November 12, 2013

Tuesday 131112

"Fran"

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

Post time to comments.

Compare to 130104.

Enlarge Image

Whitney Niemcziek Rosa.


"Go South, Episode 9: Gringos Regain Faith in Humanity" with Pat Sherwood and Ian Wittenber, CrossFit Journal video [ipod] [mov] [HD mov]


Banishing the Boogeyman by Pat Sherwood - CrossFit Journal article [pdf]

Posted by Pukie at November 12, 2013 5:00 PM
Comments

For those interested (I know everybody loves Fran!), CrossFit Football is doing their annual hero WOD "Wade" tomorrow. Wade passed away at 18 months old from brain cancer.

Please visit crossfitfootball.com to see the WOD. Maybe it will be an active recovery for everybody post-Fran.

Comment #1 - Posted by: Gavin at November 11, 2013 5:11 PM

Hey guys,

I'm a bit of a newbie so bear with me. I've been doing crossfit for a few months (by myself as there are no classes where i'm from in Australia) and i do the official crossfit warm up (well i try). I need to use a band for the dips and chinups. Unfortunately there is only one band level at the gym i go to.. Hence i struggle to complete my sets of 10 without failing. As i do the WODS each day with the warm up, could i possibly be hindering my chinups and dips by going to failure each day? As i seem to be at a point of not much improvement since i left the assisted machine and went to band pullups/dips. So i gues my question is should i maybe sub every second day to jump pullups/ pushups in the warm up so my muscles get a rest every second day? Really keen to get to the point of no band assistance! Thanks for your help.

Comment #2 - Posted by: buggs at November 11, 2013 5:42 PM

@buggs, give it a rest. Better to do smaller sets of lower reps (for example, 5 sets of 3 would be more beneficial to you than 1 set of 10).

Also, work on the negatives. Get yourself up to chin over the bar and slowly lower yourself for a period of 3 seconds until you are in a dead hang. Then get back up and do it again. Don't over do these, small sets of 3 reps would be beneficial for you as well.

Keep working it, but don't work it every day. How can you recover and get stronger if you work it everyday?

Comment #3 - Posted by: Gavin at November 11, 2013 6:06 PM

Great video about the crazy trip GO SOUTH! And excellent PDF crossfit journal, Pat Sherwood you are the man!
Will be great one day to share couple beers with you and your crew.
Be safe my friend.
Att
Juan Morales, crossfiter and proud Colombian.

Comment #4 - Posted by: JUAN at November 11, 2013 6:36 PM

a lot of people are going to have trouble falling asleep tonight.

Comment #5 - Posted by: cmorreale at November 11, 2013 6:38 PM

Whitney and Jonny!!! Awesome pic, way to represent. Jonny, glad this wasn't a full frontal in your singlet

Comment #6 - Posted by: Annie Olson at November 11, 2013 7:06 PM

Love the Go South Videos! Keep'em coming.

Comment #7 - Posted by: So... Intense Pat 23/6'3"/212lbs at November 11, 2013 7:08 PM

As Rx'd 5:53 PR by 45 seconds. My first Fran was over 12 minutes a year ago. I love this stuff

Comment #8 - Posted by: Pond 74"/205#/33yo at November 11, 2013 7:18 PM

M/27/5'8/165

7:35

Comment #9 - Posted by: nelsmich at November 11, 2013 8:24 PM

M/25/201
Fran 21-15-9 reps from hell/for time
95# thruster
pull ups
previous - 7:20 (28 AUG 2013)
this time - 5:35 ( 11 NOV 2013)
21 Unbroken on both
15- 5,5,5 thrusters / 10,5 pull ups ( got all cotton mouth and ran to fountain but cound't consume water due to panting (2:55 mark after first set of 5)
9- unbroken on both ( after almost panted out my lung)
taped hands split finger still ... fuck

I did i today based on time I only had 45 minutes for warm up/skills/WOD

Tomorrow is hero WOD time for me I would have like to have done it today on remembrance day however ceremonies kept me busy. Tomorrow is "Erin" for me
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-
If you want to be inspired read this article upshttp://legionmagazine.com/en/index.php/2009/03/the-life-and-death-of-erin-doyle/

Comment #10 - Posted by: Jesse at November 11, 2013 9:18 PM

Sub 7should b a good time

Comment #11 - Posted by: Steve-o at November 11, 2013 9:32 PM

M/26/5'8/170

5:35

Comment #12 - Posted by: Byron H at November 11, 2013 10:53 PM

M, 5.8, 170

2:32 PR

Comment #13 - Posted by: RK at November 11, 2013 11:11 PM

M/207

4'34

Comment #14 - Posted by: Jay cutler at November 11, 2013 11:42 PM

I woke up this morning and thought I fancy doing 'Fran' today and there it is on todays WOD!! can't wait!!!!!!!!!!

Comment #15 - Posted by: Andy Dutch Russell at November 12, 2013 12:29 AM

I did Fran for the first time 8 days ago alone and got 13:30.

I did Fran today with a mate and hit 7:44.

Today I learnt the importance of community and rest management.

Comment #16 - Posted by: Alex 20/5'11/185 at November 12, 2013 12:31 AM

M/ 85kg/ 23yrs/ 5'10

4:13

Oh Fran...

Comment #17 - Posted by: Alex Yagoub at November 12, 2013 1:16 AM

as rxd
7.48

Comment #18 - Posted by: Seamus (30/m/183cm/95kg) at November 12, 2013 2:00 AM

3:44 PR

Comment #19 - Posted by: Nick at November 12, 2013 2:48 AM

Hi, help me please! If I RX fran it takes me about 15min. I've been crossfitting at home doing the wods as close as I can for a year, I scale the weights but never the reps. My lifting technec is getting better but still can't lift a lot and full weight fran I'm doing singles. Should I do light weight unbroken then add a coulpe of kg's Until unbroken then add more or sticl with full weigth and hope to increase reps? I can kip the pull ups not unbroken but close. I am 5'5" and 150bls if that helps. Thanks any help will be well recived.

