January 9, 2010

Saturday 100109

"Fran"

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

Post time to comments.

Compare to 091117.

CraigSolitude_th.jpg

Enlarge image

Craig Roth, CrossFit Central CT


Tanya Wagner on the 09 CrossFit Games - Part 3 by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]


A class with Rob Orlando, CrossFit Conan - video [wmv] [mov]

Posted by lauren at January 9, 2010 5:00 PM
Comments

Fun times!

Comment #1 - Posted by: Daniel at January 8, 2010 5:00 PM

Right on!

Thank you coach G!

Comment #2 - Posted by: bo_D at January 8, 2010 5:00 PM

Yo Fran!

Comment #3 - Posted by: SGT Cole at January 8, 2010 5:00 PM

Long time coming. This will be fun!

Comment #4 - Posted by: John at January 8, 2010 5:02 PM

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

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

Comment #5 - Posted by: Easton - M/19/179cm/77kg at January 8, 2010 5:05 PM

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

Comment #6 - Posted by: Sherwood m/21/6'/205 at January 8, 2010 5:05 PM

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

Comment #7 - Posted by: Josh at January 8, 2010 5:08 PM

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

Comment #8 - Posted by: controlfreak at January 8, 2010 5:12 PM

pumped for this!!!

Comment #9 - Posted by: Yahny m/23/6'0/ 195 at January 8, 2010 5:16 PM

First Fran Ever so Pumped!!

Comment #10 - Posted by: Big Mike at January 8, 2010 5:19 PM

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

Comment #11 - Posted by: Tou/m/31/5'8''/182 at January 8, 2010 5:26 PM

cant wait for this! Going for a pr!

Comment #12 - Posted by: Jorge Montesinos at January 8, 2010 5:26 PM

Wooo Hooo! Love it!

Comment #13 - Posted by: Bryan at January 8, 2010 5:27 PM

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.

Comment #14 - Posted by: bingo at January 8, 2010 5:34 PM

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

Comment #15 - Posted by: Jonblaze at January 8, 2010 5:35 PM

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.

Comment #16 - Posted by: ksyco m/5'11"/190 at January 8, 2010 5:38 PM

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".

Comment #17 - Posted by: bingo at January 8, 2010 5:40 PM

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

Comment #18 - Posted by: Kiko at January 8, 2010 5:46 PM

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

Comment #19 - Posted by: Max at January 8, 2010 5:48 PM

"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.

Comment #20 - Posted by: Justin at January 8, 2010 5:55 PM

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...

Comment #21 - Posted by: Matt_in_Oz at January 8, 2010 5:56 PM

Frantastic!

Comment #22 - Posted by: Andrew at January 8, 2010 6:04 PM

FFFFFFFFFFFRRRRRRRRRRRRAAAAAAAAAANNNNNNNNNN!!!!!!!


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

Comment #23 - Posted by: Greg P at January 8, 2010 6:10 PM

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

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

Comment #24 - Posted by: Jennifer at January 8, 2010 6:30 PM

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?

Comment #25 - Posted by: Mary Poulin at January 8, 2010 6:32 PM

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.

Comment #26 - Posted by: bingo at January 8, 2010 6:41 PM

#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.

Comment #27 - Posted by: John Venezia at January 8, 2010 6:43 PM

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?

Comment #28 - Posted by: Ben in Melb AUS at January 8, 2010 6:44 PM

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

Comment #29 - Posted by: santi at January 8, 2010 6:46 PM

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

Comment #30 - Posted by: Franky Boy at January 8, 2010 6:46 PM

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?

Comment #31 - Posted by: R2D at January 8, 2010 6:56 PM

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.

Comment #32 - Posted by: bo_D at January 8, 2010 7:06 PM

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

Comment #33 - Posted by: kevin bania, 27yrs, 70", 177lbs, ramadi, iraq at January 8, 2010 7:07 PM

Bingo,

Would A BOUNCING SIT invalidate my Fran?

Thanks,
Jeremy

Comment #34 - Posted by: Newb at January 8, 2010 7:09 PM

#33

Thank you for defending our freedom.

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

Comment #35 - Posted by: bo_D at January 8, 2010 7:09 PM

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??

Comment #36 - Posted by: jb at January 8, 2010 7:11 PM

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!

Comment #37 - Posted by: Anthony at January 8, 2010 7:30 PM

FRAN!!!!!!!!!

Comment #38 - Posted by: J at January 8, 2010 7:34 PM

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

Comment #39 - Posted by: lupedec 31/M/205 at January 8, 2010 7:48 PM

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 :)

Comment #40 - Posted by: The Goat and Pony Show! at January 8, 2010 7:56 PM

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

Comment #41 - Posted by: USAF Recruiting at January 8, 2010 8:00 PM

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!

Comment #42 - Posted by: harry at January 8, 2010 8:01 PM

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.

Comment #43 - Posted by: Craig at January 8, 2010 8:04 PM

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

Comment #44 - Posted by: Gabriel at January 8, 2010 8:05 PM

This is gonna hurt!!! Nice

Comment #45 - Posted by: AD at January 8, 2010 8:08 PM

tomorrow i shall finally do it. 135 and 45


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

wish me luck

Comment #46 - Posted by: Noah Abrahams at January 8, 2010 8:08 PM

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,

Comment #47 - Posted by: Aussie Fireman Ben at January 8, 2010 8:10 PM

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

Comment #48 - Posted by: s'more at January 8, 2010 8:21 PM

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

Comment #49 - Posted by: power-girl at January 8, 2010 8:23 PM

#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.

Comment #50 - Posted by: Demetri at January 8, 2010 8:39 PM

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!

Comment #51 - Posted by: David at January 8, 2010 8:44 PM

Heck YES!!!!

Comment #52 - Posted by: Dave at January 8, 2010 8:50 PM

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,

Comment #53 - Posted by: Aussie Fireman Ben at January 8, 2010 9:04 PM

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!

Comment #54 - Posted by: Pat C. at January 8, 2010 9:39 PM

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

Comment #55 - Posted by: Austin at January 8, 2010 10:09 PM

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

Breathe and pick up the freakin' bar.

Comment #56 - Posted by: Dale_Saran at January 8, 2010 11:12 PM

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

Comment #57 - Posted by: Stevie G at January 8, 2010 11:44 PM

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

Comment #58 - Posted by: mike at January 8, 2010 11:53 PM

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

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

Loving CF.

Comment #59 - Posted by: Simon/29/M/185/5'9" at January 9, 2010 1:30 AM

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.

Comment #60 - Posted by: navyken m/30/5'7/155 at January 9, 2010 2:05 AM

as rx'd 4.14

Comment #61 - Posted by: Ash m/37/200 at January 9, 2010 3:01 AM

#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

Comment #62 - Posted by: Santi at January 9, 2010 3:24 AM

# 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

Comment #63 - Posted by: Santi at January 9, 2010 3:29 AM

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.

Comment #64 - Posted by: Bobus at January 9, 2010 3:57 AM

45kg thruster.

09:10 min

Comment #65 - Posted by: Andres Diaz at January 9, 2010 4:02 AM

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

Comment #66 - Posted by: Richard at January 9, 2010 4:08 AM

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?

Comment #67 - Posted by: Memuc at January 9, 2010 4:51 AM

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.

Comment #68 - Posted by: steve at January 9, 2010 5:01 AM

m/25/72"/231#

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

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

Comment #69 - Posted by: Andrew at January 9, 2010 5:05 AM

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

Charlie

Comment #70 - Posted by: CHARLIE'S CROSSFIT GYM at January 9, 2010 5:05 AM

m/44/76kg

As Rxd 5.05 PR

Comment #71 - Posted by: Nige W at January 9, 2010 5:13 AM

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

Comment #72 - Posted by: justintime38 at January 9, 2010 5:23 AM

Nice!

Comment #73 - Posted by: Juan m/15/123# at January 9, 2010 5:23 AM

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?

Comment #74 - Posted by: Dalton at January 9, 2010 5:31 AM

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

Comment #75 - Posted by: Phil at January 9, 2010 5:33 AM

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.

Comment #76 - Posted by: Mike at January 9, 2010 5:38 AM

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

Comment #77 - Posted by: james at January 9, 2010 5:44 AM

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!

Comment #78 - Posted by: neil at January 9, 2010 5:46 AM

rx - 3.26 - (PR)

Comment #79 - Posted by: james at January 9, 2010 5:49 AM

m/44/185

as rx'd

3:25- shattered my PR by 35 seconds!

