Monday 8/17/09

Congrats to all the Cows. Welcome "officially" to the Profession of Arms. Come enjoy some of the camaraderie that only comes from pushing yourself to a dry heave.

Fran

For time:

21-15-9 reps of:

Thruster (95lb men/65lb women)
Pull up

Post time to comments.

Compare to 3/9/09

40 comments:

Chewy said...

7:27

not too good, so i guess i will improve over time. kinda lost CrossFit shape over the summer...

Dubbs said...

6:01 (PR)

Goal was to break 6...maybe next time.

CLG said...

Just under 9... got a premature start so not positive on the exact time. Fittst time back to CrossFit since grad week

Nice showing today

richard said...

7:57

Had to wait around for the bars to clear up halfway through... it was good to see so many people out there this morning though.

Train wReck said...

7:58

Lots of people

GO EAGLES!!

AL said...

7:48

First time doing it in the morning with the whole crew. The officers made sure I kept myself honest and didn't cheat. Lots of Eagles out there!

Hungry Hungry Hippo said...

7:29 as Rx'd

Black and Gold CrossFit said...

4:06 (PR)...really wanted to get under 4 minutes this morning. Oh well still a PR. Thanks to MAJ Mayo for the push and not letting me put the bar down on Thrusters. Gotta get faster on those and see if I can get unbroken on the pullups. Maybe next time I'll get there. Still haven't done Fran in 5 months and still got a PR. The proof is in the pudding. The program works.

Great group this morning. Two things. One, need ideas on how to break up the log jam. If we want to keep the program a success we will need to have a system to get things throug. Two, need some feedback on a class/session at another time in the day so we can get other interesed parties involved. I have some ideas but I want to hear from you guys as well.

SB said...

8:31
insane turnout! If you build it..they will come.

Gregg said...

7:48 as R'xd, curious to see any future improvements.
avg HR 165

alexander said...

I must admit that it's going to be tough to get back into the swing of things. Great workout for the first day of classes.

GO INFERNO!

Vanilla Gorilla said...

What an insane turn out.

5:07 (PR)
Thanks to Major Mayo for the push at the end.

I think we could do two morning class depending on the work out. One would start at 0530 and the second one would be at 0610.

There could also be a afternoon class between 1230 to 1330.

If you could not make those there would be a 1930 class. I know Monday and Tuesday are club nights so plebes and yuks could workout during ESP.

Just a couple of ideas so we could maximize the number of people that do B&G CF. It would also allow for people to get help on form and depth. The last thing we want is someone to get hurt because they lack the knowledge of the workout.

Happy first day of classes!

Maj said...

6:25, great group this morning

coastie11 said...

6:32 as Rx'd

Sam said...

5:06

First time I've done a Fran--like all the other workouts, hoping to improve down the road. Thanks to some awesome encouragement and competition from the late crew.

Mac said...

5:19. Great turnout this morning.
One comment...don't neglect the active warmup prior to getting down to the WOD. The main blog site has a description. It really helps to go through several sets up pushups/situps/pullups/squats/back extensions. Not only does it get you loose and stretched, but it primes your muscles to actually work harder, and you will likely see increases in weight lifted and better times as a result. You can also work in a couple reps of one of your "goats", be it o/h squats, double unders, whatever. That gets you mind into the right state for more technical movements.
With regards to olympic lifts, many find the Burgener warmup (http://library.crossfit.com/free/pdf/53_06_Burgener_Warmup.pdf)works well to get their muscles primed.
Whichever you use, don't neglect this vital aspect of your WOD. As many CrossFitters say, "our warmup is your workout!"

Jason said...

4:58 (PR)

I was at 9:30 in early March for the last Fran. This stuff really works. Thanks to MAJ Caldwell for the push to get me under 5 minutes.

ChadC said...

5:36 (PR by almost 4 minutes from my March time)

Thanks to Whip for pushing me. Even with the improvment in time, I had some THS going this morning.

Mac said...
This comment has been removed by the author.
Jimmy said...

9:26
avg hr: 159.

Jimmy said...

Mr. Horribles: Other times: I would recommend something like Noon, or 1600, but I know that conflicts with other cadet activities.

Stroh's Lite said...

8:05, PR by 1:30 (from the CF cert in April).

Great to see so many in the B&G box this AM!

Nothing like some fire in the lungs to get a Monday rollin.

I think that having a concept like one person executes the WOD and at least one other CF'r serves as an observer/coach watching form and keeping the reps honest is a great way to reduce the traffic jam.

Just like with marksmanship, sometimes you get better technique lessons as a coach than a firer...

NM said...

4:07...took me forever to get that last pull-up right. Great push by MAJ B. Unbelievable turnout this AM...I'm still in awe. Please be patient with us as we dust the cobwebs off those Systems Engineering skills that will allow for better throughput. Keep posting your ideas to make this program work given turnouts like this AM...we want to make this thing work (the right way) for as many of you as possible. See you tomorrow AM!

Tex said...

5:45

I almost puked, got hayes-like lung and tore a huge flapper. I love this stuff.

B Wat said...

5:06 (PR) as rx'd
Need to work on pullups. Those really slowed me down.

LDO said...

9 min, 22 sec. First true FRAN with the group. I pushed through the first 21-21 w/o stopping. Then hit a wall with reps of 5-5-5 for the 15, and 4-3-2 for the 9.

CM said...

11:25

Had to do the WOD during C Hour as it was to busy at 0530 and I teach A hour. Thanks to Jake for going with me C hour and keeping me motivated.

jonathan.palmeri said...

around 6 min

used 65lb bar and green & blue bands on the pullups

Jake said...

10:31 BUT I scaled to 65 lbs for the 15 and 9 sets. Huge group in the morning so I came back during C hour to get it done. Definitely room for improvement on this benchmark!

MBK said...

7:57

Grenade said...

11:36. Started at 85lbs for 21 reps, then down to 75 for 15 and 9. I would like to try the noon time or even early evening.

Adambo33 said...

6:20. Not happy with that.....thought I could break 6 easily. Fran really sucks on your own in an empty gym.

JJ said...

4:49 - need to get to unbroken sets on both the thruster and pull-ups...

Demet-hook said...

6:03...not a PR but a lot better than I expected. I maintained good form on my thrusters but they were very slow...

Bryce said...

4:25. Had to do it in the 3rd floor weight room because the CF room was so crowded. Had to run a bit between pull ups and thrusters.

bowmansr said...

9:23 as RXD - Doing it here in Leavenworth. Facilities are not up to standard. Jamie are you still doing black and gold or the Iron Major version here?

Silas

VW said...

6:50

westpointlefty said...

939

Tex said...

adambo33

I agree. Doing Fran alone is really nasty. I have learned to appreciate the group so much more since I left for the semester.

derekmeatwad said...

3:07 but some of the Pull Ups were questionable