3.2.1 Go!

This will be my first rx'd Fran, Im a little afraid.

cool...ouch....

nooooo!!!

Wow. Amazing coincidence. Did Fran earlier today at the request of a friend.

as rx'd 4:34 (pr)

My first meeting with FRAN too! Let's get ready to rumble! Will be doing it after a 5km run. Maybe I should do FRAN first... Any suggestions?
Thx in advance!

Yes! My first Fran 3-2-1- PUKE

25/m/180. 3:55 Rx.

Haven't done this in a few months. Look forward to it tomorrow!

This will be my first Fran after the two shoulder surgeries. Had the left labrum repaired in February and the right one repaired in late June. I'm ready.

haha that's hilarious! I just did a quick Fran because I got really amped watching videos of people doing it on Youtube. I pulled a 3:30 but I did all assisted / cheating pullups. Will do this tomorrow with real pullups hopefully I can do under 6:00

4:30PR

About time. Feels like its been forever. I can't believe I'm looking forward to this. :)

kneel before fran!!!

Called it. Hands are torn, I'll probably do something with heavier thrusters and strict pullups.

Yes! Bring the pain!

Time to be a FREAK!!!

Just did Fran last sunday. Got a PR!

3:09!

Previous PR was 3:35. Was pissed I had to break up the pullups, it was all a blur. Going to sub 3 next time FOR sure. Just gotta make sure the first two rounds are unbroken. I know I can do that. Check out my blog of the video of our Fran.

http://thresholdtraining.wordpress.com

6:30

#6
Fran should be enough. Do it earlier and see if you feel like running later. My guess is nope.

#6...i would do Fran first. You will be fresh, ready to go and have a better gauge of your performance (since it's a 1st).Then do the run. If run first...well now you have excuses... Good Luck!

Thanks Nate... Missed my 5k run yesterday. Been working 12 hour night shifts so I wanted to catch up.. I guess I'll wait for the next "easy" day to add the 5k run (like there is such thing as an easy day in crossfit!)

I am not worthy!

last time I broke 4 minutes, I want sub 3.

jpatrick- Goat and I were there at the nutrition cert too! Sorry I missed you :( I bet you were the one with the kalsu fobbit tshirt, right? I thought I recognized that from somewhere...

Ryan Mcnemar is my buddy, that is a great picture of him on the ramp on the C-2a Greyhound flying over the ocean near Africa!

Did "Boxing Helen" today. 5 rounds: 30 Box Jumps 24", 21 Kettlebell swings 55#, 12 pull-ups. 21:30 Rx'd at Crossfit Obsession, Virginia Beach

My palms are sweating already.

1st fran 9:40 (3/31/08)

Tommorow, sub 3 (or dyin tryin)

I cannot wait to storm this benchmark WOD

Thank you Coach G!

46/m/150

This will be my first Fran.

What is special about "Fran"? there seems to be a bit of cult around it.

Subbing 1 Pood Unilateral KB Thrusters, 11, 8, 5 each side. And mixed beginner/negative pull-ups after the first few reals each set.

First Fran for me. Working on a solution for my Smith Machine problem still...good thing I've got a Pood to sub with! :D

#10 HERM get some man get some!!!!!!!!

My First Fran was Friday 09 October 09.
My Time 7:32.

Sore

Forgot about that Flu shot today! Left shoulder lagging. Awesome.

#28...you'll find out tomorrow.

my first fran also...i have been waiting for it to come up so i can see where i am in the crossfit community

Trying to go sub 3:30m

Any good suggestions to sub pull ups, I am in the process of installing my bar in the garage.

My first Fran! I know I'm not going to get anywhere near a 2:05, but I'm psyched to give it a shot.

#21 - N.Nikita... Thanks. I'll do FRAN and if I have anything left, then I'll run 5k. By the sounds of it, I won't have much left!

I was hoping it would be a milestone WOD, and voila ...

The girl that strikes fear into the hearts of all who know her!

WHAT?!? I just did this a couple of days ago! Oh well I'll do it again...

as rx'd.

5:54.

New PR by 1:26 from May 4th!!!!!!

That's good I hope.

as rx'd.

5:54.

New PR by 1:26 from May 4th!!!!!!

That's good I hope.

Bullfrog, well said. Joey makes me wonder if he knows anything about CF.

Herm, congrats on getting back into the arena! Paul

#25 "TACO"
I went to Aircrew school with you and spent Ivan on Corry Station with you. Good to see you posting and killing CrossFit WODs brother!

Did heavy Fran today. Time was 8min 32sec.

Rayn M. Great crossfitter and Aircrewman!...even better friend. I should of sent the one of us ramp surfing!lol

Subbed in 45 lb dumb bells for the thrusteres.
11:11

Ryan, Andy and Andy are all great Aircrewman and even better Crossfitter's as well as friends! Ryan P. Mac needs to start a Crossfit Gym doesn't everyone think so????????

Well just did this friday so not going to do it again -

3:57 - about a 1 1/2 minute PR!

Sweet; I never follow mainpage but I did Fran yesterday so I might as well post.

2:42 (previous PR 3:00)

m/21/5'8"/148#

Oh yeah, video is on my blog at http://sstrains.blogspot.com

Going to get up early and do this before BJJ. I'm long overdue for a "Fran". Have no idea what I'm capable of, but 3:46 is my pr from a ways back.

We'll see in the am. (Gulp).

Two weeks in, never done Fran.
What's a good time for a new dude?

Two weeks into CF.
What's a good time for a new guy? Never done Fran, not sure what to shoot for.

fist time ever doing fran. Did it in 17:30 due to a hand injury. Had a hard time gripping the thrusters. Next time me and fran meet it's on!

haha this is the first one i've ever called! all the WODs have been pointing up to this! i can't wait! i haven't done this one yet!

Haha...just posted this for our clients today. What a coincidence!
New PR...3:59 rx

YES!!!
I was so happy when I heard about this. My relief from the guard tower told me about it. We're having a field trip to the gym with my whole squad this evening to do this, plus some guys from another platoon who I CF with regularly.

I can't wait for the looks we get at the gym :)
But first, must sleep...3...2....1.......zzzzz

I'm so DTF (down to fran).

My last Fran was about 6 weeks ago and was just under 7min. Damn this is gonna hurt !!!

Ryan! BBCF - Represent Ba Ba BABY!!! Sick photo broseph. Glad to have made your acquaintance!

Ack! Fran ...ive had the same exact time 2x!!! Time to get serious! #10 babe-a-licious - GET IT!! #29Mikey V- Im counting on you to scream so i can get er done ....w/out yacking so much like today LOL Goat&Pony show - hope you enjoyed the nut. cert! Cash&T - go get that Level 2 tomorrow!!

f*ck. i dont wanna do this again. LOL

WOD - 11/10/09

"Fran" - Rx'd - 4:15

This is the first attempt at Fran for me and I'm pleased with the time. I know I can better it though with a bit more work!

Did a 100k bike ride today. I'm going to pass on this...

7'50" @ 20kg

F/33/62kg

5:30 as rxd
joy!

1 month into Crossfit...can't wait until I'm 1 year in:

11:29 - As Rx'd (Thrusters mostly in sets of 3)

Need...more...power!!!

Last time I got 4.01 with thrusters scaled to 65lbs. Any advice as to whether I should stick with that weight or go for rx'd?

36M/74"/215

1st FRAN as Rx'd: 7:42. Still recovering from the ABOT triathalon two days ago. Shooting for sub 6:00 next time.

19M/178cm/141 lb

4:20 Rx'd

New PR

Hi everyone, I have recently become addicted to crossfit, started about 3 months ago. I have an extremely dumb question to ask, so...if you dont want to read a dumb question skip to the next posting:
I do what ever the mainpage says for my workouts and for today (my birthday by the way) it says to do fran, under that it says
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

here is the dumb question:
is that three rounds of 21-15 and 9 or is the 21-15 and 9 the three seperate rounds? I have been looking at the times and dont think that it is possible to do that three seperate times, so therefor i am sure it is a dumb question.
Thanks in Advance

#71 cavscout_dan

21-15-9 are the 3 rounds.
Not 3 rounds of 21-15-9.

Goodluck.

41/m/176cm/73kg

As rx'd

5:43 PR by more than minute! (last time 6:48)

For the first time I could do the 21 thrusters of round one unbroken (round two 8/7, round three 5/4). Pull-ups unbroken. Last time 16/5, 6/5/4, 5/4. Looks like every break on the thrusters adds about thirty seconds to my time. All rounds unbroken should result in a 5 minute Fran.

Started this crosssfit stuff nearly a week ago now and it seems I look forward to the wo when I see it but straight after it I no longer look forward to reading the next wo or doing it. I can't string together more than 5 pull ups in a row so that is my weakness so I can definitely improve what I feel was a solid time although I am well and truly spent.
27m 6'0 205lbs (93kg)
3:50.2 as rxd

Man, I thought my new PR of 5:46 was good. But, some of the scores on here put me to shame. I guess I still got alot of work to go. But, hey in Crossfit, there is always room for improvement

5:22

1st Fran: 6:52.

I should've read the comments first. No way could I do it in those times, probably because I did 3 rounds of 21-15-9 instead of the intended 21-15-9 once.

I used lighter weight and was 21 pull-ups (miscounted) shy in just under 30 mins though. I'm gonna hurt tomorrow! I thought I was gonna explode, but still haven't met Pukey. must...try...harder!!!

6:55

m/44/185

4:12

#46....Hell yeah Ryan should be coaching crossfitters all day! Now Jeremy get off the computer and go enjoy your time in Jamaica!!!

26/m/5'11"/207

3:33 5 seconds slower than PR

WOD 'Fran' as rx'd...@ alt 2200m

Charlie 3m27s (it only hurts about 5 min after you finish!!!)

WOD 'Fran' as rx'd...@ alt 2200m

Charlie 3m27s

I'm calling it...1,000 posts today. Why is it that Fran gets a ridiculous following, but the 5k was generally blown off by the community and made into an extra rest day? I'm not the only one thinking this, I'm convinced.

Nothing like Franeumonia on an early sunday morning

Bad timing...have a 25mi hilly MTB race today. Fran and I have a date tomorrow.

3:59 as Rx'd new PR!

definite potential for a 3:30 time. about a 20 foot distance between bar and pull ups and with a better pull up bar that I can hold onto with my hands instead of my finger tips...definitely going to be faster.

Lil' Pony!,

Yep that was me with the finger comment and the black T-shirt. I am very sorry that we did not get to meet and talk. I have so often read your posts and Goat's as well.

I have to play Army the weekend of the NJ KB Cert; I so wanted to go to that one! I will be at Olympic Cert at WP in December, will you guys be there? Man, look forward to opportunity to meet and talk.

4:12 rx'd

did whole workout unbroken. Took more deep breathes between reps to rest.

PR is 3:47 with broken thrusters and pullups so I have lots of work to do.

male/46yrs/165lbs

4:36 as rx'd

Not my best effort this morning by a longshot. This needs some work!

13:28

#82 John,

Spot-on, brother. You called it. From this old endurance athlete and triathlete convert, time to wave the BS flag!

Just did Fran.

Oct 11 09:05 PR

previous PR
Sept 5 12:30

The very first benchmark Fran

Aug 5 14:37

So after 3 months of the Frat paleo challenge my Fran time has improved by 5:32. That is pretty cool. My deadlift has improved from 345-375. My Body Fat dropped from about 22% to about 12% in the first 2 months and has stayed the same for the last month.

Here is a link to the pics to prove it

http://www.facebook.com/home.php?ref=home#/album.php?aid=303390&id=769910276
(WFS I am in my underwear though)

Here is a link to the Frat Paleo Challenge Blog if you want to come check it out and join in on the fun.

http://crossfiteclipse.typepad.com/the-frat-paleo-challenge/ (wfs)

PROPS TO THE FRAT and of coarse Herm for putting this all together.

Thank you Crossfit

Fran scaled to 77lbs thrusters.
Time=4.26
Last time=4.01 with 65lb thrusters

Bit disappointed as I wanted sub 4 even with the weight increase. Still there's always next time!

