“Fran”
21-15-9
Thrusters, 95#
Pull Ups
Perform this WOD exactly as you did on January 4th and post the two results to the comments section, as well as any thoughts you have.
Of interest:
- 429# single arm deadlift
- How Revving Up Your Heart Rate, Even A Bit, Pays Off
- The Black Box Summit returns this April
- 170kg OHS triple
Looking forward to this tomorrow.
Hopefully see some PR’s tomorrow and some people doing RX on this one. Lets see what a month of strength training does.
You are expected to perforrm this wod EXACTLY the way you did on January 4th. Measurable, repeatable.
f fran…
Fran 6:38 Rx. Pullups still need work. Wasn’t getting my chin high enough on every rep.
Finisher – Kettlebell swing tabata. Used 16kg kettlebel. 72 swings before dropping it. My forearms are fried.
3:24 RX (PR). 15 second improvement over last time including a failed clean on the last set. Two standing rests on the thrusters, 2 drops from the bar on pulls. Those are the goals for next time. Strength work obvisously made the difference.
Great time Adam – getting closer to sub-3!
The Fran nervousness is shaping my day already. But really i just need to confront this like any other workout, with an eye to improved performance for the long haul. It is interesting how different workout effect us differently, not just physically nut also mentally and emotionally. Dealing with the challenge in all three domains is what training really is about.
Fran 3:50
38 second PR. Stength work works for short WODS. No doubt about that. 1 drop on set of 15 thrusters @ 10 or 11. No drops on pull ups.
Getting better at this stuff.
On to the shredding phase. No more uncontrolled cookies n cream intake. RIP cake blocks, I love you and I already miss you……(tears rolling down face).
Waited this one out until the end of the day. I’ve really slacked with my diet since the last time we did fran. I’m hoping the month worth of strength training works for me though. I got butterflies thinking about it.
And for Dan –Yeah, Yeah, Yeah to that.
FRAN THOTS: Perhaps a more accurate measure of how well the Strength work served the 305 crossfitters would be to preform Fran using Deadhang (Marine Corps) Pullups only (No Kipping). I think standard pullups to be more of a pure strength movement versus kipping. However, we would be flawed b/c there was not a pre-strength cycle time trial of Fran using the Marine Corps pullups. Maybe next time?
Can any of our members whip out 21 dead hangs in a row? maybe Wess?
If strength=power and power=force x distance over time, I just got stronger. If a bigger deadlift, squat, press,and bench=stronger, I got stronger. I do agree that strict pull ups are a better measure of strength, but we didn’t collect data on that. Fran is a test of strength, work capacity and mental fortitude. I have no doubt that a guy with a 300# squat and 180# press will beat the same size guy with a 225# squat and 135# press, provided they have similar levels of conditioning. I would bet more than a few folks can bang out 21 deadhang pull ups. We will find out soon enough.
Rest day Sunday. Amazed at aches and tweaks that went away in 24 hours. Rest is good. Today spinning class = 61 minutes, 810 calories, 26.3 miles, ave 90rpm. Walked 2 miles. Moving toward Primal Factor diet – no bread, grains, sugar, processed foods. One week into it using 80% rule for wiggle room. 4lbs down quickly.
workin late today, lookin forward to make this up this week. nice job guys on those pr’s! holla
3:18 RX (PR–last time I was 3:53). I literally passed out and I barely remember the last 9 pulls. It took me some time to recover. Amazing how your body reacts to this workout.
Feel good now.
Still fried from 150 pull ups on Saturday. Hope to get this in later in the week. Some freaking amazing times today.
congrats to all the PR’s today – Adam, Sean, etc.
3:19 PR. 3:53 last time.
started last set of pulls at 2:45 but kept falling off. next time will use chalk and a freshly taped bar…
so if January’s theme was heavy/short, what is February’s theme gonna be? light/long?
Press
45×5
95×3
working sets
125×5
145×5
165×9
then
push ups 10×10 plus 2 extra reps
GTG pullups
light jog around the neighborhood
back feeling pretty decent
JC – sub 3 is within reach buddy
Tons of PR’s witnessed today. Great job guys!
Will attempt Fran sometime this week.
My first Fran ever. did it with 65 lbs. not Rx.
I kept failing on the pull ups, got to practice a LOT ( kipping & gain strenght )
For the first time I have record i want to really beat, im keeping todays ugly number un the back of my head all of febuary or until we do this again.
beat my PR by 58 seconds. could have done better
Great work to everybody! To those that stuck to the program, your gains are evident. JC, not so much light/long, more heavy/long&longer.
heavy/long sounds good to me. maybe some hero workouts?
Mr. Joshua?
DT?
Hansen?
Jason?
Eva?
wods defined here:
http://www.crossfit.com/cf-info/faq.html#WOD1
Badger?
February is a month for love…and pain.
Hero all over the place. 3 yes, 3 no.
3:45 PR – last time 4:06. Hate Fran – threw up again. Takes me forever to recover. Only one drop on the thrusters during the 15 set. Dropped off the bar on 15 and 9 sets of pullups. Looking forward to doing this WOD again in 2011.
2:44 (PR)
Felt smooth. Had a feeling going into it that I was going to break 3. Next time I plan on hitting the transition faster. All unbroken except the last pullup.
HPC 155×3x3 No Split
185×3x3 Split
10×100mtr on the minute