Fran Stew

400m Run
15 Thrusters (95/65#)
21 Pullups
400m Run
21 Thrusters
15 Pullups
400m Run

Congrats to Mario on his Level 1. Can you find him?

73 thoughts on “Fran Stew”

  1. Mobility
    400m run
    WU x 1

    Strength: Cleans
    5x 95-115-135-145-165-95 (Ron, thanks for the coaching)

    WOD: Fran Stew
    400m Run
    15 Thrusters 95#
    21 Pullups
    400m Run
    21 Thrusters 95#
    15 Pullups
    400m Run
    Time: 14:34

  2. Mobility
    400m run
    WU x 1

    Push Jerk x 5
    85-95-105-115-125(F)-125(F)

    Just didn’t have it in me this morning, was going to try 120 but ran out of time.

    WOD: Fran Stew

    400m run
    15 Thrusters 75#
    21 Pullups
    400m run
    21 Thrusters 75#
    15 Pullups
    400m run

    Time: 12:44

    Only realized in my last run that 75# is just above 60% of my 5 rep max. Should’ve went with something between 80 and 85# I think.

  3. Mob. / 400m light jog/ WU x 1

    Foam Roller Love

    WOD: “Fran Stew”
    400m run
    — 15 Push Press @ 95#
    — 21 Pullups
    500m row
    — 21 Push Press
    — 15 Pullups
    500m row

    Slowly adding running back in to the mix. Not quite ready for full Thrusters yet but still a good workout!

  4. Valérie Arseneau

    I am looking forward to this one!! love these types of WODs!
    Lately I’ve been working like a retard, tired and frustrated. This is exactly what I need!!!

    See ya at 5:30!

  5. Congrats Mario! Looking forward to hear all about it.

    Well after resting for 6 weeks (with the occasional modified WODs), Crossfit really kicked my ass this morning.

    Mobility
    WUx1
    Run 400m

    Strength: Shoulder Press 5x
    65-70-75-80-85×3-85×1

    WOD (scaled)
    400m Run
    15 Thrusters (65#)
    21 Pullups
    400m Run
    21 Thrusters (65#)
    15 Pullups
    400m Run

    Time: 10:30 (nearly puked)

  6. Mob
    WU x 1
    Run 400 m

    WOD
    400 m run
    15 Thrusters (65 lbs)
    21 Pull ups (medium blue band)
    400 m run
    21 Thrusters
    15 Pull ups
    400 m run

    12:56 I think!! another crazy WOD 🙂 like it!! great job everyone!!

  7. Just registered for Crossroads and Legs for Literacy 5k races, should be a great time. Many of the Paleo Challengers did Friday’s Wod, the Legs for Literacy race is on the Sunday before the challenge is over. This would be a great way to help a good cause and to see how eating clean can effect performance. I highly recommend it.

    1. Valérie Arseneau

      I’ll be there too. will run with my lil mom 🙂 5 or 10 is still to be determined after what my last 10 did to my knees…

    2. An added benchmark, sounds good. I will sign up for Legs as well, most likely 5k. Good cause and meaning to go into 5k PR hunting mode.

  8. Oly Class – come prepared with these numbers

    Hang Muscle Snatch (50% and 60% of snatch)

    65-75-85% of snatch

    75 and 90% of clean

  9. Mob
    WU x1
    Strength. Trusters 

    WOD.  Fran Stew
    Run 400m
    15 trusters. 80lbs
    21 pull ups
    Run 400 m
    21 thrusters
    15 pull ups
    Run 400 m

    Rob Brydges. In 12:12
    Cash out. Wall stretch 

  10. Mobility
    Walk-run 400m
    Shoulder press 5rm to #70 (form not perfect on last ones)

    Wod with 55# and walk-running intervals (20 sec running -30 sec walking) and NO BAND for the first time in a wod!!! So pumped about this!
    14:12

    1. “Don’t call it a comeback!” … Sorry, channelling a little LL Cool J.
      AWESOME job on the no bands!!! And equalling AWESOME job getting out on your feet again!

      CONGRATS!

  11. No strength, foam rolling.

    WOD @ 55#

    Time 12:18

    Thrusters felt heavy! I do like the Fran style workouts always challenging.

  12. Mobility
    400m run
    WUx1
    Strength:
    Push Press: 55×5; 60×5; 65×5; 70×4
    WOD: Fran Stew
    Run 400m
    15 thrusters @65
    21 pullups with med blue band
    Run 400m
    21 thrusters @65
    15 pullups with med blue band
    Run 400m
    Time: 13:56

  13. Mobility
    Run 400m
    WUx1

    Strength: Back Squats x5
    45-55-65-75-85

    WOD – “Fran Stew”
    400m Run
    15 Thrusters (50#)
    21 Pullups (with band)
    400m Run
    21 Thrusters (50#)
    15 Pullups (with band)
    400m Run

    Time: 16:27

  14. Valérie Arseneau

    Mobility
    400m run
    WUx1

    Strength:
    Push Jerks : 5x 35-40-50-55-65

    WOD: Fran Stew
    Run 400m
    15 thrusters @ 40
    21 pullups with 2skinny bands
    Run 400m
    21 thrusters @40
    15 pullups with 2 skinny bands
    Run 400m
    Time: 12:09

    Was aiming for under 12. Just came up short. good news is I went down on the bands some more.

    That was a nice stress releive!

      1. Valérie Arseneau

        I’m getting there! it helps to have a pull up bar in my basement so I can do a few almost every day. 🙂

  15. Mobility
    400m run
    WU x 1

    WOD: Fran Stew

    200m Run
    15 Thrusters 95#
    21 Pullups
    200m Run
    21 Thrusters 95#
    15 Pullups
    200m Run
    Time: 9:25

  16. 400m run
    WU x 1

    Strength: deadlifts
    5x 185-205-225-255-285

    WOD: Fran Stew Rx
    400m Run
    15 Thrusters 95#
    21 Pullups
    400m Run
    21 Thrusters 95#
    15 Pullups
    400m Run
    Time: 14:42

    Great coaching Jeff!
    Congrats Mario!

