June 14, 2011

Tuesday 110614

"Fran"

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

Post time to comments.

Compare to 110105.

JustinScarsella_Mudder_th.jpg

Enlarge image

Justin Scarsella.


"CrossFit Endurance: Multi-Sport Programming" with John McBrien, CrossFit Journal preview video [wmv] [mov]


Regional Update 3.3 - video [wmv] [mov]


CrossFit Sport Series On-The-Water Rowing OKC Event, Saturday, July 9th - video [wmv] [mov]


"We cannot always build the future for our youth, but we can build our youth for the future."
- Franklin Delano Roosevelt

Posted by lauren at June 14, 2011 5:00 PM
Comments

For a good time call Fran


21-15-9!!!!!!!!!!!!

Comment #1 - Posted by: chris wyckoff at June 13, 2011 5:03 PM

Bayonetwork..
You are my hero.

Comment #2 - Posted by: Ryan_mas at June 13, 2011 5:09 PM

m/38/6'3"/237 lbs CF start 2/7/11

This is my first intro to Fran. Hope she's nice!!!

Comment #3 - Posted by: fitefire12 at June 13, 2011 5:12 PM

Appreciating the five fingers

Comment #4 - Posted by: Nikee 17/ f/125/5'6" at June 13, 2011 5:19 PM

FYI THE WOD GOES AS FOLLOWS:

21 Thrusters
21 Pullups
15 Thrusters
15 Pullups
9 Thrusters
9 Pullups

For thrusters: start with 95lb barbell on ground, clean it to rack position and begin squat. Each rep must go from below parallel on squat (break hip crease) and lockout out overhead arms fully extended. So rack, squat, thrust, lockout.

Pullups can be any variety or grip: dead hang, kipping, butterfly. Palms can be facing away the bar, toward the bar or even mixed.

I prefer dead hangs. Theres no kipping at BUD/S...

Comment #5 - Posted by: Bayonetwork at June 13, 2011 5:26 PM

Back Squat 3-3-3-3-3

185-195-205-215-225

total=3075

Comment #6 - Posted by: Quinn McCutchen M/41/147/5'10" at June 13, 2011 5:41 PM

Bayonnetwork.

Kipping is a very fundamental and worthwhile movement of which should be utilized and not looked down upon.

Comment #7 - Posted by: Greg Hayes at June 13, 2011 5:49 PM

Thanks for the picture post CFHQ! Representing CrossFit Scars is myself, Abel Martinez (left) and Gretchen Pickett in the white and orange in the background and Maureen Cox in there as well. Killer job guys!

Comment #8 - Posted by: Justin scarsella at June 13, 2011 5:53 PM

For anyone who may know the answer,
I am asking here because I was not able to get an account for the forums.
Is it too taxing on the body to do both a Str workout and a metacon in one day? I see a few ppl in the forums asking this and noone really giving a deff. answer. So I am just throwing it out there. An example would be tomorrow, if I finish fran in a time of 5 or 6 mins I feel like thats not enough for a full days workout? Does that make sence? Im not implying the workout is not completely off the wall intense..lol. Im just wondering if I punch in say some heavy deadlifts, or overhead squats, ring dips, anything to build up str would it be too much?
Thanks for any info.

Comment #9 - Posted by: Dave at June 13, 2011 6:01 PM

As Rx 4:12.

Comment #10 - Posted by: britishfireman at June 13, 2011 6:10 PM

@ #9, I think Fran would be considered a good enough workout. LOL! There is a Strength bias program in the crossfit journal. Very informative, you basically do a strength wod of say backsquats then a short metcon afterwards. For a Fran day, I take a good 20 min warmup/skill work before killing her, then do fran. If you hit it hard enough you dont want to do anything else. If you do then you didnt give it your all.

Comment #11 - Posted by: diverdiva at June 13, 2011 6:16 PM

Pukie here I come

Comment #12 - Posted by: peter at June 13, 2011 6:30 PM

@ #9, if you go to uscrossfit they do wod and strength exercise on the same day. i follow the uscrossfit so i continue to make gains on strenght and not just wod.

Comment #13 - Posted by: jason at June 13, 2011 6:56 PM

3:52 as Rxed.... It took me over 40 minutes the first time I ever tried this back in 2007...still kicks my butt though.

Comment #14 - Posted by: The Nuge at June 13, 2011 6:58 PM

@9 it is entirely appropriate once you have plenty of experience with the WOD's and have noticed your recovery picking up. Some of the most successful Crossfitters train that way. You would probably consider doing some of the strength work prior to the WOD.

Comment #15 - Posted by: Bryan St. Andrews at June 13, 2011 7:05 PM

@Bayonnetwork
Why is kipping bs?

you wouldn't be able to do olympic lifts if using momentum was 'cheating'

Comment #16 - Posted by: aq at June 13, 2011 7:07 PM

We did a crazy version of this today:
9-15-21-15-9

It was brutal!!!! Hooyah!

Comment #17 - Posted by: ALX at June 13, 2011 7:32 PM

@ bayonetwork: At the end of the day your chin goes over the bar 45 times whether you kip, deadhang, use a band or do jumping pull ups - it's all work.

Comment #18 - Posted by: Brennan at June 13, 2011 7:35 PM

@ALX

Are you the same ALX that posts on sealfit.com. i noticed you said something about doing the murph challenge in alabama a couple weeks ago. if so where do you train?

Comment #19 - Posted by: seth at June 13, 2011 7:43 PM

kipping pu and strict pu are two different exercises meant to work different but similar parts of the body. Strict pull-ups are the bastard stepchild of pull-ups.

Comment #20 - Posted by: Daniel at June 13, 2011 7:46 PM

Great competition and great update videos (each one better than the previous). Pat and Rory are hitting their stride (Who but Pat could making eating packaged peanut butter in an airport watchable?). As Crossfit gets bigger it would be nice if its 'faces' continue to be promoted from within the community (make a WOD part of the interview - would rule out bob costas I think).

Speaking of faces :), the video is only 14 minutes long but I swear by the sixth minute you can see Pat's beard thickening (tenth for Rory - more of a metcon guy), and by the twelfth minute you can see the hair on Pat's forehead growing like a deep sea anemone toward his eyes.

Comment #21 - Posted by: Prolix at June 13, 2011 8:12 PM

I've been waiting for this since I started CrossFit....but I have a question, I'd usually do this with 75 pounds (yeah I'm weak?, but I want to do it as prescribed. Btw, I've been doing CrossFit for 2 and a half months

Comment #22 - Posted by: Fran at June 13, 2011 8:18 PM

#12

just because you are not dead afterward doesnt mean you didnt gave it your all. pardon the triple negative

fran doesnt get some people, neither does murph, but maybe something else does

Comment #23 - Posted by: silvs at June 13, 2011 8:20 PM

5:30
as rx'd

Comment #24 - Posted by: troy/6'4"/220 at June 13, 2011 8:51 PM

XTERRA Triathlete / 29 / M / 5'10" / 160# CF/CFE since 7.14.11

YES YES YES YES YES YES YES!!! (That's what she said)

I did FRAN about 3 weeks ago (my 2nd time), Rx: 6:57. I won't be seeing FRAN tomorrow; I hope not to see her for at least another month. Following a pretty strict CFE program.

Comment #25 - Posted by: Jake Fisher at June 13, 2011 9:03 PM

This one's gonna leave a mark......

Comment #26 - Posted by: MTS at June 13, 2011 9:06 PM

Kipping is good but I really don't think it should count as a pull up anymore than a thruster counts as a push press.
I've done programs with both, kipping is more metcon and helps me there and hurts my total pullups. Currently I do about 28 deadhang, my high with a lot more kipping was 21.
That said you wont get the metcon aspect, and you wont feel it close to the joint on the bicept, or on the exterior lat as much. But then this is why I think they're different, don't count as the same thing, and are both important.

Comment #27 - Posted by: MS at June 13, 2011 9:17 PM

Come on guys, give the kipping vs strict thing a rest. We're all crossfitters, here. You know the method behind the madness. And if you don't, check out our program and get into it. It's great!

Comment #28 - Posted by: crossfit enthusiast at June 13, 2011 9:28 PM

4:10 RX'd! my lungs were on fire too. Fran-I love you.

Comment #29 - Posted by: baqdraft57 at June 13, 2011 9:30 PM

I do mine with butterfly kipping thruster-ups aka "monarchs". it's advanced.

Comment #30 - Posted by: Andy at June 13, 2011 9:31 PM

Pat, what is the fire extinguisher for?

Comment #31 - Posted by: since 2009 nathan 31/5'9"/165lbs at June 13, 2011 10:05 PM

M/175/31/5'7"
7:45

Comment #32 - Posted by: Mark S. at June 13, 2011 10:49 PM

Scotch, a hooker, and a fire extinguisher. Can't. Stop. Laughing.

Comment #33 - Posted by: Nate C at June 13, 2011 11:04 PM

what does "rx'd" mean

Comment #34 - Posted by: df at June 14, 2011 12:43 AM

7 26... Nice start to a Tuesday morning

Comment #35 - Posted by: sammcl at June 14, 2011 1:15 AM

As Rx'd 14:54 my friend did 18:04
It was our first time with "fran", seriously kicked our butts, we've been at this for about two weeks and love it.

Comment #36 - Posted by: voodoo at June 14, 2011 1:41 AM

First time with Fran, 8:35 at a nice high elevation.

Comment #37 - Posted by: Sandbox at June 14, 2011 1:42 AM

4:04 PR

Butterfly kips were more graceful than I've ever done before, and that definitely sped me up a lot. Got through rd 1 without breaking it up, but then got to 7 thrusters on the second round before I began breaking up all sorts of stuff. I'm surprised by my performance as this was done after 16 k of mountain biking. Feeling happy now.

Comment #38 - Posted by: Mik at June 14, 2011 1:56 AM

#36 df as rx means as prescribed. This is the same notation doctors use for prescription (medicine), it comes from a french term similar to recipe.

