September 9, 2010

Thursday 100909

"Fran"

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

Graham Holmberg 2:17, Kristan Clever 2:49 (65lbs), Mel Ockerby 2:59 (65lbs), Heather Bergeron 3:10 (65lbs), Miranda Oldroyd 3:19 (65lbs), Kim Malz 3:45 (65lbs), Rebecca Voigt 3:58 (65lbs), Elyse Umeda 6:08 (95lbs). Post time to comments.

Compare to 100525.

DaveWilliamsBackPackOHS_th.jpg

Enlarge image

Dave Williams, Denali National Park, Alaska. "As an avid backpacker, I absolutely can not believe how much more I can enjoy myself in the backcountry after training with CrossFit. I hike faster and acclimatize much more easily than I used to."


"Dissecting Dave and Nadia: Part 2" with Coach Mike Burgener, CrossFit Journal preview video [wmv] [mov]


Double-unders with Mikko Salo at CrossFit Santa Cruz - video [wmv] [mov]


WOD Demo with Miranda Oldroyd - video [wmv] [mov]

Graham Holmberg on today's WOD - video [wmv] [mov]

Heather Bergeron and Mel Ockerby on today's WOD - video [wmv] [mov]


Testing Fitness as Sport, CrossFit Journal


Spots are running out for the CrossFit/USAW Open!


"Trying to be number one and trying to do a task well are two different things."
- Alfie Kohn

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

Brrrroooosssskkkkiiiiiissssss!!!!!!!!! Let's DO THIS!!!!!!!

Comment #1 - Posted by: Drew at September 8, 2010 5:04 PM

I did this yesterday. 4:57 as Rx'd.

32/m/6-1, 260#

Comment #2 - Posted by: Jeremy at September 8, 2010 5:07 PM

Lovely..

Comment #3 - Posted by: TRIPKASE m/37/5'7/160 at September 8, 2010 5:09 PM

Miranda~ that was great! "Do I need to re-eat my blocks that I just threw up?"

Congrats on your FRAN PR!

Comment #4 - Posted by: Kim Malz~Fit Mom in CT of CrossFit Persevere (F39/130/5'2") at September 8, 2010 5:18 PM

Anybody able to play Graham's Video of the WOD on their Mac?

Comment #5 - Posted by: Adam W m/41/180/5'7" at September 8, 2010 5:25 PM

whats better? being number one or doing a task well?

Comment #6 - Posted by: adam at September 8, 2010 5:28 PM

Miranda,
Despite the two bodily fluid videos I've seen of you I still have a big crush on you. You rock.

Comment #7 - Posted by: JC at September 8, 2010 5:28 PM

3 rounds of 21-15-9?? or just the way that miranda did it in the vid? little confused

Comment #8 - Posted by: Toven at September 8, 2010 5:28 PM

Now I know who I want to dance with at the next CF night out - ha!

Comment #9 - Posted by: Tracy at September 8, 2010 5:30 PM

3 rounds total: 1st rnd 21 thr/ 21 pu, 2nd rnd 15 thr/ 15 pu...etc.

Comment #10 - Posted by: Nickster at September 8, 2010 5:31 PM

Did this one before going back to school, 4:28 as Rx'd new PR

19/m/56"/150#

Comment #11 - Posted by: mark at September 8, 2010 5:31 PM

"Fran" 21-15-9 of Thrusters 95 lbs + Pull-ups

My time was 2:14

Comment #12 - Posted by: Mark Kiefer at September 8, 2010 5:32 PM

Sicc work Graham and Congrats to my hometown heros Heather and Mel for crushing this one.

-Jh

Comment #13 - Posted by: J.hobart at September 8, 2010 5:34 PM

#4
I'm having trouble too with the video on my mac. I'll try back later

Comment #14 - Posted by: RLC at September 8, 2010 5:39 PM

Can I come live at crossfit 801? My sleeping bag rolls up, and I can cook and clean!

Comment #15 - Posted by: Kent at September 8, 2010 5:39 PM

how much weight for the thrusters?

Comment #16 - Posted by: Alfredo Canales at September 8, 2010 5:42 PM

First go round with this tomorrow, should be interesting.

Looking to break 5:00

Comment #17 - Posted by: Shane Jensen (M/23/5'11"/182) at September 8, 2010 5:44 PM

Fran's a ##### see y'all tomorrow after the fran lung.

Comment #18 - Posted by: Mike m/22/193 at September 8, 2010 5:45 PM

Oh man.

That video is too funny.

LOVE Miranda. Best ending to a main site video ever.

Comment #19 - Posted by: tooljunky at September 8, 2010 5:49 PM

I don't hear anyone questioning Graham Holmberg's "badassness" now!!

Comment #20 - Posted by: Tim Carr at September 8, 2010 5:55 PM

I hear I'm supposed to call Fran for a good time... I started Crossfit back at the end of Jan. but haven't gotten a shot at this one yet. I'm pumped!!!

Comment #21 - Posted by: FinnishCraig m/23/5'8"/150 at September 8, 2010 5:56 PM

SWEET!

YES!

SANTI

Comment #22 - Posted by: SANTI at September 8, 2010 5:59 PM

Absolutely busted a gut at the end of Miranda's Fran. "Does that mean i have to eat those 3 blocks AGAIN?"

Absolutely priceless. Crossfit...is it in you?

Comment #23 - Posted by: bingo at September 8, 2010 6:06 PM

2:52 as R'xd. A huge PR for me!!!

Comment #24 - Posted by: RossT/40/165 at September 8, 2010 6:07 PM

No one on the leaderboard broke 2m?

I would think that the fittest man in the world would crush 2m, or at least they could find someone who could

Comment #25 - Posted by: disappointed at September 8, 2010 6:14 PM

If you watch Grahams video, his time is actually 2:07!!! INSANE

Comment #26 - Posted by: Jones at September 8, 2010 6:17 PM

Crossfit sri ram ashram,India

Arvind-6:00,Rx
Guttam-6:14,Rx

Comment #27 - Posted by: Arvind at September 8, 2010 6:21 PM

Just did this at the Crossfit Level one cert at Crossfit morristown and pr'd by a minute not looking forward to this tomorrow but ill man up

Comment #28 - Posted by: reg at September 8, 2010 6:28 PM

That's me!

Getting back into CF after being away hurts, fran should be a good "welcome back"

Comment #29 - Posted by: DaveWilliamsTX at September 8, 2010 6:29 PM

4:18 as rx'd. pr by 43 sec.

Comment #30 - Posted by: Stephen at September 8, 2010 6:29 PM

FRRRRRRRRRRRRRRRRAAAAAAAAAAAAAAAAAAAAAAANNNN!!!!

Comment #31 - Posted by: Blanco at September 8, 2010 6:30 PM

Miranda...you rock. Keep the WOD demos coming!

Hilarious ending!!

Comment #32 - Posted by: Lisa N at September 8, 2010 6:37 PM

2:37 rx'd (PR)

Comment #33 - Posted by: Joe at September 8, 2010 6:37 PM

I really need to learn to do kipping pull ups. Always done Fran with strict "military style" pull ups

Comment #34 - Posted by: Blanco at September 8, 2010 6:40 PM

Nice timing on today's picture. I went for a several hour hike this weekend. It wasn't too extreme, but there were a few sections with decent grade. And I was quite pleased to find that I was never even winded. Hooray CrossFit.

Comment #35 - Posted by: mb at September 8, 2010 6:42 PM

Jaqui 6:26 w/ no weight and jumping pull-ups.

Derric 13:14 w/ 85lbs and strict pull-ups.

Comment #36 - Posted by: Jaqui & Derric at September 8, 2010 7:00 PM

Miranda is just hilarious! She is good people...

Comment #37 - Posted by: Kyle03 at September 8, 2010 7:02 PM

Im surprised Kristan didn't use the men's weight. After seeing what she has done the last few weeks I'd say she's more than capable of putting up a respectable time with 95 pounds! Much respect Miss Clever! You are truly an inspiration!

Comment #38 - Posted by: Chris M at September 8, 2010 7:04 PM

PM WOD after an AM WOD and muscle-up training in PM. 2nd date with Fran in 4 months of CF. PR by 5min

As RX'd 5:22
25/M/187/6'2"

Comment #39 - Posted by: abstract conformity at September 8, 2010 7:11 PM

Fran! :-)

We met a few days ago, actually we met 33 days ago where I PR'ed at 4:06, then entered our affiliates nutritional challenge that entailed eating Paleo for a month (I'd already been doing that for 8 months so no challenge for me). But I went with the gang again just a few days ago, because having 6 seconds to break 4:00 minutes was quite literally keeping me up at night.

So about 8 days ago I PR'ed again: RX'ed: 3:37

Sp

Comment #40 - Posted by: Steven M. Platek at September 8, 2010 7:15 PM

haha that's perfect cuz today i also did the 5 rounds of 95 lbs. squat clean thrusters and 10 chest-to-bar pullups. i am really having trouble with the kipping.. need to work on that. cant wait for tomorrow

Comment #41 - Posted by: Bond - M - 18 - 5'10" - 155 at September 8, 2010 7:15 PM

8:10 as RXed

M/22/5'6/145

Comment #42 - Posted by: Bryan Ohr at September 8, 2010 7:20 PM

Fran!!

Did this a couple of days ago. New PR at 5:20

I love this girl!

-Bryan (M/22/5'9"/165)

Comment #43 - Posted by: Bryan at September 8, 2010 7:22 PM

Miranda, that was hilarious! Great job by every one in the video as well.

Comment #44 - Posted by: Pat Sherwood at September 8, 2010 7:33 PM

M/25/6'4"/79kg.

I havent done a fran since april 2009, and still managed a 3:31! Im stoked with that!
(Previous PB: 3:57)

Rested for 20min, then smashed out a Filthy 50 in 16:54!
(Previous PB: 17:35)


2 PB's, in a single morning!!!

Comment #45 - Posted by: Matt Tysz at September 8, 2010 7:37 PM

Fran in < time than "Push It" by Static X would be my ultimate dream. Great song to crank out a workout....short & sweet.

Comment #46 - Posted by: TP at September 8, 2010 7:47 PM

M/28/6"1/170
I taped Graham, his performance was pretty amazing. I really don't see how he could do it more than about 5 seconds faster than he did without literally shrinking and getting a smaller range of motion on the movements. I did it right after 3:05 rx 5 second PR, I forgot how bad that one hurts.

Comment #47 - Posted by: Brandon Couden at September 8, 2010 7:59 PM

i love watching Mikko work on DU. It took me a month just get it,and i still have trouble at the beginning. looking forward to fran

Comment #48 - Posted by: john at September 8, 2010 8:12 PM

did this in 10:05 for the first time ever doing fran

m/17/6'1/230

Comment #49 - Posted by: Jordan at September 8, 2010 8:20 PM

Miranda,

AWESOME!

Comment #50 - Posted by: james.patrick [M/48/66"/135] at September 8, 2010 8:25 PM

"Trying to be number one and trying to do a task well are two different things."
- Alfie Kohn

I believe 'ethically' should be added to that quote.

Comment #51 - Posted by: Hawk at September 8, 2010 8:26 PM

M/35/5'6/165

as RX'd
3:38

Did a 7mile run right before doing this.

Afghanistan

Comment #52 - Posted by: B-Rad at September 8, 2010 8:30 PM

crossfit steak and potatoes!
bring it on!

Comment #53 - Posted by: zack at September 8, 2010 9:03 PM

M/29/210
as RX'd 4:28
This is my second time doing Fran and my first time was 6:53. That was 2 months ago so I'm very happy with the new time!

Comment #54 - Posted by: Loren Walden at September 8, 2010 9:04 PM

5:32. Broke in 2nd/3rd rounds. Big breaks. Plups 100%. Fitness level way down.....

Comment #55 - Posted by: Xman at September 8, 2010 9:22 PM

First wod using the rx weight
15:13
Broke up sets as;
t 6, 5, 5, 5
pu 7, 7, 7
t 5, 5, 5
pu 5, 5, 5,
t 5, 4
pu 5, 4
Had to do strict pu as i dont know how to kip yet
Thrusters had good form
Couldnt do any other exercises after this, pretty much spent

Comment #56 - Posted by: Matt Garside at September 8, 2010 9:35 PM

Miranda, you are a goddess.

Comment #57 - Posted by: Joshua at September 8, 2010 9:38 PM

Nice performance to Graham and Miranda!!

