"Heavy Fran"

 
15 - 12 - 9 Reps For Time:

Thrusters (135)(95)
Pull-Ups (35)(Dead Hang)

Scale: "Fran" 21-15-9 (lighter load)
Scale (A): 15 - 9 - 6 (lighter load)
Warm Down: Sprints every 30 seconds (5 minutes)

Post results to comments.

Happy Birthday Andi !!

Comments

[mario & chrissy]

Hey Andi, Happy Birthday! 29 again? hehe!

[Silverback & S.O.S.]

Happy B-Day Andi!

[Cindy]

16:58 "Fran" (45, green band)

Those sprints took everything out of me... As if the workout itself hadn't already!!!

[C-note]

Happy Birthday, Andi!

Active rest yesterday(isolation and cardio), pure rest today and looking forward to being back in the box tomorrow.

[Teach]

Happy bday Andi!

Alternate WOD (too much shoulder pain, don't want to risk anything!)
4 rounds
30 air squats
15 GHD situps
15 back extensions
200m run

don't know my time because I actually tried Fran, but after 4 thrusters I thought my shoulders were going to rip apart.

Cool down
40yd sprints every 30 sec for 5 minutes

It was FANTASTIC working out with the 5:30am crew!! I didn't think I had it in me to wake up that early, but I do feel a sense of accomplishment in actually doing it! I've been telling Grace I was going to workout early for a year or so :)

[BB2]

Beth, It's good to have you at the early WODs you are definitely a Pacemaker!

[BB1]

Heavy Fran: 15:59 RX
Pretty happy with my thrusters. Pull-ups were SLOOOWW.
Sprints are lots o fun. My knees were buckling toward the end of each one.

[BB1]

Good to have ya there this morning Beth.

Happy Birfday Andi!

[BB2]

20.20

135# Thrusters\Mutant-makers 18# Pullups

Mutant Makers = Squat clean to overhead press
Thruster = Front squat to overhead press

My frst 7 thrusters were consecutive. That is a PR @135#. The rest were "mutant-makers" for the most part. Still have issues with heavy weight overhead. Trying hard to get full extension but my tight shoulders get in the way.

Injured my hipflexor\groin during sprint number 9. Bummer. Hopefully my time away for the games will allow it to heal quickly.

[Billdozer]

14:10(135#, deadhangs, kips) Very frustrating day for me, the thrusters felt good, and I went to do the pull-ups and just couldn't find a rhythym with the weighted pull-ups. I got about 8 in at 35# before I decided to call it quits. I need to practice those.

[t o double d]

13:58 RX heavy fran. I am moderately happy with my time and performance. Pull-ups were tough. I may go back later today and do a regular fran.

Great to have Silverback working out with the Thundercats.

(here's my attempt): The Silverback: M&M's don't melt in his hand NOR his mouth.

[Jim]

Dozer. Why didn't you scale? Dropping the weight to 18# would have provided the "practice" you need.

No shame in reducing weight to achieve full ROM and practice movements.

Remember guys when the weight gets heavy for you the times are going to get longer. Sometimes that's a good thing.

[Stacy]

Don't feel bad, Billy, last time we did 115# heavy Fran. Improvements are FTW.

[Billdozer]

Jim, looking back I should have, I went down to 26# for a couple of reps and I think frustration set in, I should have just kept on going with the 26# or gone down to 18 like you said. Hindsight is 20/20.

[Anthony]

"Fran" (95#), 22:plus, I was able to do a modified (bad form) kip almost half way through the workout and then had to switch to the green band. I am finally weaning my self off the green band.

[G]

Andi, you now officially belong in my master's league :)

HAPPY BIRTHDAY GIRL !!!

[G]

Billdozer, as you got frustrated every attempt became futile as I saw the kips became a struggle towards the end. You definitely gained from getting a few pull-ups with weight. So, please don't discount those from your work today. You rocked the sprints BillyCat and when you and T-O-dble-D were tied your rockin' spiky hair got you the finish!

[Jim]

Stacy has a good point. Progress is evident. Keep up the hard work and minimize the "in-wod" frustration. It usually just slows you down.

Sounds like the Thundercats were trying out for the olympics if it came down to Dozer's hair for the win!!!

I want documented 100m sprint times soon. We need to see who is the fastest "cat" in the box!

[Billdozer]

I'll be back again tomorrow to better myself, I'm ready for some 100m sprints. I guess I should focus on the positive and stay focused during the WOD.

[Silverback]

15:29 (RX).

Nothing easy about today's WOD. Todd, way to rock!

[Michele]

12:40 (55#/2"band)
Wow...my form for those thrusters is improving. Thanks G! Happy BDay Andi!

[Billdozer]

To my Law Enforcement Thundercats,

I just busted some kids trying to steal $5,000 worth of merchandise today and it was invigorating, can I schedule a ride-along?

I was hoping they'd run cause there was no way they would outrun me thanks to my ACF training.