It basically means they did the workout exactly as written as opposed to scaling it or substituting it.

Eg Fran 21-15-9 thrusters at 95 / pullups would be as rx
Or it could be scaled to say 21-15-9 45lb thrusters and band assisted pullups if thats where the athlete's current level is.

Comment #39 - Posted by: Dave at June 14, 2011 2:26 AM

3:28
try not going to full bottom squat
very good job though

Comment #40 - Posted by: charbs 185/m/26 at June 14, 2011 2:40 AM

I <3 Fran.

Comment #41 - Posted by: Christmas at June 14, 2011 2:45 AM

What is this nicole carroll/nicole bally facebook drama crap?

http://blog.web.blogads.com/2011/06/08/are-you-also-exposing-your-private-parts-to-strangers-on-facebook/

Comment #42 - Posted by: jason at June 14, 2011 2:58 AM

6:40

Comment #43 - Posted by: gb 43/m/71"/185# at June 14, 2011 3:06 AM

M/45/182

3:06

Comment #44 - Posted by: cosmo at June 14, 2011 3:09 AM

I can see the value of both, but strict and kipping pull-ups are clearly very different exercises, each with distinct benefits and drawbacks.

That said, the common CrossFit argument 1x kipping = 1x strict in terms of work (because same mass and same vertical distance) is incorrect.

Work = Force x Distance (NOT mass x distance)

Force = Mass x Acceleration (acceleration being the change in velocity, not velocity itself)

Because kipping involves the use of inertial momentum, the change in velocity is [generally] less than for a strict pull-up, which involves acceleration from rest.

A simple analogy would be to say that a car's engine doesn't have to work as hard to reach 60 mph when it's already rolling at 30 mph.

That said, I like them both and try to mix it up as often as possible!

Have fun with Fran!

Comment #45 - Posted by: Eric at June 14, 2011 3:23 AM

F/43/5'6/148
4:59
rx 65#

Comment #46 - Posted by: JuliAnn at June 14, 2011 4:09 AM

M/29/5'7/205
4:12 as Rx'd

Comment #47 - Posted by: Christian O'Bryant at June 14, 2011 4:30 AM

These times are insane!! Thrusters were not a problem at #95 which was great, but pull-ups are still my nemesis. First time with Fran that I did not perform any assisted pull-ups..

as rx'd=19:15..

Comment #48 - Posted by: kevin s/ 74"/204/37yo/SJAFB at June 14, 2011 4:35 AM

M/35/6´4/205 (Sweden)

Warm up DL 300lbs x 10

Fran as Rx´d: 5:19

Comment #49 - Posted by: Staffan at June 14, 2011 4:46 AM

as rx'd, 2:15. easy.

Comment #50 - Posted by: top dawg at June 14, 2011 4:56 AM

Germany, Münster

M 37/5´11/194

Fran 4:39 min

Comment #51 - Posted by: Rico at June 14, 2011 5:01 AM

M/28/5'8/185

4:56 Rx

Comment #52 - Posted by: Cameron at June 14, 2011 5:08 AM

4th CF career Fran.

4:46...5 sec PR!

Happy to still be making progress. First Fran right at 6 min. Now getting first and last rounds unbroken, still have trouble getting the 15s straight through. As always, still too much huffing between ex. and rds. That's where any more improvement will come from.

Comment #53 - Posted by: Billy Engine 25 at June 14, 2011 5:18 AM

Eric 44 - your physics is slightly off.

Your calculations of course, are spot on, Work = Force * distance, and Force = mass * acceleration. However, acceleration is constant for our purposes. This is b/c acceleration is gravity. So for our purposes "weight" (which is mass * the acceleration of gravity) is a force vector, and so Work = weight * distance.

The "acceleration" you speak about, moving an object more quickly or more slowly is not actually acceleration per se. It's essentially "power" - if you move a weight across a same distance, but more quickly, that is higher power.

But in reality, to go back to the pull-ups example, all we are really saying is - kipping pull-ups generate a higher power output. And this is true, since you can do them more quickly than strict pull-ups. Of course, that is what we seek in Crossfit - power, intensity. And that is also Coach's definition of a "functional" movement - one with the capacity to generate high power output.

Comment #54 - Posted by: Mel/38m/5'10"/180 at June 14, 2011 5:25 AM

I've been crossfitting for over a year and get confused by the way this WOD is written. I know what it's supposed to be, but explain this to me:

Why don't they write the workout like this?
21-15- and 9 reps for time of:
95 pound Thruster
Pull-ups

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

In my opinion, the editted description is WAY more clear. The original leads you to believe the workout is 21, 21, 15, 15, 9, 9, 21, 21, 15, 15, 9, 9, 21, 21, 15, 15, 9, 9.

Comment #55 - Posted by: Harry at June 14, 2011 5:49 AM

ALX, on Sunday at my box we did 21-15-9-15-21! Yikes.

Comment #56 - Posted by: Mike at June 14, 2011 5:53 AM

@Harry-
It leads YOU to believe that. Perspective is unique to the individual.

Comment #57 - Posted by: Zach at June 14, 2011 6:03 AM

Rx'd - 4:54

Comment #58 - Posted by: Townsend m/28/5'8"/140 at June 14, 2011 6:04 AM

m 30/6"/189/Canadian

2:58, count it.

Comment #59 - Posted by: scott at June 14, 2011 6:05 AM

is that 21-15-9, 21-15-9, 21-15-9?

Comment #60 - Posted by: nub at June 14, 2011 6:17 AM

7:31

Comment #61 - Posted by: Brett C. m/29/6'0"/170lbs. at June 14, 2011 6:33 AM

3:57 magnum

Comment #62 - Posted by: Bubbles 36m/185/69" at June 14, 2011 6:43 AM

M/3 0/172/5'9"

as rx'd

3:37

30 seconds off p.r. of 3:07

gosh darn it!

Comment #63 - Posted by: Mark at June 14, 2011 6:56 AM

M/41/185/6"1

Rx'd

05:30

Comment #64 - Posted by: AnjC at June 14, 2011 7:03 AM

6:52

45lb thrusters
assisted pull-ups in 2d, 3d rds

Comment #65 - Posted by: Roger M. M/35/175/66" at June 14, 2011 7:12 AM

As rx'd 4:06. New PR! Next time going for under 4 minutes.

Comment #66 - Posted by: Kurt M/37/180/5'9 at June 14, 2011 7:22 AM

27/m/5'11"/175
As rx'd
4:36(PR)

Getting better! And didn't really feel great before I started.

Comment #67 - Posted by: justaman - liberty, sc at June 14, 2011 7:26 AM

Warmup: work up to 185# Thruster double.

FRAN: 3:33 as RX, :31 PR!!
Havent done fran since november 2009... did all thrusters unbroken, first set of pullups unbroken butterfly, second set 12/3, third set 5/4. Didnt get the fran cough, all reps were totally legit, i think ive got more in me next time. Seems like NOT doing fran is the best way to train for fran for me.

Comment #68 - Posted by: Curtis Warren at June 14, 2011 7:43 AM

* Day 70 of 100DBC.
* Today's WOD: 9:30 RX'ed.
* 13.5 km run: 77:11.

Comment #69 - Posted by: Alan H. in Kabul at June 14, 2011 7:48 AM

We have a name for kipping pullups in the military, they're known as cheater pullups.

Comment #70 - Posted by: Crossfit Chris at June 14, 2011 7:49 AM

33/m/5'10"/223

as rx'd 7:30

Comment #71 - Posted by: D Craig at June 14, 2011 7:56 AM

first time doing fran
m/6'/175
10'50 as Rx'd

Comment #72 - Posted by: stephen gunzz at June 14, 2011 8:04 AM

As rxd
4.01
Pr is 4.00

Comment #73 - Posted by: Jonblaze at June 14, 2011 8:07 AM

"Small", details there.

Welcome to all of the newcomers! Excuse the rest of us while we sit out the pull-up discussion, version, oh, 19.0. BTW, Josh Everett is now Director of Fitness at BUDs (or some similar description); since Andy Stumpf ran phase 2 there Crossfit, complete with kipping PU, has been an integral part of PT.

But you guys have fun with that, OK?

Comment #74 - Posted by: bingo at June 14, 2011 8:11 AM

44/F/ As rxd 6:56

Comment #75 - Posted by: Josey at June 14, 2011 8:12 AM

"Fran"

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

time 4:18
last times were
5:53
5:56
6:27
6:16
6:40
6:50
7:00

Man the thrusters unbroken all of then all though the set of 15 got slow and set of 9 not to bad. I was suprised I got the first set unbroken then after rthe pullups I didn't think I could hit the 15 thrusters unbroken but I fought through them. 9 was 9 just got it out and go.

Pullups , sorry Scott I was coming up on 15 rep of the 21 and told myself I wasn't stopping, I had hoped I didn't burn out on the 15 thrusters and I was ok. Pullups 21, 10/5, 9 I broke for a count of 5 or less and finished, it was to get breathing ready for the 9 thrusters which were death.

Fran, I do not like you and the faster I get the more I dread the sight of you!!

Comment #76 - Posted by: Nik Nichols 40yo 5'6'' 167lbs at June 14, 2011 8:24 AM

m/26/6'/185

10:26 as rx'd


what you wanted it done quickly?

Comment #77 - Posted by: gonzales at June 14, 2011 8:36 AM

4:51 as rx'd. Not what I wanted, but it'll have to do!

Comment #78 - Posted by: SB at June 14, 2011 8:37 AM

First time for Fran, actually first of the girls for me.