Comment #58 - Posted by: Ryan Warkentin at September 8, 2010 10:24 PM

New PR 3:54 as rx'd

25/m/6-1 250#

Comment #59 - Posted by: Nelson M at September 8, 2010 10:39 PM

dammit

Comment #60 - Posted by: anthony at September 8, 2010 10:41 PM

scaled to 40kg otherwise as rx'd

5:47

Comment #61 - Posted by: Brian R - 29 / M / 5'9" / 90kgs at September 8, 2010 11:00 PM

First time i have ever posted on main site, been crossfitting for 3 years and own an affiliate, did this last night as my 3 month goal, strange coincidence. Wanted sub 3 got 2:46.

Comment #62 - Posted by: Ben at September 8, 2010 11:23 PM

The Oldroyds are great folks. Great job, Miranda. Semper Fi, Ty. Getting nervous to do this... goal is under 3:15... and not to have to re-eat the blocks, either.

Comment #63 - Posted by: Dale_Saran at September 8, 2010 11:44 PM

Fran with 45 kg: 8:15. That's a PR by 3:40! This is one of the first times I've been able to compare a workout after consistent training, I'm pretty happy about this one.

Comment #64 - Posted by: T Holm m/22/5'6"/165# at September 9, 2010 2:36 AM

3:09 as Rx'd
Had to do it in the squat rack. Oh the dirty looks I got.
Congrats to everyone!
M/19/5'10"/160#

Comment #65 - Posted by: Josh Gritton at September 9, 2010 3:08 AM

Fran 4:26

Started crossfit about a 5 weeks ago. I am seeing some serious gains. I am a believer!!!!!

Comment #66 - Posted by: Mike C at September 9, 2010 3:14 AM

My 24th officially logged WOD (made up from Friday 2010-09-03, see details there)

Comment #67 - Posted by: hypnotodd m/36/5'8"/158 at September 9, 2010 3:25 AM

JDizzle 10:22

21-15- 9 reps, for time of:
35kg Thruster
Pull-ups

Matty Boom 13:55

21-15- 9 reps, for time of:
30kg Thruster
Pull-ups

Comment #68 - Posted by: Joshua Maher at September 9, 2010 3:33 AM

As Rxd
4.36(pr)
BW 185

Comment #69 - Posted by: Jonblaze at September 9, 2010 3:42 AM

27/m/5'11"/175
As rx'd
5:03(1 sec over last time)
15 round killing me. Take less rest.

Comment #70 - Posted by: justaman - liberty, sc at September 9, 2010 3:43 AM

29/F/101 lbs

21-15-9 Thrusters at 45 lbs.
12-9-6 Jumping pull ups

8:53

Comment #71 - Posted by: Alisha311 at September 9, 2010 3:44 AM

65lbs
6:29 (PR)

Comment #72 - Posted by: brittk at September 9, 2010 3:55 AM

Does anyone have the model name/make of the jump rope Mikko is using?

Comment #73 - Posted by: Roland at September 9, 2010 3:58 AM

m/42/5'10"/175

6:05

Comment #74 - Posted by: cd at September 9, 2010 4:01 AM

m//45/185

3:28

Comment #75 - Posted by: cosmo at September 9, 2010 4:03 AM

Rx'd

4:24

PR

Comment #76 - Posted by: Pokey at September 9, 2010 4:09 AM

7:34

This is 0:53 longer than my best time. Early morning pre-breakfast workouts are just that much harder. I was pausing to suck air a lot, but strangely, I didn't get the usual amount of forearm fatigue from this one.

Comment #77 - Posted by: Alton 31yo, 5'11", 175lbs at September 9, 2010 4:22 AM

3:45- 31 second pr

Comment #78 - Posted by: mike d 148 5'7" 35 at September 9, 2010 4:39 AM

M/19/165/70

as rx'd
2:56 PR

Comment #79 - Posted by: JSFace at September 9, 2010 4:55 AM

First time for Fran.
30kg Thrusters
Assisted Pull Ups
7:07

Comment #80 - Posted by: The Ostridge at September 9, 2010 4:57 AM

as rx'd

2:45

Comment #81 - Posted by: joecam 36/M/193 at September 9, 2010 4:59 AM

3:28 pr
got through 21 and 15
first stop at 2 thrusters into 9

Comment #82 - Posted by: charbs m/25/190 at September 9, 2010 5:03 AM

7:48
Used 100# barbell

Comment #83 - Posted by: Linwood Wright at September 9, 2010 5:25 AM

5:56
95lbs, mix of strict and kipping pull-ups
Delaram, Afghanistan

Comment #84 - Posted by: Kevin Redmond, Nathan Diller at September 9, 2010 5:37 AM

Back on the Main site page and of course its my arch nemisis "Fran"
PR'd at 4:58 my first sub 5

30yr/5'10"/205/Afghanistan
It's good to be back

Comment #85 - Posted by: Gabriel Wright at September 9, 2010 5:37 AM

I really should get an "i <3 fran" t shirt. She was the first xfit workout I ever tried
Back then my time was 30+ minutes. Today: 4:20 as rxed

Comment #86 - Posted by: the nuge at September 9, 2010 5:37 AM

Back on the Main site page and of course its my arch nemisis "Fran"; all strict Pull ups
PR'd at 4:58 my first sub 5
This will be much faster when I can kip (cant do it in the gym im in)

30yr/5'10"/205/Afghanistan
It's good to be back

Comment #87 - Posted by: Gabriel Wright at September 9, 2010 5:38 AM

29/6'8"/222

5:56

Comment #88 - Posted by: Stretch at September 9, 2010 5:42 AM

5:56
Delaram, Afgahanistan

Comment #89 - Posted by: Kevin Redmond, Nathan Diller at September 9, 2010 5:45 AM

7:48 As RXed first sub 8

Comment #90 - Posted by: JBarr 28/6'/205 at September 9, 2010 5:49 AM

Biggest fan of Miranda....she's a cool cat!!

Comment #91 - Posted by: Grace @ ACF at September 9, 2010 5:50 AM

M/27/6'1/213

2:30 Rx'd (missed PR by 5 sec)

Comment #92 - Posted by: Dan Collins at September 9, 2010 5:52 AM

my first time with Fran :-) 65lbs 15 mins as rx'd

m/28/152lbs

Comment #93 - Posted by: jatin at September 9, 2010 5:53 AM

^^ Matt Garside comment #54 - i think we are in the same boat. I also cannot kip so all strict pullups and I too had to break both p & t down as 7-7-7, 5-5-5 and 5-4 :-)

Comment #94 - Posted by: jatin at September 9, 2010 5:56 AM

PR!
3:41

Comment #95 - Posted by: John Sinclair at September 9, 2010 5:57 AM

fran is the most heavily logged workout in LogsItAll with thousands recorded - so pretty good data.

median all: 6:42
median women: 7:25

U19 7:00
20-30 6:17
30-40 6:55
40-50 7:39
50-60 7:49

Full stats, pics etc. at:
http://www.logsitall.com/ranking

-bill patton

Comment #96 - Posted by: bill patton at September 9, 2010 6:03 AM

M/30/173/5'10"

as rx'd

new PR!

3:07

previous PR from 5/25/2010 - 3:37

Comment #97 - Posted by: Mark at September 9, 2010 6:11 AM

3:23 rx

Comment #98 - Posted by: EZ at September 9, 2010 6:15 AM

26/m/5'11"/210
3:42

Comment #99 - Posted by: Nickosaurus at September 9, 2010 6:22 AM

As rx'ed 4:21, 19 second pr from saturday at the cert

Comment #100 - Posted by: reg at September 9, 2010 6:29 AM

M/36/5'11"/175

with 175#

6:09 (PR)

Comment #101 - Posted by: Sandi Trixx at September 9, 2010 6:48 AM

4:45 as rx'd (PR)

Comment #102 - Posted by: SB at September 9, 2010 6:48 AM

m/26/5'9/173

8:17 (First timer)

Comment #103 - Posted by: Corey at September 9, 2010 6:49 AM

rx'd
4:49

Comment #104 - Posted by: roh at September 9, 2010 6:53 AM

i called rory mckernan out last week on his tgu/sotts wod time. i misunderstood the workout, thought it was one press for one squat, didnt realise that you could do all the presses on one squat, or i wouldnt of called him out, good going on this wod, fast tgu, keep the vids coming.

Comment #105 - Posted by: dan at September 9, 2010 6:54 AM

As Rx'd

3:35

Comment #106 - Posted by: thetimmy at September 9, 2010 6:56 AM

Miranda,

You make puking look good! Wierd!

Jeff

Comment #107 - Posted by: Jeff - Bucks County at September 9, 2010 6:58 AM

35# dumbbells (hotel gym)
back grip pullups

4.00

might have been a little light...next time try 40#

Comment #108 - Posted by: controlfreak at September 9, 2010 6:59 AM

4:24 as rx'd

This was 2:34 faster than last time! A great leap forward.
32/m/143#/5'5"

Comment #109 - Posted by: Mik at September 9, 2010 7:02 AM

M/35/160
3:24 as rx'd

Comment #110 - Posted by: J. Galt at September 9, 2010 7:03 AM

m/34/6'4"/206#

5:13 as rxd. not a pr.

Comment #111 - Posted by: dan m at September 9, 2010 7:12 AM

55#
pull ups w/ green band

10:18 (pr)

Comment #112 - Posted by: flyingfleet at September 9, 2010 7:12 AM

6:45 rx

Great job Graham, Miranda, et al.

Comment #113 - Posted by: gb 43/m/71"/185# at September 9, 2010 7:16 AM

M 5'8"/180 7:45 as rx'd

Comment #114 - Posted by: Matt P at September 9, 2010 7:25 AM

three rounds, 21-15-9 reps for time:
95# thruster
strict pull ups
13:08
also ran 4.55 miles- 37:41

Comment #115 - Posted by: mike/40/6'3"/210 at September 9, 2010 7:35 AM

FRAN as Rx'd

7:27

new pr by 44 seconds

Comment #116 - Posted by: caffeinatedclay at September 9, 2010 7:41 AM

M/22/174/6'2"

As Rx'd:

4:40

Last time was 5:48. Just about puked... wow.

Comment #117 - Posted by: Jordan D. at September 9, 2010 7:44 AM

First Fran...5:40 as Rx'd

Not quite the time I wanted (was shooting to break 5:00) but I'll take it. Tougher than I expected.

Comment #118 - Posted by: Shane Jensen (M/23/5'11"/184) at September 9, 2010 7:46 AM

TM - 223

Krak (M/25/173lbs - 69")

As Rx'd - 2:51

Comment #119 - Posted by: brandon at September 9, 2010 7:53 AM

as rx'd and a PR:

4:10

Comment #120 - Posted by: Ken Mitchell at September 9, 2010 7:56 AM

Doing Fran twice in a week is not cool (was at the Morristown Cert this past weekend)
HOWEVER, I did PR 6:14 Rx. Feel good, but probably won't want to do Fran again for at least several months.

Comment #121 - Posted by: Jenn T at September 9, 2010 7:57 AM

about 10 min

Comment #122 - Posted by: Storm at September 9, 2010 8:02 AM

2010-09-09: 5:32(1:39,2:29,1:23) 1st time thrusters unbroken. AM work.
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 #123 - Posted by: gs at September 9, 2010 8:07 AM

2:57 as rx'd

* 3 seconds slower than last time

Comment #124 - Posted by: MarcusG 5'9" 170 at September 9, 2010 8:11 AM

M/186/6'

FRAN!!!!

Old PR: 7:00
New PR: 3:15

I brought my video camera because I knew I was gunna absolutely crush my old PR, but I left it in the car! Maybe next time I'll remember to bring it inside. The expressions I got from people in the globo were priceless as well.

Overall I'm incredibly pleased. Went in to it hoping to just stay under 5 minutes and came out cutting my time by more than half!

Back Squats tonight, I'll post those numbers when I have them.

Comment #125 - Posted by: SoonerBorn at September 9, 2010 8:15 AM

5:54

Comment #126 - Posted by: jett at September 9, 2010 8:22 AM

5:54

Comment #127 - Posted by: jett at September 9, 2010 8:22 AM

as rx'd

7:04 PR

Comment #128 - Posted by: Adam W m/41/180/5'7" at September 9, 2010 8:27 AM

21 minutes new PR for me :)going to rock this one again sometime.

Comment #129 - Posted by: Roger at September 9, 2010 8:29 AM

Well finished wod in 5:02. I guess I am not crossfit elite yet. But can't wait for tomorrow.

Comment #130 - Posted by: Jerad at September 9, 2010 8:30 AM

I am new to crossfit, so can someone shed some light on the WOD. if a person can complete the entire WOD in 2-3 minutes is the person being challenged enough? should the wod be supplemented with something else after? shouldnt you adjust the weight so that it is difficult enough to take 20 minutes or so to complete or is it just the crossfit way to execute it as written and adjust only if the starting weight is too difficult to perform. I am looking for some guidance on these, i am not judging or critizing anyone so no one get offended, please. I just want to do them the crossfit way.

