A.
“Fran”
Rounds of 21, 15, and 9 reps of:
95/65 lbs Thrusters
Pull-Ups

Compare your results to January 29, 2018.

Rest until relatively recovered, and then…

B.
Two sets of:
Bulgarian Split Squats x 20 reps each leg @ 1010
Rest 60 seconds after each leg
Single-Arm Dumbbell Row x 8 reps @ 2110
Rest 60 seconds after each arm

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Bjorn Brickell
Bjorn Brickell
June 3, 2018 9:09 pm

Put this off so I would be well rested, then I got sick so now it’s been about a week since I last went to the gym. Was really nervous about doing Fran again, one of the first crossfit Wods I ever did, always makes me anxious. Spent a lot of time warming up/priming the pump etc Did it Rx’d in 4:48 was quite happy but was hoping for more around 4 mins. PB is 4:15 about 5 years ago. Had both knees, lower back and right shoulder injured and recovered since then… so can’t really complain. Had to break… Read more »

Nathan
Nathan
May 21, 2018 8:15 am

Okay, finally did this one.
A. 4:06 (added about :35 since last October when I did Fran last) this sucked. Had to break up pullups on rounds of 15 and 9. That too much more out of me than I expected. Maybe I should not have had eggs and bacon before working out this morning
B. BSS – at 75lb barbell and had to break several times before 20, so round 2 I went down to 65
DB Rows: 75, 85

No accessory work today. I’m going to limp to work now.

Ryan Bliss
Ryan Bliss
May 18, 2018 7:01 pm

Watching event 1 in the stands for some time before I realized I was sitting next to Sheila Barden. That was pretty cool.comment image

Candy Olkey
Candy Olkey
May 19, 2018 6:58 am
Reply to  Ryan Bliss

Very cool….sooo jelous. ..have the time of your life!

Ryan Bliss
Ryan Bliss
May 19, 2018 7:21 am
Reply to  Candy Olkey

Will do. Thanks, Candy. Now if only I had an extra $1000 to spend here.

Janelle Hudgin Winston
Janelle Hudgin Winston
May 18, 2018 6:22 pm

Needed a lower key day so ran 3 miles in 23:52.
Then 3 rnft
10 push ups
15 sit ups
30 sec nose to wall hs hold.

Candy Olkey
Candy Olkey
May 19, 2018 7:01 am

Nice 3 mile time…was that outside or treadmill?

Janelle Hudgin Winston
Janelle Hudgin Winston
May 20, 2018 11:36 pm
Reply to  Candy Olkey

Outside. It’s finally nice enough! Yeah! It’s only the end of MAY! It’s been a cold and crappy spring here in AK.

Angelo Pusateri
Angelo Pusateri
May 18, 2018 5:59 pm

10 sets black banded box squats 225lbx3 1 min rest
Fran 5.35.

Michael Fontana, 40, 183
Michael Fontana, 40, 183
May 18, 2018 4:56 pm

New PR for Fran
A. 3:18 Rx’d
B. that hurt after 95 on the bar, 55 lbs. DB. Ready for the weekend.

Joey Maltais
Joey Maltais
May 18, 2018 6:14 pm

Amazing PR nice work

Candy Olkey
Candy Olkey
May 19, 2018 7:00 am

Congrats on the PR Michael!

Candy Olkey
Candy Olkey
May 18, 2018 4:42 pm

Day behind A. DL – based off 225# + 165×5, 175×5, 185×3, 195×2, 185×5, 175×6 ***these felt very easy…really focused on using the legs and glutes. Wish I had gone a bit heavier. B. 4 rounds (sorta) for time – 13:17 RX My brain stopped working at the end of the second round and I thought it was only 3 rounds…so I finished up 3 rounds at 9:53…but 3 min later I realized I’m an idiot and was supposed to do 4 rounds…so I completed the 4th round in 3:22. C. 2 sets 15 weighted hanging hamstring curls 20 full… Read more »

Joey Maltais
Joey Maltais
May 18, 2018 6:16 pm
Reply to  Candy Olkey

Solid day Candy

Jay Pennypacker (M/55)
Jay Pennypacker (M/55)
May 18, 2018 3:20 pm

Yesterday’s:
290/310/330/350/330X5/310X6/off of 415 max

B. Substituted six power snatches 95#
17:10

Dustin C.
Dustin C.
May 18, 2018 12:46 pm

12:08 on yesterday’s
400m run
12 dB alt snatch #50
12 t2b

Candy Olkey
Candy Olkey
May 18, 2018 4:34 pm
Reply to  Dustin C.

