July 18, 2012

Wednesday 120718

"Fran"

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

Post time to comments.

Compare to 120102.

Games2012_RichFroning_TrackTriplet_th.jpeg

Enlarge image

Rich Froning and Matt Chan, Track Triplet Event


The Affiliate Cup Champions, Ute CrossFit - video [wmv] [mov] [HD mov]


WOD Demo at The CrossFit Experience, with Kelly Starrett - video [wmv] [mov] [HD mov]

Women's "Fran" Event at the 2012 Reebok CrossFit Games - video [wmv] [mov] [HD mov]


"Errors of opinion may be tolerated where reason is left free to combat it."
-Thomas Jefferson

Posted by Pukie at July 18, 2012 5:00 PM
Comments

Did this Sunday, 3:40...gonna give it another shot tomorrow

Comment #1 - Posted by: Chad at July 17, 2012 5:15 PM

Whoop!

Comment #2 - Posted by: james.patrick [M/50/66"/135] at July 17, 2012 5:25 PM

5:15

Comment #3 - Posted by: Paul Daniel m/28/6'2/200 at July 17, 2012 5:37 PM

Crossfit for 2 1/2 months. This is my first Fran. Kinda figured it was coming after we got Elizbeth then Isabel. Wonder how I will do?

Comment #4 - Posted by: Todd H at July 17, 2012 5:43 PM

RX'd 3:27 new pr, previous was 4:20.

Comment #5 - Posted by: Matt at July 17, 2012 6:00 PM

I'm confused on the wording. It says 3 rounds. Is that 21-15-9 three times?

Comment #6 - Posted by: K'sMom at July 17, 2012 6:26 PM

^^

3 rounds,
1st 21 reps
2nd 15
3rd 9

Comment #7 - Posted by: Davo at July 17, 2012 6:37 PM

Thanks, Davo. I thought so but was reading too much into it.

Comment #8 - Posted by: K'sMom at July 17, 2012 6:43 PM

Thanks for clarifying that! I was like man... Another scaled workout over here!

Comment #9 - Posted by: Briana at July 17, 2012 6:54 PM

8:06

Comment #10 - Posted by: Chrissy/31/f/4'11"/105 at July 17, 2012 7:10 PM

The 2:50 Fran in the video is Rich Fronings cousin-Nice job Darren!

Comment #11 - Posted by: toomuchtimeonmyhands at July 17, 2012 7:12 PM

Thank you crossfit for getting the internet coverage right this year!! what an awesome show!!

Comment #12 - Posted by: kent at July 17, 2012 7:47 PM

Thanks Davo! I was thinking the same as K'sMom!!

Comment #13 - Posted by: TS at July 17, 2012 7:57 PM

I wonder how many people do 45 extra reps because they can't figure out what a comma means?

Comment #14 - Posted by: Kg at July 17, 2012 8:38 PM

Wouldn't that be 168 extra reps?...ouch that would hurt...

Comment #15 - Posted by: Ape teach at July 17, 2012 8:51 PM

Wow. First week transitioning from bodybuilding to crossfit. I spend more time trying to catch my breath than lifting! 16:00 with strict pullups..Fml

Comment #16 - Posted by: Jake00Si at July 17, 2012 8:55 PM

Time: 2.51 Rx

Comment #17 - Posted by: Christoffer Bierich at July 17, 2012 9:02 PM

8:14 Not bad for first time in two years

Comment #18 - Posted by: Rick D at July 17, 2012 10:00 PM

@ #16 -

Most, if not all, crossfit work-outs will use kipping pull-ups and not strict pull-ups unless specifically stated. It makes quite a bit of difference when you are doing things for time.

Comment #19 - Posted by: Will E. at July 17, 2012 10:28 PM

If it doesn't specify kipping vs. strict pullups, which one should I do?

It's kind of a moot point, since I need to do assisted pullups anyway, but I'm wondering what I should be working toward.

Comment #20 - Posted by: Brynn at July 17, 2012 11:46 PM

Brynn, if it doesn't specify the pull-ups, then you can use the kipping/butterfly pull-up without having to call it a scaled WoD

Comment #21 - Posted by: F.M at July 18, 2012 12:04 AM

Games workout! This is gonna hurt

Comment #22 - Posted by: Chris at July 18, 2012 12:23 AM

5:24
first time ever i did an WOD. had to do it in a regular GYM (no crossfitboxes in germnay...), walking from the barebell to the pullupbar each time. People now think i´m a lunatic even more ;)

Comment #23 - Posted by: Marius at July 18, 2012 12:44 AM

44/m/176cm/72kg

As rx'd

4:21 PR (last time 4:29 PR, before 4:51 PR)

21-21
10/5-15
6/3-9

Did everything right today: slept well, warmed up well, opened up my shoulders with a lacross ball. Like last time, thrusters fell completely apart in round 2, almost lost balance. I need to improve my max thruster. Unbroken butterfly pull-ups no problem.

Don't be afraid to break things up a little before form becomes to bad like I did today on the thrusters. Still allows for a good time if you're back at the bar quickly.

Smile and enjoy!

Comment #24 - Posted by: Memuc at July 18, 2012 12:56 AM

7:41

Comment #25 - Posted by: TomO/45/M/200 at July 18, 2012 1:16 AM

8:56

Comment #26 - Posted by: JBweezie at July 18, 2012 1:39 AM

5:51 rx

Comment #27 - Posted by: gb 45/m/71"/185# at July 18, 2012 2:53 AM

4:18 PR by .21!

Comment #28 - Posted by: ART/M/43/5'5"/145 at July 18, 2012 3:53 AM

First WOD ever, scaled pull ups back to 3/4 bw. 12:40.

Comment #29 - Posted by: WesR/20/M/72"/212 at July 18, 2012 4:21 AM

m/17/5'10/180

did isabel then fran back to back both with 95lbs

13:13

Comment #30 - Posted by: Arthur Dukes at July 18, 2012 4:23 AM

5'11"/218#/29yo/m

Previous time 3:49
New PR 2:44

Comment #31 - Posted by: curtis at July 18, 2012 4:57 AM

4:39 PR

Rory
Afghanistan

Comment #32 - Posted by: Rory at July 18, 2012 5:07 AM

15' 28 as Rx'd improved a lot my rack position, need better endurance...... but will get it soon!!!!

Comment #33 - Posted by: MGlez at July 18, 2012 5:08 AM

I've been loving my first 7 months of Crossfit!

I only have a set of rings at home, no pull-up bar. Are ring pull-ups the same as bar pull ups or more difficult? for example 3 bar dips = 1 ring dip. Is there a conversion for ring pull ups to bar pull-ups?

Looking forward to comparing my efforts to when this came up in Jan. Thanks for the awesome WODS, and the support of this community.

Comment #34 - Posted by: Joel at July 18, 2012 5:28 AM

A pretty slow 4:02 doing it as Rx'd. Tried pacing myself to not burnout quick but i think it made the thrusters worse. This was one of the first crossfit workouts i completed about 4 months ago and got 4:44 the first time. Really pumped to try this one again because i know i can blow though that time. Felt pretty burned out from the start. Guess thats why you gotta love crossfit!

