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21-15-9 reps for time of:
Thrusters 95/65

Post time and Rx to comments.
compare to 5.16.10

Welcome back, Coach Laurel and Malcolm!

Remember that TONIGHT is our first Monday 8pm Group Class. Be there or be square, night owls!

This Wednesday at 6pm CFSBK's Strength Athletes will test the last 8 weeks of their hard work with the CROSSFIT TOTAL.  Come early, stay late or just come on in and watch these feats of strength!
What is your "Fran" Strategy for today?

Reader Comments (23)

Back Squat275x5x3(on my way to 300x5x3)Press150x5x3Pullups3,2,2
December 13, 2010 | Unregistered Commentergabrus
I'm shocked, shocked! On a train to DC so gonna miss this one. Boo.
December 13, 2010 | Unregistered CommenterCharlotte
Quasi-Fran after 30-second kip tutorial:

45lb push press (no thrusters yet, silly hip)pull ups with green band + David assist


It may not be a real Fran, but it felt AMAZING. Damn.Also, a much bigger DAMN!! to peeps doing it for reals.Yep, "Damn" about sums it up.
December 13, 2010 | Unregistered Commentermelon
warm-up:3 Rounds 10 Squats, 5 Push-ups21-15-9 Reps KB Swings @ 20kg, Sit-Ups

Thruster and Pull-up warm-upsTook thrusters to 105 then back to 96

"FRAN"6:30 as Rx'd (:32 PR)

HUGE thanks to Fox for coaching me through that. Really helped with my rest management.

Felt AWFUL for about 15 minutes (Still feel shitty) Threw up a little too. ughhh.... FRANNNNNN
December 13, 2010 | Unregistered CommenterDavid Osorio
Plan for Fran today is to try to get the first and last rounds unbroken and to break up the round of 15 into 10 and 5. Not sure how doable that will be but the first couple minutes of thrusters on Saturday felt pretty good and that's usually the limiting factor for me so I'm optimistic.
December 13, 2010 | Unregistered CommenterDan L
David et al: We have a couple of these things lying at home, which we can donate to CFSBK if required:


If you need 'em, we can figure out some way to get them to you. Perhaps Jeremy can pick 'em up (if he has a car)?
December 13, 2010 | Unregistered CommenterSamir Chopra
Felt pretty good to pr the power clean yesterday, 231 pounds. That made my day!
December 13, 2010 | Unregistered CommenterJr
My Fran Strategy for today is not to do it. My legs are sore a sh*t from thrusters and everything else on Saturday. My multiple "recovery" beverages probably didn't help, either. Kudos to you, Dan, for planning to have at her tonight. I think I'm still on the leader board for my last Fran, and will be dissapointed if I'm still on there after today. I expect some solid performances. Maybe I'll make it up later in the week.

@Melon - I really enjoy your posts.
December 13, 2010 | Unregistered CommenterFox
My two-step plan for Fran:

1) Don't do it as RX'd.2) Don't die.
December 13, 2010 | Unregistered CommenterMatt U.
3:08 this morning. A 3-second PR from the last time I did it (May 2010). I was really hoping to go sub-3. My plan was to do all the thrusters unbroken and to split up the 15 PUs 10-5 and then just go as fast as possible on the 9 PUs. It worked pretty well, but I think I'm losing some time in transition and from an inefficient kip and I lost about three seconds before the very last pull-up.

Also thought that this one was more legit than the last couple, as I was trying to really make sure to get full extension at the top.
December 13, 2010 | Unregistered CommenterKevin R.
Fran Plan:Do it tomorrow.
December 13, 2010 | Unregistered CommenterPeter
8:38, exactly what I got a year ago. I was disappointed until Juliana put a positive spin on it, so thanks Juliana!

My strategy was to not gas early and pace myself, especially in the first round by doing seven’s with five breaths between. Worked well first round. Second round started to go to shit about mid-way through. Felt sick for a good ten minutes afterwards.
December 13, 2010 | Unregistered CommenterDavid Mak
7:39 Rx'd. Still feel like woozy. Great coaching today (as usual)!
December 13, 2010 | Unregistered CommenterVincent S Dugan
Monday Night Fran-ball.

WU: 21-15-9 1 pood KB swings, situps. Then great mobility work as usual.

Did Fran as follows:

21-15-9 75# thrusters15-9-6 Strict chin-ups

Time: 6:12

It's hard to know how to compare this with my last Fran from 5.16.10 because that one was with the full 21-15-9 chin-ups. I did that in 11:34 using blue bands for the 15-9 portion, so I'm inclined to think this one was an improvement.

Next time, I'll go heavier on the thrusters.
December 13, 2010 | Unregistered CommenterSamir Chopra
Fran (modified with less pull ups)21-15-9 53# thrusters15-9-6 pull ups9:11

No more band for me!
December 13, 2010 | Unregistered CommenterJessica Bailey
My first Franalicious! mmm...

