Fran-tic

My personal computer is getting some much needed help, so posting of the WODs will be done in the mornings for the time being.
What a crazy week it’s been. It feels like we’ve been putting everyone through Fran this week. Saturday morning we ran a bunch of people through it. Then the Elements classes were all over it the past two days. So if you’ve already done it this week, we’ll come up with something else for you. If, somehow, you’ve missed out on Fran, then it’s a must that you come in.
Yesterday was a fun day because every group got a different workout. If you were here last night for Coach P’s class you got treated to a special slice of hell.
I went to see Blade Runner with Court last night at the Ziegfeld. I highly recommend it and it’s only going to be there for another day. So after you’ve done Fran try to go catch Blade Runner on the big screen.
BTW – In an effort to reduce the spam that plagues our blog. I am trying to disable the comments after one or two days. So posting should be done on the most recent comments section. If you happen upon an old post and notice that it has been overrun with spam or that it is still accepting comments, please bring it to my attention so I can go in and clean it up and disable the comments. Thanks for your help.
Wednesday 071017
“Fran”
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
Compare to 070826.

averybell.jpg
Avery
harifran.jpg
Hari
haripu.jpg
as Rx’d
kurtfran2.jpg
Kurt
kurtfran.jpg
Kurt
sarenapu.jpg
Sarena
Post Script – Some of you might have noticed that it is getting crowded in our little Box. You might have also noticed we do not have showers. We are looking at new spaces that will remedy both those problems and improve the quality of our lives in many other regards. To that end, we are going to be undertaking some fund-raising initiatives in the next few months. That’s right: a Paleo Bake Sale and Shower Power fundraiser is coming soon.

Responses

  • Hari

    11:48 as RX’d
    Beginning of the end for all substitutions.
    Added 4:18 to my last time, when I substituted 75 lbs.
    What a difference 20 lbs makes!

  • Jack Bauer

    Fran Round 2-Ding ding!
    Damn you Fran…damn you to hell!

  • Gene

    The one on the right is a monster….
    http://www.youtube.com/watch?v=uryt3n9q1q4

  • Kurt

    10:14 at last night’s elements class. We only used 65#, but I still felt like someone beat me with a rubber hose.
    That was a fantastic workout, made so much better by the encouragement from everyone at the box, especially Rob. Thanks for the help when I needed it the most!

  • Ewen

    Can’t come in today, but I assume that make-up Frans will be an option tomorrow (HQ rest day)?

  • http://www.dammit.com dammit

    gene, that’s annie sakamoto, owner of crossfit santa cruz and all-around crossfit icon.

  • Brett_nyc

    5:25
    PR by 51sec
    21’s unbroken, kept coming off the bar on the pullups for 15’s, 9’s
    sub 5 next time

  • Ewen

    Good job, Brett! I’m also aiming for sub 6 this time around.

  • Brett_nyc

    Thanks Ewen, I went to bed last night counting down from 21’s then 15’s then 9’s just to get the feel of it into my brain. Yes, I’m nuts.

  • Justin

    Great, so now where will I go to find the best deal on herbal Viagra?!?!

  • Kevin

    Awesome job Brett! I too am looking to join the sub 6 club.

  • Jack Bauer

    I am with Ewen-I will hit up Fran tomorrow on the rest day. Want to see if I can knock of some 2 minutes of my lousy first attempt of 9:30 now that I can kip! Watched the WOD done by Annie and Greg to get my amped.
    Great time Brett and yes you are nuts…but I mentally do the same thing before all my WODs LOL. Attempt to do it mentally before I attack it. As sports psychologists always state-visualize the win!
    However, despite how good it looks in my head, the actual WOD becomes a visceral nightmare!
    Sup with the new t-shirts? That’s a good way to earn some cash.

  • Moon

    Missing: A chunk of palm skin from right hand. I’m pretty sure I left it at the gym last night following the 55 burpee-pullups (“happy rainbow hops” under the new naming scheme, I think). If found, please secure and notify as I miss it terribly.
    Crossfit: You hand hasn’t had a workout like this since Jr. High.

  • Dave L.

    10:43- 75lb. thrusters
    getting closer to as Rx’d…

  • Coach P

    WOD Class of 071016: Heroes all: you guys push it to the limit…thank you.

