been waiting for this one

Wow. We should quit talking about things like this at the gym. Because when we do...

YEAH BABY

Yay Fran! My coach loves this one. By the way, cool picture. I like the focus and contrast.

YESYESYESYESYES

Oh yea, I can't wait for this one!!!

Everyone loves Fran :)

I did this last week so I'm reluctant to do it again so soon. It would kind of be like stepping on the scale everyday and seeing the same number. I want to put in more work before I attempt again. Maybe in a month or two. Anyways, here are my times for anyone that would like to compare. Felt good to see improvement.
100517
6:29

Compare to
100109
7:15

Hey coach, the mainsite should start posting skill work to do before the WOD...like some of the affiliates do!
anyone agree or have any thoughts on the matter?

Did this last week as Rx'd 7:35

F/24/5'6"/130lbs

back squat 5-5-5-5-5

205-215-220-215-210
tot=5325
avg/lift=213

#9 im with you. i think that would be a great idea....HOW BOUT IT COACH?

Just to clarify, (I've never done Fran!) is it 3 rounds of 21,15,9 or is 21,15,9 the three rounds??

did this 5/17
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

Its THR/PU 21/21-15/15-9/9

Can anyone tell me if the women at the games quote their "Fran" time with 95# or 65# just trying to give myself something to shoot for I'm in the 5 min range with 65#...

Thanks :)

#13

21 Thrusters
21 Pullups
15 T
15 P
9 T
9 P
Done.

Did this one last week, she beat me but not this time, Fran you are mine!

30/M/146/5'10

YES! YES! YES! Did this on Thursday or Friday I think, after a false start of 15 thrusters, had to start all over again, did it for a PR of 6:58, going for under 6 minutes this time. BRING IT! FRRRRAAAAAAAAAAAAAAAAAAAAAAAAAAAAANNNNNNNNNNNNNNNNNNNNNNNNNNNNN!!!!!!!!

SANTI

I need help. I injured my lower back over 6 months ago doing deadlifts and it has been a slow road to recovery. I have recently began lower back and core strengthening exercises and it has helped, however today's squats and Kelly Starrett's emphasis on the rounded lower back were very demotivating as I feel my lower back is extremely deconditioned and I almost feel like i'll never get it back. Any suggestions?

anyone going to the Trevor Win 'E Memorial Day challenge at the OC Fire HQ?

OH BOY. My first time with Fran. This should be so bad its good!!!

To #20 - Ryan, you'll get there, just keep with it. Take it slow and steadily increase your work load. Many people (I'd say most actually) have problems with tight hamstrings, which causes their lumbar curve to surrender in deep squats, or in other positions. Check out Kelly Starrett's videos, he's an incredible resource for recovery info, and maybe, you could even send him an email and see if he has any suggestions. Good luck, man, and remember, there's always people out here willing to lend a hand.

You know, you can do Fran anytime you like. You don't have to wait for Coach to tell you to.

Just kidding guys, get some!

which affiliates post skill work.... i'd like to check that out

First time doing Fran!!! Can't wait for it!!!

just did fran last week...went from purple band pullups to Rx in 4 months...7:55 to 7:51.

40/f !!

Just did Fran last friday...went from purple band pullups to Rx in 4 months, 7:55 to 7:51.

40/f !!

as Rx'ed

7:00 (PR)!!!

M 43 6' 206

Fran Rx 3:19

sweet!

5:15

after some heavy back squats = ugly.

good thing i did it last week on fresh legs

5:19

180/5'6

Love you Fran!!! You're my favorite!

Did this last week and got 6:25. Will tackle it again, but maybe in a week or so. Aiming for under 6 minutes. Tomorrow gonna do the HSPUs WOD, hopefully with a weighted vest if I can borrow one from a trainer at the gym.

Have a great day everybody! Good luck with FRAN!

@#20 Ryan,

I've injured my lower back recently and had a herniated disc in my neck that I'm just getting over. I wouldn't take this lightly if it's been bothering you. Take seriously the option of going to physical therapy--they can do wonders in a very short time with some helpful stretching and exercises. If your insurance doesn't cover it, you should be able to find an affordable place. (After all, in their oath to get certified, they promise to make their services affordable for whoever needs it!) Every injury is so specific, it would be hard to give any helpful advice if you've not closely examined it, and had a good deal of expertise to evaluate it.

FRAN.... i can feel my stomach in knots and my body going ridged already.

Yay! Fran's coming to the party!!! I knew she'd be here soon. Hopefully she won't bring her good friend Pukie...

AHHHHHHHH!!!! Fran is truly my homegirl! GET SOME!!!

NOTE: The guy in the background is also demonstrating proper ray ban aviator wearing form.

i luv you fran!!! ;)

Did this workout last Thursday!!! Alot of fun. Shattered my PR of 6:45 that I did on 02/14/10 at my cert. Last thursday I did this in 3:45. It felt so good!!! Love this WOD

Just curious...how come a whole bunch of you did this workout last week?? Do you guys do more than one wod/day?

Male-30-260lbs
Fran
10:25

hilarious:

NOTE: The guy in the background is also demonstrating proper ray ban aviator wearing form.

Comment #38 - Posted by: adam at May 24, 2010 7:35 PM

ALSO: hope to be able to post a sub 3 minute time and video tomorrow. never posted a video before but think the camera will add some motivation.

SHANE,

I do 2 WODs a day, I am in the Army so I don't really have an Option on what to do, although When I can do my own workout, I would do the WOD. if is only body weight stuff, I would do something involving weights in the Afternoon, I am weak at snatches and OHS so, in the Afternoon i would do something that I am weak at, or if not the WOD. I like to combine a lot. doing 2 WODs a day it's helping me out a lot, check my fran times from last year, I went from not being able to complete Fran as RX'D, to complete fran as RX'D in 20 minutes, then as RX'D in 7 minutes, then last week in 6:58 with 15 extra thrusters right before the WOD. I am breaking FRAN tomorow. as far as Yesterday, did 4.5 mile run then 30 muscle ups. in the Afternoon then did the 5,5,5,5,5 of back squats and got a PR of 5RM of 255 with chains attached to it, a year ago i was at 185. I am religiously following the WODs of the main site and this thing call Crossfit works.

Good luck in your FRAN.

SANTI

3rd Month of CF and I decided to do FRAN today for the first time. How crazy is it that its the WOD tomorrow. 34/M 5:04 Rx. When I was done, my hands didn't have the strength to hold my water bottle.

Thanks Santi!

the best part about this picture is that she could be doing a deadlift, snatch, or clean.

#23 Crossfit Junkie and #34 Ben -
thank you guys for your help, very motivating and hopeful. I appreciate your guys' support! Thanks again!

#9 Roger

You will find in many CrossFit gyms, skill work is incorporated into the warmups.

I add skill work to my warm ups when the WOD allows. My focus changes over time. For example, last year I worked a lot on my hang power cleans and back squat. Currently, I work in 100 double unders every other wu and do some hand stand wall walks. Also, I always work on GHD situps.

Time to break in my "I love Fran" shirt!

Just a note that the picture says the proper form for deadlift includes shoulders in front of the bar....and that's not the case...maybe on a clean or a snatch, but NEVER on a deadlift.

Hopefully that's just a typo on the main page, ugh.

Al Udeid

Adam - 3:59 (PR)
TD - 7:30

NICE!!! I did this a couple weeks ago in place of another WOD, let's see if my time has improved due to my technique work.

CROSSFIT SRI RAM ASHRAM (INDIA):
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Vijai raj RX’ -4:26 PR
Arvind RX’- 5:23pr
Bachendar Rx’- 5:49pr
Guatam RX’ – 6:10 pr
Uttam Rx’ – 7:21 pr
Crossfit kids
Raj Pal age 14 use 55lbs - 3:35pr
Shubham age 14 use 55lbs -4:36pr
Krishna age 14 use 55lbs -6:08pr
Karan age 13 use 33 lbs- 4:37
Girls:
Jyoti use 44 lbs -7:26
Savita use 33 lbs -6:34
Daya use 22lbs – 4:53

gotta work on my kipping pullups kinda fustrated im unable to do them yet...mastered the thrusters.

M/24/5'10"/160

as rxed, new pb 10:20! Down from 16:36 just over a month ago!

Great job Rob V!

That is the best picture ever. Awesome set up and the contrast in colour is cool.

P.S. #54 those Indian kids are kciking my arse

First time Fran, took around 15 minutes.
Brutal!
Camp Victory

Last week, doing the muscle-ups, 200m run & power cln, I pulled a muscle behind my kidney doing my 1st jumping muscle-up. Like an idiot, I finished the 5 rds in severe pain. One week later the strain behind my kidney persists. I can do squats, thrusters, push jerks and all pushing movements, but can't even dead-hang. Zero chance on pull-ups!!

I've been an athlete my entire life and have never pulled that muscle; I don't even know which 1 it is (latissimus dorsi maybe?) Anyone else ever experience a pull in a muscle behind a kidney?

Last week, doing the muscle-ups, 200m run & power cln, I pulled a muscle behind my kidney doing my 1st jumping muscle-up. Like an idiot, I finished the 5 rds in severe pain. One week later the strain behind my kidney persists. I can do squats, thrusters, push jerks and all pushing movements, but can't even dead-hang. Zero chance on pull-ups!!