18:42
rx'ed 90#

M/20/5'7"/150

Comment #79 - Posted by: davidf at June 14, 2011 8:37 AM

4.39 with 65lb thrusters and cheating pullups, 4th back on crossfit after injury that left me sidelined for 5 months

Comment #80 - Posted by: duder at June 14, 2011 8:38 AM

Forgot to start stopwatch! For first 14 thrusters after that 8:24

Comment #81 - Posted by: lee at June 14, 2011 8:53 AM

11:16 @ 75#
Feeling pokey

Comment #82 - Posted by: Peter m/36/6'1"/172 at June 14, 2011 8:56 AM

2011-06-14: 5:52(1:56,2:30,1:25)
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 #83 - Posted by: gs at June 14, 2011 9:04 AM

M/24/6'2"/240
2:06 as Rx'd

Comment #84 - Posted by: Matt C. at June 14, 2011 9:10 AM

27/m/5'11"/217
4:28 rx'd. Cardio isn't quite there after my 3rd month of Wendler 5/3/1.

Comment #85 - Posted by: Nickosaurus at June 14, 2011 9:11 AM

m 44yo 6' 205

rx 3:57

Comment #86 - Posted by: chris mck fd at June 14, 2011 9:16 AM

9m rx'd.

Comment #87 - Posted by: Khalid at June 14, 2011 9:19 AM

As rx'd: 4.26 PR
Everything unbroken except 15 and 9 thrusters. My goal next time will be to get either the 15 or 9 set of thrusters unbroken w/ everything else. Hopefully, that will put me under 4".

110105: 4.34
100527: 6.18
091121: 9.03

"When a constitutionally limited government utilizes weapons of horrendous destructive power, subsidizes their development, and becomes the world's largest arms dealer, the Constitution is conscripted to serve as power's apprentice rather than its conscience." ~ Sheldon S. Wolin, from his book, Democracy Inc.

Comment #88 - Posted by: Espinosa m/26/5'11"/165 at June 14, 2011 9:33 AM

M/38/90kg/178cm

assisted PU
did Fran 7 weeks ago for the first time (was my first WOD at all) in 8:30
Today 7:30 PR and I still have o long way to go, but
amazing how you get better, without specially training for it !
Hooked on CF !!

Comment #89 - Posted by: Phoenix-Germany at June 14, 2011 9:33 AM

3:48, with 65#.

That is a 65# PR for me. Best at 95# is 6:42, from 2 years ago.

Comment #90 - Posted by: Kevin C. (M/52/5'11"/172) at June 14, 2011 9:35 AM

M/33/5'8"/180

3:59 RX

Comment #91 - Posted by: Dupree C. at June 14, 2011 9:45 AM

I was at 1:50ish and my workout got cut short.

Anybody else crossfitting out at COB Adder?

Comment #92 - Posted by: mlopez at June 14, 2011 9:47 AM

M/39/5'11"/191

As rx'd.

9:38

Still a ways to go, but happy with this time.

Comment #93 - Posted by: tuffnutt at June 14, 2011 9:50 AM

Went for 'light & high fran' to keep post-surgery knee safe...felt good...

w/u - static n-s, cfwu x 1 (5's), 75# thrusters x 3

w/o - 21-15-9 @ 75# thrusters, pullups

6:32

May repeat tonight to see if can get below 6 mins.

Comment #94 - Posted by: matt h - m49 | 5'11" | 188bwt at June 14, 2011 9:55 AM

4:20 with 45# DB's. On vacation and couldn't find a barbell so tried it with DB's 1:29 through the 21's. Al pullups unbroken.

Comment #95 - Posted by: Jim D. 50/165/5'11" at June 14, 2011 9:58 AM

M/40/82 kg

Rx'd. 5:28

Short but very hard

Comment #96 - Posted by: Sigurbjorn at June 14, 2011 9:59 AM

I've been doing Fran every week for the last 5 weeks. Time have progressively shortened with a PR of 2:43 a week ago. Speed through transitions is key to a quick time.
Week 1 3:00
Week 2 3:14
Week 3 2:58
Week 4 2:43
Week 5 2:53
A group of us have organised Fran at CFEV Independence Day weekend - Fran for Independence!

Comment #97 - Posted by: Cookie at June 14, 2011 10:15 AM

4:59

Well done on those PR's, folks. This was not one, but hey.

Comment #98 - Posted by: TRN III at June 14, 2011 10:17 AM

First time with Fran, 7:06. Thought I'd do better

Comment #99 - Posted by: Will 18/M/5'8"/175 at June 14, 2011 10:23 AM

- 4:30 as rx'd
PR'd from previous 5:10

Comment #100 - Posted by: Randy B. at June 14, 2011 10:23 AM

4:45 - PR by 45 seconds!! Major props to Crossfit Firebase!!!

Comment #101 - Posted by: Ted - Ocala, Florida (35/190/6'1") at June 14, 2011 10:24 AM

5:42... i need to quit smoking!

Comment #102 - Posted by: skippypb50 at June 14, 2011 10:37 AM

5:48 as RX'd.

1 min 9 sec pr. since November 2010. 21's unbroken, 8 Thrusters before I had to rest.

Comment #103 - Posted by: Jay Kay at June 14, 2011 10:42 AM

9:20 RX. First time...really hard

Comment #104 - Posted by: Subin at June 14, 2011 10:55 AM

11:58 pr

Comment #105 - Posted by: ccraft at June 14, 2011 10:57 AM

4:53 rx'd

Comment #106 - Posted by: Jeff A at June 14, 2011 10:57 AM

As Rx'd

4:35 - PR !!

BRAZIL

Comment #107 - Posted by: Guilherme Guida M/28/5'9''/176 at June 14, 2011 11:08 AM

So I'm confused or just really slow
Was the workout suppose to go like this?
Rd:1-21, 15, 9 (thrusters/pullups)
Rd:2-21, 15, 9 (thrusters/pullups)
Rd:3-21, 15, 9 (thrusters/pullups)
time was 30min ish

Comment #108 - Posted by: Rich at June 14, 2011 11:10 AM

M/26/160 lbs

as Rx'd 2:52.

PR is 2:30. Not bad for having sore biceps and quads from Regional Workout #4

Comment #109 - Posted by: M. Trinidad at June 14, 2011 11:12 AM

as Rx'd: 11:23...my first time with Fran was unforgettable. Oh, did I mention it was 107 degrees out here in the 'Stan as she and I melded together to become one sweaty mass......

3-2-1 GO!!

Comment #110 - Posted by: Mike Hughson at June 14, 2011 11:21 AM

I do mine with butterfly kipping thruster-ups aka "monarchs". it's advanced.
Comment #31 - Posted by: Andy at June 13, 2011 9:31 PM

your cool.

Comment #111 - Posted by: spencerbrett at June 14, 2011 11:24 AM

as rx'd

3:40(pr)

Comment #112 - Posted by: ferb44 178# at June 14, 2011 11:27 AM

@ #106 - Rich you just did back-to-back-to-back Frans. My hat's off you you!!!

Should go 21 Thusters, 21 pull ups, 15 Thrusters, 15 pull ups, 9 Thrusters, 9 pull ups, DONE!

Comment #113 - Posted by: Jake at June 14, 2011 11:28 AM

80# thruster

3:51... PR, Time to goto 90#

Comment #114 - Posted by: coyo at June 14, 2011 11:29 AM

@Rich

The workout was supposed to be:

21 thrusters
21 pull ups
15 thrusters
15 pull ups
9 thrusters
9 pullups

That really sucks that you got confused on it. A normal time should be right under 10 minutes.

Comment #115 - Posted by: Danny Gustafson at June 14, 2011 11:34 AM

F/41/5'4"/117
Wow, not feeling it today. 65lb thrusters.
10:53

Comment #116 - Posted by: Heather Szabo at June 14, 2011 11:47 AM

Fran day!!!

5:09 as rx'd

LET'S GOOOOO!!!!

Comment #117 - Posted by: Adam m/25/5'7"/170 at June 14, 2011 11:51 AM

feeling very beat up today and nursing a sore shoulder so scaled this a lot...

45# thrusters
gravitron w/80# counterweight

7 minutes

Comment #118 - Posted by: jeff reising m/39/6/200 at June 14, 2011 11:52 AM

No wonder my legs & shoulders hurt so bad........ lol

Comment #119 - Posted by: Rich at June 14, 2011 11:54 AM

M/27/5'9"/215
w/dead hang p/u & full squat
6:24
Great workout

Comment #120 - Posted by: Kelly at June 14, 2011 11:54 AM

Damn, Fran got me again!

m/30/5'8"/180

as rx'd, 10:32, up from last time @ 9:50.

Comment #121 - Posted by: Bryan Gorman at June 14, 2011 11:55 AM

Yesterday's partial make-up of "Small" followed by WOD of back squats was extra tough in 80 degree gym at ~70% humidity. But enough whining.

- Two-thirds of "Small" - 39 mins (had to take a few 30 second breaks)

- Back squats - 135/165/200/215/235

I think today is my first-ever "Fran"!

Comment #122 - Posted by: JPZ at June 14, 2011 11:56 AM

M/33/6'3"/200

4:22

Prev: 4:07, 4:13, 4:31, 3:43(PR), 4:12, 4:25

Comment #123 - Posted by: Ben S at June 14, 2011 11:59 AM

First date with Fran, and she is everything I thought she would be and some...

60 lb weight assisted pull-ups, 95 lb thrusters

10:05

Did this at a Globo Gym, had to walk from the room where the weight assisted pull-up contraption was to the room where "weight lifting is allowed." Recovered for about 5 minutes afterwards then left for lunch....10 minutes later I had to stop the car and had a lunch date with Pukie...

CAN'T WAIT TILL I DO FRAN AGAIN!!!

Comment #124 - Posted by: Jason S. at June 14, 2011 11:59 AM

Second week of crossfit and 3 weeks out of knee surgery. Correct form is still uncomfortable to me but I'm getting better.

6:05 RX (PR). M/25/5'11"/170

Always seem to start slow with those thrusters but finish strong.

