January 4, 2013

Friday 130104

"Fran"

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

Graham Holmberg 2:04. Post time to comments.

Compare to 120718.

KharaChunn_MU_th.jpg

Enlarge image

Khara Chunn.


"The Stroke: Part 1" with Shane Farmer, CrossFit Journal preview video [wmv] [mov] [HD mov]


WOD Demo with CrossFit Forward - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov]

CrossFit Ready scales today's WOD - video [wmv] [mov] [HD mov]


Bob Harper does "Fran" - video [wmv] [mov] [HD mov]

Posted by Pukie at January 4, 2013 5:00 PM
Comments

Bingo told you to rest.

Comment #1 - Posted by: Gabe at January 3, 2013 5:08 PM

Welcome to CrossFit! I had a sneaking suspicion this wod was coming up...

Great picture. Love the focused expression!

Comment #2 - Posted by: Ronnieboy at January 3, 2013 5:17 PM

Crazy, i have finally talked my wife into doing crossfit and she was looking at various wods and said fran looked easy. Then what do ya know there's Fran. She is going to puke and doesn't even know it. Cant wait!!

Comment #3 - Posted by: hollyhog at January 3, 2013 5:19 PM

Wait a minute. Wait just one minute, here. Which one of you Newbies has a contact at CrossFit HQ? Come on now…come clean here. Seriously, “Helen” and now “Fran” in your first week of CrossFit?! One of you must have an inside connection to get two of the most famous Girls right off the bat. Just sayin’…

“Fran” is arguably the most notorious CrossFit WOD there is (unless it’s “Murph”…don’t ask). “Fran” is our 100 yd. Dash, the glamour event. Everyone, and I mean EVERYONE who has done CrossFit for any amount of time can tell you what their “Fran” time is. There are all kinds of stories after every time “Fran” comes up; tomorrow I’ll ask you about your “Fran cough.” Bwa-ha-ha-HA!

Oops…sorry…got a little carried away there. “Fran” will do that to ya. Anyhoo, “Fran” is yet another classic CrossFit WOD, another task-specific WOD in which we are asked to complete a defined amount of work as quickly as we can. This one’s a couplet, two exercises, Thrusters and Pull-ups. I told you we do a bunch of PU around here. The rep scheme in “Fran” comes up a lot, too. 21-15-9 for a total of 45 reps. 21 Thrusters/21 PU/15 Thrusters/15 PU/9 Thrusters/9 PU. Commence hacking. Retrieve stray bits of lung before you leave the gym.

95lb. Thrusters. A Thruster is a front squat (bar in the front rack position across your upper chest and anterior delts) to a depth where the crease of your hips goes lower than your knee. We do deep, Olympic style squats here. At the top of the squat you perform a push press, pushing the weight over your head, fully locking out your elbows at the top.

As Rx’d is 95lbs., typically a 45lb. Oly bar with a 25lb. bumper plate on each side. Your first rep starts from the ground, as does any rep you do after you put the bar down. A typical weight for women is 65lbs. Scale the weight on “Fran”, not the reps. If you are really strong you can give the 95lbs a go, just remember that a former USA heavyweight Weightlifting champ tapped out in his first attempt at “Fran” Rx’d.

Pull-ups are just like they were on January 1st. “Fran” PU’s are chin over the bar, NOT chest to bar as we sometimes see programmed in other WOD’s. Scale the PU with a Gravitron, rubber bands, etc.

The World Record for “Fran” is somewhere in the 1:50 range. One minute fifty seconds. Think about that.

[bingo watches you think]

“Fran” is a sprint. There is certainly a benefit to doing it with a heavy weight and just slogging through; when asked if you should aim for a sprint time in “Fran” by scaling the weight or do it As Rx’d Coach likes to answer: “yes”. Your best “Fran” time might be similar to your best 800M time. You should approach every WOD with an eye toward the stimulus that is being requested, the benefit sought, and you should then think about that as it relates to you own fitness goals. Here, for your first “Fran”, let’s aim for the classic stimulus or benefit of the WOD and scale weight and PU to get this done in…oh…say 8:00 or less.

Man, your first “Fran! And you get a Bob Harper demo! 3-2-1…GO.

Comment #4 - Posted by: bingo at January 3, 2013 5:20 PM

My all time favorite WOD. In less than 10 minutes you can have your @SS handed you and still have the rest of the day to think how you can shave off a few seconds off time.

Comment #5 - Posted by: Peter at January 3, 2013 5:32 PM

2:04!-Nice Pr Graham!

Comment #6 - Posted by: Mark Lee at January 3, 2013 5:37 PM

Graham Holmberg, killer time and congrats on the PR!

I got 2:12 today. PR by 10 seconds and puked in the parking lot. Seven years into CrossFit and still improving. Thanks, Coach.

Comment #7 - Posted by: Pat Sherwood at January 3, 2013 6:02 PM

Khara, you go girl!!!!

Comment #8 - Posted by: Shel at January 3, 2013 6:13 PM

5:50 rxd
Pr,d by 1:00 since July

Thrusters unbroken easy. Pullups took all my time pretty much strict can't kipp on machine at my gym. Goal for this year, learn to kipp.

Comment #9 - Posted by: hollyhog at January 3, 2013 6:40 PM

5'11"/180#/M

2:20 (PR) 2 weeks ago on "Fran" Judged

#centraleast #CF #grahamisaBEAST

Comment #10 - Posted by: Cobra at January 3, 2013 6:46 PM

love bob harper throwing down!

nice work, graham!

Comment #11 - Posted by: ec at January 3, 2013 6:48 PM

I keep refreshing just for bingo's comments! I'm a day or two behind losing my virginity to 2 of the ladies. My pull-up bar is on a wall so kipping is very limited. The front swing puts my knees into the wall. Advice outside of cutting a hole in the wall would help.

Comment #12 - Posted by: Blake at January 3, 2013 6:59 PM

Hmmm. My box is doing "Filthy 50" tomorrow. Do I do that or this? Decisions decisions. What's the lesser of 2 evils? LOL!

Comment #13 - Posted by: L2Mom at January 3, 2013 6:59 PM

I keep refreshing just for bingo's comments! I'm a day or two behind losing my virginity to 2 of the ladies. My pull-up bar is on a wall so kipping is very limited. The front swing puts my knees into the wall. Advice outside of cutting a hole in the wall would help.

Comment #14 - Posted by: Blake at January 3, 2013 7:06 PM

@10 me too.
maybe learn the gymnastic kip?

Comment #15 - Posted by: Joel B at January 3, 2013 7:06 PM

My fourth CF workout. I'm amazed at the posted times. It took me 17 minutes and 1 second. Not quite sure what the kip is about yet.

Comment #16 - Posted by: noah at January 3, 2013 7:10 PM

5'7/160/M

5:00 rx'd - 2 .5 min faster than July

Comment #17 - Posted by: Blake2 at January 3, 2013 7:11 PM

I love this time of year!
The newbs all getting their butts kicked with the first time on the classic WODs.
Oh, wait, everyone is getting their butts kicked on the WODs, that's what's so great about CF. But especially love hearing "Oh, Fran looks easy," followed by OMFG!
Fran PR 9:58. Male/43/6'1"/195.

Comment #18 - Posted by: Skippy John Jones at January 3, 2013 7:28 PM

Bingo: I've never gone far. Always a mainsite lurker. Spending all my free time coaching and trying to keep up with the superstars (can't) at Front Range CF.
Your posts are educational and entertaining-just like always.
Best in '13!

Comment #19 - Posted by: denver sheepdog at January 3, 2013 8:29 PM

Graham is a beast....nice work

Comment #20 - Posted by: abehales at January 3, 2013 8:34 PM

Rowing stroke video coached that the upper body should be 5-10 degrees past vertical at the end of the "drive" but all the students in the video seemed to be way past that. Minimum 20 degrees some even seemed to be 30 to 45 degrees. No one seemed to know what 5 to 10 degrees might look like. Better cue might be chest so many inches past vertical. For a 24 inch chest height 5 to 10 degrees would translate to 2 to 4 inches past vertical. 4 inches is roughly one hand width. Is that what was intended?

Comment #21 - Posted by: Diehard at January 3, 2013 8:46 PM

I just did Fran on 12-28-2012..., this is happening alot lately, I decide to do one of the named workouts and then it comes up a few days later... hmmm, either I should wait a couple of days, or coach is messing with me. ;)

Both my nephew and I got pr's as rx'd, but nothing like the times I see here.

me - m/40/6'/185 -- 7:16 (from 10:12 in OCT)
nephew - 25/5'10"/170 -- 9:50 (from 10:03 in OCT)

I love the fran cough! but am I the only one who has it into the next day?!

Looking at the layout so far - Helen, Fran, muscle work, should we be expecting baseline, Murph, and Daniel? This reminds me of hell week!

Comment #22 - Posted by: E B at January 3, 2013 9:03 PM

3:30 rx'd last night

M/29/5'11/195

Personal Record got 5:15 in Sept at my L1 cert

Comment #23 - Posted by: Scott Kittens at January 3, 2013 9:43 PM

Bob Harper Bob Harper Bob Harper

Way to go Bobby Harp Harp!!!
:D

Comment #24 - Posted by: RonWebb at January 3, 2013 9:56 PM

1:51 as Rxd and on video!

