January 2, 2012

Monday 120102

"Fran"

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

Connor Martin 2:08, EJ 5:17 (age 10, 27lbs). Post time to comments.

Compare to 110614.

Games2011TeamMelFran_th.jpg

Enlarge image

Mel Ockerby.


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."
- Josh Billings

Posted by Pukie at January 2, 2012 5:00 PM
Comments

Bring on the suck!!

Comment #1 - Posted by: CAM at January 1, 2012 5:07 PM

Such a classic workout! A great way to start the new year.

Comment #2 - Posted by: Gar at January 1, 2012 5:13 PM

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!

Comment #3 - Posted by: Thompson/6'2"/195 at January 1, 2012 5:13 PM

@Thompson,

Same here, and I have Fran scheduled for the 3rd. God speed for your PR!

Comment #4 - Posted by: Gar at January 1, 2012 5:18 PM

Mel - unbelievable! I can't wait to see what you accomplish at the games in 2013!

Comment #5 - Posted by: Tracy at January 1, 2012 5:19 PM

A great way to start the year. I wish you all a year full of PR's

Comment #6 - Posted by: matt at January 1, 2012 5:25 PM

Hell ya, Mel! You rock and CFNE is so lucky to have you as our coach!

Comment #7 - Posted by: michelle m at January 1, 2012 5:28 PM

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.

Comment #8 - Posted by: bingo at January 1, 2012 5:30 PM

Hell ya, Mel! You rock! We are so lucky to have you at CFNE!

Comment #9 - Posted by: michelle at January 1, 2012 5:34 PM

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.

Comment #10 - Posted by: bingo at January 1, 2012 5:37 PM

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.

Comment #11 - Posted by: bobo at January 1, 2012 5:41 PM

Why do powerlifting shoes have a raised heel?
I thought it was ideal to have heel level with toes on lifts

Comment #12 - Posted by: Adam at January 1, 2012 5:42 PM

Mellies! You rock star! Awesome.

Comment #13 - Posted by: EC at January 1, 2012 5:47 PM

Newbie addendum:

There are 3 videos above of experienced CrossFitters doing "Fran". Worth a look.

Comment #14 - Posted by: bingo at January 1, 2012 5:50 PM

Know this is off topic and I love the methodology of crossfit, but this guy gets my vote for the ultimate athelete: Alex Honnold,

http://www.cbsnews.com/8301-504803_162-20114455-10391709/filming-mountain-climber-alex-honnold/

Semper Fi

Comment #15 - Posted by: bulldog at January 1, 2012 5:53 PM

Mel, I loved seeing this in person and it gets better with every viewing - goosebumps!!! You are an amazing athlete!

Comment #16 - Posted by: Susan S. at January 1, 2012 5:58 PM

Mel is just AWESOME!!!!!Amazing to watch!!!

Comment #17 - Posted by: Karen at January 1, 2012 5:59 PM

Thanks bingo. I love seeing your posts every january as well as sundays musings. I hope the noobs get something out of it

Comment #18 - Posted by: Mike D 28/6'/190 at January 1, 2012 6:21 PM

CrossFit Latrobe Day 1!
signed up our first 3 intros beginning January 2nd.

www.crossfitlatrobe.com

Comment #19 - Posted by: P. L. at January 1, 2012 6:32 PM

Mel...you complete me!

Comment #20 - Posted by: Denise Thomas at January 1, 2012 6:41 PM

@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'.

Comment #21 - Posted by: SWMBO at January 1, 2012 6:49 PM

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.

Comment #22 - Posted by: Joe at January 1, 2012 7:09 PM

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?

Comment #23 - Posted by: Ashley Howell at January 1, 2012 7:42 PM

Nice work, EJ!!

Comment #24 - Posted by: Andrea- CF Mom at January 1, 2012 8:16 PM

@24 abs comes from the kitchen not from the gym body!

Comment #25 - Posted by: matt at January 1, 2012 8:44 PM

I actually did this on saturday, PR'd as Rx w/ a time of 2:59

Comment #26 - Posted by: Tank at January 1, 2012 8:49 PM

I have a very disciplined diet plan. That's def not the problem. Thanks tho!

Comment #27 - Posted by: Ashley Howell at January 1, 2012 9:28 PM

C-
3:17

Comment #28 - Posted by: Jeff & Charity @ CF Snohomish at January 1, 2012 9:54 PM

#28, Ashley,

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.

Comment #29 - Posted by: Gar at January 1, 2012 10:33 PM

3:03 the infamous Fran has struck again...

Comment #30 - Posted by: anthony at January 1, 2012 10:45 PM

M/39/208
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!

Comment #31 - Posted by: anthony at January 1, 2012 11:27 PM

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! :)

Comment #32 - Posted by: Sarah (23/126/5'4") at January 1, 2012 11:55 PM

7:46

Comment #33 - Posted by: TomO/45/M/200 at January 2, 2012 1:25 AM

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.

Comment #34 - Posted by: Livy959 at January 2, 2012 1:29 AM

3:18
no drops or let go's just more time then necessary spent in the overhead position during the 15's.

Comment #35 - Posted by: charbs 26/m/185 at January 2, 2012 2:46 AM

M/31/220

5:40 Afghanistan good start to the New Year bring it on.

Comment #36 - Posted by: Bill at January 2, 2012 2:58 AM

7:40
(37.5kg thrusters)

Comment #37 - Posted by: DPL at January 2, 2012 3:05 AM

okay, that sucked!!!

first time RX`ed 12:40

M/36/1.83m/92kg

Comment #38 - Posted by: john_jaco at January 2, 2012 4:06 AM

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

Comment #39 - Posted by: j@y at January 2, 2012 4:06 AM

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?

Comment #40 - Posted by: P. Schmidt at January 2, 2012 4:10 AM

7:29

FOB Salerno

Comment #41 - Posted by: james.patrick [M/49/66"/135] at January 2, 2012 4:39 AM

Nate: m/29/5'7"/202
4:29 RX'D PR
Paula: f/28/5'2"/115
55# thrusters
5:10 PR

Comment #42 - Posted by: Nathan Strawderman at January 2, 2012 5:26 AM

Rx'd - 4:10

Comment #43 - Posted by: Townsend m/28/5'8"/140 at January 2, 2012 6:00 AM

4:57

Comment #44 - Posted by: Kg at January 2, 2012 6:07 AM

Great Job, EJ!!!!