I've been an athlete my entire life and have never pulled that muscle; I don't even know which 1 it is (latissimus dorsi maybe?) Anyone else ever experience a pull in a muscle behind a kidney?

7:03 (previously 8:12, and before that 9:31)

I've been waiting for this one! I WAS looking forward to Fran and I knew it was coming soon! But I blasted legs today and was just thinking about how sore my legs are going to be tomorrow and BAM, heeeeeere's FRAN! AAAAAAAAHHHHHHHH!

M 29/ 5'11"/ 187

First ever Fran, second WOD 07:37:59, is that good?
Love this, thought I was very fit, ah no way!

7:35

3:16 as rx'd.

Bring on LA!

#25 Crossfit Carmel in Indiana posts skill work with the WODs every day. Good WODs to. I usually do the Main site wod on the morning and the skill and WOD from there in the afternoon.

Woo! Zach Miller of Panther CrossFit keeping vigilant watch in today's photo! The most famous judge.....

M/27/202/5'8 First FRAN
Broke up into 3 sets of 7, 3 sets of 5, and 1 set of 9 for a time of 6:54

Jesse @#95 4:23 pr
Beckie @#65 4:45 (first fran!)

Shoulder in spasm but think I might manage pull ups, any suggestions for a sub for the thruster or perhaps a diff WOD?

#16 Mel, the standard women's weight for Fran is #65. If you see a female time for Fran, you can assume it's with 65#.

#25 BR, Oregon Crossfit posts skill work every day. I am sure there are many other affiliates that do the same.

3:43

6:25
as rx'd

M/49/6'/180#

5:42 as rx'd

9:07

good form on thrusters.
need work on pullups.

OK, CrossFit Gwinnett is doing Fran today... :-)
John & Kelly, great video. I love when you say "CrossFit is about getting people to do something that they didn't think they could do!" So true in my experience training for just a few months. At least half of my athletes, which range in age from 19-50 years of age, have indicated to me some way in which CrossFit training (& some mods to nutrition) have positively affected their lives. One athlete was telling a story the other day about blowing a tire. He indicated that prior to CF training he'd have been weary he could have changed it himself, but then went on to tell us that he had the tire swapped out like a pro pit crew! Another athlete indicated in a "too much information" moment that prior to CF he had difficulties getting off the toilet and now he can just hop right off (sorry for the visual!) It never ceases to amaze me the stories my athletes tell and with a huge smile on their face. I think of CrossFit as the 'prescriptional' partner to te nutrition program we follow. Anyhow, great vid!

m/31/5'8/135

11:14, pr, still have a ways to go..but progress is progress!

M/42/5'11"/180

As rx'd

7:38(PR) (previous PR 9:32)

when and how will the wods be posted for the southeast regionals

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

tt - 6:19

rx'd 8:37

FRAAAAAAAAAAAAAAAAAN!!!!!!! ugh....

Early workout today. Time : 3:51. Personal best and first ever sub 4 Fran.

Cash-In: Ran to Rec Center (.75 miles) warm up pace took 6:00

Fran Scaled:
5 Sets of 9
Set 1-3 Thrusters #95 (quickly realized I should have scaled weight too)
Set 4&5 Thrusters #65
Pull-ups Sets 1-5 were chair assisted

Time: 9:45

Cash-Out: Walked home (more like crawled) 14:00

Well I looked at it wrong and did FRAN 3 times. 23 mins. Anyways it was fun.

F/39/5'6"/155

65# thrusters; kipping pull-ups

7:54

as rx'd

4:37

M/29/178/5'10"

as rx'd

3:37

NEW PR!!!!!!!!!!!!!!

AAHHHHH!!!!

Okay so falling 3 feet on your ass after your pull-up bar breaks mid kip doesn't feel so good. I am mostly just pissed that I won't have a new bar for a couple of days. Man I gotta find a tree or something in my yard to hang from.

Embrace the suck.....

First Fran. M/23/6'1/160 as rx'd 5:02.

M/27/185/6'1"

3:24

Done yesterday recovering from shoulder injury.
45# Thrusters and Jumping Pullups. 6:55
Pretty happy with that considering a month ago I couldn't lift anything overhead :))

Workhorse,

Please explain how/why shoulders in front of the bar is wrong for the deadlift set-up, but not for the clean.

Thanks.

Wow, all kinds of PR's on the squats:
Kevin and Carole
Mas
Elaine
Kelly Moore

You all keep up the outstanding preformances.

And speaking of oustanding performances, Congrats Fit Mom on your weekend competition. 8th place in something to be very proud of.

I'll be back!!!
Soon!!

Laura

M/40/191

RX 3:01

'Fran' with 77lb thrusters
Time=4.00 PR!
Last time=4.26

Pleased and disappointed at the same time. Really wanted 3.59 or less! Next time I think i'll go RX'd.

32/M/185

As rx'd

4:42 (PR)

32/M/185

As rx'd

4:42 (PR)

I would just like to point out, for all my tall people with really long legs (like me: I'm 6'5"/175 lbs with a 41" inseam) make sure you work on getting your squat position correctly. It is VERY difficult, but it can be done with proper leg and hip stretching. I'm a dancer, so my hamstring and hip flexibility helped A LOT in being able to do a proper squat, but it still took a couple of weeks for my body to adjust to the position. If you are having trouble with today's WOD because of your squat position I would probably use just a bar to do the thrusters; adding weight can be dangerous if you don't have the position down pat. Of course, this is intended for my tall, long-legged people only; shorter people shouldn't have this problem (but I see plenty who do all the time in the gym!).

Watching "King Fu Hustle" last night on TV and Men's Fitness did an advertisement recommending this workout! Surprised to see it on the main site this morning too. Coincidence?

Rx'd 5:47 (PR)

As RX'd

8:32

PR by 6 minutes. Woot!

Great wods Northwest Regionals!

M/27/6'1/215

As Rx'd

2:25 (First Fran and PR)

Very happy with this one. Had training partner time for accuracy. Did the workout last night on a whim as second WOD of the day and then discovered it was today's WOD!! Did 400M run, 95lb snatch and 55lb KB WOD this am.

If anyone has suggestions as how to balance 2/day WOD's so as not to over-train feel free to drop me a line and share the wealth. Thanks!

Benchmarking Fran (stats from LogsItAll.com users)

LOTS of Fran workouts in the system - so pretty good precision on the numbers. All are drawn from workouts logged as Rx'D. I've put in average and also top 10th percentile times for each group (basically if you beat the second number, you are faster than all but 10% of the population)

All 6:58||3:27
Women 7:26||4:10

20-30 6:15||3:12
30-40 7:49||3:37
40-50 7:37||4:08
50-60 7:37||n.a
60+ Andy from CF Salem 3:48!

i've put up a lot of the stats and links on the crossfit rankings page:
http://www.logsitall.com/guest_stats_cf.asp

-bill patton

As Rx'd
5:48

Camp Stone, Afghanistan (92*F)

#9 I also would like to see skill work posted to the main site. I could always throw in skill work myself, but don't know what the next day workout will be. It's possible to be a week behind to know what is coming up, but it would be nice to have it posted on the main site.

3:04! start doing butterfly pull ups. Much easier.

Did Fran for the first time last Monday
RX'd- 3:30
King Crossfit
M/23/5'9/170

as rx'd - first time as rx'd usually scale for thrusters

8:05

m/41/150/5'7

m/185/30

10:14 as Rxd.

i wonder what you all think. i have been trying to get my time faster for a while. thinking of going lighter until i can get a much faster time then going back up to the 95#? is there any good in doing this or will i just be shell shocked all over again when i hit the 95#?

m/27/5'8"/145

First time with Fran

Rx'd - 7:45

7:15 as RX'd...

Did Fran with my "Partners in Crime" I finished in 7:41 My best thus far. Looking forward to getting faster and stronger

Today was an epic morning for the Longview Crew- please note prior PRs

Gunnar: 3:10 (previous PR 3:18)
Harold: 4:49 (Previous PR 4:56)
Paul: 3:27 (Previous PR 4:48)
Ryan: 6:43 (not sure on PR, but on May 18th- 12:36)
Chris: 8:28 (Previous PR 13:53)
Jen: 5:50 (used gravitron -36lbs & 65#thrusters)

26/m/5'11"/211
3:22 rx'd...pr by 6 seconds

m/33/6'4"/206#

Legs are still cooked from a mountain bike race this weekend. Definitely slowed me down.

As Rxd
5:47

First round of thrusters and pu unbroken. Wheels fell off after that...

8:53

4:55 New PR, it looks like this insanity workout is really helping my cardio.

M/35/5'10"/197

3:32

Just off PR

30/M/146/5'10

Couldn't even do 1 x 95 pound thruster at the Beginning of 2009.

11 OCT 09- Didn't finish it.

17 NOV 09 - First time finishing FRAN as RX'D 26 Minutes. (PR)

09 JAN 10 - 07:37 AS RX'D (PR)

21 MAR 10 - 06:58 AS RX'D (PR)

Very happy with today's performance.

25 MAR 10- 05:42 AS RX'D (PR) thrusters broke them down into 13/8, 8/7, 9 unbroken. Pull ups. 16/5, 10/5, 6/3.

Nice WOD, goal this year is to do this WOD under the 5 minutes mark and complete most of the workouts on the website.

