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

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

32/m/6-1, 260#

Lovely..

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

Congrats on your FRAN PR!

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

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

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

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

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

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

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

19/m/56"/150#

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

My time was 2:14

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

-Jh

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

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

how much weight for the thrusters?

First go round with this tomorrow, should be interesting.

Looking to break 5:00

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

Oh man.

That video is too funny.

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

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

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!!!

SWEET!

YES!

SANTI

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?

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

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

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

Crossfit sri ram ashram,India

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

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

That's me!

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

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

FRRRRRRRRRRRRRRRRAAAAAAAAAAAAAAAAAAAAAAANNNN!!!!

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

Hilarious ending!!

2:37 rx'd (PR)

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

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.

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

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

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

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!

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"

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

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

8:10 as RXed

M/22/5'6/145

Fran!!

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

I love this girl!

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

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

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!!!

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

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.

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

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

m/17/6'1/230

Miranda,

AWESOME!

"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.

M/35/5'6/165

as RX'd
3:38

Did a 7mile run right before doing this.

Afghanistan

crossfit steak and potatoes!
bring it on!

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!

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

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

Miranda, you are a goddess.

Nice performance to Graham and Miranda!!

New PR 3:54 as rx'd

25/m/6-1 250#

dammit

scaled to 40kg otherwise as rx'd

5:47

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.

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.

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.

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#

Fran 4:26

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

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

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

As Rxd
4.36(pr)
BW 185

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

29/F/101 lbs

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

8:53

65lbs
6:29 (PR)

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

m/42/5'10"/175

6:05

m//45/185

3:28

Rx'd

4:24

PR

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.

3:45- 31 second pr

M/19/165/70

as rx'd
2:56 PR

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

as rx'd

2:45

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

7:48
Used 100# barbell

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

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

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

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

29/6'8"/222

5:56

5:56
Delaram, Afgahanistan

7:48 As RXed first sub 8

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

M/27/6'1/213

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

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

m/28/152lbs

^^ 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 :-)

PR!
3:41

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

M/30/173/5'10"

as rx'd

new PR!

3:07

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

3:23 rx

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

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

M/36/5'11"/175

with 175#

6:09 (PR)

4:45 as rx'd (PR)

m/26/5'9/173

8:17 (First timer)

rx'd
4:49

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.

As Rx'd

3:35

Miranda,

You make puking look good! Wierd!

Jeff

35# dumbbells (hotel gym)
back grip pullups

4.00

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

4:24 as rx'd

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

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

m/34/6'4"/206#

5:13 as rxd. not a pr.

55#
pull ups w/ green band

10:18 (pr)

6:45 rx

Great job Graham, Miranda, et al.

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

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

FRAN as Rx'd

7:27

new pr by 44 seconds

M/22/174/6'2"

As Rx'd:

4:40

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

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.

TM - 223

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

As Rx'd - 2:51

as rx'd and a PR:

4:10

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.

about 10 min

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

2:57 as rx'd

* 3 seconds slower than last time

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.

5:54

5:54

as rx'd

7:04 PR

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

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

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.

2:53 rx'd
Greg

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

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

m/34/190/5'10"

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).

4:20 (40lbs DBells)

As rx'd: 4.06

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

3:44 pr woooooooooooo

m/27/72''/180

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!

3:58 pr

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

M 30/5'7/155

Mr Joshua as rxD

23.00

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

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

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

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

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

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

3x cfwu

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

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

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.

5:26 as rx'd

155/m/43
4:04

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

7:45

As RX'd. 14:57.

Pukie The Clown & I met again.

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!)

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

!!!!!!

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

CFWU x3

6:27
as rxd

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

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

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!

As rx'd.

8:26

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!!

"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.

5:50

Thrusters - 135lbs
Chest to Bar Pull-ups

Word

SUB 110# pd

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

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.

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

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

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

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

M/44/180#

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

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

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

4:33

5 rounds of "The Bear"

95/115/135/155/185

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

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

41/225#/5'10"

5:05 pr

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!

3:21 7 second PR

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

As rx'd: 7.09

PR is 6.49

WOD: 6:14

first time finishing fran as rx'd
5:20

as rx'd

4:18(pr)

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.

M/26/160/5'10

Scaled to 65lb thruster.

4:58

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

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

3:10

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

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)

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

65lb @ 7:15

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!

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.

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

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.

shooting for sub 3 again, no dice
3:16

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....)

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!!!

2:51 (pr)

7:15 @ 95lb

m/165

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

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

5:30ish...

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

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!!!

4:47

6:30 as Rx'ed

Did this one Tuesday.

9:01 as rx'd. PR.