Comment #45 - Posted by: Nicole Smith at January 2, 2012 6:07 AM

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.

Comment #46 - Posted by: bingo at January 2, 2012 6:13 AM

M/22/69"/170

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.

Comment #47 - Posted by: Hugh at January 2, 2012 6:15 AM

5:09 still hungover haha

Comment #48 - Posted by: Manny at January 2, 2012 6:15 AM

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.

Comment #49 - Posted by: John Webb at January 2, 2012 6:22 AM

First PR in 2012, I did it, in 2.59!

Comment #50 - Posted by: Jas Denmark at January 2, 2012 6:30 AM

7:44 rx

Comment #51 - Posted by: gb 44/m/71"/185# at January 2, 2012 6:34 AM

M/33/6'1"/193

2:53 Rx (Pr)

Afghanistan

Comment #52 - Posted by: Tim at January 2, 2012 6:40 AM

4:40 Rx


Hands are shredded from last workout. Struggled to hold onto pull-up bar.

Comment #53 - Posted by: Jerod at January 2, 2012 6:42 AM

F/38/5'/125
8:57
65 lbs

Comment #54 - Posted by: Wendy at January 2, 2012 7:09 AM

3rd date with Fran!
March 2011 - 5:58
July 2011 - 4:06
January 2012 - 3:35! PR! Great way to start the year.

Comment #55 - Posted by: Kurt M/38/190lb. at January 2, 2012 7:22 AM

M/36/5'6"/192

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)?

Comment #56 - Posted by: Bryan O at January 2, 2012 7:31 AM

@ bingo:
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.

Comment #57 - Posted by: P. Schmidt at January 2, 2012 7:40 AM

4:57

Comment #58 - Posted by: JuliAnn (F/43/5'6/148) at January 2, 2012 7:42 AM

TM 18
FOB Salerno

Dewey - 3:15
Whitaker - 11:00
Shade - 7:02

Comment #59 - Posted by: Shade at January 2, 2012 7:44 AM

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.

Comment #60 - Posted by: BIll M at January 2, 2012 8:08 AM

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.

Comment #61 - Posted by: David McKercher at January 2, 2012 8:29 AM

PR 3:52

Comment #62 - Posted by: Scottie Warren at January 2, 2012 8:33 AM

3:52 using a 115 lbs. thruster.

Comment #63 - Posted by: craig lawson at January 2, 2012 8:43 AM

5:40
did 7x7x7, 5x5x5, 3x3x3 to pace myself
Felt good

Comment #64 - Posted by: tlav30 at January 2, 2012 8:58 AM

5:07.
32 sec PR following 3 months of limited work while nursing a separated shoulder!

Comment #65 - Posted by: Ged at January 2, 2012 9:01 AM

3:41 PR!!!

Comment #66 - Posted by: Jetté 42/M/5'11"/170 at January 2, 2012 9:05 AM

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!

Comment #67 - Posted by: Jetté 42/M/5'11"/170 at January 2, 2012 9:16 AM

John Webb
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.

Comment #68 - Posted by: Jay at January 2, 2012 9:19 AM

11:03 Thruster 45kg

Comment #69 - Posted by: Arska at January 2, 2012 9:37 AM

It's Jan. 2nd and your prodigal son is back.

Comment #70 - Posted by: Fat Slice at January 2, 2012 9:39 AM

rx'd 3:30ish

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.

Comment #71 - Posted by: harry m/23/180 at January 2, 2012 9:41 AM

J - 8:08

A - 4:48

No excuses, just reality in the present.

Comment #72 - Posted by: Hatch at January 2, 2012 9:42 AM

F/45/6'1"/160
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!

Comment #73 - Posted by: Erika at January 2, 2012 9:47 AM

7:56

Comment #74 - Posted by: Arturo Ruiz at January 2, 2012 9:52 AM

M/34/5'9"/150

As rx'd

6:02 PR

Comment #75 - Posted by: Antun Karlovac at January 2, 2012 10:03 AM

M/28/6'1/220

@Rx'd
6:50... First time doing Fran. I feel a love hate relationship begining.

Comment #76 - Posted by: Dan the Man at January 2, 2012 10:03 AM

22:20

Still a Newbie but slowly getting there.

Comment #77 - Posted by: Joseph Masson at January 2, 2012 10:06 AM

4:18 rx'd. PR

Comment #78 - Posted by: Jeff A. at January 2, 2012 10:13 AM

As Rx 4:25

Hands still torn to shreds from last week.

Comment #79 - Posted by: britishfireman at January 2, 2012 10:13 AM

M/25/5'6"/165
As rx'd in 10:45. First time meeting Fran and she was really mean to me.

Comment #80 - Posted by: Joey at January 2, 2012 10:16 AM

30/M/74"/210

As rx'd

7:27 PR

Comment #81 - Posted by: LazyDay at January 2, 2012 10:17 AM

John Webb,

I like it, kipping push-ups. Touch the chest to the ground, then use the hips to swing the body upwards. -It actually works!

Comment #82 - Posted by: Gar at January 2, 2012 10:25 AM

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.

Comment #83 - Posted by: John at January 2, 2012 10:27 AM

45/M/5'9"
9:31 rx'd, PR

Comment #84 - Posted by: Jim Serpan at January 2, 2012 10:28 AM

3:01 (pr)
Trying to break 3 minutes...so close.

Comment #85 - Posted by: Caveman/m/5'9"/200/28 at January 2, 2012 10:32 AM

2:51 rx'd

M/28/5'11/185

Comment #86 - Posted by: Dave at January 2, 2012 10:38 AM

as RX'd 6:58 pull ups got me..They are my weakest workout

Comment #87 - Posted by: Rick at January 2, 2012 10:38 AM

First Fran. 7:29 85# thruster. Happy New Year.

