Fun times!

Right on!

Thank you coach G!

Yo Fran!

Long time coming. This will be fun!

First Fran of the year. Unfortunately am going to have to do this with dumbells. Oh well,

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

Haven't done fran before but wanted to for forever! Super excited for this one. Can't wait!!

I snuck a Fran in about a month ago. Will be interesting to see if I've improved since then.

must be lauren's new years resolution to post on time each day...anyway, i love it

pumped for this!!!

First Fran Ever so Pumped!!

Will do Crossfit Total and take sunday off. Starting CFSB monday.

cant wait for this! Going for a pr!

Wooo Hooo! Love it!

Hey there, Boys and Girls. Someone has been either naughty or nice--Coach has served up "Fran". "Fran" is the signature Crossfit workout, easily the most famous and the most discussed chez CF. Tons of stuff we could talk about, but how about I just play it straight.

Pull-ups. Now, we've talked about pull-ups this month, and we've done a boatload of them. "Fran" is a sprint. As Rx'd is the holy grail, but remember that this is a fast WOD. The kipping PU is the default PU here, gymnastic/frog kick/butterfly, doesn't matter. "Fran" is chin over the bar, it is NOT CHEST TO BAR. There was a workout at Games 2008 which was the same as "Fran" but the judging criteria was CTB. You are free to do CTB if you wish, but "Fran" only asks for chin over bar, full extension of arms at the bottom.

Thrusters 95 pounds. A thruster is a front squat to a push press, arms locked overhead and some part of the ear visible in front of the elbow. Crease of the hip below the knee at the bottom. You're new--feel free to use a dynamax ball to judge the bottom of the thruster.

21-15-9. This rep scheme is very common here. Push start. Do 21 thrusters then 21 PU then 15 thrusters then 15 PU then 9 thrusters then 9 PU. Push stop. Everyone is all excited about Miko Salo and the "no drop" finish. Not me--I am down and out, rolling on the ground moaning and shaking out my arms after "Fran".

How much weight should you use? I dunno. How strong are you? If you are very strong and this is your first "Fran" go ahead and use 95#, but realize that there is a US Olympic Team weightlifter who tapped out in his first "Fran" at 95#. (Women's weight for as Rx'd is 65#).

The very best "Fran" times are right around 2:00. I like to think of this as the Crossfit 800M. What weight would you use to do this in the same amount of time it takes you to run 800M? Maybe that's the weight for your first "Fran". Remember, you are new, and your first priority is to be safe, so err on the side of scaling DOWN. There is merit to doing it lighter and feeling what it's like to hurt from the speed, and to doing it heavier and feeling what it's like to hurt from the load. Sorry, hurt is the appropriate word if you do this fast.

I'm not a big guy. It took me 15 months to do "Fran" with 95#, and then another 6 months to get my time under 10:00. I did a very specific cycle of strength training and now my PR is 6:22 @ 95#. Go check out the videos of the REAL Crossfitters doing this. Speal, Rhabdo, Greg A. and Josh E. When asked if you should do "Fran" fast with less weight, or do it as Rx'd Coach always answers "Yes."

So there you have it--"Fran". Really, how cool is this? You've only been here 9 days and you already get to do "Fran". Let's get some.

3-2-1...Go.

I won't be sleeping tonight....Can't wait for the misery.

Bleh, Fran! I'll be trying it with 45 lbs dumbells again, that was a new kind of h%ll, last time i tried. Never had my traps burn soo bad.

Here are some thoughts that I shared when "Fran" came up a couple of times ago. If you are really new here it's worth the trip to click on "Compare to" and read the comments that come up for "Fran". Lisbeth Darsh is Crossfit HQ, Affiliate Staff.

'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."'

Good luck on your first "Fran".

I did this on my own on 1/7
I found some new bumpers at my gym and was so excited I had to do some C&Js and FRAN.

7:25 as rx'd

what is the sub in the Warm up for pull ups?

"what is the sub in the Warm up for pull ups?"

Just do a few to get your arms ready for the 45 pull-ups in the WOD itself. Loosen those shoulders up nicely. The shorter the WOD, the longer your warm-up should be, because you are jumping 100% into full force intensity on the short WODs.

Noooooooo! I'm flying from Toronto to Brisbane on a Fran Day. I'll have to make this one up on the next strength specific day...

Frantastic!

FFFFFFFFFFFRRRRRRRRRRRRAAAAAAAAAANNNNNNNNNN!!!!!!!

I WILL BEAT YOU THIS TIME!!!! 3:20 or die trying!!!

Whoooaa Craig! Only someone who works his butt off looks like that after a WOD.

BTW today's picture was at CrossFit Central CT :)

If no rest times are mentioned, does that mean we shouldn't rest between sets. When you guys talk about time being say 4 minutes, is that the entire workout from start to finish?

Mary #25,

With no disrespect meant whatsoever I will assume that you are new to Crossfit. The clock is running. More rest = more time = less intensity = less power. Rest as little as possible.

Yes...if you can do it in 4:00, that's the entire workout (remember to do a warm-up, good advice from Justin #20). Let us know how it goes.

#25 There is no rest incorporated into the WOD. The best will do unbroken sets without stopping between the sets. I am not one of the best and will probably have to stop for a moment or two between sets and maybe even breakup a set. My best time was 5:24 and I hope to aim for 5:00 tomorrow.

Just my luck - I'm at the Firehouse today, only pull up bar is the hose tower outside, it's 35 degrees (C) out, and Fran comes up.

Will be a slow one today. Damn, that sounds like my inner coach is a little intimidated.

Got a quick Q for you ppl out there with good pull ups. I don't have regular access to a kipp-able pull up bar, and my pull up numbers still suck. Any advice on how to rapidly increase pullup numbers and ability, or is "just do more" the answer?

30/M/150/5'10 (MTN WARRIOR)

this is sweet, I am more scared of this workout that any other workout for some reason, i have being working for 2 years almost now to get it under 5 minutes. we will see how this goes.

SANTI

Awesome. My last encounter with Fran left my knees and wrists hurting for weeks. Time was about 5 minutes. Any advice to prevent this?

I am a little confused about the 3 rounds portion of the WOD. Normally Fran is just 21-15-9 once. Does the three rounds mean it's the normal Fran done 3 times?

I cannot wait to storm through Fran.

Going to break 3 minutes tommorrow; not trying to brag - my 1st Fran took over 9 minutes to finish.

New CF'ers take heart, your times will improve as you continue your Crossfit endeavors - do not give up.

Remember these CF quotes:

If you aren't nervous before you train...you don't train hard enough.

Remember: You're a CrossFitter; you're NOT a pussy.

typing with gloves so hard...

pt test this morning. sun's not even up, and i'm in iraq and going into sector for who knows how long

but first, fran after my pt test :)
gonna be a good day

as for warmups for the pullups, and well, fran in general, i do a few low-rep sets of kipping pullups and a few sets of low-rep thrusters at rx'd weight to send the body a message to what i'm doing. posted my best time warming up that way. after, of course, my normal warmup routine

Bingo,

Would A BOUNCING SIT invalidate my Fran?

Thanks,
Jeremy

#33

Thank you for defending our freedom.

I am going to try your WU process, thanks for the advice.

does it matter what your grip is for the thrusters or should it just be where you are comfortable???

i like to grip the bar right where the tread starts. is that fine??

Hi, I'm new and have a question about the thrusters. I checked out the demo and I see some people doing the thrusters in two ways. The first one at the end of the shoulder press, they stop and hold it at the shoulders before going into the front squat. And the second one, as they drop from the shoulder press there is no pause and they go straight into the squat. Which one is right or harder or more effective of a workout?

Thanks!

FRAN!!!!!!!!!

If I do not have a med ball big enough can I do it with a box? If so how high should it be?

I just did this Tues. Was very happy to again avoid post WOD asthma. Black band and 45# bar- 7:14. Slowly but surely, I am making my way. Next time, blue band OR 65#.

Will row tomorrow. Just got our new C2 :)

Ha thanks BINGO -- Remember seeing you last year for the first month, i think even a Marine guy took it for February....

I felt a build up to fran with the WODs so far this year...oh am I excited.

Going balls to the walls for this.

3 - 2- 1- GO!

Bingo # 17. Great post. It's hard with Fran huh... cos we want "the time", but form comes first. I will think about your post tomorrow as I work up a frothing lung butter. I decided to do a 500M sprint (1:33) on my rower after the power cleans. That's pretty close to how Fran makes my lungs feel. Rowing hard is pukalicious. Then I ate dinner.. like right after. Ugh. Love it.

My early B-day present!!! Been hoping my girl, Fran, would show up...can't wait to see her tomorrow!

This is gonna hurt!!! Nice

tomorrow i shall finally do it. 135 and 45

i scaled to 115 and 25 last time and it went fine..

wish me luck

Well, Fran today. For the first time EVER, I can say "Fran as Rx". God damn, that f-e-l-t harder! Time was 11:45. I'd love to hear from others about their first and current Fran times.

I'd just love to say how stoked I am with my WOD today. Sure, 11:45 ain't great, and I know that it's "constantly varied, etc", but I've been sweating towards an "Rx" Fran for ages now. I've had a mild taste of Rhabdo from my first hard crack at Fran two years ago, and some serious rehab from shoulder tears, so to be where I am today is an amazing place to be.

Thanks to all you amazing, inspiring, motivating individuals out there, in gyms, in videos, in blogs, making this all happen. You guys and girls all inspire me to be my best, to be fit enough, to bring my A-Game, so I can run into that burning house and carry out your grandma and the family dog. My progress belongs, in no small part, to you.

Once again, would love to hear your first and current Fran times, and thanks for reading.

Best wishes from Down Under,

Did "Hellen" with 30 pounds vest....9:14 running felt horrible

"Fran" with vest?? Oh my God i'm gonna DIE!!!

PROPS TO THE FRAT, big hugs to all the CF community

Got some catching up to do. A day or two behind.
I saw great numbers on the power cleans, way to go all.
Cookie great times on your miles. I will work hard to try to match that.
Any update on Luna?

Laura

#28 -- Ben in Melbourne

http://www.4mcd.usmc.mil/AOP/OSOHyattsville/Armstrong%20Pullup%20Program.htm

check out this link, it's called the armstrong pullup program. I used it when I was getting ready to go to Marine Corps Officer Candidates School. I went from being able to do 6 strict pullups when I first applied for OCS to doing 20 by the time I went (about 4 months later), and now I can do 40 on my best day, and no less than 30 on my worst.

I did this after yesterday's Power Clean wod...

Did 15-12-9 reps of 31kg in 4:41

Did 17-13-9 reps today with 33.5kg in the same time :)

Very pleased! These are my first two attempts at Fran.... It's a killer even scaled down!

Heck YES!!!!

Well, Fran's up today. For the first time EVER, I can write "As Rx" for Fran!! 11:45 time.

I've had issues with shoulder tears and had a mild case of Rhabdo from hitting Fran too hard too early in the past. I'm really happy with finally being able to perform this benchwark WOD as prescribed. I'm interested to hear from others about their First Fran and Current Fran for comparison.

