May 25, 2010

Tuesday 100525

"Fran"

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

Post time to comments.

Compare to 100109.

CentralEastRegionalsDeadliftSetupbyBedard_th.jpg

Enlarge image

Proper set up for the deadlift: Natural lumbar curve, hips higher than the knees, shoulders in front of the bar, weight on the heels.


The Women's competition at the Northwest Regionals, CrossFit Journal preview video [wmv] [mov]


"The 'Space' Program" with John and Kelly Brown, CrossFit Journal preview video [wmv] [mov]

Posted by lauren at May 25, 2010 5:00 PM
Comments

been waiting for this one

Comment #1 - Posted by: Whit at May 24, 2010 5:01 PM

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

Comment #2 - Posted by: KTFTF at May 24, 2010 5:02 PM

YEAH BABY

Comment #3 - Posted by: Ryan Warkentin at May 24, 2010 5:03 PM

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

Comment #4 - Posted by: rh at May 24, 2010 5:06 PM

YESYESYESYESYES

Comment #5 - Posted by: connor thompson 16yrs old, 5'7", 145 lbs. at May 24, 2010 5:08 PM

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

Comment #6 - Posted by: rob at May 24, 2010 5:13 PM

Everyone loves Fran :)

Comment #7 - Posted by: Joshua Sullins at May 24, 2010 5:20 PM

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

Comment #8 - Posted by: Flarega 6'4" 220 (1st crossfit workout Nov.23, '09) at May 24, 2010 5:24 PM

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?

Comment #9 - Posted by: Roger/5'9"/20/157lbs at May 24, 2010 5:28 PM

Did this last week as Rx'd 7:35

F/24/5'6"/130lbs

Comment #10 - Posted by: katie ann at May 24, 2010 5:28 PM

back squat 5-5-5-5-5

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

Comment #11 - Posted by: quinn McCutchen M/40/150/5'10" at May 24, 2010 5:31 PM

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

Comment #12 - Posted by: angie at May 24, 2010 5:40 PM

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

Comment #13 - Posted by: samR at May 24, 2010 5:41 PM

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

Comment #14 - Posted by: brian p at May 24, 2010 5:43 PM

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

Comment #15 - Posted by: matyb at May 24, 2010 5:45 PM

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 :)

Comment #16 - Posted by: Mel at May 24, 2010 5:53 PM

#13

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

Comment #17 - Posted by: ether at May 24, 2010 5:58 PM

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

Comment #18 - Posted by: J_B at May 24, 2010 6:00 PM

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

Comment #19 - Posted by: SANTI at May 24, 2010 6:02 PM

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?

Comment #20 - Posted by: RyanS 5'11/24/175 at May 24, 2010 6:06 PM

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

Comment #21 - Posted by: josh wilkins at May 24, 2010 6:12 PM

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

Comment #22 - Posted by: kelly at May 24, 2010 6:12 PM

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.

Comment #23 - Posted by: CrossFit Junkie at May 24, 2010 6:16 PM

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!

Comment #24 - Posted by: Playoff Beard at May 24, 2010 6:22 PM

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

Comment #25 - Posted by: BR at May 24, 2010 6:25 PM

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

Comment #26 - Posted by: Derik at May 24, 2010 6:29 PM

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

40/f !!

Comment #27 - Posted by: Sue Mc at May 24, 2010 6:37 PM

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

40/f !!

Comment #28 - Posted by: Sue Mc at May 24, 2010 6:39 PM

as Rx'ed

7:00 (PR)!!!

Comment #29 - Posted by: Dickey 28/5'7"/165 lbs at May 24, 2010 6:43 PM

M 43 6' 206

Fran Rx 3:19

Comment #30 - Posted by: chris McK FD at May 24, 2010 6:45 PM

sweet!

Comment #31 - Posted by: rjs609 at May 24, 2010 6:46 PM

5:15

Comment #32 - Posted by: Repto M/39/5'11''/235 at May 24, 2010 6:55 PM

after some heavy back squats = ugly.

good thing i did it last week on fresh legs

5:19

180/5'6

Comment #33 - Posted by: Byron at May 24, 2010 6:56 PM

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!

Comment #34 - Posted by: Slav 22/m/5'8"/158 at May 24, 2010 7:11 PM

@#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.

Comment #35 - Posted by: Ben at May 24, 2010 7:17 PM

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

Comment #36 - Posted by: steven at May 24, 2010 7:23 PM

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

Comment #37 - Posted by: DannyD at May 24, 2010 7:33 PM

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

Comment #38 - Posted by: Matt_Joyner81 at May 24, 2010 7:35 PM

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

Comment #39 - Posted by: adam at May 24, 2010 7:35 PM

i luv you fran!!! ;)

Comment #40 - Posted by: 32/5'3/135ish at May 24, 2010 7:41 PM

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

Comment #41 - Posted by: Colin at May 24, 2010 7:48 PM

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

Comment #42 - Posted by: Shane at May 24, 2010 7:56 PM

Male-30-260lbs
Fran
10:25

Comment #43 - Posted by: Rodney at May 24, 2010 8:11 PM

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.

Comment #44 - Posted by: MoisesDelMar M/26/165/5'8'' at May 24, 2010 8:15 PM

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

Comment #45 - Posted by: SANTI at May 24, 2010 8:20 PM

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.

Comment #46 - Posted by: Josh at May 24, 2010 8:29 PM

Thanks Santi!

Comment #47 - Posted by: Shane at May 24, 2010 8:32 PM

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

Comment #48 - Posted by: connor thompson 16yrs old, 5'7", 145 lbs. at May 24, 2010 8:44 PM

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

Comment #49 - Posted by: RyanS 5'11/24/175 at May 24, 2010 8:49 PM

#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.

Comment #50 - Posted by: Ronnieboy at May 24, 2010 9:01 PM

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

Comment #51 - Posted by: Chris at May 24, 2010 9:03 PM

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.

Comment #52 - Posted by: Workhorse at May 24, 2010 9:23 PM

Al Udeid

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

Comment #53 - Posted by: AdamL at May 24, 2010 9:24 PM

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.

Comment #54 - Posted by: Allan at May 24, 2010 9:25 PM

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

Comment #55 - Posted by: rashmi at May 24, 2010 10:06 PM

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

Comment #56 - Posted by: 32/5'2/135ish at May 24, 2010 10:07 PM

M/24/5'10"/160

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

Comment #57 - Posted by: Rob V at May 24, 2010 10:18 PM

Great job Rob V!

Comment #58 - Posted by: LD at May 24, 2010 10:21 PM

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

Comment #59 - Posted by: Tommy - CF Feel Good at May 24, 2010 10:44 PM

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

Comment #60 - Posted by: jeremy at May 24, 2010 10:52 PM

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?

Comment #61 - Posted by: Robbyhernz at May 24, 2010 11:22 PM

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?

Comment #62 - Posted by: Robbyhernz at May 24, 2010 11:28 PM

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

Comment #63 - Posted by: David Ryan at May 25, 2010 12:38 AM

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!

Comment #64 - Posted by: Ala at May 25, 2010 1:21 AM

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!

Comment #65 - Posted by: MattI at May 25, 2010 1:22 AM

7:35

Comment #66 - Posted by: ArcLite M/35/69"/163 at May 25, 2010 1:29 AM

3:16 as rx'd.

Bring on LA!

Comment #67 - Posted by: Alex CF Auckland M/31/5'7"/167 at May 25, 2010 1:53 AM

#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.

Comment #68 - Posted by: Dan Mason at May 25, 2010 2:15 AM

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

Comment #69 - Posted by: Bonecrusher Panther CrossFit at May 25, 2010 2:45 AM

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

Comment #70 - Posted by: willbrown at May 25, 2010 3:08 AM

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

Comment #71 - Posted by: Sibbs at May 25, 2010 3:19 AM

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

Comment #72 - Posted by: Robo at May 25, 2010 3:42 AM

#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.

Comment #73 - Posted by: Latham Fell M/29/180 at May 25, 2010 3:54 AM

3:43

Comment #74 - Posted by: Pacers at May 25, 2010 4:09 AM

6:25
as rx'd

Comment #75 - Posted by: Andy at May 25, 2010 4:14 AM

M/49/6'/180#

5:42 as rx'd

Comment #76 - Posted by: Richard at May 25, 2010 4:18 AM

9:07

good form on thrusters.
need work on pullups.

Comment #77 - Posted by: charles.burrow at May 25, 2010 4:20 AM

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!