Comment #131 - Posted by: cliff at September 9, 2010 8:55 AM

2:53 rx'd
Greg

Comment #132 - Posted by: D. Swan at September 9, 2010 8:59 AM

last Fran time was 7:28. New Fran time is 5:54 new pr

Comment #133 - Posted by: Jet at September 9, 2010 9:02 AM

Did Fran on 8/5/10
Rx- 4:35 PR

m/34/190/5'10"

Comment #134 - Posted by: dave at September 9, 2010 9:03 AM

Re: cliff #126
The harder you push yourself on these workouts the harder they are. I'm not elite like some of the people on here but a sub 4 Fran has me hurting for hours afterwards. Pushing yourself as hard as you can go for 2-3 minutes is plenty as long as you mix it up with some longer WOD's from time to time (exactly how main page does it).

Comment #135 - Posted by: Nickosaurus at September 9, 2010 9:10 AM

4:20 (40lbs DBells)

Comment #136 - Posted by: Pete at September 9, 2010 9:12 AM

As rx'd: 4.06

Comment #137 - Posted by: Mike Honcho M/31/5'10"/175 at September 9, 2010 9:15 AM

12:30
1st round 10x95lb thrusters, then sclaed down to 70lb for the rest.

Comment #138 - Posted by: chavez at September 9, 2010 9:20 AM

3:44 pr woooooooooooo

m/27/72''/180

Comment #139 - Posted by: Hitman at September 9, 2010 9:24 AM

m 37/6'1"/215

Dance with Fran:

PR at 4:15 as Rx'd, still slower than I want, rested on 15's, but better next time!

Comment #140 - Posted by: Scotty T (TX) at September 9, 2010 9:25 AM

3:58 pr

Comment #141 - Posted by: m/45/200/69" chris bham at September 9, 2010 9:29 AM

Re:nickosaurus #130
thanks for the feedback, that helped clear it up for me.

Comment #142 - Posted by: cliff at September 9, 2010 9:33 AM

M 30/5'7/155

Mr Joshua as rxD

23.00

Comment #143 - Posted by: Izzet at September 9, 2010 9:34 AM

Woo Hoo! 3:38 as rx'd. Beat my previous time by 30 seconds! Didn't have to break the thrusters.

Comment #144 - Posted by: guitarman29 at September 9, 2010 9:41 AM

M / 70 kg / 21years old
New PR: rx'd 5:23
Crossgym.de

Comment #145 - Posted by: LeFlo at September 9, 2010 9:49 AM

Great work with Fran everyone!

I must give a shout out to my 59.5 year old mom who nailed Fran as prescribed for womens load for the first time today!

Karen: 65# thursters, kipping pull ups

TIME: 16:41

Comment #146 - Posted by: Kim Malz~Fit Mom in CT of CrossFit Persevere (F39/130/5'2") at September 9, 2010 9:49 AM

I'm only using the Matt Clark warm up from now on.

Comment #147 - Posted by: Kevin at September 9, 2010 9:50 AM

M 20/1,90m/77kg/
rx'd 5:41
crossgym.de

Comment #148 - Posted by: Alex at September 9, 2010 9:53 AM

As RX'd :05::26 new PR!

Comment #149 - Posted by: Ethan Stanley M/29/5'7"/171 at September 9, 2010 9:57 AM

3x cfwu

Scaled reps to 15-9-6
95lb Thrusters
Jumping Pullup
Time: 5:50

Comment #150 - Posted by: Doug M/39/6'6"/260 at September 9, 2010 9:57 AM

As RX'd 10:15
Thrusters were what stopped me
Pullups were my resting time

Comment #151 - Posted by: Chris B. at September 9, 2010 10:04 AM

M/28/70/160

As Rx'd - 8:39 PR by 4:28!

Still not up there with much of you folks but huge improvement from last time. I have to get better at thrusters and learn butterfly PU's. Definitely stoked though.

Comment #152 - Posted by: WJC at September 9, 2010 10:05 AM

5:26 as rx'd

Comment #153 - Posted by: jeryd at September 9, 2010 10:09 AM

155/m/43
4:04

Comment #154 - Posted by: mhollis at September 9, 2010 10:12 AM

5'11/210 lbs
6:11
I swear I thought I was flying through it and then looking at my watch and it was at 5 minutes. Pull ups were killin me

Comment #155 - Posted by: Blanco at September 9, 2010 10:13 AM

7:45

Comment #156 - Posted by: power_puff_boy at September 9, 2010 10:14 AM

As RX'd. 14:57.


Pukie The Clown & I met again.

Comment #157 - Posted by: The Anaconda at September 9, 2010 10:14 AM

Me and Fran's first date - as rx'd :05:50ish
(Note for second date: if no longer having right knee issues - do not hesitate, give it all!)

Comment #158 - Posted by: Ted - Ocala, Florida at September 9, 2010 10:17 AM

im a week behind the WODS so I can plan my diary round them - this looks fun.
what happened to Crossfitendurance.com

!!!!!!

Comment #159 - Posted by: jonathan Graham at September 9, 2010 10:29 AM

M/22/5'9/165
5:20 need to work on kipping pullups but need to shave down calluses next time I hope to keep it under five or maybe even four mins

Comment #160 - Posted by: mikey mic at September 9, 2010 10:30 AM

CFWU x3

6:27
as rxd

pr by 2 min. thought i was going to pass out midway through the 9 pullups.

Comment #161 - Posted by: Matthew at September 9, 2010 10:32 AM

First time doing Fran. I'm stoked! Miranda, way to make puking look like it's just part of the workout. You rock!

Comment #162 - Posted by: Jeremy at September 9, 2010 10:32 AM

Saving this one for later tonight perhaps. Did some prep work for the USAW CF meet instead.

Snatch 70 kg x 10 singles (3 misses)
PClean and PJerk 85 kg x 3 singles (2 pressouts)

Right shoulder is worked! Progressing after surgeries is painstaking and takes patience!

Comment #163 - Posted by: H E R M at September 9, 2010 10:34 AM

As rx'd.

8:26

Comment #164 - Posted by: tanzenfranz at September 9, 2010 10:52 AM

Second time doing Fran

8:34 PR

All thrusters Unbroken!! - Pullups are my weak link - many breaks - esp at end. I have long ape arms (excuse). BUT getting stronger and better!! A few delays waiting for pullup bar in globo gym too (excuse #2) haha.

Aiming to be sub 5 minutes by my 50th birthday like all of you elite people - nice work!!

Comment #165 - Posted by: Tom O (m/49/6'0/165) at September 9, 2010 10:54 AM

"Fran"

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

time 5:56
last times were

6:27
6:16
6:40
6:50
7:00

I sprent 30 min warming up doing the KStar streches.

I did 1 rep pullup and NO thrusters for warm up. i just streched and did 20 DU's to get my hart rate up. Feels good to PR after the otherdays train wreck.

thrusters were 21 in a row. 11 and 4(I think that is how it broke up) last round was 5and 4. On the thrusters last time i took atleast two breaths at the top in rack position, this tis time it was one breath at the top and go, it was a good rythum and kept me from getting to gassed.

pullups 21 unbroken. The 15 were 10 and 5, I was gassed from the thrusters I was kicking myself for letting go of the bar. The 9 were unbroken.

Comment #166 - Posted by: NikNichols42yo 5'7'' 165lbs at September 9, 2010 10:56 AM

5:50

Thrusters - 135lbs
Chest to Bar Pull-ups

Word

Comment #167 - Posted by: JAMO at September 9, 2010 11:03 AM

SUB 110# pd

9:12 total
previous 10:30
pr 9:04

Comment #168 - Posted by: Ticotexas M/40/69/150 at September 9, 2010 11:10 AM

f/40/182/5'11"

OK... this body mass thing is getting out of hand. Here's hoping the scale is faulty. So far, in the last year and a half of crossfit I've cleaned up my diet, lost 10 lbs and now gained it all back. Mostly muscle but no wonder my pullups are lacking.

Kim, your mom is amazing... you come by your amazing-ness honestly.

I am resting my shoulders as hanging from them and pressing over them hurts.

Instead I did Auntie Fran. She's all about T and A because that's where I'm going to feel this.

21-15-9 reps of:

135# back squats
assisted ring dips (I rested the tops of my toes on a bench)

Squats were pretty easy, ring dips ended up as sets of 3 and 2 by half way through the second round.

Comment #169 - Posted by: JuliePlatt at September 9, 2010 11:12 AM

Very excited VFF KSO on the way! cant wait to break these puppies in.

Comment #170 - Posted by: Matt P. at September 9, 2010 11:15 AM

AMRAP 20:
65# thruster x12
10 Pull ups, toes asst
= 12 R

Did not go all out so that was a decent #. Then played around with some weights. Yoga tonight.
Erin

Comment #171 - Posted by: in8girl at September 9, 2010 11:19 AM

as rx'd
4:44 pr by maybe a minute

Comment #172 - Posted by: Nick 24/187/5'9 at September 9, 2010 11:21 AM

Woohoo, a whole minute faster than my last attempt in May! 4:58 using underhand kipping pullups.

Comment #173 - Posted by: Torrey (m/38/185) at September 9, 2010 11:23 AM

M/44/180#

As Rx'd - 4:10 PR by 1:09!!!

Comment #174 - Posted by: Alan at September 9, 2010 11:29 AM

Improved my time from 5:05 to 3:58! really focused on not breaking like previous runs. Very pleased with my PR today.

5'8"/27/185/m

Comment #175 - Posted by: Dez at September 9, 2010 11:31 AM

6:40 new PR by 3 minutes. posting on this board is gonna make me depressed but easier than keeping my own records.

Comment #176 - Posted by: slashpie at September 9, 2010 11:34 AM

4:33

Comment #177 - Posted by: B-Mo M/6'/197/33 at September 9, 2010 11:40 AM

5 rounds of "The Bear"

95/115/135/155/185

Comment #178 - Posted by: Josh M/23/6'2"/220 at September 9, 2010 11:43 AM

My first date with Fran comes after 4 weeks of CF. First time I didn't scale. 19:19 as RX'd. OH BOY.

Comment #179 - Posted by: preacherman at September 9, 2010 11:47 AM

30 m 172 5'10.5
as rx'ed 2:30
CrossFit Nola

Comment #180 - Posted by: Brandon Ecker at September 9, 2010 11:49 AM

41/225#/5'10"

5:05 pr

Comment #181 - Posted by: mscfm at September 9, 2010 11:53 AM

First time with Fran and done as Rx'd!!!

8:55 and completely smoked at the end for a good 20 minutes afterwards. Damn that was fun!

Comment #182 - Posted by: Brianwi [m/36/6'/198] at September 9, 2010 12:03 PM

3:21 7 second PR

Comment #183 - Posted by: BH2 m/31/5'9/178 at September 9, 2010 12:04 PM

Not my best effort. Shoulder is still killing me...need to go to the doc.

As rx'd: 7.09

PR is 6.49

Comment #184 - Posted by: mtr/m/168/5"8 at September 9, 2010 12:06 PM

WOD: 6:14

Comment #185 - Posted by: sdh m/6'1"/205/24 at September 9, 2010 12:17 PM

first time finishing fran as rx'd
5:20

Comment #186 - Posted by: chris at September 9, 2010 12:17 PM

as rx'd

4:18(pr)

Comment #187 - Posted by: Castillo m/20/159 at September 9, 2010 12:17 PM

Fran is still kicking my a$$!
scaled to 15-12-9
8:33
I really should try it with 65# @ 21-15-9 or stick to a slower pace.

Comment #188 - Posted by: dingrr 51/m/165 at September 9, 2010 12:29 PM

M/26/160/5'10

Scaled to 65lb thruster.

4:58

1st Fran ever. I felt like death afterward, but defeated Pukie.


Comment #189 - Posted by: Mayhem at September 9, 2010 12:40 PM

50/m/145
RX
5:32 PR by 2 min. (21-1:58,15-2:14,9-1:20)
7;36-1/10
8:05-9/08
9:35-7/08

Comment #190 - Posted by: E5fyrman at September 9, 2010 12:40 PM

3:10

2 years ago 10 minutes with jumping pullups at the end.

Comment #191 - Posted by: Scott at September 9, 2010 12:44 PM

m/28/5'7"/190

as rx'd

8:00

Got a long way to go to getting back in shape.

