January 2, 2012
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Connor Martin 2:08, EJ 5:17 (age 10, 27lbs). Post time to comments.
Compare to 110614.
Registration for the 2012 Reebok CrossFit Games Open launches on Feb 1 - video [wmv] [mov] [HD mov]
"Franks Strength: Part 1" with Ben Franks and Owen Franks, CrossFit Journal preview video [wmv] [mov]
Mel Ockerby's 2:38 "Fran" at the 2011 Reebok CrossFit Games - video [wmv] [mov]
EJ (age 10) on today's WOD - video [wmv] [mov]
From the Vault:
Annie vs. Greg, "Fran", December 2005 - video [wmv] [mov]
San Diego Level 1 "Fran", July 2006 - video [wmv] [mov]
Santa Cruz Level 1 "Fran", June 2008 - video [wmv] [mov]
"Don't mistake pleasure for happiness. They are a different breed of dogs."
Posted by Pukie at January 2, 2012 5:00 PM
- Josh Billings
Such a classic workout! A great way to start the new year.
I normally program on my own, but there's not a better way to start off the year than with Fran, looking for a PR!
Same here, and I have Fran scheduled for the 3rd. God speed for your PR!
Mel - unbelievable! I can't wait to see what you accomplish at the games in 2013!
A great way to start the year. I wish you all a year full of PR's
Hell ya, Mel! You rock and CFNE is so lucky to have you as our coach!
Happy New Year to all of my Brothers and Sisters here in the cyber-gym. Once again as I have done for the last several years, as a birthday gift to myself and a gift to all of the experienced CrossFitters who have been here for many years, I will “Pre-answer” the typical Newbie questions that come up time and again in January. Like every year we are about to be over-run by tons of folks who have discovered CrossFit just in time for their resolutions.
Please remember that these posts are directed toward newcomers, people who have very little CrossFit knowledge. Recommendations for scaling and subbing will be geared toward safety and beginner growth.
Don’t like the Newbie posts? Bugged by anything except posted scores and time? Convinced that these are just the self-indulgent cyber-litter from a guy who can type? Cool. Skip ‘em. They’ll go away 2/1/12. For the rest of you, feel free to add and adjust, or just direct Newbie questions to a “bingo” post. Remember to be patient and kind; we were all Newbies once, too.
Hell ya, Mel! You rock! We are so lucky to have you at CFNE!
Hey! Hey you…yah, you over there at the door. I see you, hiding over there. Come on in. You’re in the right place. Welcome to CrossFit, the home of fitness.
My name’s bingo and I’ll be your tour guide this month. Every day I’ll launch a post that explains the WOD (Workout Of the Day), how to do the exercises, and how to scale it down to beginner level. There are lots of folks who hang out here who’ve been doing CrossFit for 5, 6, 7 years, and we’ve answered most of the questions you’re gonna have many times before. As an annual birthday gift to myself and a thank you gift to them I will try to “pre-answer” your questions about the workout, CrossFit, and CrossFit.com.
So, who am I? Well, I’m kinda like a CrossFit everyman, albeit one who had lots of time on his hands a few years ago and spent it reading pretty much every word on this website. I do not work for CrossFit, Inc., and I do not get paid for doing this (I’m open to change, though!). Pretty much everything I’ll write this month you could find on your own in the FAQ and the “Exercises and Demos” sections over there on the left hand side of the page. Heck, this CrossFit stuff is fun…go ahead and start reading!
So, what have the mad scientists of the CrossFit.com programmers come up with for you? Well…will you look at this: “FRAN”! Only the most famous CrossFit WOD of all time. And you get to do it as your first ever CrossFit workout. Kind of a good news/bad news thing. OK…here we go…
If you are new to CrossFit, especially if you are not a big-time athlete right now, all we do is the WOD, the Workout Of the Day. Give it a couple of months with just the WOD each day. There’s a standard CrossFit Warm-up, which brings up your first trip to the FAQ. Scan left…left…now up…there it is…click on FAQ and look up the “CrossFit Warm-up.” Not today, mind you. Nope, today just do something to get your blood moving.
“Fran”. 21-15-9 Thrusters with 95 lbs. and Pull-ups. That’s 21 Thrusters, 21 Pull-ups, 15 Thrusters, 15 Pull-ups, 9 Thrusters, 9 Pull-ups (PU). Oh, find a stopwatch. Push “start” before your first thrusters; push stop at the end of your last 9 Pull-ups. We time and measure everything. Now feel free to lie down.