Comment #78 - Posted by: Steven M. Platek at May 25, 2010 4:21 AM

m/31/5'8/135

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

Comment #79 - Posted by: shameen at May 25, 2010 4:24 AM

M/42/5'11"/180

As rx'd

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

Comment #80 - Posted by: nutfam at May 25, 2010 4:30 AM

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

Comment #81 - Posted by: jason at May 25, 2010 4:41 AM

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

tt - 6:19

Comment #82 - Posted by: fitz997 at May 25, 2010 4:59 AM

rx'd 8:37

Comment #83 - Posted by: Shane at May 25, 2010 5:09 AM

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

Comment #84 - Posted by: Beantown9 at May 25, 2010 5:15 AM

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

Comment #85 - Posted by: J Rok at May 25, 2010 5:18 AM

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

Comment #86 - Posted by: Joshua at May 25, 2010 5:18 AM

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

Comment #87 - Posted by: Matt from kunduz at May 25, 2010 5:20 AM

F/39/5'6"/155

65# thrusters; kipping pull-ups

7:54

Comment #88 - Posted by: mom to five at May 25, 2010 5:21 AM

as rx'd

4:37

Comment #89 - Posted by: ferb44 at May 25, 2010 5:24 AM

M/29/178/5'10"

as rx'd

3:37

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

Comment #90 - Posted by: Mark at May 25, 2010 5:29 AM

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.....

Comment #91 - Posted by: Nick at May 25, 2010 5:31 AM

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

Comment #92 - Posted by: Bebjamin at May 25, 2010 5:39 AM

M/27/185/6'1"

3:24

Comment #93 - Posted by: TAG at May 25, 2010 5:42 AM

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 :))

Comment #94 - Posted by: jenn at May 25, 2010 6:03 AM

Workhorse,

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

Thanks.

Comment #95 - Posted by: Playoff Beard at May 25, 2010 6:03 AM

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

Comment #96 - Posted by: power-girl at May 25, 2010 6:04 AM

M/40/191

RX 3:01

Comment #97 - Posted by: Paul Cegon at May 25, 2010 6:06 AM

'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.

Comment #98 - Posted by: Prinze at May 25, 2010 6:10 AM

32/M/185

As rx'd

4:42 (PR)

Comment #99 - Posted by: john g at May 25, 2010 6:15 AM

32/M/185

As rx'd

4:42 (PR)

Comment #100 - Posted by: john g at May 25, 2010 6:16 AM

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!).

Comment #101 - Posted by: Terrell Stephens at May 25, 2010 6:18 AM

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?

Comment #102 - Posted by: j-mo at May 25, 2010 6:21 AM

Rx'd 5:47 (PR)

Comment #103 - Posted by: Josiah Ertz at May 25, 2010 6:28 AM

As RX'd

8:32

PR by 6 minutes. Woot!

Comment #104 - Posted by: Adam A. at May 25, 2010 6:29 AM

Great wods Northwest Regionals!

Comment #105 - Posted by: Cheri at May 25, 2010 6:31 AM

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!

Comment #106 - Posted by: Dan at May 25, 2010 6:34 AM

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

Comment #107 - Posted by: bill patton at May 25, 2010 6:34 AM

As Rx'd
5:48

Camp Stone, Afghanistan (92*F)

Comment #108 - Posted by: LT TILL at May 25, 2010 6:36 AM

#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.

Comment #109 - Posted by: rgman at May 25, 2010 6:40 AM

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

Comment #110 - Posted by: Umberto - CROSS GYM at May 25, 2010 6:45 AM

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

Comment #111 - Posted by: Vip at May 25, 2010 6:46 AM

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

8:05

m/41/150/5'7

Comment #112 - Posted by: texinma at May 25, 2010 6:47 AM

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#?

Comment #113 - Posted by: whatwouldemmado at May 25, 2010 6:52 AM

m/27/5'8"/145

First time with Fran

Rx'd - 7:45

Comment #114 - Posted by: Townsend at May 25, 2010 6:53 AM

7:15 as RX'd...

Comment #115 - Posted by: james.patrick [M/48/66"/135] at May 25, 2010 6:53 AM

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

Comment #116 - Posted by: Devin Henry at May 25, 2010 6:54 AM

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)

Comment #117 - Posted by: jenniferg at May 25, 2010 6:58 AM

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

Comment #118 - Posted by: Nickosaurus at May 25, 2010 7:00 AM

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...

Comment #119 - Posted by: dan m at May 25, 2010 7:05 AM

8:53

Comment #120 - Posted by: Raybone M/42/6"0'/180 at May 25, 2010 7:09 AM

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

Comment #121 - Posted by: Law at May 25, 2010 7:11 AM

M/35/5'10"/197

3:32

Just off PR

Comment #122 - Posted by: bs2103 at May 25, 2010 7:15 AM

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

Comment #123 - Posted by: SANTI at May 25, 2010 7:15 AM

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

Comment #124 - Posted by: Jason Detwiler at May 25, 2010 7:16 AM

M/29/145lb/5'6"

as rx'd 4:59

Comment #125 - Posted by: Mike at May 25, 2010 7:30 AM

26/M/5'9"/165

5:34 as RX'd

Good is not enough if better is possible.

Comment #126 - Posted by: Josh at May 25, 2010 7:36 AM

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

Comment #127 - Posted by: Mindy S at May 25, 2010 7:43 AM

#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

Comment #128 - Posted by: Staggs at May 25, 2010 7:48 AM

M/35/72"/240

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

Comment #129 - Posted by: Chappy B+ at May 25, 2010 7:50 AM

As RX'd-

8:58 (PR)

Last month's time: 11:42

Nice!

Comment #130 - Posted by: Julia at May 25, 2010 7:52 AM

as rx'd
8:25

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

Comment #131 - Posted by: Mike Spadaro at May 25, 2010 7:52 AM

#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.

Comment #132 - Posted by: TLE at May 25, 2010 7:58 AM

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

Comment #133 - Posted by: Kamper M/45/200/74" at May 25, 2010 7:58 AM

“Fran”

As Rx'd

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

Time: 4:08.9

Comment #134 - Posted by: Derek at May 25, 2010 7:59 AM

as rx'd

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

Comment #135 - Posted by: w at May 25, 2010 8:19 AM

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.

Comment #136 - Posted by: bird 45 yo M 5'9" 178 Level 1 cert at May 25, 2010 8:24 AM

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

Comment #137 - Posted by: mike/40/6'3"/210 at May 25, 2010 8:38 AM

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

Comment #138 - Posted by: charbs m/25/190 at May 25, 2010 8:40 AM

Fran

as RXd

3:53

Comment #139 - Posted by: david 29/m/175/5'11" at May 25, 2010 8:41 AM

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".

Comment #140 - Posted by: bingo at May 25, 2010 8:45 AM

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.

Comment #141 - Posted by: RJ at May 25, 2010 8:46 AM

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.

Comment #142 - Posted by: Kevin C. at May 25, 2010 8:47 AM

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.

Comment #143 - Posted by: James m/30/204/5'8" at May 25, 2010 8:55 AM

17:35

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

Comment #144 - Posted by: JonathanA at May 25, 2010 9:00 AM

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

Comment #145 - Posted by: Sindre m/19/95kg/191cm at May 25, 2010 9:04 AM

m/22/185

rx'd

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

Comment #146 - Posted by: harry at May 25, 2010 9:06 AM

M/22/5'6"/156

Rx'd 5:45.

Comment #147 - Posted by: Tyler K. at May 25, 2010 9:13 AM

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

Comment #148 - Posted by: J-man at May 25, 2010 9:18 AM

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.

Comment #149 - Posted by: Jim D. 49/m/165/5'11" at May 25, 2010 9:18 AM

M/23/6'2/160

8:30 PR

Comment #150 - Posted by: SeanMerron at May 25, 2010 9:18 AM

M/30/5'9"/185

RX'D 4:25

Comment #151 - Posted by: ButterBall at May 25, 2010 9:19 AM

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!

Comment #152 - Posted by: Steven M. Platek at May 25, 2010 9:27 AM

5:49

Comment #153 - Posted by: Sherwood m/21/6'/200 at May 25, 2010 9:32 AM

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))

Comment #154 - Posted by: JuliePlatt at May 25, 2010 9:37 AM

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

Comment #155 - Posted by: gary martins at May 25, 2010 9:48 AM

5:47 as rx'd

Comment #156 - Posted by: Jon M 22/6'2/205 at May 25, 2010 9:50 AM

"fran"
3:14 rx'd
new pr

Comment #157 - Posted by: CaseyD /m/23/6'/185 at May 25, 2010 9:56 AM

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!

Comment #158 - Posted by: Fit Mom in CT of CrossFit Persevere (F39/130/5'2") at May 25, 2010 9:56 AM

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

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

Comment #159 - Posted by: britt at May 25, 2010 9:58 AM

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 :)

Comment #160 - Posted by: Kevin Bania, 28, 70", 185lbs, Camp Ramadi, Iraq at May 25, 2010 10:02 AM

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

Comment #161 - Posted by: SB at May 25, 2010 10:04 AM

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

Comment #162 - Posted by: Brandon at May 25, 2010 10:04 AM

3:07

Comment #163 - Posted by: Uriel at May 25, 2010 10:07 AM

Fran

As rx'd

9:26

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

Comment #164 - Posted by: Clay m/29/5'11/220 at May 25, 2010 10:09 AM

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

Comment #165 - Posted by: Matt Mitchell at May 25, 2010 10:09 AM

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

Comment #166 - Posted by: Linwood Wright at May 25, 2010 10:11 AM

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

Comment #167 - Posted by: Brandon at May 25, 2010 10:13 AM

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

Comment #168 - Posted by: guitarman29 at May 25, 2010 10:15 AM

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 #169 - Posted by: ryantrues at May 25, 2010 10:16 AM

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.