Comment #20 - Posted by: sean uk at November 12, 2013 3:00 AM

5:05 rx

Comment #21 - Posted by: gb 46/m/71"/185# at November 12, 2013 3:05 AM

5:15 @ 65# (ties pr)

Comment #22 - Posted by: Joe Northside m/35/70"/195 at November 12, 2013 3:29 AM

@sean

If I were you I would scale the weight so that you can do the workout under 10 minutes and get the kind of stimulus intended for this workout (Fran is supposed to be much more of a sprint than a marathon). Then I would do additional strength work outside of WODs so that you can eventually manage heavier weights. IMO, timed workouts are great but not the place to work on strength/skills. That should be done before your metabolic conditioning. Hope that helps.

Comment #23 - Posted by: RCP90 at November 12, 2013 3:32 AM


Modified puppy from brandX.
15-12-9
20#thruster
Assisted pull-up machine (started onl lvl 18 ended on lvl 20)
9:26

Way better than last time. >.>

Comment #24 - Posted by: Amanda at November 12, 2013 3:34 AM

Thanks for the advice. Maybe I'll try 5 sets of 3 heavy thrusters and weighted pull ups. With 90sec rest, first then short rest then fran scaled. And try the same for other wods. Thank you . Will post improvments as we go.

Comment #25 - Posted by: sean uk at November 12, 2013 3:42 AM

"Fran done well is a 3-5 minute workout. This time try choosing a weight that will let you do the workout with good form in that time. Be warned, the difference between sub 5 and sub 3 in metabolic cost is enormous." ~Garddawg

Comment #26 - Posted by: Joe Northside m/35/70"/195 at November 12, 2013 3:47 AM

RXd

11:15 (16 minutes in 2011). Might try scaling next time to get it closer to 5.

Comment #27 - Posted by: ScooteR at November 12, 2013 4:25 AM

First Fran.

21-15-9
65lb Thrusters
Pullups

6:42

Comment #28 - Posted by: EricS M/33/5'10/175 at November 12, 2013 4:35 AM

5:06 RX (PR)

Comment #29 - Posted by: MIKE B at November 12, 2013 4:41 AM

7:19 Rx'D (PR)
M/6ft/200lbs

Comment #30 - Posted by: Sammy at November 12, 2013 5:02 AM

10:33, a bit slow as I dont know how to kip so all pull-ups were strict but I have cut about 5 mins off my original time from about 6 months ago.

230/m/35

Comment #31 - Posted by: Babs at November 12, 2013 5:37 AM

F/52/5'6/118
Fran @ 55#
7:53
100 ab mat unanchored butterfly situps 3:31 last time 3:34
Swod back squat week 3 3 x 130 plus warm up
Butterfly pull up practice
What does that mean - the cost to your metabolism ?

Comment #32 - Posted by: D.S. at November 12, 2013 5:50 AM

8:15 Rx'd

131021: 9:05
130628: 7:14 (85# thrusters)

Comment #33 - Posted by: Jim R. 51/5'8"/160 at November 12, 2013 6:07 AM

#25/Babs, great improvement! Lots of good videos in the "exercises and demos" tab on kipping pull ups.

Comment #34 - Posted by: Jim R. 51/5'8"/160 at November 12, 2013 6:10 AM

My first ever attempt at Fran:
Scaled thrusters to 30Kg
I'm pretty new to Kipping pull-ups so technique let me down on this one but getting better.
21-15-9 of:
thrusters (30kg)
Pull ups
Time: 8:32.

Comment #35 - Posted by: Simon Murray at November 12, 2013 6:13 AM

as Rx'd

3:25

Comment #36 - Posted by: Adam Angrisanio at November 12, 2013 6:37 AM

hey guys, ive been crossfitting for about 4.5 years. love it! im 52 years old 5'3" and 112lbs. im in good shape and like to hit it as hard as i can on each wod. i use to do 3 days on 1 off, but started feeling wiped out at night and feeling sluggish. i seem to function much better mentally and physically if i do 2 days on and 1 off. my question is this....do the crossfit pros, lol, ever reccomend 1 week rest? or a couple of days rest? i have heard sometimes its good to reset your system. any suggestions would be apprecitated.

Comment #37 - Posted by: angie at November 12, 2013 6:38 AM

Rx'd 10:14

Comment #38 - Posted by: M/36/176/5'11" at November 12, 2013 6:45 AM

@Sean, as RCP90 stated, you need to be doing some strength work in addition to main site WODs. You will get much stronger doing dedicated strength work.

Comment #39 - Posted by: Gavin at November 12, 2013 7:08 AM

@angie, listen to your body. If your body tells you to rest then you need to rest. You might also look at increasing your sleep (8 hours a night will help you perform best) as well as your diet (many of us are not consuming enough calories to fuel our bodies).

Taking a week off is a great idea. Nothing to be ashamed of. What are you training for? I'm training for a better quality of life and to be stronger and quicker. Me feeling wiped out and sluggish doesn't help that goal.

Comment #40 - Posted by: Gavin at November 12, 2013 7:14 AM

Rx
8:15

Comment #41 - Posted by: Silas (M/28/6'/180) at November 12, 2013 7:15 AM

M 28/5'10/205

5:24

Comment #42 - Posted by: Danny at November 12, 2013 7:23 AM

M 43/185/6'
4.57. Last time 7.34.

Comment #43 - Posted by: Mike at November 12, 2013 7:25 AM

44/M/190

As rx'd 4.17. 25 seconds slower than last time...

Comment #44 - Posted by: RTC at November 12, 2013 7:51 AM

7:23

Comment #45 - Posted by: John at November 12, 2013 7:58 AM

42/M/176/71"

Rx'd - 10:34
This is the first time I've tried Fran as Rx'd. All good reps. Best time previous was 9:39 scaled to 85#.

Comment #46 - Posted by: Will at November 12, 2013 7:58 AM

10:27

Comment #47 - Posted by: BW at November 12, 2013 8:05 AM

7:22 (1:52,3:41,1:48)

Comment #48 - Posted by: DLong (M/38/5'10"/185) at November 12, 2013 8:26 AM

6'1" 205 27
4:50 PR

Comment #49 - Posted by: Rusty Menchaca at November 12, 2013 8:30 AM

First time trying crossfit.. Been reading this site and some others and decided to give it a shot. Once my son is older (he's only 5 months and sleeping right now gave me a chance to try) I will find a box.
Still trying to catch my breath but just tried the WOD in my garage. Got 10:46, had to use some bands to assist me on the pull-ups but I did it.

