Warm-Up.
Banded Lat Stretch x 30-60 seconds per side
Banded Sampson Stretch x 30-60 seconds per side
Lateral Banded Walks x 30 seconds each direction
Scapular Pull-Ups x 10-15 reps

Followed by…
Three Sets:
1 Cluster* + 2-3 Thrusters
*Squat Clean straight into Thruster – this is to practice going straight into your first rep each set of the thrusters.
Rest as needed

Then…
30 seconds Assault Bike
3 Pull-Ups (or Burpees if you are saving your pull-ups)
20 seconds Assault Bike
3 Pull-Ups
10 seconds Assault Bike
3 Pull-Ups

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

Compare your results to May 18, 2018.

Rest until relatively recovered, and then…

B.
Two sets of:
Bulgarian Split Squats x 8 reps @ 3010
immediately followed by…
Dynamic Bulgarian Split Squats x 12 reps @ 10X0
Rest 60 seconds, the perform the same on the other leg; then rest 60 seconds before moving on to the rollouts
Ab Wheel Rollouts x 8 reps @ 2111
Rest 60 seconds

For the Split Squats…you’ll perform the first 8 reps holding kettlebells or dumbbells in a farmer’s carry position, then after the 8th repetition you’ll drop the weights and perform 12 more reps unloaded, trying to jump as high as possible each rep.

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Livie Kraft
Livie Kraft (@pip58301)
May 22, 2019 9:13 am

A. 4:25
B. Done with 35# KBs OUCH!

Janelle Winston
Janelle Winston (@AKwinst)
May 20, 2019 9:40 pm

Did a “slow Fran” since I’m still trying to recover from a chest cold.

4:52 – Life time PR is 4:11, so i must be getting better.
Thrusters 11/10, 8/7, 9
Pull ups 13/7, 15, 9

Pull ups went really well on this,
Probably because I was resting more.
Felt in control and not exhausted at the end and no “Fran lung”, which was the purpose for going slower.

B. Did this though not as written. I had to break up the dynamic BSS because ?.

Chris Pugliese
Chris Pugliese (@cpugliese0902)
May 21, 2019 4:15 am

I’m pretty sure I have the same cold as you.i had the burning throat last Tuesday and then it turned into a snotfest. I’m on the backside now. Get well.

Janelle Winston
Janelle Winston (@AKwinst)
May 21, 2019 10:35 am
Reply to  Chris Pugliese

It’s a nasty one. Sorry that you got it too! Here’s hoping it’s the last cold for a while 🙂

Bobby Lawrence
Bobby Lawrence
May 20, 2019 6:00 pm

A. 2:17
B. 35# all rest done.

Janelle Winston
Janelle Winston (@AKwinst)
May 20, 2019 9:40 pm
Reply to  Bobby Lawrence

So fast! Awesome!

Chris Pugliese
Chris Pugliese (@cpugliese0902)
May 21, 2019 4:16 am
Reply to  Bobby Lawrence

You crushed that. Great job.

TheLonghorn
TheLonghorn (@tlh_invictus)
May 20, 2019 4:28 pm

A. Very reluctantly done – 3:59. Broke 15 thrusters as 8/7, all else done UB with lengthy rests. Rd of 21 done at 1:15… recovery isn’t what it used to be.

B. Done w/ 24kg KBs

Janelle Winston
Janelle Winston (@AKwinst)
May 20, 2019 9:40 pm
Reply to  TheLonghorn

Me too! I saw the wo and was like ?

Chris Pugliese
Chris Pugliese (@cpugliese0902)
May 21, 2019 4:17 am
Reply to  TheLonghorn

Sub 4:00 is awesome.

JT
JT (@drcoopenstein)
May 20, 2019 4:24 pm

Murph practice left my back a little sore for Fran.
A. Back squats: 3×265/1×305/3×275/1×315/3×285/1×335
B. Front rack barbell lunge 2×14 #145
C. 6×3 snatch grip push press
6×3 muscle snatch
D. Every 5min (25min)
30 air squats
20 cal row
7 power snatch #135
3:40/3:40/3:45/3:46/3:27

Greg Osborn
Greg Osborn (@go5586)
May 20, 2019 3:01 pm

6:10 – :35 second PR.
11/10 – 8/7 – 9 -3s on all pull-ups
That hurt – thrusters are not a strength. Focused on going slow and breathing.