Old PR
4:11 (18 months ago)

Comment #192 - Posted by: Ty at September 9, 2010 12:44 PM

21-15-9 reps of:
55# thrusters
pullups with a band
10:37
First time doing Fran - I'm a fan.

Comment #193 - Posted by: AVL f/26/125/5'9" at September 9, 2010 12:46 PM

65lb @ 7:15

Comment #194 - Posted by: Michael at September 9, 2010 12:53 PM

Just watched the Miranda video, I always thought this was just kipping--why would you do the pull-ups butterfly style? What is the benefit of that anyways? Not trying to be contentious, really just curious. Thanks!

Comment #195 - Posted by: Dave at September 9, 2010 1:00 PM

PR- 9 minutes even. My lanky ass has never gotten kipping down, and I still haven't. If I could get a high pull-up bar at our gym and learn to kip, I'm sure I could knock more time off. First and last set of thrusters unbroken, 2nd set broken to 10 and 5.

Comment #196 - Posted by: Matt Johnson (m/30/6'3"/215) at September 9, 2010 1:10 PM

Roland #73:

Its a Buddy Lee Jump Master. Love it too, have three of them myself.

Available here:

http://www.buddyleejumpropes.com/

or here:

http://www.amazon.com/Buddy-Lee-Rope-Master-Jump/dp/B002JQI3OS/ref=sr_1_1?ie=UTF8&s=sporting-goods&qid=1284063184&sr=1-1

Comment #197 - Posted by: USA2 at September 9, 2010 1:16 PM

Wow...I never cease to make an ass of myself when Heber is filming! Ha ha! Thanks for all of the love guys. I hope Fran doesn't show up again for a while!

To answer #195 Dave. The butterfly pull up is simply faster. If you watch the video on the round of 15s, I am 2 pull ups in with a regular kip when Matt starts his. He gets off the bar 4 pull ups before me using the butterfly kip..so that kip made a 6 pull up difference in time.

That being said, the regular kip is important to have in your toolbag. It will apply itself much better to many other things than the butterfly will!

I hope that helps.

Comment #198 - Posted by: Miranda at September 9, 2010 1:26 PM

shooting for sub 3 again, no dice
3:16

Comment #199 - Posted by: Troy at September 9, 2010 1:27 PM

As Rx'd: 5:35 (I think, as I was interrupted 2 times by others in the gym.... I really thought me running between pull ups and thrusters AND having the IPod in ears would give a hint....)

Comment #200 - Posted by: BillB at September 9, 2010 1:28 PM

Did a SWOD of good mornings and L sit and a DWOD 6 min AMRAP of lunges and push jerks today and then did the Spealler warm up

as rx'd 2:36....killer!

Now for my MWOD!!!

Comment #201 - Posted by: Jason at September 9, 2010 1:34 PM

2:51 (pr)

Comment #202 - Posted by: cnc at September 9, 2010 1:35 PM

7:15 @ 95lb

Comment #203 - Posted by: Michael at September 9, 2010 1:39 PM

m/165

as rx: 3:51, pr (-:06)

Comment #204 - Posted by: jnel at September 9, 2010 1:39 PM

First timed crossfit workout, been slowly breaking myself into this stuff....
As rx'd
6:35
No kips on the pullups.

M/30/5'11"/182

Comment #205 - Posted by: Shaw at September 9, 2010 1:41 PM

5:30ish...

Like a full min and a half slower than last time.
Just not on the money today.

Comment #206 - Posted by: Jdude at September 9, 2010 1:49 PM

First workout as a 37 year old and I crush my old PR by 29 seconds!

3:29 as Rx'd

I love Fran...I keep gettin' older and she stays the same pain!

NEVER QUIT!!!

Comment #207 - Posted by: Dan Blackmon (M/37/5'10"/175lb) at September 9, 2010 1:52 PM

4:47

Comment #208 - Posted by: cody h at September 9, 2010 1:52 PM

6:30 as Rx'ed

Comment #209 - Posted by: jfett at September 9, 2010 1:57 PM

Did this one Tuesday.

9:01 as rx'd. PR.

Comment #210 - Posted by: Jim M/32/5'5"/170 at September 9, 2010 2:01 PM

3:49 as RX'd. PR by 32 seconds

Comment #211 - Posted by: Anthony T - 27M/5'11"/165 at September 9, 2010 2:03 PM

49 / 180

as rx'd

7:52

Comment #212 - Posted by: tom perry at September 9, 2010 2:04 PM

M/41/6'0"/155

5:53 using 40kg

Intermittant training due to good surf and lots of work so no surprise that I missed my pr. Pr remains 4:37 w 42.5kg

Comment #213 - Posted by: JPW at September 9, 2010 2:07 PM

M/24/6'1"/180

As Rx'd: 5:03
PR by 33 sec and it should have been faster. my pull UPS were awful.

Comment #214 - Posted by: upstatesooner at September 9, 2010 2:14 PM

m/31/6'1/195

rx'd 7:38

Comment #215 - Posted by: Jamie Sharpless at September 9, 2010 2:20 PM

Suck-ass time, slower than my PR. Didn't help that it smelled like manure had been laid in the vicinity of the gym and was being piped in through the air-con system :/ Awesome WoD demo vid!
As rx'd (99lbs).

8:35

[8:10]

Comment #216 - Posted by: JonK at September 9, 2010 2:37 PM

4:53 as rx'ed.

Comment #217 - Posted by: bdiggle at September 9, 2010 2:41 PM

M/25/5'11"/177.23

As Rx'ed
1:56.12

Comment #218 - Posted by: Rich at September 9, 2010 2:46 PM

2:52 as rx'd

Crossfit USCG Elizabeth City NC

Comment #219 - Posted by: steve at September 9, 2010 2:47 PM


3:04pr

Comment #220 - Posted by: Kevin McClellan 49/M/195 at September 9, 2010 2:48 PM

3:09 RX PR

I wanted to break 3:00 this time but it was still better that the last time. Need those butterfly pull-ups bad!

Comment #221 - Posted by: Eric Sweet/M/182/69"/31 at September 9, 2010 2:56 PM

Wasn't Fran, but I did Helen today as per the Austere Program from the journal.

3 rds for time of:
Run 400m
45# DB swing, 21 reps
12 Pull-ups (kipping)

16:33
RPE- 8

Comment #222 - Posted by: SSG Jason White, U.S. Cavalry at September 9, 2010 3:04 PM

5:06 as rx'ed... a PR, but was hoping to break the 5 min mark.

Question about fran. I love her, and she makes me feel a way no other WOD does, but being such a short workout does she actually make one stronger and faster, or is she just a damn good way to gauge our progress?

Comment #223 - Posted by: Colin, 24/M/170/5'9" at September 9, 2010 3:05 PM

4:58
Finally back under 5 minutes again. I've been laying off on kipped pullups for a while because of torn rib cartalage and it really showed.

rd 1 1:04/:33
rd 2 1:32/:34 Both thrusters (10/5) and pullups broken (12/3)
rd 3 :59/:14 Lost the weight on 6

Comment #224 - Posted by: Jim D. 49/m/165/5'11" at September 9, 2010 3:06 PM

m/41/6'0"/192

as rx'd, PR by 0:21

5:49

Comment #225 - Posted by: Jeff H at September 9, 2010 3:09 PM

m/39/76/210

5:10

Off my pr of 4:45 but w/ much better form/ROM and better than last time (May) of 5:25.

Comment #226 - Posted by: Chas at September 9, 2010 3:10 PM

31 yom, 190 lbs


3:28 as rx'd (pr)

this is a pr by almost 30 seconds, only broken set was the second round of thrusters

Comment #227 - Posted by: Jeff Weltmer at September 9, 2010 3:12 PM

5:17 (w/ 20lbs vest)

First round was steady and unbroken; started falling apart on the second.

Anyone have any tips/strategies on how to bring down time?

I'd like to someday get a sub 3:00 wearing a vest.

Comment #228 - Posted by: wes m/200/72"/23 at September 9, 2010 3:16 PM

6:30

Comment #229 - Posted by: Mike C (M/41/5'11"/205) at September 9, 2010 3:27 PM

As rx'd: 6:28

Comment #230 - Posted by: therozfather. 31/M/195 at September 9, 2010 3:30 PM

M/52/6'/180

As rx'd: 7:05
First time as required.

Comment #231 - Posted by: Dan at September 9, 2010 3:34 PM

M/24/165/5'7"

Rx'd 3:03 tied PR

Comment #232 - Posted by: Focker - Crossfit Taranis at September 9, 2010 3:50 PM

3:18 as rx'd

Comment #233 - Posted by: MRM at September 9, 2010 3:50 PM

29/M/136

Hotel Room Fran:

21 - 15 - 9

Squats
Push ups
Door Pull ups

Door pull ups are very slow because you have the drag of your body and a very strict form.

7:47

Comment #234 - Posted by: Eric E at September 9, 2010 3:50 PM

100909 Fran

12:53

Thrusters were outside because of a low ceiling and pull ups were in the attic because that is where my bar is… so throw in 3 rounds of 2 flights of steps!

Beat my last time (about a month ago) by 4:07… 30% increase in power output.

Next goal is to get under 10:00... 6 months ago that would have been laughable... but it is getting within reach!

Comment #235 - Posted by: sixer m/34/5'9"/160 at September 9, 2010 3:52 PM

33m/5'8"/175

2:57 pr

Comment #236 - Posted by: Chris McLendon at September 9, 2010 4:03 PM

#218

Fran is a benchmark WOD and as such works as an assessment of your progress. That doesn't mean you nothing out of her through!

#229

That's hard core, dude!

Comment #237 - Posted by: SSG Jason White, U.S. Cavalry at September 9, 2010 4:11 PM

39M/5'10"/170#

W/U: ROM exercises, 20x; mWOD.

As Rx: 3:25.

C/D: skipped.

Off PR by 0:24. Rock bottom squats and arms covered ears on thrusters; gymnastic kipping pull-ups.

Fran kicked my butt. Done after a long stressful day at work and with an inadequate W/U. So I'm not surprised that I missed setting a new PR. But even under better conditions, I think I'd have to learn and perfect the butterfly kip in order to hit a sub-3 time.

Comment #238 - Posted by: rjf (Since 07-20-07. WOD no. 861) at September 9, 2010 4:21 PM

Rx'd
6:07 pr

Comment #239 - Posted by: tdhalls at September 9, 2010 4:21 PM

38/m/6/187
6:18 - PR by 44sec

28/501/140
9:25
#65 pound thrusters and jumping pull-ups

Comment #240 - Posted by: Jeremy A. Olive at September 9, 2010 4:29 PM

25/m/165lbs/70"

Fran
AS Rxd
3:57, no pr this time, gotta keep working on that 3:33 goal!

Comment #241 - Posted by: Eric-Clint, Texas at September 9, 2010 4:31 PM

Rx'd
4:00

Comment #242 - Posted by: Casey at September 9, 2010 4:31 PM

4:28, off of PR but I still felt very challenged with that time

Comment #243 - Posted by: Connor Healy at September 9, 2010 4:32 PM

5:52 as rx'd

(pr by 1:50)

Comment #244 - Posted by: Ronnieboy at September 9, 2010 4:33 PM

oh ya...

My heart beats for Miranda!

Comment #245 - Posted by: Ronnieboy at September 9, 2010 4:35 PM

M/53/6'2"/190
6:07 with 95 lbs. Thrusters

Comment #246 - Posted by: Stubs at September 9, 2010 4:39 PM

33/m/6"/222 lbs

Rx - 4:40 new PR

Comment #247 - Posted by: Jay at September 9, 2010 4:58 PM

5:38
Bragg had to run across gym to get to the pull-up bars

Comment #248 - Posted by: greg 6'3"/211/38 at September 9, 2010 5:00 PM

6:50
strict pull ups

Comment #249 - Posted by: NJS at September 9, 2010 5:01 PM

30/M/143/5'10

11 OCT 09- Didn't finish it. before OCT Fran was impossible for me for about 7 or 8 months before this month.

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.

Did the Fran again during the L-1 Cert in June 14 2010, Time was 6:36 AS RX'D

Today Sep 09 2010 AS RX'D New PR of 3:53 almost a 2 minute PR. I went very well Hidrate, eat some boiled eggs, oatmeal, and turkey sausages in the morning as well as milk, water and a lot of fruits, during lunch, BBQ chicken with a lot of lettuce, veggies, water and milk, kept drinking water till the afternoon, ate some fruits 1 hour before hitting the WOD and then just drank more water. YAY!

SANTI

Comment #250 - Posted by: SANTI at September 9, 2010 5:07 PM

10:14 rxed. Last time in dec 08 13:00. So improvement!