Been CF now for only like 2 weeks, first Fran ever....been warned....

12:15

not bad but I know I could do better.. my pullups need work. but for a Newbie at CF I'm pretty damn happy....

Fran, as rx'd. 3:38 (pr).
I wanted this for video, but only until my camera crapped out at the 2:30 mark. What a bummer.

John Y. - The exact point you made has been a debate/complaint on here for the 4 years I've been calling this place home. People don't like to run. I think if you pay attention, though, you'll see that people are also "cheating" on CF and running on other days and probably feel less compelled to do a 5K. Likely doesn't seem intense enough (unless you suck at running as much as I do).

Man, does this WoD feel lousy when you're doing it.

#82...i think the 'attention' Fran gets is due to it having become a bit of a poster child of CF (in my opinion!)...like the 100m sprint in track and field meets i guess, there will always be one event that captures more peoples interest...the 5K run, well, ho hum, i mean i did do it, but for me its like watching paint dry....boring!

maybe its the power output of Fran...there was an article in the journal some time ago, indicating no other WOD creates the same power output as Fran...

maybe its because a 'pure' runner will always kick the arse of a crossfitter in a 5K event, whereas Fran is a better indicator of 'overall' fitness??

Fran gets more posts and more excitement than a 5k for one simple reason-
Its more exciting! Still it isn't more important. Just ask those who struggled during the first event at the Games. I never skip a 5k but I rather do it on a day when I know I can't make it to my box or another gym. If its raining here in Virginia Beach I can run it on a nice sunny day and do something else. Bottom line is unless you are a competitive runner Fran is always going to generate more excitement throughout the community. Almost all athletes run. Even bodybuilders go for a nice leisurely jog from time to time, but FRAN is something unique to crossfitters. It represents what we are all about! Lastly Fran will make a 5k easier for most but running a 5k will not stimulate much of an improvement on your FRAN time.

1st time w/ Fran... 8 days into crossfit. 9:30

bw 165

7:58

+ 24 lb weight vest (and dislocated toe)

65 lb thrusters
7:29

as rx'd:

5:50

WAY off the PR

M/44/6'0"/180
As Rx'd
8:57
personal best by over 30 seconds!

FRAN..OMG OMG!
30/160lbs/5'6"
last time 3:02

this time... 2:51

rx'd of course..

57/201/70"

"Fran" as rx'd

4:50

m/24/175

6:09(PR) as rx'd
my relationship with thrusters have improved from sworn enemy to respected adversay after all the thrusters recently.

35/6'2/190

As rx'd
3:22
New PR and also performed all exercises
correctly this time. Last time I did not fully
extend my arms on the pullups. I will beat 3 min
next time.

m/49/5'7"/170

As Rx'd

5:05

M/27/6'/332

9:15 assisted pullups. Legs supported by a tractor tire.

1st week of CrossFit down. Feelin great.

85 pound thrusters

12 minutes

Fran

as rx'd

2:26 (video)

Frist Fran!
As rx'd - 8:15, thrusters kill me.

AS RX'd in crappy SATS gym with those Technogym Pull up bars that are just crap.

Time: 6:06

time: 7.46

first time with fran.

i have been doing crossfit since july of this year. i love it and am totally addicted to it. thank you

M/34/5'4"/142

Rx'd

5::24(PR)

M/6'1''/193.

4:29 Way off PR of 3:13.

Sunday musings...

1) Full house. "Lovely Daughter" is home for a quick visit; brought along "child #5" with her. Lil'Bingo has 2 buddies overnight. House is full and warm.

2) Dog whisperer. Seriously? Mine must speak a different dialect, at least when there's a squirrel around.

3) Tolerance. "Tolerance is a failure to respond" (Downing, NYT 10/4/09). I disagree. Tolerance is a choice not to respond. At least for a Crossfitter. Downing conflates tolerance, the willing dismissal of discomfort, with capitulation, the surrender to discomfort. At some point each one of us eventually capitulates, for no one among us is immune to all discomfort.

"...if you don't respond, what makes you know you are alive?" Well, it is in the knowing that you have CHOSEN not to respond that proves that you are alive. Even more so, that you have chosen a way of living in which you accept discomfort as the fire that forges the steel.

4) Demo. Lisbeth Darsh: "Make your life a demo movement." How good is that little nugget?! We will doubtless see many videos posted today as it is a "Fran" day. They will be followed by comments about the form demonstrated on the videos, especially if someone knocks out a sub-2:15 "Fran". We will hear innumerable comments about proper form and virtuosity, with responses noting intensity and training benefit.

Coach has recently talked much about the "transferance" of the Crossfit effect, how there is more life benefit gained from doing Crossfit than simply the fitness benefit. I've talked about the mental benefit that comes from willingly choosing to suffer, how one can move the milepost, so to speak, where one can no longer tolerate whatever unpleasantness is extant.

But Coach has also talked about the importance of virtuosity. That better form eventually translates into faster times and larger loads and therefore greater fitness. The "demo movement" at a cert is meant to be the ultimate expression of the movement at hand; it's the example of what we are aiming for, for in achieving that standard we maximize our potential output.

"Make your life a demo movement" is one more example of the transferance of Crossfit principle to non-physical aspects of our lives. While we may not always achieve perfect form in either our pull-ups or our decision-making, the habit of seeking to achieve each because we know that such an achievement will result in a superior outcome, can be built in the gym while doing the WOD.

The additional effort necessary to achieve virtuosity in the WOD while simultaneously willingly accepting, SEEKING, the discomfort that goes along with that effort naturally translates to the street.

Lisbeth Darsh: "Make your life a demo movement."

I'll see you next week...

first meeting with Fran

as rx'd Time: 5.52

Thrusters felt good, struggled with pull-ups after round one, really intense workout in short space of time. Room for improvement and looking forward to the next encounter with Fran.

First time bedding Fran since about a year ago.
4:58 (pr) last best had been just under 6 min.

No steady XF since before May.

Thrusters done all the way down but weight was across the shoulders, no in front. Pull-ups on rings.

as rx'd:

5:33 (pr by 2:35!)

4:08 pr by about 2:30
set of 21 unbroken
10 and 5 on thrusters and broken pu
unbroken thrusters 6 and 3 on up

as rx'd: 9.40

Working on butterfly kip. There is allot of room to get better. I LOVE FRAN!!!!

Extra work. More practice on Butterfly kip!!!!
25 walking lunges, 20 double unders,3 burpess, 90 sec plank, 5o swiss ball crunches,5 sets 15,13,12,9,7 with 30,35,35,35,40lb dunbell alt curl.

43m/6'2"/215 CF Birthday 3/08

Looked so forward to this one, even after the 5k

3:00 flat

1 min improvement,go crossfit!!!

M/39/178lbs (1 year crossfitting)
As rx'd 6:07 PR
29 sec off previous PR since I've started Zone
8-17-09 6:36
7-5-08 10:17

9:25, previous time was 15:00

6:14 huge PR(9:43 last).

Finally able to do the kipping pullups and what a difference it makes. Still sucking big wind but felt good.

9:11 as rxd this was not as good as pr. up 18 seconds. There was a lot of pain in the elbows trying to hold the correct position couldn't keep proper form for too long causing interupted sets.

24/m/175

as rx'd

PR 4:05 --> last one was 6:42

YES FRAN...
i do this every sunday morning
here it is

my PR is 2:06

today im shooting for the sub 2 mark
--------------------------------------

fran gets so much attention because the movements are basic enough that anyone can attempt it

everyone knows what an elite time is

and everyone knows what their real time is

i wouldnt be surprised if half the times on this particular day are completely made up

i think im in pretty freakishly good shape
i ran my 5k in just under 20 minutes

i can do 20 STATIC pullups

i can PRESS 95lbs for at least 21 reps

and i can squat 225 for 10 reps A$$ 2 GRASS

my fran time is sub 5

thats right SUB 5

not sub 3
not sub 4
SUB 5

as in around 445

some are capable of demolishing me yes
but i would venture to say half the sub 4 times and 3/4 the sub 3 times are mythical

07:35

first time as rx'd:

7:29. Was shooting for sub 6, but clearly not there yet - went 100% on this. Consider scaling to 85lbs next time?

I have a 40m ultra in feb, so I add more weight and running to the workouts:

135 lb thrusters, 25 lb deadhang pull-ups with .5 mile between each exercise in a set and 1 mile after each set.

after 8 mile run yesterday, my legs felt strong at the end considering....

41 min.

M/40/150
4:04 pr
No kipping pullups here full or go home......felt great gotta love xfit.......

3:50
first stop was 7 thrusters into second round
next time try for 9

M/23/83/183

8:37

Jumping pullups
55 lbs Thrusters

m/23/160/5'9"

2:13 as Rx'd

No breaks between sets. Looks like the extra daily burpees paid off.

New PR by 58 seconds! I am stoked.

First time with Fran

~17 minutes, 95# thrusters and jump pull-ups

fran

5:02 (pr)

PR 6:08
sub'd 2 45# DBs
21: 2:02
15: 2:41
9: 1:22
sets broken up a bit. 174/164

previous:

7/25/08 6:18
sub'd 2 45# DBs
21: 2:06
15: 2:43
9: 1:28

Before that (first Fran)8:28.

First Fran:
8:45

8:33 Yuck. :) Better next time.

As rx'd:

4:30

PR - 4:12

20 minutes later and I still feel like crap...

As Rx'd
3:35
New PR by 15 sec

As Rx'd
7:10

As rx'd

Myself 3:26
Roscoe 3:50

New PR hells yes,
Davis Mothon AFB Fire Dept, Tucson AZ
NEVER QUIT!!!!!

M/28/225/6'0"

Rx'd

3:27

CFWUx3 minus pull ups

65# thrusters, no rack
kipping pull ups

TIME: 3:39 PR

Tabata Double Unders after.

Great numbers being posted~congrats to all!

5:20

RESPECT THE FRAN!

Modified to:

21-15-9 reps of:

70 lb thrusters
assisted pullup machine

15:30

m/33/6'4"/215#

7:31 as rxd
Only the second set of thrusters was broken, set of 10 and then 5. Pullups were strict. Obviously the inability to kip is killing my Fran time. Can't find a bar that gives me any clearance to work on my kip.

34/F/5'10"/160

As Rx’d
65# thrusters; cleaned from the floor
4:00 PR

First round of thrusters and pull-ups unbroken. Broke up pull-ups A LOT after that; surprised I was able to PR by 16 seconds today. I will have to compare the videos from last time and today to see where the improvements were.

Why does Fran get such a response?

Many have explained the answers today

I read about Fran in the last Muscle and Fitness mag I ever read (may 05). Andy Petranek is quoted as saying "the only workout that strikes fear into my soul is Fran"..."it knocks me on my can for hours".

I am going out to my garage right now to storm "Fran" and teach her a lesson (LOL).

Thank you Coach G!

12-9-6
95# thrusters
Pull-ups (slight jump and negative)
7:34

as rx: 4:48 (-2:09)

Sweet Pic been there done that...Green Light Go Go GO...

m/38/76/205

5:40 pr

Thr 21, 10-5, 9
PU 14-7, 5-4-3-3, 4-3-2

Last time 8:45

Did Fran for the first time.

* 3 X CFWU (subbed PU with thinking about PU)
* WOD (6:39) subbed 70# Thrusters (heaviest I own All PU were Kipping.
* Finished with a 2.6 mile run in an embarrassing 21:10.

Ouch.

m/41/5'6"/145
scaled 65# thrusters
3:52

M49/6'2"/190
Took me 14 minutes - pitiful for you guys, but good for me.
All thrusters unbroken. PUs broken up a zillion times, but no jumping - strict pulls.

Comment to #128 - you are 6'4" 220 - no way should you scale down to 85 lb thrusters - I think you should be scaling up unless you're injured.

male
24/175/5'6''

PR: 4:26 as rxd

particularly happy considering my last pr was at sea level, a minute slower and not at 7500 ft like today's was.

Cheat night last night didn't help the lactate threshold.
As Rx'd 4:05

Not supposed to be pulling with this elbow, but hard to resist this one.