A thruster is a front squat to a push-press. Strictly as prescribed (as Rx’d) the loaded barbell is picked up from the ground each time you put it down. One easy way to scale this is to take the barbell from a squat rack. Are you really strong? 95# doesn’t really sound like that much then, huh? Hmm…careful. The U.S. heavyweight weightlifting champion tapped out during the round of 15 in his first “Fran”. The world record is sub-2:00; go ahead and drop the weight. As Rx’d for women is 65#. FWIW it took me 18 months to do this as Rx’d. You are way better off using a lighter weight and going faster for your first “Fran”. Be safe.
Pull-ups. We do LOTS of PU here in CrossFit. The default PU is the kipping PU. Gymnastic, frog kick, butterfly…doesn’t matter. Can’t kip? Bummer. Trade in your stopwatch for an hourglass. Can’t do a PU? Cool. We’ll get you there. Use Iron Woodie elastic bands or a Gravitron. You can do Jumping Pull-ups, just DON’T DO NEGATIVES on the way down. Nasty little thing called Rhabdo can happen if you do. I’ll talk about building up your PU on the first Rest Day.
There you go! “Fran” for your very first WOD. Ready? 3-2-1…GO.
Mel, What a performance! Judge: A nice side view is all you need to check squat depth and OH extension. How can you judge that while doing speed yoga? just sayin.
Why do powerlifting shoes have a raised heel?
I thought it was ideal to have heel level with toes on lifts
Mellies! You rock star! Awesome.
There are 3 videos above of experienced CrossFitters doing "Fran". Worth a look.
Mel, I loved seeing this in person and it gets better with every viewing - goosebumps!!! You are an amazing athlete!
Mel is just AWESOME!!!!!Amazing to watch!!!
Thanks bingo. I love seeing your posts every january as well as sundays musings. I hope the noobs get something out of it
CrossFit Latrobe Day 1!
signed up our first 3 intros beginning January 2nd.
@bobo - when you've judged at a high level, you can comment. Otherwise, you have no idea how difficult it is to see and JUDGE movement. Just sayin'.
Any reco for someone who will take a bit of time to get to 21 pullips? It will probably take me 30-40 secs of rest. I was thinking of resting 5 secs then doing max, then rest 5 secs, max, etc. or switching grips.
Ok, so I have done CrossFit now for 4 months. I love the transformation in my body. However, I have seen results in all areas except my abs. Is there anything I can do to focus only on my abs so I can see the results I want?
@24 abs comes from the kitchen not from the gym body!
I actually did this on saturday, PR'd as Rx w/ a time of 2:59
I have a very disciplined diet plan. That's def not the problem. Thanks tho!
Nice abs = good diet plan. This has been a fact long before CrossFit became popular. Four months, in my opinion, is not enough time for a female to see her abs. If your diet is zone/ paleo, and you are CrossFitting constantly, just be patient.
3:03 the infamous Fran has struck again...
W/U: ~2.3km 11:53, plus dynamic ROM, plus mob.
WOD: Fran as PXed, 4:26
Rest: 5-10 min.
CFE: 3x800 w/3:00 rest ... 3:40, 3:30, 3:30
Fran was okay, but definitely room for improvement this year; I feel sub-4 within reach. Felt like a slug on the run; light recovery from Fran plus a brutal wind attributed, but those are excuses. Again, room for improvement.
To the all the resolutionists and newbies: Welcome aboard, stick with it, don't give up!
Hey Bingo- This comment is for you. I just want to say thank you for your newbie posts again this year. When I was following mainsite last year I was not a newbie, but I still benefited from your posts. I stopped following mainsite in the summer to address some endurance and strength weaknesses, but I recently told some cf-beginner friends of mine to keep an eye out for your newbie comments. When I saw your first post today I was so excited! I instantly emailed my friends to let them know that you are indeed back! Thanks again! :)
Can't wait for the embrace from Fran later today. I'm also wondering if anyone elso out there thinks we may hav 3 days of Nasty Girls to start the year to complement the 3 days of Hero WODs that finished 2011 off.
P.S. Happy new year everyone hope its a good one for all.
no drops or let go's just more time then necessary spent in the overhead position during the 15's.