I want to say thanks, too, to all the guys and girls on the videos, in comments, in blogs around the CrossFit world. It's people like you, both the everyday people doing these incredible feats, and the firebreathers who show what's possible in human performance. My successes as a CrossFitter belong in no small part to you. Thank you for giving me the motivation, encouragement and drive that help me be my best. It's CrossFit, and the amazing, wonderful people of this community that inspire me to be fit, to be ready, to be able to run into that burning house and carry out a grandma and the family dog.

So, to all of YOU out there, I say thanks.

Best wishes from Down Under,

Hey everyone - I guess have the same question as #31....but the last "Fran" was written the same way, so not going to think that hard about it and just do it

3......2.....wait another minute cause I'm pysched...1....go!

I wish I was close enough to take a Rob Orlando class. Rob, If your ever in Milpitas come by to guest coach.

I need, MUST, get under 3:15 today. MUST. NOT. BAR-GAZE.

Breathe and pick up the freakin' bar.

Ouch, 1st Fran back from injury and its -5 outside... think my hands will freeze to the bar!

I'm afraid of Fran on the hangover day. NOooooooooooo! (Can't wait. Atleast after the hangover ;))

1st time with Fran was day 2 CF for me. Time: 17:24

Today - 2nd time with Fran. Time: 6:30.

Loving CF.

Back in action after a one-year hiatus. Been following the WOD for 2 full weeks. Haven't been posting b/c my times/loads have been pathetic and I've been too embarrassed to post. Time to keep it honest...

Fran:
14:27 as rx'd. Sad, but true. Will do better next time.

as rx'd 4.14

#58

don't feel embarrassed no one is perfect, I couldn't even do FRAN more than a year ago, last time i did FRAN when the WOD came in 17 NOV 09 that was my first time ever completing FRAN after almost a year trying, you can even go back and read my post, and it took me more than 20 minutes, time might be pathetic, however i was happy because i got to finish it, last couple of workouts involving thrusters i have being scaling them down with less weight, I get better every day, tomorow when i do Fran i know for a fact my time will be better and i am expecting a very good time, shoulder flexibilty is good and I am eating right, the only way to track your Improvements is by record what you do, i have my own log as a double back up, but other than that, i would log everything that i do and you would see how good it feels after a couple of months to see your Improvements. I would also go on the home page and click at the start here buttom look at the Brand X page, and look on the scaling, you will get more scaling and completing the workouts so you can do them with the right form and intensity, also look at what a lot of crossfiters write here and ofcourse the journal is a good thing to be a member of.

I hope this helps.

SANTI

# 58 I forgot to mention, some of the workouts i really suck at them so i scale them down, but some others example, Diane, Angie, Mari, cindy and someothers, I got some very good times. so dont feel embarassed.

SANTI

CF newbie, first Fran. 13:50, but I scaled down severely. Cheated on the pullups, and only 70# on the thrusters. Despite sucking *ss, this is the most fun I've ever had working out.

45kg thruster.

09:10 min

This is to Rob Orlando,
Why do you hang 2 flags at your affiliate?

41/m/176cm/72kg

As rx'd

5:59 (last time 5:16 PR)

I used lifting shoes today which was good. But I desperately need to improve my thrusters. My plan was to do all the rounds unbroken today. Round 1 was ok and quick, but then there was no way to do round unbroken (I did 10/5). And in round three I did 5/3/1 (failed on the last rep, had to put the bar down to the floor shake out and repeat, a nightmare).
I promise for the future every time when front squats or overhead lifting comes up, I'll parctise some heavy thrusters.

Would doing a heavy Fran like 15-12-9 115# thrusters plus C2B pull-ups help improve my performance?

65-lb thrusters and cheat pullups, completed. But not timed. I will start timing when I can actually complete one of these workouts as prescribed.

One. Step. Closer.

m/25/72"/231#

first Fran: 9:06 w/ 75#, assisted pullups.

I am so wasted right now, wow, that was awesome.

CFWU, 'Fran' as rxd...felt like warmed up turd today...4m32s...way off PR...some days are diamonds etc...

Charlie

m/44/76kg

As Rxd 5.05 PR

FRAN!! What a bitch. It felt so good though.

as RX'd

Dan- 9:30
Justin- 6:36 (jumping pull ups)
Brian-11:20
J.R.-11:40

Nice!

6:38 for Fran. Had to do jupping pullups. Use iron gym. Can't Kip op it. Need help with pullups. Fairly strong but very week with pull ups. Even jumpings are hard on the iron gym. It's so close to the floor. Any suggestions?

as rx'ed 4:51. I am incredibly pleased.

M/29/145lb/5'6"

10/11/09 - 13:40 (PR)
11/17/09 - 09:22 (PR)
01/10/10 - 06:53 (PR)

There is no denying CrossFit works. I tried to remind myself of that wonderful efficacy as I lay on the ground trying not to puke after today's workout.

Rx - 3.26 (PR)
http://crossfitsport.is

Answering some unanswered questions:

Fran- 3 rounds IS 21-15-9; the 21 being the first, 15 being the second, 9 the last round.....Not 3 rounds of all....

There is no 'scheduled' rest. You rest only as long as necessary if you need to, but remember that the clock is running and this is 'for time!'

The thrusters can be done fluid-like, meaning that you can go from the locked arm position on one and drop the bar down and squat (Crease at hip is below knee) all in one motion if you want to. You do not have to drop the bar and reset before starting each thruster. Again, this is 'for time' so you are racing yourself and the clock. If it is your first Fran or you are working on form, then you may want to adjust before each squat just to work on getting the bar into the rack position and getting your elbows high. Practice getting your form down and the speed and power will come naturally. (This is coming from somebody that is nor good at thrusters...LOL)

Your wrists hurt? Go buy some wrist wraps. That is what I did, and I use them on almost every lift that involves my wrists being torqued back. Makes a HUGE difference!

Good Luck everybody. My best Fran is 8:54 as Rx'd. Hoping to shed at least a minute off that today!

rx - 3.26 - (PR)

m/44/185

as rx'd

3:25- shattered my PR by 35 seconds!

3.40 PR!

29yrs - 85kg - 6ft

5:30 (pr)

32/m/195

as rx'd

5:52

As rx'd: 7:30

Ive been following CF for over a year now. As a police officer,I always thought i was in reasonably good shape. I could make the runs with better than average times, pass the bench press req's as well as the situps with no issuses. I was shown the main site as I said over a year ago. I tried FRAN about a week into it and could not even do the first set of thrusters, I dont even want to talk about the pull ups. I quit that day but i was determined to overcome my short comings. Being 6'4 and 255 lbs made things difficult at times.

Today I did FRAN as RXed 4:34. After working an 8 hour overnight shift.
Thanks

29/M/140

5:38, PR by 16 seconds! Happy with that!

34 yom 225 bwt

fran as rx'd
time: 4:32
totally laid an egg. 35 seconds off my pr. had nothing in the tank.

as rx'd

9:10

First time Fran

How the hell do you guys do this workout in less than 5 min?! it took me like 5-7 minutes per round and i had to scale the weight to 65 lbs!!! Three rounds was killer! =( This is my 4th xfit WOD ever but still ive been training BB style for the past 2 years. Not like im that weak of a guy. But anyways how long before you guys got your fran to less than 5 min??

#49 Demetri - Thank you for that link - I know I need all the help I can get when it comes to pullups.

My very first WOD:
26 yo/M/5'8"/203 lbs

I went in without Fran written down and ended up doing more thrusters, but I couldn't do all of the pull ups.

33:14

31 Thruster @ 45 lbs
21 PU - kipping chin-over-bar

25 @ 45 lbs
5

15 @ 45 lbs
1

bw 165

subbed deadlifts
325x5
375x5
425x5

m/31/5'10"/ 220
as Rx'd 6+15

Heavy Fran as Rx'd
9:03 (30 seconds off PR)

Crossfit Sri Ram Ashram

Bachendra 12:35 first time RX
Vijai Raj 5:18 PR

32/m/6'/193
I've been xfitting for almost four months now. My first timed Fran was 11:43. I was determined to kill this time.
Today: Fran as rx'd: 7:44. PR by almost four minutes. I love crossfit.

2010-01-09: 6:34 (Rnd 1@2:13,2@2:59,3@1:22)
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

-Michael Zoda - comment 86

First - The three rounds you did, I hope you knew it was round 1 (21 thrusters, 21 pull-ups), round 2 (15 thrusters, 15 pull-ups), and round 3 (9 thrusters, 9 pull-ups). If you did Fran 3 times in 21 minutes even with 65lbs., that's pretty impressive.

Assuming you did it correctly - I think the key is to limit the rest time (not necessarily increasing the number of reps). My first fran (50 days ago) it took me 17 minutes. My time this iteration was 6:30.

Round 1 - Thrusters - 15, 6. Pull-ups - 15, 6.
Round 2 - Thrusters - 8, 4, 3. Pull-ups - 9, 6.
Round 3 - Thrusters - 5, 4. Pull-ups - 6, 3.
*All my rest time was maybe 10 seconds just to catch my breath. Of course afterwards I definitely wanted to puke.

I'm not a sub 5 guy yet, but hopefully next time I'll be able to do it. Think I left a little bit in the tank on the thrusters.

Hope this helps.

8:56 scaled to 65 lbs. and 9-6-3 on pullups.

Fran as rx'ed

3:46. PR by 20 seconds.

#36 jb
I would position my grip in place of comfort, but you may have to do some warm up thrusters (which for this workout you should do anyway) and find out where your grip is most comfortable. You want to be able to 'rack' the bar on your collar bones to a degree so you don't exhaust your shoulders because you still have to come up and do the full extension press.

#37 anthony
For the training effect of regular fran dropping and not racking from the press is the way to go. You don't want to waste time trying to rack it then start your descent into the front squat. You are in essence doing it simultaneously.

Hope this helps both posts.
Looking forward to Fran, Last time was 3 minutes flat, gonna break that.

First time or me doing Fran
I'm still working on the form for kipping pullups
21-15-9

95lb thrusters
pullups

14 min 26 sec

first ever Fran...5:27 as rx'd...that was one of the most physically demanding things I've ever done...would love to get under 5 soon...question- would it be better to go as fast as I can through each individual movement (ex. fast as I can 21 thrusters) and then take a couple seconds rest before attacking the pull-ups or would a steady unbroken pace be the fastest way to do it?

90 lbs (2 45lb dumbells)

otherwise, as rx'd

9:43 all deadh hangs

55# Kipping Pull ups

9:53

m.170

fran as rx: 4:56 (+ :38 from PR of 4:18)

* this time instead of the 12" dynamax ball, i did thrusters to a 9.5" stack of bumpers, so i wouldnt quite call this missing my PR because i actually did more work this time.

m/19/6'3"/225

New to CF, did a few WODs here and there to get the feel of it before the holidays and started for good yesterday, so this was my first 'for time' workout and I really felt it.

8:09 as rx'd.

