 5, 2008 7:27 PM

13:04

Comment #836 - Posted by: TimDrake at December 5, 2008 7:35 PM

24/m/245

as rx'd

7:04 (pr)

Comment #837 - Posted by: FSO P at December 5, 2008 7:36 PM

mws: 11:24 as rxed
jlss: 4:49 (pushups and jump squats)

Comment #838 - Posted by: mws at December 5, 2008 7:50 PM

CJ:

Scaled - 65 lbs thruster
8:19

Comment #839 - Posted by: CJ at December 5, 2008 8:08 PM

4:46 (PR)

Comment #840 - Posted by: Chris at December 5, 2008 9:11 PM

9/16/08- 9:16

today- 7:40

Comment #841 - Posted by: Chad M at December 5, 2008 9:42 PM

m/20/170

3:50 (not pr)

Comment #842 - Posted by: Steve N. at December 6, 2008 12:38 AM

f/37

9:00

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)

Comment #843 - Posted by: Lis at December 6, 2008 4:19 AM

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?

Comment #844 - Posted by: Kuna at December 6, 2008 8:16 AM

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.

Comment #845 - Posted by: Wes B at December 6, 2008 9:05 AM

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.

Comment #846 - Posted by: brazel at December 6, 2008 9:38 AM

as rx'd

12:21

Comment #847 - Posted by: john042299 at December 6, 2008 10:57 AM

2:32

Comment #848 - Posted by: FBC at December 6, 2008 11:31 AM

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.

Comment #849 - Posted by: Sylvester at December 6, 2008 12:00 PM

m - 5'9" - 161#

Fran as Rx'd:
4:32

previous:
5:13

Comment #850 - Posted by: Cameron at December 6, 2008 12:07 PM

7:44
As Rxd

Comment #851 - Posted by: Jonathan at December 6, 2008 12:08 PM

9:45 Never done thrusters before. Bring more of that on.

Comment #852 - Posted by: The Nielo at December 6, 2008 1:25 PM

4:05 PR!


Comment #853 - Posted by: stinker [26/m/160#] at December 6, 2008 1:30 PM

6:49 not happy about that

Comment #854 - Posted by: luca z. at December 6, 2008 2:04 PM

17:42 took 3 months off. WOW!

Comment #855 - Posted by: arasmith at December 6, 2008 2:45 PM

5 rounds of nine reps

Thruster 75 lbs
pull ups unassisted on 1-2 rounds assisted on 12 using machine

8:01 minutes

Comment #856 - Posted by: pgsponge at December 6, 2008 2:56 PM

8:40

first time 15:53

Comment #857 - Posted by: Eric at December 6, 2008 4:20 PM

17 minutes, not doing well. Took about a month off and could tell.

Comment #858 - Posted by: Chrono M/37/177/5'10" at December 6, 2008 7:48 PM

13:20, as rx'd
c'mon, chicken legs...

Comment #859 - Posted by: indo chris m/32/6'1/165 at December 7, 2008 1:30 AM

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).

Comment #860 - Posted by: Wade at December 7, 2008 3:13 AM

cfwu x 1(subbed obliques for pullups)

4:55


Still slow and broken on thrusters

Comment #861 - Posted by: kunkle at December 7, 2008 5:58 AM

As Rx'd 4:22

Comment #862 - Posted by: Richie D. at December 7, 2008 9:38 AM

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.

Comment #863 - Posted by: Anton at December 7, 2008 9:48 AM

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!!!

Comment #864 - Posted by: Vaughn at December 7, 2008 1:08 PM

34yom/170/6'

As rx'ed - 8:13

32yof/126/5'6"

70lb thrusters - 12:30

Comment #865 - Posted by: tdapnyc at December 7, 2008 3:33 PM

m/22/218

over half of pu's were jumping w/ slow negative
11:00

next time going for more legit pu's, less time

Comment #866 - Posted by: bigdub at December 7, 2008 3:57 PM

22/m/165

2:32 (big PR)

Comment #867 - Posted by: MaxG at December 7, 2008 5:17 PM

done yesterday (12/6/08)

26/f/5'2/132#

breakfast: run 37.5 minutes = 5 miles

work work

back to big box at nite for:

cfwu

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

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.

Comment #868 - Posted by: cleverhandz at December 7, 2008 5:54 PM

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!

