Oh dear....

Oh boy

I'll be bringing my bucket.

yes!

My first time w/ this workout....should be fun

My first Fran. Im excited and crapping myself at the same time.

Hell yeah let's get ir on! Thanks coach!

mommy

I started doing crossfit in November. Now that I can finally do kipping pull ups, I can't wait for a 5 a.m. Fran!!!

Of course! It's Friday the 13th!

LOVE IT

Ugh...

Wow...Fran and Friday the 13th...Be very, Very Scared!

Oh Great. Thanks Coach. Appreciate the Fran after the 45 squat cleans.

My First Fran.... (just over 1 week into crossfit) I'm going to need to work on my kipping pullups. Fran's not going to be friendly with dead-hangs!

Tomorrow the Crossfit Nation will produce enough power to have caused the meltdown at Chernobyl. I know it.

reminds me of Justin Lascek's article...

http://journal.crossfit.com/2009/02/all-mistakenly-bow-to-fran.tpl

gotta love massive power output

Yessssssss...Shootin for sub 4 this time. Cant wait.

i hate my life.

get ready for your arms and shoulders to be shot!

Won't be able to do this one tomorrow...gonna have to wait until Sunday evening to do it. Fran and I didn't get off to a good start last time I met her. I hope we'll make better impressions on each other this time!

I wish I could say I was surprised, the dudes working at my globo gym'll be real surprised when the remnants of my paleo lunch are all over their leg press machine. level 1 cert in south brooklyn here I come!

Just started crossfit, been doing random "girls" and "Heros" workouts for the past 45 days. This is my first WOD...

M/28 yo/194#
5:19 as Rx'd

Had a personal best today!
4:40 Rx'd

Hmmmm....do you think it is just coincidence that I started eating paleo about a month ago? ;)

why is everyone so scared?...oh i see

AWSOME!
subbing thrusters with calf raises and pull ups with bicep curls!!!
FEEEEELLLLLL THEEEE BUUUUURRRRRNNNN!!!!!
THIS IS GONNA KICK ASS!!
:)

I did Fran last friday with 35 lb thrusters and jumping pullups. Still brutal.. did it in 5:54... will do more weight next time. I wonder what's in store for us tomorrow.

Oh, and HM1 Martin wouldn't be USMC, but I guess those FMF guys would rather be associated with the Marine's than the Navy. They're a special breed of human beings.

Grab the Kool Aid and GET SOME!

...and Karl at 6'7" 240 doing 2 minutes of double unders is really amazing...great job :)

Uh-oh, spaghetti-o's...

Let's dance.

GOD HAVE MERCY OF OUR SOULS!!!!!!!

have a hreat training day guys coach bring us our lovely "Fran" it's a second time for me and a great moment to hit a better Pr my last pr was like 8 minutes 5 month ago that was like my second wod when i started to become a beliver it's time to see if i make any progress i hope..I PRAY to hit a sub 6 it's gonna be tough.

Herm, Eric Gohl, Rookie, OneFastBird21, JayBear, COS, Pedro Barrera, Jakers, fat tony, fosco, Playoff Beard...have a great workout, Herm and Rookie keep healing...TonyTheChiro and Rookie hope you were safe our prayer are with you

Strong lil pony, Fitmom, Fitmom's mom, Jennifer, Gillian, Sailor Erin (thanks for posting me back), in8girl, Julie Parisien, AllisonNYC...all the ladies that make crossfit looks even better big hugs and have a great workout

best wishes and bad english for all!!!!!

30M/5'6"/165#

Just did this on Tuesday & set a PR at 3:21.

You cannot pay me to do Fran again tomorrow. Good luck everyone.

Did deadlifts in AM and Mary in PM yesterday. This will be amazing tomorrow afternoon!

whooohoooo!!

Oh yeah. My 2nd time rx. Need to get below 18 min....

f/34/5'1/130

S'more

Big side hugs brother. I'm gonna crush this tomorrow. Or vice versa.

I felt it coming. Time for sub five again! I feel a personal record coming on!

That's funny, I just did Fran this morning for the first time. I did it in a pathetic 23:14! Straight arm pull-ups, no kipping because I haven't learned that yet, since I've only been CrossFitting in the last month. Consider that my plea for someone to open CrossFit Madison, WI.

Man, I'm gone for an afternoon and come back at night and this is what I get??? That'll teach me a lesson REAL quick! I've never done Fran before...but if s'more got 8 minutes his first time it'll give me something to shoot for!

Herm-
I watched your operation video! It looks like you're a soft cuddly polar bear on the inside and they had to shave off the hairs lol! Pretty cool video, even though i have no idea how they can tell what they're doing! Amazing!

JayBear-
Hey there! Read your post from the last comments. I live up in Alpena (northeast michigan) and train at a local gym here. However, my dad lives down near Sterling Heights and I visit every now and again. Have you ever been to Hyperfit in Ann Arbor?? We should get in touch sometime!

Rookie, TonyTheChiro, Playoff Beard, OneFastBird21, fat tony, Jennifer, Strong Lil Pony and everyone else....hope you all enjoyed your rest day cuz you're gonna need it for today! Let's have some FUN!!

I'd like to give a cheer to the men in the picture. I spent six months with Lt. Willis, and he was the only person in the barracks with a C2 rower. I have never seen someone more proud of a rowing machine than he was of his. Semper Fi!

As much as it kills me I am going to sit this week out. Weds when I tried to pull my first clean my shoulder protested. I'm going to fix this problem before I do more damage.

I guess if I had listened to my body 2 years ago I wouldn't be having the problems I am today.

Instead I am going to take my 7 year old daughter skiing. I guess I'll be a fire breathing daddy tomorrow instead of a fire breathing crossfitter.

No worries, I'm going to break my Fran PR soon (3:58) but, I'm going to heal first. I'm tired of being held back by this shoulder sh!t, can't even sleep anymore. Typing this with a bag of ice on my shoulder.

hey guys. going to sub the thrusters for something. will do it later on so no early post. hope everyone is well and have a great training day. don't worry about your times, just enjoy the experience.....if that's possible

Last year, Fran was on Valentine's day!

cfwu x 1

21, 15, 9:
95lb thruster
kipping pullups

6:31

previous (no kip)
12/2/2008
9:28
9/16/2008
9:30

"There seem to be so so many better explanations for how we got here"

Im curious as to what some of the alternative explanations are that you are refering to?

anyway, three frans in a row, holy sht. i think ill save this for next week im broken down. I did 6 wods in 3 days this week.

I like how the girl in the background quit jumping rope and is watching from the steps

OMG...my first Fran was last december...on my third day of doing crossfit...Im scared of doing this again...last time it wasn't fun...

Just kinda stumbling across this site. Have been actively working out for 6 years. High school, college football, now just hired out state police. Have been on the site reading for about 2 weeks now. I decided that I was going to start these workout instead of my own starting yesterday and it was a rest day haha.

Am I correct in assuming that this is all we do for the day? There isn't other stuff to do? I know that this is coming from a person that has not done it, so don't take offense. I just want to make sure that I am doing everything and not cheating myself.

Thanks Andy

Woah woah woah. You think I'm gonna get lucky and PR Fran on Friday the 13th? Come on.

Alright, goal = sub 4 minutes

I'll bet you're going to give me someone to love on Valentine's as well...

i did this yesterday... hahaaha... how funny...

i got 7:13... it was a PR...

Oh Boy!!

Couple days behind so Fran will have to wait till Monday..Going for sub 4

DT Missoula, mt

F me

Hey Madison Dave - try Monkey Bar Gym in Madison, WI

Cannot wait for my first Fran!

#19
Why?

#49 Andy,
Correct the WOD is what you would do for the entire day. Since you're just starting out you should scale this even though you have an athletic background. Think about doing it as Rx'd as your Fran time gets around 5 min.

Does anyone know who does that Ghandi song in the video?

Hoping to go sub 7 minutes tomorrow -- my PR is just over 7 but I've been healing a little back injury I got Tuesday morning. It's been getting better and I hope it doesn't interfere tomorrow!

IT'S ON BABY!!!!

5:29 (PR)

Just ran Fran to send off my partner in crime. COunting the days now myself. Was really shooting for 5 flat. I've got a whole list of excuses though. Want to hear them? Me either.

Also, I won't be saying hello to everyone I know as I normally do not. (*wink) This message has been approved by InfidelSix.

oh shizzle. thank goodness i am resting tomorrow.

i want that damn sub 3 fran. aughhhhhh

#16 love the comment--get some!

S'more and Eric Gohl--

time to rock it out, for big progress and a big first go!!! Do it up! You guys will kill it, enjoy.

I can't wait, the only time I did Fran it was a month after I started crossfit and it was the first wod i did after having a week off with a messed up back and the flu. I did it just under 9:30 min, I hope I see big progress.

Enjoy boys and girls.

2/12/09 Day 6 post-op Left shoulder SLAP tear repair:

Vicodin free all day and it felt GREAT! Some pain that radiates and is local to the shoulder, but all-in-all it's better than feeling bad and dizzy and nauseated all day!

11 AM

Recumbent bike - "Expresso"
"Oh Mama" named course
7.89 miles
Time: 30:24
kicked my butt! feels good to workout! :)

Doing it right - Healing it up ONCE!

That jumping video was amazing. And did you see the chick come over and check him out?

Oh, and worst song during a video EVER. If it's not going to help the video, I would've rather have heard just the whirring of the jump rope.

I had a 3rd thing to say but forgot it because I can't get over how bad that song was.

barf

ahhhh

"Hey Madison Dave - try Monkey Bar Gym in Madison, WI
Comment #54 - Posted by: Shadow at February 12, 2009 7:59 PM "

Thanks Shadow. I've heard of Monkey Bar, & it seems pretty cool, but I guess it doesn't have barbells, plus I'm locked into my globo gym for the next 2 years. I'm going to beg them for kettlebells and a wall ball tomorrow.

Herm,

Glad to hear you feel better of the vicodin. Time passes quickly at our ages. You'll be at it before you know it.

Jim

hey Eric Gohl i know you will hit a better time bro when i did that 8 minutes fran i had a bharely decent idea how to do thrusters and a terrible kipping tecnique bro...your target is 4 minutes bro i can't target at that time because my calves flexibility problem....so 3-2-1 go Eric

Rookie i know you will create a great wod bro...stay safe and heal well bro

great workout Herm thats the spirit bro just be carefull with that shoulder and knee

YEAH FAT TONY WILL GONNA DO OUR BEST BRO LET'S HIT FRAN TILL WE PUKE ALL AROUND BRO!!!!!!

m27/6'/215
CFWU
5:08

Fran. If there is one workout that crossfitters use to measure their progress it is Fran. 21 thrusters, 21 pull-ups, 15 thrusters, 15 pull-ups, 9 thrusters, 9 pull-ups and you're done. The good news is that its over relatively quickly and if you are not very fast it's not that bad. The bad news is that the faster you get at it, the worse it feels and the more delayed the discomfort is. It has a nausea that lasts for hours and is fairly unique to Fran. That said, lets break it down.

Thrusters are nothing more than a front squat with a push-press. Watch the videos in the Exercises & Demos section to get the idea. Watch out! They pack a metabolic punch that hits you around rep 5 in the first set and can feel quite overwhelming. That's normal. When you get better you'll learn to push through it, but for now, its better to respect it and rest a few moments when you get overwhelmed. Be sure to warm up the motion with increasing loads including the load you select to do the workout with. Scale the weight or scale the reps (IE 15,12,9) as necessary. Erring on the side of too much warm up is better for Fran.

Pull-ups are crossfit standard, which is to say kipping. The so called butterfly kip is faster which can make a huge difference when the workout is short like this. The downside is that for Fran, the pull-ups are a well earned break between sets of thrusters so doing them faster shortens your break. There are lots of options for scaling pull-ups. The gravitron, rubber bands and jumping pull-ups are good ones. We are only doing 45 total today but negatives are still not a good idea. They slow your time and can give you a nasty condition called Rhabdo which might put you in the hospital. Negatives are good in skills development (low rep) but bad for workouts.

Some people may post that they followed "Games Standard". That is a reference to last years Crossfit Games which had a workout that was essentially an extra-strict Fran. The pull-ups requirement was chest to bar rather than the usual chin above bar. The thrusters required lock-out of the arms over the head and sufficiently far back that some part of the ear was visible. Fran is not ordinarily done to those standards.

Have fun everyone!

Oh Hells Yeah!

hi jennifer hope you were doing great big hugs

#57

Thank you for the help. I don't understand what this sentence means though: "Think about doing it as Rx'd as your Fran time gets around 5 min."

What does Rx'd mean? What would I be changing doing it Rx'd? The pace, wieght, time... ???

Legs are still blasted from yesterday. Gonna try my first Rx'd Fran ever. It's taken me a long time to work to this type of weight/intensity without hurting the back. I can't wait.

Herm,

I gotta say, that video of your operation was fascinating. First time I've ever checked that kind of thing out.

Good luck with your recovery. I rushed a fractured ankle a year ago and I still have flexibility problems with it and it still bothers me when I run. Same deal with my right hand. Taking your time now will definitely ease the aches later on.

WOOOO! Gonna be second time doing Fran. First time was 3:39, lookin to shatter that! Hopefully I see alot of ya'll throwin up PR's!!!

Andy: Rx'd = As Prescribed (ie: as posted)

Substituting lower weights/ alternate movements means it's not as Rx'd.

Give'r tomorrow eh?

I'm hoping to make this Fran as Rx'D, not super concerned about my time as I am about completing the workout as Rx'D

"Hey everyone I have a question. Do you know today is Darwin's 200th Birthday?? He's quite a controversial figure. I have read quite a bit of coverage but what I find upsetting is that the media continues to ignore the vast amount of evidence which has discredited Darwin in recent years. It's kind of like reading a article on the winner of the Ironman triathlon where they say he is the fittest man alive. There is never any mention of irreducible complexity or the Cambrian explosion. There seem to be so so many better explanations for how we got here but unfortunately the media continues to play dumb and misinform."

The thing is Steve, some of the evidence "discrediting" him is not scientific. And a lot of the stuff aimed at him has nothing to do with the theory of evolution. For example, even if irreducible complexity were true (which I'm not going to debate here), it wouldn't affect the theory of evolution, because evolution doesn't deal with how life first arose--that's in the realm of Autocatalytic Biochemistry--but how it has become more complex over time.

Forgot to mention...stitches out today at the post-op appointment! It was with the Physician's Assistant. It ends up that the PA is a Crossfitter at CF Silicon Valley in San Jose. :)

I just got done reading that Fran article. How fitting!

Fran has turned me into nothing but twisted steel and sex appeal!

S/F to my Brothers and Sisters

Grugly

good timing with the article in the journal

Friends,

Thanks for all the well wishes guys. Thanks for watching my shoulder surgery. I got my fur cut off! LOL :)

I know it's not very impressive nowadays, but here's my sub-3 min Fran with 21-16-9 on the pull-ups (1 extra), done in September of 2008:

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

I hope to someday crush this PR!

Nice! Knew this was gonna come up soon, especially with the article in the journal. Seeing as I'm doing the Crossfit Valentines Day Games in Huntsville, Alabama, I went ahead and did it on Wednesday. My previous time was 7:05, at my Level 1 cert at Crossfit ATL last month. I did it Wednesday in 5:44-a p.r. of 1:21 in 1 month!

I know it's not very impressive nowadays, but here's my sub-3 min Fran with 21-16-9 on the pull-ups (1 extra), done in September of 2008:

Comment #82 - Posted by: Herm @ CF Los Altos, CA at February 12, 2009 8:51 PM

Actually Herm, I find that more impressive than those 2min Fran's in the video section. Not using a ball under your ass and pullups are more of a pullup than some of those swings in those videos.

herm--

sounds like you are healing up. keep it up and stay patient man, you'll be back tearing it up soon. i got a long way to go before i catch you, so take your time and heal up right!!!

as rx'd

6:48

Maybe I can get sub 5 next time =/

My first ever Fran...I'm pumped. there's only one little problem...

Missed yesterdays workout, so I punished myself with the three bars of death today! My lats are blasted, just got home from a soccer game...no good. Oh well lets hit it!

Eric Gohl- Haven't been to Ann Arbor since my friends graduated from UofM. Love the area, but haven't hit any gyms around there. Used to work out in Mt. Pleasant (went to school at Central), but just recently graduated and moved back home.

Alright guys lets get this

3-2-1 PUKE!

I think it's a good thing that I don't remember how it felt to finish fran since the last time I did it was in July. I feel really good and can't wait to do it. I'm fricken PUMPED!!! Last time got the PR of 5:47. I have to beat it.

***This just in...the Camp Crystal Lake resident malignant killer Jason Voorhees has been spotted in the immediate area along with what we believe to be his step sister Fran... Both have been known to stalk and kill by physical and psychological aspects... All residents are advised to take shelter, lock all doors, put your head between your knees and pray to your god that you make it out ALIVE!!! This is Crystal Lake News signing off...beeeeeeeeeeeeeeeeep

Looking forward to Fran.

Let's do it!

oh crap...thats what most of us think

Oh hell....embrace the suck!

how ironic that this workout came out after the crossfit journal article bout fran...

oh, btw.

HAPPY BIRTHDAY COACH RIP!!!!

last time i did fran she laid me out in 3:36 thought i was gonna die...hopefully i will be faster this time,

Herm -

Would the PA happen to be my sister Jaye at Camino in Mtn View? Small world! Come by and visit us sometime!

Nothing earth shattering here, but still a PR..

Did this one at Crossfit Nasti! Thank God I found a crossfit affiliate in my hometown!

Fran
9:26 (PR) by 9 seconds

I need to get better at thrusters.

it seems like the rest day is always way to short and goes way to quick....lol..thats what she said. looking forward to the WOD though, love the rest day but always ready to go back to work.

Ok, another noob question. It says three rounds. Meaning 3 times through the 21-15-9 correct? That doesn't mean the first round 21, second 15, and 3rd 9???

Thanks, that should be the last question from my end.

Andy

First attempt at Fran, can't do proper pullups yet so I subbed in Jumping ones with as little jump as I can get :)

16:45 40/30/30kg on the thrusters

Lizzie - 11:23 10 kg on thrusters

darn it.....15 stitches in my shin today from a missed 30" box jump... guess this date will have to wait

I want that song in the "double unders" video. would be sick to work out to!

Andy #98

The three sets mean each one of those is a set. First set 21, second set 15, third set 9. Believe me, you'll be glad that it's not three full rotations. Fran is BRUTAL.

So that's what Fran is! Nice. Psyched for that!

At local Warhorse gym...as RX'ed. Cant find any older, but 04 December was 4:23. I think my first time at Fran, a year or so ago, was around 21 minutes.

Today:
4:07 PR.

Original post didnt make it for some reason.

4:07, PR.

35 yr old male
5'6" 150 lbs

Pr....47 seconds!!!

kidding of coourse, 3:11..8 seonds off PR.

Great video of Tall Karl!

Chipping away at her!
As Rx'ed: "Fran"

Last time: 10:38
THIS TIME: 8:45!!!!!!!!!
Thank you Crossfit!!

30kg 16 min

Video question for everyone:

I've been looking for a video of a lady at one of the Affiliates who did a RIDICULOUS amount of body weight squats in a row (in the 100s)...

Does anyone know where to find it?

Thanks,
Steve

#101

Thank you... haha. I can tell from everyone else's posts that it is not going to be fun once. Just want to make sure not to cheat myself if I was supposed to do it 3 times. Thanks for the good news!!!

Second Fran PR of 8:00

Crossfit since november 08 :D

Love it and will do it forever

2.43 PB

27/5'10/195

as rx'd 4:23

Afghanistan

R.I.P.
8 FEB 09 1st Lt. Jared Southworth
8 FEB 09 Staff Sgt. Jason Burkholder
2/130 Infantry Scout Platoon

33/M/185/6'0" KNB, Kuwait

5:00 even as Rx'ed - PR!! Sloppy though. 2 min of old Pr.

I know Karl! Good job brother! I'm a student at Berkeley.
Just PRed Fran tonight

2 Months ago:
Fran 65lbs
kipping pullups
15:30

Fran Tonight:
Rx'ed
12:58

6:35
55lb thruster
jumping pullups

Fran is evil. I still feel sick and I finished an hour ago....