Comment #125 - Posted by: Alex at June 14, 2011 12:07 PM

Hmm...first post attempt croaked.
Yesterday's "Small" makeup followed by WOD was extra tough in 80-degree, 70+% humidity gym. Enough whining....
- Two-thirds of "Small" - 39 mins
- WOD Back Squats - 135/165/200/215/235

I think today is my first "Fran"!

Comment #126 - Posted by: James Z at June 14, 2011 12:10 PM

If you don't know what 21-15-9 is by now.....you should just go back to meat-heading it.

Comment #127 - Posted by: Schro at June 14, 2011 12:11 PM

Harry, I'm on the same page with you. I've always known how to do Fran because it's such a popular WOD, so I never really paid attention to how it is written--but awhile back another WOD was written the same way and a lot of people were confused about it :-)

Comment #128 - Posted by: Tiny at June 14, 2011 12:12 PM

12:40 first time doing it and I sclaed the thrusters to 80 pounds...feel humiliated :'(. Fran you wh***!! Hahah

Comment #129 - Posted by: Fran at June 14, 2011 12:29 PM

5:58 Rx'd.

Comment #130 - Posted by: james.patrick [M/49/66"/135] at June 14, 2011 12:34 PM

4:38 as rx'd
with kipping pullups

Comment #131 - Posted by: Caveman/m/5'9"/200/27 at June 14, 2011 12:38 PM

This was only my second time doing Fran EVER. I did it a while back on a rest day in just under 15 minutes. (14:37) so I was happy to get it done in 10:41 as RX'd today. One day I'll be knockin' it out in 6 mins or less....one day.

Comment #132 - Posted by: James at June 14, 2011 12:38 PM

3:45; pretty solid performance.

Comment #133 - Posted by: Arthur at June 14, 2011 12:45 PM

age 21 bw 170

3:54 as rx'd

hollow gymnastic kip instead of butterfly. pr is 2:46. i'm gonna go at it again in a couple weeks

Comment #134 - Posted by: Chris S at June 14, 2011 12:46 PM

M/38/6'3"/235 lbs CF Start 2/7/11

First time "Fran". Tweaked my back doing squats yesterday so I was unsure if I'd do it at all. Thrusters were 21 (10-6-5), 15 (7-8), 9 (4-5), and PU's were all in sets of 3.

9:35 RX'd

Comment #135 - Posted by: fitefire12 at June 14, 2011 12:48 PM

2:51 rx'd

25/m/175

Comment #136 - Posted by: Isaac at June 14, 2011 12:53 PM

40M/5'10"/170#

W/U: SP 45x5, 125x5, 145x5, 160x3.

As Rx: 3:19 (sleep deprivation experiment).

C/D: skipped.

Off PR by 0:18. Did this one after 34 hours of no sleep (and nothing to eat in the last 8). Today is the closest I've come to skipping a WOD. So tired/frustrated just doing the warm-up. The thought of doing "Fran" seemed insane. Once I started, Bowie's "Fame" came on the iPod. Sounded more like he was singing "Pain." Given the misery, my time is much faster than I had anticipated.

Comment #137 - Posted by: rjf (Since 07-20-07. WOD no. 1070) at June 14, 2011 12:55 PM

43/m/155
as Rx'd with a bench to check my squat height
2:46
Thought I pukie was going to visit

Comment #138 - Posted by: mhollis at June 14, 2011 1:02 PM

FRAN: rx'd at 3:56

Comment #139 - Posted by: Samantha Whitmore at June 14, 2011 1:04 PM

27/m/203
4 weeks in to CF...First time w/ Fran
11:57...pullups are killer.

Comment #140 - Posted by: Sam J at June 14, 2011 1:09 PM

Anyone have a recommendation for good headphones? Ones that stay on/in your ears during WODs?

Comment #141 - Posted by: Dan at June 14, 2011 1:10 PM

5:33
115lb Thruster
Felt I could have been faster. Next time.

Comment #142 - Posted by: Jarrod Wyatt at June 14, 2011 1:10 PM

5:17 (PR by 3:03)

Comment #143 - Posted by: mlt at June 14, 2011 1:15 PM

17yo/m/165lb/6'
80 lb thrusters due to recovering knee injury
5:12

Comment #144 - Posted by: nate at June 14, 2011 1:16 PM

5:44 as Rx'ed
M/45/185/5'9"

Comment #145 - Posted by: Dan Wilcox at June 14, 2011 1:24 PM

9:17, 90lb thrusters

Comment #146 - Posted by: Jomo Frodo at June 14, 2011 1:33 PM

Jared 7:38

Comment #147 - Posted by: jared at June 14, 2011 1:33 PM

did fran yesterday. 7:00, rxd. yesterday's 3x5 back squat wod total 3176lbs.

did cindy today. 26 rounds.

Comment #148 - Posted by: aermio m/32/5'7"/150-155 at June 14, 2011 1:41 PM

Age 39-155lbs
4:38 as rx'd PR!!
Weight was cleaned from the floor for thrusters.
Shooting for the 3min range next time!!
The transition from the 21 pull ups back to the 15 thrusters is where I loose alot of time!!

Comment #149 - Posted by: TRIPKASE m/38/160 at June 14, 2011 1:44 PM

5:20, as Rx. (PR)

Improved from 6:10 the last time I did it. Progress!

Comment #150 - Posted by: Sheldon N (M/34/6'/185) at June 14, 2011 1:46 PM

5:40 (pr)

Comment #151 - Posted by: cort at June 14, 2011 1:53 PM

M/22/210/6'0"

"Fran"
6:23, this is a PR by 4 minutes almost exactly to the last time i did Fran..Thank you Tony Neal(Crossfit Liberty) and teachin me the ways!!

Comment #152 - Posted by: Blake Anderson at June 14, 2011 1:53 PM

4:50....ouch Fran...ouch

Comment #153 - Posted by: Eric at June 14, 2011 2:01 PM

10:45

Comment #154 - Posted by: JFA at June 14, 2011 2:06 PM

m/178cm/88kg/35y
4:50 (4:40 PR)

Comment #155 - Posted by: gepeto at June 14, 2011 2:10 PM

75 pound Thruster
Pull-ups (body rows)

Time 6:20

Comment #156 - Posted by: Bob at June 14, 2011 2:15 PM

m/40/76/210

5:25

Comment #157 - Posted by: Chas at June 14, 2011 2:46 PM

6:22 as RX'ed

couldn't find my previous PR, so this is it!

Comment #158 - Posted by: Chad at June 14, 2011 2:57 PM

f/27/5"4/120

11:09, modified but happy to have done some (not all) unassisted pull-ups as part of a WOD for the first time.

Comment #159 - Posted by: marie.pier at June 14, 2011 3:06 PM

Rx'd 7:08 M/35/6'2"/185

Been consistantly CrossFitting for 15 days and i'm officially hooked. Thank You!

Comment #160 - Posted by: Curin at June 14, 2011 3:17 PM

MD
12-9-6
Thrusters, #95
21-15-9
Pullups

4:20
Need to work on my thrusters. They're the weakest link.

Comment #161 - Posted by: JF Lauzon M/24/5'10"/160 at June 14, 2011 3:21 PM

M/24/5'11/185
3:16
Cut off about 10-15 seconds from last time. Not happy with these old guys beating me though. Gotta keep working.

Comment #162 - Posted by: LTPucetas at June 14, 2011 3:29 PM

4:16

Comment #163 - Posted by: koerner at June 14, 2011 3:45 PM

Thrusters 70 lbs.
Pullups assisted level 8

10-8-6

14 min.

Comment #164 - Posted by: haught009 6'1" 185 lbs at June 14, 2011 3:45 PM

First time doing a crossfit workout! :)

warmed up with a mile run at 7:15, then jumped right in. As rx'ed: 15:35

pullups in the second round, after 21 Thrusters, were killer...

M/24/219/5'11"

Comment #165 - Posted by: Saam at June 14, 2011 3:46 PM

Holy cow that was hard. 8:16

Comment #166 - Posted by: David at June 14, 2011 3:50 PM

7:31

this was def my last cigarette! I need to quit!! Fran told me so ;)

Comment #167 - Posted by: Nils(Germany) at June 14, 2011 4:06 PM

Jennifer Racich First Fran: (assisted pullups = reps x 2 and 45 lbs. on thrusters) 11:03:69!!!!

Comment #168 - Posted by: jb at June 14, 2011 4:06 PM

8:09

Comment #169 - Posted by: Linwood Wright at June 14, 2011 4:08 PM

6.12 as rxed

Comment #170 - Posted by: Kyle A. at June 14, 2011 4:09 PM

4:56 down :02 from previous pr of 4:58. This is my 2nd yr crossfitting and my 5th Fran (1st around 11min). The advancing margins are getting really tight. Apparentally the low hanging fruit has been picked.

m/44/70"/175#

Comment #171 - Posted by: fyrwrks416 at June 14, 2011 4:11 PM

M/180/37
4:47 Not a PR. Too many breaks.

Comment #172 - Posted by: Daniel at June 14, 2011 4:21 PM

3:21 PR!!! Very pleased...
As for calling kipping "cheating," that is just silliness. It is about doing the movement as quickly and efficiently as possible. Another great WOD would be strict pullups, but then it would be a different concept!

Comment #173 - Posted by: Todd Royse at June 14, 2011 4:25 PM

14:19, as rx'd. I'm SO amped to have done this.

I tried Fran once last year and couldn´t complete it with 85# thrusters. I know it's a slow time, but it´s my PR, so I am AAAAAMPED!!!! How could one not love Fran....?

Comment #174 - Posted by: fattslob - M/34/5'8"/155 at June 14, 2011 4:29 PM

3.45

Pr by 5 sec

Comment #175 - Posted by: controlfreak at June 14, 2011 4:32 PM

3:51 as Rx'd

NEW PR!!!!!

Comment #176 - Posted by: Aaron (M/25/5'8''/180) at June 14, 2011 5:01 PM

M/34/5'4"/143lbs
As RX'd
3:54
32 seconds slower than last time. Little tired from "Small" yesterday

Comment #177 - Posted by: Matthew Burritt at June 14, 2011 5:02 PM

7:20 first time as rx'd.