[Jim]

http://media.crossfit.com/cf-video/CrossFit_AmundsonHeavyFran.wmv

Easy?
This looks too easy. 45# pullups BTW.

[Victor]

7:40 "Fran" 45# barbell, 18-11-7 (green band with toe-jumping pullups)

2nd WOD so far. This stuff is hard!

[Jen]

Scaled Fran: 8:23 40#, 2"band

Happy Bday Andi! hope to meet you one of these days!

[Sarah N.]

14:14 Fran (65#, jumping negatives)

Thrusters were fine...but OH the pullups...one at a time, the WHOLE time...I tried to do deadhang but my body wasn't having it...I slightly jumped off but made sure to come down slow and not flop down...Grace offered me the green band but I said nope! I knew if I did, it wouldn't do me any good, except with time, so I am glad I declined or it wouldn't have been very difficult for me...and in hindsight it was a good decision because when I did Fran in April, I used the green band,65# and my time was 9:18...so this is the step I needed to really try and get those kipps soon

Great job Thundercats! Everyone gave it their all today!! Great job Malou!!

[famela]

11:57 Fran(65#,ring rows).. Great to see everyone this morning..Go thundercats!!!!Good job Malou for not giving up..

[007]

WOD 1
6 Rounds
400m run
1:00 walk/rest
1:00 max pushup
1:00 max situp

WOD 2
Heavier Fran
15-12-9
Thrusters (115)
Weighted Pullups (35)

Warm Down
5 minutes
40m sprint every 30 seconds

[bryan g.]

15:53 heavy fran (100#, 18# PU)

had some issues with fully extending on the presses, my new least favorite exercise.

[Katie]

Scale Fran 21-15-9
11:43 (55#, 2"band)

I was really excited on my thrusters, finally some good form. As for my pull-ups, I didn't use a box so I guess that's a small improvement! Thanks JB for helping not touch the box. There's no turning back now! And those sprints...ARG...I felt my dinner sitting in my throat!

Great job 7:00 group.

Happy Birthday Andi! Hope you meet you soon!

[Jolecelle]

My 1st FRAN and I forgot my time. 17 something sounds familiar...#65, slow motion kips :).

Glad to be back in the box. Great job 5pm!

[paula]

8:09 (Fran: 40#, ring rows)

Almost collapsed in the last minutes of the sprints...but felt really good after...thanks Coach G!!!

Happy Birthday Andi!!

[Heather]

Fran 21-15-9 13:34 (45, green band)

Jolecelle, I think you were in the 12 to 13 minute range not 17 because I'm pretty sure you finished before me.

[Hernan]

Fran 10:05 (65#, black band)

[christine]

Fran 11:25 (55#, White Band)

[Admiral Skywalker (Nate)]

Heavy Fran 15:57 (110,18)

Quads are already protesting any and all movement, it's gonna be a bad couple days....

Good work everyone at 6 and 7!!!

Way to go heavy G.

[Admiral Skywalker (Nate)]

Correction, the thrusters were 115.. I forgot I went up after some grip width experimenting

[G]

Nate - I like your new CrossFit Hat !!! You should also get the new CrossFit MMA-style shorts that Jim bought. That would finish the look especially since you have a collection of CrossFit shirts :) Nice!

Jolecelle - glad to have you back, too many vacations! But you showed up today like you weren't absent. Your time was 12:59 on FRAN-rx Keep working hard on those kips.

Great energy at the box all day!

Steven - way to push all the way to the end.

[G]

14:19 Heavy Fran rx @ 95# and deadhang pull-ups (15-12-9).

Thrusters felt good today, however, the struggle happened on the last couple reps on each round.

I can confidently say that CrossFit works! Strength on dead hang pull-ups at full ROM has exponentially gone up due to cummulative WODs (especially attributed to kips and C2B kips). So, getting the chin over the bar on all your counted reps will pay off later.

[G]

Almost forgot.....

Welcome Nicole!

[chris]

13:34 95#, 15 kipping in 1st round then green band the rest of the way.

Thundercats showed alot of heart...way push through at the end Malou. Thanks for pushing me Coach G. Thanks for the explanation of the kipping pu the other day JB...it helped, but I gotta keep working, and thanks to Scott for keeping going in the sprints (eventhough you didn't know you did).

Oh yea, waiting for the first heat to finish sucked, knowing I'd soon experience that same pain.

[Anthony]

Good job Dozer on busting those kids. $5000.00 is a felony amount.

[Josh]

14:48 (95, kips & green band)

first day back in 3 weeks, im dying!!!
i started my last set of pullups on the band but after 4 reps i switched back to kips. And the sprints kicked my ass, but good job 6o'clockers. it feels good (hurts) to be back.

[chuckcrisefi]

Sa:n fran 8:04 (70)

[G]

Chuck- LOL!
Hey, your form has really improved! Keep working hard!

[richard]

8:19 Fran (75) w green band

[Chris C.]

Scale Fran
21-15-9
12:12 (55#)White Band

Back from Food poisoning, but I'm taking it easy. Great job 5 pm.