Holy double-unders !

Al Asad, Iraq
As RX'd
SGT Heuring: 3:42 (PR)
SSG Kennedy: 4:36
SSG Gillaspy: 7:58 (1st Fran as RX'd)

Oh man, I've been really looking forward to this...and then I went and ripped open a callous on my hand doing Cindy followed by BJJ on Wednesday. Boo.

Also, I've got another question: I've decided to buy myself some gymnastic rings from ringtraining.com for my birthday, but the shipping to the UK plus the weakened exchange rate is going to kill me. Is there a coupon code for Crossfitters that anyone knows of?

As Rx'd

9:24

I seemed to "lose" my kip at the end of the first round, it really sucked...

M/19/180/5'11"

As RX'd

3:31(PR by 1:28)

M/31/80kg/178cm

Woohoo, my first Fran!

As Rx'd: 11:16

40/m/176cm/70kg

As rx'd

6:48

PR by 4 seconds.
I still had to break the thrusters in 16/5, 6/5/4, 5/4 and that takes a lot of time. Pullups unbroken.

First WOD after 6 days layoff because of diarrhoe. Lost 4kgs in 2 days and regained only 2 of them until today.

2'43" New PR!

2'43" New PR!

m/35/5'11/216ish

Fran
9:07 (PR by 2:45)

Hello to all
I started doing crossfit about a year ago. I came from a so called traditional weightlifting/powerlifting background. I loved all of the functional strength and conditioning that I got from working with crossfit however I started to lose strength in my bench press deadlift and squat. I do not think this is a problem for people until the start having weights over 300/400/500 for bench/squat/deadlift. In order to regain my old strength I worked this program into my crossfit workouts.
http://www.joeskopec.com/Hatfield.xls

I hope this is not crossfit blasphemy to include this link and I am open to any suggestions to retain strength while working strictly with crossfit.

CraigM

sailor erin- as a recon corpsman i am still proud to rep the Navy and we are very human. We just decide to fight in the fronlines alongside the most courageuos young men this country has today. They say the best part of the Marine Corps is the Corpsman.
Steve- i am with you all the way bro, this theory of evolution has become "the party line". Anyone who knew anything of biology would descredit this farce. You bring up a good point regarding the Cambrian Explosion, which even Dawkins and Schermer admit to putting big holes in Darwin's theory. And there is scientific evidence to support these views. Just google Darwins black box or Michael Behe.
Liberalism is a mental disorder-Michael Savage

Representing the "Gasping Slug" contingent... last Fran 9:37, this Fran 15:38! Woot improvement!

Er, wait...

(okay, the difference: Rx'd weights and only 10 jumping pu's during the 21-set, all the rest were honest, which is the "most Rx'd Fran" I've done yet).

@119 Joel

have you looked at any of the other rings available? I got some Xtreme rings from gymnastic bodies, you might be able to get some from CF london as well. Also check ebay, i think i had to buy my xtreme rings from there, as their shop didn't work.

m/29/190/6'1

as rx'd

4:51 (pr by 10 seconds should have done better)

Heading to the NAGA tournament in rhode island today Fran will have to wait till Sunday. Need to use my legs for 3 hour drive . Gotta get my 7 yr. Old there it's his first tournament . No worries about conditioning he's a crossfit kid GO T. J !!!!!!

ok, before i looked at all of the times, i was pretty proud of myself for completing my first fran at 21:38...but once i saw these times....oh my god. now i know that im not capable of these times (m/16/5'9/135 and only been crossfitting for a month) but im still impressed. for all of you freaks, are you doing all of the first 21 thrusters consecutively?

I love jump roping but I want to really increase my double under time.

Jump Rope Question

What type of rope do you prefer?
plastice, leather or rubber

How do you measure?
Both feet on rope or one foot?
Thanks!

our box did fran wednesday. we are proud to say that CFJAX has a total of 5 members who hold a sub-3 fran time. 'TURBO J' pr'd with 2:24...WITH STRICT PULL UPS!

here is the aftermath:
name / bodyweight / modification / time
*jpu - jumping pull ups
*c2b - chest to bar

kyle r / 185 / jpu / 10:09
ryan / 200 / jpu / 11:20
jeff s / 165 / rx / 5:15pr
kevin / 155 / rx / 7:10
jessie k / 147 / 45# band pu / 8:57
josh c / 189 / c2b pu / 8:24pr
chad / 155 / 75# / 6:12
tracie / 130 / 30# jpu / 8:57
mf / 200 / rx / 9:10
cav / 163 / rx / 9:00pr
caleb / 160 / rx / 4:01pr
dr j / 180 / rx / 3:17pr
steve d / 160 / rx / 4:10
justin / 170 / rx / 5:35
patrick / 190 / rx / 2:58pr
blake / 190 / rx / 3:28
beegees / 209 / rx / 9:56
lorena / 128 / 45# jpu / 6:49
jenn / 114 / 45# jpu / 7:11
kyle k / 175 / rx / 3:17
turbo j / 155 / strict pu / 2:24pr
russ / 157 / rx / 2:30

5:50 pr
stop came during second round thrusters at 5 reps
next time try for 7

150 5'7.5" 33 yom

4:16 pr by 1:26
clav to bar min

i never practice fran and only do when wod comes up

m/27/178/6'1

first timer - as rx'd - 14:41

looking forward to the next time

#128 Go Lakers- Well, as somewhat a part of the aviation Navy I really respect what you do. To me there is nothing more crazy or honorable than running out into oncoming fire to provide help to wounded. I keep my stand that Corpsmen are a special breed.

Herm, watched your video brother... very impressive. You'll be back there someday sooner than you know... and you'll be blowing that already impressive performance out of the water. Just one question.. why is "boobs shaking" a related video? Am I missing something?

GOOD MORNING ALL!

"FRAN" used 70#, A$$ to dynamax ball for depth, kipping pull-ups.

TIME: 4:16 A PR with heavier weight!! Now that I don't feel like puking and my arms feel re-attached to my body it feels GREAT to PR and PR using 5# more than last time around!!!!!

Will check back later!

HERM: I so know how you feel with recovery....the pain meds and being patient with healing after my double mastectomy due to breast cancer 7/07 was a challenge! Shouldrer-breasts...different body parts, but parallel feelings of frustration, itching to get back in the gym, etc.. Don't be a jacka$$.....spend the time healing properly now so you aren't on the shelf for longer than necessary. Weaning from the Rx pain meds may help too...maybe just at night now??? By day 5 of my recovery I was able to take the Dilauded (SP?) once during the day and at night, and then by 1 week post op. just Dilauded at night and tylenol during the day. Just my 2 cents!

Did Crossfit warm up -
then 21-15-9
Thruster first round with 65 pounds, next two with 50 pounds - did assisted pull ups

M/41/5'11"/190

10:16--as rx'd

R: taking a break

As RX'D 5:50
Last time 8:30 on 3 DEC......increase capacity across broad time and modal domains!! I love it!
Shooting for sub 5:00 next time.

Give it your all

First time doing Fran with weight as prescribed, but all else stayed the same: broken sets of thrusters and jumping pull ups with strict, full ROM negs.
Having said that, this was the first Fran where I felt I really put myself out there...Good times!!
Have a great weekend.
Ian

Uh, duh...
Time: 11:33

HOLY CRAP.... FITMOM!!!! 2 things strike me about you. Breast CA year 1/2 ago and now ou kick out a weighted sub 4 minute FRAN? You are truly awesome. I wish I could meet you in person. Great stuff, and I am so glad to know there is a good population of NON- WIMPS out there. Your story is worth hearing.

HERM - I feel so intimitate with you having been inside your body;) That video was cool. And your 500 lb dl vid was uber cool. My heart ached for your beautiful sexy strong shoulder. Dont worry you'll be back - I can see lots of determination in you - inside and out! Take Vitamin b complex - a good one- with thiamine and pantothenic acid to aid your wound healing. Sometimes with Paleo and a higher protein diet paradoxically we cannot absorb all the vit B we need. (correct me if I am wrong Jennifer or Brandon or whoever) Post surgical Vit B is a good idea.
JENNIFER - A wonderful last post yesterday. Touched me. Freakiness about food is never fun, and no, we don't judge people by their waistline, but rather by the effort they put into good living!
S'MORE You are sweet as candy my friend.
I'm going for sub 9 minutes as RX'd never done Fran.

34/M/185

3:33

34/M/185

3:33

Frank # 113

I will keep you and your Boys in my prayers. I am headed back over to Afghanistan for my third time and my fifth deployment overall (2x Iraq), and I have lost some great friends along the way. Keep the Boys motivated and all will be well.

and oh by the way kick As% FRAN time!!

RLTW

m/43/74kg
6:54 as rx'd no kip
Always a killer

10:46...
2:14 improvement from two months ago. probably just getting use to technique. Grip is still a weakness.

what a buzz kill off of a rest day. so instead of waking up early this morning and studying more for my finance exam, i woke up early and franned (i made that verb up). pr 6:58 rxed.

Fran + Elizabeth on Crack + 5 hour plane ride to San Diego = My body hates me. Good luck to everyone who hasnt done it yet. PRing it is the best horrible feeling ever.

"Would the PA happen to be my sister Jaye at Camino in Mtn View? Small world! Come by and visit us sometime!"

Comment #94 - Posted by: Jan A @ SV

Yes Jan, Dr. Richard Gayle's PA! She spoke of your competition at the "Bad Girl Open" that I was advertising here last month, 1/18/09 at FIT! I was one of the event set-up guys. I also work at FIT as a CF coach and Personal Trainer. I will visit, and you make sure to visit as well! Jaye told me of her desire to work on the Oly lifts. I am a USAW Olympic Weightlifting coach as well.

BTW...I met your coach Michaela in October. Does the phrase "Big Girls Don't Cry" mean anything to you? (WFS)
http://www.youtube.com/watch?v=2kWKnVA77n0

Is this you?! (WFS) http://www.youtube.com/watch?v=KEOvC8Sgh28 LOL sweet!
----------------------------------
"Herm...Just one question.. why is "boobs shaking" a related video? Am I missing something?

Comment #139 - Posted by: Sailor Erin at February 13, 2009 4:09 AM

Thanks Erin! I think they know how much my "man boobs" were shaking during that 3 minute vid. They are showing a representation of what the front view must have looked like! Why do you ask...did you click on that vid to watch it after watching mine? Yeah, I did too! LOL
--------------------------------------
"...TIME: 4:16 A PR with heavier weight!!...HERM: I so know how you feel with recovery....the pain meds and being patient with healing after my double mastectomy due to breast cancer 7/07 was a challenge!...Weaning from the Rx pain meds may help too...maybe just at night now???"

Comment #140 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at February 13, 2009 4:21 AM

Holy cow FitMom! My little procedure pales immensely in comparison to what you've been through. It's like comparing a termite hill to Mt. Rainier. I am done with Vicodin, just Ibuprophen from now on. Happy to report I awoke to NO PAIN in my shoulder! Congrats on the PR little lady...it inspires me to rest up and dream of shattering all of my old PRs!

38/m/243

7:18

Off Topic but a good WOD we've done a few times..

PARTNER UP:

3 rounds of rowing 250 meters while your partner holds the 20 kg kettle bells together at chest level(handles touching, fingers locked together)

20lb Ball SLAMS
10,9,8,7,6,5,4,3,2,1 (Ladder 10 then 9 then 8 etc..)
20lb Ball Slams while your partner stays in plank (Pushup position)

20lb Wall Balls
10,9,8,7,6,5,4,3,2,1 (Ladder 10 then 9 then 8 etc..)
20lb Wall Balls while your partner stays in parallel Wall Sit sit position

95lb Standing Dead Lift High-Pull

10,9,8,7,6,5,4,3,2,1 (Ladder)
95lb barbell Standing Dead Lift High Pulls while your partner holds 16 lb Medicine ball straight out and turns it like a steering wheel

3 rounds of rowing 250 meters while your partner holds the 20 kg kettle bells together at chest level(handles touching, fingers locked together)

Seriously, Fran on a Friday? Oh well, at least I'll start my weekend off sore and exhausted. :)

This will be the first time I'm gonna do it as r/x, wish me luck

Oh hell yeah... I love (hate) Fran... I can't wait (fear) for her to come around. I am going for a full ROM sub 3 min on this one. If I get it the next one will be done with my 20lb vest. Great way to start the weekend.
Get some!
Hooah!
Preveious PR was 2:38 but last round of thrusters was ugly!

As Rx'd

5:52 (PR by :53)

40/m/205

Xfit warm up (less pull ups)

Fran as Rx'd

5:33 PR by over a minute

then 23 minutes to get off the floor

FRAN!!! Alright its time to destroy or get destroyed! I am gonna love every second of this intense workout, after watching all those videos! I can't wait to get into the gym and see what can be done!

S'more...you got a new PR coming today I can feel it! Eric Gohl, sub 8 is all your bro just keep pushing! Herm and Rookie hope the injuries are healing well and whatever workout you do today I know it would still kick my ass!

To all the ladies who participate and redefine crossfit everyday, show us boys how its done and good luck! Today shall be a plate of PR's passed around!

To anybody I may have missed I apologise and good luck, we all need it!

3...2...1...GO!

#33 - I'll bite.

Darwin was just a man with an incredible theory that fitted the evidence he had collected. Over time we have refined this theory and use it today to make predictions that allow us to work in biology and other sciences with huge efficency.

There are plenty of contrary ideas to Darwin's but no other theories.

If someone had scientific evidence that falsified the theory, he would be the most famous man in the world in pretty short order and like so many contentious things, there is no way it could be universally censored (and we wouldn't want to anyway).

I would be interested in a 'better idea' for how we got here that have solid objective evidence to back it up. I wouldn't mind disproving evolution, my old science teacher was a tit and it'd be funny to see the look on his face.

27/6'8"/220

5:02

F/37/124
Been behind all week! Made up DLs yesterday:
185
205
215
225
230
235
240(f) can't seem to get that pr again
Scared for this one later- great times everyone!

m/30/5'10/200

As rx'd
6:43 (PR) last time was 9:28 SWEET!!!!

M/48

As rx 8:34

12:15 as RXd

25/m/6'1"/208

Had to wait for pullup bar a couple times in gym.

fran is the single most popular workout to log in logsitall - around 1,200 people have logged their fran times. this has let me do some really cool analysis - most of which has been posted on the main cf board at this url:

http://board.crossfit.com/showthread.php?t=41683

i'll be posting more details in a bit.

-bill patton

2:34

M/22/5'9/155

8:36 as Rx'd
PR: 5:47
Not happy, yet not dissatisfied since I'm not as fit as I was back in July when I did this last.

Really inspiring video of Karl. I'm still struggling with DU's and broke a rope on the WOD on Wednesday. I won't give up though.

Hilarious, catchy tune on the video. It's MC Yogi, right?

I swear, Tony B. and Sevan and whoever else chooses soundtracks for videos are a bunch of funny, kooky, geniuses.

Warmup:
3x10 - pushups, situps, bench dips, single-unders, stretch

WOD -
21-15-9 reps of 75# thrusters, jumping pullups

8:53

ROCK AND ROLL!!!!!!!!!!!!!!!

M/6'3/245

5:01

hmmmm. good ole fran, sound fun

.....not

31/m/260

95# thrusters
jumping pull ups

6:25 (pr)

Nice work OPT! Just another day in the office I guess. Seriously, you are an inspiration. Thank you for posting.

Jay

M/22/5'9/180

Fran will have to wait till tomorrow or sunday. Today i decided to do the filthy!

Subs: Regular Pull ups (chin over bar) for jumping pull ups and 45lb bar thrusters for wallball

24:16...pr by about 5 minutes!

Need to take more rest days, holy cow!

GLOBOGYMER, best post ever!

65# 3:59 next time more weight.

M/6'1/198/35

Fran as Rx'd

7:46

Beat my last time by more than 6 minutes.

Love to hate these workouts!

Oh, and hit it hard today s'more, i'm sure you'll pr today bro.

Well hello, Fran. Nice to meet you for the first time...

28/m/192

As rx'd
3:51(pr)

25/m/172

Subbed 75lb thrusters
4:59

OPT #168 = LEGIT!

Some "Franish" workout for CFSB today.

8:08, but with only 9, 6, and 3 on the pullups and only 65 on the bar.

8:08 but with only 9, 6, and 3 on pullups and 65 on bar.

M/40/190

"Fran"

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

5:30

First time Fran(er). I'm going to scale her down and go like hell.

Fighting respiratory illness. No WOD for me today, no work either. Bed rest. :(

AS Rx'd
12:13

# 57 LisaAnne

The song is by M.C. Yogi titled "Be The Change." Had to do a little google searching to find it. The song tagger on my ifone did not recognize it.

This is going to be a fun Friday nigh work out. About a month and a half into Crossfit. Give it a test to see if I can do it Rx'd with a respectable time!

3.....2..1.go

m/31/5'9"/167

6:12 (PR by 9 secs)

m/28/5'11"/173

Third Time doing Fran.
First time 65lb + jumping pullups - 8:02
Second Time as RX'ed - 8:27

Today - 6:39 - Hell yeah!

m/26/5'8"/155

First Fran as RX'd:

8:50

as rx'd 13.59
need to sleep

26/5'9"/137

4:45 - all time PR of 20 seconds! First time not having to break up the thrusters (used 30kg...girls weight).

5:17 Rx'd..First Time
Pretty stoked

JPW and Bing always say "no negatives" when refering to pullup explanations. What are negatives? It's come up so many times now, I'm curious.
I did the D.U./clean/dip/D.U. wed and Cindy yesterday, will probably have to wait a couple days, but can't wait to give Fran a try. Thanks for all the warnings, I'll definately scale for my 1st attempt.

first Fran rx'd

9:45

34/m/6'1"/195

First RX'd Fran that I've really completed. Still had to break thrusters.]
10:03

7:52 as Rx'd

23/m/180
4:24 as rx'd (kipping, chin over bar)
Thruster cycle was slow due to sluggish hip extension.
Hey Flambert, I'm a stone's throw to your west, holla.
Kilcullen

8:17 as rx'd

Broke up everything. Still hurt, but this was a PR by a lot (can't do anything straight, but the breaks are getting much shorter.)

My very First Fran.....And I thought that I was in shape. WOW!! First round 6 minutes. I'm ashamed of the rest. Until we meet again Fran.

Thanks coach!

3-2-1 barf!

Alright, Im not going to lie... Woohoo, my first Fran!

As Rx'd: 13:20

Should of brought the bucket for the end of the workout. Had the support of all the guys from the shop cheering me on as I was hurling behind the bleechers once I completed Fran.

Thanks coach a little reality check is always needed. Looking forward to next time...

M/25/190

As Rx'd

7:58-PR!

Must take better care of hands, them being torn up slowed my pullups down big time. Thrusters were stronger than ever.

Hangover + Kabul Altitude + Fran = Nausea that has lasted 2 hours.

All that said:

4:04- PR

Last PR was 5:09 on 3 Dec 08.

12/3/2008--7:22
Today--5:54
Sub 5 next time

God is Good, All the Time

PR - 3:45 as rxd

All (mistakenly) bow to Fran :)

Frist time dancing with Fran. Did dead hang pu instead of kipping. dont want to get use to it due to the Marine Corps PFT standards.

5:54

Christy is more of a man then I am.

M/33/1.81m/76kg

13/02/09

"Fran"
45kg thrusters (slightly more than as rx'd)

3:49 (PR by 0:08)

Did Fran yesterday for the 1st time.

32/M/6'3"/200 lbs

RX'd Fran - 3:48

Felt Pretty Good, Forearms were shot afterwards!

31/M/190

as rx'd

finally broke 6min. with a 5:59 (PR)

25/m/5'11"/199
3:28
as rx'd
PR by 1:03

5:32

Congrats to all the folks who set PR's.

3:46 (PR)

3:31 rx'd

JULIA: F/44/5'2"/151
WOD: "Fran" scaled to 35# Thrusters, Jumping Pull Ups
TIME: 15:55

GEORGE: M/40/5'8"/157
WOD: "Fran" as Rx'd
FIRST TIME: 28:00
THIS TIME: 16:45

95# is probably too heavy at my level, but I wanted to use the same weight as last time. A novice time but I'll take an 11:15 improvement any day!

