Yes! I love Fran. But damn all these pull-ups...

Yes Pull-ups! ;-)
Haven't done that for ages....

Pull-ups! <3

No holds barred. This time it's GAME ON.

Crap

im scared... and i should be

Compare to date should be 091011, in case anyone is looking for their most recent time.

Nice job JD with your FRAN wod, nice video editing I must say myself.

After doing 100, or even 50 pullups if you scaled from Mondays WOD, isnt this overtraining for your back big time??

Here we go again......
all day anticipating the pain !

damn it.....im going to fran myself

I understand now, duh...the three rounds are the 21-15-9, not the way I did it last time which was 21-15-9 three times! Nearly killed me!

I do assisted PU's so this is great! I can't wait to do PU' s without!

Yea! and tomorrow's workout is as follows:
100 Pullups
5 squats
50 pullups
5 GHD Sit ups
--5 rounds right?
LOL. Pullups are awesome! But I need to get better. LETS GET IT

Hmmm.. sure glad I missed my rest day.

Eva, LSit Pull-ups, Angie and now Fran... Yikes. HQ.. how about some "Method" to this pull up madness. I LOVE pull-ups ever since the "Flexed Arm Hang" in elementary school but this is getting silly? Do tell oh wise one behind the computer screen.

Thanks for all of your help along the way Vinny!

Brilliant. Elite. No such thing as overtraining. The computer called "coach" has a reason for everything.

coach is the sadist, and we are the masochists

let your body be your guide. we are just dollaz in this game.

That's ALMOST Funny!

Holy incredible job there JD!!! You guys would never recognize this man if you knew him even just a year and a half ago.

If you have anyone who has any excuses about CrossFit, check out his testimonial a little while back on the affiliate blog:

http://www.crossfit.com/cf-affiliates/2009/06/wednesday_090610.html

Ok...what's the point??

Are the WOD's been picked blindly at random or is there a point in all these pullups?

The Mac

sorry didnt post angie time 19:36 slow i know right....

Well another spiteful Woman WOD to yell at me...oyeah!!

lets SUBRAT it UP!!!!!

Awesome video Jason....good work bro

under three minutes. let's go.

keep asking about pull ups see what happens.....

I CANNOT wait for my date with Fran!

3.5 minutes and she kicks my tail all day.

What up with all the pullup compalints.

The CFWU calls for 3 sets of 10-15; so we should be doing 30-45 each day. If you don't do them maybe you should.

Burgener link is to part 4 (which is the correct progression - Part 3 was on the 9th). Just a quick typo.

Dave T.

Awesome work Jason!!

Great Job JD. You are a true inspiration. You are also a great trainer. I can't wait to see your Fran time in the next video a year from now.

Comment #21, the computer program that selects the workouts has no soul. Do not look for logic or reason from a computer. Stay clear of the blind enthusiasm.

I'd be happy with such a time. Good job Jason !

I'm calling it right now: Linda for tomorrow's WOD. No pull-ups and we're due for some heavy barbell work.

angie: new Pr!

10:04

looking forward to destroying fran tomorrow.

Good Stuff Jason! Keep it up. Major improvements is what it's all about! That's inspiring.

Yeah, Jason! That was awesome! Keep up the great work!

Comment #30, very true, I'll just pray, bite a bullet and have some kips for breakfast. :)

Eva, Angie, Fran...

Anyone wanna take a guess at Wednesday? lol

why would they pick to do a pull up exercise the day after doing 100 of them? it just doesnt make sense to me.

Joe is correct.

Please children, stop complaining about all these pull ups and then the mean Phys Ed teacher may stop punishing us with more!

Awesome video. Way to inspire Jason.

Strong lil Pony- Great to see you back! How are you feeling? Thanks for the compliment on Eva! I love that wod!
I sure do hope to meet up with you all at the games! That would be fun!

Today- ran about a 10k (37 min at mile mark 5.5, ran total 44 min) Did not have running shoes with me but ran in gym shoes. It was sooo nice out and I have not had a 10k in awhile. Used to be a weekly thing.

Erin

Good job Jason! That was a very powerful demonstration of determination combined with good nutrition, good coaching, and a willingness to be coached. Thank you for sharing with us!

370 pull-ups in 5 days!

i happen to LIKE the pullups, dangit

That's an awesome video! Does anyone know how long of a time span it is between the two pics? That is big time!

my first fran! cant wait!

Hey Shea,

what would happen if you had to climb the wall of a house to save your kids the day(or hour)after you'd just done Murph or Angie?

extreme example I know, but Crossfit trains us for the unknown and unknowable. Life doesn't care about bodyparts when it throws challenges at us

LOL @comment 11, I did the same thing man! I couldn't move the next day.

Love the video, bad ass Jason.

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

Great job J.D. I love the video. You're still a huge motivator for me.

Everyone's favorite benchmark WOD and an inspirational video just when everyone is feeling the effects of the pullup-eccentric WODs...I get the feeling the message is 'suck it up and get a PR anyway'

Jason,
that is outstanding. Congratulations

Nick

Dear Fran, I told you not to show your face again until I can do at least 5 pull-ups in a row. Dang you for showing up early!!! ACK!
Go hard FRAT!

When is this going to stop? Folks, constantly varied MUST includes constantly repeated. It's mathematically certain. People have got to start educating themselves. Knowing what's going on, and why it's going the way it is is absolutely crucial to success. Keep in mind who this program was designed for: military, fire fighters, police officers, etc.; people whose livelihoods depend, to a great degree, upon fitness. It was not initially designed for the general public and this astronomical growth rate - while fantastic - needs to be met with proactive education. Every individual athlete has a responsibility to Coach Glassman and the entire HQ staff to at least read the "What Is Fitness" article on the CrossFit journal. To be less than pleased with a high dosage of pull-ups is one thing, but to question a method so clearly mapped out in so many articles and videos is bordering on unfair. Newbies, people who haven't yet read up on what's going on here: it's alright, it's great to have you on board and it's great to keep this ball rolling, but before the question is asked, perhaps the answer should be sought out. I can promise you, it's there.

PS

JD - wow man. As an affiliate owner, I can only hope to have that kind of phenomenal development take place in my box. Keep up the good work, and moreover, go help others now!

M/51/161
Video
Brother you crushed it. I am working on getting it rx under 9:00. Great job.
CAV
CFJAX

Be cautious of what you complain about, I remember a string of 8 girls in 9 WOD's.

145 pullups in 2 days...3,2,1,go

Jason - Way to crush Fran! Keep hittin it hard

It's nice to see a fran vid posted where every thruster is locked out and every pullup actually clears the bar. Job well done Jason!

Now THATs a Before and After picture for ya...awesome work Jason..

Pullups... 3..2..1..

quit complaining, i like pullups. more pullups please coach!

wow I love that pic.

hey coach thank you so much for going out of your way to provide an excellent program free for everyone to use. sorry a lot of people don't appreciate your methods.

Many have heard this:

If a soldier is complaining, he is happy.

Let 'em whine, some of us get a kick out of it. (Some of us get a kick out of the silly whiny thoughts that go through our own head from time to time.) I bet they are still going to suck it up and let fran do them tomorrow despite going waaa waaa waaaa into the night. :-)

3:38 rx'd, chest to bar. Took it easy. Felt like I could've gone harder.

My hands are really torn up from the pull ups which will slow me down even more than usual.
Oh well, let's get some FRAT...we're just burning daylight anyway.

Never Quit!

THE BEATINGS WILL CONTINUE UNTIL MORAL IMPROVES.

08:30 PR!

30/M/5'10"/150

I am so afraid of this workout! my slowest time of all the workouts, the weakest thing that i can do is the 95 pound thrusters, i can smoke Angie, I have a decent time on Eva, Cindy, I smoked it, i can smoke even some of the elite times in some of the body workouts, but when it comes to FRAN, I will be lucky if i can finish this workout!

It is crazy to watch speal doing this workout in 2 Minutes and 6 seconds....

Jason David- a real hero of crossfit. thank you.

I want to say how awesome that video of Jason is doing fran! Good going guy! keep up the good work!

Jason,

Nice FKN job bro...way to get some work done in the gym. I've also seen some amazing transformations through Crossfit and eating correctly. Way to share your story, keep on it brotha!

As far as Fran, hoping for a big PR soon, not sure if I'm ready tomorrow, but we'll see!

yeah! Fran!! just did this w/o this weekend
7:22 from 9:33

Server fail, Angie 10:42 not Pr

OUCH!!! Fran!!! Anyway 3-2-1 GO!!!!

PROPS TO THE FRAT!!! Hey guys WE HAVE BUMMPERS NOW!!! Everybody is invited!!! WOHOOO!!!

I crapped out halfway through Angie from all the pullups. I don't know if 45 more are going to happen tomorrow. Oh well...3-2-1-GO.

Looks like a top notch reason to be among the only ones at my college awake at 5:45 tomorrow. I was sick/injured the past two weeks and Angie showed me how in need of help my pullups are. Thank you coach for giving me a second chance!

I started Crossfit 6 weeks ago and I first met Fran in the first week. It took me over 25 minutes back then. I can't wait to see my score this time. Hopefully, it will be under 15 minutes.
Will see tomorrow morning... :)

does it call for 21-15-9 three times, or just 21-15-9 and finish?

Just 21-15-9 and you're finished...you'll understand when you're done. ;)

Happy Workout!

Awesome work Jason!

A fantastic reminder that it's not just about that fran time...it's about how you continue to improve yourself!!

Yay for my first Fran and third WOD which will happen after my 3 hour bouldering training session tomorrow night!!! I hope I can still pull... :p

Coach Glassman said in a CrossFit Journal article something like "gymnastic movements are well tolerated in doses that would never be recommended for weightlifting exercises"

Ya don't see thrusters or deadlifts or back squats posted this many times in a row do ya ?
Trust Coach's expertise.

Comment #25 by B 40 pointed out that the CrossFit warm up includes 3 rounds of 10 to 15 pullups so there's 30 to 45 right there six days a week.

JD, I'm a fan. Great work, and Kudos to Motor City CF.

6:11 first time doing it today!!

28/m/79kg

2:52 (PB)

Unbelievable, and previous PB was 3:17! Considering how heavy the last week/week and a half as been, I would have been happy to get something at at least 5:00. Felt so zonked I was lying down for 15 min before the wod.

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

5:52

First CF workout in ~8 weeks, since ankle sprain

Can anyone help explain a thruster to a CrossFit wookie? Like many folks out there, my network does not allow video. A google search normaly reveals an answer but not for thrusters. Thanks

#89 Larry,

A thruster is basically a Squat Push Press. Bar held on the front of the shoulders, squat down a2a (or far as you can go), explode up and use the momentum to lock out the bar over head so you use least arm strength as necessary. Immense power consumption happening here.

Oh boy...my first WOD was at Crossfit Certification, a modified FRAN. Pullups subbed with pushups. Took me 11min so this should be...interesting.

Half nervous, half interested to see what happens. today's 100 pullups were my best showing for kipping pullups to date.

Larry #89, Considering the fact that you are a crossfit wookie you are probably already very strong, strong enough to rip a man's arm off and beat him to death with it (well, Chewbacca can at least). Perhaps you should consider wookie scaling? As for your network being blocked, that is almost certainly due to the Empire, they're dicks.
May the Cross-Force be with you!

Haven't done a WotD in a while. Let's see how I did today.

Round 1: 3.33
Round 2: 2.37
Round 3: 1.24

Always room for improvement. Gotta work on getting those Thrusters down!

Wow, JD that was incredible! And you look GOOD!

Hey I can't do more than about 3 clean pullups yet. What should I do? Lots of small rounds of full pullups or move to a machine untill I can lift my bodyweight that way?

as rx'd
11:17

Jason David,
Awesome job brotha True testimony of what CrossFit Does! maybe next time will see a sub 3!!!! proud of you man! continue to show the world what CrossFit Does!!

fran kicked my ass today!! 9:12

good workout!!

4:04
FIRST BREAK WAS AT 10TH thruster IN SECOND ROUND
Really push
best time 3:50

Going to the CF Running and Endurance Cert this weekend in Brooklyn.

