UPDATE: Wounded Warrior 12PM Friday workout is being postponed one week.
REMINDER: Nutrition Seminar begins at 6:00 PM, replaces the 6:15 WOD. Heats of FRAN will follow the seminar.
“Fran”
21-15-9
Thrusters 95/65
Pullups
Post time to comments:
Compare to: 100923
8:18 Rx sickness should be gone now
WOD:
07:37 minutes RX. 11:02 minutes last time.
WEIGHT:
156#
NUTRITION:
http://www.fitday.com/fitness/PublicJournals.html?Owner=paulosantos0922
12:20 @ 75#
Awesome work Drew!
way to gut out those pullups Vic!
6:40 RX (PR) 7:50 last time. Great work Eric! Good to see you back.
great job partner;)
Congrats Nick! Was an impressive PR to watch!
Nice PR Nick!!!
Likey likey. Nice work Nico Brazzi.
8:01 RX
Nice work Coop…impressive showing.
9:20 @ 75#
Vic motivated me to crush it this morning.
Awesome job Vic!
I LOVE Fran!!
Yeah Drew! Loved how pumped you were this morning for this
Well done on your first fran crush.
7:27 @ Rx .. PR by 1:28. Kelli is a great Fran partner.
That is a big jump John, great job
Best of luck to all the “Fran Crushers” today – sorry I can’t be there to witness what I suspect will be tons of PR’s!!!
thanks bobby;) hope to see you soon
I miss you Bob…..please visit us soon
miss you TONS (and that is a lot)
Mod WOD
135# Back Squat 24′ Box Jump 4:48
115 squat Dave.
Thanks for the correction.
Oops. Thanks
5:38
mod 65# back squat 24 box jump
Mod wod with Pal Sal
115 Back Squat/ 30 inch Jump (same rep scheme) 5:24… 6:24 last time. 2 hours 21 minutes later, legs are still shaking. Get ready to see this in future programming… without the rack.
I can see it faaaarrrrr into the future. Far.
4:22 rx (:20 slower)
Absolutely great to watch so many get PRs!
Congrats to all those who tackled Fran for the first time today. God love ‘er…
Still crazy fast
that can happen when we get all crazy heavy on snatch balance. 422 is solid work bro
Mod WOD with Todd
85# back squat/24″ box jump (same rep scheme as fran)
4:45
last time was 5:10 (30 days ago)
Left me on the floor for a good 3 minutes. Phew!
WOW I will have work to do…great job!!
5:46 rx (pr by 3sec)
shout out to “Lil b” today for puttin the Razorback fight in me!!:o
great partner brother
Always good working with ya Tim, thanks for the push!
MOD WOD:
35# strict press, pull-ups w/ red band
6.38 I think
Last time was 10.04
Thanks, Cheryl! You, my friend, are a great partner!!
AMAZING PR Kate! Congratulations! You’re coming back strong…love it.
That is super impressive Kate…..so happy to have you back at the box!!! You are kicking a** already
MOD WOD
115# Backsquat
30″ Boxjump
3:55 (33 sec PR from just 3 weeks ago!)
See what eating paleo can do for you team mate
4:16 Rx – 30 sec PR
Matt – Great job today! Thanks for yelling out the count so I knew were I was at even when I was getting tunnel vision.
All of the 6 am’ers – Great to see so many HUGE PRs this morning!!!
BEAST….super proud of you
Work it Coop!
Niice coop
Congrats Coop! Amazing.
Ironman David Cooper. Word.
7:38 rx. Last time doing Fran was about a year ago and had to use a band, don’t remember time. Thanks for the push Timbo!
Holy crap you all killed it this morning! I’m looking forward to the mod wod tonight.
8:46 Rx (last time I did Fran was back in May, that was the first time I Rx’d the pull up’s but I only used 56lbs on the thrusters…..my time was 13 mins) so 4:14 difference
Thanks Jeff for being my partner today….you kept me movin’
Awesome Ali, that’s an insane PR!
Proud of you Ali! and living vicariously through you
Simply amazing!!
8:15 @95 (Mod) 21, 15, 9 cal row
Sorry I can’t be there but will do my make up FRAN MOND WOD when I get back
Travel WOD
3 rounds 25 KBS@ 35#, 25 air squats, 25 incline sit ups
no clock in the room
10:25
35#
Grey/JPU
Last Time: 10:09 39.4# Blue Band
This time: 8:33 39.4# Red band
That is serious improvement Claudia! Good on ya!
