January 5, 2011

Wednesday 110105

"Fran"

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

Pat Sherwood 2:19 (45lb dbs), Kim Malz 3:42 (65lbs), Elyse Umeda 4:45 (95lbs).
Post time to comments.

Compare to 100909.

CFWestSCJumpRopeTech_th.jpg

Enlarge image

The jump in an efficient double-under is almost indistinguishable from a single-under.


"The Sherwood Chronicles: Community Part 2", CrossFit Journal preview video [wmv] [mov]


Additional Preview for the CrossFit Sports Series Downhill Ski and Board Event - video [wmv] [mov]


Fran Sumo Style with Justin Dickson - video [wmv] [mov]


"Any astronomer can predict with absolute accuracy just where every star in the universe will be at 11:30 tonight. He can make no such prediction about his teenage daughter."
- James T. Adams

Posted by lauren at January 5, 2011 5:00 PM
Comments

Here we go!

Comment #1 - Posted by: Andrew lewis at January 4, 2011 5:01 PM

shernuts is an animal!

Comment #2 - Posted by: ec at January 4, 2011 5:02 PM

AHH FRAN!!!!! NOOOOOOOOO!

Comment #3 - Posted by: LucMacPhil at January 4, 2011 5:03 PM

I was just dreaming of Fran today.....

Comment #4 - Posted by: Shaw at January 4, 2011 5:04 PM

YEAH BUDDY! Lovin' the quote!!!

Comment #5 - Posted by: ryan warkentin at January 4, 2011 5:04 PM

Wooohooo, early post! Lets get crazy

Comment #6 - Posted by: Aj at January 4, 2011 5:07 PM

She is already making me queezy! Ironic that this one starts with the letter "F"....Crossfit Nation!!!!!!!

Comment #7 - Posted by: JD at January 4, 2011 5:09 PM

I love the Sherwood Chronicles, it's nice to see other peoples out look on food.

Comment #8 - Posted by: Matt Lawrence at January 4, 2011 5:09 PM

She is already making me queezy! Ironic that this one starts with the letter "F"....Crossfit Nation!!!!!!!

Comment #9 - Posted by: JD at January 4, 2011 5:10 PM

Is that sumo outfit weighted?

Comment #10 - Posted by: Adam from Japan at January 4, 2011 5:13 PM

Sumo Fran. Awesome!

Comment #11 - Posted by: Chris M at January 4, 2011 5:14 PM

Who should that mysterious man in black next to Dave Lipson be? Speal?!

Comment #12 - Posted by: Vincent from Amsterdam at January 4, 2011 5:17 PM

I'm a little confused on the picture today guys...The caption says the jump between the single and double are almost indistinguishable, but the picture will tell you otherwise. Am I missing something or reading to much into this. Thanks.

-My PR for consecutive DU's is 33...so obviously I'm not an expert, just curious.

Comment #13 - Posted by: kml at January 4, 2011 5:18 PM

My legs hurt from yesterday and today. Keep on Squating

Comment #14 - Posted by: mikeysfv at January 4, 2011 5:23 PM

sumo fran = EPIC!!! good job man

Comment #15 - Posted by: Brian at January 4, 2011 5:23 PM

kml,

The pic on the left is the wrong way to DU, and the right is an efficient DU.

Comment #16 - Posted by: brian prochaska m/34/5'8-1/2"/171 at January 4, 2011 5:28 PM

the right is the correct way to DU, which looks just as if you were doing single-unders.

Comment #17 - Posted by: panda at January 4, 2011 5:29 PM

Yay Fran...

So here is my question: if an efficient double under is more or less the same as a single under then why do we do double-unders at all? Furthermore, why is the conventional sub for double-unders tuck jumps or 3x single-unders?

Just stirring the pot more than anything else...

Comment #18 - Posted by: dan m at January 4, 2011 5:35 PM

Did anyone notice Elyse did Fran with 95#? BEAST! I must try!

Comment #19 - Posted by: Kelly Guillory at January 4, 2011 5:36 PM

2:46 rx
30 sec PR @ CF Durham

Comment #20 - Posted by: Eric Sweet /m/32/178/69" at January 4, 2011 5:51 PM

@#15, dan m:
The *jump* is the same for the double-under, maybe a little higher. The rope moves twice as fast, which is a lot more work. Coordination is tougher too.

As far as sub, I like 3x single-unders, but there's really no perfect substitute for D/Us.

Comment #21 - Posted by: eric at January 4, 2011 5:53 PM

For Dan m, POST #15.... It's not the same as a single under because you pass the rope under two times for every single jump that you end up doing so more work accomplished in less time, but once you master the movement your positioning on both single unders and double unders should be identical if your looked at both side by side...

Comment #22 - Posted by: Justin VanBeek at January 4, 2011 5:58 PM

Dan & kml

The 2 pics above are a.) an inefficient jump and b.) an efficient jump during a double under. I can see how the caption is confusing but i believe they were merely stating that when both singles and doubles are executed properly, the jump itself is just as efficient...it's only the intensity and speed that changes and make the dramatic difference between the two. You're more than likely unable to achieve the same level of intensity in single unders (even 3x) as you are while performing double unders.

Comment #23 - Posted by: Garrett Strating at January 4, 2011 5:59 PM

I have been a journal member for several years and this is the first year that I have not been informed of my renewal subscription and can not resubscribe with my current user name and password. Anyone else having this problem?

Comment #24 - Posted by: Bob at January 4, 2011 6:06 PM

CRAZY, I was just thinking about doing THE FRAN tomorrow regardless....NICE! I am going to get under 4:30 for first time ever....doing it!!!

Comment #25 - Posted by: Jeremy Drenning at January 4, 2011 6:08 PM

Standing ovation to you Elyse for your 4:45 Fran with 95#! :)

Comment #26 - Posted by: Kim Malz~Fit Mom in CT (F40/130/5'2") at January 4, 2011 6:12 PM

LOL Called it! Love it she whoops me every time! 3,2,1...GO!!!!!

Comment #27 - Posted by: J-Bird at January 4, 2011 6:12 PM

M/55/5'10/168
85 lb bar
6:17

Comment #28 - Posted by: demps at January 4, 2011 6:17 PM

Anyone else notice that Elyse's Fran time dramatically decreased in 3 months? Hmm......

Comment #29 - Posted by: Jose Carnish at January 4, 2011 6:26 PM

GD!!!

Comment #30 - Posted by: Jim at January 4, 2011 6:30 PM

4:37 as Rx'd! PR
5'7 225 lbs.

Comment #31 - Posted by: ALX at January 4, 2011 6:40 PM

#18 and 19, appreciate the comments, I myself am okay at du's but, as I said, thought I would stir the pot a bit. To this day I think tuck jumps are a pretty awful sub, a lot more work than regular du's. While I understand the concept of a du being twice as many revolutions and theoretically being twice as much work, if one is efficient it is far from this...

Comment #32 - Posted by: dan m at January 4, 2011 6:44 PM

Best sub for DUs is learning how to do DUs for time. Word.

Comment #33 - Posted by: Electric Blanketmobile at January 4, 2011 6:57 PM

As for the single under/double under debate, check to see what your core is doing during the movement. Growing up in Japan where jump rope was a strong component of PE, I've been doing double unders since early elementary. I noticed then, and still notice now, that I get much tighter during a double under than when I am doing a single under. I primarily use my abdominal muscles and hip flexors to put myself in a good position to allow the rope to move through as efficiently as possible without having to jump higher. Single unders do not require this effort as much.

Comment #34 - Posted by: Adam from Japan at January 4, 2011 7:06 PM

Sumo Fran Video:
WORST...PULLUPS....EVER!!!!!! Buddy didn't even make it up half way. Brutal.

Comment #35 - Posted by: Formal Former at January 4, 2011 7:07 PM

#26 dan m

I'm not too shabby at double unders. But I personally Find them much more taxing that tuck jumps.

Lets take my Annie times for example. With tuck jumps I can get just under 6 minutes. But with double unders, not missing any reps, My PR is only 6:45. They just gas me more, causing my situps to be slower.

Comment #36 - Posted by: Wyatt22 at January 4, 2011 7:23 PM

it's my lucky day, i've been waiting for you fran.

Comment #37 - Posted by: Gordon Kehoe at January 4, 2011 7:27 PM

crap...mine are very distinguishable!

Comment #38 - Posted by: randy@crossfitdenver.com at January 4, 2011 7:29 PM

Great time, Sherwood!

Comment #39 - Posted by: Rob orlando at January 4, 2011 7:41 PM

M.36.174

As rx'd

4:31 PR

Comment #40 - Posted by: LMD_Mike at January 4, 2011 7:48 PM

We actually did "Fran" at my box today. It was awesome. Everyone got PRs. The intensity was unreal. Got to love "Fran"!!!

Comment #41 - Posted by: Cesar Bravo at January 4, 2011 7:53 PM

8:12 as Rx'd Fran put me down!

Comment #42 - Posted by: Kelpeanut at January 4, 2011 7:59 PM

#23--did you see she did 95lb thrusters? Rx'd for men?
Way to go girl!!!!

Comment #43 - Posted by: Sandy at January 4, 2011 8:02 PM

A WOD in a "SUMO" suit!!!!!!!!!!!!!!!!
Damm I was just talking New Years day to some clients about doing that! I have a Sumo Set
an old client left in my gym about 5 years ago
and have no way of contacting her but I knew if I got rid of it I would hear from her the very next week! So now I have a use for it!! Woo Hooooo!!!
So I'll send mine in, in about 2 weeks!!

Comment #44 - Posted by: John Cooper, CrossFit Tuff Luv at January 4, 2011 8:27 PM

damnit

Comment #45 - Posted by: mike at January 4, 2011 8:32 PM

m.24.202
As Rx'd 4:12

Comment #46 - Posted by: Owen Duff at January 4, 2011 8:32 PM

m.22.165
2:26 as Rxd

Comment #47 - Posted by: staff at January 4, 2011 9:09 PM

Crossfit Sri Ram Ashram,India

First time we did Fran we had old archaic bars and plates tied on with a rag. It was night and 50 kids and staff chanted the reps.

Bachendra 6:34 rx (PR)
Arivnd 6:32 rx
Ravi 4:44 rx (PR)
Gautam 5:21 rx (PR)
Uttam 5:52 rx (PR)
Vijai 4:18 rx (PR)
Shubham 3:31 25kg
Rajpal 3:11 25kg

Comment #48 - Posted by: rashmi at January 4, 2011 9:51 PM

Fran comes along as I was hoping for a day off. Figures...

Comment #49 - Posted by: Juntz at January 4, 2011 10:00 PM

m.24.205

First time doing FRAN only been on Crossfit for about 2 months but def notice an amazing change from my prior workout routine...Loving it!!!

time 315 as Rx'd...and everything done properly cant stand the cheating stuff...

Comment #50 - Posted by: David at January 4, 2011 10:12 PM

Dear Fran. I hate you.

6:53.

Previous PR was 6:14 on December 18, but that was BEFORE Christmas and New Years junk food binges :P

Interestingly though, on today's effort I was able to string together the first 21 thrusters with only one slight pause to regrip, and then the rest of the WOD killed me... Last time I think I had a couple of pauses in the initial 21 but overall had shorter rests and thus a better time.

Comment #51 - Posted by: David m/26yrs/169cm/78kg at January 4, 2011 10:22 PM

Shaved nearly 3 min off my last time!!! Went from 9:38 to 6:52.

M.28.202
6:52 as rx

Comment #52 - Posted by: Mage at January 4, 2011 10:44 PM

Rx'd
5:26 PR'd by 2:32....