3:48 PR - finally got it under 4 minutes!!!

first Fran

7:14 as Rx'd

needs work

36/m/5-11/220

9:02 PR
The pullups were quick. Too quick. Dang thursters.
I wish HFTH Billy was there so someone else could 3-2-1 go me.
I walked around and looked at the bar a long time. I was telling myself that JPW said I should really warm up. So I kept warming up.

M/32/155/5´9"

As rx´d: 5.35 (PR by 43 sec; happy)

3:40

45# thrusters

bw 165

6:46

+ 24 lb weight vest

7:08 as Rx'd- first time with the rx'd weight. Pull ups unbroken, but thrusters broken, felt very heavy.

As Rx'd 5:09

Prior times:
1st 6:47
2nd 5:53
3rd 6:03

I got psyched for this. I'm getting confident that my next one can be in the 4:30 range.

24/m/5'11"/198 lbs.

fran as:rx

2:35 7sec. pr!

4:57 (PR)

Finally a sub 5 minutes "Fran"

#113 Frank-
"R.I.P.
8 FEB 09 1st Lt. Jared Southworth
8 FEB 09 Staff Sgt. Jason Burkholder
2/130 Infantry Scout Platoon"

Thank y'all for your service to our country! Y'all are the TRUE hero's not all the athletes that everyone praises all the time. To anyone that is serving or has served in the past, thank you from the bottom of my heart. You put your lives on the line to protect us and our freedom and we can't say thank you enough.

God damnit. I did this anyway, except kipping pullups were ruinous on the callouses so I switched to strict. I didn't have a stopwatch but the wallclock said 20 minutes.

Hey Dawgs, Need some help,fairly new to crossfit, been doing it for nearly 2 months and absolutely love it. Prob is I've got tendonitis in my right shoulder and need some suggestions for pull up substitutions.Totally gutted,would love to have a go at Fran but think she'll have to wait!!!

Good Luck Gang

WU .5 mi walk on treadmill
PU/Thrusters
WOD
95# 21-15-9
4:57

19/m/5'6"/160

2:38

65#
18:30

30/m/5'10"/210

as rx'd

6:17 (pr)

"Fran"
9 min

34/M/185

4:10
Could not stay on the bar for last two pull up sets.

As prescribed 8:38

4:19 (PR)

Big improvement for me, knocked almost 2 minutes off since December.

M/28/175lbs

Deadlifts

3-3-3-2-2-1-1-1-1
225/275/308/358/358/358/358/358/368

finished up with a 65lbs Fran

2:33

M/49/5'11"/174

"Fran" as Rx'ed

6:15

New pr, by a lot. Only my third time at the full 95#. A year ago, I was doing Fran with only 65# and taking longer than today.

Funny thing about this workout, 20 minutes later in the shower, I noticed that I was still breathing really harder and had a high heart rate. I guess that is the idea.

Herm, great to see your recovery is right on track that you are off the heavy drugs.

M/35/182

As Rx'd

10:00

(Dead Hang Pullups)

New PR improved by 5 mins

I had to take my rest day on Wednesday, and did the 45's WOD yesterday. Now I have thrusters today after 45-135lb squat cleans!?!? I was feeling pretty sorry for myself until I read some of the posts and now I am motivated again and ready to take on Fran....At least that is what I keep trying to convince myself of.

#128 - I love Michale Savage, he has some of the best quotes of all time.

#231 - I just exchanged e-mails last night with my cousin (a EOD specialist in the Marines) who is currently in Iraq. I wanted to echo your feelings and thank all the men and women who have served in the armed forces.

I may be wrong, but it sounds like everyone is doing 1 round of Fran, instead of 3 rounds. I'm pretty sure it says to do 21-15-9 thrusters / pullups, and do it three times. Please correct me if i'm wrong.
m/23/5'8"/185lbs

41/M/148

as rx'd

7:44

I know this workout is supposed to evoke nightmares if not night tremors, but man, I slept like a baby with visions of me kipping out the PU's in Fran like champ. I was doing kipping PU's with my eyes closed, like it was as easy as walking or something. This is truly a dream for me, cuz I can't kip worth a damn. Hope it goes as well as I dreamt!

7:37
I really need to get my pullups in order. They were my limiting factor. The thrusters (rx) needed no breaks.

I just started crossfit, and used to train more heavyweights low reps. I can pullup for bw+70 lbs for 5 or 6 (bw is 186lbs, 6 ft 1.5inches tall), but my high rep pullups are suffering. I usually fatigue around 12.

Does anyone have any suggestions for improving? I am trying to learn kipping pullups right now too which may help.
Thanks!

First Fran
as rx'd
11:59

#246 - It is three rounds: one round of 21, one of 15, and one of 9. I won't hold you back though - if you're able to do that three times through, you're a stud!!

#146 thanks Julie! I would love to meet as many of you as possible some day-what fun times we would have my friend! FYI..FRAN was 4:16 not sub 4 (maybe next time!)

#153 Herm: it's not a contest my friend....you had surgery-your body was shocked to be cut into and now it has to heal. Glad you are feeling better!

#168 OPT..what's in the water in Canada??! Ship some down to Connecticut for me!

#196 GREAT WORK & CONGRATULATIONS!

Congrats to everyone on their PR's and to those who "met" Fran for the first time today :)

hey Fitmom great displayb of energy lady...congrats!!! next step as rx men's weight i know you can do it...big hugs to you and Fitmom's mom.....

Julie Parisien thanks lady i know you will hit Fran extremely had....you are tough

5:48 Thrusters done on 12" box

41/M/204
CFWU - no pullups
Scaled,
Thruster 65#
Pull-ups -toe touch and go

15-12-9

6:20

Should have used a regular pull-up bar..

M/19/5'10"/160lbs
First "Fran" ever
scaled reps to 12/9/6
5:30

As RX'd
4:39 PR by 1:26!!!

I think 3 beers and an order of wings the night before Fran is the way to go!

Of course I have been on the zone for the most part since my last Fran

Cheers

OPT, impressive as usual -

If I recall correctly from the interview on your sub-7 Helen video, you follow the main site WODs-

Anyone who accomplishes Fran in the sub-3 range has my upmost respect and admiration. Is there any one thing that you can point to in your program, outside of hitting the WODs hard, that most contributes to such outstanding capacity?

Anyone else who is in the 3 minutes or less range, I'd apprecite any comments you might have as well...

M/28/6'1"/197

6th week of Crossfit
First Fran

As Rx'd; had to rest

11:30

5:18
As prescribed

First date ever with Fran...

6:48

When I saw the post yesterday I was thinking I'd be happy with sub 10 for a first go... Had rest periods, so there's certainly room for improvement next time!

The first time i did Fran was Dec. 3, and my time, as rx'd was 9 and change. The after-effects, however... lasted much longer than the actual workout. I was short of breath for a good hour afterward... F'n Fran...

rx'd
5.35'
Chastend by harsh critique of last pull up in "Christy vs Fran", I've gone strict; result scary. New "Real Fran" (butt to ball, locked arms overhead; chin above bar, arms locked at bottom)1.49' slower than PR. Shit.

CFWU- minus pu's
30 lb. thrusters
30 assisted pu's
6.10

did an extra set of thrusters and 6 minutes of sprints

As RX'ed 7:48. PR by 28 seconds.
Was able to do first 21 thrusters without lowering bar. Everything else broken, but done as RX'ed.

m/25/6'1"/180

As Rx'd:

6:40

m/23/5'7/185

Rx'd

9:09, new PR

I need to do fran again...
I did heavy-ish fran earlier this week. 21-15-9 95lb thrusters w/ pull ups + 10lbs...did 11:00.
Last time I did regular fran (65lbs rxed) was a few months ago and did 5:10 I want to hit 4:00 or under...I think having scaled up will help.

Has anyone upped the weight to 135lbs for the Thrusters and tried it? At 95lbs, The bar feels like it's going to jump out of my hands at the top from the Thrust momentum, just wondering?

Thanks

m.33.5'10".245

1st Fran, jump pullups... 14:41, a good start, on day 16ish...

As rx'd

Dan- m/23/5'8/180
3:09

Donnie- m/22/5'8/219
5:01

4:45 rx'd

F/45/5'2"/126

C2 CFE
6minTT,3minR,4minTT,2minR,1minTT,30secR,30secTT - 111 kcal

followed by Fran modified for ankle injury

40# seated shoulder press (21-15-9)
squats left leaning (42-30-18)
pull-ups (40# on Grav) 21-15-9
12:22

I may be wrong, but it sounds like everyone is doing 1 round of Fran, instead of 3 rounds. I'm pretty sure it says to do 21-15-9 thrusters / pullups, and do it three times. Please correct me if i'm wrong.
m/23/5'8"/185lbs

Comment #247 - Posted by: Trent_Auburn,AL at February 13, 2009 8:00 AM

The workout is saying that there are 3 rnds total. First round is 21 reps of both thrusters and pull up's. Second round is 15, and third is 9 reps.

4:24

Used 65lb bucket of sand for thrusters.
Pull-ups dead hang on ledge.

#247 Trent_Auburn

1st round 21 thrusters then pullups
2nd round 15 thruster then 15 pullups
3rd round 9 thrusters then 9 pullups

enjoy

M/33/5'10"/194

4:20 - PR by 30 seconds.

About 5 weeks on the Zone, liking the results so far!

I hit Fran with everything I had. First Fran ever, and as RX'd.
8:00. I smiled huge even while coughing and gagging and dry-heaving!!!!!!!!!!!!!!!!!
We who Crossfit ROCK!!!!
Thanks Coach.

29/m/193

4:50

PR by :07

Brian C:

65# thrusters
red & black tubing assist PUs

7:17

28/M/185

Fran w/ 45lb dumbbells and chest to bar pull ups.

3:16

Previous PR 4:56

NEW PR!!! 4:15

Next time sub 4 easy.

m/5'3"/160/29

Fran
as rxd

5:13 (PR)

not sure but i think i did 20 thrusters in the second round because i was counting by fives and lost count--yeah my mind wasn't functioning so i did an extra 5 just in case i was counting wrong HA HA HA!!! doing the right reps, that would shave some seconds off the fran time!!!

last (first) time on 12/05/08: 9:25

still had to break the thrusters but my rests were much shorter, my string of reps were longer, and i could juice it up again after a couple big inhales. Next time 4:30 or less, and no breaking the thrusters through the first two rounds. That's the goal.

took a while to get my hands/wrists/arms to stop feeling tingly and reattach to my body. loved it, wish I had enough to do it again, I know I could shave a few seconds off. i left it all in the gym with FRAN, but doing it solo sucks, it would be nice to have someone yelling at me when i want to rest.

41/m/155
5:10

as rx'd:

3:40

could do better without a sprained ankle...there, i said it

M/28/5'11/168

Giving the cf strength bias a go.
Day 1
Bs 5-5-5
70-90-100kg

5rds
5 reps 65kg thruster
10 reps 40" box jump

Might have over estimated the thruster weight
14:23

AS Rx'd, frist time doing FRAN!!

24/m/180

5:25, with one visit from pukie!!

8 flat, 3 minutes off previous PR

I suck!

My Fran:

21 x 65 lbs Thrusters,
3 x Pullups, 18 Jumping Pull ups;
15 x 65 lbs Thrusters,
3 x Pullups, 12 Jumping Pull ups;
9 x 65 lbs Thrusters,
3 x Pullups, 6 x Jumping Pull ups.

8:05

Need lots of work!!!!!!!!!!

Buy in
Dynamic stretches
FS 41x 5 / 47 x 5 / 51x 3

ME Front Squats
55 x 5 / 59 X 5 / 61kg x 5 (15% under current 5RM)
BS 51kg x 20 PR

Metcon
Tabata 6 rounds of
Pull-ups 16 / 14 / 10 / 7 / 7 / 7
Push-ups 20 / 16 / 12 / 11 /11 / 11
Sit-ups 17 / 16 / 14 / 12 / 10 / 11

Cash out
HSPU progressions
HS holds

M 42, 167

Fran as rx'd
5:18

whooo!!!

6:36

PR by over 3 minutes!!!

Aloha,

Jordan

3:09 w/20lb vest

M/46/5'7"/190

Fran as Rx'd
5:30 (PR, 9:07 last time)

6:40, as Rx'd...pullup bars suck in the gym I use. They only have those angled bars that are part of machines, and have awful grip

Erin:
55# - 11:14

F/37/5'3"/140lbs

Man I wish I could learn how to kip...I've watched all the kipping videos but I think I need KIPPPING FOR DUMMIES...lol

sub'd jumping pull ups and used 65lbs

6:47

M 34/141/5'7"

Subbed 65 lb thrusters: 4:44

PR by 54 seconds

F/25/5'0"/120lbs

7:22

Used 45lb bar. First time I've ever done Fran with real pullups, not the jumping kind. Pretty happy with that. Next time more weight!!

27/M/190/6'4

4:58 (PR) as RX'd

WTC

9:54 w/ 90# thrusters

Note to Crossfitters: Drinking many beers the night before Fran does not improve your time.

9:54 w/ 90# thrusters

Note to Crossfitters: Drinking many beers the night before Fran does not improve your time.

As Rx'd

7:41 (pr)

Getting better...

16:10. Broke PR by 2:52 (15%).

Thanks to my good friend Quadruple Espresso.

I'm totally shaving off 2 more minutes next time.

4:35 as rx'd

Last time I did it 3:45 ..... this is my first fran that I did not PR ..... don't like this feeling of adding 50 seconds to my Fran time!

My shins are still throbbing from Mary a few days ago .... at about the 15 minute mark when I was gassed I started to lean forward on the pistols .... man was that mistake costly! I could feel that I was doing it but I was too stubborn to pause for a minute and get my head of my ass .... Anyone else have the same issue?

M/36/5'11"/195

11:14

95# Thrusters (7/7/7)(5/5/5)(5/4)
Band Assissted Pull-Ups.

I really wish the FOB Falcon Gym would build some decent pull-up bars.

My aim today was to go unbroken. Set the weight a bit lower to accommodate. Didn't quite make it but close.

55lb thrusters
first 21 straight through, then 5/4/6 and 7/2
only broke pu's on second round: 10/5

6:36

Next time should be able to do unbroken at the same weight.

48/male/6'/200/week 14 CF

Still sick..cold/flu. Did 1/3 Fran (reps of 7-5-3) 2:37.

Fran and I have a love hate realtionship... she loves to kick my butt and I hate her for it.

Last time about 8:30 with 65lb thrusters

This time 5:19 with 75lb thrusters. (PR)

Followed immediately by AMRAP in 20 mins of: trying not to die and twitching uncontrollably.

Was able to do the first round without stopping, but it killed me. Really need to strengthen my thrusters...butterfly kips feel great.

As rx'd. 6:48

500M C2 warm-up, stretch it out, Get Some!

6:22 leaving me wet! Coach C.J. - where you at?! Needed your push to break six!

Good S...!!!! Love Fran!

with 20 lb vest 3:36

WOD "fran" 21-15-9 Thrusters/pull-up time 4:41

9:50

M/27/6'/250

For some reason I was looking forward to this when I woke up this morning and saw it. Boy was I wrong!!

As rx'd but on the 15 pull ups assist machine with 70 lbs and 9 pull ups 85 lbs

14:12

Then I did 1/4 mile sprints on the treadmill 1st 2nd and 3rd quarter mile at 8 mph with a little rest in between 1/4's and last 1/4 mile at 9 mph.

Does it get easier? Actually I'm feeling a difference from a couple weeks ago and now.

EricGohl- word, bro, my sweet potato man is awesome. He looked at my vitamin cabinet (I dont call it a medicine cabinet) and saw the co-q10, glucosamine, rhodiola, vit-c, vit-b, oil of oregano, ginger, cordyceps, etc and said "wow, do you work at the vitamin shop?" LOL. When I saw the same brand of cod liver oil in his fridge, I nearly died. What a maroon! I am taking this slow but I really dig him. Keep ya posted.

My bros and sistahs- wow what fantastic times today. SO impressed with all of you. Will try to make it down in GFCM for Fran tonight. Miss it and the boyz there. Herm, so happy for you! :)

As far as comment yesterday re: morbidity of 'kool-aid' phrase. Well, what can I say? I work in a hospital and deal with death *everyday*. Im an exercise physiologist in cardiac rehab and work with both in- and out-patients. I have had people die *right* in front of me. Horrifying. Had a man fall off a bike in out patient gym, having a stroke, i got underneath him to cushion his fall. I had a patient start to bleed out after his pacing wires were pulled. Had so many code blues can't count them. Done pre-op teaching for people before open heart surgery with their families and then they died on the table. Felt just *awful*. exercised a patient, they arrested hours later. Guilt. I *cry* many days on the way home from work (thankfully, never actually at work) because a special patient passed. I bond with many who chose to continue exercising past their insurance approved 36 sessions post surgery. I see them 3 times a week for *years* and then slowly, they begin the dance of admission, discharge and re-admissions. Its bittersweet *and* I love what I do. How do I make it? I laugh. I tease, joke, cajole my patients. An ornery ole dude who doesnt want to ambulate? I pretend to read from the chart "well, says right here, doctor's orders, patient X is to get up and shake a tail feather.." or I say "what say me an' you slip off to the coffee shop? Let's hook up your O2 tank and away we go". Laughter is the best medicine. Life is too short to brood, to nit pick, to complain.

C'mon, have a laugh, drink some kool-aid, jump on in, the water's fine!!

And yes playoff beard, I had a miller lite yesterday! tee-hee!

10:13.

Man those pull ups were hard. and my hands were bloody. 2 mid-hand blisters and two more rips by the knuckles. but that didn't stop me much. it didn't hurt. i just couldn't do all those pull ups. 65#, real kipping pull ups. some were chin up, some were head up. gonna take a week off from pull ups for my hands to heal. dead hang only

m/45/168

6:36 as RX'd - a new PR! Pain in wrists. I got all 21 on the first set of thrusters, but only 15 pullups. All remaining sets were broken. Which is my next goal...

Fran as Rx'd: 14 mins.
This is the first time that I was able to legitimately start and finish the exercise as Rx'd.

M/25/158

M/39/175/6'

As Rx'd 4:58 pr

last time 5:52 sub 5 feels great thanks CF.

8:46, PR.
And today is my birthday.
m/42/190/6'2"

M/41/6'/270
15:47 some jumping PUs
am fat and old but at least it wasn't a DNF like last time...

24/m/175

as rx'd

6:42

5:44, as RXed.

Very happy with the effort. Seemed much lighter than usual.

28/M/6'4"/195

As Rx'd 8:03

Previous PR 13:45!!

33/m/210/6'5"

7:47 very slow, disappointed.

11:37 as rx'ed

Compare to 20081203:

21:31 (first time)

as RXed:

32/190/M (in the mile high city)

5:59

Comment #314 - Posted by: Strong Lil Pony F/37/5'5"/138 at February 13, 2009 10:11 AM

Pony,
Yeah, my Mom was a geriatric nurse in nursing homes for over 35 years. I spent much of my childhood after school for about 1 - 2 hours every day at the nursing home while in elementary school. Got to walk in one day w/an older man I used to play checkers with and told him it was time to wake up so we could play....he wasn't sleeping.
So yes, death is a fact of life, much like puking after a hard WOD or getting your heart broken.
I can relate, somewhat.
Life's hard, but God's good. And, ya gotta remember to laugh, especially at yourself.
Well, at least I do when I take off my shirt and look in the mirror.

Cheers!
Dave

BHBHBHBHBHBHBHBHBHBHBHBH

Fran as Rx'd
3:35

BHBHBHBHBHBHBHBHBHBHBHBH

Mark - as rx'd, 7:55

Theresa - 65# & small band - 8:26

All those that can complete this in 2-3 mintues...WOW!! (i'm dying to break 8')

F/41/5'2"/125

Fran as rx'd for women (65#): 6:31.

Totally psyched to get under 7 minutes (prior PR was 7:10) and to be so far under was just icing on the cake! All sets of everything broken except 9 pull ups, so plenty of room to compress that time in the future!

m/37/76/200

8:45

First Fran in December was 14:40. I'll take it.