Comment #869 - Posted by: vtam at December 7, 2008 6:06 PM

"Fran"

time = 3:35(PR by 21sec)

Comment #870 - Posted by: Paul S_30/185/6'0 at December 7, 2008 8:13 PM

4:53

Comment #871 - Posted by: Bernie 162cm/68kg at December 8, 2008 2:30 AM

As rx'd

12:42

Comment #872 - Posted by: Dave in Munich at December 8, 2008 4:20 AM

35/M/200 lbs
65 lb thrusters
4:08

Comment #873 - Posted by: Wes at December 8, 2008 4:38 AM

First time trying this: 2:38
as Rx'd

Comment #874 - Posted by: jon l at December 8, 2008 6:54 AM

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.

Comment #875 - Posted by: Daryl Doran at December 8, 2008 9:28 AM

M/23/6'/165

Scaled weight to 65#

Time - 6:48

Comment #876 - Posted by: Ian at December 8, 2008 9:58 AM

30-m-175

4:40

awful. about 40 seconds slow of pr

Comment #877 - Posted by: skichiiwa at December 8, 2008 10:36 AM

30-m-175

440 about 45 seconds slower then pr....brutaallll

Comment #878 - Posted by: skichiiwa at December 8, 2008 10:37 AM

M/35/77kg

7:15

Scaled to 40k, same as last time. But better form today and a new PR!

Comment #879 - Posted by: Fred Frisell at December 8, 2008 11:20 AM

M/32/5'4"/149
As RX'd
4:59
1:07 slower than last time.
Didn't have the energy today.

Comment #880 - Posted by: Matt B. at December 8, 2008 5:09 PM

M/20/5'11''/165

7:55

Comment #881 - Posted by: Michael R. at December 8, 2008 5:36 PM

M/45/6'/190

CFWUx3
3:27. PR

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.

Comment #882 - Posted by: Chason at December 8, 2008 6:11 PM

14:52 - first day back

Comment #883 - Posted by: homerba at December 8, 2008 6:12 PM

subbed dips for pullups due to arm soreness.
15:20

Comment #884 - Posted by: Nathan-KS at December 8, 2008 6:57 PM

5:58 with cleans (no rack)

9s slower than last time, but with cleans

Comment #885 - Posted by: Skylar at December 8, 2008 7:04 PM

12:20
as Rx'd

Comment #886 - Posted by: tyomacho at December 8, 2008 8:23 PM

37/m/145/67

Fran: as rx'd

11:03

Comment #887 - Posted by: DocO at December 8, 2008 10:15 PM

heavily modified
9-6-3 of:
65 lb thruster
pull-ups
4:34

(last time did rx'd reps with 45lbs and ring rows in 9:05)

Comment #888 - Posted by: heazza at December 9, 2008 5:14 AM

m/30/162

as rx'd

3:47 - PR by 21 sec.

Excited by this because I know where I can make up even more time.

Comment #889 - Posted by: rowcoach at December 9, 2008 5:18 AM

9:45
CFWU, 89# thrusters
Ran 5km, TE 3.6

Comment #890 - Posted by: jdduke at December 9, 2008 8:11 AM

I did this on the following saturday. Out for 2 weeks w/ injury.

3:27 as rx'ed (PR)

Comment #891 - Posted by: DoubleZero at December 9, 2008 11:31 AM

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!

Comment #892 - Posted by: bigmarc_nb at December 9, 2008 12:37 PM

m/36/195
8:41 as rx'd - PR by exactly 5 minutes!!! Prior attempt was two months ago.

Comment #893 - Posted by: Patrick at December 9, 2008 1:03 PM

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...

3.06

*Note- first time I have ever puked after a WOD

Comment #894 - Posted by: russell 25/m/185 at December 9, 2008 1:28 PM

m/36/6'4"/97kg

As Rx'd

8:13

Comment #895 - Posted by: JT at December 9, 2008 3:29 PM

as rx'd

10:02

slower than last time. Diet has been a little out of the zone for 3 days.