Comment #80 - Posted by: cosmo at January 9, 2010 5:51 AM

3.40 PR!

29yrs - 85kg - 6ft

Comment #81 - Posted by: chris at January 9, 2010 5:52 AM

5:30 (pr)

Comment #82 - Posted by: Richi at January 9, 2010 5:52 AM

32/m/195

as rx'd

5:52

Comment #83 - Posted by: MWade at January 9, 2010 6:05 AM

As rx'd: 7:30

Comment #84 - Posted by: therozfather at January 9, 2010 6:17 AM

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

Comment #85 - Posted by: Marcin at January 9, 2010 6:20 AM

29/M/140

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

Comment #86 - Posted by: Eric E at January 9, 2010 6:21 AM

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.

Comment #87 - Posted by: brian t at January 9, 2010 6:25 AM

as rx'd

9:10

First time Fran

Comment #88 - Posted by: Glenn at January 9, 2010 6:44 AM

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??

Comment #89 - Posted by: Michael Zoda at January 9, 2010 6:46 AM

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

Comment #90 - Posted by: George at January 9, 2010 6:48 AM

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

Comment #91 - Posted by: R. Tavi at January 9, 2010 6:48 AM

bw 165

subbed deadlifts
325x5
375x5
425x5

Comment #92 - Posted by: paulw at January 9, 2010 6:49 AM

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

Comment #93 - Posted by: Catbox at January 9, 2010 6:51 AM

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

Comment #94 - Posted by: Tyler Scott at January 9, 2010 6:51 AM

Crossfit Sri Ram Ashram

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

Comment #95 - Posted by: rashmi at January 9, 2010 7:00 AM

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.

Comment #96 - Posted by: Ryan C at January 9, 2010 7:01 AM

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

Comment #97 - Posted by: gs at January 9, 2010 7:12 AM

-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.

Comment #98 - Posted by: Simon/29/M/185/5'9" at January 9, 2010 7:16 AM

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

Comment #99 - Posted by: Ted Zink at January 9, 2010 7:18 AM

Fran as rx'ed

3:46. PR by 20 seconds.

Comment #100 - Posted by: Adam 43/6'2"/190 at January 9, 2010 7:38 AM

#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.

Comment #101 - Posted by: troy at January 9, 2010 7:42 AM

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

Comment #102 - Posted by: 00-Dave-0 at January 9, 2010 7:43 AM

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?

Comment #103 - Posted by: blaney at January 9, 2010 7:43 AM

90 lbs (2 45lb dumbells)

otherwise, as rx'd

9:43 all deadh hangs

Comment #104 - Posted by: rlh at January 9, 2010 7:43 AM

55# Kipping Pull ups

9:53

Comment #105 - Posted by: Suzanne at January 9, 2010 7:52 AM

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.

Comment #106 - Posted by: jnel at January 9, 2010 7:52 AM

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.

Comment #107 - Posted by: Brian at January 9, 2010 8:04 AM

As Rx'd

6.04 PR

Thanks Coach!

Comment #108 - Posted by: Hugh McConnell at January 9, 2010 8:08 AM

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

Comment #109 - Posted by: jenn at January 9, 2010 8:16 AM

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

Comment #110 - Posted by: agarza at January 9, 2010 8:21 AM

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

Comment #111 - Posted by: J. Galt at January 9, 2010 8:22 AM

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!

Comment #112 - Posted by: Chris H at January 9, 2010 8:24 AM

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

Comment #113 - Posted by: Dan Rotatori at January 9, 2010 8:26 AM

Scaled thrusters to 85#

4:42 (pr)

Comment #114 - Posted by: coyo at January 9, 2010 8:27 AM

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"

Comment #115 - Posted by: Dale_Saran at January 9, 2010 8:27 AM

"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!
__________________

Comment #116 - Posted by: NikNichols42yo 5'7'' 165lbs at January 9, 2010 8:33 AM

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

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

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

Comment #117 - Posted by: Jonathan Reid at January 9, 2010 8:43 AM

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

Comment #118 - Posted by: charbs 185/24/m at January 9, 2010 8:44 AM

M/18/5'9"/155lb

As rx'd 2:51

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

Comment #119 - Posted by: Jonathan Reid at January 9, 2010 8:44 AM

12' 41" as rx'd

Comment #120 - Posted by: majin dan at January 9, 2010 9:05 AM

7:56 (pr)

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

Comment #121 - Posted by: Alfie at January 9, 2010 9:06 AM

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

Comment #122 - Posted by: power-girl at January 9, 2010 9:09 AM

m/29/5'8"/155

4:58 (PR)

Comment #123 - Posted by: Zeb at January 9, 2010 9:12 AM


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)

Comment #124 - Posted by: B. Rhaly at January 9, 2010 9:12 AM

*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!

Comment #125 - Posted by: Joe Hamm at January 9, 2010 9:14 AM

m/33/6'4"/213#

subbed 94# thrusters and strict pullups.

6:02

Comment #126 - Posted by: dan m at January 9, 2010 9:17 AM

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

Comment #127 - Posted by: Kurt Sasso at January 9, 2010 9:21 AM

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.

Comment #128 - Posted by: Josh at January 9, 2010 9:25 AM

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.

Comment #129 - Posted by: KRONICK at January 9, 2010 9:31 AM

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

Comment #130 - Posted by: Justin D. _ 30/M/6'/200 at January 9, 2010 9:33 AM

9.53 as rx'd

Comment #131 - Posted by: Kylec at January 9, 2010 9:35 AM

8:35, 1 minute slower than PR.

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

Comment #132 - Posted by: Latham Fell M/29/180 at January 9, 2010 9:45 AM

as rx'd

11:03

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

Comment #133 - Posted by: Jay Mc at January 9, 2010 9:47 AM

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

Comment #134 - Posted by: Pete 20/M/150/5'8" at January 9, 2010 9:50 AM

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.

Comment #135 - Posted by: Adam at January 9, 2010 9:53 AM

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

Comment #136 - Posted by: chico at January 9, 2010 9:55 AM

m/33/5'10"/192

First time Fran
As Rx'd
6:34

Comment #137 - Posted by: tnikkola at January 9, 2010 9:58 AM

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

Comment #138 - Posted by: justaman - liberty sc at January 9, 2010 10:05 AM

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.

Comment #139 - Posted by: Kevin C. at January 9, 2010 10:06 AM

As Rx'd-5:00mins.

Comment #140 - Posted by: mwhite at January 9, 2010 10:10 AM

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

thrusters: sub 40 lbs dumbbells

time: 6:45

Comment #141 - Posted by: Dan T. at January 9, 2010 10:15 AM

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

Comment #142 - Posted by: Sri from B'ham AL (29/m/5'8"/170) at January 9, 2010 10:17 AM

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 !

Comment #143 - Posted by: Tou/m/31/5'8''/182 at January 9, 2010 10:17 AM

45# thrusters

6:38

Comment #144 - Posted by: Tripper Ryder at January 9, 2010 10:20 AM

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

Comment #145 - Posted by: jc at January 9, 2010 10:21 AM

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

Comment #146 - Posted by: Richard at January 9, 2010 10:25 AM

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

Comment #147 - Posted by: Joshua Pine at January 9, 2010 10:28 AM

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

Comment #148 - Posted by: Yahny m/23/6'0/ 195 at January 9, 2010 10:30 AM

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

Comment #149 - Posted by: jawaan at January 9, 2010 10:33 AM

27/m/5'7/210#

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

time: 3:32

Comment #150 - Posted by: bugaloo_shrimp at January 9, 2010 10:38 AM

6:09 PR

Comment #151 - Posted by: Jette 40/M/5'11"/175 at January 9, 2010 10:39 AM

5min40sec as rx'd

Comment #152 - Posted by: 11381/29/m/5'7/155 at January 9, 2010 10:41 AM

As Rx'd

4:36 (up 8 seconds from last time)

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

Comment #153 - Posted by: Amanda F/19/5'7/180 at January 9, 2010 10:44 AM

#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!

Comment #154 - Posted by: Aaron at January 9, 2010 10:47 AM

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

8:45

Comment #155 - Posted by: Rich P at January 9, 2010 10:50 AM

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!

Comment #156 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at January 9, 2010 10:51 AM

#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!?

Comment #157 - Posted by: navyken m/30/5'7/155 at January 9, 2010 10:56 AM

M/38/69/202

as rx'd
7:50

Comment #158 - Posted by: TREVOR at January 9, 2010 10:57 AM

#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)

Comment #159 - Posted by: Frank Castle (M/20/6'1''/190lbs) at January 9, 2010 10:58 AM

M/54/5'10/170


fran 8:40

Comment #160 - Posted by: demps at January 9, 2010 11:01 AM

Second time doing Fran as RX'd

Last time: 8:53

Today's time: 6:33 (PR)

Woo!

Comment #161 - Posted by: bryan ck M/23/5'10"/140 at January 9, 2010 11:06 AM

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.

Comment #162 - Posted by: Mary Poulin at January 9, 2010 11:07 AM

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

total: 3:44

Comment #163 - Posted by: SarahDeFur Nampa fire at January 9, 2010 11:08 AM

Returning to crossfit after a while...