Comment #25 - Posted by: John Straub at January 3, 2013 9:58 PM

Absolutely love these "scaling" video inclusions . . . Today's looks exactly like what we do in our scaling at my old school 2-car home garage "box" where a number of us gather 3x a week to CF together . . . Great encouragement for those who train with us to see others "officially" doing what they're doing as they begin their CF journey gorilla-style . . .

Comment #26 - Posted by: IronMikeMercury at January 3, 2013 10:07 PM

4:36 rx

4 min improvement in 1 yr!

for those of you who who are new to crossfit but would consider yourself "strong" or "in shape" be careful with this one as there is potential for rhabdo from the pullups. I believe I had a mild case the first time i did Fran and the muscles around my elbows became swollen and i couldnt straighten my arms for a week...it was miserable. Atheletes new to crossfit are especially susceptible because you do have the strength to perform the movements rx but your bodies are not ready for the intensity of full throttle fran...yet. I wish someone wouldve warned me about rhabdo before i destroyed myself.

Comment #27 - Posted by: restless at January 3, 2013 10:09 PM

3:25. First time so be interesting to see how I do next!

M/25/6'2/240

Comment #28 - Posted by: Kevin at January 3, 2013 10:21 PM

44/m/176cm/73kg

As rx'd

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

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

Warmed up thoroughly and opened up my shoulders with a lacross ball. Unbroken butterfly pull-ups no problem.

Motto for Fran is still "Smile and enjoy!" even if my effort wasn't good enough for a new PR today.

Doing the thrusters I feel like the bar is controlling me most of the time instead of me controlling the bar.

My recently established 1 RM thruster is 80 kg (176 pound). Should I rather try to improve my 1RM thruster or do some volume work with lighter loads?

Comment #29 - Posted by: Memuc at January 4, 2013 1:14 AM

I thought I was in pretty good shape until I did my first FRAN. (I have just started doing crossfit).

10:30

Gotta go back to the gym..

Comment #30 - Posted by: Mika at January 4, 2013 1:25 AM

6:48 rx

Comment #31 - Posted by: gb 45/m/71"/185# at January 4, 2013 1:30 AM

12:37 (scaled with 55 lb thrusters)

First time doing Fran. I also finally got my first butterfly pull-up today (yes!), but it was hard to do those unbroken in the WOD. My pull-ups were a combination of strict pull-ups, butterflies and kips, in a sort of random order. Nasty to behold. Need to get better at it.

As for thrusters, my technique just plain sucks. I can easily front squat and push-press more than 95 lbs, but when I do the thruster I keep on almost hitting my chin. I did 20 practice thrusters for my cool down, got a bit better. Goal for next time: do "Fran" as RXd.

Comment #32 - Posted by: LWG at January 4, 2013 2:17 AM

6:51
M/1.75m/90kg/36

Comment #33 - Posted by: Wes at January 4, 2013 2:36 AM

4:16 today.
4:18 last time.
Goal = sub 4:00.

Comment #34 - Posted by: ART/M/44/5'5"/152 at January 4, 2013 2:40 AM

m/44/5'6"/140

6:21

Comment #35 - Posted by: duane at January 4, 2013 3:10 AM

29/M/170

4:20 <~ Today
6:05 <~ Last week
10:01 <~ Two weeks ago

Comment #36 - Posted by: Michael Hill at January 4, 2013 3:23 AM

Been neglecting conditioning in favour of strength focus in the last few months. Decided to do Fran and this destroyed me. Rx'd in 8:20. Felt like crap for at least 2 hours after! Must do more metcon - I want to half that time by end of this year.

Comment #37 - Posted by: chris m at January 4, 2013 3:25 AM

M/47/185

3:58

Comment #38 - Posted by: Cosmo at January 4, 2013 3:30 AM

Rx = 2:50 pr
Happy days!

Comment #39 - Posted by: Craig P at January 4, 2013 3:40 AM

M/40/111kg/6'3"
10.21
Subs
40 pound DB thrusters (2x20 DB)
Green band pull-ups

Comment #40 - Posted by: bretty72 at January 4, 2013 3:42 AM

7:51
Jump pull ups for last 4

Comment #41 - Posted by: Ramsey at January 4, 2013 3:52 AM

M/34/5'10/178

4:50, first time dating Fran. Disappointed in my performance. Effort was good, strength was not.

Comment #42 - Posted by: Ryan at January 4, 2013 3:59 AM

Bingo-

Live from underway in the Middle East, I have a couple of new crossfiters here on JASON DUNHAM. 2 PRs today...

Anne - 3:21
Andrew - 4:42 (First Time for Fran!)

Just yesterday I was talking about Fran, someone must have heard me........

Comment #43 - Posted by: AMP'ed at January 4, 2013 4:13 AM

M/24/175/6'3"
First time doing fran! Rx'd in 16:20.
Did Helen yesterday as Rx in 14:50.
Loving cf and the community within :)

Comment #44 - Posted by: SkinnySpence at January 4, 2013 5:20 AM

Nice to meet you Fran. First Fran.

65#
PU kips.
12:35

Comment #45 - Posted by: Griff/43/M/5"7"/161 at January 4, 2013 5:23 AM

M/27/6"2
Rx'd
PR 7:10
this is 3 minutes faster than last time. This was my first crossfit wod ever! I remember doing it for the first time in Afghanistan. Crushed my old time. Stoked!

Comment #46 - Posted by: Bobby Evans at January 4, 2013 5:42 AM

8.22
65 pound thruster and non-kipping pullups

Comment #47 - Posted by: Ben at January 4, 2013 5:47 AM

Memuc @24, YES!

Comment #48 - Posted by: bingo at January 4, 2013 6:02 AM

8:06 with 65# thruster and inverted rows with feet on chair, 25# plate on chest. I had been doing heavier weight, but wasnt getting low enough in squat. This time, used 55# kb handle(abt 10 ") as squat depth gage and hit it most of the time. Will move up weight when can hit 4 min and hit the gage every time. Its frustrating to be slow and low weight, but decided its better to do it right and build the skills. Its a process I guess. That said, feel great after completing it. Going to do strength on thusters tomorrow per Dec WOD. Gotta get used to/able to handle at least one rep at higher weight correctly.

Comment #49 - Posted by: John at January 4, 2013 6:03 AM

M/34/178/5'10

4:50. Very hard.

Comment #50 - Posted by: Ryan at January 4, 2013 6:09 AM

8:45 w/ 85# for thrusters.
Slow, but getting better...9:51 w/ 85# in Oct, 9:05 w/ 75# in Jul

Comment #51 - Posted by: Jim R. M/50/5'8"/155 at January 4, 2013 6:10 AM

muscles!

Comment #52 - Posted by: ww at January 4, 2013 6:19 AM

M/37/5'5"/155: 3:33RX (PR)

Comment #53 - Posted by: Al N. at January 4, 2013 6:44 AM

M/37/6'/246

6:41 as Rx, 49sec. PR!

Did maximal thrusters first (as a warmup, lol), hit a PR there with 240# also!

Comment #54 - Posted by: Jeff at January 4, 2013 6:50 AM

@comment #34
If you are posting Fran at under 8 minutes, there is no need for 4 jumping pull ups. Complete the workout in full, your 90% plus there, complete it in full and strive for better completion next time, you got this!!

Comment #55 - Posted by: todd at January 4, 2013 6:51 AM

15'12'' veremos el año que viene.

Comment #56 - Posted by: Willy at January 4, 2013 6:57 AM

LOVE the benchmarks to start off the new year! Would like to see this trend continue! Cindy next???

I am doing Whole30 now so will be good to compare these times (sucky) to my times next month!

Comment #57 - Posted by: Jimmy at January 4, 2013 6:59 AM

40kg
5:28

Comment #58 - Posted by: Stany at January 4, 2013 7:01 AM

m/37/70"/172
15:52

OK, I know, not an impressive time. What is? After almost two years (this Feb) of gradually building up and learning without the help of a nearby box, I get to write this for the first time: Fran, as RX'd. I'm cool with that.

Comment #59 - Posted by: Matt S at January 4, 2013 7:08 AM

loving the scaling videos,
7:53, 65 lbs, blue bands on PU

Comment #60 - Posted by: RussA at January 4, 2013 7:14 AM

5:30 Rx'd

Ug.

Comment #61 - Posted by: james.patrick [M/50/66"/135] at January 4, 2013 7:16 AM

8.51

Banded pull ups.

Comment #62 - Posted by: Ginge at January 4, 2013 7:19 AM

9.58 as RX. Third ever Cross Fit workout. Wow, Fran is hard!!

Comment #63 - Posted by: Mark at January 4, 2013 7:34 AM

M/25 10"/180

RX - 3:12 - got to go below 3 in february

love it

Comment #64 - Posted by: Robbie Wakes at January 4, 2013 7:35 AM

18:17 -- did not expect the 95 to be so heavy after 10. I have a long way to go. I forgot to start the clock when I started and did not remember till I had done 17 thrusters and remembered during a break. After starting, I did the rest in 15:17. I added 3 minutes to be safe. Hopefully the next time I do this, I will crush the 15 minute time.

Comment #65 - Posted by: BW at January 4, 2013 7:44 AM

Rx'd 4:03. First ever Fran!!

