Other than CrossFit, what do you love to discuss and ponder?
“Fran”
21-15-9 reps
Thrusters (95/65#/60%)
Pullups
*10 min cap
Compare to July 7/14
After a nice and easy warm-up, get lots of mobility and movement prep done. The rule goes: the shorter the wod, the longer the warm-up. Hit it hard and nail a PR!
ooooh! I love the QOD!
I love to discuss nutrition. Most people know that though. π
I love to ponder how to spend my short time on earth being the happiest I can be. Vacations, places to live, weekend activities, retirement. I’m always in planning mode. Always asking “what can I do next?” It’s fun. π
Fran 95#
5:51 RX
QOD:
Traveling and travellers, Self-sustainable/off-the-grid living, nutrition and good restautants for late bacon and eggs on weekends to go with my lovely wife.
Love your answer!! those are some of my favorite subjects as well, especially the off the grid living!
WUx2
Mob
Fran Rx
7:49 (34 sec PR)
Mobility
WU x 2
Group Mobility
WOD: βFranβ
21-15-9 reps
Thrusters @45# (totally messed up my calculation…this should have been 55# aarrgghh!)
Pullups (ring rows)
Time: 4:33
Last time was 40# with a time of 6:52.
Cashout: 800m run with Gilles.
Thanks Mario. Great job everyone. Happy Friday!
QOD: For a little humor…when I am going to win the lottery and what I will do in my early retirement π
Tanks for brekfst Julia! I weally liked yur carrot cake π
– Holly
Haha cute
Lots of MOB.
Fran Rx’d
3:23 (PR!)
I loathe this workout for so many reasons. It’s so hard to PR on it now after 8+ years, but it was done today. And now I’ll be coughing for the rest of the day.
Great class Mario!
QOD: Social psychology. I love learning about behaviours and the subconscious reasons people do certain things.
Man, ANY PR in this workout, especially when you are already fast, is AWESOME!
Congrats!
Congrats on your PR! All these PRs you are getting, it’s very inspiring!
WUx2
Mob & group WU
Fran as RX’d
time–>6:48
Not a PR as on Dec 19 2014 for yankee swapt PR’d Fran then
Great work 6am peeps!
WOD “Fran”
21-15-9
Thrusters @40#
Pullups(Ring Rows)
Time: 5:51
My very first Fran!! My arms were pretty much useless for several minutes afterwards, but I did it! π
Cashout: 800m run (17/30) You’d think I’d start to like these after doing them for the past 17 classes, but no π
QOD: I love discussing renewable energy, food, hiking, space, the possibility of alien life, ancient history, conspiracy theories, the meaning of life and dogs.
First Fran awesome! Fast time!
Mobility
WU x 2
Group Mobility
WOD: βFranβ
21-15-9 reps
Thrusters @45#
Pullups (ring rows on long rings with feet under rings)
Time: 6:24
Thoughts: Ring rows were my downfall, I have not developed any endurance on these. Broke them into (8-7-6), (7-5-4), (4-2-2-2-1) which was pretty discouraging at the end, since I was barely tired, cardio-wise. On a higher note, the thrusters went great and I felt like I could maybe have gone a bit heavier.I broke up the early sets into (13-8) and (8-7), but not sure that was really needed at this weight. The last set of 9 was unbroken with no problem.
Great job this morning everyone, Thanks Mario!
If my calculator is right, you did 16 ring rows in your 2nd round and 11 in your 3rd round. Extra fitness??
Lol nope poor memory and didn’t check the math, posting without my book π it was (7-5-3) and (4-2-2-1) thanks for checking!
FRAN……a four letter F word!
Thrusters at 65#
Pull up: 21 on the bar, 15 ring rows, 9 on the bar
Time 9:36
I really wanted to try this RX today, but it was apparent after my first set that I would run out of time on the pull ups. Someday maybe, but happy I got at least 30 of the 45 done on the bar.
Lots and lots of mobility!
WOD Rx
time = 4:50
Had a goal of sub 5min. Very happy..I can’t find my last time, I think it was just under 6min or so…Thanks Kevin!
Great job nooners.
QOD: FOOD! I love to eat and cook..if I’m not blabbing about CF then I’m talking about food.
You took off like a bolt of lightning Maria!
Awesome score from an awesome effort!
Sub-5! WOOT!
QOD: I love discussions about music!! In particular, I love talking about the local music scene, as well as 90’s music! I love discussions where there are multiple points of view on a particular subject, and I love discussions where I either learn something new, or maybe find a different way of looking at something. I love talking about my son, and I love nerding out about fantasy football π
Fran Rx
5:36
No where near my PR but I got off the couch soβ¦success??
QOD – Places (and travelling), people (cultures), houses/buildings (design/architecture), writing/art (and how I can find time to do it).
Lotsa mobility on my own and with Madame Jo!
Warm up
WOD: Fran
One armed Thrusters @ #20
Ring rows
Time: 4:46
Thanks Mr.Wood!
Great job everyone and enjoy your weekend!
Just reading “one-arm thrusters” makes me nauseous”. Nice work chicky!