Comment #896 - Posted by: Ross/AUS at December 9, 2008 4:57 PM

Had to do it again... :)
4:00 as Rx's
(3:07 better than last week)

M/46/195/5'11"

Comment #897 - Posted by: jhynds at December 9, 2008 5:14 PM

5'10/195/male

New PR! 5min 30 sec

felt sick after (really!)

then went and played bball for an hour

Comment #898 - Posted by: Kai Lawrence at December 9, 2008 5:33 PM

MAWL

M - 7:00. 85lbs. Rested too much again. Need to push harder next time

Comment #899 - Posted by: MAWL at December 9, 2008 5:50 PM

8:35

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...

Comment #900 - Posted by: DRD10 at December 9, 2008 5:54 PM

11:11 (7 sec slower than PR)

Comment #901 - Posted by: Nathan G at December 9, 2008 8:53 PM

M/52/6'/180

PR - 3:50

Comment #902 - Posted by: Dave Miklos at December 9, 2008 9:18 PM

M/33/6'/188

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!

Comment #903 - Posted by: Ted White at December 10, 2008 5:19 AM

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

23/150

WOD as rx'd

2:54(PR by 1:04)

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

Comment #904 - Posted by: Travis H at December 10, 2008 7:56 AM

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

23/150

WOD as rx'd

2:54(PR by 1:04)

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

Comment #905 - Posted by: Travis H at December 10, 2008 8:02 AM

47/M/184
As rx'd
No kipping PU's
10:43
PR
Previous 16:00

Comment #906 - Posted by: Zim at December 10, 2008 9:20 AM

Mega improvement.

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.

Comment #907 - Posted by: Jon - 40/M/165/5'11" xfit since 6/08 at December 10, 2008 10:09 AM

m/38/188

Doubled up on crossfit yesterday to make up for a missed one and boy did I feel it this morning..

7:30

Comment #908 - Posted by: nolan Clark at December 10, 2008 10:53 AM

sad... 9:15 as rx'd

5'9 190lbs 29

Comment #909 - Posted by: Ray Apa at December 10, 2008 11:05 AM

CFWU x 3
"Fran" as rx'd:
THR: 95lb x21,15,9
PU: x21,15,9
9:31

PB by 0:39.

Comment #910 - Posted by: Harpo m/41/5'7"/145 at December 10, 2008 2:50 PM

About 20 minutes.

Comment #911 - Posted by: NYCRaider at December 10, 2008 4:36 PM

Crossfit warm up followed by WOD as Rx'd

total time 10:18

Comment #912 - Posted by: Karsk M 55 yo 5'9" 180lbs at December 10, 2008 4:42 PM

as rx'd: 5:30

previous two: 8:24 & 6:01

sixth months of CF and tremendous results, PUMPED!

Comment #913 - Posted by: Mikey_Paul / m / 27 / 5.8 / 174 at December 10, 2008 4:48 PM

8:30

75# thrusters

Had to use the lousy dip assist pullup bar...I'm gonna say that's the reason for my 2 min decline

Comment #914 - Posted by: georgecole3 at December 10, 2008 7:41 PM

12:58

Comment #915 - Posted by: Maurkov at December 10, 2008 9:09 PM

F!
14.30
last 12.05

Comment #916 - Posted by: footdoc at December 11, 2008 9:46 AM

m/28/190

rx'd as rx'd
8:30 (PR)

Comment #917 - Posted by: Lando at December 11, 2008 11:01 AM

As Rrxd:

7:14 - PR

Comment #918 - Posted by: NeilT m26/6'3"/180# at December 11, 2008 1:45 PM

33 yom 208

14:03 as rx'd.

Terrible I know but 3 min faster than last time

Comment #919 - Posted by: kgw at December 11, 2008 2:13 PM

m/35/5'9/175

CFWU - 3. 7 PU 1st set. 12 pushups 2nd. 4 HSPU 3rd. Superman. Burgener.

6:05 PR
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.
9/15: 6:35
7/24: 6:30
5/10: 6:14 - butterfly pullups

Comment #920 - Posted by: jrm at December 11, 2008 7:17 PM

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.

Comment #921 - Posted by: Lee in NV M/55/200#/71" at December 12, 2008 12:08 AM

Fran Sub'd

Jas 10/8/6 2 band PU assist/ 30#Bar
FFC 12/9/6 #65 about 5 min

Comment #922 - Posted by: JasFfc f/57/120/5'8" m/53/215/6'3" at December 12, 2008 4:04 AM

12:54

Comment #923 - Posted by: Tlynn at December 12, 2008 2:00 PM

With 2-50lb dumbells at sta 10
6:18
Felt slow!