SANTI

I do Fran at the end of my Wendler 5-3-1 Bench Workout on Thursdays.

Last week my time was 6:10. I do strict, no kip pull ups. There's a mirror right in front of my bar, so if I kip, I'll kick it.

M/29/5'7/190
6:10, end of workout, no kip

M/29/145lb/5'6"

as rx'd 4:59

26/M/5'9"/165

5:34 as RX'd

Good is not enough if better is possible.

F/34/5'3"/108 45lb thrusters and jumping pull ups...forgot to time it...but I was shaking after :)

#51: Check out any of Mark Rippetoe's or Bill Starr's articles on deadlifting...they all say to keep the shoulders slightly in front of the bar because the force is better distributed over the shoulder blades rather than the shoulder itself.

S/F

Fran: 4:58

M/35/72"/240

6:34 scaled to 65# and jumping pullups. 2nd day back from cracked rib, and Fran hurt this morning.

As RX'd-

8:58 (PR)

Last month's time: 11:42

Nice!

as rx'd
8:25

Gotta get me a regular pull-up bar, can't kip on a doorway pull-up bar!

#110
I know the feeling. On some WOD,s I scale if as RXed it is just going to be too long. At 140 lbs, I scale quite a bit. But, don't compare your time to others. There are some world class athletes out there posting times. I am about in the same time area as you and I am keeping 95lbs and trying to improve a bit each time, rather then dropping to 85lbs. Both ways would be cool, but I like to do as rx'd whenever possible.

Rashmi 54 - you are my hero. What you are doing with those kids is just unbelievable.

“Fran”

As Rx'd

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

Time: 4:08.9

as rx'd

9:30 in complete agony after two month of partying way too hard. ugh. thanks for the a*$ whooping!

What is it about Fran? Nervous all morning, dreading it...
As RX'd
5:35 PR by 19 seconds.
Did first set of thrusters unbroken.

ran 2 miles- 15:57
wod- 14:24
dead-hang pullups
ran 2 miles- 17:26

3:40
7 second pr
You were able to do 10 of the second round pullups before falling off go for that 15

Fran

as RXd

3:53

Ack. Managed to hurt my leg doing Front Squats last week, made worse by running. Can't even kip for a warm-up, let alone do an air squat.

Gonna miss this go-round with "Fran".

So I realize how far I really have to go after my brief meeting with Fran today. It is absolutly amazing of how we think we know where we are and then reality sets in. Starting from scratch is can be demoralizing and motivating. Its a chance to do it all over. Just like everyday is a new chance to do better than the last. This is scratch....lets get started.

Congratulations to everyone this morning on their Fran times. Tons of PR's posted already, and it is still early.

Kevin
M/51/5'11"/168

recovery day
cfwu x 2
stretch
foam roll

Not recovered enough to do Fran today. Carole off today as well.

Previous Fran time 5:54

Today, as Rx'd:

PR of 4:59.

All thrusters unbroken (that 2nd set was HARD to not break) and did 18 pullups before dropping from the bar on first set. Maybe next time I'll get all 21.

17:35

no probs with press, pull-ups remain the issue.

As Rx'd 18 minutes flat, first Fran ever :P
My pull-ups are aweful!
Crossfit since 1th of March this year, loving it so far :D

m/22/185

rx'd

5:27 (7 seconds off my PR - naughty weekend and bad food makes harry a slow boy)

M/22/5'6"/156

Rx'd 5:45.

34 - 5'9 - 175lbs

Fran: 4.48

I do strict pull-ups so that slows me down just a tad. Today I had a running clock of 20 minutes. I did Fran and then as many rounds of Cindy as I could with the remaining time. Very interesting and very difficult.

Cindy: 11 rounds

As rx'd 5:25 (1:27 off my 3;58 8/27/07 pr prior to knee surgery and shoulder problems)

21 1:01 unbroken/:33
15 1:46 (7/8) / :26
9 1:22 (5/4) / :15

Felt good today, thought I would break 5 mins after first round but, endurance wasn't there. Throat is burning but, shoulders and legs held up.

M/23/6'2/160

8:30 PR

M/30/5'9"/185

RX'D 4:25

35/m/5'10"/187

Last time I did Fran was at my Level 1 Cert where I PR'ed with a time of 6:57.

Today my time was: 5:43 (PR)

& my team at CF Gwinnett killed it. One athlete nearly brought herself to tears in order to finish! Way to go Courtney!

YES!

5:49

My pullups are a work in progress and I can do all 45 that Fran asks me to do; however, I am not kipping yet and I need to break them up a lot. Is there any reason why I should do jumping pullups or assisted pullups instead? I want to do it as RX but making a 6 - 7 min workout take twice as long may be counterproductive.

Thoughts??

(I also feel that the best way to get good at pullups is to do a lot and to do them heavy (cause that's what I am))

as rx'd 4:13 - (Pr is 4:01) I swear one day I'll get a sub 4m Fran

5:47 as rx'd

"fran"
3:14 rx'd
new pr

Congratulations to all the PR's out there today!

"FRAN"

65# thrusters
kipping pull ups

TIME: 3:57

18 seconds off my PR. Got sloppy with my round of 9 thrusters...usually don't break on those and did today.

POWER GIRL~ Thanks for the shout out! I am pleased with my performance for sure!

First time doing Fran:
I did 15-12-9 @ 75lbs
Roughly 9min

M/30y/5'10"/180lb/

Did OPT workout posted today, then cheered on a couple friends doing today's wod, so I decided to give it a go

As Rx'd
2:56

Missed PR by 8 sec =-\ not bad for a post-workout workout, I guess :)

6:09 as rx'd. :17 off PR (5:52)

First time doing "Fran" almost met Mr.Pukie for sure.
Rx'd 9:32
M/20/150LBS/5'8

3:07

Fran

As rx'd

9:26

5x5 Back Squat tonight to make up for a lazy monday.

That was a killer. I liked it. My first time at Fran.

Used a 100lb sandbag rather than a barbell (did it in my garage). Otherwise as RX'd.

9:28

M/40/74"/270#
7:24
100# barbell on Thrusters.
10 normal pull-ups, then did the rest with 90# assist.

M/20/150LBS/5'8
Rx'd 9:32
OUCHH

4:07 as rx'd! Still recovering, though.

29/m/208

"Fran"
thrusters scaled to 75#
6:33 (PR)

Previous Frans have as rx'd in the 12 minute range. Scaled to keep intensity.

Comment #92 and #125...

http://journal.crossfit.com/2009/07/deadlifts-a-la-tate.tpl

I'll believe my own experience and Dave Tate first.

Thanks.

4:50 Rx'd, PR by 27 seconds

CFWU x3

8:31
as rxd

In awe of the times and PR's! Took me over a year of CF to get sub-10m on Fran. Anyone newcomers looking at this may get the sense that this is an easy WOD! :) Later...

25m/5'11"/171lbs

First Fran ever.

As rx'd: 4:54

As rx'd, 11:55.

I got to the gym and was Craving PC’s I just HAD TO do some!

3 Rounds:
800m Run
21 PC, 100#
= 22:42, PR

Erin

#173~ nicely done!

I may have to give that little ditty a go 'round one of these days!

3:32 as rx'd

PR by 27 seconds

good ole Fran
as rx'd 4:21

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster from ground
Pull-ups C2B

time 6:27

last time 6:16

first set of thrusters all the way through, but after 10 reps, I took a double breath and then go. They were slow. Brady did it racked and took 2 breaks on the first set and we finished at the same time

Second set in 5's, third set 5,4.

It was slower but still felt good. I'm ready to passout now. Throat on fire.

M 35/5'7"/130

as rx'd: 5:32

#&$%!!! Still nearly double most of the times posted!

10:23 as Rx'd

6:10

Assisted Pullups with 5 plates due to hand injury.

7:37
M/21/70 kg/1,73 m

Got it in 8:40.. that's about 3 minutes off my last time.

2:29 as rx'd

4:13 rx'd

23/M/5-9/164 (Broke 165 for first time since...probably 6th grade! lol)

First time meeting Fran, was amped up for it, and then I go and have my shoulder get tight as hell about 8 reps in (FFFFUUUUUUUUUUUUUUU)

Managed to finish it off RX'd, but much slower than it could have been.

9:52

NEW PR! As Rx'd 5:19

Many thanks to CJ of Crossfit Saratoga for being a great Sensei and coaching me to a remarkable accomplishment. I think the recovery was worse than Fran: shakes, tachycardia for about 12 minutes, a little regurge.

I was observed by others. Not Oly squat depth but close.

Not bad for days from 41/M/71/209

8:00 flat
Now I know why its called a WOD not Work outs of the Day.
Did the 5x5 squat work out right before Fran... mistake

28/M/6-1/185lbs

Knocked this WOD out at L.A. Fitness in Boca Raton FL today. Everyone looked at me like I was nuts

Rx 5:34

Franxiety

23/M/5-9/164 (Broke 165 for first time since...probably 6th grade! lol)

First time meeting Fran, was amped up for it, and then I go and have my shoulder get tight as hell about 8 reps in (FFFFUUUUUUUUUUUUUUU)

Managed to finish it off RX'd, but much slower than it could have been.

9:52

29M/6'5"/227lb

First Fran in a long time. Frantastic!!