Comment #251 - Posted by: tom at September 9, 2010 5:11 PM

8:09

Comment #252 - Posted by: Michael R at September 9, 2010 5:11 PM

5:04
30 sec slower than last time

Comment #253 - Posted by: Jon-David at September 9, 2010 5:18 PM

My quads are sore! Tomorrow's WOD is ridiculous after Fran. I push pressed 185 pounds for my 1RM. Fran time as RX'd: 7:16.64.

Comment #254 - Posted by: José Riesco III, 5'9" 165 at September 9, 2010 5:22 PM

65lbs

8:41 (pr)--- by about 6 min :)

Comment #255 - Posted by: em :) at September 9, 2010 5:30 PM

8:08

previous was 11:23

Comment #256 - Posted by: Raph at September 9, 2010 5:31 PM

7:24

Comment #257 - Posted by: DOPP at September 9, 2010 5:31 PM

4 min. 26 sec.

Comment #258 - Posted by: sean peters at September 9, 2010 5:36 PM

A month and a half into doing Crossfit, I PR'ed Fran (RX'ed) at 4:28. Next goal, sub-3:30.

Comment #259 - Posted by: Aaron at September 9, 2010 5:46 PM

32yo M 175lb 5’10”
CFWU x 3, 1 HSPU to 1.5” stack, 5 pull ups, 5 ring dips per round
Thruster 45lbs x 5-5 65lbs x 5 85lbs x 3 95lbs x 2-2

As rx’d: 5:28 PR
Foam roll after
Compared to 100109: 6:17 previous PR

Comment #260 - Posted by: Sesoku at September 9, 2010 5:58 PM

18:17 as rx'd

1st time to ever string kipping pull-ups together. was able to get runs of 3.

m/35/236

Comment #261 - Posted by: toby d at September 9, 2010 6:03 PM

couldn't do Fran today, schedule conflict, no time.
Will do it tomorrow.

Comment #262 - Posted by: Heather Szabo at September 9, 2010 6:09 PM

Schedule conflict, had to teach spin class.
Will do Fran tomorrow.

Comment #263 - Posted by: Heather Szabo at September 9, 2010 6:10 PM

6:30 strict pull ups. Felt like dying, as usual.

Comment #264 - Posted by: billy at September 9, 2010 6:10 PM

:20 Bike
500m Row

WOD
:04::07

Not sub :03, but working back to it.

Get some, Go again!

Comment #265 - Posted by: DJ at September 9, 2010 6:12 PM

65 lbs
1st time doing unassisted pullups for the entire WOD!

11:41

Comment #266 - Posted by: Thinlizzie at September 9, 2010 6:14 PM

Male, 38 yo, 154#, 68"

Time 8:34

Comment #267 - Posted by: Karl at September 9, 2010 6:23 PM

5:51 pr

Comment #268 - Posted by: Libbie at September 9, 2010 6:31 PM

40/m/190
as rx'd

3:38

Comment #269 - Posted by: JackM at September 9, 2010 6:36 PM

35-M-185

New PR, RX'd

"Fran" 21-15-9
Thrusters @95#
Pull-ups

4:45 Mins

previous best May 25/10' 6:28 mins with Thrusters @80#

Comment #270 - Posted by: Wardo at September 9, 2010 6:43 PM

M/35/5'10"/198

As Rx'D 3:29

Felt way better than expected. CC stuck around to time/count and help push me through. Done after CRU training at work. Did not think I had it in me. Core still wrecked from GHD's few days ago. Pleasantly suprised.

Comment #271 - Posted by: bs2103 at September 9, 2010 6:50 PM

5:45

I WILL break 5 minutes before I croak...


PS Miranda, just can't get enuff of that video! :)

Comment #272 - Posted by: james.patrick [M/48/66"/135] at September 9, 2010 6:53 PM

as rx'd. new pr: 03:59..... after a week cruise vacation of rest and relaxation.

Comment #273 - Posted by: N.athan L. /30/6'/192lb at September 9, 2010 7:03 PM

as rx'd: new pr: 03:59. after a week's cruise with plenty of rest and relaxation.

Comment #274 - Posted by: N.athan L. /30/6'/192lb at September 9, 2010 7:04 PM

F/40/5'6"/150

first WOD after vacation

65# thrusters

8:35

Comment #275 - Posted by: mom to five at September 9, 2010 7:28 PM

CrossFit Go Hard in philly.
Sean Thomson - wearing a 20LB. vest 3:00 RX'd

Comment #276 - Posted by: sean thomson at September 9, 2010 7:39 PM

First shot at Fran and ended up doing Narf. ( pull ups the. Thrusters). Feel like a real goon, wanted to set a standard benchmark. Did it in 7:53. Lots of Kipling and doing it backwards probably helped since I'm weaker with pull ups n


M/ 5'8" / 270

Comment #277 - Posted by: Matt at September 9, 2010 7:42 PM

5:44..new PR and feel very tired about it!

Comment #278 - Posted by: Jake Sterny at September 9, 2010 7:47 PM

warmup
CFWU 2x15

85#//8:22

Comment #279 - Posted by: budd 51 59 170 cf3y at September 9, 2010 7:49 PM

M/46/190
As Rxd 5:52

Comment #280 - Posted by: medic8 at September 9, 2010 8:07 PM

as rx'd 6:28

Comment #281 - Posted by: jeff gebbie at September 9, 2010 8:09 PM

16 min with 35#
thrusters were: 60/40/25
had breaks btwn sets

Comment #282 - Posted by: mnf at September 9, 2010 8:10 PM

4:24, a new PR, after which Pukie approached, near enough to let me know that it's time to learn butterfly kips for my pull ups

9:34 for the Mrs.; 65 lbs. and ring rows

Comment #283 - Posted by: TRN III at September 9, 2010 8:16 PM

as rx'd 6:28

Comment #284 - Posted by: jeff gebbie at September 9, 2010 8:18 PM

As Rx'd
4:13
Off PR by a bit....

Comment #285 - Posted by: bill/51/210/6ft at September 9, 2010 8:27 PM

Scaled to 65#:

4:51 (PR)

Tried to go all rounds unbroken, but had to split both of the second rounds into 10 and 5. Going unbroken and taking shorter 'breaks' in between rounds will bring down my time. Fran really tried to get in my head--I got nauseous as soon as I saw the WOD last night. I tried to control my breathing, keep my heart rate down, and not get too hyped up during the 21 and 15 rounds; the strategy seemed to pay off.

Comment #286 - Posted by: angstadt530 at September 9, 2010 8:28 PM

Logan

4.42 as Rx'd (pr)

Chad

5.40 65# and jumping pull-ups

Comment #287 - Posted by: Logan S at September 9, 2010 8:31 PM

2:10 for "Fran"

Comment #288 - Posted by: lavell at September 9, 2010 8:35 PM

4:30

Compare to:
080915 - 6:44
080724 - 6:31
080214 - 6:38
071116 - 7:05
071017 - 6:56
070826 - 8:57 (1st time rx'd)

Comment #289 - Posted by: B. Rhaly at September 9, 2010 8:39 PM

2.30 pr

Comment #290 - Posted by: Rosie in Atl at September 9, 2010 8:45 PM

M/49/6'3"/195

5:55 (PR)

Comment #291 - Posted by: JimL at September 9, 2010 8:59 PM

some warm up

as rx'ed
4:24 (PR)

last time about a year ago it was 8:10

Comment #292 - Posted by: NUcf m/24/5'7"/155 at September 9, 2010 9:44 PM

some warm up

as rx'd
4:25 (PR)

last time about a year ago 8:10, big improvement

Comment #293 - Posted by: NUcf m/24/5'7"/155 at September 9, 2010 9:45 PM

7:58 PR but only by 11 seconds

Comment #294 - Posted by: Eamon at September 9, 2010 10:14 PM

cfwu(1 set pullups only)

as rx'd 4'39"

PR by 29" from 5-25-10

Comment #295 - Posted by: Tim 33/5' 10/ 165 at September 9, 2010 10:26 PM

As rx'd 20:03

Pull ups still need a lot of work, as does my cardio, trying to catch my breath was useless and wasted a lot of time

Comment #296 - Posted by: josh 26.2CF at September 9, 2010 10:30 PM

4:50:38 RX'd

Month and a half ago it was 6 minutes. We are getting there.

Salerno Fire Department, Afghanistan

Comment #297 - Posted by: Justin Whelan at September 9, 2010 10:32 PM

R: as rx'ed 8:30
T: assisted pullups, 65lb thrusters 8:40

Comment #298 - Posted by: RJC at September 9, 2010 10:48 PM

16:48
I still suck at pullups

Comment #299 - Posted by: taylor at September 9, 2010 11:09 PM

M/34/507/158
First Fran as Rx'd
7:43

Comment #300 - Posted by: William Hewitt at September 9, 2010 11:30 PM

With 45Kg and on rings.

11:33

Please tell me it's harder on rings than on a bar...no kipping etc.

Comment #301 - Posted by: Optimistic Dan at September 10, 2010 2:28 AM

7:38

Comment #302 - Posted by: TomO/44/M/200 at September 10, 2010 2:45 AM

m/178cm/86kg/34y
4:53 PR

Comment #303 - Posted by: gepeto at September 10, 2010 3:40 AM

As Rx'd

TT = 6:49

Pullups are improving and able to do more without stopping. Did 15 straight through during "21" set

Comment #304 - Posted by: Tank M/36/5'11"/258 at September 10, 2010 3:53 AM

WOD as RX'd
6:44
last time was 6:39 previous to that was 6:43
Great workout.
then 8 minute on crosstrainer

Comment #305 - Posted by: dyagg at September 10, 2010 4:26 AM

broke out the sets..
14 - 7
10 - 5
all 9

Comment #306 - Posted by: dyagg at September 10, 2010 4:27 AM

M/6.0/194/30

6:37

Comment #307 - Posted by: Ben at September 10, 2010 4:44 AM

m/33/5'9"/175

6:59 (off my PR by 55 sec)

Comment #308 - Posted by: elliott at September 10, 2010 5:22 AM

6.54

Comment #309 - Posted by: KOA2 at September 10, 2010 5:27 AM

M/42/5'11"/180

Took almost 2 weeks off for vacation and to let my foot heal.

As rx'd
8:55

Comment #310 - Posted by: nutfam at September 10, 2010 5:51 AM

First ever Fran as Rx'd:

8:40

Comment #311 - Posted by: Garth M/28/181/6'2" at September 10, 2010 5:56 AM

as rx'd,

3:33

Comment #312 - Posted by: Pat King at September 10, 2010 5:57 AM

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

12:01

Comment #313 - Posted by: Steve at September 10, 2010 6:04 AM

Three rounds, 21-15- and 9 reps, for time of:
27.5 pound Thruster
jumping smith Pull-ups on 9th peg

8:07

Comment #314 - Posted by: Holly A at September 10, 2010 6:05 AM

first time Fran - 8:30

Comment #315 - Posted by: Brad at September 10, 2010 6:11 AM

Paul: 3:05 (previous PR 3:27)
Jen: 5:08 no mod (previous PR 5:50 w/ gravitron pull ups 35# off)
Eric: 5:33 (previous PR 8:43)
Harold: 5:39
Ryan: 8:13
Krystin: 13:08 (65# thruster w/ grav pull ups 60#off)

Gunnar: 11:43 (HEAVY FRAN- 135# thruster w/45# weighted pull up 15-12-9)

Comment #316 - Posted by: jenniferg at September 10, 2010 6:26 AM

32/m/5'10"/210

as rx'd 5:29 (pr)

Comment #317 - Posted by: D Craig at September 10, 2010 6:29 AM

rx

10:24

Comment #318 - Posted by: Jeremy H at September 10, 2010 6:30 AM

third ever fran as rx'd:

13:19 subbed 65# thrusters 1/10/2010
10:26 75# thrusters 5/26/2010
13:16 as rx'd 8/11/2010
11:04 as rx'd 8/26/2010

8:10 as rx'd 9/10/10

3 min drop in two weeks!!!

Comment #319 - Posted by: robert 6'/41m/180 at September 10, 2010 6:32 AM

8:54

Comment #320 - Posted by: HunterCHLT at September 10, 2010 6:38 AM

m/26/5'8"/150

as Rx'd: 5:00 flat. PR by 48 seconds. The only broken set were the 15 thrusters in the second round.

