Interesting choice of WOD after a bachelor weekend π
Strength: 1 rep max Thruster
1×95
1×135
1×145
1×155 (fail)
1×155 (PR)
I had never tried max weight thrusters before. I think I can do another 10 pounds, but after one fail at 155 I decided not to get greedy and save it for next time.
Great job Krista! So what if a little time has passed… That’s huge!
krista
yeah, i looked again through my journals this afternoon and my most recent fran was oct 28 2009 (still a long way back) with ring pull ups in 13:49. either way, i’m really happy with todays performance!
Maria
Wow, nice work!
Martine
Wow Krista!! Awesome PR!!!
Shelley
Way to go!
krista
thanks everyone!
can’t wait to see what tomorrow’s workout brings!
Kerri
WUx2
Max Thrusters x1
35-45-55-65-75-80
Fran
21-15-9
Thrusters (55#)
Pullups (black Band)
Time: 8:55
Kevin
Thrusters x1
45-95-135-155-175-190(PR!)
Heavy Fran as Rx’d
8:52
Surprised with the pr after the weekend I had. Just wanted under 10min for the wod. I’ll shoot for 7 min next time.
Great job morning crew.
Guy
Good indeed!
Jeff
Impressive! … considering.
Hannah
wu x 2
max thrusters up to 85 with lots of encouragement-thanks!
Fran:
21-15-9
thruster @ 55 and pull-ups with thickest band
Strength: Thrusters
95 x 5
105 x 2
115 x 1
125 x 1
135 x 1
140x 1
145 x 1
150 x 1
155 – failed today but it’s going up next time
WOD: Fran
21-15-9
Trusters #95
Pull Ups
Time: 14:15
Thanks for the help on the thrusters Gilles
Week 4 into the crossfit program and it’s starting to come together, I do so so with the strength moves but the combination of endurance with the training is something new and is work in progress, the morning crew is fun and great for that extra push .
Cashout was not to puke, mission accomplished.
But I had a hell of a time getting my shirt off at home with all the shaking hahaha.
Gabrielle
Glad to see things coming together for you Ron π Great job on the workout today!
Jane
You have to do the Cross-armed Shirt Removal Push Jerk! C’mon man!
Ron
That will be my cashout the next time push jerks are in the WOD, what was Guy’s time on the 1 x cross armed bra removal push jerk? Give it up…. we know you made him try it.
krista
for me it was the almost uncontrollable leg shakes during the workout – you know, the ones like when you scratch a dog’s back and he starts itching like mad.
congrats on your 1 month at CF! i’ve just been back for 1 month from a hiatus and i’m in love all over again π
Fran @ 65#
pullups (small and large band)
time: 8:10
krista
sweet thrusters martine! and great time!
Marcel
CFWU x 2
Thrusters x 1 95-115-135-145-155-165PR-175F
“FRAN”
21-15-9
Thrusters 95 lbs
Pull Ups
Time: 10:04
PR is 8:45, but considering a long weekend filled with drinking too much and eating like crap; I’ll take the result and be pleased I didn’t puke! Great job 5:30 crew.
Gabriel
Still an awesome job Marcel!
Jeff
Good for you for showing up on short notice after just getting back. You’ve got your priorities right… It’s always good to spend time with Fran!
Rob W
Thrusters x1
155# might have gotten 160, time was an issue
“Fran”
21-15-9 @ #85
5:31 PR by :19 and 5#
February 2011 – was 80# 5:50
Jeff
Nice work Princess! You just proved that good behaviour creates positive results. π
Time: 13:23
Very tough WOD! I’m glad I finally got to do Fran, lol. I got a calluse infection so I’m wearing gloves until it heals π
Gabriel
Great job Francis!
I had that till I started using the”Pedi Paws” to take care of calluses, recomended by our grand puba, and it works π http://crossfitmoncton.com/?s=calluses
Francis
sweet, thanks Gabe!