As RX'd: 5:31 (PR). Can't remember my last time, I know it was above 8 min for sure. Sub 5 next time. Bring it!

Rx'ed time 4:54
Technique with the thrusters improving greatly with time. Getting stronger but I think technique was the key to my 1:30 minute time difference from my last run in with Fran.

M/24/6'1"/180

As Rx'd:

5:36

As rx'd

5:28PR 6:14 last

Still broken sets on 15 rep pullups but unbroken on the rest. Love to hate this one.

37.5# thrusters
smith row on 5th peg
21-15-9

5:01PR(5:51 last)

Better with thruster depth but still not perfect

I used to be into the bodybuilding type of lifting and now that i switched to crossfit it just doesn't seem like i exercise enough. Doing the WOD is definately hard but an hour later im sure i can do it again. any suggestions?

Warm-up: 15 min Bike

'Fran' scaled as per Brand X: 21-15-9

1. 75lb Thruster
2. Assisted Pull-ups

4:45

M/40/6'1"/250

ok i have a question ab my thrusters... when i try to do them fast, every time i get to the top of my push i feel a little pain in my rear deltoid. it never hurts doing push press, or shoulder press, only with thrusters for some reason, and only when im trying to do them fast. any ideas as to what that could be? and how to work on it?

Cardarella,

I've done some WODs at my local Y. I get the hairy eyeballs too. Its good for those people to see what a real workout is every now and again.

4:50

Jumping pull ups, 6:04. Pec/armpit still a little sore so I didn't want to push it with full-on kipping.

Buy in: Shoulder press 5-3-1+ at 120-135-150(got 2, pr).

5:18

3.49 new PR as rx'd

As Rx'd:
3:44 PR
First time under 4min, great day!

7:46 fran

As Rx'd
4:59

Last Fran time: 12:33

Today: 8:38 PR

so dirty fran...so dirty

I did CINDY today, but I did Fran last week for the first time, RX'ed it and clocked in at 11:58.

As Rx'ed New PR - 3:16. Down from 3:30 a month ago

4:43 Rx

26/m/5'11"/175
as rx'd
5:02(PR by 58sec)
felt awful afterwards but happy with time improvement

M/21/6'0"/190ish

I tore the palm of my hand pretty bad on the first round of pull ups and didn't have tape available to cover it, so I wasn't able to keep my intensity on the pull ups, but none the less:

as rx'd 7:34

I'll get you next time FRAN!!!

m/31/225

4:20

First time trying Fran, am fairly new to Crossfit (started one week ago)

Three rnds 21-15 & 9 reps of
45# thrusters
Pull-ups (kept chair close by and did most of them assisted)

4:03

Even though it will take longer, next time I will up the weight and try to do more pull-ups unassisted

F/28/5'1"/115

3:57

As Rx'ed
7:51

as rx'd

11:31

pullups unbroken

M 185 34 4:08 as rx'd

Hardest work I have ever done.

Kyle,
Are you pushing too soon?

m/30/6foot2/205lbs

FRAN
new PR

8:17

keep getting better. thanks crossfit.

AS RXD
4.41(pr)

2:29 as rx'd

TO VIEW VIDEO, cut and paste link below

youtube.com/watch?v=aclTmZ2PHzc

4:28 as rx'd (first fran)

as rx'd:

4:36

3:25 with 65# thrusters and kipping pullups.

Legs have no spring today; low back also fatigued from yesterday's 215x20 back squats.

Post 199 Brandon-

Push yourself harder during the WOD. Theres your answer.

M/32/6'3"/200

4:31

Prev: 3:43(PR), 4:12, 4:25

195#/ M/ 28/ 6' 0"

3-3-3-3-3 thrusters 80% BW

Fran as Rx'd
3:07

Columbia MD

Rx'd,
5:28
Tabata Double Unders (27)

Rd 1: :43 (unbroken) :43 (unbroken)
Rd 2:1:15 (10/5) :40 (unbroken)
Rd 3: :43 (unbroken) :33 (unbroken)

Total: 4:40 (pr)

4:24 as rx'd
30+ second PR

3:58(pr)

Finally under four minutes!!!!

Love this CROSSFIT

question?

how can a 90 rep workout benefit me as opposed to something like Barbara?

not understanding this one

3:40 as rx'd
San Diego, CA

I screwed up: I started doing thrusters with 135lb, and wondered "why is this so hard, normally I fly through Fran?" I figured it out shortly after completely 15 thrusters and started "fresh": as rx'd

6:56 slow time for me but understandable.

didn't post last time, but it was around 11 minutes.

65lbs
6:37 (PR)

5:05 as Rx'd

New PR (down from 6:15)

CrossFit works!

m/165

as rx: 3:57 PR (-:21)

# 236 stan- I am gonna go out on a limb and say that you've never attempted this "90 rep workout". Give it a go and you tell me how it benefited you.

5.01

rx'd

2:21p.r.

March = 2:24

BW: 146 lb.

Bruised knee-cap at rugby.
Subbed 65 lb. shoulder press for thrusters.

10:30

SP: broken sets 15-6, 9-6, 9
PU: broken sets 11-9-3, 8-4-3, 5-3-2

#236, Stan, you just made my day.

11:20. Terrible time for me.

5:40 (PR)
as rx'd
Previous: 7:01
first round unbroken
second round of Thrusters: 6,6,3
PUs- unbroken
third round of Thrusters: 6,3
PUs- unbroken.

14:41 with 65lb

as RX'D 5:40

darn it first Fran and puked halfway through now i gotta go clean up!! have to try again soon

6:20:97

Wasn't really feeling "up" to doing battle with this particular girl today, but set a new PR:
5:44
down from 6:17

first fran ever. ill never forget her!!! 11:50

thrusters @45 lbs, and pull-up with a green band/brother pushing my feet up :) haha but i did it!

2:32 as Rx'd in MCB Quantico, Ramer Hall

2:32 as Rx'd in MCB Quantico, Ramer Hall

age 20 bw 170

2:46 as rx'd

pr. shoulder felt great during the workout but is really sore now. still happy for the pr

Can anyone suggest a good db wt as a sub?

2010-05-25: 6:39(2:15,3:02,1:22)
2010-01-09: 6:34(2:13,2:59,1:22)
2009-11-17: 6:13(1:54,3:02,1:17)
2009-10-11: 6:30@90lbs

New PR of 4:53

M/37/6'/185lbs

Fran rxd.
8:02 at Crossfit sport on Iceland.

First time going through Fran!!! WOW!!! Where has she been all my life. Time of 6:27. I wanted sub 10mins not knowing how it will turn out...I'm happy with it but now time to break 5mins

I'm obviously not pushing myself hard enough. Too much thinking and breaks.

As rx'd 20ish

@ #236 (Stan):

DTFW

Do the f...... workout.

CrossFit Lincoln posts skill work (buy-in) and a "cash-out".

GET SOME!

3:37 as rx'd previous pr of 5:27 set last time fran was mainsite wod...

"Fran"

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

Time = 3:21.4

Sidelined with an supraspinatus / tendon injury of my right shoulder
Physical therapy
Front squats & Pull ups
m/52/215

as r'xd time 5:27.(over 1 min slower than pr)

First round of thrusters & pu out in 1:30. Stratergy fell apart from there, should have just gone all out and hung on at the end. Crazy though, even though time is way slower you still feel beaten up!

bw-200

Rx'd
8:16 - PR for the last 18 months or so - 8:37 was pr about 3 frans ago

34M/5'10"/190#
4:37

3:58 as Rx'd

Still smoked from the NE Regional Affliate Competition. Jason and the folks from CF Albany put on a great event. Congrats to the teams that qualified. Everyone be on notice...CF New England is going to be hard to beat. My team, CF Newport finished 7th, one place out of going to Cali. Maybe next year.

NEVER QUIT!

@ Moises DelMar #225

great work man. you were smokin on the pullups. my grip started to fail on the set of 15. on a sidenote, on the thrusters, make sure you get below parallel on the squat and lock out all the way with the arms at the top with your head shooting back through and biceps by your ears. i get sloppy on range of motion too when i'm going for speed but it's best to always get full range of motion.

great time nonetheless!

SUB 110# pd

10:30 total
previous 10:13
pr 9:04

As rx'd: 7:16 (PR) last time was 12 minutes.

29/M/142

5:52. PR is 5:38

m/24/6'/180

7:51

big improvement over 9:45 last time.

m/44/185

3:12

3:14pr

By 4 seconds

Tiny Fran: 45# thrusters -100# pullups 7:14.

9:13

first time. those videos make it look easy lolz

As prescribed. 3m54s. Personal Record. Dizzy for about 30 min afterward with sweet forearm and bicep cramps. I'm pretty stoked.

23/m/5'7"/175

8 minutes on the nuts as rx'd
a new PR ...felt good doin it in the heat

29/m/5'11"/177
As Rx'd: 7:34

Humberto

#60 on thrusters.
12:42. My previous was 7:36, but I was away from crossfit for a while. I am paying the price.

16.23 as rx'd.

as rx'ed

6:15 (pr)

Although I've definitely been noticing an amazing physical improvement with Crossfit all along, today's Fran showed me how my improvement in mental conditioning; I slammed through a mental block that would destroyed my time a month ago.

M/41/180

As rx'd:

4:11

A PR by 37 seconds.