Comment #66 - Posted by: Jason Griffiths at January 4, 2013 7:51 AM

M/30/5'8/170lbs


First time doing Fran!!!

9:16 as Rx

Comment #67 - Posted by: Nick at January 4, 2013 8:06 AM

M/36/185/5'9"

7:34 Rx (pr)

I timed my buddy before I went and watched him rip through the 1st set in 1:45, only to totally crash(he still finished in under 10). So I paced myself just a bit. I love seeing all of these comments on Fran. It's good to know that it affects everyone the same. I laid down bacon sizzle style afterwards and couldn't find relief from the pain in my arms. Tasted blood and now have a nasty Fran cough. I think my buddy's a bit worse off though. It's like a wrestling match with a gorilla. Thanks CrossFit, for another life changing wod. :)

Comment #68 - Posted by: Adam at January 4, 2013 8:08 AM

Hello to everyone in the crossfit comunity. I have question for you all. I'm new to crossfit and looking to start doing the WODs posted here at my local gym. Can't afford the monthly fee at my local box. For those of you who only do the WODs, do you guys do only that workout (plus warmup and cooldown of course)for the day? Or do you guys do some extra work? I am looking to lose some fat while gaining muscle and it doesn't seem like some of these might not offer enough muscle stimulation in one day.

Comment #69 - Posted by: YOyo at January 4, 2013 8:10 AM

Filter please!

Comment #70 - Posted by: james.patrick [M/50/66"/135] at January 4, 2013 8:14 AM

WOO, Fran!! Have fun everyone!

I'm taking a rest day today, after 3 days of 2-3 WODs each. I have my first competition next Saturday, and I'm super-excited!

I recently got my first couple of strict pull ups, so I'll soon be able to do "Fran" with unassisted pull ups. Last time, I got 7:00 flat with jumping pull ups and 63# thrusters, but I've gotten much stronger since then. I'll definitely do her later this month. :D

Comment #71 - Posted by: Ariel at January 4, 2013 8:16 AM

10:49 Rx'd

Comment #72 - Posted by: JDU at January 4, 2013 8:24 AM

3:56 RX. Graham wasn't the only one in C-bus that PR'd on Fran.

Comment #73 - Posted by: Kevin White at January 4, 2013 8:26 AM

M/22/5'11"/183

4:01 RX'd

PR'd by 28.5 secs

Comment #74 - Posted by: Miles Forks at January 4, 2013 8:41 AM

Great picture! Khara, you're a stud!!

Comment #75 - Posted by: JeffM at January 4, 2013 8:48 AM

YOyo@51,

Welcome to CF! You will get a much more complete answer to your question by perusing the various "bingo' posts that have come up this year and will continue to come this month. Spend time reading through all of the resources on CrossFit.com, especially the Message Board. A couple of hours doing that will go a long way to helping you see how this might be the best program for you.

Welcome aboard. Fasten your seatbelt.

Comment #76 - Posted by: bingo at January 4, 2013 8:50 AM

6:04

Improved on 8:08 from 120718.

Comment #77 - Posted by: JTJ/M/28/160 at January 4, 2013 8:56 AM

4:10

Comment #78 - Posted by: Fred m/38/176/75 at January 4, 2013 8:57 AM

Yoyo -
I also workout in a regular gym, so I know some of the struggles that can include.

I try to work out for an hour a day: 3 days on, 1 day off. I adjust my "regular" workout to conform to the time required to complete the Crossfit WOD.

I first look to find if I have done the WOD before, and how much time it took. If I have not completed the WOD before I pay attention to the times in the WOD videos and the times posted on the comment section.

Unfortunately there are days where I am required to work the same muscle group. When that happens I will complete the WOD first, then the regular workout.

Comment #79 - Posted by: JTJ/M/28/160 at January 4, 2013 9:06 AM

YOyo,
I have just completed one year of crossfit. When I started I only did the wod with warmup, and some skill work I.e. double unders, muscle ups, handstand pushups. I then after about six months started adding a strength movement before the wod such as deadlift, squat, powercleans, or even weighted pullups. The important thing is to learn as much about everything as possible. such as proper form on everything, you can get hurt if you don't. For the most part just doing the wod will be enough for people. I have gained about ten pounds of muscle over the past year and a can now see my abs. This is coming off two years of traditional weight training. I have also increase all my maxs by about 30 or even 50 pounds. I have Aldo taken 8 minutes off my 5k and can do about 10 strict pullups. Crossfit in my experience accomplishes more in 20 minutes the most programs that take a hour. Sometimes the wod will take 5 or ten minutes, but their are times where it will take almost an hour. Look up Clovis, which took me 2 hours.

Comment #80 - Posted by: hollyhog at January 4, 2013 9:09 AM

HAHAHA!! That was a YEAR ago!!! I want a rematch, Tony Budding!!!

Comment #81 - Posted by: Bob Harper at January 4, 2013 9:12 AM

4:56

Comment #82 - Posted by: dj at January 4, 2013 9:16 AM

M/5'7"/165/36

Third crossfit workout!
10min. 37sec. Getting better!

Comment #83 - Posted by: Guns76 at January 4, 2013 9:18 AM

Looking forward to this...Last night I did "Helen" plus MEBB both Squat and Deadlift(week 2 of the program).

My last Fran time was 8:14!

Comment #84 - Posted by: Michael Wuest (@MichaelWuest) at January 4, 2013 9:28 AM

m/2/5'8"/175

10:00
as Rx'd
yes, I have the "Fran cough" too.

First time as Rx'd I had been scaling to 75#. About 8 months into CrossFit, and my goal is to not scale this year. Wish me luck.

Comment #85 - Posted by: Mike A. at January 4, 2013 9:32 AM

11:13

Comment #86 - Posted by: Nate at January 4, 2013 9:33 AM

12:40
Scaled to jumping pull-ups and 75# thrusters.

M/33/6'1"/207

Comment #87 - Posted by: CM1 at January 4, 2013 9:42 AM

7:35... 65lb thrusters. The pull ups smoked me.
Female, 34. 115lbs

Comment #88 - Posted by: 07applepie at January 4, 2013 9:42 AM

Oh man, almost ashamed to post my result here. First fran, had really Problems with the wrists first, got better at the end.

M/175cm/85gk

13.43

Comment #89 - Posted by: joerg at January 4, 2013 9:43 AM

4:26, with 75#.

That is 5 seconds slower than my best at 75#.

Comment #90 - Posted by: Kevin C. (M/53/5'11"/175) at January 4, 2013 9:44 AM

2:49
First time puking after a wod, and I didn't even pr it!! 2:23 last time. I'm not complaining though, just glad I'm still under 3:00.

Comment #91 - Posted by: jason hobbs at January 4, 2013 9:47 AM

65# 6:22

Comment #92 - Posted by: drewborn at January 4, 2013 9:51 AM

M/30/68"/135 lbs

65# thrusters

4:34

Comment #93 - Posted by: Stick-Man at January 4, 2013 9:53 AM

65# 6:22

Comment #94 - Posted by: drewborn at January 4, 2013 9:54 AM

Stationed at Aviano AB in Italy so I rode my bike 5 miles to the gym and then did the WOD. This was my 4th crossfit workout and I posted a time 7:43. I considered myself to be in pretty good shape before I started crossfit, but this is a different animal. I'm looking forward to seeing what I can get my time down to.

Comment #95 - Posted by: Shane Mikolajewski at January 4, 2013 9:57 AM

My hot date with Fran was a terrible experience like always. I felt awesome after I dropped her off though!!! #85 5:44

Comment #96 - Posted by: Just Kauzz at January 4, 2013 9:59 AM

2:45 as rx'd

Comment #97 - Posted by: Carl H M/67"/168/36 at January 4, 2013 10:10 AM

4:55 as rx'd

Comment #98 - Posted by: SB at January 4, 2013 10:13 AM

@yoyo
Noticed you didn't list a Fran time. Do that WOD and you will answer your own question. The WOD is more than enough most of the time. Other than that, eat animals and drink milk.

Fran as Rx 5:45.
20 seconds off my PR. Still felt like I gave up the ghost when done.

Comment #99 - Posted by: Sully in Gainesville, Ga M/32//180/6' at January 4, 2013 10:34 AM

Day 249
M/45/6'0"/190
"Fran" as RX'd - 7:45
Compare to 120718 - 10:05; beat my previous time by 2:20!

Comment #100 - Posted by: fargingbastige at January 4, 2013 10:35 AM

M/40/5'11"/206

9:36 (jumping pullups).

14:50 on 120914 (it was my first crossfit wod).

Comment #101 - Posted by: Jose-Luis Morales at January 4, 2013 10:36 AM

7:58 as rx'd
First time for Fran

Comment #102 - Posted by: Tyler Ochs at January 4, 2013 10:44 AM

M/37/6'0"/246

6:41 as Rx (49sec. PR)

Maximal Thruster prior as a "warmup": hit 240#, a 10# PR!

Comment #103 - Posted by: Jeff Crow at January 4, 2013 10:50 AM

2:45 as rx'd
M/31/205
Just happy to be under 3 again. Lil slower than last time (2:40)

Comment #104 - Posted by: Tony at January 4, 2013 10:59 AM

m/27/6'2"/250

Second time doing Fran- 9:56 with weight assisted pullups. 2:34 faster than last time. WAS feeling good about myself till I saw all of these times.