As Rx'd

6.04 PR

Thanks Coach!

hey guys...my brother got me hooked on crossfit back in sept and i absolutely love it. i broke my wrist snowboarding new years and was wondering if yall had any ideas of wods i can do so i can keep working out....im totally bummed bc cf is my outlet. i dont wanna lose everything ive been working for. thanks for your help

Fran. My favorite lady, 3:56 as rx'd.

M/34/165
as rx'd
3:35 PR
beautiful light of the sunrise to accompany me this morning for this fantastic workout!

6:28. about 45 seconds slower than last time (which was a PR), but about 45 seconds faster than I thought I'd do, considering it's been nearly a month (!) since I've touched weights. After burn/miserable feeling lingered for a good 15-20 minutes after. Back in business, baby!

4:08 pr! very pumped going sub 4 next time

Scaled thrusters to 85#

4:42 (pr)

4:12, as rx'd. About 30 secs off my pr.

Lung capacity is the problem. Fastest first round I've ever had. Think I need a rest day - been going 6 on with a few two-a-days to play catch up from holiday stupidity. Body needs a rest.

1/3 cfwu, du's
40 yom/183/65"

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
time 6:16

good, thrusters broken first round twice, second round once third round all the way through. Finally figured out my breathing on third round. Real happy.
heart ready to pop!
__________________

M/18yrs/5'9"/155lb

As rx'd 2:51 Finally broke 3!!

Never felt so dead after a mere 3 minutes. Love fran!

3:46
Try to finish the 15 pullups in one go

M/18/5'9"/155lb

As rx'd 2:51

finally broke 3!! Never felt so dead in my life.

12' 41" as rx'd

7:56 (pr)

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

Day behind
First time max weight power cleans.
Always have worked on form w/ light weight.
Today was the day.
warmup w/ cfwu plus extra back extensions.
Cleans: 65#x5; 95#x3 two sets.
singles: 115-125-135-135-145-155f, got mad, 155f, more mad then popped 155# up there.
Very happy. Form seemed good.
Finished w/ deadlifts:
185x5; 205x5; 225x5.
Laura f/47/5'7/150

m/29/5'8"/155

4:58 (PR)

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)

*M/6'3/230lbs/35yo**

1/2 Fran, full weight (sounds like a coffee order @ Starbucks. Jijittabug, I know you are cruising my posts Carp!)

12T/12PU
9T/PU
6T/PU

4:10

Deadlifts followed quickly!
135*10 accompanied W GHD S/U
155*8 accompanied W GHD S/U
165*6 accompanied W GHD S/U
175*7 accompanied W GHD S/U
185*6 accompanied W GHD S/U
215*5 accompanied W GHD S/U

25lb Kettlebell swings alteranting arms for 20 reps* 5 rounds.

7 mile 50lbs ruck hump on San Clemente Island's hills. Smoke 'dem Hamms!

m/33/6'4"/213#

subbed 94# thrusters and strict pullups.

6:02

First time or me doing Fran for me.
Kip's for pullups were actually easier for me because I'm short and watched alot of CF vids to see proper form.

21-15-9

35lb thrusters
pullups

15 min 35 sec

As rx'd
4:29 PR by about 30 seconds from a month ago.

Been practicing my thrusters a lot since then, and it payed off today.

kronick- subbed 85# 8:23pr
zack "newbie" subbed 21reps thrusters and pullups for 21 sub 7rep of each 3 rounds ,15 sub 5 rep 3rouns, 9 sub 3reps for 3 rounds, he 23:56 super proud of him new year new him.

2:48 - as rx'd, cold bore, at 7,500'

9.53 as rx'd

8:35, 1 minute slower than PR.

Still feel terrible after my 2.5 weeks off. I am getting old.

as rx'd

11:03

My first experience with "Fran." Brutal, but I'm loving it.

As rx'd
6:51 (PR)
Last time was over 10 min. Next time sub 6

Did Fran for the first time today since my hip resurfacing surgery back in July. Had a left hip BHR installed.
As rx'd 7:30.

Good to be back.

Also ran 4.5 miles yesterday, pain free. To all those who are still in the early stages of recovery from surgery, take your time, do your rehab, and you'll be back in no time.

m/5'8"/175/33yrs
5:23 as rx'd PR (2 shaved off after eating 'primal')

m/33/5'10"/192

First time Fran
As Rx'd
6:34

26/m/5'11"/185
as rx'd
6:00(PR) but still can't get under 6
15 sets killed me
21's were good and 9's unbroken

Carole
F/51/5'6"/130
9:02, as Rx'ed.

Kevin
M/50/5'11"/168
8:18, as Rx'ed.

All thrusters from ground, not a rack.

As Rx'd-5:00mins.

pull-ups: 21 broken 2 sets 11,10
15 broken 11 good 4 jumping
9 good

thrusters: sub 40 lbs dumbbells

time: 6:45

10/12 - 9:22
11/18 - 7:32
Today - 6:55!

Pre-CFSB Crossfit Total : 1000.
Squat : 385 (failed at 405)
Deadlift : 425 (failed at 455)
OHP : 190 (failed at 200)

Let's make it a 2010 objective to reach the Elite level at 181bw : 1245. 245 lbs to go !

45# thrusters

6:38

9:34 last time 13:00

broke 10 minutes barrier next time increase weight

3 rounds:
push/flye ups
single leg deadlifts off box 20lbs dumbbells

This was my second attempt at this WOD. The first time was......well pathetic; it was right after I started with this program (way of life). I am currently stationed at Barksdale AFB, LA so I have to use a typical gym...but I get it done. Needless to say, today I got some rather interesting looks during the WOD! I love it. AS Rx’d 5.02.84! It hurts to type....Love this program...keep it coming.

m/28/6'5"/221 lbs

My first time up against Fran...she's a b**** but she's fun!

Used dumbells for thrusters and 90 assist on Graviton.

6:40

Not bad for my first time. Ready to start lowering the assist on graviton.

M/26/5'11/255

man i did terrible today, wondering why i signed up for sectionals after that performance of 5 min.....well just gotta get better tomorrow!!

first franny eva, 9.43. i think i need more weight. loving cross fit thou

27/m/5'7/210#

All thursters unbroken and as RX'd
Pullups were mostly jumping pullups

time: 3:32

6:09 PR

5min40sec as rx'd

As Rx'd

4:36 (up 8 seconds from last time)

-also done 10 minutes after power cleans with 3 PR's

#49 Demetri

I went to Marine Corps OCS as well. When did you go? What class? I also used the Armstrong pull-up program and gained 1 PU a week up to 22 when I went.

Also, I didn't do Fran today cuz I did Jackie yesterday. Oh well, I'll make it up Monday.

Semper Fi!

First time doing Fran so I scaled to 50# thrusters.

8:45

CFWUx3~minus pull ups

65# thrusters
kipping pull ups

**First WOD post shoulder surgery 10/20/09 with loaded barbell going overhead.**

TIME: 4:17 (34 seconds off my PR, but I'm OK with that!)

#105~happy healing!

-box jumps
-pistols
-air squats
-running
-1 arm anything with a dumbell (thrusters/cleans/snatches/front squats)
-1 arm jumping pull ups (I did these right after shoulder surgery in October)
-walking lunges
-sit ups
-supermans
-GHD sit ups/back extensions

HAVE FUN!

#60/61 - Santi, thanks for the words of encouragement! It's people like you and Bingo that keep me coming back. I'm out in Bahrain so it's bed time for me. Looking forward to whatever Coach has in store for us tomorrow morning.... or maybe I should be careful what I wish for!?

M/38/69/202

as rx'd
7:50

#49 and # 149

I went to USMC OCS this past summer... I did the armstrong pull up program for a long time and was never able to get 20+......not that its a bad program by any means but i found myself gaining more from military.com workouts from Stu Smith, the former Navy Seal who posts all sorts of circuit workouts with push ups pull ups and situps and dips...just thought I'd mention that and it is good to see other USMC Officers or Officer Candidates on here!

(Fran in 9:30 today, first Fran i have ever done)

M/54/5'10/170

fran 8:40

Second time doing Fran as RX'd

Last time: 8:53

Today's time: 6:33 (PR)

Woo!

newbie here, f, 123lbs, 5'3. Total time was between 7 and 8 minutes, didn't calculate exactly.

Used the 45 lb olympic bar for the thrusts and used a band with one knee in the band...for pulls ups since I can't do them on my own, I can do a few chin ups though on my own.

anyways, did three rounds of 20, 15 and 7. That's the best

I could do. I got to thinking, I didn't use a ball below me so I hope I squatted down low enough.

Awesome! Love Fran. Smoked my previous time by 1 min 14 sec!!!!
F/27/5'7/174

total: 3:44

Returning to crossfit after a while...

M/23/5'10"/193

45# thrusters
100# asst pullups

15ish minutes, forgot to check finish time ><

Just putting stats in my personal info...

7:58 as Rx'ed.....First time on Fran,,that was awesome

M/5-10/200/39yrs

As Rx'd: 7:09......Semper Fi

Scaled to 65#:

5:38

That sucked.

50lb db's

10:41

3:05 rx'd

Just starting out. 1st time Fran.

14:21 as Rx'd.

12-9-6
95# thrusters
Pull-ups (slight jump and medium speed negative)
7:25

A little faster than last time even though I've been sick all week.

with 70lb thrusters
14,10,9 pullups

CG E-City CrossFit
Leary(m/44/5'11/200)
4:39

7:01
3 seconds off PR
thought I would do better. Thrusters improved, PUs were a problem.

First Fran for me. It didn't sound too hard, but I was wrong. took around 19 min. (forgot to stop my watch) didn't know my heart rate could get that high. Looking forward to next Fran to see an improvement.

subbed 75lb thruster

7:52

PR'd Fran @ 4:51. Only the 3rd time I've done it and my first was almost 10 minutes!

Frustration. Did the 1st 10 reps with 95lbs. then had to go down to 85lbs. Did the 1st set of pullups -50lbs. then went down to -75lbs. I improved from last time, but still not satisfied not working as rx'd and timed at 20:38.

55lb thrusters
15:08
post tkd

ran 3 miles. Back is still hurting. Will do with Power Cleans on 10 Jan 10 (Sunday)

As RX (need to go deeper on thrusters)
5:05 mins

m/18/5'11"/165

75# thrusters

6:48

3:18 pr by 4 seconds

First Fran

90lb thrusters

Me ..13 min
Doug e... 9.30

First time fran.

85# Thrusters

6:47

Just recovering from a knee injury.

65# thrusters
RX'd pull ups

5:04

7:48 last time rx'd
I probably could have went 75 or 85. I just don't need to push my knee that far yet.