Comment #88 - Posted by: Gabe at January 2, 2012 10:57 AM

5:22 as rx'd. This short WOD is always potent.

Comment #89 - Posted by: Kyle Bisceglie 45/m/5'10"/180 at January 2, 2012 11:02 AM

F/45 5:54 as rx'd

Comment #90 - Posted by: josey at January 2, 2012 11:06 AM

2:00
M/24/5'11" /210

Comment #91 - Posted by: Dancer at January 2, 2012 11:12 AM

3:23 Rx. So painful afterwards. Thanks

Comment #92 - Posted by: Sean Turner at January 2, 2012 11:31 AM

1st time doing the Fran and felt like my body was going to explode after the first set.

Completed in 9:38

Comment #93 - Posted by: adnews at January 2, 2012 11:31 AM

Jette - please email me your excel tracker. coryf16@gmail.com

Comment #94 - Posted by: ck at January 2, 2012 11:37 AM

Jette - please send me your excel tracker. coryf16@gmail.com

Comment #95 - Posted by: ck at January 2, 2012 11:39 AM

1st Fran

Rx: 11:38

Comment #96 - Posted by: Brad R M/31/6'4"/195 at January 2, 2012 11:39 AM

3:21 as rxd

33 second pr - good way to start the new year... lingering shoulder and back pain - not a good start.

Comment #97 - Posted by: aermio m/33/5'7"/148 at January 2, 2012 11:39 AM

6:35

Comment #98 - Posted by: Chase at January 2, 2012 11:41 AM

m/52/158
5:50 cold air still coughing

Comment #99 - Posted by: DAVID LINGLE at January 2, 2012 11:52 AM

Fran's a bitch....

8:48

Comment #100 - Posted by: Steve Muggridge at January 2, 2012 11:55 AM

Wow! First time I've ever tried "Fran"

4:42

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.

Comment #101 - Posted by: Dwayne m/23/6'4''/238 at January 2, 2012 12:01 PM

1st Fran


Rx'd 12 min. Sick with a cold had a really hard time breathing

Comment #102 - Posted by: Batman at January 2, 2012 12:06 PM

6'3"/ 193 /18 as required. 6:54

Comment #103 - Posted by: Brody at January 2, 2012 12:06 PM

4:21, with 75#

Comment #104 - Posted by: Kevin C.(M/52/5'11"/172) at January 2, 2012 12:17 PM

43/m/176cm/74kg

As rx'd

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.

Comment #105 - Posted by: Memuc at January 2, 2012 12:17 PM

3 rounds:

walking lunge, 100 ft.
50 squats
25 back ext.

9:00

Comment #106 - Posted by: Carole (F/53/5'6"/138) at January 2, 2012 12:18 PM

m/29/5'9"/185
First time "Fran"
3:03

Comment #107 - Posted by: Jesse at January 2, 2012 12:32 PM

2012-01-02: 4:58(1:44,2:10,1:03)
2011-06-14: 5:52
2011-01-05: 5:01
2010-09-09: 5:32
2010-05-25: 6:39
2010-01-09: 6:34 
2009-11-17: 6:13 
2009-10-11: 6:30 (90#)

Comment #108 - Posted by: gs at January 2, 2012 12:34 PM

As rx'd 15:55

First crossfit workout ever. Definitely need to work on my cardio.

Comment #109 - Posted by: Mitchell Williams at January 2, 2012 12:36 PM

M/29/5'9"/185
First time "Fran"
3 Months in and still loving it.
3:03

Comment #110 - Posted by: Jesse at January 2, 2012 12:36 PM

m/25/205

Rx'd: 6:45

Comment #111 - Posted by: Sassi at January 2, 2012 12:38 PM

50/M/180
Sub'd
85 lbs thruster
16:07

Comment #112 - Posted by: Ibzim at January 2, 2012 12:41 PM

M/34/5'7"/195

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.

Comment #113 - Posted by: Jason M at January 2, 2012 12:44 PM

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.

Comment #114 - Posted by: SB at January 2, 2012 12:50 PM

25/M/215/6'2"
as rx'd
5:29

Comment #115 - Posted by: dkorte at January 2, 2012 12:51 PM

4:24 PR chopping 35 seconds from June's version

Happy New Year!

Comment #116 - Posted by: TRN III at January 2, 2012 12:51 PM

25/M/215/6'2"
as rx'd
5:29

Comment #117 - Posted by: dkorte at January 2, 2012 12:52 PM

M/44/5'11"/190

10:30

Comment #118 - Posted by: nutfam at January 2, 2012 12:59 PM

F/41/5'4"/117
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.

Comment #119 - Posted by: Heather Szabo at January 2, 2012 12:59 PM

3m24s

Comment #120 - Posted by: dcestnik at January 2, 2012 1:09 PM

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.
Previous (9/11):
5:29 as rx'd, had to reset weight on bar mid-set, then get clamps between sets. Probably sub-5' without interruptions. PM, CG gym
Last time:
5:40, previous time 3:30 flat.
PM, WS gym/bumpers

Comment #121 - Posted by: Ajax at January 2, 2012 1:12 PM

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

Laura f/49/5'7/145

Comment #122 - Posted by: power-girl at January 2, 2012 1:42 PM

M/32/240/6'
Rx 5:16
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

Comment #123 - Posted by: Jared at January 2, 2012 1:47 PM

Great job "old girl"!

Comment #124 - Posted by: Carole (F/53/5'6"/138) at January 2, 2012 1:53 PM

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!

Comment #125 - Posted by: SheepDogPatriot at January 2, 2012 1:59 PM

M/30/225/6'2"

5:03 pr

jette can i get your excel spredsheet please.thanku
casimir_81@hotmail.com

FRAN........

Comment #126 - Posted by: cas at January 2, 2012 2:01 PM

m/17/6'0"/185lbs
13:55 pr
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

Comment #127 - Posted by: jack wallace at January 2, 2012 2:01 PM

F/25/5'4/145

5:13 (1st WOD ever)
Sub. 25lb curl bar for thrusters & pu from a lying down position

M/26/5'8/190

8:08 as rx'd

I finally convinced my Fiance to join me. Gotta get ready for our wedding in 6mos.