Does anyone have any experience in Wearing Vibram Five Fingers FOR the cert.?

I have been wearing them for almost 2 years now, have run a 10 k in them, train in them, dine in them, etc. But does anyone have quantifiable experience in wearing them at the cert.?

Thanks for you your help!
Love to you all,had to pop in for a sec!

J

Train Hard and Push Through IT!

rocksfit dot blogspot dot com

forgot to add that at the end

m/44/185

4:00

Anyone at Bagram drop me a line. Looking for the tribe here.

57/m/5'10"/180 NYC

Did yesterday's 100s as rx'ed in 27:06, the pullups taking almost half of that time (rattled off 25 as a first set, then finished in 6's, 5's, and 4's). I am amazed at my newfound (past two months) ability to do squats, which exercise, I may have mentioned before, I would have maxed out in low single digits, unable to breathe, when I started CF. I am now 3/4 of the way toward completing a pistol with no wall support. And the double-unders are coming more frequently, more easily, and sometimes even strung together in 2s and 3s.

Did the jerk-presses and the L-pullups on Sunday, and actually had more soreness from that than I've yet had as a CF'er. Possibly bad-form related on the JPs, I'm guessing.

Today is my first day as a 57-year-old. For many of the past several years on my birthday, I would row my age in meters (x1000) on the C2: start with 10,000 or 15,000 in the morning, then do 5000s or 7500s throughout the day until I finished. By 20k or so, the pace was pretty leisurely: 2:15-2:25. Aerobically, not much of a challenge after the first couple of rounds, just the drive to get 'er done and the satisfaction of doing it. Until CF, I don't think I knew how to push myself, nor was I aware of the benefits of doing so.

But now Fran awaits. And in spite of the fact that the Fran time factor is significantly lower than that of a 57,000m row, I would actually rather be confronting the row. I haven't been able yet to string together more than 15-16 thrusters (and with only 85 lbs), but today I'm going to do the full load AND I WILL FINISH. Even if I'm 58 when that happens.

When I read the haters and the doubters on this forum, their posts mean nothing to me. I am sure that they are, at least most of them, quite sincere. But I have no idea what they are talking about. Arguing with them would be like arguing with someone who claims that it is just as dark during the day as it is at night. Maybe they mean it--maybe they really don't see the difference--- but why would I respond or be bothered in the slightest?

JD-
INSPIRING!

CrossFit works!

Congrats on your success!

F/41/5'6/160
rx 8:33 first time prescribed

Jason, congrats on your Fran time, your fitness, and the HUGE change you have made in your life. That video was awesome.

m/41/5'6"/145

subbed #75
4:50

M/48/6'/183

6:41

Fran as rx

2.49

pr. By ten seconds, didn't expect to get anywhere near after the number of pullups we have done.

You see we should never question coach, just follow and he gets us there,

Big shout out to all other crossfitters in the uk, looking forward to the European qualifiers next year, sadly couldn't make the last one.

Any other crossfiters in Liverpool???

Goo luck to everyone today, are you fran enough. Lung burn rocks.

By the way the thrusters were below parallel with full extension at top and pullups chest to bar, reckon it wouldbe bit quicker going chin above but gotta prepare for games standard.

Male/26/176/ 5foot9

41/m/176cm/73kg

As rx'd

5:16 PR (last time 5:43 PR)

I still need to work on my thrusters. I started with front squat plus shoulder press and ended up with some kind of barbell wallball jumping movement and not enough pressure on my heels.
Pull-ups unbroken, Thrusters 21, 9-6, 9 (round 3 unbroken saved the time for my new PR)

Note to self: Use lifting shoes next time, do more skill work for those thrusters.

6:56

#95 Nick W.

Just do jumping pull-ups.

First "Fran"
as rx' d 9' 42"
it was a good wod for my birthday LOL
two hours later did 33 pull ups in a row (PR) i ve Never done more than 28 until today , thanks crossfit!
I m thirty three today, so i hope i ll do 34 pull ups NeXT year!

1.01 minute faster than last time.
6:45
feeling good about that time but looking forward to next time

As Rx'd

PR 3.54

Jason,

Great job!!!

Rx'd.
5:40
+:55 over 10/11/09
Dismal effort, even worse performance.
10 muscle-ups

50m/5'10"/213
cfwu x 3
"fran" as Rx'd
time: 5:29

So I just started CF last week, and I haven't quite learned the jargon. What does "three rounds, 21-15 and 9 reps" mean? I'm confused about those number in relation to the "95."

Thanks!

JS

As Rx'd 5:05 @ 7,000ft

Jamz - 8:12 45Lbs bar & PullUps assisted. Good intensity.

M/34/165
3:53 as rx'd PR

21-15-9

You should have done 45 Thrusters and 45 Pull-ups.

6:31 as rx'd (pr)

CFWUx1
Burgener WUx1

As Rx'd

10:45 last time 9:50(PR)

Don't know what to say... I'm disappointed.

No excuses. I'll get close to 9:00 next time.

#120

21 Thrusters
21 Pull-Ups
15 Thrusters
15 Pull-Ups
9 Thrusters
9 Pull-Ups

That is the order that Fran is to be done.

7.08 mins (PR)

scaled up to 115 lb thrusters
6:35

M/6'1''/192

3:19

6 seconds off of PR of 3:13

Rx'd 5:55
My time slowed down a bit maybe the cold air?

thruster 40 lbs
pull-up 30 lbs assisted

7:09

(2:30 minutes faster then last time, when I did 45 lbs thrusters, thrusters are gating factor)

TM - 223

"Heavy" Fran

21-15-9 rounds of:

135lb Thrusters
45lb Pull up

(M/24/165lbs - 5'7") Krak

As Above - 8:28

Previous Fran - 2:51

Can anyone help me pick a DB weight that would be comparable to the 95 bar? I am pretty sure that a "comparable" weight would be less??

"Fran" (scaled)

21-15-9
65# thrusters
pull-ups

8:46

"Fran" (scaled)

21-15-9
65# thrusters
pull-ups

8:46

28/6'8"/226

4:40

3:22

Comment #132 - Posted by: brandon at November 17, 2009 5:31 AM

Damn, dude, very nice. Impressive, even. When Greg A. did it, he used a rep scheme 15-12-9 (i think). Have you ever done it that way?

6:40 as Rx'd (50 sec off PR)

Has anybody else ever done Fran with rings? Rings are the only thing I have to do pull-ups on that have a decent grip. I was just wondering what people's times have been on them. Mine was 6:56 last time I did it. Going for under 6 today.

Strict pull ups instead of kipping.
45kg bar

14:20

As rx'd

6:55 (pr)

Go hard FRAT!

Great video J.D! That's the way CrossFit works if you stick to it! I`ve still got a long way to go, but have come so far in just 3 months!

Did ANGIE yesterday in 33:21 as rx'd, followed after a few minutes rest by last Thursday`s WOD: Clean and Jerk 1-1-1-1-1-1-1
(115-135-135-145-155F-155PR-165F)

Going to kick FRAN`s ass in a few minutes!

bw 170

8:08

+ 24 lb weight vest

Been doing Crossfit for a right around 3 weeks now. 2nd time doing fran. Always been a body builder before.Dropped 15lbs in these 3 weeks.

6'2"
210lbs

7:37 rx'd

Used 40# Dumbbells, squatted to a Dynamax.

4:17 PR

Hat's of to Jason David, great job man.. Respect from Stockholm Sweden

fran

as rx'ed

4:10

7.57 as rx'd

5:12
Prevous Fran was just under 7

5:32 (down from 5:56 on Oct. 12, '09)

m/32/5'9"/175

7:26 (off my pr by 1:22 secs)

That was such an inspiring video! Thank you Crossfit Motor City.

Fran as Rx'd

3:43 PR.

I dedicate my "FRAN" today to Lumber Jack Crossfit and the Fort Hood 13

31/m/5'10"/210

as rx'd

6:28

did this 2 weeks ago in Missouri 4:47 PR

7:35

JD...outstanding!! I like your website and explanation of the sheep, sheepdogs and wolvles.

Your teams support and dedication to the sheep and sheepdogs are appreciated. See you soon! D

Nice Work Jason (JD) on the vid. Nice meeting you in Santa Cruz and keep up the great work! you're a beast!

4:30

yes
i love this wo

Last time:
8:37
Jumping pullups
55 lbs Thrusters

This time:
09:05
Jumping PU's
88 lbs thrusters.

I'm getting there!

as rx'd

3:45, first time under 4 min for me and it killed me

For time:

Row 5000 meters
=19:49

95 pound barbell Thruster, 13,8 reps
8 Pull-ups
95 pound barbell Thruster, 9,6 reps
5 Pull-ups
95 pound barbell Thruster, 9 reps
4 Pull-ups
95 pound barbell Thruster, 6 reps

I just started crossfit so uh what's a thruster pull-up? I can't find it in the demos.

btw: 156

4:07 as rx'd. last time, 3:55 w/ 75# thrusters. last as rx'd, 7 minutes.

#166) a thruster is a front squat and push press, preferable without a pause at the top. and well you know what a pull up is. they are seperate movements, so do 21 thrusters then do 21 pullups, 15 thrusters, 15 pullups, 9 and 9. good luck sam.

Somehow knew we'd have Fran today. I've been doing every WOD as Rx'd lately. Did Fran 091023 (instead of that rope madness) and got 7:23. My PR, at a box 9 months ago with someone screaming at me the whole time, is 6:44. Slept great last night, didn't drink a lot this past weekend, felt primed.

Took an extra sip of water before I started my timer--mouth dry due to nerves more than anything. 5:46. PR by almost one minute, 1:40 faster than 3 weeks ago. Hell yes.

2009-11-17: 6:13@95lbs (Rnd 1 unbroken@1:54,Rnd 2@3:02,Rnd 3 unbroken@1:17) Fell apart in round 2, need to get these unbroken, calc. only did 90lbs last time.

2009-10-11: 6:30@90lbs

m/24/173

6:40 as rx'd

34/F/5'10"/160

As rx’d
4:02 (2 seconds over PR)

Wasted 2 seconds bending down to pick up my timer before my last set of pull-ups; note to self: if I’m taping my workout, DON’T WASTE TIME PICKING UP MY TIMER! And STOP BREAKING UP PULL-UPS so much during the 15 and 9 rounds!

As a final note, I was not laid out, writhing in pain afterwards like I usually am, which only means I did not work hard enough. No reason I shouldn’t do sub-4 next time, darn it!

M/35/185
3:08

Just did this one the other day...7:30 at Bolling AFB CF Gym--used light weight for Thrusters and blue pull-up band for pull-ups. Today I made up a WOD that was convenient for using the Pentagon Gym:

F/35/123#/5'2"

4 Rounds for time:
Run 400M
50 Sit Ups
35 DUs
50 Sit Ups

29:45

5:40 pr

18/M/5'9"/135

scaled 30lbs db thrusters

6:30

11:43

M 45/5'6"/150

Fran as Rx'd 5:54 new PR
gotta get that kipping pull-up down...

rx'd

puked x 3 (gotta love it)

3:47

I felt a little more twisted today, so I opted for rowing Fran

1000m Row
21 Thruster
21 pull up
750m Row
15 Thruster
15 pull up
500m Row
9 Thruster
9 Pull up

time: 18:10 (pr)

2:32PR

Compare to 20 Oct 09- 2:49

First time doing all sets of thrusters unbroken.

I couldn't do pullups for the blister I got on my hand from the last workout so I did knee raises instead. The thursters were killer I hade to keep taking short brakes. I think that it took me around 8 minutes

M 33/6'/175
15:08 3rd week of CF! Wow this hurts!

bluh

4:16

WTF!!! 10:00 flat almost 3 min slower than PR. Ive been slacking. havent been hitting the gym as hard since the deployment. just now actually finished one good 3 on 1 off cycle in almost a month. this sucks coming back into it. love all the pullups though!

m 27/6'6/244

2nd CF workout. subbed standing rows for PU's and used 35lb kb's for thrusters.
11:43

Anyone know the Fran or Angie record using strict pullups? Not sure if anyone cares about the distinction, but it does make a difference.