Comment #178 - Posted by: Chris and Tobey at June 14, 2011 5:06 PM

After strength weight wo of Squats, BP & Cleans.

Reps as Rx'ed. Scaled weight to 65#. Started pull ups with bands but switched to jumping.

rd1 3:15.77
rd2: 3:07.92 / 6:23.69
rd3 1:54.01 / 8:17.70

Beat last score but still put the bar down too many times.

Comment #179 - Posted by: Jeff_Roddy/m50yo/185/71" at June 14, 2011 5:07 PM

M, 36, 6'4", 212lbs as Rx'd 6:05
My heart was set on below 5, but my body said something different.

Comment #180 - Posted by: Josh M at June 14, 2011 5:08 PM

Thrusters with 60 lbs
21-11-0
Did strict pull-up, too many breaks

7:32
M/48/175

Comment #181 - Posted by: Skif at June 14, 2011 5:12 PM

No Fran tonight,
PC:205x3-225x2-235x2-245x3-255x1
KBS 2px15 x3

10min AMRAP Box Jump (jump up, step down)
214 reps

21-15-9
pistols alt legs
strict t2b
DU's

didn't time it.

Comment #182 - Posted by: brian p m/34/5'8-1/2"/168 at June 14, 2011 5:31 PM

9:42 (did this after a 4 mile tempo run)
50# thrusters
pull ups using the lightest band

Comment #183 - Posted by: Sara B at June 14, 2011 5:32 PM

great times everyone!

SKILL
MU 5x2 DU 5x20

SWOD
Press 135#-1,155#-1,175#f-1,160#f-1,135#-1
Supine ring rows 3x max reps 26,30,(18w/vest)

DWOD
Fran w/25# vest 9:38

Previous time was 4 something, still cant breath in the elevation im in...the vest kills

Comment #184 - Posted by: jtoops m/27/205 at June 14, 2011 5:37 PM

7:29 as rx'd

Comment #185 - Posted by: thinlizzie at June 14, 2011 6:13 PM

RX'd @10:23

That is almost twice as slow as the last time (5:15)...

not a good day for me.

Comment #186 - Posted by: Adam S. (M/25/5'6"/190 at June 14, 2011 6:21 PM

7:29

First time doing Fran with a kip.

Comment #187 - Posted by: Gerard Dawson at June 14, 2011 6:33 PM

I can't wait til tomorrow, I'm a couple of workouts behind.....I'm going to kick Fran in the teeth! Did Sunday' s workout today......OWIE! As Rxd 54:00 mins. On the button.

M/43/5'9"/205

Comment #188 - Posted by: kelvin minefee at June 14, 2011 6:47 PM

5:51, 100F, no wind

Comment #189 - Posted by: ggf at June 14, 2011 6:53 PM

As Required
8:05 (PR) by 14 Seconds
Just missed my 8:00 goal, next time...

Comment #190 - Posted by: Kelly in PG M/33/180 at June 14, 2011 7:01 PM

Well if they wanted one to do three rounds of 21-15-9 they might have said something along the lines of

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


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


Comment #191 - Posted by: m/230/5'11/27 at June 14, 2011 7:02 PM

Pr'd! 4:35!

Comment #192 - Posted by: BruceBruce at June 14, 2011 7:08 PM

As Rx'd
4:32
No kip

Comment #193 - Posted by: Drew/m/17 at June 14, 2011 7:18 PM

6:52
Cut my time almost in half since last time I did this.

Comment #194 - Posted by: David P. at June 14, 2011 7:35 PM

As Rx'd

6:06

Comment #195 - Posted by: do1/M/32/160lbs/5"11 at June 14, 2011 7:55 PM

First time Fran:

3.47.

Pull ups dead hang.

Not much crossfit, but plenty of conditioning. Was a lot of fun.

Didn't do kipping pullups because I don't really do them, and I'm much better at dead hang, so for maximum time's sake, dead hang was the way for me to go.

Second set of thrusters broken at 9, otherwise un-broken.

Comment #196 - Posted by: Dude guy at June 14, 2011 7:56 PM

4:45 as Rx'd

PR by over a minute - did 5:56 on 5jan11. In september I was at 8:06. Pretty happy with that!

Was able to push myself just to the point where my brain was about to fail. The thrusters almost got to be neurologically impossible. Had to lie down afterwards. Feels good!

Comment #197 - Posted by: rb (M/34/5'8"/150) at June 14, 2011 7:57 PM

4:11 after golf tourney today. PR is 3:42. M/37/192

Comment #198 - Posted by: Randy at June 14, 2011 8:36 PM

This is going to sound stupid, Im new to this, question is do you do "Fran" 21-15-9 three times for time, or just do 21-15-9 once for time? I did 3 sets in 49:20, one in 7:02, if that makes sense.

Comment #199 - Posted by: Drew at June 14, 2011 8:48 PM

41/m/185
as rx'd

3:17 (pr 3:13)

Comment #200 - Posted by: JackM at June 14, 2011 9:00 PM

M.36.174

As rx'd

4:00 PR

Comment #201 - Posted by: LMD_Mike at June 14, 2011 9:08 PM

M/40/190

9:50

At King Street. Horrible workout.

Comment #202 - Posted by: Scott Andresen at June 14, 2011 9:51 PM

1st time rx.7:45

Comment #203 - Posted by: hillmang at June 14, 2011 10:06 PM

8:21 as rx'd

Comment #204 - Posted by: AGL at June 14, 2011 10:34 PM

The last time I did this I weighed in at 160 and did it in 3:44 prescribed....This time I weighed in at 180 and did it in 3:54...not bad considering its been almost a year with 4 TDY's, which means hotel food and hardly ever a chance to do Crossfit!

Comment #205 - Posted by: Randy at June 14, 2011 10:59 PM

M/31/6'2"/183
Scaled down to 75# thrusters:
9:33

Comment #206 - Posted by: Jesse at June 14, 2011 11:31 PM

As Rx'd: 5:54

Comment #207 - Posted by: Dennis M/28/6'0/190 at June 15, 2011 1:38 AM

7:54

Comment #208 - Posted by: TomO/44/M/200 at June 15, 2011 1:39 AM

M/170

As rx: 2:50

Comment #209 - Posted by: JNel at June 15, 2011 3:13 AM

It was my first FRAN... time: 15:30 min...
Had trouble with the thrusters... pull-ups were much better...

Comment #210 - Posted by: Andrei Brazil at June 15, 2011 4:21 AM

4:45 as rx'd (PR) Wiped me out!

Comment #211 - Posted by: Laney 27/m/5'8"/148 at June 15, 2011 4:28 AM

WOD as RX'd
6:37
last time was 7:02......previous to that was 6:44
Great workout.
Then 50 Weighted Sits


Comment #212 - Posted by: dyagg at June 15, 2011 5:16 AM

6:51 as rxd

Comment #213 - Posted by: em :) at June 15, 2011 5:21 AM

9:14

Comment #214 - Posted by: Hale at June 15, 2011 5:43 AM

Thrusters at 40kg, Assisted Pull UPs
8:26
on Jan 5th was 20:00
11:34 improvement in 6 months!

Comment #215 - Posted by: The Ostridge at June 15, 2011 5:52 AM

15-10-8

Went heavy with 135 lb thrusters, and 40 lb weighted pullups

Comment #216 - Posted by: aclamont at June 15, 2011 5:54 AM

11:58 as rx'd, just getting back into this after I strained my back, and I'm glad I still have some pain meds left over! Killer WOD

Comment #217 - Posted by: Patch at June 15, 2011 6:16 AM

6:20 as rx'd a nine sec PR. Shooting for sub 6.....next time

M / 6'-0" / 185 / 34

Comment #218 - Posted by: Brennan at June 15, 2011 7:01 AM

3:37...not PR, off by 20 plus seconds.

Really sluggish today but I'll get it back.

NEVER QUIT!!

Comment #219 - Posted by: Dan Blackmon (M/37/5'10"/175lb) at June 15, 2011 7:06 AM

2:51 as rx'd: moises

9:58 as rx'd: mau

Comment #220 - Posted by: Moises Del Mar 170lb;1983 at June 15, 2011 7:08 AM

Completed as Rx'ed.

Total time = 8:11

Comment #221 - Posted by: fosterww98 at June 15, 2011 7:29 AM

6:20 as rx'd... PR but not happy with it yet. Want 5:00 and/or unbroken sets of everything. I'd be happy with either.

Comment #222 - Posted by: Adam 38/5'10"/145 at June 15, 2011 7:30 AM

7:30 (PR + 2 minutes)....after a long weekend of no exercise and poor eating.

Comment #223 - Posted by: James M/28/5'7"/155 at June 15, 2011 7:31 AM

M/190/6'2"/37

6:10 (6:46 last time) and this after the CFE swim of ~2000 yds. 7 seconds off PR of 6:03

Comment #224 - Posted by: Chad Bakken at June 15, 2011 7:45 AM

Going to probably kip and dead hang this one. My two cents on kip vs dead hang: What do you want to work out? If you want to strengthen your upper back and biceps, dead hang is for you. If you want to increase your technique for competition, kipping is probably best due to the fact that, when mastered, it's the fastest way to go. Putting momentum, acceleration, and all other arguments into consideration, kipping really does one thing, it raises the legs up before the pull so you can drop them at the same time you're pulling, thus decreasing the amount of mass that has to be lifted. Basically you're exchanging a leg lift for a little less mass on the initial pull. Also, if kipping makes you faster, it may require more power, but your muscles typically can not take a sustained maximum contraction for more than two minutes, so getting through the workout faster might help you to get to the next part of the workout before lactic acid takes over.

Comment #225 - Posted by: SeanW m/33/215 at June 15, 2011 8:02 AM

5:22

Comment #226 - Posted by: Dave Castillo at June 15, 2011 8:05 AM

m/34/6'4"/218#

5:58

Awful. Off my PR by over a minute. Time to get serious about training again...