Comment #105 - Posted by: Danny at January 4, 2013 11:03 AM

M/22/6'0"/180

Rx'd

7:07

Comment #106 - Posted by: Alex at January 4, 2013 11:04 AM

Back Squat-335x1

WOD: 2:26 rx'd.

Comment #107 - Posted by: Drewpy at January 4, 2013 11:19 AM

m/5'10"/34/166

6:37 used 75# for thrusters.

Comment #108 - Posted by: steveb at January 4, 2013 11:36 AM

m/37/190 as rx'd 8:13(pr) last time which was my first time 5 months ago 10:23...After doing this since August 6th 2012 I have to say this one is the ultimate topper. I've done the Mighty Murph, 3 bars of death, Clovis, Double Helen,Filthy 50's just to name a few killers.. but my friends this one I think I saw God!!! Next time this comes up I will be under 5 min. Happy New year my fellow CrossFitters. :-)

Comment #109 - Posted by: Antoinne at January 4, 2013 11:40 AM

M/29/180cm/73kg

6:08

Comment #110 - Posted by: ukr17 at January 4, 2013 11:43 AM

Did FRAN on Sept 28 (my 40th birthday) in a PR 4:00. Then again last week in 4:40... Hoping the decline was due to not being properly rested. Today was SMALL in 59:41 with 30" box jumps.

Comment #111 - Posted by: Trueson m40/5'9"/168 at January 4, 2013 11:47 AM

M/33/5'6/170

1st Time Rx'd!
8:22

Shaved 1:33 off my last time scaled!

Comment #112 - Posted by: Aldo Villasenor at January 4, 2013 11:58 AM

first time with Fran
11:20
worked on good form and happy with all Pullups unassisted. 2 1/2 months ago when i started Crossfit I was unable to do unassisted. Very happy with progress. This S@#T ROCKS!!!

Comment #113 - Posted by: ScottH at January 4, 2013 12:01 PM

3 rounds

10 power snatches

10 overhead squats

10 snatch balances

10 pass throughs

STRENGTH

Every minute on the minute for 10 minutes

3 push presses @135/95

WOD

AMRAP in 15 minutes

5 handstand push ups

10 toes to bar

20 abmat sit ups

6.5 Rds

Comment #114 - Posted by: BigBen&Parliament at January 4, 2013 12:02 PM

PR today!!

2:52

My last Fran was 2 years ago : 5:00 . Shaved 2:08 :D

I did Strength before and PR my Max rep chin ups : 30

:D :D :D :D :D :D :D :D :D :D :D :D :D :D :D

Comment #115 - Posted by: Blas Raventos at January 4, 2013 12:05 PM

M/27/66"

6:03 RX'd - realizing I accidentally did 115lbs after I was finished.... BLAHH....

Comment #116 - Posted by: Travis Z at January 4, 2013 12:07 PM

M 42/192/6'0".
7.34.75. As rxd.

Comment #117 - Posted by: mike at January 4, 2013 12:09 PM

5:13

Comment #118 - Posted by: scfd1_9607 at January 4, 2013 12:13 PM

9:10 Rx

Comment #119 - Posted by: Warren at January 4, 2013 12:21 PM

32/M/178cm/86kg
4'59"

Comment #120 - Posted by: Bruno at January 4, 2013 12:23 PM

I've been doing CrossFit since 1 May 2012 (today is Day 249). The sub-4:00 times are spectacular. I'm happy to have shaved 2:20 off my July time, but at 7:45 today my legs were shaking from my hips to my toes after thrusters and lungs about to push my ribs through my chest. I don't know if I'll cut 2 minutes off on the evolution, but I'll strive to knock it down as much as possible. Thankfully tomorrow is my self-RX'd rest day after three straight days. This stuff rocks!

Comment #121 - Posted by: fargingbastige at January 4, 2013 12:23 PM

M/43/5'8"/175

Rxd 5:50

Comment #122 - Posted by: Jon at January 4, 2013 12:30 PM

F/20/63/115
4:34, scaled the weight to 55#, which is still heavier than I've done before with Fran. PR by about 1 minute

Comment #123 - Posted by: Grace at January 4, 2013 12:31 PM

M/36/172cm/70kg
Rx 6.31

Comment #124 - Posted by: TL at January 4, 2013 12:31 PM

9:23

Comment #125 - Posted by: D. Peterson at January 4, 2013 12:34 PM

my first 'Fran'.
got 8:14

M/26/178cm/90kg

Comment #126 - Posted by: Anderson at January 4, 2013 12:42 PM

I've just started with CrossFit, and tried to do the Fran today. Ended up with 20:23 - quite bad, but I'll be in better shape next time!

Comment #127 - Posted by: Henrik at January 4, 2013 12:44 PM

Back Sq 155 5x5

Sub 65# Thrusters reps 21-15-9
sub lying ring pullups reps 15-9-6

Time = 8:10.16

Comment #128 - Posted by: Jeff_Roddy/m52yo/185/71" at January 4, 2013 12:47 PM

75# thrusters 7:10

Comment #129 - Posted by: JS at January 4, 2013 12:52 PM

6:05

Comment #130 - Posted by: Mavrick at January 4, 2013 1:03 PM

4:32 rx'd PR

Comment #131 - Posted by: RLM at January 4, 2013 1:08 PM

14:18 Rx PR

Comment #132 - Posted by: Mike (M/40/6'2"/194) at January 4, 2013 1:17 PM

7:50

Comment #133 - Posted by: Andrew at January 4, 2013 1:20 PM

5:26 @55#
Been sick for a week but still happy
F/28/5'5/140

Comment #134 - Posted by: Becca at January 4, 2013 1:25 PM

43/M/171

6:26...followed by a NARF...9-15-21 - 65lb Thrusters/Pullups (NO TIME)

Comment #135 - Posted by: Chris F. at January 4, 2013 1:25 PM

M58/185/5'9"

7:58, 80# thrusters, still couldnt get it all done unbroken....

Comment #136 - Posted by: m weiss at January 4, 2013 1:35 PM

m/41/6'4"/229

5:30 @

75# Thrusters
Pullups (w/ band)

Last time did Fran in July: 8:02 @ 65# Thrusters and heavier band.

The proper method for Thrusters still eludes me. My wrists are fine I just can't keep the bar rested on my shoulders for reps. I did 185# for 1 rep of thrusters but can't maintain weight for reps, thus why I went with 75# today.

That said, felt so much better today than in July. Got the spins and the lung burn afterward but knocked nearly 3 minutes off my time while increasing weight.

Comment #137 - Posted by: JayW at January 4, 2013 1:42 PM

m/42/5'8"/175

10:00

as Rx'd

Comment #138 - Posted by: Mike A. at January 4, 2013 1:43 PM

7:39 rx. pr. (pr by over 5 minutes from last Fran just over two months ago).

Comment #139 - Posted by: caleb callahan (M/36/6'0"/181) at January 4, 2013 1:47 PM

M/31/195/72

Rx'd 5:15

Comment #140 - Posted by: SeanP at January 4, 2013 1:47 PM

8:18 modified Fran

Comment #141 - Posted by: CRM at January 4, 2013 1:53 PM

Last time I did Fran was about 3 months ago and my time was 9:58. Did it today in 6:20!!! Jacked! Oh and I've set myself a goal of an sub 5 minute Fran and I'll get my 1st tattoo!! Almost there.

Comment #142 - Posted by: Shane Bonilla at January 4, 2013 1:58 PM

5:30 Rx'd

Whoop!

Comment #143 - Posted by: james.patrick [M/50/66"/135] at January 4, 2013 2:04 PM

M/32/5'8"/185

5:31 as rx'd, pr by 2 minutes!

Comment #144 - Posted by: Chris at January 4, 2013 2:14 PM

3:35 as RX

Comment #145 - Posted by: Edwards M/16/5'11/175 at January 4, 2013 2:27 PM

47/170

First WOD in several weeks, it showed...

10:28

Comment #146 - Posted by: Rick Cantu at January 4, 2013 2:42 PM

"Fran"
21-15-9
Thrusters, 100# Sandbag
Pull-ups
03:55 I’m happy
It's been 9 months + 2 days since my TKA
M/55/6’/205

Comment #147 - Posted by: Pete In Sun City at January 4, 2013 2:44 PM

I am a 42 yr old, former college football player and field event athlete who lifted my first weight 25+ years ago. The first lift I ever did was the deadlift, and I have "worked out" fairly regularly up to a couple of years ago. I have undergone multiple life changes which made it difficult to find the motivation, plus I realized that I had become bored with pretty much the same routine.

I found Crossfit about three or four months ago and have been following a modified version of the program during that time. (Bingo, I wish I had come across your Welcome Aboard musings earlier in my journey.) I have enjoyed the changes I am seeing with Crossfit, and I like the variety of workouts which have kept me more motivated than I have been since practices. After nosing around Crossfit main for these past weeks, I have tried some Hero WODs, some of the benchmarks WODs, and even some I made up while traveling, BUT never Fran.

Today was the day. After seeing Miranda puke her guts out, i was sufficiently intimidated but knew that I had to do it. Aggressively scaled down to 65# thrusters and graviton pull ups-finished in 8:18. Slow, I know, but motivating. My goal now: in 90 days, do as rx'd in under 7 minutes

Thanks for making a newbie feel welcomed.