Thanks Blake! π
Those last 9 reps was definitely on the brink of puky!
QOD: FOOD! Love discussing different methods of eating and recipes.
I also just like listening to people on various topics or just about life, I’m a good listener. π Would make a great boyfriend!
QOD: Life, the Universe and Everything … and kids. NOT pondering more mind you (hellz no), just how fast time with them flies by.
Super-Sized Group Mobility with special guest: JO!
Fran as Rx’d
5:13 (PR of 1:18 from 2013)
I wanted to get close to 5 min, and with a little more Thruster therapy I now feel like I can get sub-5.
Thrusters were more manageable but I need to get them in even bigger chunks, and be quicker back to the bar when breaking up the pullups. Was happy to get my last set of pullups unbroken though.
…still coughing…
SO close Blake! You’ll have sub 5 next go around! Great job..I’m still coughing too.
QOD : Food, dogs, Food, Dogs.. Cats, Meow. What do I wanna be when I grow up and how do I get there. I have many dreams and I am at a point in life where I need to decide to tackle them, or move on. Being in your 20’s IS SO HARD!!!
“Being in your 20’s IS SO HARD!!!”
I’m currently at a loss for words…..
“Being in your 20’s is…”
Shut up Chantal. π
~signed~ Everyone no longer in their 20s
I’m worried she may not be safe to show her face π
YES! HAHA!
I am dying from laughter over here.
Signed,
– A guy so damn awesome you’d swear he’s in his 20’s.
Nothing at work this afternoon is going to take this smile off my face… After almost 5 years of CrossFit, my 9th time doing Fran, I finally did it RX.
Time: 7:27
I had a pacing plan and mostly was able to stick to it…didn’t fall apart until the set of 9’s. Happy!!
CONGRATULATIONS!! I’m so happy for you I’m not even jealous! That’s absolutely worth smiling about all day and then some. π
LOL you’re not even jealous!
Can you tell Julia that her treats are delicious?! I’m going to be sad when they’re no longer available on Fridays!
First, congrats!!!
Second, 9th time doing Fran??? How’d that happen?
It was the benchmark wods for the nutrition challenge in 2012 π
Also, I appreciated all the extra mobility today!
– Mob
– WUx1 + 35 b-day burpees
– Group mob
Fran @ 85# = 7:18 … July 7th was 9:25 @ 65# so I’m OK with that π
HOLY! Nice work!
M+WUx2
Group M+WU
Thruster review
FRAN!! π
21-15-9
Thrusters @ 40lb
Ring rows
Time: 5:14 (27 sec PR)
QOD: Anything and everything!! Mostly tv, movies and superheroes though π
mob wux1
group mob wu
WOD Fran
thruster @ 75#
pull up ( ring row with small box )
time 6:10
no pr last time was RX
cash out 800 m run with Kelly
35Lots of mobility π 35 birthday burpees Happy Birthday Remi
WOD βFranβ
21-15-9
Thrusters @ 35#
Pullups(Ring Rows)
Time: 5:13
I am with Tara my arms were on fire
Mobility
WU x 2
Lots of mobility
WOD
“Fran”
21-15-9
Thrusters (95/65/60%) scaled to front squat @ 55#
Pullups scaled to ring rows
3:30
All unbroken except last 9 ring rows (5-4)
Felt great. Was in a really funky headspace tonight. Almost cancelled my WOD. Decided against it and was so glad I did. It’s amazing what a WOD will do. Who needs therapy?
QOD: I love to talk about nutrition, great books and running.
Fran Rx = 3:27
Happy! π
That was a PR by 34 sec from July 2014
Mob + WU + mobility
Fran
@ 65#
Pull-ups
5:45 – PR of 1:58 + 20#! Weird!!
Thanks for the ‘unbroken’ push Kevin! π
QOD: Ed Sheeran…Ed Sheeran and some more Ed Sheeran!
Whoops…ring rows vs pull-ups.
Mobility-wu x2
Group warm up
Thruster review
WOD,,,FRAN
21-15-9
Thrusters-55#
Pull ups(ring rows)
5:18
Great workout,,,met some new people,,,all good so far
FRAN
45#
Ringrows
5:22
The last two times I did FRAN (second being my christmas tree present π ) I did 25# and 30#
It feels great. Thanks for the fun class Kevin.
I hope I never find Fran under my tree. Great progress Heather!
Mob & WU
WOD: Fran
21-15-9
Thrusters @65#
Pullups
Time: 6:26 Rx (1:00 PR from July 7th 2014!!)
Thanks Mario!
βFranβ
21-15-9 reps
Thrusters @55#
Pullups (ring rows)
Time: 6:57
Last time was 50# with a time of 9:15
Cashout: 400m runΒ
Nice PR BJ!!
Test
Fran @55# + ring rows
Time: 5:56
and happy with that! I thought #55 was going to be too heavy, but I broke it up right away and took quick breaks (2-3 s).
Went for a run after (loop) π
That is heavy! Nice work!
mobility
wu x 2
group wu
WOD Fran
thruster @ 25#
pull up ( scale ring row)
time 6:45