I'm glad that's over for the next few months.

More better faster

3rd date with Fran.
6:35 as Rx'd
(PR by 2:40)

30 m 5'10 175
2:25 as rx'ed PR

My history with Fran:
1/9/10- 11:11
2/5/10- 9:22

Today: 7:54 (PR)

band assist pullups/65pds

The proof is in the puddin'...
(CrossFitter since August 2009)

7:54 (PR)- band assist pullups/65pds.

32 yom
127lbs

65lb thrusters

6:15
Ran to and from the gym 3 miles combined.

39M/5'10"/170#

W/U: 5k bike ride (13:42, outside road course, 81F, 47% humidity).

As Rx: 3:24.

C/D: skipped.

Off PR by :23. Rock bottom squats and arms covered ears on thrusters; kipping pull-ups.

Exacerbated my L-shldr injury on the second set of pull-ups, causing me to drop off the bar for a brief moment. I was able to push thru the pain and it really didn't effect my time. Certainly feeling it now. My body (or at least the L-side of it) is falling apart! LOL.

271 Chris S,

thanks, you're right. when going for speed, it really helps to have a knowledgeable coach giving tips and correction while doing a WOD. i can definitely get below parallel, but it costs me a bit more after 6 right knee surgeries (including a complete reconstruction and femur realignment).

2:29 as rx'd: for VIDEO, cut and paste:

youtube.com/watch?v=aclTmZ2PHzc

7:42 as rx'd (pr by 36 seconds)

39/m/209lbs
As Rx'd: 3:48, PR!!!
Thanks, Coach!

As Rx'd: 5:51

FIRST FRAN!!!

As rx'd women's 65#
pullups as rx'd

6:56 PR

Only my second time doing this wod as rx'd. Am working on getting faster with the pullups.. no breaking with the thrusters at all, so I was happy with that :)

6:32

fran rx'd for 12:09, pr for me but was shocked when i saw the other times. makes me feel like failure.

then did yesterday's workout afterwards:
155, 185, 205, 215(pr), 225(pr). then did 20 min on the elliptical

"Fran" Rx'ed

5:17

very difficult after yesterday's squats

M/20/6'1"/170

rx'd: 4:46

First "Fran" = 9:39 with 65lb bar on 100109
Second "Fran" = 5:19 as RX'd today
Started Crossfit 100102

29 yo/M/602/160

30/M/146/5'10

SECOND WOD OF THE DAY FOR ME,

ROW 1 MINUTE, REST 1 MINUTE
ROW 2 MIN, REST 2 MINS
ROW 3 MINS, REST 3 MINS
ROW 4 MINS, REST 4 MINS
ROW 3 MINS, REST 3 MINS
ROW 2 MINS, REST 2 MINS
ROW 1 MINS, REST 1 MIN

FOR A TOTAL OF 3873 METERS OF ROW TIME. OUCH SLOW BUT SET A NEW PR OF AVERAGE FOR 500 IN ONE OF THE INTERVALS OF 1:29/ 500 METERS.

MY DREAM GOAL IS A 7 MINUTE 2000 METER ROW.

THEN DID 10 TOE TO BARS, 20 BACK EXTENSIONS AND 20 GHD SIT UPS TO COOL DOWN AND SOME STRETCHING.

NICE WOD, HAVE A NICE ONE EVERYBODY.

SANTI

m/26/5'9"/180#

3:55 PR (7 weeks ago first time was 8:53!). Continuous kip and doing heavy thrusters elsewhere made a huge difference.

As rx'd: 6.38 (PR)

I wanna see some video of these times that are around 2.30.....

M/25/5'9"/178

Time 8:10 (so slow)

I was so tired going in to this WOD I shouldve just stayed at home. It didnt help that I had to play ultimate fresby with FTD class and I got about 4 hours of sleep....next time fran, I hope.

DO WORK!!!

As rx'd: 6:30.

5.32 as rxed (5.40 last time)
5.15 still pr

As RX'ed: 6:22

5:18 for fran. This is like 2 minutes faster than my last fran! Need to get sets unbroken and I will easily be sub 5.

first day of my new life (hopefully) as from today i aim to follow the wod's religiously

fran = 10:03
thrusters like a pro, pull ups like a fat lazy novice!!!

2010-05-25: 6:39(2:15,3:02,1:22)
2010-01-09: 6:34(2:13,2:59,1:22)
2009-11-17: 6:13(1:54,3:02,1:17)
2009-10-23: 5:31@90lbs. "Fran" for "Tommy V"
2009-10-11: 6:30@90lbs

As RX'ed 12:10

5:40, as rx'd
Last time 3:30 flat. Too much beer?
PM, WS gym/bumpers

21,15,9,6 + 1 mile run
4 Rounds - 95# thrusters, pullups and 400m run between rounds
19:58 PR

46/m/5'10/195

12:39

M/19/165/70

As RX'D

3:23 PR

~147 Calories burned per minute

5:28, a small pr and I'll take it. I will now commit to learning the butterfly kip. The first 21 thrusters are okay but the 21 pulls take a lot out of me. From then on, it is a really tough slog.

Congrats to my friend Marty who had a tremendous pr and awesome showing of 4:11.

m/37/215/5'11

8'12" (pr by 1'10")

correction

43 Calories burned per minute

5:54 PR

32/F

5:35 w/ 65#

Huge PR

Down from 7:14 w/ 55# last time.

3:16 (pr)

Easily the most painful 6 minutes and 32 seconds of my life. I hate you, Fran, I hate you so much.

PR by 1 minutes and 41 seconds.

as rx'd

9:50 - my first Fran. wow she's a witch but i love her.

9:09 first time with Fran and 2 weeks in. Kinda bleck but love it!

5 minutes on the nose!

59/M/201 - 10:12

49/F/123 - thrusters w/ 45 lbs - 7:55

Question for CrossFitters... I have a bad rotator cuff and regular pull ups make my shoulders pop. Would kipping be better for me?

subbed 45lb DBs

8:25 PR

2:48 as rx'ed (pr)

75# thrusters

1:25/2:29/1:39 = 5:33 total

Unbroken thrusters on sets of 21 and 15, last set 6/3
Unbroken pullups on set of 21; no more than 5 unbroken after set 1

Really need to sack up on this workout

4:14 PR by 30 secs (4:47)def have more time I can take off...2nd set always kills me.

3:15 min total w/115lb Thrusters

M/49/6'3"/195

as rx'd
7:05 (PR)

Fran rx'd
Gutz-7:22
Ram-7:49 (L-pullups for 1/2 the reps)

34 yom 225 bwt

fran as rx'd

time of 3:46 new pr by eleven seconds

Jumping pullups

4:58

35 pound thruster
assisted pull-ups
8:12

As RX'ed
8:10

5:58 as rx'd
my first time trying "Fran"

s rx'd 8:52

MGySgt. USMC M/48/6'2"/207

Happy Happy Happy

As Rx'd 7:28 (PR)

Previous (PR) was 9:14 and last time I blazed through with about a 10 flat. Somedays are like that.

Coach, I can't express enough gratitude for how much you have given me. I give to those around me and strive to motivate and help them as you have done and continue to do for me and the rest of the CF community. Thank you...

OooRahh CrossFit

39/f

24lb barbell for thrusters 21-15-9
jumping pullups 11-5-1

Did FRAN for the first time today and felt like I rocked her world.

5:37 Rx'd

rxd

3.50 pr

thrusters unbroken

M/27/160/5'11"

CF warm-up (no pull-ups or dips)

55# Thrusters
did 13 instead of 15 on the second round (oops)

Time 15:21

6:51

Time: 07:06
65lbs Thruster
had to sub jumping pullups after first 5 pullups
subbed: 7 sets of 5 reps each

So I didn't even come close to doing the actual "Fran" workout. I'm feeling really discouraged after this one. I thought I was getting a handle on this. I thought I had built a somewhat measurable amount of strenght and then this just kicked my butt even scaled down.

This is truly an off day.

M/30/5'9"/195

As Rx'd - 3:25

today rxd - 7:42

100409 rxd - 8:12

100109 scaled to 75# - 7:19

38/m/6/185

CFWUx3

9:30

Worked hard on good form plus breaking parallel and opening my hips at the top. Tacked on time but I like doing it better/correct.

D & W @ home
as rx'd
D 6:33 (PR -:58)
W 7:18 (PR -:37)

@225 Moises At competition level with a judge not a single Thruster would have counted. Get all the way locked out, head through the window and 90% were not deep enough (hip crease at/below knee).

m/42/195/5'11"

Ran 3 miles earlier today.

WU
row 500

21-15-9
thrusters 77#
jumping pullup
6:23

2:52

7:53

TIME - 9:03

M/28/5'10/164

Fran as Rx'd

13:11, disappointed

Got my butt kicked by fran and pretty much everyone else here! First time doing fran, my shoulders were shot! I will definitely improve this next time.

M/22/165/5'10"

As rx'd: 2:53
Second time doing pull-ups since recovering from a serious case of doms.
Pr from back in January: 2:46

6:53; PR by 11 seconds last time, and by 1:13 from the Fran prior to that.

Form and strength both feel much better.

Semper FI!