Comment #227 - Posted by: dan m at June 15, 2011 8:18 AM

aaaaaah THE classic!....just did'er a few days ago at a cert...3:55 rxd

Comment #228 - Posted by: dan bosco at June 15, 2011 8:38 AM

m37/162/5'8

as rx'd 5:39

Comment #229 - Posted by: chuck mendoza at June 15, 2011 9:10 AM

21:09

Comment #230 - Posted by: myles456 at June 15, 2011 9:32 AM

21-15-9
95lb thruster
Assisted PU's.
time was 5:45 but I forgot to start the clock before the first set of thrusters. Going to say 7:00.

Comment #231 - Posted by: Rggr at June 15, 2011 9:56 AM

8:15 As RX'd
This was a lot harder than I thought.

Comment #232 - Posted by: Edwards M/14/5'11/158 at June 15, 2011 10:27 AM

m34/157/5'8"

as rx'd 12:35

Comment #233 - Posted by: Chad at June 15, 2011 10:36 AM

F 168 5'10"

8:19
21-15-9 Jumping pullups and 60# thrusters

2 1/2 mins slower than PR rx'd

First Fran since I started back (over 6 months of no xfit :S ) I have a lot of work to do!!

Comment #234 - Posted by: Lindzw at June 15, 2011 10:51 AM

C-
3:28

Comment #235 - Posted by: Jeff & Charity @ CF Snohomish at June 15, 2011 10:59 AM

4 purples and bar

5:55 PR !!

Comment #236 - Posted by: Jack - Hitchin at June 15, 2011 11:03 AM

2:32 w/ gas mask and 25lb weight vest! WOOO!

Comment #237 - Posted by: mills at June 15, 2011 11:39 AM

5:04
as rxd
pr by almost 1 minute

Comment #238 - Posted by: Matthew m/31/6'2"/175 at June 15, 2011 11:55 AM

4:22 as Rx'd, PR
Bar wouldn't allow kipping, 100 degrees outside

Comment #239 - Posted by: Jette 41/M/5'11"/175 at June 15, 2011 12:42 PM

First time doing fran,
6:49

Comment #240 - Posted by: Ben at June 15, 2011 12:59 PM

m27/170/6'0"
7:37 as rx'd

I've been doing crossfit for about 3 months now; this is my first attempt at Fran and my first time posting a score. I was expecting the worst from all the puking stories I've heard from this one, but actually found it to be ok. Not as punishing as that one a couple days ago with rowing, burpees, box jumps and running! Anyway, I'll look forward to my and Fran's next meeting.. :D

Comment #241 - Posted by: Chris at June 15, 2011 1:07 PM

m27/170/6'0"
7:37 as rx'd

I've been doing crossfit for about 3 months now; this is my first attempt at Fran and my first time posting a score. I was expecting the worst from all the puking stories I've heard from this one, but actually found it to be ok. Not as punishing as that one a couple days ago with rowing, burpees, box jumps and running! Anyway, I'll look forward to my and Fran's next meeting.. :D

Comment #242 - Posted by: Chris at June 15, 2011 1:12 PM

As rx'd. did each unbroken. 7:36.

Comment #243 - Posted by: CMoss at June 15, 2011 1:13 PM

M/33/5'9"/155

As rx'd.

6:44

Comment #244 - Posted by: Antun Karlovac at June 15, 2011 1:14 PM

M/65/186-Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
11:12 (Temp-98 Deg F)

Comment #245 - Posted by: peejay2 at June 15, 2011 1:40 PM

First Fran, M/163/32
10:46, RX, looks horrible next to other posts, but I guess it's a start.

Comment #246 - Posted by: Julian at June 15, 2011 1:42 PM

as rx'd - 2:51 (tied PR)

Comment #247 - Posted by: cnc at June 15, 2011 2:02 PM

male 6'2" 233 lbs.
3:29 as rx'd p.r. by 2 minutes and 6 seconds
chained everything but my last pull up.. .argh.. brutal pain afterwards for about 10 min.. ate a yam and a turkey burger and felt better.. still coughed the rest of the day and this morn. love the progress CrossFit has helped me achieve.

Comment #248 - Posted by: zach-brodis at June 15, 2011 2:40 PM

as RX'd - 8:46 (with a cold)

Comment #249 - Posted by: Sinal M/32/5'9"/221 at June 15, 2011 3:01 PM

As rx'd. 12:27 PR
Been doing CF since Jan. Lost 33lbs so far. Dead hand PU's are real tough for me. Not a kipper yet.
40/M/213/76"

Comment #250 - Posted by: Rob at June 15, 2011 3:01 PM

6:24 r'xd 24/M/200#/73"
"I will break that 6 min mark next time".

Comment #251 - Posted by: Sergio at June 15, 2011 3:08 PM

As rx'd 7:04. M/34/195

Last:8:25 @ 195 BW
Best: 5:56 @ 175 BW

Comment #252 - Posted by: Crossfit Chris at June 15, 2011 3:09 PM

This is ridiculous. Anyone who is following Crossfit and does not subscribe to the Kipping pull-up needs to seriously reconsider. Kipping is a foundational movement of crossfit. Why argue about this anyway?

Comment #253 - Posted by: T at June 15, 2011 3:10 PM

As rx'd: 5:55

Comment #254 - Posted by: therozfather. 31/M/194 at June 15, 2011 3:27 PM

11:12 - First time through "Fran"

That hurt. I think the 50 mins soccer (sunday) and then "Small" (Monday) broke me. The tank was empty going into it.

Comment #255 - Posted by: DomH at June 15, 2011 5:04 PM

M/34/145lbs/5'5"

4:51

Comment #256 - Posted by: Brandon Burritt at June 15, 2011 5:06 PM

WU: 1500m at 1:55/500m, PJ practice

5rnds of:
L-PU/PJx10/SUx25 anchored (4:00)

All PJ's at 155#. (Note, next time go 20# heavier)

L-pu(over or under hand grip)/Total rnd Time:
17(U)/1:28
16(U)/1:27
12(O)/1:25
10(O)/1:24
12(U)/1:23

Did this head to head in pairs. was pretty fun.

then death by ring HSPU: 5-6min+3 or so.

then row 2000m at 2:00/500m

Comment #257 - Posted by: brian p m/34/5'8-1/2"/168 at June 15, 2011 5:18 PM

As rx'd 14:49

Comment #258 - Posted by: D Lee 30 /M /187 /6'2" at June 15, 2011 5:24 PM

M/39/6'1"/180

8:24 as RX'd (PR by 3 minutes!)

Last time was not RX'd at 11:56, so a huge improvement!!! Super pumped! I hurt but I'll take it!

Comment #259 - Posted by: chad81 at June 15, 2011 5:25 PM

10:10 w/ new pull up bar vs
8:39 swingset fat bar (limited kip 5/27/10 10:39 2/13/09
10:00--slowly getting back up to speed 9/17/08
6:43 7/24/08
7:37 bah! 5/12/08
7:10 3/31/08
8:32 really sucking wind 2/14/08
8:06 12/19/07-bad hangover & massively sore legs
8:55 11/19/07
9:58 in sb w/40lb dbs and nonkip pull ups 8/26/07
7:50 w/ badly ripped callus 2/1/07
9:46 10/24/06
12:08 5/17/06
9:02 3/6/06
10:40 12/22/05
14:45 11/15/05-1st fran after hernia surgery.
11:13 8/30/05-right before surgery

not great. 80 in Oakland today--hot for us. .6 mi run wu 4:48. abmat x 15 after.

Comment #260 - Posted by: kevin o at June 15, 2011 5:30 PM

jpu's after 1st 10
10:39

Comment #261 - Posted by: David Burns at June 15, 2011 5:31 PM

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

As rx’d: 4:59 PR
Foam roll after
Compared to 110105: 5:25 PR

Comment #262 - Posted by: Sesoku at June 15, 2011 5:49 PM

21 and 15 = 9:31
FIRE ALARM (10 min break)
9 = 1:02

Total time 10:33
I thot I was stronger than this?!?!?!

Comment #263 - Posted by: Brad Wilson 37m/180#/5'9" at June 15, 2011 6:01 PM

13:27 as Rx'd

Comment #264 - Posted by: Aaron at June 15, 2011 6:07 PM

m/43/72/185
cfwu x 3
Fran as rx'd
6:22

Comment #265 - Posted by: Derek at June 15, 2011 6:09 PM

6:24(PR)

Comment #266 - Posted by: Jeff Gebbie at June 15, 2011 6:47 PM

with 75# (same as last time)

7:30 (PR by 1:50)

next time try 85-95

Comment #267 - Posted by: Callum at June 15, 2011 6:57 PM

i mean, PR by 2:50 (last time was 10:20)

Comment #268 - Posted by: Callum at June 15, 2011 6:58 PM

Did Fran Heavy today as I am trying to work on my strength. Thrusters at 135. My goal was to stay under 10 minutes. Got in at 8:22 and was happy. CrossFit regionals next year here I come!

Comment #269 - Posted by: Scott Thiele at June 15, 2011 7:06 PM

4:50 (PR) Rx'd

M/34/175/5'8"

Comment #270 - Posted by: Marco at June 15, 2011 7:13 PM

45/170

7:24

Two minutes off PR

Comment #271 - Posted by: Rick Cantu at June 15, 2011 8:09 PM

32 yom, 190 lbs


3:38 as rx'd


pr is 3:28

Comment #272 - Posted by: Jeff Weltmer at June 15, 2011 8:10 PM

F/41/5'6"/145

65#

7:28

Comment #273 - Posted by: mom to five at June 15, 2011 8:22 PM

3:58 rxd pr

Comment #274 - Posted by: Ross Hanson at June 15, 2011 8:42 PM

2:43 Rx'd

Comment #275 - Posted by: MarcusG 30 5'9" 165# at June 15, 2011 8:55 PM

24 / M / 5'9" / 135lbs

10:51 PR

I'd have been a little faster, except that I lost my balance at the bottom of a thruster in round 3 and dumped the bar. This is my third time doing Fran with Rx'd weight.