Comment #170 - Posted by: Workhorse at May 25, 2010 10:18 AM

4:50 Rx'd, PR by 27 seconds

Comment #171 - Posted by: Nick m/24/6'/195 at May 25, 2010 10:22 AM

CFWU x3

8:31
as rxd

Comment #172 - Posted by: Matthew at May 25, 2010 10:26 AM

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...

Comment #173 - Posted by: gazaloo/m/45/160lbs/5'9" at May 25, 2010 10:29 AM

25m/5'11"/171lbs

First Fran ever.

As rx'd: 4:54

Comment #174 - Posted by: Caleb at May 25, 2010 10:29 AM

As rx'd, 11:55.

Comment #175 - Posted by: Mike (M/28/170/5'6) at May 25, 2010 10:38 AM

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

Comment #176 - Posted by: in8girl at May 25, 2010 10:41 AM

#173~ nicely done!

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

Comment #177 - Posted by: Fit Mom in CT of CrossFit Persevere (F39/130/5'2") at May 25, 2010 10:51 AM

3:32 as rx'd

PR by 27 seconds

Comment #178 - Posted by: Michael McCoy 5'11" 175 lbs. at May 25, 2010 10:51 AM

good ole Fran
as rx'd 4:21

Comment #179 - Posted by: Jason (M/26/197/5'10) at May 25, 2010 10:54 AM

"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.

Comment #180 - Posted by: NikNichols42yo 5'7'' 165lbs at May 25, 2010 10:55 AM

M 35/5'7"/130

as rx'd: 5:32

Comment #181 - Posted by: Dan D at May 25, 2010 10:57 AM

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

10:23 as Rx'd

Comment #182 - Posted by: Chris G. 43/6'1"/230 at May 25, 2010 10:59 AM

6:10

Assisted Pullups with 5 plates due to hand injury.

Comment #183 - Posted by: Matt Gilson at May 25, 2010 11:00 AM

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

Comment #184 - Posted by: LeFlo at May 25, 2010 11:11 AM

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

Comment #185 - Posted by: Tapp at May 25, 2010 11:15 AM

2:29 as rx'd

Comment #186 - Posted by: MoisesDelMar M/26/165/5'8'' at May 25, 2010 11:18 AM

4:13 rx'd

Comment #187 - Posted by: B-Mo 6', m,33,194 at May 25, 2010 11:19 AM

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

Comment #188 - Posted by: Brandon at May 25, 2010 11:19 AM

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

Comment #189 - Posted by: JTB at May 25, 2010 11:21 AM

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

Comment #190 - Posted by: Exodus813 18/M/6'0"/170 at May 25, 2010 11:25 AM

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

Comment #191 - Posted by: cardarella at May 25, 2010 11:25 AM

Franxiety

Comment #192 - Posted by: Jdd at May 25, 2010 11:27 AM

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

Comment #193 - Posted by: Brandon at May 25, 2010 11:29 AM

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!

Comment #194 - Posted by: Justin at May 25, 2010 11:29 AM

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.

Comment #195 - Posted by: Stryder9 M/36/5'8"/160# at May 25, 2010 11:34 AM

M/24/6'1"/180

As Rx'd:

5:36

Comment #196 - Posted by: upstatesooner at May 25, 2010 11:49 AM

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.

Comment #197 - Posted by: Bells 37/6"1"/195 at May 25, 2010 11:50 AM

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

5:01PR(5:51 last)

Better with thruster depth but still not perfect

Comment #198 - Posted by: Susan M at May 25, 2010 11:52 AM

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?

Comment #199 - Posted by: Brandon at May 25, 2010 11:54 AM

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

Comment #200 - Posted by: Dean at May 25, 2010 11:56 AM

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?

Comment #201 - Posted by: Kyle at May 25, 2010 11:57 AM

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.

Comment #202 - Posted by: Justin at May 25, 2010 12:01 PM

4:50

Comment #203 - Posted by: mrd m/25/5'10"/195 at May 25, 2010 12:04 PM

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).

Comment #204 - Posted by: Kamper M/45/200/74" at May 25, 2010 12:04 PM

5:18

Comment #205 - Posted by: Chad at May 25, 2010 12:05 PM

3.49 new PR as rx'd

Comment #206 - Posted by: Chris at May 25, 2010 12:08 PM

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

Comment #207 - Posted by: Mike H at May 25, 2010 12:08 PM

7:46 fran

Comment #208 - Posted by: danny struck at May 25, 2010 12:12 PM

As Rx'd
4:59

Comment #209 - Posted by: Hammack at May 25, 2010 12:12 PM

Last Fran time: 12:33

Today: 8:38 PR

Comment #210 - Posted by: Irish Tom at May 25, 2010 12:15 PM

so dirty fran...so dirty

Comment #211 - Posted by: toddy at May 25, 2010 12:16 PM

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

Comment #212 - Posted by: Bryan Ohr at May 25, 2010 12:18 PM

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

Comment #213 - Posted by: Bear R. at May 25, 2010 12:20 PM

4:43 Rx

Comment #214 - Posted by: GAC - M/27/6'4/185 at May 25, 2010 12:20 PM

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

Comment #215 - Posted by: justaman - liberty, sc at May 25, 2010 12:21 PM

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!!!

Comment #216 - Posted by: Snowman at May 25, 2010 12:22 PM

m/31/225

4:20

Comment #217 - Posted by: Matthew at May 25, 2010 12:26 PM

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

Comment #218 - Posted by: Ang at May 25, 2010 12:29 PM

3:57

Comment #219 - Posted by: quallnow at May 25, 2010 12:30 PM

As Rx'ed
7:51

Comment #220 - Posted by: CBrown at May 25, 2010 12:35 PM

as rx'd

11:31

pullups unbroken

Comment #221 - Posted by: horica m/22/5'7"/169 at May 25, 2010 12:36 PM

M 185 34 4:08 as rx'd

Hardest work I have ever done.

Comment #222 - Posted by: Jdude at May 25, 2010 12:45 PM

Kyle,
Are you pushing too soon?

Comment #223 - Posted by: Thatcher M/43/5'10"/200 at May 25, 2010 12:48 PM

m/30/6foot2/205lbs

FRAN
new PR

8:17

keep getting better. thanks crossfit.

Comment #224 - Posted by: mattvoelker at May 25, 2010 12:50 PM

AS RXD
4.41(pr)

Comment #225 - Posted by: Jonblaze at May 25, 2010 12:53 PM

2:29 as rx'd

TO VIEW VIDEO, cut and paste link below


youtube.com/watch?v=aclTmZ2PHzc

Comment #226 - Posted by: MoisesDelMar M/26/165/5'8'' at May 25, 2010 12:57 PM

4:28 as rx'd (first fran)

Comment #227 - Posted by: t4r4o4y4 at May 25, 2010 1:05 PM

as rx'd:

4:36

Comment #228 - Posted by: Ken at May 25, 2010 1:07 PM

3:25 with 65# thrusters and kipping pullups.

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

Comment #229 - Posted by: Kelly Moore 47/F/5'/114# at May 25, 2010 1:08 PM

Post 199 Brandon-

Push yourself harder during the WOD. Theres your answer.

Comment #230 - Posted by: alex at May 25, 2010 1:11 PM

M/32/6'3"/200

4:31

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


Comment #231 - Posted by: Ben S at May 25, 2010 1:11 PM

195#/ M/ 28/ 6' 0"

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

Fran as Rx'd
3:07

Columbia MD

Comment #232 - Posted by: Malec at May 25, 2010 1:12 PM

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

Comment #233 - Posted by: Josh M/35/74"/198# at May 25, 2010 1:13 PM

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

Total: 4:40 (pr)

Comment #234 - Posted by: Casey P. in Milwaukee M/42/5'10/167 at May 25, 2010 1:14 PM

4:24 as rx'd
30+ second PR

Comment #235 - Posted by: Chris M/37/6'2/200 at May 25, 2010 1:14 PM

3:58(pr)

Finally under four minutes!!!!

Love this CROSSFIT

Comment #236 - Posted by: AD at May 25, 2010 1:17 PM

question?

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

not understanding this one

Comment #237 - Posted by: stan at May 25, 2010 1:17 PM

3:40 as rx'd
San Diego, CA

Comment #238 - Posted by: Josh Parlette at May 25, 2010 1:19 PM

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.

Comment #239 - Posted by: jamie/31/m/175/5'11" at May 25, 2010 1:19 PM

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

65lbs
6:37 (PR)

Comment #240 - Posted by: brittk at May 25, 2010 1:20 PM

5:05 as Rx'd

New PR (down from 6:15)

CrossFit works!