Comment #128 - Posted by: Gabe & Kristie at January 2, 2012 2:04 PM

1st Fran
M/42/178
sub 45lb
5.10
F/42/150
sub 18lb
Beg PU
10.40

Comment #129 - Posted by: Bob10456 at January 2, 2012 2:05 PM

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

Comment #130 - Posted by: James M/29/5'7"/155 at January 2, 2012 2:10 PM

3rd FRAN

M/19/169lbs

1st time: 8:46.
2nd time: 5:28.
3rd time: 4:53 PR!

Comment #131 - Posted by: Ahmad at January 2, 2012 2:13 PM

M/29/5'9 188lbs
2:35 as rx'd

Comment #132 - Posted by: derek washington at January 2, 2012 2:26 PM

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 :)

Comment #133 - Posted by: Jona at January 2, 2012 2:32 PM

First Fran as Rx'd = 9:49

Comment #134 - Posted by: Rich 34M/5'8"/216 at January 2, 2012 2:52 PM

M 51
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!

Comment #135 - Posted by: bobr at January 2, 2012 2:57 PM

rx 5:02

Comment #136 - Posted by: Rob Hole at January 2, 2012 2:57 PM

3:05 as req PR

Comment #137 - Posted by: Disco Steve at January 2, 2012 2:57 PM

4:54 new PR!

Comment #138 - Posted by: Edwards M/15/5'11/167 at January 2, 2012 3:22 PM

90 lbs.
10:35

Comment #139 - Posted by: Jason Crocker at January 2, 2012 3:28 PM

M/31/5'9"/173lbs

Started Crossfit Thanksgiving Day 2011.
Second time to do Fran...
12/15/11-------4:41
1/2/12---------3:18

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.

Comment #140 - Posted by: Lee P. at January 2, 2012 3:28 PM

4:57 as Rx (PR).

23 second improvement. Stoked to get sub 5 min!

Comment #141 - Posted by: Sheldon N (M/34/6'/183) at January 2, 2012 3:31 PM

5 minutes as rx

Comment #142 - Posted by: tylerdavidson at January 2, 2012 3:32 PM

8:25 Rx M/37/150#. Looking forward to getting better at thrusters in 2012.

Comment #143 - Posted by: CBS at January 2, 2012 3:35 PM

31/160/5'11"

First time Fran as RxD
13:07
That was tough! Mel is amazing!

Comment #144 - Posted by: Nate at January 2, 2012 3:39 PM

Rx 6:13

Happy New Year all. And welcome all the 'noobs'.

Comment #145 - Posted by: Caleb M/27/5'7"/165#s at January 2, 2012 3:47 PM

M/49/175

11:54, scaled to 55#, still found it very challenging. Need to get serious about crossfit this year.

Comment #146 - Posted by: gtm at January 2, 2012 3:49 PM

Still on the comeback trail from a back injury.

m/42/150/5'7"

Fran

Scaled to 65# thrusters

3:58

Comment #147 - Posted by: texinma at January 2, 2012 3:50 PM

5:57 subbed dumbbell thruster because shoulder hurts with bar thrusters.
anyone have any advice for shoulder pain with thrusters?

Comment #148 - Posted by: steve at January 2, 2012 3:51 PM

28/m/5'11"/185to190
6:18
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.

Comment #149 - Posted by: justaman - liberty, sc at January 2, 2012 3:56 PM

Jette- another request for your spreadsheet. I have my own, but it's not searchable.

Thanks in advance,

Brianhud@hotmail.com

Comment #150 - Posted by: Huddy at January 2, 2012 4:00 PM

Was sick + first time FRAN

12min

Comment #151 - Posted by: Batman at January 2, 2012 4:02 PM

10:32
I need to work harder

Comment #152 - Posted by: SupremeAllah at January 2, 2012 4:07 PM

M/26/5'10"/185

Rx'd 2:42 new PR

Comment #153 - Posted by: Jason Lavoie at January 2, 2012 4:08 PM

8:55

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.

Comment #154 - Posted by: Alton 32yo/5'11"/175lbs at January 2, 2012 4:10 PM

M/29/5'9"/185
3 months into Crossfit
First time "Fran"
As RX'D 3:03

Comment #155 - Posted by: Jesse at January 2, 2012 4:10 PM

max # of 95# barbell thrusters 14 rest 12 rest 11
21,15,9 pu

Comment #156 - Posted by: ccraft at January 2, 2012 4:12 PM

M/29/5'9"/185
3 months into Crossfit
First time "Fran"
As RX'D 3:03

Comment #157 - Posted by: Jesse at January 2, 2012 4:15 PM

2:15 as rx'd. PR by 2 seconds.

Comment #158 - Posted by: BP/36/5'11"/210 at January 2, 2012 4:16 PM

m/39/6/190
As Rx'd
5:30 (PR by 1:17 min)

f/30/501/140
As Rx'd (75#)
7:35 (PR by 2:52 min)

Comment #159 - Posted by: Jeremy A. Olive at January 2, 2012 4:17 PM

Jette - if you wouldn't mind, I'd really appreciate a copy of your spreadsheet. My email is dassau@bellsouth.net. 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.

Comment #160 - Posted by: Terra at January 2, 2012 4:17 PM

m/23/6'4"/238 First fran!

4:42

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

21-15-9

Comment #161 - Posted by: Dwayne at January 2, 2012 4:38 PM

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

Comment #162 - Posted by: Sesoku at January 2, 2012 4:44 PM

5:15
75# thruster

last time was 6:47 with 65# thruster

Comment #163 - Posted by: georgecole3 at January 2, 2012 4:48 PM

sean 9.46 as Rx'd
lorie 17.46 45# bar/jumping pullups

Comment #164 - Posted by: sean snyder at January 2, 2012 4:48 PM

I knew this wod was coming!
Scaled to 55 lbs
Jumping pull ups
4:46

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

Comment #165 - Posted by: Angiestone 50f/115/53" at January 2, 2012 4:49 PM

8:18 vs
10:10 w/ new pull up bar 6/15/11
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

1k run wu 4:39. abmat x 18 after.

m/55/5'10"/170

Comment #166 - Posted by: kevin o at January 2, 2012 4:59 PM

Rx'd - 3:35

Comment #167 - Posted by: barto at January 2, 2012 5:05 PM

Thanks Bingo!