Chris Pugliese
Chris Pugliese (@cpugliese0902)
May 21, 2019 4:17 am
Reply to  Greg Osborn

Congrats on the PR

Candy Olkey
Candy Olkey (@clolkey)
May 20, 2019 12:04 pm

May 16 WOD
A. Strict Press (based off 87#)
60# x 5, 65×4, 70×3, 75×2, 80×1, 65×8, 65×8 (all felt GREAT..the last set got tough)
B. 3 Sets
60s AB – 14.5 / 13.7 / 9.5
rest 15s
60s Push Ups – 33 / 30 / 28
rest 15s
60s Rowing – 14 / 13 / 14
rest 90s
***Really wanted 100+ reps on the push ups…but they got tough FAST!
C. 3 Rounds Alt 20/10 work/rest
Top of Pull Up Hold chin over bar
Bottom Ring Dip Hold (only got 10s on 3rd set)

Chris Pugliese
Chris Pugliese (@cpugliese0902)
May 21, 2019 4:18 am
Reply to  Candy Olkey

I liked that workout a lot. Simple and didn’t kill me. Nice job.

Candy Olkey
Candy Olkey (@clolkey)
May 24, 2019 11:43 am
Reply to  Chris Pugliese

I enjoyed it also! Felt like I got a GREAT workout without killing myself!

Hans Jungck
Hans Jungck (@jungckh)
May 20, 2019 11:49 am

Well, as usual when I do Fran I spent about 8 minutes pacing around the gym trying to gather up the courage to ride the inevitable pain train…but…
A) 3:49 – Rx. This is an :11 PR for me so I’m pretty happy about that. All unbroken except 10/5 on the middle round of thrusters. That cost me some time. Pull ups came together really well.
B) legs were totally smoked. Did it with 35lb DBs.

Janelle Winston
Janelle Winston (@AKwinst)
May 20, 2019 9:42 pm
Reply to  Hans Jungck

So good, I was procrastinating like crazy, not wanting to start. ? so fast! Great job??

Chris Pugliese
Chris Pugliese (@cpugliese0902)
May 21, 2019 4:18 am
Reply to  Hans Jungck

Congrats on the PR.

NicholeKribs
NicholeKribs (@nicholekribs)
May 20, 2019 9:46 am

A. 3:25 – pleased as I wanted a sub 4! Not a PR but I am feeling better with pull-up volume!
B. This was death lol! 25 lbs KB and then just held on for dear life during the dynamic split squats

Candy Olkey
Candy Olkey (@clolkey)
May 20, 2019 11:59 am
Reply to  NicholeKribs

Smokin FAST Nichole! Great work!

Massimo
Massimo
May 20, 2019 9:28 am

Fran 3.20

Mike Slagle
Mike Slagle (@mike_slagle)
May 20, 2019 9:04 am

A. Rx 5:56
This is an 18 second PR. Thrusters were all UB. Pull-ups were a mess today. There are a lot of seconds to save there esp in the round of 15. I’ve made good progress but I’m always hoping to see more too!
B. Rx with 88 lb
8 tempo strict t2b instead of rollouts.

Joseph Butler
Joseph Butler (@jbutlerdc)
May 20, 2019 9:35 am
Reply to  Mike Slagle

Looks like we both finally got below 6 min. Nice job!

James Pierce-Dalton
James Pierce-Dalton (@Jameseddalton)
May 20, 2019 11:29 am
Reply to  Mike Slagle

PR and improvements identified, double win!

Hans Jungck
Hans Jungck (@jungckh)
May 20, 2019 11:50 am
Reply to  Mike Slagle

Congrats on the PR!

Candy Olkey
Candy Olkey (@clolkey)
May 20, 2019 11:51 am
Reply to  Mike Slagle

Congrats on the PR Mike!! GREAT work on B also!

Janelle Winston
Janelle Winston (@AKwinst)
May 20, 2019 9:43 pm
Reply to  Mike Slagle

A PR is a PR! Great job!

Chris Pugliese
Chris Pugliese (@cpugliese0902)
May 21, 2019 4:19 am
Reply to  Mike Slagle

Awesome PR!