Giddyup...everything's easy after Eva! Damn!

10:34

34/m/175

as rx'd 5:49

dammit

fran rxed

5:42 (not pr, 40 seconds slower)

still blaming the residual from sickness, cant clean out the head and lungs all the way yet.

m/21/5'11"/175

rx'd 8:00

Should we be doing additional cardio?

shoulder bugging... swapped for squats @135, Pullups as RX'd

8:30

12 Thrusters @ 75#. Rest at 65#

11:13

(last time was only able to get
6 thrusters @ 75#)

5:46

Fran is starting to come back, still 2 minutes off pr. Shoulders feeling better but top of knee would hurt when I wa bottomed out on thrusters. Wondering if it is caused by scar tissue from my knee surgery.

21 95# thruster 1:06
21 pullup :37
15 thruster1 :56
15 pullup :27
9 thruster 1:26
9 pullups :15

m/41/200

as rx'd 2:50

M 37 6' 165#

4:00 exactly rx'd

not feeling 100% as of the last few weeks. Not sure if it is te weather change or stress.

Last Fran was 3:47 pr.

Still pretty happy with all considered

5:04... delayed onset kicking in from last couple days, pretty happy with results but hoping for sub 4 next time

7:38 as rx'd

M/29/152lbs/66"

9:22 as Rx'd. That's a 32% improvement from last time. Thank you crossfit. This program kicks ass!

M/44/185#/5'9"
Rx'd 5:19. Exactly same as last time.

3:21 (65#'s) PR

m21/158/69''

as rx'd 7:24

as rx'd

4:20

3:42 as rx'd= PR of 26 sec

8:06

my first scale on fran.

115 21-15-9
15 lb PU 21-15-9

3:31

noah

m/47/177
Heavy Fran 12-9-6
135# thrusters, CtB pullups + vest=6:52

As RXD: 9:59 PR by about 3 min. I guess thats what happens when you dont brake as much.

32/m/6'/185

fran first-timer:

8:30

L1 cert next weekend in ATL!! BRING IT!

My first try at Fran had a twist. It was called "What the Fran". Added an additional 21-15 thrusters/pull-ups to the end. My hands looked even worse than when I did Angie.
Angie VS "what the Fran" = WTF. Loved it!

m/30/223

5:21

3:07

3X Warmup of 18 GHD and 18 BE

WOD as RXed (sort of)

21- 65# Thrusters
21- Pullups
15- 65# Thrusters
15- Pullups
9- 95# Thrusters
9- Pullups

Time 7:31
Third set I noticed the bar I was sharing had only 65# on it (Damn...attention to detail Gene)...I thought I was finally smokin FRAN but I was doing considerably less on the Thrusters...

Lesson learned: Check your freakin weight!!!

Not only did I do first two sets light, I had to take a minute (plus) to change them out..

Started CrossFit almost two years. I've been diligent about tracking my Fran scores. Today, I went under the 6 minute mark as Rx'd for the first time. Here's a look at what it took to get there. Note that I couldn't even do a single pull-up unassisted when I started. My recommendation to anyone that is just starting CrossFit, stay at it,work hard and scale when necessary.

Monday 080331
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.

5:54
75lb first round
65lb 2nd and 3rd
Assisted pull-ups
------------------------------------------------------
Thursday 080724
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments
7:52
75lb Thruster
All pull-ups on regular pull up bar w/ some assist
---------------------------------------------------------------------------------
Monday 080915
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments
6:03
75lbs.
Assisted with 80
--------------------------------------------------------------------
Friday 090213
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
6:22
---------------------------------------------
Thursday 090528
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
Compare to 081203.
85lb Thruster
5:25
---------------------------------
Sunday 091011
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
Compare to 090213.
6:16 Rx'd
----------------------------------------------------
Tuesday 091117
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
Compare to 091011.
5:52 Rx'd (PR)

7:20

CFWU x3 - pullups were sets of 5

Fran as Rx'd

8:48

4 minutes faster than last time. if we have pullups tomorrow, my arms will probably fall off.

6:31 PR compared to 7:56 last time

Scaled 85# Thrusters

Wasn't aiming for a faster time but rather heavier weights on the Thrusters. My observations, last time which was the 1st time doing FRAN, I scaled the Thrusters using 25# Dumb Bells. Also having to walk back and forth from the free weights to the pull up bar last time. This time I used the "Power Rack" and scaled 85# Bar Bell Thrusters and using the crossbar at the top of the "Power Rack" for the pull ups. Even though the weight was more than it was last time and the Thrusters quite a bit more taxing; my time improved. Point is, for those of you walking across the gym for FRAN, perhaps you can try using the "Power Rack" next time. Plus you can set the safety really low in the squats for the thrusters also.

Modified CFWU x3

WOD
:04::53

The slowest Fran I've done in probably 3 yrs. I'm so tired of being broke down!

Get some, Go again!

Are most of the bases in Afghanistan outfitted with some sort of workout equipment like in the photo above? I joined the Marines and ship out in Janurary for training. I am pretty sure I will end up out there at some point, just wondering if I will have a place to workout.

m/34/6"3"/195

As Px'd,
Time: 7:56
A personal best for me. Looking forward to my Level I cert. Thanks CrossFit and to Caleb, Craig, and Jake who pushed me today!!

m/45/175

Fran
as rx'd

5:46 a min slower should of warmed up...

A Marine Corps recruiting station in Tennessee has developed several Hero workouts, named for Marines who have won the Navy Cross and Medal of Honor.

Brian Chontosh is the only living recipient with one of these Hero workouts named after him.

Read the story in the Marine Corps Times here: http://www.marinecorpstimes.com/news/2009/11/marines_crossfit_111609w/

As an example, the 'Chontosh' workout is here: http://www.marinecorpstimes.com/news/2009/11/marine_workout_chontosh_111609w/

JuliAnn&Pony - nicely done ladies!! LauraDeMarco - holy shiz woman!!! That's bada$$!!

Forced rest for this cycle. Start back at the beginning of the next one.

34/m/210/6'5"

6:32

9:12 65#

first fran
as rx'd
5:12. kind of disappointed, was looking to hit under 5.

10:51

Full pull-ups but only 66 pound bar (30kg)
I'm new to CF and I found the thrusters awkward to balance, any tips? Also, once i'd worked out it was all in the legs they got way easier!
Cheers

Pack
15 - 65# Thrusters
15 PU
9 - 65# Thrusters
9 PU
3 - 65# Thrusters
3 PU
6 - 65# Thrusters
6 PU
5:36

Great photo~creativity and perseverance.

"Thrustless Fran"

**right shoulder a bit irritated from my push press sub (can't do push ups yet) in "Angie" yesterday.

Shoulder hurts whether I WOD with it or put dishes away in the cabinet...I'll be kind of smart and not push too hard-hence the thrustless Fran.

21,15,9 Front Squats 65# pull ups

TIME: 3:30

8:31.

Scaled to 65 lbs thruster, 102 weight assist pullup.

PR on time, increased thruster weight by 10 lbs. and decreased weight assist on pullup by 18 lbs. since last time.

8:22
100# Thrusters
70# assist Pull-ups

Thanks for the video and CONGRATS you you JD on transforming yourself!

I will copy and paste this onto our affiliate site for all to see how focus and determination yields results.

I know what "FRAN" is but why the 3 rounds? haha!It should say 21-15-9 thrusters and pull ups. The "Elizabeth" WOD says 21-15-9 cleans and ring dips.

Did it at home and just have 27.5lb dumbbells.
Time was 7:29 but with only 55lb thrusters and the slight extra difficulty of it not being a bar.

First time as Rx'd!!!!!!
11:49

almost all pu's were single kips as I have not learned to control my swing very well.

So to clarify, is it one round each of 21-, 15-, and 7- of both excercises (6 sets total), or three rounds each of 21-, 15-, and 7- of both excercises (18 sets total)?

C: 4:15. F! :10 slower than my PR.
Couldn't hold on for the PU, thick pullup bar at the rice gym.

BG: 9:38 7 minute PR!!!!

Hoot, hoot, hoot.

That was awesome! Last time i did fran i did horrible. I cut my time in half!
6:26!

48 / 176

Jason - nice work!

WOD as rx'd

7:37

are we supposed to do kipping pull-ups or regular pull-ups?

I must say. All these pull ups I am getting better. I did 16 on my first round of "Fran" today. at 280lbs that ain't bad. Finished in 5 minutes. I love it, keep it coming.

as rx'd
11.36

m/33/6'4"/218

Subbed strict pullups
21 95# Thrusters (unbroken)
21 pullups (14,5,2)
15 95# Thrusters (9,6)
15 Pullups (5,4,3,3)
9 95# thrusters (unbroken)
9 pullups (2,2,2,1,1,1)

8:27

Took 2 weeks off, gonna pay for it. Pullups remain my weakest movement by far. Gotta learn to kip...

M/40/5'6"/194

8:59

w/95#

Probably a PR. Thrusters kill...

As Rx
13:27

95# Thrusters
Dips instead up PUs
10:23

Last Time..10:17 as rx'd

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups C2B
time 6:19
last time 6:40

Pullups on the mew fat bar. ALL broken up. They were horrible, I sucked at them. I'm sure it is part bar part being wore out, I'll have to work on the new bar.

In sying all that, I'm happy with my time. Not under 6:00 min Scott, sorry. Next time for sure.

5x5 Shoulder press 95lbs (we were standing arround talking so I hit some extra.
10 deadhang pullups too.

m/23/160/5'9

scaled up to heavy fran.
15-12-9 135 lb. thrusters
21-15-9 pull-ups. (all unbroken)

7:32

M/28/5'8/185

2nd week at CF

I have been what I consider an athlete my entire life. I have participated in virtually every sport known to man at a competetive level at some point in my life including four years of college baseball. Even after all of that I have kept in what I thought to be good shape. Man I was wrong!

I am sore in places I didn't even know existed. I have been sore before after doing bicep curls or bench press, but this is completely different. It is envigorating! I wake up each morning wandering what the next crazy WOD is. CF is by far the hardest most intense thing I have ever done and I love it! I think addiction is the word.

I look at some of the times posted on here for exercises like Angie and Fran and wander how it can be done. Is it possible?

Hats off to you for reaching your personal bests. You guys have given me a new focus for my level of personal fitness. I have times to shoot for, though it may take me a few years to reach. I do know that WHEN I reach them I will be a member of an elite group of fitness machines. Thank you for your posts and keep gettin it!

Fran as RX'd at 6AM (I like to work out in the afternoons) 17:55
Angie as RX'd 37:50, it took me 18 min to do the pull-ups!

Can't wait to see the results of this training next go round!

As Rx'd

9:21

Last time was 10:23. More than a minute improvement but thought I would do better. I was worn out and sore from Angie yesterday though. No excuses. Gotta keep improving cardio and metcons. Running a mile everyday is helping.

Jason, nice work. Congrats on your results. Complete depth at the bottom and extension at the top of all of the thrusters. You don't always see that.

First Fran as RX'd... last time used 75lb thrusters. The 95 lb thrusters caught up to me real fast.

8:53

Whew. Everytime this comes up i'm scared to do worse then the previous time.

5:31 RX...PR by one minute.

Aloha,

Jordan

9:37

PR by 4:10...my PR was set after a 4 hour car ride though

Felt like I can get a much better time I just have to give 100%

F/23/140/5'6"

Ok- so depressed right now gotta get it out
4:57
BUT most my pullups didn't count bc didnt get my head over the bar. no straight bar at school gym so have to make it work. just pissed at myself bc put all that wk in. could've been a PR. but no.

Did the wkout at 10:30 and stil haven't recovered from the emotional let down :(

6:20

Questionable form on the pull-ups near the end; full ROM wasn't quite there. Otherwise, felt really good about the thrusters.

M/24/5'11''/200

As rx'd:

5:37

Man I love Fran!
It has been about 6 mo since I last did any crossfit work out and I was scared to see my time but I made it in 6:35 so I was not that dissapointed. To be honest my hands are torn up after completing Angie in 36:45 yesterday and Fran today but I feel good about both work outs.

reps as rx'd 21-15-9

Smith body weight row on 6th peg
Thrusters with ez bar and 10's(37.5#)

4:27(3:50 last)

much better form today keeping squats lower but could still improve.