Dan
Thrusters x1
95-115-135-145-155-165-175-185PR
WOD: Heavy Fran
Thrusters @135lbs
Pull Ups @35lbs
Time: 11:54
Wow, there are very few WODs that I think I might not be able to complete part way through. Heavy Fran was one of them.
Liam
Impressive result Dan! You’ve got to be happy with that! Great work!
Chantal L.
WU x 2
Strength – Max # Thruster
65–75-85-95-105-115-120-125 failed
WOD
‘Fran’
21-15-9
Thrusters (65#)
Pullups (blue)
Time: 9:58
A little slower than last time, but I’m pretty sure it wasn’t as hot has today in January!
Would anyone from the 4:15 class took a CF games note book that isn’t theirs π I cannot find mine, and I am 110% sure I brought it in, when came time to do my strength it was not there anymore! Please bring it back π
Gabriel
WUx2
Strength – Max Thrusters X1
95-115-135-145(f)-145-155(f)-155(f)-155(f)
WOD:” Fran”
21-15-9
Thrusters 95#
Pullups
Time : 11:15
1st time doing Fran as RX’d.
Thrusters wherent OK, struggled with the pullups, very slippery! Next time I will use a load of chalk.
Great job to all who takled the “Heavy Fran”. Regular one is tought enough!
Gabriel
Typo: Thrusters where OK
Mel
WUx2
Strength: Max Thrusters x1
45-65-75-85-95-100
WOD: Fran as Rx’d
Time: 9:00
This was my first time doing Fran and I’m really happy I tried the pullups without a band tonight! π
Gabriel
Way to go Mel!
Martine
Great job Mel!!!!
krista
right on Mel!
Liam
Great Work Mel!
Jeff
Thrusters – 1RM
95-115-135-145-155-165-175-185(PR by 40#)-190(f) π
“FRAN”
21-15-9
Thrusters (95#)
Pull-ups
Time —> 8:42
PR is 6:57… so today was 1:45 slower. I could make excuses but I won’t cause my weekend was a ton of fun. Still happy to do WOD. My performance today didn’t produce the Fran cough though. I’ll beat her next time… Fran and I have another date in two months time. π
Tracey
WU x2
Thrusters x1
65-75-85-95-100(f)
“Fran”
21-15-9
Thrusters(65#)
Pull Ups
Time: 9:29
Liam
Time to up your thruster weight next time speedy! *hehe* You could rock this WOD at #75 and you know it!
Marc H.
CFWU x 2
Thrusters 1’s
95-135-155-175-195 ran out of time
Heavy Fran with 32# weight vest
11:40
Definitely a PR in the bag next time. Gonna bring a backpack and not mess around with the two weight vest
WUx1
Max Thrusters
65-85-95-105-115-125-135-145-150(f)
Happy with this!
WOD:
“Fran” with 85#
6:06
Last time I used 65# and got 6:31 so I am happy with this and excited to someday try it as RX’ed. I almost just quit because it was crazy hot and humid and I had a huge weekend with so many other energy-draining things (Skydiving, Bachelor party, Beach and seadooing) – happy I finished.
Have a good one everyone.
chantal t
CFWUx2
Max Thrusters (x1)
45-65-75-85-95-105-115-125(f)-120-125-130 first time doing max thrusters happy with this:)
WOD: heavy Fran
with 95#
time: 11 or 12 something
Good job everyone !
Liam
I’M LATE! I’m Late!
For a very Important Date!
With Fran!
After making a huge wine sale after closing, I booked it over to the gym.
Did some mobility and 25 late burpees, then it was time for my date to begin…. Wooooah… Fran, you’ve really let yourself go!
WOD: Heavy Fran (Scaled)
15-12-9
Thrusters (115#)
Pullups (Strict)
Time: 12:58
I got to the last 9 pullups at just a little passed 10:30. My shoulders were sooooo gassed! I have to do the pullups one at a time and tried a bunch where my chin didn’t make it over the bar, so they were no reps. F’en Frusterating! But I finished. Sort of makes my miss the old Fran!…. if that’s possible!?
Great work 6:30 crew! Wow it was a damp one today!