Comment #35 - Posted by: Jared Ganoung at July 18, 2012 5:37 AM

F/42/5'6"/145

65#; kipping pull-ups

7:43

Comment #36 - Posted by: mom to five at July 18, 2012 5:38 AM

warmup jump rope 650 singles - 5:00

WOD for 7/18/12

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
11-5-5, 7-5-3, 5-4
Pull-ups
11-7-3, 5-5-3-2, 6-3

as rx'ed - 9:47

also did 500 abs and 50 pushups some before some after

Comment #37 - Posted by: TZ at July 18, 2012 5:40 AM

5:15

Comment #38 - Posted by: Ryan A at July 18, 2012 5:57 AM

5:15

Comment #39 - Posted by: Ryan A at July 18, 2012 5:59 AM

Been crossfiting on my own for about 2 months now and I'm seriously contemplating joining a box. Tough part is I'm a coach so I have free acsess to a very large HS weight room, track, climbing ropes, and sleds 5-6 days a week. Draw backs are no bumper plates (we have steel with a thin layer of rubber coating), no kettlebells, and no one to help me with my movements and programming. My time is limited because of coaching and I'm already at the HS on a daily basis but I think joining a box is only going to help me get to where I want to be faster. Not sure what to do..

Comment #40 - Posted by: Randy at July 18, 2012 6:02 AM

If there is someone out there w/knees that won't let them squat deep enough (or cause enough pain after the workout where you can hardly walk) how do you manage? I want so badly to do Fran, but my knees HURT! wraps/straps/tape.....nothing helps.

Comment #41 - Posted by: MDMelissa (48/ 5'4"/ 123) at July 18, 2012 6:09 AM

Watching Talayna and Kris was just as exciting now as it was Sunday.

However, I'm not a fan of the butterfly kip. I'd love to have a camera set up at the top of the bar to see for sure how many chins actually got over the bar vs. barley grazing the bottom of the bar (Camille). As mentioned at 3:20 of the video, it is definitely hard to see from the camera angle shooting up.

Comment #42 - Posted by: JenJ at July 18, 2012 6:11 AM

Rx

21x15x9

4:45

going to double dip and get it again later today

Comment #43 - Posted by: MattRollins at July 18, 2012 6:23 AM

Scaled to 75# for thrusters, strict ring pull ups...9:05. I woulda written this workout as 1 RFT, 21-15-9. I almost set off to try 3 rounds of 21-15-9. Would have taken me all day!

Comment #44 - Posted by: Jim R. M/49/5'8"/155 at July 18, 2012 6:27 AM

Memuc @24, great job! Congrats.

Comment #45 - Posted by: bingo at July 18, 2012 6:28 AM

Randy @40,

Here is what my experience has been: 6 years as a solo CrossFitter in a commercial gym w/massive, frequent PR's for 4 years and then a huuuuge plateau. My best work came after a couple of coaching sessions with Jeff Martin when I visited.

Fast forward to October of 2011 and my sons open an Affiliate. I now have coaching a couple days each week. My deadlift had stalled so we are working on that from the set-up. My cleans were ugly--back to the drawing board. My cleans are coming along much faster than the DL, but I'm once again improving. Add in the community/family in the Box and I can confirm what I've been saying for 5+ years here on the comments:

Nothing beats being a CrossFitter in a CrossFit gym. Best of luck.

Comment #46 - Posted by: bingo at July 18, 2012 6:33 AM

M/39/5'10"/190lbs

9:13 as Rx'd

I was almost too ashamed to post this, but I
won't stoop to posting excuses today. It is what it is.

Never Quit!

Comment #47 - Posted by: Playoff Beard at July 18, 2012 6:39 AM

6:09

PR by over a minute!

Crossfitting solo at my COP in Afghanistan
M/26/5'6"/160 lbs (226 lbs last March)

Comment #48 - Posted by: Shamrocker at July 18, 2012 6:42 AM

@MDMelissa-I have had the exact same problem lately. For me, it has been a matter of "adjusting" the workouts, for the time being, to avoid squatting movements. For example, power cleans instead of squat cleans.

For today's Fran, how about doing push presses instead of thrusters? It will still be a great workout, and you can give your knees a chance to calm down a little.

Comment #49 - Posted by: Kevin C. (M/53/5'11"/175) at July 18, 2012 6:50 AM

30m/222/6'
14:25 as rxd
Made me pant hard

Comment #50 - Posted by: Daniel cram at July 18, 2012 7:00 AM

Been doing crossfit for about 6 weeks. Don't have the kipping pullups down much at all but was amazed how exhausted it made my legs/trunk on the thrusters!

6'59" RXd

M/31/5'10"/171lbs

Comment #51 - Posted by: Jesse at July 18, 2012 7:07 AM

M/33/182/5"11

13:05

21-15-9

Three different women in five days. Wow!!!!

Comment #52 - Posted by: Jerry at July 18, 2012 7:08 AM

m/40/5'11"/165

6:03 Rx (PR)

retired army 1SG
clarksville, tn

Comment #53 - Posted by: mark nash at July 18, 2012 7:10 AM

4:44:59. New PR!
M/27/ 6'2"/210

Comment #54 - Posted by: BS3347 at July 18, 2012 7:16 AM

As rx'd 3:29! PR by two seconds!

Comment #55 - Posted by: Kurt M/38/185 at July 18, 2012 7:30 AM

37/m/173

Rx 6:38

Comment #56 - Posted by: ffkwill at July 18, 2012 7:42 AM

Did Kettlebell Modified:
Reps: 21-15-9 using 60lbs KB
Left hand Thruster
Right hand Thruster
Pull-ups
Time: 13:43
Body was screaming afterwards!

Comment #57 - Posted by: Enrique at July 18, 2012 7:43 AM

8:20

Comment #58 - Posted by: Jason Crocker at July 18, 2012 7:53 AM

one of the most popular workouts logged on LIA...

LogsItAll aggregate stats for fran
median all: 6:58
median women: 8:47

20-30 6:35
30-40 6:44
40-50 8:29

logsitall.com/ranking

-bill patton

Comment #59 - Posted by: bill patton at July 18, 2012 7:59 AM

6:27 Rx'd

Bummer that here in The Stan our internet barely downloads emails, never mind CrossFit videos. Can't wait to get home in September and watch some of the Games!!

Fran, whoop!!

FOB Salerno (hailstorm today!)

Comment #60 - Posted by: james.patrick [M/50/66"/135] at July 18, 2012 8:04 AM

Any advice how to improve thrusters? I sometimes do a 10-7-4 variation of this (with strict pull-ups) at the end of my strength routine and my time today for that was 4:40...after the first 10 thruster reps I usually end up being able to do only 4, then I need a break again. The main problem for me really is the rack position and the transition to the push press, my wrists feel awful during that. So my time for a complete Fran would probably be close to 20 minutes. Seeing you guys running through this one always impresses me.

Comment #61 - Posted by: Chris E. at July 18, 2012 8:05 AM

M/25/5'11"/216

Previous time 21'04" Rx
New PR 14"57" Rx

Need to work on pull-ups

Comment #62 - Posted by: Wil at July 18, 2012 8:10 AM

been off a few weeks for a death in the family, and nothing gets you back like fran.
3:26 pr

m/29/5'7"/ 180

Comment #63 - Posted by: byron at July 18, 2012 8:12 AM

I'm new to this...is the thrusters at 21 - 15 - 9 reps considered the required three rounds or just 1 round out of the three?

Comment #64 - Posted by: Justin at July 18, 2012 8:17 AM

m/32/5'10'/83kg

Rx 3:35 PR

Previous PR 3:47. Thrsuters were all unbroken as well as the first round of pull ups, but had to split the last 2 sets of pull ups. Aim is to go sub 3 mins by the end of the year.

Comment #65 - Posted by: Roly at July 18, 2012 8:20 AM

asRx'd 5:39

Comment #66 - Posted by: josey at July 18, 2012 8:20 AM

What is a thruster pull up? I don't have acsess to the video.