Comment #276 - Posted by: BC at June 15, 2011 9:08 PM

Weight as RX, did 15/9/5. Brutal! 6:30. Shooting for 17/11/9 next time.

Comment #277 - Posted by: Casey at June 15, 2011 9:44 PM

Dang, respect to those times!

Haven't done Fran for >6 months, last PR was seven-something. So, I was most pleased with 4:42 yesterday! (split thrusters 15+6, 9+5, 6+3)

Comment #278 - Posted by: AndersB at June 15, 2011 11:07 PM

First Fran:

Scaled Thruster to #85

4:33

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

On 100525:

WU 3 mile run 22:40

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

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

Much slower at 7:49 but as RX for the first time!
Then my shoulder was injured in June 2010

Today: 85# Thruster
11+6+5
PU 15+6
5+5+5
PU 12+3
5+4
PU 9

10:30


Comment #279 - Posted by: Sting M/46/5'9"/155 at June 15, 2011 11:13 PM

As Rx'd 9:40.
PR by 1:11.

Comment #280 - Posted by: Samwise at June 16, 2011 1:46 AM

Fran is a B#T*H 5:52

Comment #281 - Posted by: adam angrisanio at June 16, 2011 1:56 AM

28/M/5'10"/163lbs

For a good time call Fran 21-15-9! :-)

Rx'd in 3'59"! PR by almost 2 minutes! :-) my goal for this year was to do Fran under 4 minutes, so I'm very happy with my time! Let's go for under 3' now!

Loving CrossFit!

Comment #282 - Posted by: Ricardo Porto at June 16, 2011 4:27 AM

as rx'd
7:52
m/36/228

Comment #283 - Posted by: Toby D at June 16, 2011 4:41 AM

Rx'd 2:46

Comment #284 - Posted by: amped 36/M/195/6' at June 16, 2011 6:16 AM

M/33/205 lbs

6:15 as Rx

Comment #285 - Posted by: Reb at June 16, 2011 6:49 AM

rx'd
m/42/225/6'

5:25 New PR by 25 seconds. Going sugar-free and dropping 25 lbs makes a big difference!

Comment #286 - Posted by: Rick at June 16, 2011 7:13 AM

1st time trying FRAN
9:07

Joni - Jump-Ups and 30# Thrusters
6:08

Comment #287 - Posted by: sblackburn 38/5'11"/203 at June 16, 2011 10:10 AM

As rx'd

4:07PR(4:35 last)

Comment #288 - Posted by: Bells 38/195 at June 16, 2011 10:22 AM

Fran 4:44 Rx'd

Last time was at my level 1 cert in 5:30 so yay. This is the 5th straight day of hard training so I feel pretty good about it.

Comment #289 - Posted by: BJS - M/30/185 at June 16, 2011 10:28 AM

3:59, Pr by 90 seconds. Awesome

Comment #290 - Posted by: matt cosimini at June 16, 2011 11:04 AM

had to sub due to injured elbow

21-15-9
back squats @ 75 kg
GHD sit ups

time: 6'20

Comment #291 - Posted by: ccfeldt at June 16, 2011 11:41 AM

5:36 as RX'd

Comment #292 - Posted by: CLA at June 16, 2011 11:42 AM

6:13 Rx'd. PR by 2:27!

23/M/5"11/180

Comment #293 - Posted by: JC at June 16, 2011 12:51 PM

40/ m 6'3" 180
10:15 (pr)

Comment #294 - Posted by: ekh3 at June 16, 2011 1:25 PM

M/43/73"/255

12:20 (pr), down from 13:10 (first atttempt).

The transition from front squat to press kills my wrist. Any advice?

Cheers

EW

Comment #295 - Posted by: Eric at June 16, 2011 2:54 PM

M/51/153/1-1-06

75#, same as last time (coming at as Rx'd from above and below).

5:34 (same as last time)

Frustrated...PU were fast; put bar down too much on thrusters.

Comment #296 - Posted by: bingo at June 16, 2011 3:46 PM

m/39/6/190ish
Warmup
As Rx'd
6:47

f/29/501/140ish
Warmup
As Rx'd with 75#
10:27 (PR and unassisted!)

Comment #297 - Posted by: Jeremy A. Olive at June 16, 2011 5:44 PM

**************24/m/6'2"/204lbs.***************

*********WANNA BE GONNA BE*********

2:44-had to start the timer...
Again for form: ...a long time.

run 5 miles.

die


Comment #298 - Posted by: chase ADDISON LINGLE at June 16, 2011 8:34 PM

2:58 as RX'd and everything was unbroken but not a PR.., wasn't able to cycle the thrusters as fast as is necessary to get a lower 2, but was glad to see I can still break a 3 on a bad day!

Comment #299 - Posted by: John Thomas at June 16, 2011 9:05 PM

@ station 27 - 7:02 with 50#dbs and ctb pullups
had to start over a couple times due to work interuptions

Comment #300 - Posted by: JDisch at June 16, 2011 10:37 PM

Fran as Rx'd:
5:00 (pr)

Comment #301 - Posted by: gatorhill at June 17, 2011 5:07 AM

75lbs

7:39

40 seconds slower than my fastest but pretty good really for a brutally hot start to the day. Pullups were actually what slowed me down this time instead of thrusters.

Comment #302 - Posted by: brett_from_wylie at June 17, 2011 8:48 AM

Why is everyone's time so damn low? It's 3 rounds, right? 21 thrust, 21 pu's, 15 thrust, 15 pu's, 9 thrust, 9 pu's - for 3 rounds, right? There's no way these people did that WOD in these times. Maybe one round (21,21,15,15,9,9), but 3 rounds of that much work is not possible in 3-4 mins for your everyday Cfitter. Just sayin'...

Comment #303 - Posted by: Parker at June 17, 2011 9:44 AM

21-15-9
thrusters at 32#
jumping pullups at #9

6:24

Comment #304 - Posted by: Bells 38/195 at June 17, 2011 10:38 AM

21-15-9
thrusters at 32#
jumping pullups at #9

6:24

Comment #305 - Posted by: Rhonda M at June 17, 2011 10:39 AM

6/16...13:57...165/177
Thrusters continue to ruin me & my breathing.

Comment #306 - Posted by: Mike Scott M/44/5'10"/212 at June 17, 2011 10:49 AM

Thought I could get a PR today but failed considerably.
Rx'd in 4:20

Comment #307 - Posted by: Bill/51/72/210 at June 17, 2011 11:05 AM

8:07
60#(?)

Comment #308 - Posted by: MS at June 17, 2011 1:15 PM

60? 8:07

Comment #309 - Posted by: MSbar at June 17, 2011 1:19 PM

Approx 5:30-6 min

Muscle fatigued on the arms for the thursters. Did 35 lb dumbells instead of using a bar to save my back.

M/35/6'4"/190

Comment #310 - Posted by: TimT at June 17, 2011 3:03 PM

Wow, I'm glad I'm not the only one who's been confused about the wording for this workout.

I've been doing 3 Frans all this time, apparently.

8:07 for 1 fran lol.

Comment #311 - Posted by: Jeremy W at June 17, 2011 3:57 PM

@ 65lbs - 9:17

First time as rx'd. Had very low energy, and not much sleep over last few days, so happy with my time considering that.

Comment #312 - Posted by: AndreaM - F/22/5'7"/150 at June 17, 2011 4:31 PM

m /52/158
4:38
pr, but still chasing Chase!

Comment #313 - Posted by: DAVID LINGLE at June 17, 2011 5:55 PM

m/24/204lbs/6'2"

-2:44
-again for form work (not timed)
-run 5 miles

Comment #314 - Posted by: chase lingle at June 17, 2011 5:59 PM

6:19 pr

previous was 6:30

Comment #315 - Posted by: Raph at June 17, 2011 7:27 PM

7:17
45lbs thruster
jumping pullups

Comment #316 - Posted by: ewizzle at June 17, 2011 8:32 PM

No time recorded; just did this to completion.
Thrusters at 45/55/65#

Comment #317 - Posted by: Naushad K. at June 17, 2011 10:54 PM

9:36
42.5k thruster (10-6-5,5-5-5,9)
pull ups (11-10,10-5,9)
could make one or two excuses about the poor time but i'll save them and do better next time. aiming for no breaks next time.

finished with 5x5 bk sq (med) 60,70,75,80,80

8:00 pb 110124
42.5k thruster (21, 10-5, 9), pullups (21-15-9)

13:16 100909
44kg/97lb Thruster (broken), pull ups (broken)

Comment #318 - Posted by: zenoperegrinus at June 18, 2011 4:27 AM

2:45 RX

PR!!

Comment #319 - Posted by: Eric Sweet/M/31/69"/180 at June 18, 2011 8:19 AM

Previous

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

Today I did it at JC and went all the way down to a wallball on the thrusters I don't think I did that on any of these other times...took some time off for shoulder soreness before this

13:06

Comment #320 - Posted by: Cleveland at June 18, 2011 11:34 AM

"Fran"
Thrusters with 100# Sandbag
Pull-ups
5:31
WOD every other day>Working swing shift
Except weekends, yea it’s the weekend
M/53/6’/210

Comment #321 - Posted by: Pete In Sun City at June 18, 2011 12:34 PM

M/23/70"/195#

as rx'd
8:14

Comment #322 - Posted by: Bill Gibson at June 18, 2011 11:13 PM

ran an easy 5k pushing the stroller with son and wife - 30:00

2 hours later, Fran, rx'd:

3:54

Comment #323 - Posted by: GleichSTL m/33/177/5'10" at June 19, 2011 8:58 AM

as rx'd 11:40.
PR by 30 sec.
PU's were relatively easy, though not unbroken
12-9, 10-5, 9
Thrusters are still the big challenge
10-7-4, 5-5-5, 5-4

Comment #324 - Posted by: BrianR m/49/6'2"/185 at June 19, 2011 12:05 PM

3:22 Rx'd (pb)

Comment #325 - Posted by: Paris.Little at June 19, 2011 7:09 PM

10:10

Comment #326 - Posted by: tjmahl/44/220 at June 20, 2011 3:11 AM

scaled to 45#

5:24 min

Comment #327 - Posted by: CER - M/36/195/6' at June 20, 2011 8:55 AM

6:47

65# thruster

Comment #328 - Posted by: georgecole3 at June 20, 2011 12:14 PM

pr 9.33
today 10.43

Comment #329 - Posted by: footdoc at June 20, 2011 12:20 PM

4:29

Comment #330 - Posted by: MikeyPaul - M/29/5'8"/170 at June 20, 2011 6:41 PM

Fran. done at Cert.