F/27/120/5'2"

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!

Comment #168 - Posted by: Megan at January 2, 2012 5:05 PM

Hello Jette,

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

bryanomeara18@gmail.com

Comment #169 - Posted by: Bryan O at January 2, 2012 5:06 PM

M/44/5'11"/189lbs

Been crossfitting 7months,
First time trying Fran.
RX 18:54 gotta start somewhere I suppose...

Comment #170 - Posted by: J.B. Theard at January 2, 2012 5:07 PM

2:15 as rx'd. PR by 2 seconds.

Comment #171 - Posted by: BP/36/5'11"/210 at January 2, 2012 5:08 PM

A week's worth of flu= 10:49 for today. Not pleased with time, but pleased I lived through this one...still struggling.

65 lbs.

Comment #172 - Posted by: thinlizzie at January 2, 2012 5:29 PM

4:44

Jessica - 4:20 (PR)

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

Comment #173 - Posted by: B. Rhaly at January 2, 2012 5:32 PM

DND
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
M/54/6’/205

Comment #174 - Posted by: Pete In Sun City at January 2, 2012 5:38 PM

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, sebastiandenison@hotmail.com, thank you!

Comment #175 - Posted by: sebastian m/43/180/6'2" at January 2, 2012 5:47 PM

kipping/jumping pull-ups 10/11, 5/10, 0/9
usual equipment not available, jumping singles from foam mat
21:30

Comment #176 - Posted by: David Burns at January 2, 2012 5:50 PM

3:35 as rx'd

Comment #177 - Posted by: Jason M. 32m/5'8"/170 at January 2, 2012 5:54 PM

4:45, best time in a couple years. PR is 3:47. Done on my first day back to st. 3, felt great.

Comment #178 - Posted by: ScottMacArthur at January 2, 2012 5:56 PM

I'm inbetween gyms so 260 on cable lat pulldown and butterfly chest as subs 10 mins

Comment #179 - Posted by: MDT at January 2, 2012 6:08 PM

Jette, please send me your excel sheet. Trying to get serious about crossfit. I have been off and on for about two years.

jharry15@yahoo.com

Comment #180 - Posted by: Josh Harrison at January 2, 2012 6:23 PM

Nothing like celebrating a month off like a Fran. 7:03. Redonculous.

Comment #181 - Posted by: Xman at January 2, 2012 6:27 PM

mel you were my favorite part of the 2011 crossfit games. your fran that is.

Comment #182 - Posted by: lei at January 2, 2012 6:46 PM

F/32/5''2"/ 128
My first time meeting Fran
6:02 rx

Comment #183 - Posted by: Kat at January 2, 2012 6:59 PM

My first wod, 12:55. I won't be able to move tomorrow!

m/5'7"/175

Comment #184 - Posted by: redbird103 at January 2, 2012 7:10 PM

as rx'd

4:45 NOT a PR.

3:40 is the PR.

Comment #185 - Posted by: ferb44 190# at January 2, 2012 7:19 PM

Jette,

Could you please send me your spreadsheet?

Thanks!

sydsterr@yahoo.com

Comment #186 - Posted by: Joe at January 2, 2012 7:28 PM

M/17/6'0"/169
4:04

Comment #187 - Posted by: Samuel at January 2, 2012 7:29 PM

M/6'0/188

First ever Fran. Used 90 lb barbell
14:59

Comment #188 - Posted by: Getupndown at January 2, 2012 7:34 PM

m/6'2"/182/29

8:32 rx'ed

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.

Comment #189 - Posted by: Thomas at January 2, 2012 8:16 PM

M/26/5'10"/185

Rx'd 2:42 new PR

Comment #190 - Posted by: Jason Lavoie at January 2, 2012 8:27 PM

6.55
Pr is (4.00)
Day 2 of 30 day paleo challenge

Comment #191 - Posted by: Jonblaze at January 2, 2012 8:44 PM

Jette, can you send my your spreadsheet...fduru13@yahoo.com...

6 minutes w/25 lb weighted vest..trying again in 1 month..goal is less than 5 in 30 days.

Comment #192 - Posted by: Frank at January 2, 2012 8:54 PM

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.

Comment #193 - Posted by: Abhi at January 2, 2012 9:28 PM

32/m/6'01/243 (added table muscle over holidays)
Thrusters as Rx'ed
85lb lat pull downs
7:36......Yikes!!!!

Comment #194 - Posted by: Jase H at January 2, 2012 9:54 PM

# 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

Kind regards
Steve

Comment #195 - Posted by: Steve at January 2, 2012 11:34 PM

#68. Hi Jette, here is my email for a copy of your spread sheet.
Steve.rees36@ntlworld.com

Thanks
Steve

Comment #196 - Posted by: Steve at January 2, 2012 11:36 PM

34/m/6'/205(love handles included)
12:10 w jumping pullups. Does that count as RX'd?

Comment #197 - Posted by: Eddie at January 2, 2012 11:55 PM

#68, please send me a copy also. eyurus@yahoo.com. Thank you.

Comment #198 - Posted by: Eddie at January 2, 2012 11:57 PM

M/30/195lbs
as rx'd strict pull-ups

3:04

Comment #199 - Posted by: adam angrisanio at January 3, 2012 2:24 AM

M/36/165

5:30 PR

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!

Comment #200 - Posted by: Rab Paterson at January 3, 2012 3:16 AM

M/27/150lbs

68lb thrusters

11:05

Comment #201 - Posted by: Irishscuba84 at January 3, 2012 4:00 AM

Warm up
Pull up 3x5
Dip 3x5
Squat 3x5
Crunch 3x45
Push up 3x5
Back Extension 3x15
Time - 7.33.99
Notes: 75lbs Thruster

Comment #202 - Posted by: AB at January 3, 2012 4:04 AM

About 10 minutes, I am a dumbass, forgot a watch but as rx.