M/23/5'10"/193

45# thrusters
100# asst pullups

15ish minutes, forgot to check finish time ><

Comment #164 - Posted by: Chris at January 9, 2010 11:10 AM

Just putting stats in my personal info...

Comment #165 - Posted by: Chris M/23/5'10"/193 at January 9, 2010 11:11 AM

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

Comment #166 - Posted by: Lee at January 9, 2010 11:12 AM

M/5-10/200/39yrs

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

Comment #167 - Posted by: Walker at January 9, 2010 11:15 AM

Scaled to 65#:

5:38

That sucked.

Comment #168 - Posted by: angstadt at January 9, 2010 11:22 AM

50lb db's

10:41

Comment #169 - Posted by: TJM at January 9, 2010 11:24 AM

3:05 rx'd

Comment #170 - Posted by: dan colson at January 9, 2010 11:28 AM

Just starting out. 1st time Fran.

14:21 as Rx'd.

Comment #171 - Posted by: Earl at January 9, 2010 11:31 AM

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.

Comment #172 - Posted by: MattP at January 9, 2010 11:33 AM

with 70lb thrusters
14,10,9 pullups

Comment #173 - Posted by: cort at January 9, 2010 11:34 AM

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

Comment #174 - Posted by: Dan Leary at January 9, 2010 11:39 AM

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

Comment #175 - Posted by: magnus 24/5'8"/155 at January 9, 2010 11:40 AM

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.

Comment #176 - Posted by: captain wyatt52 at January 9, 2010 11:41 AM

subbed 75lb thruster

7:52

Comment #177 - Posted by: amateur hour at January 9, 2010 11:46 AM

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

Comment #178 - Posted by: Jake at January 9, 2010 11:47 AM

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.

Comment #179 - Posted by: Spit [M/33/6'1"/199] at January 9, 2010 12:00 PM

55lb thrusters
15:08
post tkd

Comment #180 - Posted by: Crystal 26/125/5'4" at January 9, 2010 12:02 PM

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

Comment #181 - Posted by: John VanWey at January 9, 2010 12:04 PM

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

Comment #182 - Posted by: tlav30 at January 9, 2010 12:08 PM

m/18/5'11"/165

75# thrusters

6:48

Comment #183 - Posted by: JBreakey m/18/5'11"/165 at January 9, 2010 12:09 PM


3:18 pr by 4 seconds

Comment #184 - Posted by: Kevin McClellan 48/M/195 at January 9, 2010 12:11 PM

First Fran

90lb thrusters

Me ..13 min
Doug e... 9.30

Comment #185 - Posted by: Shepmo at January 9, 2010 12:14 PM

First time fran.

85# Thrusters

6:47

Comment #186 - Posted by: CB M/25/6'1/185 at January 9, 2010 12:23 PM

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

Comment #187 - Posted by: Donovan at January 9, 2010 12:24 PM

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#

Comment #188 - Posted by: tedb M 56/6'0"/155# at January 9, 2010 12:24 PM

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

Comment #189 - Posted by: Smitty at January 9, 2010 12:28 PM

3:44 big PR

Comment #190 - Posted by: lucien at January 9, 2010 12:28 PM

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.

Comment #191 - Posted by: bob at January 9, 2010 12:30 PM

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.

Comment #192 - Posted by: Nate Jansen at January 9, 2010 12:31 PM

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

Comment #193 - Posted by: Linwood Wright at January 9, 2010 12:40 PM

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.

Comment #194 - Posted by: JuliePlatt at January 9, 2010 12:44 PM

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

Comment #195 - Posted by: h lane at January 9, 2010 12:46 PM

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

Comment #196 - Posted by: mikes at January 9, 2010 12:50 PM

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

Comment #197 - Posted by: gatorhill at January 9, 2010 12:52 PM

m/57/5'10"/180

Fran 80#, no kipping

7:24

jmsny111752

Comment #198 - Posted by: jeff at January 9, 2010 12:52 PM

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

Comment #199 - Posted by: Rauterki at January 9, 2010 1:00 PM

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.

Comment #200 - Posted by: Easton - M/19/78kg/179cm at January 9, 2010 1:02 PM

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.

Comment #201 - Posted by: bingo at January 9, 2010 1:02 PM

Fran as rxd 4:38

ten minutes rest

275lb DL (5) Burpees (10)
X5

4:56
Stick a fork in me.

Comment #202 - Posted by: AD at January 9, 2010 1:05 PM

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

Comment #203 - Posted by: Missoula Mt at January 9, 2010 1:07 PM

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)

Comment #204 - Posted by: Ransom at January 9, 2010 1:09 PM

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!

Comment #205 - Posted by: BrooksT/M/6'2"/192 at January 9, 2010 1:11 PM

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.

Comment #206 - Posted by: Dan D. at January 9, 2010 1:12 PM

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

as Rxd 3.31

Comment #207 - Posted by: Graham M/28/5'10"/190 at January 9, 2010 1:12 PM

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

Comment #208 - Posted by: smithy/m/49/165 at January 9, 2010 1:22 PM

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.

Comment #209 - Posted by: Zach 24/m/180/5'9" at January 9, 2010 1:26 PM

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#

Comment #210 - Posted by: Ben at January 9, 2010 1:26 PM

as rx'd

4:11 pr

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

Comment #211 - Posted by: Anthony/Worm M/5'11"/37/200 at January 9, 2010 1:26 PM

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

Comment #212 - Posted by: Sherwood m/21/6'/205 at January 9, 2010 1:30 PM

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

Comment #213 - Posted by: Krista Colson at January 9, 2010 1:39 PM

Last FRAN- 8:32
Now 4:15

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

Comment #214 - Posted by: Josh (32/250/6"5") at January 9, 2010 1:44 PM

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"

Comment #215 - Posted by: Nathan at January 9, 2010 1:45 PM

5'9" m 27 177lbs

7m 15secs

Comment #216 - Posted by: jdoup at January 9, 2010 1:50 PM

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

Comment #217 - Posted by: Daniel Krull AKA "Franiel" at January 9, 2010 1:59 PM

WOD - 6:18 (PR by 4 seconds)

Comment #218 - Posted by: rebar [51y/m/11st01/70"] at January 9, 2010 2:01 PM

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

Comment #219 - Posted by: tpdfish at January 9, 2010 2:04 PM

m/43/5'11"/180lb

3:20 as rxd

Comment #220 - Posted by: Branko at January 9, 2010 2:04 PM

As Rxd
7:42 pr

Comment #221 - Posted by: Scott Albright m/37/5'9"/315 at January 9, 2010 2:04 PM

Its been a while...Starting slow.

15/10/8 w 65# thrusters

2:46

Comment #222 - Posted by: KB at January 9, 2010 2:09 PM

M/49/6'3"/195

as rx'd
7:29 (PR)

Comment #223 - Posted by: JimL at January 9, 2010 2:10 PM

m/38/76/210

4:45 PR

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

Comment #224 - Posted by: Chas at January 9, 2010 2:15 PM

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!!!

Comment #225 - Posted by: ALX M/31/5'7/255 at January 9, 2010 2:17 PM

4.28 pr

all thrusters unbroken

Comment #226 - Posted by: controlfreak at January 9, 2010 2:21 PM

7:32 RX'd

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

Comment #227 - Posted by: Eric Pelletier at January 9, 2010 2:25 PM

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!

Comment #228 - Posted by: boris spiric at January 9, 2010 2:26 PM

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

Comment #229 - Posted by: Pat Furr at January 9, 2010 2:27 PM

M/42/144lb/5'7"

As rx'd

19:04

Comment #230 - Posted by: Abu Aqilah at January 9, 2010 2:28 PM

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.

Comment #231 - Posted by: Jorge Montesinos m/26/5"11/194 at January 9, 2010 2:30 PM

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

Comment #232 - Posted by: Dan B at January 9, 2010 2:30 PM

4:45

Comment #233 - Posted by: Tim- Pacific Grove at January 9, 2010 2:34 PM

m/41/205

2:28 PR

Comment #234 - Posted by: brent colson at January 9, 2010 2:38 PM

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

Comment #235 - Posted by: kidari at January 9, 2010 2:40 PM

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

135
185
115
185
115
185

total 7655

Comment #236 - Posted by: Gregorioz at January 9, 2010 2:40 PM

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.

Comment #237 - Posted by: jessica at January 9, 2010 2:41 PM

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

Comment #238 - Posted by: Andrew in Evansville at January 9, 2010 2:45 PM

m/22/170

as rx'd

3:30 PR!

