Strength – practice thrusters
21-15-9 reps
Thrusters (95/65#)
Pullups
Rest 10 min
21-15-9 reps
Thrusters (95/65#)
Pullups
*Score is combined time, including rest.
*30 min time cap
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Mob + WUx1
Strength – practice thrusters
5x 55-60-60
21-15-9 reps
Thrusters (40#)
Pullups
Time: 6:41 (19sec PR)
Rest 10 min
21-15-9 reps
Thrusters (95/65#)
Pullups
Time: 6:43
Total time 23:24
I am super surprised of the consistency of my 2 Frans. Both PRs off my old time of 7mins.
This was one of the hardest wod!
In order to improve my time more, I need to work on my grip so I can do more pull ups in a row because all my thrusters were unbroken.
Thanks Kevin for the tips!
WOOHOO for not one, but TWO sub 7:00 Frans! That’s awesome Val! 🙂
Not quite sure how I pulled it off (Kevin yelling at you helps lol) but I am pretty happy with the outcome! Now, imagine the awesome Fran time I would get if I can just stay on the darn pull up bar! Curse my small wimpy hands. Need to work on my grip strength.
Great Job Val!!
Great job Val!
Mob + WUX1
Stength: Thrusters 5x(35, 45, 55, 60, 65)
WOD: Double Fran 21-15-9
Thrusters at 40 lbs.
Ring Rows as close to horizontal as I could
Time: 5:22…………last time with 25lbs. was 5:59
Rest 10 min.
21-15-9
Thrusters and Ring Rows
Time: 5:33
Total time 20:55
Would really love to do Fran next time with actual pullups, gotta keep practicing.
Thanks Kevin for the great coaching!
Thanks Lora for the skipping chat 🙂
Great progress Alaina! Faster AND heavier 😀 Double PR!
Nice progress Alaina!
Omg!!! This looks so fun! I need to find somewhere to do this!!! For all of you who are “Fran virgins” or if you’ve had a Fran encounter in the past, have fun and embrace the suck! Looking forward to reading everyone’s posts today!!!
The Maryno-rep gym not ready yet? hehe.
No… We don’t even have the house yet… I’m bunking at my sister-inlaws!
Yesterday’s workout…
Mobility + warmu upx2 (12 reps)
Front squats 4×10 @95-105-110-115
Deadlifts 4×10 @ 135-185-185-185
Bench press 4×10 @ 95-100
Body weight dips 4×12
Sprints on treadmill (incline of 1.0)
5 min [email protected]
10x 30 sec on / 30 sec off @ 16.0
5×30 sec on / 30 sec off @ 17.0-17.5-18.0-18.5-19.0 (damn treadmill couldn’t go faster…)
5min cool down @ 16.0
I miss a real gym… The school gym had a sign that said no “oly lifts” permitted… Joanna I thought about you as there was this dude, obviously a Crossfiter, who was practicing wall-climbs “shirtless”. Needless to say he was told to dress up! I then thought to myself, well that’s definitely one rule I’ll never break!
Thrusters aren’t oly lifts so I’ll try to sneak em in… Stay tuned!
So if I got this right…. A shirtless dude made you think of me? Hmmm … I must be doing something wrong lol hopefully you’ll have a ‘real’ garage gym soon anyway 🙂
No no Jo… Not the dude… The “situation” and his wardrobe! Or lack thereof!
Yay for posting!!! Nice to hear from you 🙂
WOW! That’s quite the workout you did yesterday! LOL @ the you maxing out the speed on the treadmill. That’s my girl!
Let us know how “Double Fran” goes….and if thrusters pass the “not an Oly lift” test. 😀
Ok so… Today’s wod:
Mobility / wu x2
5x 1-3-5 (press, push press, push jerk) @65-75-85-85-95
Attempted a few thrusters @ 65 to see if if get in trouble… It appeared to be ok…. Had to be done from squat cage, but couldn’t kip due to lack of support… Soooo Fran rx with strict pull-ups … 8:05 (sigh … I would have liked sub 8 – but thrusters were unbroken) then as I was taking my rest I had to be polite and share the cage but then they were all taken when it was time to start again … I never thought I’d say this, but I miss Fran 🙁
Shrugs 4×[email protected]
3 rds of 20 steps of Oh alternating lunges @ 65 – 1 leg box jump (step down) @ approx 2o’
3x 1 min handstand hold
Extra points for creativity and quick thinking!