Comment #53 - Posted by: JBarr 28/6'/192 at January 4, 2011 11:08 PM

As Rx'd
5:26 PR'd by over 2-1/2 minutes!!!

Comment #54 - Posted by: JBarr 28/6'/192 at January 4, 2011 11:10 PM

Hey guys I've just started doing crossfit however I'm abit confused about what a thruster is can anyone help?? Cheers

Comment #55 - Posted by: alex at January 4, 2011 11:33 PM

troy hauck- fran 3:00 95lbs 166lbs
sam t- fran 3:27 95lbs 185lbs

Comment #56 - Posted by: Troy Hauck at January 5, 2011 12:42 AM

7:04

Comment #57 - Posted by: TOmO/44/M/200 at January 5, 2011 1:31 AM

7:51 rx

Comment #58 - Posted by: gb 43/m/71"/185# at January 5, 2011 2:40 AM

Alex, on main site, type in thrusters on search, there is a video on thruster tri panel

Comment #59 - Posted by: Rockstar at January 5, 2011 3:28 AM

m/42/5'6"/145
sub:65#
5:01

Comment #60 - Posted by: duane at January 5, 2011 3:40 AM

New to crossfit, 12min 15sec with 95lbs thrusters. Chins were easy thrusters were extremely hard. Any pointers?

Comment #61 - Posted by: Scott at January 5, 2011 3:55 AM

m/42/5'10"/175

4:58

Comment #62 - Posted by: cd at January 5, 2011 3:57 AM

m/45/185

3:40

Comment #63 - Posted by: cosmo at January 5, 2011 3:59 AM

as rx'd-- pr 5:50
m/27/5'9/170
camp dwyer, afghanistan

Comment #64 - Posted by: matt c at January 5, 2011 4:09 AM

m/36/6'1"/173
1st Fran
12:04 @ 65#

Comment #65 - Posted by: Peter at January 5, 2011 4:11 AM

first time on the main page commenting!
M/26/5'9"/215
6:56 RX (PR)
Crossfit Camp Spann, Afghanistan

Comment #66 - Posted by: SGT_Coughlin at January 5, 2011 4:12 AM

Sherwood - that is a crazy Fran time with Dumbells. Awesome work!

Comment #67 - Posted by: Ken Gall at January 5, 2011 4:15 AM

4:50 as Rx'd

Second time doing Fran, PR by :50

Comment #68 - Posted by: Shane Jensen (23/5'11"/185) at January 5, 2011 4:21 AM

Silly to have a CF ski/snowboard event without making sure that Eva T is a part of it.

http://skievat.blogspot.com/

Comment #69 - Posted by: Daner at January 5, 2011 4:26 AM

m/42/6'0"/194

as rx'd, 45sec slower than my PR

6:34

Comment #70 - Posted by: Jeff H at January 5, 2011 4:29 AM

Good Morning, Boys and Girls. Someone has been either naughty or nice--Coach has served up "Fran". "Fran" is the signature Crossfit workout, easily the most famous and the most discussed chez CF. Tons of stuff we could talk about, but how about I just play it straight.

Pull-ups. We'll be talking a ton about pull-ups this month, and we'll do a boatload of them; come to think of it, maybe I'll discuss PU and how to do more of them tomorrow on Rest Day.

"Fran" is a sprint. As Rx'd (as prescribed, done exactly as written above) is the holy grail, but remember that this is a fast WOD. The kipping PU is the default PU here, gymnastic/frog kick/butterfly, doesn't matter. "Fran" is chin over the bar, it is NOT CHEST TO BAR. There was a workout at Crossfit Games 2008 which was the same as "Fran" but the judging criteria was CTB. You are free to do CTB if you wish, but "Fran" only asks for chin over bar, full extension of arms at the bottom.

Thrusters 95 pounds. A thruster is a front squat to a push press, arms locked overhead and some part of the ear visible in front of the elbow. Crease of the hip below the knee at the bottom. You're new--feel free to use a dynamax ball to judge the bottom of the thruster. 95 pounds is the total weight, bar + plates, typically 45# Oly bar plus a 25# plate on each side.

21-15-9. This rep scheme is very common here. Push start. Do 21 thrusters then 21 PU then 15 thrusters then 15 PU then 9 thrusters then 9 PU. Push stop. Everyone is all excited about Miko Salo and the "no drop/no flop" at the finish. Not me--I am down and out, rolling on the ground, moaning and shaking out my arms after "Fran".

How much weight should you use? I dunno. How strong are you? What was your Front Squat yesterday? If you are very strong and this is your first "Fran" go ahead and use 95#, but realize that there is a US Olympic Team heavyweight weightlifter who tapped out in his first "Fran" at 95#. (Women's weight for as Rx'd is 65#).

The very best "Fran" times are right around 2:00. I like to think of this as the Crossfit 800M. What weight would you use to do this in the same amount of time it takes you to run 800M? Maybe that's the weight for your first "Fran". Remember, you are new, and your first priority is to be safe, so err on the side of scaling DOWN. There is merit to doing it lighter and feeling what it's like to hurt from the speed, and to doing it heavier and feeling what it's like to hurt from the load. Sorry, "hurt" is the appropriate word if you do this fast.

I'm not a big guy. It took me 15 months to do "Fran" with 95#, and then another 6 months to get my time under 10:00. I did a very specific cycle of strength training and now my PR is 6:22 @ 95#. Go check out the videos of the REAL Crossfitters doing this. Speal, Rhabdo, Greg A. and Josh E., as well as the times above. When asked if you should do "Fran" fast with less weight, or do it as Rx'd Coach always answers "Yes."

So there you have it--"Fran". Really, how cool is this? You've only been here 5 days and you already get to do "Fran". Let's get some.

3-2-1...Go.

Comment #71 - Posted by: bingo at January 5, 2011 4:57 AM

more than a minute off pr, but oh well...

7:45 rx'd

Comment #72 - Posted by: jeglit (m/39/6'4"/220) at January 5, 2011 4:57 AM

4:50 (PR)

Handstand technique

Comment #73 - Posted by: Devin D 27/175/6'2'' at January 5, 2011 4:57 AM

Newbie post in the you-know-what around post 68...

Comment #74 - Posted by: bingo at January 5, 2011 4:58 AM

http://rehobothcrossfit.com/

Comment #75 - Posted by: Shane Jensen (23/5'11"/185) at January 5, 2011 5:01 AM

27/m/5'11"/209

7:08...had absolutely nothing in the tank today

Comment #76 - Posted by: Nickosaurus at January 5, 2011 5:05 AM

8:21
40kg thrusters
50kg Lat Pulldown

Comment #77 - Posted by: BenG M29/5'10"/194 at January 5, 2011 5:07 AM

to Scott:
To improve thrusters - Get your squat weight up to a decent poundage. A total of 45 thrusters in a wod is a LOT, if 95 pounds is even remotely a decent percentage of your max squat.

Comment #78 - Posted by: track at January 5, 2011 5:31 AM

F/40/5'6"/145

WOD's at 25% this week (Jan 3-7)

3 rounds, 5-4-and 3 reps:
65# thrusters
pull-ups

1:42

Comment #79 - Posted by: mom to five at January 5, 2011 5:32 AM

m 20/175/6'
4:12 rx'd
76sec pr
thank god for butterfly's

Comment #80 - Posted by: steve at January 5, 2011 5:45 AM

m/33/5'9"/180

45lb thrusters, 4:48

Comment #81 - Posted by: lelliott at January 5, 2011 5:57 AM

As rx'd: 4:34 PR
100527: 6.18
091121: 9.03

To have, or to be, that is the question.

Comment #82 - Posted by: Espinosa m/25/5'11"/165 at January 5, 2011 6:11 AM

M/30/174/5'10"

as rx'd

3:20

previous time = 3:07

bummed i couldn't match or beat my pr :-(

Comment #83 - Posted by: Mark at January 5, 2011 6:11 AM

I don't even want to discuss time, mine was not even comparable to the others. Though as a newbie, started as RX'd, (with the exception of band assisted pull ups). Dropped to 75# on the thrusters midway through the set of 15. The pull ups killed me. Proud to say I completed the entire workout without quitting.

M/38/6'-1"/175

Comment #84 - Posted by: Eric B at January 5, 2011 6:13 AM

For new athletes trying to maintain intensity is it better to scale back on weight (45-65lb thrusters with foot on box to front) or Scale back on reps (15-9-6) with Rx weight? I have been doing the latter with my new athletes until they are under 10:00 and then increase to the Standard 21-15-9 95m/65f lb w/BW/KPU.

Comment #85 - Posted by: Roland at January 5, 2011 6:15 AM

First time with crossfit.com completed with 55lb thrusts at 13:50, pull-ups killed me

Comment #86 - Posted by: Zach C at January 5, 2011 6:19 AM

Roland #80, answered in the Newbie post presently in the filter around #68. Tune in...

Comment #87 - Posted by: bingo at January 5, 2011 6:23 AM

Bingo, thanks for the newbie posts, they are inspirational and educational. Please keep them up, I look forward to them each morning! Worked out my whole life, started Crossfit 2 months ago, I am completely hooked!! Can't wait to do Fran tomorrow.

Comment #88 - Posted by: +15" at January 5, 2011 6:33 AM

m/34/6'4"/207#

4:57. Tied for PR.

First round unbroken, wheels fell off on the pullups after that...

Comment #89 - Posted by: dan m at January 5, 2011 6:42 AM

4:55!!! major PR!
a year ago - 7:23

Comment #90 - Posted by: Annaminh 36/F/119/5'4" at January 5, 2011 6:48 AM

32/m/5'10"/223

8:24 as rx'd

Not my best performance!

Comment #91 - Posted by: D Craig at January 5, 2011 6:50 AM

7:55 PR - deadhang pull-ups (bar is too low at my gym to permit kips) followed up with some DL's 10@225 and 10@315 - need to work on grip strength.

m 29/240/6'

Comment #92 - Posted by: jkel at January 5, 2011 6:54 AM

6:40 (PR)

Comment #93 - Posted by: Raybone 42 6"0' 184 Active Duty AF 24 years & counting at January 5, 2011 6:55 AM

4:54 as rx'd (PR)

Comment #94 - Posted by: SB at January 5, 2011 6:57 AM

SHERWOOD!!!!
ELYSE!!!!
KIM!!!!
FRAN!!!!

Comment #95 - Posted by: danlau at January 5, 2011 7:00 AM

5:01 as rx'd. Only seconds faster than my PR. Was really hoping for the 4:20 range. Had nothing in the tank today, plus sore legs and shoulders=disappointment.

Comment #96 - Posted by: Shaw at January 5, 2011 7:05 AM

13:12
dead hang pu's

Comment #97 - Posted by: mike/41/6'3"/230 at January 5, 2011 7:06 AM

F/37/145/5'6"
3:38

Comment #98 - Posted by: marty r at January 5, 2011 7:08 AM

First Fran as Rx'D!!!

11:38

Last time used 75 pounds and time was >18.

M/43/200/6'

Comment #99 - Posted by: flyman at January 5, 2011 7:36 AM

M/41/5'8"/155

6:50 with 85lb thrusters and CTB pullups

My partner Tony, first time "Fran" and new to crossfit: 11:50 with 95lb thrusters and some assisted pullups.

Comment #100 - Posted by: Jon at January 5, 2011 7:46 AM

Congratulations to everyone on their PR's today!

Comment #101 - Posted by: Kim Malz~Fit Mom in CT (F40/130/5'2") at January 5, 2011 8:07 AM

Crossfitting for just over 12 months now... first successful Fran with 95#s!!! Pullups were jumping.