Comment #241 - Posted by: Iz - M/39/6'1"/185 at May 25, 2010 1:20 PM

m/165

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

Comment #242 - Posted by: jnel at May 25, 2010 1:24 PM

# 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.

Comment #243 - Posted by: jnel at May 25, 2010 1:28 PM

5.01

Comment #244 - Posted by: RGD at May 25, 2010 1:28 PM

rx'd

2:21p.r.

March = 2:24

Comment #245 - Posted by: tpd122 m/23/5"8"/164 at May 25, 2010 1:34 PM

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

Comment #246 - Posted by: JRPD at May 25, 2010 1:43 PM

#236, Stan, you just made my day.

11:20. Terrible time for me.

Comment #247 - Posted by: Latham Fell M/180/29 at May 25, 2010 1:43 PM

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.

Comment #248 - Posted by: magnus 24/5'8"/155-160 at May 25, 2010 1:45 PM

14:41 with 65lb

Comment #249 - Posted by: em :) at May 25, 2010 1:50 PM

as RX'D 5:40

Comment #250 - Posted by: mikey mic at May 25, 2010 1:50 PM

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

Comment #251 - Posted by: smurph at May 25, 2010 1:53 PM

6:20:97

Comment #252 - Posted by: Greg Praylow at May 25, 2010 2:03 PM

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

Comment #253 - Posted by: Carri F/42/5'/120 at May 25, 2010 2:05 PM

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!

Comment #254 - Posted by: Anna V at May 25, 2010 2:09 PM

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

Comment #255 - Posted by: Nick Richardson at May 25, 2010 2:12 PM

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

Comment #256 - Posted by: Nick Richardson M/25/5'8"/170 at May 25, 2010 2:14 PM

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

Comment #257 - Posted by: Chris S at May 25, 2010 2:19 PM

Can anyone suggest a good db wt as a sub?

Comment #258 - Posted by: Joe at May 25, 2010 2:21 PM

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

Comment #259 - Posted by: gs at May 25, 2010 2:22 PM

New PR of 4:53

M/37/6'/185lbs

Comment #260 - Posted by: bdiggle at May 25, 2010 2:23 PM

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

Comment #261 - Posted by: Jerry Holmberg, SWE at May 25, 2010 2:24 PM

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

Comment #262 - Posted by: Derik at May 25, 2010 2:25 PM

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

As rx'd 20ish

Comment #263 - Posted by: Brian M/31/218/6'4" at May 25, 2010 2:29 PM

@ #236 (Stan):

DTFW

Do the f...... workout.

Comment #264 - Posted by: James m/30/204/5'8" at May 25, 2010 2:31 PM

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

GET SOME!

Comment #265 - Posted by: katie ann at May 25, 2010 2:32 PM

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

Comment #266 - Posted by: blaney at May 25, 2010 2:32 PM

"Fran"

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

Time = 3:21.4

Comment #267 - Posted by: Scott m/24/155/5'8" at May 25, 2010 2:32 PM

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

Comment #268 - Posted by: Pete In Sun City at May 25, 2010 2:33 PM

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!

Comment #269 - Posted by: JonEl FunctFit at May 25, 2010 2:33 PM

bw-200

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

Comment #270 - Posted by: corry at May 25, 2010 2:33 PM

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

Comment #271 - Posted by: 611 at May 25, 2010 2:33 PM

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!

Comment #272 - Posted by: Dan Blackmon (M/36/5'10"/175) at May 25, 2010 2:35 PM

@ 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!

Comment #273 - Posted by: Chris S at May 25, 2010 2:36 PM

SUB 110# pd

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

Comment #274 - Posted by: Ticotexas M/40/69/150 at May 25, 2010 2:39 PM

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

Comment #275 - Posted by: EmilX at May 25, 2010 2:41 PM

29/M/142

5:52. PR is 5:38

Comment #276 - Posted by: Eric E at May 25, 2010 2:41 PM

m/24/6'/180

7:51

big improvement over 9:45 last time.

Comment #277 - Posted by: TBone at May 25, 2010 2:43 PM

m/44/185

3:12

Comment #278 - Posted by: cosmo at May 25, 2010 2:49 PM


3:14pr

By 4 seconds

Comment #279 - Posted by: Kevin McClellan 48/M/195 at May 25, 2010 2:50 PM

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

Comment #280 - Posted by: Spit [M/33/6'1"/205] at May 25, 2010 2:52 PM

9:13

first time. those videos make it look easy lolz

Comment #281 - Posted by: Marky Mark at May 25, 2010 2:55 PM

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

Comment #282 - Posted by: Jeff at May 25, 2010 2:56 PM

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

Comment #283 - Posted by: Z at May 25, 2010 2:58 PM

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

Comment #284 - Posted by: Rusty at May 25, 2010 2:59 PM

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.

Comment #285 - Posted by: Humberto at May 25, 2010 3:06 PM

16.23 as rx'd.

Comment #286 - Posted by: Welsh Tom 83kg at May 25, 2010 3:07 PM

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.

Comment #287 - Posted by: Colin, 24/M/170/5'9" at May 25, 2010 3:11 PM

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

Comment #288 - Posted by: Marty at May 25, 2010 3:13 PM

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

Comment #289 - Posted by: Peter: 38/m/6'2"/251 at May 25, 2010 3:13 PM

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

Comment #290 - Posted by: Brandon Ecker at May 25, 2010 3:18 PM

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)

Comment #291 - Posted by: Thinlizzie at May 25, 2010 3:26 PM

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

Comment #292 - Posted by: Thinlizzie at May 25, 2010 3:28 PM

32 yom
127lbs

65lb thrusters

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

Comment #293 - Posted by: Jon Gray at May 25, 2010 3:29 PM

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.

Comment #294 - Posted by: rjf (Since 07-20-07. WOD no. 781) at May 25, 2010 3:30 PM

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

Comment #295 - Posted by: MoisesDelMar M/26/165/5'8'' at May 25, 2010 3:36 PM

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

Comment #296 - Posted by: Ronnieboy at May 25, 2010 3:37 PM

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

Comment #297 - Posted by: Ted Socha at May 25, 2010 3:40 PM

As Rx'd: 5:51

FIRST FRAN!!!

Comment #298 - Posted by: Baby Face Harry m/24/6'3"/200 at May 25, 2010 3:47 PM

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 :)

Comment #299 - Posted by: jill at May 25, 2010 3:49 PM

6:32

Comment #300 - Posted by: JRob at May 25, 2010 3:51 PM

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

Comment #301 - Posted by: Branden at May 25, 2010 3:51 PM

"Fran" Rx'ed

5:17

very difficult after yesterday's squats

Comment #302 - Posted by: quinn McCutchen M/40/150/5'10" at May 25, 2010 3:58 PM

M/20/6'1"/170

rx'd: 4:46

Comment #303 - Posted by: ericthered at May 25, 2010 4:06 PM

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

Comment #304 - Posted by: Porath at May 25, 2010 4:07 PM

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

Comment #305 - Posted by: SANTI at May 25, 2010 4:08 PM

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.

Comment #306 - Posted by: Mauricio at May 25, 2010 4:08 PM

As rx'd: 6.38 (PR)

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

Comment #307 - Posted by: MTR/m/168/5'9" at May 25, 2010 4:08 PM

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!!!

Comment #308 - Posted by: BlackCatX-Fit at May 25, 2010 4:13 PM

As rx'd: 6:30.

Comment #309 - Posted by: therozfather. 31/M/200 at May 25, 2010 4:13 PM

5.32 as rxed (5.40 last time)
5.15 still pr

Comment #310 - Posted by: Kyle A. at May 25, 2010 4:16 PM

As RX'ed: 6:22

Comment #311 - Posted by: Luke/m/30/5'9"/185 at May 25, 2010 4:19 PM

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.

Comment #312 - Posted by: neil emery at May 25, 2010 4:21 PM

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!!!

Comment #313 - Posted by: richard at May 25, 2010 4:21 PM

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

Comment #314 - Posted by: gs at May 25, 2010 4:22 PM

As RX'ed 12:10

Comment #315 - Posted by: esztanyo at May 25, 2010 4:26 PM

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

Comment #316 - Posted by: Ajax at May 25, 2010 4:32 PM

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

Comment #317 - Posted by: Presto at May 25, 2010 4:39 PM

12:39

Comment #318 - Posted by: zach.welton at May 25, 2010 4:43 PM

M/19/165/70

As RX'D

3:23 PR

~147 Calories burned per minute

Comment #319 - Posted by: JSFace at May 25, 2010 4:44 PM

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.