Nice! huge golf clap for the effort. And strict pull ups! ish!
LOL I would have paid money to be watching you do your ‘test’ thrusters to see if you were going to get in trouble!!
Way to go T A N K. Awesome time, especially with strict pullups.
Glad you didn’t get kicked out….guess you will just have to try harder tomorrow!! How about experimenting with a few cleans? Tell them they are some new kind of deadlift….LOL
Way to go M-N! Miss you!
Such a rebel, sneaking in lifts on a technicality. Let’s see if you can get yourself barred from the gym early in the year 🙂
Miss you MN!!
Can anyone remember the last time we did Fran? I cant find it in my book?
I think it was September 26 2013, AMRAP Fran type of thing…
http://crossfitmoncton.com/2013/09/26/how-many-frans-can-you-do/#comments
We did regular Fran right after Hopper in July.
http://crossfitmoncton.com/2013/07/29/
awesome! thanks Mario
No prob. Whenever looking for a past WOD with a specific name, the search thingy on top of the page will usually find it.
huh…who knew. Thanks for the tip 🙂
Thruster practice
Double Fran
40# thrusters
Red+green bands for 1st round and green+blue for second
7:07 1st round and 7:45 for second
Total time: 24:52
1st time doing Fran I used black band and had a time of 6:20… Soooo PR or bands? Lol
That would be a PR in my books. Just like more weight is a PR. 🙂
Definitely a PR! Thanks for dropping off the cream yesterday! Much appreciated!
Double Fran
35# thrusters
pull ups using rings
total time: 22:30
this was my 1st Fran,,,,loved it!
Great job Charline!
thanks Vanessa!, same to you!
Awesome work, Charline. This was your first AND second Fran, and you still said you “love it”? Yup, you’re hooked! LOL!
Great job Charline! I am so happy that you love CrossFit!
WU x 1
Group Mobility
Thruster practice
“Double Fran”
21-15-9
Thrusters 65#
Pullups (green/blue)
7:55 1st round and 8:00 for second
Total time: 25:55
Consistent Kevin! nice work 🙂
That a boy Kevin M!
Love today’s picture…I think you captured someone in every part of the burpee broadjump!!
Me too! Ginette is my fav! 🙂
It’s a great pic. Val looks like she’s just about to face plant and Ginette is just hop skipping through the WOD!
lol! I gues it does look like that.
My ankles are sore from that WOD!
Mob
Wu x 1
Group mob
Strength – thrusters x 5
35-40-45 didn’t have time for anymore.
Wod- double Fran !!
21-15-9
Thrusters
Ring rows
Rest 10 mins
Do it all over again!!!!
First round time of 6:28 PR of 1:15!!!
Second round time of 6:57!
Total time 23:25
Very pleased with times considering I really didn’t think I would even finish both rounds!
Nice job Julie!
Mobility
WU x1
Group mobility
Strength: Thrusters (x5)
55-65-75
WOD: Double Fran – 30 min time cap
21-15-9
Thrusters @ 45#
Ring rows (Urgh! They looked and felt horrible!)
Rest 10 min between rounds
Time: 23:20
Round 1 – 6:58
Round 2 – 6:22
Last Fran in July: with blue band, time: 7:26
Great times Melanie! Well done 🙂
Nice work Mel!
I think I’ve seen people cancel classes here right?
Anywhoo, I’m stuck with work for the next few hours could I please have my 6:45 class cancelled :(.
This one looks amazing too, I think I might do it next Change for Change.
I’ve cancelled your 6:45 for you, thanks for letting us know 🙂
Mobility
Wux1
Practice thrusters
First fran
Time: 3:51
Second Fran
Time: 6:08
Total Time: 19:59
First one killed me ugh brutal
WOW! A sub 4 min Fran is awesome, Lance. Well done.
Thanks was really hard really killed me on round 2
Nice work Lance! I would have loved to have done this WOD beside you tonight!
Mobility
Wux1
Practice thrusters
First Fran @ 55#
Time: 6;54
Second Fran @ 55#
Time: around 9 min? Left my book at the gym.
After 12 days off from the gym this was just the kick in the ass I needed!
Nice work Maria!