11:38

M/43/200#/6'

Comment #102 - Posted by: flyman at January 5, 2011 8:10 AM

Rx'd 3:15

Comment #103 - Posted by: DSides at January 5, 2011 8:12 AM

M/33/6'3"/200

4:07

Prev: 4:13, 4:31, 3:43(PR), 4:12, 4:25

Comment #104 - Posted by: Ben S at January 5, 2011 8:19 AM

3:24 pr

Comment #105 - Posted by: m/45/200/69" chris bham at January 5, 2011 8:21 AM

Hi all! I am a weight training teacher at CHS in CA. My classes started Crossfit for the first time Tuesday. We completed the WOD and the kids loved it! I plan on using this for the first semester. Wish us luck; thanks for the support-

Comment #106 - Posted by: bmoring at January 5, 2011 8:40 AM

M/35/165
2:44, pr (prior 3:24)

Comment #107 - Posted by: J. Galt at January 5, 2011 9:00 AM

I started CrossFit on Monday. The thrusters went better than I was expecting, but those pull ups sucked hard.

23/M/155lbs/5'9"
7:13
First round at 65lbs, 2 and 3 at 55lbs.

Looking forward to rest day tomorrow!

Comment #108 - Posted by: Kerry at January 5, 2011 9:18 AM

9:10 Had to use a 90lbs bar. Did 40 min of cardio after. Running after Fran...not a good idea.

Comment #109 - Posted by: Robb at January 5, 2011 9:22 AM

Yo Eric B., post #84 CONGRATS man on finishing it, next step is PRing (if that's even a word lol) it!

As RX'd for 5:09.16 PR by over 2 minutes :)

Comment #110 - Posted by: José - M/25/5'9"/169 at January 5, 2011 9:23 AM

12:40 with 55lb thruster; newbie

Comment #111 - Posted by: John at January 5, 2011 9:30 AM

M/43/5'11"/190

9:40

Comment #112 - Posted by: nutfam at January 5, 2011 9:39 AM

m/41/150/5'7

As Rx'd

6:35

Comment #113 - Posted by: texinma at January 5, 2011 9:42 AM

Scaled w/75#
6:22

Comment #114 - Posted by: chavez at January 5, 2011 9:42 AM

5'11"/26m/172lbs

As rx'd: 3:24. PR! Did it last time in 3:39, so good improvement. Shooting for sub-3 next time!

Comment #115 - Posted by: Caleb at January 5, 2011 9:43 AM

7:19

Comment #116 - Posted by: Hale at January 5, 2011 9:43 AM

M/38/5'10"/170

First Fran (as rx'd) 13:00 I've got work to do!!

Comment #117 - Posted by: Steve at January 5, 2011 9:53 AM

4:24 @7200 ASL
work more faster

Comment #118 - Posted by: GBNT at January 5, 2011 9:58 AM

4:39 PR by over a minute!

Comment #119 - Posted by: Jette 41/M/5'11"/175 at January 5, 2011 10:00 AM

as RX'D 11:35 :/

Comment #120 - Posted by: DavisBenDavis at January 5, 2011 10:11 AM

I am trying to get better at my pullups, and I need some advice. I watched the video on a kipping pullup. I'm pretty sure what I'm trying to pull off is a butterfly pu.On the kip the vid tells you to kick backwards to gain momentum as you go up. On the butterfly I kick forward to gain momentum on the way up. Do I have it wrong for a butterfly? Any help for a butterfly would help.
Thanks
Dan

Comment #121 - Posted by: DW at January 5, 2011 10:19 AM

m. 43
wt. 205

10:30

Comment #122 - Posted by: Rodney at January 5, 2011 10:24 AM

Finally reach sub 3 minutes.

2:56

My first Fran just beat the 10 minute cutoff at a cert in 2008 with jumping pullups at the end. Thanks CrossFit!!

Comment #123 - Posted by: Scott at January 5, 2011 10:24 AM

3:18 rxd. 55second pr it's about time, first fran 13:45 2 yrs ago

Comment #124 - Posted by: B-Mo at January 5, 2011 10:28 AM

7'25''........1 minute less than 1 month ago!!great!
thanks to thr community!

Comment #125 - Posted by: Matteo Pozzati at January 5, 2011 10:30 AM

as RX'D 6:59

Comment #126 - Posted by: Rusty M/30/185/5'11" at January 5, 2011 10:31 AM

I wanted to make it under 10. My first date with Fran was less than a month after starting CF and was 19:19. This time, 7:35 as rx'd. No two minute times but an 11:44 PR nonetheless. 4 1/2 months of CF gained me 12 minutes on Fran. Thank You Coach.

Comment #127 - Posted by: preacherman at January 5, 2011 10:34 AM

5:12 Damn. I hit a 4:24 in September. (age 46)

Every other index is improving: the consecutive pure muscle ups, the handstand push ups, other WOD times, and even yesterday's front squats. The gods have decreed that this is the price I must pay.

Comment #128 - Posted by: TRN III at January 5, 2011 10:45 AM

First Fran as Rx'd

8:04

Comment #129 - Posted by: Jack at January 5, 2011 10:47 AM

FINALLY! Broke the 10 minute barrier. This is honestly one of the roughest WODs for me. It was my first and I always hit it extremely hard and wind up burnin out somewhere in round 2 but today was AWESOME!

32/m/6'/190

As RXD 9:45 PR

Comment #130 - Posted by: J-Bird at January 5, 2011 10:47 AM

as rxd
4.00(pr)

Comment #131 - Posted by: Jonblaze at January 5, 2011 10:55 AM

I think bobo missed the fact that it's a "preview" video. Read the whole title before you make comments.

Comment #132 - Posted by: Nick at January 5, 2011 10:55 AM

7:15 as rx'd First time doing "Fran"...squats weren't to bad even after yesterday's front squat killers...the pull ups are what get me...I need to get better at kipping to speed things up. I will get there, I love Crossfit!!

Comment #133 - Posted by: Rough Robbie at January 5, 2011 10:57 AM

6:00 as Rx'd

FELT TERRIBLE! both forearms completely seized up as soon as I got done, was excruciating! and amazingly I want to do it all over again asap! haha
m/25/6'1"/180

Comment #134 - Posted by: RyanS at January 5, 2011 11:00 AM

80# thrusters

4:32 (pr... In looking for that I found that I last did Fran on Jan 9th 2010)

Comment #135 - Posted by: coyo at January 5, 2011 11:09 AM

32/M/185

11:35 as Rx'd

Comment #136 - Posted by: SAR at January 5, 2011 11:10 AM

M/24/163

As rx'd

7:19 PR

Comment #137 - Posted by: Yessuh at January 5, 2011 11:16 AM

CFWU x3

6:02
as rx'd

25 sec PR

Comment #138 - Posted by: Matthew at January 5, 2011 11:17 AM

M/25/155

5:47 Rx. Unbroken 21s and 15 thrusters. the downhill from there.
Quit smoking 17days ago, feels awesome doing it without having a smoke 30min prior. still lost my forearms but uknow.. hehe.

Edmonton, Ab, Canada

Comment #139 - Posted by: Felix Charette at January 5, 2011 11:20 AM

F/31/5'5"/150
Third day of CF.
5:25
35# and mostly assisted pu (six months post elbow/wrist fractures)

Comment #140 - Posted by: Amy at January 5, 2011 11:22 AM

65lbs
6:27 (PR by 2 seconds)

Comment #141 - Posted by: brittk at January 5, 2011 11:27 AM

FRAN in 6:03 with 95 lbs. First timer. woop woop!
i guess ill put my stats since everyone else does,
M/25/5'7"/185 lbs

Comment #142 - Posted by: dandy andy at January 5, 2011 11:32 AM

42/m/176cm/73kg

As rx'd

4:51 PR (last time 5:31, before 5:59, previous PR 5:16)

My first sub 5 minute Fran! Pull-ups unbroken, Thrusters 21-10/5-9. I need to get stronger overhead (push press) to improve my Fran time. And a better front squat might help too. In the middle of round two I almost reach muscular failure, my form falls completely apart and I have to put the bar down. I think the only thing that helps is a higher 1 RM thruster, to make 95 pounds feel relatively light (like in the first ten reps of round one).

Comment #143 - Posted by: Memuc at January 5, 2011 11:32 AM

2011-01-05: 5:01(1:27,2:29,1:05)
2010-09-09: 5:32(1:39,2:29,1:23)
2010-05-25: 6:39
2010-01-09: 6:34
2009-11-17: 6:13
2009-10-11: 6:30 (90#)

Comment #144 - Posted by: gs at January 5, 2011 11:33 AM

It was my first time trying crossfit today, and it was exhausting! but fun! really felt I got something out of the session.
I did "Fran" in about 8 minutes, but I haven't learned kipping yet though, so I just did normal straight hang-ups.

Comment #145 - Posted by: Morten Pedersen at January 5, 2011 11:33 AM

M/51/5'8"/180

5:27 (was tired from 2 x late/short nights)

PR is 4:42.

Dave T.

(That's Dave T. WITH the period; there's another Dave T but he signs w/o the dot)

Comment #146 - Posted by: Dave T. at January 5, 2011 11:37 AM

"Fran"

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

time 5:53
last times were

5:56
6:27
6:16
6:40
6:50
7:00

All pullups chest to bar and all sets unbroken

thrusters all broken 17/4, I don't remember the second round, third round 5/4.

Funny it alwasy feels like I'm not doing good at all wile I'm doing it, but after I'm done I end up with a pr. I have to remember that for next time.

Comment #147 - Posted by: NikNichols42yo 5'7'' 165lbs at January 5, 2011 11:39 AM

It wasnt to long ago that I was doing 10 min Fran times. My goal is to get break 5 minutes.

as rx'd

6:43 PR

110105 6:43 PR
100909 7:04

Comment #148 - Posted by: Adam W m/42/5' 7"/183 at January 5, 2011 11:42 AM

Kevin
M/51/5'11"/170

Fran, 4:05, with 65#.

The knees have been barking lately, so I decided to go light on the thrusters. Good decision, as they tolerated it pretty well.

Also wanted to see if I could come close to Kim. Couldn't do it! Nice job Fit Mom.

Carole
F/52/5'6"/133

Made up "Jack" today, with 65# pp, 20" box, and 1.0 kb.

8 rounds + 8 push press.

Comment #149 - Posted by: Kevin C. (M/51/5'11"/170) at January 5, 2011 11:44 AM

as rx'd:

3:46 (pr)

Comment #150 - Posted by: Ken Mitchell at January 5, 2011 11:47 AM

2 rounds of Fran

24:58

You embarrassed yourself, today.

Comment #151 - Posted by: DajM M-33/5'7"/153 at January 5, 2011 11:49 AM

Crossfit just proved to me how much true fitness I lack.
M/18/6'5"/200#
Went with 45# thrusters (first time doing "Fran"), and any sort of kipping, swinging, or kicking to get my chin above the bar. Did 21-15-9 in 13:30

Comment #152 - Posted by: Nate at January 5, 2011 11:52 AM

well, I have been going to the CF site for over a year and a half, adding in some of the different lifts and still doing my own workouts. Today I decided I am giving it a try, I am going to begin doing the WOD and see what happens. Age 53 - male- 5"8" 185 # Fran as Rx'd 11: 19. Had to break the 21 and 15 rep sets down into 2 or 3 smaller sets- but I finished and am still ambulatory- so on to the next day !

Comment #153 - Posted by: Mike F at January 5, 2011 12:00 PM

Fruit smoothies?! OH NO!!!