Comment #67 - Posted by: Matt Stallbaum at July 18, 2012 8:22 AM

Not a fan of kipping pull ups.
M 5'9" 150
As Rx with strict pull ups 7:36 (PR)

Comment #68 - Posted by: Steve at July 18, 2012 8:22 AM

5:50 - all sets were broken

Comment #69 - Posted by: lucien at July 18, 2012 8:23 AM

7:09 .. PR .. almost puked .. brutal

Comment #70 - Posted by: Brett C. m/30/6'0"/175lbs. at July 18, 2012 8:31 AM

6:03

Comment #71 - Posted by: Ed at July 18, 2012 8:47 AM

M/41/5'10"/175

3:23 new PR

Dry heaved at the end- totally wrecked.

Comment #72 - Posted by: Klink at July 18, 2012 9:09 AM

Very first time doing this.. 8:10 with 70lb... not bad for my first attempt

Comment #73 - Posted by: Scrappy at July 18, 2012 9:18 AM

M/26/5'11/82kg

Rx 3:20min

Comment #74 - Posted by: Petter at July 18, 2012 9:31 AM

1000th logged Crossfit WOD !!!!
4:08 not a PR, but gave it all I had
First logged WOD was Fran 7/5/08 time 12:20
Still sore from 43 birthday pull-ups

Comment #75 - Posted by: Jetté 43/M/5'11"/175 at July 18, 2012 9:32 AM

8:08 min
Strict pull-ups

Comment #76 - Posted by: JTJ/M/28/165 at July 18, 2012 9:38 AM

Modified to:

75# push press
pull-ups

3:13

Comment #77 - Posted by: Kevin C. (M/53/5'11"/175) at July 18, 2012 9:46 AM

7.49 my first Fran

but not a full pull-up though :(

Comment #78 - Posted by: Thomas Marlan at July 18, 2012 9:48 AM

3:40

Comment #79 - Posted by: Fred m/38/176/75 at July 18, 2012 9:50 AM

#66 just make it a rest day

Comment #80 - Posted by: wow at July 18, 2012 9:50 AM

as rx'd

3:56

pr is 3:40

Comment #81 - Posted by: ferb44 175# at July 18, 2012 9:53 AM

Rich looks like he's going to heel strike. I've lost all respect for him.

Comment #82 - Posted by: JonNYC xfit since 6/08 43/M/175/5'11" at July 18, 2012 10:16 AM

As Rx'd *New PR*

4:44

Until we meet again Fran!

Comment #83 - Posted by: Adam/M/27/165 at July 18, 2012 10:19 AM

Randy @ 40 - I have a similar dilemma. I did the 3 session intro at a box in Saskatoon, was great but insufficient. While joining a box is probably best, here's my blurb. Got an oly weight lifting coach at my gym to provide some lifting coaching - very helpful. You could either get a coach to come to you probably about 150/hr or some of the boxes have oly classes once a week or so. Apart from that I think the videos for pullups and muscle ups on this site are sufficient.

m/42/178/5'11

blew my shoulder even after kstarr stretches - boohoo
so

85# front squats
first ever kipping pull ups - seemed to work well

6:30

Comment #84 - Posted by: tom at July 18, 2012 10:19 AM

2:01 rx. Slower than usual

Comment #85 - Posted by: ryan at July 18, 2012 10:24 AM

Am I the only one who takes forever to finish this workout? lol Or the only one willing post a bad time perhaps.

17:22 with Rx'd thrusters and thin red band assistance on the pull-ups

Comment #86 - Posted by: Karli F/34/125/5'6" at July 18, 2012 10:27 AM

Randy @40 - Here's a thought: Make a plan to initially join the local Crossfit Gym to get the benefits of coaching/equipment and work towards getting a Level 1 Certification when you're ready. Lobby your school for a couple of kettlebells / bumper plates for the weight room. Bring back your Crossfit knowledge to your school and start some sessions there - you'd have the best of both worlds and could train a new crop Crossfiters!

Comment #87 - Posted by: Andrew at July 18, 2012 10:31 AM

M/31/5'9/215
As rx'd
3.13
All thrusters unbroken broke once on the 2nd round of pull-ups and twice on the third. Forearms were shot afterward.

Comment #88 - Posted by: Salinas at July 18, 2012 10:32 AM

Here at a typical gym watching them do curls...
An I'm dreading starting Fran.. PR 6:10 Rx
Let's see how it goes

Comment #89 - Posted by: SimplyJ at July 18, 2012 10:36 AM

10:49 as rx'd
3rd month of crossfit, the people that do this workout under 5 minutes are machines...congrats

Comment #90 - Posted by: Eric M/33/215/6'1" at July 18, 2012 10:36 AM

@justin, 21-15-9 is the required 3 rd's, see the first couple of comments for clarification
@Matt, thrusters are a distinct movement, chin up's are a distinct movement, you can look at the exercise description and demo's at the top left of the page if you have a good connection.
Have fun!

Comment #91 - Posted by: sebastian at July 18, 2012 10:39 AM

scaled 6:24

Comment #92 - Posted by: Kevin m/15/5'10"/145 at July 18, 2012 10:44 AM

Male 30
5'9/175lbs

Fran Rx: 6:50... No PR

Comment #93 - Posted by: SimplyJ at July 18, 2012 10:52 AM

4:02 Thanks to my boys at JOYCE pushing me

as rx'd
28/m/182

Dane
Afghanistan

Comment #94 - Posted by: Dane at July 18, 2012 10:53 AM

4:56 (pr)
This is a big PR. Again, it took maybe 30 minutes for my heart rate to come down.
All thrusters unbroken.
Broke pullups 15-6, 10-5, 9 doing a big half underhanded and a small half overhanded.
I fear this workout... and my fear is always justified.
Started 2nd set at 2:15, just right.
Started 3rd set at 4:10.

Comment #95 - Posted by: cort at July 18, 2012 10:54 AM

120102 - 4:18 Rx'd PR
today - 3:50 Rx'd PR (and no burning lungs, shoulda pushed harder)

Comment #96 - Posted by: JK/m/29/5'10"/205 at July 18, 2012 10:56 AM

Karli @84,

If you are taking 17:00 to do "Fran" you are using too much weight on the Thruster and too little assistance on the PU, especially if you do this each time "Fran" comes up. It is useful to experience "as Rx'd" for sure, but as a training experience "Fran" is meant to be a sprint with a time domain in the 2-8:00 (really 2-5) domain. For some variance try it with a weight and assist band that you think will get you under 10 next time.

Best of luck.

Comment #97 - Posted by: bingo at July 18, 2012 10:59 AM

Day 79
M/45/6'0"/194
As RX'd: 10:05

Comment #98 - Posted by: fargingbastige at July 18, 2012 11:01 AM

rxd 6:55 pr

Comment #99 - Posted by: Brad/6'4"/200/m/32 at July 18, 2012 11:03 AM

3.49 rx (PR)

Comment #100 - Posted by: husar at July 18, 2012 11:10 AM

4:56 as RX'd (PR)

Comment #101 - Posted by: Jeff at July 18, 2012 11:13 AM

M/34/5'10/213

8:17

Haven't figured the kip out yet.

Comment #102 - Posted by: Reed at July 18, 2012 11:14 AM

4:56 as Rx'd (PR)

Comment #103 - Posted by: Jeff at July 18, 2012 11:14 AM

Big guy, weak pull ups

Rx'd 5:18

Comment #104 - Posted by: Cody at July 18, 2012 11:23 AM

RX'ed time 3:20(PR) Inspired by watching the Crossfit Games this past weekend.