5:42 with blue band on pullups. Thrusters as Rx'd.

25/m/6'1"/170

Warmup: 3 rounds of 400m run, 50 push-ups, 15 dips + 15#, 15 back extensions + 15#

Subbed 35# DB thrusters.

6:34. Thrusters and pull-ups were both done 11/10, 8/7, 9 unbroken.

m/40/205/5'11"
As Rx'd
8:45

N 8:29
E 7:30

4:11. i freaking tied my last Fran time to the second. and i was sick. i'll break 4min next time.

subbed heavy fran 15,10,5 135# thruster, 45# weighted pullup

8:26

FitMom and LauraD - WICKED times ladies!! WOOT!

31/m/196

5:01 as rx'd.

m/29/5'11/168
rx 5:29, no pr as per the last few instances of Fran

PR 3:03 as rx'd. Last time was 4:16, just wanted
sub 4.

F/28/128

1st FRAN as rx'd.

Pretty slow: 13:02

M/42/5'9/178

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

95 pound Thrusters 21, 15, 9
Pullups 5 (+16 jumping), 3 (+12 jumping), 2 (+7 jumping)

tt 9:45

3:28 as rx'd

M/23/200

3:11 as rx'd.....huge PR. Then I did AMRAP in 8 min of 4 95 lb push press, 8 ring dips, 12 1.5 pood KB swings. 7 complete rounds plus 4 push press.

7:43 (PR)

4:11, at st. 5. PR is 3:47, this is actually much better than I thought I was gonna do after this summer.

CG E-City CrossFit
Leary(m/44/5'11/200):
4:51

Fran, I have missed you.

As rx'd.
5:39
PR

Rx'd 5:23
My first Fran was 10:02 in Feb.

#165~COOKIE~ thanks girl! Some day I hope to WOD along side you..would by a hoot!

Laura~super PR on your Fran!

My lungs are still on fire 4.5 hours later.

Time 7:18 First time ever doing Fran. Wanted to cry...lungs burning still...to tired to stretch....ouch!!!

3:46

ouch

29/m/185

4:10

PR by :40. Just chin over bar.

first fran
13:50

First time doing this WOD

4:39

106 thrusters
4:12 I love fran

75# Thrusters for 6 Reps
65# Thrusters for Remaining

11:10 (Gym)

f/41/135

I am a PUZZY.

as described 10:30...

i don't get it. i am getting winded really easily.

5:42, as RXed.

2 second PR. Not significant, but I'll take it. Took too long a break after 1st round. 1st round thrusters were really easy, didn't even get winded until the pull-ups (which were unusually tough).

23yo/M/158lbs

As rxd
4.52(PR)by 6 seconds

First time doing Fran.
75 lb thrusters
6:52

Fran

2:35 as RX. New PR by :55. Must be the bicep curls...

31/M/6'1"/205

CrossFit Forged.

6:39

3:17 as Rx'd (PR)
Previous PR was 4:00 in May.

So a great crossfit day. 4:45 Fran over 35 seconds faster than my last time. I am soooooo tired I cannot even explain it. It gets better I goy my first double under today for my warm-up. After I did one I knocked out 6 more. I could not do any consecutive yet but that is ok. Great crossfit day.

3:46 (PR) as Rx'd

rx'd

Met PUKIE today (shook his hand 3 x)

3:43 (pr by :02 seconds)- 90 reps/223 seconds

I...LOVE Fran

Wanted to congratulate Mat Lalonde and Bobbi Milsaps for completing their first solo CrossFit Nutrition Certification yesterday in Albany, NY. The feedback from attendees has been glowing.

Very proud of Mat & Bobbi's passion and enthusiasm for this topic as Nutrition forms the basis of the CrossFit approach to Fitness.

6:50 PR by 3 minutes

This would be on a day that I'm sick! Oh well, I guess I'll have to sub it in on a day when I'm feeling better.

Second week of CF, First Fran. Did it in about 10 minutes. plenty of room for improvement. Would have been a little quicker but I cracked my chin on a thruster and took a chunk out of my tongue.

Can't wait to get another chance.

HI everyone,
I don't normally comment, but it strikes me that there are a lot of people asking what a good time for FRAN is... In my opinion, a good time for FRAN is one where you "walk" away (read: collapse in a lump below the heave bar!) having finished it without holding back.

A piece of advice I was given by my swimming coach many years ago is that there is only one person you NEED to compete against: yourself. If you continue to give your all and come away with Personal bests, time doesn't matter, only that you are now better than you were!

But remember, the only place where success comes before work is in the dictionary!

5:35
Last time 4:18.

Last time 8:01
This time 4:44
yeehaw!
lungs on fire, and wrists on fire.
New goal: 3:55
HERM I hope the shoulders are holding up!

gassed hard. I'm a pretty damn lean 5'8" 160 and I just can't keep up with any of you. Not completely discouraged, I just have a long way to go.

I finished around 15:30 or so. My thrusters and front squats are hugely weak points for me. Pull ups are no concern of mine, but the thrusters just worked me over.

Looking for a big improvement next time.

13:40 as RX'd with 2 extra pullups and 1 extra thruster

14:07
slower but no subs

M/26/140/5'11"

As rx'd 4:45
last time on 2/13/09 6:54

last week my training partner and i got an itch for fran, but HE thought it was with 135lbs. 9:54 and 4 days later, here she was again, but with 95lbs. i felt strong but abused with 135lbs and felt i was cheating myself with only 95lbs. first FRAN as RX'd was 12:23 about six months ago. after combining CROSSFIT AND CROSSFIT ENDURANCE every day for the last 6 months the training has proven it self.

FRAN == 21-15-9/95LB THRUSTER/PULL-UPS

PR: 3:51

3rd time doing it.
7:32 w/ kipping PU. still sick with a cold. throat and lungs burning.

first 2x doing it was 9 min+

All four are as Rx'ed, 65# for the ladies.

F/16/5'8"/138
8:35
(PR)

M/16/5'11"/168
5:42
(PR)

F/51/5'6"/130
8:25
(PR)

M/50/5'11"/172
6:42

27/m/155lb/5'7

"Fran"
6:23 as Rx'd

loving the garage gym!

40kg

6:21

last time 6:11. pr remains 4:34. Only 8 months left in my acquisitions billet then its back to the warfighting business. Time to step it up.

First Fran. 5:30. Paced myself when I didn't need to. Stupid.

As Rx: 12:22

M/23/167/6'1

First Fran ever, did as rx'ed.

13:00

Those thrusters just killed me, my form is terrible. Pullups I did alright on, but my kip still needs a lot of work.

Thankfully a kind observer (who happens to be a lvl 1 cert) watched me and after i finished proceeded to show me everything I did wrong. I really think with that advice alone and a little practice, I could knock at least 3 min off my time if i did it again in 5 days.

26/m/5'7/210lbs

95lb Thrusters
Pullups
GHD situps
21,15,9.
in 6:35

Question: Should I be scaling up the thrusters? Do you guys gas on the thrusters? Am I just not pushing myself hard enough?

PR today...3:24...gonna up the weight on the thrusters next time...

6', 204

Fran in February 6:48 as rx'd

Fran today: 4:24

33% faster! Thanks Coach G!

7min16. rxd
Still don't know how to kip, slowed me down tremendously. Very painful! (esp forearms)

7min16. rxd
Still don't know how to kip, slowed me down tremendously. Very painful! (esp forearms)

7min16. rxd
Still don't know how to kip, slowed me down tremendously. Very painful! (esp forearms)

1st FRAN ever did as rx'd 7:48

M/22/201

2:31 rx'd

Subbed 40 lb dumbells.
5:39

Strict-pullups, 75 lbs.
15:40.

Should I go lighter in weight next time?

27m/220/6'4

did fran last week at lvl 1 cert 7:48 PR

did Grace today 5:39 - PR!

m/34/175 as prescribed 9:51.....whole thing with body armor.....ran to the gym 1.2 miles before Fran (in body armor) and ran back from the gym after Fran (in body armor)......

32/M/5'8"/175
Rx 3:08 PR

M/47/66"/135

Scaled to 80lbs:

6:45

President and CEO of Fran Haters Society...

M/48/6' 3"/195

my first Fran
8.33 as rx'd

#229

You're a brute. Now go do push-ups. :)

As Rx'd

6:41

hey everyone,
I'm a crossfit noob and I had a question about the thrusters. It says to use 95lb, so does this mean use a barbell and not dumbells? I would check the video but it is not working on my computer.And if I use a barbell what should my grip be?

m/32/5'9"/170

6:04 (PR by 8 secs)

31/m/5'10"/210

as rx'd

6:08 (pr)

Ran to jungle gym in City Park, did Fran subbing burpees in place of thrusters, 5:31. Total of 5k running including warmup and warmdown.

as rx'ed 4:35

PR by 38 Seconds.

Goat: Fran as RXed
11:09 PR (13:??)

Pony: DB Fran- 30# DB cleaned from floor
knee in Band PUs
09:16 PR (10:30)

(Goat) Despite only working out nine times in the last five weeks I continue to progress. Matt Lalonde at the nutrition cert tells me that the way I look, feel, and perform is 80% nutrition and 20% training. Pony tells me it's 50% nutrition, 30% her coaching, and 20% training. Considering the lack of effort on my part I am willing to give her the other 20% too.

(Pony) I am thinking that I may add in an extra rest day per week. It seems the days that I have missed have not hurt me at all, and may be contributing to my performance (and all my extra snoozing too- 11 hrs last night- sleeping with my goofy Felix Unger sleep mask). I have to admit I have brief flashes of fear during WODs, including today, where I feel scared about pushing it. I don't want repeat rhabdo. My kidneys are still not back to normal, have to see a nephrologist later in the week.

Laura De Marco, FitMom, JulieParisien- you ladies keep my chin up, keep me dreaming. Thanks

Kathleen, cookie,in8girl- Rock this girl, ladies! :)

4:10 as RX'd. Beat prev. PR by :37. I was gonna do a 10k jog/run...now I don't know.
Happy Thanksgiving, Canadians!

5:20 as Rx'd but with a few ugly incomplete thrusters. Will clean it up and be faster next time around. PR by two minutes.

4:29

I'm sure this beats my last time. I'm dying. Video taped it with my two boys so I had to push myself a little harder.

Quinton 2:29
Jude 2:40

Hi kids,

Male/145lbs/5'7/26

Fran: 4:40

8:18 as rx'd (pr by 4:37)

First round of thruster unbroken (most unbroken before this was 10 or 11). This wod will give me confidence next time around as doing that first set of thrusters unbroken seemed impossible to me.

Missed this WOD last time around due to tweaked lower back. Last Fran was in Dec. 08.

This destroyed...
Did it with a 45lb barbell no weight, first time doing thrusters and had to take breaks during the sets.

Finished in 8:22, 45lb

M/49/151/1-1-06

As Rx'd

7:17 (PR is 6:22)

Gotta get back on the strength train I guess. Relegated to 3's after the round of 21.

Did wod as rxd
Working with a bad shoulder so done in 10:50
But had to save the "kittys"

As Rx'd

(First Fran as Rx'd)

9:50

My mind gave out before my body did. All my sets were broken even though I feel I could probably have done the first and definitely the last set in one shot.

This is what I love about CF. Constantly challenge yourself, find your weaknesses and work on them.

12-9-6 w/95# 4:57 (old 11:54)
12-9-6 w/45# 4:37 Kelli

29/F/100 lbs

Majorly out of shape right now... Scaled Fran drastically...

Thrusters - 45 lbs. 12,9,6 (fairly easy)
Pull-ups - Jumping 21, 15, 9 (so, so hard for me)

Time: 8:14 (Ugh)
Jello Arms

As rx'd 7:05, 1 sec off pr.

First time ever able to do 21 95lb thrusters in a row.

SUB 110# pd (t)

9:04
previous 9:50

Second chance at Fran for me. First was back in February at the cert in Okinawa. We were given 10 minutes to finish. I scaled down to 75 lbs and couldn't make the time.

9:27 rx'd

Today I almost met pukie for the first time too. I felt like I had a cold and could taste blood in the back of my throat at the finish I hope I show better improvement when we me her again.