Comment #154 - Posted by: AC at January 5, 2011 12:05 PM

4:54 as rx'd
I forgot how tiring fran is.

Comment #155 - Posted by: Old Indy Rugger/34/195/5'10 at January 5, 2011 12:08 PM

8:30 60lbs thrusters

Comment #156 - Posted by: Tim at January 5, 2011 12:10 PM

9:58.
1st day back after a 3month break.

Comment #157 - Posted by: jed at January 5, 2011 12:19 PM

5 months Post Op Rotator cuff surgery
DND: sore lower back
M/53/72"/217

Comment #158 - Posted by: Pete In Sun City at January 5, 2011 12:25 PM

13:09 as rx'd. After a gluttonous Christmas that hurt bad. 2 minutes off my PR but a PR effortwise.

"You don't count the minutes, you make the minutes count"- Johnno Gibbes, Leinster Rugby forward's coach.

Comment #159 - Posted by: onesolidunit at January 5, 2011 12:25 PM

7.23 could have done better.

Comment #160 - Posted by: SQlag at January 5, 2011 12:30 PM

We're throwing down! Skyvision is sending out the challenge, the "Fittest Eye Doc In America Challenge". We don't know who it will be, but we bet it'll be a Crossfitter.

http://skyvisioncenters.blogspot.com/2011/01/fittest-eye-doc-in-america-challenge.html

Feel free to challenge your eye doc!

Comment #161 - Posted by: bingo at January 5, 2011 12:30 PM

m/28/5'7"/190

as rx'd

10:30 (5:11 PR)
Not in the neighborhood of my PR. I'm hurting bad too.

FOB Todd, Afghanistan

Comment #162 - Posted by: Ty at January 5, 2011 12:31 PM

Rx'd 3:54

So mad! 24 sec off my PR. It was weird. My movements felt better and faster but it was like time moved faster...as always lol

Comment #163 - Posted by: marc at January 5, 2011 12:32 PM

Fran 3:40 as rx'd PR by 50 seconds!!!!

Breaking 4 minutes has been a long-cherished and pursued goal. The key breakthrough was to "dive bomb" the thrusters, dropping to the bottom of the squat phase quickly, as if the bar were in free fall and folding my body up beneath it. Much faster cycle time and less fatigue.

After: 20 minute easy hill run.

Comment #164 - Posted by: Kamper M/46/205/74" at January 5, 2011 12:33 PM

27/m/5'11"/180
as rx'd
4:59(PR)

Finally broke the 5 min club! Pleased but not satisfied.

Comment #165 - Posted by: justaman - liberty,sc at January 5, 2011 12:33 PM

This sucked today for me. Been a CF'er for 2 years, PR is 4:54 but today was 6 minutes. I went too hard yesterday on the Run/OHS/PU WOD and felt like crap all day because of it.. weird, like exercise induced anxiety or something.. so today I was just not there mentally with Fran. Plus I did the first 21 thrusters really fast and unbroken where usually I pace intentionally so I don't run out of wind.

Bingo, even though I've been around CF for a couple of years, I remember when I started how much your posts helped. Keep it up, you are the man.

Comment #166 - Posted by: Craig Fletcher M/39/6'4"/215 at January 5, 2011 12:36 PM

7:08.64 as RX'D
that was torture, i got to get better, i feel like i can barely do the thrusters at the end

Comment #167 - Posted by: austin cooper at January 5, 2011 12:37 PM

f/41/180/5'11"

Fran will have to wait until tomorrow when I hope to improve on my time of 11:02. It should happen as despite being heavier, my pullups have improved.. as in I hope to string together more than 1 at a time when I get tired. Thrusters?? well, they're usually no problem but left shoulder and left wrist have been sore lately.

Today I did the front squats

5 sets of 3

155-175-185-195-200

15# improvement on last time.

Comment #168 - Posted by: JuliePlatt at January 5, 2011 12:50 PM

As Rx'd
3:12
24 seconds slower than my PR last may in Iraq. >_<

only 3 Fran's to date under 3min. April, May, and July of 2010. Rawr...no more strength bias training!

Comment #169 - Posted by: Kevin Bania, 28yrs, 70", 175lbs, New Berlin, WI at January 5, 2011 12:52 PM

F/40/5'4"/118
9:57
-65lb thrusters

-thought about doing 75lbs, but glad I went with 65, it was hard enough!
-pullups felt good.
-getting ready to go for 9ish mile run now.

Comment #170 - Posted by: Heather Szabo at January 5, 2011 12:53 PM

9.52, scaled the pull ups to 15/12/9 - still struggling with them to be honest and had to break them down into sets of 2..i need to lose weight!!

some fantastic times here though!

Comment #171 - Posted by: charliesammut at January 5, 2011 12:59 PM

65 lbs.- 8:59 (PR), 2nd time doing Fran with unassisted pullups...felt so much better this time!

Comment #172 - Posted by: Thinlizzie at January 5, 2011 1:10 PM

m/32/5'8"/170lb

was trying to get sub 4 minutes but didn't happen

4:11 (PR by 17 sec)

82 168 178

Comment #173 - Posted by: Adam Hamm at January 5, 2011 1:13 PM

ez bar Thruster
50# lat pulldown

5:49 unbroken sets

Comment #174 - Posted by: Bev C at January 5, 2011 1:17 PM

Fran as Rx, 6:02 PR.

Improved by almost 2 minutes since September, previous PR was 7:48.

Comment #175 - Posted by: Sheldon N (M/33/6'/183) at January 5, 2011 1:20 PM

got some help with squatting today...
6X3 back squat @ 165 (kept light b/c of knee) seemed pretty easy just odd.

Comment #176 - Posted by: Jen Osborn f/27/175/5'11 at January 5, 2011 1:21 PM

5:05
Then 1 mile run 8:26

Comment #177 - Posted by: Alex Lofgren at January 5, 2011 1:23 PM

m/43/160
as rx'd: 3:12

Comment #178 - Posted by: mhollis at January 5, 2011 1:25 PM

Fran with 95lbs & Jumping pullups 5.49 (PR 5.39, done 13th or 14th november @ Level 1 Cert, CrossFit BGI, West Palm Beach)

Comment #179 - Posted by: Mikko at January 5, 2011 1:32 PM

My PR fran time was 3:20... legit 95# with chin over bar. this was about a year ago. After reviewing video and attending a local box and getting some much needed instruction I realized I was not getting full lock on my thrusters. This makes a huge difference in energey expended. today I did Fran as Rxed in 7:12. I consider this my new PR.

Comment #180 - Posted by: fifty502 at January 5, 2011 1:40 PM

Rx'd 4:52 (over a minute of PR)

Not happy with the performance today. My thrusters were slow but, then I should have expected it since I have laid off the weighted leg work for the last month. L5/S1 still provided a little feedback.

21, 21 1:17/:33
8/7,15 1:45/:25
5/4,9 :38/:14

Comment #181 - Posted by: Jim D. 50 m/165/5'11" at January 5, 2011 1:48 PM

33kg/72lbs, 6:02.
It's been a while...

Comment #182 - Posted by: kidari at January 5, 2011 1:49 PM

M/23/180/6'2"

As Rx'd:

4:59

19 seconds off PR. After a year an a few months of CF today I puked for the first time. That was bad. Christmas break did a number on me it seems.

Comment #183 - Posted by: Jordan D. at January 5, 2011 1:50 PM

1st time doing thrusters and wow they are terrible! 5:15 as rx'ed, dead hang pull ups of course!

Comment #184 - Posted by: Davidt at January 5, 2011 2:00 PM

4:36 PR
100909-4:59

T- 1st-unbroken, 2nd-8/7, 3rd-unbroken
PUs-1st-unbroken, 2nd-10/5, 3rd-unbroken

Comment #185 - Posted by: Magnus 25/5'8"/160-165 at January 5, 2011 2:07 PM

Completed as Rx'ed.

Total time = 9:36

Comment #186 - Posted by: fosterww98 at January 5, 2011 2:19 PM

Cadre do Fran on a specific day each month as our "PT test."
Subbed Linda instead, a whole different kind of pain.

Linda - 30:40
Special Forces Prep and Conditioning
Be a effin' Athlete...

Comment #187 - Posted by: SillyRabbit0420 5'8"/160 at January 5, 2011 2:23 PM

5:30 rx'd - a :20 PR for me!!
I dont think I can get sub 5 without kipping pull-ups. Time to figure them out!!

Comment #188 - Posted by: Ted - Ocala, Florida (35/190/6'1") at January 5, 2011 2:29 PM

36-M-185

"Fran", as Rx'd.

21-15-9

Thrusters #95
Pull-ups

4:46 ( off PR time by 1 second)

Comment #189 - Posted by: Wardo at January 5, 2011 2:30 PM

Male/30/184/5'11"

Day 8 following this program! My legs feel like jello. I did today's in 18min. After the first 8 pull-ups I have to have assistance. I could only do 15 thrusters at a time. I rested for second and finished the first set. I am warming up for 5 min each day on arc trainer and doing 15 min ab routine after each workout.

As I do this more are the pull-ups goin get easier or is there something I can do to get better. I'm doing 45 min of cardio on elliptical on rest days, as I carried this over from weight lifting days, to try and cut some fat.

Some of these times are CRAZY! U people are solid! This workout is fun and I love pushing myself!!

Comment #190 - Posted by: rob a. at January 5, 2011 2:36 PM

33 yom 127lbs
65lbs
6:10

Comment #191 - Posted by: Jon Gray at January 5, 2011 2:37 PM

M/24/5'8"/163
6:45

Comment #192 - Posted by: Mehmet Kilimci at January 5, 2011 2:38 PM

33 yom
65 lbs
6:10


Work Performed
33561.7 joules
3422.29 kg-m
24755.11 ft-lbs

Power Output
90.71 watts
0.12 horsepower
66.9 ft-lbs/sec

Comment #193 - Posted by: Jon Gray at January 5, 2011 2:41 PM

as rx'd

6:56

Comment #194 - Posted by: bill b at January 5, 2011 2:51 PM

as rx'd

6:56

Comment #195 - Posted by: bill b at January 5, 2011 2:51 PM

m/17/5'10"/165

Last time I did fran was a year ago so I was really excited to see what I could do with this one. Got somewhere around 9 minutes as rx'd last time. Was shooting for under 5 this time.

As rx'd
4:50

Comment #196 - Posted by: Logan at January 5, 2011 3:07 PM

m/39/76/210

5:25 as rx'd

Comment #197 - Posted by: Chas at January 5, 2011 3:09 PM

5:21
as rx'd

Comment #198 - Posted by: Marky Mark at January 5, 2011 3:10 PM

First Fran...I was scared of it for awhile.

3:13 as rx'd

M/27/5'11"/190

Comment #199 - Posted by: nick at January 5, 2011 3:12 PM

I did FRAN on 12/8/10
Rx'd with a 19lb vest

4:28

m/34/5'10"/185

Comment #200 - Posted by: david at January 5, 2011 3:19 PM

As rx'd: 5:17.

Comment #201 - Posted by: therozfather. 31/M/194 at January 5, 2011 3:26 PM

155/15/M/5'11.5"
Today I set a 10 sec PR from my previous time in Sept. but the time I did today was in a 20Lbs weight vest where as before it wasn't, got to love crossfit

Comment #202 - Posted by: Owen Shep at January 5, 2011 3:26 PM

m/168

as rx: 3:11 PR(-:40)

Comment #203 - Posted by: jnel at January 5, 2011 3:30 PM

My first time doing it as rxed and the whole way through.
6:49

M/38/194/5'8"/

Comment #204 - Posted by: DamonWV at January 5, 2011 3:39 PM

3:58
Just do it

Comment #205 - Posted by: charbs 25/185 at January 5, 2011 3:42 PM

In addition to nearly meeting pukie and my heart rattling like a hummingbird, my forearms were trashed after this episode of Fran. Doing something wrong or is the forearm deal just part of the fun?