Comment #203 - Posted by: gpdjmac1 at January 3, 2012 5:23 AM

7:26 @65lbs.. not a PR

Comment #204 - Posted by: brittk at January 3, 2012 5:34 AM

F/41/5'6"/145

65#

9:12

Comment #205 - Posted by: mom to five at January 3, 2012 6:01 AM

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.

22/m/5'11"/169

Comment #206 - Posted by: Logan S at January 3, 2012 6:10 AM

Jette,

Would you please send me a copy of your spreadsheet too, and thank you for your generosity!
email: jacobsfloorcvgs@windstream.net

47yo/F/175#

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!
Love you!

Comment #207 - Posted by: Julie J. at January 3, 2012 6:33 AM

Mel, sweet Jeez you killed that! What an inspiration.

Comment #208 - Posted by: john at January 3, 2012 6:37 AM

8:53 (+ 4 s. over last)

Comment #209 - Posted by: Sinal M/32/5'9"/230lbs at January 3, 2012 6:38 AM

185 lb 21% bf M 46

About 15 min

Comment #210 - Posted by: Storm at January 3, 2012 7:12 AM

8:16

Comment #211 - Posted by: JFA at January 3, 2012 7:35 AM

Completed as Rx'ed.

Total time = 13:22

Comment #212 - Posted by: fosterww98 at January 3, 2012 7:48 AM

Fran: scaled to 65lbs.

6:51

Comment #213 - Posted by: John Davis at January 3, 2012 7:50 AM

M/32/173/5'7
as rx'd 10:30
All the lack of sleep has really affected my workout time. I need to catch up on sleep tonight.

Comment #214 - Posted by: Mark S. at January 3, 2012 7:55 AM

Paul: 2:28
Jen: 2:40
Gunnar: 2:28
Nick: 3:24
Harold: 4:22
Matt: 6:41
Chris: 7:11
Jamie: 9:35
Brycen: 5:11 (25#, 11years old)

Comment #215 - Posted by: jenniferw at January 3, 2012 8:31 AM

2:15 as Rx'd. 25 second PR!

Comment #216 - Posted by: AndrewM at January 3, 2012 9:58 AM

1/2...24:07...159/176
First WOD since 12/14 and it shows. Hardly any WOD's done in Nov and Dec.

Comment #217 - Posted by: Mike Scott M/45/5'10"/195 at January 3, 2012 10:34 AM

As RX'ed:

4:02

Too many beers over the Holidays, damn you Fran.

Comment #218 - Posted by: JC/M/163/68/M at January 3, 2012 11:06 AM

11:49
Back from a break due to knee injury.

Comment #219 - Posted by: ryman at January 3, 2012 11:18 AM

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.

Comment #220 - Posted by: JK m/28/215/5'10 at January 3, 2012 11:19 AM

M/ 29 / 6'3"/ 205 LBS

As RX'd
14:15

Comment #221 - Posted by: Chad at January 3, 2012 12:03 PM

5:44
as rxd

Comment #222 - Posted by: Matthew m/31/175/6'2" at January 3, 2012 12:37 PM

3:22 PR

Comment #223 - Posted by: Rhys Green at January 3, 2012 12:55 PM

#68: Jette, Please send me a copy also. luv2wrkout@mac.com Thank you! Happy New Year everyone!

Comment #224 - Posted by: DMS at January 3, 2012 1:08 PM

M/33/5'8"/180 lbs

1st Fran! 8:07 after a week of glutton and no crossfit.

Comment #225 - Posted by: Sid M. at January 3, 2012 1:37 PM

3:20 chest to bar. @ crossfit snohomish

Comment #226 - Posted by: JDisch at January 3, 2012 2:11 PM

Jette, can you send my your spreadsheet - thanks mate

thepumper10@hotmail.com

Comment #227 - Posted by: DPL at January 3, 2012 3:01 PM

7:17 PR

Comment #228 - Posted by: Brett C. m/30/6'0"/170lbs. at January 3, 2012 3:28 PM

10:32

Comment #229 - Posted by: myles456 at January 3, 2012 3:28 PM

3:24 as rx'd

Comment #230 - Posted by: nick at January 3, 2012 4:39 PM

8:39 -Rx

It is what it is ...not what it was. :)

Comment #231 - Posted by: Gar at January 3, 2012 5:06 PM

45# Dumbbells

5:10

Comment #232 - Posted by: TJO 44/190+ at January 3, 2012 5:15 PM

7:40 as rx'd

six months ago, my score was 15:35...

Comment #233 - Posted by: Saam at January 3, 2012 5:21 PM

WOD as RX'd
6:43
Precious was 7:02...previous to that was 6:44
Good Workout
Then
500 Meter row
8 Minute X Trainer
50 Weighted Sits
25 PushUps

Comment #234 - Posted by: dyagg at January 3, 2012 6:19 PM

32 yom, 185 lbs


4:02 as rx'd

pr is 3:28

Comment #235 - Posted by: Jeff Weltmer at January 3, 2012 6:26 PM

Week 2 back after 3 months off, as rx'd:

9:25

Comment #236 - Posted by: dsm19 M / 33 / 6'0 / 210 at January 3, 2012 7:40 PM

M/190/37/6'2"

5:03 (PR by 1 min)

Comment #237 - Posted by: Chad Bakken at January 3, 2012 8:49 PM

42/m/185
as rx'd

3:11 PR!!
old pr 3:13

Comment #238 - Posted by: JackM at January 3, 2012 9:13 PM

as rxd 3:10 PR by 17 seconds

Comment #239 - Posted by: Chewuchjeff m38/5'9"/185 at January 3, 2012 9:31 PM

75lbs. 9:30

Almost 2 minutes slower than last time in June but December was almost entirely without workouts.

Comment #240 - Posted by: brett_from_wylie at January 4, 2012 6:09 AM

Racked bar for thrusters (clean movement aggravating shoulder).

8.04

Comment #241 - Posted by: Scratchy at January 4, 2012 6:21 AM

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.