Next time 15-12-9

8:48 w/ deadhang pullups.

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/27/6'2"/215

Rx'd 4:57 PR

Previous time 6:30

M/41/180

As rx'd:

5:28

Well short of my PR at 4:47 but not bad considering the colds and flus the family has been sharing around this past week or two.

Happy Canadian Thanksgiving everyone!

More better faster

as rx'd: 5:35 new PB

Drea, f/5'3/114/34

scaled: 15,12,9 with 33lb thrusters:

5:00

Been pretty lazy bout the workouts lately, but "Fran" sure knows how to put you in ur place. God that hurt!

5'48" rx'd

I really enjoy the power output sprints - so short, so brutal. Love to push the anaerobic limit; am I wrong?

3:43 - puked - still feeling it 2.5 hrs later.

m/46/150 - Sorry for double post

#29 Mikey V - Yeah buddy!

as Rx'ed 6:12.

#256
4 sets of arm routine?
bicep curls and tricep pulldowns?

Oh well, everyone has their own goals. Good time on "Fran" by the way.

42/m/160
4:28

3rds CFWU

as rx'd 8:54
1:30 off PR

legs were beat from running yesterday and playing flag football earlier in the day...

F/28/5"8"/132

7:36
scaled to 65#

WOW!!! First time and can't believe it was less than 10min

3:24 (PR) next time under 3.

22/M/6'/165

WOD as RX'd
M/165/38

6:43 Great Workout
last time was 7:35

did
14 + 7 in round for round one breakouts
then 10 + 5 for round 2 breakouts
then all 9 for round three.

First Fran
34/M/190

10 minutes.... but honestly, I'm just happy I got thru it.
Legs were burning after I did a 5K yesterday.

First full week on CF and I can feel every muscle in my body.
Fran was tough. I didn't go for time as much as I wanted to get the technique correct...especially since I'm still working out at Golds and not a CF facility.

slow as a fat turkey today.
Went way off the zone last night.

Turkey, Gravy, Buns, Butter, Pie, Mash Potatoes etc.

Last time 6:39 - today 7:14
A little out of shape the past two weeks. No more long distance runs for a while.

scaled to 65#

first time ever kipping pullups with NO Band! so excited. couldn't do all at once, but did it...feels great

10:59

Fran is one of the most popular workouts to log and chart inside logsitall.com - lots of good data.
Age bracKets etc loaded in http://www.logsitall.com/ranking

bill

Subbed 95 lb thrusters with 50lb dumbell thrusters.. Otherwise rxd 8'46s
28/m/224 (@6'6)

m/20/5'9"/173

4:39

1:11 pr compared to 5:50 last time!

3:19 as rx'ed (pr)

m/45/175

as rx'd

4:46

last time 4:26. slow on pull ups.

I just realized i did this workout wrong! I saw 3 rounds so I did 21-15-9...3 times! Now I understand why it took me so long and I thought it was ridiculous! How bad is it I did it wrong??

Fitmom: Great picture of you on the Affiliate link. Definitely lookin' fit!

As RX'd: 3:53

Round times: 1:15, 1:32, 1:05. Shoulders burnt out after first round thrusters, PUs unbroken.

M/22/6'2/160

9:20

so sad :(

As Rx'd 3:52 PR by about 5 seconds, was hoping for lower, but 2 things became abundantly clear today:
1. That improving from sub 4 minute fran to a sub 3 will be much harder than improving from a 9+ to a sub 4.

2. Simply having unbroken thrusters and quick pullups is not sufficient to break 3 minutes, I have to do the thrusters like they're air squats fast.

37/m/185/6'
1 mile at 8:30
Fran at 4:38
Then non CF arms (bis/tris)

27/f/145/5'01"
Half mile
Fran (65 pounds) at 7:26
- she was not feeling well today

The infamous Fran, we meet at last.
My time, and my stopwatch didn't turn on right, so I made it through a set of 10 then & pullups before noticing.

So, I finished at 8:38 on my clock, which is likely closer to 10:38.

BG: 16:06 as RX'd

C: Fastidiously getting un-sick.

Hoot, hoot, hoot.

m.23.175

rx'd

not my best showing.

6:06 Hung

M/37/6'5"/205

5:22 - Had to sub jumping pull-ups

10:00 as Rxed

m/26/177/5'11''

first fran, 6:19, wanted a 4 at least, first set of pu's and thrusters unbroken, second set of thrusters was in two sets, last one unbroken, last two sets of pullups broken into two sets, man it was tough, kept having to take some breathing breaks between exercises, played on rings after

as rx'd

4:30

6:24 (PR by 1:30)

8:31 (80#)

m/30/5'10/210

As rx'd:
6:17 PR by 17 seconds

My PR is 00:22:25.9
"Fran"

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

Post time
80lbs,70lbs,40lbs

My PR is 00:22:25.9
"Fran"

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

Post time
80lbs,70lbs,40lbs

Question: I weigh 230lbs. I have decent strength (Can do 12+ strict pullups and have done 500+in back squat and deadlift in raw pling competition in past) but man these workouts kick my ass.

I read that I should be using MORE weight on these to factor for the fact that I outweigh the average crossfitter.

What about on a workout like this?

30yo, 5'11", 175lbs

6:55

I pushed myself, but still short of my best time of 6:41. Finding it hard to type right now.

Holy Crap Jared...3 Fran's back to back...why r u not in the ER?...too bad tomorrow is not a rest day huh?

About 30 minutes. 45lb Thrusters and Heavily assisted pull ups with assisted pullup machine. It is incredible that people did this as Rx'd, let alone so quickly. Crossfit is definitely something to work up to.

As Rx'd
10:23
Still need to work on metcons big time. Blackhawks home opener last night didn't help

#293
As rx'd if CF kickin you ass already. I'm sure there are better qualified responders on here though.

first time doing Fran, as rx'd for my body weight (60lb thrusters)

5:38

M/40/191

As RX'd
3:52 (PR)
met pukie

38M/5'10"/166#

W/U: jump rope, 100 single-unders + 50 double-unders; 17 ROM exercises; 135# thrusters, 1x3.

As Rx: 5:01.

Off PR (3:01) by 2:00. Thrusters to 20# Dynamax ball (below parallel); strict pull-ups.

Doing Fran while sick is not a lot of fun. Still, thrusters seemed strong. It was the pull-ups after R2 that killed my time. I think I may take it easy on the next several WODs until I recover.

rx'd

back-grip pullups

4:51 pr by almost 2 mins

thx coach...

just getting back into CF after rehabbing a tear in my right shoulder. subbed 30# DBs for thrusters.
5:22

What size and type of ball are you supposed to stand over when doing thrusters?

Is it just a 20 lb. med. ball? If so, what is the typical diameter of one?

Thanks

Love the crossfit community, " I tasted blood in the back of my throat, Hope I have a better showing next time I meet her". Classic. Great motivation

Rx'd with women's weight 11:57.
Last time was 12:20.

34/m/175

as rx'd 5:35

Since opening the new box we eat, sleep and drink it. Mr. Jakers has not invited me to our gym to work out together since we opened it. (he may be scared to do so) After the shock of the invite wore off I pulled myself out of bed and joined him for a "Fran" date!

Today is my only day off after working 6 days straight and I weaseled my way to 45#Thrusters and Band Pull Ups
6:15

I caught my breath stood up looked over at Jakers and said "I think I could have added more weight, wow I guess I'm stronger than I thought." Smart man Jakers is, he knew better than to comment!

as Rx'd-
it is embarrassing, but I got a 12:39....

In my defense, it was my first shot at Fran. I suck at thrusters, too. Only give myself room for improvement!

26/m/5'11"/185
as rx'd
6:03(PR by 37sec)
Happy with PR but I think I can definitely go faster. I think this one messes me up mentally because I want a 3min time so bad. I also think I worry too much about form. If it breaks down even slightly I take a quick break.

Hands torn from Friday's WOD.

15-12-9
Thruster 135#
Deadhang Pullup
7:31

The round of 15 took me 1:34. The rest of the workout, 6:27 (mostly deadhangs that slowed me down.) Does anyone have some spare muscular lying around? I'll trade some upperbody pressing strength for it.

Practiced handstands after, starting to approach something remotely resembling base competence.

That Ryan M is a real stud! He is missed back in Va Beach. Geat pic. Thats my job as well!!!!

1st time for Fran 8:13 as rx-ed.

Happy to report a new PR.
I thought in my head if I could get around 5 it would be pretty cool. Last pull up I yelled time then dropped to the floor and was happy to hear 5:04! It's a 29 sec PR, I couldn't be happier! All Rx'd

:)

wu x 3 x 10: dip, be, squat, push, sit

6:06 PR (6:45 last time)

3:59 as rx'd. PR by 5 seconds

First time with "FRAN", 9:40.

37/m/5'10"/225#

As rx'ed:
4:08. Missed a pr by 5 seconds. Crap.

m/29/5'8"/155

5:10 (PR)

Well I was on track to a PR, but I didn't realize I bumped the button on my watch. Next time I'll have someone time for me.

M/28/5'9"/150

As rx'd 3:35

Garage was too cold, bar and pullup bar were cold.
6:28

21 95# thruster 1:16
21 pullup :34
15 thruster 2:27
15 pullup :25
9 thruster 1:26
9 pullups :17

Thruster really broke down after rd 1. Oh well, on my way back towards my pr, only off by 2:30

As RX'd

14:24

Fairly hungover.

Woo-hoo ..! Under three mins ...!

... For the round of 15!

... With 35.5kg/78lb on the bar!

Not sure of total time as I was tracking using my iPhone Crossfit app when someone sent me an SMS which reset the stop-watch at the end of the round of 21.

Whoever makes the Crossfit iPhone app - can we have a fix for that ...!?

I'm guessing just over 8 mins total.

My 5-yo son and I competed in a 5K event together yesterday. We were home in 35 mins! Go Monte Go!

Wow.. disappointed in myself, kind of.. I thought I was stronger than this:

Started Fran as px'd but after 9 thrusters, dropped weight to 85#, then after 2 more, dropped it to 75#... Maybe it just wasn't a good day. Worked 12 hour night shift last night and slept for 6, then went to the gym pretty much as soon as I woke up.. Maybe that's part of why I didn't perform well, but I don't like to make excuses...

Final time was 11:58.

That includes dropping the weights off twice in the first round of thrusters. The good thing was my form on the thrusters. Happy with that after watching as many Fran videos as possible online yesterday! I'm starting to get the theory behind the movements.

Also, no kipping pull-ups yet..

Well, it's gonna take a while until I catch up.

Scaled thrusters @ 50 lbs
Made an attempt at kipping pullups - but with poor form I'm sure.
Total time: 10:00

D
@ 29's
as rx'd 9:17
21 -3:40
15 -7:00
9 -9:17

last time scaled to 65# and jumping pull-ups
@ 9:31

as rx'd

6:48

as rx'd

6:48

10:48 with two 40lb dumbbells

Too nice to be in the gym, hit the trails on a mountain bike

My 9 year old daughter, Rielly took on Fran today too:

15# bar
all kipping-chin over bar pull ups!

TIME: 6:08

ANIMAL!

Mark: OPT WODs

Theresa: 9:33 as rx'd (previous effort as rx'd was 10:41 - making improvements)Yesterday attempted 5/10/15...45/50/45...15/10/5 of DUs Made it easily through all sets up to 50, then...20 tries to complete 50 in a row before throwing in the towel(> 22 min). As rx'd = 500 DU as I kept at it = 731.

M/41/5'7"/150

80# trusters, no kipping yet

16:06
Time seems terrible. Should probably lower the weight a bit more.

Very excited to say that a local 24 hour fitness has a oly platform and bumper plates. Score.

6:41 down from 8:36 ZONE FTW!

31yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.
Handstand push ups against wall to 6” stack x 6,4
Thruster 45lbs x 5-5 65lbs x 5 85lbs x 3 95lbs x 2.