Warm-up: 3 rds
15 glute ham sit-ups
10 back extensions
5 HSPU
10 double unders
10 overhead squats

Fran as Rx'd: 4:46

f/28/5'7/125

band assisted PU
65lb thrusters

15:40

4:40 (pr by 2 minutes)

7:09 (PR)

8:17

m/34/6'3"/205
7:10

3:25 - disappointed

First Fran attempt after 3 weeks of CF...

as RX'd - 12:48

Man I have a long way to go...PU's were easy, thrusters kicked my tail!

F/40/175/5'11"

After a year of crossfit, I finally completed my first Rx Fran.

Time: 11:02

pullups in 3's 2's and singles.
65# thrusters

It's a benchmark and I am looking forward to next time.

as Rx's

M/28/235

3:32 PR

M/21/157/5'11"

75# thrusters, normal pullups

12:57

Thrusters weren't that bad, pullups killed it.

jak/m/150

19 m as rx'd

not great pr though.

4:41 as rx'd. 55 seconds over PR. Overtraining probably with 2 hours of kung fu mon-thurs on top of crossfit, my body will get used to it.

As Rx'd:

5:45

7:23. One minute faster than two weeks ago!

M/27/180/6'3''

No barbell, subbed 80# sandbag for weight on thrusters.

7:42

M/26/140/5'11"

As Rx'd
3:37(pr)
old PR was 4:45

M/27/180/6'3''

No barbell, subbed 80# sandbag for weight on thrusters.

7:42

Comment #189

Awesome job Jeff! Keep up the outstanding work. Semper Fidelis and keep attacking!

40/m/190
as rx'd
pr is 3:14

Today 4:22 (Fran pr's...a thing of the past for me)

3:42

Some pullups might have not been high enough. Need to get someone to watch and keep me honest. Fist time with all unbroken sets. Last effort was 5:30+.

m36/173/5'8

as rx'd 5:55

#229
Your the man I couldnt have asked for a better answer! honestly

rx'd @ 3:59 of work.

First sub 4 minute Fran ever (I cut almost 30 seconds off). I also cut total time in half from the last Fran. It was a good day.

05/25/10: 9:47 Minutes
10/01/09: 7:54 Minutes
11/09/09: 14:53 Minutes

M/50/220/5'10"

8:25

(PR by 1:19)

8:37 PR

2/27/10- 11:16

First Time Dancing with "Fran" kicked my but, but I enjoyed every minute of it. 7:42 and I am amazed at some of the other times I have seen on here. Great Job all

11:54, with 45 lbs DB, slower than last time with a barbell

67lb thrusters felt like slow motion...

Not feeling very powerful at all today, and still trying to get back into regular crossfit workouts after being barely on the CF boat after 2 months of wedding events, traveling, and craziness.

Not my best time, actually my worst, but considering the circumstances and heavy thrusters, I'm happy.

10:55

excuse me, it was 8:55, not 10:55 :)

and previous Fran times were quicker but with 7 lbs less weight on the thrusters.

Rxd

9:06

No wonder my time was so horrible i was doing 135# thrusters

*as rx'ed

5:03

*as rx'ed

5:03

2:54 as R'xd

* first time in quite a while doing all unbroken.

* bar taken from ground

* 2 years since the last time i was able to go sub 3 min...

3:15 as Rx'd PR (previous 3:46)

Surprising time considering I am kinda ill with a flu and ear infection... happy to have gone after it.

35m/165/5'9"

www.crossfitjulia.com
Louisville, CO

First benchmark workout - at least I should improve next time...

14:21

some jumping PU

Basically the first month of CF and improved about 3 minutes from the Fran on 17 May 2010!

11:30.3 as RX'd

Next time, I want to break under 10 mins.

8:55 chair assisted pullups, 1st Fran

Daniel -8:21 as rx'd
Andie -10:43 45#

11:30.3 (PR)
Almost 3 minutes faster than last time (100517)!

Very happy with my pr on Fran today as rx'd: 6:21.4...my very first time doing this I did it in 7:25.36 but didn't write down whether it was rx'd or not and the following 2 frans prior to today's were progressively worse. I think I was better prepared this time can't wait for next one

M/20/5'8"/160

As Rx'd

Second time doing it and ended with a pr of 7:42 last time took over twenty cuz i sucked more and couldn't get on pull up bars right away..

M/32?6'3"/199lbs

4:46 Not a PB, but sub 5 so I'll take it. Legs were kind of sore from the squats yesterday.

Had to use a 45 lb plate because gym was too crowded, but 2:58

m/20/165

took a long break from crossfit, good to be back

m/38/195/6

21-15-9
65# thrusters
pullups

5:53 PR
6:28 in january

once again, forearm/grip failure on pullups was the sticking point, but happy for the PR

10:20 with 99lb thrusters. How are these times so fast? I guess I need to learn to kip.

6:10, as rx'd

Thrusters @ 80 lbs.

18 mins 36 secs

11:45

7:23. One minute faster than two weeks ago!

First time posting - I finally realized it's a way to track your progress when the same WOD appears again.

As Rx'd
7:29 (~5-6 seconds included for start/stop timer)

5:26 PR?

Rx'd, 2:43

as rxd 8.31

26/m/6'0"/215 lbs

As rxd, 5:01

m35/5'9/180

4:07

6:58 as rxd

This is a beast. 9:09 as Rx'd. Way off PR. took about 3 months off and just got back into it. Fran was not nice to me at ALL

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

5:58(7:16 last)

Today rx'd 3:47
Prior PR 6:24 on 11/17/09

@ #135 Charbs, I did the EXACT same thing. Got to 10 reps of 15 on Pull-ups then dropped. Goal for next time, unbroken sets throughout!! I'll check for your post next Fran.

CFWU x 3

75lb thruster
Jumping pull ups (after 1 regular each set)
Time: 5:34

5:51

m24/6'1/163 lbs

5:22

Tim: As RX'd 6:41, new PR; saw Pukie again, yay.
Compare to:
100329: 7:29
100208: 9:40
091227: 14:39 dropping to 45 lb thrusters on the last set

Shara/30/F/68/138
8:01 w/blue band pull ups
100329: 10:13 with jumping pull ups
091227: 14:31 w/115 lbs added to gravitron and 45 lb thrusters

Rx'd

6:21 (PR by 14 secs)

First time doing the first 21 thrusters unbroken

5:38. P to the muthagrabbin' R. Compare to last time: 6:28.

C-
5:44

M/35/195

As RX'd

5:47 (knocked 50 seconds off my previous PR)

6:30

rx'd
6:15 pr

As Rx'ed.

Total time = 10:50

M/31/5'9/173

6:50

first time doing Fran in over a year.

Elbows still too sore for thrusters,another to catch up,did OHS,Sn. and warmed up to weight for Fran ,before elbows started falling apart again,were fine for pull-ups,but thrusters oot the windae

65# 21 reps only of each

4.04

3:19

PR is 3:04

As rx'd

4:41 pr by a minute

Double unders with FRan.....5:56.....

m/41/6'0"/192

as rx'd, PR by 2:48

6:10

Been doing crossfit for three to four months now first time at fran, and first time to do pullups without the band, i finished in 10:24 RX'd. yeh baby

As Rx'd:
8:07

PR by 2:01!!

Sub'd
ez bar thrusters
50# lat pulldown

6:05 PR (6:41 last)

Sub'd
ez bar thrusters
50# lat pulldown

6:05 PR (6:41 last)

For some reason my previous attempt didn't post. 5:38, PR, 50 secs faster than 100109

great work everyone!

fran rx 7:50

pr by 1 minute :)

42/M/5'10"/187lb

6'8" 250lbs
As Rx'd: 4:19

11:07

Last time Fran came it, I was on my second day of CF, so this was a good indicator of how much I've progressed:

Jan 9th - 8:07
May 25th - 4:37 (PR)

m/28/210

6:59 (PR)

12:48 rx

7:27 rx

Subbed 90lbs (2 45lb dumbbells)

8:16 - PR by 1:40!

M/42/156lbs

crazy awesome - benchmarks great at reality checks

4:03

8:09 NOT a PR.

very disappointed with my performance. did well with the first 2 rounds, but then got really tired all of a sudden. not physically tired from the WOD, but just sleepy. didn't sleep well last night, probably why. took too much of a break between rounds 2 and 3.

Fran. 90#
8:09

CG E-City CrossFit;
Leary(m/45/5'11/200)
5:50 as rx'd
another humbler was hoping to break 4:30. Just plain tired.

4:27

Rx'd - 4:47 PR

previous PR 5:45 from 1 month ago

can't believe i knocked 1 minute off my time in only a month

Subbed 135 pounds and finished in 11:47.87

10:46, no previous posting, have done but not as Rx like today :) (PU in doorway)

3:47 (PR) but...
I used 45# dumbells for this. Personally I think dumbells as a replacement for barbell work is a better way to go for balance plus that additional requirement for stabilization via other muscles. A 250 bench with a barbell ain't gonna be 2 - 125 dumbells!

Anyone that wants to give me an opposing viewpoint, I'm all ears.