Comment #105 - Posted by: stryder9 M/37/5'8"/155# at July 18, 2012 11:29 AM

3:33

Comment #106 - Posted by: Drewpy at July 18, 2012 11:40 AM

9:00 as RX'd

Comment #107 - Posted by: nelsmich at July 18, 2012 11:45 AM

Kevin C's version, with 70 lb. push press

3:36

Avg. HR 182, peak 193. Whoa Kevin, your butterfly kips seem to be coming along very nicely. Congrats to Memuc and Jetté.

Comment #108 - Posted by: mas 55/M/155 at July 18, 2012 11:49 AM

As Rx'd

65lb thrusters
pull ups, finally figured out butterfly pullups by the second round.

Time:8:54

After i did 3x2mile on bike 2min rest between sets.

Comment #109 - Posted by: SummerHughes at July 18, 2012 11:55 AM

29:22

Reduced weight pull ups by 100#, Rx'd thruster weight and learned form DURING the workout, but who am I to turn away free coaching at the gym from an experienced weight lifter? :)

Almost tore my calluses on the pull ups. Need to get some chalk.

Did the last 9 pull ups as single butterfly reps. Still learning how.

31/200/5'11"

Love this community! Keep kicking ass guys and girls!

Comment #110 - Posted by: Colin at July 18, 2012 11:56 AM

7:47 @rx

Comment #111 - Posted by: MattyK at July 18, 2012 11:58 AM

Male/22/195lbs
First week of CrossFitting after 8 years of traditional weightlifting. It's kicking my ass and I love it! Have already seen cardiovascular endurance gains in 3 days. 11:50 Fran today. Stoked to keep working and get into single digit minutes!

Comment #112 - Posted by: Jacob at July 18, 2012 11:58 AM

M/18/145/5'7

Not the greatest... :/ until next time Fran... You b...

8:00.6

Comment #113 - Posted by: B. McCormick at July 18, 2012 12:16 PM

to #86

Sometimes my numbers stink as well, just depends on the task at hand. Running, I stink, pressing I'm good at.

Also instead of burning yourself out on the 21 reps all at once, maybe break them up into 7's.
perform 7, rest 10-20 seconds then repeat until you get to 21. But always push harder and harder.

Comment #114 - Posted by: paul at July 18, 2012 12:22 PM

M / 44 / 5'9" /167 lbs

9:41 with 2x 45# dumbbells

Comment #115 - Posted by: Jed D at July 18, 2012 12:23 PM

Thanks mas. They still have a long way to go to catch up to yours!

Comment #116 - Posted by: Kevin C. (M/53/5'11"/175) at July 18, 2012 12:28 PM

F/21/5'8"/150

Rx'd

65# thruster
pullups

5:09

Comment #117 - Posted by: Justine at July 18, 2012 12:31 PM

M/22/5'9/185

8:00 @RX
This was my fifth ever crossfit workout and my first go at Fran. Can any veterans tell me if that's a respectable time for a beginner?

Comment #118 - Posted by: S. Pulman at July 18, 2012 12:32 PM

15:11

Comment #119 - Posted by: Jeff Treadwell at July 18, 2012 1:01 PM

Rx'd
6:31

Comment #120 - Posted by: Biff05 at July 18, 2012 1:09 PM

M/32/165/5'7

6:45
about 20 seconds off my PR. body felt trashed after the last two days. Hats off to thoses insanely fit games athletes who did that workout after all that other work for the weekend.

Comment #121 - Posted by: Jeff M at July 18, 2012 1:13 PM

7:19

Comment #122 - Posted by: Shane G 6'3"/220/27 at July 18, 2012 1:15 PM

Pretty new to cf I'm a day behind so I'll be doing this one tomorrow. Does anyone know of a good preworkout supplement and/or routine specifically for cf? I've been taking cardio igniter but it doesn't seem to help as much on workout s that focus more on weights like power cleans vs body weight and speed. Any suggestions?

Comment #123 - Posted by: Brad at July 18, 2012 1:37 PM

Just curious to all the marines out there... what are your CFT times?

F/21/5'8"/150

boots and utes 880m 3:08
ammo can lift 96
MUF 2:15 miss

Semper

Comment #124 - Posted by: Justine at July 18, 2012 1:46 PM

Elizabeth (bar dips) 7:18
Rest 10 minutes,
Isabel 5:18
Rest 10 minutes,
Fran (assisted pull ups) 10:25

Hanging out of my hoop during Fran, but feeling bloody great for having finished; it was daunting.

Beasty
253/5'11"/M/44

Comment #125 - Posted by: Beasty Williams at July 18, 2012 1:56 PM

Pb at 2:41!!

Comment #126 - Posted by: Eric Deem at July 18, 2012 2:04 PM

4:33 unbroken with all
5 minutes last and 4:07 best

Comment #127 - Posted by: Bells at July 18, 2012 2:07 PM

4:30 baby

Comment #128 - Posted by: Joey Szat at July 18, 2012 2:11 PM

m/45/5'8"/175

6:36

21 / 20-1
15 / 9-6
9 / 5-4

Comment #129 - Posted by: Mike at July 18, 2012 2:27 PM

im not timing these per se'....but sub ten mins...felt good till after 10-12 reps on each gotta get that endurance back

Comment #130 - Posted by: Jeff at July 18, 2012 2:33 PM

PR improved by 2 minutes! 8:17
My knees are killing me this week. Didnt take a rest last Sunday instead I worked on my cleans & thrusters. If I only knew what this week had in store. Only got a couple hours sleep last night so but thats kind of par for the course. Been crossfitting for about a month. 40 y/o male 230 lbs.
No where in Games condition but I'm still going to try when the open comes back around. I have a Highland Games compitition this Saturday so wish me luck!

Comment #131 - Posted by: Darrin Plank at July 18, 2012 2:34 PM

M/27/5'8/190

5:28

120102 8:08

More proof that Crossfit works. I was going to be happy with breaking 7min. Even though I hate Fran, I can't wait until I see her again.

Comment #132 - Posted by: Gabe at July 18, 2012 2:46 PM

M/5'8"/215/31

12 as rx'd

Weak endurance but I am making improvements

Comment #133 - Posted by: Tony at July 18, 2012 2:54 PM

3 Months into crossfit and totally hooked.

Second fran and first one rx. 12.01.

Is it better to scale it or suffer through a long slow rx wod?
Or alternate both?
Thanks

Comment #134 - Posted by: Chrisso at July 18, 2012 3:22 PM

@Justine

880 yd- 2:46
Ammo cans- 100
MUF- 2:09 miss

M/20/6'3"/175

Comment #135 - Posted by: Lincoln at July 18, 2012 3:28 PM

#123

B&U 880: 3:00
Ammo can lift: 92
MANUF: 2:06 hit

M/23/175/5'8"

Fran rx'd

7:55

Comment #136 - Posted by: Bad_Bad at July 18, 2012 3:41 PM

M/35/5'4"/145lbs
As RX'd
3:17PR

Comment #137 - Posted by: Matt Burritt at July 18, 2012 3:43 PM

M/15/5'9"/149

used 45# BB for thrusters

6:55

Comment #138 - Posted by: Ricky at July 18, 2012 3:51 PM

M/15/5'9"/149

used 45# BB for thrusters

6:55

Comment #139 - Posted by: Ricky at July 18, 2012 3:52 PM

M/15/5'9"/149

used 45# BB for thrusters

6:55

Comment #140 - Posted by: Ricky at July 18, 2012 3:52 PM

10:35 as Rx'd

Comment #141 - Posted by: Aaron at July 18, 2012 3:54 PM

Male / 31 / 6-3 / 235

TIME: 6:59. pr'ed by 1 min 47 sec

Comment #142 - Posted by: Matt Rocker at July 18, 2012 4:00 PM

Great pic, Chan was hungry and wanted that win.