Marc, you’d have like 2 minutes shaved off your time if it weren’t for that stupid vest!
Time 7:20
More weight (10#) and less band (by 2) than last Oct and 38 sec PR. Thrurters were 21 unbroken 10 + 5 and 9 unbroken so maybe should have had more weight. But pullups SUCH A GOAT! Really gotta get to work on them.
If you’ve never done regular Fran before, that will be your workout today.
If you have done Fran before, you have the option to do Heavy Fran or regular Fran.
Compare to http://crossfitmoncton.com/2011/02/24/fran-3/
WUx2
Max Thrusters x1
55#,60#,65#,70#
Fran
15-12-9 reps of:
Thrusters (45#)
Pullups (Rings)
Time: 9:28
Good job, Leesa!
Interesting choice of WOD after a bachelor weekend π
Strength: 1 rep max Thruster
1×95
1×135
1×145
1×155 (fail)
1×155 (PR)
I had never tried max weight thrusters before. I think I can do another 10 pounds, but after one fail at 155 I decided not to get greedy and save it for next time.
WOD: “Heavy Fran” (scaled)
15-12-9 reps of:
Thrusters (115#)
Weighted Pullups (20# vest)
Time: 9:09
After the weekend I had, this wasn’t so bad. Heavy and slow, yes, but not bad. Happy Monday everyone!!
Good job Bud!
That’s a great result Pat!
WU x2
Max Thruster
45 65 75 85 95 105 110F
Heavy Fran
15-12-9
Thrusters #85
Weighted pullups #12
12:31
After a fun filled weekend I’m just happy my breakfast stayed down.
you’re tough as nails for using the vest Joanna! and going heavy. tiny people kicken’ butt!
WU x2
Max Thruster
35, 45, 55
Fran – Scaled
21-15-9
Thrusters #35
pullups (blue band)
Time: 7:43
Great work 7:00 am crew!!
WUx2
Max Thrusters x1
45-55-65-75-85
Fran
15-12-9 reps of:
Thrusters (55#)
Pullups (Purple Band)
Time: 9:24
Not as bad as I thought. Pullups are getting better.
oops, I did regular Fran
21-15-9
WU x2
Thruster x1
45-55-65-75-85-90-95(f)-95-100(f x2)
PR x10#
Fran
21-15-9
Thruster 65# and pull ups
6:59
PR of 4:08 from Feb 13, 2009!
great job 7am’ers!
Wow, awesome PR Krista! Great job.
Great job Krista! So what if a little time has passed… That’s huge!
yeah, i looked again through my journals this afternoon and my most recent fran was oct 28 2009 (still a long way back) with ring pull ups in 13:49. either way, i’m really happy with todays performance!
Wow, nice work!
Wow Krista!! Awesome PR!!!
Way to go!
thanks everyone!
can’t wait to see what tomorrow’s workout brings!
WUx2
Max Thrusters x1
35-45-55-65-75-80
Fran
21-15-9
Thrusters (55#)
Pullups (black Band)
Time: 8:55
Thrusters x1
45-95-135-155-175-190(PR!)
Heavy Fran as Rx’d
8:52
Surprised with the pr after the weekend I had. Just wanted under 10min for the wod. I’ll shoot for 7 min next time.
Great job morning crew.
Good indeed!
Impressive! … considering.
wu x 2
max thrusters up to 85 with lots of encouragement-thanks!
Fran:
21-15-9
thruster @ 55 and pull-ups with thickest band
11:36
CFWU
Max Thrusters
1×95
1×115
1×135
1×155
1×175
1×185
1×190 PR #5
WOD: “Fran”
21-15-9
Thruster #95
Pull Ups
Time: 9:16
Thruster 1RM -> 45-55-65-75-85-90(F)
“Fran” rx’d – 13:25
(Oct.22/10 – 12:03)
At home – 1 x Cross-armed Bra Removal Push Jerk
My arm is shaking using the mouse…must sign off.
1 x Cross-armed Bra Removal Push Jerk doesn’t count unless we have video proof
hahaha
Oh behave Austin!
