Wednesday 090211
“Fran”
For Time:
21-15-9
Thrusters, 95/65 lbs
Pull-ups
Post time to comments.
Compare to 081218.
Functional Anatomy of Skeletal Muscles
Myofascial Release Quick Reference
Front Squat 090123, Part 2 from Potomac Crossfit on Vimeo.
64 comments for this entry:
Leave a Reply
Photos
February 10th, 2009 on 8:55 pm
No. Please no. I have to go to sleep tonight with FRAN belly. The minute I wake up, I will begin visualizing the entire workout in my mind. ALL DAY LONG. I hate FRAN days…..
February 10th, 2009 on 9:00 pm
Wish I could do this with you guys….
February 10th, 2009 on 9:09 pm
There’s a solution to that Sheila. Work out at the 5:30 AM class. Less time dreading it during the day
Who programmed this the day after Barbara? That’s just mean…
Stay strong Emma, and rest up! Better to get fully healed then to be half-injured all the time.
February 10th, 2009 on 9:55 pm
Thank god for rest days… I’m still emotionally sore from my date with Fran last month. It’ll take a while for us to make up and see each other again.
February 10th, 2009 on 10:26 pm
In keeeping with the spirit of this week..can I assume that we will be doing Fight gone bad on Thursday, Murph on Friday and Badger on Saturday?
February 11th, 2009 on 6:59 am
11:18 95#/Thin Tan Band for pull-ups.
Coaches: Not sure if anyone else experiences this, but I can do 95# barbell thrusters MUCH easier than I can 35# dumbbell thrusters. Any reason why there is such a difference? Perhaps it’s how I rack the barbell vs the dumbbell.
February 11th, 2009 on 7:11 am
“Fran”
For Time:
21-15-9
Thrusters, 95 lbs
Pull-ups
8:00 as Rx’d. Almost a 4 minute improvement over the last time.
I think dumbbell thrusters are much harder b/c they are less stable than a barbell. You use your forearms and other stabilizer muscles much more with dumbbell thrusters. A lot more coordination involved. Also you can’t rest/rack the dumbbells on your shoulders as much as you can with a barbell (not that I do that with a barbell; damn wrist inflexibility!).
February 11th, 2009 on 7:20 am
“Fran”
For Time:
21-15-9
Thrusters, 65 lbs
Pull-ups – blue band
February 11th, 2009 on 7:31 am
Fran time: 10:12
February 11th, 2009 on 8:03 am
Fran? Again? Super.
February 11th, 2009 on 8:21 am
10:17
scaled thrusters to 85#
February 11th, 2009 on 8:47 am
9:47
green band
75#
February 11th, 2009 on 9:34 am
As Rx’d
6:25
February 11th, 2009 on 9:35 am
“Fran”
For Time:
21-15-9
Thrusters, 80lbs
Pull-ups, kipping until last 9, blue band for those.
13:25. Tried kipping pullups for the first time in a WOD. Need to work on them before they’re a regular thing.
February 11th, 2009 on 10:30 am
Possible competition for the bacon explosion:
http://nycfoodguy.com/2008/11/27/nyc-food-guy-says-happy-thanksgiving-eat-turbaconducken/
February 11th, 2009 on 10:32 am
I am fairly new to crossfit, but am not always sure how to read the workouts. Is this 21 thrusters, 15 pullups – repeated 9 times? Thanks
February 11th, 2009 on 10:40 am
James,
I sure hope not! :O) Any 21-15-9 workout will read the same way. For Fran, the workout is as follows:
21 Thrusters
21 pull-ups
15 Thrusters
15 pull-ups
9 thrusters
9 pull-ups
For a total of 45 reps for each exercise
Pete M “the Disease Free counting Guru”
February 11th, 2009 on 10:43 am
I like that Pete M has fully embraced the “Disease Free” nickname.
Sheila, I don’t know what is worse – Fran belly (the nerves before Fran) or Fran cough, which always seems to linger with me for far too long after this workout.