Comment #239 - Posted by: cole at January 9, 2010 2:46 PM

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

Comment #240 - Posted by: Sesoku at January 9, 2010 2:47 PM

3:11 (pr)

previous 3:18

Comment #241 - Posted by: tyler 29/m/200 at January 9, 2010 2:54 PM

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

Comment #242 - Posted by: Jim D. 49/m/165/5'11" at January 9, 2010 3:01 PM

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

Comment #243 - Posted by: Josh Courage at January 9, 2010 3:05 PM

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!

Comment #244 - Posted by: neil at January 9, 2010 3:14 PM

11:39

Last time 13 minutes.

Comment #245 - Posted by: tom at January 9, 2010 3:17 PM

m/45/175

5:25

Comment #246 - Posted by: Stu at January 9, 2010 3:23 PM

5:35

nOT A PR, BUT SOLID EFFORT.

Comment #247 - Posted by: Charles L at January 9, 2010 3:24 PM

5:40 (PR)

Comment #248 - Posted by: SB at January 9, 2010 3:27 PM

"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)

Comment #249 - Posted by: Shunne at January 9, 2010 3:30 PM

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#

Comment #250 - Posted by: Christopher Putnam at January 9, 2010 3:36 PM

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

Comment #251 - Posted by: Peter 38/6'2"/254 at January 9, 2010 3:39 PM

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!

Comment #252 - Posted by: Tracy at January 9, 2010 3:39 PM

did with 85#.

07:06

comp times:

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

Comment #253 - Posted by: wyatt22 at January 9, 2010 3:42 PM

M/33/72"/205#

Fran as RXd: 4:59 new PR!

Comment #254 - Posted by: Rocky at January 9, 2010 3:44 PM

4:18
no pr

Comment #255 - Posted by: Sue Ady at January 9, 2010 3:51 PM

6:20 first fran

Comment #256 - Posted by: J at January 9, 2010 3:52 PM

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

Comment #257 - Posted by: Troy at January 9, 2010 3:53 PM

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.

Comment #258 - Posted by: Matt d at January 9, 2010 3:55 PM

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?

Comment #259 - Posted by: Scott S. at January 9, 2010 3:57 PM

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

Comment #260 - Posted by: Nick at January 9, 2010 4:00 PM

cfwu x 3 (+90 pushups, hip flexor)

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

Comment #261 - Posted by: Crix (m/39/5'11/168) at January 9, 2010 4:08 PM

3:05

Comment #262 - Posted by: Uriel at January 9, 2010 4:16 PM

4:28 pr by 13 seconds

Comment #263 - Posted by: Triff 34/75"/220 at January 9, 2010 4:17 PM

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

Comment #264 - Posted by: Brandon Ecker at January 9, 2010 4:17 PM

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!!

Comment #265 - Posted by: peejay2 at January 9, 2010 4:24 PM

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!

Comment #266 - Posted by: Michael at January 9, 2010 4:25 PM

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

Comment #267 - Posted by: m/16/5'8"/123 at January 9, 2010 4:28 PM

39/m/5'11/165

Subbed 65# Power Clean & Press
11:03

Comment #268 - Posted by: epicurious at January 9, 2010 4:29 PM

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

Comment #269 - Posted by: ryan 6'/33/185 at January 9, 2010 4:39 PM

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....

Comment #270 - Posted by: Ronnieboy at January 9, 2010 4:41 PM

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

Comment #271 - Posted by: in8girl at January 9, 2010 4:43 PM

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.

Comment #272 - Posted by: Pedro Barrera,Scotland at January 9, 2010 4:44 PM

As Rx'd

3:50 (pr) pretty pumped about that

Comment #273 - Posted by: Piff M/37/6'4"/215 at January 9, 2010 4:45 PM

backcountry sking rmnp
9:50 65#

Comment #274 - Posted by: ccraft at January 9, 2010 4:46 PM

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!

Comment #275 - Posted by: joe e. at January 9, 2010 4:47 PM

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

21/m/160/5'8

Comment #276 - Posted by: Clack_Attack at January 9, 2010 4:48 PM

ouch,

Sam
6.13

Hayden
8.53

Better luck next time?

Comment #277 - Posted by: Crossfitninja at January 9, 2010 4:51 PM

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.

Comment #278 - Posted by: Vladimir at January 9, 2010 4:56 PM

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.

Comment #279 - Posted by: rjf (Since 07-20-07. WOD no. 679) at January 9, 2010 5:00 PM

M/45/6'1"/185

6:20 as Rx

Comment #280 - Posted by: medic8 at January 9, 2010 5:01 PM

M 34 175 as rx'd 5:57

Comment #281 - Posted by: Jdude at January 9, 2010 5:01 PM

31/m/197

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

Comment #282 - Posted by: SAT at January 9, 2010 5:14 PM

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

As Rx'd
7:57

Comment #283 - Posted by: Stubs at January 9, 2010 5:14 PM

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"

Comment #284 - Posted by: Jeff Wood at January 9, 2010 5:17 PM

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!

Comment #285 - Posted by: BIGGIE 26/m/6'1/185 at January 9, 2010 5:26 PM

6:32 as rx'd

Comment #286 - Posted by: TRIPKASE m/37/5'7/160 at January 9, 2010 5:26 PM

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.

Comment #287 - Posted by: Damian at January 9, 2010 5:29 PM

m/37/185/72"

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

Comment #288 - Posted by: VooDoo Medic at January 9, 2010 5:30 PM

5:44 not a PR. =(

Comment #289 - Posted by: Dryw 31/m/176 at January 9, 2010 5:31 PM

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.

Comment #290 - Posted by: jimc at January 9, 2010 5:35 PM

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.

Comment #291 - Posted by: Mel/36m/5'10"/170 at January 9, 2010 5:38 PM

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

Comment #292 - Posted by: Carlos Cinco TM 223 at January 9, 2010 5:39 PM

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

Comment #293 - Posted by: JEREMY Troy/IL/24/6'2"/162lb at January 9, 2010 5:40 PM

15:42 as rx'd.
New PR.

Comment #294 - Posted by: Cbus A at January 9, 2010 5:41 PM

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

Comment #295 - Posted by: W.D. at January 9, 2010 5:51 PM

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

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

Comment #296 - Posted by: deano at January 9, 2010 5:54 PM

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

Comment #297 - Posted by: lupedec 31/M/205 at January 9, 2010 5:55 PM

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.

Comment #298 - Posted by: kafkaBro at January 9, 2010 6:00 PM

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

Comment #299 - Posted by: Pete In Sun City at January 9, 2010 6:02 PM

M/6'/24
177lb

223lbs with Fire gear on

Firefighter Fran
8:22(pr)

normal fran pr is 5:05

Comment #300 - Posted by: MikeEGFD at January 9, 2010 6:11 PM

F/20/5'6"/135

13:23

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

Comment #301 - Posted by: MadCam at January 9, 2010 6:12 PM

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.

Comment #302 - Posted by: Ryan at January 9, 2010 6:26 PM

M/44/178

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

Comment #303 - Posted by: Alan at January 9, 2010 6:30 PM

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

Comment #304 - Posted by: waderpro at January 9, 2010 6:30 PM

m/31/5'8'/153lb

nice slow 16:09

assisted pullups and 80lb thruster

Comment #305 - Posted by: creedles at January 9, 2010 6:41 PM

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

Comment #306 - Posted by: Julien P at January 9, 2010 6:45 PM

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

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

Comment #307 - Posted by: DOPP at January 9, 2010 6:48 PM

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

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

Comment #308 - Posted by: nick.d at January 9, 2010 6:59 PM

34/m/230
asrxd 6:40

Comment #309 - Posted by: Symanietz at January 9, 2010 7:02 PM

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

Comment #310 - Posted by: Horst at January 9, 2010 7:05 PM

#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.

Comment #311 - Posted by: Josh (3/240/6"5") at January 9, 2010 7:06 PM

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

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

Comment #312 - Posted by: rashmi at January 9, 2010 7:15 PM

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

Comment #313 - Posted by: Ajax at January 9, 2010 7:18 PM

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

Comment #314 - Posted by: Chappy B at January 9, 2010 7:27 PM

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

Comment #315 - Posted by: Ryan at January 9, 2010 7:33 PM

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.

Comment #316 - Posted by: George at January 9, 2010 7:34 PM

9:55

PR by 4 minutes!

Comment #317 - Posted by: Adam m/74"/27/189 at January 9, 2010 7:36 PM

M/41/225/6'

Scaled two 35# dumbells

Did pullups in warmup big mistake
5:30

Comment #318 - Posted by: power_puff_boy at January 9, 2010 7:37 PM

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

Comment #319 - Posted by: Nicky (F/46/5'2"/124) at January 9, 2010 7:48 PM

age 20 bw 170

3:10 as rx'd

went at about 90%

Comment #320 - Posted by: Chris S at January 9, 2010 7:49 PM

M/40/5'6"/190

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

Comment #321 - Posted by: Mike C. at January 9, 2010 7:59 PM

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

Hans - 4:25

Maria - 7:24

Great times for the both of us.