38m/6/183

as rx'd

3:30

felt like crap and Pukie confirmed it.

3:07pr
had sub 3 in mind but hit a wall in my last set of thrusters

"Fran"

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

I did ring pullups

Time 5:12

Last time was 7:00 even

Last best was 5:52

M/25/135/5'11"

As Rx'd 6:54(PR)

Last time 1/17/09 at level 1 cert, time was 9:16.

7:37 at 6000'

Last time was at sea level somewhere in the mid 8:00 minute range, so I'll take the gain.

9:30 (PR -1:03)

1-2:39
2-4:14
3-2:37

6:46 got this funky bloodtaste in my mouth...hmm think I should start improve my condition.

oh yeah I sub. the Thrusters into 40kg, about 88 pounds?

(sorry for my perfect english:)

12/3/08: 8:19 w/ jumping PU's
Today as rx'd for women: 5:53

Not as good as I dreamt, but still stoked about the improvement.

Stoked about seeing today's times. Everyone is killing it!

4:26 (PR by 17 sec)

Still trying to get in the 3's. I need to stop breaking stuff up.

Grugly

M/275/6'3/28

As Rx'd

6:36 (new PR)

M/46/158 lbs.

First time I've done Fran as Rx'd. 10:45.

The Claw

5:10

slow today, I'm coming down with something...

Boy, this is so hard. I don't know what my time was but I had to stop those thrusters so many times. I got 16 at 95lbs and then had to lower the weight to 85. I really wanted to just get all the reps in.

One weakness of mine that keeps coming up is at the lowest point in my thruster/squat I have absolutely no power. Will this come in time? Anything I can do to improve it?

6'4" m 185 23years

38/m/170

As rx'd: 7:03

That is almost 2:30 faster than last time (when I used 65# for the thruster).

Nicole, if you read these (doubtful but here it is anyway), thanks for the article regarding sticking with the Zone/Paleo diet. I'm about 6 weeks in and it's helped me considerably at work (more focused throughout the day) as well as in the gym.

Fran as Rx'd
8:45

33/F/5'10"/150

Something a little different:

21-15-9
30# dumbbell thrusters
CTB pull-ups
10:10

Thrusters were fine; only had one break in the set of 15, but grip died during the CTB pull-ups. More than twice my standard Fran time - yuck!

m/24/6.1/200

I get some serious sympathetic activity going on about two hours before I head to the gym; sweating, tremors, dilated pupils.

Just seeing "Fran" posted is stiumulus enough for a low grade "Fight of Flight" response.

Also, just had my 7 months pregnant wife do a way scaled down version of this the other day. She's looking forward to having the baby to she can start crossfitting full time. The addiction spreads...

Rx'd 4:35 (pr)

I feel FRAN epitomizes the idea of naming workouts after women, cuz it seems the be people put fran on a pedestal, everyone tries to impress her, she's like the attractive woman that everyone wants even though she's a jerk, but the same metaphor applies to the idea that there are many other ladies out there impress, how bout Diane i consider that i polite Fran, not that its easier but that Diane seems to be a more worthwhile lady to impress, or Angie, how bout Linda i realize im just repeating what everyone else is saying about crossfit being about all around fitness and not focusing on one workout in particular, but it can't be said enough in my opinion.

rx'd: 5:25
no pr, but better than last time.

M/22/72"/175

7:20(PR by 5 min.)

F/38/143ish/5'4"

First Fran RX'd with women's weight of 65lbs
12:20. Very happy with that. Last time did 45lb thrusters in 9 something.

So i've been getting odd looks from people while i crossfit, they stare at me, periodically going and lifting a weight or two and then taking another 10 minute break to stare at me and talk about how my workout looks stupid cuz i don't spend enough time working out or the fact that i don't lift heavy wieghts, so i propossed a challenge to members that i will be doing todays workout at 530 and whoever thinks crossfit is a waste they can come and prove it by beating me in todays workout, i actually made this challenge before seeing the workout and found it strange that it ended up being fran. I wonder if anyone will take my challenge.

To end on a bright not though finally crossfit has started to catch on in nova scotia, even though we do not have a legitimate crossfit gym in the province.

That is my brother in the picture in Iraq (second from right). Going to do this one tomorrow for him, I am sure he and his buddies are doing it there too.

cfwu

5:34

4:42

http://www.guerrillafitness.net/_blog/Getting_Aggressive_with_HC

4:23 rx PR

Ring pullups and 47.5# DB thrusters

7:33

as rx'd
9:41 all pullup sets broken

m/6'/180
as rx'ed
3:57

As RX (New standard Fran - chest to bar)

2.53 (on video)

Last 3 reps on pull ups killed me, grip was fried.

took 24 seconds to complete last 3 reps.

In Globo gym too - people looked at me funny for "swinging" whilst doing my pullups.

32m/5'9/180
Scaled to 65# (Did sets of 21 unbroken. Will move up to 75 or 85# next time)

5:11

Warmed up with rowing & DU's
Fran 09:45 as rxd
Thrusters broken, PU unbroken

Second time with Fran. I didn't record my time the first time though but I know I shaved off several minutes.

8:35 as Rx'd

I think I could have done sub 8 but I felt like I was going to poop my pants after every set of pullups. Thank god I didn't have to stop and take a dump!

I guess Fran really scared the $h!t out of me!!

33M/5'10"/200#
4:50

43yom / 148

3:45 as rx'd (PR)

I have not done Fran since last May. I really surprised myself on this one and lowered my PR by 56 seconds - Stoked

4:37 as rx'd

Yes all those scientific facts have agendas of their own

Last time (081203) 15:32 this time 11:51
-> CF works!

Did a Birthday workout today

5 rounds for time:

29 burpees

36 sit-ups

29 kettle swings 20kg

28:34

I'll be taking on Fran bright and early,
going for sub 4:50

9:10 as rx'd-- last time 19:30, my pull ups have come a long way it seems.

32/m/#230
rx'd 3:58pr

#344 Andrew,

Are you really feeling the squat in your hamstrings, and pushing from your heels?

Really, on both the squat and thruster, you should also be maintaining tension throughout the movement, i.e., don't "fall" into the squat position, but rather feel like you are pulling yourself down into it.

last (12/3) - 55lb thruster, med band pullups - 8:48
now - 55lb thruster, small band pullups - 11:51
So frustrated. I've got a lot of stress in my life and on me right now, and it's starting to affect my WODs. I missed that crazy elizabeth a couple days ago due to it, and it's just really frustrating.. I feel like I'm going backwards in my CF progress, and that's the worst feeling. Hopefully this weekend will help me get everything straightened out and back on track.
Congrats to all the PRs today, and all you CF ladies are inspirational!

3:57
so fun!

m/20/6'1"/190

24/m/194
3:59

26.m.6'4''.225lbs

3:44, pr by 10 seconds

It was a game-time decision whether I wanted to test the pec and trap with Fran or the wrists, pec, and trap with Wednesday's WOD. In the end, I went cowardly, going with the WOD that looked easiest and that I could complete most quickly.

"Fran", as Rx'd
Time: 6:01

Pec and trap mostly feel okay - a little tender. First time I have done 95 lb. thrusters since the pec injury. Was disappointed with my pull-ups - whether from lack of oxygen or some kipping problems I had in the first set, I struggled more than I thought I would and had to break up the pull-ups quite a bit.

I was on target for sub-6 minute, but was noticeably short on my last pull-up attempt. So I had to rest a few more seconds and try again.

Jennie: 27 F 165# 5'9"
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
65 pound Thruster
Pull-ups
Time= 5:54

Dear Steve and friends,

I study Biology at Penn st. University, and I assure you, you are wrong. You are belong to a sect of society that refuses to accept science because you think it conflicts with your personal beliefs. The cambrian explosion is interesting and worthy of study, but it is not outside the scope of evolution. These alternative "theories" are just poorly conceived and half hearted efforts to appear scientific. Evolution is a fact, whether you agree with that, or not does not really matter. It's just like gravity, if you agree with it or not, jumping out of a plane w/o a parachute will end with you splatterd on the ground. But i know none of this will convince you, especially not on a CrossFit board (its not the place). This is for everyone else, and not a little bit for myself...You are wrong and we are right.

PS. Watch as they accuse me of conspiracy, "towing" some sort of line, or me (along with the rest of the scientific community and educated people everywhere) of being ignorant of some sort of revolutionary anti-evolution information that only anti-evolutionists are privy to.

As rx'd:

8:06

80lb, A9
14:14

M/19/6'1/185

2:59 PR

8:36
50 seconds slower than PR.
could not perform today... just one of those days I guess.

M/28/5'10"/165

As Rx'd
4:01 (last time 3:43...18 seconds slower)

As Rx'd with thrusters

used 25 lb. weighted belt for pull ups

8:33

3:26

First time I've tried to kip or do thrusters due to my shoulder in months. Everything was very deliberate and controlled, definitely not a max effort. Up and down "frog kick" type pullups with a controlled descent to the hang (chin over bar, not chest touching bar) and 65# thrusters with a strong pause overhead and a lot of control.

So far shoulder feels no worse than before I did the WOD, but I will continue to do mostly strict pullups and avoid most overhead work while things heal for the upcoming months.

7:35.

Way slower than last time. I blame not following the WODs and falling off Zone for the past few months.

6:33

some jumping pullups in 2nd & 3rd sets
7:42

4:16

M/43/185#/5'9"
As Rx'd 7:20

Long time..No post.
Getting back into it. Fran-- Noooo! Last time was 8:48 at Level 1 cert at Rainier CF about a year ago. Injury, after injury.. Blah, blah.
I love the burn...
Video: 2 min = 210 du. Sick, just sick!
Let's get it Fran.
Mark "Boogie"

As rx'd 4:34. PR by nearly 2 minutes.

Warmup: 4 min easy run, 3x1 min on, 1 min rest at 10 mph on tread; 3x5 FS a2a 135-155-185 alternating w sets of 5 pullups; one set of 5 thrusters at 95 lbs. Yes I believe in warming up thoroughly for this particular WOD.

Cooldown: 5 minutes easy pedal on stationary bike. Too gassed to do any skills work today.

Comments: a little too fast out of the gate; second round of thrusters had poor technique which led to having to break the set after 12 reps; last set of thrusters were much better, unbroken and probably faster pace even though it felt slower, and much less effort. Need to be more calm and smooth next time.

25/m/5'11"/175
As rx'd. Tried to stick close to games standard on thrusters, and some of pullups.
6:40(PR)

5:10(PR) as rx'd

No breaks in sets for the first time :)

bw-205

8:36 as Rx'd

My very first Fran: 8:32
65# thrusters and 80-95# assist on the pull-ups. I don't think that is too bad for a beginner.

I do have kind of a stupid question. I just started the Zone diet and I think the results are going to be great. The fat really keeps me satiated so that is a nice change. My question refers to the chewing of gum with the diet. I know that one should not use artificial sweeteners since your brain reacts to it like it is real sugar. So, should I not chew gum (I only chew sugar free Trident) on the Zone?

# 353

I hear you my friend, pretty much the same thing here in NB, although the Southern part of the Province boasts two CF gyms (F'ton & Moncton) we've got nadda up here in the North! But, CF Rocks and the results speak for themselve's

# 380 evolve for time-
how can you be so sure evolution is a fact? for a long time it was a fact that the atom was the smallest thing in the universe, that is until it was split open and subatomic particles were found. the reason you say evolution is a fact is because you want to prove how we got here because you can't accept the fact the God created the universe from nothing (you science nerds can't accpet anything with out proof). you gotta have faith and believe in God and His word, its like oxygen, you can't see it but you know it's there and you know it's what keeps you alive.

just did my first FRAN in just under 8min about two hours ago, can someone tell me how to get my arms to stop shaking.

m/39/67"/183#

Fran 00:09:52

21-15-9 thruster @ 95#
21-15-9 dead hang pullups with 25# assist

First Fran!

I spent about 85 seconds walking between pullup station and thruster station.

I cant seem to get the hang of a kip, any suggestions?

fran as rx'd

time: 6'07, new pr down from 7'17 on 080915.

5:18 as RX'd PR previous pr was 6 mins
so, the workout only takes around 5 minutes, but the recovery time on the floor rolling around in pain takes about 20 minutes.

THE NAME OF THE SONG ON THE VIDEO:
"be the change" artist: MC Yogi

m/29/175/5'10"

7:27, not good

As Rx'd 15:08

This time is not impressive but it is a PR for me because it is the first WOD I have ever done without assisted pull ups. I was able to do kipping pull ups today. I can only string 2 or 3 together though. At first this was due to my poor technique. By the end my rhythm and technique felt better, but I was just shot and did not have enough strength. Looking forward to shaving some minutes off next time.

Fran as rx'd 10:13
First day of Crossfit
Had been doing Kettlebells Hard style of the past 5 months.
No Carryover at all to Crossfit, but I know crossfit will carryover to Hardstyle very well.

m/27/5'6"/186

first Fran

as rx'ed
5:11

m/21/145/5'7

5:25

pretty weak, but a pr by about 1:30. pretty times up today, i feel pretty pathetic.

S/f

age 19 bw 170

3:13 as rx'd

new pr. i probably coulda got under 3 mins but my grip was getting weak. but still, pretty pleased

33 yom 220 bwt

wod as rx'd
4:03 pr by 11 seconds

Please don't judge me but yes I used the so called "crutch" that is the 20lb dynamax ball for guaging depth on my thrusters. I'm flush with shame, oh wait I'm not, that's just Fran having kicked my ass.

21-15-9 of
95lb thrusters
pullups (some jumping at ends of sets)

9:48

My first WOD, 8:45.

#400
The only reason you 'know' that air keeps you alive is because of Science...

first fran! did cindy last night and my legs are smoked.

as Rx'd 13:51

my buddy rolled thru it with a 7:12.

As Rx'd 12m59s PR (14m29s before that, 14m47s before that, 15m45s before that). Targeting sub 10m before year end.

7:29

Scaled to 75lb thrusters. Avg HR 182, peak 193, rec 47. At Santa Maria YMCA.

Waited an hour after Fran to do the WOD I originally planned today...."Shoulder Friendly Fran":

21, 15, 9 for time:

Bodyweight front squats (115#)
Dead hang, no kip, chest touching bar pullups

9:52. Talk about a core workout....those front squats tried to fold my up like a taco. Pullups a little rough after yesterday's workout with 90 strict pullups and today's 45 "frog kick" pullups. Hard little workout.

5:55
Personal Record!!!
was going for under 8, and got sub 6!!

As Rx'd 12m59s PR (14m29s before that, 14m47s before that, 15m45s before that). Targeting sub 10m before year end.

5:23 as rx'd.

previous best time was 6:24, so this was quite an improvement. I think that startinmg the zone diet has helped a lot. Ever since i started it my times have been getting faster and faster.

m/34/151/5'8

Fran as rx 4:17 new pr by 31 seconds. Last time I did this one was 2 weeks ago at my level 1 cert in Lexington, KY 4:48. Cant wait until I get sub 4...

m/35/165

2nd Fran

Last time 9:16
This time 6:48

I'll take it.

4:42 (pr)

Squatted to a Dynamax ball.

first time for fran...4:41, felt good during and felt crazy tired after 15 min

'Fran' as prescribed, time = 3:17

First Fran
Done as prescribed

9:04

1st Fran, 7:04

33/M/6’00/182

“Fran”

4:26 (pr)

Wanted to be in the 3’s but couldn’t get there today. Still a pr.

Dan D.

5'10 188 as rx'd...2:37 pr by 18 seconds

Funny thing. I saw the WOD for yesterday, and I thought it was a little too much, so I ended up running 5 miles on the treadmill. Afterwards I figured I'd try out Fran for the first time. It was tough, but I thought I did well (12:23), until I realized I was only doing 85 lbs!! So I'm in the gym searching for the WOD today, and lo and behold, it's Fran! So I checked to ensure I had the weight right this time, and pounded them out. The pull-ups were hardest for me, but I did them all without kipping. My time was 9:36, which was a PR (of course, since it's only my second time doing "Fran", the other time being yesterday).

29/M/5'7"/177

5th Fran ever, and everything was legit

Made sure to do Kip ups so i would get allllll the way over the bar rathert then my butterfly kips which are debatable as of now.

Time 6:02

Just wasn't my day, we all have them haha

Good Job to everyone who completed this WOD

8:47 as rx'd
Zero intensity today...I totally bitched out. Very disappointed, but tomorrow is a new day. You won this round Fran!!!

I don't want to talk about it...

Fran, sub 85# thrusters

6:45

That was... painful... Pr'd by 3 minutes from last time though.

m/44/175

Fran as rx'd

4:26 (pr)

last time 5:37

M/23/6'2"/195

As Rx'd 7:40

prev 8:22

I quess any record is a good record. But I thought i was going to do better.

Fran with 115# Thrusters

8:52

M/28/165

As Rx'd: 4:24 (PR)
Previouis PR was 4:46

Too slow with the thrusters!
All Pull-Up sets done unbroken
As miguel said, "Jus't Don't Let Go!"

9:25

Did pullups to failure then did minimal jump pull ups to finish it off.

WOD- 13 situps, 13 supermans, 13 box-jumps,
13 rounds
results- 9:37

Fran is like facing a seven headed dragon for me.
I would rather face Kelly or Mr. Joshua anyday over her.

I am a complete head-case with this workout. Second attempt at the workout today. SHould have waited till the afternoon.
6:38 (pr by 17 seconds)

1st Fran 8:32

as rx'd 5:39
hip/back seemed ok

N8eC #199 - I see nobody answered your questions about negatives yet. Negatives are pull-ups where you jump or get help going up and then let yourself down slowly. They are very useful for building more pullups if you can't do one or many. There are other ways, however, like the ways I mentioned earlier (bands, jumping, gravitron,...) which are all ways of scaling the load you pull-up. If you want to build your pull-ups and that is the only thing you care about, negatives will do the trick. You could do 5-10 negatives which will destroy your lats and biceps and they will rebuild stronger and next week you can do more than you did this week. When you do crossfit workouts, you are doing more than just pull-ups. The time component adds a metcon element and when there are other exercises mixed in, it forces your body to shift the bloodflow around. So volume of reps done is important to get the whole benefit of the workout. The problem with negatives is, as Bingo described last month, doing lots of them increases your chances of getting rhabdo. So you have to choose between negatives and high volume. Since they both will increase your ability to do pull-ups, its better to go with the one that gives you the other benefits too. Hence, find a way to scale and skip the negatives. I hope that isn't too wordy or unclear.

-JP

5:12 with 65lb Thrusters
F/117/30/5'

M/32/191/6'

As rx'd: 6:54

Can someone tell me where the bar is supposed to be in my hands when going down into the front squat while doing thrusters? I am sure I had the bar back too far on my fingers. My time was 17:00 minutes. Your guidance is greatly appreciated. M/5'9"/170lbs.

cfwu

Fran
sub 75#

8:13

85# Fractured Fran CTB pullups
9X5
6:42

As Rx'd 5:23

Way off my PR of 3:53. I did this one in the globo and will never do it there again. The newly learned butterfly kip failed around the 6th rep and I was doing some nasty hybrid pullup that used alot of precious fuel...next time.

13 sit-ups
13 Superman
13 box jumps

results: 10:54

51/M/145

9:47 with 75# thrusters

3 minutes off my last time. Next time I'll use 85#.

Are all of these incredible Fran times with chest-to-bar pull-ups? So far, I can't do all of them CTB. What is the national CF pull-up standard?

m/20/5'8/156

as rx'd

5:15 pr, with the flu

as rx'd: 7:50 (pr) done after a 30 minute circuit run.

#344 Andrew - at 10:56
I know what you mean. Its almost like you stall out at the bottom and can't find that 'thrust'. It has totally helped me to think of all the power being generated in my hips alone. Dont even consider your legs as a functional part....visualize the bottom of your abs and your hip flexors and glutes doing all the work. I'm not a trainer so I dont have all the lingo, but this helped me). Do you get what I mean?