5:40 Afghanistan good start to the New Year bring it on.
okay, that sucked!!!
first time RX`ed 12:40
What a way to end and start the year! 3 Fallen Comrades and then Fran! 2012 is going down in the books.
rx'd: PR 3:35
Noob Warning! =)
I want to do as Rx'd, although I've only done thrusters once...with dumbbells.
Could I still do as Rx'd if I do it slowly? (And of course, after warming up with lighter weight.)
OR is that just idiotic?
4:29 RX'D PR
P. Schmidt #39,
Sure, you could do it As Rx'd slowly if you wish, but if you have never done thrusters with a bar before it would be truly unwise to do so. "Fran" is a sprint. Look at some of the times already posted. I'm not very strong so it took me the better part of 2 years to get under 10:00, and then 4 months of concentrated strength work to get my present PR of 6:22.
CrossFit is a lifelong pursuit. Be patient. Check your ego at the door. Build up to As Rx'd in "Fran" and all of the WOD's. Consider an unloaded 45# Oly bar for this "Fran" and just record what you used.
Welcome aboard. Be safe.
First time Fran. As RX'd - 7:46 I think I'm going to go die somewhere now.
And of course, Happy New Year everyone.
Excellent display of form and power! I still gotta gripe though, these aren't pull ups in that thrusters aren't shoulder presses. These are KIPPING pull ups and squat-initiated shoulder presses. Can't wait for crossfitters to invent the kipping pushup ;D.
First PR in 2012, I did it, in 2.59!
2:53 Rx (Pr)
Hands are shredded from last workout. Struggled to hold onto pull-up bar.
3rd date with Fran!
March 2011 - 5:58
July 2011 - 4:06
January 2012 - 3:35! PR! Great way to start the year.
5:41 (as Rx'd) - new PR!
Question - the Crossfit Wodder website seems to be down and not coming back. Are there any similar websites out there (i.e. posting the WODs of many CF gyms in a single, convenient place)?
I read your post after having been at the gym, but here is my reply:
Thanks. I tried doing it as Rx'd today, and couldn't even do one (I did "Cindy" instead).
So I'll try it with the bar unloaded next time.
Dewey - 3:15
Whitaker - 11:00
Shade - 7:02
A first timer here for CrossFit and what better way than to start off with this workout. It's gonna suck, but I'll get through it.
I am very new to crossfit, already have seen amazing results in strength and power, CFFB...I love this stuff! Just realized, all along, i assumed it was 135 lb thrusters. Dammit.
3:52 using a 115 lbs. thruster.
did 7x7x7, 5x5x5, 3x3x3 to pace myself
32 sec PR following 3 months of limited work while nursing a separated shoulder!
1st Fran was around 16 minutes in Jan. 08.
Now (after about 900 WoDs) my Fran is under 4 minutes. I'm 42 years old, and setting PRs regularly. This stuff works!!
For all of you new to this programming...
1)Take your time and learn proper technique and proper range of motion.
2)Scale the work-outs!
3)Keep a log of your results (start right away so that you can see your progress). I use an Excel spreadsheet... I can email it to anyone interested. It is quick, portable, and searchable.
4)Stick with it, the results are amazing!
I don't think anyone here will disagree that kipping pull ups are a different exercise than dead hang pull ups. BUT, it's just a fact of life that when the main site says "pull ups," it means kipping. That's just a lexiographical choice Crossfit has made.
It's Jan. 2nd and your prodigal son is back.
I don't have exact time because I programmed my timer to count down from 3 minutes. I was so hoping for my first sub 3 Fran.
Additional New Years Resolution: sub 3 minute Fran.
J - 8:08
A - 4:48
No excuses, just reality in the present.
10:04-2nd time doing Fran Rx. 1st time I did it 6 mos ago, my time was 11:59. Happy to be starting 2012 with a PR!
6:50... First time doing Fran. I feel a love hate relationship begining.
Still a Newbie but slowly getting there.
As Rx 4:25
Hands still torn to shreds from last week.
As rx'd in 10:45. First time meeting Fran and she was really mean to me.
I like it, kipping push-ups. Touch the chest to the ground, then use the hips to swing the body upwards. -It actually works!
My second time doing Fran, but my first time doing it right. I do CF at home or the YMCA; no box within driving distance, hence, no coaching. My first attempt at Fran was 6:58, but I found out later I was doing push-presses instead of thrusters. Had a huge mental block to overcome before attempting Fran again, as I expected my second try to take longer with proper thrusters. Did it four days ago (as Rx'd), in 5:08.