Comment #322 - Posted by: Hans & Maria at January 9, 2010 8:00 PM

as rx'd - 3:35

compare to 091117 - 3:45

Comment #323 - Posted by: cory at January 9, 2010 8:06 PM

6:00 on the dot as rx'd

Comment #324 - Posted by: blake -m/21/5'9"/160 at January 9, 2010 8:13 PM

3:28

M/34/70/210

Comment #325 - Posted by: B Bowen at January 9, 2010 8:13 PM

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...

Comment #326 - Posted by: mr. blue at January 9, 2010 8:20 PM

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.

Comment #327 - Posted by: PiosoendAlppe at January 9, 2010 8:21 PM

bw-209

FRAN
9:07

Comment #328 - Posted by: corry at January 9, 2010 8:39 PM

5:39 as rx'd

Comment #329 - Posted by: Jimmy at January 9, 2010 9:00 PM

"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.

Comment #330 - Posted by: Chuck m36/5'8"/175 at January 9, 2010 9:15 PM

M/47/200

4:18

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

Comment #331 - Posted by: Fuchi Capesta at January 9, 2010 9:17 PM

11:31

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

Comment #332 - Posted by: Aaron at January 9, 2010 9:22 PM

As Rx'd - 15:30

M/26/155

Comment #333 - Posted by: Joshua at January 9, 2010 9:31 PM

50/m/140
rx 7:36

Comment #334 - Posted by: e5fyrman at January 9, 2010 9:53 PM

rx'd

2:49

Comment #335 - Posted by: tpd122/M/23/165/5'8" at January 9, 2010 10:14 PM

Rx'd

5:16 PR by :42

M/203/5'10"/42

Comment #336 - Posted by: Thatcher at January 9, 2010 10:22 PM

m/39/198/70"

CFWU x 2

Fran as Rx
9:40

Comment #337 - Posted by: ScottE at January 9, 2010 10:41 PM

M/24/155

21, 15, 9
95# OHS, PU

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

7:35

Comment #338 - Posted by: Y. Zhou at January 9, 2010 11:15 PM

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!

Comment #339 - Posted by: Al in Bundy in Oz at January 9, 2010 11:25 PM

8:25

Comment #340 - Posted by: I_M_Sam at January 9, 2010 11:29 PM

5:53


+12 seconds from previous, which was a PR

Comment #341 - Posted by: Drew D. M/24/175/6' at January 10, 2010 12:22 AM

Humberto
60#
7:53 PR

Karla
30# and Jumping PU
7:37 PR

Comment #342 - Posted by: Humberto at January 10, 2010 12:33 AM

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!!!!

Comment #343 - Posted by: Federico at January 10, 2010 1:02 AM

as rx'd 12:49 PR

Comment #344 - Posted by: Sot at January 10, 2010 3:24 AM

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.

Comment #345 - Posted by: John Knighten at January 10, 2010 4:18 AM

done in 10:17

Comment #346 - Posted by: patrick at January 10, 2010 4:27 AM

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

Comment #347 - Posted by: Benny A at January 10, 2010 4:51 AM

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

Comment #348 - Posted by: Chappy B at January 10, 2010 6:37 AM

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

Comment #349 - Posted by: dogdoc (39/f/5'7) at January 10, 2010 6:42 AM

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

Comment #350 - Posted by: Marty at January 10, 2010 6:42 AM

7:44 I was shooting for under 9min.

Comment #351 - Posted by: shannon carr at January 10, 2010 6:47 AM

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!

Comment #352 - Posted by: Phoenix "On WOD Delay" at January 10, 2010 7:19 AM

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

Comment #353 - Posted by: Will at January 10, 2010 7:27 AM

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

Comment #354 - Posted by: LOKEY at January 10, 2010 7:47 AM

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

Fran as RX'ed

4:25 PR

Comment #355 - Posted by: Aaron at January 10, 2010 7:49 AM

8:00(6:14 last)

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

Comment #356 - Posted by: Bells m/37/195 at January 10, 2010 7:50 AM

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.

Comment #357 - Posted by: morrowesq at January 10, 2010 8:45 AM

M/29/5'10"/183

New pr 4:51

Comment #358 - Posted by: Mark at January 10, 2010 9:11 AM

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

Comment #359 - Posted by: Luke/m/29/5'9''/185 at January 10, 2010 9:35 AM

subbed 80# thruster and dead hang pull ups

11:35

Comment #360 - Posted by: Matt 22/6'2"/175 at January 10, 2010 9:44 AM

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.

Comment #361 - Posted by: TReed at January 10, 2010 10:14 AM

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

Comment #362 - Posted by: Pete - Decatur, GA at January 10, 2010 10:31 AM

6:30

Comment #363 - Posted by: GMN M/34/6'1"/198 at January 10, 2010 10:45 AM

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

Comment #364 - Posted by: mike farrell (57/m/5'10"/225) at January 10, 2010 10:55 AM

11:30, jumping pull-ups

Comment #365 - Posted by: johanness at January 10, 2010 11:00 AM

70# thrusters, 16:38


Comment #366 - Posted by: mike at January 10, 2010 11:21 AM

as rx'd

time: 5'43 (2s over pr)

Comment #367 - Posted by: ccfeldt at January 10, 2010 11:41 AM

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..

Comment #368 - Posted by: Jon A at January 10, 2010 11:48 AM

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

Comment #369 - Posted by: Dan Leary at January 10, 2010 11:50 AM

M/32/6'3"/203

As Rx'd: 3:43(PR)

Previous: 4:12, 4:25

Comment #370 - Posted by: Ben S at January 10, 2010 11:58 AM

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

Comment #371 - Posted by: Patrick at January 10, 2010 12:09 PM

14:45, subbing 60# for 95#

Comment #372 - Posted by: Rob_33_70_170 at January 10, 2010 12:13 PM

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

Comment #373 - Posted by: Go at January 10, 2010 12:22 PM

3:59 PR

M/39/180/5'10"

Comment #374 - Posted by: jayhawkcf at January 10, 2010 12:30 PM

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.

Comment #375 - Posted by: Ian Carey m/25/6'1"/180 at January 10, 2010 12:43 PM

13:19

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

Comment #376 - Posted by: berts at January 10, 2010 12:47 PM

SUB 110# pd

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

Comment #377 - Posted by: Ticotexas M/40/69/150 at January 10, 2010 12:53 PM

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

as rxd' 2:47

Comment #378 - Posted by: gary spencer at January 10, 2010 12:55 PM

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.

Comment #379 - Posted by: s.cooper at January 10, 2010 12:59 PM

5:14

sub'd 85lbs for thrusters

Comment #380 - Posted by: mark - new orleans at January 10, 2010 12:59 PM

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

Comment #381 - Posted by: Patrick at January 10, 2010 1:03 PM

2:48 as RxD

Comment #382 - Posted by: ZachM_PantherCF_71''/190 at January 10, 2010 1:31 PM

M/26/140/5'11"

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

Comment #383 - Posted by: Jon at January 10, 2010 1:48 PM

as rxd
4.42(PR) by 10 seconds

Comment #384 - Posted by: Jonblaze at January 10, 2010 2:08 PM

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

Comment #385 - Posted by: Blutke at January 10, 2010 2:15 PM

rx'd
7:06!

Comment #386 - Posted by: jlg m/47/170/5'10" at January 10, 2010 2:34 PM

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

Comment #387 - Posted by: KJ at January 10, 2010 3:27 PM

as Rx'd

14:40

Comment #388 - Posted by: permac 35/6'/185/m at January 10, 2010 3:28 PM

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

Comment #389 - Posted by: Doug at January 10, 2010 3:54 PM

As Rx'd
Total time = 13:44

Comment #390 - Posted by: fosterww98 at January 10, 2010 3:58 PM

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

Comment #391 - Posted by: Eric Gohl 23/5'10/163 at January 10, 2010 4:04 PM

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

Comment #392 - Posted by: nick in sydney m/38/6ft/183 at January 10, 2010 4:09 PM

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.

Comment #393 - Posted by: Bphantom at January 10, 2010 4:12 PM

3:27 PR by 17 seconds

Comment #394 - Posted by: Chewuch Jeff 36/5'9"/190 at January 10, 2010 4:14 PM

95 - 75 - 65

felt better than last time, next time will try for

95 - 95 - 75

Comment #395 - Posted by: DCF at January 10, 2010 4:25 PM

M/23/72"/197lbs

2:10 as Rx'd

Comment #396 - Posted by: Cody Bailey at January 10, 2010 4:28 PM

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!

Comment #397 - Posted by: Daniel B at January 10, 2010 4:36 PM

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

Comment #398 - Posted by: Travis W at January 10, 2010 4:40 PM

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

Comment #399 - Posted by: Apolloswabbie 6'2" 201 45 yoa at January 10, 2010 4:44 PM

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!

