091029 – FRAN!

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BrianB vs. ChrisT“Fran”
21-15-9 reps of:
Thrusters – 95/65lb
Pull-ups

Post time to comments.

Coaches notes: Choose a weight that will have you doing this workout in under 10 minutes, Intermediate = 65/45lb, Beginners use just a barbell, no extra band pull-ups this time. Compare to 090206 (or maybe 090902 0r 090215).

Optional Bonus = Double-Under Ladder 5-10-20-40-20-10-5 consecutive reps unbroken.

Overheard at CFR (at noon today): “I’m signed up for the evening, but can I do Fran now? I just want to get it over with!”

Picture: BrianB vs. ChrisT at 6am, both beat our old “Fran” gym record!

47 thoughts on “091029 – FRAN!”

  2. OMG this is so exciting. I sit here in the office while the 6amers warmup. The intensity is building as I type this. I may lose my voice this morning.

  3. Ok, they are all done now. All PR’s and two people it was their first time! I will let them post their respective times, totally awesome!!!!!!

  4. Ok, I have put off doing “Fran” since my level 1 over a year ago. Today, Rx’d in 3:54. I am super pumped for the sub 4. Great Job to the other this morning as well. The 6am group is awesome! I post more details on my Blog later.

  5. Would’ve liked to come into do this one, alas, it won’t happen today.
    Robin, are the skipping ropes you ordered in? I’m sooooo excited to start working on my low quality, low rep du’s.
    As well, is there going to be a Painstorm this saturday?

  6. It was my first time with Fran this morning. The nerves had been building since finishing the WOD yesterday AM. I’m pretty sure I dreamed about Fran last night, and when I had to get up to let the dog out in the middle of the night, I went back to bed thinking “Oh crap, only 6 more hours till Fran…”

    Fran as Rx’d: 4:20

    Energy in the gym was pretty awesome for 6am, and, as usual, everyone kicked ass. Angdesj had us pumped from the outset…

  7. Ok, just reading the rest of yesterday’s comments…Kat, you got hit by a bus?? WTF, are you ok??

  11. I did much better today than previously.
    I can’t remember my exact times from either this morning, or comparatively the last time.

    Fran does something screwy to you that is just not normal.

    I dare anyone to try this workout at 6:00AM, it totally different. So think about that when you look at the time board.

  14. Thanks Leya – just saw it! That’s my boy! The picture is from the Cobweb Open in Moose Jaw. I’m so proud of him! To any critics out there, Sage Burgener started lifting when she was a toddler.

    As for Fran, had 6 and 5 people this morning at 9am and 10am. Suzanne gets the prize for most improved. I’m hoping she posts her time!

  15. Great job Braxton! Great job to everyone who’s done Fran laready today…looks like some amazing times.

  16. I LOVE/HATE FRAN! It’ll will have to wait till next week though….. just got my H1N1 shot and my arm is really stiff! Is that normal to any of the nurses out there??

    That is an awesome picture of Braxton on the Affiliate site!!!

  17. Metaphorical bus, but the concern in heart warming.

    Franz, my nursing diagnosis: failure to be cool d/t being a wuss. A sore arm is normal.

  19. Franz didn’t they tell you to move it around to make it feel better? I have to agree with Kat on this. You have to do it. Besides now that you have that stuff in you, you’ll be sick for a month.

  20. I was signed up for 4:00 today, but I just couldn’t take it anymore, so I went in at noon instead to get Fran over with! : )

    New PR – 9:00 thanks to lots of encouragement from Robin and AngeDesj. Woohooo -great job to everyone else who has tackled Fran so far!! I’m sure there are a lot of great times to come!

  21. From Nurse Tara (6am-CFer):
    “On the day you receive your H1N1 vaccine, I would HIGHLY recommend this
    is a CrossFit day. The shot is given in the arm. There have been MANY
    nurses report sore arm the day after. This is most definitely from the
    vaccine. The treatement for it is – use it. If you actively use the
    arm the shot is given in, the soreness is dramatically decreased the day
    after vaccination.”

  22. Yeah I might not be able to make it either. I have been meaning organize my linnen closet and wash my hair, sooooo, yeah maybe next week, unless of course I get an unscheduled flu shot. Then naturally I will have to postpone it again.

  23. Too bad Franz won’t be able to read these helpful hints for the flu shot…since he is out buying pantyhose and feminine Napkins.

  24. Yeah I agree Angdesj…I will have to postponed as well…I was sewing without my thimble(Duh)and I have a nasty poke in my thumb.It penetrated at least 1mm…might have trouble griping the bar:(

  26. Ahem Chris: “CrossFit – where the guys are tough, and the girls are tougher!” Watch yourself now…

    And, not to worry Franz. I’ll bring some Midol for you.