As rx'd 5:13.

Buy in: 2 rounds 2 min. run, attemped to walk on hands, 1-arm db swings, bar MUs, light thrusters.

Morning: Fran 2:40 today
PR 2:37

Evening:
Deadlift 5x5
Front Squat 5x5

Totally stoked. Absolutely crushed my previous best. In Aug of 07 I did this just a hair under 7 minutes. Today I did it in 4:47. I'm absolutely jazzed. It was 90% mental.

43/male/185, rx'd
4:47

I would like to thank everybody for their kind words. I appreciate the support of the community as it has been the single biggest reason for what I've been able to accomplish.

MCCF Members,
You guys rock! I have a blast every time I'm there. I mean it. It means more to me to see you guys PR and meet your goals than you know.

Everybody else thanks again...

If you're new keep after it. The 2 biggest mistakes people make IMO are that they start out too fast or that they don't stick with it long enough. If you're frustrated, but you've only been doing it for a few weeks, relax and give it time...My first 'Fran' took 12 minutes...and I couldn't do a pull-up when I started either...

Regards,
Jason David
Motor City CrossFit

Rx'd 7:56 pr

6:00

Marine Officer male/28/170lbs
Last time was 5:30
this time was 3:49 PR

Thanks JD and MCCF... You guys are an inspiration. Look forward to meeting you guys soon! From the Lansing area, D

M/39/6'0/200
5:52 pr

9:11 as rx'd

My thruster form needs some work. The pull-ups were fun though. We really don't get to see enough of those.

10:09 (or so)
Subbed 7-5-3 muscleups for pullups
Finished last set of thrusters at 6:22, and then took forever to get the last three MU's. Felt very strong on the thrusters today. 9:52 previously as rx'd.

4:36 pr

3:06

Missed my PR by 26 sec. I don't know.

first time Fran as RX, 11:23

Thanks to MajorDad and Ed for your words yesterday. Crossfit is really catching fire here at Holloman AFB and I was told they might take it away.

M/31/180

3:25

Hey Cash Renyolds...
You don't F'N "win" the Medal of Honor or Navy Cross. It's NOT and F'N desirebale award. Show some RESPECT. A servicemember is AWARDED these medals. It's not a freakin' game

4:45 pr

DND
My old #$% said not today

3:10 rx'd

M/34/5'11"/167

"Fran"
19:11

I took too long, but I keep improving. This was my first Fran. When I started I could only do about 5 pullups, now I passed "Pullup Hell Week" here!!, even though my times sucked, I really feel accomplished. I'll keep working on my times.

Went heavy.

15-12-9
115# Thrusters
25# Weighted Pullups

11:03

M/34/5'11"/167

"Fran"
19:11

I took too long, but I keep improving. This was my first Fran. When I started I could only do about 5 pullups, now I passed "Pullup Hell Week" here!!, even though my times sucked, I really feel accomplished. I'll keep working on my times.

7:15 pr by two minutes. It's amazing, back in February, I couldn't do all the pull ups. I still hate em, but I'm improving.

M/27/5'10"/188lbs

First dance with "Fran" as rx'd 8:50.57 Need to work on form with thrusters.

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (subbed for empty bar 8KG)
Pull-ups (subbed for jumping)

Time 2:22

Did this in my (cold) garage with Elaine, warmed up by timing her doing Fran :-)....I feel like a fraud not only did I do it with an empty bar and jumping PUs, but my form was also all over the place (didn't lock my elbows !!)Next time I will slow it down and focus on form.

Great Fun.

6:50
as rx'd

interrupted mid way through. Try to do better next time

M35/5'9"/172

M36/79kg

rx'd (41,2 kg)

081202 7:15
080512 7:42
091026 5:55

Today 5:07

m.23.175

rx'd

5:56

Best Video I have ever seen on this site.

I dedicate my FRAN Time 6.41 (close to my PR)to my friends at Lumberjack Crossfit Fort Hood, Texas. God Bless.

Johnny Lobo

ass to the grass and a set of 12 in between 15 and 9 worked out to be a 15:22

Rene- "I keep improving....even though my times sucked I feel accomplished" That is what its all about. Way to go brother.

Cookie- do me a favor? Please pummel Fran for me. I had a hard time with her this AM. My little sapling forearms were no match for her today!

8:28 45#/ band
I keep doing this all different ways. Have no compare to with 45#. I need to shave/ buff my callouses :P

Hooray for s'more and bumpers!

8:35

M/23/165

If they put this in the 2010 games I will lose. This is my worst workout by far. Thank god for the pullups b/c they save me everytime.

6:31

Angie PR this morning, followed by Fran after noon for another PR. Maybe Pullups are good for me.

WOD - 6:22

95 lb thrusters
150 lb pull downs
21-15-9
8:11:79

ran 1 mile for warm up

M/22/191

This workout has been a pain every time I try it. This was only my third complete attempt at Fran and it was a massive PR!

Last time: 5:00 flat
This time: 3:07

That 1:53 pr was all about mental preparation...

thought i had a pretty good scaled WOD until i saw Jason's video...great time and great success! i scaled to 75# thrusters and did 5 rounds of 9 reps....6:04

Sorry my pr isn't 1:53, my improvement was 1:53...I'm definitely not as fast as Jason Kaplan...haha.

55-lb thrusters

This Time (11-17-09): 6:08
Last Time (09-27-09): 6:44

Yay for new PR! Started CFSB on 9/27....its helping :)
Once I get to sub 5 minutes then I will move up to the Rx'd weight for women.

As Rx'd but with 45lbs Dumbells.

45lbs Thrusters x21
Pullups
45lbs Thrusters x15
Pullups
45lbs Thrusters x9
Pullups

10:38

3:15 as RX'D

4:48
49 sec off of pr
went in scared and resulted with no intensity
dropped on 11/15 thursters

CFWU x 3; subbed Ringdips for Pups

NOT As Rx'd; still nursing oon Gravitron

#95 21-15-19
#55 assist Gravitron 21-15-9

12:32

2 x PAC laps; 1:26, 1:26

wod as rx'd
3.54 bad day
pr is 2.44

65# thruster, assisted pullups w/ 8 plates. 9:27.

SUB 110# pd (t)

12:02
previous 9:04

About 16 minutes, reduced to 85# thrusters and 50# weight assist on the pull-ups. OW!! But feeling good, too. ;)

Assisted pull-ups

4:47

4:35 Rx'd

Previous was 6:35. 2 minutes exactly shaved off!!!

Viva CrossFit Hollywood!!!

As posted
7:03

This one was pretty rough: I think its called catch 22?

22 DL w/ 315lbs
Farmers walk 200m+ w/ 45lbs dumbells
22 Dumbell Thrusters
Farmers walk 200m+
22 C2B Pullups
Run 400m
22 OHS w/ 95lbs
Run 400m

20:01

No hills in the run though. Just stairs.

29/M/141

5:54 PR

JD... you da, you da, best! That is an amazing FRAN time and such an stupendous transformation! Words can't even express what an inspiration and motivation you are for me! I can't thank you enough for all you have done as my coach! Keep doing what you're doing.

23 Jul 09: 9:54
27 Oct 09: 6:50
17 Nov 09: 6:07
--all as rx'd.

13:42 Had to jump to finish pull-ups

6:00

FRAN as Rx'd

6:26 PR. Once again, thanks to my coach Fit Mom from Cross Fit Persevere for the push!

can i do thrusters using back squats instead of front squats?

30 kg thrusters
20 kg assisted chins

both were rough, both breath and weight... broke it all.

11:40

Fran w/ 65# thrusters

6:20

Did it in 7:40 on 10/11/09

Couldn't engage my forearms for 5 minutes afterwards. Damn fran hands.

as Rx'd with "chick weight" 65 lb thruster

7:17
PR by 1:10

m/20/150lbs

first attempt at fran
70# barbell

11:xx

Angie took it out of me yesterday. Thrusters slow today but pullups went well which was a bit of a shock. First round of thrusters took just over two minutes, form didn't fell quite right so I did another 40 thrusters after workout as part of warm down concentrating on technique.

time: 6:48 as rx'd.

CG E-City CrossFit
Leary(M/44/5'11/200)
4:31

6:09 need to focus on form.

m/42/170/6'

3:39...last time: 4:20!

First time as rx'd.

13:40

Agh! Have to get faster...

m/38/76/210

6:35 as rx'd

Not a PR but best ROM

17:07

M/22/167#/72"

Fran as Rx'd

6:35

34 yom 225 bwt

fran as rx'd 3:57 new pr by 6 seconds

26/m/5'11"/185
Level 1 this weekend. So cutting back a little.
Did 135lb thrusters for 9-6-3
2:53

8.20 not bad for my first week in crossfit.

m/34/6"0/225

not as RX'ed, used 65# and didn't time it.

about 9 minutes.

first day of crossfit! 11:23

6.31 as Rx'd (pr by 41 seconds)

20/m/5'11"/163

M/21/175/6'0"

Did pull-ups on rings today. Time was horrible at 8:20. Last time I did it with rings I got 6:56. Cardio was not there today.

M/30/192/5'10

15:00 as rx'd--however, used 115lbs for Thrusters instead of 95lbs.

M/21/175 5'7''

2:31 PR

Beat my last time by 4 min.

Humbled again..

Ass handed to me on a platter - 8.19 +4seconds from PR

1 Mile Run 7:09 on indoor track

back extensions x 10
sit ups x 10
squats x 10

Fran as Rx'd
10:46 PR by miles
Did the first set of 21 thrusters unbroken, pull ups were killin'. I see some improvements on the horizon with my time for this WOD.

As rx'd: 7:46

Forgot to mention on comment #328, new PR! From 10:15 to 6:35! Over 3 minutes!

as rxd 14:20, decided t0 take it s0mewhat easy because 0f yesterday, this is my first rec0rded rx fran, s0 it'\\ be nice t0 have this as a reference t0 utter\y smash in the future! [s0rry ab0ut the crappy keyb0ard)

Felt Horrible today but maybe that's because I flew to Kansas from Germany....

13:06 as rx'd

Way off of my PB of 6:15. It does hurt so good though.

M/27/6'2"/150

45# BB thruster
assisted pull ups

6:24

Heavy Fran
8:34 as Rx'd

crappy thruster form

rx

11:59

last time 15:17

a disappointing effort today. As rx'd:

7:40 (2 minutes slower than last time), I think my arms were still sore from 100 pull-ups yesterday.

Drea did: 21, 15, 9 Fran with 33lb thrusters and assisted pull ups. no time recorded.

9:53

First Time Fran.

Felt like the technique was off on the thrusters; started getting it down towards the last set.

6'0/168/36yo

16:35

2 pukes after :)

10:55 last time
Going to kill it this time

Ax Rx'd

6:25

F/38/5'4"/135
Used 65lbs
11:46. PR (probably tied with last time though because last time I had to repeat a thruster).

4:44 at 6:30am before going home from work, half hour after breakfast. Pr is 3:47.

Over 20 mins
Used 65, 60, 55 lbs
Final rd pullups on 60lbs assist

10:23

Couple of minutes off pr. Had trouble with grip on thrusters, bar kept rolling into fingers for 1st and 2nd set. Third set was good, but too little too late.

5:03 rx'd

looking forward to "overhead and far away"

i<3 Painstorm

30yo, 5'11", 176lbs

6:41

I could hardly breathe going through this one. Seemed worse than usual, and I was feeling really low on energy. Still, I beat my last time and tied my PR. Feeling the burn in my forearms now.

this is now officially my favorite wod. my shoulders are absolutely on fire.

BOOM new PR...2:45 as Rxed.

Plus I was outside in 40 degrees.

RX'd
14:02

19/M/5'8"/135

7:57

also added 50 medicine ball push ups - did 2 rounds 30/20 - go harder next time

as rx'd

9:03 - PR

M/57/160
7:00 as Rx'd

3:15 as rx'd

38M/5'10"/170#

W/U: jump rope, 100 single-unders; 17 ROM exercises.