Comment #50 - Posted by: Danny at November 12, 2013 8:35 AM

3:49 first time rx'd

Comment #51 - Posted by: M 23/5'9"/170 at November 12, 2013 8:39 AM

6'1"/44/220
4:23 (PR by 32")
Thrusters - unbkn
Pullups - 21, 10/5, 9

Comment #52 - Posted by: PW56 at November 12, 2013 8:52 AM

M/29/165/6'0"

Ooohhhhh how I hate you Fran.......but I did PR you today by a little over 30 seconds!!

4:44 I don't care to see you again anytime soon

Comment #53 - Posted by: James Bobo at November 12, 2013 8:55 AM

6:47

Comment #54 - Posted by: Ronin at November 12, 2013 8:57 AM

M 23/5'9"/170
3:49 first time soing this wod

Comment #55 - Posted by: M 23/5'9"/170 at November 12, 2013 9:02 AM

Scaled/modified to:

Three rounds, 21-15- and 9 reps, for time of:
75 pound Push press
Pull-ups

3:12

PR for this scaling by 1 second.

Comment #56 - Posted by: Kevin C. (M/54/5'11"/178) at November 12, 2013 9:11 AM

Joe- nice effort on the PR tie!

Jim- great Rx time!

Comment #57 - Posted by: Kevin C. (M/54/5'11"/178) at November 12, 2013 9:13 AM

Gavin- I really like your training philosophy. "Training for a better quality of life and to be stronger and quicker. Me feeling wiped out and sluggish doesn't help that goal."

Well put.

Comment #58 - Posted by: Kevin C. (M/54/5'11"/178) at November 12, 2013 9:15 AM

I agree with you Kevin. Gavin your philosophy is right on. It is easy to get caught up in over training.
Nice performances
Joe N
Jim R
And Kevin C! I learn a lot from your posts guys.
Today was a PR for me
Thrusters 65Lb
5:57
Everything unbroken except round two of pull ups 8/7

Comment #59 - Posted by: ChuckB 55/5'11"/155 at November 12, 2013 9:44 AM

2:50RX

F/15/110/5"5

Comment #60 - Posted by: Jessica Schwartz at November 12, 2013 9:46 AM

M/36/6'00/185

Rx 7:24

Comment #61 - Posted by: Seth at November 12, 2013 9:48 AM

5:39 Rx'd

Go PS!

Comment #62 - Posted by: james.patrick [M/51/66"/135] at November 12, 2013 9:54 AM

3:44

Comment #63 - Posted by: Craig Beveridge 39/M/5'11/210 at November 12, 2013 10:12 AM

Rx'd

6:12 (PR)

Comment #64 - Posted by: Alex M/23/6'0"/184 at November 12, 2013 10:22 AM

5:57
Had to sub dumbells for prescribed

2 months off from working out, first week hurts!

Comment #65 - Posted by: Jmoore at November 12, 2013 10:43 AM

M/25/6'0"/205

6:15... pull ups done on rings

Comment #66 - Posted by: Tyler Wilkerson at November 12, 2013 10:48 AM

F/52/5'6/118
Bring Sally Up squats 45# bar
Grace 3:15 @ 65#
Last time 2:53 @ 55#

Comment #67 - Posted by: D.S. at November 12, 2013 10:51 AM

6:14 - PR by 1:31
130104 - 7:45 (-2:20)
120718 - 10:05
I feel a sub 5:00 getting closer!

Comment #68 - Posted by: fargingbastige (M/46/6'0"/195) CrossFitter since 1 May 2012 at November 12, 2013 10:54 AM

ScooteR, Babs, Jim R. - awesome improvement!

Kevin C., ChuckB - thanks, great job on the prs today!

D.S. - I think 'metabolic cost' has to do with amount of calories burned during an activity, so while going from a five to a three minute Fran may be a decrease in time of less than half, it could require you to use twice as much energy to achieve.

Comment #69 - Posted by: Joe Northside m/35/70"/195 at November 12, 2013 10:55 AM

115lb thruster
reg pull ups
10:45

Comment #70 - Posted by: David Price at November 12, 2013 11:14 AM

ChuckB- congratulations on the PR! Great job.

james.patrick- impressive time!

Comment #71 - Posted by: Kevin C. (M/54/5'11"/178) at November 12, 2013 11:19 AM

3:22 (off pr by 4", pref 3:18)

Comment #72 - Posted by: mlt at November 12, 2013 11:24 AM

Thanks Joe N.

Comment #73 - Posted by: D.S. at November 12, 2013 11:26 AM

F/32/164cm/55kg
10:29 RXed first ever, alone in a crowded normal gym.... no one touched the pull-up bar after I finished!

Comment #74 - Posted by: Erin at November 12, 2013 11:29 AM

3:45 as rx'ed. PR. Still can't breathe, haha

Comment #75 - Posted by: poppy at November 12, 2013 11:30 AM

Scaled to 65lb thrusters

7:00 (PR by 4 seconds)

Was feeling pretty gross from eating too much pie this week... could have done better.

I did 3 or 4 pull-ups hanging from my fingertips at the end, and my forearms felt like they were going to explode for about 10 minutes after the WOD. Ugh.

Comment #76 - Posted by: BC (26/M/5'9"/140lbs) at November 12, 2013 11:44 AM

Rx'd at 6:37, new PR for me
M, 24yrs old, 180lbs

Comment #77 - Posted by: Drew Adam at November 12, 2013 11:50 AM

Started CrossFit on Sunday first time doing "Fran" PR at 5:18 at 95 lbs

Comment #78 - Posted by: Daniel L. at November 12, 2013 11:54 AM

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

= 6' 34"

Comment #79 - Posted by: David at November 12, 2013 11:57 AM

3:42 (pr)

Comment #80 - Posted by: Fred 39/176/78 at November 12, 2013 12:41 PM

M/48/6'/205 9:29 Rx'ed, Girard,Oh First time trying Fran. She's a bitch.