As rx’d: 6:28 PR
Foam roll after
Compared to 090213: 6:51 PR

As RX'd 7 minutes

Male 155 5'6" 37

11:50 65#

as rx'd - 8:35 - worst wod in months - I was terrible

Half intensity cycle 20 minutes
m/52/215

m/40/170/5'10"

Not as rx'd 5:43

First date with Fran. Kind of... subbed 80lb's of DB's for thrusters

I am pretty sure I hacked up part of my lungs after this workout. I am still feeling strange and it has been almost 20 minutes. WOW.

Pilates routine to warm up.

Fran (puppy scaling) -- 4:45

Fran at puppy scaling is 5 sets of 9 reps
thruster with a rock
beginners ring pullups

M/35/185
3:02
Big PR
Came off bar on 12 of 15
And 7 of 9

m/19/6'1"/172

as rx'd, 7:11

first Fran, i'm a little disappointed in how i did. better next time!

-65# thruster (head "through window" on all)
-pullups with blue band (knee it band) chin over bar on all

5:26

Next time I'll ditch the band :)

As rx - 10:08 PR by over 4 min!

3:58 (pr)! Super happy with this, never woulda happened without CrossFit Strength Bias and doing heavy thrusters and squats and overhead work.
All thrusters unbroken (finally), but kinda slow (compared to fast times). 15 pullups were broken.
Completed after 3x3 deadlifts and 15-12-9 deadlifts.
Next time keep thruster bar in same room and try for
butterfly kip.

as Rx'd

4:27

7.12 as Rx'd

20/m/5'11"/163

M/42/5'11"/180

As rx'd

9:32(PR) (Previous PR--10:16)

as Rx'd -- 4:08

PR Big Time!!! Only the second time I've done Fran... that's right, in over a year of crossfitting I've only done Fran twice... for shame :( First time I did it was about a month and a half ago, and did it in 5:43. This time around I did all the thrusters without putting the barbell down. Yay crossfit!

3:53. New pr for sure, but can't remember previous time. I'll have to look. All pullups unbroken. 21 thrusters rd 1, 9/6 in second. 9 in 3rd. Cost me some time. Next time going for sub 3:30!

As Rx'd, 7:40.

Last time used 85# Thruster and a much faster time, but I was happy to complete the WOD heavier even if a little slower. Form is improving and getting stronger!

Semper FI!

21, 15, 9:
95lb thruster (21)(8,7)(9)
butterfly pullups (21)(9,6)(9)

had to break up thrusters because shoulders were burning, couldn't push through it

had to break up pullups because forearms/grip was going

felt pretty sick afterwards, had to take 20 min nap in mat room

3:33 10/11/2009
4:48 02/20/2009
5:51 02/17/2009
6:31 02/12/2009
9:28 12/02/2008
9:30 09/16/2008

as rx 4:55 (first fran)

give FRAN a spoon so she can eat my a##

family workout:
Fran
thrusters & pullups, 21-15-9
dad/30/5'9"/210 - as rx'd - 4:47
mom/30/5'8"/128 - (sub'd 25lbs, 12-9-6) - 2:45
son/9/4'9"/92 - same - 2:23
daughter/7/4'2"/54 - (sub'd dowel, 12-9-6) - 2:25

39/m/190
as rx'd

3:32

13:00 first time as rx'd

1st time

as rx'd

4:28

Rx'd.
4:46

M/35/190/6'2"

6:35 (8:05 last time) PR by 1:30

45 min cardio
wod as rx'd

round 1 - clock was at 1:44 when finished
round 2 - thrusters - 6, 9
pullups - 15
clock was at 7:21 when finished
round 3 - total time - 12:12.50

Haven't done Fran in a long long time, so I though it would be an easy wod. ended up laying on the gym floor waiting for my heart to explode for about 10 minutes afterwards!! I love that feeling!

m/45/185/6'3

As Rx'd 6:04

Popped a goober of a cramp in my lower back on rd 2 thrusters. Had to set the bar down twice. Bad form I am told, keep leaning forward will break 6 and will shoot to break 5 next time. Very bummed.

M/39/196

As Rx'd: 3:43

7

Scaled to 15-9-6
65 pound Thruster
Pull-ups
7:35

Thruster # too low, going to go heavier next time.

Hardest way to catch your breath after Fran... read that tomorrow is Elizabeth! Today's Fran was brutal 7:30 about 2 mins. slower than last time. It was hard to do with a belly full of turkey at 8:30 at night. Just glad I did something today.

As rx'd:

5:47

f/29/5'5"/135
65 pound thrusters
7:59

m/32/5'11"/165
as rxed
9:00

was staying at hotel so subbed 100 burpees for time after WU and followed with 100 situps....12:47 for the burpees. was pretty wasted afterwards.

goal was under 4:00,

didn't make it, but as Rxed:
4:29, new PR. Last time was 5:47.

m/29/5'10"/195

Fran as Rx'd: 4:43 PR by 30sec.

Felt like I was going to die, I was breathing so hard. At the end I was dripping sweat, unable to speak, and barely able to move. I was still lightheaded as I drove home. Everything was really bright, probably due to an insane endorphin rush.

Did my 1st Fran about 1 1/2 years ago, and that was over 11min. Quite happy where I am now, and will be shooting for under 4:15 next time.

first time!
As rx'd!
7:45

i now know why everyone talked about her like they do!

Male 37 y/o, 149#, 68"

wod 13:02

as rxed: 7:23

WOD - 9:03 (abyssmal performance, PR in Feb. 6:53. Still smoked from Thursday's WOD, plus a full weekend of digging.)

7:05, PR by 20 seconds.

Met Pukie for the second time in two months.

As Rx'd: 3:43 (PR since its my first fran).

Still haven't caught my breath.

M/25/200#/6'1

m36/5'8"/170

as rx'd 6:08, first crossfit wod in 3 months!!! Good to be back

M/29yo/71/197
9:34

M/44/185/5'9"
5:19

Fran crushed me!

as rx'd

13:40

I haven't wanted to puke so bad in as long as i can remember.

MGySgt. USMC M/48/6'2"/205

Paid the price for going to college,missing WOD's, and not keeping a strict diet. No new PR today. Last time 9:15 and today was 9:17. Still I am pleased with the results. I took my boys out for another run earlier today in our dry riverbed and felt good knocking out sprints ranging from 100 yards out to about 440.

Before doing today's WOD I was talking with my family and told them I needed to tighten back up on my diet. Of course we were all laughing at the fact that I had eaten an entire pan of zuccini nut bread by myself and have another one on the kitchen counter. ha ha ha

Coach, HUGE respect and many Thanks.

OooRahh CrossFit

13:47

After a four hour drive home from the lake...that's my excuse

M/29/6'4"/205

Rx'd

6:14 pr (old pr 8:36)

Met pukie afterwards.

rx'd 5:15

Second "Fran" 6:00 min. Rx'd
Can do the thrusters unbroken for all sets but pull-ups are still tough! Hopefully all pull-ups unbroken next time. 3-2-1 GO!

as rx'd

3:58

M/34/165
3:44 as rx'd

9:52
Not a real strong effort, plus pukie stopped by for a moment afterwards.

M/40/5'6"/194

10:19

Scaled weight to 105#

M/25/154#/5'7"

As Rx'd

Time: 7:00

(PR by 5:50 - only second time with Fran, first time was a month in after I started [12/08] and I missed the one in between)

A local affliate had Fran as the WOD for 03/10/09 and I couldn't resist ripping into her :)

First time: 14:07 on 14/05/09 as Rx'd

Second time: 6:26 on 03/10/09 as Rx'd

Third time: 09:47 on 12/10/09 as Rx'd

If unhealthy choices on the weekend and different equiment used, can be used as excuses, I'll go with that then...

Jumping PUs.
PR 7:20
Today.....
Felt good this morning. Had another guy at the globo watching along. At the end I go to hit stop on my watch and noticed I didn't hit start properly. The other guy just looked at me and said, "You didn't did you? That looked exhausting!".... I sure did. Will be making up another Fran on Saturday.

7:31
pull ups were a surprising difficulty this time.

28/m/79kg

3:17 (PB)

Felt slow this morning so very happy (and surprised) to get such a huge PB (prev PB 5:12). Everything felt solid except for the last 2-3 thrusters in the 15 and 9 rounds which was really pushing to get it out.

9.15
C.E as well.

first time fran as rx´d: 9:58 min.

First time with Fran.......She hurts!!

As rx'd: 9 flat

As rx'd 7:10

as rx:

2:53

PR by 3 secs

As rx'd
2:45

Then a 6 hour structure fire. Now I'm ready for dinner.

As Rx'd
5:44

M/25/5'9"/185

"CFSB" Back Sqt. 3x5 WU 185x10, 205x5
225x5
245x5
255x5

5-10 min rest then...

"Fran" as Rx'd---Time: 8:37

1st time doing Fran, need some improvement.

DO WORK!!!

scaled to 30kg due to hernia.
3:38 not bad

Levi 9:00 Rx'd
Lisa 6:32 20kg, blue band
Mandy 5:49 10kg, blue band
Ben 4:52 Rx'd

M/32/6'3"/205

4:25 (PR)

Previous:
4:51
7:45

10:28 KAF

RX'd

9:08

M/45/165

7:50 as rx'ed
PR by 40 sec

30/m/66kg

As rx'd 7.10

3:17

assisted pullups
8:58

As rx'd: 4.09 (PR)

1st Fran....

Barbell w/no weight

4:20

Guess I need to add some pounds next time...hehe

Fran

21-15-9
65lb thrusters
pullups - assisted
6:43

46/m/71 kg
3xCFWU, reduced PU:s
Fran, as rx'd (first time, last one was with 40 kg thrusters).
Time 14:46, last time was 19:01

6:18

thrusters - 45lbs
pull-ups - 30 lbs assist

9:03

As Rx'd. 9:28

3:45

9:36

m/26/6'1"/206

First Fran, as Rx'd - 9:27

Had to wait until Monday morning (6 AM) to get it in. Rest and recover for 'Elizabeth' tonight at 5 PM.

Elizabeth
21-15-9
Power Clean – Dips
9 minutes 17 seconds – walked back and forth wrestling room to weight room

Did this one immediately following:
FRAN
21-15-9
Thrusters/pull ups
Used 85 lbs not 95lbs
11minutes flat

CFWU X 3 (no arms)

Pack scaling

4:05

21-15-9
65 pound thruster
Pull-ups

7:50 (PR, 1st time breaking 10 minutes)

First-time w/ FRAN

14:11

Had to bust down to 75#-65#-55# thrusters and jump pull ups after the first 2.

Ernest 39/5'1"/165

29/5'8"/195

21-15-9
65# Thrusters
Pullups
21@120# assisted
15/9@130# assisted

8:13

1st Fran and as Rx'd - 15:29, **shakes head** bright side is it can only get much better!
Had a late late late night on Saturday, which hurt my time I'm sure, back on track now.

3:50 rx'ed

m/165/35/68"

PR by 43 seconds. zone diet has really made a difference since beginning in June

5:55 PR!

It's so hard not to take breaks on "Fran". By the end of the first set of thrusters I couldn't even control my extremities. I beat my previous PR by 2 min! I'm going for sub 5 min next time this WOD comes up.

M/20/6'1"/200

First time..as Rx'd 7:40something
Not too impressed..a little hung over..Had first beer in over a month the night before..

F 5'7" 140lbs
CrossFitting for 10 months

Last Fran was in January (1 month in): 10:53 w/ 53lbs and jumping pull-ups

Did this morning in 11:29 with Rx'd weight and pull-ups

May have increased time but at least I'm doing it Rx'd!

YAY!!!

4:10
it has been to long since ive done fran
my last PR was 3:54
I hope that its only because I havent done fran for so long that my time dropped, and not because im 30 now.
did at station 1. 6am in the morning
kirk rangel
aka tito 187lbs 30yrs

M/47/170/5'10

4:18 rx'd

First time with Fran

Thrusters as Rx'd

70# assisted pull ups

12:45

6MIN with strict pullups, noticed all the post today compared to lack of post on 5K day! running sucks but it does fall under module domains.