M/36/5'11"/205

my first post, so bear with me:

my nephew turned me on to crossfit this august at the lake, limited equipment the WOD was 20 min of 5 chin ups, 10 P/U and 15 air squats. scaled to 15 minutes and did 10 sets wow this kicked my butt. i was hooked. did this WOD a while back and did 15 sets in 20 minutes.

i started crossfit in earnest middle of september. i have always worked at fitness since college, run, cycle, water ski snow ski, and the gym. NOTHING and i mean NOTHING compares to crossfit. it is fun and produces results that have changed my body. i have always been in good shape but this in just 4 months has produced amazing results. i have gained about 4 lbs i did not need to loose, but i am sure less fat and more muscle for my current body comp.

visiting the website i feel like alice falling down the rabbit hole, it is an exploration process. i am getting a great education. stumbled upon the zone, now i eat different, i never ate bad, and usually was the target of jokes from my overweight friends, now i eat so much better. maybe i am imagining this but with the change in diet, i have more energy all day, my mind is clearer, i do not take advil at all. i was taking about 4-6 a day just for my aches and pains at night and after waking up. now there is no systemic aching, just some soreness from a hard work out. i would be interested if there are others that have experienced this with the change in diet. i was eating to many breads/carbs and not not enough protein. i probably eat 2x the volume of food i did previously.

unfortunately there are no affiliates near me so the videos are invaluable. so i would like to go to a level 1 cert.

many thanks coach and the crossfit community
oh my time for first fran
7:16 thruster scaled to 50#

As rx'd: 7:01 (no PR - last time was 6:26 - bummer).

Anyone get the plate number off the truck that just ran me over?

M/39/5'10"/180

3:44 big PR

m 49/6'2" / 195
Going in to see a surgeon tomorrow about my torn rotator cuff.
This was a non-crossfit injury secondary to bench pressing.
Can't do thrusters.
Can do pushups by some weird biomechanics
Did 302 pushups in 6 sets - a PR for me
100/50/44/33/40/35
Also did my pullups with lots of jumping pus
Worried about whether/when I'll be able to do crossfit again if I need surgery.

Fran and her gloriously evil sisters;

Franimal; Body weight thrusters, chest to bar pull ups. All with 20lb weight vest.

Franticy; 21-15-9-15-21 reps.

Frantastic; 21-15-9-15-21-15-9-15-21 reps

Franagain; 135lb Fran plus rx fran

Frantic; 9-6-3 reps plus 200m run, 5 rounds, 1 min rest btwn.

Frangry; AMRAP Fran 20 mins.

Email me with results. Keep a bucket close.

9:00
60# assist pull-ups
100# thrusters

f/40/173/5'11"

Started with Power cleans 7 x 1 rep

135-155-165-170(pr)-170-170-170
then 3 x 155

I'm so pleased I got the 170 up. By the 4th rep at that load, it felt pretty comfortable. 175... Here I come!! Then I'll definitely be power cleaning my bodyweight.

Took the dog out for 1/2 hour cross country ski on the bike paths

came home and did Fran

21-15-9
65# thrusters
assisted pullups (toe on a ledge on the wall)
5:26.

I'm feeling kind of guilty that I'm still not doing full pullups but whenever I do, I feel too much stress on the tendons in my elbows. It feels like an injury waiting to happen (again). I'm hoping that will continued use with lower loads, things will strengthen up.

m/50/175/511

9:30

Used a pair of 35 DBs for thrusters.

Finished with Superset of BB Squat / DB Bench Press 3 sets 8 reps

37min total wo

Cfwu x 2. Scaled thrusters to 65#. 5 days of zone diet. 6:10. Pr by 2:12.

7:26 as rx:
Split the second set of pullups to 8/7.

m/57/5'10"/180

Fran 80#, no kipping

7:24

jmsny111752

As RX'd - 6:45 and a PR for me....

Scaled Fran:
21-15-9 of
35lbs DB thrusters
Pull ups

Total time = 4:42

DB thrusters suck!! took me a lot of attempts to get the last few locked out properly.

M/50/153/1-1-06

"Fran" variant.

21-15-9
Full Squat Clean Thrusters 65#
PU

10:42

Wanted to do some cleans and to start work on doing "Fran" without a rack. Good start.

N.B. 75# "Fran" next time. Aim <4:30 before moving up.

Fran as rxd 4:38

ten minutes rest

275lb DL (5) Burpees (10)
X5

4:56
Stick a fork in me.

What can I say about Fran. Well for starters she is the badest bitch i have ever met. I started crossfit about a year ago and Fran was the first wod I ever did. Well, as you can imagine my time was terrible and I puked. Instantly, I fell in love with Crossfit. My times were always around 5-6 minutes and for some reason I was unable to do any better. So I began to look at my diet. I thought I was eating right but i took a step into looking at the zone philosophy. Now I don't count and measure and i sure have my cheats, ie...beer but i try and stay the course. Over the last 3 months i have been more focused on my diet and it has really paid off. Here are some of the times...

11/15/2008
6:33

2/16/09
4:57

10/12/09--I took from june until september off and it showed
5:31

Now here is when i really started paying attention to what i was eating---more zone specific:

11/18/09
4:27 PR

Today
3:35 PR my almost a minute

This is just one wod but I have posted PR's on my cleans, jerks, squats, dl and almost every wod I have done in the last couple of months...So I will end with this, if any of you are thinking about starting some sort of zone or paleo diet. I will guarantee your times and weight will increase dramatically over just a couple of months.

Happy Crossfitting to All

Dave T

M/25/151#/5'7"

As Rx'd

All PU rounds unbroken
Thrusters:
1. Unbroken
2. 9, 6 (last time 3x5)
3. 7, 2 (last time 5, 4)

Time: 5:56 (PR by 0:15)

3rd time doing FRAN!
1st go at it-12:36
2nd time- 6:26
TODAY- 5:40.93(pr)

wanted 5 minutes but at least I beat my previous time!

34/M/6'00/194

4:55

29 Seconds slower than my pr but I'm happy to be under 5 after the way my last 6 months of training had been going.

Really don't want to ever meet the sisters they sound ugly!!!!!!!!

as Rxd 3.31

5:35, pr by 15 seconds and 35 seconds better than last time. Feel really good about this. Next target 5:20.

first fran 9:49
Today: 6:36pr
felt absolutely sick and sore immediately following this. Just could not recover so went home after trying my first muscle up which was just wishful thinking. Did not deliver on going for my first muscle up this week. Punished myself with an uphill snow trail hike/run Mixed in some squats, picnic table jumps, and abs stuff with my self made medicine ball.

Anyways... I'm hearing crossfit peoria, IL may be in the works and starting soon if any one is in the area.

M/30/145/5'5"

First time doing Fran. As rxd: 11:33.

Then some kettlebell stuff (10:43):

Swings: 20/70#
C&P: 10/55#
Snatch: 10/55#

---

Swings: 20/70#
C&P: 5/55#
Snatch: 5/55#

as rx'd

4:11 pr

last time was 4:29. My chest felt like it was going to explode. Smoking doesn't help.

First ever Fran 5:32. She is very mean, but I love it.

3:17 1st time broke nothing! took me 3 years but i finally did it!

Last FRAN- 8:32
Now 4:15

At 6'5" and 240lbs, I think I'll take that, thank you very much.

No gym access today - will make this up on Monday - ran 5K - 23:23. Still some work to do on this!

26/m/180#/68"

5'9" m 27 177lbs

7m 15secs

Saturday, January 09, 2010

It's funny how being out of working out for 2 months can affect you. My olympic strength is still there but my cardio is WAAAAAAAAAY DOWWWWWWWWWN....

When I worked out on monday, my upper body was fine but my lower body was sore for 4 days just from doing air squats?!? My legs always sucked in strength.

Today I doubled up on workouts:

Friday 100108

Power clean 1-1-1-1-1-1-1 reps

Post loads to comments.

135 then 155 the whole way.
I warmed up to it cause I wasn't sure how it was going to work out and then I stayed at a safe weight to not hurt myself and blazed through it. I could of easily went higher but didn't want to chance it. My double unders that I warmed up with were really bad. My body forgot how to do them?

Saturday 100109

"Fran"

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

Post time to comments.

As RX'D

13:54

No Comment from the peanut gallery please...

"PROPS TO THA FRAT!!!"

Franiel

WOD - 6:18 (PR by 4 seconds)

m/255/38

30 min on elliptical level 5

c/u x 3

95 lbs thruster
pull ups with 50 lb band assist

10:16:60

m/43/5'11"/180lb

3:20 as rxd

As Rxd
7:42 pr

Its been a while...Starting slow.

15/10/8 w 65# thrusters

2:46

M/49/6'3"/195

as rx'd
7:29 (PR)

m/38/76/210

4:45 PR

Thrusters 21/10-5/9
Pullups still very broken

6:36! As Rx'd. Wooh! Last time was in the 8's. Thanks to my crossfit friends really pushing me at the gym today!
PR!
Another PR, got 12 unbroken pullups. Not bad for my 265 pounds! Yeah, I gained 10 pounds over Christmas break and still got 2 PR's today! Thank you crossfit! I may have not lost any weight since I started, but I am so much more fit than I used to be. I really don't care about scale numbers anymore. Now it's all about the WOD times!!!

4.28 pr

all thrusters unbroken

7:32 RX'd

Hey, at least its better than my first time of 15 minutes or my last time of 12 minutes.

Finished Fran :D
Time was 23:34
PR'd by 3 minutes
The thrusters aren't a problem, i did those unbroken. The problem is the pull-ups, i had to go to a globo and they don't have kip friendly pull-up racks, only these pull-up bars next to the cable machines :(
And Being 230Lbs, 6"5. I get pretty heavy :)
Go tackle Fran Everyone and give it your all!
3,2,1 go!

scaled to 60#
5:49
Jack, if your out there and have internet, there is absolutely no excuse for missing out on Fran.

M/42/144lb/5'7"

As rx'd

19:04

2nd time doing fran

as rx'd

4:00 new pr!

slashed 1:12 of my previous fran. forearms were on fire, could barely right my time down on my sheet.

3:59 (PR) Finally broke 4 minutes by the hair on my butt but it is under 4. Sweet!

4:45

m/41/205

2:28 PR

21,15,9; 34kg BB thrusters; pull-ups in subsets of three. 7:17. Much more knackered than yesterday.

Bench. 10-1-20-1-30-1

135
185
115
185
115
185

total 7655

F 35/5'4"/134
First Fran. FUN. Found my workout niche. Thanks CRossfit!
CF'ing since Dec.1

-gravitron pullups w/70# (pu's are my nemesis)
-Thrusters 21 w/ 50#
15 w/ 50#
9 w/ 60#
-6:36
-will go a little heavier next time.

M/26/175/5'4"
Fran
time=3:57

m/22/170

as rx'd

3:30 PR!

31yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round
Thruster 45lbs x 5-5 65lbs x 5 85lbs x 3 95lbs x 2-2
Row 500M @ 2 minute pace

As rx’d: 6:17 PR
Foam roll after
Compared to 091011: 6:28 previous PR

3:11 (pr)

previous 3:18

6:29

Slower than last time. Shoulder felt better so I am very disappointed in today's time.

21 1:46/:33
15 2:09/:27
9 1:21/:16

Loe Fran man! Did it earlier this week on my programming with a PR at 2:58

Check out the post here: www.JoshCourage.com

New PR of 7:15!

I know it is not lightning speed, but it is 1:39 quicker than my last Fran. I slowed a lot on the 2nd set of thrusters and the Pull-ups. I know that the next time this comes up I can probably cut another minute!