Comment #81 - Posted by: David H. at November 12, 2013 12:51 PM

Scaled down to 65# Thrusters.
4:18

(should've went rx'd)

Comment #82 - Posted by: Justin M/27/5'8"/144 at November 12, 2013 12:52 PM

Rxd
4:22

Comment #83 - Posted by: Dave 31/6'/180 at November 12, 2013 1:13 PM

ChuckB and james.patrick, great times--good to see.

ChuckB, Joe N, and Kevin C, thanks for the encouragement. Took me 30+ minutes after the workout to recover...thrusters always chew me up. Had to break up 2 of the pull up rounds, though the numbers were manageable, b/c I was so wasted from the thrusters. Still...

Can't wait till the next Fran! Sub 8:00, here I come!

Comment #84 - Posted by: Jim R./51/5'8"/160 at November 12, 2013 1:13 PM

M/42/6.0/200
Scaled thrusters 85
8:05

Comment #85 - Posted by: Pegaman at November 12, 2013 1:14 PM

Did Fran a few weeks ago in place of her chubby sister Fran; landed at 11:45.

Took her out again today and am proud to say I nailed it down in 8:11.23!!!

Comment #86 - Posted by: Matt von L (27/m/6'0"/190) at November 12, 2013 1:24 PM

Time posted at #58

Additional info

Post workout(PR) time-line

5 minutes
Managed to lift head off ground without the 'darkness' creeping into my peripheral vision

10 minutes
Managed to get out of the garage and to the bathroom

20 minutes
Still lying on bathroom floor trying with all my might (or what's left of it) not to be sick

25 minutes
Managed to stand up again and get into shower.

Comment #87 - Posted by: Craig Beveridge 39/M/5'11/210 at November 12, 2013 1:32 PM

Bad day, Rx'd 13:40.

Comment #88 - Posted by: Tim P. at November 12, 2013 1:34 PM

Kevin C, Jim R & Joe N, great work as usual!

I'm still in marathon recovery mode, and went light today
2 mile run warm up, then WOD in 6:54
45 pound barbell for thrusters
1 green band for pull ups
1 mile walk cool down

Comment #89 - Posted by: Glorybelle (F/44/5'5/135) at November 12, 2013 1:59 PM

Did this at CrossFit Maribyrnong last week and got some amazing results. We added a 800m run after the round of 21, 600m after round of 15 and 400m run after 9's... 3 guys and 1 girl went under 12min.

Comment #90 - Posted by: Marty M at November 12, 2013 2:05 PM

Glorybelle-thanks. But, I'm envious that you can do a 2 mile "warm-up". I would be done right there!

Again, great job at the marathon. Good to have you back.

Comment #91 - Posted by: Kevin C. (M/54/5'11"/178) at November 12, 2013 2:09 PM

8'03" Rx'd
tough battle!

Comment #92 - Posted by: Rui Ventura at November 12, 2013 2:20 PM

33m 5'6 / 160
First time doing WOD 5:27

Comment #93 - Posted by: Alex at November 12, 2013 2:25 PM

Rx'd
5:53

There are just no words to describe it...
except FRAN!

Comment #94 - Posted by: TK M/45/5'9"/180 at November 12, 2013 2:29 PM

3:00rx pr by :17

Comment #95 - Posted by: Kri$ at November 12, 2013 2:31 PM

3' 23" PR @9000 ft above sea level
CrossFit Quito "Highest Affiliate on Earth"

Comment #96 - Posted by: CrossFit Quito at November 12, 2013 2:49 PM

New to crossfit. Just started doing it on my own about a month ago. 1st time doing Fran.

9:50

Comment #97 - Posted by: NSN M/27/5'10"/200 at November 12, 2013 2:51 PM

Praus2018

11 min 32 sec

Comment #98 - Posted by: Praus at November 12, 2013 3:01 PM

F/31/5'8"/150 lbs.

As RX: 22:17

This was my first time ever doing this as RX... I finally got my 1st pull up a week ago also. I know the time is weak but I finally can do this with no modification!

Comment #99 - Posted by: Ray at November 12, 2013 3:12 PM

First Fran - 8 mos in... 11:41 as rx'd - intend to be like comment #8 and be in the 5 minute area next time!

Comment #100 - Posted by: jw at November 12, 2013 3:29 PM

5'7" 144lb pre pregnancy 35yrs
8 months preggie

Rx'd 6:20

Comment #101 - Posted by: Serena C at November 12, 2013 3:55 PM

Great posts by all my buddies here. Nice job Jim, Kevin, Joe N, DS, Glory, etc.

CrossFit football:

Strength: Deadlift 5RM @ 345# (PR). Also did 355# x 3 (PR) because I can't count. Prior to CFFB, 340# was my 1RM.

WOD: Hero "Wade" in 18:49.

5 RFT of:
45 lbs One Arm KB Power Snatch - 11 reps
45 lbs One Arm KB Thruster - 12 reps
Pull Ups - 11 reps

Comment #102 - Posted by: Gavin at November 12, 2013 3:58 PM

GREAT WOD!
15min02seg rx'd

Comment #103 - Posted by: ricardo pedrosa at November 12, 2013 3:59 PM

@Serena, you destroy my Rx time. NICE job!

Comment #104 - Posted by: Gavin at November 12, 2013 3:59 PM

15min02seg rxd

Comment #105 - Posted by: ricardo pedrosa at November 12, 2013 3:59 PM

15min02seg rx'd

Comment #106 - Posted by: ricardo pedrosa at November 12, 2013 4:00 PM

7:38. 45lb bar (unbroken), jumping pullups (broken). 55 lb. next time.

Comment #107 - Posted by: Elliott Harding at November 12, 2013 4:03 PM

27/6'2"/338/m

21 65 thrusters
21 a-pull-ups 150 lbs

Comment #108 - Posted by: Dawgsrus at November 12, 2013 4:23 PM

Senior@ 65. Rx in 12:29. Old Guys Yeah!