Comment #320 - Posted by: Smithy/m/49/5'10"/165 at May 25, 2010 4:49 PM

m/37/215/5'11

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

Comment #321 - Posted by: Keith M at May 25, 2010 4:50 PM

correction

43 Calories burned per minute

Comment #322 - Posted by: JSFace at May 25, 2010 4:51 PM

5:54 PR

Comment #323 - Posted by: Chris O m/29/174 at May 25, 2010 4:52 PM

32/F

5:35 w/ 65#

Huge PR

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

Comment #324 - Posted by: DeniseR at May 25, 2010 4:53 PM

3:16 (pr)

Comment #325 - Posted by: lucien at May 25, 2010 4:55 PM

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.

Comment #326 - Posted by: BigSpinJay at May 25, 2010 4:56 PM

as rx'd

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

Comment #327 - Posted by: StephieG at May 25, 2010 4:56 PM

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

Comment #328 - Posted by: Aaron at May 25, 2010 4:57 PM

5 minutes on the nose!

Comment #329 - Posted by: Charles L at May 25, 2010 5:00 PM

59/M/201 - 10:12

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

Comment #330 - Posted by: Dave and Belinda at May 25, 2010 5:03 PM

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

Comment #331 - Posted by: AMS at May 25, 2010 5:07 PM

subbed 45lb DBs

8:25 PR

Comment #332 - Posted by: ToddJ(44/175/5'10") at May 25, 2010 5:08 PM

2:48 as rx'ed (pr)

Comment #333 - Posted by: Rory Mack at May 25, 2010 5:09 PM

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

Comment #334 - Posted by: Pete - Decatur at May 25, 2010 5:13 PM

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

Comment #335 - Posted by: scubasteve 38 170 at May 25, 2010 5:33 PM

3:15 min total w/115lb Thrusters

Comment #336 - Posted by: K. Allen at May 25, 2010 5:35 PM

M/49/6'3"/195

as rx'd
7:05 (PR)

Comment #337 - Posted by: JimL at May 25, 2010 5:36 PM

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

Comment #338 - Posted by: surffire at May 25, 2010 5:46 PM

34 yom 225 bwt

fran as rx'd

time of 3:46 new pr by eleven seconds

Comment #339 - Posted by: brian t at May 25, 2010 5:46 PM

Jumping pullups

4:58

Comment #340 - Posted by: JerryM M/38/255/6'2 at May 25, 2010 5:49 PM

35 pound thruster
assisted pull-ups
8:12

Comment #341 - Posted by: rox f/45/5'4"/120 at May 25, 2010 5:50 PM

As RX'ed
8:10

Comment #342 - Posted by: Neil at May 25, 2010 5:51 PM

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

Comment #343 - Posted by: Mark Lovelace, crossfits alone in Bloomsburg at May 25, 2010 5:53 PM

s rx'd 8:52

Comment #344 - Posted by: jeff gebbie at May 25, 2010 5:54 PM

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

Comment #345 - Posted by: W.D. at May 25, 2010 5:57 PM

39/f

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

Comment #346 - Posted by: Lis at May 25, 2010 5:58 PM

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

5:37 Rx'd

Comment #347 - Posted by: kelly at May 25, 2010 5:58 PM

rxd

3.50 pr

thrusters unbroken

Comment #348 - Posted by: controlfreak at May 25, 2010 6:00 PM

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

Comment #349 - Posted by: Greg-NOLA at May 25, 2010 6:01 PM

6:51

Comment #350 - Posted by: MessDog at May 25, 2010 6:08 PM

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.

Comment #351 - Posted by: Znxtch at May 25, 2010 6:08 PM

M/30/5'9"/195

As Rx'd - 3:25

Comment #352 - Posted by: cnc at May 25, 2010 6:19 PM

today rxd - 7:42

100409 rxd - 8:12

100109 scaled to 75# - 7:19

Comment #353 - Posted by: tdhalls at May 25, 2010 6:20 PM

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.

Comment #354 - Posted by: Jeremy A. Olive at May 25, 2010 6:21 PM

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

Comment #355 - Posted by: waderpro D m/48 W f/45 at May 25, 2010 6:22 PM

@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).

Comment #356 - Posted by: cfitman at May 25, 2010 6:28 PM

m/42/195/5'11"

Ran 3 miles earlier today.

WU
row 500

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

Comment #357 - Posted by: slowweak at May 25, 2010 6:30 PM

2:52

Comment #358 - Posted by: Logan Gelbrich M/24/6'3''/210 at May 25, 2010 6:37 PM

7:53

Comment #359 - Posted by: John M/26/5'9"/195 at May 25, 2010 6:39 PM

TIME - 9:03

Comment #360 - Posted by: smithwick's at May 25, 2010 6:42 PM

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.

Comment #361 - Posted by: WJC at May 25, 2010 6:46 PM

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

Comment #362 - Posted by: max niemiec at May 25, 2010 6:47 PM

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!

Comment #363 - Posted by: Walker at May 25, 2010 6:52 PM

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

Comment #364 - Posted by: Casey at May 25, 2010 6:54 PM

f/28/5'7/125

band assisted PU
65lb thrusters

15:40

Comment #365 - Posted by: OFQ-MD at May 25, 2010 6:59 PM

4:40 (pr by 2 minutes)

Comment #366 - Posted by: ryan 6'/33/185 at May 25, 2010 7:00 PM

7:09 (PR)

Comment #367 - Posted by: cort at May 25, 2010 7:03 PM

8:17

Comment #368 - Posted by: B Miller/m/5'9"/248 at May 25, 2010 7:04 PM

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

Comment #369 - Posted by: lk at May 25, 2010 7:09 PM

3:25 - disappointed

Comment #370 - Posted by: troy at May 25, 2010 7:10 PM

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!

Comment #371 - Posted by: Josh 5'6"/34/155 at May 25, 2010 7:10 PM

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.

Comment #372 - Posted by: JuliePlatt at May 25, 2010 7:11 PM

as Rx's

M/28/235

3:32 PR

Comment #373 - Posted by: BigRobb at May 25, 2010 7:14 PM

M/21/157/5'11"

75# thrusters, normal pullups

12:57

Thrusters weren't that bad, pullups killed it.

Comment #374 - Posted by: chris137 at May 25, 2010 7:22 PM

jak/m/150

19 m as rx'd

not great pr though.

Comment #375 - Posted by: jak at May 25, 2010 7:29 PM

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.

Comment #376 - Posted by: Fosco m/175/5'9/23 at May 25, 2010 7:33 PM

As Rx'd:

5:45

Comment #377 - Posted by: Curtis M/24/6'2"/183 at May 25, 2010 7:42 PM

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

Comment #378 - Posted by: Chris m/191/34/69" at May 25, 2010 7:43 PM

M/27/180/6'3''

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

7:42

Comment #379 - Posted by: Chris F at May 25, 2010 7:46 PM

M/26/140/5'11"

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

Comment #380 - Posted by: Jon at May 25, 2010 7:46 PM

M/27/180/6'3''

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

7:42

Comment #381 - Posted by: Chris F at May 25, 2010 7:47 PM

Comment #189

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

Comment #382 - Posted by: CJ at May 25, 2010 7:50 PM

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

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

Comment #383 - Posted by: JackM at May 25, 2010 7:51 PM

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+.

Comment #384 - Posted by: Skylar at May 25, 2010 7:56 PM

m36/173/5'8

as rx'd 5:55

Comment #385 - Posted by: c-loc at May 25, 2010 7:59 PM

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

Comment #386 - Posted by: Brandon at May 25, 2010 7:59 PM

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.

Comment #387 - Posted by: Justin Dalling at May 25, 2010 8:05 PM

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

Comment #388 - Posted by: Shawn Becker at May 25, 2010 8:06 PM

M/50/220/5'10"

8:25

(PR by 1:19)

Comment #389 - Posted by: Joe at May 25, 2010 8:08 PM

8:37 PR

2/27/10- 11:16

Comment #390 - Posted by: Matt 33/180/69 at May 25, 2010 8:14 PM

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

Comment #391 - Posted by: Rafael Lopez at May 25, 2010 8:14 PM

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

Comment #392 - Posted by: Raph at May 25, 2010 8:17 PM

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

Comment #393 - Posted by: Kristina F/26/5'3"/116 at May 25, 2010 8:25 PM

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

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

Comment #394 - Posted by: Kristina F/26/5'3"/116 at May 25, 2010 8:28 PM

Rxd

9:06

Comment #395 - Posted by: Jean-Paul Lara (26/m/5'10/168) at May 25, 2010 8:32 PM

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

Comment #396 - Posted by: Christopher Hearn at May 25, 2010 8:33 PM

*as rx'ed

5:03

Comment #397 - Posted by: jshep 24/6'1/210 at May 25, 2010 8:36 PM

*as rx'ed

5:03

Comment #398 - Posted by: jshep 24/6'1/210 at May 25, 2010 8:36 PM

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...

Comment #399 - Posted by: MarcusG 5'9" 170 at May 25, 2010 8:45 PM

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

Comment #400 - Posted by: Shawn Bandel at May 25, 2010 8:46 PM

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

14:21

some jumping PU

Comment #401 - Posted by: corkie M/39/5'10/200 at May 25, 2010 8:50 PM

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.