Comment #924 - Posted by: SAJ/175/m/30 at December 12, 2008 3:45 PM

42kgs
5:13

Comment #925 - Posted by: K Stone at December 13, 2008 12:29 PM

CFWUx3
7:56 (8:00 last time; 6:45 PR)

Comment #926 - Posted by: bcb373 at December 14, 2008 8:35 AM

as rx'd 3:37
then threw up

Comment #927 - Posted by: Shaun Trainor at December 15, 2008 12:42 AM

time as rex'd

4.43

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 !

Comment #928 - Posted by: onefinesuri at December 15, 2008 2:24 AM

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

Comment #929 - Posted by: nick m/37/6ft/185 at December 15, 2008 1:41 PM

6:39 21/21 10+5/15 9/9

Comment #930 - Posted by: eli_luvs_pain at December 15, 2008 1:52 PM

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

Comment #931 - Posted by: T.STARKS at December 16, 2008 8:52 AM

back from a broken leg. have a long way to go before i'm back to where i was. 180/5'7/m 21min.

Comment #932 - Posted by: T.STARKS at December 16, 2008 8:53 AM

5:29

Comment #933 - Posted by: Dalton at December 16, 2008 10:40 AM

As Rx'd

7:57.07

!st Fran as Rx'd. Have always subbed a lower weight so a PR!!!

Comment #934 - Posted by: ej at December 16, 2008 12:42 PM

as rx'd: 1st time I did actual pullups, not jumping pullups.

Time = 12.25

Comment #935 - Posted by: spatterson at December 16, 2008 1:02 PM

th=80
time=5:28 (full set of kip PUs first round!)

Comment #936 - Posted by: Mischa 31 yom 145 lbs at December 16, 2008 4:05 PM

M/30/180

rx'd 6:30

Comment #937 - Posted by: jason_mackensie at December 16, 2008 6:44 PM

28YOM
190#
5'10"

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.

Comment #938 - Posted by: Steve Smith at December 19, 2008 12:29 AM

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...

Comment #939 - Posted by: drd10 at December 19, 2008 4:38 AM

As Rx'd
4:24

Comment #940 - Posted by: Josh Uri 31/M/6'2"/195 at December 20, 2008 3:40 AM

as rx'd 4:24

Comment #941 - Posted by: Josh Uri 31/M/6'2"/195 at December 20, 2008 4:15 AM

8:41

25kg thrusters
jumping pull ups

Comment #942 - Posted by: ChristineSyd F/19/5"1'/57kg at December 22, 2008 9:42 PM

as Rx'd
3:00
2nd round pull ups broken

Comment #943 - Posted by: ford40 at December 24, 2008 12:19 AM

Meyer -Personal Record 5:26
edler 11:50
H 11:50

Comment #944 - Posted by: Meyer at December 26, 2008 6:39 PM

cfwu x 1
wod
7:29

Comment #945 - Posted by: kcm at December 30, 2008 9:42 AM

44/m/165

3:54

20 sec off PR, need to warm up more

Comment #946 - Posted by: moglee at January 5, 2009 9:34 AM

30/m/165/5'6"
no kip pullups
8:09 - 1 min slower than last time. think i will take tomorrow off.

Comment #947 - Posted by: ac at January 5, 2009 9:29 PM

did Fran with 105# on 01/19/09
7:39

Comment #948 - Posted by: ELo at January 19, 2009 7:50 PM

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.

Comment #949 - Posted by: Jaime at January 26, 2009 7:25 PM

26/155/m

12:59

65lb thrusters. Last round of pullups was a little sloppy.

Comment #950 - Posted by: Thedueman at January 26, 2009 9:26 PM

m/24/74"/205#

7:55 at rx

Comment #951 - Posted by: mark at January 29, 2009 5:23 AM

M/31/178

5'20"

Comment #952 - Posted by: Razvan Mircea at January 31, 2009 9:37 PM

Completed my first Fran yesterday at the WTB Cert.
10:33

I havent pushed myself that hard in a long time.

Comment #953 - Posted by: Gabriel Wright at February 13, 2009 4:36 AM

8:08
2nd time with FRAN, 65# bar, and did all 45 kip pull ups.
Last time 9:00 with box jump pull ups.