Comment #109 - Posted by: Ruc1 at November 12, 2013 4:26 PM

M/6'0/210 lb/25 yo

3:38 rx'd

Comment #110 - Posted by: Peter W at November 12, 2013 4:39 PM

My time first time doing this today was 5:36

Comment #111 - Posted by: Orlando Dumad at November 12, 2013 4:49 PM

M/5'7/140lbs/21yo

5:40 RX

PR by 2 minutes :D

Comment #112 - Posted by: Eddie at November 12, 2013 4:56 PM

As RX'd 8:25 butt whipped. Need to learn to kip. No longer FRAN virgin. Thanks CF

Comment #113 - Posted by: Jbc 41/6'1"/200 at November 12, 2013 5:09 PM

m/5'11/180/35

RX 4:28 missed my PR by 22 seconds.....FRAN!!!!!!!!!

Comment #114 - Posted by: tyler at November 12, 2013 5:10 PM

Fran as RX'd
5:49
New PR.
Then
8:00 Cross trainer
Previous was 6:43...
previous to that was 6:44
Good Workout

Comment #115 - Posted by: dyagg at November 12, 2013 5:12 PM

Three rounds, 21-15 and 9 reps, for time of:
100lb Sandbag Thruster
Pull-ups
3:48 (7 seconds quicker)
Être prêt
Soldier for Life
M/56/6’/215

Comment #116 - Posted by: Pete In Sun City at November 12, 2013 5:13 PM

My first Fran today. As prescribed: 10:41.

I don't know how to kip, so the pull-ups were strict, but I just started being able to do pull-ups in the last month. I weight 280 lbs/6'3"/m.

Had knee surgery on Aug. 26, so it feels good to start to recover some strength.

Comment #117 - Posted by: Machiavelli at November 12, 2013 5:30 PM

00:10'34" as rxd

3 min slower than my last attempt.

Comment #118 - Posted by: b.jolly at November 12, 2013 5:34 PM

Male, 41 yo, 68", 150#

time: 10:42

Comment #119 - Posted by: Karl at November 12, 2013 5:42 PM

coming off a week of being sick so i scaled to 15lb dumbells did kipping pullups got it in 4:03

Comment #120 - Posted by: megan at November 12, 2013 5:44 PM

5:53 Rxd

Comment #121 - Posted by: Matt at November 12, 2013 5:46 PM

5:32 as rx'd
About a minute off my last time. Transitions were spread apart and PU bar was short, making kipping awkward.

Comment #122 - Posted by: MAGNUS 28/5'8"/155 at November 12, 2013 5:55 PM

8:07

As rx'd

Comment #123 - Posted by: Brett (25/M/188cm/77kg) at November 12, 2013 6:04 PM

2:49 rx'd,
PR all due to my Movember stache!

Comment #124 - Posted by: BLong/M/35/71"/201 at November 12, 2013 6:04 PM

M/53/153/1-1-06

Test week at Comet.

12:00 run for distance. 2145M
2K Row. Completed ;-)

Comment #125 - Posted by: bingo at November 12, 2013 6:14 PM

85#
8:54

Comment #126 - Posted by: lucio1928/41/182/95 at November 12, 2013 6:27 PM

M/30/5'9"/215

5:53 PR

Comment #127 - Posted by: Boggs at November 12, 2013 6:32 PM

My second Rx'd workout and definately my first Fran only a few months in.

9:53

Comment #128 - Posted by: Nate at November 12, 2013 6:34 PM

M/22/6'/220

3:06 pr by 36 seconds I think I should probably double check

Comment #129 - Posted by: Josh at November 12, 2013 6:45 PM

6:06

New to CF and do my workouts at a regular gym (get eyebrows raised by many). I realized that my form on the thruster was wrong when I did this before. Just a push press when I tried this a month ago rather than a full thruster and my time was 4:18.

The power required for a proper thruster was so much more intense. I am sure that everyone knows this already, but I had to share.

That being said, a woman who has been watching me workout the last month came up to me today and said "Wow, you are the fittest person in this gym" (as I was keeled up in a ball on the floor post-Fran).

While I know I barely hold a candle at a regular CF box, it made my day today.

Thanks to all of you for your inspiration!

Comment #130 - Posted by: Mike M m/38/5'9"/185 at November 12, 2013 6:51 PM

M/38/195

2:34 rx. No rest straight sets. Almost passed out!

Comment #131 - Posted by: Joel Propst at November 12, 2013 6:54 PM

3:25

Comment #132 - Posted by: Pacers at November 12, 2013 7:07 PM

Matt 3:31 pr
Mike d 3:52 pr
Seb 4:24 (4:20 pr). Arrrrggggg. Pullups no flow today! Next time!

Comment #133 - Posted by: Sebastian at November 12, 2013 7:09 PM

If you scale the weight on Heavy Fran (which I did when she came around in October), you get Short Fran, i.e. regular Fran with sets of 15-12-9.

Today I scaled the reps of Fran and did Short Fran.

And had the exact same time: 8:33.

M/49/5'10"/164

Comment #134 - Posted by: Roger in Phx at November 12, 2013 7:29 PM

3:52 Rx'd

Comment #135 - Posted by: phill 37°21'41"N 118°23'43"W at November 12, 2013 8:02 PM

3:07 rxd

Comment #136 - Posted by: Jake Kiddoo at November 12, 2013 8:06 PM

8:35 RX'd

Comment #137 - Posted by: Richie at November 12, 2013 8:19 PM

5:36 Rx'd

Comment #138 - Posted by: Stox at November 12, 2013 8:20 PM

just performed last Fri
5:35 @ 65#

Comment #139 - Posted by: Windlord at November 12, 2013 8:22 PM

9:00 as Rx'd. still slow but a lot better then when i started!

Comment #140 - Posted by: cole at November 12, 2013 8:36 PM

first time im doing fran rx 7:59 i hate my pull ups

Comment #141 - Posted by: hector vela at November 12, 2013 9:00 PM

I've been doing CrossFit for about a month now and this was my first experience doing Fran.

Rx: 7:58
followed by about a 5 min floor starfish....yikes

Comment #142 - Posted by: Jay m/22/5'9''/175 at November 12, 2013 9:40 PM

M/26/5'1"/145.