Comment #321 - Posted by: Matt Laney at September 10, 2010 6:52 AM

9:00 75lbs

Comment #322 - Posted by: ferg at September 10, 2010 6:59 AM

as rx'd

4:07

m/28/6'3"/212

Comment #323 - Posted by: Nathan Kauffman at September 10, 2010 7:32 AM

4:37 as Rx'd

Comment #324 - Posted by: Eclarkuofa 6' 175lb 19yrs at September 10, 2010 7:54 AM

as Rx'd

PR 3:52

Comment #325 - Posted by: Hossink M/39/5'8"/160 at September 10, 2010 7:58 AM

as rx'd

3:57(pr)

Comment #326 - Posted by: ferb44 at September 10, 2010 8:20 AM

33/M/240/6'4"

As Rx'd

4:25

Probably could have shaved some time off of that, but half way through the 15 thrusters I had a mental breakdown and stopped.

Comment #327 - Posted by: BK at September 10, 2010 8:23 AM

as Rx'd

3:40 (PR by 8 seconds, hoping to get under 3:30 soon)

Comment #328 - Posted by: Jack at September 10, 2010 8:52 AM

9.43
pr-9.33
21 thrusters, 11 PU then broke it up..
forge on...

Comment #329 - Posted by: footdoc at September 10, 2010 9:06 AM

As Rx'd 4:26 PR Woo Hoo! 2 years now and still improving.

Previous PR 5:16

Comment #330 - Posted by: Thatcher M/43/5'10"/195 at September 10, 2010 9:16 AM

6:36 (PR) (actually on 9/10/2010)

Comment #331 - Posted by: cort at September 10, 2010 9:41 AM

5:40 as rxd

Comment #332 - Posted by: Jbark60 6'1" 200 at September 10, 2010 9:52 AM

CFWUx1 (no pull-ups)
BWU

9:19 (PR) As Rx'd

Ernest 40/M/61"/162

Comment #333 - Posted by: twiki2 at September 10, 2010 9:53 AM

Good thing we did not have "supplementary Chest-Cam footage" on the Oldroyd Fran!

Comment #334 - Posted by: cort at September 10, 2010 9:54 AM

Fran

2:33 rx'd (PR by 4sec)

video on youtube under vietnambackwards

later,
b
m/33/5'8-1/2"/168

Comment #335 - Posted by: brian p at September 10, 2010 9:58 AM

4:27 as Rx'ed.
(1:33 slower than my PR)

Comment #336 - Posted by: H E R M at September 10, 2010 9:58 AM

Modified with 65lb
Time 4:40

Comment #337 - Posted by: Josh N M/27/5'9''/150 at September 10, 2010 10:12 AM

3:59 Rx'd PR by almost 9 mninutes.
In May i got 13:38!!
What an improvement!!!

Comment #338 - Posted by: Justin Taylor at September 10, 2010 10:28 AM

4:17. New PR. First time with all sets unbroken.

Comment #339 - Posted by: Michael m/47/5'9"/175/MI survivor at September 10, 2010 10:42 AM

as rx'd 5:08

Comment #340 - Posted by: PAT MALAFRONTE (Ft Hood, Tx) at September 10, 2010 10:42 AM

first time tryin a crossfit workout... did it in 6 min. 24 sec.

Comment #341 - Posted by: wade reece at September 10, 2010 10:52 AM

first time tryin a crossfit workout... did it in 6 min. 24 sec.

Comment #342 - Posted by: wade reece at September 10, 2010 10:52 AM

5:45 PR

Comment #343 - Posted by: Jette 41/M/5'11"/175 at September 10, 2010 10:53 AM

m/24/5'6/155lbs
4:52 using 40#DBs

Comment #344 - Posted by: Drew B at September 10, 2010 11:14 AM

4:33 Rx'd

Comment #345 - Posted by: Zeb m/29/5'8"/162 at September 10, 2010 11:27 AM

Haaa, thought it was (3X) 21-15-9 thrusters and pull ups.... regardless it took me around 22 minutes 70#....then I went home and practiced my thrusters for another 20 because i was so ashamed of my time....kind of embarassed... and sore.

Comment #346 - Posted by: DavisBenDavis at September 10, 2010 11:28 AM

Day behind, completed Fri 9-10

65# @ 4:45

PR

Laura f/48/5'7/155

Comment #347 - Posted by: power-girl at September 10, 2010 11:34 AM

no bar bell. used 2 35# dumbbells.
11:23
Pains me to post that, but I promised myself I'd post my times...

Comment #348 - Posted by: Jim S. at September 10, 2010 11:34 AM

4:25 w/45# Dumbbells

Comment #349 - Posted by: tjo at September 10, 2010 11:57 AM

5:01 (disappointing effort)

Comment #350 - Posted by: mrd m/26/5'10?200 at September 10, 2010 12:03 PM

As rx'd, 3:28. PR by 10 seconds.

Comment #351 - Posted by: Dale_Saran at September 10, 2010 12:34 PM

8:25

sub 65lb thrusters

PUs are still my weakness and really killed my time.

Comment #352 - Posted by: Dexter 18/6'0"/145 at September 10, 2010 1:21 PM

First time to record my time: 9:40

Glad there's room to improve :)

M/26/70"/160lbs

Comment #353 - Posted by: TBlack at September 10, 2010 1:47 PM

12:11 85# thrusters

Comment #354 - Posted by: tjoneal70 at September 10, 2010 1:54 PM

3:45

Comment #355 - Posted by: MJS at September 10, 2010 2:35 PM

3:45(PR by 47 seconds)

Comment #356 - Posted by: J-F/20/155/5'9 at September 10, 2010 4:34 PM

Scaled Fran (jumping PU)
0:57/0:38= 1:35 (64/68) Thrusters felt HEAVY/SLOW...
1:33/0:52= 2:26 (70/70) Brain shut off just body in motion
1:30/0:27= 1:57 (65/73)
Total: 5:58 (68/80) PR by 3 min. Awesome! Now I need real PUs!

Comment #357 - Posted by: Phoenix at September 10, 2010 4:43 PM

4:59 (PR)
as rx'd

Last time: 5:40
First round: unbroken
Second round: PUs-unbroken, T- 7/8
Third round: PUs-unbroken, T- 5/4

Comment #358 - Posted by: Magnus 24/5'8"/155 at September 10, 2010 4:46 PM

Sub'ed 65# for thrusters;
started with sub of lying pullups but switched to
jumping pull ups for rds 2 & 3
Reps as Rx'ed
Score = 8:28.04

Rd1 (1:11.11) / 4-2-3-2-2-2-3-2-1 (3:29.17/4:40.28)
Rd2 (59.79) / jmp 8-5-2 (1:11.98 / 6:52.05)
Rd 3 6-3 (55.91) / jmp 5-4 (40.08 / 8:28.04)

Compared to last time 5/29/10 @ 8:50.45 Would have smashed this time had I done jumping pull ups from the start. Next time need to add weight.

Comment #359 - Posted by: Jeff_Roddy/m50yo/195/71" at September 10, 2010 5:48 PM

5:45 (95 lbs)

Comment #360 - Posted by: Thom Bardugon at September 10, 2010 5:54 PM

4:24

Comment #361 - Posted by: Charles L at September 10, 2010 6:25 PM

Sub'ed 65# for thrusters;
started with sub of lying pullups but switched to
jumping pull ups for rds 2 & 3
Reps as Rx'ed
Score = 8:28.04

Rd1 (1:11.11) / 4-2-3-2-2-2-3-2-1 (3:29.17/4:40.28)
Rd2 (59.79) / jmp 8-5-2 (1:11.98 / 6:52.05)
Rd 3 6-3 (55.91) / jmp 5-4 (40.08 / 8:28.04)

Comment #362 - Posted by: Jeff_Roddy/m50yo/195/71" at September 10, 2010 6:26 PM

warmup: 2x15 burpees, 2x25 DU, lots of Samson stretching, single thrusters up to 125#

75# thrusters

1:22/2:28/1:16 = 5:07 total (PR)

so close to breaking 5 mins

unbroken thrusters in rd 1 and 3
unbroken PU in rd 1 - no more than 5 together in rds 2 and 3

still need to sack up more on this

Comment #363 - Posted by: Pete - Decatur at September 10, 2010 6:41 PM

Sub'ed 65# for thrusters;
started with sub of lying pullups but switched to
jumping pull ups for rds 2 & 3
Reps as Rx'ed
Score = 8:28.04

Rd1 (1:11.11) / 4-2-3-2-2-2-3-2-1 (3:29.17/4:40.28)
Rd2 (59.79) / jmp 8-5-2 (1:11.98 / 6:52.05)
Rd 3 6-3 (55.91) / jmp 5-4 (40.08 / 8:28.04)

Comment #364 - Posted by: Jeff_Roddy/m50yo/195/71" at September 10, 2010 8:00 PM

as rx'd, with 85 lbs Thrusters.

Total Time: 9 mins 47 secs.

That is almost twice as fast as my last time, with 10 MORE lbs. Very happy.

Go Crossfit!

Comment #365 - Posted by: Perry Cox at September 10, 2010 8:52 PM

M/24/160

Sub'd 80lbs

Time: 6:44 (PR)

Comment #366 - Posted by: Yessuh at September 10, 2010 9:39 PM

50 lbs and 11-8-5 pull ups

3:11

Comment #367 - Posted by: rawhide at September 10, 2010 10:39 PM

As RX'd 5:37, after a week off from injury
Compare to:
100525 6:41
100329: 7:29
100208: 9:40
091227: 14:39 dropping to 45 lb thrusters on the last set

30/F/68/138
10:30, 65 lb thrusters, Jumping Pull Ups
8:01 w/blue band pull ups, 45 lb thrusters
100329: 10:13 with jumping pull ups, 45 lb thrusters
091227: 14:31 w/115 lbs added to gravitron and 45-20 lb thrusters

Comment #368 - Posted by: CFinBKK/35/M/70/173 at September 10, 2010 11:14 PM

Wow, it's been a long time since i have done a full Fran.

18:42 min

M/35/6'/210

Comment #369 - Posted by: CER at September 10, 2010 11:52 PM

before WOD: wendler 5-3-1 presses 100,115,125 (last 5 reps)
as rx'd 5:07
M/40/185

Comment #370 - Posted by: Soule at September 11, 2010 1:01 AM

Rx'd 2:43

Comment #371 - Posted by: amped 36/M/195/6' at September 11, 2010 5:47 AM

As rx'd almost 8 minutes

Looking forward to the time when I can string together 21+ PUs again.

The thrusters were unbroken from the ground, but they still crushed me as much as the PUs

Thanks

Comment #372 - Posted by: mikeyb m/49/176 at September 11, 2010 6:29 AM

5:29 as rx'd, had to reset weight on bar mid-set, then get clamps between sets. Probably sub-5' without interruptions. PM, CG gym
Last time:
5:40, previous time 3:30 flat.
PM, WS gym/bumpers

Comment #373 - Posted by: Ajax at September 11, 2010 7:28 AM

4:14 as Rx'd (pathetic)

Comment #374 - Posted by: Tyler Scott at September 11, 2010 7:57 AM

wow, how I hate and love Fran.

Pullups no issue, less than a minute dedicated to these. Thrusters winded me severely. Looking like a sub 4 minute until 2nd set of thrusters.

6:01 total as Rx'd. pathetic.

Comment #375 - Posted by: caveman at September 11, 2010 8:26 AM

I need to quit putting this off and just do it!
:'(

Comment #376 - Posted by: Charlie at September 11, 2010 8:40 AM

8:40

2:20 off PB.

Comment #377 - Posted by: Wayne at September 11, 2010 9:00 AM

27.5 kg
smith 'pullups'
10 min
tough on triceps

Comment #378 - Posted by: Anne at September 11, 2010 9:50 AM

"Chesty Fran"

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

As rx'd, 5:58.

Splits were: ~ 2:00, 2:10, 1:50. I felt the peer pressure from seeing Dave and Mike hit Fran yesterday, but Fran is scary (I'm not ashamed to admit this), so I copped out and did Chesty Fran. Although I had hoped for sub-5, I'm pretty happy with this. I got to the round of 9 C2Bs at about 4:30, so I had my shot. However, at this point, pull-ups turned into a real nightmare, with multiple misses, including 4 on the last rep.

Thrusters were unbroken except round of 15 (10-5), which was mostly mental. I got the first 15 C2Bs (PR), but I fell apart in later rounds, with lots of singles.

Today's time is 3 seconds faster than my first ever Fran (2/09), and I know for a fact that one had very sloppy thrusters and questionable ROM pull-ups.

Comment #379 - Posted by: Mel/37m/5'10"/170 at September 11, 2010 11:03 AM

7:22 as rx'd

Comment #380 - Posted by: marty c m/47/6'/240 at September 11, 2010 11:09 AM

5:58 w/ c2b pullups

Comment #381 - Posted by: Mel/37m/5'10"/175 at September 11, 2010 11:14 AM

m/47/180
4:26 rx'd

Comment #382 - Posted by: Troy at September 11, 2010 12:06 PM

Miranda (#198), thanks for the butterfly vs. kipping explanation, much appreciated!