3-2-1.....GO.

Comment #148 - Posted by: sactown kj at January 4, 2013 2:45 PM

M/35/145
3:56
Dropped to 75lbs to accomodate for injured knee.

Comment #149 - Posted by: Jason at January 4, 2013 2:46 PM

7:05 rx

10 seconds slower than last time ...

M/52/192lb

Comment #150 - Posted by: Mazzone, Chantilly at January 4, 2013 2:47 PM

12:15
95 Lbs.but Couldn't do thrusters or pull ups un- broken.

Comment #151 - Posted by: Chuck B m54/5'11"/175 at January 4, 2013 2:53 PM

45# Thruster
Assisted Pullups

5:35

Comment #152 - Posted by: LMH at January 4, 2013 3:01 PM

6:49 F / 33/ 125lbs scaled to 65lbs for thrusters....first FRAN and pretty happy with my time overall but man does this cough suck

Comment #153 - Posted by: Kristine Lynch at January 4, 2013 3:05 PM

PR! 5:21 compared to last time 6:18. rx'd

Comment #154 - Posted by: Josh M/19/173lbs/5'6" at January 4, 2013 3:05 PM

8.15

Sub- 55LB BB Thrusters

Still working on my "Rack" position.

Comment #155 - Posted by: Koonce at January 4, 2013 3:13 PM

88# (40kg) thrusters
jumping pull ups
7:45

Comment #156 - Posted by: Alex Cross at January 4, 2013 3:25 PM

Fran - first time 7:10

Comment #157 - Posted by: bill marshall m/40/5'10'/220 at January 4, 2013 3:28 PM

First Fran in cold weather and at an elevation greater than sea level.
4:48
I had Fran cough a bit this afternoon. Love it!

Comment #158 - Posted by: Hatch at January 4, 2013 3:42 PM

12:43 rx'd. PR on Fran time and PR on Thrusters. first time ever doing fran with full weight.

Comment #159 - Posted by: nathan sisk at January 4, 2013 3:49 PM

26 / M / 5'9" / 140lbs

Scaled to 65lb thrusters

7:04

Comment #160 - Posted by: BC at January 4, 2013 3:59 PM

First time doing Fran.

15:45. Makes me feel weak :(.

Sub 85LB Thrusters (Maybe should of done 75-80LB instead)

Also all PU were strict, as I'm having a hard time learning to kip. That's probably what really killed my time. Good to get a benchmark though. I can only improve.

Comment #161 - Posted by: Chasey831 at January 4, 2013 4:04 PM

7:12 71# thruster 95# lat pulldown. 20 min later and I do feel like vomiting. awesome workout

Comment #162 - Posted by: Donkey Kong at January 4, 2013 4:05 PM

M/27/5'8/188

5:08 rx'd

120718 5:28
120102 8:08

still coughing =)

Comment #163 - Posted by: Gabe at January 4, 2013 4:09 PM

PR at 7:03...Plus blew chunks.

Comment #164 - Posted by: vince at January 4, 2013 4:21 PM

PR at 7:03...Plus blew chunks.

Comment #165 - Posted by: vince at January 4, 2013 4:21 PM

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 #274 - Posted by: gs at July 24, 2012 9:32 AM

Comment #166 - Posted by: gs at January 4, 2013 4:32 PM

As rx'd 2:49! PR by 30 seconds! Everything unbroken. Thought about this since last night, all day at work thinking I want to get under three minutes...two years cross fitting and getting faster and stronger! Love it!

Comment #167 - Posted by: Kurt M/39/185 at January 4, 2013 4:36 PM

M/30/5'9''/195#

8:38

Thrusters broken
PU broken - kipping for first 30 reps; Jumping PU remaining 15 reps

Intermediate strength trainee; Beginner CrossFitter - I am in love.

James

Comment #168 - Posted by: James at January 4, 2013 4:37 PM

1st Fran/Crossfit workout. Modified to use my employee fitness center, no barbells. Used 35-lb dumbell thrusters. Pull weight assist machine need to use for 2nd & 3rd sets to take 55-lb off my fat ass.
Took about 25 mins.
Still feeling it 3 hrs later.
I think we shall meet again

Comment #169 - Posted by: Jacob at January 4, 2013 4:47 PM

4:04 Scaled
f/45/129/5'2"

First time. I'm looking forward to doing it as prescribed.

Comment #170 - Posted by: Stephanie at January 4, 2013 4:50 PM

M/23/155
9:30 as Rx. took 4 min of my previous time.

Comment #171 - Posted by: Frenchy at January 4, 2013 4:51 PM

First Fran been doing crossfit for about six months did in 10:33 should be faster but had to break up thruster because of wrist flexability they start to hurt.. any help out there thanks....

Comment #172 - Posted by: james at January 4, 2013 4:52 PM

5:01 as rx'd (pr by 0:54)

Just about made my goal of under 5 min.

Comment #173 - Posted by: Ronnieboy at January 4, 2013 4:57 PM

6:55 First Fran

Comment #174 - Posted by: Randy Reynolds at January 4, 2013 5:02 PM

65# thrusters
5:20

one year ago I hit it at 4:12
I have a lot of work to do
Dang 50 mark

Laura f/50/5'7/155

Comment #175 - Posted by: power-girl at January 4, 2013 5:09 PM

I have only been doing CrossFit for over two months. This was the second time I have had a date with Fran. It actually took me longer and used lighter weight. There were 7 rounds of 3 of both hang power snatches and hang squat snatches before today's Fran. That could have been the reason for the lower weight.

12:05
60# Trusters
Pull-ups with a band (first time I did jumping pull-ups)

Comment #176 - Posted by: Seth at January 4, 2013 5:17 PM

6:40 rx'd PR by 1 minute in 3 months. Bob Harper I want go head to head with you on Fran. if not a simple video of you doing Fran this year would be worth it.

Comment #177 - Posted by: Devin Lane at January 4, 2013 5:19 PM

00:24:36:04

Comment #178 - Posted by: Rob at January 4, 2013 5:20 PM

M/35/5'9"/165#

My second Fran in a month...
First one, I completed in 8:30 but scaled to 75#

Today, as Rx'd in 7:31. Been working on technique, and power from the bottom with the full hip extension really gets that bar moving...

Feels great...next Fran, under 7 or unbroken...

Comment #179 - Posted by: Jean-Jamil Rojer at January 4, 2013 5:28 PM

male, 40, 150#, 68"

18:02

Comment #180 - Posted by: Karl at January 4, 2013 5:29 PM

M/37/6"2'/220
7:10 Rx'd. PB

Comment #181 - Posted by: Erick at January 4, 2013 5:39 PM

3..2..1...Fran

35 lb dumbbell thrusters, combination 1 st 21 pull up/ kip...15 and 9 combination pull-ups and jumping pull ups 7:06

Comment #182 - Posted by: Chris m2 at January 4, 2013 5:41 PM

10:57 rx'd

Comment #183 - Posted by: T. Harbin at January 4, 2013 5:48 PM

M/27/149/66

10:43

Feels slow I had a 6:58 in Afghan about 3 months ago. Man i'm out of shape.

Comment #184 - Posted by: David Cole at January 4, 2013 5:48 PM

7:34 Fran scares the crap out of me!!

Comment #185 - Posted by: Patrick Marcellais at January 4, 2013 6:10 PM

10:56
Rxed

Comment #186 - Posted by: Todd walters at January 4, 2013 6:11 PM

Fran is the devil!!! 7:34

Comment #187 - Posted by: Patrick Marcellais at January 4, 2013 6:11 PM

age 23 bw 170

3:06

75# thrusters to almost full rom

Comment #188 - Posted by: Chris S at January 4, 2013 6:12 PM

Ricky 4:41 (35pp/blue)
Katie 4:29 (25/lg)
Tara 4:07 (35/mb&lg)
Blake 3:48 (35/lg)
Jake 3:31 (35/b)
Master P 5:10 (15/g)
Pudge 4:56 (25/lg)
Chris 3:06 (75^)
Em 5:07 rx'd
Frankie 5:10 (35/sb)
Jay 6:40 rx'd
Amanda 4:16 (35/g)
Marianne 4:32 (45/sb)
Ab 6:40 (45pp)
Sim 7:13 (55/sb)
Crystal 4:04 (12/sg)
Mama V 4:30 (25/g)
Mr. Wonsil 4:00 (45/sg)
Heather 5:05 (15/dblg)
Sandi 5:26 (15/g)
Adri 2:39 (5 dumbell/ring 15-10-5)
MegHAN 4:45 (45)
Bubs 4:13 (25 one arm/sb)
Amy 4:16 (25/lb)
Aly 5:23 (45/sb)
Mr. Carey 3:53 (45/lg)
Morrow 5:13 (85 pp)

Comment #189 - Posted by: BFCC at January 4, 2013 6:13 PM

8:11

Been a long time off, so this felt pretty bad. I was surprised to see it was actually 0:44 faster than last time in January 2012. Still 2:36 slower than my PR from January 2011.

Comment #190 - Posted by: Alton 33yo/M/5'11"/175lbs at January 4, 2013 6:19 PM

Fran

For time
21-15-9
#95 Thrusters (modified #65)
Pull ups

4:40 PR

Goal is to rx next time, even if it costs time.