Comment #400 - Posted by: Hugh Daddy at January 10, 2010 4:47 PM

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.

Comment #401 - Posted by: MTR/m/173/5'9" at January 10, 2010 4:51 PM

4:14 PR

As rx'd

Comment #402 - Posted by: Hale at January 10, 2010 5:19 PM

F/20/5'8"/140

14:50

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

Comment #403 - Posted by: TaterCakes at January 10, 2010 5:33 PM

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

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

Comment #404 - Posted by: waderpro at January 10, 2010 5:40 PM

Scaled Thruster to #85

4:33

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

Comment #405 - Posted by: Sting M/44/69"/160 at January 10, 2010 5:41 PM

as rx'd 9:09

Comment #406 - Posted by: lk at January 10, 2010 6:03 PM

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

Comment #407 - Posted by: Chris McLendon at January 10, 2010 8:02 PM

65# scaled

7:35

pullups are becoming second nature now. this rules.

Comment #408 - Posted by: ninja turtle at January 10, 2010 10:13 PM

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

Comment #409 - Posted by: Elaine, Scotland at January 11, 2010 1:54 AM

m/41/5'6"/145

subbed 65# thrusters

6:50

Comment #410 - Posted by: duane at January 11, 2010 3:56 AM

5.49 PR

Comment #411 - Posted by: KOA2 at January 11, 2010 4:03 AM

Strict pullups
6:49

Comment #412 - Posted by: mjp at January 11, 2010 4:18 AM

As Rx'd - 2:58 PR

Comment #413 - Posted by: thetimmy at January 11, 2010 4:21 AM

8:23

Best in the last 13 months since injury. KAF

Comment #414 - Posted by: Wayne at January 11, 2010 4:47 AM

m/45/165

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

Comment #415 - Posted by: panger at January 11, 2010 5:02 AM

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

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

Comment #416 - Posted by: Teri S at January 11, 2010 5:02 AM

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)

Comment #417 - Posted by: Ian C, Perth, Western Australia at January 11, 2010 5:09 AM

11:45

Comment #418 - Posted by: jonfaiella at January 11, 2010 5:29 AM

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

Comment #419 - Posted by: dyagg at January 11, 2010 5:53 AM

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

Comment #420 - Posted by: Jeff in Phoenix 6'1''/195 at January 11, 2010 7:21 AM

m/22/175

Fran
5:30 (PR)

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

Comment #421 - Posted by: harry at January 11, 2010 7:27 AM

3:40 (PR)

Comment #422 - Posted by: MJS at January 11, 2010 7:43 AM

29/M/193 rx'd 14:12

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

Comment #423 - Posted by: Derrick Breaux at January 11, 2010 8:09 AM

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

Comment #424 - Posted by: EmilX at January 11, 2010 8:18 AM

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

Comment #425 - Posted by: EmilX at January 11, 2010 8:19 AM

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!

Comment #426 - Posted by: jake at January 11, 2010 8:39 AM

6:38
big PR!

Comment #427 - Posted by: Biff f/28/5'5"/128 at January 11, 2010 8:47 AM

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

Comment #428 - Posted by: Mitch m/26/190/72" at January 11, 2010 8:57 AM

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

Comment #429 - Posted by: Franco M/34/5'8"/173 at January 11, 2010 9:01 AM

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

Comment #430 - Posted by: BenG M29/5'10"/185 at January 11, 2010 9:16 AM

#90 thrusters

9:18 pr

Comment #431 - Posted by: dewy24 M/40/170 at January 11, 2010 9:52 AM

7:55

5:25

intensity...no pacing

Comment #432 - Posted by: Deano at January 11, 2010 10:26 AM

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

5:06

Comment #433 - Posted by: rickm309 at January 11, 2010 10:29 AM

31/m/5'11"/200

As Rx'd

2:38 Pr

Pretty happy about my time.

Comment #434 - Posted by: cheflin at January 11, 2010 10:40 AM

7:55 intensity

Comment #435 - Posted by: Greg at January 11, 2010 10:46 AM

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.

Comment #436 - Posted by: jake at January 11, 2010 10:59 AM

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

Comment #437 - Posted by: MsChris at January 11, 2010 11:02 AM

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.

Comment #438 - Posted by: solsen57 at January 11, 2010 11:09 AM

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

Comment #439 - Posted by: Michael m/47/5'9"/170 at January 11, 2010 11:15 AM

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

Comment #440 - Posted by: Jordan...28/175 @ Holloman AFB at January 11, 2010 11:17 AM

0508 = 8:47
9607 = 6:05

Comment #441 - Posted by: scfd1_9607 at January 11, 2010 11:21 AM

M/24/5'6"/180

11:32 as Rx'd.

Comment #442 - Posted by: Draeger at January 11, 2010 11:56 AM

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!!!!

Comment #443 - Posted by: Shane/31/6'/197 at January 11, 2010 11:58 AM

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

Comment #444 - Posted by: sdt at January 11, 2010 12:01 PM

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

CFWU x2
7x1 PCl max 215

4:40 as Rx'd PR!

Comment #445 - Posted by: Archer6479 at January 11, 2010 12:07 PM

10:00

Comment #446 - Posted by: Esven at January 11, 2010 12:20 PM

7:00.63

Comment #447 - Posted by: Jose Riesco III, 5'9" 165 at January 11, 2010 12:25 PM

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

Comment #448 - Posted by: optimistic dan at January 11, 2010 12:56 PM

9:11 as rx'd

Comment #449 - Posted by: Erby at January 11, 2010 1:09 PM

7:15. first time doing real thrusters.

Comment #450 - Posted by: ericthered at January 11, 2010 2:05 PM

m/22/160

as Rx'd

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

Comment #451 - Posted by: Patrick at January 11, 2010 2:10 PM

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

Comment #452 - Posted by: Logan at January 11, 2010 2:39 PM

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.

Comment #453 - Posted by: bill m/50/72"/212 at January 11, 2010 2:47 PM

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

Comment #454 - Posted by: PSB at January 11, 2010 2:54 PM

M/30/6'3/175

12:00 Rx'd

Comment #455 - Posted by: RayP at January 11, 2010 3:04 PM

scaled fran:

135lbs and 45lbs on belt

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

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

Comment #456 - Posted by: Noah Abrahams at January 11, 2010 3:12 PM

5:51 as rx'd.

PR.

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

Comment #457 - Posted by: Jonathan Paulson 6'7" 217 26M at January 11, 2010 3:13 PM

as rx'd 4:30

Comment #458 - Posted by: jamie/31/m/175/5'11" at January 11, 2010 3:21 PM

M/31/6'/225

7:24 Rx'd

Comment #459 - Posted by: stinkynutts at January 11, 2010 3:26 PM

Rx'd

2:53

Comment #460 - Posted by: amped 35/M/190/6' at January 11, 2010 3:31 PM

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

Comment #461 - Posted by: J-F/19/155/5'9 at January 11, 2010 3:42 PM

Sub'd
ez bar thrusters
50# lat pulldown

6:41

thrusters were hard but did fine with lat pull wt.

Comment #462 - Posted by: Patti P at January 11, 2010 3:55 PM

Todd:

6:46

Dawn:

subbed bar and jumping pullups

10:34

Comment #463 - Posted by: Todd S at January 11, 2010 4:00 PM

as rx'd 14:36

Comment #464 - Posted by: jeff gebbie at January 11, 2010 4:02 PM

m/31/5'9/171

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

Comment #465 - Posted by: Solway at January 11, 2010 4:07 PM

as rx'd

4:08

(3:58 is pr)

Comment #466 - Posted by: ferb44 at January 11, 2010 4:42 PM

6:32 and pissed about it.

Comment #467 - Posted by: Erik 28/M/76.5"/200 at January 11, 2010 4:54 PM

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

Comment #468 - Posted by: ScottMacArthur at January 11, 2010 5:17 PM

First time doing a WOD. Fran is crazy!

as rx'd

12:00

Took too many breaks!

Comment #469 - Posted by: Bowen 25/M/6'2/245 at January 11, 2010 5:28 PM

Rx'd

5:30

Comment #470 - Posted by: Darcy/170/M/31 at January 11, 2010 5:58 PM

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.

Comment #471 - Posted by: Shawn Becker at January 11, 2010 6:00 PM

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

Comment #472 - Posted by: Neill at January 11, 2010 6:14 PM

reffed basketball game
cfwu (-pu's)

19:35

Comment #473 - Posted by: Darren, Pasadena, CA, 38m/5'10"/225lbs at January 11, 2010 6:22 PM

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

Comment #474 - Posted by: Rosie in Atl at January 11, 2010 6:55 PM

4:01 - PR, 18s faster

Comment #475 - Posted by: gary martins at January 11, 2010 7:00 PM

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

Comment #476 - Posted by: Darren at January 11, 2010 7:35 PM

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

Comment #477 - Posted by: chris at January 11, 2010 7:58 PM

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.