As Rx: 4:23.

Off PR (3:01) by 1:22. Thrusters were quick and clean, but the pull-ups were rough. Prob still recovering from Angie and the last cycle of WODs.

THAT is an exceptionally legit Fran video. Nice work Jason!

Almost "Angie", details there. 17:25

M/26/140/5'11"

As rx'd 4:47(2 seconds over PR)
I have a sinus infection and feel really crappy, so I will take that time.

D
@ home
as rx'd

8:31 (PR by :46)

21 - 2:55 (-:45)
15 - 6:25 (+:10)
9 - 8:31 (-:11)

F/16/5'7''/140
6:41.55
Still need to make sure chin is over the bar on all reps
but thrusters were better
Last time: 8:35

1st Time FRAN 16:35

Finally got the "Thrust" out of thrusters on the last set, what a difference technique makes.

Little Throwup contest at the end

6'0/168#/36yo

M/32/144lbs/5'5"

3:35 tied my pr

M/47/199

As Rx'd. 5:47

As prescribed:

3:14

Not a PR, but I can live with it.

M/34/70/205

6:18

2:38 Rx'd

Arms struggled from Eva and Angie, dropped off the bar twice.

FRAN as rx'd
4:17

"Rip it"

6:05 PR

BUT, scaled to 80lbs, as usual. Avg HR 175, peak 190. My Dr. Jekyl and Mr. Hyde WOD, because the thrusters are still just brutally difficult, and pullups are just ridiculously easy.

Still keeping track of the "graying of the main page," and I have to say "outstanding work" to duane, marty, denob, NikNichols, Jim D, Adam, tom perry, P&M, and Memuc. It is truly awesome to see so many older folks doing such great performances day in and day out!

m/170

as rx: 4:18

m/29/155/5'8"

6:36 Rx'd

M/38/69"/200

as rx'd 8:55

3:33

Fran as rx
8:59 pr by over a min

Cfwu. Scaled thrusters to 65#. 2nd wod back from laryngitis. 8:22.

I just started the WOD yesterday and am confused. It seems like there isn't much cardio (straight running or sprints), and the workouts are not very long. Like today for instance, only have a workout that takes 10 minutes doesn't seem like it does much. Are there other things that people do (running, other lifting, etc.) even if they do the WOD? Sorry if this sounds odd, I'm just used to lifting weights for 40 minutes then going on a run. Completely different stuff here.

- Charlie

As RX'd - 12'02" with 1 extra thruster and 1 extra pullup. Last time was 13'40" with 2 extra thrusters and 1 extra pullup. Praise the Lord for His strength!

Doug
M/16/5'11"/168
4:34, PR by 8 seconds.

Carole
F/51/5'6"/130
8:32

Kevin
M/50/5'11"/170
8:19

6'1/m/22/195
As rx'd, with deadhang pullups
6:10

CFSB Week 1
Tuesday
Deadlift 3x3
315-365-385

225
1x12

:Metcon:
12-6-3
thrusters(135)
Chest to bar pullups
3:39

Poor time today, had to sub 88lb thrusters too.

10:42

[7:37]

as Rx'd

3:39

As Rx'd

21's - 5:23
15's - 5:45
9's - 2:57

Total: 14:05

PR'd by 0:02

7:30.

had to use the top of a smith machine, strict, can't do kipping on it.

M/48/6'3"/195

9:08 as rx'd (8.33 PR)
mind said PR but body said no way today.....disappointed

6:05 PR

m/26/5'11''/180

as rx'd 4:31 PR!!! thought my lungs and forearms were going to explode afterwards!!!

PR 3:45, almost met pukie

Pull up variations not full rom. Time: 6:24.98

65#
strict PL

12:59

this was my first truly rx'd "fran". i just got off the pull-up band 2 weeks ago. kipping pullups were not bad. most were is sets of 2-3. the biggest struggle for me were the thrusters. by the time i got to 15s, i had to do singles. but considering the fact that 4 months ago i couldn't do 5 65lb thrusters, this is quite an achievement.

Fran as rx'd 17:22

M/40/195/6'4"

Fran as RX'D
7 sec faster than last PR of 4:17
New PR 4:10

3:35 pr. So much for too many pull ups. M/38/175/6'0"

m/57/5'10"/180

as rx'ed 10:47

pullups were dispatched quickly, only broke up the first round (15,6). Bet I didn't spend more than 1:30 or so cumulatively on them. Thrusters: well, as I said above, I'd never done 'em with 95. But now....I understand the "why" for the kb swings and the jerk presses from the past few days. From the first thruster, I knew I could finish, even if I took some breaks in between thruster and PU sets. Got my hips engaged from the get-go instead of just trying to arm-muscle it up 45 times (which would have KILLED me).

Probably much longer breaks than I needed, too. I should pay a trainer just to yell at me while I'm doing these WODs. Or bring my wife to the Globo.

I will break 7 minutes next time.

Anyhow...this stuff is starting to make so-o-o-o much sense.

55# thrusters
9:55 (PR is 6:47)
arms definitely fatigued!

6:10. Better than last time 6:50 but not a pr 5:56. Amazing how long it takes to recover from this wod.

FRAN, you beastly lady... god love ya.

4:13.38

BUT, I only have a 50#KB so I subbed 95# for 50#. Plus I had to use the medium (purple) band for pull-ups. However, I did remove a band today (small little black one), and think I figured out the kipping action. All and all, pretty happy with the result... my chest was/is on fire, wicked little WOD!

Nice job JD... way to kill Franny!

as rxed

10:20

9:57 70 lb thrusters

15 mins.
75 lb thrusters

m/25/220/6'

24:40

7:46

m/37/187/72"

10:09 as rx'd

3:16 (pr)

old was 3:40 last time - lactate threshold is increasing!

17:28 as rx'd

first fran

9:49

85lb thrusters
pull ups: mostly kipping, some jumping

rest day for me

5:58

well, my first Fran ever. 3rd crossfit workout ever
did angie yesterday and cindy last friday
so my fran today was scaled
65#
did 21-9-6
after the 21 my team was like wait this is your first fran?! your 3rd xfit? lol
so they scaled the reps down for me too lol

so at 65# 21-9-6 i got 10:04

I did fran last week and got 2:38
so i decided to keep it constantly varied and do 60kg fran.
WWWWOOOOOOWWWWW!
9:34

oh and i think maybe like 4 of those were good kipping pullups lol
need to work on those alot also
and work on my cleans was totally doing them wrong lol wasted so much energy doing like a reverse bicep curl lol

to post #383

it may seem like these arent that great of a workout considering there are people here that can do fran in under 3 minutes
but after those 3 minutes guarantee they have had more of a workout than your 40 minutes of lifting
from what i gather xfit is all about intensity and explosiveness
all out awesomeness
give it your all so after the workout your dead to the world

39/m/5'11/165

30# Dumbell Thrusters
8:29

9:31

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

M/20/175 5'8"

2:31 as RX'D PR beat my first time by 4 min. cardiovascular strength is increasing substantially.

as rx'd

3:15

was shooting for sub 3, wasn't feeling it today though...

First Fran: 14:35
Second Fran: 12:15
Today: 8:39!!! PR!

My second Fran ever.. (65# thruster)

7:40 (Wow beat my first Fran by 1:40)

We had this at our affiliate today

3:17 as rx'd

and yes all were as Rx'd

As RX'd: 3:45 (prev PR 3:32)

First round about 5 sec slower (1:15), about 9 sec slower 2nd round (1:28), and about 1 sec faster last round than PR (1:01).

Pullups smoother and easier today, but the opposite for thrusters. First and last rounds of thrusters unbroken, though from about last half of 2nd round on only got to parallel and the final thruster was kinda lame.

Glad to have been able to attend my first level 1 cert at CF North Santa Cruz during the 7th and 8th. I will say it was extemely informative and damn does it open up your mind! My PR for "Fran" is a 2:13RX. yeah i got it, i can move through it. Due to my world being opened a little more on the programming side i up'd it to 135lb thrusters and did it barefoot. Didn't want to do the "Heavy Fran", i've learned the concept and benefit of baby steps. So my time was 7:13, it felt awesome too!

58 y.o. 5'10 153

21 65lb thrusters, 21 pullups run a mile
15 thrusters, pullups run 3/4 mile
9 thrustrers pullups run 1/2 mile

27:04

This was a short WOD. Depending on the individual a 10' WOD typically requires 130 to 150 Kcal. I just don't see the purpose of it. Intense anaerobic effort acclerates muscle growth, but high repetition leads to degradation of the exercises, decreases effectiveness of the exercise and increases the chance of injury.

Putting some kind of aerobic stress between sets would address these issues, which is what I typically do.

Second time doing Fran

As RX'd, all unbroken
3:24

(previous was around 5:30 I believe)

Pretty happy after Angie in 13:07 yesterday
100 pullups in 8:38 was a best by about 2 minutes.

5:33

off pr by 42 secs (4:51)

still dead from angie

f/22/5'4"/120

3:47 as rx'd with chest to bar pullups. MAJOR PR, I'm so stoked

31/m/196

4:52 as rx'd. pr.

22 y.o. m 6' 187 lbs.
Subbed...
30# Dumbbells
Mostly dead-hang pull-ups...time of 17:45. That's my first encounter with Fran. Afterwards, 3.6 mi jog in 33 min. I admit I was not pushing it too much after Fran! Always looking for improvement. Thanks for the encouragement and goals!

Rx'd 4:42 (PR is 3:58) Just didn't have it today.

First Fran...

20/m/130 Sub'd 65#

8:51

Just watched the video of it...I guess I lost count on the first round, I did 27 pullups.

30/m/5'11"/205

Fran
4:17

PR is 2:55
2 months off really hurts your times. Glad to be back though.

5:35 as rx'd

Been trying to get it under five. Soon!!!
This beats my last time
............................................................

#75lb Thruster
Kipping Pull-Ups
3:33

M/19/160/70

as rx'd
4:09 PR

Rx'd 3:21. previous PR was 4:15

3:12

m/20/6'1"/170

as rx'd: 5:25PR

followed it with 15-9-6 at 3:25, and 9-6-3 at 1:40

first fran. started thrusters 3 days ago. wasn't sure how to scale.

55lb thrusters
jumping pu
5:20

next time will use 65lbs.

Second Fran. 4:59 as rx'd Way better than expected. This sh** does work! Looking forward to more squats :_)

As Rx'd 3:12

Second Fran. 4:59 Way better than expacted. Looking forward to more squats :")

4:07 as rx'd

Kevin 21/190/5'7"
21 PU- 0:27
21 Th- 0:53
15 PU- 1:20
15 Th- 1:36
9 PU- 1:52
9 Th- 2:09

My first time with Fran a few weeks ago I got 2:42, so this is a PR by 33 seconds. Hoping to go sub 2 next time this comes up!

Anyone have any experience using bands to improve Fran times? I used to follow the WestSide Barbell Club powerlifting routines and the bands really helped my explosion on bench and squats. I'm thinking of choking some mini-bands around some heavy dumbbells and looping it over the ends of the bar. This will make it harder at the top so you have to try to "outrun" the weight from the bottom. Any thoughts about this??
-----

Chris
RX'd 9:33

-----

Jake
75 lb thrusters
11:24

Last time: 12:36 with band assisted pullups. Had to stop for a really bad headache this time and still beat old PR!
------

Jared
RX'd 10:00

my second time for fran.
10:00.
that sucked, it was about 2 minutes slower than my last time. but i did it this time with the weights as rx'd. The first time i only had 75lbs.

And i only got 4 hours of sleep for the last 2 nights, so that put a huge damper on my ability to preform.

6:46 on two days rest.
sub ring pullups. 2 min slower than PR (bar pullup)

12:24 as rx'd for first time

5:15 as Rx'd

PR is 4:08, All pullups unbroken but 2nd and 3rd sets of thrusters were broken. Not to bad but I'm squating to low. I filmed it so I could critique after.

m/175/5'10"/28

32M/5'8"/175
pr by 11 seconds.Nearly killed me.Good times.
2:57 Rx'd

#383

You lucked out with Fran and Elizabeth being relatively short, though you will be totally smoked if you do them right.