Tyler Durham
Tyler Durham (@tdurham)
May 20, 2019 8:14 am

4:18 Rx Last time about 18-24 months ago was 3:40 so not great. The last time I remember lungs and legs burning so I tried to do things a little different. This time little leg and lung burn but grip failed me. Thrusters – broken only the 15 but went slowly and took full breaths at the top I think this was too slow. Pull ups – 15/6, 10/5, 5/4 was having a hell of a time hanging onto the bar I’m tall and long so Fran will alway be bad but I think I should move quicker on the… Read more »

Candy Olkey
Candy Olkey (@clolkey)
May 20, 2019 11:58 am
Reply to  Tyler Durham

Not great? What…you killed it dude! Looking at all the comments it seems you are not alone with the pull up struggle. Be proud cuz we are all proud of you Tyler!

Chris Pugliese
Chris Pugliese (@cpugliese0902)
May 21, 2019 4:20 am
Reply to  Tyler Durham

Thrusters are never too slow.

Raphael Andrade
Raphael Andrade (@RaphaelA)
May 20, 2019 4:59 am

New cycle in my crossfit life. I’m going to focus on my weakness and movements I don’t like and avoid. And, of course, gonna keep doing the performance workouts.
Also started a new diet to gain muscle mass. My goal is to reach 80kg again – currently on 75kg, with 8,5% body fat.

A) Weightlifiting session. Did snatches+hip snatches, power clean and jerk, back squats, bench press and romanian deadlifts

B) EMOM 8′
1′ – 15 wallballs
2′ – 15 box jumps

C) Rowing
3 rounds
3’30” @ 32 s/m
1’30” @ 22 s/m
Total: 3300 m / 195 cal

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Admin
Michele Vieux (@michele)
May 20, 2019 5:34 am

What is different in the way you are eating to gain the mass? Just curious.

Raphael Andrade
Raphael Andrade (@RaphaelA)
May 20, 2019 6:15 am
Reply to  Michele Vieux

Hi Michele. I became a vegetarian recently to control my cholesterol levels and the side effects of the medicine I take everyday, which let to the rabdo I was diagnosed a few months ago.
I’m eating more carbs (brown rice, sweet potatoes), 8 eggs a day, a lot of vegetables, all kinds of fruits, natural and frozen, nuts and cheese. I’m drinking a lot of coconut water too and trying to avoid protein powder.

jeong jinseong
jeong jinseong (@elements)
May 20, 2019 4:26 am

a 5:41

b.8k kettlebells ab wheels scale

Chris Pugliese
Chris Pugliese (@cpugliese0902)
May 20, 2019 4:08 am

Good morning everybody…

A. Fran 4:42 Rx; :09 PR. knee felt good so did it Rx. went UB/10,5/UB thrusters; UB, 8/3/2/2, 3/3/2/1 pullups. usually thrusters are the problem. today it was pull-ups.
B. done with 50# dbells
subbed 15 ghd situps for rollout.

Joseph Butler
Joseph Butler (@jbutlerdc)
May 20, 2019 4:49 am
Reply to  Chris Pugliese

Nice PR as well!

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Admin
Michele Vieux (@michele)
May 20, 2019 5:34 am
Reply to  Chris Pugliese

9 seconds off of Fran is like a minute of of your mile time! Great job!

Chris Pugliese
Chris Pugliese (@cpugliese0902)
May 20, 2019 5:42 am
Reply to  Michele Vieux

Thanks. I wasn’t unhappy about this. I was over 5 minutes the last time I did this.

Joey Maltais
Joey Maltais (@MightyMalt)
May 20, 2019 6:16 am
Reply to  Chris Pugliese

Congrats on your PR! Amazing work as always

Chris Pugliese
Chris Pugliese (@cpugliese0902)
May 20, 2019 6:27 am
Reply to  Joey Maltais

Thanks Joey

Raphael Andrade
Raphael Andrade (@RaphaelA)
May 20, 2019 6:52 am
Reply to  Chris Pugliese

Congrats on the PR Chris!

Mike Slagle
Mike Slagle (@mike_slagle)
May 20, 2019 9:07 am
Reply to  Chris Pugliese

Great work chris! Congratulations on the PR!!

Candy Olkey
Candy Olkey (@clolkey)
May 20, 2019 11:52 am
Reply to  Chris Pugliese

Congrats on the PR Chris!