Seriously…12:08….killed it Dustin!

Joey Maltais
Joey Maltais
May 18, 2018 6:13 pm
Reply to  Dustin C.

You crushed that awesome man

Luke Tipton
Luke Tipton
May 18, 2018 12:08 pm

Anika:
A. 5:59 – I don’t recall if I’ve ever done Fran before, but I’m a little disappointed in myself. I wanted to do better. The thrusters were ok, I only broke the set of 15 10/5, but I just couldn’t string many pull-ups together. I’ve got to work on that more. I also stood there breathing way too much!
B. Done with 25# DBs.

Dustin C.
Dustin C.
May 18, 2018 12:47 pm
Reply to  Luke Tipton

Good work! Keep moving forward a lot of positives in that 5:59!

Candy Olkey
Candy Olkey
May 18, 2018 4:33 pm
Reply to  Luke Tipton

Great first time Fran time Anika! You will see a nice PR the next time because you recognize what slowed you down and you will progress!

Joey Maltais
Joey Maltais
May 18, 2018 6:13 pm
Reply to  Luke Tipton

Great work! 5:59 is amazing for a first time

Michael Fontana, 40, 183
Michael Fontana, 40, 183
May 18, 2018 7:55 pm
Reply to  Luke Tipton

Nice work both of you. Fran for the first time is a killer, you don’t realize how hard you are working until you get to the round of 15.

Steven
Steven
May 18, 2018 9:33 am

Yesterday’s workout

A. Deadlift OT3M based of 180kg 1RM
5x125kg
5x135kg
3x145kg
2x155kg
5x145kg
6x135kg

B. 4rounds of 400m run, 12 alt. db snatches @25kg, 12 t2b
As Rx: 12:41

Accessory
EMOM 10min alternating between:
30sec Max Cal AB
5 SHSPU

Have a great weekend everyone!

Candy Olkey
Candy Olkey
May 18, 2018 4:30 pm
Reply to  Steven

Great time on that B Steven!

Joey Maltais
Joey Maltais
May 18, 2018 6:11 pm
Reply to  Steven

Awesome numbers all around! Love your C

jorge gonzalez
jorge gonzalez
May 18, 2018 8:24 am

A) Not for time: two rounds of two reps of paused front squats – 2 rounds of 2 reps 85 kgs – 2 rounds of 2 reps 92.5 kgs – 2 rounds of 2 reps 97.5 kgs I incorporated the idea of the pausing, holding a second at full bottom; i’d say i was feeling pretty good on these but the sets of 92.5 were a bit difficult today; not sure why because the 97.5 felt very very good ¯_(ツ)_/¯ B) 3 rounds of: – 500 mts row – 400 mts run 3 minutes rest between rounds Times: 4’52”, 5’00”,… Read more »

Candy Olkey
Candy Olkey
May 18, 2018 4:30 pm
Reply to  jorge gonzalez

Great job Jorge…glad to see the t2b coming together nicely!

Joey Maltais
Joey Maltais
May 18, 2018 6:10 pm
Reply to  jorge gonzalez

Solid work Jorge!!

Joe
Joe
May 18, 2018 7:59 am

Been in and out this week. Back spasms from a run last Sunday had had me in the gym on machines playing it safe.
Did todays B and instead of fran a tabata assault bike. 87 cals, disappointed but also very happy am even working out so not to bad.

Big Love

Candy Olkey
Candy Olkey
May 18, 2018 4:27 pm
Reply to  Joe

There is no disappointment here Joe…you showed up and put in the work…be proud!

Andy Hintz
Andy Hintz
May 18, 2018 6:12 am

A: Didn’t do in Jan. – 7:44 , now have somewhere to work from 🙂
B: #25 and #55

Mike Slagle
Mike Slagle
May 18, 2018 7:50 am
Reply to  Andy Hintz

Good work Andy. Thanks for posting!

Candy Olkey
Candy Olkey
May 18, 2018 4:26 pm
Reply to  Andy Hintz

Great job Andy! Are you new to our amazing community….welcome…will enjoy reading your posts daily!

Michael Fontana, 40, 183
Michael Fontana, 40, 183
May 18, 2018 7:56 pm
Reply to  Andy Hintz

Nice work. You will make improvements easily now that you know how to attack it.