  • sam

    Is Coach P Mike?
    I’m sad I won’t get to do Fran today. I have to go somewhere tonight, I think i’ll just do tabata push ups and squats when I get home.. :/

  • http://www.runningdownadream-avery.blogspot.com/ avery

    Speaking of fundraisers…
    What would everyone think of having skill improvement “competitions” at the Box to raise money for more equipment??
    We could pick one skill or WOD and everyone who wants to participate throws some money into the pot ($25?). You do the WOD/skill initially to get a benchmark, which is recorded….maybe you have a window of a week to get it done during a class.
    You have however many weeks (say 4 to 8) to improve your score/time. The person who improves the most is the winner and gets half the pot…the rest goes straight to the Box for necessary improvements.
    Not only would it be an incentive to get better at said skill/WOD, but it also is a way to internally generate some money. This could be repeated all year with different skills and WODs.

  • sarena

    Avery, awesome idea in my humble opinion.
    Fran this morning
    13:08
    65#
    band assist PUs

  • Jack Bauer

    We could throw a party at a club- I know a few promoters and maybe get a percentage at the door. Works well and gives us all an excuse to bring out friends to a fun night of laughs and drinking. Even include a raffle for personal training sessions too.

  • Ewen

    I approve of Jack B.’s idea, mainly for the following reason: Tabata shots!

  • juan g.

    yeah i dig what avery is jiving about.
    Maybe make some teams…

  • Gene

    perhaps a CF challenge staged in Central Park or other venue where the general public can try their hand at an “easier” WOD or even the warmup? A reasonable entrant fee could be collected and the winner(s) could get a membership to the box or other prizes deemed appropriate by the coaches.

  • Gene

    and then followed by the official CF after-party per Jack B’s suggestion.

  • sam

    I love the idea of a skill improvement competition, especially as i’ve already set myself (and been set by coaches) challenges of a 24Kg TGU, first muscle up, hspu etc etc

  • dan def

    “Crossfit: You hand hasn’t had a workout like this since Jr. High.”
    Awesome Moon. Simply awesome.
    WE MUST START SELLING T SHIRTS ON THE INTERNET.
    MANY FLAGSTAFF CERT CROSSFITTERS WANTED BLACK BOX T SHIRTS. WE CAN COME UP WITH SOME NEW ONES AND SLOGANS (A LA “HAND WORKOUT”).
    GREAT WAY TO RAISE $$$$$$$

  • dan def

    From the main page:
    Bwt: 133
    As Rx’d
    2:32
    very suprised at this and very happy, think I just picked up some speed on the thrusters and worked on actually breathing :)
    Comment #220 – Posted by Speal at October 17, 2007 09:22 AM

  • Gene

    Awesome idea Dan, perhaps integrate the CF challenge in CP with the shirt selling and the after-party. A bunch of people walking around NYC with the box t-shirts would be a great promotional tool.

  • brett_nyc

    Dan def, Yeah Speal is legit.

  • Kevin

    Fran as rx’d
    5:07
    Soooo close to sub 5 If I could have just gotten those 9 pullups unbroken I would have made it. Thanks to Keith and Tom for the push.
    Awesome job at the 1230 class guys. It was great seeing the usual suspects amd some new faces as well.
    Speaking of Ted Socha’s interview, I totally see where he’s coming from with the fight or flight feeling you get from Fran.
    I felt a huge adrenaline rush and my heart was pounding out of my chest before I even started the WOD.

  • brett_nyc

    Nice work Kevin. I think I’m going to hit the 7pm class to try for a sub 5.

  • Jack Bauer

    Kevin again you’re a monster! Nice work! Is Speal human?
    Wait Brett-you’re going to do Fran again? In the same day? LOL Crossfit got you good!
    Moon that quote was hilarious! Since Jr. High! Awesome! LOL. We need to do the AACFNYC t-shirts too so we can get those diversity dollars too.
    The party would be a hot idea. Already looking into it now.
    We can do a Fran workout 21-15-9 shots of vodka, rum, or Tequila and pretzels

  • http://www.allisonbojarski.blogspot.com Allison

    7:02
    62# thrusters from the floor
    jumping PUs from the 20″ box
    managed to tweak my back in the first round of thrusters, and perhaps i could use that as an excuse as to why this took me longer than when i did it back in june?
    nah, i just need to get stronger again. after the marathon, i plan on getting serious about more strength training. for now i’m just trying to stay (relatively) injury free.