Thanks to bingo for your posts. I can't kip my pull ups, as I have a free-standing pull-up/dip bar--more than a little kip will risk a big crash. So all of my pull ups are strict.
Trying to break 3 minutes...so close.
as RX'd 6:58 pull ups got me..They are my weakest workout
First Fran. 7:29 85# thruster. Happy New Year.
5:22 as rx'd. This short WOD is always potent.
3:23 Rx. So painful afterwards. Thanks
1st time doing the Fran and felt like my body was going to explode after the first set.
Completed in 9:38
Jette - please email me your excel tracker. firstname.lastname@example.org
Jette - please send me your excel tracker. email@example.com
3:21 as rxd
33 second pr - good way to start the new year... lingering shoulder and back pain - not a good start.
5:50 cold air still coughing
Wow! First time I've ever tried "Fran"
Scaled to 65lb Trusters (first time). Can't do a lot of kipping pullups so I did strict pull ups with 60lb of assistance. Did do 21-15-9 though.
Rx'd 12 min. Sick with a cold had a really hard time breathing
6'3"/ 193 /18 as required. 6:54
4:29 PR (last time 4:51 PR)
Thrusters fell apart in round 2 (21-10/5-6/3), butterfly pull-ups easy. Breathing wasn't that bad, but muscular failure stopped me on the thrusters. I need to become stronger overhead.
walking lunge, 100 ft.
25 back ext.
First time "Fran"
2009-10-11: 6:30 (90#)
As rx'd 15:55
First crossfit workout ever. Definitely need to work on my cardio.
First time "Fran"
3 Months in and still loving it.
85 lbs thruster
5:38 pr rx'd. previous time: 7:58 rx'd
still need much improvement with pullups, still no butterfly. My last Fran was intentionally broken to 7-7-7-5-5-5-3-3-3, this time I went all out, probably why my pu's suffered.
7:00, PR is 4:51. Coming off about 6 days off because of the flu and a sinus infection, and it really showed. No energy what so ever.
4:24 PR chopping 35 seconds from June's version
Happy New Year!
AM: 30min trail run with Doc off-leash.
PM: Fran. Used 65lbs. 8:21. PR by almost 2:30. Last time was about six months ago.
Jan 2, 2012:
5' flat. Sets unbroken, but too much rest and slothful holiday catching up to me...too much beer/grains/sweets.
Garage, AM on fast.
Jan 7 2011:
5:15 as rx'd. Garage, Dad coaching.
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
5:40, previous time 3:30 flat.
PM, WS gym/bumpers
4:12 with 65#
Missed my pr by :02
Followed with some deadlifts
5 reps at 155-175-195-195-195
This old girl is hanging in there
pr by 1:33
Unbroken thrusters but had to breakup pull ups
Still Plenty of room for improvement
First Fran 100909 n 12:45 scaled to 95# thrusters and too many jumping pull ups. Lol
I am just getting into CrossFit seriously this year; absolutely epic program.
Fran as RX'd (using Elite II rings for pull ups): 8:57. I'm just happy I finished it!
jette can i get your excel spredsheet please.thanku
as rx'ed second time to do fran. first time was 3 weeks ago, did it before deciding to make crossfit my workout. originally somewhere around 22min. only did 5 thrusters before coming away from the bar. this time did all 21 unbroken. still have a lot of room to improve
5:13 (1st WOD ever)
Sub. 25lb curl bar for thrusters & pu from a lying down position
8:08 as rx'd
I finally convinced my Fiance to join me. Gotta get ready for our wedding in 6mos.
5:06 - PR!
Note: couldn't do kipping pullups because my pullup bar is too close to the wall.
Here's how I broke it up
21 Thrusters - unbroken
21 PU - unbroken
15 Thrusters - broken (10,5)
15 PU - broken (10,5)
9 Thrusters (unbroken)
9 PU - broken (5,4)
Felt completely awful afterwards, came as close to throwing up as I ever have after a workout. This workout always amazes me with its ability to make me feel like complete crap in such a short time.
Here was my warmup (which I think contributed to my PR):
- 100 single-unders
- 100 double-unders
- Greg Amudson-style stretching + dislocates + 2 minute hamstring stretch (each leg) + 30 second couch stretch (each leg)
- 15 situps
- 15 situps
- 10 overhead squats (45#)
- 5 thrusters (45 lbs)
- 8 pullups
- 10 thrusters (65lbs)
- 5 pullups
- 5 thrusters (85lbs)
- 3 pullups
1st time: 8:46.
