Fran as Rx’d

7:14

needs work

630am Crossfit @ Brand X

Buy in
2x 1:00 Jump rope
15 T-Push ups

“Fran”
21-15-9
Thrusters
Pull ups

Big Dawgs:
As Rx’d

Women use 65#’s

Pack:
Fran done well is a 3-5 minute workout. This time try choosing a weight that will let you do the workout with good form in that time. Be warned, the difference between sub 5 and sub 3 in metabolic cost is enormous. 
(usually intermidiate weights are 65-75# for men, and 35-45# for women)
Puppies:
Use appropriate weight
sub Beginner Pull ups, Assisted Pull ups or Ring Rows as necessary.

Cash out - Reps = the amount of time you are over 5min. divided by 2. So 1min over would be 60sec. divided by 2 = 30 reps.
Toes 2 Bar
Sit ups

A+ Big D.

About two days behind -
today i did:
25 double unders
25 squat cleans (15 pounds) - just learning to do them
25 bench dips
25 double unders

anyone have any tips for how to learn the correct form to do pushups??? - i’ve been practicing by learning the wall pushups and box pushups but they don’t feel right and my shoulders keep popping when i try to do them..

BIG D - 13 February 2009 07:26 AM

630am Crossfit @ Brand X

Buy in
2x 1:00 Jump rope
15 T-Push ups

“Fran”
21-15-9
Thrusters
Pull ups

Cash out - Reps = the amount of time you are over 5min. divided by 2. So 1min over would be 60sec. divided by 2 = 30 reps.
Toes 2 Bar
Sit ups

Big D, thanks for posting your buy in and cash out for this WOD, I’m going to do that too.  This buy in replaces the Crossfit warm up right? So I don’t do this and it both?

“FRAN” Enjoy the suck baby!!! No wod makes me as nervous as this little lady right here!!!!
21-15-9 with 95lbs.
Last time was 3:58 and this one was 3:40….It’s so hard to get a huge gain.

FRAN

15-12-9
thruster 65#
21-15-9
Pull ups (assisted 60)

6:05

Interval Cardio : 6 X 20s/40s

Warmup: 3 rnds of 10 ohs,10 inline situps w/10kg,10 dips

Fran pack load
21-5-9 reps for time of:
30kg(66lb)thrusters
pullups

Time=4.01mins pr! Last time was 5.00mins with 30kg thrusters and jumping pullups. I feel great!

Fran
12-9-6
Thrusters, 65lb
21-15-9
Jumping pull ups
5:09
For my first meeting with FRAN I attempted this scaled down version to get in the 5 min range. My hammy’s are still sore from two days ago. I am still having a horrible time getting through the pull-up. Other than just doing them all the time is there any exercise that I can do at home to assist in the muscle strengthening for the pullup.

Theo,
The Buy in is generally a warm up at BX.  Some members wisely arrive a little early and do additional warm ups, most just warm up their jaw muscles and then do the Buy in.

engineerdaddy26,
Huge gains on Fran under 4:00 are difficult, but not impossible.  Connor, Top Dawg, had a 3:40 Fran in September, mid November he posted a 2:30.

First Fran - read and heard a lot about her, but never knew what a b!%ch she could be!

Scaled it back

65# thrusters
half-dead hang / half jumping pullups

21-15-9

7:30

gotta work on those pullups.  thrusters weren’t too bad.  FUN HARD workout

33m / 5"11 / 195#

Garddawg - 13 February 2009 08:30 AM

Some members wisely arrive a little early and do additional warm ups, most just warm up their jaw muscles and then do the Buy in.

What about that “white board bruise” on the bottom of your chin? Does that eventually turns in to a callous?

Fran, at a ‘scaled pack scaling’

thrusters @ 95#: 12-9-6, pull-ups with heels on ground: 21-15-9

5:38

I’m definitely with those of you who posted that pull-ups are your weak point.  I’m interested in some good recommendations on Ace-O-Spades question.

FRAN

As Rx’d except did the 5 sets of 9 reps

9:36

I don’t think that’s a horrible time for a first try. I am really gonna look forward to seeing this one again.

Finally met some fellow cross-fitters today at the gym passing thru our base on the way to Afghanistan. One of them got a 3:51 on Fran today. Really makes me wish I had a training partner but I am the only one on this base that I know of that does Crossfit.

Afterwards did the Crossfit Endurance WOD. Max PT test here I come.

What is the recommended crossfit warm-up?

I completed this as prescribed, but my time was horrible. My strength is fine, but my endurance is lacking.

9:55 for a time - had to rest.