First try 6min 27 sec
Today's time 3min 35 sec PR
Yeah buddy felt great :)

Comment #143 - Posted by: Bud Cruz at November 12, 2013 10:04 PM

Hey! im a 17 year old from sweden. Been doing crossfit for a couple of months. Started to get serious this mont tough. my first Fran as rx'd as possible on 4.43! and right after that Cindy 29 rounds. how should i feel about those scores?

Comment #144 - Posted by: cleanVictor at November 12, 2013 11:44 PM

Hey guys! I'm a 17 year old swedish dude. I started doing crossfit in small portions like a couple months ago, but now me and my lad wanted to get a bit involved. So we've started working out more frequently. Yesterday we tried Fran (first time) and I clocked in at 4.43 minutes. After recovery i also tried myself on Cindy on wich i scored 29. Can you guys please tell me how to feel about these scores?

Last post didn't go trough for some reason... Never quit!

Comment #145 - Posted by: victorysweden at November 13, 2013 2:13 AM

Rx 06:40. I Hate working out in the morning!

Comment #146 - Posted by: Anders 26y,73 kg,179 cm at November 13, 2013 3:51 AM

Scaled

65 lbs thrusters
Assisted pullups

11:05

Comment #147 - Posted by: Fitz997 at November 13, 2013 3:54 AM

M/22/5'10"/183

4:35 Rx'd

New to crossfit and first time trying Fran. Thought beforehand I would be able to throw in some heavy Deadlifts and core work after... not a chance. Fran slapped me in the face and put me to bed.

Comment #148 - Posted by: Dave at November 13, 2013 4:19 AM

2013-11-13: 6:02 (2:17,2:25,1:15)
2013-01-04: 5:35 (1:57,2:09,1:28)
2012-07-24: 12rnds:400m+5X(95#thrstr/Strict pu)@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 #149 - Posted by: gs at November 13, 2013 4:31 AM

M/22/5'10"/183

4:35 Rx'd

Comment #150 - Posted by: Dave at November 13, 2013 4:45 AM

First time doing Fran

Scaled to 75#

10:07

Comment #151 - Posted by: Jonathan at November 13, 2013 5:41 AM

@ #34 Thank you for the advice

Comment #152 - Posted by: babs at November 13, 2013 5:41 AM

6:45 for 1st rd (12 w/ 135, 9 w/ 115) vs
8:27 7/22/12
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 row wu 3:59

Comment #153 - Posted by: kevin o at November 13, 2013 5:42 AM

4:54 Rx'd *strict pullups

Comment #154 - Posted by: peter nemr 32/M/165 at November 13, 2013 6:21 AM

4:54 Rx'd *strict pullups

Comment #155 - Posted by: peter nemr 32/M/165 at November 13, 2013 6:21 AM

5:47 rx
10 sec pr

Comment #156 - Posted by: Johnh 45/205 at November 13, 2013 6:37 AM

4.19 as Rx'd. Still trying to crack 4 minutes

24/m/5'11"/175

Comment #157 - Posted by: Logan S at November 13, 2013 6:42 AM

M/35/5'9"/160

5:17 rx'd

2 seconds slower than last time

Comment #158 - Posted by: Antun Karlovac at November 13, 2013 7:29 AM

4:49 rx--PR

Comment #159 - Posted by: Matt/m/170/5'9/30 at November 13, 2013 7:56 AM

1/5/13 9.01 with 75#
11/12/13 10.15 with 65#
...been away from the gym for a while

Comment #160 - Posted by: wescampo at November 13, 2013 8:16 AM

thrusters with 80lbs - pull-ups as is

7.33

Comment #161 - Posted by: Ben at November 13, 2013 8:29 AM

I want one of the old CrossFit T shirts.

For a good time call Fran.
21-15-9

Semper Fi!

Comment #162 - Posted by: MajorDad (M/53/6'3"/165) at November 13, 2013 8:41 AM

Jetzt geht das weider los!

Comment #163 - Posted by: Greg at November 13, 2013 9:38 AM

5:45

PR> 5:16

Comment #164 - Posted by: Ukkrew at November 13, 2013 10:24 AM

10/06/13 8:45
11/12/13 7:03
RX'd

I could have cried!

F/28/130/5'4"

Comment #165 - Posted by: Cassie at November 13, 2013 10:53 AM

32/M/6'2/224
As Rx'd 14:18

Comment #166 - Posted by: Eric 3720 at November 13, 2013 11:21 AM

Front Squat 10-5-5-3-3-3-1-1-1-1
155, 170, 185, 200, 210, 220, 230, 240, 245, 250(f)

5x Row 250 Meters w/3 minutes rest
:45, :43, :45, :46, :47

Compare to:
120718 - 3:44
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 #167 - Posted by: B. Rhaly at November 13, 2013 12:35 PM

5:45

PR> 5:16

Comment #168 - Posted by: Ukkrew at November 13, 2013 12:42 PM

4:42

Comment #169 - Posted by: myles456 at November 13, 2013 1:07 PM

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
18:06

Comment #170 - Posted by: ccraft at November 13, 2013 2:13 PM

5:03 as rx'd. 6:05 last time.

Comment #171 - Posted by: Rowan M/5'5"/150/49 at November 13, 2013 3:11 PM

5:30

Comment #172 - Posted by: Derek at November 13, 2013 4:37 PM

4:58 as Rx'd (PR)

Previous Frans
Father's Day Fran 6/16/2013 5:31
Afghan Fran date unknown 7:38 (Kandahar CrossFit)

Comment #173 - Posted by: rgrP M/42/175/68" at November 13, 2013 5:34 PM

7:20

Comment #174 - Posted by: DanA at November 13, 2013 6:57 PM

8:20

Comment #175 - Posted by: Peter Sullivan at November 13, 2013 7:27 PM

Rx

5:37

Add one minute because I didn't start the clock until after the first round of thrusters.