11:39

Last time 13 minutes.

m/45/175

5:25

5:35

nOT A PR, BUT SOLID EFFORT.

5:40 (PR)

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
sub'd 115 pound Thruster
Pull-ups

M/40/5'11"/195

8:29 (PR)

Unfortunately didn't make Rx but close to it. I wanted to sub lighter weights to make sure my time stayed lower.

21-15-9
87# thrusters
pull-ups - last 5 band assisted

8:17

M/25/73"/210#

10/11 - 10:11 (jumping pull-ups)
11/17 - 8:52
01/9 - 6:36 as rx'd

F/31/132lbs

Just starting out over the last week or so....did 45lbs for the thrusters and assisted pull-ups (I can barely do 1 pull-up unassisted!)
My time was 10:10 (now I am noticing I did 25-15-9) Damn!

did with 85#.

07:06

comp times:

091011 - 7:45 @ 75#
091117 - 10:00 @ 95#

M/33/72"/205#

Fran as RXd: 4:59 new PR!

4:18
no pr

6:20 first fran

as rx'd

3:21 21 sec off pr
day after flu, so not bad all in all.
only last set of pull ups broken, +ve

M/26/71"/195

2nd half of pullups with 1 inch rubber band assist.
21:24.

First fran.

what really killed my time was not admitting that I needed assistance on the pullups. Was down to 2 at a time before adding assistance. Haven't worked on getting myself a good Kipping pullup either, which I bet is key to a good fran time.

M/32/6'1"/175

Garage Fran
Sub 45# DBs
6:36

1 min off Rxd PR. Can anyone explain to me why using DBs sucks so much more than using a BB? I may start to use DBs for all the Benchmark WODs to see if that can help my PRs as Rxd. Any thoughts?

forearms are on FIRE!!!!!!!!!!!!!1
6:04
as rx'd, though used dumbells (no barbell @ home)
27m/5'10/185

cfwu x 3 (+90 pushups, hip flexor)

as rx'd
7:33
not bad considering knee injury and time off.

3:05

4:28 pr by 13 seconds

m 29 5'10 1/2 173
as rx'ed 2:39
http://www.facebook.com/video/?id=57400015#/video/video.php?v=530868418845

M/63/198-"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups Old PR- 9:12
8:12 PR!!

Hello!

This is my first time posting and I would like to get some advice.

24/M/6'3/214

Time: 14:30

I subbed the trusters down to 50lbs and the pull-ups to 100lbs lateral pulldowns.

I haven't been working out for long and much less time on Crossfit. I switched over based on the advice from some of the fittest people I know.

So far I haven't completed a single WOD as prescribed in the postings. I just run out of energy completely. I have a fairly good amount of strength, nothing to brag about but pretty good. The problem I have is my cardio. It's just complete garbage. So I need to have a strategy for training and I would like some advice. So far I have four options as I see it.

1. Reduce the weights and do the recommended reps
2. Reduce the reps and do the recommended weights
3. Do the Recommended weights until failure and count those as sets
4. Do the damn workout and if takes three hours that's how long it takes.

I'm open to suggestions. Today I dropped the weights and found I still got a challenging workout. Typically though I've reduced the reps and found myself a little disappointed at the end of the day.

Thank you!

21, 15, 9,
65# thrusters
pullups
5:35 (pr by over a minute)

39/m/5'11/165

Subbed 65# Power Clean & Press
11:03

Strict form this time.First two Frans I didn't do full squats or go to full arm extension on pullups. Much harder this time.

As rx'd: 9:45

10:22

About the same as last time and nearly 2 minutes off pr. Still fighting some asthma and bronchial issues. Disappointing but not bad considering....

100 inverted burpees= 18:56
Fran, 65# thruster, pull ups toes asst =5:36

No PR on either but not too off either. Then walked in Lake Placid- Brrr! It is FREEZING outside! ;)

Had a long night last night- thought we were going to have to take stepfather by rescue. Mom is on recovery from broken leg. Been busy at this house getting everyone all healed and better!

Luna- hope you are doing better!!

Erin

WOD Fran
as rx'd. thrusters @ 45kg
4.55

Took the thrusters slow and ,controlled ,concentrating on good rom and technique and ended up faster than the last few times,pull-ups ,all straight through.
D/L 5-5-5-5-5,S/P 5-5-5-5-5.

As Rx'd

3:50 (pr) pretty pumped about that

backcountry sking rmnp
9:50 65#

m/71"/205#/23yo

5 flat. 72 seconds worse than PR. But not unexpected since my workouts and diet dropped off considerable for about 2 weeks over the Christmas/New Year Holidays.

Good job everybody!

3:58
pr by 2 seconds. Man, my hands are never going to heal :[

21/m/160/5'8

ouch,

Sam
6.13

Hayden
8.53

Better luck next time?

with 45# thrusters and kipping pull ups:
6:50 Fran.

Last summer left my crossfit gym to a globo gym because the crossfit gym started charging absurd amounts per month. Globo gym isn't that crossfit friendly but I manage to get the wods done and it is pretty cool being the strongest one there.

38M/5'10"/170#

W/U: jump rope, 100 single-unders + 50 double-unders; 17 ROM exercises; "Damn You Fran" (12-9-6 rep rnds: 155# thruster; strict pull-up) in 5:26.

As Rx: 4:45.

C/D: Unanchored bent-knee AbMat sit-ups, 1x50.

Off PR by 1:44. Strict pull-ups. Tweaked my L-shldr inj a bit doing "Damn You Fran." Prob should have warmed-up more before doing it. Afterward, rested just long enough to catch my breath before starting "Fran." So I'm not too disappointed with the time. Felt more of a burn than usual on the sit-ups during c/d.

M/45/6'1"/185

6:20 as Rx

M 34 175 as rx'd 5:57

31/m/197

4:25 as rx'd. pr.
still too many broken sets.

m/52/6'2"/190
First Fran

As Rx'd
7:57

This was my second time doing Fran so I was ready. I started CF 12/03/09 and did my first Fran with my wrestling coach and CF partner 12/09/09.

12/09/09
5k Warm-up 23:00min

Fran (1st time ever and 6 days into CF)
21-15-9
Time: 15:00 (Broken sets, horrible thrusters & PU's just felt awkward at times)

01/09/10
Mixed warm-up (HSPU's, PU's, Bar Squats, etc.) 15 min

Fran (2nd time)
21-15-9
Time: 8:42 PR (Still broken sets, better form still need more depth on thrusters and better PU)

Also yesterday my Power Clean increased 20lbs, 165 to 185lbs., since starting CF on 12/03/09.

I'm all in now and ready for more. The only thing that stinks is when my hands are tore up from morning CF sessions and then I have to drill/live wrestle that night. You wanna talk about BURN.

I also want to thank CF and my wrestling coach for helping maintain my 5K times. I have not trained at all for any 5K's, not that I ever train hard, through the winter and I am still maintaining low 21's. Last 5K run 12/23/09 was 21:33. 2010 goal is to get into 20's for time 5K.

What a great start to a new year,

34/M/175lbs/5'9"

HA HA! Fran is my nemesis!

Had a pep talk with Pukie pre-WOD then did CFWU x 3 and got my first sub-3

2:58 (PR by 8 seconds!)

I love this stuff!

6:32 as rx'd

As Rx'd

5:58 (PR)

Thought I was 100% but still congested in my chest. I was feeling it for about 20 minutes after.

m/37/185/72"

8:34 (PR by 1:35) as rx'd.

5:44 not a PR. =(

49 yom, 72", 204#
Early (1000)2day: 2-mile dog walk
Ran the Kbell line,
CFWUx3, 5-rep

@1500 Baseball practice w/ the boys
then 1715 Fran:
6:24.59, thrusters very weak.

I love (and hate) Fran, but she had to take a back seat today. We did a group WOD at Crossfit Cherokee (my buddy Ian's home gym), and the WOD selected was "Claudia":

5 rounds for time:
20 kb swings, 1.5 pood
Run 400m

As rx'd, 14:31. Good stuff. Cold (at least for us) out here, this was done in high 20's at 10:30 a.m. this morning. All swings unbroken. 400's were on the street route at Crossfit Cherokee (slightly hilly). Happy to be sub-15.

Jen did a scaled-down Fran this morning:

21-15-9, for time, of:
Thrusters, 10 # (dumbells) (20# total)
Assisted pullups (grey band)

Time: 6:34. Thrusters were unbroken, pullups were more challenging for her, broken sets. Solid effort - Jen is bringing the intensity.

As RX'D
2:48 new PR
"red bull gives you wings!"

1st time as rx'ed Fran. I am a big vag. 13:08

15:42 as rx'd.
New PR.

MGySgt. USMC M/48/6'2"/212

Can't post a time today though I wish I could. Used my watch instead of my stop watch. The stop button is on the side and at 3:36 I was in the second round and bent my wrist back far enough to stop the timer. Oops. Oh well things happen. My PR is only 9:14 but I thought I was going to do better today. Don't think I really did though. Maybe 10 flat at best.

OooRahh CrossFit

38yo/m/150#/5'8"

As Rx'd: 4:57
First sub-5:00 Fran for me!!!!

First time for Fran I got 6.45 littl slow because of the gaping hole in my hand from all the pullups

13:22 PR! as rx'd at World Gym. The pull up bar is angled and it was hard to get a kip rhythm going.

Haven't done "Fran" in over a year and it shows: 14:40
m/52/218

M/6'/24
177lb

223lbs with Fire gear on

Firefighter Fran
8:22(pr)

normal fran pr is 5:05

F/20/5'6"/135

13:23

-20lb thrusters
-Assisted pull-ups
-First week of CF

M/30/170/5'9"

Fran:

3:33, with walking approximately 40 feet to get to the pull up bar each time. PR for me.

M/44/178

5:39 Off today, working nights for freeze coverage. All messed up with rest and eating schedule.

D
@ home
21- 2:20 (-:35)
15- 5:30 (3:10) (-:20)
9- 7:31 (1:59) (-:07)

7:31 PR by 1:00
feel like crap

m/31/5'8'/153lb

nice slow 16:09

assisted pullups and 80lb thruster

36/6'/235
first time Fran as RXed 5:04
cannot kip properly,so did basically dead hang pull-ups.my arms were KILLING me after.most violent workout i've ever done

wu: 10 min. treadmill, dumbbell power snatches.
worked up to 80 lbs. each arm.

Fran: 5:49 pr (6:13 last time)

M/28/6'/317
Assisted PU feet on box 9:44

F/22/5'5"
Jumping PU
20# KB 5:03

34/m/230
asrxd 6:40

2nd fran
8:10 pr by :15
got 1st set of chins unbroken!

#254 Michael

Look to BRAND X (link on the main site) for appropriate scaling. My strength was pretty good when I started too, but the cardio comes. It is really about overall increases in work capacity over time (both cardio and respiratory). I can comeplete most WOD's as RXed, times varying depending ont he exercises, but I still have to modify for: Muscle-ups and handstand push ups.

Keep working hard and it will all come togther.

