ADVANCED and FIRE-BREATHER
"FRAN"
21-15-9
Thrusters 95/65lbs
Pull Ups
(Last completed 11/5/10)
CA$H OUT:
Mobility WOD of your choice!
CrossFit's most talked about WOD. It's the workout from which to measure true work capacity using a strength element, body weight element, and pure metabolic stimulation.
Let's hit some PR's!!
Post time, episode and thoughts to comments.
Posts
22 comments:
Terrific efforts this morning in Wtown!! Keep 'em coming!!
Congrats on all the PR's today!! Aurea, you did awesome...so proud of you girl!! Sheri, way to get your first RX'd wod!!!
WOD: rx 7:22(pr), last fran 7:56. Was hoping to get in the 6 min range...those damn pullups!!Forearms burnt. See you guys tomorrow:)
Good job everyone! Thanks Theresa for the push! I got 11:25 and my first Rx. Now I have a better idea of where I am at for next time. See you all tomorrow!
And great job to everyone who set a PR and Aurea for besting and RXing Fran for the first time!!
Oh Fran! I've been nervous about thiamine since last week...
Last year: 12:55 rx
Today; 8:41 rx
Super excited about the improvement!! Hoping that some extra strength work on my squats will help me do even better next time!
Great job 9:30!! See everyone tomorrow!!
Thank you Theresa & Sheri, you guys did awesome!!!!
Last year 45 lbs/single band 5:48
Today RX 9:07
Thank you coach for pushing me!!!!
did fran solo today, everyone abandoned me at lunchtime in eht... 9:36 Rx, can't believe that some people finish the entire thing before i finished my first round of thrusters!
I am officially laying off the wrist for a while so no real Fran for me. I did pseudo-Fran with back squats instead. 65 pounds, shoulda gone heavier. 8:51
http://www.youtube.com/watch?v=sjc5LFThDTQ&feature=player_embedded
The greatest
2nd Fran. Rx'd at 7:04, a 1:49 PR. Very happy, but still have lots of room in there. Justin, way impressive! Sub 3 is right there. Great job everybody.
Fran rx;d: 3:20
I am happy with the improvement from last time which was 11/5/10, time then was 5:28. My thrusters felt so much stronger this time.
The fact that I didn't feel like death upon calling time is a little disappointing and makes me wonder if I didn't give it 100%.
Great job 4:30!
Modified for me today:
3 rnds of:
20 35lb thrusters
300 m row
7:59
followed by: (w/ Jax & Mary)
4 rnds of:
400 m sprint
2 min rest
1:27, 1:26, 1:30, 1:35
Thanks for the push Jax! Awesome job Mary!! Your run is really improving!
Justin, you are an animal! Love the attitude!
Great getting in today and seeing everyone. Awesome efforts by all! What a scene!
Rx'd-3:43 Improved by 14 seconds from the previous fran.
wod- 7:30 rx'd 1st time. tough class. good work everyone. thanx justin 4 workout
WOW, as Digger says, what a Beyotch!! Missed my 930 crew this am, so i popped in for the 5:30 class, 1st time i was able to RX this one: 11:11, last time was 85/red band 9:36, so i'll take it, great job 530, and awesome times so far today everyone, see yas in the am.......
Last time: 8:20 55lbs vlue and single for pull ups
today: 7:26 RX'd
probably would have been faster if i wasn't still hungover..
amazing job today everyone!!!
WOD: rx'd 4:$6
Rx'd - 4:55
I believe its a PR...
Today was a first for me at OTG. I'd never had the opportunity to hit up Fran sine joining back in Sep 2010. So unfortunately, I don't have a baseline to compare today to... But now that I do, I've got a goal... Well done everyone! Fran, that biatch really takes your breath away, huh?! Way to power through it!
Fran rx'd 4:12
Justin you're a beast. Doug, you made that time look to easy.
FRAN Rx'd 6:22
July 2010 8:02
Def feel I have room to improve, pullups slowed me down today.
Great times, Justin, Doug and JP.
Great efforts today 5:30 and 6:30
Thanks for the coaching and push today Justin
first time doing fran.
rx'd 9:41. fran is a douche.
great job today everyone! you guys killed it!
nikki and jackie...thanks for sprinting with me today! you chickies did great!
6:21 rx
pullups pullups pullups...one of these days...still a pr though but wanted to be in the 5s
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