30 yom, 185 lbs

3:56 (pr) as rx'd

as rx'd
6:14
old pr 3:35

3.04 terrible

65lbs
6:51 PR

24m/197

fran as:rx

3:17

F/33/125/5'2

Rx'd
75# Thrusters
Kipping pull-ups
10:57

8:15 as rx'd PR!

5:03 as Rx'd

9:43
PR by 3:21!

6:23 as Rx'd PR

21-15-9
95lb Thrusters
Dead Hang Pullups

10:00

9:20 65# thruster

First time doing fran. I had no idea how hard those PU's would be after the thrusters.

Crossfit totally redefines for me what fitness means!

m/23/5'8/175

Had to use 65lbs for thrusters because of a bad left shoulder.

4:22

33/m/165

as rx'd 4:57 (PR)

last time 5:27

#293-
Fran is more of a metcon rather than a strength workout, so your speed isn't limited by muscular failure--it's limited by your heart feeling like it's going to explode. 95lbs can do that just as good as anything else.

#304-
A med ball is a decent gauge for squat depth, but you're better off learning what full depth feels like rather than relying on a ball every time. For a short person a med ball may not be full ROM, whereas a tall guy might have to go far far below parallel to reach the ball. Have someone watch you and tell you when you've done a bad rep.

M/29/165

4:12 ( PR ) by 10 seconds. Why do i have to be so damn weak?

Three rounds, 12-9 and 6 reps, for time of:
65 pound Thruster
Pull-ups

08:55

11:19
25# dumbbells for thrusters
Gravitron PUs

(2nd WOD)

M 37 6/ 165#

rx'd
3:47

As prescribed:

3:04 (PR)

M/34/70/205

As Rx'd

Jad-4:45
Davey-8:39
Frank-8:11

M/23/190/5'10

5:48 as RX'd, about 18 seconds shy of a PR, sadly.

M/36/225/71"

2:51 "Kill!!"

rx'd

9;09

kind of a bust! thought I would do better

6:36...

8:49

First Fran... and she left me nautious.

Used 2x35# kettlebells for the thruster.

M/27/182cm/73kg

As Rx'ed: PR 6:43

Last time was in early August @ 8:55. Proud of a 2+ minute improvement in just a few weeks!

39m/6/190

3:12 pr by 0:01

m/42/165/6'

4:20--last time: 5:23

as Rx'd

12:41

forgot to start my watch until after the first 12 thrusters (they were unbroken) so I added 1 minute to my time.

7:34

3:17, been a long time since my last franny, :20 off PR

M/47/160

65 Lb Thrusters

6:20

My first Fran. Late post as I am a day behind.
As posted:
5:50
Do it quicker next time when I figure a way to warm up my wrists so that they dont hurt the first set.

m/29/5'8"/180

13:47 - subbed 40lb dumbells because that's all I had.

I felt like it was faster than before, but I was suprised to see that it's almost 3x slower than the average time. Bummer. It's the pullups that take time for me.

First time as Rx'd

8:35

Wrist still tender doing thrusters or anything overhead with same grip. Every round broken up except last 9 pullups. Have a feeling the past 2 days off Paleo contributed. None the less, gave it to Fran hard. Need to start incorporating thrusters into my warmup.

Happy Thanksgiving!

Go Navy!

6:54.2
scaled to 60# thrusters, jumping pull ups.

New Pr and our new gym record!

4:43

M/32/180/5'10

m/30/5'9/170

13:29

1st time with Fran

CFWUx3 (no PUs, dips)
5:10
In the garage at home

7:08 as rx'd

As rx'd 10:56.

Poor performance. Last time was ten minutes even. Lacking energy, motivation.

with 10 kg;against 50---8.30 mins

Pack scaling

3 rounds, 21-15-9 reps
65# thrusters
pullups

7:07

Used a 65# sandbag and feel that holding onto it was the hardest part of the workout. Not having a proper weight set is holding me back. Going to need to do something about that.

Rx'd, 5:17

Used 40# Dumbbells, squatted to a Dynamax:

4:22

PR with 95# bar = 4:42

3:44

6:04 as rx'd

As Rx'd: 21 minutes

M/26/152
12 Oct 09

M/63/196-"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
9:48 (eight seconds off PR)

4:30

7:59 as Rx'd

SSSSSSSSSSSSSSSSSSSSS

wod as rx'd

2:44

SSSSSSSSSSSSSSSSSSSSS

sub 30kg = 6min14sec

As rx'd

2:48 - Glad we made a video of this one to document.

PR by 18 seconds

First time with Fran:

5:05 as Rx.

Catch up day- As rx'd: 4:45
Was hoping for sub 4 min, but following Canadian Thanksgiving meal yesterday, first 19 hr fast, and little to eat today, I gassed after first round. Still beat previous time by about 1 1/2 mins, though.

Brought along a newbie who scaled down to 45# thrusters and halved the pull-ups. Jackson and I did as Rx'd.

Me-9:55
Jackson-17:48
Johnson-10:17

I always thought it was funny when people said they puked after Fran.
As rxd 5:13. First Date.

As rx'd - 6:23 (new PR by 16 secs)

Thought I could beat 6:00 but pullups slowed me down near the end. Came as close as I've ever come to meeting Pukie today...not enough to eat and was light-headed for a few minutes after.

BrandX Pack Scaling

9 rounds of:
5 Thrusters 95#
5 Pull-ups

081203 11:09
090213 8:34 PR
Today 10:11

Haven't done any high rep thrusters since my last attempt at fran, about a year ago. It showed. 6:50 vs 5:50 last time. Every set split, 15 and 6, 6 6 and 3, 5 and 4. Very painful. Will start doing some high rep thrusters a couple of times a week during the warm up.

2:44 as RxD

4 seconds slower than my PR... disappointed with this effort. I was on pace to break sub 2:30 but my grip failed twice during the last round of pull ups

as rx'd
7:16 pr

6:24 as rx'd. 13 seconds slower than last time. i had a case of food poisoning on friday so i might be a little weak, but i wasn't ashamed of the 6:24.

thrusters are my weak point. can't do them unbroken. the pullups are pretty easy now.

Josiah- 5:58 as rx'd PR! 21/21/9-6/2-2-6-5/9/5-4
I can do this unbroken I know I can.
Julie did this saturday-posted on the rest day.

10:29 rx'd first time for FRAN

Was I the only one who interpreted this workout to mean 3x Fran? It took me 28 minutes!

75#

6:44

sos

4:59 PR

Did the set of 21 pull-ups unbroken. All thrusters unbroken.

M/32/5'4"/142lbs
As RX'd
3:25 PR by :30

25/m/191

First time as rx'd

11:30 (PR, first as rx'd)

4th day back after 1.5m hiatus...little waiting for pullup bar, some kid stole my barbell on my last set. Aiming for 10min next time!!

3:31 pr by 3 whole seconds.

41/m/6'/192

subbed 2x 35 lb db for thrusters

3:28 (PR by over 2:00 with same sub)

M/41/6'/274
first time as RX'd 17:07

m/46/174
5:45 no pr

40# Thrusters
4 unassisted push-ups...rest assisted.

7:36

M/32/144lbs/5'5"

3:35 pr by 30 seconds.

Rx'd

2:55 pr

Finally under 3 min!

m/42/154
13:04 (pr)

2:38 as rx'd (PR by 1:30!)

first time with rubber weights.

I guess the weekend off in the mountains helped. All sets ubbroken, but nearly fell over due to losing my balance on the last thruster.

(little victories)

later,
b
m/32/5'8-1/2"/167

rx'd
7:04 PR by 25sec's

m/31/6/200

6:50 as rx'd

PR by about 2 min

First attempt at Fran subbed jumping pull ups had thrusters done unbroken m/43/236/6'3" done in 8:35.
Pull ups are killing me!

5:33 as rx'd

M/48/5'9"/178

As rx'd 5:30 PR...by alot.

WOW 9:22! HUGE PR - 16:12 last time!

930 AM
Cycle 53 K in 1:50:13, Avg speed = 28.7 Kmh
Avg watts = 157
Max watts = 599
Avg HR 144

6 PM
CFWU1 jog 400m for WU
Fran
As Rx'd
from the ground
6:42 (PR)

First Fran...it was everything it was hyped up to be....

8:24

First Fran.

8:24 as Rx'd

M/24/153 GregAwu

As rx'd (ass to #12 med-ball) - 4:18 PR

Fran: 3 rounds of 21, 15, and 9 of:

Thrusters, 65#
Pull ups (assisted, neutral hand grip)

Time: 10:48

Fran for the first time. Arms & legs are fatigued! I didn't realize how much of a cardio workout Fran would be. I was particularly out of breath after the thrusters. I had to do the pull ups in sets of 10,7,4; then 8,4,3; then 6,3. Good work out. I love it!

Fran as Rx'd:

11:08

Did ring pull-ups instead of normal pull-ups because I'm still struggling to get a muscle-up and thought it might help to get some extra time on them.

10:10

21/M/169/72"

Fran in 10:55 subbed 85 lbs. for the 95 lbs.

Pull-ups unbroken, not to be said for the Thrusters - though I am getting better.

Thought it was decent time until I read the rest. There's always room for improvement!

Cheers,

Ben

2:47

rx'd 6.18 pr

23/m/171lbs/70"

Fran as Rxd

4:36 new pr

m/20/193/6'

First time for Fran and a great experience. Different type of strength, endurance, and intensity. Thrusters were hard to maintain had to break them at least twice during each set.

Pull ups were quite easy though, no breaks

5:14

If Fran is an indicator of overall fitness, then I am a little disappointed. Never did her before, but got 5:25 on my first attempt.

Still need to work on getting those unbroken sets. I did the first round unbroken and went straight into the first 5 reps of round 2, then my anaerobics caught up to me and I put the bar down for 10 seconds. Of course that 10 seconds turns into 20-30 secs by the time I put it down, rest, then clean it up to the rack again. That happened twice on round 2, but round 3 was unbroken since some little body builder wanna-be was staring at me waiting for the cable station. Don't know why that was a motivation; I usually go slower when impatient people are waiting...

Oh well, now I have a target for next time.

OUT

30/m/71"/182#/Camp Taji, Iraq

CFWU x3
6:15 as Rx'd

Thanks to my extrinsic motivators at Average Joe's: Richards and Martin. Time would have been quite a bit slower had you not been there.

Been sick, then San Diego trip.
Previous day, sub'd 4 rounds 800m run / 30xburpees
~40', on beach

8:42 new pr by almost 2 minutes

m subbed 52# thrusters, assisted pull ups
10:20

49/M/175

3:16 PR by 4 seconds

M/22/5' 10"/160

9:56 as RXed

hi, can someone please help? i don't have kipping down yet. how many kipping pull ups are equal to 1 strict pull up, and how many strict pull ups should i do in fran? thanks for any help/insight!

last time : 6:15 rx
this time : 6:40 rx

having trouble getting under 6....

As rxd: 4:25. Rested during Round 2 and 3. Knock that sh*t off!

I was psyching myself up for this one so much I forgot to time the first 21 thrusters (which I did all in one set). Approx 60 seconds (conservatively). The rest? 6'28"
So PR IS (drumroll) 7'28" as rx'd
Strict pull ups - no dropping the weight.

As rx:

6:00 even.

Was aiming for sub 6 but oh well.

As Rx'd

7:07

Had to keep re-chalking on pullups

Wow...it's been a while. 7:23 and chest heaving.

m/37/187/6'00"
9:28

M/43/5'10'/220

8:35 as RX'd

5:43pm

5'10 263lbs

m/27/200

6:31

25/6'4"/250
7:17 - Jumping Pullups

34yom / 208lbs

“Fran” three rounds, 21-15-9 reps, for time of:
40 pound Thruster
Pull-ups

6:12

A little longer than I wanted. Probably could have increased the thruster weight 20#s. Still have to break up pull-ups...had to do jumping pull ups mid-way through the second set.

Little behind this week.
6:00 FRAN

EJ
M/36/165
5:15
1 min off pr, disappointed
EJ

Fran: 4:42
Recovery: Still...