WU x 2
Strength: Thrusters
95 x 5
105 x 2
115 x 1
125 x 1
135 x 1
140x 1
145 x 1
150 x 1
155 – failed today but it’s going up next time
WOD: Fran
21-15-9
Trusters #95
Pull Ups
Time: 14:15
Thanks for the help on the thrusters Gilles
Week 4 into the crossfit program and it’s starting to come together, I do so so with the strength moves but the combination of endurance with the training is something new and is work in progress, the morning crew is fun and great for that extra push .
Cashout was not to puke, mission accomplished.
But I had a hell of a time getting my shirt off at home with all the shaking hahaha.
Glad to see things coming together for you Ron π Great job on the workout today!
You have to do the Cross-armed Shirt Removal Push Jerk! C’mon man!
That will be my cashout the next time push jerks are in the WOD, what was Guy’s time on the 1 x cross armed bra removal push jerk? Give it up…. we know you made him try it.
for me it was the almost uncontrollable leg shakes during the workout – you know, the ones like when you scratch a dog’s back and he starts itching like mad.
congrats on your 1 month at CF! i’ve just been back for 1 month from a hiatus and i’m in love all over again π
WUx2
Max Thrusters x1
95,105,115,125,140,145,150,155(F)
WOD = Fran
15-12-9 reps of:
Thrusters (95#)
Pull ups
Time: 10:55
I think you mean Heavy Fran Gilles. Regular Fran is 21-15-9. Heavy Fran is 15-12-9.
WUx2
Max Thrusters x1
45,50,65,70,75,80(F)
WOD = Fran
15-12-9 reps of:
Thrusters (55#)
Pull ups (green band strait)
Time: 12:20
I think you mean Heavy Fran Rachel. Regular Fran is 21-15-9. Heavy Fran is 15-12-9.
Kevin….I can’t make it to the 4:15. Sorry for the short notice. I will also call you ~ to cover all baes.
Thrusters 1x
45(3)-65-75-85-95(PR)-100(PR)-105(PR)-110(f)
Fran @ 65#
pullups (small and large band)
time: 8:10
sweet thrusters martine! and great time!
CFWU x 2
Thrusters x 1 95-115-135-145-155-165PR-175F
“FRAN”
21-15-9
Thrusters 95 lbs
Pull Ups
Time: 10:04
PR is 8:45, but considering a long weekend filled with drinking too much and eating like crap; I’ll take the result and be pleased I didn’t puke! Great job 5:30 crew.
Still an awesome job Marcel!
Good for you for showing up on short notice after just getting back. You’ve got your priorities right… It’s always good to spend time with Fran!
Thrusters x1
155# might have gotten 160, time was an issue
“Fran”
21-15-9 @ #85
5:31 PR by :19 and 5#
February 2011 – was 80# 5:50
Nice work Princess! You just proved that good behaviour creates positive results. π
Great Job big guy!!! you did Awesome!!!
WUx2
Strength: 1 rep max Thruster
1 x 95-115-135-145-155-165-175
WOD: Fran (scaled)
15-12-9 reps of:
Thrusters (95#)
Pullups (green band)
Time: 13:23
Very tough WOD! I’m glad I finally got to do Fran, lol. I got a calluse infection so I’m wearing gloves until it heals π
Great job Francis!
I had that till I started using the”Pedi Paws” to take care of calluses, recomended by our grand puba, and it works π
http://crossfitmoncton.com/?s=calluses
sweet, thanks Gabe!
Thrusters x1
95-115-135-145-155-165-175-185PR
WOD: Heavy Fran
Thrusters @135lbs
Pull Ups @35lbs
Time: 11:54
Wow, there are very few WODs that I think I might not be able to complete part way through. Heavy Fran was one of them.
Impressive result Dan! You’ve got to be happy with that! Great work!
WU x 2
Strength – Max # Thruster
65–75-85-95-105-115-120-125 failed
WOD
‘Fran’
21-15-9
Thrusters (65#)
Pullups (blue)
Time: 9:58
A little slower than last time, but I’m pretty sure it wasn’t as hot has today in January!