Comment #478 - Posted by: adam/36/147#/5'10" at January 11, 2010 7:59 PM

CFWU3 reduced pullups

Fran
As Rx'd

5:10

PR by 1:24!

Comment #479 - Posted by: jon h M/48/148 at January 11, 2010 9:02 PM

scaled:
45# thrusters
jumping pu's

9:37

Comment #480 - Posted by: d_wurm at January 11, 2010 9:17 PM

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

Comment #481 - Posted by: Bama Jim - M/41/6'4"/209 at January 11, 2010 11:11 PM

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...

Comment #482 - Posted by: James GS at January 11, 2010 11:41 PM

11 MINUTES. ONLY HAD 45 LB DUMBELLS

Comment #483 - Posted by: GWW5/45/m/214 at January 12, 2010 2:12 AM

7:03

Comment #484 - Posted by: TomO/43/M/200 at January 12, 2010 2:37 AM

11:46 rx'd

Comment #485 - Posted by: Jack - THFC at January 12, 2010 2:57 AM

15.37
80 lb

Comment #486 - Posted by: Dominick at January 12, 2010 5:25 AM

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!

Comment #487 - Posted by: cp rich at January 12, 2010 5:31 AM

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

Comment #488 - Posted by: Dan Orozco at January 12, 2010 6:14 AM

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.

Comment #489 - Posted by: JrJordan at January 12, 2010 6:38 AM

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

Comment #490 - Posted by: brett_from_wylie at January 12, 2010 6:45 AM

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

WOD 10:31

Comment #491 - Posted by: Karl at January 12, 2010 6:50 AM

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!

Comment #492 - Posted by: Slav 22/m/68"/153 at January 12, 2010 6:56 AM

7:29
used 65 pound thrusters

Comment #493 - Posted by: Kevin Walls at January 12, 2010 7:50 AM

CFWUx3 (minus pullups)

As Rx'd 6:48

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

Comment #494 - Posted by: OCMike (M/5'9"/170/44yo) at January 12, 2010 8:24 AM

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

Comment #495 - Posted by: Cleveland at January 12, 2010 8:30 AM

6;36

Comment #496 - Posted by: GU997 at January 12, 2010 9:03 AM

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

Comment #497 - Posted by: Mike Scott M/43/5'10"/215 at January 12, 2010 10:50 AM

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

Comment #498 - Posted by: headhunter at January 12, 2010 11:01 AM

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

Comment #499 - Posted by: Chai at January 12, 2010 11:04 AM

m.23.175

6:42

Comment #500 - Posted by: Cass at January 12, 2010 12:42 PM

7:31

Comment #501 - Posted by: B Miller/m/5'9"/248 at January 12, 2010 2:19 PM

49/m/190

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

Comment #502 - Posted by: denob at January 12, 2010 2:34 PM

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

5:51

Still needing to watch thruster for depth

Comment #503 - Posted by: Susan M at January 12, 2010 2:49 PM

12:26
jpu's

Comment #504 - Posted by: David Burns at January 12, 2010 3:06 PM

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.

Comment #505 - Posted by: Matt A at January 12, 2010 3:09 PM

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...

Comment #506 - Posted by: M. Honcho M/31/5'10/170 at January 12, 2010 3:11 PM

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

Comment #507 - Posted by: luke Pettigrew m34/5,10/150 at January 12, 2010 3:58 PM

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.

Comment #508 - Posted by: seth c at January 12, 2010 4:25 PM

this one hurts your back alot

Comment #509 - Posted by: sav at January 12, 2010 5:47 PM

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.

Comment #510 - Posted by: Nainoa at January 12, 2010 6:13 PM

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

Comment #511 - Posted by: Nicky (F/46/5'2"/124) at January 12, 2010 7:04 PM

M/23/155/5'7"

Rx'd 4:18

New PR by 2:17

Comment #512 - Posted by: Focker at January 12, 2010 7:10 PM

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.

Comment #513 - Posted by: Xman at January 12, 2010 8:05 PM

m36/172/5'8"

as rx'd 6:31, getting back down

Comment #514 - Posted by: c-loc at January 12, 2010 9:13 PM

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

@ home - 17:25

Comment #515 - Posted by: Mad Max at January 12, 2010 10:22 PM

6:19 (pb)

Bandaids from thumb blisters kept coming off!

Comment #516 - Posted by: JT at January 12, 2010 10:35 PM

m/178cm/89kg/34y

6:40 first time Fran

Comment #517 - Posted by: gepeto at January 12, 2010 11:33 PM

As Rx

5.36

Hurt my hand doing Thrusters.

Comment #518 - Posted by: Liam McKarry at January 13, 2010 12:36 AM

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.

Comment #519 - Posted by: adam/215/24/5.9' at January 13, 2010 2:55 AM

65 lb thrusters

8:41

Comment #520 - Posted by: bookworm at January 13, 2010 5:51 AM

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

Comment #521 - Posted by: gunnar m/38/185/73" at January 13, 2010 6:27 AM

Thrusters - bar only (45lbs)
Pull-ups

17:16

Really need to improve my pull-ups :(

23/m/165/5'6"

Comment #522 - Posted by: FKarcha at January 13, 2010 8:39 AM

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

Comment #523 - Posted by: ecp2 m37/69/165 at January 13, 2010 9:42 AM

as rx'd:

5.23

Comment #524 - Posted by: Zeb G at January 13, 2010 9:47 AM

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

Comment #525 - Posted by: footdoc at January 13, 2010 10:08 AM

m/34/170

15:41

Comment #526 - Posted by: jbuffone at January 13, 2010 10:36 AM

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)

Comment #527 - Posted by: Chad at January 13, 2010 1:22 PM

32/M/190

as rx'd

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

Comment #528 - Posted by: john g at January 14, 2010 6:44 AM

9 min did bench and squat first

Comment #529 - Posted by: johnmc at January 14, 2010 7:11 AM

m/45/200#/6'3"

scaled to 70#
had to break up pullups

27:35

Comment #530 - Posted by: Warren at January 14, 2010 7:39 AM

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

Comment #531 - Posted by: mr. blue at January 14, 2010 8:41 AM

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.

Comment #532 - Posted by: matt m/46/65"/154lb at January 14, 2010 9:25 AM

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

Comment #533 - Posted by: Peter at January 14, 2010 11:56 AM

as Rx'd
10:29

Comment #534 - Posted by: Stu 6-3/25/205 at January 14, 2010 12:49 PM

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

Comment #535 - Posted by: G F/43/115/5'2" (Atomic CrossFit) at January 14, 2010 1:32 PM

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.

Comment #536 - Posted by: j-seal at January 14, 2010 3:32 PM

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

Comment #537 - Posted by: runningeasy at January 14, 2010 6:08 PM

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.

Comment #538 - Posted by: bird 45 yo M 5'9" 178 Level 1 cert at January 15, 2010 7:59 AM

As Rx'd
8:54

Comment #539 - Posted by: TBR at January 15, 2010 9:39 AM

#28,

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

Comment #540 - Posted by: mike burke at January 15, 2010 10:06 AM

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.

Comment #541 - Posted by: mike burke at January 15, 2010 10:13 AM

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

Comment #542 - Posted by: Zimm (M/22/69"/190) at January 15, 2010 10:27 AM

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.

Comment #543 - Posted by: clark at January 15, 2010 10:44 AM

8.08. Assisted pullups

Comment #544 - Posted by: Headshine at January 15, 2010 11:11 AM

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

Comment #545 - Posted by: Kent at January 15, 2010 12:56 PM

@ the sweatbox

as rx'd:

5:21 (PR)

Comment #546 - Posted by: N_Rahim 28/m/150# at January 15, 2010 3:29 PM

85# thrusters and kipping pus
16:40

Comment #547 - Posted by: Callum at January 15, 2010 3:45 PM

2:58 as rx'd

Comment #548 - Posted by: mike at January 15, 2010 5:44 PM

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

Comment #549 - Posted by: jake at January 15, 2010 5:55 PM

45k bar.

7:33mins.