Trying to decide whether I am going to try for a PR here, or actually attempt to do this Games style with chest to bar pullups. I have to admit, the thought of that scares the hell out of me.
February 11th, 2009 on 10:52 am
James
February 11th, 2009 on 10:32 am
I am fairly new to crossfit, but am not always sure how to read the workouts. Is this 21 thrusters, 15 pullups – repeated 9 times? Thanks
James,
Do 21 thrusters then 21 pull ups
15 thrusters, 15 pullups
9 thrusters, 9 pull ups
February 11th, 2009 on 11:12 am
“Fran”
For Time:
21-15-9
Thrusters, 55#, Pull-ups – blue band
10:00
Have done the thrusters at 65# in the past. Couldn’t do it today… Barbara 12 hours before Fran = Not Good
February 11th, 2009 on 1:07 pm
Sheila and Erika – I’m with you on the “Fran belly”. This one ate me alive last time, so I’ve got a lot of nervous energy that I’m trying to save for later. Plus I’m in a class this week, so I’m like a caged animal sitting here waiting to go do this later. I should remember to do this WOD in the AM next time.
February 11th, 2009 on 2:04 pm
Fran – 11:40 with blue band pull-ups
Comparatively, the 95# thrusters were significantly easier than the pull-ups. I guess I know what I need to work on.
February 11th, 2009 on 2:05 pm
Fran
9:50 Rx
February 11th, 2009 on 2:13 pm
Barrie, Mike H. and Erin – Great work on the solid Rx’d Fran times.
Everybody – know anybody that’d be interested in our Potomac Crossfit Kids program? If you can help spread the word we’d appreciate it. You can have them click on the link:
http://www.potomaccrossfit.com/pcf-kids/
or just email Curtis:
curtis@potomaccrossfit.com
February 11th, 2009 on 2:51 pm
7:54 RX’d
This is 4 seconds slower than last time. I have a lot of excuses why, but I don’t feel like typing them all right now.
February 11th, 2009 on 3:46 pm
Fran- 8:06 Rx’d
February 11th, 2009 on 3:55 pm
haha, Erika, I call Fran cough (or any other workout-induced cough) the Crossfit Lung. It’s in the same arena as the Crossfit Stigmata (tearing your hands apart on pullups). I may have both experiences this evening.
February 11th, 2009 on 5:01 pm
I’m always appreciative of everyone at the WODs, but special thanks today to Heath and JimmyG for being there this afternoon and to Curtis for his continual “Justin, on the bar” reminders. Last time we did Fran I did it alone at PCF with the 21 thrusters as Rxd but the 15 and 9 dropped to 75#, and it was 9:something. Today was all Rxd and 6:51. I pretty much tried to limit myself to taking 2 breaths each time I took a break, but that’s definitely a place for improvement – fewer breaks. Thanks again guys. (And thanks to Laura(?) for not stealing my phone and truck…)
February 11th, 2009 on 5:20 pm
First time as RX’d
8:18
February 11th, 2009 on 6:07 pm
6:08 as rx’d.
sadly i doubled up on the 45# plates under my feet for my first round of pullups. it put me up too high to kip so i did the first 21 dead hang. so i think i may have a few seconds i could gain on this one. still i’m stoked as my last score was 7:24 and my thruster was abysmal. but thruster felt great this time – and no cough!!!!
good luck y’all!
February 11th, 2009 on 6:20 pm
95#, Tan Band, 9:07
February 11th, 2009 on 6:29 pm
6:37
February 11th, 2009 on 6:37 pm
9:12
Blue Band
55 lbs
February 11th, 2009 on 6:53 pm
“Fran”
For Time:
21-15-9
Thrusters, 95/65 lbs
Pull-ups
10:06 as rx’d
I was hoping to do under 10 min on this, next time Fran
February 11th, 2009 on 7:04 pm
6:15 as rx’d
Took a cue from some of you and tried to limit my rest to a 3-4 breaths. Since I was a little sore from Barbara, I decided to break my sets a couple reps earlier to keep myself from redlining, which I felt would’ve required a longer delay.