Comment #206 - Posted by: Jon at January 5, 2011 3:42 PM

M/39/175/6'1"

9:12 95# and assisted pullups!

Comment #207 - Posted by: chad81 at January 5, 2011 3:44 PM

M/36/180/5'10"

3:10...I love Fran!

Comment #208 - Posted by: Shawn Metcalf at January 5, 2011 3:49 PM

39M/5'10"/170#

W/U: thruster, 5x5 at 45-55-65-75-85#.

As Rx: 3:09.

C/D: SP, 3x5 at 100-125-140#.

Off PR by 8 seconds. Agh! A sub-3 "Fran" continued to allude me. Pull-ups could only be faster if I used the butterfly kip, which is too hard on my shoulder. So it must be the thrusters that were slower today.

Comment #209 - Posted by: rjf (Since 07-20-07. WOD no. 950) at January 5, 2011 3:55 PM

I can always tell when Fran is sneaking up.

Comment #210 - Posted by: Jesse at January 5, 2011 3:58 PM

I can't decide which is more impressive, Sherwood's dumbbell Fran at 2:19 or Umeda's at man weight. For anyone who doesn't know, using dumbbells is about 30% harder than the equivalent weight on a barbell.

Comment #211 - Posted by: Latham at January 5, 2011 4:00 PM

7.50

Comment #212 - Posted by: KOA2 at January 5, 2011 4:02 PM

5.59 as rxed

5.32 last time

Comment #213 - Posted by: Kyle A. at January 5, 2011 4:05 PM

43/m/156
45# thruster
6:59

Comment #214 - Posted by: Rusty at January 5, 2011 4:07 PM

4.31

not feeling it today

Comment #215 - Posted by: controlfreak at January 5, 2011 4:09 PM

4:58 PR by 36 seconds. (65# Thrusters)

Comment #216 - Posted by: Amykr F/38/5'9"/143 at January 5, 2011 4:16 PM

Fran as rx'd

4:37. And now a word from Pukie.

Comment #217 - Posted by: JC (M/22/5'9"/175) at January 5, 2011 4:19 PM

as rx'd
10:30
m/36/229

Comment #218 - Posted by: Toby Dollar at January 5, 2011 4:20 PM

M/34/142lbs/5'5"

4:47

Comment #219 - Posted by: Brandon Burritt at January 5, 2011 4:23 PM

3:53

Comment #220 - Posted by: cody h at January 5, 2011 4:26 PM

m/26/155/5'8"
First time with Fran got 12:02
I know you guys kick butt on here, but is that good for a first time?

Comment #221 - Posted by: Jared at January 5, 2011 4:30 PM

45lb thrust, wide grip chins

6:47

Comment #222 - Posted by: tps at January 5, 2011 4:32 PM

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

As rx’d: 5:25 PR
Foam roll after
Compared to 100909: 5:28 PR

Comment #223 - Posted by: Sesoku at January 5, 2011 4:37 PM

Not rx'd started w 95# thrusters had to strip the bar clean after the first 21 to finish 8:31. PU were broken into 11 10 15 9.

Comment #224 - Posted by: Chris M/28/5'8/175 at January 5, 2011 4:46 PM

4:59 (big PR!!)

Comment #225 - Posted by: mcdontron at January 5, 2011 4:46 PM

First time doing crossfit. 9:40

Comment #226 - Posted by: Smitty at January 5, 2011 5:01 PM

7:17 as rxd. First Fran as rxd since pec injury. Pretty satisfied with result. 4 mile run after.

Comment #227 - Posted by: BPemberton at January 5, 2011 5:02 PM

Used 75# instead of 95# for thrusters due to knee problem

6:14

Comment #228 - Posted by: JC at January 5, 2011 5:05 PM

7:17 as rxd. PR is 7:04. First Fran as rxd since pec injury. 4 mile run after.

Comment #229 - Posted by: BPemberton at January 5, 2011 5:09 PM

First attempt ever at Fran.

23 minutes LOLLLLLL.
(85# thruster subbed)

Finished with Elizabeth
at rx-d- 30 minutes :(

Comment #230 - Posted by: Paul (22/6'/180) at January 5, 2011 5:16 PM

5:41 at 90 lbs.

Comment #231 - Posted by: james.patrick [M/48/66"/135] at January 5, 2011 5:18 PM

first post in 18 mo. Susie F/53 9:19 yo Mark M/54 7:37 old PR 5:05. got some work to do.

WOD dedicated to USMC Lance Corporal Kyle Eaton. SAW gunner 2nd Div. 5th Mar. Helo Unit off USS Essex. Deployed yesterday. Semper Fi son. Your heart, soul and leadership are an inspiration to me.

Props to Crossfit Everett, WA the old hangout. Jesse, Amber, Rhonda, James, Andy, Kevin and the rest. Keep it going!

Comment #232 - Posted by: WashOkkie at January 5, 2011 5:19 PM

6:24 (PR)

Comment #233 - Posted by: cort at January 5, 2011 5:20 PM

8:20

Comment #234 - Posted by: mlt at January 5, 2011 5:27 PM

3rd Crossfit workout (started Monday).

M/26/180/5'7

20 min flat, very embarrassing considering I'm a boxer (boxing workouts 5 days per week) and have a 460lb squat.

Comment #235 - Posted by: Mark L at January 5, 2011 5:29 PM

M/51/158
5:18 FIRST SUB 7 MINUTE FRAN

Comment #236 - Posted by: DAVID LINGLE at January 5, 2011 5:29 PM

5:25

Comment #237 - Posted by: cctmooney at January 5, 2011 5:32 PM

m/38/6/190
As Rx'd
7:10
Last time was 6:18

f/29/501/140
65# Thrusters and green band assisted pull-ups
7:10 (PR)

Comment #238 - Posted by: Jeremy A. Olive at January 5, 2011 5:34 PM

M/5'5/138 lbs.

Fran as RXD

4:55

Comment #239 - Posted by: Chach at January 5, 2011 5:36 PM

9:08 total
previous 9:12
pr 9:04

Comment #240 - Posted by: Ticotexas M/41/69/150 at January 5, 2011 5:38 PM

As rx'd: 4.33

Comment #241 - Posted by: M. Honcho M/32/5'10"/180 at January 5, 2011 5:39 PM

30/M/135

Wow, what a wakeup call! Turns out my el cheapo olympic weight set from sports authority actually had a bar weighing 32 lbs rather than 45 lbs, meaning that every Fran that I've done until now was with 82 lb thrusters rather than 95. I didn't realize how much the additional 13 from my rogue bar and bumper plates would wreck me! I can do a 5:38 Fran with the 82 lb weight and this one took me 12:58! I don't know if this was a bad day on top of the heavier weight or what, but I'm pretty nonplussed by that time. Guess I need to work on my strength.


Alisha311:

30/F/103

11:24

Scaled- 15-12-9

32 lb bar thrusters / purple rubber band (50lb) pullup assist

Comment #242 - Posted by: Eric E at January 5, 2011 5:47 PM

6.15, did ring pull-ups though. Did WOD in the MMA gym, no pull-up bar there yet!

Comment #243 - Posted by: Jeremy at January 5, 2011 5:50 PM

Rx 4:29

Comment #244 - Posted by: SRJ M/185#/46yo at January 5, 2011 5:55 PM

As Rx'd: 3:44

Feeling slow since starting the Paleo diet a few days ago....

Comment #245 - Posted by: Aaron Acosta at January 5, 2011 5:55 PM

4:40. Not my best work. 20 seconds slower than last time.

Comment #246 - Posted by: Mik at January 5, 2011 6:02 PM

Its been awhile...I missed the past 5 months basically (moved out of old house, into in-laws, out of in-laws, into new house).

I've been hittin about 2-3 WODs a week for the past month and am now trying to get back to the 3 on 1 off routine.

Did yesterday's FS's yesterday:
135-185-205-225-205 (each set of 3 reps)

FRAN:
All rep's legit...
4:06 - all sets unbroken. It hurt so good!

Glad to be close to back at it!!!

Comment #247 - Posted by: GleichSTL m/32/177/5'10" at January 5, 2011 6:06 PM

6/220/28/m

WU:
2 sets of
10 strict pullups
10 strict ring dips
10 oh squats
10 situps

Hang Power Snatch 6 x 3
115/115/135/145/155/155

"Fran" Rx'd
3:04 4 sec slower than pr but I will take it

Comment #248 - Posted by: Crockett at January 5, 2011 6:15 PM

8.50 mins

Comment #249 - Posted by: Efelis at January 5, 2011 6:16 PM

36/m/190(ish)/5'10"

RX'ed: 3:29 (PR 8 seconds)
Was not feeling it today and just know there is a sub 3:00 Fran in me...

Followed it up after recovery with 5 x 8 snatch grip dealift

Then an easy:

- run 800 m
- max rep bench press (135#) with band for velocity (10 reps)
- run 400 m
- max rep bench press (135#) with band (8 reps)
- run 200 m
- max rep bench press (135#) with band (8 reps)

Ready for a rest day!

Comment #250 - Posted by: Steven M. Platek, Ph.D. at January 5, 2011 6:19 PM

5:02

Comment #251 - Posted by: Repto M/40/5'11''/220 at January 5, 2011 6:27 PM

As RXed

4:32

*Still recovering from flu/coughing and slightly congested*

Still PRed by 7 secs =)

Comment #252 - Posted by: Suzanne Traitz F/39yrs/5'4"/145lbs at January 5, 2011 6:34 PM

WU: GymWOD
20xpike situp
10xstraddle situp
20xbridge up
bridge hold
foam roll,500m row

"Fran"

2:26 rx'd PR

vid on youtube under vietnambackwards

DLx3:185-275-365-375-375
SPx3:135-155-155-155

later,
b

Comment #253 - Posted by: brian prochaska m/34/5'8-1/2"/171 at January 5, 2011 6:38 PM

2:26 rx'd PR

Comment #254 - Posted by: brian prochaska m/34/5'8-1/2"/171 at January 5, 2011 6:40 PM

EJ
M/37/166
4:03 barely PR
EJ

Comment #255 - Posted by: EJ at January 5, 2011 6:50 PM

as rx'd 7mins

1 break in 2nd set of thrusters no break in 1st or 3rd set.

Too many breaks in the pull-ups (dead hang).

Comment #256 - Posted by: AGL at January 5, 2011 6:50 PM

4:45

Comment #257 - Posted by: Kiko M36/174/5'9" at January 5, 2011 6:55 PM

Me: 44yo/M/5'10"/182lbs/16%BF

Warm Up: Greg A's Warm Up and Bergener Warm Up + some light weight thrusters and a few sets of pull ups starting from dead hang and progressing to kipping.

WOD: Fran 14:36 (Best Fran time 4:21)

Cool Down: 1 Attempted Bar Muscle Up.

The combination of being kind of under the weather and getting back into crossfit after a year off of the prescription convinced me to "not worry about time and just make every rep perfect. Still s_cked....

Have Fun, Train Hard,

Billy

Comment #258 - Posted by: Crossfit Billy - Olympic Crossfit at January 5, 2011 6:56 PM

M/24/149/68"
(65# thrusters)
8:00

Last thruster I did I felt a really weird nerve pain in my right wrist going down to my mid-forearm, but I don't feel pain now so I'm hoping I'm OK.