2nd time: 5:28.
3rd time: 4:53 PR!
2:35 as rx'd
My lifes first WOD! Took 25kg first 21 reps but deloaded to 20. Made jumping pullups. And it took me almost 15 minutes - but no beginners blues, I'll make it better next time :)
First Fran as Rx'd = 9:49
11:48 (and I had to jump the last 3 pull ups)
I'm slow, but got a GOOOOD WOD, I can barely even type this post!
Started Crossfit Thanksgiving Day 2011.
Second time to do Fran...
Still can't do the butterfly pullups. I'll get about 5 of them and then start swinging violently and have to resort back to regular kipping. SUPER pumped with my time, though. Any tips? Just me and another firefighter training at the station, so no coaching available.
4:57 as Rx (PR).
23 second improvement. Stoked to get sub 5 min!
8:25 Rx M/37/150#. Looking forward to getting better at thrusters in 2012.
First time Fran as RxD
That was tough! Mel is amazing!
Happy New Year all. And welcome all the 'noobs'.
11:54, scaled to 55#, still found it very challenging. Need to get serious about crossfit this year.
Still on the comeback trail from a back injury.
Scaled to 65# thrusters
5:57 subbed dumbbell thruster because shoulder hurts with bar thrusters.
anyone have any advice for shoulder pain with thrusters?
Terrible performance. A little worried about shoulder but no excuse for how bad I sucked. It's funny I used to be happy with a time like this.
Jette- another request for your spreadsheet. I have my own, but it's not searchable.
Thanks in advance,
Was sick + first time FRAN
I need to work harder
Rx'd 2:42 new PR
A long time off and a particularly bad cheat day makes this my worst Fran time in literally years. 3:20 longer than my pr last January.
3 months into Crossfit
First time "Fran"
As RX'D 3:03
max # of 95# barbell thrusters 14 rest 12 rest 11
3 months into Crossfit
First time "Fran"
As RX'D 3:03
2:15 as rx'd. PR by 2 seconds.
5:30 (PR by 1:17 min)
As Rx'd (75#)
7:35 (PR by 2:52 min)
Jette - if you wouldn't mind, I'd really appreciate a copy of your spreadsheet. My email is firstname.lastname@example.org. I used to do CF at a box in LA, but I'm now suffering through a non-CF gym and have to get back to this stuff on my own. Thanks so much!!
7:18 for 40 pound thrusters, and assisted pullups lifting about 72 pounds.
m/23/6'4"/238 First fran!
Scaled down to go for the 3-5 min. range.
65lb on thrusters (first time)
Can't do kipping pullups yet so I did assisted pullups. BW-60
33yo M 180lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips, 3 HSPU per round
Thruster 45lbs x 5-5 65lbs x 5 85lbs x 3 95lbs x 2-1
As rx’d: 4:33 PR
Foam roll after
Compared to 110614: 4:59 PR
last time was 6:47 with 65# thruster
sean 9.46 as Rx'd
lorie 17.46 45# bar/jumping pullups
I knew this wod was coming!
Scaled to 55 lbs
Jumping pull ups
I still can't do pull ups.! With straps, though, I can do 2-3. Still trying.....kips aren't here yet. Don have the swing
10:10 w/ new pull up bar 6/15/11
8:39 swingset fat bar-limited kip 5/27/10
10:00--slowly getting back up to speed 9/17/08
7:37 bah! 5/12/08
8:32 really sucking wind 2/14/08
8:06 12/19/07-bad hangover & massively sore legs
9:58 in sb w/40lb dbs and nonkip pull ups 8/26/07
7:50 w/ badly ripped callus 2/1/07
14:45 11/15/05-1st fran after hernia surgery.
11:13 8/30/05-right before surgery
1k run wu 4:39. abmat x 18 after.
I'm a newbie and needed to modify since my squat ROM is still not there, I am new to push presses and I can only do about 6 pullups in a row without assist. I did assisted pullups and backloaded squats with 105lb working on full ROM but followed the Fran model. Forgot to push start on my stopwatch...took me about 8min I think. I worked on front squats and push presses last week so just being patient and working on the basics!
Mel is an inspiration. Go girl!