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

49 / 180

as rx'd

7:52

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

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.

m/31/6'1/195

rx'd 7:38

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]

4:53 as rx'ed.

M/25/5'11"/177.23

As Rx'ed
1:56.12

2:52 as rx'd

Crossfit USCG Elizabeth City NC

3:04pr

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!

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

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?

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

m/41/6'0"/192

as rx'd, PR by 0:21

5:49

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.

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

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.

6:30

As rx'd: 6:28

M/52/6'/180

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

M/24/165/5'7"

Rx'd 3:03 tied PR

3:18 as rx'd

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

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!

33m/5'8"/175

2:57 pr

#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!

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.

Rx'd
6:07 pr

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

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

25/m/165lbs/70"

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

Rx'd
4:00

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

5:52 as rx'd

(pr by 1:50)

oh ya...

My heart beats for Miranda!

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

33/m/6"/222 lbs

Rx - 4:40 new PR

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

6:50
strict pull ups

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

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

8:09

5:04
30 sec slower than last time

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.

65lbs

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

8:08

previous was 11:23

7:24

4 min. 26 sec.

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

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

18:17 as rx'd

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

m/35/236

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

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

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

:20 Bike
500m Row

WOD
:04::07

Not sub :03, but working back to it.

Get some, Go again!

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

11:41

Male, 38 yo, 154#, 68"

Time 8:34

5:51 pr

40/m/190
as rx'd

3:38

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#

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.

5:45

I WILL break 5 minutes before I croak...

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

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

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

F/40/5'6"/150

first WOD after vacation

65# thrusters

8:35

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

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

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

warmup
CFWU 2x15

85#//8:22

M/46/190
As Rxd 5:52

as rx'd 6:28

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

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

as rx'd 6:28

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

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.

Logan

4.42 as Rx'd (pr)

Chad

5.40 65# and jumping pull-ups

2:10 for "Fran"

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)

2.30 pr

M/49/6'3"/195

5:55 (PR)

some warm up

as rx'ed
4:24 (PR)

last time about a year ago it was 8:10

some warm up

as rx'd
4:25 (PR)

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

7:58 PR but only by 11 seconds

cfwu(1 set pullups only)

as rx'd 4'39"

PR by 29" from 5-25-10

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

4:50:38 RX'd

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

Salerno Fire Department, Afghanistan

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

16:48
I still suck at pullups

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

With 45Kg and on rings.

11:33

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

7:38

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

As Rx'd

TT = 6:49

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

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

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

M/6.0/194/30

6:37

m/33/5'9"/175

6:59 (off my PR by 55 sec)

6.54

M/42/5'11"/180

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

As rx'd
8:55

First ever Fran as Rx'd:

8:40

as rx'd,

3:33

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

12:01

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

8:07

first time Fran - 8:30

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)

32/m/5'10"/210

as rx'd 5:29 (pr)

rx

10:24

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!!!

8:54

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.

9:00 75lbs

as rx'd

4:07

m/28/6'3"/212

4:37 as Rx'd

as Rx'd

PR 3:52

as rx'd

3:57(pr)

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.

as Rx'd

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

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

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

Previous PR 5:16

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

5:40 as rxd

CFWUx1 (no pull-ups)
BWU

9:19 (PR) As Rx'd

Ernest 40/M/61"/162

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

Fran

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

video on youtube under vietnambackwards

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

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

Modified with 65lb
Time 4:40

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

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

as rx'd 5:08

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

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

5:45 PR

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

4:33 Rx'd

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.

Day behind, completed Fri 9-10

65# @ 4:45

PR

Laura f/48/5'7/155

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

4:25 w/45# Dumbbells

5:01 (disappointing effort)

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

8:25

sub 65lb thrusters

PUs are still my weakness and really killed my time.

First time to record my time: 9:40

Glad there's room to improve :)

M/26/70"/160lbs

12:11 85# thrusters

3:45

3:45(PR by 47 seconds)

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!

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

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.

5:45 (95 lbs)

4:24

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)

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

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)

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!

M/24/160

Sub'd 80lbs

Time: 6:44 (PR)

50 lbs and 11-8-5 pull ups

3:11

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

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

18:42 min

M/35/6'/210

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

Rx'd 2:43

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

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

4:14 as Rx'd (pathetic)

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.

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

8:40

2:20 off PB.

27.5 kg
smith 'pullups'
10 min
tough on triceps

"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.

7:22 as rx'd

5:58 w/ c2b pullups

m/47/180
4:26 rx'd

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

-D

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.

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

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

2:51 as rx'ed

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

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

4:11

as rxd 3:32 PB

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:)

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

Time: 16:21

Done in boots and utes w/ flak

11:54 as rx'd

3:32

As rx'd:

10:30.