Claudia!!! WOW!! Nice job girl.
saw this article today and just had to share!
http://www.huffingtonpost.com/dr-mark-hyman/the-toxic-triad-how-big-f_b_772729.html
Rx’d 5:55(PR)
3rd date with ‘Fran’and turning into a beautiful relationship. 2:19 mins better than last.
PR 3:45 Rx
I heart Melissa!
simply marvelous
dynamite
Thats outstanding!
setting the bar, you are the man
10:43 Rx (big thanks to Todd for pushing me to go Rx)
Fantastic work all…great to see all the PR’s…looking forward to my date with Fran soon
13:50 @ RX for 21,15 Thrusters, 75lbs on 9
21,15 on Red Band for PU, Blue Band for 9.
FRAN SUCKS
you will have your revenge.. sooner or later, fran will show her mangled face again and you will show her what’s up!
Great Job Chad! Fran gets better with age…
5:58. Rx’d. 31 second PR.
Nice one!! How’s that knee???
8:26 65# No Bands! Last time was 11:41 65# and blue bands. Time improvement of 3:15.
Weighed in at 175.0 — oh, you don’t care anymore
Great job Matt!!
5:32 WOD Backsquats 83# 24″ box jump
4:33 RX’d (PR) by more than a minute last time six something.
11:20, one second slower but last time thin red band/orange, this time no band!
Yeah, Marg!
September 23, 2010 at 8:45 PM
11:03, 45# for first 28, 35# for rest, jump pull-ups
Today: 12:33, 53#, green band. I’m gonna call it a PR. Thanks for your awesome support KVP!!!
This challenge was amazing. I can’t wait to keep setting and reaching goals AND being continually inspired by this great community. Great job everyone and thanks for your support.
Woohoo — great PR!!
Thanks!
any time Katona! you rocked it! I love that you never gave up, always kept pushing and you did an amazing job!
What heart K! Great having you on my team and getting to know your beautiful person! See ya at the box.
6:47 @ 80 lbs. (72 seconds faster than on 9/23)
Oh my!!!!
12:14 45lbs with Red band – Fortunately there’s only one way to go from here….NEVER give up!!!! I love pull ups, I love pull ups, I love pull ups (I thought if you said something 3 times it would come true????
8:04 RX.
5:19 Mod WOD (#95 back squats/24″ Box jumps)
10:36 – 49.4#, red band
Last month 10:19 – 42#, green band (1st 8 was blue)
So next one – no band??
Nice job! More weight, two bands forward and some stellar squats. I need a squat lesson from you!
9:26 PR from 11:19 prior to the challenge! Went from blue band to red band and weight stayed the same at 45#. I am surprised at the time improvement!
Mod WOD both times: 115# Back Squat & 30″ Box Jumps (21, 15, 9)
Last time – 8:23
This time – 6:39
I’m still coughing.
5:28 75#
11:36, 55#, two orange bands.
9:18; 65#; green band
1:56 faster, 21.8# heavier, and all green band (blue for 9 set last time)
Nice work Nate!
7:59 RX one minute PR
Still coughing and sneezing
Fran jacked me up.
6:59 65#s and red band
moved down from blue band and dropped 33 seconds.
10:32 (PR!) RX the weight and red band
Last time I got 12:56 RX the weight and was on the blue band! Happy to shave off some time AND use the lower band! woo-woo!
Thanks to Katona for keeping me going and making sure I beat my old time!
wooo-hooo!!!
8:12 – 51.6#, pu red band
6:25 MOD fran – 115# back squat – 30 in box jump – 7:11 last time
Thanks jon – i am coughing as well
10:57@65# – which is just a little longer than the last time, where I used 45#, so some improvement..
That’s awesome, buddy! Sizeable weight increase with a faster time. Woohoo
Nice work, man. Those pullups you were knocking out have definitely given me something to shoot for next time.
6:38 Rx
7:35 RX (27 seconds better than last time) (PR) Great seeing so many tonight! Thanks Kevin for counting for me.
5:56 rx
13:54: 55#, skinny red.
Not sure how I feel about this. Last fran was on 09/23, time was 11:55 @ 45# and blue band. This time around was definitely a lot heavier, made it harder to maintain the intensity Todd was looking for. I’ll reserve judgement until we do another Fran.
Mark Rippetoe – “On resting in between reps: It varies with the length of the set. 5s or fewer get a breath to reset. Longer sets might take 2 breaths. During the last few reps of a true 20RM squat, just do what Jesus tells you.”
This looks great KC. If I were an engineer I’d throw out some math percentage-talk about the effort. “Good job!” is all I got.
Nice, helpful quote, thanks.