CF does do longer ones. Check out Angie and Eva. I did three rounds of Eva in 25 min before getting cut off by the nor'easter. Another two would have put me close to 40.

Read the FAQ tab on the main page. It doesn't specifically mention why we don't do "Cardio" but if you look back or stick with it, you see a pretty decent load of sprinting. CF is infamous for training cardio-respiratory endurance with intense intervals which preserve your anaerobic tendencies and develope C/R endurance (Tabata Protocol). We also mix relatively lighter lifting loads for more reps (21-15-9, max rounds in 20 min of 5, 10,15) to develope C/R endurance without having to endure LSD runs/bikes/swim/row. Those workouts usually last 20-35 minutes depending on your fitness level.

Hope this helps.

Rossco

75 lb thrusters, 7:29

As rx'd: 6:46. Old PR was 8:00.

75# thrusters

1:30/2:36/1:25 = 5:33 total (PR)

Rd 1 - thrusters and pullups unbroken
Rd 2 - thrusters 10/5, pullups 5/4/3/3 (?)
Rd 3 - thrusters unbroken, pullups 5/2/2

40kg

6:02

Only 20s better than last time. Disappointing considering how much more consistently I've been getting to the gym. Flu last week still a factor. PR remains 4:34.

Today was PR on Fran: 4:37...I was jacked! Previous best was 5:21.

3:01 as rx'ed (pr)

18:10 Rx'd
First Time Rx.

Thruster - 7,4,3,3,3,3 (6:10)
PU - 10,6,5 (8:10)
Thruster - 5, 5, 5 (12:05)
PU - 9, 6 (14:40)
Thruster - 3,3,3
PU - 7 2
(18:10)

7:33 for my first ever Fran, pretty stoked with that. Only been CrossFitting 2 or 3 weeks now.

First official Fran. Did it after a quick peak Watts session on the erg. My right hand is especially ripped up (from pullups) but my left hand is fine...think it's a grip issue? I also row for my college team, so do you think it's more likely to have something to do with the possibility of uneven wear and calluses from that? Hands are a valuable thing in crew so I just want to make sure I don't shoot myself in the foot with the pullups, as beneficial as they are to my body.

As rx'd - 3:26

4.22 rx'd pr
Previous was 6.18
Thx crossfit proper!

wu: .5 mile 7.0 @ 1%, 1000 m row

6:13

27/m/5'7/210#
As rx'd
3:56

'Fran'

58/M/203 - 14:33

48/F/125 - subbed 35lb thrusters - 7:40

as rx'd
5:12

30/M/5'10"/149
Finally after a couple of months I actually got to finish Fran this morning the way I wanted, did it in 26 minutes, first 10 thrusters were at 105 pounds, the rest were at 95 pounds, I am still believed that If I can become more flexible I could use my shoulders more to and my body to do the thrusters easier, I am using my arms a lot when doing the front squads part of the thrusters, I also find out that If I hold my breath and make my body tight while going down the squads, it helps with the form. Overall form was good except the last 5 thrusters, I am still happy because I got to finish though, now my goal is to start improving that time, and try to become better at it,

Any Advise would help to Improve my fran time, to include techniques on doing the actual thrusters.. Thanks

Also after Fran Did Dead lift 3,3,3,1,1 warm up with 135, then start with 185, then 235, then 325, the first 1 was (PR) 345, then the other 1 was new PR of 370..
After that did 2 Gymnastics exercises with was the 100 each scuba kick, some people call it FROG kickers and 50 V-ups.

30/M/5'10"/149
Finally after a couple of months I actually got to finish Fran this morning the way I wanted, did it in 26 minutes, first 10 thrusters were at 105 pounds, the rest were at 95 pounds, I am still believed that If I can become more flexible I could use my shoulders more to and my body to do the thrusters easier, I am using my arms a lot when doing the front squads part of the thrusters, I also find out that If I hold my breath and make my body tight while going down the squads, it helps with the form. Overall form was good except the last 5 thrusters, I am still happy because I got to finish though, now my goal is to start improving that time, and try to become better at it,

Any Advise would help to Improve my fran time, to include techniques on doing the actual thrusters.. Thanks

Also after Fran Did Dead lift 3,3,1,1,1 warm up with 135, then start with 185, then 235, then 325, the first 1 was (PR) 345, then the other 1 was new PR of 370..

After that did 2 Gymnastics exercises with was the 100 each scuba kick, some people call it FROG kickers and 50 V-ups.

Santi

Awesome, 4.40
I just about died after, but i gotta drop 20 seconds

Awesome, 4.40
I just about died after, but i gotta drop 20 seconds

4.40 awesome, still need to drop 20 seconds

4.40 awesome, still need to drop 20 seconds

as rx'd

4:37 pr

8:28

7:50
as RX'd

49/m/190

As Rx'd. 6:14, 30 sec off last and wanted to stay under that 6 min line once I finally made it there.

Back at you mas 376. One of the young ones that I chase pointed out your post and thanx for the kudo's. I'll watch out for those in the future and shout out to the "band of seniors" every once in a while and keep up the strong work yourself.

3RD MOD. CFWU

as rx'd

8:10

4:24 as rxd. No pr today. last time hit 3:53.

As Rx'd....went from a 12:39 to an 8:54!

3:49 as rxd. PR!
Semper Fi!

~4:40

Jumping pullups with little knee bend.
55lbs thrusters.

Kevin 21/190/5'7"
21 PU- 0:27
21 Th- 0:53
15 PU- 1:20
15 Th- 1:36
9 PU- 1:52
9 Th- 2:09

My first time with Fran a few weeks ago I got 2:42, so this is a PR by 33 seconds. Hoping to go sub 2 next time this comes up!

Anyone have any experience using bands to improve Fran times? I used to follow the WestSide Barbell Club powerlifting routines and the bands really helped my explosion on bench and squats. I'm thinking of choking some mini-bands around some heavy dumbbells and looping it over the ends of the bar. This will make it harder at the top so you have to try to "outrun" the weight from the bottom. Any thoughts about this??
-----

Chris
RX'd 9:33

-----

Jake
75 lb thrusters
11:24

Last time: 12:36 with band assisted pullups. Had to stop for a really bad headache this time and still beat old PR!
------

Jared
RX'd 10:00

Kevin 21/190/5'7"
21 PU- 0:27
21 Th- 0:53
15 PU- 1:20
15 Th- 1:36
9 PU- 1:52
9 Th- 2:09

My first time with Fran a few weeks ago I got 2:42, so this is a PR by 33 seconds. Hoping to go sub 2 next time this comes up!

-----

Chris
RX'd 9:33

-----

Jake
75 lb thrusters
11:24

Last time: 12:36 with band assisted pullups. Had to stop for a really bad headache this time and still beat old PR!
------

Jared
RX'd 10:00

6.04

4:42 rx'd
First Fran!
Thanks also to Crossfit Proper!

Bwt:200
21-15-9
35lb thruster, 110 off assisted for time
::8:50

Humberto
Subed 60# thruster
8:25

Karla
Subed 30# thruster
7:54

m.37.203.6'

fran sub 65# not timed.

M/25/154#/5'7"

As Rx'd

All PU unbroken
Thrusters:
1. Unbroken
2. 3 x 5
3. 5, 4

Time: 6:11 (PR by 0:49)

65lb thrusters
14:12

M/59/6-2/209

scaled to 85# thruster and pullups with 16# assist

14:14

4:51 as Rx'd - PR
Thanks Crossfit Proper!

4:09 Rx

PR from 6:19 in Aug.

that was awesome jason!

thank you xfit!

Janet f/50/5'8/160
Did 12,9,6 65# thruster and green band assisted pull-up
5:00

Scott m/49/6'/208
85# thruster and blue assist on Pull-up 21-15-9
5:08

6:40(pr) as rxed

3:10 faster than last time

M/39/165/5'6"

4:30 pr still stays 4:08. this was rough after angie

8:05

5.40 as rxed
5.50 last time
(5.15 still pr)

PR!!! 2:48 as rx'd

2:48 as rx'd

PR by 18 seconds!

M/23/160/5'7"

Rx'd 7:25

As rx'd

7:38 (PR)

F/138/65"/35

45lb / blue band - just over 10:00 (worse time ever)

Warmed up with some clean work, jumping rope, push-ups, squats.
Cooled down with some foam rolling, stretching.

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

angry w/ this performance, just didn't have it today. boo me. maybe ill do it again haha

didn't feel sick afterward

3:50 11/17/2009
3:17 10/15/2009 1:09, 1:12, 0:55
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

Fran

Did this in my garage with my husband. Had to stand on a box for jumping pull-ups, Thrusters at 30kg.

Time 9min 29sec

Managed to go through box and had to replace it with plates.

Only other training was eating two pieces of cherry pie with ice cream. mmmmmm

Good fun

what a knob I feel like this morning. I did the 21-15-9 three times through in a time of 20 minutes, now I understand it was meant to be just the 21-15-9 once through!! The only good thing was hearing the young guys in the gym shout out that I was a machine and putting them to shame as they could not compete with me, Ha!

Oh well feel great for it this morning, bring it on!!
Jim
M/187/45

M/36/6'2"/210

6:57

“Fran”
Scaled to puppies
15-12-9 Reps
Thrusters 50lbs
Pull- Ups (Assisted)

Time was: 6 Mins
Thrusters are a definite weakness

M/25/5'9"/185

"CFSB" Shoulder Press 5x3, 10-7-4 WU 95#x10,115x7
135x3
145x3
155x3
160x3
165x2F
135x9-5-4

5 min rest then....METCON "Fran"

Time: 7:14 2nd time doing fran 1st time was 8:37

REST WHEN YOURE DEAD!!!

as rx'd
11:51 new PR

as rx'ed

3:40.15 (PR)

...previous PR of 4:00.12

height/weight for comment above...M/26/5'11"/190

M/21/5'7/155

3:02

23/M/5'10/165

Rx'd: 5:35 (PR by 2 minutes or something)

6:36 as rxd

Little embarassed how slow today was. 4:59

First fran, scaled to 65lbs - 10:44

First time doing Fran. I am on travel so I had to do it with dumbells in the hotel gym in Mexico City.

45lb. dumbells: 7 minutes and 57 seconds.

1st time doing Fran - 6:10. I've done Crossfit here and there but I've committed to it now. It is going to prepare me for the rigors of combat in the near future. God Bless ya Coach!!

Semper Fi

completed in 8:02

W/5'0"/108lbs/34

Fran as RX'd 6:39, 45lbs Thrusters.

Pull-ups suck.

sub'd
21-15-9
22" table Thrusters @ 27.5#
65# lat pulldown

5:59PR(6:17 last with 60# lat pulldown)

Need to lower table height next time

m/27/205

7:07 PR

as rx'd

time: 5'41 new pr down from 6'07 090213

Rx'd

2:49 pr

35yom / 207lbs

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

4:56

Time was better this time around, which is good considering I increased the weight 30# over last time. Still have to break up pull-ups...had to do jumping pull ups to finish off each set.

m/40/295/5'11"

8 minutes as Rx'd

8:54

M/29/245/5'10

8:47

21:55 as Rx'ed

As rx'd

3:45

M/27/185/6'2"

Calvin 3:23 Rx'd
Rachel 4:28 Rx'd
Matt M 7:32 Rx'd
Chanel 5:55 Blue/32lbs

Good job guys from CrossFit CDR.

7:08
Jumping Pullups

Thankfully there are no more pullups today.

m/29/5'11/168

I have been stuck at ~5 min for a bunch of visits with Fran decieded to try something new

Fran @ 75#
3:10

next time up to 80 and try to pr. work my way up to the 95.

Did this last week as RX'd

5:25 new PR by 40 seconds.

6 min as rx'd

25/m/6'1"/170

35# DB Thrusters, as I did last time.

6:32 -- tiny PR (by 5 seconds).

Jason David you rock dude!!! Many applauses to your weight lose.How much did you exactly lose??

7:34 as rx'd

First time doing Fran as Rx'd

14:32

Pretty happy with that.