  27. Thanks people I sincerely appreciate the concern and understanding from the CrossFit Regina community.

  28. Shae I seriously hope that you were making I Heart Fran shirts for the rest of us during your thimble injury … :)

    Hope to see that shirt kicking around CFR sometime around 5ish cause it’s super sweet!!!

  29. If I remember correctly, last time Fran came up, OCD Chris flat out refused to do it. Funny now since he has the new gym record he gets pretty cocky.

    IF you really want me to do it when I’m 100% so you’re not worried about your PR I can do it if it will make you happy and secure with your masculinty. BUT

    I rather wait till I’m a 100% and do Fran in Blue Bomber honouring my agreement with kat and thus giving myself a good shot at breaking my old PR.

  31. That was “Fran”tastic!!! I don’t usually post my time but I promised Ang I would. She was so excited for everyone this morning!

    Fran as Rx’d 6:15. When we did Heavy Fran in September I did the regular Fran in 8:14.

    Great job 6 am!

  34. First time rx’d (while on nights and after *ahem* getting the H1N1 flu shot): 15:02

    I’m just happy I finished it. Thanks to the ladies who coerced me into it today.

  36. As rx’d in 8.21. Not a Pr and not feeling it today but I look forward to a rematch in the near future! Great job to all ladies who did Fran at 5:45, awesome job!

  37. SAAAAAwEEEET….best part of the day…A post-Fran hug with Paul and Julie…It was hot and had some passion in it too…there was no uncomfortable silence afterwards.
    Well done everyone

  38. As Rx’d in 6:07 (previous time 6:52, so took 45 seconds off), then forgot what day of the week it was. Note to self: Don’t do Fran right before trying to coach a kids’ class, Aaron had to take over! Thanks to everyone who helped with counting and thanks Kurt for videotaping. Awesome job on all the PRs today people!

    After, my bonus was working on the butterfly kip with Shae as my teacher. Thanks bro!

  39. As rx’d 4:51. Took almost a minute off my August time for a sub 5 PR! Still feeling a tad nautious. Great job to everyone today! Such awesome energy at Lucy :)

  40. February was the first time I had ever done Fran, but back then we had to X 1.5 on the pullups. It was my second workout ever done with bands (back then it was one blue and one green) It had taken me 14:something to do it.

    So it’s kind of hard to compare my time from today. For the past several months, I have been doing 2 green bands. I decided tonight that I should graduate to lighter bands again…one green and a purple. My arms are definately feeling that!
    6:40

    Then, I REALLY tried to do the double under bonus Wod.
    5 unbroken was easy
    10 unbroken was easy
    20 unbroken was easy
    40 unbroken……FRIGGEN TOUGH!
    Attempt #1 made it to 30
    Attempt #2 made it to 33
    Attempt #3 made it 38!!! UGH
    Attempt #4 made it to 25. I was broken! So I quit. I’ll have to try it again NOT after Fran.

    Way to go everyone on all the PR’s!

  42. Thanks to all of those who coerced me into doing Fran with the 5:45 Ladies. It was my first meeting with Fran, and she is a ferocious lady. Shae thanks for letting me touch your homemade shirt for a little extra luck. I’m ready to graduate and own one of those homemade shirts now …. hint hint hint …. :)

    In Shae’s words of wisdom …. I HEART Fran!!!!

  44. I’m late to the party. Good job everyone! Second time with rx’d Fran. First go was 8:45. This time around 5:58.

  45. I’m even later than Leya. 5:06 as rx’d. Previous time was 7:27. I have more details at my Sissy Hands blog, including what I can remember about falling off the bar on my final pull-up.

  46. Fran: 8:04 as Rx’d

    Definete room for improvement considering I got up to royce at 6:50 for my last nine PLU’s and finished at 8:04. ‘spicable. Next time will be better!

  47. GUYS AS RX’D FRAN TIMES:
    3:54 – Chris T (New Gym Record!)
    4:03 – James F
    4:20 – Brian B
    5:06 – Tyler M
    5:15 – Paul P
    5:26 – Christian
    5:35 – Darcy L
    5:43 – Nolan C
    5:54 – Nick K
    7:43 – Simon G
    7:47 – Jordan H
    7:51 – Harlan B
    8:43 – Cory Z
    10:02 – Jarrett K
    10:06 – Peter G
    13:50 – Brian D
    -Jeff? Franz? Aaron?

    GIRLS AS RX’D FRAN TIMES:
    4:23 – AngDesj (New Gym Record!)
    4:51 – Kelly T
    5:58 – Leya M
    6:07 – Robin M
    6:15 – Janine D
    6:27 – Sarah G
    7:30 – Suzanne B
    7:45 – Lexi G
    8:01 – Kim F
    8:04 – Kasandra (Kat)
    8:21 – Leah M
    8:22 – Mandy G
    9:00 – Jill G
    15:02 – Julie K (way to finish!)