Crossfit Sri Ram Ashram, Haridwar, India
Everyone did PRs!!!

Gautam rx 7:05
Ravi rx 7:27
Arvind rx 7:41

3:30 flat, as rx'd
Afternoon, garage (iron)

Went through a CF Essentials class today, so didn't do Fran. The process has started here of establishing a military affiliate, and we're going to run a day behind the main site WOD. That means:

Hurray, I get to do Fran tomorrow! I've never done Fran before, so I get to do it before I go preach at my little chapel service.

US Army Chaplain, Joint Base Elmendorf-Richardson, Alaska

m/25yo/5'9"/180
2:36 PR as Rx'd

Body was really, really tight today.

Crossfit 8 month year old.

Warm ups and stretches.

Approached Fran with caution today. Also gym here isn't very helpful with PU assists so had to scale down with Lat Pulldowns.

21 reps with 75lbs
21 reps with 105lbs
15 reps with 85lbs
15 reps with 120lbs
09 reps with 95lbs (1st time ever doing thrusters with 95lbs)
09 reps with 135lbs

Time - 18 mins
(watched the clock and I'm near sighted, didn't wear glasses so lets say 18ish) :)

Looks ugly and watered down I know but I am doing better and this is part of my being real and posting my results this year. Also focused on no injuries this year.

9:55

PR by 4 minutes!

M/41/225/6'

Scaled two 35# dumbells

Did pullups in warmup big mistake
5:30

Arms still sore from thrusters/pullups WOD (100106) that I did Friday. Choose to go for a 45 min run.

Kudos to all the Vancouver and Chilliwack crossfitters who did the 'Century Club' Tribute Workout in honour of Lt Andrew Nuttall.

RIP

age 20 bw 170

3:10 as rx'd

went at about 90%

M/40/5'6"/190

6:57 - but I got interrupted a bunch of times, so there was rest in there.

As r'xd for the both of us....

Hans - 4:25

Maria - 7:24

Great times for the both of us.

as rx'd - 3:35

compare to 091117 - 3:45

6:00 on the dot as rx'd

3:28

M/34/70/210

man, Fran punished me today. I think this was the first time I didn't scale to 95, because it felt very heavy. Tweaked my hamstring during thrusters in Rd 3 and got so mad I turned the clock off without looking. Time was NOT good though up to that point...

3:54

note: 45# and notch 6 on pull down machine. apartment gym... no pull up bar.

hanz zimmer's 'introduce a little anarchy' on the headphones.

bw-209

FRAN
9:07

5:39 as rx'd

"Fran"
21, 15, 9 rounds of:
95# Thrusters (subbed 85#)
Pull ups (all un-assisted!)

(almost) as rx'd
Time: 13:30

Thrusters were tough. Three min slower than my last "Fran", but today were all un-assisted pullups.

M/47/200

4:18

I had to lie on the floor after this one. Tough on the forearms.

11:31

I felt like I could have done better, maybe next time!

As Rx'd - 15:30

M/26/155

50/m/140
rx 7:36

rx'd

2:49

Rx'd

5:16 PR by :42

M/203/5'10"/42

m/39/198/70"

CFWU x 2

Fran as Rx
9:40

M/24/155

21, 15, 9
95# OHS, PU

Bar power-snatched overhead. Subbed because wrist still sore/sprained.

7:35

Just cracked the 10min mark for Fran as Rx!!!! Stoked!
9'25".
Has taken a long time to get this :-)
Have been spurred on to get this since Matt in Brisbane tried to get me there during a cert last year but I timed out. Cheers Matt!

8:25

5:53

+12 seconds from previous, which was a PR

Humberto
60#
7:53 PR

Karla
30# and Jumping PU
7:37 PR

Last time I did Fran, I did not finish it because i was sun burned and almost passed out...
today I FINALLY did her in 6:52! now i have a specific time to beat the crap out next time!!!!

as rx'd 12:49 PR

Finished Fran for the first time. I used 45lb dumbbells instead.

11:03.9

I would say that I did well being new to crossfit and having back surgery less than 3 months ago. I do hope to get better.

done in 10:17

3:41 Rx'd (pr by 31 sec)

M/35/72"/238

1st time meeting Fran in person
8:42
65# thrusters and jumping pull-ups

We all start somewhere, right?

US Army Chaplain, Joint Base Elmendorf-Richardson, Alaska

Fran. 55#. Band assist pu
11:07. Pr by 1:01, but no band then

M/41/180

As rx'd: 4:48

Matched my PR and about 30 seconds faster than my last Fran. I'll take it. Next stop: 4:00.

More better faster

7:44 I was shooting for under 9min.

Scaled Fran (jumping PU)
1:46 (63/80) wrecked
3:51 (73/80) falling apart, actually looking forward to PUs
3:31 (65/73) 3-3-2-1 nothing left! Wrists wreaked.
Total: 9:09 (68/80) PR WOW! sub 9 here I come!

Honestly this one felt like I walked into a fight and got destroyed. I've just gotten back to near 100% after injury/rehab and I took last week off. I've been modifying Fran so I had no idea what I was going for so I guess it was "Sisu" that did it for me because though my body was beaten my spirit still burned!

9:29 (10 sec rest after each pull up failure, 8 pull ups before first failure, no failures or rest on thuster)

Though i wasn't a big fan of the editing job, my little box made the local news! Its been a tough slog but we are beginning to establish a forward position here in Toledo! :)

http://abclocal.go.com/wtvg/story?section=news/local&id=7204423

m/48/5'10"/175 --> (will be 49 in 10 days)

Fran as RX'ed

4:25 PR

8:00(6:14 last)

couldn't do kipping pullups so that slowed things down.

m/44/188

As Rx'd 6:04

Over a minute longer than last time. Very frustrated first time in almost a year that time went the wrong direction w fran.

M/29/5'10"/183

New pr 4:51

As RX'ed: 7:09. Once I master kipping pull-ups, my time will go down significantly.

subbed 80# thruster and dead hang pull ups

11:35

m/60/175/74"

Fran
14:30
Thrusters @ 65#
Pull-ups: my version of kipping

My records indicate that it has been almost a year since my last Fran, and it showed. But I was gagging at the end, so I pretty much gave it all that I could today.

CFWUx3x15, ex pullups - 2x5 pullups
also, 2X25 doubleunders

75# thrusters

1:33/2:48/1:49 = 6:12 total
about 40 sec slower than PR

only set of unbroken thrusters was set 1
only set of unbroken pullups was set 1
weak performance

6:30

jumprope 2mins 15secs on 15secs off
cfwu 3 rounds-15 reps
back extensions/situps/squats/pushups

fran 21-15-9 reps
thrusters 75lbs
pullups -60 gravitron
15mins

jumprope 2mins 15secs on 15secs off

11:30, jumping pull-ups

70# thrusters, 16:38

as rx'd

time: 5'43 (2s over pr)

after 2 days of skiing in Engelberg, did on Sunday evening:

as rx´d

6.06 (pr with 40s)

similar amount of breaks but shorter..

CG E-City CrossFit
Leary(m/44/5'11/200)
4:39

M/32/6'3"/203

As Rx'd: 3:43(PR)

Previous: 4:12, 4:25

Fran in 10:15, had done wall ball and pull ups day before and my new blisters were killing me

14:45, subbing 60# for 95#

subbed 90lbs for 95lbs
did much worse than last time,though still felt whooped
10:15 from 7:22!

3:59 PR

M/39/180/5'10"

21 Front Squats
21 Shoulder Press
21 Strict Pull Ups

15 Front Squats
15 Shoulder Press
15 Strict Pull Ups

9 Front Squats
9 Shoulder Press
9 Strict Pull Ups

18.43

Slow time for the effort.

13:19

first time doing all unassisted pull ups, with 65# thrusters, will up thruster weight next time.

SUB 110# pd

10:13 total
previous 12:02
pr 9:04

m/31/5'10"/196lbs
crossfitcityofathletes

as rxd' 2:47

m/23/5'9/162

As Rx'd
3:23

PR (2:11)

Feels great to be able to due full CF lifts after 2 months of partial lifts due to back inj.

5:14

sub'd 85lbs for thrusters

did Fran in 10:15 considering did 50 wall ball and pull ups the day before and got fresh blisters

2:48 as RxD

M/26/140/5'11"

As rx'd 4:50(5 secs off PR)
not feeling well today got a sinus infection.

as rxd
4.42(PR) by 10 seconds

As rxd 4:45 PR
full set thrusters. Broken pulls.

rx'd
7:06!

Im 17 and this was my 1st time doing this W.O.D. it was killer my time was 15.55 i only used 60 poundes im just tryn to git fit because i go to boot camp june so im tryn

as Rx'd

14:40

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

As Rx'd
Total time = 13:44

Deadhang Fran
7:45

last time i did fran was with ring pullups in tree and got 6:50. Really need to figure out where to install my pullup brackets so i can back on a stable bar and get some better performances.
Also, only ate once today. Not cool

as r/x - 7.01

this is a PR by over a minute. Actually had a 5.50 about 6 months ago but scrubbed it after being honest with myself about the poor form.

very happy to be improving although clearly have a long way to go. Thrusters slow me down a lot

35yom / 206lbs

"Fran" on Pack, three rounds, 21-15- and 9 reps, for time of:
70# Thruster
Pull-ups

11:44

Considering my last time was 4:56, I didn't really do so well this time. I can make a million excuses (lack of rest, lack of sleep, forgot my technique, and did unassisted pull-ups this time instead of jumping pull-ups), I think I'll just resign to do better next time around.

3:27 PR by 17 seconds

95 - 75 - 65

felt better than last time, next time will try for

95 - 95 - 75

M/23/72"/197lbs

2:10 as Rx'd

M/22/167#/6'

W/U:
10x front squats, then shoulder press @ 45#
10x thrusters @ 45#

WOD as Rx'd
Time: 5:24 NEW PR! Woohoo!

6:42, new PR
I'm getting there, just need to get closer to 6 min...

Warm up was push jerks, details there, then Fran, 4.46. 24s above PR, but what a workout.

m/26/215/70"
Fran History:
First Fran: 14:35
Second Fran: 12:15
Third Fran: 8:39
Today: 7:49 New PR!

I'll try to do those push jerks or cleans tomorrow. I love it! Let's get it baby!

You guys with sub 5.00 times are demons! I shattered my last PR of 9.36 with 7.45 today! Guess all of that heavy front squat and HSPU work has been paying off.

4:14 PR

As rx'd

F/20/5'8"/140

14:50

-20lb thrusters
-Assisted pull-ups
-First week of CF

W
@ home
scaled to women', otherwise, Fran as rx'd

21 2:48
15 6:04
9 7:55 !!

Scaled Thruster to #85

4:33

PU felt good first 21 uninterrupted, 10+5, then 9 uninterrupted

as rx'd 9:09

32/5'8"/175
3:27 as rx'd

65# scaled

7:35

pullups are becoming second nature now. this rules.

Fran

Thrusters at 30kg
Jumping Pull-ups

Time 8min 17sec

Could not get a breathe after. Had lots of encouragement through out the wod but could happily have gagged Pedro.