Comment #143 - Posted by: Eric at July 18, 2012 4:06 PM

M 51 6'2" 195
12:27 as rxed.

Comment #144 - Posted by: bobr at July 18, 2012 4:11 PM

5:28

Comment #145 - Posted by: Jonesy Boy at July 18, 2012 4:17 PM

M/44/5'11"/195

As rx'd

9:55

Comment #146 - Posted by: nutfam at July 18, 2012 4:19 PM

30/m/165

4:44 mins.


Did I see a 2:51 up there? Good god that is moving!

Comment #147 - Posted by: Ryan at July 18, 2012 4:37 PM

7.26

took my time... just getting back into it.

Comment #148 - Posted by: controlfreak at July 18, 2012 4:42 PM

m/51/5'10/168....5:40

Comment #149 - Posted by: Darrell Porter at July 18, 2012 4:48 PM

4:49 as rx'd.

Previous 3 attempts: 5:58, 5:51, 5:48.

Comment #150 - Posted by: Load at July 18, 2012 4:48 PM

M/31/5'8"/180lb

9 minutes, subbed 60-50-60 lb kettle bells for the thrusters, half on each arm and 30lb assist on pull-ups.

95def F outside today.

Comment #151 - Posted by: Arcticelf at July 18, 2012 4:53 PM

7:36 w/ 75 lb Thrusters
PR is 5:15; body was really tired from Elizabeth then Isabel; need a recovery day!

Comment #152 - Posted by: georgecole3 at July 18, 2012 4:56 PM

Three rounds, 21-15- and 9 reps, for time of:
65 pound Thruster
Assisted pull-ups

tt = 7:55

Comment #153 - Posted by: fitz997 at July 18, 2012 4:58 PM

9:30. First time with fran. Strict pull-ups, singles by the end. I'll get her next time.

Comment #154 - Posted by: mack 28/m/177# at July 18, 2012 5:07 PM

First day of crossfit ever. did thrusters w/ 65lb thrusters in 14.35

Comment #155 - Posted by: Jason at July 18, 2012 5:16 PM

M/29/6'/183#
1st Fran 7:42 as rx'd
And I'm down approx 10# since starting crossfit.

Comment #156 - Posted by: Josh at July 18, 2012 5:16 PM

M/30/5'8"
CF WU x2
scaled thrusters 65lbs, pull ups as rxd- 7:28

finished it w- 4 sets of L-sits 15sec,16sec,12sec,13sec :( need to work on those for sure :)

Comment #157 - Posted by: luis at July 18, 2012 5:20 PM

M/34/255/74

21-15-9
Scaled up to #135 thruster
Pullups with #20 vest
11:47

Comment #158 - Posted by: Rusty at July 18, 2012 5:21 PM

8:03, still don't have kips down, so I did strict. Pretty good for a girl I suppose?

Comment #159 - Posted by: Sara Goodson at July 18, 2012 5:28 PM

Clock stopped 1:26 into Fran (sometime during the round of 15).

Comment #160 - Posted by: mlt at July 18, 2012 5:31 PM

6:18 rx'd

Comment #161 - Posted by: Josh at July 18, 2012 5:42 PM

Wow that kicked. Felt good though. 14:44 rx'd.
Chunked up the thrusters a lot. Getting much stronger in just 3 months now. 95# would have not happened before. Ive got room for improvement but excited to have finished with the rx!

Comment #162 - Posted by: Conor M/26/160/72 at July 18, 2012 5:44 PM

male, 39yo, 68", 151#

Fran 65#
8:42

Comment #163 - Posted by: karl at July 18, 2012 6:05 PM

10:05

my hands in 90%...

Comment #164 - Posted by: Alonso Neto at July 18, 2012 6:13 PM

Proud to say as rx'd after having to sub the last two days
7:49, new PR!

Comment #165 - Posted by: galvestonian at July 18, 2012 6:32 PM

@122 intake cardio igniter also and I thinks the best thing I have used on any crossfit workout. Prior to cardio igniter I used jack3d, neurocore, and
assault and they all worked great as well, but cardio igniter is my favorite

Comment #166 - Posted by: Dmorales at July 18, 2012 6:43 PM

10-9-8-7-6-5-4-3-2-1
115 deadlift
hanging clean
push press

Comment #167 - Posted by: z at July 18, 2012 6:56 PM

M/35/5'10"/240lbs.

Second month of CrossFit (from couch potato)

10:10

Comment #168 - Posted by: Shane at July 18, 2012 6:57 PM

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

4:04
My last time was 3:21 but with 80#

Comment #169 - Posted by: coyo at July 18, 2012 7:05 PM

6:21

Comment #170 - Posted by: Sinal M/33/5'9"/215 at July 18, 2012 7:10 PM

37/m/210
7:27
Not full pull ups tho :\

Comment #171 - Posted by: dave at July 18, 2012 7:11 PM

3:44

Compare to:
120102 - 4:44
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)

Comment #172 - Posted by: B. Rhaly at July 18, 2012 7:21 PM

12:23

Comment #173 - Posted by: D. Peterson at July 18, 2012 7:23 PM

65#

10:15

Comment #174 - Posted by: saganamooo at July 18, 2012 7:33 PM

Did on 1 July and got a PR of 4:34

Comment #175 - Posted by: Edwards M/16/5'11/175 at July 18, 2012 7:37 PM

TKA >3 months ago
Time for an Active Rest cycle, start back up on Friday
Speed bag, heavy bag and stationary bike, then strength and coordination work with my 3 month old knee
M/54/6’/205

Comment #176 - Posted by: Pete In Sun City at July 18, 2012 7:56 PM

M/39/6'1"/190
7:17 rx'd

Comment #177 - Posted by: Dan G. Ashland,WI at July 18, 2012 8:15 PM

Did on monday
Today did 400 m row , 30 dblund, 10 t2b for time, 3 rd's
Brock 2:35, 2:29, 2:20
Seb 2:32 2:32, 2:20

Comment #178 - Posted by: Sebastian at July 18, 2012 8:30 PM

Did 3 days ago after Elizabeth.
5:07 RXD pr. Last pr 6:28. Very happy!

Comment #179 - Posted by: BPemberton at July 18, 2012 9:02 PM

13:44...161/169/146
Not a PR but my best effort in about a year. Way hot and humid in the garage today and torn callus on right hand didn't help either. This makes seven WOD days in a row so need some active rest tomorrow.

Comment #180 - Posted by: Mike Scott M/45/5'10"/190 at July 18, 2012 10:48 PM

M/39/6'/150#

“Fran”

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

8:31

Comment #181 - Posted by: iancr at July 18, 2012 11:08 PM

7:04 Rxd PR, thats 3:16 faster than the last time I did it about 2 months ago here at CrossFit 11th Parallel in Africa.