Comment #402 - Posted by: Allan at May 25, 2010 8:53 PM

8:55 chair assisted pullups, 1st Fran

Comment #403 - Posted by: vargos at May 25, 2010 9:02 PM

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

Comment #404 - Posted by: hub at May 25, 2010 9:02 PM

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

Comment #405 - Posted by: Allan at May 25, 2010 9:09 PM

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

Comment #406 - Posted by: Cphil24m/157#5'9" at May 25, 2010 9:09 PM

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..

Comment #407 - Posted by: Mark Boston at May 25, 2010 9:18 PM

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.

Comment #408 - Posted by: Darren Travers at May 25, 2010 10:00 PM

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

Comment #409 - Posted by: Phil Anton at May 25, 2010 10:12 PM

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

Comment #410 - Posted by: jsr at May 25, 2010 10:18 PM

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

Comment #411 - Posted by: dave at May 25, 2010 10:32 PM

6:10, as rx'd

Comment #412 - Posted by: newt66ssa at May 25, 2010 10:47 PM

Thrusters @ 80 lbs.

18 mins 36 secs

Comment #413 - Posted by: Perry Cox at May 25, 2010 11:32 PM

11:45

Comment #414 - Posted by: ambro at May 26, 2010 1:06 AM

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

Comment #415 - Posted by: Chris m/191/34/69" at May 26, 2010 1:59 AM

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)

Comment #416 - Posted by: Kyle M/33/5'8"/150 at May 26, 2010 2:16 AM

5:26 PR?

Comment #417 - Posted by: dc3 at May 26, 2010 2:42 AM

Rx'd, 2:43

Comment #418 - Posted by: amped 35/M/190/6' at May 26, 2010 3:39 AM

as rxd 8.31

Comment #419 - Posted by: rick at May 26, 2010 4:04 AM

26/m/6'0"/215 lbs

As rxd, 5:01

Comment #420 - Posted by: Kyle Baisley at May 26, 2010 4:30 AM

m35/5'9/180

4:07

Comment #421 - Posted by: Keithc17 at May 26, 2010 4:39 AM

6:58 as rxd

Comment #422 - Posted by: Mik at May 26, 2010 4:45 AM

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

Comment #423 - Posted by: Adam Conn at May 26, 2010 5:05 AM

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

5:58(7:16 last)

Comment #424 - Posted by: Teri S at May 26, 2010 5:10 AM

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.

Comment #425 - Posted by: Mikbu m/32/72"/215 at May 26, 2010 5:24 AM

CFWU x 3

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

Comment #426 - Posted by: Doug M/39/6'6"/260 at May 26, 2010 5:48 AM

5:51

m24/6'1/163 lbs

Comment #427 - Posted by: Danny G at May 26, 2010 5:51 AM

5:22

Comment #428 - Posted by: Todd S at May 26, 2010 5:53 AM

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

Comment #429 - Posted by: Tim/35/M/70/173 at May 26, 2010 6:11 AM

Rx'd

6:21 (PR by 14 secs)

First time doing the first 21 thrusters unbroken

Comment #430 - Posted by: Lance Hagler at May 26, 2010 6:32 AM

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

Comment #431 - Posted by: Chris H m/32/147/67" at May 26, 2010 7:31 AM

C-
5:44

Comment #432 - Posted by: Jeff & Charity @ CF Snohomish at May 26, 2010 7:37 AM

M/35/195

As RX'd

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

Comment #433 - Posted by: Billy at May 26, 2010 7:39 AM

6:30

Comment #434 - Posted by: JETT at May 26, 2010 7:45 AM

rx'd
6:15 pr

Comment #435 - Posted by: Biff f/28/5'5"/125 at May 26, 2010 7:49 AM

As Rx'ed.

Total time = 10:50

Comment #436 - Posted by: fosterww98 at May 26, 2010 8:05 AM

M/31/5'9/173

6:50

first time doing Fran in over a year.

Comment #437 - Posted by: CChurch at May 26, 2010 8:11 AM

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

Comment #438 - Posted by: Pedro Barrera Scotland at May 26, 2010 8:13 AM

65# 21 reps only of each

4.04

Comment #439 - Posted by: dk8507 at May 26, 2010 8:18 AM

3:19

PR is 3:04

Comment #440 - Posted by: Jeff in Phoenix 6'1''/195 at May 26, 2010 8:39 AM

As rx'd

4:41 pr by a minute

Comment #441 - Posted by: tonyz m/185/26 at May 26, 2010 8:42 AM

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

Comment #442 - Posted by: ryan at May 26, 2010 8:43 AM

m/41/6'0"/192

as rx'd, PR by 2:48

6:10

Comment #443 - Posted by: Jeff H at May 26, 2010 9:12 AM

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

Comment #444 - Posted by: keith ellingham at May 26, 2010 9:24 AM

As Rx'd:
8:07

PR by 2:01!!

Comment #445 - Posted by: SeanW 32/m/215 at May 26, 2010 9:24 AM

Sub'd
ez bar thrusters
50# lat pulldown

6:05 PR (6:41 last)

Comment #446 - Posted by: Bells 37/6"1"/195 at May 26, 2010 9:47 AM

Sub'd
ez bar thrusters
50# lat pulldown

6:05 PR (6:41 last)

Comment #447 - Posted by: Patti P at May 26, 2010 9:48 AM

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

Comment #448 - Posted by: Chris H m/32/147/67" at May 26, 2010 9:51 AM

great work everyone!

fran rx 7:50

pr by 1 minute :)

42/M/5'10"/187lb

Comment #449 - Posted by: dan lau at May 26, 2010 9:52 AM

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

Comment #450 - Posted by: Michael at May 26, 2010 10:53 AM

11:07

Comment #451 - Posted by: sherwood sr 49/210 at May 26, 2010 11:04 AM

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)

Comment #452 - Posted by: Brian m/19/6'3"/225 at May 26, 2010 11:08 AM

m/28/210

6:59 (PR)

Comment #453 - Posted by: Steeler at May 26, 2010 11:56 AM

12:48 rx

Comment #454 - Posted by: xbadamsx at May 26, 2010 12:06 PM

7:27 rx

Comment #455 - Posted by: Ryan K at May 26, 2010 12:10 PM

Subbed 90lbs (2 45lb dumbbells)

8:16 - PR by 1:40!

M/42/156lbs

Comment #456 - Posted by: rlh at May 26, 2010 12:51 PM

crazy awesome - benchmarks great at reality checks

4:03

Comment #457 - Posted by: Neill m/20/5'11"/186 at May 26, 2010 12:58 PM

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.

Comment #458 - Posted by: Eamon at May 26, 2010 1:02 PM

Fran. 90#
8:09

Comment #459 - Posted by: GH at May 26, 2010 1:08 PM

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.

Comment #460 - Posted by: Dan Leary at May 26, 2010 1:08 PM

4:27

Comment #461 - Posted by: Ryan at May 26, 2010 1:13 PM

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

Comment #462 - Posted by: John/24/5'8/175 at May 26, 2010 1:21 PM

Subbed 135 pounds and finished in 11:47.87

Comment #463 - Posted by: José Riesco III, 5'9" 165 at May 26, 2010 1:21 PM

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

Comment #464 - Posted by: RussA at May 26, 2010 1:28 PM

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.

Comment #465 - Posted by: bill m/51/72"/212 at May 26, 2010 1:31 PM

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!

Comment #466 - Posted by: bill m/51/72"/212 at May 26, 2010 1:33 PM

as rx'd:
Kevin: 4:30

Comment #467 - Posted by: Kevin and Dave at La Jolla Country day at May 26, 2010 2:07 PM

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

Comment #468 - Posted by: johnathon in seattle 28/5'8/152 at May 26, 2010 3:02 PM

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

Comment #469 - Posted by: nat&chris at May 26, 2010 3:48 PM

7:37 as Rx'd

Comment #470 - Posted by: Nathan at May 26, 2010 4:20 PM

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

Comment #471 - Posted by: apolloswabbie at May 26, 2010 4:32 PM

as rx'd
4:34, small PR

Comment #472 - Posted by: Jon-David at May 26, 2010 5:02 PM

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

Comment #473 - Posted by: John Dunaway at May 26, 2010 5:25 PM

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

Comment #474 - Posted by: JoeK at May 26, 2010 5:32 PM

6:14

Comment #475 - Posted by: rhhs at May 26, 2010 5:34 PM

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.