  • http://www.dammit.com dammit

    ok gang, SUPERHERO FRAN is tentatively scheduled for monday, oct 21st, at 8PM.
    in case you missed this, we are planning on dressing up as superheroes (trademarked heroes, your own creation, whatever, but the more spandex the better) and then busting out superlative frans. naturally, the whole thing will be videotaped, with the goal of getting tony b. to post it on the HQ site for halloween.
    if you have a video camera, please bring it! there are bound to be non-participating gawkers who will be happy to video us from multiple angles, which will make robzilla’s editing job that much more fun and interesting.
    what else? oh, the soundtrack. i am thinking “frankenstein” by the edgar winter group. (if you’re unfamiliar, you can listen to it here: http://www.dammit.com/mp3/Frankenstein.mp3). but certainly we are open to suggestions.
    RSVP.

  • http://www.allisonbojarski.blogspot.com Allison

    another great video on the main site today:
    http://media.crossfit.com/cf-video/CrossFit_SochaInterview1.wmv

  • Ewen

    I’m getting antsy just reading everybody’s Fran times.
    Ggghhhhhhhhhhhhh
    What’s the sub ratio for 17″ LCD screen tossing?

  • Ewen

    I’m in, Dammit.
    As a former cross-country skier, spandex is my middle name. Now to find a few accessories…
    It depends if we’re going for time or for show, but I propose we also work on our style (as opposed to form) and transitions.

  • http://www.crossfitnyc.com Tyler Durden

    Finally go around to doing Helen today.
    3rds
    Row 500m
    21 x 24kg KB swings
    12 pullups
    10:47
    A new PR.

  • Jack Bauer

    Now Dammit is this a full-out Fran or a a Fran with the best we can do while wearing let’s say…a Prince wig with makeup and high heels?

  • Justin

    7:36 as Rxd… First and third set of thrusters unbroken, but had to break the second set up in half and had to pick the bar up one more time because I missed one. Pull-ups again were what caused me to slow down.
    Whats the best way to gtg on pull-ups when you only have access to a pull-up bar once a day?

  • michelle

    first time with fran :O
    sub 42# &
    jumping pullups on rings (set mighty high I might add)
    7:30
    thx keith for not letting me catch my breath!

  • http://www.dammit.com dammit

    it should fran as rx’d. if, however, you are nursing an injury (like me), you can be a pussyboy and scale it however you have to. me, i’m planning on using the 11lbs kiddie bar. maybe a dowel.
    as long as we’re on the subject, i was not able to do fran today, so i made up my own WOD, a little something i call “Cross-eyed Mary”:
    20 min, AMRAP:
    5 muscle-ups
    10 HSPU
    15 pistols
    hspu assisted with skinniest bands. four glorious rounds completed.

  • Jack Bauer

    LMAO that’s all you had to say! Kiddie Bar it is!

  • brett_nyc

    Can’t wait for Superhero Fran.
    What happened to you Dammit?
    Ewen, 17″lcd wall ball would probably be a good warm up. Or maybe 17″ lcd TGUs.

  • brett_nyc

    Andrew WK “New York City” would make for a good video soundtrack.

  • dan def

    “monday, oct 21st, at 8PM.”
    This can’t be correct.
    Sunday is October 21st
    Monday is October 2nd.
    Which day is super-fran?
    If Monday October 22nd at 8pm, I’m in– spandex and all!

  • http://www.dammit.com dammit

    We could also use the theme from “Greatest American Hero”:
    http://www.youtube.com/watch?v=e9Q3orQhEcA
    brett: i switched from a high, “oly”-squat bar position to a low bar position and wasn’t bright enough to realize i needed to give myself time to adjust. i just loaded up the bar like usual, and voila! pulled muscle in my lower back. i sprayed some YBF on it this afternoon, though, and the prognosis is good.

  • marisela

    6:36
    57#
    jumping pu’s
    last time i got 6:11 but with 42#, i think.
    and after the max thruster workout yesterday, i felt like poop after. me sleepy now.
    …and allison, i think you might have been a little tired considering that YOU RAN A HALF MARATHON ON SUNDAY!!
    don’t underestimate the fatigue of running. it’s hard shit, man.

  • http://www.dammit.com dammit

    you’re right, def dan, it’s monday the 22nd.

  • brett_nyc

    Dammit. Ouch. I’ve been meaning to try some low bar squats too. Supposed to be able to put up a little more right? Since the bar is lower down on your back , shorter lever.

  • Moon

    Hmm…don’t have any spandex. Do have a wetsuit. Upside, it looks kinda spandexy. Downside, it is neither flattering in terms of fit nor breathing in terms of air. Concerns about my overheating and/or exploding would be valid – I’ll see what I can do.

