"Fran"
21-15-9
Thrusters 95/65lbs
Pull-Ups
Post time and thoughts to comments.
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!!
(Last done on 11/30/09)
Posts
34 comments:
HOLLA BACK!!!!!!
you know cross fit rules your world when you're late leaving the house because you want to grab clothes so you can make the 7pm WOD, then once you get to work the OTG Blog site is the first thing you go to when you fire up your computer
My hands are ripping open as i read. Hope I have enough tape ! LOL I'll bring some for you K-POP
See ya tonight at 5:30
Stoked, been waiting for this one.
Been looking for a way to detox from Saturday night and it looks like I found my answer.
This will be my first Fran and I hear its a doozy.
Tape this!
This was our first Fran.
Steph- 45 B/P- 8:29
pull ups were really hard for me
Steve 75 R- 6:31
Fun 630am class : ) definitely woke me up
Think I just threw up a little bit on my keyboard...
Fran, we meet again you B!tch
joe - thats not throw-up, you're not old enough to throw-up, they call that spit up..did you just get done filming an e-trade commercial?
gotta get it before E does
i'm lookin forward to some great efforts today!
...not sure how all the midnight blog lurkers managed to fall back asleep...
Hm...looks like Kyle is starting early today, easy night last night filing papers? lol
looks great! but unfortunuately I am sick fever no voice.... I guess the cold weather to my warm bones didn't agree! hope to get back by the end of the week... just broth and jello for me! ugh... I will really be mush... now Mark!
I always miss this! Im still in VA..but I did Fran down here on Jan30th and had a big PR! Good Luck to everyone today!
Can't wait to see some big numbers...remember breathing is optional!
milk-a-what??
Well done Aurea and Patty P!! It'll be Rx'd before you know it!!
Tina - wish you well!
Steph n Steve - showing up for 'Fran' that early is an accomplishment in itself! Great stuff!!
Did my first "crossfit swimming" workout this morning.. Did this before I saw what the WOD was but I still took it pretty easy.. Pretty excited to see how it will affect my Fran time
50 squats
500 meter kick
50 push ups
500 meter pull (no kick)
25 burpees
500 meter swim
Time 28:04
Did Fran today during my lunch break at school. Too psyched to wait. Major accomplishment!! My past fran times were around 9, 8, and 7 minutes. Today Rx'd @ 4:58. Feels great!!!
Joe - i was off last night, all weekend actually, if I had indeed "worked" last night I wouldn't even be awake until about now
Ok so I told Kristi I would be in tonight, then I saw the WOD. Nice way to get back into the swing of things. I real curious to see what kind of time I get on this one. Last time I did pretty well. We'll see how far off the horse I fell.
I'm feeling generous, so i think I'll share two dishes I made recently that fit into the lowcarb/zone/paleo deal
I made these amazing turkey meatballs last night. Well it was actually a collaboration with my mom.
2lb turkey sausage
3lb ground turkey
4 eggs
~1.5 cups almond meal
sauteed diced red onion, red pepper, orange pepper, garlic (Let cool before mixing with the other ingredients)
parsley, salt, pepper
couple tablespoons of romano cheese (optional if you want to be strictl)
Rolled these out and fried in olive oil. The secret is the turkey sausage, but you can get away without using it. Just season it up a bit more.
We made a ton and I plan on freezing a bunch.
This chicken dish probably has some italian name but I dont know what the hell it is other than delicious.
thinly sliced chicken breast (always make enough for at least 3-4 meals)
coconut flour (Its a great paleo alternative to grain based flours and has a nice sweet taste. This stuff is more dense than regular flour, and tends to soak up oil pretty quick too)
butter & olive oil
Bread your chicken in the coconut flour and fry up in the butter/oil combo
In another pan do your topping for the chicken
You want to sautee garlic and onion for a few mins
then add diced tomato and continue to sautee for 3 minutes or so more
then add spinach, cover for a few mins to let the spinach wilt.
I tossed some mozzarella cheese on the chicken, then the onion/tomato/spinach mixture. Topped with some romano cheese. (again the cheese isn't necessary and will make it true paleo)
"Fran" for lunch, table for 1! Coach, thanks for great strategy & getting me through it solo!
9:10 Rx'd :) (Nov 30 7:54 55/red)
Happy Monday Fun Day!
So I am pretty excited about my time, last time I used a red band and finished in 8:44, TODAY was Rxd and finished in 6:31! Thanks for the great coaching. See u guys tomorrow night :)
First Fran back on 11/30 - 8:04 Rx'd.
Today - 6:00 Flat Rx'd !!!
Thanks for the push Justin !!!
Oh boy what a WOD to come back to. November I used 75lbs and I finished with 8:28. Since then I have pretty much have been none active minus humping tile up and down the steps into the basement.
So today I used 75lbs and finished with 9:34. Still slow as hell but not to terrible compared to last time. Give me a month and I'll be back in form.
WOD: 4:00 as RX'd
Fran Rx'd 6:23
Thanks for the encouragement Nick! Gonna keep working through the mental aspect of WODs like this and just attack!
Paul, here are the blogs to show all we can manage at school. Doug, Kim and I still try to do what OTG has programmed, but most of the time we just don't have enough equipment to let everyone else do the WOD, so we modify. Think of it as double A ball and OTG is The Show. I hope you get to see some of these faces soon. We tell them everyday to get their butts over to OTG for the real deal.
http://abseconschools.blogspot.com/ until 3 days ago.
And now http://abseconcrossfit.blogspot.com/
big day for me...rx'd 10:44!
last time 35 Ibs w/ red and single band.
Making strides!!!
Great strength- Jill, Steve C., Paul, Sandy, & Caleb!
S.C.-tx for taking away my "safety".
Awesome work today in EHT!!!!!!
Love the benchmark days - so electric!!
Congrats to all the PR's and newly Rx'd crew!!
Incident - it was my pleasure...lol
Joey O - wow!! well done!!
Rx'd 3:59. Lots of room for improvement.
Thanks Nick!
Last time I did fran was at my cert last year, vowed I would never do it again.
Rx'd today 3:39
broke up last round of thrusters 3-3-3...killed me...pull-ups unbroken
Nice job wayne, you killed it, 2 min. PR
Nice job matt and lindsay and everyone else at 6, it was electric as usual
Nice to have big dawg back too!!
Did Fran for the first time on 11/30/09 and finished 6:28 Rx'D. Today went 4:45 Rx'D, pretty stoked, but lots of room for improvement for sure.
Great group at 6:30 EHT, way to push everyone!
Fran first time 11/30 75lbs and single 9:12
Today Rx's 9:30 pull ups still slowing me down.
Great numbers today from both boxes!
WOD 4:14 RX'd
I'll catch you yet Lil Joe soon to be Bigger Joe:)
Welcome back Big Dawg and Le
6 o'clock is whole again...
Thanks B for the push
and Kyle for the demo
Still got the crossfit cough
Super cool beans. In November I Rx'd at 9:56 and today I Rx'd at 5:38. Holy $%!#, I was kind of proud of myself. I was aiming to hopefully finish in the 6's but, yeah baby:) Thanks for coming to cheer us on Michelle. Great job 4:30 crew and thanks Malecki brothers for not shaking me off the pull up bar:)
Glad I was able to see you guys kill it! Kristi, amazing time girl! I'll be working very hard to help you guys represent!
7:09 65lbs blue band
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