Comment #182 - Posted by: Kyle Asplund at July 18, 2012 11:12 PM

M/24/180

Rx 8:25

Comment #183 - Posted by: Scottbot726 at July 18, 2012 11:47 PM

2:48

Comment #184 - Posted by: Paul at July 18, 2012 11:59 PM

#JC99
me : 6:48
kieron : 5:16

both PR GREAT WORKOUT

Comment #185 - Posted by: joe at July 19, 2012 12:41 AM

4 30 Rxd

Comment #186 - Posted by: roh at July 19, 2012 1:08 AM

f/30/5'5/123

first time for Fran (well, not counting F-Run in April)

#65 Thrusters, 1 in green band for pull ups

8:31

Comment #187 - Posted by: kristen at July 19, 2012 1:12 AM

M/34/6'2"/255

21-15-9
115lb thrusters
Pullups

3:49

Comment #188 - Posted by: Troy at July 19, 2012 1:13 AM

8:26

As rx'd

Comment #189 - Posted by: Brett (M/24/188cm/77kg) at July 19, 2012 1:26 AM

3:37 Tues morn after a 2min rest from doing a 12:40 Helen

Comment #190 - Posted by: Jeffro Mullenax at July 19, 2012 1:56 AM

6:20

Comment #191 - Posted by: joeyx at July 19, 2012 2:48 AM

M/52/165cm/71kg
8:49
20kg thrusters

Comment #192 - Posted by: Tony McGurk at July 19, 2012 2:56 AM

As rx'd:

7:24

Comment #193 - Posted by: dsm19 M / 33 / 6'0 / 210 at July 19, 2012 3:05 AM

M/42/5'8"/166

7:16

Comment #194 - Posted by: Jon Craig at July 19, 2012 3:07 AM

After looking at everyone else's weights I went & tried thrusters @ 30kg (66lb)but couldn't do more than 13 straight at that weight. This is now my 4th week, I think, of crossfit so looking forward to gradually getting stronger.

Comment #195 - Posted by: Tony McGurk at July 19, 2012 3:09 AM

M/49/5'9"/260

10:42 rx'd

thrusters were tough, I need to keep my elbows high so the weight is closer to my shoulders.

Comment #196 - Posted by: paul at July 19, 2012 3:39 AM

8:40 RX'd

Had to break sets which slowed my time and i like Paul, i need to keep my elbows high.

Comment #197 - Posted by: Rory Palmer at July 19, 2012 3:52 AM

5:21 @ 65lb.

Comment #198 - Posted by: abh at July 19, 2012 3:58 AM

Kinda dissapointed in the WOD demo video. That pull-up form is horrible even for kipping. Chins aren't even going over the bar.

Comment #199 - Posted by: Chris at July 19, 2012 4:05 AM

Chrisso @ #134, I use to slog through a long slow RX'D wod just so I could do it rx'd. Then I read an article on crossfit journal titled something like 'scaling right'. It talked about the importance of scaling correctly so you can perform the wod correctly. Long and short, I scale the weights to about 50% of my one rep max. That approach has greatly improved my overall performance. Hope that helps.

Comment #200 - Posted by: jmu alum at July 19, 2012 4:24 AM

6:50 rx

M/51/190

Comment #201 - Posted by: Mazzone, Chantilly at July 19, 2012 4:47 AM

20:25

Comment #202 - Posted by: benadictator at July 19, 2012 5:01 AM

The last three days of programming are all within the same time domain. What's up?

Comment #203 - Posted by: Kerry at July 19, 2012 5:06 AM

7.17 first time doing crossift this week, fran is not nice :) Ran a mile first then had to put in push ups instead (my pull up bar doesn't fit the door frames of my new house) ran a mile after....feeling sore today and I love it!!

Comment #204 - Posted by: jocelyn at July 19, 2012 5:16 AM

M/31/6'4''/205lb

11:00
75# Thrusters
Pull-ups

Just a note for all of those struggling as they begin Crossfit WODs. I began doing Crossfit about 3 months ago. I don't have a box nearby so I have tried to learn from the demos and reading articles. When I began I couldn't do anything resembling Fran. No pull-ups and my thrusters were a joke ( maybe I could do the bar 21 times). My time is not great compared with some and I am still not to the Rx'd weight, but in the past three months I have seen great improvement. If you are struggling know that the struggle is a sign that you are going in the right direction. As Tom Hanks said in A League of Their Own, "The hard is what makes it great!"

Comment #205 - Posted by: David at July 19, 2012 5:49 AM

M/40/190/5-10
Great job Team!

LTC continued his PR streak with an RXd 5.24 down from 6.17. Kipping PU we much better. Well Done!
LT M- did 70 lbs thrusters, but with a blister during the rnd of 21 PU shifted to barely jumping pull-ups the rest of the way. Finished around 7:30, nicely done. Strong in the thrusters.
Cheyenne finally did FRAN RXd. Finished with a 10:24, thrusters were the tough part, but kept moving along. Kipping PU were better than dead hangs last time.
Alex K- did first ever FRAN. Using a broom stick, and jumping PU from tall box, moved smoothly the whole way. Still needs to work on the left hip being lower than the right hip when coming out of the bottom of the thruster, but who cares...its FRAN, did the work, got it done, nice job.
CDR- hit expectations, probably left a few seconds on the table. Had to set the bar down in the rnd of 15, and when starting rnd of 9 at 2.30, should have gotten that rnd done faster. Either way finished at 3:30 after some ultimate Frisbee to warm up, so call it a good day.

Nice job everyone, well done.

Go Team!
-CDR A

Comment #206 - Posted by: Matt A at July 19, 2012 5:55 AM

40yrs. old
6'2" @ 200lbs

Took me about 8 minutes but I went with 115lb thrusters and used a 20lb weighted vest.
21
15
9

Kicked my everlovin ass...

Comment #207 - Posted by: Kevin Fox at July 19, 2012 7:01 AM

Did fran, but i really wanted to hurt so i did it with 135. 18:15.

Comment #208 - Posted by: andrew altman at July 19, 2012 7:41 AM

m/23/6'4''/195

9:26 as r/d

first time completing Fran as r/d

rough day but CrossFit always has a way to make it a better one with workouts like this to challenge you

Comment #209 - Posted by: Junior at July 19, 2012 7:49 AM

M/22/5'11"/183
4:29.5 RX'd

Comment #210 - Posted by: MilesForks at July 19, 2012 7:55 AM

Russ as rx'd - 8:19
Jon (M/15/5'9"/140) - new to crossfit, first fran @ 45lbs - 11:09

Comment #211 - Posted by: Russ Storring at July 19, 2012 8:17 AM

I do agree that Butterfly kipping pull ups are a benefit because of shorter cycle times allowing more work in a shorter time, but if used in competition they shoudl be scaled up to be chest-to-bar pull ups. At least this way the judges can actually see if a rep is complete. The athletes are amazing, but a lot of the reps were questionable on getting the chin over the bar.

Comment #212 - Posted by: Matt at July 19, 2012 8:24 AM

F/48
7 minutes
First 21 thrusters at 35#, then 15 and 9 at 15#
Modified pull ups

Comment #213 - Posted by: MarieJacques at July 19, 2012 8:36 AM

Completed as Rx'ed.

Total time = 13:31

Comment #214 - Posted by: fosterww98 at July 19, 2012 8:41 AM

Kevin C. thanks, I think you're right about the power moves vs. deep squats. Just have to figure out a way to avoid squats :-(
Darrin Plank, good luck in your higland games
Karli, you post your "bad" times, I'll post mine

This has been a good string w/lots of info to digest.

Comment #215 - Posted by: MDMelissa 48/5'4'/122 at July 19, 2012 9:03 AM

M/34/6'3"/200

3:35(PR)

Prev: 4:22, 4:07, 4:13, 4:31, 3:43(PR), 4:12, 4:25

Comment #216 - Posted by: Ben S at July 19, 2012 9:11 AM

NDefinitely not runners.

Comment #217 - Posted by: rebar m / 53y / 10st11 / 70" at July 19, 2012 9:46 AM

m/40/180
Rx: 5:52

Comment #218 - Posted by: slitch at July 19, 2012 9:46 AM

8:46 - PR by almost 2 min!!!