I really think that if I didn’t break my 1st rnd pullups at reps 8 and 16, I would’ve been in the hurt locker way too early. Of course, the inevitable happened, and I had to break my 3rd rnd pullups into 3-2-2-1-F-F-1. Ouch! And even though I started to lose my balance w/ the thrusters near the end, I was pretty happy w/ those. But next time I’m going to really try to rest in the rack position rather than dropping the weight. Until then, see ya, Fran!!
February 11th, 2009 on 7:32 pm
21-15-9
Thrusters, 75# for first eight, then 65#
Pull-ups Rx’d
11:39
Thanks, 5pm class for the encouragement during the last round, especially Erika, Brian, Ian, and Sharon for getting on my ass to finish the last few pull-ups. Of course, that’s how one knows they’re finishing last, when you suddenly hear the whole room yelling at you.
Nevertheless, my Fran time two months ago was 12:49 and all but eight pull-ups with blue band, so I’m happy with this for now. I now have “Fran Partial Voice-Loss”, a variation of the cough.
February 11th, 2009 on 7:36 pm
6:10 as rx’d
21 thruster unbroken
16-5 pull ups
6-4-5 thruster
7-5-2 pull-ups
6-3 thruster
6-3 pull ups
February 11th, 2009 on 7:42 pm
“Fran”
For Time:
21-15-9
Thrusters, 65 lbs
Pull-ups
9:01 as rx’d
February 11th, 2009 on 7:53 pm
5:23 as rx’d
February 11th, 2009 on 7:55 pm
4:20 Rx’d PR
Great job to the evening classes, we’ll try to get the video up as soon as we can.
February 11th, 2009 on 7:57 pm
“Fran”
For Time:
21-15-9
Thrusters, 95 lbs
Pull-ups
9:45 as rx’d
February 11th, 2009 on 7:58 pm
10:01 tan band
February 11th, 2009 on 8:43 pm
“Fran”
For Time:
21-15-9
Thrusters, 95 lbs
Pull-ups
10:48 RX’d
Ouch! No really, my right bicep is still partially paralyzed. This was the first RX’d Fran for me, and while there is much to improve upon (e.g., better thruster form – using more hip and locking out with my head through, and better kipping on the pull ups), I’d say it wasn’t a terrible peformance given that the last Fran I did was 75# thrusters and deadhang pullups @ 8:32. Then again, who knows how well I could have done if I hadn’t done Barbara and the 150 Burpee WODs before tonight…
Next encounter with Fran: sub-10
February 11th, 2009 on 8:58 pm
10:00, 35# thrusters, first round kipping pullups, then thin tan band
Went super light on the thrusters (still nursing the shoulder), and I wanted to use my energy on this one for the pullups. Got 21 kipping, but probably did 35-40 between not adequately clearing the bar and throwing in a couple on the band every few sets to remind me how to kip.
Also, Sheila, you’re a monster. Way to go on showing us how its done, girl!!
February 11th, 2009 on 9:01 pm
You will be with me soon! Only a matter of time my friend. You keep Kipping like that, and you will give all us gals a run for our FRAN money.
Thanks much!!
February 11th, 2009 on 9:19 pm
“Fran”
21-15-9
Thrusters, 45 lbs
Pull-ups- (first five of each round with blue band then switched to green)
9:39 (?)
February 11th, 2009 on 9:41 pm
Finally broke the 6 minute barrier!
5:50 as Rx’d.
I’m stoked about this. Was still hurtin a bit from Barbara (as I’m sure everyone else was). Last time I did Fran was at the Level 1 cert this past November (6:46).
Sharon, if you did 21 dead hangs on your first round, you should easily blow away 6 min! that makes your 6:08 time that much more impressive!