I too would appreciate a copy of your spreadsheet. I was thinking about developing one, so if your are offering yours as a model, I'm accepting.
Many thanks, Bryan
Been crossfitting 7months,
First time trying Fran.
RX 18:54 gotta start somewhere I suppose...
2:15 as rx'd. PR by 2 seconds.
A week's worth of flu= 10:49 for today. Not pleased with time, but pleased I lived through this one...still struggling.
Jessica - 4:20 (PR)
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)
DJD acting up again, Swollen knee this morning: x-rays, ultrasound and the Doctor drained over a 100ml of synovial fluid, this afternoon. Pain killers, ice and rest for the next couple days
Fran as Rx'd
6:03 (pr, yahoo, think it takes longer to recover than complete) Next time sub 6
Jette, I would love a copy of your spreadsheet as well, email@example.com, thank you!
kipping/jumping pull-ups 10/11, 5/10, 0/9
usual equipment not available, jumping singles from foam mat
4:45, best time in a couple years. PR is 3:47. Done on my first day back to st. 3, felt great.
I'm inbetween gyms so 260 on cable lat pulldown and butterfly chest as subs 10 mins
Jette, please send me your excel sheet. Trying to get serious about crossfit. I have been off and on for about two years.
Nothing like celebrating a month off like a Fran. 7:03. Redonculous.
mel you were my favorite part of the 2011 crossfit games. your fran that is.
My first time meeting Fran
My first wod, 12:55. I won't be able to move tomorrow!
4:45 NOT a PR.
3:40 is the PR.
Could you please send me your spreadsheet?
First ever Fran. Used 90 lb barbell
Pullups unbroken. Abysmal time on thrusters but form was good. Coming back from injuring both shoulders. First time with weight overhead and no pain in months.
Rx'd 2:42 new PR
Pr is (4.00)
Day 2 of 30 day paleo challenge
Jette, can you send my your spreadsheet...firstname.lastname@example.org...
6 minutes w/25 lb weighted vest..trying again in 1 month..goal is less than 5 in 30 days.
Took the last 10 days off. Feels great to be back in the gym at the start of the year.
9:45 as rx'd. Second set killed me, need to get back in the groove.
32/m/6'01/243 (added table muscle over holidays)
Thrusters as Rx'ed
85lb lat pull downs
# 68. Hi Jette, please could you send over a copy of your spread sheet, would be great to keep track of my WOD,s PR,s
#68. Hi Jette, here is my email for a copy of your spread sheet.
34/m/6'/205(love handles included)
12:10 w jumping pullups. Does that count as RX'd?
#68, please send me a copy also. email@example.com. Thank you.
as rx'd strict pull-ups
First time i've managed all pullups unbroken but still cannot even get through the 1st set of thrusters unbroken. Ah well keep working it!
Pull up 3x5
Push up 3x5
Back Extension 3x15
Time - 7.33.99
Notes: 75lbs Thruster
About 10 minutes, I am a dumbass, forgot a watch but as rx.
4.19 as Rx'd (pr)
1st and 3rd rounds unbroken. Probably would have been under 4 minutes if the 2nd round was unbroken.
Goal for next time would be to do all sets unbroken.
I felt about a: 9
Workout complete 1 hour after waking up.
No food in system except two cups of coffee.
Would you please send me a copy of your spreadsheet too, and thank you for your generosity!
Yesterday's WOD for me:
60 abmat situps (unanchored)
50 side to side 10# medicine ball (twisting
at waist while holding ball at chest level when crossing over)
40 KB swings (20#)
30 air squats
2 each 135# back squats
2 each 155# back squats PR!
1 each 165# back squats PR!
I actually didn't mean to go that heavy on the back squats but I added the weight up wrong (forgot to include the 45# bar in my addition). My husband said "Julie, you idiot, no wonder it feels heavier than it should, you're lifting 45# more than you think you are!" Oh well, all is good because it's 25# more than last time!
Shout out to my nephew Farley, from Crossfit Chesapeake. Thank you Farley for introducing me to CF and inviting me to the box back in April!
Mel, sweet Jeez you killed that! What an inspiration.
185 lb 21% bf M 46
About 15 min
Completed as Rx'ed.
Total time = 13:22
Fran: scaled to 65lbs.
as rx'd 10:30
All the lack of sleep has really affected my workout time. I need to catch up on sleep tonight.