Comment #219 - Posted by: Brian R M / 50 / 6'2" / 185 at July 19, 2012 10:03 AM

3:20. PR by 41 seconds. Nice.

Comment #220 - Posted by: Michael m/48/5'9"/175/MI Survivor at July 19, 2012 10:05 AM

3:20. PR by 41 seconds. Nice.

(corrected my age)

Comment #221 - Posted by: Michael m/49/5'9"/175/MI Survivor at July 19, 2012 10:08 AM

New pr rx'd 3:24
Stoked!

Comment #222 - Posted by: Justin at July 19, 2012 10:58 AM

M/ 38/ 134 lbs/ 5'-6"
I did a different WOD last night:
I did 20 rope ascents for time (about 17' high)
I did that in 11:02
Post WOD I did:
high box jumps in sets of about 6-8 reps
I finished with 3 sets at about 49" high.
I think the olympic lifting is helping with my explosive jumping. I was actually thinking about my hips and dip and exploding upward.. similar to a clean or a snatch.
Good Workout and fun.

Comment #223 - Posted by: Anton at July 19, 2012 11:40 AM

M 37/5'7"/130

As rx'd:5:39

Comment #224 - Posted by: Dan at July 19, 2012 11:50 AM

10:29. first time but very disappointing.
Need to improve my technique on the pull ups

Comment #225 - Posted by: Nick at July 19, 2012 11:56 AM

As Rx'd 4:45
1 second off of PR set back in January

Comment #226 - Posted by: Brian M/30/5'9"/179 at July 19, 2012 1:01 PM

C-
3:10

Comment #227 - Posted by: Jeff & Charity @ CF Snohomish at July 19, 2012 1:56 PM

9:56 with 40kg

Comment #228 - Posted by: AGL at July 19, 2012 1:56 PM

6:20 Rx'd

Comment #229 - Posted by: HOL at July 19, 2012 2:39 PM

M,40,185. "Fran" pack modified at 95lbs 5 reps of each 9 rounds. 10:32

Comment #230 - Posted by: Andy at July 19, 2012 2:39 PM

as rx´d
4:08

Comment #231 - Posted by: pablo (Argentina) at July 19, 2012 3:26 PM

"Fran" as rx.
9:35

Comment #232 - Posted by: Harpo m/45/5'7"/145 at July 19, 2012 3:28 PM

7:15 as Rx'd - new PR!
This was my second attempt at Fran (the first was 7 months ago) and I beat my first time by about 4 minutes. CrossFit is definitely working for me

Comment #233 - Posted by: Erik Allerson at July 19, 2012 4:11 PM

Need to work on my wrist mobility since its what held me back the most.

6 sets of 7 reps (wrists wouldn't let me do 21 the first round so just broke it up differently. And yes I'm holding the bar on my shoulders in the rack position)

95# first 2 sets
85# remaining 4

All pull ups kipping

10:51

Definitely need to work on my shoulder strength. Also need to add wrist mobility to my mobility stretches every day. Been working on hip, shoulder, and ankle mobility all about 2 weeks now.

Comment #234 - Posted by: Josh at July 19, 2012 4:29 PM

As rx'd: 7:59
Thrusters 7,5,3
Pullups 7,5,9

Comment #235 - Posted by: Neal Dickey at July 19, 2012 4:45 PM

M/35/5'9"/150

First Fran

15:46

Comment #236 - Posted by: Ed at July 19, 2012 4:50 PM

@ jmu alum #200 - Thanks so much, I chased up the article and makes more sense. Thanks for the advice! I'll be scaling till I'm hitting the big numbers... game on.

Comment #237 - Posted by: Chrisso at July 19, 2012 4:56 PM

First attempt at Fran: 11:42.

Comment #238 - Posted by: Matt at July 19, 2012 5:09 PM

5:10 As Rx

Comment #239 - Posted by: fathertyme 34/m/6'/175# at July 19, 2012 5:14 PM

9:04

Comment #240 - Posted by: myles456 at July 19, 2012 5:16 PM

7/19/12:
4' flat, as rx'd, no warmup.
1mile jog (up/down hill), pushing 2 monkeys for cooldown.
Garage.
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 #241 - Posted by: Ajax at July 19, 2012 5:37 PM

rx'd...
17:04

Comment #242 - Posted by: jpvangurp at July 19, 2012 7:33 PM

12:49. Thrusters as rx'd, but assisted on the pullups.

M/31/245 lbs.

Comment #243 - Posted by: Sdubya at July 19, 2012 8:26 PM

rx'd 6:19 (PR). 65#

MDMelissa, how long is your warm-up? I've found with clients that getting them to warm-up longer really helps with knee pain. Cartilage/menisci need compression/distraction/gliding for good blood supply. I give them an easy circuit of air squats, push-ups, pull-ups, etc not for time and with as much assistance as necessary to keep it easy (start with short squats and progress to as deep as possible without pain).

Comment #244 - Posted by: Evelyn F/28/5'8"/155 at July 19, 2012 9:09 PM

4:59 not a PR.

Comment #245 - Posted by: Jeff A. at July 19, 2012 10:38 PM

TIME WAS 11:22
45LB BAR
JUMPING OF THE BOX PULL UPS

I SAVED ONE MORE KITTEN TODAY:)

Comment #246 - Posted by: IRON GI GI at July 20, 2012 12:07 AM

Did the whole thing 2x thru. 21-15-9, 21-15-9

11:15 and it kicked my #ss!

Comment #247 - Posted by: Mike Orr at July 20, 2012 6:55 AM

2:55!!! PR by more than 1 minute. Very happy and very sore!

Comment #248 - Posted by: guitarman28 at July 20, 2012 9:36 AM

Evelyn, thanks for the response. My warm-ups are adequate, I guess. Honestly they bore me and I end up starting the WOD before I'm done. But I do the CFWU. Lighter wts.
I've had 3 rt knee surgeries including an ACL replacement (cadaver - it was almost 20 yrs ago) and a partial meniscectomy (medial/posterior horn), finished a synvysc series in Jan. which seemed to limit my ROM. The left knee is just a mess from years of compensation & is now the true source of pain. bone on bone. So.....you say squat as deep as possible w/out pain. That's not very far. Maybe I just need to accept that it's just not gonna happen.

Comment #249 - Posted by: MDMelissa 48/5'4/122 at July 20, 2012 1:22 PM

6:14
as rx'd

Comment #250 - Posted by: leibc2 (29/M/5'9/170) at July 20, 2012 4:11 PM

MDMelissa, if you are down to bone on bone, with that much pain, and the synvysc didn't help, might be time to consider a partial or total knee replacement with an orthopedist? You are young but it might improve your quality of life, not just your air squats.. if you have that much trouble with air squats what about all the other times during the day you have to do a squatting movement?

Yes, you might not ever be pain free. However, there are still some other options on the table that may work. I've had a chronic injury before, I felt very discouraged at times. Don't give up looking for that solution that may not "fix" it, but make it better.

Comment #251 - Posted by: Evelyn F/28/5'8"/155 at July 20, 2012 5:14 PM

25 / M / 5'9" / 140lbs

16:59

Grrr... Had to do strict pull-ups on rounds 2 and 3, and I had a crazy coughing fit after round 1. I hate being so bad at Fran!

Comment #252 - Posted by: BC at July 20, 2012 5:39 PM

As Rx 4:47

It still blows me away that athletes can do this in 2:30!!

Well still a pr for me.