Comment #242 - Posted by: mtvet at January 4, 2012 7:14 AM

3:52 Rx'd

Comment #243 - Posted by: marco M/34/5'8"/175 at January 4, 2012 8:23 AM

Should have noted...3:52 is a PR by 58 seconds

Comment #244 - Posted by: marco M/34/5'8"/175 at January 4, 2012 8:25 AM

7:11 rxd
Pr by 45 sec felt weak & sloppy

Comment #245 - Posted by: johnh m/43/210 at January 4, 2012 8:52 AM

as rx'd
5:00(4:07 PR)
unbroken pullups
broke PP 8 + 7
lungs not there today

Comment #246 - Posted by: Bells at January 4, 2012 9:05 AM

3:41 Rx
pr by 1:05

Comment #247 - Posted by: Jordan Seppala M/5'8"/18/155 at January 4, 2012 1:24 PM

Hey Jette, I sure could use a copy of your spreadsheet. I haven't gotten around to fixing one up yet.

svenbanan@hotmail.com

Comment #248 - Posted by: sven at January 4, 2012 2:46 PM

3:20 Rx

Comment #249 - Posted by: Ryan Leake at January 4, 2012 3:01 PM

3:21 Rx

Comment #250 - Posted by: Ryan Leake at January 4, 2012 3:02 PM

4.09 Rx
pr by 1.48

Comment #251 - Posted by: Scotty at January 4, 2012 3:10 PM

5:47 subbed 45#DBs for the 95#BB.

Comment #252 - Posted by: mlt at January 4, 2012 5:00 PM

First Fran

5:55

very beat afterwards

Comment #253 - Posted by: mslo25 m/31/5'10"/160 at January 4, 2012 5:38 PM

m/22/5'6"/153

Rx 9:17 First Ever Fran Attempt

Comment #254 - Posted by: Gaelan Trombley at January 4, 2012 6:56 PM

10:38 as Rx'd

PR by 62 seconds. Still woefully slow.

Comment #255 - Posted by: Brian R 49/6'2/184 at January 4, 2012 7:15 PM

5:30 PR

Comment #256 - Posted by: Dylan Fyfe 37/m/6"/170 at January 4, 2012 11:04 PM

7:34 rx'd PR

Comment #257 - Posted by: tscottmajor m/33/5'11/175 at January 5, 2012 4:36 AM

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.

Comment #258 - Posted by: Heels1krl at January 5, 2012 8:40 AM

done tues Jan 3...

M/36/195/6'3"

Warmup:
800m run
3 rnds:
5 Shoulder Pass Thrus
15 OHS (Broomstick)
5 Pullups
10 Pushups
10 Situps
10 Hip Ext
2x15sec Sampson Stretch

Fran rx'd
9:17 (8 unauth breaks)

Then did 40 Burpee Penalty (8 breaks x 5 burpees).

Comment #259 - Posted by: Lars at January 5, 2012 9:23 AM

6:07

Comment #260 - Posted by: cort at January 5, 2012 10:24 AM

1 mile warm up@740, 5 pu, 65lb thrusters 0935

Comment #261 - Posted by: Ulysses137 at January 5, 2012 12:21 PM

17 minutes (second WOD)

Comment #262 - Posted by: Jbone1988 at January 5, 2012 1:17 PM

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.

Comment #263 - Posted by: Apolloswabbie 74 200 47yoa at January 5, 2012 4:26 PM

8:12

Comment #264 - Posted by: Manchild at January 5, 2012 5:57 PM

5:01

Comment #265 - Posted by: Joe Quintana at January 5, 2012 6:38 PM

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.

Comment #266 - Posted by: Tim_49_5-11_200 at January 5, 2012 8:41 PM

Birthday Fran - 5:02

Comment #267 - Posted by: Rick M at January 6, 2012 1:03 AM

As rx'd 5:27.

I can't get into the older WOD archives right now, but this is definitely a new PR.

Comment #268 - Posted by: DanEOD at January 6, 2012 10:11 AM

Modified Fran due to left elbow injury.
21-15-9
80kg rope pull downs
95# thruster
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.

Comment #269 - Posted by: Franklin Bukoski at January 6, 2012 2:06 PM

CFWU x 2, Nellis Gym

As Rx'd
12:47, previous 12:38

Comment #270 - Posted by: F15E_WSO/M/49/72"/180 at January 6, 2012 4:23 PM

FRAN: done on 1/5/12,

3:45 Rx PR

m/35/5'10"/190

Comment #271 - Posted by: dave at January 6, 2012 6:55 PM

Dear Fran:

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???

Comment #272 - Posted by: Adda F/30/5'9"/160 at January 6, 2012 9:02 PM

8:19

Comment #273 - Posted by: tjmah/46/220 at January 7, 2012 7:35 AM

PR 8:09

Previous was 13 minutes after a break

Tonight after another break 12:49

Comment #274 - Posted by: Cleveland at January 7, 2012 8:55 AM

M/5'11"/208/29

Fisrt time attempting Fran. Rx'd in 3:46

Afghanistan

Comment #275 - Posted by: Curtis at January 7, 2012 10:01 AM

M/5'11"/208/29

First attempt Rx'd 3:46

Afghanistan

Comment #276 - Posted by: Curtis at January 7, 2012 10:02 AM

First Fran

As Rx: 6:50

Comment #277 - Posted by: Aframe at January 7, 2012 10:45 PM

Male/29/184cm/78kg

5:27

First time attempting Fran, need to get better technique and durability i the pullups to increase time.

/Johnny

Comment #278 - Posted by: JohnnyRoxxter at January 8, 2012 6:29 AM

Completed in 3:48, this was my first attempt!

Comment #279 - Posted by: Chris Rountree at January 8, 2012 10:10 AM

As Rx'd.
6:05 (new PR)


Mrs. Miyagi
11:05
Previous PR = 6:04

Comment #280 - Posted by: Miyagi m/31/170.2# at January 8, 2012 12:15 PM

First time Rx'd!
7:05.
Pain....

