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

Whoop!

5:15

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?

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

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

^^

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

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

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

8:06

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

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

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

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

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

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

Time: 2.51 Rx

8:14 Not bad for first time in two years

@ #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.

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.

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

Games workout! This is gonna hurt

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 ;)

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!

7:41

8:56

5:51 rx

4:18 PR by .21!

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

m/17/5'10/180

did isabel then fran back to back both with 95lbs

13:13

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

Previous time 3:49
New PR 2:44

4:39 PR

Rory
Afghanistan

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

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.

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!

F/42/5'6"/145

65#; kipping pull-ups

7:43

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

5:15

5:15

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..

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.

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.

Rx

21x15x9

4:45

going to double dip and get it again later today

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!

Memuc @24, great job! Congrats.

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.

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!

6:09

PR by over a minute!

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

@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.

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

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

M/33/182/5"11

13:05

21-15-9

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

m/40/5'11"/165

6:03 Rx (PR)

retired army 1SG
clarksville, tn

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

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

37/m/173

Rx 6:38

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!

8:20

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

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!)

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.

M/25/5'11"/216

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

Need to work on pull-ups

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

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?

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.

asRx'd 5:39

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

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

5:50 - all sets were broken

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

6:03

M/41/5'10"/175

3:23 new PR

Dry heaved at the end- totally wrecked.

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

M/26/5'11/82kg

Rx 3:20min

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

8:08 min
Strict pull-ups

Modified to:

75# push press
pull-ups

3:13

7.49 my first Fran

but not a full pull-up though :(

3:40

#66 just make it a rest day

as rx'd

3:56

pr is 3:40

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

As Rx'd *New PR*

4:44

Until we meet again Fran!

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

2:01 rx. Slower than usual

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

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!

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.

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

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

@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!

scaled 6:24

Male 30
5'9/175lbs

Fran Rx: 6:50... No PR

4:02 Thanks to my boys at JOYCE pushing me

as rx'd
28/m/182

Dane
Afghanistan

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.

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

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.

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

rxd 6:55 pr

3.49 rx (PR)

4:56 as RX'd (PR)

M/34/5'10/213

8:17

Haven't figured the kip out yet.

4:56 as Rx'd (PR)

Big guy, weak pull ups

Rx'd 5:18

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

3:33

9:00 as RX'd

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.

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.

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!

7:47 @rx

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!

M/18/145/5'7

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

8:00.6

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.

M / 44 / 5'9" /167 lbs

9:41 with 2x 45# dumbbells

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

F/21/5'8"/150

Rx'd

65# thruster
pullups

5:09

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?

15:11

Rx'd
6:31

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.

7:19

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?

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

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

Pb at 2:41!!

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

4:30 baby

m/45/5'8"/175

6:36

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

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

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!

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.

M/5'8"/215/31

12 as rx'd

Weak endurance but I am making improvements

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

@Justine

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

M/20/6'3"/175

#123

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

M/23/175/5'8"

Fran rx'd

7:55

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

M/15/5'9"/149

used 45# BB for thrusters

6:55

M/15/5'9"/149

used 45# BB for thrusters

6:55

M/15/5'9"/149

used 45# BB for thrusters

6:55

10:35 as Rx'd

Male / 31 / 6-3 / 235

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

Great pic, Chan was hungry and wanted that win.

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

5:28

M/44/5'11"/195

As rx'd

9:55

30/m/165

4:44 mins.

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

7.26

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

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

4:49 as rx'd.

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

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.

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

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

tt = 7:55

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

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

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

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 :)

M/34/255/74

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

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

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

6:18 rx'd

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!

male, 39yo, 68", 151#

Fran 65#
8:42

10:05

my hands in 90%...

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

@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

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

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

Second month of CrossFit (from couch potato)

10:10

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#

6:21

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

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)

12:23

65#

10:15

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

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

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

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

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

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.

M/39/6'/150#

“Fran”

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

8:31

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.

M/24/180

Rx 8:25

2:48

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

both PR GREAT WORKOUT

4 30 Rxd

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

M/34/6'2"/255

21-15-9
115lb thrusters
Pullups

3:49

8:26

As rx'd

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

6:20

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

As rx'd:

7:24

M/42/5'8"/166

7:16

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.

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.

8:40 RX'd

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

5:21 @ 65lb.

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

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.

6:50 rx

M/51/190

20:25

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

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!!

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!"

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

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...

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

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

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

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

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.

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

Completed as Rx'ed.

Total time = 13:31

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.

M/34/6'3"/200

3:35(PR)

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

NDefinitely not runners.

m/40/180
Rx: 5:52

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

3:20. PR by 41 seconds. Nice.

3:20. PR by 41 seconds. Nice.

(corrected my age)

New pr rx'd 3:24
Stoked!

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.

M 37/5'7"/130

As rx'd:5:39

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

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

C-
3:10

9:56 with 40kg

6:20 Rx'd

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

as rx´d
4:08

"Fran" as rx.
9:35

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

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.

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

M/35/5'9"/150

First Fran

15:46

@ 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.

First attempt at Fran: 11:42.

5:10 As Rx

9:04

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

rx'd...
17:04

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

M/31/245 lbs.

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).

4:59 not a PR.

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

I SAVED ONE MORE KITTEN TODAY:)

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

11:15 and it kicked my #ss!

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

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.

6:14
as rx'd

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.

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!

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

6:37

M/52/153/1-1-06

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

M/34/5'9"/155

Rx'd

5:54

4:34 as rx'd

4.25, 3s over PR.

Jeff @ work
C2B
3:38

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

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.

38/M/172lbs

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

8:59

65# 7:01

26/M/240

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

M/31/5'8"/228

"Fran"

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

16:18

Completed as Rx'ed.

Total time = 13:31

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

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

6 min.s even

6:45

scaled to 65#

2:42 Rx

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

M/27/5'6"/180

As Rx'd

5:57

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#)

F/24/5'8/148

21-15-9
65# Thruster
Pull-ups

10:42

First time doing Fran with actual pull-ups!!

M/190/37/6'2"

4:57 (PR by 6 seconds)

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

7:16 As rx'd

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!

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.

PR 8:09

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

neutral grip jumping pu

time: 10:17

m/41/5'8/240

5:15 PR

Time 6:38

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

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

52/m/186

8:07

5:29 as rx

7:33 as rx on January 26, 2012

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

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.

65#

6:32 (pr)

rx - PR 3:33 Happy:)

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

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

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

"Fran"

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

22:23

9:11

(PR is 8:12)

@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)