Brycen: 5:11 (25#, 11years old)
2:15 as Rx'd. 25 second PR!
First WOD since 12/14 and it shows. Hardly any WOD's done in Nov and Dec.
Too many beers over the Holidays, damn you Fran.
Back from a break due to knee injury.
4:18 Rx'd PR
Fighting a severe head cold, imagine if I were feeling healthy! Still had to break pull-ups in half except for last set.
M/ 29 / 6'3"/ 205 LBS
#68: Jette, Please send me a copy also. firstname.lastname@example.org Thank you! Happy New Year everyone!
1st Fran! 8:07 after a week of glutton and no crossfit.
3:20 chest to bar. @ crossfit snohomish
Jette, can you send my your spreadsheet - thanks mate
It is what it is ...not what it was. :)
7:40 as rx'd
six months ago, my score was 15:35...
WOD as RX'd
Precious was 7:02...previous to that was 6:44
500 Meter row
8 Minute X Trainer
50 Weighted Sits
32 yom, 185 lbs
4:02 as rx'd
pr is 3:28
Week 2 back after 3 months off, as rx'd:
5:03 (PR by 1 min)
old pr 3:13
as rxd 3:10 PR by 17 seconds
Almost 2 minutes slower than last time in June but December was almost entirely without workouts.
Racked bar for thrusters (clean movement aggravating shoulder).
really thought i'd get a pr this time. 21/21 felt really good. body ran out of oxygen fast after that. once i dropped the bar at 5 on rd of 15 thrusters, i knew i wouldn't get a pr. fought oxygen depriv/energy depletion the rest of the way.
5:07----17 seconds slower than pr.
Should have noted...3:52 is a PR by 58 seconds
Pr by 45 sec felt weak & sloppy
broke PP 8 + 7
lungs not there today
Hey Jette, I sure could use a copy of your spreadsheet. I haven't gotten around to fixing one up yet.
5:47 subbed 45#DBs for the 95#BB.
very beat afterwards
Rx 9:17 First Ever Fran Attempt
10:38 as Rx'd
PR by 62 seconds. Still woefully slow.
45lb dumbbells but had to do assisted pushups...also added 1/2 mile run...22 min. Only done a few of these wod's but already starting to grt better on pull ups...hoping to be onto regular pull ups by end of feb.
done tues Jan 3...
5 Shoulder Pass Thrus
15 OHS (Broomstick)
10 Hip Ext
2x15sec Sampson Stretch
9:17 (8 unauth breaks)
Then did 40 Burpee Penalty (8 breaks x 5 burpees).
1 mile warm up@740, 5 pu, 65lb thrusters 0935
4.29, within 7s of a PR, whahooo. My met con is not at a peak, but in technique and hip mobility, I'm still getting finding ways to improve.
As Rx'd. 5:33
I always feel like my lungs are bleeding when I finish Fran. I even get a copper taste when I cough. I'm glad she doesn't come up very often.
As rx'd 5:27.
I can't get into the older WOD archives right now, but this is definitely a new PR.
Modified Fran due to left elbow injury.
80kg rope pull downs
6:06 felt absolutely horrible afterwards
Med ball used for low point of squat. Deeper than I normally go, and not so easy to find point once OH squats started.
CFWU x 2, Nellis Gym
12:47, previous 12:38
FRAN: done on 1/5/12,
3:45 Rx PR
You are evil! I had to scale this so I did not hurt myself. 12-9-6 is what I did with jumping and scaled weight... My performance made me sad but I did it. Finished with a 3 mile run.
Anyone offer tips for when days suck and you have no one to workout with???
Previous was 13 minutes after a break
Tonight after another break 12:49
Fisrt time attempting Fran. Rx'd in 3:46
First attempt Rx'd 3:46
First time attempting Fran, need to get better technique and durability i the pullups to increase time.
Completed in 3:48, this was my first attempt!
6:05 (new PR)
Previous PR = 6:04
First time Rx'd!
CFWU-3. From home. No HSPU 3rd. Superman. Burgener. Grasshopper.
Little disapp. Think I had pretty good time going into last round. Got lazy & put weight down after 6 on last round. Prob cost me PR. Always unbroken last round from now on!!!
Thrusters not too bad otherwise. Unbr w/some pauses 1st round. 9+6 2nd, 6+3 3rd. Good job sitting back at bottom & exploding onto toes at very top.