Comment #281 - Posted by: Montana03 at January 8, 2012 1:56 PM

m/38/5'9/180
CFWU-3. From home. No HSPU 3rd. Superman. Burgener. Grasshopper.
4:52
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.
6/14/11:4:48-PR!
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 #282 - Posted by: jrm at January 8, 2012 6:05 PM

Male/26/180cm/81kg

Have only done 30kg thrusters before...

40kg thrusters, 3:22

Comment #283 - Posted by: Petter at January 8, 2012 10:24 PM

3:44 (pr)
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)

Comment #284 - Posted by: Mik at January 9, 2012 12:00 AM

Male 41/180cm/80kg
6.55
2nd crossfit workout
firt time doing thrusters
strict chin ups due to recent torn bicep and broken arm (1st oct 2011)

Comment #285 - Posted by: david mclaughlin at January 9, 2012 12:05 AM

7:28 Rx'ed - PR
M/40/175#/6'

Comment #286 - Posted by: Ari S at January 9, 2012 5:29 PM

6:21 rx

3 seconds slower

Comment #287 - Posted by: Raph at January 9, 2012 5:44 PM

8:50

Comment #288 - Posted by: Crossfit Chris at January 9, 2012 5:57 PM

3:31

Comment #289 - Posted by: MikeyPaul/m/30/170/5'8" at January 9, 2012 7:30 PM

5.58 rx'd

Comment #290 - Posted by: Faleep at January 10, 2012 2:00 PM

9:25 boo

shoulder and knee still sore

Comment #291 - Posted by: squirrel at January 11, 2012 10:25 AM

34 yo male
125lbs
65lbs
4:36

Comment #292 - Posted by: Jon Gray at January 12, 2012 12:23 PM

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.


1/13/12

Warm Up:
1 rd CF WU

5 rds:
3x wgt pull up 25#
5x Kipping practice
2-3X MU Rows straight arm
Rest :30

3 rds:
Ring tuck or 1leg L-sit for 10s
3x Pike to HeS

1 rm PCL
95,135/165,195,215,225,235,245 (f)

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
3:39

Comment #293 - Posted by: JoeR at January 13, 2012 4:42 AM

01/11/2011

9:08

Comment #294 - Posted by: TommyKrackCorn at January 13, 2012 6:35 AM

51/m/190

7:11, :25 slower than last and no slurpee!

Comment #295 - Posted by: denob at January 13, 2012 8:00 AM

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.

Comment #296 - Posted by: clark at January 13, 2012 9:00 AM

7:52

Comment #297 - Posted by: PaulDiane at January 13, 2012 10:09 AM

M/46/220/74
Scaled: 15-12-9
Jumping pullups
5:33

Comment #298 - Posted by: Gerry L at January 13, 2012 4:10 PM

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.

Comment #299 - Posted by: OTown at January 13, 2012 8:20 PM

2:57

Comment #300 - Posted by: Pacers at January 13, 2012 9:00 PM

"Fran" 6:43

Comment #301 - Posted by: LaZZi at January 14, 2012 5:23 AM

M/42/5'8"/172

My version of "Fran":
21-15-9
85lb Thruster
Pullups on rings
4:25 (barefoot, fwiw)

Comment #302 - Posted by: Jon at January 14, 2012 8:11 AM

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

Comment #303 - Posted by: Bells at January 16, 2012 5:05 AM

5:25

Comment #304 - Posted by: fathertyme 33/m/6'/170# at January 16, 2012 6:58 PM

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)

Comment #305 - Posted by: BFCC at January 17, 2012 7:13 PM

Christina 4:53 (25/sb) pr
Marian 4:53 (35/sg) pr

Comment #306 - Posted by: BFCC at January 17, 2012 7:24 PM

m/40/190/5-10

FRAN
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.

Comment #307 - Posted by: Matt A at January 18, 2012 6:35 AM


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.

Comment #308 - Posted by: JonNYC - 43/M/170/5'11" xfit since 6/08 at January 18, 2012 9:16 AM

Three rounds, 21-15- and 9 reps, for time of:
100 pound Thruster on EZ Bar
Pull-ups

3:31

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.

M/27/5'11''/195

Comment #309 - Posted by: Kent at January 18, 2012 1:06 PM

As Rx'd: 5:11

Comment #310 - Posted by: Dennis M/28/6'0/185 at January 19, 2012 3:53 AM

first time as Rx´d 7:55

Comment #311 - Posted by: Phoenix-Germany at January 19, 2012 12:19 PM

Fran with a sinus infection- 6:19. Pr, I think.

Comment #312 - Posted by: Matt Johnson (m/31/6'3"/215) at January 19, 2012 1:34 PM

7:33 as rx

On January 1, 2011 I did this in ~18-19min... Pretty good, I'd say.

Comment #313 - Posted by: SF at January 26, 2012 4:15 PM

06:01 as rx'd 05.02.12

was aiming sub 8 mins. really pleased to have cut pb by 2 mins.

09:36 18.06.11
08:00 24.01.11
13:16 09.09.10

Comment #314 - Posted by: zenoperegrinus at February 5, 2012 12:32 PM

CFWUx2 (very light PUs, no dips)
4:55 (+0:10)

Comment #315 - Posted by: Doug at June 19, 2012 10:38 AM

M/30/215

6:21 as rx

Comment #316 - Posted by: CY at July 19, 2012 10:24 AM

13:02 as rx'd

Comment #317 - Posted by: Charles Jennings at August 8, 2012 5:11 AM

6:10 as rx'd

Comment #318 - Posted by: JFA/175# at September 21, 2012 8:56 PM

2:35(pr)

Comment #319 - Posted by: Kevin Worth 190/6'/41 at November 6, 2012 1:14 PM

3:13

Comment #320 - Posted by: MikeyPaul - 31/m/170 at December 1, 2012 11:07 AM

2:79 per round, love "Fran"

Comment #321 - Posted by: Pdubbs at January 3, 2013 6:39 PM

2:79 per round, love "Fran"

Comment #322 - Posted by: Pdubbs at January 3, 2013 6:40 PM
Post a comment






Remember personal info?