Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Graham Holmberg 2:17, Kristan Clever 2:49 (65lbs), Mel Ockerby 2:59 (65lbs), Heather Bergeron 3:10 (65lbs), Miranda Oldroyd 3:19 (65lbs), Kim Malz 3:45 (65lbs), Rebecca Voigt 3:58 (65lbs), Elyse Umeda 6:08 (95lbs). Post time to comments.
Compare to 100525.
Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.
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Used a prior scaling recommending to scale weight or reps or both, so heres what I did for my very first Fran attempt:
21-15-9
40lb Thruster
Assisted Pull ups
8:03
I thought I was being wussy starting off with lower weights, but now that my arms are jello I think it was best. However, this was legitimately the first time my entire need for breaking up sets was muscular and not cardio related. Good stuff
the last time i did fran
15-12-9
75# thruster
pull-ups
time: 4.14
should i try same rep scheme with 95# to keep it under 5 min, or should i try 21-15-9 with 75#. i even considered going Rx’ed just to see what happens. any input would be appreciated.
My 1st CF birthday today. By coincidence, I’m racing in my first half-ironman on Sunday. The prep has been Crossfit & Crossfit Endurance, with a long bike and/or run on the weekend. I’ve had some nagging leg issues the last few months (triggered by too much hill work), but I’m healthy now. I’ve had some doubts about whether CF would get me ready for this, but even though I’ve had to cut down on running, I know I’m ready. I’m down 25# from last summer, I feel strong, and got plenty of cardio.
I’ve learned a lot from this group, and gotten plenty of inspiration. Tnx!
the last time i did fran
15-12-9
75# thruster
pull-ups
time: 4.14
should i try same rep scheme with 95# to keep it under 5 min, or should i try 21-15-9 with 75#. i even considered going Rx’ed just to see what happens. any input would be appreciated.
This is just me, but when I’m repeating a wod, I like to keep it exactly the same the second time and try and crush it then move up on weight next time.
But if you’ve done that, either of your ideas 15-12-9 @ 95 or 21-15-9 @ 75 is a good choice.
15secs on/15 secs off for 16mins of:
Burpees=7,7,7,7,7,7,7,7,7,7,7,7,7,7,7,7(112)
Jump rope=36,30,34,28,27,23,36,29,36,36,29,33,34,35,34,33(513)
Rest 1min
15secs on/15 secs off for 16mins of:
Hindu squats=13,13,14,13,13,13,13,13,13,13,13,13,13,13,13,14(210)
Mountain climbers=23,22,21,20,18,21,16,17,17,17,16,16,15,19,19,20(297)
Great big sweat fest of a workout! Was able to maintain the burpees and squats really well being used to em but found the mountain climbers tough going. Easy to give up and rest for a second which is what I did a few times. Gotta push harder!
Hey guys, this is my first post…. one question I just wanted to see for my own curiosity…. who here does the CFWarmup?
Hey mate, I’m going to move this question to the crossfit area. It’s a little more appropriate there. We try (loosely, anyway) and keep this forum for wod related posts. Small distinction, I know, but helps with the clutter.
Three rounds, 21-15- and 9 reps, for time of:
75# Thrusters
Pull-ups
BUY-IN: 10 burpees, 2 PUs, light stretching
WOD: 5:54PR (last time was 5:40 with 65#)
Thrusters 21-(5-5-5)-(5-2-2)
PUs unbroken
CASH-OUT: cycle home 6.5km
BURPEE CHALLENGE DAY 69
BURPEE CHALLENGE DAY 70
BURPEE CHALLENGE DAY 71
Yesterday was my birthday, and since I was super busy the last three days (hence the 210 burpees today), this was my birthday WOD and a great one at that! I’m really glad I decided to go up in weight. That’s an extra 450# lifted in 14 seconds, so I’m really happy with my new time. One of my goals for 2010 was to be able to do Rx’d Fran in under 8 minutes, so I’m getting there.
Three rounds, 21-15- and 9 reps, for time of:
50 pound Thruster (25# dumbbells)
Pull-ups
11:19 After first set of pullups, put a band on the bar for assist.
Three rounds, 21-15- and 9 reps, for time of:
75# Thrusters
Pull-ups
BUY-IN: 10 burpees, 2 PUs, light stretching
WOD: 5:54PR (last time was 5:40 with 65#)
Thrusters 21-(5-5-5)-(5-2-2)
PUs unbroken
CASH-OUT: cycle home 6.5km
BURPEE CHALLENGE DAY 69
BURPEE CHALLENGE DAY 70
BURPEE CHALLENGE DAY 71
Yesterday was my birthday, and since I was super busy the last three days (hence the 210 burpees today), this was my birthday WOD and a great one at that! I’m really glad I decided to go up in weight. That’s an extra 450# lifted in 14 seconds, so I’m really happy with my new time. One of my goals for 2010 was to be able to do Rx’d Fran in under 8 minutes, so I’m getting there.
I did the 5x3 overhead squat again even if I already did it on Tuesday. I was not happy with my form and and wanted to practice more.
This morning, I tried the technique of “push jerking” the bar overhead (starting in a back squat position). It worked AWESOME because I got a new PR!!
Before, getting the bar overhead with a press/snatch grip will get me more tired than the actual overhead squat so it felt very hard each time.
Today the bar flew overhead, it was great!
Gotta push harder!
and a great one at that! I’m really glad I decided to go up in weight. That’s an extra 450# lifted in 14 seconds, so I’m really happy with my new time. One of my goals for 2010 was to be able to do Rx’d Fran in under 8 minutes, so I’m getting there.
and HAPPY BIRTHDAY! 