  17. Wu x 1
    400m run
    Strength: front squat x 5
    135,155,165,175,185 (10# pr)

    WOD: Fran stew
    RX’d in 11:10

    Legs still not at 100% after the 10k. Still happy with this time though.

      1. They kept me stuck to the bar but the increased size made my forearms burn like crazy. I’m unsure if that was good yet.

    1. That’s an awesome time, Corinna. Nothing like dragging your butt to the gym, like its that last place you want to be, but then leaving with that satisfied “I just had a great workout” feeling 🙂

  18. 400m run
    WU x 1
    OHS x 5
    55-65-75-85-95
    WOD: 400m, 15 thursters(95#), 21 pull ups
    400m, 21 thursters(95#), 15 pull ups
    400m Time 14:18…..this was a hard one

  19. Mobility
    400m run
    WU x 1
    Strength: Push Jerk x 5
    95, 115, 125, 135

    WOD: Fran Stew RX
    400m Run
    15 Thrusters 95#
    21 Pullups
    400m Run
    21 Thrusters 95#
    15 Pullups
    400m Run
    Time: 13:52

  20. Mobility
    Row 500m
    WU x1( managed 3 pull ups in the black band)
    Strength Cleans x5
    70-75-80-85-90
    WOD
    Fran Stew
    Row 500m
    15 Thrusters 65#
    21 Ring Rows
    Row 500m
    21 Thrusters 65#
    15 Ring Rows
    Row 500m

    My achilles is still being difficult so I had to sub rowing fir running. I haven’t rowed that much ever. Between that, the thrusters and pull ups my upper body was toast.
    Thanks Jeff for being a bully and making me do 65# thrusters 🙂

    1. You.. Are.. Welcome!! lol.. You did great and you would have been disappointed if you went any lighter, I should have made you go above Rx? next time! 🙂

  21. OLY class

    WU as posted:
    400m run
    10 wall balls
    10 burpees
    10 Triple under ATTEMPTS
    Samson Stretch

    Burgerner WU x3

    1. Hang muscle snatch 3 x 50% – 50% – 60% – 60% – 60%
    45# – 45# – 55# – 55# – 55#

    2. power snatch + OHS (rest 3 seconds at the bottom) 1×65% – 75%-85%-85%-85%
    60# – 70# – 80# – 80# – 80#

    3. EMOTM for 12 mins – 2 cleans (between 75 – 90%)
    100# x2 , 105# x 6, 110# x 2, 115# x 1, 120# x 1

  22. OLY class

    WU as posted:
    400m run
    10 wall balls
    10 burpees
    10 Triple under ATTEMPTS
    Samson Stretch

    Burgerner WU x3

    Hang Muscle Snatch 50% – 50% – 60% – 60% – 60% of Snatch X 3

    80-80-95-95-95

    Power Snatch + OHS (rest 3 seconds at the bottom) 65% – 75%-85%-85%-85% of OHS X 1

    60-70-80-80-80

    EMOTM for 12 mins – 2 cleans (between 75 – 90% of clean)

    140-140-140-140-150-150-165-165-165-165-165-165

  23. OLY class 🙂

    WU:
    400m run
    10 wall balls @14#
    10 burpees
    10 Triple under attempts (Haha, first time trying these. Succeed on 5. Not pretty)
    Samson Stretch

    Burgener WU x3

    Hang muscle snatch x3
    50-50-60-60-60% of 1RM snatch
    55-55-65-65-65#

    Power snatch + OHS (hold 3 seconds at the bottom)
    65-75-85-85-85% of 1 RM snatch/OHS
    75-85-95-95-95#

    EMOTM for 12 mins – 2 cleans (between 75 – 90% of 1RM)
    115# x 4, 120# x 2, 125# x 2, 130# x 2, 135# x 1, 140# x 1

    **Have to watch my jump with snatch. Jumping too soon. Must wait until bar is mid-thigh.
    **Still have death grip on bar when landing cleans. Have to work on this.

    Great class. Thanks Kevin.

  24. WU x 2

    Dead Lift x 1:
    135-155-175-195-215

    Fran Stew:
    Thrusters @ 55#
    Pull ups on med. purple band
    Time = 12:48

    Should have gone 65# on the thrusters….next time.

    Congrats on you cert. Mario!

  25. OLY class

    WU as posted:
    400m run
    10 wall balls
    10 burpees
    10 Triple under attempts
    Samson Stretch

    Burgerner WU x3

    1. Hang muscle snatch 3 x 50% – 50% – 60% – 60% – 60%
    50# – 50# – 60# – 60# – 60#

    2. power snatch + OHS (rest 3 seconds at the bottom) 1×65% – 75%-85%-85%-85%
    65# – 75# – 85# – 85# – 85#

    3. EMOTM for 12 mins – 2 cleans (between 75 – 90%)

    1-110, 2-110, 3-115, 4-115, 5-120, 6-120, 7-120, 8-125, 9-125, 10-125, 11-130, 12-130

  26. Mobility
    400m run
    WU x 1
    Strength: Cleans
    55,60,65,70(x2) x5
    I’ve been trying to get to 75lbs its been 3 times now… Just not yet.

    WOD: Fran Stew
    400m Run
    15 Thrusters 35# (Did 21 By Mistake)
    21 Pullups
    400m Run
    21 Thrusters 35#
    15 Pullups
    400m Run
    Time: 14:44

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