Comment #476 - Posted by: BC at May 26, 2010 5:39 PM

"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

Comment #477 - Posted by: George Hernandez (in Chicago) at May 26, 2010 5:50 PM

Modified due to sore back

45# Push Press
Ring Pullups
7:54

Comment #478 - Posted by: Nicky (F/46/5'2"/121) at May 26, 2010 5:52 PM

3:34

21/m/155/5'8

Comment #479 - Posted by: Clack_Attack at May 26, 2010 6:00 PM

7:37

as rx'd, first time

Comment #480 - Posted by: FinnishCraig m/22/5'8"/150 at May 26, 2010 6:28 PM

M/29/225

4 minutes

Comment #481 - Posted by: CST at May 26, 2010 6:31 PM

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

Comment #482 - Posted by: BrianG at May 26, 2010 6:47 PM

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

Comment #483 - Posted by: peejay2 at May 26, 2010 6:58 PM

M/32/6'3"/199LBS

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

Comment #484 - Posted by: Darren Travers at May 26, 2010 7:17 PM

M/45/6'1"/190

As Rx'd 5:12

Comment #485 - Posted by: medic8 at May 26, 2010 7:19 PM

Disappointed. Sad performance today.

Rx'd
8:05

Comment #486 - Posted by: Tim F. at May 26, 2010 7:24 PM

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

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

Comment #487 - Posted by: Daniel Peck at May 26, 2010 7:31 PM

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.

Comment #488 - Posted by: Antun Karlovac at May 26, 2010 7:58 PM

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.

Comment #489 - Posted by: Camille F/39/5'4"/146 at May 26, 2010 8:01 PM

55# thrusters
green band pull ups

12:05

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

Comment #490 - Posted by: flyingfleet at May 26, 2010 8:26 PM

10:57 jpu's except 1st 10

Comment #491 - Posted by: David Burns at May 26, 2010 8:45 PM

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

14:20

Comment #492 - Posted by: thetimmy at May 26, 2010 9:07 PM

7:45 as rx'ed.

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

Comment #493 - Posted by: the somnambulant at May 27, 2010 12:17 AM

As Rx'd:

8:07
First Fran, many more to come!

Comment #494 - Posted by: Angelo Pell at May 27, 2010 12:39 AM

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.

Comment #495 - Posted by: Brian R - 28 / M / 5'9" at May 27, 2010 2:22 AM

strict pullups

11:06 (pr)

Comment #496 - Posted by: cbecker at May 27, 2010 5:48 AM

First Fran!
Rx'd

5:55

Comment #497 - Posted by: Sethro M/37/5'9"/185 at May 27, 2010 6:35 AM

M/25/158 GregAWU

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

5:07

Comment #498 - Posted by: Y. Zhou at May 27, 2010 6:57 AM

75lb thrusters, up 10 pounds from last time.

6:58

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

Comment #499 - Posted by: brett_from_wylie at May 27, 2010 7:00 AM

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.

Comment #500 - Posted by: dyagg at May 27, 2010 8:04 AM

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

Comment #501 - Posted by: matt m/46/65"/154lb at May 27, 2010 8:17 AM

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

M/39/70"/166

Comment #502 - Posted by: cb at May 27, 2010 10:10 AM


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

Comment #503 - Posted by: JonNYC - 41/M/170/5'11" xfit since 6/08 at May 27, 2010 10:14 AM

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?

Comment #504 - Posted by: Squier at May 27, 2010 10:30 AM

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

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

Comment #505 - Posted by: Michael m/47/5'9"/175/MI survivor at May 27, 2010 10:38 AM

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

Comment #506 - Posted by: Bone/ 5'9" /166# at May 27, 2010 10:42 AM

m/45/170

7:05(pr)

Comment #507 - Posted by: panger at May 27, 2010 11:20 AM

34/m/205/6'5"

6:13

Comment #508 - Posted by: corey at May 27, 2010 11:20 AM

12 min as rx'd

Comment #509 - Posted by: the polish rifle 26m/5'8/160 at May 27, 2010 11:23 AM

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

Comment #510 - Posted by: nashville steve 41m/205/6'4" at May 27, 2010 12:19 PM

14:45
used 2 50# dumbells.

Comment #511 - Posted by: ninjaken99 at May 27, 2010 12:32 PM

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

Comment #512 - Posted by: GMN M/34/6'1"/195 at May 27, 2010 12:41 PM

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!

Comment #513 - Posted by: Sting M/44/69"/160 at May 27, 2010 1:12 PM

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

Comment #514 - Posted by: Matt Johnson at May 27, 2010 1:25 PM

m/21/5'10"/195

As prescribed:
10:51

Comment #515 - Posted by: dschmals15 at May 27, 2010 3:00 PM

m/39/76/215

5:25

Comment #516 - Posted by: Chas at May 27, 2010 3:00 PM

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

Comment #517 - Posted by: bruce at May 27, 2010 3:06 PM

And in a little over 7 minutes.

Comment #518 - Posted by: bruce at May 27, 2010 3:06 PM

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 :-)

Comment #519 - Posted by: Matt A at May 27, 2010 3:35 PM

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

Comment #520 - Posted by: kevin o at May 27, 2010 4:31 PM

Frickin Fran.

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

Comment #521 - Posted by: Blutke at May 27, 2010 4:59 PM

44/169

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

As rx'd:

9:01

Last time 8:21
Before that 5:25

Comment #522 - Posted by: Rick Cantu at May 27, 2010 5:01 PM

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.

Comment #523 - Posted by: Jordan D. at May 27, 2010 6:19 PM

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.

Comment #524 - Posted by: Cass R 22/F/5"8 at May 27, 2010 6:30 PM

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

Comment #525 - Posted by: Michael Honcho M/31/5'10"/170 at May 27, 2010 6:51 PM

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!

Comment #526 - Posted by: meredith at May 27, 2010 7:56 PM

6:07 (PB)

Previous best 6:10

Comment #527 - Posted by: JT at May 27, 2010 10:28 PM

24.m.141.65"

as rx'd
6:05

Last Time:
6:48

PR:
5:12

Comment #528 - Posted by: Francis Vu Nguyen at May 27, 2010 11:14 PM

7:48

Comment #529 - Posted by: Tyler Scott at May 28, 2010 7:53 AM

As RX'd

2:57

m/28/5'10/180

Comment #530 - Posted by: dbittner at May 28, 2010 8:28 AM

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

time: 10:11

Comment #531 - Posted by: Karl at May 28, 2010 9:17 AM

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...

Comment #532 - Posted by: Zach Brodis 6'3" 235 at May 28, 2010 10:43 AM

5:30 as Rx'd

Comment #533 - Posted by: Mike C (M/41/5'11"/205) at May 28, 2010 11:04 AM

scaled thrusters to 65#
assisted pull-ups

7:04

Comment #534 - Posted by: drewsevelt at May 28, 2010 11:20 AM

Ow! My arms....
6:51

First Fran.

Comment #535 - Posted by: Patrick C at May 28, 2010 11:37 AM

7:27
the porch

Comment #536 - Posted by: mgmoren at May 28, 2010 12:12 PM

5:15

Comment #537 - Posted by: Steeliekid 41 175 67" at May 28, 2010 12:47 PM

previous time 14:22 as rx'd

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

Comment #538 - Posted by: dinzy at May 28, 2010 2:06 PM

3.01

Comment #539 - Posted by: Rosy in Atl at May 28, 2010 2:24 PM

Fran

Time: 10:35

Comment #540 - Posted by: Jeff M at May 28, 2010 2:58 PM

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

Comment #541 - Posted by: Espinosa m/25/5'11"/165 at May 28, 2010 3:51 PM

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

Comment #542 - Posted by: Cleveland at May 28, 2010 11:42 PM

M 36/5'10"/170

3:03

Comment #543 - Posted by: Rholl at May 29, 2010 4:18 AM

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

8:50.45

Comment #544 - Posted by: jeff_Roddy/m49yo/195/71" at May 29, 2010 7:20 AM

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.

Comment #545 - Posted by: Mel/37m/5'10"/175 at May 29, 2010 8:16 AM

@ the sweatbox
As Rx'd

5:29

PR is 5:21

Comment #546 - Posted by: N_Rahim 28/m/150# at May 29, 2010 9:42 AM

@ the sweatbox
As Rx'd

5:29

PR is 5:21

Comment #547 - Posted by: N_Rahim 28/m/145# at May 29, 2010 9:43 AM

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

Comment #548 - Posted by: JustinT at May 29, 2010 10:31 AM

8:11

Comment #549 - Posted by: fitz13 M/27/185/71" at May 29, 2010 11:11 AM

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

Comment #550 - Posted by: Chris R m/33/6-1/185 at May 29, 2010 3:17 PM

5:28

Comment #551 - Posted by: KB 24/5'10/200 at May 29, 2010 6:30 PM

m/30/6'/164

6:40

broke all sets in half

Comment #552 - Posted by: liggy at May 29, 2010 7:40 PM

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

Comment #553 - Posted by: Miyagi 30/m/162.6# at May 29, 2010 8:45 PM

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

Comment #554 - Posted by: zenoperegrinus at May 29, 2010 10:50 PM

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

Comment #555 - Posted by: hub at May 29, 2010 10:54 PM

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

Comment #556 - Posted by: Matt at May 30, 2010 2:20 AM

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

Comment #557 - Posted by: cory at May 30, 2010 4:44 AM

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

Comment #558 - Posted by: Mitch at May 30, 2010 8:56 AM

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.