2/13/09
WOD

"Friday the 13 Special"

13 Sit - ups
13 Supermen
13 Bench "Box" Jumps

13 Rounds

Time: 13:24

Pickens High School

JD Roper

WU: jogged/agility drills for 800m, stretching

Fran: 5:55

5:12

couldn't knock out 21, 15 and 9 pull-ups at the gym I was at. terrible grip on it. But aside from that I did it faster than I thought I would, I did 21 thrusters straight, 10,5, then 9 straight. Oh well, the squat cleans from the other day made thrusters feel like nothing.

As Rx'd
3:50
PR by 43 seconds!

2:37
Serious lung burn
Should not have gone out so hard last night.

24M/6'0/184

As Rx'd - 4:24 PB

as rx'd

8:10

7:10

Previous 8:36

Oh yeah, as rx-ed

19:41
pb=15:37

Fran

As Rx'd

18:05

My first workout done as Rx'd! It wasn't pretty but I finished! I'm pumped!

PR 4:35

3:12

65# THRUSTERS

feel terrible!

7:10 (45 sec PR)

First set of thrusters and pullups unbroken (first time)!

Concerned question. I started seriously doing Crossfit about 3 weeks ago, scaling as little as possible. Now, the workouts have been very difficult, but not life-endingly so. I got sick after Wednesday's 45 clean "fun in the sun." Not throwing up after the workout sick, but literally floored, with Flu-like symptoms until early this morning. Even now I feel crappy.

I almost never get sick, so this was no fun for this guy. Can this be attributed to Crossfit's effects on my system? Maybe I am not as far along the athletic track as I would like to think, and I've done some damage to my immune system? I'm not going to stop Crossfit, that much is certain. I am just a little curious, so maybe I should get more serious about my sleep patterns.... any input would be greatly appreciated!
Please feel free to email me if necessary.

joshua.pinkerd@gmail.com

done at weekday afternoon crossfit class

with a rack as RX.

7:21. Huge improvement. possibly a PR. Definately a PR Since Jan 2008.

Just finished a modified "FRAN"--my first CF workout.

You are are amazing if you can do this stuff.

Rangers Lead the Way!

I was really pumped today, I totally smashed a mental barier that has been holding me back for some time. I always thought that I could do 10 or 11 thrusters max, and then I had to take a break and go at it again. I went all out today becasue I wanted to get sub 5 min. I really suprized myself when I pumped out the first 21 thrusters without stopping. I kept it going and I had to take a few breaks but I destroyed my prevous record of 6:50. I was able to do it sub 5 at for a time of 4:52. It took a lot of yelling and grunting for the last minute but I did it. I was mentally focused and I pushed through my mental barier and I feel liberated.

Thanks Crossfit
Thanks Coach

3:13 as rx'd
Sub 3 eludes me again.
Thrusters were games standard, pull ups were chin to bar

"Fran"
21-15-9
Thrusters 67# (I have a 37# bar)
Pull-ups

Time = 6:39 (down from 8:45)
Couldn't stop coughing and hacking for 15_20 minutes afterward!

M/37/180lbs./5'8"

as RX'd 4:16

M/22/6'1"/200

As RX'd: 3:02 - pissed that I didn't break that barrier

"Anyone who accomplishes Fran in the sub-3 range has my upmost respect and admiration. Is there any one thing that you can point to in your program, outside of hitting the WODs hard, that most contributes to such outstanding capacity?"

Comment #258 - Posted by: Chopsaw, M/44/6'/180

Four things, Mr. Chopsaw:

1. Mental fortitude. You must go to that dark nasty place
2. Diet (paleo/zone)
3. Hit each WOD, regardless of what it is with 100%
4. REST when coach says rest!

First time with Fran.

14.12 as rx'd

4:37

PR by 2 minutes 24 seconds

Fran as Rx'd
2:43 Victory Is Mine !!!
37/m/5'10"/225

5:27

In a sea of Fran posts...

M/38/5'10"/179 (see us old guys can hang too)

Fran as Rx'd: 3:26
previous times: 4:15,5:21,8 something, then who cares it was over 15 minutes and over a year ago.

Paleo dialed in, Zone is on target, have some more room to improve though, like not setting the bar down before I'm done with the round - twice.

I can see a sub 2:30 on the horizon when I never thought I'd get below 5

Man I love this stuff.

Where is the physiological limit for my body?

We all must start somewhere.

15:42 Rx'd

I walked into the gym today with significant anxiety and trepedation, knowing I would be seeing CrossFit's Queen Succubus - Fran. I thought, "maybe if I throat punch her real quick followed up with an eye gouge and ear slap, I can get through most of this without her knowing what happened". Well, much to my chagrin she easily blocked my throat punch, opened her beautifully formed lips to show those pearly thirty-twos in a sardonic smile, and sent Puckie so far up inside me that I thought my intestines were going to come out my nose - Twice!

I have no idea how long I spent over the trash can during my fifteen minutes of fun, but I did spend about twenty additional catatonic minutes on the recumbant bicycle before I even thought about driving my sorry butt home. Oh! And to add insult to injury, some other clown poured a bunch of cologne over himself in the men's shower room; once the smell hit me, Pukie jumped on me again and it took all my effort to hold my breath and run out the door before he ripped my insides out.

30/m/5'11"/200

2:55 (PR)

Pretty happy about the sub 3 min time.

7:54

First completed crossfit workout. IM HOOKED.

m/17/5'5"/155

9.45 as rx'd

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

Time 9 min 50 sec

Slower than the last time. Did in my garage with my new oly bar and weights (they didn't make me go any faster).

Good Fun but freezing cold.

m/41/165/6'

as rx'd 5:23 (last time (7:55)

f/33/139/5'6"

subbed 30lb thrusters 15:45 (1st Fran)!

8:08 PR. Sweet!

16:22:99

15 min moderate stat bike wmup

1st 8 Thrusters in 1st set = 95 lbs; all remaining Thrusters = 75 lbs

sub'd 90 lb lat pull down (front) for pullups

15 min light mod stat bike cooldown and stretch

85# thrusters, parallel grip pullups
7:15

3:43 as rx'd. I am pretty sure this is my PR, I had too long to walk from thruster to pullup bar, so I am sure I am shoot for the low 3's next time.

as Rx'd 4:22
M/24/6'1''/185

Fran as rxd: 7:00 exactly (PR)

cfwu
Fran as Rx
first time with Rx wt

10:05

RicT

Fran as rx'd 5:28 PR by over a minute

13 sit-ups
13 supermans
13 box jumps
13drd

Time:11:11

Tylor.Stewart

CFOahu WOD was 13 rds of:
5 OHS/5Rng Dips/5 Broad Jumps (5-6ft)
11:16

Fran
4:38 (PR)

as rx'd
8:35

m/23/205

RxD

2:22

190lb male novice

5:50

8:04 terrible
PR 6:32

Fran Kicked my butt 8:30. I've been feeling like I have to vomit since last night. That could be part and the fact that someone was doing a variation of a deadlift in the power rack so I had to wait for the pull up bar. I need my own box!

M/29/6'3/175

Rx'd - used a rack

10:35

4th WOD, 1st Fran!

M/30/180

As Rx'd 19:09 I hoped for so much more but It really did me in. I want sub 15 next go.

My Girl, Same story 4th WOD, 1st Fran

F/37/120

65# Thrusters

24:11

Humbled

38/m/5'11/165

83# Thrusters
8:33
45 seconds and 13# heavier than my PR

Not healthy enough to do "Fran" justice yet.

10 RFT

5 PU
10 Sit-up
15 Squat

10:24

Cash-out
3 rounds

10 Tire Flips
10 Jumping Squats 45# bar

4:14

80lb Thrusters

10:14

m/31/165

3:15

30/m/198

5:31 as rx'd.

48/m/190

As Rx'd. 6:22
last 6:34

14:27

7:14 (pr)

as rxd 9:06
33/73/210/m

3:34 tied pr

m/29/5'10"/190#

As RX'd 5:42, PR!

Old was 7:04

still can't do chins, subbed jumping chins (boo)
PR 16min(yay)

new favorite moto "3, 2, 1, -- GO!"

First time fran as rx'd 10:11

30yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.
Thruster 45lbs x 5-5 65lbs x 5 85lbs x 3 95lbs x 2.

As rx’d: 6:51 PR
Foam roll after
Compared to 081203 7:52
Previous PR 080915: 7:29

Fran

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

7:12

9:14 last time 12:20

85lbs thrusters next time increase to 90lbs

3 sets piston pushdowns red band
3 sets dumbbell rows to hip 30lbs

11:54 12-9-6
8:32 9-6-3
3 min between
No V-issues this time

Jpink #470: What color is your urine? If it is dark, like strong tea or coffee, go directly to the ER. Do not pass go, do not collect $200, go to the ER.

If it is normal then it ain't CF. Even Crossfitters get the flu...

m/36/180

as rx'd

4:53 PR

Popped my Fran Cherry today...
As Rx'd
4:58

Sorry s'more couldn't get sub 4 today! Next time I'll know what to expect though and I'll make it mine! And the time after that, sub 3! I want it soooo bad. I actually had a small little crowd watch me, it was kinda funny :P

dropped it down to 65# halfway through the first set

moved UP to 65# asst on the pullups halfway through first set.

13min

Just another workout guys...

:-)

M/19/5'8"/154lbs

5:00 Weight as RX'd for the first time. This is my second time doing fran, first time using 65lbs and getting a 5:20 or 5:40 or something.

154. Ya-yuhhhh. 6 more pounds to go, then I'll decide if I want to stop, cut fat (not much), or... keep going :).

Fran as Rx'd:

6:23

I just started Crossfit in November, but I feel like my time should be faster by now! But it's a combination of not eating the way I should, as well as tempo and not burning myself out too soon.... Is it wrong to say that I should "pace" myself through Fran??? It seems like it! I just wanna GO!!!!

2:40 as RxD (PR by 9 sec)

I taped myself and another so the video will be up on YouTube in a bit.

Fran is my homegirl.

Jodi (F/30/110)

CFWUx1

"Heavy Fran"
15-12-9 of:
Thrusters, 95#
Chinups, 25#

Time: 15:10

I've been wanting to try this for a while and overall I'm pleased. The last time I did 95# thrusters in a WOD I could only do one at a time. Tonight, I did doubles until the last 6. I guess they're bound to be a bit heavy when you are nearing body weight. ;) Weighted chinups were a breeze!

F/20/5'6"/135

With 45lb, 6:25 PR.

4:22 ....ugh as rx'd

37M/5'10"/168#

Warm-up: 3:01 row (728m); CFWU (minus pull-ups & dips) 3x13; Burgener WU.

As Rx: 4:35.

Cool-down: PNF of hamstrings; foam roll.

Off PR by 1:34. 0:14 slower than last time. Thrusters to 11-inch box. Strict pull-ups.

Pull-ups took too long this time. I'm thinking I should have had a better warm-up. Biceps felt a little strained for a prd after WOD.

22 / M / 5'9" / 132lb

This is my second Fran.

1st Fran, on 12/3
Scaled to 70lb
24:00

This time
Scaled to 70lb
13:10

There ya go.

5:14
had to clean the bar from the floor. way sore from poor lookback last 3 weeks

PR: 4:33

Anthony (M/30/170)

Deadlifts
45x10
135x1
225x1
315x1
405x1
455x1
495x1
515x1
535x1

SLDL
135x5
225x5
315x5
325x5

"Heavy Fran"
15-12-9 of:
Thrusters, 135 pounds
Chinups, 45 pounds

Time: 5:28

Deadlifts felt like crap. SLDL felt really good. Fran was not bad, but way out of groove on thrusters.

m/43/170

7:36

subbed 45lb dbs

12:26

As Rx'd

7:31, PR by 5min

Rhabo'd my soul

#79 Herm
Good to hear you got those stitches out already! Sounds like your recovery is on the fast track :)

#87 JayBear
Well the next time I head downstate to visit my dad i'll give you a heads up and maybe we can hit up a WOD together where ever you workout! Hyperfit is a pretty awesome place in Ann Arbor, they're supposed to be holding some pre-regionals during April 24-25th...i was going to go but I think Rogue is having an Oly Cert during that time so I'm conflicted!! I'll probably have to take the Cert over the pre-regional!

#282 fat tony
Way to be brother! That's an excellent time and a HUGE improvement! Especially if you did 5 extra thrusters haha. I know how ya feel about wishing to have someone yell at you to get your butt movin. Sometimes...you just have to go schizo on yourself! lol

#314 Strong Lil Pony
Hahaha, pleeease tell me that you call him that!! "My little sweet potato man". Haha, gosh i would die of laughter. So far it seems to be a good match though! I think for V-day you should give him a nice big pitcher of kool-aid :D

#437 Gillian Mounsey
Dang!! Seriously, you are insane in the absolute best way possible! You definitely know how to set the bar, not just for the ladies but for the guys as well!

C: 4:04 PR

B: 7:20 PR

Cluck, Cluck, Cluck.

18/M/160/5'10

3:22
Felt like shit because I didn't take a rest day and had poor sleep. Very pleased with my time because it was just kinda cruising through it. A lot less recovery time needed since last round as well. Can finally really tell results now. Very Pleased!!!

On techniques to improve capcity in order to break sub-3 barrier:

"1. Mental fortitude. You must go to that dark nasty place
2. Diet (paleo/zone)
3. Hit each WOD, regardless of what it is with 100%
4. REST when coach says rest!

Posted by Herm @ CF Los Altos, CA at February 13, 2009 2:00 PM"

Herm-
Appreciate for your response, always looking to improve on your #1 recommendation - I do the zone but could tighten up a bit, rest is also a problem, never enough sleep. I do only the daily WODs. Someone I respect greatly recommended a hard mile run before and after WODs that were not runs or lengthy workouts. I've gotten away from that because of some heel pain I've been trying to resolve. I need to get back at those fast runs to get my overall fitness level up. I don't care so much to just get a great Fran time, but if I know if I can do a sub 3:00 then I will be closer to being "crossfit"...

13 situps. 13 Superman. 13 box jumps. Time: 10:30

Comments #380 and #400

HAHAH evolve called it, first conspiracy accusation, thanks colby

as rx'd:

2:47

m/19/143#

Fran as Rx'd 1:59

I have a feeling alot of people on here are not going to believe me, I dont have a video to prove it, im going to film it next time. I had four witnesses though. Mason (posting above #549) is one of them.

#550

I can vouch for Mike

Felt crappy but pushed through for a 9:11 Rx'd
a little over a minute off my best, ah well...

Reading up on BrandX about their ideas on scaling Fran and how it should be a 3-5 minute WOD
next time I'm going to experiment with scaling back the weight to try to aim for 4 minutes.

Thought a lot today about that saying about how fighters all have a game plan until they get hit in the face and then the game plan goes out the window. Felt like that today.

well long time since ive done crossfit i figured a scaled version of fran would be a good comeback i did 75 pds at 4:59 and yes powers actually did 1:59 for all you haters out there.

m/19/155

First time on a date with Fran, must say she is an oppressor and yet intriguing. I can't wait to meet with her again!

12:00 PR

as rx'ed for the first time!!!
8:02
could have done better, not feeling great but happy with it for sure =)

3:20 as rx'd

* first time in a while that ive actually improved upon my previous time...
* all exercises unbroken
* thrusters taken from the ground
* pull ups done on apprx. 3" thick pull up bar

My first Crossfit WOD and Fran put me in my place. Talk about "Looks like Tarzan, plays like Jane".

I wanted to master the kipping pull-up so I did a jumping kip, I'll work on mastering the kip and then see how I cope with Fran next time around. My time was 12:59.

m/39/6'3"/229#

5:10 w/75lb thrusters.

As Rx'd: No dynamax ball, pull-ups to chin
5:25 (Not a PR)
I need to stop being such a p***y and go sub 5 next time!

M/31/6'3"/205

As Rx'd.

6:42 PR
Previous: 7:32

4:14, pr is 3:47. Ok effort after the last 2 nights at work.

m/39/5'4"/142

7:18

Round of 21 unbroken; second and third rounds had a few breaks.

bw: 170.5

Greg A warmup + double unders

6:28 with 70# thrusters

worked on hand stands and skin-the-cat afterwards.

I think i could shave about 30 seconds off if i'd have stretched my left shoulder more (was thinking too much about it during Fran) and if i wasn't so dehydrated. Doing strict Paleo for over a week now, and got lazy with water.

Some amazing efforts put out today! Very inspiring.

Last time (December) was 21:18 w/65lb thrusters and red band on pullups.
This time, no band on pullups; nose over the bar, chin's getting closer. So.. today's time: 15:31..

10 ish minutes. Not happy.

8:08, felt pretty rough.

Anybody out there doin' CF that is around 6'6" and 230#. It would be nice to "compare" wods with someone the same size! Thx...

as rx'd

8:20
all broken except last 9 thrusters

23/m/166lbs/70"
"fran" as RXd
4:25 new PR!

buddy Joe joined in
20/m/196lbs/74"
as RXd
7:14 new pr as well

34/M/210

5:08 as rx'd

14:00

30/m/170/5'9"

5:44 as rx'd
pr by 1:15

7:50 as rx'd

First shot at Fran and a little disappointed on the time. Oh well, not bad for CFing for only 3 weeks so far. At least I have a clear target to aim for next time Fran shows up.

19.5kg thrusters.

First set of thrusters unbroken, but that left me headspinning for the rest of the WOD.

9'35", almost 90 seconds slower than my PR.

10:39 vs
10:00--slowly getting back up to speed 9/17/08
6:43 7/24/08
7:37 bah! 5/12/08
7:10 3/31/08
8:32 really sucking wind 2/14/08
8:06 12/19/07-bad hangover & massively sore legs
8:55 11/19/07
9:58 in sb w/40lb dbs and nonkip pull ups 8/26/07
7:50 w/ badly ripped callus 2/1/07
9:46 10/24/06
12:08 5/17/06
9:02 3/6/06
10:40 12/22/05
14:45 11/15/05-1st fran after hernia surgery.
11:13 8/30/05-right before surgery

10 min ellip wu 17/17. m/52/172

First time with Fran: 11:09

F/37/124
Fran with 65# thrusters
6:00
thrusters just blow me away. My last 3 Frans all within 4 seconds of each other... just stuck- seem to be in a rut last couple of months with very few gains and many set backs. Anyone else go through periods like this?

4:37...pr by 1:24

7:52

m/29/6'/193

As rx'd
6:37//new PR!!

my grip was toast

Ok this was my first "Fran" and I admit on paper it didn't look that imposing to me. I have since felt the wrath...it took me 7:42 which is slow but it felt good.

M/23/154 GregAwu

As rx'd - 4:31

5:07
At work.. PR by 10 sec.

M/32/5'9"/195lb

"Fran" as rxd
Had on a 20lb air pack also.

9:21

Bill: 6:50ish

Dave: 7:45 w/ jumping pullups

Great to have my workout partner back after 3 months gone with a broken arm!

~9mins
Guillermo Bleischmarr

3:56

PR by 3 sec

4:48:08 as rx'd

m/53/5'8"/180

Fran - first time as rx'd
6:58
Felt good about the thrusters. Pull-ups need work.

first attempt! A little disappointed.

8:46

37/m/170/66ins.

i'm pretty happy with my performance today. i've been doing crossfit exclusively for 3mos. now and this was my first fran experience.

5:15

rx'd first fran

6:10

pretty happy with this

M/29/174
as rx'd pr of 5:32
previous was 8:24

as rx'd 5:55 (PR by 1 min)

women's weight 65#
As rx'd
6:50

First time doing fran. Pretty fun!!

as rx'd 7:45 new PR

as rx'd: 9:47. Glad its the weekend.

20/M/195/6'4"

As rx'd...7:26

Fran as rx'ed - 3:29 PR by 6 seconds

broke the thrusters once on my 15 set and once on my 9 set and broke the pullups once on my 9 set. i'm feeling a sub 3 when all is unbroken. we'll see.

f/46/5'7/150
Not a frequent poster but read the posts everyday. Quite entertaining.

I'm not fast, can't jump well, joints ache, not as slim and trim as Id like to be, but I'm strong and precise.

Been working overhead lifts hard to do "Fran" w/ 95#, despite sore shoulder.

Last "Fran" w/ 65-75-85# thrusters, no breaks, @ 5 min.

Had to try, but ran into flu yesterday.
Still...had to try.
Drag my butt out to garage, home made "Monster- Gym."
Did not push for good time, pushed for completion. Thrusters were broken.