Comment #550 - Posted by: BarryT at January 16, 2010 5:24 AM

8:42 rx'd

Comment #551 - Posted by: Birch28-204 at January 16, 2010 11:23 AM

12:05 as Rx'd strict pull ups

Comment #552 - Posted by: Carp at January 16, 2010 12:12 PM

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

Comment #553 - Posted by: nashville steve 41m/205/6'4" at January 16, 2010 12:17 PM

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

Comment #554 - Posted by: jeremy griffethtalley at January 16, 2010 3:54 PM

M/35/190/6'2"

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

Comment #555 - Posted by: Chad Bakken at January 16, 2010 4:24 PM


3:34

3:19 (pr)

Comment #556 - Posted by: al deezy (32-m-155) at January 16, 2010 4:25 PM

F/24/151

65# thruster, jumping pull-ups

~11 or 12min

Comment #557 - Posted by: jess at January 16, 2010 5:36 PM

5.53 as Rx'd

20/m/5'11"/167

Comment #558 - Posted by: Logan S at January 16, 2010 8:09 PM

7:20 as rx'd

Comment #559 - Posted by: Go Blue at January 16, 2010 11:28 PM

5:02 as rx'd

Comment #560 - Posted by: Darkstar at January 17, 2010 6:19 AM

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

Comment #561 - Posted by: John Utah at January 17, 2010 7:04 AM

5:15 as RX'd.

Comment #562 - Posted by: BrianG at January 17, 2010 8:01 AM

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

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

New PR!

Comment #563 - Posted by: Jon/M/27/5'9/160 at January 17, 2010 11:03 AM

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

13:07

[7:37]

Comment #564 - Posted by: JonK at January 17, 2010 12:16 PM

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

Comment #565 - Posted by: eric at January 17, 2010 2:22 PM

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

Comment #566 - Posted by: Rbyrn@CrossfitMyrtleBeach at January 18, 2010 10:22 AM

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

Comment #567 - Posted by: Matt Streenz at January 18, 2010 12:00 PM

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

Comment #568 - Posted by: NJS at January 18, 2010 4:35 PM

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

Comment #569 - Posted by: Miyagi 29/m/168# at January 18, 2010 6:39 PM

As RX'd 7:44.

M/25/5'7/165

Comment #570 - Posted by: Snodgrass at January 18, 2010 6:52 PM

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

Comment #571 - Posted by: jrm at January 18, 2010 7:26 PM

M/32/5'9"/152

As rx'd.

7:09

New PR. Very happy now.

Comment #572 - Posted by: Antun Karlovac at January 18, 2010 7:31 PM

8:30ish

Comment #573 - Posted by: holmes11b at January 19, 2010 5:24 AM

@theicebox

3:45

[PR3:43]

Comment #574 - Posted by: stinker [27.m.165#] at January 19, 2010 6:20 AM

CFWU then FRAN

10:16

Comment #575 - Posted by: Karsk (56 M 5'9" 185lbs) at January 19, 2010 11:21 AM

First Fran.
75# thruster2
Gravitron PUs (20)

Comment #576 - Posted by: jhs 32/M/6'4"/260 at January 19, 2010 11:24 AM

11:50

Comment #577 - Posted by: jhs 32/M/6'4"/260 at January 19, 2010 11:39 AM

2010-01-19 - 10:11

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

Comment #578 - Posted by: Adam B. | 37m | 199 at January 19, 2010 11:52 AM

M/25/5'9"/195

15:23

Comment #579 - Posted by: AST at January 19, 2010 8:35 PM

23.m.138.65"

as rx'd
6:48

Last Time:
6:51

PR:
5:12

Comment #580 - Posted by: Francis Vu Nguyen at January 19, 2010 11:20 PM

cfwu x 3; #55 x 7s

As Rx'd

12:36...ugh

Comment #581 - Posted by: F15E_WSO/47/6'/180 at January 20, 2010 8:18 AM

38/F/5'4"/124

rx'd

5:00

Comment #582 - Posted by: Pam Prohaska-Torrence at January 20, 2010 9:55 AM

m/36/210/5'11

Rx'd
9:22

Comment #583 - Posted by: Keith M at January 20, 2010 12:28 PM

48/M/184
12:14

Wow, PR was 8:30. Surgery layoff sucks

Comment #584 - Posted by: Zim at January 20, 2010 1:40 PM

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.

Comment #585 - Posted by: liggy at January 20, 2010 8:45 PM

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

Today - 4 min 48.

YES!

Comment #586 - Posted by: Mitchell at January 21, 2010 4:26 AM

30/195/6.0

7:30

Comment #587 - Posted by: Ben at January 21, 2010 6:12 AM

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.

Comment #588 - Posted by: blackrockboy at January 21, 2010 10:05 AM

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).

Comment #589 - Posted by: R.Lee_Seattle at January 21, 2010 1:57 PM

29/m/185

2:56 (PR, first sub 3 Fran)

Comment #590 - Posted by: MoGreene at January 21, 2010 3:40 PM

7:41 (PR)

last 9:08
2nd last 11:45

Comment #591 - Posted by: Isaac Twist m/30/165/5'11 at January 21, 2010 3:55 PM

as rx'd: 4:34

Comment #592 - Posted by: Casey at January 21, 2010 5:29 PM

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

Comment #593 - Posted by: EdC at January 22, 2010 4:16 AM

M/59/6-2/212

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

15:59

Comment #594 - Posted by: JBGP at January 22, 2010 7:04 AM

"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


Comment #595 - Posted by: Louis Herrera 50 70" 181 at January 22, 2010 8:18 AM

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.

Comment #596 - Posted by: blades at January 25, 2010 1:31 PM

3:53

Comment #597 - Posted by: srod at January 25, 2010 8:05 PM

CFWU x2

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

stretching cooldown

Comment #598 - Posted by: BobO (m/24/6'5"/193) at January 26, 2010 9:25 AM

Fran after a two week layoff is tough.

My slowest in a while:

8:45

Comment #599 - Posted by: Ukkrew at January 26, 2010 12:09 PM

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

Comment #600 - Posted by: reese at January 30, 2010 3:58 PM

7:15 @ L1 Cert.

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

Comment #601 - Posted by: mcdontron at January 31, 2010 4:18 AM

45# bar thrusters
5:41

Comment #602 - Posted by: dcyn at January 31, 2010 1:29 PM

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

Comment #603 - Posted by: PB m/42/6'/155 at February 2, 2010 2:00 PM

8:26 PR!
Finally under 10:00

Comment #604 - Posted by: Jaeger at February 3, 2010 10:57 AM

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

Comment #605 - Posted by: JonDavila at February 3, 2010 2:48 PM

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

Comment #606 - Posted by: johnathon in seattle 28/5'8/158 at February 4, 2010 4:51 PM

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.

Comment #607 - Posted by: kgw at February 6, 2010 10:23 AM

4:00 (pr!)

Comment #608 - Posted by: TROY at February 15, 2010 11:13 AM

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

Comment #609 - Posted by: EJ at February 19, 2010 12:14 PM

As rx'd 6:54

Comment #610 - Posted by: chaps at February 25, 2010 7:39 AM

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

Comment #611 - Posted by: ac at March 2, 2010 12:49 PM

Another Fran at 8:20

Comment #612 - Posted by: Ukkrew at March 4, 2010 10:51 AM

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

Comment #613 - Posted by: James White at May 3, 2010 5:28 PM

4:20

Comment #614 - Posted by: mrd m/25/5'10"/200 at May 6, 2010 7:30 AM

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

Comment #615 - Posted by: brian p at May 17, 2010 5:39 PM

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

Comment #616 - Posted by: Ty T at May 24, 2010 5:48 PM

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!

Comment #617 - Posted by: Spydermn at May 24, 2010 6:17 PM

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

Comment #618 - Posted by: Spydermn at May 24, 2010 6:18 PM

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

Comment #619 - Posted by: Drew Allen at May 24, 2010 11:13 PM

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

Comment #620 - Posted by: Angel M at May 25, 2010 3:10 AM

9:07

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

Comment #621 - Posted by: charles.burrow at May 25, 2010 4:00 AM

10:32

(PR is 8:59)

Comment #622 - Posted by: Manchild at May 25, 2010 11:10 AM

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.

Comment #623 - Posted by: matt halfaker at May 25, 2010 11:17 AM

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!!!

Comment #624 - Posted by: Judge11 at May 25, 2010 12:50 PM

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!

Comment #625 - Posted by: Jeremy McKenzie at May 25, 2010 1:38 PM

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

Comment #626 - Posted by: Spydermn at May 25, 2010 6:38 PM

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

Comment #627 - Posted by: JLord at May 26, 2010 5:44 AM

FRAN PR

3:17 (Bring it!!!)

Comment #628 - Posted by: Victor at May 27, 2010 8:16 AM

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

Comment #629 - Posted by: WW at May 27, 2010 12:52 PM

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

Comment #630 - Posted by: Justin at June 1, 2010 12:43 PM

6-6-10
75# thruster
10:47

Comment #631 - Posted by: PB m/43/6'/155 at June 8, 2010 6:24 AM

5:51 as rx'd.

PR.

http://www.extremepullups.com

Comment #632 - Posted by: Dane at August 25, 2010 7:58 AM

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

Comment #633 - Posted by: ac at July 7, 2011 6:07 AM
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