-D

Comment #383 - Posted by: Dave at September 11, 2010 12:22 PM

M/23/170#/6’
As Rx’d 630
1 minute worst than my PR… I need to get back into shape after a month vacation.

Comment #384 - Posted by: Daniel B at September 11, 2010 12:25 PM

Done at crossfit in group. RX 8:10. still needs a lot of work.

Comment #385 - Posted by: dandny at September 11, 2010 1:29 PM

7:40 with 65 lb - first time doing the Fran WOD. My next goal is same (or better) time with 75lb. Thanks for this workout!

ian

Comment #386 - Posted by: ian at September 11, 2010 1:29 PM

2:51 as rx'ed

Comment #387 - Posted by: Rory Mac at September 11, 2010 2:58 PM

First time attempting Fran; scaled to 65lb instead of 95lb, all else as prescribed. Total time 11:30.

Comment #388 - Posted by: dmc at September 11, 2010 3:24 PM

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

4:11

Comment #389 - Posted by: Avi Tevet at September 11, 2010 3:44 PM

as rxd 3:32 PB

Comment #390 - Posted by: Nick Gilcrease at September 11, 2010 5:05 PM

m/22/180

rx'd

3:41 (PR!)

Never put the bar down, but did rest with it on the shoulders for way too long in the second round. And came down twice during pull ups (maybe another ten seconds lost). Sub 3 is coming:)

Comment #391 - Posted by: harry at September 11, 2010 5:48 PM

21, 15, 9 x Thrusters, 95lbs.
4, 3, 2 x 20ft. rope climb

Time: 16:21

Done in boots and utes w/ flak

Comment #392 - Posted by: Teufelhunden at September 11, 2010 5:57 PM

11:54 as rx'd

Comment #393 - Posted by: Moreno M/20/165/6"1 at September 11, 2010 5:59 PM

3:32

Comment #394 - Posted by: James Cebedo at September 11, 2010 7:42 PM

As rx'd:

10:30.

Haven't done crossfit in months... this hurt bad.

Comment #395 - Posted by: ryantrues at September 11, 2010 9:38 PM

M/22/70"/188#

Fran (scaled to my level of fitness)
21-15-9 reps of:
65# thrusters
dead hang/jumping pull ups

9:48

First time doing fran...I hope to challenge her again sometime!

Comment #396 - Posted by: Bill Gibson at September 11, 2010 11:29 PM

M/25/207 lbs

24:20
45 lb thrusters (bar only)
Pullups on a machine with 130 lbs assistance.

Comment #397 - Posted by: Tracy Marshall at September 12, 2010 3:39 AM

6:50 as Rx

Comment #398 - Posted by: Ozzy66/M/44/170 at September 12, 2010 5:08 AM

21 x 75#
21 PU
15 X 75#
10/5 PU
9 x 75#
7/2 PU

5:55

Comment #399 - Posted by: bruce at September 12, 2010 9:16 AM

as rxed

previous:
21:00

today:
11:00

god i love crossfit

Comment #400 - Posted by: Doug Sunshine at September 12, 2010 10:55 AM

7:26 rx'd

Comment #401 - Posted by: jeglit (m/38/6'4"/220) at September 12, 2010 1:20 PM

65# 3:58

Comment #402 - Posted by: GU997 M/41/185/5'10" at September 12, 2010 2:31 PM

F/46y/62"/143#/JULIA
"Fran": 45# Thrusters, Band Pull-ups
08:40.
19:20 Last time. Amazing improvement!

M/41y/68"/155#/GEORGE
"Fran": As Rx'd.
14:43.
13:23 Last time. I could tell during the WU that I was off key.

Comment #403 - Posted by: George Hernandez (in Chicago) at September 12, 2010 4:31 PM

4:52

If I hadn't missed the pull-up bar and fallen ~9-10 feet onto my side to the ground. hard to explain how that happened, but I likely would have been finished at around 4:30

Comment #404 - Posted by: Bobbo at September 12, 2010 6:17 PM

D & W @ home
D 6:36 (PR 6:33)
W 6:31 (PR by :47)

Comment #405 - Posted by: waderpro D m/48 W f/45 at September 12, 2010 7:33 PM

2 min 34 sec

Comment #406 - Posted by: Joe napoli at September 13, 2010 4:23 AM

2 min 34 sec

Comment #407 - Posted by: Joe napoli at September 13, 2010 4:24 AM

2 min 34 sec

Comment #408 - Posted by: Joe napoli at September 13, 2010 4:34 AM

as rx'd

4:35 PR (5:28 last)

unbroken on all sets. Now need to work on butterfly kipping pullups to get faster.

Comment #409 - Posted by: Bells 6'1"/190/37 at September 13, 2010 6:13 AM

Finally Fran. Disappointing, though: 5:24. No broken sets, just lots of sucking wind between them.

Comment #410 - Posted by: John m/41/68"/165 at September 13, 2010 9:23 AM

10:15

Comment #411 - Posted by: Ukkrew at September 13, 2010 9:49 AM

~8:30 as Rx'd. Broke 21 and 15 sets, and lots of walking between stations due to gym layout.

Lots of room for improvement, but good WOD.

Comment #412 - Posted by: Eric B: M/30/190/6'3 at September 13, 2010 9:56 AM

4:21 PR

Comment #413 - Posted by: KB 24/5'10/195 at September 13, 2010 1:58 PM

m/21/166lb
11:59

Comment #414 - Posted by: EP at September 13, 2010 1:59 PM

M/32/6'3"/200

4:13

Prev: 4:31, 3:43(PR), 4:12, 4:25

Comment #415 - Posted by: Ben S at September 13, 2010 2:46 PM

as rx'd

had to break up sets today! (just didn't have it!)
thrusters broke 15-6
10-5

4:38

3:09 (pr)

Comment #416 - Posted by: al deezy 33/m/155 at September 13, 2010 3:20 PM

4:21

Comment #417 - Posted by: KB 24/5'10/195 at September 13, 2010 3:57 PM

Feb of 2009: 14 minutes

This time: 9:58

Comment #418 - Posted by: Jross (35yom, 175#) at September 13, 2010 4:44 PM

8:18 (thrusters straight thru, pullups 15-6, 10-5, 6-3)

Comment #419 - Posted by: dsm19 M/31/6'0/210 at September 13, 2010 5:18 PM

TIME - 8:08

Comment #420 - Posted by: smithwick's at September 13, 2010 5:39 PM

M/25/5'9"/174

time 7:14 (still slow but a pr)

Something gotta give so I can get more sleep. I get about 4-6hrs a night because of long work hours and life. I am going to bed right now.

DO WORK!!!

Comment #421 - Posted by: BlackCatX-Fit at September 13, 2010 5:42 PM

f/26/149/5'5"

Scaled:

45 lb thrusters
jumping pullups

8:30

Comment #422 - Posted by: Erin at September 13, 2010 6:50 PM

f/26/149/5'5"

Scaled to :
45lb thrusters
jumping pullups

8:30 ish

Comment #423 - Posted by: Erin at September 13, 2010 6:52 PM

catching up...took last week off to rest.
Haven't done fran in about 2 years.
as rx'd..4:08

Forgot how bad it hurts.

m/25/6'3''/212

Comment #424 - Posted by: soulsurfer at September 13, 2010 7:19 PM

4.05 rx'd (PR).

Comment #425 - Posted by: Munk at September 13, 2010 9:03 PM

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
15-kg Thruster
Pull-ups (assist at 12 mark)

Time: 9 minutes

Comment #426 - Posted by: lioness at September 14, 2010 12:56 AM

3:58

I used 75lbs for the thrusters. Yeah yeah, I'm a wuss.

Comment #427 - Posted by: sb at September 14, 2010 7:23 AM

D - 7:03

Comment #428 - Posted by: hub at September 14, 2010 8:08 AM

M/31/6'2.5"/169lbs

23:45

60 lbs thrusters
rubber band assist on last 5 reps of set 2 and 3.

Comment #429 - Posted by: Nick Papageorge at September 14, 2010 10:58 AM

M 33 160 6'1

bodyweight fran 6:32

Comment #430 - Posted by: nathan barnett herrera at September 14, 2010 3:09 PM

30lb thrusters
52lb assist on gravitron for pull-ups

4:58

Comment #431 - Posted by: bethany vigilante f/33/125/5'4" at September 14, 2010 5:24 PM

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster SUB 40 pound
Pull-ups

4:15

Power Output
285.99 watts
0.39 horsepower
210.94 ft-lbs/sec

Compare to 100109

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

5:01

Power Output
277.71 watts
0.38 horsepower
204.83 ft-lbs/sec

Comment #432 - Posted by: Louis Herrera 51 70" 178 at September 14, 2010 8:19 PM

24.m.134.65"

as rx'd
5:23

Last Time:
6:05

PR:
5:12

Comment #433 - Posted by: Francis Vu Nguyen at September 14, 2010 10:48 PM

First Fran. As rx:d in 8:26 (was hoping sub 8...)

Comment #434 - Posted by: Anders m/28/73kg at September 14, 2010 11:07 PM

Previous times

11:41
10:53
9:37

I was progressively getting worse somehow

Todays time

8:50...by far my PR

For the first time I put the barbell right in front of the pull up bar though that helped I'm sure

Need to get way more depth on my thrusters

Comment #435 - Posted by: Cleveland at September 14, 2010 11:35 PM

45k bar

07:49mins.

Comment #436 - Posted by: BarryT at September 15, 2010 5:25 AM

6.06 Will be lower next time as my feet kept cramping up from how I was holding the weight

Comment #437 - Posted by: Rosy in Atl at September 15, 2010 5:52 AM

15:03, PU done from full hang vs last time done in doorway at 10:46, worse overall but better form and goes to show that head and body need to be in the game

Comment #438 - Posted by: RussA at September 15, 2010 12:43 PM

CFWU x 3

As Rx'd
13:40, another minute slower....

PAC sprints

Comment #439 - Posted by: F15E_WSO/48/6'/180 at September 15, 2010 1:13 PM

31/m/71"/173#/Anytime Fitness: Enterprise, AL

Light warm-up
3:45.40 PR!!!

Comment #440 - Posted by: Archer6479 at September 15, 2010 4:00 PM

5.3 mis, total, from 6,952' up to 8,543 (1,591' gain) in surprisingly heavy snow, then back down to 5,602', a 2,941' drop, on Mt McLoughlin, OR.

Comment #441 - Posted by: mas 53/M/155 at September 15, 2010 5:20 PM

m/41/169/5'9"

As rx'd:

3:43

Dave: 5:14

Comment #442 - Posted by: Richie D. at September 15, 2010 5:39 PM

43:37 as rx'd

Comment #443 - Posted by: Repto M/40/5'11''/220 at September 15, 2010 6:20 PM

4:47

Comment #444 - Posted by: Repto M/40/5'11''/220 at September 15, 2010 6:22 PM

65# Bar

[8:38]

Comment #445 - Posted by: Windlord/m/5'11"/150 at September 15, 2010 7:02 PM

As Rx'd.
6:15 (PR)


"Mrs. Wobbly"
Scaled to 65# thrusters. Rest as Rx'd.
8:50 (PR)

Comment #446 - Posted by: Miyagi 30/m/164.2# at September 15, 2010 7:26 PM

M/23/170#/6' ..... As Rx'd: 6:30. Not so great, a minute slower than my PR.

Comment #447 - Posted by: Daniel B at September 15, 2010 7:39 PM

as Rx'd - first Fran
12:10
was totally gasping on the thrusters...didn't have it today for some reason.

Comment #448 - Posted by: Brian R 48/6'2/188 at September 15, 2010 8:24 PM

As Rx'd 5.30
PR by 60 seconds really wanted to go sub 5 though.

Comment #449 - Posted by: Pirri at September 15, 2010 8:52 PM

Rx 6:50 PR

Comment #450 - Posted by: Ozzy66/M/5'11"/170 at September 16, 2010 5:26 AM

Friggin unbelievable. After 5 weeks at ODS Newport, 18 pounds lost, increasing my PFA score from about 180 to 250, Fran still kicked my ass!

10:45 as rx'ed.

Just goes to show that CrossFit is a tougher workout than we have been doing for the past five weeks.