Scaled Fran (jumping PU)
2:24/1:06 (3:30)
3:12/1:18 (4:30)
2:38/0:39 (3:17)
Total: 11:17 (64/73)

subbed 85# for 95# thrusters

4:56 (pr 4:44 w/75# thrusters)

49/m/190

As Rx'd. 5:45(pr) and finally under the 6 min threshold. Keepin up with the kids is killin me!

7:54

5:58(pr)

4:55 pr

cfwux2

fran as rx'd
7:05 (pr by 40s)

CFWU- minus pu's+ 1/2 mile jog

6:08

Fran;
Ring Pull Ups
95# thruster

5:35

augmented:
9 x 5 reps of each.
10:30
m/37/5'10"/165

10:20...I hate thrusters.

M/59/6-2/213

75 pound Thruster
22-pound assist on pullups

11:56

first time as rxd:
9:18
pullups were my weak spot. i seem to have a hybrid regular kip coupled with a butterfly kip funkiness going on. think i'm going to focus on the butterfly kip technique. that's what my body wants to do more.

kudos to the ladies doing sub 5 fran! that's amazing to me! i can't imagine....hopefully i can post the same one day.....
f/35yo/5'5"/130'ish# :)

m/37/188

as rx'd 5:52 PR! prior PR was 6:31

I scaled "Fran", as per Pierre Auge, to get a sub 10 time, and hopefully increase overall power output of my workout

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (subbed 75#)

Pull-ups (subbed 15,9,6)

Time: 8:20. Felt like a great workout, and much faster than I cna do rx'd

500m row, half mile run, CFWUx3 (less pullups)

First time doing Fran.
Scaled to 9x5 reps, all pullups assisted at various weights, thrusters were 80lbs, 70, 70, 60, 60, 50, 50, 50, 50. Maybe next time I'll do weight as RX'd and scale down the reps.

Smith BW row on 6th
Thrusters w/Ez bar and 10's(37.5# total)

Form off at the end with not great squats

3:50PR(5:28 last)

9:10

pullups could have been more clean.

As Rx'd. 5:09 PR.

As Rx'd

(PR) 4:08

Used the dynamax ball for depth. Felt good, all pull ups were unbroken, 1st set of thrusters were unbroken, dropped the 2nd and 3rd once each.
Aimimg to shave 30 seconds off next time.

A little behind on the WOD but did fran today

6:40 (pr) beat my old pr by almost 3 minutes. Aiming for sub 6 next time.

RX's - second time on fran

pete - 4:18

wiggles - 6:30

m/31/254

12:01
135# on thrusters

4:53

3:40 (pr)

17:44...slow

21,15,9
40# DB Thrusters
Pushups as rx'd

All the power racks were taken so i was forced to use DB's. I don't know how a school with 18,000 enrolled students only has 2 power racks and they insist you use them regardless of weight.

First WOD back since my move, had nearly a month off including a hurt back for a week. So it goes without saying this was a sub-par performance

As Rx'd:
7:43

Thrusters felt fine, but pull ups were on a VERY unstable pull-up/dip station, despite my attempts to anchor it better. The new hot and humid environment will take some getting used to as well. Sweating before you even workout or warm up is a new one lol. Oh well, back to square one anyways!

m/26/5'9"/172

so out of shape

13:48

Pack

15-9-6
95#
21-15-9
PU - mostly jumpers

3:31

Do rx'd next time.

15:20 - Not my best by far but it's been about a year since I really worked out so this is a good starting point. Next time sub 10 minutes.

Fran as rx'd

14:58 min

M/34/205/6'

m/41/6'0"/192

10:46 as rx'd

m/26/6'0"/192

3:52. PR by 5 min exactly!

As rx'd with dead-hang pull-ups. Made sure the thrusters were super-clean. Best form I've ever had on them!

9.32

Done in honour of my Grandma Bernie - RIP

55# thrusters and kipping pullups
6:47

followed by CFE on stat. cycle
4 min on 3 min off
2 min on 30 sec off
1 min on 3 min off
2 min on 30 sec off
4 min on

last Fran done w/25# bar and jumping pullups in 8:34

7:24 as rx'd

As rx'd: 19:27. Pushed through at end.

Tried it again today.

3:56 (over a 1 minute PR...even with this being my 5th wod in a row)

I don't see how some people are getting 270 repetitions (3 sets of 21-15-9 of two exercises)in 3 to 4 minutes! That is 0.66 sec to 0.88 sec per repetition with no transition time and no broken sets. Hmmmmm. Even the video of the 1:53 , while extremely impressive, is ONLY ONE ROUND! The times should be for all three rounds folks.

4:25

disappointing

8:38. Pretty crappy.

age 19 bw 170
2:54 as rx'd
first time under 3 mins. i was hoping for around a 2:30 but i'll take it. my grip completely failed me late second round

not sure where to post if running a few days behind.
1st time Fran used 65# for thruster
9:16
m/35/155

any feedback?

5:44

First Fran... looks ALOT easier in the videos

m/ 27/ 204/ 74"

As rx'd: 6:17

Can't seem to get sub 6:00 :o(

Rx'd 4:15. New PR by 1:07

used wall clock... around 6 or 7 min. Forgot my stopwatch.

M/25/5'9"/195

rx'd

~ 19 min

First WOD:
22:30 (No excuses... just out of shape)
As RX'd

Much improvement to come!

12:29 - 65lbs

2/13/09 17:34 65lb thrusters
12/03/08 17:50 sub 65lbs
7/24/08 6:35 45lb and jumping pu... BRI

13:46

Now that I am done throwing up!!
4:44 as rx'd.
21 thrusters unbroken
15 then 6 pullups
10 then 5 thrusters
15 straight pullups
9 and 9
I am hurting puked on my shorts the first time I tried emailing.

As rx'd

5:10

8:40 as rx'd

Todd: m/36/161/5'10
as rx'd
6:26
numbness in forearms and hands after--wrists likely too far back on thrusters. Next time maintain wrists perpendicular to floor.

Teri: f/37/153/5'7
as rx'd for women
9:09

for both of us, PR by 1.5-2.0 min.

F/45y/62"/134# JULIA
"Fran" with 45# Thrusters and Jumping Pull Ups
9:15 (15:55 last time with 35# Thrusters)

M/40y/68"/160# GEORGE
"Fran" as Rx'd
13:43 (16:45 last time)

sub'd 21-15-9 reps
27.5# thrusters on 22" seat
lat pulldowns 60#

6:17

sub'd 21-15-9 reps

27.5# thrusters
BW smith row

3:50PR(5:28 last)

under 7 min
strict pullups did bench 1st

Ryan
10:15

strict pullups, palms facing together

12:58

M/36/5'10"/185

This is my first day of crossfit, it's all uphill from here!!!!! I've finally joined the cult.

Warm-up x 8 reps

21x15x9
Thrusters 45#
Pullups (gravitron)

#603 - STING - the 3 rounds are 21,15 then 9 .. you don't repeat it three times, that would make 9 rounds!!!

geez, I don't fancy doing 'Fran' 3 times, yikes!

4:48 as rx'd

PR by over 3 minutes - definitely improving.

So I'm confused....is it one round of 21, one round of 15 and one round of 9 OR 21-15-9, 21-15-9, 21-15-9???

Seems like 3 rounds of 21-15-9 would take people a LOT longer than 5-10 minutes....I just did one 21-15-9 and it took me 9.33.

Also, if you're getting thru one round under 3 minutes, would it be acceptable to increase the weight on the Thruster? Not that I could do that, but there are a lot of people posting who are. Just wondering...

7:01
Not my best...

7:22 (pr)

M/48/6'/184

7:15 as rx'd

5:16

"Fran" - Rx'd - 5:10

Lot of waiting/finding pullup bars, hopefully able to lose a minute next time.

As Rx'ed

6:15

m/34/6'3"/196

12:39 as rx'd. New weight loss record today. I am down 23 lbs. since January 1, 2009. The last time I weighed this much, I was an 18 year old private in the US Army. Feel good!! Thanks CrossFit.

28/m/245#

As Rx'd: 16 minutes. I was struggling because I ate late last night. Need to keep better track of diet!

As Rx'd: 7:30

Decided to scale a little, and I think it was for the best.

95lbs Thruster 15/12/9
Pullups 21/15/9

4:55

What a Barn Burner!!!! I finished a half hour ago and my chest still hurts!!!! AWESOME!!!

M/33/6'2"/265

Scaled to 55 lb thruster / weight assist pullups

9:40

Time: 9:35
as rx'd with jumping pull-ups in second and third rounds

Warm-up:
800m run; CFWU x 3 – pull-ups x5x2, dips x10x2
Done 10/13/09

CFWU (Crossfit Warm-up) x2, w/ half pullups
Additional thrusters warm-up 45x10

As rx'd, 4:15 (PR). Was shooting for sub-4, but I can't really complain; I felt like I went as fast as I could.

Started off really well, first round of thrusters a bit slow but unbroken in 50 seconds. First round of pullups unbroken, ended round of 21 at 1:25. Second round of thrusters slowed way down, it was all I could do to not set the bar down (knew that would kill my time). I got on the pull-up bar and could only crank out 6, my forearms and biceps (of all things) were smoked. I managed to struggle through them, but I was at almost 3 minutes after the round of 15. Same story on round of 9, many mini-breaks on thrusters with the bar in rack position, and had to do mostly singles on pullups.

Fun globogym moments:

Was dizzy and lightheaded during the second round of thrusters. Upon finishing, I completely forgot that I was inside, and I had serious cotton-mouth, so I spit on the ground. Oops!

On finishing the round of 9 thrusters, I started lowering the weight, but my forearms were trashed and I dropped it. Huge crash.

as rx'd: 6:28

Pack.
12-9-6 Thrusters 75#
21-15-9 Pullups (assisted w/ 9 plates)

About 10 min.

as rx'd

5:50

M/44/6'/215

As Rx'd: 6:10

New PR, last was 6:28. Been off the grid for almost 6 weeks. I was really happy to hit a PR, first WOD back. I had to work for it though! Out the door again tomorrow, back after the weekend, then back to regular WOD's. Looking forward to it!

3:59 Rx

9:45
subbed in pull downs for pull ups. That was rough. Never actually been afraid to start the next rep.

Rx: 7:52

First Time

44/169

As rx'd:

8:21

It has been a long time since I did Fran

Last time - 5:25

Sub'd 21-15-9 reps

17.5# thrusters
lat pulldown at 60#

7:56

1st time fran 7;00 flat
2nd time 6 weeks later 6:40, after braking up with my girl friend, sad and drained, still did a new pr.
m/28/5'11/190

5.50 as rxed
(5.15 still pr)

m/31/152

As rx'd

4:50

Compare to:
080915 - 6:44
080724 - 6:31
080510 - 5:19 (65#)
080331 - 4:46 (65#)
080214 - 6:38
071116 - 7:05
071017 - 6:56
070826 - 8:57 (1st time rx'd)

A little dissapointed, beat my first time doing FRAN by 36 seconds but that was a year ago, thought I would have progressed more.

5:29 as RX'd PR by 36 seconds

sets unbroken, not timed, 2:45ish

First time with Fran.

Rx'd 2:42.

Thrusters as Rx'd. Pullups with one Jumpstretch Light band.

9:13

#627 Stavross - Thanks! I was wondering why I took so long and felt so wiped out after doing Fran 3 times! Duh!!! Got it now! Just the 21-15-9 - that's the "three rounds." Confused me. I think my time through the 21-15-9 was around 7 min so I know I can do better next time.

m/22/150/5'7

5:26

pretty bad. note to future self: halfway through range week.

S/f

4:45

45# thrusters

m/30/5'11"/180

As rx'd

4:26

looking forward to getting this one unbroken and under 4 mins.

For time:

Row 5000 meters
=19:41

85 pound barbell Thruster, 21 reps
21 Pull-ups
85 pound barbell Thruster, 15 reps
15 Pull-ups
85 pound barbell Thruster, 9 reps
9 Pull-ups
=9:12

as Rx'ed

5:21

m/175/6.1/23

subbed jumping (one leg) pullups

9:46

First Time

As rxd and PR baby 3:44

3:25

PR by 15sec

subbed 45 lb thruster

6:57

Jeff-
105
3:28
C-
3:17

~4.5', as rx'd
digital clock only, no watch
couldn't sleep, got out of bed and did Fran at 1am

Did this one a couple of days late.