Before rowing a little running

Good Fun

m/41/5'6"/145

subbed 65# thrusters

6:50

5.49 PR

Strict pullups
6:49

As Rx'd - 2:58 PR

8:23

Best in the last 13 months since injury. KAF

m/45/165

as rx'ed 7:15 (PR) by 30 secs

sub'd
70# lat pulldown
20" table thrusters at 27.5#

7:16(5:59 last at 65# and 22")

M/36/5'7"/137

My *gasp* first *gasp* Fran (scaled) *gasp*. I think I'm in love.

Jumping pullups (on rope)
Thrusters at 55# (45kg)

11:45

WOD as RX'd
M/38/165

6:56 Great Workout
last time was 6:43

did
14 + 7 in round for round 1 breakouts
then 10 + 5 for round 2 breakouts
then all 9 for round three.

then 50 Sits

4:43

way off of PR 3:13.

My lowers abdominals are still fried from the glute ham sit ups a few days ago and greatly effected my kipping

m/22/175

Fran
5:30 (PR)

all sets of thrusters unbroken (a first); pull ups still need lots of work

3:40 (PR)

29/M/193 rx'd 14:12

My time sucked! Felt like my hart was going to rip through my chest. Damn holidays.

M/25/75kg/183cm

YES!! Scaled it down to 65Ibs and crushed my personal best (11:42) with SEVEN minutes. I am frickin STOKED right now.
Time: 4:33

M/25/75kg/183cm

YES!! Scaled it down to 65Ibs and crushed my personal best (11:42) with SEVEN minutes. I am frickin STOKED right now.
Time: 4:33

Holy CRAP!!! I just started doing crossfit and this is only the second time I have done this workout but my time is going to improve. The first time I did it I thought you had to do 3 Rounds of 21-15-9. So I took about 45 minutes doing the entire thing 3 times!! LMAO!

6:38
big PR!

pull-ups - straight (smooth bar was taken at the gym, had to use the textured bar)

a very slow 13:00
shooting for under 10:00 next time

6:58
Straight pull-ups using smith machine at gym locked in high position. No kipping.

17 1/2 mins - not kipping pull up bar at gym

#90 thrusters

9:18 pr

7:55

5:25

intensity...no pacing

as rxd except 135# thrusters and 20# weighted pullups...strict

5:06

31/m/5'11"/200

As Rx'd

2:38 Pr

Pretty happy about my time.

7:55 intensity

39/m/5'10"/210

1st timer
14:35

Had to break it all out b/c I tried 95lbs and still don't have the movement down on the kipping.

Looking forward to kicking this things ass, but there are definitely some freaky times and weights you guys are posting.

21 thrusters 45#
21 pull-downs 70#
15 thrusters 35#
15 pull-downs 70#
9 thrusters 35#
9 pull-downs 70#
13:20

33/m/6'/226

Missed this one Saturday, but had to make it up.
9:25, ugly pullups but no assist, still working on my kipping. 1st and last set of thrusters unbroken. Middle set had to rest at 8 briefly.

As Rx'd - 5:12. Missed a PR by 3 seconds. Ran out of gas during the last set of thrusters.

5:27 RX. -4 PR!!!

I always go into Fran defeated since I started being able to push through because I don't want to do worse, always want to do better.

Aloha,

Jordan

0508 = 8:47
9607 = 6:05

M/24/5'6"/180

11:32 as Rx'd.

5:20 (PR)

previous was 6:00 from November.

Thought I was loosing fitness over holidays. I guess I needed the rest.

Nothin like a PR to lift the spirits!!!!

As RX'ed
7:15 (PR)
Most 95# thrusters done in 1 set (15)
Was winded after this one. First fran done as RXed.

30/m/71"/180#/Killeen, TX/Gold's Gym

CFWU x2
7x1 PCl max 215

4:40 as Rx'd PR!

10:00

7:00.63

Very pure from me, first time recording a time for this 45Kg thrusters, pullups on rings.
Not strong enough in the shoulders.
14mins dead.

9:11 as rx'd

7:15. first time doing real thrusters.

m/22/160

as Rx'd

5:45 -- This is a huge improvement from last time

m/16/5'10"/160lbs
First Fran
As Rx'd, but with a slight kip on the pull-ups
5:38

Rx'd
4:43
last time was 3:55 so this was really bad. Pullups were on a 2" x 3" support on the squat rack - not the best for PR but good for mixing it up. Still, tough to do worse no matter what the conditions.

m/27/5'11"/158lbs
First Fran as Rx'd
8:49

M/30/6'3/175

12:00 Rx'd

scaled fran:

135lbs and 45lbs on belt

6:43....however....all sets were broken.

I'll get it at some point though...

5:51 as rx'd.

PR.

My heart rate was crazy before the WOD. Fran is a bit intimidating.

as rx'd 4:30

M/31/6'/225

7:24 Rx'd

Rx'd

2:53

As Rx'd : 4:32 Full range of motion

Sub'd
ez bar thrusters
50# lat pulldown

6:41

thrusters were hard but did fine with lat pull wt.

Todd:

6:46

Dawn:

subbed bar and jumping pullups

10:34

as rx'd 14:36

m/31/5'9/171

as rx'd 11:44 (sub 16:00 last attempt)

as rx'd

4:08

(3:58 is pr)

6:32 and pissed about it.

6:50, still going easy on sore back and shoulder

First time doing a WOD. Fran is crazy!

as rx'd

12:00

Took too many breaks!

Rx'd

5:30

Today's Fran: 7:54 Minutes
My last Fran on November 19, 2009: 14:53 Minutes

6:59 minute improvement. I can't wait for the next Fran.

20/m/186/5'11"

heart wrenching workout.
messed up my wrist doing cleans last night but manned up to get through Fran. She was calling for me!

as rx'd

4:34

reffed basketball game
cfwu (-pu's)

19:35

left my watch. Under 3 mins
Benched up to 265
ran 3.25 miles

4:01 - PR, 18s faster

29/m/170/6'0"
2:30
First Fran since last February

28/m/252
Fran-first ever
11:55
Been trying crossfit for a bit longer than a week now, pullups took me around 9 minutes all together, thrusters were not a huge problem

third fran = 7:13 at 85#

1st fran = 10:54 at 85#
2nd fran = 9:26 at 85#

Goal: between 5 and 5:30 as Rx'd.

CFWU3 reduced pullups

Fran
As Rx'd

5:10

PR by 1:24!

scaled:
45# thrusters
jumping pu's

9:37

Row 5000 meters
=19:33

95 pound barbell Thruster, 16,5 reps
10 Pull-ups
95 pound barbell Thruster, 10,5 reps
8 Pull-ups
95 pound barbell Thruster, 9 reps
6 Pull-ups
95 pound barbell Thruster, 8 reps

as rx'd from the floor
21 all in a row (yeeha)
14 strict p/u 7 jump
6/4/5 sets second
5 strict 10 jump
9 straight (yeeha)
1 strict 8 jump
8'20"
1'20" more than last time - however I used all jump p/u's then...

11 MINUTES. ONLY HAD 45 LB DUMBELLS

7:03

11:46 rx'd

15.37
80 lb

This is the first time I completed Fran as Rx'd. I don't know if I didn't think I could get the 21 thrusters w/ 95lb or what. I almost scaled to try for unbroken sets, but looked at myself in the mirror and said, "Self, man up and kick some ass!"

5:14 for first time!

I'm totally gonna start working my front squats, push presses and thrusters more, the pull-ups were pretty much no sweat. I'm stoked, but my lungs were on fire!

23/70kg/170cm
9:41 rx'd

25/m/6'7''/225

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups (toe assisted for some)

10/11/2009 - 7:28 (PR)
Today - 7:37

All thrusters did not rereack, second set broken 7,4,4.

8:13 with 65lbs, 45 seconds slower and 10 pounds less than last time. Being lazy over the holidays is stupid. Getting the flu didn't help.

m.37.155

male, 37 y/o, 149#, 68"

WOD 10:31

Last time on Fran, in early November, I suffered through doing it Rx'd and got around 11:30.

Today as Rx'd was 7:28... Bigtime PR!

However, the thrusters only featured about half-squats, not full squats, because my right knee is swollen from an injury over the weekend. Wasn't going to do Fran at all, but couldn't stand another day of no CrossFit... ah well. Felt great!

7:29
used 65 pound thrusters

CFWUx3 (minus pullups)

As Rx'd 6:48

7:54 11-17-2009
5:16 06-25-2007
6:15 02-01-2007

10:53

PR is 9:37 so I'm bummed...this was the first real shoulder workout after some bad tendonitis and my cardio is not where it should be either

6;36

(1/11)
16:34...161/171
Still have lingering chest cough & out of rhythm w/ WOD's.

19:45
subbed jumping PU's.(arm inj)

male, 31/5'11"/165
8:58

m.23.175

6:42

7:31

49/m/190

As Rx'd 5:42(pr by :03).

Sub'd
37.5# thruster
smith body wt row at 5th peg
21-15-9

5:51

Still needing to watch thruster for depth

12:26
jpu's

m/38/185/5-10

Fran.

broke sets up 21- 8,7- 7-2.

horrible all around, didn't feel it and got beat.. GRRRRRR
Went hard, felt it for a while aftewards, just didn't get it done. Mostly mental weakness.
Oh well
3.50 worst effort in past 6 months.
PR is 2.52 oh well. Thought i would get a 3.30 just didn't get it done. Oh well. room for next time.

2/13/09: 5.55
10/12/09: 4.09
11/17/09: 4.08
12/12/09: 5.00 dumb bells at L1 cert
1/12/10: 4.48. Going the wrong way...

13 min
i min slower than last time
trouble deciding wether to push bar off shoulders or hold in hands

btw: 160

4:10 as rx'd. 3 seconds slower than my PR. did it at my crossfit level 1 cert after squats all day. that might have played a role.

this one hurts your back alot

m/30/73"/310 lbs
10:31 (pr but I've always done 135 lbs)

Sleep: still about 6.5 on and off due to infant
Diet: shot to hell. Mom is in town helping with baby. I'm just trying to squeeze in a lot f protein.

thrusters @55#
8:40 (PR is 6:47)

followed with deadlift form practise (5x100, 5x115, 5x135, 5x155), handstands, L-sits on rings, knees to elbows

M/23/155/5'7"

Rx'd 4:18

New PR by 2:17

As rxd; 4:10. Completed first round. Break 1/2 way through 2nd round of thrusters. Break 1/2 way through 3rd round of thrusters. Stagnant at 4:10 PR. VO2? Strength? Sub 4 is in the bag.

m36/172/5'8"

as rx'd 6:31, getting back down

Row 1000 meters
Fran as rxd, semi strict PU
Row 1000 meters

@ home - 17:25

6:19 (pb)

Bandaids from thumb blisters kept coming off!

m/178cm/89kg/34y

6:40 first time Fran

As Rx

5.36

Hurt my hand doing Thrusters.

7.00 minute fran PR

last one was 8.15 or so.