Would anyone from the 4:15 class took a CF games note book that isn’t theirs π I cannot find mine, and I am 110% sure I brought it in, when came time to do my strength it was not there anymore! Please bring it back π
WUx2
Strength – Max Thrusters X1
95-115-135-145(f)-145-155(f)-155(f)-155(f)
WOD:” Fran”
21-15-9
Thrusters 95#
Pullups
Time : 11:15
1st time doing Fran as RX’d.
Thrusters wherent OK, struggled with the pullups, very slippery! Next time I will use a load of chalk.
Great job to all who takled the “Heavy Fran”. Regular one is tought enough!
Typo: Thrusters where OK
WUx2
Strength: Max Thrusters x1
45-65-75-85-95-100
WOD: Fran as Rx’d
Time: 9:00
This was my first time doing Fran and I’m really happy I tried the pullups without a band tonight! π
Way to go Mel!
Great job Mel!!!!
right on Mel!
Great Work Mel!
Thrusters – 1RM
95-115-135-145-155-165-175-185(PR by 40#)-190(f) π
“FRAN”
21-15-9
Thrusters (95#)
Pull-ups
Time —> 8:42
PR is 6:57… so today was 1:45 slower. I could make excuses but I won’t cause my weekend was a ton of fun. Still happy to do WOD. My performance today didn’t produce the Fran cough though. I’ll beat her next time… Fran and I have another date in two months time. π
WU x2
Thrusters x1
65-75-85-95-100(f)
“Fran”
21-15-9
Thrusters(65#)
Pull Ups
Time: 9:29
Time to up your thruster weight next time speedy! *hehe* You could rock this WOD at #75 and you know it!
CFWU x 2
Thrusters 1’s
95-135-155-175-195 ran out of time
Heavy Fran with 32# weight vest
11:40
Definitely a PR in the bag next time. Gonna bring a backpack and not mess around with the two weight vest
WUx1
Max Thrusters
65-85-95-105-115-125-135-145-150(f)
Happy with this!
WOD:
“Fran” with 85#
6:06
Last time I used 65# and got 6:31 so I am happy with this and excited to someday try it as RX’ed. I almost just quit because it was crazy hot and humid and I had a huge weekend with so many other energy-draining things (Skydiving, Bachelor party, Beach and seadooing) – happy I finished.
Have a good one everyone.
CFWUx2
Max Thrusters (x1)
45-65-75-85-95-105-115-125(f)-120-125-130 first time doing max thrusters happy with this:)
WOD: heavy Fran
with 95#
time: 11 or 12 something
Good job everyone !
I’M LATE! I’m Late!
For a very Important Date!
With Fran!
After making a huge wine sale after closing, I booked it over to the gym.
Did some mobility and 25 late burpees, then it was time for my date to begin…. Wooooah… Fran, you’ve really let yourself go!
WOD: Heavy Fran (Scaled)
15-12-9
Thrusters (115#)
Pullups (Strict)
Time: 12:58
I got to the last 9 pullups at just a little passed 10:30. My shoulders were sooooo gassed! I have to do the pullups one at a time and tried a bunch where my chin didn’t make it over the bar, so they were no reps. F’en Frusterating! But I finished. Sort of makes my miss the old Fran!…. if that’s possible!?
Great work 6:30 crew! Wow it was a damp one today!
Marc, you’d have like 2 minutes shaved off your time if it weren’t for that stupid vest!
CFWU x2
Thrusters 160Lbs
FRAN Rx’d
10:59……
Oufff !!!!!
WU x2
Thrusters x1
65-75-85-95-100(fx2)
βFranβ
21-15-9
Thrusters(55#)
Pull Ups (red band)
Time 7:20
More weight (10#) and less band (by 2) than last Oct and 38 sec PR. Thrurters were 21 unbroken 10 + 5 and 9 unbroken so maybe should have had more weight. But pullups SUCH A GOAT! Really gotta get to work on them.