Monday 3/9/09

Fran

For time:

21-15-9 reps of:

Thruster (95lb men/65 women)
Pull up

Post time to comments.

For those of you who don't know, this is THE work out that many CrossFitters measure your power capacity by. It is not uncommon to hear one CrossFitter ask another "What is your Fran time?" This could quite possibly be THE benchmark workout of the community. I would argue it should be Linda but we'll find out about that time later on in the month, maybe.

29 comments:

Go Cubs said...

compare to date is 12/1/08

C V said...

If you ever want to start getting fancy and monitoring your power output as you get fitter, check this out:
http://www.performancemenu.com/resources/powerOutput.php

Black and Gold CrossFit said...

4:10 (PR)
Saw a lot of great efforts this morning. We have multiple folks in the low 4 minutes and some who are breaking into the 3 minutes and at least one who can break 3 minutes as well. As a collective group, that is pretty solid.
The really important part of this is that I believe we had quite a few PRs today which really shows that this is all working. Last time we did Fran was back in early December and yet most saw some pretty significant gains. Good work and a welcome to some of the new folks that were there this morning.

RW said...

4:08

Thanks to Dan Hogan for the encouragement this morning. Also it was awesome to see so many of our crew killing this workout this morning - great job!

dkeys said...

14:34...just my way of making everyone feel really good this morning...first time ever doing that WOD..had to scale my weight down, legs are still sore from my run Saturday...still disappointed with my time though...

Tex said...

6:03

Absolutely miserable. I was 20 sec slower than my December time. I think that it was just a combination of several bad factors. Sleep, food, etc. It was great to see people destroying this workout.

A shout out to MattF for the upchuck outside Arvin afterward!

JP said...

12:05 as rx'd

First time doing Fran but still a pretty miserable effort on my part. I need to improve on everything, especially pullups.

C V said...

3:59.

My December 1st time: 4:46
My September 17th time: ~6:00

Made it to the point where I can finish thrusters all the way without setting the bar down. Goal now is to get my kipping right so I can make it through pull-ups without dropping from the bar.

Sick times this morning. My airways still feel like I ran a hard IOCT.
I too was fired up to see Matt yak in front of Arvin. But, I guess you're allowed to do that after a sub 3 Fran.

Dana said...

8:57
Got some good advice today on how to improve my pull up endurance. Look forward to working that into my daily routine.

dan09 said...
This comment has been removed by the author.
Go Cubs said...

4:23, PR by 7 secs, just need to push through on the set of 9 to break into the 3's, great work this morning

dan09 said...

3:58 (PR...previous best was 4:35)

Great form by Matt on the post-WOD puke.

petera said...

9:20
Pull-ups held me back this morning.

SB said...

4:29 (PR) however...still not happy with depth on thrusters.

MattF said...

2:42 (PR)

Did not feel well this morning. Threw up as I was leaving Arvin, thanks to Tex for the encouragment and keeping me honest by not counting bad reps. Good looking out man.

indianamsmith65 said...

8:47

First Fran. It will be exciting to see what another two months of crossfit will do. I quite a bit of technique work to do.

NM said...

5:04.

Yeah, that sucked more than usual. Not sure what happened to me today...was just plain mentally weak at times.

I definitely need to work on my kipping pull-up efficiency- I wasted a bunch of energy there.

PTisFREE said...

5:18 (PR from 5:43)

Stroh's Lite said...

11:15 not great, but first time doing Fran after injury recovery break... it's so good to feel so bad in such a short time.

Volk said...

My watch stopped twice unfortunately...lesson learned...just take it off once I start the time. Based upon the approximate time I started and finished it was somewhere between 6:30 and 7. Only had to put the bar down once on the thrusters, but really struggled on my 2nd and 3rd sets of pullups. Thanks to MAJ Mayo for encouraging my weak heart.

VW said...

7:18
I made it through the first 21 thrusters without dropping it, but I was smoked for the rest of the workout because of it. 2:40 increase from last time.

Black and Gold CrossFit said...

dkeys...my first Fran time was somewhere in that area too. Don't worry, you are in the fun stages when times come down in the multiple minutes. At this point I am fighting for seconds. This workout is as much mental as it is physical. Good work on just getting there everyday, results will come. Again...great work to everyone today, it's days like today that remind me why this community is so great and why we started this affiliate in the first place.

Michael said...

9:50 as Rx'd. I did fine on the pullups, but what was really slowing me down was the transition from the front squat into the push press. My front squat is really pretty strong and so is my push press but when they are put together I had a tough time today. Good Workout.

N G said...

13 and change. Had some problems re-gripping and staying back in the squat to get leg power. Hopefully my tiny heart grows back to normal size tommorow...

On another note, anyone know why we cant order Med B+G shirts?

Chat said...

4:30

PR by 2 sec

Good thrusters but need to work on pull-ups more

Smitty said...

10:07

about 3 min faster than the last time. pullups continue to slow me down in all these timed workouts.

DF said...

5:47...Didn't have to put weight down for thrusters but pullups were down to sets of 3,2, and 1 at the end.

Vanilla Gorilla said...

5:42 as Rx'd (PR)

jlg said...

10:30... Front squat is weak, especially at the bottom.