SCALING OPTIONS for "Fran", courtesy of the CrossFit Brand X forums. Note what they have to say about how long "Fran" should take and the different ways in which this workout can be scaled to maintain intensity:

Big Dawgs:
As Rx’d

Women use 65#’s

Pack:
"Fran" done well is a 3-5 minute workout. This time try choosing a weight that will let you do the workout with good form in that time. Be warned, the difference between sub 5 and sub 3 in metabolic cost is enormous. (usually intermediate weights are 65-75# for men, and 35-45# for women)

We have been recommending trying one of these other variations:
5 sets of 9 each exercise or
9 sets of 5 each exercise

Another very valid way of scaling this if you are able to lift 95/65#’s for a few reps but 21-15-9 seems daunting, would be to use the rx’d weight but scale the reps.

12-9-6
Thrusters, 95/65#
21-15-9
Pull ups

If you can manage this in 3-5 minutes with good form, the next time this comes up you might try:

15-12-9
thruster 95/65#
21-15-9
Pull ups

Puppies:
Use appropriate weight
sub Beginner Pull ups, Jumping Pull ups or Ring Rows as necessary.

Games prep wods are at 12 and 3 for anyone interested.

Impressive showing at the new 9am class!

Sleep: 9
Pull-ups: 241+65=306
WOD: 6
Fran - 6:12 (green band)
Paleo: 9 - running low on groceries so I'm pretty much just eating whatever's left in my fridge:
Breakfast: hamburger patty, mushrooms, banana
Lunch: Salad with lettuce, carrots, cucumbers, celery, cauliflower, shrimp, lemon juice, olive oil, pepper
Dinner: Chicken veggie soup, grilled asparagus
Snack: Grapefruit, clementines, spicy beef jerky

I also left a pair of tan mittens in one of the cubby holes. If you find them, feel free to make fun of me for being an adult wearing mittens and put them aside so I can pick them up on Monday. Thanks!

5:26 rx'd...then did max reps of back squats in 1 minute with Justin. 19@135, 16@155

PC 1/8/10:
- Handful of cashews and smoothie with 1/3 cup egg whites, 2/3 cup frozen strawberries, 1/4 cup o.j.
- 1/2 of grilled chicken/avocado salad, bison burger with tomatoes, spinach, brocolli, and an apple
- Other 1/2 of salad, broiled chicken breast, orange, almonds
- 2 cans of tuna, salad with olive oil and lemon juice, cashews, walnuts, raisins

Games Grace
30 C&J 155#
7:52 PR by 6 seconds.

See everyone this week.

5:28 RX'd... thanks Josh and Allison for the quick review on supplements at the end of class... can only filter through so much info online and sometimes it's just good to get a perspective from someone you actually know.

8:05 Rxd

My Fran time has always been a frustration to me and it just doesn't seem to improve much even after a steady year of mainsite programming. So I swallowed my pride and decided to scale it to see what the metabolic burn felt like. Usually my shoulders are what holds me back, today it was my lungs. I felt like I got the spirit of Fran correct for the first time. And then I almost fell down the stairs when my quads cramped up!

Fran w/ 75lb thrusters 5:35

I have to wholeheartedly agree with Josh's writeup about VFF--he does indeed look like an asshole.

Fran. 6:35 RX

Games Prep Wods:

row 800m- 3:14
rest 5 minutes
7 rounds without setting the bar down between sets of:
power snatch, snatch balance, overhead squat, hang squat snatch- 60lbs, 4:45
rest 5 minutes
3 minute AMRAP of: 3 c2b pullups, 3 burpees- 46 reps

rest about 3 hours

50 walking lunges
20 clean and jerk (95#)
30 ring dips
25 wallball (14#)
30 GHD situps
30 kb swings (1 pood)
75 double unders

17:54 as rx'd

Same as Sara
3:15 row
6:10 snatch wod
38 reps amrap
31:59 chipper (ring dips and DU were really slow for me)

Fran:

8:15 w/ 75lbs thrusters (New PR)

My thrusters are still pretty awful. A few were good, most were pretty ugly. Thanks for the support from everyone.

30 Day Challenge:

Paleo Diet: 9 days
Sleep: 4 days
WOD: 3

Sort of strange being back in Manhattan after so long - nice to see some people again after a while.

Fran - Rx'd

2:51

Same Game WOD's as Sara and Sophie, above

WOD #1A 800 meter row: 3:17
WOD #1B 7 Rounds of Snatches, etc.: 6:14 Sub 75 lbs
WOD #1C 3-Minute AMRAP: 7 Rounds + 1 = 43 reps (6)

WOD #2: 27:13 Sub 115 lbs (7)

Sleep: 9 hours (9)
WOD (6 and 7)
Weaknesses: N/A (2)
Diet: Eggs, Bacon, Salad w/ oil and vinegar, Chicken, Almonds, Lamb, String Beans (9)
3 Glasses of Wine (20)

Same subs as last time: 38# and purple string. Shaved two minutes off my time, roughly. 10:10.

Blog finally updated.

Fran w/ 42# and jumping pull-ups: 6 even. (1:02 less than last time)

Pullups: 320

7:09
75# with skinny black band.
First time back to Crossfit in a very long time. Oh and I am feeling it today! I'm going to read the Paleo posts and see if I can jump in. Great to see everybody.

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