M/38/141/5'7"

Fran as RX'd
5:16 ouch. New PR. I was shooting for under 5 but there is always a next time. Just not for a while.

M/25/5'9"/195

19:59

M/22/197
Previous time 2:31
PR today of 2:27

12.46 as rx'd

had hell today :O did DL 5RM beforehand (110kg then 4 reps at 120kg) which didn't help

Will be doing "Fran" in about two weeks at the end of my programming cycle. Instead did:

15 min AMRAP:
- 15 pushups
- 12 ring dips
- 9 Push press 115#

5 rounds + 15 pushups, 8 ring dips

Last time I did this was:
5 rounds + 12 pushups
But it was a 20m AMRAP, bar dips and 95# pp

"Fran"
3 rounds (21, 15, 9) of:
Thrusters (85#)
Pullups (assisted)
time: 10:36

PR by only 12 sec, but I did 65# last time on thrusters - killer! I was hurting by the end.

as Rx'd.... forgot to time it though. Had to break-up a few of the sets.

5:11 rv'd

Fran + Hangover = Hell

m/30/6'2"/190#

have been crossfitting for 13 months now and finally broke 5 min on Fran!

as Rx'd
4:51

5:06. Disappointed in this. Was hoping for sub 4. PR is 4:30. I completely bonked and damn near puked.

30 yom, 185 lbs

4:17 as rx'd

pr is 3:56

M/25/185/5'11"

5:40

I did my first fran a month ago as a beginner. I did it with 35 kg (77 lbs) thruster, and did it in 13:43. Today it was my second, with 40 kg(88 lbs) and did it in 9:34. I don't know if this is a big step forward, but i'm pleased with the performance, and it's very motivating.

As rx'd

3:26

No fight in me today- PR is 2:48

CFWU- minis pu's + 1 mile run

30 assist pu's and 40 lb. thrusters
7:21

13:38 Rx'd
Beat my last result by 2mins.

Wondering if I should scale weight for more metabolic impact?

screwed up and did 21/18/15. probably a better workout in retrospect

5:03@5400'ASL

M/34/5'11/225

9:22 had to bounce on some of my pullups :(

12:43 Rx'd
It's my new personal record.
Last time I was over 25 minutes.
Big improvement in just 6 weeks.
Next time, I going for under 10 minutes.
FRAN kicks ass!!!

33/m/170

scaled to half did 11/8/5

2:39

11:08 as Rx

9:52

anyone know how heavy of dumbells u use for fran?

#548

I've lost about 80 lbs depending on the day...

As Rx'd

5:10.1 PR
06:17 (10/11/09)
06:00 (07/13/09 previous best)

I recently added two blocks to zone paleo from 18 to 20 and 2x fat.

6min as rx'd

28/m/165

as Rx'd
5:45 (PR)

About 2 minutes faster than my last PR! I think that I could get it down in the sub-5 range. I broke up my thrusters too much and split up the last set of pull-ups. If I get those down to a minimun then I think I can hit my goal.

7:27 pr by 1:30

M / 40 / 195

As RX'd in 9:02

M/32/180

First time doing Thrusters since June(Broke leg!)
Thrusters 85lb
pull-ups as Rx'd
10:00
Thrusters killed me, pull-ups were easy, time was crap!

6:25

21-15-9

"Thruster" on 20" bench with 17.5# ez bar
lat pulldown at 65#

8:38

8:30

4:23

M/51/188

As rx'd except used 85# for thrusters.

12:54

4:03
65#

m/31/254

had to break up pull-ups after first 12 did sets of 3-4 at a time. Pull-ups kill my times

13:53

M/25/71"/185lbs

As Rx'd
Time: 4:58
-grip failed.. thank you compounding pull-ups

6:21 as rxd

As Rx'd @ Murphy
Some imperfect trusters
4:44

Compare to 090915 (Farewell Fran)
4:31

As rx'd. 3:49 (PR). Last time 4:15 (10/14).

I started today very unmotivated to do any WOD. Still sore from Linda on Monday, but I thought I might as well go through the motions - wasn't even sure which WOD I was going to do when I got to the gym. I felt pretty good after warm-up, and then Fran started whispering my ear, "It will only take 5 minutes..." So I loaded up the bar by the pullup station and gave it a go - not expecting much.

Stoked with the results. Butterfly kips made the pullups go faster, which allowed me just a bit of rest time between rounds. 45 seconds after thrusters, 1:20 after first round. Second set of thrusters went better than last time - did 10/5 (took all rests in racked position). I knew arms were going to fatigue quickly, but I got through the first 10 pullups on set 2. Started round 3 at about 2:45. Tried to focus on hip drive to overcome fatigue on last set of thrusters (5/4). Got the first 4 pullups, then had to do singles til the end.

As Rx'd

7:14

m/30/5'11"/180

As rx'd

4:59

Fran as rx'd 65# 5.00

CFWUx3 (no PUs or dips)
5:04
In the garage at home.

m/39/157
5:21 as rx'd

As rx'd in boots and utes: 4.08 (tied PR)

I'm an idiot. Just did 3 rounds of 21-15-9 instead of doing it just once. Someone told me they did it in 5:58 and so I thought I was just exhausted after posting a nearly 17:00 time! Dumb ass.

10:10 as rx'd*

*used 55 lbs (instead of 95) for thrusters due to weak left shoulder

15-12-6 5:22 Best the time next time, and up to 15-12-9 several chins just short of bar.

Kelli w/ 45# 4:18 and 85# pulldowns.

F...ing whipped for 30 minutes.

m/41/6'0"/192

8:58 as rx'd (PR by 1:48)

As rx'd:

9.21

Last time was 9.38

9:05

M/47/66"/135

CFWU

Scaled weight to 80 lbs.

5:18

I hate Fran...

m/31/210

As rx'd

7:58

Done on 11/18/09.

As rx'd, 3:37. PR by a few seconds.
Round of 21 in 1:13, 15 in 1:34, 9 in 0:49.

Round of 15 was the wind-sucking round. Suspect that cardio is the issue, not muscular endurance or strength.

OK, so I've determined the evening is not the best time of day for me to forge. This was very frustrating; for some reason I had no energy and ended up adding more than 5 minutes to my PR :(

15:40

Done on 11/17/09

7:32 rxd, PR by 2 minutes.

10:08

Did anyone else want to roll into a fetal position afterward?

f/26/5'3"/145

4:23 (pr)

fran hurts my forearms, my throat, and my feelings.

pr - 9:51

Used two 42.5 lb dumbells, and did partial kips (can't do full kips on my soloflex.

rx'd 5:18

6:58
beat my last time by 33 seconds.

Did a half-Fran! Did the first 21 pullups dead weight, then went to the negative weight machine -100lb for the other two sets. Couldn't keep form doing 95lb thrusters so used 65lb. 21:32

As prescribed:

3:45

rx'd 5:05

took it easy passed few weeks and it shows.

m/21/5'11"/165

first fran ever = 9:05 as Rx'd

Tears in both hands from all the previous pull-ups definitely held me back. Next time I'm shooting for sub 7 for sure.

nice slow CFWUx3 no pullups, light thrusters and some PU's then Fran:

2:39 as rx'd

1-sec slower than last time, but felt much easier...if you can call it that.

then 5x8 of seated 50# DB SP
3x8 Lat Pulldown at 170#

later,
b
m/33/5'8-1/2"/167

As rx'd

4.49
PR! (Down from 5.39)

Fran as rx'd: 5'07". 14 seconds slower than my PR dammit!

25/m/200

subbed 100lb sandbag thrusters of 95lb barbell

8:20

At hotel, used 45# dumbbells for thrusters--poor form on the squats.

5:30 (pr--8+ last time)

7:32 as Rx'd. Previous PR 9:22.

pr 4:30

As Rx'd:

10:57

Those thrusters are pretty heavy for me. Maybe I should go back to scaling the weight...

5:15 - 20 seconds slower than my PR

As Rx'd:

3:48 (PR; 4:52 last time)

My Angie dropped over 7 mins to 21:09 too.

I feel like this is all starting to come together for me.

As Rx'd for females, 65# Thrusters & kipping pullups.... 5.22!!!!!!!!!!!

2 minute improvement!!!

Am I ready for Crossfit games?

m/ 27/ 204/ 74"

as rx: 5:35 (PR)

30/m/71"/185#/Camp Taji, Iraq

Okay, so I tried something new today. Instead of doing a full out CFWU, I only did 10 for the 10-15 pull-ups and dips trying to save the muscle some fatigue for the workout. Additionally I only did two rounds to save some gas. Wouldn't you know! I clobbered my last time by almost 3 minutes!

CFWU x2
"Fran" As Rx'd 5:15
CFWU x1 for cool-down
Worked on flagpoles and windshield wipers...

4:15 as RX'D

3:57 as rx'd. PM, garage

LAST TIME (October 15, 2009 12:53 AM):
~4.5', as rx'd
digital clock only, no watch
couldn't sleep, got out of bed and did Fran at 1am

Trying to get back in the swing. Subbed 75#

9:44

7:10 as Rx'd, down from 8:35.

Chip away the stone.

Go Navy!

4:27 as rx'd pr

5 rounds for T:
21x 135# Back Squat
21 pushups

20:05

Done Nov. 19, 2009, home, 7:30am good 12 min w/u:
PR 5:26
sub'd 2 45# DBs
sets broken up a bit. 176/159

PREVIOUS:
Oct. 11, 2009
PR 6:08
sub'd 2 45# DBs
21: 2:02
15: 2:41
9: 1:22
sets broken up a bit. 174/164

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.

6.21

Mark - 75 lbs. 4:45

23/5'11/155

6 mins.. as rx'd

My goal is to get that under 4 mins :D.

sub 30kg , 5min54 pr, prev 6:14

Ryan - m/30/185/75"
7:30
Blain - m/42/165/68"
3:32
Gunnar - m/38/185/73"
3:34

26/m/5'8"/150

CFWU x 3

as Rx'd: 7:48 - 2 minutes slower than my PR of 5:48. It definitely wasn't a day for a new PR.

Stopwatch reset when I dropped to start the wod

8 min as rx'd

M/29/6'4"/205

Rx'd

5:49 pr

Geezes, some beastly times on here

9:00 (PR)

4:24 PR

As Rx'd

8:13

As RX'd.

Previous best 14:24.

Fran:8:22

17:06
Slower...inverted the order.

WOD Fran
as rx'd ,thrusters @ 45.5kg

5.10

was soooooo pissed off,cos i thought i was goin a lot faster,pull-ups done in less than a minute,thrusters didnae seem as bad as usual,but obviously were !

5.06 as Rx'd

Rxd

4:50

PR 4:40

3:18
PR yeah baby.
at central 1030 in da morning.
then I did stairs with vest with bob and wayne.
my lungs literally burned.
signing out
Kirk Rangel
aka tito

as rx'd 6:23

23 / M / 5'9" / 133lb

Scaled to 70lb thrusters. With the same scaling, my previous times were 24:00 last December and 13:10 in February. This time:

7:58

Nice.

7:30 as rxd

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: 9:18 OUCH, I felt some discomfort in right knee and decided to to power through; time was a minute slower than last time (8:20), due to this issue. But far worse, my knee gave me real problems for ignoring the warning. Saw an orthopod who says I didn't pull anything, and I'm just an old guy who did too much. I wonder whether the squats of last night's WOD simply created the base for a little overuse.

65#, towel pull ups (no kip)

10:22 and it damn near kill'd me.

C-
3:05

5:56

6:08.8 rxd
PR by 1min08sec
BEAST! Kip is key

m49/6'2"/190
Fran 15min
Can't kip (bar too low, plus don't know how)
Round 1: thrusters 11,10; pull ups 11,6,4
Round 2: thrusters 9,6: pull ups 8, 5, 2
Round 3: thrusters 9: pull ups 5,2,2
Man, my ability to do pull ups fatigues quickly!

6:06 as rx'd. Pr by three seconds.

5:54 PR!

3:22 pr

Playing catch up; two days behind. As rx'd:
3:59 PR (4:45 last time). Finally broke 4 min!

Followed 1 1/2 hours later with Elizabeth. Will never do that again.