Was surprised to see time at 11:40. Happy.

Went back inside and collasped on bed. Hope I can make it to work tonight.

I will chalk this one up as success. Time can definitely improve.

4:08 PR as rx'd, my second Fran (5:25 last time)

later,
b

m/32/5'8-1/2"/177

as rxed 8:50

Marissa 30lb bar, 70lb gravitron 8:56

Julie and Joe,

Thanks for responding, and yes that makes a lot of sense. Next time I have a similar movement I will use the advice as best I can.

Thanks,
Andrew

as rxed

7:23

Week #4
bw: 175
Age: 22

Time: 7:34

1st time doing "Fran." Pretty hard core and I loved it.

3:44 as Rx'd..........PR (last time 5:57) Getting Stronger!!!!! Take that Fran!

3:44

I did the Long Cycle Burpees today at school.

50 rounds of:

1 squat
1 pushup
1 situp
1 superman
1 tuck jump

8:58

26/m/190

FRAN as Rx'd

5:52 PR

(best by :16)

and felt great while doing it--coulda pushed harder!

24/m/170/5'11"

First time as Rx'd.

Thrusters:
10-6-5
5-5-5
5-4
Pull-ups:
6-5-5-5
5-5-5
9

14:28

13:30... weak attempt. did it hungover from blow and alcohol.

45/M/154#

4:52 pr

8:17 first real fran

did it 2 months ago with brupies subd for thrusters
in ~15mins

4:00 last time

4:29 this time. Last time I did strict pull ups. I just started kipping, so I guess I'm not very good at it yet, 3 mins next time

On my first Thruster, I hit the bar on my jaw and bit my tongue, can't eat anything now...

Question: On the "first pull" video, is that supposed to be the set-up for a clean/snatch movement?

Heaviest Fran so far, almost at Rx'ed.

Did all reps

10:35 with 85# thrusters.

First Fran
used 65lbs

6:30

fatigued

Eric Gohl--

awesome time man. i hope you loved it. and thanks, i felt good but i know i could shave more time off--first things first i have to learn how to count! Ha!!! Keep killin' it, man.

M/47/5'9"/174

As Rx'd 6:24

Max HR 182
Avg HR 169
HRM tells me I should be pushing harder.

Holy smokes- forgot the intensity that is summoned from within when I go to GFCM. Thank ya boyz n grrlz for the amazing exorcism. Plan to ride the wave tomorrow 9AM.

Fran:
Thrusters 65#
Band PUs - green
8:09

Last time, in December, 45# bar in 9:12. Yea boi... was also plenty amusing to have the freedom to unleash the potty mouth. @ my globo, since I work there (as yoga instructor no less LOL) I restrain myself to gritting and baring all my teeth and making strange noises like a cornered animal. Apparently I had some aggression I was unaware I was retaining, may have something to do with Predator sending me flowers, with a CrAzY love note (for the unaware, this is the dude who tried to tell me I shouldn't workout, and "definitely don't want you doing that crossfit") Starting to think restraining order....

Big hugs(side AND front) and Bad English to all

Giddy-up!

Eric, you got me by a min, your the man!
5:48, first sub 6, I feel that sub 5 will be easy next time...

S'more where is your post! Son I wanna know how bad you are gonne beat me!!

First "Fran"
50pound Thrusters/Towel pullups.
11:03

Immediately followed by CFE WOD.
There goes lunch.

Did 15-12-9, with 21 on the first set of thrusters by mistake

25kg thrusters

time: 12.15

M/16/127/5'7"

2nd WOD and first Fran

10:02. Will do better now that I know what to expect..

First time doing Fran.

4:44

4:15 Rx'd

Down from 6:44 in Nov. That's a 37% drop and it definitely dropped me. Been at this 18 months and never felt so wrecked from a workout. Have I been sandbagging or am I scratching at the next level?

Can't wait to find out

CFSB next week...

M/28/219

8:20

About a minute faster than last time. Only a week out of AD so I think my muscles have a little catching up to do with the metcon work.

first time with Fran....

6:33

followed by 15 mins of shadowboxing with Pukey

there is a beautiful elegance to this brutality...

21-15-9

Thrusters (Matt 75#, Karen 45#)
Pull-ups (Matt 40# assist, Karen 52-70# assist)

12:20

m/22/5'9"/160

Rxd
6:26 PR
Previous: 6:49

Slowly but surely make my way to 3 minutes...

4:30 shooting for sub 4 get it next time.

10:56
PR by 4 minutes!!!! Yay!!!

F/36/5'2"/107

Warm Up: 3 minute row

Sub'd 35# thrusters, assisted pull ups

7:36

m/42/177

wod 3:03
pr by exactly 2 mins

Felt great, only stopped once with 3 pull-ups left.
Doing alot of running for marathon in May.

8:54 as rx'd

I've got a lot of work to do...

as rx'd
3:21 (PR)

getsome !

As rx'd. 4:45PR. Beat last PR by 3mins. Very happy with that.

subbed 45# thrusters, jumping pullups (barely jumping)

last did in dec. 08- 9:56

today- 7:18 PR

f/26/112/5'3'

First time with Fran

as rx'd

5:35

Goal is sub 4 minutes for next time!!!!

M/5-10/155/44

As rx'd 4:10

Fran
rd 1 - 21x55#, 21 PU
rd 2 - 6/55#,6/45# (12 thrusters), 15 PU
rd 3 - 9x45#, 9 PU
(assuming 15# bar??)

16:51

m/40/5'6"/140

as rx'd: 9:04

First Fran was 2008-12-10 (12:44)

Second Fran
As rx'd 9:06

All I have to say is wow! Thanks Coach, CrossFit is the best.

M/32/6'/186

F/45/130/5'2"

FRAN TIME: 7:45 (rx'd, chick weight 65#)

Mygod one of my worst times... pr'd like 2 mins in the WRONG direction. Rammed the bar up into my chin in the middle of the 1st set. The dentist is lovin' me, chipped off the tips of both canines. Nice.

HOWEVER... 85% of my pullups were Chest-to-bar bayyybbeee. lol
(xfitters are sick)

M/40/205
16:05
how do you all do it??????

Fran was the second CF workout I did when I started a couple months ago. I don't think I made it through the first round. Was hoping for sub 10 minutes but got 12:25. It's a half hour later and I still feel like I might hurl, had to dig deep on this one so I'm actually pretty happy.

AS Rx'd
31/m/200
5:52

As Rx'ed
6:50 PR!!! (by 1:13)
Yahoo. Friday the 13th, HAH!

d - 30m/175

3:38

chest to bar pullups

j - 35f/125

5:28 (pr)

65#

30m/156/70"

Scaled to 75# to increase power output and to meet the 3-5 min range.
All reps unbroken. Kipping pull ups.
4:18
Jason
4:01

M/35/5'10'/191

as rx'ed
3:52
poor performance, started to fast and got gassed on my 9's

Fran as rx'd:

3:54

PR by 23 seconds. My lungs burn but I'm gonna drink champagne tonight anyway.

with rx'd womens weight and assist band PU
7:57!
PR! :)

m/20/162/5'9"

5:50(pr!)

I always forget how horrible this work out is, but am always reminded by the 10 thruster or so.

As Rx'd

6:02 (PR!!!)

Broke thrusters into at least 2 sets each round, 3 sets the first round. Pull-ups, still no kip. Stoked.

Last time Rx'd, time was 7:30

My only question, as I'm off to do this for the first time, is: why is it called "Fran"?

time = 3:49(14 sec slower than PR)

Subbed 80# thrusters

9:25 PR by 1:05

Pullups went 9-5-4-3, 6-3-3-3, 4-3-2

With a short warm up and a raging hangover too!

As Rx'd, 8:37. PR.

My goal was 7 minutes, and I nearly puked at the end, so i figure i could have gone a little harder. ;P I'm happy with it.

4:09

I wanna know where I can find those long sleeve MARPAT shirts.. anybody know?

m24/179/6'2"

Subbed 60# thrusters.

My first Fran.

Time: 12:01

M/32/6'2"/185

First full range-of-motion Fran as Rx'd (A simple concessional qualifier that makes me feel better about myself after watching all the videos of blistering fast Frans by the pros)

11:13.3

45/M/6'/180

FRAN ON FIRE AT THE STATION...

TIME: 9:56 PR!!!

21-15-9 REPS OF:

95 POUND THRUSTERS BUTT TO D-BALL.
PULL-UPS

DONE IN FULL TURNOUTS ON AIR...55 POUNDS EXTRA IN EQUIPMENT.

OLY CERT IN THE MORNING!!! IT'S COME!!! I'M READY.
YEAH BURPEES!!!

NIGHT MOVES

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

first time with fran she is like a girl you think is gonna be easy but kicks you ass for even thinken that! Then lets u meet her friend pukie.
I did her in 7min 05 sec

pullups assisted 40/50
16:59

No pull-up bar so subbed Ring pull-ups.

9:44

M/22/6'1/190ish/5000'altitude

3:56 as Rx'd

PR by 2 minutes

M/37/5'10"/198lbs

5:29 as Rx'd.

PR by :54.

Ouch.

Nice work everyone. We had six hundred and sixty six comments and I could not leave us there. Sick today but will try Fran tomorrow!

6:05 pr Prayers to the friends and families of those who lost their lives in Buffalo.

28 m 176 5'11
as rx'ed
2.59 PR

M/27/5'10"/ 220

4:13 as rx'd

pr by 35 seconds

My very first Fran @ 13:08
21-15-9
50# Thrusters
Jumping pull-ups

M/24/220lbs/6'1"
As Rx'd
6:22
Really thought I was going to do better. Feeling really down about this one.

m/32/230/69"

First off as rx'd 5:46
My pr is 4:19 but I dont think my form was perfect. I am not built for speed. I except that. I have been crossfitting for 10 months.

Second ther are a lot of pretty low times posted today! Some of you out there might be this good, but it is hard to believe you are beating the crossfit greats OPT 2:34, JK 2:22. If you guys do nothing but FRAN than you are not real crossfitters! Also crossfit is not only about speed. Form counts! I think some of these times are legite. If they are than I am not talking about you. But, Mike # 549 with a 1:59 time. If I was close to doing a sub 2 minute FRAN I would hold a press conference and it would be played live on 60 minutes. If you can do it great but I would be posting a video with only 1 comment (WATCH). I mean you had to know you where close! Some of you are posting very low 3's with a 20 lb vest. What is your time with out the vest? I don't think I have every seen so many sub 3:30 times which I think is an elite class. The guys that are Sub 3 are super elite, and the people with sub 2 which I think I can count on my 2 hands if not 1 are not human. I feel you are only cheating your self when you through form out the window completely for speed, you need to meet in the middle. Thats my 2 cents. Get mad if you want!

F/42/5'6/125

65# thrusters

8:24

CFWUx2x15 (ex pullups, 2x5)

subbed 75#

Rd 1: 1:42 (PR for Rd 1 - straight sets on both for the first time)
Rd 2: 2:57 (2 sets thrusters, 4 sets to complete pullups)
Rd 3: 1:58 (2 sets thrusters, multiple pullup sets)

total: 6:38 (slower than PR by 3 sec)

First ever Fran.

Was going for sub 10

As rx'd 8:28!!!

22.m.135.65"

as rx'd
5:12(PR)

Last Time/PR:
5:46

M / 30 / 6'7" / 240

Fran as rx'd - 5:35

PR is 5:19. I was trying a new pull-up technique and just felt gassed. Next time...

Hey thanks for all the comments and messages about the double under video! I feel honored just to have it posted on this site! Keep up the great work everybody!

I meant throw not through.

As rx'd for women 4:51

PR by 2:23! Also one fitness goal off the 2009 list of a sub 5 Fran.

for me, as rx'd. 5:25

The wife, assisted pullups, 90lbs resistance and 20lbs thrusters: 5:40.

Steve M/46/176

9:46 PR is 8:30

5:18

23/M/210/6'4"

As Rxd

3:53

5:13 (PR)

3:47 (3:20 last time)

5:10

75# Thrusters

As rx'd 2:33 pr by 9 sec

First time Fran with 100% bw pull-ups

8:53

35/6-2/220

8:47 w/ 75# Thrusters

As rx'd 3:14 pr by 12 sec

26/m/155

had to sub in 65lb thruster

14:40

4:02 as rx'd

95# Thrusters
Pullups (90# assist)

10:15

I love these 21-15-9 WODs. Wish I could bring the same attitude to other workouts.

M/40/6'0"/169
1st time doing Fran
9:37 as rx'd
Lots of room for improvement, but I loved it (meaning I was doubled over hacking at the end, and in a Fran induced haze about 2 hrs later at work.

nice pic...officers are nerds

5:01

off pr by 50 seconds. put on about 10 lb since pr too. knew it was over on rd of 15, rest bet 5 reps on thrusters. gonna repeat in 2 weeks, know i can get sub 4 min. errrr.

9:37 PR

21:55
95# Thrusters
Pullups (70# assist)

First time Fran.
Fat bastard 3 weeks into crossfitting.
34/M/6'3"/270#

First time ever
As rx'd
6:37

Almost met pukie

Luc - 6:14
Jim - 10:35 (jumping PUs)

27/m/74"/230

Mini-Fran (15-12-9)

10:17

188#

2:26 pr

33/m/160

as rx'd 8:15

Neck is fully eff'ed up. It kills me but I'm going to take this cycle off. See you Tues. Have a great weekend all.

Cheers

m /45 / 6' /175

As rx'd. Time: 4:13 (PR). Special Thanks to Tom Vickers and Kim....

M/22/6'1/185

As Rx'd

3:05 (PR) by 1 second

Felt good considering the ~3 week layoff. Last time all thrusters were unbroken but PU's broke once. This time all pull-ups were unbroken but broke thrusters twice. If i can string it all together I got sub 3 for sure.

as rx'd 4:00
25 second improvement

Today was my first Fran, so I go into to this thinking one round meant doing 21 then 15 then 9 = one round. After I finished what I thought was one round, I was completely spent, ready to puke and feeling like someone had pulled out my lungs.

I had to stop after my one round. I did have to modify my Fran. Change thruster to 65 pounds, plus I use a resistance band for my pullups.

Time was 8:24:53.

After I finished, I was thinking you've got to be a freaking Superman to do three rounds of that workout. Now I feel better that three rounds means 21-15-9=three rounds.

Almost met the pukie. Welcome to Friday the 13.

Love this stuff.

446

go chief go chief

ok...this is my second time doing Fran...
The first time i did fran was like this:

21-15-9 of:
83 lbs Thrusters
Jumping Pull ups

Time : 8:48

Todays WOD Fran:
21-15-9 of:
83 lbs Thrusters
Jumping Pull ups

Time: 6:38

I have been crossfiting for almost 3 months...on the next fran I'm gonna do it with 95 lbs for thrusters and kipping pull ups..im still working on those...

3:51

... for the first round!

38kg/83.6lb bar.
Blue (mid-strength) band to assist pull-ups.

Total time 9:20.

Felt a bit too easy, in that I'm used to suffering more on the pull-ups. Lats worked harder today than normal jumping/jumping negatives, so it's a step towards Rx'ed Fran.

Dripping sweat all over my keyboard, so I didn't completely take it easy!

F/41/130

Rx'd 7:06

:06 slower than PR.

6:00 flat scaled thrusters to #55

Old PR was 10:20 with 35kg bar and no band for pull-ups.

Mucked around a lot with band getting it right for pull-ups, which burnt some time.

So Ive been "crossfitting" (I use the term loosely) for about a year now, and have never done fran. My first attempt was horrible, couldnt even get 21 thrusters....so Ive never really done it. And have successfully avoided it up until today.....

5:30

Holy Shit, I will never do that again.

Fran as RX'd

4:43 (pr)
5:30 (old pr)

M/28/225/6'
Fran as rx'd
4:43 PR

sanchez-2:59
beauvais-2:56

Nampa Fire Station 2
Fran is not so nice.

3:40,65

Arthur 4:12 as Rx'd PR
M34/178/5'11"

Julie 5:21 Pull ups on Rings PR
F31/119/4'11"

First time as RX'd
13 Thrusters unbroken before short rest, def improvement. Slow out of the bottom of the squat, need more explosion
5 kips at a time
Arms tired at the end, legs feel ok.

M/22/183/5'10

Fran as RX'd, 5:28. I did 6:45 last time...so a new PR.

old pr: 5:37

new pr today!: 3:35!

that was amazing!

2:51 after an hour of frisbee

6 weeks into Crossfit. Did Fran for first time. Just wondering if I'm pathetic, because looking at all the times on here i sure feel pathetic. I did as Rx'd but had to do assisted pull ups after the first set. My final time was 16:12. Is that horrible for a new crossfitter first Fran? Please don't be nice, i want to know if i'm really still in unusually bad shape...thanks. It sure felt like i was going moderately fast.

as rx'd with strict pull-ups at 3:53 min

#380
Its interesting to me that you consider you and fellow evolutionist as the "scientific community". By that statement you are considering anyone who doesn't believe in evolution as less of a scientist than you. As for evolution being "fact". Who decided that it was fact? Last I checked science does not produce facts. Science deals with hypothesis, experimentation, and formulating theory based on what you observed. The theory of evolution is exactly what it is called.. a theory. You accuse those who do not believe in evolution as being ignorant and uneducated? That is the problem with much of the scientific community..including evolution and anything else. You stop asking questions and say these are my presuppositions they are fact and from henceforth any evidence I uncover will be molded to fit my presuppositions. Its bad science is what it is.

As Rx'd:

3:29

WOD
13 sit ups
13superwomans
13 box jumps
13rounds
time-9:21

As Rx'd, subbed jumping pull-ups

08:15

M/39/6'1"/258

4:21 Rx

Knocked off over 1:30 from last time. Felt great!

My first "Fran"
9:24
It was brutal, but i was pretty pleased with the time. Finishin up about my 2nd full week of crossfit and lovin it. Lookin forward to tomorrows workout!

WOD:
13 sit ups
13 superwomans
13 box jumps
-----------
13 rounds
time:11:38

WOD
13 sit ups
13 superwomans
13 box jumps
13 rounds
time-12:32

25/M/165/5'10"
6:45 as RXd.
First time.
Wow.

wu x 10 x 2: dip, sit, squat, be
box jumps

"FRAN" 6:45 PR

(7:31 last time)

I filmed this at the college. Film doesn't lie about form and intensity. Happy about a 46 second pr.

24/m/160/5'9"

6:47 fist time on fran, did with dodgy/negative pullups. still my first week of WOD's

loving life

M/19/165/5'11"

Fran as Rxed:
11:10
way too slow...

Knocked off 33 sec. New PR...4:27 as rx'd.

45 lb Thrusters
assisted pull-ups (strict cw 70)

17:17

M 38 5'10" 151#

Dumb Fran:
3 RFT (21, 15, 9 reps) of:
Dumbbell Thrusters - 70# (2x35# DB)
Pullups

Prev Best: 12:26.02
This Goal: 11:00.00

Time: 08:54.31 (PR by 3:31.71).
RX Fran, I'm coming for you.

2:17 RXd no med ball

http://www.guerrillafitness.net/_blog/Rhabdo%27s_Revenge

55# thrusters, some pull-ups were poor

23:15

First time with Fran and first time with thrusters. Ouch.

m/36/185

as rx'd
5:40

2 months of crossfit

first fran

as rx'd
5:37

As Rx'd
10:30

m/23/190

58/M/195 I'm intrigued with the posibilities of CF Strenght Bias. Kudos to Jeff and Bingo. I started on the protocal today. Warm-up of rope skipping and 10x45lbs F. Squat - Front Squats 5x3; 135, 145, 155, 165, 175F(1) - AMRAP in 10 min. 5 B. Squats @ 155lbs & 15 pullups, 5 rounds - 29 ring dips - 20 min. row, 4404m slow I know but legs had no pop.

48/F/125 - Fran - 45lb thrusters - 8:40

10:18

Jumping PU's

w/ 1.5 mile warm up and cool down

Used 85# thrusters;

6:00 Minutes

Don't want to do that again anytime soon!!

As rx, 5:27. PR since breaking my ankle, and before that it was 5:25.