Comment #954 - Posted by: Jeff at February 13, 2009 6:15 AM

M/34/5'9"/171
4:36
Rx'd

Comment #955 - Posted by: Rusty S. at February 13, 2009 6:59 AM

13:48

Comment #956 - Posted by: DELTA DOG at February 13, 2009 8:40 AM

4:33

Unbroken

PR by 2mins+. 7wks on CF - very good progress. Sub 4 next.

Sf

Comment #957 - Posted by: schlegs 38/6'/200 at February 13, 2009 8:59 AM

M/24/6'1"/190

4:32
Rx'd

Comment #958 - Posted by: Chris C at February 13, 2009 9:00 AM

M/41/6'/270
15:47 some jumping PUs
am fat and old but at least it wasn't a DNF like last time...

Comment #959 - Posted by: roden at February 13, 2009 10:05 AM

M/32/210/6'

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.

Comment #960 - Posted by: canadian_cop at February 13, 2009 10:45 AM

m/25/209

6:53 - broken - horrible

Comment #961 - Posted by: statue135 at February 13, 2009 1:41 PM

M/39/170
6:08 as rx'd - PR
Gave it my all

Comment #962 - Posted by: Jason at February 13, 2009 2:41 PM

M/24/6'1"/190

PR 4:32
as RX'd

Comment #963 - Posted by: Chris C at February 13, 2009 3:18 PM

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

Comment #964 - Posted by: walle at February 13, 2009 4:25 PM

M/42/5'5/190

4:02

Damn 2 seconds !!!!

Comment #965 - Posted by: Thrash at February 13, 2009 6:19 PM

M/28/6'1/208

5:11----PR

I need work on my thrusters

Comment #966 - Posted by: Kimball at February 13, 2009 6:37 PM

M/46/5'10"/209

5:23

God, Fran is awful!!

Comment #967 - Posted by: Bill Giakas / Rockford Crossfit at February 13, 2009 7:51 PM

M/25/6'0/189

THRUSTERS-135LBS

6:54 SECOND TIME DOING THIS HOT LADY!

Comment #968 - Posted by: CHRIS CAVALETTO at February 13, 2009 9:40 PM

M/42/5'5/190

4:02

Damn 2 seconds !!!!

Comment #969 - Posted by: Thrash at February 13, 2009 10:48 PM

M/24/5'10/185 lbs this week.

Boo Boo = 4:36

MORE MEAT!

Comment #970 - Posted by: Boo at February 13, 2009 11:18 PM

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.

Comment #971 - Posted by: Peter V at February 14, 2009 7:26 AM

M/18/170/70"

21-15-9
Burpees
pull-ups
9:09

still pretty tiring workout!

Comment #972 - Posted by: chris jenks at February 14, 2009 1:19 PM

first time workin out in 5 days due to illness...PR though 6:25

Comment #973 - Posted by: Caleb Martin at February 14, 2009 9:00 PM

First crossfit program ever.

7:43

Pretty damn hard. But feels perfect afterwords...

Comment #974 - Posted by: Nicolai Andreasen at February 16, 2009 5:31 AM

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.

Comment #975 - Posted by: Mike Mortman at February 16, 2009 4:31 PM

30/m

Fran

Sub'd

15-12-9
thruster 45#
12-9-6
Pull ups

4:52

Lots of jumping pull ups

Comment #976 - Posted by: Johnnytt at February 17, 2009 11:36 AM

5:13

Comment #977 - Posted by: petey at February 20, 2009 10:08 AM

5:58

Comment #978 - Posted by: mulcahy at February 25, 2009 6:16 AM

12:25

Comment #979 - Posted by: Manchild at February 25, 2009 1:19 PM

sub'd 65# thruster
6:31

Comment #980 - Posted by: JTeets at March 23, 2009 1:06 PM

9:38

Comment #981 - Posted by: DELTA DOG at April 6, 2009 9:34 AM

12-9-6 w/95# 9:23 continued with * till end
9-6-3 6:11 no * !!

Kelli w.
12-9-6
4:25 w/45# & 70# on pulldowns

Comment #982 - Posted by: Deano at April 29, 2009 1:47 PM

12-9-6 9:23 continued w/*
9-6-3 6:11 no * !

12-9-6 w/45# and 70# pulldowns
4:25

Comment #983 - Posted by: Deano at April 29, 2009 1:49 PM
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