Comment #451 - Posted by: BK38/M/5'8"/199 at September 16, 2010 6:07 AM

m/32/170/5'8"

- sub'd 60lb sandbag thrusters for 95lb barbell thrusters

5:14

Comment #452 - Posted by: Adam Hamm at September 16, 2010 7:21 AM

as rx'd
4:29

Comment #453 - Posted by: Grande at September 16, 2010 7:23 AM

As rx'd: 6:50 PR.
I hate writing disclaimers but I kind of have to, did this one right after my krav maga-class, a weeks illness and, for me and my poor knees, heavy squats (70 kgs 3 reps x 5 sets). That being said: I'm still insanely disappointed. Aiming for at least sub 5 next time.

Comment #454 - Posted by: Emilx at September 16, 2010 8:12 AM

6:06 (pr by 0:03)
not bad with cold. would be sub 6 without it!

Comment #455 - Posted by: Jack - THFC at September 16, 2010 9:05 AM

M54yo236

weigh too much!
14:52 with blue band pulls (some were weak) and 95#

Comment #456 - Posted by: do_b330 at September 16, 2010 10:30 AM

35 yom 190 lbs.

Wow! With cameras at my back and a captive audience I managed a 5:31 PR! That's over three minutes faster than my previous PR. Very happy with this. Got all 21 thrusters and pullups unbroken on the first round. Hopefully I'll be able to improve on this. My ultimate goal is a sub 4 Fran.

Last time:

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

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

Comment #457 - Posted by: kgw at September 16, 2010 10:47 AM

Crossfit Warmup
Fran as rx'd 8:33
10 L pullups
20 handstand push ups (only halfsies today)

Comment #458 - Posted by: Karsk (57 M 5'9" 185lbs) at September 16, 2010 11:00 AM

M46/190
8:38 (65# and blue p/u band)

Comment #459 - Posted by: Kaiman at September 16, 2010 1:31 PM

as rx'd

10:04 (pr)

Comment #460 - Posted by: cbecker at September 16, 2010 1:40 PM

65 lb thrusters

16:55

Comment #461 - Posted by: ryan k at September 16, 2010 3:03 PM

66lb thrusters
8:25

coming back after a hard flu, that makes me get on the bed for about 3 days.

Damn!!

Comment #462 - Posted by: João Oliveira at September 16, 2010 6:57 PM

M/32/72"/175

7:25 as Rx'd

With the heavy Fran focus (Fran, heavy fran, super heavy fran) in the past week, I thought I'd make up the Fran I missed while at the level 1 course.

This was my 2nd attempt at Fran in 6 months and certainly a PR. The first 6 months of Crossfit have been about finding my strengths. Now, it seems to be about discovering my weaknesses.

Hopefully the level 1 has given me enough knowledge to address those weaknesses.

Limiting athletic attributes for me include Strength, agility, power and speed.

Movements that pose problems for me are movements that require rapid hip extension. I believe that years of competetive swimming have left my posterior chain underdeveloped. Additionally my forarms are weak and burn up quickly.

From a metabolic pathway perspective, my oxidative pathway is a little rusty from 10 years of essential atrophy, but it is clearly my strength. My Phospholitic, pathway is nearly non-existant, while my glycolitic pathway seems to be average.

I hope that training Constantly Varied Functional Movements at High Intensity leads me to improvement in my weaknesses.

Comment #463 - Posted by: BTS at September 17, 2010 3:32 AM

M46/190
30# bells
55:42
Son of a ........!!!!!!

Comment #464 - Posted by: Kaiman at September 17, 2010 1:07 PM

Jumping PU

5:46

Comment #465 - Posted by: JerryM M/39/240/6'2 at September 17, 2010 3:10 PM

Subbed elevated push-ups for thrusters. Bad sub, I know.

10:19

Comment #466 - Posted by: TimA 6'1"/220/30 at September 17, 2010 5:01 PM

5:05
All unbroken 1st round.
Thrusters: 10+5, 4+5
m/36/5'9/181
CFWU-3. Pushups instead of PU 2nd & HSPU 3rd. Superman. Burgener.
5:15
Little disapp w/time. Felt like I was on sub 5 pace. Thrusters not bad. Unbr 1st, 8+7 2nd, 6+3 3rd. PU unbr 1st, 10+5 2nd, 6+3 3rd. Pleased w/thrusters, more aggressive drop on PU. Guess key is to shorten breaks between rounds & better on PU.
5/25: 5:05
PU: 7+4+4, 5+4
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 #467 - Posted by: jrm at September 17, 2010 6:23 PM

First time doing the thrusters from the ground instead of using a rack, so I guess this is my first real time:

5:55

Comment #468 - Posted by: Bergheim J m/30/5'11"/215 at September 17, 2010 7:16 PM

Fran as Rx'd

3:25

Second time ever doing this WOD... my PR! Awesome way to test GUTS!

Comment #469 - Posted by: Jeremiah Santini at September 17, 2010 7:58 PM

5:52

PR by ~2:30 since last official Fran wod

Did it a couple weeks ago in 6:48...sub 5 on the way

Comment #470 - Posted by: schinizel/32/m/150ish/5'8 at September 17, 2010 8:24 PM

5:04PR

Comment #471 - Posted by: Allie 26.2CF at September 17, 2010 9:53 PM

M/25/158 GregAWU

4:09 PR?

Comment #472 - Posted by: Y. Zhou at September 18, 2010 6:36 PM

9:20
pr by a minute and still feeling sick.

Comment #473 - Posted by: illis m/29/160/5'10 at September 19, 2010 4:33 PM

m/32/6'1/185

as Rx'd
6:57

Comment #474 - Posted by: matthew lee at September 20, 2010 5:31 AM

m/37/6/188
As Rx'ed

2:18 PR

Comment #475 - Posted by: Dewayne at September 21, 2010 7:13 AM

As Rx'd 8:00

Comment #476 - Posted by: David-M-33-180-5-8 at September 21, 2010 8:53 AM

As Rx'd 8:00

Comment #477 - Posted by: David-M-33-180-5-8 at September 21, 2010 8:53 AM

Total crossfit newbie. First timed go at Fran... 5:35. Not bad...then I re-read the workout and see that it is 95# thrusters...not 135#. So that's why I thought I was dying...

Comment #478 - Posted by: Mike - M-27-212-6-2 at September 21, 2010 9:12 AM

2:56 (tied my PR from two times ago)

Comment #479 - Posted by: MoGreene at September 21, 2010 11:21 AM

CFWUx3
4:46

Comment #480 - Posted by: Doug at September 21, 2010 1:37 PM

Double Fran:
13:19
Closest I've ever come 2 actually throwing up...

Comment #481 - Posted by: Mad Max at September 21, 2010 3:57 PM

As rx'd 5:46. Wanted sub-5...next time, I hope

Comment #482 - Posted by: Nate m/38/6'/175 at September 22, 2010 10:31 AM

50/m/190

As Rx'd. 6:23.

Comment #483 - Posted by: denob at September 22, 2010 11:45 AM

2.43 sub 3 mins boo yeah!

Comment #484 - Posted by: anthony at September 22, 2010 1:17 PM

13:16 PB (but more breaks in set 3 ex's)

100525 = 13:26

44kg/97lb Thruster
pull ups

thruster broken 3x set 1, 3x set 2, 1x set 3.
pullups broken 3x set 1, 3x set2, 3x set 3.

usually i need to scale the weights for the wods, and although it took me a relatively long time, i felt comfortable if tired with this weight. being off for a week could have added to breaks in set 3 ex's.

Comment #485 - Posted by: zenoperegrinus at September 23, 2010 9:55 AM

@thegym

4:05

PR[3:43]

Comment #486 - Posted by: stinker [28.m.155#] at September 23, 2010 5:31 PM

Meyer 5:11 PR

Comment #487 - Posted by: Chris Meyer at September 24, 2010 6:46 PM

8:45

Comment #488 - Posted by: MaroonSwim at September 26, 2010 4:01 PM

65# thruster
4:23 (6:14 last time)

Comment #489 - Posted by: bookworm at September 27, 2010 4:32 AM

4:03

Comment #490 - Posted by: RKH M/34/198/6' at September 28, 2010 8:23 AM

m/30/5'9"/161

9:25 (pr)

Comment #491 - Posted by: ceaver at October 1, 2010 12:21 AM

M/32/5'9"/155

As rx'd.

6:28

PR by over 30s!

Comment #492 - Posted by: Antun Karlovac at October 1, 2010 7:21 PM

75# and kipping

10:21

Comment #493 - Posted by: Callum at October 4, 2010 5:45 PM

Frank The Tank: 7:28 (25# thruster/blue band pullups)
Emma: 7:13 (45/b)
Abby: 6:33 (45/lime green band)
Pip: 4:18 (75) pr
Jack: 4:25 (75) pr
Ryan: 3:40 (75) pr
Max: 6:42 (65)
Steph: (15/g-jumping)
Amanda: 5:52 (35/g-k)
Mikey: 8:51 (65/b) pr
Size: 8:59 (65/b)
Meghan: 5:51 (35/b) pr and scaled up
Renee: 6:08 (35/b)

Comment #494 - Posted by: BFCC at October 4, 2010 7:24 PM

21, 15, 9:
95lb thruster (21)(9,6)(5,4)
kipping pullup (unbroken)

3:42 10/04/2010
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 #495 - Posted by: johnathon in seattle 29/5'8/158 at October 5, 2010 12:41 AM

4:05

Comment #496 - Posted by: TROY at October 15, 2010 12:03 PM

My 57th officially logged WOD:

(Performed on 20101024)

"Fran" as rx'd: 10:45

HR Avg 170 / HR Max 180

Comment #497 - Posted by: toddamn m/36/5'8"/155 at October 24, 2010 6:07 AM

Thrusters: 32 kg

tt: 6:35

Comment #498 - Posted by: Darius m/22yrs/173cm/77kg at October 25, 2010 3:05 PM

30/m/180/5'9"

Fran
70lb Thruster
Kipping PU

7:18

Comment #499 - Posted by: Dan M at October 26, 2010 5:09 AM

PR -3:29

Comment #500 - Posted by: Jack H at October 26, 2010 2:39 PM

21 mins:
65lbs thruster
pullups 21(underhand), 15 (regular), 9 (wide grip)

Comment #501 - Posted by: pete99 at October 27, 2010 10:41 AM

3:44 rx.

Comment #502 - Posted by: hillmanb at November 4, 2010 11:31 AM

"Nate"
20 minute AMRAP

2 Muscle ups
4 Handstand pushups
8 KB swings @ 2 pood

13 rounds and 1 Muscle up

Comment #503 - Posted by: MNinKC at November 9, 2010 7:52 PM

m/33/163/5'9"

13:32 @65lbs.

Comment #504 - Posted by: jiggastemple at November 10, 2010 5:28 PM

As rx'd

5:14 (PR)

Comment #505 - Posted by: nrahim 29/m/145# at November 24, 2010 8:30 PM

7:15

Comment #506 - Posted by: Ukkrew at December 16, 2010 12:33 PM

As rx'd, 3:12 (PR).

Was going to do the back squats today, but felt like WOD #200 on the year demanded something more. Thrusters unbroken. Pullups were 21 / 13-2 / 6-3. Just couldn't stay on the bar in the last 2 rounds. Still, I will take it. There's nothing quite like a Fran PR - even if it's only 7 seconds like today.

Comment #507 - Posted by: Mel/37m/5'10"/175 at December 20, 2010 2:47 PM

WOD "Fran"

As Rx'd ,Thrusters @ 43.5kg

3.50 p.b.

Comment #508 - Posted by: Peter Keenan Scotland at January 4, 2011 5:53 PM

M/28/75kg

as rx`d
3:40

Comment #509 - Posted by: haavardm at January 5, 2011 11:46 PM

9:27

(PR is 8:59)

Comment #510 - Posted by: Manchild at January 13, 2011 4:00 AM

Time: 5:14 PR
Hurt a lot after this one. Lungs still hurt.

Last Time: 5:35

Comment #511 - Posted by: Chaps at January 14, 2011 8:06 AM

110107
3:46 (PR)

Comment #512 - Posted by: Ryan 6'/185/33 at January 20, 2011 9:02 AM

Just did Fran in 8:47, in a altitude of 7500ft. Is that Good?

Comment #513 - Posted by: Chuck at January 22, 2011 12:53 AM

FRAN
thruster 32,5kg/70lbs
pullups

4:30

Comment #514 - Posted by: Michał at March 8, 2011 8:09 AM

6:32

Comment #515 - Posted by: WabashIrish at March 8, 2011 8:25 AM

7:44
no kip

Comment #516 - Posted by: ac at September 9, 2011 6:15 AM

45#
6:40

Comment #517 - Posted by: dcyn at August 2, 2012 8:24 PM
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