Comment #176 - Posted by: Jesse Montagnino at November 13, 2013 8:04 PM

I didn't have a chance to do it yesterday, so I doubled, nearly tripled up today, I did Fran, 21-15-9 95lb thruster&kipping pull-up, I also did CrossFit Total, AND then did Bring Sally Up challenge, but segmented to three sets of a minute each set.
M/22/5'10"/185
Fran-4:58
CrosFit Total: Deadlift-505, Back Squat-490,
Shoulder Press-245.
Bring Sally Up- 135lb Back Squat, 3rds of 1min, 1min rest.

Comment #177 - Posted by: Jake Lyons at November 13, 2013 9:31 PM

6:12 rx

Comment #178 - Posted by: Crusader at November 14, 2013 12:36 AM

warmup with 3x5 185lb dead lifts

Fran at 75 lbs
7:13

m.153.40

Comment #179 - Posted by: brett_from_wylie at November 14, 2013 5:07 AM

M/27/1,87m/92Kg

Rx'd
11:18

Half kipping pull-ups, bar was not high enough to kip properly.

Comment #180 - Posted by: Arthur at November 14, 2013 5:35 AM

First ever Fran this morning: 6:18 as Rx'd.

M/27/5'8"/147

Comment #181 - Posted by: Chris at November 14, 2013 7:52 AM

Rx
5:31
M/31/5'6"/185

Comment #182 - Posted by: McNerney at November 14, 2013 8:30 AM

7:52

40 kg thrusters

Comment #183 - Posted by: Tomi K. (M31/180/82) at November 14, 2013 9:14 AM

as RX'd, 5:22

Comment #184 - Posted by: Chris Reed at November 14, 2013 9:43 AM

As Rx 5:24

Not bad for a skinny bloke.

M/168#/6'/39 yrs

Comment #185 - Posted by: Britishfireman1 at November 14, 2013 9:52 AM

3:01 as Rx'd. PR.

Comment #186 - Posted by: Michael m/51/5'9"/180/MI Survivor at November 14, 2013 9:55 AM

scaled
30kg thruster + pull-ups
5 sets 9 rep
13:10

Comment #187 - Posted by: Vasman at November 14, 2013 10:28 AM

As Rx'd - 7:58

Comment #188 - Posted by: egand1988 at November 15, 2013 7:59 AM

13:42

Comment #189 - Posted by: georgi, M/33/175cm/84kg at November 15, 2013 8:56 AM

rx'd 8:00

Comment #190 - Posted by: bowman 35/M/5'8"/170 at November 15, 2013 12:12 PM

M/23/5'11"/189.6

7:27.33 RX'd

Had an even worse headache than previous wod that started during the 21 pull ups. Was highly debilitating throughout as evidenced by the time.

Comment #191 - Posted by: MilesForks at November 15, 2013 2:43 PM

4:09 PR by 6 seconds. Unbroken.
2 full rest days prior.

Comment #192 - Posted by: ART/M45/5'5"/150 at November 16, 2013 5:24 AM

Buy in:
250m run
500m swim
250m run

WOD:
"Fran"
21-15-9 reps, for time of:
65 pound Thruster
Pull-ups
5:46 pr
12:42 previous

Cash out:
Short jog
Stretching

*woohoo finally some significant improvement-stoked-guess this means I'll be doing Fran big dawg style next time 👊

Comment #193 - Posted by: vic* at November 16, 2013 11:38 AM

M/33/5'8"/190

5:36 rx'd! + :43!! Need to get back to work!!

Comment #194 - Posted by: Chris Luka at November 16, 2013 3:37 PM

Buy in:
250m run
500m swim
250m run

WOD:
"Fran"
21-15-9 reps, for time of:
65 pound Thruster
Pull-ups
5:46 pr
12:44 previous

Cash out:
light jog
stretching

Comment #195 - Posted by: vic* at November 16, 2013 6:12 PM

12:45 as rx'd

first Fran - intense

Comment #196 - Posted by: RBT m/27/5'9"/165 at November 17, 2013 2:22 PM

4:40 pr!

Comment #197 - Posted by: Cameron M/16/5'11"/170 at November 17, 2013 3:47 PM

M/5'9"/185/ 25

RX 3:47 PR by 15seconds

Comment #198 - Posted by: CGT at November 17, 2013 8:22 PM

6:30

24 seconds off PR, which isn't as bad as I thought it was going to be.

Comment #199 - Posted by: Sinal M/34/5'9"/205lbs at November 18, 2013 3:42 AM

6:19 PR

Know I can get under 6, gonna have to suck it up and push through transitions faster.

Comment #200 - Posted by: BenH M/32/5'9/170 at November 18, 2013 6:34 AM

Katie 6:22 (45/sg)
Carter 4:25 5# dumbbells)
Collin 4:37 (65/sg)
Aaron S 45)
EP 4:37 (25/g)
Connor 4:30 (45)
Master P 5:26 (45)
Alison 4:05 (45/sg)
Bubs 3:56 (45/sb)
Aaron A 4:01 (35/sg)
David 4:59 (55)
JZ 3:57 (55)
Jason 5:10 Rx'd
Ricky 5:25 (55/sb)
Lil' Kim 6:10 (45/sg)
Mrs. Carey 5:56 (45)
Jacqueline 6:56 (55)
Josh 6:23 (45/b)
Elizabeth 8:31 (45)
Barb 4:36 (25)
Mr. Carey 4:57 (55)
Crystal 4:32 (35)
Wendy 6:15 (35/g&sg)
Kyle 4:08 (45/ring row)
Pudge 3:41 (35/sg)
Mr. Wonsil 3:48 (55)
Joe 3:38 (55)
Aaron S 4:47 (35)

Comment #201 - Posted by: Champions Club at November 19, 2013 11:12 AM

Connor 170/77.5/195 = 442.5
Master P 165/75/225 = 465
EP 105/50/135 = 290
Jacqueline 170/75/185 = 430
Pudge 115/55/45 = 315
JZ 195/90/235 = 520
Jason 245/115/275 = 635
David 215/100/220 = 535
Elizabeth 135/70/165 = 370
Erika 125/70/165 = 360
Tara 185/90/260 = 540
Bubs 165/75/215 = 455
Alison 155/85/230 = 470
Potter 165/70/145 = 380
Ricky 75/85/235 = 495
Veronica 115/0/190 = 305
Amanda 135/70/165 = 370
Josh 165/90/215 = 370
Collin 215/115/245 = 575
Mr. Carey 235/125/255 = 615
Carter 35/25/50 = 105
Aaron S 140/65/155 = 370
Katie B 135/65/225 = 425
Mrs. Carey 135/65/205 = 405
Wendy 155/75/205 = 435
Aaron 105/72.5/145=322.5