M/6'/168#/37 yrs

Comment #253 - Posted by: britishfireman at July 20, 2012 7:12 PM

6:37

Comment #254 - Posted by: Pacers at July 20, 2012 8:10 PM

M/52/153/1-1-06

Done immediately after "Elizabeth" and "Isabel"
Scaled to 65#
5:34

Comment #255 - Posted by: bingo at July 21, 2012 10:42 AM

M/34/5'9"/155

Rx'd

5:54

Comment #256 - Posted by: Antun Karlovac at July 21, 2012 12:15 PM

4:34 as rx'd

Comment #257 - Posted by: magnus at July 21, 2012 3:17 PM

4.25, 3s over PR.

Comment #258 - Posted by: Apolloswabbie 074" 200 48 yoa at July 22, 2012 8:17 AM

Jeff @ work
C2B
3:38

One break on 21 pull, 1 break on 15 pull, 3-2-2-2 on the 9 pull ups.

Comment #259 - Posted by: Jeff & Charity @ CF Snohomish at July 22, 2012 12:31 PM

8:27 vs
8:18 1/2/12
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 w/ wife. abmat x 18 after.

Comment #260 - Posted by: kevin o at July 22, 2012 1:24 PM

38/M/172lbs

5:28 RX'D.....New PR

Comment #261 - Posted by: Clint at July 22, 2012 6:19 PM

8:59

Comment #262 - Posted by: Steve at July 23, 2012 2:36 AM

65# 7:01

Comment #263 - Posted by: drewborn at July 23, 2012 8:02 AM

26/M/240

12:45
sub 80# thrusters
jump-pullups...weak

Comment #264 - Posted by: BJK at July 23, 2012 10:32 AM

M/31/5'8"/228

"Fran"

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

16:18

Comment #265 - Posted by: rvt443 at July 23, 2012 11:37 AM

Completed as Rx'ed.

Total time = 13:31

Comment #266 - Posted by: fosterww98 at July 23, 2012 12:35 PM

28/m/5'11"/180
As rx'd
4:47

Comment #267 - Posted by: justaman - liberty, sc at July 23, 2012 1:05 PM

Had to change due to Battle Creek..
21-15-9
95# Thrusters
K's to E's
8:19
Previous Fran info below
WOD as RX'd
6:43
Precious was 7:02...previous to that was 6:44
Good Workout

Comment #268 - Posted by: dyagg at July 23, 2012 2:13 PM

6 min.s even

Comment #269 - Posted by: Matt Johnson (m/32/6'3"/215) at July 23, 2012 3:20 PM

6:45

scaled to 65#

Comment #270 - Posted by: pickle93 (m/41/6'/183) at July 23, 2012 9:14 PM

2:42 Rx

Comment #271 - Posted by: Ross at July 24, 2012 6:16 AM

Did this back to back with Isabel\
9:27 as rx

Comment #272 - Posted by: cscarr52 at July 24, 2012 7:25 AM

M/27/5'6"/180

As Rx'd

5:57

Comment #273 - Posted by: JBH at July 24, 2012 8:08 AM

2012-07-24: Sub: 12rnds - 400m run and 5X(95#thrusters/Strict pu's)@36mins.
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 #274 - Posted by: gs at July 24, 2012 9:32 AM

F/24/5'8/148

21-15-9
65# Thruster
Pull-ups

10:42

First time doing Fran with actual pull-ups!!

Comment #275 - Posted by: Boo Boo at July 25, 2012 7:46 AM

M/190/37/6'2"

4:57 (PR by 6 seconds)

Comment #276 - Posted by: Chad Bakken at July 25, 2012 12:03 PM

Warmup:
5 Rounds:
10 Lunges
3 Pull Ups
10 20lb DB swings
20 jumping jacks

5:15

Post-WOD
3 rounds:
40 sec max burpees
80 sec rest

51 reps

Comment #277 - Posted by: savetheh at July 25, 2012 4:50 PM

7:16 As rx'd

Comment #278 - Posted by: Tod M/42/5'10/180 at July 26, 2012 5:32 AM

8:30 rx'd (pr)

Prev pr was 9:20. Lots of warm up and "attitude adjustment" before. All sets unbroken except middle set of thrusters which, as last time were broken 9-6.

Used more snapping hips and legs in the thrusters and that helped some, as did the faster motion on the pull-ups. The big difference came from keeping my eye on the clock and making sure my "rests" didn't get carried away as in the past.

Next time gotta go for sub-8!

Comment #279 - Posted by: clark at July 27, 2012 3:54 AM

7/27/12 - 8.48 PR
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 #280 - Posted by: JonNYC xfit since 6/08 5.10 175 42 at July 27, 2012 9:31 AM

PR 8:09

Previous 12:49 Tonight 14:02 after a week off due to lower back stiffness

Comment #281 - Posted by: Cleveland at July 28, 2012 12:09 PM

neutral grip jumping pu

time: 10:17

m/41/5'8/240

Comment #282 - Posted by: phat boi at July 31, 2012 12:21 AM

5:15 PR

Comment #283 - Posted by: Ukkrew at August 1, 2012 10:35 AM

Time 6:38

Comment #284 - Posted by: Jeff Gebbie at August 1, 2012 6:40 PM

M/35/5'8"/157
Rx'd 7:37

Comment #285 - Posted by: Matt at August 2, 2012 9:29 AM

redid fran today (since the clock stopped half way through last time). 3:34 Rx

Comment #286 - Posted by: mlt at August 3, 2012 1:32 PM

52/m/186

8:07

Comment #287 - Posted by: denob at August 6, 2012 7:47 AM

5:29 as rx

7:33 as rx on January 26, 2012

January 1, 2011 I did this in ~18-19min...


Comment #288 - Posted by: SF at August 6, 2012 1:03 PM

8:02 as rx'ed
(PR 7:05 (8/9/11))

Still getting back on track after a long hiatus. Cardio was as much a factor as anything on this, too many rests.

Comment #289 - Posted by: gremnatious at August 15, 2012 10:15 AM

65#

6:32 (pr)

Comment #290 - Posted by: pickle93 (m/41/6'/183) at August 15, 2012 9:56 PM

rx - PR 3:33 Happy:)

Comment #291 - Posted by: EUGENE (M / 42 / 5 '11" / 180) at August 18, 2012 2:57 PM

M/36/5'11"/195
7/26/12

Thrusters (95 lbs.) 21,15,9
Pull Ups 21,15,9
BP 115 x 21, 125 x 15, 135 x 9

Comment #292 - Posted by: Rob S at September 3, 2012 9:53 AM

5:27 pb 29.10.12 45k/99lb with 2.5k collars
thrusters unbroken but included pauses, pull ups 11/10, 9/6, 9

06:01 05.02.12 45k
09:36 18.06.11
08:00 24.01.11
13:16 09.09.10

Comment #293 - Posted by: zenoperegrinus at October 29, 2012 6:23 AM

M/49/5'11"/210
11/15/12
Time 3:27 p.b. before 4:22
not bad for a old man!!!

Comment #294 - Posted by: Giovanni at November 15, 2012 7:36 AM

"Fran"

Three rounds, 21-15-9 reps, for time of:
30 kilos Thruster
Pull-ups

22:23

Comment #295 - Posted by: Joan Romero Cabot at January 5, 2013 11:56 AM

9:11

(PR is 8:12)

Comment #296 - Posted by: Manchild at April 2, 2013 5:53 AM

@Anaheim hotel
CFWUx3 + 50 singles + 10 DUs
7:00 using 1 45db + 1 50db

Compare to 120102.
CFWUx2 (very light PUs, no dips)
4:55 (+0:10)

Comment #297 - Posted by: Doug at April 18, 2013 3:31 PM
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