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

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!

M/25/207 lbs

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

6:50 as Rx

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

5:55

as rxed

previous：
21：00

today:
11:00

god i love crossfit

7:26 rx'd

65# 3:58

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.

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

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

2 min 34 sec

2 min 34 sec

2 min 34 sec

as rx'd

4:35 PR (5:28 last)

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

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

10:15

~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.

4:21 PR

m/21/166lb
11:59

M/32/6'3"/200

4:13

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

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)

4:21

Feb of 2009: 14 minutes

This time: 9:58

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

TIME - 8:08

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!!!

f/26/149/5'5"

Scaled:

45 lb thrusters
jumping pullups

8:30

f/26/149/5'5"

Scaled to :
45lb thrusters
jumping pullups

8:30 ish

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

4.05 rx'd (PR).

"Fran"

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

Time: 9 minutes

3:58

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

D - 7:03

M/31/6'2.5"/169lbs

23:45

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

M 33 160 6'1

bodyweight fran 6:32

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

4:58

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

24.m.134.65"

as rx'd
5:23

Last Time:
6:05

PR:
5:12

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

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

45k bar

07:49mins.

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

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

CFWU x 3

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

PAC sprints

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

Light warm-up
3:45.40 PR!!!

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.

m/41/169/5'9"

As rx'd:

3:43

Dave: 5:14

43:37 as rx'd

4:47

65# Bar

[8:38]

As Rx'd.
6:15 (PR)

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

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

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

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

Rx 6:50 PR

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.

m/32/170/5'8"

- sub'd 60lb sandbag thrusters for 95lb barbell thrusters

5:14

as rx'd
4:29

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.

6:06 (pr by 0:03)
not bad with cold. would be sub 6 without it!

M54yo236

weigh too much!
14:52 with blue band pulls (some were weak) and 95#

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.

Crossfit Warmup
Fran as rx'd 8:33
10 L pullups
20 handstand push ups (only halfsies today)

M46/190
8:38 (65# and blue p/u band)

as rx'd

10:04 (pr)

65 lb thrusters

16:55

66lb thrusters
8:25

coming back after a hard flu, that makes me get on the bed for about 3 days.

Damn!!

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.

M46/190
30# bells
55:42
Son of a ........!!!!!!

Jumping PU

5:46

Subbed elevated push-ups for thrusters. Bad sub, I know.

10:19

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

First time doing the thrusters from the ground instead of using a rack, so I guess this is my first real time:

5:55

Fran as Rx'd

3:25

Second time ever doing this WOD... my PR! Awesome way to test GUTS!

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

5:04PR

M/25/158 GregAWU

4:09 PR?

9:20
pr by a minute and still feeling sick.

m/32/6'1/185

as Rx'd
6:57

m/37/6/188
As Rx'ed

2:18 PR

As Rx'd 8:00

As Rx'd 8:00

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...

2:56 (tied my PR from two times ago)

CFWUx3
4:46

Double Fran:
13:19
Closest I've ever come 2 actually throwing up...

As rx'd 5:46. Wanted sub-5...next time, I hope

50/m/190

As Rx'd. 6:23.

2.43 sub 3 mins boo yeah!

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.

@thegym

4:05

PR[3:43]

Meyer 5:11 PR

8:45

65# thruster
4:23 (6:14 last time)

4:03

m/30/5'9"/161

9:25 (pr)

M/32/5'9"/155

As rx'd.

6:28

PR by over 30s!

75# and kipping

10:21

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)

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

4:05

My 57th officially logged WOD:

(Performed on 20101024)

"Fran" as rx'd: 10:45

HR Avg 170 / HR Max 180

Thrusters: 32 kg

tt: 6:35

30/m/180/5'9"

Fran
70lb Thruster
Kipping PU

7:18

PR -3:29

21 mins:
65lbs thruster
pullups 21(underhand), 15 (regular), 9 (wide grip)

3:44 rx.

"Nate"
20 minute AMRAP

2 Muscle ups
4 Handstand pushups
8 KB swings @ 2 pood

13 rounds and 1 Muscle up

m/33/163/5'9"

13:32 @65lbs.

As rx'd

5:14 (PR)

7:15

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.

WOD "Fran"

As Rx'd ,Thrusters @ 43.5kg

3.50 p.b.

M/28/75kg

as rx`d
3:40

9:27

(PR is 8:59)

Time: 5:14 PR
Hurt a lot after this one. Lungs still hurt.

Last Time: 5:35

110107
3:46 (PR)

Just did Fran in 8:47, in a altitude of 7500ft. Is that Good?

FRAN
thruster 32,5kg/70lbs
pullups

4:30

6:32

7:44
no kip

45#
6:40