PU not bad - all unbr. Good job pushing through them at end.
1/9/10: 5:01 - PR
Have only done 30kg thrusters before...
40kg thrusters, 3:22
Got through the first round unbroken, and got through the next 11 thrusters. I took one more break in the final round after 5 thrusters. All pull ups unbroken.
My warm up was 86 double unders unbroken (pr)
2nd crossfit workout
firt time doing thrusters
strict chin ups due to recent torn bicep and broken arm (1st oct 2011)
7:28 Rx'ed - PR
shoulder and knee still sore
34 yo male
Started Crossfit Football to try and bring up the strength numbers. I also found the Russian Gymnastics Warm Up article in the CFJ, so I am doing this before the CFFB in hopes of increasing strength, mobility and improving on the skills involved.
1 rd CF WU
3x wgt pull up 25#
5x Kipping practice
2-3X MU Rows straight arm
Ring tuck or 1leg L-sit for 10s
3x Pike to HeS
1 rm PCL
Then every :30 for 8:00 complete
1 PCL 175#
5 Balls Slams @ 15# ball (heaviest I could find... I tried to slam an old bumper plate but it shattered on the first slam)
Then Fran as rx'd
7:11, :25 slower than last and no slurpee!
Rx'd 9:20 pr
Didn't feel like a pr, but looking back, my best time previously was 10 min flat.
Everything was unbroken except for the middle round of thrusters which went 9-6.
PU tecnique has become a lot faster, and that was probably the difference becasue there was stil plenty of resting and recovery between movements/sets.
Anyone ever do Fran beginning with pull-ups and then thrusters? Had huge brain fart today and began with the pull-ups. Got my ass handed to me and my time went up by 45 seconds.
My version of "Fran":
Pullups on rings
4:25 (barefoot, fwiw)
Rhonda 35/9 8:54
Aaron 65/11 602
Amy 35/9 608
Julie 35/9 602
Jill 65/11 6:02
Joni 35/10 5:07
Karen 45/9 541
Tami 35/10 4:37
Stacey 55/11 625
Teri 35/9 6:03
Sara 35/9 605
Kellie 35/10 630
Michon 55/10 447
Susan 35/9 4:46
Brenna 35/9 446
Haley 25/9.5 4:49
Chad 35/10 950
Holly 25/9 753
Cole 55/11 449
Ali 45/10 5:39
Ryan 45/11.5 607
Jeff 35/6 9:02
Kelly 15/9 557
RK 45lbs/reg 11:25
Robert 10lbs/ 10lbs sumos (15-9) 4:18
Mrs. Kroll 16lbs/16lbs sumos (21-9) 6:00
Mr. Kroll 10lbs/ 10lbs sumos (21-9) 2:50
Stephan 4:37 (15/15)
Meghan 5:05 (45/sb) pr
Emma 4:51 (55)
Sydni 5:48 (55)
Frankie 6:00 (35/sb) pr
Murley 5:05 (45)
Anita 6:57 (55/sb) pr
Renee 6:55 (35/sb)
Jay 3:05 (65) - 15-10-5
Jesse 4:56 (45) pr
Katie 5:05 (35/lg^)
Joe 6:22 (45) pr
Nick P 5:58 (75)
Hannah 5:30 (15/b)
Lynn 4:34 (35/j)
Ricky 4:50 (25/lg)
Ray 4:56 (15/j)
Christina 4:53 (25/sb) pr
Marian 4:53 (35/sg) pr
Weak ass effort, put the bar down knowing I should not, form was poor on thrusters, PU were easy.
Good news lots of folks came out to cheer for the other folks when I started early with the GC.
1/18/12 - 9.47 rxd. nuts thought i'd do better vs. prior times. Great workout. .
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.
Three rounds, 21-15- and 9 reps, for time of:
100 pound Thruster on EZ Bar
PR by 1 minute! First time I ever made it through the 21 pull-ups without breaking them up (no broken up thrusters). Broke the other pull-ups into sets of three; will hopefully limit them to sets of two next time.
Fran with a sinus infection- 6:19. Pr, I think.
7:33 as rx
On January 1, 2011 I did this in ~18-19min... Pretty good, I'd say.
06:01 as rx'd 05.02.12
was aiming sub 8 mins. really pleased to have cut pb by 2 mins.
CFWUx2 (very light PUs, no dips)
2:79 per round, love "Fran"
2:79 per round, love "Fran"