6:10 rx'd

M/63/196-"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

9:10 New PR!

i did 100 pound thrusters with pullups

4:00 minutes

M/49/151/1-1-06

"Fran", scaled to 65#, seeking a time that approximates my 800M time.

4:21 PR at this weight by 1:01

Jeff @ work
105#
2:57

6:50

was feeling it afterwards!

Did Barry Cooper do this WOD?

4:39 PR

Did Fran for the first time a few weeks ago at 9:00 flat and was aiming for 7:00 this time around. Trying to figure out a way to cut some time to go sub 4:00.

5:05

M/31/5'11"/195

25:02 w/heavy mod

95# for 2 reps... 85# for 19 more
2 PU strict bodyweight... Increasing assistance to 84# assist (111# resistance) for 19 more

85# for 6 reps... 75# for 9 more
111# resistance for 15 PU

75# for 9 reps
105# resistance for 9 PU

This workout was two days late due to DOMS after Angie on Monday.

Let's see if I can do Elizabeth now...

Fran
95 lb thrusters
subbed ring body rows.

135lbs thrusters
Kiping Pullups
21-15-9

in 9:55, Complete and utter hell.

Normal Fran PR is 3:25

As rx'd

6:32

M/6'4/227/21

8:22 with Parallel Pullups untill my shoulder quits popping out of socket with every kipping pullup.

Scaled Thruster to 75#

5:19

Working up to 95#

@9 minutes...wish I had looked more closely at the clock!

24/,/170lbs/70"

fran as Rxd

4:16 new pr and i've never felt worse afterward! time to start training for the 3:33 fran

My pull up assembly had a blow out so...

21-15-9
95# Thrusters

42-30-30
Double unders.
10:28

it just now occurred to me that I did more DU's on the last round that I had planed to do (18). I now recall getting to 19 and a little voice screaming GET TO 30, YOU'RE ALMOST THERE GO GO GO!!! usualy when I do what it says it helps but... tonight 'little voice' betrayed me!

Great job Eric-Fbx, AK when I grow up I wanna be just afro-mexi half breed fit just like you!!! (I'm totally jealous)

65# Fran after bench pressing: 3:32 Not a max effort, but I was tired and did not have the desire to push harder to gain another 10 seconds today....shoulders fatigued from yesterday's HSPUs and today's benches.

as rx'd
9.52 - No kipping...

Rubbish posture. Thrusters felt so uncomfortable...

Taking tomorrow as a cheat day to improve technique/posture in clean and ring dip. Might try muscle ups again.

M/32/195

3.48

Did Eva the day before, still pretty beat from that. My body trembles for hours after every Fran. Don't think any non-Xfitters will ever understand that a workout that only takes about 4 min can be so potent.

m/29/6'1/195

as rx'd

3:37 pr

5:01 as rx'd

m/28/177

As Rx'd

8:54 PR

as rx'd 4:30

5:02

8:29 rx'd pr by 40 sec

5:12

26/f/135/5'7

as rx'd 5:30PR

My PR is 00:06:38.7

17/225/M
35:00

4:54 with 70 lbs thrusters

did as r/x

8.13 which...believe it or not is my record. To be frank, I've done a couple of ones in 5 something but with bogus thrusters and cheating pull ups

8.13 is my line in the sand. As I learn to kip more efficiently and as my thrusters improve, I reckon I can get this down legitimately into the 5s

First round as Rx'd then scaled down to 65lbs on the Thruster

11m 47s

9:00 -- slow but a PR by over 2.5 min for Rx'd

last attempt was 8:20 with 65# thrusters

goal was to break ten so im pleased

next time i will take fewer breaks in thrusters

21-15-9

Sub'd

10# thrusters
50# lat pulldown

8:45

6:21

All as Rx'ed
091011 8:58 (old PR)
091117 6:53 (new PR)

"Mrs. Miyagi" performed modified Angie:
45# Thrusters
Jumping ring pull-ups

6:55

rx 6:02

@ the sweatbox

as rx'd:

6:43 (pr)

8:50. Not a PR while hungover.
Need to get through those thrusters better.

6:00 flat

thought I'd do better, but the thrusters kicked my rear. Pull-ups were no sweat all unbroken but thrusters were all broken, even had to drop the bar a few times. Still a good time for me though.

@thesweatbox

4:05

breaks were too long between sets

[PR 3:43]

10:21 as rx'd

7:20

M/41/180

As rx'd:

5:15

Thirteen seconds better than my last attempt but still almost 30 seconds slower than my PR. Lots of room for improvement. A great thing.

More better faster

M/44/6'0"/175
7:53!
Personal Best by over a minute! My goal was to get my Fran time below 10min this year and I have done way better than 10 min. GO ME!

29/m/200/6'0"

as rx'd (95#) 4:34 (PR)

StunZeed's wife:

28/f/130/5'3"

as rx'd (65#) 8:23 (PR)

Awesome...Puke...

8:38 with bad heartburn...time sucked. went lower with thrusters than i have been, though.

This: 7:57
Last: 8:33

as rx'd 7:45...

m/26/222/6'3''

as rx'd

7.23 pr
proud of today always tryin to work on my pullups i get them and ill see my fran go to at least sub 6 min always forward never backward!!

6:55

5:27

45 seconds improvement

as rx'd

3:19 (pr)

hurtin!!!

4:17(PR by :23)

18 min

rxd 3:30

cfwu x 2 (minus pullups)

scaled fran:

9-9-9-9-9

75# thrusters
pullups

6:30

Holy forearms, Batman.

Pullups broken/assisted

9/5-4/3-6*/9*/9*

* = foot on chair

95# thruster + pull-up
15-12-9
8:41

bad bad bad wod....

after 10 thrusters I wanted to quit, and got through the wod with a very defeatist attitude.

last time was my first fran as rx'd in 14:20, today was 14:22, but today I felt weak, hands were messed so I couldn't do more than one pullup at a time, thrusters just felt heavy and altogether was very unhappy afterwards. I think this workout felt worse mentally than ripping your hands, dropping 100 pounds on your leg and squatting onto a metal pole (all of which I did in the past week) put together. Gotta get my head screwed back on ...

5:34
45# bar

20/m/6'/189

Did not PR, did this at 2am. A little worn out from the day I assume.

as rx'd

5:18

36m193

8m as rx'd

24/m/6'7''/220

As rx'd.

7:28

Rx'd 11:55
One whole minute more than last time.

First round, everything was unbroken.
Second round, thrusters 9-6, pull-ups unbroken
Third round, all unbroken

Think next time, I need to do this later in the day when I have more energy, or scale it down to work on my time. Either way, I was still smoked despite the poor time.

as rx'd:

6.12
(very slow... tired today!)

CRUSHED IT! New PR 4:19 as Rx'd

31/M/190

NOTE TO SELF: Did it on 11/2309

as rx'd - 5:04(PR)

Felt like hell afterwards and still do 5 hours later.

as rx'd 5:01 (pr)

M/32/6'3"/200

4:12 (PR)

Prev: 4:25

7'00" w/ jump pull ups

as rx'd 9:38

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)

6:40

(last time 7:46)

m34/175/69'

4:53 as RX

strict pullups

16:43

last 12:53. felt horrible

5:20 as rx'd

This is 35 seconds faster than the last fran that came up, but I'm still kinda disappointed. Really wanted sub 5 today.

truly inspiring video!

CFWU
Fran
8:19
M/48/193#/72"

3:06

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

7:50
85 lb thruster.

m/36/5'9/174

CFWU-3. Reg except 12 pushups instead of PU 2nd. Superman. Burgener. Jump rope - mostly singles & a struggle doing those. Confidence & timing way off on rope.
5:41-PR
Bob there to push me toward end. Little disapp in 2nd round of thrusters 7+6+2
All exercises unbroken 1st set, 5+4 thrusters & unbroken PU 3rd.
10/11: 6:50
2/13: 5:43
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.

m/28/160 lb
as rx'd 4:25

M/37/68"/183
as rx'd
3:02

As Rx'd

3:58

7:40

M/20/5'10/140

scaled thrusters to #66

7:20 - last time I did it in 6:37, very disappointed not to PR

4:50

9:08 as RX'd (PR)

last Fran was 11:26-

As rx'd
4:17 - New PR by 71 seconds

Threw up my omelete several times after that dirty Whore known as Fran

As rx'd

In may 7:22
Now 6:34

As Rx'd (pullups on rings in tree)

6:50

still have plenty of work to do to get back to my better performances

First time Fran:

Designed my own pack version:
21-15-9 of jumping pullups and 65lb thrusters

pushed hard, used a wider grip for pullup for first round; trying to get activity in the lats

17:28

23.m.136.65"

as rx'd
6:51

Last Time:
6:36

PR:
5:12

8:59

34 yom 204 lbs.

As rx'd 10:01 last time 8:39 (PR). Wasn't feeling it today

9.30 - 9.24 is (pr). Did jumping pullups when I couldn't do regular anymore

done on 12/01:
PR: 6:55

35/F/133lbs

13:11

Pull up bar was in use. I used the pull up asst machine with 40lbs...

43 yom 203 lbs.

1 mile run wu
75 lbs thruster
jumping pullups when I couldn't do regular

9:46 (PR)

(last time was 13:13)

No puff today - did Maramotte in spinning and felt like crap in that too (probably down to lack of sleep)

13:30 (PR is 9:43)

"Fran"

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

6:47
Power Output: 180.6 watts; .24 horsepower; 132.81 ft-lbs./sec
----------------------------------------------------------------------
Compare to 091011

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

CFWUx3 (minus pullups and dips)

as Rx'd: 7:54

compared to:
5:16 (PR) 0625-2007
6:15 02-01-2007

(11/25)
Guessing about 15 mins. as my watch screwed up.
21 TH: 12,4,5
21 PU: 10,5,4,3
15 TH: 5,5,5
15 PU: 5,5,5
9 TH: 3,4,2
9 PU: 9
Can't figure out why thrusters are killing me.

As rx'd 3:59

Hands are suffering big time...

Eva, Jackie and then Fran, what was I thinking?

reps as rx'd

17.5# thrusters
smith body wt rows on 6th peg

5:09

just starting 17.lb bar

m/40/67"/180#

rx'd 6:22 (PR from 6:53)

m/40/67"/180#

6:22 PR (6:53)

5:29

CFWUx3 (no pull-ups/no dips)
BWU
Fran as Rx'd

17:11

Ernest 39/M/61"/165

CFWU x3
BWU

WOD: As rx'd, 07:10.

29/m/185

as rx'd: 3:35

4:18 (pr)

95 lb. Thrusters x 45
110 lb. Assisted Pull Ups x 45

14:20

m/29/5'9"/159

11:10(pr)

m/26/6'3"/223

6:40 (1st attempt ever)as rx'd

5:40

as rxd 5:40 pr

rest 1hr

then deadlift 1-1-1-1-1
285-325-355-375-385

m/42/6'/155 11-29-09
85# thruster
12:55

5:26

6:18 11AUG09

M/39/182/5'10"

M/35/175

As Rx'd at 6:10 with 94# thrusters, and all hang P/U's

46/m/71 kg
3xCFWU, reduced PU-s
Fran as rx'd, time 17:55. Quite a disappointment, last time in October was 14:46.

29/m/185
rx'd 10:40
first time doing fran

10:08 as rx'd
pu = 14/7
9/6
9

11;45

DISREGARD previous post, wrong date

Kevin 21/195/5'7"

Got 2:09 last time this came up, so I upped the weight to 135# this time around.

4:06
--------
Jake

75# Thrusters

11:46

Missed PR by 22 seconds. Not too bad considering he had to take a few weeks off for X-mas break and finals week.
---------

Chris

First workout back in about a month. Same situation as Jake.

100# (We forgot the clips weighed 2.5# each)

12:26

Missed PR by almost 3 minutes, but I'm sure it'll come back quickly.

10:12

31/m/165/65"
5:45 AS RX'D (NO WATCH. USED THE CLOCK ON THE WALL. MAY HAVE BEEN 6:45, BUT I'M 95% SURE IT WAS 5:45).

30 kg
20 kg
waiting and re-setting...but both were tough, again, esp. chins.

15:36