3:47 (PR)
I used 2 - 45# dumbells rather than a barbell. Personally I think dumbells are a better way to go than barbells due to improved symmetry and the required stabilizing muscles. If anyone wants to provide me a counter point to that thought, I'm all ears!

as rx'd:
Kevin: 4:30

21, 15, 9:
95lb thruster
butterfly pullups

3:12 05/26/2010 1:12, 1:13, 0:47
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

M/32/215/6'
thrusters - 5 sets of 9 reps @ 67#
pull ups - 9/9/9/7/5
9:40

F/32/155/5'7"
45# barbell for thrusters 21-15-9
resistance band pullups 9-5-4
6:55

7:37 as Rx'd

4.32, 10s off of PR, but met goal of not wimping out between rounds 1 and 2

as rx'd
4:34, small PR

As rx'd but not able to do it unbroken for 21 or 15 thrusters. The bar never left my hands though just some suckng wind time.

7:57

5:30 as rx'd. PR I believe.

6:14

23 / M / 5'9" / 135lbs

Scaled to 80lb thrusters

7:55

Oh wow, my hands and forearms were a wreck after this. I had to rest about five minutes before I could get the clips off the bar.

I've now done Fran three times with 70lbs and twice with 80lbs; next time I plan to do it with the full 95lbs. Yikes--hope it doesn't come up again too soon.

"Fran"

F/46y/62"/140#/JULIA
45# Thrusters
Band Pull-ups
19:20

M/41y/68"/155#/GEORGE
As Rx'd
13:23
20 sec faster than last time

Modified due to sore back

45# Push Press
Ring Pullups
7:54

3:34

21/m/155/5'8

7:37

as rx'd, first time

M/29/225

4 minutes

3:44 PR. Last PR was 4:31. 1 year ago was over 6 min.

M/64/199-"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
8:48 NEW PR!

M/32/6'3"/199LBS

4:42
Not a PB, but after the squats I am happy with sub 5.

M/45/6'1"/190

As Rx'd 5:12

Disappointed. Sad performance today.

Rx'd
8:05

I flew in from San Diego on Tuesday, and did this tonight (Wednesday night).

22/m/168lbs Time - 3:28. Very satisfied new PR.

M/32/5'9"/152

As rx'd

7:03

Really tired; little sleep last night. Still PR by 6 seconds, and virtually no climbing onto my tiptoes in the thrusters.

13:33 with 65 lbs.
Kelly said my thrusters were way deep, and that my back and hip snap have gotten stronger.
10 more lbs on me than last time.
Oh well.

55# thrusters
green band pull ups

12:05

**thrusters took a while...pull ups all unbroken

10:57 jpu's except 1st 10

135# Thrusters
Dead Hang Pull Ups
15-12-9

14:20

7:45 as rx'ed.

grip on the pull-ups was the rate limiting factor.

As Rx'd:

8:07
First Fran, many more to come!

did with 45kg as rx'd

9:39

Was very slow through thrusters, pullups not too bad. After my first round I had to move from near the pullup bar because the PTI at work didn't like that I was near the doorway or that I wasn't doing the thrusters in the squat rack.

strict pullups

11:06 (pr)

First Fran!
Rx'd

5:55

M/25/158 GregAWU

As rx'd, done day after making up "Eva" = grip fried!

5:07

75lb thrusters, up 10 pounds from last time.

6:58

down 1 minute 15 seconds from last time even with the increased weight.

M/38/165
6:40
Great workout

6:56 last time
Previous to that 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
8 Minutes of X trainer
then 50 Sits.

7:15
scaled thrusters to 75# which was probably scaled too much

6:24 as Rx'd (PR by 6 seconds, but hey its a pr)

M/39/70"/166

12.56; 95#, feet on floor.
2/22/09: 9.54 with 85# - same as last 2 times: 8.45 and 11.58.

M/25/68"/163

As Rx'd 5:42
Thrusters are still my weak point, when you perform the front squat, should the bar be racked back on your shoulders like a regular front squat? Or do you hold the bar in a position that preps you for the press, but your arms are supporting most of the weight?

4:34 - New PR, first sub-5! Woo hoo!

Only broken set was 10/5 on the 15 thrusters.

4:16, all thrusters unbroken, grip was giving out again

m/45/170

7:05(pr)

34/m/205/6'5"

6:13

12 min as rx'd

21-15-9
85# thrusters
pullups (unassisted)

8:30

no broken thruster rounds, but very tough to finish
pullups = goat; probably should use assistance and do straight through

previous 2X in sixes w/ different scaling

14:45
used 2 50# dumbells.

7:50. Had to walk from one station to the next which allowed for some rest. Not as good as last Fran (6:30).

Last time:

Scaled Thruster to #85

4:33

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

This time:

WU 3 mile run 22:40

95# Thruster as RX! but broken 11+10, 8+7, 9 straight

PU broken 15+6, 12+3, 9 straight

Much slower at 7:49 but as RX for the first time!

2nd Fran ever. Always dismayed by how much slower I am than you guys, but I do get pumped from your comments, and you crack me up too. Last (first) Fran was 16 something. 12:46 this time. I need to learn kip. Last set of thrusters unbroken. Had to jump some pull-ups. A bit sore from heavy 5-5-5-5-5 squats yesterday. Feeling woozy from Fran. Lovin' it. Thanks coach and everybody. m/30/6'3"/220

m/21/5'10"/195

As prescribed:
10:51

m/39/76/215

5:25

Been having problems with tendonitis in my wrist lately, so I was worried about this one.

21 x 95#
21 pullups
15 x 65#
11/4 pullups
9 x 65#
7/2 pullups

And in a little over 7 minutes.

M/38/187/5-10

"Fran" As Rxd
21-21 unbroken 1.08 at 74% hr
15 (slowly last 3 not powered thru)- 15 = 1.14 @ 83%
5,4-9 put bar down lost time there.. rats = 1.07 @ 83%.

TOTAL = 3.30

Not at PR which was 2.52, but pretty good for doing it alone without cheering on. Will take it.
Rode bike in and back.
Also played vball with NAPS vball team one hour, A pretty good day all in all :-)

8:39 at home on swingset fat bar (limited kip) vs 10:39 2/13/09
10:00--slowly getting back up to speed 9/17/08
6:43 7/24/08
7:37 bah! 5/12/08
7:10 3/31/08
8:32 really sucking wind 2/14/08
8:06 12/19/07-bad hangover & massively sore legs
8:55 11/19/07
9:58 in sb w/40lb dbs and nonkip pull ups 8/26/07
7:50 w/ badly ripped callus 2/1/07
9:46 10/24/06
12:08 5/17/06
9:02 3/6/06
10:40 12/22/05
14:45 11/15/05-1st fran after hernia surgery.
11:13 8/30/05-right before surgery

.6 mi run wu 4:49

Frickin Fran.

100 lb thruster
5:10
not my best but I hated every second of it.

44/169

Been away quite a while as you can see...

As rx'd:

9:01

Last time 8:21
Before that 5:25

M/22/174/6'2"

YES!

As Rx'd:
5:49
(PR by 2:35!)

Compared to March 23 which was 8:24. I shaved over two minutes off! Very happy with this. Definitely gave it all I had... I felt like I was hit by a train after and it was brilliant.

Scaled to;
Three rounds, 21-15- and 9 reps, for time of:
15kg Thruster
Pull-up progressions (lied diagonally under the smith machine and pulled body up to the bar)

9:35

I was pretty happy with my time. Even if I pushed harder I don't think I could have got under nine minutes.

5.36. 1:50 over PR. Heat and humidity got me.

7 min 48 sec... last time I did Fran was at my level one cert in April at Yosemite, 4000 elevation! Needless to say my time at sea level is much shorter!

6:07 (PB)

Previous best 6:10

24.m.141.65"

as rx'd
6:05

Last Time:
6:48

PR:
5:12

7:48

As RX'd

2:57

m/28/5'10/180

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

time: 10:11

March 28th 2010 at my cert 7:15 rx
May 27th 2010 at Wasatch CrossFit 5:35 rx

Fran gets in my head...Did the workout at 12ish had about 9 fear poops before that...

5:30 as Rx'd

scaled thrusters to 65#
assisted pull-ups

7:04

Ow! My arms....
6:51

First Fran.

7:27
the porch

5:15

previous time 14:22 as rx'd

today 9:36 as rx'd. that's a big freakin' difference!

3.01

Fran

Time: 10:35

6;18 (previous 9;03, and before that 12;00) I'm hoping I can shave off at least a minute by next time.

11:41

previous was 10:53 and my PR was 9:37 so this was not a good time at all...not sure why either

M 36/5'10"/170

3:03

Reps as Rx'ed but sub'ed 65# for Thrusters and jumping pull ups.

8:50.45

Ambience: Nine Inch Nails, "The Perfect Drug"

As rx'd, 3:19 (PR).

What a thing adrenaline is. In warm-up, thrusters with just the bar felt heavy. But on starting Fran, the 95# thrusters felt light (at least initially). Set of 21: thrusters felt good, maybe a little faster than usual. Was hard to get the kip right starting out (legs dead from thrusters), but got the 21 pullups straight. Lightheaded but otherwise fine after; time- 1:20. A few deep breaths then Set of 15: thrusters started to feel heavy, got 10, a few deep breaths in rack, then the last 5. Got the first 12 pullups, then 3 with normal kip, feeling pretty good. Time 2:35. Although 10s faster than last time, I did not remember this, and my brain said "that's basically 2 sets, each at 1:20. You can't have the last set be that slow or you'll be at 4 min." A few more deep gasps and then Set of 9: plowed through the thrusters, first time doing this. Jumped right onto the pullup bar, got 5. Switched to normal kip and got 3, then the last one. Collapsed.