February 11th, 2009 on 9:54 pm
Good news and bad news. The good news is I got a PR. the bad news is it put me close enough to 3 minutes that I’m really going to have to kill myself to get it next time (which is hopefully far far away).
“Fran”
For Time:
21-15-9
Thrusters, 95 lbs
Pull-ups
3:08
I’ll also point out that Fran was the first CF workout I ever did in July of 2005. It took me about 18 minutes. Lots of first time as RXd folks out there today. Great job!
February 11th, 2009 on 9:55 pm
Wait, I meant 3:09. Jon got 3:08. Thanks for the push, by the way.
February 11th, 2009 on 10:04 pm
Fran
21-15-9
Thrusters, 95#…little too much for my first time
Pullups: blue band
10:17
February 11th, 2009 on 10:07 pm
As rx’d: 5:22. Next time I am determined to get sub-5.
Also – big props to Sheila for her awesome 4:25 finish. If I had to get knocked off the #1 slot on the PR board, it couldn’t have been by a nicer person (and amazing athlete).
Congrats to those of you that did this as rx’d for the first time (Kristen S, Aaron K…I’m looking your way. And whomever else I may have forgotten.)
Fran is a bitch, but y’all rocked it today. Nice work everyone.
February 11th, 2009 on 10:11 pm
Fran
21-15-9
Thrusters, 65# straight on sets of 21 and 9, broke up set of 15
Pull ups, blue band (Barbara took it out of me yesterday)
6:30
February 11th, 2009 on 10:28 pm
Foundation class #8
Fight Gone Bad
3 Rounds of
1 minute Rowing
1 minute Wall Ball #16
1 minute Push Press #65
1 minute SDLHP #55
1 minute box jumps
1 minute rest
Reps :- 60,62,60 = 182
I survived !!!
February 11th, 2009 on 10:40 pm
Great work tonight to Foundations! Yet again Fight Gone Bad wins over the Hopper Deck, have to say I’m “disencouraged” by that
I want a Founations to take the Hopper Deck option!
Great job on FGB though guys, got some animals-in-the-making in that class.
February 11th, 2009 on 10:46 pm
Foundation class #8
Fight Gone Bad
3 Rounds of
1 minute Rowing
1 minute Wall Ball 20#, last round 16#
1 minute Push Press 75#
1 minute SDLHP 1.5 pood
1 minute box jumps
1 minute rest
Reps :- 85,86,80 = 251
February 11th, 2009 on 11:16 pm
4:20
Congrats Aaron and Jon M on the awesome times.
February 12th, 2009 on 5:31 am
I was prepared to die after my 5:01 Fran last month. I can’t imagine the pain after a 4:20 or even a 3:08 Fran. I hear the pain is significantly greater the faster you go. Nice work to everyone. Fran sucks!
February 12th, 2009 on 7:19 am
Foundation class #8
Fight Gone Bad
3 Rounds of
1 minute Rowing
1 minute Wall Ball 8#
1 minute Push Press 35#
1 minute SDLHP 35#
1 minute box jumps
1 minute rest
Reps: 60,58, 50 = 168
February 12th, 2009 on 8:49 am
“Fran”
4:57
February 12th, 2009 on 9:42 am
Fran as RX’ed
5:34
Definitely need a rest day.
February 12th, 2009 on 1:41 pm
A tad late, but nevertheless-
C&J Fran- no thrusters for me, so hang power clean and then push press or jerk.
8:47
Grip was totally shot during the cleans which is a nice change as in the past I’ve simply gassed during this workout.
February 12th, 2009 on 3:25 pm
[...] GW PCF WOD 090211 “Fran” For Time: 21-15-9 Thrusters, 95/65 lbs [...]
July 10th, 2009 on 12:37 am
[...] Wednesday 090211 [...]
April 16th, 2011 on 1:02 am
I’m not easily impressed. . . but that’s ipmerssnig me!