Not thrilled about my time but I've only been crossfitting for about a month now so I guess not horrible...

Comment #259 - Posted by: Andrew at January 5, 2011 6:56 PM

5:57.60lb thrusters. Probably could have done 65 lbs but it felt too heavy. Nothing unbroken. Very tiring

Comment #260 - Posted by: hillmang at January 5, 2011 7:01 PM

M/39/212lbs/6'3"

As Rx'd with a 32.5 lb vest

10:10

Comment #261 - Posted by: Andrew at January 5, 2011 7:01 PM

(M/34/5'9"/165)

4:44 PR

Destroyed previous PR of 8:21. I may have sacrificed a little form for intensity. Finally being able to do 21 thrusters unbroken probably helped also.

Comment #262 - Posted by: Blackout at January 5, 2011 7:06 PM

4:39 PB

M/28/6'1"/185

Comment #263 - Posted by: Dan F at January 5, 2011 7:09 PM

3:13 (PR)

Thanks for the push B-Mo...good to be back with my workout partner. Makes all the difference.

NEVER QUIT!!

Comment #264 - Posted by: Dan Blackmon (M/37/5'10"/175lb) at January 5, 2011 7:15 PM

7:38 PR by 20sec

wrist is hurtin...gotta keep elbows up more next time

Comment #265 - Posted by: Eamon at January 5, 2011 7:48 PM

11:00

+4 from last time. sadface.

Comment #266 - Posted by: ntJ83 at January 5, 2011 8:06 PM

Getting back on the wagon...

cfwu x 2

6:16
subbed 35lb dumbbells each hand.
Lots of walking and resting between rounds.

Comment #267 - Posted by: Crix (M/40/6'/173) at January 5, 2011 8:13 PM

M/46/180
4:40 Pr 35sec
Prescribed but not pretty

Comment #268 - Posted by: medic8 at January 5, 2011 8:16 PM

Fran you are cruel and ugly. What could be worse? Firefighter Fran 8:30 as rx'd. Full turnouts (no gloves, slipped off bar) 160 lbs before gear...208 with gear. A-shift, Station 1 NFD.

Comment #269 - Posted by: Frank at January 5, 2011 8:30 PM

6:08(PR) as Rx'd

m/39/5'11"/165
Retired Army First Sergeant
Clarksville, TN

Comment #270 - Posted by: mark nash at January 5, 2011 8:38 PM

WOD #19, Fran for the first time and going to say not completely disgusted with myself!

CF Warmup 3x10 (modified, no pullups)
95 lb thruster
Pullups (assisted)

WOD time -- 11:16

M/42/5'11''/257

Comment #271 - Posted by: Pat Overton at January 5, 2011 8:38 PM

41/m/185
as rx'd

religious crossfitter for 6 1/2 years...
3:12 (new pr)

Comment #272 - Posted by: JackM at January 5, 2011 9:19 PM

10:04 with assisted pullups. Two weeks ago I attempted Fran as rx'd and tore my hands to shreds so I wanted to take it easy this time. Cut 7 minutes off my first Fran when I was a one-month Crossfitter, two months ago. Definitely seeing huge progress!
F/28/168/5'7

Comment #273 - Posted by: liv at January 5, 2011 9:25 PM

Alright, I'm pretty happy with myself. Fran was one of the first CF WODs I tried back in September; it was 8:06 of pure brutality. And it wrecked my wrists pretty good. It also happens to be the first WOD to repeat since I started, so it's my first chance to really evaluate whatever progress I've made.

So I was ecstatic to get a 5:56 today - a PR by over two minutes. And with nearly unbroken sets of butterfly pullups (learned in the past month).

Pretty happy with that. It's a nice validation of all the work we're doing. Can't wait for it to come around again.

Comment #274 - Posted by: Rich 33/5'8"/150 at January 5, 2011 9:34 PM

3:12 rx. Took too long of a breather after 21 pull ups before picking the bar back up.

Comment #275 - Posted by: hillmanb at January 5, 2011 9:57 PM

4:17 w/ strict pull-ups

Comment #276 - Posted by: erby at January 5, 2011 10:02 PM

28/M/285/6'
Fran 7:24
Jumping PU and 95 Lb Thrusters.

Comment #277 - Posted by: nething at January 5, 2011 10:04 PM

7:45 - as Rx'd

Comment #278 - Posted by: Arclite M/36/165lbs at January 5, 2011 11:52 PM

Me 45Kg Thrusters and Pull-ups on Rings = 10:17

James 45Kg Thrusters X 21 then switched to 35Kg, Pull-ups mix of jumping and negatives on Rings = 14:05

Comment #279 - Posted by: Optimistic Dan at January 6, 2011 1:32 AM

4:55

Comment #280 - Posted by: Carl at January 6, 2011 1:52 AM

As rx'd .
Time: 4.55

Comment #281 - Posted by: Mickop at January 6, 2011 1:56 AM

3:34

Comment #282 - Posted by: mike d 146 5'7" 35 at January 6, 2011 3:40 AM

5:53 with 66lbs/30kilos. Big PR for me today. Last time with this weight was 7+min. Last sub-7 min weight was back in 09 with 60lbs.

:)

Comment #283 - Posted by: Kristina F/27/5'3"/122 at January 6, 2011 3:52 AM

6:15 as rx

Forgot I was the pic for last fran, and was surprised when I hit the link. Forgot to post my time though...

Comment #284 - Posted by: Dave W 27/180/5'6 at January 6, 2011 4:09 AM

Fran as rx'd
10:47 PR
I gotta learn how to kip. Love the WOD but I got a lot of work to do.

Comment #285 - Posted by: Brad W - m/37/5'9"/180# at January 6, 2011 4:15 AM

2:39

Comment #286 - Posted by: amped 36/M/195/6' at January 6, 2011 5:24 AM

45-lb dumbbells
14:27

Comment #287 - Posted by: Adam B | 38m | 208 lbs at January 6, 2011 5:49 AM

WOD #19 and my first Fran (done Wednesday, posted Thursday). Started with three rounds of CF warmup (no pullups), the used 95 lbs. for the thrusters and did weight assited pullups.

WOD time -- 11:16

Not thrilled, but not disappointed either. Looking forward to next time of either decreasing the assist weight or being faster.

M/42/5'11''/257

Comment #288 - Posted by: Pat Overton at January 6, 2011 5:54 AM

4:36 as rx'd. slower by over 2 minutes.

Comment #289 - Posted by: MoisesDelMar, M, 163, 5'8", 27 at January 6, 2011 5:59 AM

27.5# DLHP
BW row 6th peg

5:15

Comment #290 - Posted by: Margaret C at January 6, 2011 6:10 AM

@ RX 3:07 PR (1:40) off since August!

FOB Tarin Kowt Fire Dept Afghanistan

Comment #291 - Posted by: Andrew Foster m/25/5'10/190 at January 6, 2011 6:17 AM

First Fran!
8:05 40# DB's

Comment #292 - Posted by: Erik Brummerstedt M | 34 | 6'0" | 100kg at January 6, 2011 7:04 AM

As rx'd: 4:47 (PR by 10 sec. from last time)

Comment #293 - Posted by: Ben 31/5'5"/145 at January 6, 2011 7:40 AM

M/50/153/1-1-06

75# (1st time at this weight)

5:33

Thought I was WAY faster. Where does the time go in "Fran"?

I am working my way both above and below 95#, training speed and load. My speed target is 4:30, moving up in weight each time I achieve 4:30 with a given weight, so my next MP "Fran" will be 75# again.

Comment #294 - Posted by: bingo at January 6, 2011 7:47 AM

7:58
1st time under 10 min all unbroken

Comment #295 - Posted by: jh 42/200 at January 6, 2011 8:24 AM

7:45 (best 7:15)

Comment #296 - Posted by: Ukkrew at January 6, 2011 8:55 AM

3:31 RX 65lbs

Comment #297 - Posted by: Tiffany Thibodeau at January 6, 2011 9:04 AM

7:42

Don't know why this one killed me so badly...

Comment #298 - Posted by: thesomnambulant at January 6, 2011 10:07 AM

M/38/6'8"/210

4:16 as RX'd. PR.

Almost met Pukie for the first time ever.

#298, the answer to your question: because it's Fran.

Comment #299 - Posted by: Hector at January 6, 2011 11:59 AM

m/45/5'10/197

As rx'd 9:48

Little by little, getting better.

Comment #300 - Posted by: sking at January 6, 2011 12:23 PM

As Rx'd:
4:23

M/24/6'2"/190

Comment #301 - Posted by: Ryan at January 6, 2011 12:28 PM

7:17
Thrusters scaled to 55#.
Pullups are strong, thrusters are weak.
Semper Fi.

Comment #302 - Posted by: MajorDad M/51/6'3"/165 at January 6, 2011 12:35 PM

M/23/180/6'2"

As Rx'd:

4:59

19 seconds off PR. After a year an a few months of CF today I puked for the first time. That was bad. Christmas break did a number on me it seems.

Comment #303 - Posted by: Jordan D. at January 6, 2011 12:36 PM

M/38/6'8"/210

4:14 as RX'd

Almost met Pukie for the first time.

Comment #304 - Posted by: Hector at January 6, 2011 1:07 PM

WOD as RX'd
7:02
last time was 6:44 previous to that was 6:39
Great workout.

Comment #305 - Posted by: dyagg at January 6, 2011 1:44 PM

20:40 ugh this is much worse than last time

Comment #306 - Posted by: Bawdymonkey at January 6, 2011 2:01 PM

2:18 last night

Comment #307 - Posted by: JDisch at January 6, 2011 2:12 PM

6:46 with 10#vest

Comment #308 - Posted by: Sue Ady f/42/127 at January 6, 2011 2:22 PM

m/220/35/6'0

as Rx'ed ( kind of) in 12:53

had a 35# plate on one side, and a 25# plate on the other side. Did not notice until someone pointed it out to me on the last set of thrusters. Funny part is, I kept feeling something was wrong, but I thought it was just another indicator of how out of shape I've gotten. So actually, I did this with 105#...maybe i can call it "Uneven Fran"?

Also trying to fully embrace the paleo lifestyle now. Hardest part is a night, when I crave sweets with a glass of milk. I'm going to stock up on paleo food this weekend, so let's see how I do.

Comment #309 - Posted by: j-seal at January 6, 2011 2:36 PM

First Fran ever (CF Day Three)!

9:35 - scaled (of course) 30lb thrusters and 130lb assisted pull-ups!

Comment #310 - Posted by: EWizzle at January 6, 2011 2:40 PM

M/30/190

As Rx'd 2:55

Comment #311 - Posted by: Butterball at January 6, 2011 2:52 PM

Six minutes flat. New PR for me! Was 7:04 last time.

Comment #312 - Posted by: MTR/m/170 at January 6, 2011 3:28 PM

24 / M / 5'9" / 135lbs

12:32

My second time doing Fran as Rx'd, and this time took longer. I was pretty sore from the last two days, though. I think the Run-OHS-Pull-up WOD followed by the Front Squats is HQ's recipe for a weak Fran time. Or maybe I'm just a lilac...

Comment #313 - Posted by: BC at January 6, 2011 3:44 PM

4:54 PR as RX'd

Comment #314 - Posted by: Matt 36/5'10"/185 at January 6, 2011 3:52 PM

M/42/180

As rx'd:

4:27

That was 16 seconds slower than my PR and a struggle like always. Still a little banged up from Murph and the other heroes, as well as the Christmas break. Looking forward to the next time Fran knocks on the door and I show her a sub-4-minute round.