Did thrusters at 43#, pull-ups were kipping with blue band.

Time: 8:11

All thrusters ended up being unbroken, which makes me think I could add a lil weight there. Pull-ups were obviously the weaker of the two. Did about 5 at a time in first round, then down to 3 or 4 after that. Need some regular practice with my kip as the technique was in and out and this slowed me down and used up crucial energy. Thanks to Fox again for the coaching! I had a good time and look fwd to hitting it again!

(This was after a tough inversion/arm balance yoga class this afternoon, so I'm glad my arms/wrists held up-ish.)

Also, did a lil accessory handstand work after class today and got a 5-second PR to put me up to :18 static!
December 13, 2010 | Unregistered CommenterWhit
4:25 Rx'd - 23 second PR

1 moderate case of Fran cough

Was feeling a little beat-up from Hoboken last weekend, but I'll take a 23 second PR any day
December 13, 2010 | Unregistered CommenterDan L
Fran. Fran. My first Fran. My strategy was not to suck. I also decided to Rx the pull ups, which, as Fox pointed out after, was my first attempt at rx'ing pull ups in a WOD. so went a little light on the thrusters. Prior to the workout, David Mak said that staying mentally tough was key to getting through this. In fact, this proved prophetic for me. With 44 pull ups down, and one to go, I completely lost any mental toughness I might have had when I began. I psyched myself out, over thought whatever semblance of a kip I had when I began, and took well over a minute and four attempts to achieve that last pull up. A hilarious s#*t show. Whether I sucked or not, I certainly sucked wind. But fun nonetheless.Fran: 13:08. 65# thrusters, pull ups rx'd.
December 13, 2010 | Unregistered CommenterChris A.
My strategy was to go to Brooklyn boulders.

There i found my own mental toughness battle and after fighting myself and my fear made my first wall scale. I didn't look down. Really wanted to give up. Luckily I had a good coach there too.

My arms and shoulders are pretty toasted.

When I do Fran my plan is to try to scale it so I do not get sick.
December 13, 2010 | Unregistered Commenterrob is
Warmup:-Got to class early to foam roll some soreness out of my lats and back.-21-15-9 of KB swings (1pood) and situps.-Push press, front squat, thrusters drills at 45lbs.-Thrusters: 55x5, 65x5, 75x5

Fran:7:08 as rx'd (PR)-honestly, I really came in tonight planning on rowing the 2k instead of hitting Fran since my hands were pretty torn up from Hoboken this weekend. But, having seen the 6pm class go through it, it really made me want to do it. Figured that I could use the black grips to prevent further tears on my calluses. Did a few warmup reps with them but ultimately decided to ditch them and use a higher grip (along the fingers instead of the palm) instead. Although I'm not as comfortable with this grip, it worked out beautifully because I didn't tear further! I also loved doing my last set of thruster warmups at a heavier weight--thanks for that tip David!-Overall, a 30sec PR so I'm thrilled. This experience was soooo much better than my last one and left me feeling way less miserable. It was actually fun. Can't wait to hit this again with completely healed hands.

Maybe I'll row that 2k after tomorrow's Active Recovery class...
December 13, 2010 | Unregistered CommenterJess
8:31 with 75# thrusters and a 15-9-6 pull-up scheme, since I'm easing my torn pec into the high-volume pull-up workouts. Spent a lot of time in between reps trying not to throw up/crap my pants.

I suppose that's a PR, but I'll be a lot happier when I can get back to doing the full allotment of pull-ups.
December 13, 2010 | Unregistered CommenterMatt U.
It was a lovely moment to arrive back in the gym to so many hugs and warmth.

While we were gone I Pr'd my handstand push-ups - 5 in a row! Did some sets of pistols and led one teaser-style crossfit class for our tour group when rain kept us confined for several days in a row. Didn't hit any further workouts, other than climbing some mayan temples and spelunking an underground river.

My Fran strategy for tonight, given the almost total lack of workouts in the last two weeks and spotty workouts in the weeks prior, is to do a low-pressure version. I haven't decided if this means as Rx'd but without concern for the clock, or if this means light with a little time pressure. I believe I've read that PVC Fran is horrible too, so I'm leaning toward the NFT Rx'd Fran. Anyone have thoughts on this? I want to ease back into things in a sensible way.
December 14, 2010 | Unregistered CommenterLaurel
on 12/14Fran Rx'd in 6:27

Knew going in it'd not be a PR but had hoped to keep it under 6

21 th, 11/10 pu5/5/5 th, 5/4/2/2/2 pu3/3/3 th, mix of 2 and 1 pu

no rythm on my pull ups tonight
December 14, 2010 | Unregistered CommenterFox

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