  • marisela

    just so you know:
    12 results for: calorie
    American Heritage Dictionary – Cite This Source – Share This
    cal¬∑o¬∑rie¬†¬†¬†¬† ¬†¬†(kƒÅl’…ô-rƒì) ¬†Pronunciation Key¬†
    n.  
    1. Abbr. cal Any of several approximately equal units of heat, each measured as the quantity of heat required to raise the temperature of 1 gram of water by 1°C from a standard initial temperature, especially from 3.98°C, 14.5°C, or 19.5°C, at 1 atmosphere pressure. Also called gram calorie, small calorie.
    2. Abbr. cal The unit of heat equal to 1/100 the quantity of heat required to raise the temperature of 1 gram of water from 0 to 100°C at 1 atmosphere pressure. Also called mean calorie.
    1. Abbr. Cal The unit of heat equal to the amount of heat required to raise the temperature of 1 kilogram of water by 1°C at 1 atmosphere pressure. Also called kilocalorie, kilogram calorie, large calorie.
    2. A unit of energy-producing potential equal to this amount of heat that is contained in food and released upon oxidation by the body. Also called nutritionist’s calorie.
    [French, from Latin calor, heat; see caloric.]
    Online Etymology Dictionary – Cite This Source – Share This
    calorie 
    1866, from L. calor (gen. caloris) “heat,” from PIE base *kel- “warm” (cf. L. calere “be hot;” Skt. carad- “harvest,” lit. “hot time;” Lith. silti “become warm,” silus “August;” O.N. hl√¶r “warm”). Technically, the heat required to raise 1 kilogram of water 1 degree Celsius. In scientific use, largely replaced 1950 by the joule. Caloric, the supposed elastic fluid that accounted for phenomena of heat in Lavoisier’s now-abandoned theory, was in use from 1792.

  • marisela

    wow. looks like i really know how to stop a blog in its trakks

  • Brett_nyc

    5:05
    2nd Fran of the day. New PR by 20sec from this am. Sub 5min next time. Cleaned from the floor…

  • Kevin

    Brett you were awesome at the 7pm class today. Great job. I still cant believe you did Fran twice today and ran 10 K yesterday. Amazing!
    And lets not forget Paul S cuz he’s got the time to beat with “legit Fran” as rx’d with 4:26.
    Your an animal!! Way to step it up. Now I have to do the same. At this pace Paul and Brett, we will hit sub 3 in no time.;)

  • Kevin

    Next time I am going to position the barbell close to the pullup bar. Watching tonights performance, I realize I lost some valuable time transitioning between the two exercises because I was at the furthest platform from the pullup bar at the box.
    I probably would have been sub 5 just from location. ;)

  • Moon

    Subbed 5km row due to hand/knee issues keeping me away from Fran. Time of 22:40 w/ ~31 strokes/min. Compared to the only other 5km in the memory of the machine, that seemed on par timewise but interestingly, I was running 50% over the previous person’s strokes/min of about 20. So Robzilla showed me some tips on rowing more efficiently. Am eager to give it another go to see if I can break 20:00.

  • sarena

    Ran/racewalked a 3.07 (nearly 5K) lake loop Weds afternoon first time ever. Time was approx 25min.

  • http://www.allisonbojarski.blogspot.com Allison

    I’m in for SuperFran, and will probably go light just to take it easy (light barbell, jumping PUs) since I’m supposed to be tapering for the marathon AND I hurt my back yesterday.
    That said I so far have knee-high black boots (no heels–would like to not break my ankle), black fishnets with seams, purple shorts, black sports bra. Don’t know what exactly my character is yet–working on that.

  • Jack Bauer

    I’m debating whether I should be old school batman or get a wig and tight pants and be Rick James! We could play superfreak in the background. LOL

  • http://www.runningdownadream-avery.blogspot.com/ avery

    I’m in for Superfran on Monday. I have yet to figure out the super heroine I will be, but it will most definitely include shiny spandex.

  • P$

    FRAN
    21-15-9
    95# thrusters (set 1: 11-10) (set 2: 8-7) (set 3: 7-2)
    pull ups (set 10-6-5) (set 2: 7-3-2-2) (set 3: 6-3)
    Had to break on the sets. 95# was a little heavy on the thrusters, but i powered through it. My kipping still sucks which doesn’t help when your arms are gassed.
    Time 12:50

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