More better faster

Comment #315 - Posted by: Marty at January 6, 2011 4:17 PM

2:40 as Rx'd

* life time PR

Comment #316 - Posted by: MarcusG 30 5'9" 168 at January 6, 2011 4:43 PM

5:35

A new record for me by 1:06. I think I ate well today.

Comment #317 - Posted by: Alton 31yo, 5'11", 175lbs at January 6, 2011 4:47 PM

21:49

Thrusters as Rx'd.

Pullups done with 40 lbs assist on machine. No access to a free bar to do kipping pullups.

Comment #318 - Posted by: Jacek at January 6, 2011 4:49 PM

m/22/5'10"/170

as rx'd: 5:28 new pr

12-21-10
6:10

9-9-10
11:20

Comment #319 - Posted by: Dan Lav at January 6, 2011 4:53 PM

rest day:
PU/DIP 3x10 strict
curls/tri ex 3x10

run short Tosh mod:
:20,:40,:60 x3 at 7.0-10.0 mph

Tabata Box Jump 20" score 10

Comment #320 - Posted by: brian prochaska m/34/5'8-1/2"/171 at January 6, 2011 5:24 PM

4:54 pr

Comment #321 - Posted by: Libbie at January 6, 2011 5:55 PM

3:51 rx'd
0:04 from a PR....dang...

Comment #322 - Posted by: bill/51 yo/6ft/215lb at January 6, 2011 6:06 PM

4:35

Comment #323 - Posted by: greg 39/6'3"/219 at January 6, 2011 6:37 PM

6:30 pr

previous was 8:04

Comment #324 - Posted by: Raph at January 6, 2011 7:20 PM

5 Rounds
11 OHS (95lb)
9 Burpee Box Jumps (24")
6 Toes to Bar

9:19

Compare to:
100909 - 4:30
080915 - 6:44
080724 - 6:31
080214 - 6:38
071116 - 7:05
071017 - 6:56
070826 - 8:57 (1st time rx'd)

Comment #325 - Posted by: B. Rhaly at January 6, 2011 7:37 PM

2.30 pr

Comment #326 - Posted by: Rosie in Atl at January 6, 2011 7:38 PM

6:25

Comment #327 - Posted by: RV#97/6'4/35/230 at January 6, 2011 8:00 PM

Fran as Rx'd

2:30 PR
2:49 old PR
19 second improvement, but all F****** up now! Thanks Fran!

Comment #328 - Posted by: Mike at January 6, 2011 8:05 PM

8:36 as Rx'd. Almost 2.5 minutes better than last one.

Still need to master the kip and transfer the hip extension into the press of the thruster.

Comment #329 - Posted by: Robert Fabsik at January 6, 2011 9:02 PM

10 minutes

thrusters @ 75 lbs.

pull ups @ 12-9-6 (strict)

Comment #330 - Posted by: Gerard at January 6, 2011 10:16 PM

RX'd 5:54 PR

Comment #331 - Posted by: leibc2 (M/27/5'9"/165lbs) at January 7, 2011 4:19 AM

fran 4:16 assisted pu's 45# thrusters
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 rx'd 9/9/2010

7:34 1/6/11

I spent all day thinking of you fran. scared myself, after i was done, all i could think of was: I could have gone faster. next time, next time fran.

Comment #332 - Posted by: bert at January 7, 2011 6:44 AM

Fran as rx'd.

6:15 PR

Previous PR 7:23

And after Christmas badness!!

Comment #333 - Posted by: Brad Downton at January 7, 2011 7:29 AM

f 29/124/5'7
55 lb thrusters
7:44

m 29/183/6'1
rx'd
6:36

Comment #334 - Posted by: ofq md at January 7, 2011 9:08 AM

Fran as RX'd
65 Pounds
New PR: 4:17
Pin Up Crossfit

Comment #335 - Posted by: Susie Tannery at January 7, 2011 9:09 AM

3:05 RX'd

Comment #336 - Posted by: D. Swan at January 7, 2011 10:03 AM

6:09 PR

Comment #337 - Posted by: Matt Johnson at January 7, 2011 10:11 AM

5:15 as rx'd. Garage, Dad coaching.
Previous (9/11):
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 #338 - Posted by: Ajax at January 7, 2011 10:11 AM

3:46, as rx'd.

About 20 secs off of my pr. Not unhappy with it. Done on 1/7. Day 4 (straight) playing catch up and really felt the FS from last night on the last 4 reps of each set of thrusters. Just got really s-l-o-w.

500m row in 1:56.3. Burgener WU.
2/3 CFWU (light), DUs

Need a rest day but gotta grind out these last couple of WoDs and get caught up. NY Resolution and all.

Comment #339 - Posted by: Dale_Saran at January 7, 2011 10:17 AM

m/42/169/5'9"

As rx'd:

2:55 (PR - Crushed it today!!! - old PR 3:23)

Comment #340 - Posted by: Richie D. at January 7, 2011 12:42 PM

MGySgt. USMC-Retired
M/49/6'2"/214

This sucks!!! Spent last semester in college spending virtually all my extra time doing homework and not working out. Now I get to do Fran and I lost a lot of ground. My PR is 6:30 and just did Fran in 11:44. I have an easier class schedule this semester so I will get my time down and set a new PR.

OooRahh CrossFit

Comment #341 - Posted by: W.D. at January 7, 2011 12:47 PM

BWT:188
92.5 off assited pullups, 50lb thurster
:11::40

Comment #342 - Posted by: Buela at January 7, 2011 1:17 PM

7:55
First time doing a real Fran. Used to have the bar waiting for me on the squat rack. Overall, not much harder. I blame my poor time on lack of practice.

Comment #343 - Posted by: Dryw m/32/180 at January 7, 2011 2:11 PM

6:12

Comment #344 - Posted by: GU997 M/41/185/5'10" at January 7, 2011 2:50 PM

5:34 first time doing Fran, that's after a 1 mile swim. Crossfit is great for triathletes like me who have little time for strength training.

Comment #345 - Posted by: Sean at January 7, 2011 3:03 PM

M/34/5'4"/141lbs
As RX'd
3:22 PR by 1 second

Comment #346 - Posted by: Matthew Burritt at January 7, 2011 4:15 PM

16 minutes

Comment #347 - Posted by: Scooter at January 7, 2011 4:50 PM

as rx'd 6:25(PR)

Comment #348 - Posted by: Jeff Gebbie at January 7, 2011 5:16 PM

03:50

Comment #349 - Posted by: Nathan L. 30/6'/180 at January 7, 2011 5:45 PM

Using a 70lb sandbag rather than the 95lb barbell.

3.07

A new PR by about 15 secs I think. (forgot to log my last time but I remember it being sub 4min)

I'm now gonna be sick.

Comment #350 - Posted by: Matt Mitchell at January 8, 2011 9:07 AM

first fran for me in almost 2 years.
As Rx'd,
2:48. Taped it, solid tech on the thrusters but i know i can knock off 10 seconds easy, then another 10 with alot of pain. Nice to complete again.

Comment #351 - Posted by: Jack/m/25/5'9/185 at January 8, 2011 9:12 AM

21:15 as rx'd

Comment #352 - Posted by: cf2011 at January 8, 2011 1:40 PM

45 lb thruster
combo of strict and incline pull ups

9:40

Comment #353 - Posted by: beemer (f/39/5'4"/125) at January 8, 2011 1:58 PM

Just over 4. As recommended. I remember this being my first ever CF workout and clocking in at the 12 min. mark. Nice to see such sharp progress.

Comment #354 - Posted by: Seigs at January 8, 2011 2:32 PM

01/08/2011

6:54

21.....15+6

8+7....8+7

5+4....9

CG

Comment #355 - Posted by: tOMMYKRACKCORN at January 8, 2011 2:38 PM

as rx'd

3:47(pr)

Comment #356 - Posted by: ferb44 191# at January 8, 2011 2:59 PM

Male, 151#, 68", 38 yo

Time 8:06

Comment #357 - Posted by: Karl at January 8, 2011 3:06 PM

31 yom, 190 lbs


3:29 as rx'd


pr is 3:28

Comment #358 - Posted by: Jeff Weltmer at January 8, 2011 3:36 PM

4:01 as rx'd at the level 1 cert in Morristown, NJ

Comment #359 - Posted by: anthony t at January 8, 2011 4:52 PM

M/22/160/5'7"

6:45

Comment #360 - Posted by: jtrosty at January 8, 2011 5:34 PM

M/23/70"/195#

First time as Rx'd
13:54

That was rough

Comment #361 - Posted by: Bill Gibson at January 8, 2011 8:27 PM

jpu's after 1st 10
12:13

Comment #362 - Posted by: David Burns at January 8, 2011 11:06 PM

Fran 3rds 21-15-9
75pd thrusters
pullups

11:04

Comment #363 - Posted by: knodes at January 9, 2011 7:26 AM

11:55

Double my last time, I guess being sick was a bigger factor then I thought.

Comment #364 - Posted by: Kyle at January 9, 2011 9:34 AM

M/23/170#/6'

As RX'd- 5:59

100909- 6:30
100109- 5:24 <-- PR
091117- 6:35
091011- 10:10

Comment #365 - Posted by: Daniel B at January 9, 2011 12:13 PM

Third WOD in less than 90 minutes. Thus completed as Rx'd, but untimed.

As compared to 100909.
6:15 (PR)


"Mrs. Miyagi"
Missed. Sick =(

As compared to 100909.
Scaled to 65# thrusters. Rest as Rx'd.
8:50 (PR)

Comment #366 - Posted by: Miyagi 30/m/168.6# at January 9, 2011 4:48 PM

40lb thruster pullup assist on 10
5:55

Comment #367 - Posted by: pgily at January 9, 2011 7:44 PM

7:00

Comment #368 - Posted by: ecp2 at January 9, 2011 7:45 PM

Previous

11:41
10:53
9:37

I was progressively getting worse somehow

8:50...by far my PR

Todays time 8:09 new PR

Comment #369 - Posted by: Cleveland at January 9, 2011 7:49 PM

4:01

Comment #370 - Posted by: Munk at January 9, 2011 10:50 PM

21, 15, 9:
95lb thruster (21)(10,5)(9)
kipping pullup (unbroken)

3:05 01/09/2011
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 #371 - Posted by: johnathon in seattle 29/5'8/162 at January 9, 2011 11:28 PM

"Fran"
w/80# BB
6:00
(@ city park on xmas day)

Comment #372 - Posted by: newc at January 10, 2011 4:55 AM

m/32/6'1"/345

Sub inverted rows for pull-ups

8:47

Comment #373 - Posted by: broofturker at January 10, 2011 8:32 AM

6:32

Comment #374 - Posted by: Jack - Hitchin UK at January 10, 2011 10:41 AM

M/23/205

14:33

all thrusters as rx'd

pullups: 16+ 5@ 75% (w/asst machine), 8+ 7@ 75%, 6+ 3@ 75%

Comment #375 - Posted by: PCal at January 10, 2011 11:29 AM

3:45 rxed

with steel weights, so I couldn't drop them.

3:59 last time in March

5 something in December

I wasn't sure I'd set a PR on this after some iffy training over the fall, but I guess it's on track.