4:50

m/48/176

CFWUx1
BurgenerWUx1

3:46

PR of 4:01 on 081203. Cannot count today's performance as a PR - I'm travelling and did the workout at a globo gym that had a really low pullup bar, making it impossible for me to kip. Because of the limited clearance, I did not achieve full extension on some of my reps.

After recovering I did some deadlifts. Did 21 reps (10-7-4) with 245 lbs and called it a day.

I read the "Strong Medicine" article in the CrossFit Journal last night with great interest. I'm considering incorporating a strength bias into my training. I want to keep doing the HQ wods but need to figure out how to add heavy deadlifts, front squats, back squats, and shoulder presses into my routine without overtraining.

No CrossFit for mom and the kids today.

9:35

FRAN AS RX'D:

4:07.98 (NEW PR BY 16 SECONDS!!!)

LAST TIME I DID FRAN, BEFORE CHRISTMAS, I FINISHED IN 4:23. NEXT TIME I'M SHOOTING FOR A 3:45. I'VE GOT TO WORK ON MY BREATHING.

F/115/24

completed Fran with mens weight

11:28

M/32/160 6'1

my time was 4:37. I had to scale thrusters to 65lb because I left my Hernia belt in Utah, but it was still a PR. Took me 25 minutes to recover, I was rolling on the ground. I love Fran, this is one Crossfit's benchmark workouts, it's a ll about your Fran time. Matt did under 5 mins. RX by the way. Was this your first fran? 8:38 is excellent for 1st time. Crossfit is my heroin, I talk about it WAY too much.

MGySgt. USMC M/47/6'2"/202

Last time I did this in 10:52 if I remember right.
Today I am pleased because I set a new PR for me.

As Rx'd 9:15

OooRahh CrossFit

M/36/5'6"/160

First timer at Fran and got proper humbled!

16.56

I was shocked how heavy 40kg felt so came back, subscribed to journal and re watched the vids and found that I am going waaayyy too deep on thrusters, backside to heels! And Globo gym has only got a "lat" pull up bar so it is angled! So with sweaty hands it gets real slippy!!

OK plenty of excuses there!!! I will smash it up with 7 months in Afghan to concentrate on training!!!

75 lb. thrusters.
5:15 minutes. First sub 6 min. Fran. I have been uping the weight everytime I do fran. This next time I will do 85 lb.

M/37/171

rx 8:35 (pr!)

Very happy, but that really hurt. Last time was 9:06 at the Level 1 at Rainier Crossfit, January 5.

Anyone in Bahrain, we will be doing Fran at the base gym at 2pm! Anyone who wants to jump in we will be over by the cage making too much noise and laughing at the bodybuilders posing in the mirrors!

as rx'd
5:47 pr
last time couldn't even finish first round of 21 thrusters @ 95 pounds

f/21/5'4"/130

Fran as rx'd for women (65# thrusters and kipping pullups)

8:26 (pr)

Definitely sore from the other day's workout! :(

3:37 as rx'ed

M/32/190

First Fran ever: ~14 min.
I just used the wall clock because I knew the seconds weren't going to be an issue.

Thrusters: 65#
rd 1: 7-7-7
rd 2: 7-8
rd 3: 9

Pull-ups: (machine assisted)
rd 1: 15-7
rd 2: 7-8
rd 3: 9

6.47 (15-6, 15-6, 7-5-3, 5-5-5, 6-3, 5-4 aiming for 21, 15-6, 10-5, 10-5, 9, 5-4 and sub 6 next time)

First Fran, thrusters need a lot of work, pull ups were no problem.

15:38 as rx'ed

24/m/155

Fran makes me feel weird.

As rx'd: 12:55 need to work on both my kips and thrusters.

m/ 30/ 6'2"/ 188

not happy

as rx'd

3:16

PR is 3:02

last time was 3:18...

*still feeling "off"*

9'28" as rx'd.

Welp, it's 3:00 in the morning and I just got home. Too long of a story to describe. Today was one of those days where I physically wished it never happened. I should of listened to the rain and never worked out today. I totally felt overtrained and there is a reason why... It wasn't because of what I thought was the workout yesterday making me have to scale so much with the weight and to jumping pull-up... the reason is this:

I misread Fran wrong!!!

I thought one round was 21-15-9 reps so basically I did Fran 3x in a row!

Oh jeez.

Finished Fran 3 x in a row at 41:31.34 .

Well... I hope I get over this soreness tonight so I can do the next WOD. Good night.

6:12 as prescribed

#353 Chad & #399 GirlinBlue

There are CrossFit affiliates in Halifax and Bathurst.

m/ 43/ 5'11"/ 80kg

Scaled:
21-15-9
Thrusters 21kg (46#)
Pull-ups (underhand grip)

7:32

My first ever Crossfit workout !
Did the Thrusters straight through, but had to segment the pull-ups.

5:26

20 kg for the thruster, pullups in a Gravitron machine with 25 kg support.
Time= 9:20.

Fran, I luv ya! PR 6:55 as prescribed

As Rx'd...10:48

First time doing Fran after falling ill to a idiopathic dilated cardio myapathy. (Enlarged heart with no apparent cause)

I'm coming back baby...

m/42/180

as rx'ed
6:14
PR by almost 4 min

still have some work to do

utmost thanks and respect for our soldiers overseas

m/31/6/225

6:04

last time i did fran was july: 7:59

F/25/5'6"/150

"Fran"

as Rx'd for Women weight

5:10

Hoping for PR below 5, next time!

9:50
previous 12:19

M/39/150

12 min
as rx'd my lats and arms were shot
13 thrusters first set

i've tried to compile summary stats for fran - there is a thread on the main cf forum that has performance distribution curves for fran that have been pulled from logsitall - if anyone is interested:
http://board.crossfit.com/showthread.php?t=41683

-bp

6:04

20 min and 53 seconds as Rx'd

this was the second time i've done fran, the first time i've done it the right way straight through.

10:51 blah.....

need to work on my thrusters....

18/m/165/6'

At first I was reluctant to post my "Fran" time.
Then I read JPW's post (#70) and the second paragraph made me decide to post. That kinda says it all.
I did fran as Rx'd (for the first time ever).

I must admit...you guys in the videos make this look too easy.

I thought I was going to like fran....
17:52

I have alot of hard work to do.

Thanks to all the regulars who keep me and everyone else motivated to do these WODs.
You guys inspire.

28/M/170

Fran
Time: 10:30

m/24/5'6"/160

subbed 2x35 for thrusters (heaviest I own...)
3:31

Dude!
Fran as rxd-2:45
pr by 12 seconds

5:01:03

outside in -3 was awesome haha

M/39/6'3"/255#

1st time with Fran, she kicked my ass!!

Buy in:
20 min run, 2.22 miles

Fran
21-15-9
90# Thrusters
70# assisted PU
9:14

32/177/m

As rx'd: 5:09 PR

2/13/09

39/m/163

5:23

Last time I did Fran was 5:24 and my PR is 5:08. Was shooting for sub 5:00 today and thought I had a shot but I hit the wall in the last set. Was still pretty sore from shoulder press, push press and push jerk yesterday and 45 cleans and 135 dips the day before. I think I could have broken 5 if I were coming off a rest day.

G

Her first 21-15-9 Fran; 35 lb on thrusters and jumping/assisted pull ups. Approximately 9 minutes.

Hotel Fran...

subbed 45 lb dumbells and bad pull up bar in sketchy marriot hotel...

12:10...Yuck...

Globo Fran 5:01

Living room Fran...First ever Fran...

14:35...but hey I did the whole workout. Time to rest.

First Fran

17:35

92 lbs Thrusters.

Need to work on my breathing.

bwt: 165

Time: 4.33

Notes: Really pushed the intensity. PR this time, 6.12 last time.

F/5'7"
1st Fran...4:52
65# womens weight

Had to do some of the pull ups with my partner assisting due to not knowing how to kip yet.

WOD - 6:53 (PR by 1:13) [50y/m/11st/70"]

Request all Crossfitters dedicate their next WOD to the new Marines graduated Friday 13 February 2009 from Quebec Company, 3rd Recruit Training Battalion, Marine Corps Recruit Depot Parris Island SC. My son, PFC Thomas Fetter is one of them. I introduced him to Crossfit last autumn; I think it made a difference.

If our bodies are a temple, then God bless Crossfit!

Semper Fidelis!

Used 42,5 kg barbell.

3:54

M/23/6'1/180

First Fran

As rx'd

11:43

yes I am getting closer to the as required
thruster
65# (21)
85# (15)
85# (9)
pull ups as r'xd

18 min

as rx'd

5:05

next time should be sub 5:00

while hacking and coughing, from being sick, i hit my PR at 5:22

M/220lbs/6'4
3:50 I'm getting a lot better at pull-up still can't kip.

M/40/6'0"/155

A day late, 42.5kg

6:11

Last time 6:29. PR 4:34. Slowly climbing back out of mediocrity. Fighting dehydration from travel so I expect better next time. Nausea only lasted an hour this time.

m/45/5'9"/198

11:14 as RX'd (except for 3 jumping PUs)

I'm a Type I diabetic and had a problem with my insulin pump overnight. I woke up with sky high sugars and went into Fran with my glucose level still way too high.

Despite that, I beat my previous PR (14:48) by more than 3 minutes. Making progress.

Well i could hardly do any of this

Three rounds, 21-15- and 9 reps, for time of:

95 pound Thruster 5/3/3
Pull-ups 3/1/1

Henry 31/5'7"/176lbs
Fran as RXed: 5:06

Spanky 28/5'6"/210lbs
Fran scaled - 85lbs Thrusters: 8:37
1st time Fran for the Spankster. Great job, keep it up!

Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups (still week,poor ROM)
9:40 New PR, but need to work on form.

I have been away from crossfit since the new year (I guess I had an anti-resolution on accident) and decided this was the perfect workout to come back on

Subbed 65# thrusters

Last time: 4:39

This time: 5:45

as rx'd 5:59

12:18
24 second improvement

Wow, this is my first time posting on the site. I have been doing crossfit since the new year started and have been amazed with the results I have gotten. I usually start getting bored with my workouts right about now but with crossfit I am always looking forward to checking the website for today's WOD.
Also, the comments everyone leaves keeps me motivated and are very informative for newbies such as myself. Props to bingo and JPW for taking the time to help! Anyway, here is my time for Fran. My first time obviously:

As Rx'd- 13:45

A question- I was kindve struggling with the Thrusters and doing them fast. Looking at the times I noticed that I was on the slow end of the curve. Would it be better to scale back and complete the WOD faster or to do it slow but as Rx'd? For reference, I can do about 10 95# thrusters before I have to stop.

F 32/124/09

10:35

As Rx'd
5:11

First Fran 11:37
Can't believe it took that long! Didn't feel like I was resting that long. Why did I go buy a stop watch for that?
Thrusters weren't bad
Pull ups weren't bad
Heart and lungs were bad. I need cardio!

As Rx'ed = 6:15

#819 - I'm no expert here but the answer to your question is.. it depends. If your goal is mostly to increase your metabolic conditioning then reduce the weight and burn through the WOD. If your goal is mostly to increase strenght then use the Rxed weight and struggle through. Frankly either choice will increase both capacities it, just depends where you want the emphasis. I hope this helps.

1st Fran I was told to scale to 45 and band assisted pullups 6:36

today's Fran increased weight to 70#
did all my kips without band
7:50

m/39/180

So i met with fran for the 2nd time and trust me it wasnt anyeasier. I set a pr goal to be under 5 min...I missed!

Fran as rx'd 5:15

So close yet so far away.
m/5-8/160

m/28/165/5'11"

Fran as rx'd
19:52

49 yom
as rx

14.5 min

M/19/210

As rx'd
2:36

Team LeBlanc
Jason 35/185/70"
as rx'd = 5:16 (PR)

BWT 194

5:49 pr using full 95# instead of 40kg.

m/37/185

3:55.

subbed 65 lb thrusters

Complete supraspinatus tear surgery 9/21/08

30 yom, 180 lbs

3:59 (pr by 1 sec.) as rx'd

M/37/185/5-10

Previous time 4:38
New PR 4:09....
Added up the weight wrong, used 100 pounds vice 95 pounds, oh well. Try for sub 4 next time.
only broken at 8-7 on thrusters.

M/37/185/5-10

Previous time 4:38
New PR 4:09....
Added up the weight wrong, used 100 pounds vice 95 pounds, oh well. Try for sub 4 next time.
only broken at 8-7 on thrusters.

First date with Ms. Fran -
7:02

55LB Thursters and banded pull-ups...but hey, gotta start somewhere :)

Mark 29/M/225 11:24
Jim 49/M/165 7:12

~4 min...no energy :(
last time was 3 min

This is the first as Rx'd Fran I have ever done.

Previously I would always scale down to 75# ot 85#

8:12 (PR)

Rx'd

4:15 new PR

M/33/188

as Rx'd holy sh*t !!! tha workout is absolutly nasty 3'rd time ever new PR 4:07 20 min recovery !!!

2.40 (pr)

RXed

6:22 (PR)

as prescribed

24:50

first time doing fran.

12'24"

As rx'd 9:21.

M/36/5'8/158

M/22/5'9/180

As rx'd

3:51....4 seconds over PR.

M/33/230

rx'd 3:29 pr

28/M/140

Just back from a week vacation in Puerto Rico full of overeating and under-exercising.

6:04 PR by almost 2 min!

not the best idea with a bronchial infection but, Rocky Mountain Regional CrossFit Games is less than 90 days away, and i couldn't bitch out for Fran,
2:36

Will see if time holds with Game-worthy pullups

2:43 PR

solid form... below parallel to full extension with head through... chest almost to bar every rep

29yom/190#/5'11

M/46/175lb/5'9"

As RX'd 9:27.

22/M/160

Previous PR was 5:15

Got 4 minutes exactly, and my forearms have never hurt more (+20 minutes to be exact)

Really pulled hard today to beat Steve (by 6 seconds, thanks man), I was definitely sitting on one side of the barrier between perfect form and intensity.

125# thrusters; Otherwise Rx'd:
5:45

22/m/160

8:30 PR

95lbs is still a bit much for me to rip through, so that's where I blow my time.

At the Level 1 Cert in Okinawa we did Fran.

Scaled at *75lbs
I didn't finish (we had 10 min) I was 9 pullups short. First time I did kippings though. The globo I go to doesn't have room to do them.

The cert is awesome. All the trainers are awesome. Freddy C, Jimi, Speil, Lisa and Mike Ray. The host box (Crossfit Asia) is bad@ss as well. Jaime has his sh!t together.

I'll knock out FRAN next time.

As rx'd--6:53.

2 minutes faster than in December.

shooting for sub 10. my stopwatch stopped at 9:13 but i don't know how long it was stopped. I restarted and finished at 9:32

m35/170/5'8"

Did Fran in the Globo gym, pretty confident could've knocked a minute off in the garage!

c-loc 5:37 as rx'd

b-heard 9:22 as rx'd

M/40/185

As rx'd: 5:20 (PR is 4:47)

Congratulations to all those people notching PRs or making it through their first-ever Fran.

More better faster

M/19/5'8"/153lbs

Fran, as rx'd: 5:37. PR!!!!!!!

Henry's second fran ever: 10:37, as rx'd, 7 minute PR

Erics first crossfit work out ever, Fran with 45lbs and dead hang pullups: 16:44

Shane, with 75lbs: 7:28

6.51

15 min 42 sec

24/M/180

4:06

27/M/5'11/175#

Fran as rx'ed ~ 6:26 (PR)

Thought I had the sub-5 until the end of the second set...

First Fran as rx'ed.
6:12

Fran
as rxed

6:52
pr by 28 sec

27M 6'5" 229#

m/41/72/175
as rx'd
10:08

f/23/63/125
25lb bar,assist machine
12:12

m/40/6'/205
5:45

Rx'd Fran
7:49

M/27/5'11/155

Fran:

08 July 25: 7:11
08 Sept 16: 7:29

09 Feb 14: 6:50 new PB!

10:45 - I must try harder next time

M/29/5'10/80kg

4:26 as rx'd

BrandX Pack Scaling

9 rounds of:
5 Thrusters 95#
5 Pull-ups

081203 11:09
Today 8:34 PR

Love the improvement.

7:24 thrusters slowed me down could only do 15 in a row in the first set which surprised me in a very negative way

M/45/5"8"/160

2:51 Rx'd (PR)

7:08

11:53:08
Had to scale it and did the thrusters with 75# and I split the set of 21 into 3 but otherwise as RX'd.

3:59

PR doing as rx'd.

FRAN sub 85#
8:51

then did Death by Pull-ups 14 rounds +10 extra PU's

Forearms suck.

26/f/5'2/130#

breakfast: run 45 minutes = 6 miles

work work

back to the big box at nite for

400m run, warm-up thrusters, warm-up deadhang pull-ups and weighted pull-ups

WOD: "heavy-ish Fran (for girls... not heavy for sheroes)"
15-12-9 of
95# thrusters (a2a)
30# weighted pull-ups
time = 11:57

bleah. well, at least this performance wuz faster than the last time heavy fran came up.

almost took today as a rest day, as i got my butt kicked yesterday at Valley CrossFit's Women's Class.

tha WOD wuz
4 rounds for time of:
max reps dealfits (185# cuz i dared firefighter candidate Nicky to use this weight)
400m run
time = 11:43 total dls = 52

shoulda got more reps in dangit. that wuz a good one Latch!

M/33/70"/165

as rx'd

9:36

Holy crap! This is my first time as rx'd. Last time I subbed 65lb. thrusters. So I thought, "sure, I can handle this and beat my former time of 8:00..." Riiight. I don't remember this WOD hurting this much before. 30 lbs. makes a big difference.

OK. Another goal to meet.

CFWU, WOD as rx'd, 5m02sPR, good ROM but pullups slow due to ricketey frame pullup bar, kept moving and bouncing on me...target is sub 5m next time...

m/28/5'10"/180Lbs

75Lbs thruster
pull ups
21-15-9

10min 11sec

Fran as Rx'd 9:50 on a stomache full of Pizza... what was I thinking? Had to keep stopping to um..."redigest" dinner. :)

Subbed 75 lbs

12:41

7:35 as RX'd
Exhausted at end

8:29 last time

6:21

Busted my top and bottom lip on like my 4th thruster.. pushed through but definately not at max.. the blood psyched me out.

Next time a PR is set.

33/M/180

5:36 as Rx'd

PR by :33secs

as rx'd 8:53

*******************
as rx'd

4:51 pr

*******************

3:20 as Rx'd (PR)

Fran as rx'd

4:46

PR again by about 3 min!

#730 & #401

I'm not sure you boys quite get how science progresses.

Idea gives way to hypothesis that is tested. Evidence is collected that would hopefully show up the failure of the hypothesis. If, in fact, the evidence doesn't allow you to reject the hypothesis you simply accept the hypothesis as true and publish your results. Then, if you've been a bit dumb, someone else will collect evidence to show you were wrong or if not then they will support your hypothesis and it gets a bit stronger.

Rinse and repeat many many thousands of times by thousands of people around the entire planet over hundreds of years. At some point you'll find the hypothesis was wrong or you have to accept it is right. The theory of evolution has been modified, tweaked and improved many times into what we have today but no matter what evidence we find, we can't find a way to falsify it.

What do we do in crossfit? We do what works! Coach Glassman said in the war speech series on recently that if someone found something better, it would be incorporated into crossfit. This is exactly the same as the treatment of evolution. If there is something better, then we'll ditch evolution and use that instead. There is a direct analogy between the religious objection to evolution and blokes stood in the weights room doing bicep curls. Happy to slag off crossfit (evolution) but without the facility to challenge it and win by any measureable criteria.

As an aside: Evolution says precisely zilch about the existence of a God. It says precisely zilch about how the universe came to be and what sparked the initial chain of life. All it does is explain how we get from simple life to complex life including us.