75lb's Thruster (same weight as last time)

5:52 (PR)

more than 5mins better than last time! wow, time to go up in weight....

M 45/6'4/ 180

Comment #331 - Posted by: knodes at June 21, 2011 7:54 AM


PR!

6/21/11 - 9.55 rxd.
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 #332 - Posted by: JonNYC - xfit since 6/08 at June 21, 2011 8:59 AM

PR!

7:26 RX+ (100lbs, all of the bumper plates were kgs and i didnt have the right ones to get 95#)

I'll try doing it when I'm not hacking up a lung....

Comment #333 - Posted by: Nicola at June 21, 2011 4:34 PM

Missed.
Previous PR = 6:15


Mrs. Miyagi
65# Thrusters. Rest as Rx'd.
6:04 (PR)

Comment #334 - Posted by: Miyagi m/31/162.8# at June 21, 2011 6:01 PM

m/37/5'9/177
4:48-PR!
Bob there to push me. Good job breathing on early round, esp PU. Able to get to 15 thrusters round quickly after coming off bar. Need better rhythm on thrusters. No pause after returning weight to chest after press.
Thr unbroken first, 8+7 2nd, unbr 3rd.
PU unbroken first, 11+4 2nd, 7+2 3rd.
Decent job of hips back, staying on heels, esp early round.
9/9/10: 5:15
5/25: 5:05
1/9/10: 5:01 - PR
11/17/09: 5:41
10/11: 6:50
2/13: 5:43
12/3: 6:05

Comment #335 - Posted by: jrm at June 21, 2011 6:26 PM

missed

Comment #336 - Posted by: al deezy m/34/150 at June 21, 2011 6:44 PM

5:54, first time under 6.00 min, had to switch grip on pullups though..

Comment #337 - Posted by: tum1 at June 22, 2011 3:26 AM

6:11

slow compared to past, coming in off a break.

Comment #338 - Posted by: schinizel m/33/5'9/155ish at June 22, 2011 8:29 AM

M46/6'3-190#

9:51 (75#) PR!!!

Comment #339 - Posted by: Kaiman at June 22, 2011 11:15 AM

14:45
75lb Thruster

Comment #340 - Posted by: Chris O. M/41/5'10"/194 at June 22, 2011 1:59 PM

4 min 37
rxd

Comment #341 - Posted by: Mitchell at June 23, 2011 2:40 AM

As Rx'd 5:34

Comment #342 - Posted by: Edwin 28/M/68"/170 at June 23, 2011 3:44 AM

4:01. PR by 16 seconds.

Comment #343 - Posted by: Michael m/48/5'9"/175/MI Survivor at June 23, 2011 11:21 AM

EJ
M/38/162
strict pulls 10:02
first pulls since tendon injury
thrusters straight sets
EJ

Comment #344 - Posted by: EJ at June 23, 2011 12:18 PM

as rx'd 6:36

26 seconds slower than last time. not bad considering the workload this week :(

Comment #345 - Posted by: benji at June 24, 2011 2:44 PM

3:11

Comment #346 - Posted by: Pacers at June 25, 2011 5:27 AM

8:26

Comment #347 - Posted by: Manchild at June 27, 2011 4:06 AM

11:27

Comment #348 - Posted by: Ukkrew at June 27, 2011 11:14 AM

3:36

Comment #349 - Posted by: Kevin - M/190/6'/39 at June 27, 2011 3:44 PM

5:03

15-12-9

First week back after almost 1 month off - virus / sleep school / injuries.

Pullups had to be hang / jumping - shoulder too sore to kip.

Comment #350 - Posted by: JT at June 28, 2011 1:19 AM

4:59 as rx'd

6/27/2011

Comment #351 - Posted by: Marky Mark at June 28, 2011 6:30 AM

SCALED!
65lbs (and jumping pullups during most of rounds two and three)

7:58

Comment #352 - Posted by: Augustus at June 30, 2011 11:25 AM

Did this today because dead lifts kill my back.

Did as rx'd in apx 9 min.

M/36/6'4"/190

Pullups no problem

Thrusters, could only rack 6-8 in a row before needing a break.

Comment #353 - Posted by: TimT at June 30, 2011 7:10 PM

M/25/6'2"/240

3:37 rx

Comment #354 - Posted by: Nick at June 30, 2011 8:59 PM

6-17-11

75# thruster

5:42

Comment #355 - Posted by: bookworm at July 3, 2011 3:29 AM

50/m/190

6:45 rx'd

Comment #356 - Posted by: denob at July 4, 2011 7:28 AM

Scaled w/75#
6:12

Comment #357 - Posted by: chavez at July 4, 2011 8:52 AM

age 21 bw 170

2:44 as rx'd

pr. hollow pullups have definitely been helping

Comment #358 - Posted by: Chris S at July 7, 2011 7:45 PM

SG=Skinny Green Band
LG=Large Green Band
B=Blue Band
K=Knee in Band
JPU=Jumping Pull-up
PR=Personal Record

THR # NAME TIME PULL-UP
45# Abby 5:37 sg-k
45# Aly 5:50 sg
45# Sydni 5:47 sg-k
45# Rachael K 7:59 sg
35# C. Powers 8:28 sg (21-15 only)
35# Jackie 7:38 sg (21-15 only)
35# Amanda 8:02 sg
PVC Mike M 3:56 jpu
15# Erin 6:54 lg
35# Andrew 6:23 lg
25# Cole 5:50 lg
PVC Drew W 2:55 jpu (thruster to a 20" box)
35# Meghan T 5:32 sg (PR)
45# Mikey 5:30
45# B.Powers 5:27 b (PR)
35# Meghan V 6:00 b
35# Cara S 5:24 lg
35# Alyssa 4:58 b
65# Alex W 6:29 lg
15# Seth 4:45 jpu (12-9-6 rep scheme)
95# Pip 5:45 (21-15 only)
45# Murley 4:00 sg-k
55# Mack 4:08 sg-k (PR)
55# Emma 4:20 sg-k (PR)
95# Chris S 2:44 (PR)
95# Ryan R 3:35
65# Morrow 4:13
45# Brodie 7:34 sg-k
15# Joanie 6:05 lg
35# Jay 4:56 sg-k
45# Jesse 5:56 sg-k
35# Frankie 6:26 sg (PR)
15# Sydney S. 5:41 lg
15# Sam S 6:20 lg
35# Noah 7:03 sg
35# Joe 7:11 sg
65# Steven 5:14 lg-k
75# Alex A 5:53
65# Max 6:06 (PR)
75# Kyle 4:31
75# Nick P 5:46
15# Ray 4:06 jpu (thrusters to a 20" box)
15# Ricky 5:18 lg
35# Lass 4:51 b-k
35# Lynn 5:16 g-j
55# Anita 7:20 sg
75# Nick B 4:29
75# Size 8:20 (PR)
15# Missy 6:03 b

35# Mrs Pip 4:12 g
25# Mrs Carey 4:14 g

Comment #359 - Posted by: BFCC at July 7, 2011 7:46 PM

age 21 bw 170

2:44 as rx'd

pr. attempted hollow butterfly kip and felt very fluid.

Comment #360 - Posted by: Chris S at July 12, 2011 5:50 PM

M/32/5'8"/170 lbs

As rxd. 3:37

Pr by 30 seconds!

79 161 175
100 cal

Comment #361 - Posted by: Adam Hamm at July 18, 2011 7:27 AM

8:01 rx

Comment #362 - Posted by: Keil at July 18, 2011 11:41 AM

5:05 as rx'd PR by over a minute largely due to KStar's pre-Fran mobility work IMO.

Comment #363 - Posted by: J.R. at July 20, 2011 3:38 PM

3.58 rx'd

Comment #364 - Posted by: Faleep at July 22, 2011 6:21 AM

CFWUx3 (very light PUs, no dips)
4:45

Thrusters broken in round of 15.

Matt: 6:51 65lbs

Comment #365 - Posted by: Doug at September 23, 2011 11:49 AM

15:55 as rx

First crossfit workout ever. Definitely need to work on the cardio part.

Comment #366 - Posted by: Mitchell Williams at January 2, 2012 9:53 AM

not timed. 60lbs

Comment #367 - Posted by: struth at January 2, 2012 10:49 AM

2:58

Comment #368 - Posted by: MW at January 2, 2012 3:28 PM

7:15
Thrusters RX
Used purple assist band for pullups

Comment #369 - Posted by: Barbara -F/38/5'4"/135 at January 3, 2012 10:10 AM

4:39
5:58 w/65

Comment #370 - Posted by: jbark60 6'1" 195 at January 17, 2012 5:26 PM

2:43 today from 3:56 two months ago thank you crossfit

Comment #371 - Posted by: YONTZ at May 15, 2012 6:53 PM

6:52- 20s slower than in april, but not bad for not lifting in 5-6 weeks, due to injury.

Comment #372 - Posted by: Chris at July 19, 2012 3:01 AM
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