Comment #376 - Posted by: Shane/32/6'/190 at January 10, 2011 12:00 PM

3:34

Comment #377 - Posted by: Kevin - M/190/6'/39 at January 10, 2011 1:28 PM

7:20

sub 75lb thrusters

Comment #378 - Posted by: Dexter 18/6'0"/145 at January 10, 2011 6:37 PM

m/42/5'11"/200

Three rounds, 21-15- and 9 reps, for time of:
82 pound Thruster
Jumping Pull-ups
6:50

Comment #379 - Posted by: slowweak at January 10, 2011 7:02 PM

Rx'd (did this 10 Jan)

4:46

Thrusters unbroken
Pull-up sets: 16-5, 5x3, 5-4

Need to try Fran where my feet have enough clearance for a proper kip

Comment #380 - Posted by: XAF at January 11, 2011 2:46 AM

M/42/220/6'

Still recovering from cold, this left me breathless more often than in past times
Rx'd 9:10

Matt:
45#, Jump pullups 7:00
Rosanna
10# dumbells, Jump pullups 6:30

Comment #381 - Posted by: power_puff_boy at January 11, 2011 5:19 AM

M/36/195/6'2"

6:45 (Thrusters with 45lb DB's as no barbell was available)

Comment #382 - Posted by: Chad Bakken at January 11, 2011 6:48 AM

1/10...19:11
Rounds of 21 & 15 only as rx'd.

Comment #383 - Posted by: Mike Scott M/44/5' 10"/207 at January 11, 2011 9:26 AM

Previous (couldn't find it): 21:00
12 Sep 2001: 11:00
Today: 9:13

I almost died

Comment #384 - Posted by: Doug Sunshine at January 11, 2011 4:19 PM

4:24 w. 40lbs db

Comment #385 - Posted by: holmes11b at January 11, 2011 5:51 PM

RX 3:41

Comment #386 - Posted by: Chris at January 11, 2011 6:51 PM

"Fran"

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

AS RX'D 8:08 NEW PR FOR ME!

Comment #387 - Posted by: DANIEL.LAISECA///////////////////////////// at January 11, 2011 7:04 PM

M/39/185/5-10

Fran"

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

rxd
3:22 good effort, rested over bar a little, reps were.
21-21 straight for both thruster and PU,
on thrusters 10 straight, then 1-1-1-1-1 to get to 15, PU straight.
9 thursters 6 str then 1-1-1, 9 PU str.
Never put the bar down.
COL Looney PR'd with 7.08 with a little encouragement.

Comment #388 - Posted by: Matt A at January 11, 2011 11:22 PM

3:39 Rx (PR)

Comment #389 - Posted by: MNinKC at January 12, 2011 10:19 AM

1/12/11 - 11.26 rxd
5/27/10 - 12.56; 95#, feet on floor.
2/22/09: 9.54 with 85# - same as last 2 times: 8.45 and 11.58.

Comment #390 - Posted by: JonNYC - 42/M/170/5'11" xfit since 6/08 at January 12, 2011 10:30 AM

50/m/190

Fran. 6:16. The need is to get back under 6...

Comment #391 - Posted by: denob at January 12, 2011 12:46 PM

M55yo
last time >>>
weigh( :)) too much!
14:52 with blue band pulls (some were weak) and 95#
this time, ridiculous >>
weigh too much!
11:58 with black band pulls (some were weak) and 95#

Better time, but with less effort on the pull ups...95# still felt heavy.

Comment #392 - Posted by: do_b330 at January 12, 2011 1:13 PM

45k bar

8:47 mins. Over am minute slower than last time. Feeling the effects of the xmas indulgence!7

Comment #393 - Posted by: BarryT at January 12, 2011 2:26 PM

as rx'd: 4:52 PR thanks to my friend Pete that got at 4:58 before me.

Comment #394 - Posted by: Matt Laney at January 12, 2011 2:56 PM

WU
Fran 6:36
M/50/196#/72"

Comment #395 - Posted by: RB at January 12, 2011 4:03 PM

Then a week later 6:09

40kg Thruster
50kg Lat Pull Down

Comment #396 - Posted by: BenG M29/5'10"/194 at January 13, 2011 5:25 AM

9.08

Comment #397 - Posted by: spatterson at January 13, 2011 10:54 AM

2:52.
:15 off pr, but 2nd time sub 3 min, so i am happy

Comment #398 - Posted by: randy@crossfitdenver.com at January 13, 2011 8:39 PM

wod: fran as rxd:
in 3:14

pr by 13 seconds at the Level 1 cert.

m/27/185/177cm

Comment #399 - Posted by: AJ at January 13, 2011 8:46 PM

M/31/6'3"/220

Fran
3:42. PR by 1:07.

Comment #400 - Posted by: McNaughton at January 14, 2011 5:21 AM

5:39 (pr by :11)

Comment #401 - Posted by: schinizel/m/32/5'8/150ish at January 14, 2011 7:12 AM

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster SUB 75 pound
Pull-ups

6:01

Power Output
234.06 watts
0.32 horsepower
172.63 ft-lbs/sec

Compare to 100909

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

Comment #402 - Posted by: Louis Herrera 51 70" 180 at January 14, 2011 7:51 AM

M/25/158 GregA-WU

45lb DB, else as rx'd - 7 minutes

Comment #403 - Posted by: Y. Zhou at January 14, 2011 8:59 PM

6:17

Comment #404 - Posted by: Jake at January 15, 2011 4:24 AM

My first Fran

75#, 13:13

Comment #405 - Posted by: BCG at January 15, 2011 9:08 AM

5:40

37 second PR. Very happy.

Comment #406 - Posted by: NJ at January 15, 2011 9:11 PM

First time doing Fran.

Green band and 55lb thrusters.

7:26 OUCH.

Comment #407 - Posted by: Jillian at January 15, 2011 9:13 PM

3:30

Comment #408 - Posted by: Dont_trd_on_me at January 16, 2011 10:29 AM

200 lbs.

With 465 and 330 watching and pushing me I managed 4:56! A new PR. Funny the first time I did Fran was closer to 14 minutes!

Last time:

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.

Comment #409 - Posted by: kgw at January 16, 2011 2:06 PM

4.38 I believe (pr)

21/m/5'11"/174

Comment #410 - Posted by: Logan S at January 17, 2011 3:21 PM

4.38 I believe (pr)

21/m/5'11"/174

Comment #411 - Posted by: Logan S at January 17, 2011 3:21 PM

CFWU x 3; no pullups, HSPUs added

As Rx'd

12:38, prev 13:40

Comment #412 - Posted by: F15E_WSO/M/48/180 at January 18, 2011 12:18 PM

9:17
started 45lbs/65/85

Comment #413 - Posted by: cscarr at January 18, 2011 1:17 PM

as rx'd
7:25

Comment #414 - Posted by: marty c m/48/6'/240 at January 19, 2011 7:01 AM

1st time as rx'd (could never do this many pull ups before)

8:45

Comment #415 - Posted by: thenine/m/33/6'6/250 at January 19, 2011 8:40 AM

m/178cm/86kg/34y
4:40 PR

Comment #416 - Posted by: gepeto at January 19, 2011 2:18 PM

8:00 pb

42.5k thruster (21, 10-5, 9)
pullups (21-15-9)

feel much stronger. just one set of thrusters broken. kipping pull ups - form really improving. thanks crossfit.

13:16 PB 100909

44kg/97lb Thruster (broken)
pull ups (broken)

Comment #417 - Posted by: zenoperegrinus at January 24, 2011 12:33 PM

as rx'd 8:28. Pr by 1:47

Comment #418 - Posted by: Chris B. 18/150/5'7 at January 25, 2011 5:52 AM

2:37 (PR)

unbroken

Comment #419 - Posted by: MoGreene at January 31, 2011 12:37 PM

65# thruster
3:20 (-1:03)

Comment #420 - Posted by: bookworm at February 4, 2011 10:17 AM

CFWUx3 (very light PUs, no dips)
4:25 (although thruster form was poor, didn’t feel deep enough)

Broken in round of 15.

Comment #421 - Posted by: Doug at February 15, 2011 5:19 PM

4.39 as Rx'd (pr)

21/m/5'11"/175

Comment #422 - Posted by: Logan S at February 17, 2011 3:03 PM

Ryan: 3:32
Jack: 3:34 (75# thruster)
Renee: 3:59 (35/light blue band)
Sydni: 7:31 (45/lime green band)
Christina: 9:37 (35/lg)
Marian: 5:06 (25/lb)
SCLB: 5:52 (45/lb)
Aly: 7:47 (25/lg)
Brian: 6:12 (45/lb)
Jackie: 8:26 (25/lg)
Lefty: 6:19 (65)
Jake Cor: 6:39 (45/lg)
Ko: 6:44 (65?)
Saad: 7:41 (15/g)
Sherman: 8:47 (15/lg)
R. Stolz: 9:05 (15/g-assisted)
Myra: 11:03 (15/g)
Kroll: 4:37 (15/lg)
Erin: 4:33 (15/g)
Anita: 5:13 (45/lb)
Alyssa: 4:14 (45/lb)
Lando: 5:46 (65)
Carey: 5:48 (65/lg)

Comment #423 - Posted by: BFCC at February 17, 2011 9:37 PM

Crossman: 4:51 (15/lg)
Cara: 5:00 (15/lg-j)
Sherman: 4:36 (15/jpu)
Lexi: 5:49 (15/lb)
R. Stolz: 3:48 (15/jpu)
Krystal: 4:01 (15/g)
Frankie: 8:48(35/reg - 15-10-5 reps)

Comment #424 - Posted by: BFCC at February 17, 2011 10:02 PM

8:35

Comment #425 - Posted by: Manchild at February 19, 2011 9:17 AM

In hotel gym in New Jersey, 2/19.

"Dumbbell Fran"

21-15-9 of:
45# Dumbbell Thrusters
Pull-ups

4:08. Felt just like regular Fran.

Comment #426 - Posted by: Mel/37m/5'10"/175 at February 19, 2011 11:51 AM


4:37

Comment #427 - Posted by: JerryM at February 20, 2011 5:18 AM

5:19

Comment #428 - Posted by: Edwin 28/M/68"/170 at February 23, 2011 7:48 AM

CFWUx2
BWU
WOD: 06:18

Comment #429 - Posted by: Seth (M,32,6'3",220) at March 8, 2011 5:36 AM

m/33/5'9"/164

7:40 @45lbs

Comment #430 - Posted by: jiggastemple at March 29, 2011 3:09 PM

Actually did Fran on 26 Apr 2011.

5:26

Comment #431 - Posted by: James M/28/5'7"/155 at April 27, 2011 12:03 PM

First time Rx'd!! :)

12:31

Comment #432 - Posted by: Chaun M/22/6'6"/200 at May 1, 2011 8:01 PM

As Rx'ed
7:45
M/45/185/5'9"

Comment #433 - Posted by: Dan Wilcox at June 14, 2011 1:52 PM

02:34 as rx'd, new PR!

m/31/5'8"/156

Comment #434 - Posted by: rambo_1 at June 15, 2011 9:39 AM

about 8:30 but with a sinus infections!

Comment #435 - Posted by: sportsdoc at June 15, 2011 6:43 PM

4:45 (30kg)

Comment #436 - Posted by: Michal at June 24, 2011 7:15 AM

As rx'ed

7:05

(Last time: 9:47)

Didn't think it was much of a performance but really blew my last time out of the water.

Comment #437 - Posted by: tgremillion M/30/6'1/185 at August 9, 2011 6:58 AM

9:00 rx'd

Comment #438 - Posted by: Brice M/21/6'2"/195 at October 11, 2011 8:07 PM

M.17.176p

4:07 (new PR)

Comment #439 - Posted by: Hornet at January 24, 2012 3:32 AM

9:10
65# thrusters

Comment #440 - Posted by: dcyn at March 27, 2014 8:26 PM
Post a comment






Remember personal info?