Comment #559 - Posted by: Bphantom at May 30, 2010 9:15 AM

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

6:22

Comment #560 - Posted by: Taka m/36/144/5'5" at May 30, 2010 1:04 PM

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

6:22

Comment #561 - Posted by: Taka m/36/144/5'5" at May 30, 2010 1:05 PM

8:49

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

Comment #562 - Posted by: dsm19 M/31/6'0/210 at May 30, 2010 4:25 PM

24/m/168lbs/70"

as rxd

4:11 missed pr by 13 seconds

Comment #563 - Posted by: Eric-Clint, Texas at May 30, 2010 4:53 PM

as rx'd

all sets unbroken!

3:09 (pr)

3:18 previous

Comment #564 - Posted by: al deezy at May 30, 2010 5:13 PM

as rx'd 1:02

Comment #565 - Posted by: metalmike636 at May 31, 2010 2:03 AM

As rx'd: 8:38

Comment #566 - Posted by: Dave 37/m/5'8"/175 at May 31, 2010 7:39 AM

12.23
pr10.33

Comment #567 - Posted by: footdoc at May 31, 2010 9:12 AM

05/30

10:47

cold

Comment #568 - Posted by: tommykrackcorn at May 31, 2010 9:16 AM

CFWUx3 (no PUs or dips)
5:13

Comment #569 - Posted by: Doug at May 31, 2010 9:39 AM

10:30

Comment #570 - Posted by: MaroonSwim at May 31, 2010 2:23 PM

40k bar

07:38mins

Comment #571 - Posted by: BarryT at May 31, 2010 2:57 PM

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

Comment #572 - Posted by: Firemedic Peter at May 31, 2010 4:42 PM

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

Comment #573 - Posted by: Firemedic Peter at May 31, 2010 4:42 PM

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

Comment #574 - Posted by: pfunk_76 at May 31, 2010 8:46 PM

Rx'd

5:37

Comment #575 - Posted by: Darcy/178/M/32 at May 31, 2010 10:29 PM

m/37/180/72"

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

Comment #576 - Posted by: VooDoo Medic at June 1, 2010 5:59 AM

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.

Comment #577 - Posted by: Archer6479 at June 1, 2010 6:01 AM

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.

Comment #578 - Posted by: Memuc at June 1, 2010 6:58 AM

"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

Comment #579 - Posted by: Louis Herrera 51 70" 177 at June 1, 2010 8:29 AM

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

Comment #580 - Posted by: Jeff & Charity @ CF Snohomish at June 1, 2010 10:17 AM

44/m/206

1 mile run warmup

Scaled to 75 lbs.

16:35 sucks!

Comment #581 - Posted by: Speedster at June 1, 2010 12:40 PM

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

Comment #582 - Posted by: Josh M/24/177/6'1" at June 1, 2010 2:57 PM

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

Comment #583 - Posted by: dingrr 51/m/166 at June 1, 2010 3:16 PM

3:27 (3:06 pr)

Comment #584 - Posted by: MikeyPaul/m/28/170/5'8" at June 1, 2010 5:38 PM

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

Comment #585 - Posted by: RB at June 1, 2010 5:51 PM

48/M/182
15:42

Comment #586 - Posted by: Zim at June 1, 2010 6:49 PM

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

Comment #587 - Posted by: jrm at June 1, 2010 6:55 PM

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

Comment #588 - Posted by: schinizel/m/31/5'9/150 at June 1, 2010 7:48 PM

Rx'd
5:25

Comment #589 - Posted by: XAF at June 1, 2010 9:42 PM

M/29/235/5'11"

8:42
As Rx'd

Comment #590 - Posted by: Matt I. at June 2, 2010 4:43 AM

As rx'd w/ strict pull-ups

7:13

Comment #591 - Posted by: NJS-29M-5'7"-180 at June 2, 2010 5:19 AM

8:01

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

Comment #592 - Posted by: Jack - THFC at June 2, 2010 8:43 AM

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.

Comment #593 - Posted by: Karsk (56 M 5'9" 185lbs) at June 2, 2010 9:47 AM

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

Comment #594 - Posted by: Kent at June 2, 2010 12:25 PM

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

Comment #595 - Posted by: EJ at June 2, 2010 2:44 PM

31 yom, 190 lbs


5:09 as rx'd

Comment #596 - Posted by: Jeff Weltmer at June 3, 2010 4:43 AM

6:04
45# thrusters

Comment #597 - Posted by: dcyn at June 3, 2010 11:29 AM

7:44

Comment #598 - Posted by: cadet at June 3, 2010 4:38 PM

6:25 with 75 lb thrusters

Comment #599 - Posted by: MWS at June 3, 2010 8:06 PM

first Fran

10:19 rx'd

Comment #600 - Posted by: illis m/29/160/5'10 at June 3, 2010 8:27 PM

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

Comment #601 - Posted by: gepeto at June 4, 2010 10:46 AM

M/54/143/5'8"

as rxd 6:04

Comment #602 - Posted by: Ssscaler at June 4, 2010 4:43 PM

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

Comment #603 - Posted by: barrettorama - m 31-5'8"-205lbs at June 5, 2010 7:14 AM

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]

Comment #604 - Posted by: JonK at June 5, 2010 11:40 AM

8:00

Comment #605 - Posted by: morisong at June 6, 2010 6:47 AM

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

Comment #606 - Posted by: EMelton at June 6, 2010 9:02 AM

49/m/190

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

Comment #607 - Posted by: denob at June 7, 2010 7:16 AM


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

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

Comment #608 - Posted by: ac at June 7, 2010 8:02 AM

24 lb bar;
pull-ups with breaks;

9:17

Comment #609 - Posted by: Slugger 6 at June 7, 2010 9:29 AM

6-8-10
75# thruster
10:47

2-1-10 90# thrstr 13:10

Comment #610 - Posted by: PB m/43/6'/155 at June 8, 2010 6:27 AM

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

Comment #611 - Posted by: brian p at June 8, 2010 10:48 AM

5.20

Comment #612 - Posted by: blckorder at June 8, 2010 1:01 PM

5:20

Comment #613 - Posted by: blckorder at June 8, 2010 1:02 PM

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.

Comment #614 - Posted by: Shane/31/6'/190 at June 8, 2010 2:12 PM

CFWUx3 (no pull-ups)
BWU

11:07 as Rx'd

Ernest 39/M/61"/156

Comment #615 - Posted by: twiki2 at June 9, 2010 5:10 PM

9:45 after a layoff

Comment #616 - Posted by: Ukkrew at June 10, 2010 8:24 AM

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!!

Comment #617 - Posted by: Tyler Holt at June 15, 2010 4:26 PM

m/29/5'9"/160

10:15 pr

Comment #618 - Posted by: ceaver at June 15, 2010 5:00 PM

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.

Comment #619 - Posted by: Pedro Barrera Scotland at June 24, 2010 2:29 AM

65# thrusters
6:14

Comment #620 - Posted by: bookworm at June 29, 2010 4:09 PM

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)

Comment #621 - Posted by: BFCC at August 5, 2010 1:37 PM

65# thrusters
6:27

Comment #622 - Posted by: michael leach at August 13, 2010 4:56 AM

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

Comment #623 - Posted by: chaps at August 17, 2010 9:53 AM

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

Comment #624 - Posted by: Chad at August 23, 2010 9:39 PM

32,5kg thruster

6:08

Comment #625 - Posted by: Michal at September 1, 2010 6:06 AM

M/24/6'0"/175

PR - 4:01 (Rx)
Classic WOD

Comment #626 - Posted by: Soenser at September 8, 2010 9:55 PM

9:47

Comment #627 - Posted by: jackmount at September 9, 2010 4:32 AM

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

Comment #628 - Posted by: wyatt22 at September 9, 2010 7:15 AM

m/31/6'1/195

rx'd 7:38

Comment #629 - Posted by: Jamie Sharpless at September 9, 2010 2:17 PM

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.

Comment #630 - Posted by: Dan Lav at September 9, 2010 3:43 PM


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

Comment #631 - Posted by: jb at September 10, 2010 12:15 PM

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

I Love FRAN

Comment #632 - Posted by: Jonathan M at September 11, 2010 4:41 PM

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.

Comment #633 - Posted by: Gremnatious M/30/180/6'1/North Carolina at September 20, 2010 9:30 AM

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

Comment #634 - Posted by: Paul at September 20, 2010 9:31 AM

12:00

(PR is 8:59)

Comment #635 - Posted by: Manchild at October 1, 2010 6:11 PM

8:35 Fran
8:25 JT

as RX'd

Comment #636 - Posted by: ac at June 7, 2012 11:13 AM

As Rx'ed..ringing in the 2014 New Year!

2:58

Comment #637 - Posted by: JC/M/31/165/68" at January 1, 2014 3:40 AM
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