Joseph Butler
Joseph Butler (@jbutlerdc)
May 20, 2019 2:54 am

A. Fran
5:20
This is a solid PR by a min for me. Have to dig a bit harder to look for last time. But pretty sure I have never been below 6min. Used a more aggressive plan for the start and it seemed to have paid off.
B. Paid for A. Rowed bit to try to recover.

James Pierce-Dalton
James Pierce-Dalton (@Jameseddalton)
May 20, 2019 3:20 am
Reply to  Joseph Butler

Amazing performance dude!

Chris Pugliese
Chris Pugliese (@cpugliese0902)
May 20, 2019 4:08 am
Reply to  Joseph Butler

Nice PR! Congrats

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Michele Vieux (@michele)
May 20, 2019 5:35 am
Reply to  Joseph Butler

Wow! That’s huge!! Nice work, buddy!

Joseph Butler
Joseph Butler (@jbutlerdc)
May 20, 2019 9:37 am
Reply to  Michele Vieux

Thanks! I did a double look when I finished.. ?

Joey
Joey (@MightyMalt)
May 20, 2019 6:06 am
Reply to  Joseph Butler

Amazing progress J

Joseph Butler
Joseph Butler (@jbutlerdc)
May 20, 2019 9:37 am
Reply to  Joey

Thanks! Pop in more .. every time you do I have a great day!

Mike Slagle
Mike Slagle (@mike_slagle)
May 20, 2019 9:07 am
Reply to  Joseph Butler

Crushed it Joseph! Way to go!

Candy Olkey
Candy Olkey (@clolkey)
May 20, 2019 11:53 am
Reply to  Joseph Butler

Congrats on the PR JB!

James Pierce-Dalton
James Pierce-Dalton (@Jameseddalton)
May 20, 2019 1:15 am

Hi guys, taking today as a rest day after the pairs competition I did with my friend over the weekend. I thought I’d do a write up. The venue was awesome, in the middle of an indoor athletics track, put on by the same company that did the UK sanctional strength in depth. There were 152 male pairs, including Elliot Simmonds who won the UK open, and several other guys who looked like they wouldn’t be out of place at what was regionals! Event 1 – both find a max hang clean in 4 mins. I went in with a… Read more »

Raphael Andrade
Raphael Andrade (@RaphaelA)
May 20, 2019 4:49 am

The way you described made the whole event looks great. The workouts were pretty cool and had a bit of everything we do everyday

James Pierce-Dalton
James Pierce-Dalton (@Jameseddalton)
May 20, 2019 2:02 pm

Thanks dude, workouts were fun and event was super well run

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Admin
Michele Vieux (@michele)
May 20, 2019 5:35 am

Can you send me a picture of you and your partner? And then can I use this as one of our Thursday athlete profile blog posts?

James Pierce-Dalton
James Pierce-Dalton (@Jameseddalton)
May 20, 2019 11:30 am
Reply to  Michele Vieux

Edited the doc link you sent me ?

Joey Maltais
Joey Maltais (@MightyMalt)
May 20, 2019 6:16 am

Very cool. Great experience. Way to go James, you guys killed it! Keep training hard brother

James Pierce-Dalton
James Pierce-Dalton (@Jameseddalton)
May 20, 2019 2:03 pm
Reply to  Joey Maltais

Thanks dude, we’ve come a long way since struggling to strict press 95lbs back in the day!

Mike Slagle
Mike Slagle (@mike_slagle)
May 20, 2019 9:12 am

James! Great work brother. That’s sounds like a super fun comp and you guys did great. Way to go for it. It’s fun the read the report. Enjoy the rest and recovery!

James Pierce-Dalton
James Pierce-Dalton (@Jameseddalton)
May 20, 2019 11:53 am
Reply to  Mike Slagle

Thanks dude. Seem to have avoided the doms somehow, bit excited to get back after it

Candy Olkey
Candy Olkey (@clolkey)
May 20, 2019 11:56 am

Are you a sports commentator on the side? You described this play by play and it’s AMAZING! I want to send this to Michael Kay! Sounds like you guys had a great time and you definitely went out there to represent…sooooo PROUD of you James!

James Pierce-Dalton
James Pierce-Dalton (@Jameseddalton)
May 20, 2019 2:04 pm
Reply to  Candy Olkey

Haha I am not, could be a good backup career. Thanks so much ?