4:32 as RXd. (PR)

rx'd

3:42

8:30 as rx'd

24/M/73'/176

5 sets of 9

65lb thrusters
pull ups (50lb assist on last 4 sets)

8:06

m/28/174

As Rx'd (first time w/ 95lbs)

9:00

21 thrusters and 21 pullups unbroken.

M/35/6'/208#

as Rx'ed

9:54

First attempt at Fran. Crashed and burned!

15:32

Pretty disappointed and should have scaled this!

As Rx'd
4:40(PR)

5:20

10:54

I felt like I could have pushed it a little harder if I wasn't worried about ripping my callouses. I ripped one a week ago and have been cautious since.

As RX'd. 3:32

Round times: 1:10. 1:19, 1:02

Helps tremendously to have even indirect competition.

@ work, as rx'd, 3:47 ~ PR by 1:07

First time!

3.28

All sets unbroken. Need to improve form/ROM on pull ups (a real pull up bar would be nice, though). Less rest between sets.

After falling behind by a few weeks for various reasons, I am almost caught up with the site! I might even skip the next 2 workouts in this grouping and jump right into whatever Friday's WOD is. My shoulders will appreciate avoiding the 135# cleans.

as rx'd

3:30 (pr)

As Rx'd: 6:42

As rx'ed

9:47 (pr)

performed:
21-15-9
subbed push press for thrusters due to knee injury
pullups

4:49

21, 15, 9:
95lb thruster (21)(9,6)(5,4)
butterfly pullups (unbroken)

1:09, 1:12, 0:55

almost had to drop for last round of pullups

really wanted to get last round of thrusters unbroken

goal for next time is sub 3:10

felt just as sick afterward as last time, and left forearm was throbbing afterward

3:17 10/15/2009
3:33 10/11/2009
4:48 02/20/2009
5:51 02/17/2009
6:31 02/12/2009
9:28 12/02/2008
9:30 09/16/2008

First time as Rx'ed with this WOD.

8:58

Definitely need to improve!

M/53/142/5'8"

as rxd 6:42

9:56

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

m/30/6'/170orso

rx'd 8:33, ring pull ups

first time fran. i was kind of intimidated by this one because of all the hype and it was warranted. thrusters KILLED me. (11,10. 5,5,5. 5,4.) pushed it pretty hard but still kind of getting back into the swing of things after some missed wods and lack of intensity as of late. really want sub 6. next time...

Jake 20/155/5'9"

75lb Thrusters. Pullups to failure on each set, then finished with one Jumpstretch Light band assist. Reunited with Pukie halfway through.

12:36

31/M/190

as rx'd - 5:15(PR)

I have no idea how but this was 44 seconds better than last feb. which was the last time i did it.

john

First time as rx'd (65#)

14:20

It's a lot longer than a fran is supposed to take, but I refused to go to a 45# weight and jumping pullups to make it a 4 minute workout. This was about going full on!

m/36/213/5'11

Performed this workout on Friday, 10/16/09

As Rx'd
8:55

6:41

M/26/5'7"/180

As Rx'd 2:36, pulls need work for sure.

Than did:
Squat
1x6 (370)
1x5 (405)
2x5 (420)
DB Bench
3x10 (120)
1x12 (120)

Hill interval work

2:51 Rx'd

33/m/6'2"/205

As Rx'd in 4:25, PR by 27 seconds.

15+6, 8+7, 9 on thrusters
15+6, 8+7, 5+4 on pullups

Phil 4:13

WOD Fran
5.39
Thrusters , killed me as usual,plus can hardly move wi elbow pain,pull-ups,straight through,thrusters @ 45kg.
before did B/S 3-3-3 ,all at 130kg.after D/L 3-3-3-3-3 @ 140kg.

6:43

As Rx'd
5:28

Pr by 70 seconds

7:46

3:42 as RX'D

m/26/226/6'3''

(30, 170lb benchpress)
as rx'd
10.40
ok time was hoping for a better one but i just started working in a little bench press for a warm up every few days next time i see you fran your done!!

6:42 as RX'D
(first time)

3:55.
PR by a mile!!!!

7:46

(played soccer yesterday - dind't eat well last night or this morning)

5:55 as rx'd

getting faster :)

btw: 153

3:55 w/ 75# thrusters.

M/41/174

Did this last week, but did five 21-15-9-6-3 with 75, 85, 95, 105 and 115 pounds.

13:39. The last set of three thrusters was tough after doing all the others.

First time 6.59 as rx'd.

as rx'd:

3:30

Fran Progress:
8:42; 6:20; 5:30; 4:58; 3:30

6:27

as rx'd 9:33

Did with 1 mile, 800m, 400m runs between sets 22:00

44 Burpees
WU
Fran - 7:39 PR
Did 1st 21 thrusters w/o stopping
M/48/193#/72"

CFWU then

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

Time 8:47

M/30/170/5'10"

Did this 01-Oct-2009. Feeling some flu symptoms
so skipping from this cycle. Posting the last time here:

4.03
as rx'd

23.m.136.65"

as rx'd
6:36

Last Time:
5:12(PR)

as rx'd:

5.43

M/33/192/93kg
As RX'd 9:10

jpu's
15:03

First Fran, as rx'ed...13:26

about 2 weeks late, but whatever...

I checked my previsous times and they were 9, 10 even 11 minutes, then there was 1 that was 7:05. I'm almost positive I scaled that one, probably to 65lbs thrusters.

That means last night was a PR on Fran as Rx: 7:49

first time doing fran actually timed. I think it was the second WOD I'd tried ever (around 11 minutes back then).

This time I was 8.15. pulls ups
rounds
11-10....15-6
8-7....10-5
5-4....9

Felt indifferent with this, could have done better with a staedy pace as opposed to blasting through the first round. A metric to compare against none the less.

9:18

Pumped Fran was my first CF workout on 8/10/09 and I did it in 8:31. Did it today 10/20/09 and smashed my time with a 5:37. So pumped, despite almost fainting in the gym.

My first Fran!
Scaled - 55 lbs

21-15-9

8:45

Ended up doing about 15 jumping pullups over the course of the workout. However, I wouldn't have dreamed of doing even the first set 6 months ago.

Next time, I'll bump up the weight and hope my pull ups can handle the entire WOD.

m/34/75"/196

A new PR for me. First time, sub ten minutes. Finished Fran today in 9:18. (10/22/09)

M/20/5'10/140

Been crossfitting for 3 months now, so this was my first ever Fran.

scaled thrusters to #66

6:37

m/40/67"/185#

rx'd 6:51

First time doing fran
14:40

4:40 as RX'D

Man! Some of you all are FREEAKS! I can't believe you can do this stuff under 7 minutes. I was happy with 11 thrusters in a row.

135 for thrusters. 250 on the pulley for pullups
12:40

M/33/6'/193

as rx'd: 5:25 (PR)

died in the middle on thrusters. best first round time moved the needle for the PR, but cleaning up mess of the 15 rep round would eat off quite a bit more time.

rested ~10 minutes and then ran 2 miles @ easy 8 minute pace. legs did not want to move...

scaled to 88lbs thruster
6.53

25/F/125/5'4

PR'd as rx'd 5:19 =)

43 yom 203 lbs.

First day back after a week off due to iujuries and tweaks.

1 mile run wu

First ever FRAN

75 lbs. Thruster
pullups were kipping and jumping

13:13

as rx'd

4' 20''

34 year old male 200 lbs.

As rx'd 8:39. Last time was 10:27. Coming off a 20 hr fast. Had two protein waters before workout, no caffeine. Getting faster but have a long way to go.

m/35/5'9/170

CFWU-3. Reg except 12 pushups instead of PU 2nd. Superman. Burgener. 44 Burpees.
6:50-terrible!!!
Worst in a LONG time. Didn't do good job w/hand positioning until last 4 thrusters. Thought I was going much faster. Too long for breaks!
Both exercises unbroken first set.
Thrusters: 5+5+5 2nd, 5+4 third
PU: 8+7 2nd, 5+4 third
Focus on heels more on thrusters.
2/13: 5:43-PR
12/3: 6:05
9/15: 6:35
5/10: 6:14
Remember on thrusters, elbows up at bottom, lumbar curve, breathe, core tight, roll hands.

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster SUB 75 pound
Pull-ups

5:00
Power Output: 228.5 watts; .31 horsepower; 168.53 ft-lbs./sec
----------------------------------------------------------------------
Compare to 090213

95 pound Thruster
Pull-ups

5:10

Power Output: 235.46 watts; .32 horsepower;173.67 ft-lbs./sec

3:29 rx'd

PR

Partied with Pukie on and off for an hour... then the buzz kicked in :)

Late Post, back from business trip....

as rx;d
4:30

8:25

75 lb Thruster

as rx'd 4:40
been pretty busy and got sick. I haven't trained in almost a month. Pretty happy with the new PR though.

9.24

F/26/5'7/135

5:53PR as Rx'd

Joe - 5:12
Andrew - 5:48

subbed 70#

6:02

7:24. Thought it was going to be worse given I've been so sporadic the past month. PR is 6:42 at a box with someone screaming at me the whole time, so I guess this is within my peak (for now, at least). Man, that set of 15 is something!

m/29/5'9"/158

strict pull-ups

~12:00

f/26/5'3"/145

4:31 rx

barf

F/5'8"/155 (pregnant)

3:24 rx

M/5'6/150

3:32 rx

3:04 as Rx

70 lbs thrusters
jumping pullups

5:29

20091021 0330hrs
WOD091011: "Fran": 21-15-9 for time of Thrusters (40kg) and PUs
as rx'd, PUs to 2x4, in 6:40

4:47 PR

Fran 4.22 PR by .35s! Not bad after so many days resting up for back injury ...

still catching up from a earlier this month.
as rx'd but with 105# thrusters. 7.39

29/m/185

haven't done this one in a while

ring PU make it a little tougher: 4:12

4:47 PR very happy, finally broke 5 mins but I am at sea level right now and used to training in colorado at 5000'so I am sure that helped

4:03 as rx'd PR is 4:00

First one back after being sick and an extended layoff due to a schedule change:

9:47

CFWUx3
7:19 (7:24 last time; 6:45PR)

9:22

4:35 - did not break anything. spent too much time resting/gasping for air.

As Rx'd 4.23 PR

M/31/5'9"/152

As rx'd.

7:31 (new PR).

9:32 as rx'd

Meyer- 5:44 near death-
Stocker- 55lbs- 8:00

3:59

as Rxd 6:28

As Rxd

5.41

Over a minute slower than my pb of 4.30

I did Fran for the first time with real kips (just learned to do them)

Got 8:33

m/29/5'10/195ish

(not making excuses) but I got thrown off a bit when the guy beside me doing his thrusters and my bar collided. it totally broke my mental focus. i sort of gave up.

will have to see next time when I can get. hopefully under 7.

m/36/71"/230

2:51 (PR)

8 min.

8:50 with 100 pounds at speicher

any other Speicher crossfitters here have a place to crossfit

5:48

I did my very first crossfit WOD today and it happened to be the Fran Now I know why everyone was dreading it! Granted I only did the bar and had to do all jumping pullups becuase I still can't do a single pullup...but I finished it in 9:03 and that is the important thing!!

38/m/5'11/165

30# Dumbell Thrusters
8:29

39/m/5'11/165

30# Dumbell Thrusters
8:29

First time with Fran, still getting used to doing Crossfit, approx time was under 15 minutes since I'm not used to doing pull ups yet.

Hello Mother CF-ers!!!

9 mins as rx'd.

36/195#/6ft

could have maybe done 7 mins but i wanted to tk it easy as i am coming from some much needed rest. I am not getting too much sleep, wking, going to class, and oh yes, drinking too much....!

31/m/165/65"
As RX'D (deadhang pullups)
6:23

3:50 rx'd

(10/12)
12:18...150/164
Shy of my PR by four seconds.

having some wrist pain pressing a BB overhead.

Did this with 40# DB's- probably should have done 45's

2:51