Fran is so mean! But great to finish a workout before the song is over.

@ the sweatbox
As Rx'd

5:29

PR is 5:21

@ the sweatbox
As Rx'd

5:29

PR is 5:21

7:55. Second Fran, and a pr by just under 5min. Proud, but not happy.

8:11

sub'd 45# db thrusters
Squats were just past parallel, not a2a
8:36
splits of 2:25/6:00/8:36

5:28

m/30/6'/164

6:40

broke all sets in half

As Rx'd.

091011 8:58
091117 6:53
100525 6:22 (new PR)

Thrusters; Pull-ups
21; 21
10/5; 10/5
5/4; 9

1st round thrusters broken at least 3 times. second round three times. last round unbroken.
1st rnd pu broken three times. 2nd round three times. last round once.
42kg thruster
13:26

Daniel - as rx'd - 8:21
Andie - 45# bar, band assisted pullups - 10:43

Crossfitting for 3 months. First ever Fran, 5:58.

95 POUND THRUSTER
(unbroken:hard)
PULL-UPS
(broken:hard)
3:34

Power Clean 3X5 @ 190#
Then Fran - 5:55, should have been better.

35yom / 205lbs

Pack, 21-15-9 res of:
75# Thruster
Pull-ups

8:53

I increased weight this time and came in 3" faster, but I'm still short of the 3-5" mark. I think I'll hang tight for next time and see where I'm at. Truth be told, though, a real pull-up bar would make a world of difference here.

21-15-9 reps of:
95# Thruster
Pull-ups

6:22

21-15-9 reps of:
95# Thruster
Pull-ups

6:22

8:49

(did thrusters straight thru - slow on pullups, had to break up: 12/9, 8/5/2, 9/3)

24/m/168lbs/70"

as rxd

4:11 missed pr by 13 seconds

as rx'd

all sets unbroken!

3:09 (pr)

3:18 previous

as rx'd 1:02

As rx'd: 8:38

12.23
pr10.33

05/30

10:47

cold

CFWUx3 (no PUs or dips)
5:13

10:30

40k bar

07:38mins

rx'd 5:09. 34/m/245lbs/5'11'' PR.

5:09 rx'd. 34m/245lb/5'11''

Completed with no breaks
thruster: 20 lbs
Pull Downs: 110 lbs

Rx'd

5:37

m/37/180/72"

as rx'd
5:13 (PR by 3:21)

31/m/71"/178#/Palmyra, NY

CFWU
6:32 (1:52 slower than PR)

pullups slowed me down as I was doing them on one of those Perfect Pullup door attachments.

42/m/176cm/74kg

As rx'd

5:31 (last time 5:59, PR 5:16)

Better than last time, but still far from my PR and even further from my sub 5min goal.

Warm-up with hip prep, shoulder prep and double unders. Worked up to 60kg thrusters in m warm-up which was good because it made the first few thrusters in the WOD feel so light.
Although did C2B pull-ups in my warm-up. Halfway through the first round of Frans pull-ups I realized that I was still going C2B (that's why the pull-ups felt so hard). Had to break the second round of pull-ups.
Thrusters 21-9/6-5/4, Pull-ups 21-10/5-9

Thrusters better than last time, but still need some practise.
Butterfly pull-ups need practise too.
Next time I will raise my heartrate higher during the warm-up with lots of double unders or som intervall rowing.

My plan was to do 5x5 back squats and shoulder press after Fran, but no way, I had enough for today.

"Fran"

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

*9:13

* Sore right elbow

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

5:01

Jeff @ work
BFK
23 reps first round-two were short
2:37

44/m/206

1 mile run warmup

Scaled to 75 lbs.

16:35 sucks!

This was my second fran ever - rx'd 5:53 and PR by almost 2 minutes after one month.

scaled to 95# 15-12-9
9:19
try dropping the weight a bit next time

3:27 (3:06 pr)

CFWU
Fran - 7:20
M/49/198#/72"

48/M/182
15:42

m/36/5'9/179
CFWU - 3. Pushups instead of PU 2nd & HSPU 3rd. Superman. Burgener. DU.
5:05
All unbroken 1st round.
Thrusters: 10+5, 4+5
PU: 7+4+4, 5+4
Pleased w/time considering I ate so bad the day before. Bob helped to push me/keep me going. Hips back, knees out on thrusters.
1/9/10: 5:01 - PR
11/17/09: 5:41
10/11: 6:50
2/13: 5:43
12/3: 6:05

1st Fran ever...ouch.
-
8:27

Rx'd
5:25

M/29/235/5'11"

8:42
As Rx'd

As rx'd w/ strict pull-ups

7:13

8:01

first round felt good (-3:00) then ran out of puff

CrossFit warmup then Fran as rx'd

Last time my time was: 10:16

Today it was 8:19. I think that is a PR for me.

4:31

Finally getting full ROM for all pullups. Next step will be to not breakup the pullups so much; had to do the last round in 2's.

M/25/5'11''/195

EJ
M/37/170
5:40 AS RXED
EJ

31 yom, 190 lbs

5:09 as rx'd

6:04
45# thrusters

7:44

6:25 with 75 lb thrusters

first Fran

10:19 rx'd

m/178cm/87kg/34y
4:55

M/54/143/5'8"

as rxd 6:04

Didn't get the fran on may 25.
Did the 15 and 9 of fran in 9min51sec...

As rx'd (99lb, dead hang pullups with palms toward).
Ignoring previous PR as I'm not sure it was done with correct weight.

8:10

[8:10]

8:00

071218

11:42

100525
5 sets of 9 each exercise
65# Thruster
Pull-ups (gravitron - setting 13)

machine was being used in rnds 3, 4 and 5 - sum reps jumping negatives

12:21

49/m/190

As Rx'd. 6:30. :50 slower than last

31/m/160/65
6:25 PR but I did use kips this time.

1/2 marathon yesterday (1:56) so not that bad

24 lb bar;
pull-ups with breaks;

9:17

6-8-10
75# thruster
10:47

2-1-10 90# thrstr 13:10

Did this again at Lv1 Cert on 6/5/2010:

3:20 rx'd.

felt horrible after regionals.

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

5.20

5:20

did this at the level 1 cert in February, at elevation with a cold coming on that ended up being a terrible chest cold but wasn't quite there during the cert... anyway, did it in 6:30 or so while there. Three weeks later I did it in 4:58 at home and was very happy with it.

Today (June 8th) I just did it in 3:45!!! Huge PR!

How fast should it get before it's time to consider scaling up or using a vest?

It's funny, I still scale down weight a lot. I figured if I ever got a sub 5 minute Fran I would be mostly as rx'ed......need to work on the heavy stuff more.

CFWUx3 (no pull-ups)
BWU

11:07 as Rx'd

Ernest 39/M/61"/156

9:45 after a layoff

3:09 As Rx'd 2nd time doing fran first time was 4:09 with strict pull ups because I didn't have my kip form down, this time I did kip pull ups, big difference! New PR!!

m/29/5'9"/160

10:15 pr

WOD "Fran"

as rx'd 4.27 P.B. Thrusters @ 43.5kg

Elbows finally fine to do this, I still beleive I can go a lot faster,just a matter of being able to practice thrusters, pain free !
Earlier, Sn.,P/Sn., Cln & Jrk., after b/p 5-5-5-5-5,Sn. halt d/l's.

65# thrusters
6:14

Kenz: 4:14 (45# thruster/green band pullups)
Tara: 3:47 (45/ring)
MegO: 4:15 (45/g-j)
Ryan: (4:14 (75)
Renee: 4:15 (35)
Mrs Hermes: 3:43 (15/ring)
Gabe: 5:10 (65)
Amanda: 5:25 (35/g)
Jack: 4:46 (75)
Mikey: 11:19 (65/blue band pullups)
KJ: 4:26 (45/b)
Meghan: 5:57 (35/g-k)
Pip: 4:43 (75)
Wick: 5:22 (75)
Kevin: 5:16 (75)
Frank: 4:20 (15/b)
Lama: 5:44 (75)

65# thrusters
6:27

As rx'd
Time:5:35
Beat old time of 6:54. Almost 1.5 minutes.

M/34/177

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

5:43

rest 5:00

95# back squat, 6 reps on the minute for 6:00

32,5kg thruster

6:08

M/24/6'0"/175

PR - 4:01 (Rx)
Classic WOD

9:47

as rx'd

6:15!

PR by about a minute. and the last time i did it was in january at 85#

shane did it with 55# in 5:35

m/31/6'1/195

rx'd 7:38

m/22/5'10"/170

as rx'd
11:20

...i'm thinking i'll easily be able to cut a good chunk of time off once i find a comfortable way to do thrusters without aggravating my wrists.

m/46/6'4"/230
as rx'd
7:42
pr by 1:33

m/27/5'8"/230
4:44
pr by 0:36

I Love FRAN

As rx'ed

9:45

Thought that was pretty crap until I looked back through the earlier posts and the last Fran time I found was 9:47, listed as PR, think I've done better than that but regardless, good effort today to come back from a pretty slothful Sunday.

FRAN
31/M/5'7
Did FRAN 4:31 (65#)
Moving up to #75 next week. Will aim for same time.

12:00

(PR is 8:59)