Ate very well today, had a coffee after work then went to my study lab. then did fran after a great warm up. Shoulders were well supeled out this time which made a huge difference.

65 lb thrusters

8:41

tony - sub'd 45#'s 6:52
gunnar - 3:18pr

Thrusters - bar only (45lbs)
Pull-ups

17:16

Really need to improve my pull-ups :(

23/m/165/5'6"

8:03. Fran kicked my butt today. On good days I'm in the 5 min range. Not sure what happened.

as rx'd:

5.23

feb 2009 11.33
jan 2010 10.56 pr
been off and been on slowly for 2 weeks; si joint problems

m/34/170

15:41

34/M/170

CFWUx3 (only 5xpull-ups and dips)

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

(6:10)

32/M/190

as rx'd

6:06 - 1:02 worse than last time which was my PR. Bummer

9 min did bench and squat first

m/45/200#/6'3"

scaled to 70#
had to break up pullups

27:35

d'oh! I did fran with 135 thrusters by accident. No wonder my time sucked - I thought I had been scaling DOWN at 95lbs...

subbed 75# thrusters
17:45

PUs are definitely getting easier, but my hands are full of blisters

thrusters just suck all the O2 out of me.

This was my first Fran, and about 1/2 way through I had the horrible thought that I had misread the WOD and I needed to do 3 sets of 21-15-9 for a total of 135 reps. I said "hell no", but wouldn't be surprised if we see that in the future.

rx: 3:45 (a PR by 4 minutes) gotta love Fran!

as Rx'd
10:29

5:29 (65#)
Did this last Saturday, just late posting. Shaved by 35 seconds and Fran still makes me cough my lungs out afterward.

m/34/220/6"0

Not as RX'ed, used 65# for thrusters.

about 6:08

first set of thrusters and pull ups unbroken, last two sets broken.

Followed up with a little wrestling and light sparring afterwards.

I was traveling and subbed 160# pulldowns for pullups. ~15 minutes.

When done I did 15 minutes of jumprope and ran for 30 minutes.

M/44/5'9"/205

5:54
Hard workout yesterday (Lynne+) but right about PR.
Did both 21s without breaks, then had to break rounds of 15 to catch breath, one rest in 9 thrusters and banged out 9 pullups.
Would like to get sub 5:30 next time.

As Rx'd
8:54

#28,

i thought it was great when you said your inner coach, never heard of it that way, good luck

to # 66 Richard,

i am not sure if Rob replied to you but i work out with him all the time, we have a member in the gym who is Scottish and helped to sponsor rob in the CF Games in Aromas and Rob told him that he would put the flag up in the gym.

as rx'd , 3:58 pr by just over a minute

Scaled down to 65lbs for a change.

7:51

Not a great time, but everything was unbroken. Last few times around the time was 10 minutes or above as rx'd with 95lbs, so this was a good change.

8.08. Assisted pullups

5:34

No breaks in the thrusters, but had to breakup the pullups. Greater reps/set would have helped a lot towards the end, when I was only getting about two reps/set

I've been crossfitting for ~2 months now, and right around when I started I completed this WOD in 6:20, so a big improvement! I even think my pull-ups had a greater ROM this time!

M/25/5'11''/200

@ the sweatbox

as rx'd:

5:21 (PR)

85# thrusters and kipping pus
16:40

2:58 as rx'd

as rx'd 5.10 pretty sure a PR, i'll have to check my log.

45k bar.

7:33mins.

8:42 rx'd

12:05 as Rx'd strict pull ups

Scaled fran:

9-9-9-9-9
75# thrusters
pullups

6:24

only :06 faster than last time, but no help on pullups this time. PU form was sketchy, though; not all the way down every time

m/26/225/6'3''

as rx'd

6.38 beat my last time by damn near a min! still working on pullups but i got the first set of thrusters knocked out no problem so the balance is there... always forward never backward

M/35/190/6'2"

6:03 (vs. 6:35 last time), PR by :32

3:34

3:19 (pr)

F/24/151

65# thruster, jumping pull-ups

~11 or 12min

5.53 as Rx'd

20/m/5'11"/167

7:20 as rx'd

5:02 as rx'd

As Rx'd 8:21 PR by 2:18

5:15 as RX'd.

10-14-09
5:50 as rx'd

1-17-10
5:08 as rx'd

New PR!

As rx'd, dead hang pull ups.
Slow time, I'm blaming the hangover and 4 hour climbing session yesterday.

13:07

[7:37]

have been behind on the WOD's but I did Fran today with best time yet...4:17...thank you crossfit!!

M/41/6'/197
as rx'ed 8:36

2:25 RX
Gotta love FRAN...I think I had tunnel vision for 10 minutes

as rx'd
w/ strick pull-ups
9:41

Completed as Rx'ed, but untimed. Broke up thrusters: 15/7, 8/7, 5/4. Unbroken pull-ups.

"Mrs. Miyagi"
55# Thrusters
Jumping pull-ups

8:05

As RX'd 7:44.

M/25/5'7/165

m/36/5'9/180
CFWU-3. Reg except 12 pushups instead of PU 2nd. Superman. Burgener. DU.
5:01 - PR by 40 sec!
Did after JD's bball game on Saturday.
All unbroken 1st set. 9+6 thr 2nd, 5+4 3rd.
PU broken on 2nd - 11+4, 5+4 3rd
Disapp on PU, but pleased w/consistency & pace of effort.
11/17: 5:41
10/11: 6:50
2/13: 5:43
12/3: 6:05
9

M/32/5'9"/152

As rx'd.

7:09

New PR. Very happy now.

8:30ish

@theicebox

3:45

[PR3:43]

CFWU then FRAN

10:16

First Fran.
75# thruster2
Gravitron PUs (20)

11:50

2010-01-19 - 10:11

2009-03-03 - 9:52
2008-08-01 - 9:18
2008-05-10 - 18:42

M/25/5'9"/195

15:23

23.m.138.65"

as rx'd
6:48

Last Time:
6:51

PR:
5:12

cfwu x 3; #55 x 7s

As Rx'd

12:36...ugh

38/F/5'4"/124

rx'd

5:00

m/36/210/5'11

Rx'd
9:22

48/M/184
12:14

Wow, PR was 8:30. Surgery layoff sucks

m/30/6'/174

rx'd 6:41(pr)

broke each round 11/10, 8/7, 5/4. last time fran was in october and was my first fran and got around 8:30 broken up in sets of 3. i'll take it.
next time try to string together some unbroken sets.

Last PB was last scheduled Fran in Nov/Dec. 6 min 51.

Today - 4 min 48.

YES!

30/195/6.0

7:30

18/01/10
M/34/181/80

First workout back after a long break - shoulder injury that just would not heal. Was a bit tentative - and not very fit either.

6:31 using 40kg on the bar (43kg is rxd - usually use 45kg)
Well longer than PB but glad just to have completed the workout.

As RX'd: 3:49 (PR 3:32). No motivation, but for once the thrusters felt legit throughout, as well as properly executed (no shoulder burnout this time).

29/m/185

2:56 (PR, first sub 3 Fran)

7:41 (PR)

last 9:08
2nd last 11:45

as rx'd: 4:34

17:37
Pull-ups straight and jumping
45lbs. bar Thrusters

M/59/6-2/212

95-pound thruster, pullups with Gravitron 16-pound assist

15:59

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster SUB 80 pound
Pull-ups

5:01

Power Output
230.46 watts
0.31 horsepower
169.98 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

Bad head cold

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (subbed 75#)
Pull-ups (subbed 15,9,6)

Time: 10:21.

3:53

CFWU x2

Pack Scaling:
21-15-9 65lb thruster and pullups = 11:07(PR!)

stretching cooldown

Fran after a two week layoff is tough.

My slowest in a while:

8:45

7:10
70# thruster
good thrusters/broken pullups
M/35/195/6'-1"
much better than last time...

7:15 @ L1 Cert.

It was a fun (while you were watching) fran-o-rama!

45# bar thrusters
5:41

2-1-10
scaled
90# thruster
13:10
shd be ready to do as Rx next time

8:26 PR!
Finally under 10:00

as rx'd
3:58 PR by a whole minute

21, 15, 9:
95lb thruster
butterfly pullups

3:33 01/12/2010
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

34 yom.
This workout has to be the work of the devil.
8:44 today. PR is 8:39 so I'm not getting any faster. What gives??

First time doing all 21 thrusters in a row on the first round, with a few quick pauses of course. Heart rate shot up to 180! First round pullups were broken into two sets.
Closest I have been to pukie.

4:00 (pr!)

EJ
M/36/170
5:15 ON CRAPPY PULL UP BAR
EJ

As rx'd 6:54

31/m/165/65
6:33 as Rx'd

Another Fran at 8:20

5:53 as Rx'd. PR by 29 seconds. I'm happy (but shaking).

4:20

short WU then:

Fran - C2B with 20# vest: 5:17

short rest then

5 rnds of:
L rope climb
5 x HSPU on parallettes
10 x 45# bar 1-leg OHS

9:57

stretch.

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

3:29 as rxd!! PR by 4 seconds!!
26/M
6'2/205

FFFRRRAAANNN!!!
My second favorite workout only to Cindy (my first:luv:)

My first Fran was 10:xx, my 2nd was 7:14. I was so mad, I wanted sub 7:00. It has been 2 months since my last beating, I am shooting for 5:xx.

I will get it, or FUBAR myself trying!

FFFRRRAAANNN!!!
My second favorite workout only to Cindy (my first:luv:)

My first Fran was 10:xx, my 2nd was 7:14. I was so mad, I wanted sub 7:00. It has been 2 months since my last beating, I am shooting for 5:xx.

I will get it, or FUBAR myself trying!

btw
6'00/237/m

It says three rounds, 21-15-9. does that mean I cycle through 21-15-9 three times, or just once?

So far PR is 5:30 trying to kill FRAN and get into the 4s

9:07

good form on thrusters
still too many jumping pull ups.
Starting to be able to kip better.

10:32

(PR is 8:59)

Have been doing Crossfit for about a month now but have been working out for awhile due to me being in the Army. Heard alot about fran and completed it in 6:55 not sure if that is good or not but i was pretty pumped about my time.

This was my first Fran...and at 54 y.o., I used a 75 lb. Thruster with a time of 7:25. The goal is a 95 lb. Thruster! OoRah Marines!!!

I did 65# 5 sets of 9 5:32. First day back to Crossfit in a while and my legs are smoked from yesterday. Also did 10 minute run for warmup. Ouch!

30/m/6'00"/31
6:13 new PR by 1:01

Fran'd it up, awesome, could taste the blood in my mouth after.
As per- 4:58
To cool down- 35:00
JLord OUT..

FRAN PR

3:17 (Bring it!!!)

First WOD "Fran"
ouch .. 15:31
95#
strick pull ups
I love it.. hurts so good

3:46 as rx'd (beat my time time by seven seconds!!)

6-6-10
75# thruster
10:47

5:51 as rx'd.

PR.

http://www.extremepullups.com

32/m/155(?)/65"
~10:30 as Rx'd