It's contentious purely because lots of people realise that if God isn't required to explain the evolution of life, then perhaps there is no God. So your church tries to stop the rot by spreading ill-informed inaccuracies about evolution to try and stop people leaving. It's a bad ploy and it sucks because eventually the truth will out. By your own self-awareness and intelligence you will eventually see what your church is doing. Christians, think about the fact that several major Christian churches accept evolution in the same way they accept gravity. Same God, Same Christ, Same holy spirit, Same bible, different opinion on some theory. Weird no?. Doesn't make rational sense? Of course not. You'll work it out.

as rx'd 9:40

28/m/210/6'4
"Fran"
21-15-9
45# thrusters
pull ups

10:02

M/30/5'11/190

4:25(PR)by 3min

6 minutes 57 secs

32/m/175

3:00 flat pr by 30 seconds

3:29

few days behind, bad head cold, little sleep, lots of coughing

Second ever Fran knocked off 48 seconds to record a 6:37.

25/F/165

as Rx'd

8:47 PR by 2:00

M/32/175

First Fran - 12:47

T-dog
F/37/130
Sub - Jumping pullups and 45 lbs.
First Fran - 7:35
First X-fit workout

as rx'd

4:35 new pr

M/5'11"/195/28

Third time doing Fran, and I love it. Pure workout...

First time: 12 min
Second time (december): 10 min

Today: 6 min 7 sec

Pullups are really easy for me (kipping), the thruster sets i have to break down in two. I think it was (15-6 , 8-7, 6-3). It takes time and effort...

41/m/191

5:00

Rx'd

9:25

5:58!
I actually made it through the 21 thrusters without putting it down

as rx'd
4:04 (PR)

11.33 pr
last; 12.05

M/52/142/5'8"

As Rxd 11:37 PR

2nd time with Rxd weight ,just under 13:00 last time. Pull ups all unbroken but the thrusters just kick my ass!! First set was 13 straight then 5,3. Then by 5's the rest of the rest way. I wanted to break into the 10:00 and under class. Oh well, I'm still improving at everything so I'll take it..........

M/28/220/6'3

8:55 used 45# dumbbells for the thrusters. Getting back to normal times after time off.

Also, ran 5k earlier in AM at a 8:02 mile pace.

It was a good day.

9:11

As RX'd

10min 39sec

as rx'd

5:53 (pr)

9:04 as rx'd (PR)

As Rxed 3:27
PR by about a minute.

EJ
M/35/170
4:10
EJ

170-m-30

420

heavy dl's after

5:50.

Goal was 5. Next time. Keep dominating.

C-
65#
2:58

as rx'd
12:00 (PR by 25 sec)

I SUCK SUCK SUCK at thrusters. Pull ups are no problem but those things take me forever. I don't like this Fran girl very much.

5:37:43

Luggage bag thrusters
Hotel chair pushups

As Rx'd first time Fran.
11:16

Did it as the Metcon for Day 2 of the CFSB program. Definitely sucked. I remain woefully under-strong.

rx'd
7:38 (PR)
previous 8:34

As Rx'd 6:40 lame!

As rx'd. First rx'd Fran. 9:46.

As rx'd 12:00

3:23 pr (previous 4:21) - all thrusters unbroken, touched to 20# med ball, 15 & 9 pull-ups broken 10/5 & 5/4

as rx'd

3:45

(low on sleep and i was drunk the night before....fran made me meet puckie 5 min after the wod.....)

M/23/145

2:44
6 seconds faster than my last time.

m/158/5-8/36

as rx'ed, 9:10. 45 seconds faster than last time.

10:12

"FRAN"

Did prescribed weight 95lbs.
1/2 jump on the pull-ups(Still don't have Kips down)
Time was 9:18

3 months ago
55 lb weight
full jumping pull-ups
Time was 8:56

NJP 2-13-09
45 lbs
1/2 jump slow drop pull-ups except last 9 full jump with out slow hang
Time 8:18

as RX'd
5:52 (PR)

as rx'd...

10:30

first time thrusters; they are definitely harder than they look... :)

m/22/6'/170lbs.

7:36

First Fran ever, and also my first ever workout done completely "as RX'd". However, sets were pretty broken up.

15:52

M/28/205
Fran as rx'd: 3:28 PR

CFWUx3 (no PUs, dips)
5:12
At the gym

24/m/182

5:28 as rx'd (PR by 6 secs)

no chalk, cleaned from the floor, recovering from sickness... pretty hype about the new PR.

Took me 15 mins to peel myself off the floor. Been hacking and shaking ever since. =)

M/ 217/ 6'1"/ 30y.o
26min 50 sec
First R 4min...thought the rest would have finished faster

m/48/175

6:45

28/m/155

9:52

Modified Fran (pack)
5 rounds for time of:
9 Thrusters - 65lbs
9 Pull-ups

Time 7:50
Back still sore; felt more fatigued than usual.

as rx'd
8:59 (PR)

8:59 PR

859 PR

8:30

20/m/6'2"/195 lbs

As Rx'd:
4:35

18/m/5'11"/74kg

as rx'd 6:50
poor result expected better but i guess an ok place to start.not helped by the fact all pull ups in my gym have to be strict dead hangs as there is no room to kip.inaway enugh excuses

Well, I met pukie today... It was my first time back since a foot surgery and I'm out of shape. I did 55 lb. thrusters and only did 15, 9, and 3 pull-ups although I did the rx'd quantity of thrusters.

65# thrusters
Kipping pull ups

Did this Monday 2/16

as rxd but used rings for pull ups

Feb 16 a few days behind... lost my crossfit dog on 2/13... 7 year old Cane Corso; Rose

todays time - 7.41

December 3, 2008 6.19

did a baby Fran experiment, using 45 pounds and black bands for pullups, sort of a virtual Fran, 3.20 was the time. IOW, my best Fran is something like a 3.30. I measured - bar moves 50 inches for each thruster, I move 29 inches w each pullup. Need to calculate the power output based on the different weights tried.

Afterward, warmed up to 3 sets 5 reps ovhd sqt w 205. Paul

M/30/6'5"/205

Made up "Fran" today...
3:54

Missed my PR 11 seconds (3:43)

m/ 24/ 6'0/ 205lbs

2:47

male/41/5'8/174

3:46

26yo m 5'10" 169lb

8:30 PR, I still suck bigtime at this...

13:19

Fran: 2:47 (pr)

1st sub 3min Fran. The Butterfly kip truly is the "Pose" Running of pullups.

34yom/170/6'
As rx'd - 8:23

32yof/125/5'6"
60lb thruster, jumping pus - 9:44

4:55 pr

5'8 168

5:11 as rx'd PR

scaled down to 85lbs

11.53

4:06

M/36/145

@ work, as rx'd, 4:54, PR by :51 sec.

Had a light bulb moment during my warmup, I usually lose most of my time breaking up the thrusters & trying to catch my breath, but no matter how long I rest I'm never going to catch my breath. So i just have to pick up the bar sooner. Now I have the cough...I love this shi*...

7:56

2 min break between 2nd & 3rd round because of injury

15.22 (pr by 38s). and last time was 90 lbs barbell this time 2x42.5 lbs dumbells and real pullups..

CHK 80lbs. 7:54
KS 40lb and 30lb assisted pus: 9:06

14 minutes

First dance with Fran.

12:12

55lb thruster

as rx'ed

7:11

Did 65# for thrusters
Time 8:25

First time doing Fran. 9:55 as rx'd. m/26/5'8"/170

M/31/5'9"/160

As rx'd.

8:58 (down from 9:52 in December).

32/m/6'2"/201

As Rx'd in 4:52, a PR by 19 seconds.

Thrusters 15+6, 9+6, 9
Pullups 15+6, 9+6, 5+4

Phil 4:13

Fran

11:50

Once again pullups holding me back. Getting a lot better at kipping though. I think I should be able to get the full 21-15-9 all in one set next time for both exercises.

5:24 PR.

worked with konantz
9:18 as rx'd

6:10
This is 2 minutes and 20 seconds faster than my last Fran
Zone/Paleo is helping me to PR in everything!

Made this up today

45lb thrusters, GHD SUs, MUs for warm-up.

As RX'd: 6:05 (PR)

Thruster form is bad. Gonna do again Friday and will post again (absolutely must get sub-6).

Take care!

MOD Fran (make-up after WOD)
15/11/9 with 45lbs and 130 assist
0:56/1:17 (2:13)
0:48/0:53 (3:55)
0:53/1:31 (6:19)

8:30

M/6'5"/255lb/25
11:24

20:00

M/26/6'2"/216

as rx'd:
4:22 pr!

loves me some frannie!

33yom@195
4:20

workk out of the dayy consisted of:
13---->sit uppss!
13-----> superwomannss!
13-------->box jumpps!
<><><><><><><><><><><><><><><><><><><><>
13 rounds!

timee was;11:30

25/m/5'8"/150

CFWU x 3

as Rx'd: 6:52 About 20 seconds slower than my pr.

3:38

3:36 (pr)
* need to extend out on thrusters.....

f/25/5'9/135

modified Fran: 12-9-6 w/65# thrusters

6:46

slowly working my way towards the full 21-15-9...
(last time 9-6-3 w/65#)

Slo-Mo-Fran (as rx'd)
15:30

Coming off my first bout with "welcome to China" sickness. Still not with it. Pukie was knocking on my door.

cfwu
burgwu

FRAN as rx'd
7:46 (pr by 2:02)
thruster 21, 5+6+4, 4+5 (have to stop breaking up)
pullups 13+5+3, 6+4+3+2, 3+3+2+1 (could not hold on to bar)

m/30/156

as rx'd

4:56

Not happy with this. Just felt bad. Too many breaks. My PR is 3:47. Still coming off a cold & did this at 7pm.

Fran Modified 2/16/09

CFWU: 3 Rounds of 10

WOD: Rounds of 12, 9, and 6 reps for time of:
65 pound Thrusters
Pull-ups (Blue Band)

Time: 3:47 Goal: Less than 5 minutes

Going light for a month.

cfwu x 1

21, 15, 9:
95lb thruster
kipping pullups

5:51

previous:
2/12/2009
6:31
12/2/2008
9:28
9/16/2008
9:30

142lbs/32yoa

as Rx'd

5:22

PR by 33 seconds

Me: 42yo/M/5'10"/173lbs/10%BF

Warm Up: Greg A's Warm Up 10 Reps per exercise + some handstands and muscle ups

WOD: Fran 7:28 (over 2 minutes slower than my PR)

95lb Thrusters: broke the first set up into 9,6,6, the second set into 5,5,5 and the third set into 6 and 3. Very disappointing... the thrusters felt very heavy today, I think that the gravity was unusually strong.

Pull Ups: all sets unbroken and a nice break from the heavy gravity over at the thruster station.

Cool Down: Some Muscle Ups

My slow time could have been that I usually work out first thing in the morning, and I like it that way but today I worked out in the late afternoon and I felt done before I started.

Have Fun, Train Hard,

Billy

As RX'd 13:50

as Rx'ed 11:45

as Rx'ed
11:45

M/40/173

As Rx'd
10:55, a PR by 1:02, and 4:05 better than the first time I did it as Rx'd.

Next time, less than 10 minutes.

As Rx'd.

8:53

3:31 pr

Thrusters: 75#
PullUps: 110# Assist
~14:00

100# Thrusters

8:40

(PR - is 7:14)

8:43

09.02.17
Fran w/ 75#
5:46

CFWU

FRan as rx'd

10:13

as rx'd

4:35 new pr

M/195/28/5'11"

as rx

5:11

first Fran, under 5 next time

First timed FRAN. I'm a few days behind.

1 x CFWU

FRAN as rx'd
10:10

Thrusters killed me. I couldn't complete all 21 in a row. There's a goal for the next one.

@thegym

3:46 (new PR!)

17:34 65lb thrusters

approx 10 min

23/M/5'9/155

10:59 as Rx'd.

Felt terrible for some reason. Was doing thrusters 4 at a time for most of the WOD. Expect more out of myself. Perhaps it was 3 days of snowboarding tiring my legs out, but not sure.

8:34

12/03/08: 6:30
2/19/09: 5:22 PR

as rx'd

7'

"Fran"

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

5:10
----------------------------------------------------
Compare to 081203

5:23

What's the name of the song in the Tall Karl video? And that was impressive Karl!

Semper Fi

21-15-9
95lb. thrusters
jumping pull-ups

9:35

First time doing 95lb. thrusters in this volume. Killed me.

15-12-9
95lb. thrusters
pull-ups

9:40

First attempt at this workout. Wow. I've got a long way to go.

Note to future self: see 090219.

aprox 7-8 min

cfwux2 no p/u
as rx'd
10:15

whew..~3 slower than last Fran
HS soccer season causing me to get ~1 WOD/week...killing me

2:42 PR

7:01

Whoops, didn't realize I'd fallen a week behind.
65lb thrusters, pullups on gravitron net 100# (both bars were being hogged), 21, 15, 9, time 11:44. Whole thing felt like crap. Post x-country skiing. Maybe I can blame it on that...

AL - 7:08

As Rx'd:

0:09:22

From now on all P/U will be preformed by the chest hitting the bar.

35M180
As Rx'd 9:50 PR

Eric
21 95#, 21 pullups & ring rows

7:55
as Rx'd

Could've shaved some time off this go'round. This was my second proper Fran - the first was a bit of a flop if I remember correctly.

Damn I LOVE Crossfit. What a lifechanger.

scaled to 85 lbs.
pull ups where chin didn't go all the way above bar were not counted.

9:24

as rx'd:

4:58 = pumped!

Fran progression: 8:42; 6:20; 5:30; 4:58

As Rx'd

11:20

190/M/25

75 lb thruster

3:05

will try 85 lb thruster as long as I can stay under 5 min

m/31/5'11/177

as rx'd:

5.59

as rx'd:

5.59

Scaled Fran
70lb Thrusters 21-15-9
Pull-Ups 21-15-9, Using Deadhang Pull-Ups for the first set and then incorporated Assisted machine for the remainder.

Time: 7:09
M/35/6'2/208

CFWU x 3 but lite on pullups

As Rx'd, #95

09:22 (PR by 2 mins)

Ran the 400m I forgot from yesterday

Rx'd

2:40

Last PR 5:04. Just goes to show what can happen when you commit to the WODs and Zone...that and you figure out the Butterfly kipping Pull up.

M/27/5'8"/163

cfwu x 1

21, 15, 9:
95lb thruster
kipping pullups

4:48

previous:
2/17/2009
5:51
2/12/2009
6:31
12/2/2008
9:28
9/16/2008
9:30

CFWU (MUs instead of PUs/dips)

As RX'd: 4:50

Next time, Johnathon, next time.

Well, I'm feeling pretty happy with myself

Improved PR from 12.12 to

5.54. YEE HA! LEss than half the time, meaning more than double the power output

Was really psyched to train with intensity this morning and attacked the workout.

My form got a little loose on the last set and my final 3 pull ups were singles.

Close to rhabdo at the end and had to abandon plans to do some push jerk technique work afterwards

still, a very good day

Fran as Rx'd
5:24 (PR)

Not my best... 9:30

CFWU
Fran as Rx'd
clock didn't start

m/35/5'9/175

CFWU - 3. Reg 1st round. 12 pushups, no PU 2nd. 4 HSPU 3rd. Superman. Burgener.
5:43 - PR
12/3: 6:05
9/15: 6:35
7/24: 6:30
5/10: 6:14-Butterfly pullups
Not bad for thrusters or pullups.
Thrusters: Unbroken 1st round, 8+7, 6+3
PU: Unbroken 1st round, 8+7,5+4. Little disapp w/pullups.
Don't think there was as much rest as in past. Bunch of carbs the day before may have helped w/PR too.
Remember on thrusters:
Lumbar curve, breathe, core tight, roll hands.

m/22/222

subbed jumping pu's
10:30

4:32 as rx'd PR by 30 secs
Been doing a lot of visualisation on form and it seems to be working.... Weird

5:09

Vaughn in Jackson, Tn. 42/165/5'8"

As required. 6:37. A PR by 32 seconds.

5:23 PR! previous 6:39 next time under 5!

9.54 with 85# - same as last 2 times: 8.45 and 11.58.

M/31/190

2.54

4:34

m/30/5'10"/175
as rx'd 12:34, 3rd xfit workout.

4:47
First time for Fran, thought I was going to die afterwards, took me awhile to recover.

47/M/184
8:02
PR
Last 10:46

32/M/210

wow... my arms and shoulders are a mess.

This was my 3rd Fran since I started 7 months ago, I went from 18 minutes with jumping pull ups to 12 minutes as rx'd to a new pr of 8:40. I'm pretty happy with the progress of just following the daily wods... need to fix my diet now, chicken wings and beer aren't going to get me under 5 ;)

20090224 0515hrs (near end of 12hr shift)
WOD090213: Fran: Three rounds, 21-15- and 9 reps, for time of: Thrusters (95#), Pull-ups
Used 40kg for thrusters, otherwise as Rx'd.
t=9:54

#85

8:41

8:50 rxed

opps, did ring dips. Subbed 85 for thruster = 8:22

10:30

CFWUx3
7:24 (7:56 last time; 6:45 PR)

as rx'd - 9.31 improved 2.30 seconds.

Did 6:33 as rx'd today, this is a pr by almost a minute and a half!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

I started zone back on Jan 1st, so that has made a big difference. Haven't been perfect but been pretty good overall about it.

33 yom 208 lbs.

As rx'd 10:27

Last time 14:03 still much room for improvement.

15 min

15 min

9:52
A little off of last time, not sure why.
All PU sets unbroken (PR).

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

m/25/180

9:00

male/22 yrs old/197lbs

3:30

done at lunchtime day off crossfit class

bar on rack

either 7:21 or 7:28. either way, a PR.

000000000000000000000000
30/m/165/5'6"
7:15 (PR)
need to break 7 min next time.
1st and last sets of thrusters were unbroken

7:27 RX. 2:25 below par.

45 min.

Did this sometime the week it was Rx'd but didn't record it here...

70# thrusters
kipping pull-ups

7:04 PR

65# thrusters - 5:03

WOD Fran
5.19
not a pr,just caught up,was ill at time,not very good the night,thrusters just wouldnae go right,pull-ups were easy,thought technique would be better,but kept losing balance,next time !

44/m/166

4:00

half a minute off the mark, 10 pm, no dinner, crappy day at work, hooray just for working out

cfwu x 1
wod
7:09

7:07

Rx'd
3:58

R.I.P ZERO
always be one of my best buds!!

3:57 rx'd cfc

M/31/6'/174

3'43" at rx

m/37/195, as rx'd...6:31 (PR)!!!

Two months ago I did it in 8:41. Goal now is to go sub 5:30.

14 min. Went into it with very sore shoulders. Tough, but could have done a little better

M/28/73"/180
24th WOD

Subbed in Fran @80% weight.
16.44 (157bpm avg)

new pr by two minutes,
5:30ish (no stopwatch)

CFWU x 3

Michael: 15:12
Me:6:47
Jake (jumping pullups): 14:07

at rx 8:26

D
thrusters @ 65#, jumping pull-ups
9:31

@ 130609
10:25

27,5 kg thrusters
25 kg pu

pus ok, thrusters pretty tough..

10 minutes

1st round unbroken
2nd round -thrusters 5,7,3 PU 12,3
3rd round -thrusters 6,3 PU unbroken

always humbling

3:42.08 PR

25/m/5'8"/150

as Rx'd: 5:48 PR

25/m/6'0"/205

as Rx'd 3:48 PR

4:12 with 2 53lb kettlebells

M/29/180
3:02
Completed 4 sets of Bench and 4 sets of arm routine before Fran. I'm curious what my time would have been if I did Fran before my lifting workout.

M/44/177

4:16 as rx'd

CFWU x 3

85# sub, gravitron pullups

11:13

8:30

AS Rx'ed
18 and change

9:00 even
55# thrusters and deadhang pullups. first time i did this one, good burn!

1 Round only, 9 mins

feb 15th 11.23 was pr
today; oct 13th 8.29pr! must extend more on PU

m/40/169/5'9"

As rx'd:

3:23 (PR!)

TIME - 6:42

tried it loved it 3.59 think ill make this a weekly work out. im right behind you commando

I thought that the 5:12 I did yesterday was a PR, but I actually have a PR of 5:10 from 16 Sep 2008 that was my previous best.

At least I am back to the level of fitness near where I was before I destroyed my knee in Jan.

Josiah - 5:58 as rx'd

9:57
pr by 4 minutes