Comment #191 - Posted by: Howie at January 4, 2013 6:20 PM

Fran

For time
21-15-9
#95 Thrusters (modified #65)
Pull ups

4:40 PR

Goal is to rx next time, even if it costs time.

Comment #192 - Posted by: Howie at January 4, 2013 6:21 PM

M/28/179.2

4:06 Rx'd

Comment #193 - Posted by: Brandon Keys at January 4, 2013 6:21 PM

Fran

For time
21-15-9
#95 Thrusters (modified #65)
Pull ups

4:40 PR

Goal is to rx next time, even if it costs time.

Comment #194 - Posted by: Howie at January 4, 2013 6:21 PM

Fran

For time
21-15-9
#95 Thrusters (modified #65)
Pull ups

4:40 PR

Goal is to rx next time, even if it costs time.

Comment #195 - Posted by: Howie at January 4, 2013 6:23 PM

F/51/5'6/123
First Fran 6 minutes
35# first 45# next two
Jumping pull ups no room for kipping

Comment #196 - Posted by: D.S. at January 4, 2013 6:28 PM

Since we did Fran last week (pr!), we subbed Fran today with 'Big Red'.

Big Red
15 min AMRAP
5 x Cleans 135#
10 x 24" Box Jump
15 x hand-release push ups

me - m/40/6'/185 and my nephew - 25/5'10"/170 both finished 8 rounds + 5 cleans -- he was a second ahead of me though...

Comment #197 - Posted by: E B at January 4, 2013 6:52 PM

43/m/185
as rx'd
CF'r addicted 9 years

new pr 3:09

Comment #198 - Posted by: JackM at January 4, 2013 6:58 PM

M/35/6'3"/200
3:58

Prev: 3:35(PR), 4:22, 4:07, 4:13, 4:31, 3:43, 4:12, 4:25

Comment #199 - Posted by: Ben S at January 4, 2013 7:00 PM

10:55
Three months in CrossFit, and I head all about Fran! Feared her all along, and today I overcame my fears. However, it wasn't easy; she took me by surprise, but I'll b ready for her next time. Thank you CrossFit for giving me a great lifestyle to look forward to everyday :-) cheers everyone!

Comment #200 - Posted by: J at January 4, 2013 7:11 PM

cfwu x1

21-15-9

20# thrusters
140# assist on PU

4:08

Comment #201 - Posted by: rbst m 37 5'10, 198 at January 4, 2013 7:31 PM

3:02 rxd, 19 sec pr

Comment #202 - Posted by: aermio m/34/5'7"/160 at January 4, 2013 7:46 PM

Rx'd
4:14

Comment #203 - Posted by: phill 37deg21'41"N 118deg23'43"W at January 4, 2013 8:15 PM

M/37/5'11"/195lbs

As rx'd 5:30

Comment #204 - Posted by: Casey ray at January 4, 2013 8:18 PM

3:04
Rx'D

Comment #205 - Posted by: JakeK 4153' above sea level at January 4, 2013 8:26 PM

7:45

As rx'd

Comment #206 - Posted by: Brett (24/M/188cm/75kg) at January 4, 2013 9:10 PM

Scaled to 63#(28.5kg) thruster

"Fran"

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

7:36
(10:15 last time)

Comment #207 - Posted by: Saganamooo at January 4, 2013 9:20 PM

43/6'5"/230
3rd fran attempt....
PR by 1:15 @ 6:05...getting there

Comment #208 - Posted by: BigDeal22 at January 4, 2013 9:52 PM

10:00+ (accidentally hit clear on stop watch)
used a light bar with 10kg plates and had to start doing jumping pull ups. It hurt.

Comment #209 - Posted by: Harry King at January 4, 2013 11:29 PM

Crazy WOD: 5'10

Comment #210 - Posted by: Nicolas at January 5, 2013 2:01 AM

8:08

Comment #211 - Posted by: hugo lopez at January 5, 2013 3:11 AM

Very first CrossFit workout ever.

9:42 Fran rx'd

I learned today that I need more flexibility in my wrists and shoulders. They both hurt. I broke it up into 7-7-7, 5-5-5, 3-3-3, I had to take a few seconds to breath. Muscle fatigue was never a problem, but breathing and flexibility were.

Any suggestions on getting more flexible? I am already stretching twice a day... Please email. I also got a CFJ subscription today.

Oh, lastly, I'm not in a CF gym yet. I'm stuck in a Globo-gym in Bahrain. So there's no dropping the weights here.

M-30-190#

Comment #212 - Posted by: Kyle at January 5, 2013 3:40 AM

3:38

I was doing FRAN with 110lb/50kg, I was taking 7-8mins to finish. Just realized that my conversion from pounds to kg was wrong. Well happy with this. Going to have another go in a few weeks time.

Comment #213 - Posted by: Dom at January 5, 2013 3:42 AM

9:45 as Rx'd

what's the opposite of a PR? a WE?

Yuck.

Comment #214 - Posted by: texinma (m/43/5'7/148) at January 5, 2013 6:40 AM

molly 5:24 subbed ring pullups and 35#
ethan 5:21 subbed jumping pullups and 45#
bailey 6:57 subbed ring pullups and 15#
cale 7:50 RX!
kelley 5:36 PR! subbed 55# first time i did fran was sept 2012 and did it 8:10. did it again at my level I cert 10/25/12 and did it 6:41 and today PR! next time i will do the RX weight of 65 for women.

i worked hard to scale everyone to keep them all under 8 min or so. this was first time doing fran for all the others in our garage "box"

Comment #215 - Posted by: kelley F/47/5'3"/134 at January 5, 2013 6:41 AM

1 Mile Run
Then
WOD as RX'd
7:10
Had to wait because of crowded Y
Then
50 Weighted Sits

Previous was 6:43...previous to that was 6:44
Good Workout

Comment #216 - Posted by: dyagg at January 5, 2013 6:43 AM

10 min

Comment #217 - Posted by: Zonnetje at January 5, 2013 7:09 AM

38/m/173
rx 5:29

Comment #218 - Posted by: ffkwill at January 5, 2013 7:33 AM

3:18 pr
I was thrilled to beat my previous pr of 3:34 but even at 3:18 I'm humbled by the idea that there were much better times on the last day of the games this past year. As a point of comparison, this was my first wod after a rest day and my only wod of the day while for the games finalists it was the fourth wod of the day on their third day. Almost unbelievable.

Comment #219 - Posted by: mlt at January 5, 2013 7:33 AM

M/31/5'6/185

7:20 as RX'd (PR by 25 secs)

Ouch

Comment #220 - Posted by: Luke3para at January 5, 2013 7:35 AM

Working on improving my strength so started with a Wendler 5/3/1 bench workout then Fran.

Scaled 85 lb thruster on 1st set and 75lb on 2 2nd sets.

14:06

need to work on wrist and shoulder mobility.

Comment #221 - Posted by: c-los at January 5, 2013 8:06 AM

16:10 as Rx`d- 1st Fran! Thanks Fran. :)

m/5'10"/192/43

Comment #222 - Posted by: LWMenges at January 5, 2013 8:11 AM

M/52.95/154/1-1-06

75# Thruster

5:15 (PR is 4:22)

Comment #223 - Posted by: bingo at January 5, 2013 8:14 AM

M/36/6'00/200

2:54 Rx...PR by 29 seconds

Comment #224 - Posted by: Mark at January 5, 2013 9:20 AM

M/36/180/95

had a decent relationship with girls until i met yours...

Fran literally killed me!

10:28
w/ 30 kg thrusters and rubber bands

Comment #225 - Posted by: kenneth at January 5, 2013 9:39 AM

M/35/5'9"/160

Rx'd

5:15 First time unbroken!

Comment #226 - Posted by: Antun Karlovac at January 5, 2013 10:00 AM

M/30/6'5"/220

3:46, pr by 20sec

Thrusters unbroken, pull-ups feeling better but still broken a lot in last rounds.

Comment #227 - Posted by: JB at January 5, 2013 10:21 AM

5:09 as Rx'd

PR'd by 1 second. Did 5:10 Dec 1st at my L1 cert.

Comment #228 - Posted by: Cody at January 5, 2013 10:27 AM

After a week of being sick gutted it out and it was rough! Happy to being back on routine.
as rx'd 6:23, bleh, very slow today,way over PR
followed up with a few rounds of 3 thrusters (95lb), 3 pullups, with 1 minute rest between.

Comment #229 - Posted by: sebastian m/44/180/6'2" at January 5, 2013 10:39 AM

M/42/195/6'0
New P.R 6:53. Last time 7:25 and my first Fran was 10:05. Lungs still on fire.

Comment #230 - Posted by: ROBERT SHERTENLIEB at January 5, 2013 11:15 AM

6:21, pr is 3:47

Comment #231 - Posted by: ScottMacArthur at January 5, 2013 11:53 AM

"Fran"

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

22:23

Comment #232 - Posted by: Joan Romero Cabot at January 5, 2013 12:10 PM

4:20

Comment #233 - Posted by: Pacers at January 5, 2013 12:17 PM

fran virgin. completed in 9.01 @ 75#

Comment #234 - Posted by: wescampo at January 5, 2013 12:55 PM

8:13 as rx

Comment #235 - Posted by: cscarr52 at January 5, 2013 1:33 PM

1:27 as rx

video coming...