This one made me nervous at first sight. It was my first WOD when I started 5 months ago…and the next day, I had to use a long shoe horn to tape my arms in extension as they were locked in flexion for 2 days…crippled me for 5 days!
Strength thrusters – 145 x 3
First fran
Time: 4:26 PR of 4 minutes.
Second Fran
Time: 5:19
Total Time: 19:45 RX I believe.
Couldn’t even remember, my brain wasn’t really working post WOD!
We will see if I need the shoe horn tomorrow!
Tough but fun!
Aha! Are there any pics of your fancy “splinting” Dave? I would almost pay to see those! LOL
On another note, what a freaking crazy PR!! Congratulations. You are making fantastic progress. 😀
Fingers crossed for no shoe horn tomorrow. You have to snuggle that beautiful new daughter of yours.
Deleted all evidence!! Bachmann’s had one but they are useless with technology so they won’t be able to find it!
IMG_9987.jpg not sure if this works but not all of us are technologically challenged.. so there is evidence!
damn.. didn’t work! 🙂
Great job Dave! Fantastic progress!
mob wux1
group mob
strength thruster
95×5 105×3 115×3 125×1
double Fran
21-15-9
thruster @ 85#
pull up
time 7:29
rest 10 min
second Fran
time 8:40
total time 26:09
second set was real hard
and so much swearing!! lol
What???? Gilles swear during a WOD, unbelievable! Sorry I wasn’t there to swear along with you this morning Gilles! Actually, no I’m not, I’ve never been so happy to be on a rest day 🙂
Nice work Gilles!
Wow! Great work today guys! Crazy times! Very very impressed and quite well done!
Mobility
WUx1
Group Mobility
Thrusters for form practice
WOD: Double Fran
21-15-9
Thrusters @45#
Pullups
Time : 6:09
Rest 10min
21-15-9
Thrusters @45#
Pullups
Time: 7:18
Wod time: 23:27
Cashout: Couch stretch
Great work everyone!!!
Nice work Steph!
Mobility
WU
Group mobility
Strength- Thrusters x5
45-55-65
WOD @ 40# & with ring rows
1st 10:59
2nd 10:36
Total 31:35
Thanks for the extra push at the end everyon & thanks Amanda for writing down my time.
Way to go Amy!
You did great, awesome job on the wod 🙂
Double fran with 55#
1st Fran: 8:34
2nd Fran: 29:57
That was…delightful. Glad I did it.
Thanks for the push to finish it. Thank you Kevin
“Delightful” WODs are the best, aren’t they?
You finished under the cap AND you didn’t die! I’m proud of you 🙂
One panic attack, only a couple tears, and yes, I’m still alive. Let’s call it a success.
Nice work Amanda! I am going to do this one as a change for change….hmmm….not sure if I will be using the adjective ” delightful”…smiles…
I had almost 20 minutes of pullups & thrusters so the wod was quite painful for me but I think it’s probably a good wod for people with a fast Fran time, you’ll do great on this Corinna!
WU x 1 + mob.
Thruster practice
4×45
4×65
4×75
4×85
3×95
WOD @ 65# + Black band
1st Fran: 8:19 PR from when I did the excat same back in feb. 2011… did a few different variations since then so I’m not really sure how it compares.
2nd Fran: 9:21
Total time 27:40
WU x 1 & Mobility.
Strength – Learned how to do a thruster and practiced.
WOD – 20# & Ring rows
1st – 6:10
2nd – 7.42
Total – 23:52
Had a fun class! Love how friendly everyone is 🙂
Nice work Alison!
Congrats on posting!!
Whoop! Great job!
Mobility
WU x 1
Group Mobility
Strength: 1 arm Thrusters x 5
20-25-30
“Double Fran”
21-15-9
Thrusters (1-arm 20#)
Pullups
Rest 10 mins.
Repeat
1st: 7:15
2nd: 7:21
Total: 24:36
1-arm Thrusters were the most unnatural movement I have done to date, was really difficult to engage my hips in the movement.
Mobility
Warm up x1
Group mobility
Strength: thrusters: 35, 40, 45
Wod: double Fran:
21-15-9
Thrusters#30
Pull ups green band (second round added a small band)
1st round: 8:19
10 minute break
2nd round 7:39
Total: 24:58