Mani Sadegh
Mani Sadegh
May 18, 2018 4:53 am

Yesterday’s

A. Done based off of 165kg 1RM
B. 15:12 with 16kg DB and k2e

Enjoyed these “low rep” deadlift especially after the volume we had these past couple of weeks ?

Philippe Barraud
Philippe Barraud
May 18, 2018 4:23 am

A 4:51 vs 5:05 last time. Happy with the result given my allergies
B done with 25# and 105 (9 rep)

Michael Fontana, 40, 183
Michael Fontana, 40, 183
May 18, 2018 7:57 pm

Nice improvement. It will keep dropping.

Joey Maltais
Joey Maltais
May 18, 2018 3:58 am

A. Rx 6:02 Time from Jan was 4:53. Didn’t have the juice this morning the thrusters felt heavy and had to break sets 2 and 3 and rests were longer. Last time I did it in the evening and was at the beginning of the week. Just glad I got through it B. BSS 35#. Started first set with 40# and switched mid set. Probably shouldve gone with 30# as I took some extra rest between some of the reps DB row 50-55# C. AB rev tabata: 38 Didnt have much left for C but had to give it a… Read more »

James Dalton
James Dalton
May 18, 2018 7:41 am
Reply to  Joey Maltais

Well done for surviving A, and don’t know how you even moved the AB for a C! Amazing work.

jorge gonzalez
jorge gonzalez
May 18, 2018 8:26 am
Reply to  Joey Maltais

everyday has its own victories man, I for sure wouldn’t have ridden the devil’s tricycle after Fran; good job dude

Candy Olkey
Candy Olkey
May 18, 2018 4:24 pm
Reply to  Joey Maltais

Nice work pushing through Joey! Your body absolutely was expecting a rest day…routine plays a huge role in this lifestyle!

Michael Fontana, 40, 183
Michael Fontana, 40, 183
May 18, 2018 7:56 pm
Reply to  Joey Maltais

Yep, if you are not feeling the thrusters then Fran is just murder. way to push through.

Joey Maltais
Joey Maltais
May 19, 2018 11:05 am

Thank you!

James Dalton
James Dalton
May 18, 2018 3:08 am

A. 5.42

1 min PR over my time in October. Made time up on the 15s and 9s. Thrusters felt so much stronger.

B. Done, with single arm landmine rows. Glute burn on BSS was baaaad.

Wes in Denver
Wes in Denver
May 18, 2018 4:43 am
Reply to  James Dalton

Solid PR!

James Dalton
James Dalton
May 18, 2018 6:08 am
Reply to  Wes in Denver

Thanks Wes, the community on here has to be a big driver of all these gains!

Mike Slagle
Mike Slagle
May 18, 2018 5:23 am
Reply to  James Dalton

Huge improvement James! Great work.

James Dalton
James Dalton
May 18, 2018 6:07 am
Reply to  Mike Slagle

Thanks Mike, still paying the price for it 7 hours later…enjoy it!

jorge gonzalez
jorge gonzalez
May 18, 2018 10:53 am
Reply to  James Dalton

1 min in Fran is huge!

James Dalton
James Dalton
May 18, 2018 11:08 am
Reply to  jorge gonzalez

Thanks Jorge, i was surprised when i looked down at the clock! I guess all the squatting and pressing we’ve been doing has paid off. Great to see you smash the rower today.

Candy Olkey
Candy Olkey
May 18, 2018 4:21 pm
Reply to  James Dalton

PR star James!

Joey Maltais
Joey Maltais
May 18, 2018 6:07 pm
Reply to  James Dalton

Congrats on your PR James thats amazing

Shaun Gross
Shaun Gross
May 18, 2018 1:18 am

To be honest I didn’t feel mentally ‘ready’ to hit Fran tonight so I’m skipping it and making up last night’s work instead (Thursday is my typical rest day). Deadlifts 160kg x 5, 170kg x 5, 180kg x 3, 190kg x 2, 180kg x 5, 170kg x 6 These started off feeling crap but felt better on the last rounds. All beltless alternating grip (I changed which hand was supinated/probates each round) Lower back and hamstrings got lit up. B. I used a 22.5kg dumbbell (50 pounds). 13:26. All UB unbroken and easy, t2b UB, 7/singles, 6/singles, 4/singles. Runs were… Read more »

Mike Slagle
Mike Slagle
May 18, 2018 5:26 am
Reply to  Shaun Gross

Strong and fast!