Comment #236 - Posted by: Hercules at January 5, 2013 2:03 PM

7:17 as Rx'd

Comment #237 - Posted by: Aaron at January 5, 2013 2:17 PM

4:45 as rx'd.

Comment #238 - Posted by: Kyle Bisceglie, M, 46, 5'10", 180 at January 5, 2013 2:44 PM

4:44 @ 65lb PR!!

Comment #239 - Posted by: abh f/27/5'5/130 at January 5, 2013 2:45 PM

3:30.9 PR

Comment #240 - Posted by: Owen Langton at January 5, 2013 3:02 PM

M/35/5'9"/160

Rx'd. First time unbroken.

5:15

Comment #241 - Posted by: Antun Karlovac at January 5, 2013 5:17 PM

3:46 as Rx'd

Comment #242 - Posted by: Jetté 43/M/5'11"/175 at January 5, 2013 6:48 PM

M/6'2"/35/220

Fran virgin. 13 minutes. Some of these times are ridiculous. That is all.

Comment #243 - Posted by: Joshua at January 5, 2013 9:08 PM

5:57 as rx. M/52/5'9"/160

Comment #244 - Posted by: james at January 6, 2013 3:41 AM

M/23/145
3:55 Goal for next time is sub 3. Gonna be hard work but I think I can do it

Comment #245 - Posted by: Joey at January 6, 2013 5:34 AM

M/25/5'9"/164

7:31 as rx'd

Comment #246 - Posted by: lwoody at January 6, 2013 6:14 AM

W/44/5'4"/144

45# thruster and subbed push-ups for pull-ups.
Forgot to time myself.

Comment #247 - Posted by: Dcastor at January 6, 2013 7:13 AM

2:16 PR from original 2:23 and i fell over on a thruster haha

Comment #248 - Posted by: Jack Brookes at January 6, 2013 12:25 PM

M/36/180 just getting over the flu so I did Fran like Miranda Oldroy said to try in a video I watched a while back and did it at 65# to get the feeling of what it's like to do that much work in the time that my CrossFit heroes do! Well I did it in 4 min flat not as fast as I had hoped but it definitely changed the hole work out and made it different in many ways like marketing the thrusters totally connectable for me but then made me break my pull-ups in the round of 15 which I would never have a problem with doing it RX. So in conclusion thank you Miranda for helping me look at things in a different way and in my constant battle to be RX which most times is not the best choice for me but its so hard to check my ego and do so.last time as RX 5:31

Comment #249 - Posted by: Craig Hicks at January 6, 2013 12:56 PM

Two years ago I found crossfit through a friend. This was the first wod he introduced me to. It took me about 15 minutes to finish this and I'm sure my form sucked. I thought i was going to pass out and almost threw up. I was also 200 lbs at 5'6", with high Bp, cholesterol, under medication, and only 35 years old. 9 years in law enforcement, I'm sure my health was at risk.
I am now a devout crossfitter and paleo (about 99%, still need my pizza and beer fix now and then). I don't belong to a box because I am the sole provider for a family of five in CA and can't afford it. However, I have saved and slowly built myself a home gym. Some of my equipment I built myself.
Yesterday, I completed Fran in 7:55. Yes I know it's not blazing fast but I prd my first Fran by 7:00, so I am happy. I am now 37 years old, 173 lbs, no longer on bp meds, and fitter than I have ever been in my life. Because of crossfit / paleo I believe that I gave myself at least a decade more of life to spend with my wife and kids. Thanks and keep up the great work.

Comment #250 - Posted by: Jzeus at January 6, 2013 1:07 PM

M/43/5'8"/156

20:55 as Rx'd

(Warmed up with 180-lb bench 6X)

Comment #251 - Posted by: Vincent Serpico at January 6, 2013 2:21 PM

PR 8:09

Tonight 10:53 which is as close as I've gotten to PR

Comment #252 - Posted by: cleveland at January 6, 2013 3:10 PM

Logan
5.51 as Rx'd
23/m/5'11"/174

Alexandria
9.39 with 45# and jumping pull ups
21/f/5'7"/125

Comment #253 - Posted by: Logan S at January 6, 2013 8:07 PM

M/30/6'0/165

PR'd 6:22 as Rx'd. previous was 8 min ish. Used to look at sub 4 min times as imposible but cutting 2 min in 6 mos leads me to beleave it is within my grasp. need to work on thrusters had to stop a couple times.

Comment #254 - Posted by: Weasel at January 7, 2013 12:29 AM

3:46
Done after squat cleans 2x10
50-55-60-65-70-75-80-85-90-95f on second
then on to 1 rm
100-103 (pr)- 105f
auditorium gym

Comment #255 - Posted by: Mik Fanguy at January 7, 2013 2:00 AM

As rx'd

6:47

Been doing crossfit for awhile now, but this is the first time I've done Fran.

Does anyone else feel like they've been in a car accident afterwards, or is it just me?
M/33/6'2"/190

Comment #256 - Posted by: lancem at January 7, 2013 5:37 AM

M/30/6ft/248
7:24 Enjoyed the workout!!

Comment #257 - Posted by: pman at January 7, 2013 5:53 AM

C-
3:40

Comment #258 - Posted by: Jeff & Charity @ CF Snohomish at January 7, 2013 8:36 AM

Brutal after holidays and Disneyland
8:30 pr around 7 min

Comment #259 - Posted by: Johnh 44/205 at January 7, 2013 8:41 AM

10:53

Comment #260 - Posted by: jt 39 m 5'10" 175 at January 7, 2013 8:57 AM

8:50
37/6'4"
Don't have good kipping pull-up bar at home.
50lb Thrusters (no weights yet).

Comment #261 - Posted by: Mark at January 7, 2013 9:00 AM

M 28 5'11 170lbs

'Fran' 4:37 As Rx'd

Shalom from Haifa, Israel!

Comment #262 - Posted by: Shawn Hakimi at January 7, 2013 9:52 AM

Completed as Rx'ed.

Total time = 11:33

Comment #263 - Posted by: fosterww98 at January 7, 2013 10:42 AM

As rx,d 4 :41 - second time Fran - crossfit since June 2012 - first time scaled thrusters to 75 pounds in 6:30 - greetings from Austria

Comment #264 - Posted by: philverde at January 7, 2013 12:39 PM

as rx'd

4:15 fastest time since a 4:07 at my level 1 cert. Previous best was 4:42 so pretty happy with this time. Need to get the butterfly pullups down

Comment #265 - Posted by: Bells at January 7, 2013 12:50 PM

M 28 5' 9" 223 lbs.

11:51 as Rx'd. First crossfit exercise ever. It seems I've got a ways to go. Looking forward to progressing.

Comment #266 - Posted by: boggs at January 7, 2013 1:50 PM

M/37/5'8"/180

2:58 RxD

Comment #267 - Posted by: Dave Berry at January 7, 2013 3:29 PM

Rx 11:17

M/25/180

Comment #268 - Posted by: scottbot726 at January 7, 2013 5:29 PM

F/27/5'5"/120

9:27 Rx (PR)

Comment #269 - Posted by: Sisyphus at January 7, 2013 5:37 PM

M/27/6'5"/215

6:54 65# thruster

Comment #270 - Posted by: Ajax at January 7, 2013 5:38 PM

M/27/6'0/185

6:52 Rx

Comment #271 - Posted by: Odysseus at January 7, 2013 5:42 PM

13:57 jpu's

Comment #272 - Posted by: David Burns at January 7, 2013 5:54 PM

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 #273 - Posted by: B. Rhaly at January 7, 2013 7:22 PM

7:39 asrx PR by 3 minutes!!!!!!

Comment #274 - Posted by: Boo Boo F/147/5'8/24 at January 7, 2013 9:06 PM

3:30 ASRX!!! rediculus PB

Fran, it was good to see you again

Comment #275 - Posted by: Nathan m/165#/1979/ since 2008 - at January 7, 2013 9:08 PM

as Rx'd
8:36 (PR by 10 sec)

I've been recovering from lower back issues the last 4 months,, making slow but steady progress. Had to take several steps backward to begin moving forward again and it was very frustrating, especially in the beginning. Decided to give Fran a try today and I'm pleasantly surprised by the result. With some continued progress, maybe I can get in the 7's next time. Woohoo!

Comment #276 - Posted by: Brian R M/ 50/ 6'2"/ 187 at January 8, 2013 8:37 AM

Complete d on 20121218.
7:20 as rx. Pullups unbroken, sets of 10 for thrusters.

AE

Comment #277 - Posted by: Arcticelf at January 8, 2013 9:06 AM

5:11 as rx'd (PR: 5:02)
Thrusters: 21, 12/3, 9
Pullups: 15/6, 7/5/3, 5/4

Did big pullup workout early in the morning...at least that's my excuse.

Comment #278 - Posted by: PW56 at January 8, 2013 9:13 AM

As Rx 4:35 (pr)

M/168#/6'/38yrs

Comment #279 - Posted by: britishfireman1 at January 8, 2013 9:17 AM

Oh Fran, I love and hate you so much!