Comment #202 - Posted by: Champions Club at November 19, 2013 11:13 AM

as rx'd 4:33

Comment #203 - Posted by: Casey Ray at November 19, 2013 4:19 PM

5.12 PR
35 KG thrusters (RX next time)
M/31/171cm/71KG

Comment #204 - Posted by: jbob at November 19, 2013 9:57 PM

M/40/5-9"/175
RX 6:24
PR 1min

Comment #205 - Posted by: Shawn L. at November 20, 2013 6:57 PM

m/40/5'9/189
CFWU-2. Superman. DU. KB BU cleans.
4:27
Not bad overall, esp since I weigh so much, but additional strength prob helped on thrusters. Thrusters broken to 11+4 on mid round. Unbr other sets, but many pauses at top. PU not bad. Good breathing on PU.
1/4/13: 4:22 - PR!
Good job pushing - Thruster tough, but decent. Fairly good job of staying back on heels. Good job exploding onto toes on later reps. Some pauses, but 15 set only one that was broken - 10+5. PU not bad. Good job pushing on them toward end. Wonder if food day before helped at all. Paleo but ate more for lunch & had a decent size snack between lunch & dinner.
1/2/12:
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!!!
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 #206 - Posted by: jrm at November 21, 2013 7:00 PM

M/34/6'1"/185

Rx'd 13:32

Comment #207 - Posted by: nickname at November 22, 2013 7:23 AM

11/21...13:39 (153/166/133)
Scaled to 15/12/9 w/ 65# thrusters. Still haven't gotten back on track yet.

Comment #208 - Posted by: Mike Scott M/47/5'9"/200 at November 22, 2013 9:55 AM

45/m/176cm/73kg

As rx'd

4:51 (last time 4:38, before 4:21 PR, 4:29, 4:51)

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

Warmed up thoroughly including thrusters up to 75 kg. Unbroken butterfly pull-ups no problem.

Good control on the thrusters today, but didn't suffer bad enough for a good time.

Comment #209 - Posted by: Memuc at November 22, 2013 11:13 AM

10/10: 4'46"
11/22: 5'20"

Comment #210 - Posted by: RAD at November 22, 2013 2:23 PM

7:42pr

by over 2 mins!

Comment #211 - Posted by: illis 32/M/170/5'9 at November 24, 2013 1:28 PM

M/51/5'11" 212 Lbs. As RX'd 4:25 .. Long ways from my 1st Fran that took 10:00. Thanks crossfit....

Comment #212 - Posted by: Kwaney at November 25, 2013 7:26 PM

4:144

Comment #213 - Posted by: Mik Fanguy at November 26, 2013 3:27 AM

4:14
Auditorium gym

Comment #214 - Posted by: Mik Fanguy at November 26, 2013 3:28 AM

Katie 6:22 (45/sg)
Carter 4:25 5# dumbbells)
Collin 4:37 (65/sg)
Aaron S 45)
EP 4:37 (25/g)
Connor 4:30 (45)
Master P 5:26 (45)
Alison 4:05 (45/sg)
Bubs 3:56 (45/sb)
Aaron A 4:01 (35/sg)
David 4:59 (55)
JZ 3:57 (55)
Jason 5:10 Rx'd
Ricky 5:25 (55/sb)
Lil' Kim 6:10 (45/sg)
Mrs. Carey 5:56 (45)
Jacqueline 6:56 (55)
Josh 6:23 (45/b)
Elizabeth 8:31 (45)
Barb 4:36 (25)
Mr. Carey 4:57 (55)
Crystal 4:32 (35)
Wendy 6:15 (35/g&sg)
Kyle 4:08 (45/ring row)
Pudge 3:41 (35/sg)
Mr. Wonsil 3:48 (55)
Joe 3:38 (55)
Aaron S 4:47 (35)

Comment #215 - Posted by: Champions Club at November 26, 2013 11:56 AM

12min
bar only
strict PU

Comment #216 - Posted by: TB at November 29, 2013 2:59 AM

53/m/186

7:58

Comment #217 - Posted by: denob at December 1, 2013 8:18 PM

CFWUx3 (no pull-ups)
BWU

21:21

scaled thurster to 75 lbs.

Ernest 43/M/61"/168

Comment #218 - Posted by: twiki2 at December 14, 2013 6:10 AM

July 2012 10:17
February 2013 9:49

strict chinups

10:55

m/42/5'8/236

Comment #219 - Posted by: phat boi at December 16, 2013 1:24 PM

20 kg thrusters

6:03

Comment #220 - Posted by: Matt W at December 21, 2013 2:34 AM

5:38 as rx'd.

Comment #221 - Posted by: Ronnieboy M/51/5'9"/185 at February 13, 2014 5:07 PM

67in 185lb 31yr m

Rx'd 4:22 then I died.
Came back to life, then died again. Pr by 22sec anybody sub 3minutes VIDEO OR IT DIDN'T HAPPEN YO!!! SERIOUSLY IF YOU ARE SUB 3 YOU SHOULD POST THE LINK. That is well worth bragging about.

Comment #222 - Posted by: American at March 1, 2014 5:17 PM

67in 185lb 31yr m

Rx'd 4:22 then I died.
Came back to life, then died again. Pr by 22sec anybody sub 3minutes VIDEO OR IT DIDN'T HAPPEN YO!!! SERIOUSLY IF YOU ARE SUB 3 YOU SHOULD POST THE LINK. That is well worth bragging about.

Comment #223 - Posted by: American at March 1, 2014 5:19 PM

8:38

all pull-ups were on the power rack bar and were overhand. Limiting factor, should try doing these more - wrists were getting tired.

Comment #224 - Posted by: Manchild at March 4, 2014 6:02 AM
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