6:14 as rx'd (PR)

15/6 // 10/11
8/7 // 10/5
5/4 // 9

Comment #280 - Posted by: Dom H at January 8, 2013 1:40 PM

As Rx 4:35 (pr)

M/168#/6'/38yrs

Comment #281 - Posted by: britishfireman1 at January 8, 2013 3:04 PM

1/8...22:03 (165/177/245)
95# Thrusters in 15/12/9
PU's as rx'd
Oh, how far I've fallen behind

Comment #282 - Posted by: Mike Scott M/46/5'10"/194 at January 8, 2013 6:44 PM

time - 7.13.29
notes 65;bs thrusters

Comment #283 - Posted by: AB at January 9, 2013 4:44 AM

8:05

Comment #284 - Posted by: tjmahl/220/47 at January 9, 2013 10:13 AM

m/34/5'8"/180lb

2:53 as rx'd with a FLU! (6 second PR!!!!)

Comment #285 - Posted by: Adam Hamm at January 9, 2013 10:18 AM

6:22

Comment #286 - Posted by: nsb at January 9, 2013 7:24 PM

6:05 (pr)

Comment #287 - Posted by: Sinal M/33/5'9"/216 at January 9, 2013 9:29 PM

First ever fran

7:27 with prescribed weight

Comment #288 - Posted by: UK Jase at January 10, 2013 12:42 AM

4:15 Rx'd

Comment #289 - Posted by: Peter Nemr M/31/65.5"/172 at January 10, 2013 1:46 AM

M/33/5'7"/168
rx 6:31

Comment #290 - Posted by: Mark S. at January 11, 2013 3:52 AM

5:25 as rx'd

New PR!!!! (time from June 2011: over 15mins!!)

Comment #291 - Posted by: Saam at January 11, 2013 6:36 AM

M.38.172

As rx'd 4:52
1st set unbroken.
Way off pr at 3:31.

F.31.141
45lb bb thrusters
Jumping pull ups
6:46

Comment #292 - Posted by: LMD_Mike at January 11, 2013 11:12 AM

m/27/68"/180lbs

2:30 RX - shaved 22 seconds from last Fran

Comment #293 - Posted by: Bryant Estes at January 11, 2013 11:19 AM

3:33 RX'd

Just under a 30 second PR and first time as a 3 minute Fran'er.

I taste blood...

Comment #294 - Posted by: PeterG at January 11, 2013 1:00 PM

M/28/5'9"/170
11:47 as rx

Comment #295 - Posted by: Tim K at January 11, 2013 5:58 PM

2:41
Major PR!! Pumped!

Comment #296 - Posted by: MikeyPaul at January 12, 2013 11:14 AM

9:55
37kg(82libras)

Comment #297 - Posted by: lucio1928,M/41/184cm/96kg at January 12, 2013 12:37 PM

"Fran"
7:58 Rx'd

Run 2400 meters: 16:18

Comment #298 - Posted by: Rob S at January 13, 2013 12:34 PM

5:15

Comment #299 - Posted by: Justin-M/26/5'8"/205 at January 13, 2013 9:24 PM

subbed:
75# thruster

9ish minutes (stopwatch didn't start)

Comment #300 - Posted by: pickle93 (41/6'/185) at January 14, 2013 5:40 AM


1/13/13 - 9.54
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 #301 - Posted by: JonNYC xfit since 6/08 43/M/175/5'11" at January 14, 2013 7:29 AM

4:41 as Rx'd. First sub 5 minute time in a while.

Comment #302 - Posted by: Edwin 30/M/68"/170 at January 14, 2013 9:24 AM

M/29/73"/210#

6:45

Comment #303 - Posted by: Darwood33 at January 14, 2013 1:55 PM

M/40/6'/195

This is embarrassing, but you've got to start somewhere!
Rude awakening, eye-opening, & humbling.

16:49, using just the 45 lb bar. Just learning kipping pull ups.
When I started out, I thought it was 3 rounds of 21-15-9, not a round of 21, a round of 15, & a round of 9. So I was trying to pace myself to make it through, & still dying! After my "first round", I stopped, figuring I'd just have to improve all the way around (stamina, strength, kipping) before I'd be able to do Fran complete. Only later did it dawn on me, after looking at some times of others, that it's one round of each. I would've pushed myself to go a bit faster had I known that ahead of time (sprint vs marathon), but my time still would've sucked. However, it was still awesome, & I'm looking forward to major improvement my next go-around with Fran!

Comment #304 - Posted by: Dave W. at January 14, 2013 11:03 PM

40kg, 8:03

Comment #305 - Posted by: tum1 at January 15, 2013 7:18 AM

not timed, sub'd ring PU in attic.
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 #306 - Posted by: ajax at January 15, 2013 10:03 AM

m/39/5'9/181
CFWU-3. Pushups instead of PU 2nd. Superman. Burgener. DU.
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 #307 - Posted by: jrm at January 15, 2013 6:07 PM

m/29/5'9/162

20 min warm up on bike

6:36
75 lb thrusters
Had to take a breather with the thrusters on rounds of 21 and 15. Was able to complete first round PUs with no breaks. Had to take a breather on 15 and 9. Fun stuff!

Comment #308 - Posted by: Keith at January 16, 2013 11:14 AM

5:35

5:16 PB

Comment #309 - Posted by: Ukkrew at January 17, 2013 9:09 AM

15 min as rx except pull-ups on rings. Just got over being sick for a couple of weeks, and I need to get back in shape.

Comment #310 - Posted by: Drewski at January 17, 2013 1:12 PM

5:55 (pr)

Last time: 8:02
former PR 7:05 (8/9/11)

Feeling pretty awesome after that. I thought I had kind of let myself go and the pullups were much harder than I remember them being but all the time doing the heavy squats seems to have paid off. Lungs are still burning.

Comment #311 - Posted by: gremnatious 32/m/6'1"/180 at January 18, 2013 11:38 AM

10:24 (PR)

Comment #312 - Posted by: Guti (M/185/28/6'1) at January 19, 2013 8:53 AM

7:38 subbed ring rows for pull ups. 30kg on bar for thrusters. fourth crossing session. knackered.

Comment #313 - Posted by: pebbles at January 21, 2013 11:15 AM

5'06" personal record
cut 1'31"

Comment #314 - Posted by: RAD at January 22, 2013 3:43 PM

Did 115# front squats
pull ups
21-15-9
6:47 mins

Have not done Fran in a year and am afraid I won't beat my time - so I am still delaying it......Gonna do some heavier stuff like this before I do it again as its been so long since Ive done thrusters..

Comment #315 - Posted by: DPL at January 24, 2013 2:18 AM

July 2012 10:17

neutral grip jumping pu

9:49

m/42/5'8/240

Comment #316 - Posted by: phat boi at February 1, 2013 4:33 PM

after a couple of weeks off and super tired:

65#

9:42

Comment #317 - Posted by: pickle93 (42/6'/183) at February 5, 2013 3:17 PM

Wanted to do this workout last weekend, but I was too sick to do it. Wanted to get this one done and over with. Was trying to shoot for a new PR.

results = 3:08 RX'd (5 second PR, and still a little sick too!!) :DD

Comment #318 - Posted by: Jason H. 23/M/5'8"/151lbs at February 24, 2013 2:08 PM

As Rx'd - 12:30 (PR, I think)

M/29/166/28 Feb 13/Sea Level

Comment #319 - Posted by: Joshua B. at February 27, 2013 6:39 PM

As Rx'd - 11:20 (PR)

M/29/165/5 Mar 13/Sea Level

Comment #320 - Posted by: Joshua B. at March 5, 2013 6:09 AM

as rxd @ HCHS

3:50

Comment #321 - Posted by: Ferb 181# at March 8, 2013 5:06 AM

As Rx'd - 13:07

M/32/5'8"/235

Comment #322 - Posted by: rvt1443 at March 8, 2013 2:00 PM

Done on rest day at box
6:38
I think pr was around 7 min
Definitely was the cleanest one yet

Comment #323 - Posted by: Johnh 45/205 at May 31, 2013 11:30 AM

5:12 pb 19.06.13 as rx'd
5:27 29.10.12 45k with 2.5k collars
06:01 05.02.12 45k
09:36 18.06.11
08:00 24.01.11
13:16 09.09.10

Comment #324 - Posted by: zenoperegrinus at June 23, 2013 1:10 AM

3:16 as rxd

Comment #325 - Posted by: dant at July 19, 2013 7:32 PM

CFWUx3 (lite Pus and dips)
4:45 (0)

Comment #326 - Posted by: Doug at October 6, 2013 12:07 PM

"Fran"

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

08:05

Comment #327 - Posted by: Mür at November 12, 2013 4:08 AM

3:58rxd. Improved from May 2013 CL1 cert at 5:43rxd. I need to learn those butterfly pull ups, I'm certain they'd shave my time

Comment #328 - Posted by: Luis Estrada at November 12, 2013 7:49 AM

With Fran, is it 21, 15, 9 three times or just three rounds, one 21, one of 15 and one if 9?
Thanks

Comment #329 - Posted by: Dave Holman at November 15, 2013 8:32 AM

8:39

(PR is 8:12, last time was 9:11. Thruster/pull-up bar set-up seems to make a material difference)

Comment #330 - Posted by: Manchild at December 2, 2013 2:23 PM
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