Get excited

Tuesday 110614

“Fran”

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Compare to 110105.

* * * * *
Level 2 WOD:

A
3-position Clean (high, mid, low hang)

B
15 min AMRAP
10 Snatches L
10 Snatches R
10 OH Sq L
10 OH Sq R

No need to ask!
One size does not fit all
The end of candy
Irony: living in the city now healthier than living in the country
Easy crockpot pulled pork

Andrea, Lisa, and Zoe (left to right) chat post-WOD:

Responses

  • http://allisonbojarski.tumblr.com Allison Bojarski

    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.

  • Justin Katz

    Today was my worst potential ever.
    I dont know what was with me today.
    Didn’t even finish within the time limit.
    Must work on my pull-ups
    I’ll get better next time.
    Thank you Erika and Sara for pushing me
    today.

    • http://allisonbojarski.tumblr.com Allison Bojarski

      Justin, don’t be so hard on yourself! You always work hard and should be proud of your efforts. Everyone has a rough day. You’ll get it next time!

  • Jeff
  • Richard

    Time: 7:14
    Scaling: 65lbs; 1 Blue Band

    Really need to get better at kipping pull-ups…

  • Matt M

    4:12 as Rx’d

  • CAIN

    priority list:
    1. get better at deadhang pullups

    ….
    100. get better at kipping technique

    • Mike K

      +10000000000000000000000000 to CAINs comment

      I had about 15 or so deadhangs when I started CF from the lifting & stuff I did beforehand (and had never intentionally kipped a pullup before), but couldn’t string more than 3 or 4 kipping pullups together for a bit after I started. Then one day the kipping technique just clicked during the pullups on the first round of Barbera and I did 3 of the 5 rounds of 20 pullups unbroken.

      Moral of the story, the skill of kipping is much easier to learn when you are stronger at deadhangs. practice them more

  • Hari

    To expand on what I believe is Cain’s point:

    There are 10 components of fitness. At one extreme are cardio respiratory endurance, stamina, strength, and flexibility. These all involve physical changes to the body (hardware)—as you get more, your body changes. At the other end are agility, coordination, accuracy, and balance. These all involve neurological changes (software)—as you get more, your brain changes. In the middle, requiring both groups of skills is speed and power. You cannot be fast or powerful without strength and coordination.

    Kipping pull-ups are all about power output. Trying to get there without increased strength (i.e., without good dead hang pull-ups) is highly inefficient. You need to think of the problem not simply as a coordination problem, but a coordination plus strength problem. And as a practical matter, trying to be coordinated about moving a weight (your bodyweight) without having the strength to move in simple motion is a bad strategy. Or, to put it another way, you can’t run kipping software on lousy (i.e., weak) hardware.

  • Jeff

    To expand on what I believe is everybody’s point:

    Richard, you are a weakling.

    Also, happy birthday.

    • Richard

      No objections from me.

  • Richard

    …and, thanks for the birthday wishes!

  • Marcos

    4:04 Rx (PR)

  • http://wodalmighty.blogspot.com reis

    Oy vey was that horrible.

    I really thought I was past a bug I had this weekend…but my body all but shut down during the round of 15. Going to rest and try this one again in a month or so when Im feeling more solid. Today was a bit of a shit show.

    On the upside, I finally weighed myself the other day and Im down 54 lbs since November. 10 inches off the waist too. Im pretty psyched about my progress, so a big thanks to all of you for helping to start my journey off with so much support.

    • Lisa

      Congrats, Reis! Great progress. Your enthusiasm is getting results.
      Lisa

  • Craig P

    Marcos, you’re a damn beast. I on the other hand am not.
    6:29 rx’ed

  • Sofia Flynn

    33# 21(k)-15(K)-9(B)

    • B spears

      8:01

    • Akash

      Nice work Sof! Very nice work getting the kipping pull ups so quickly :)

  • Jay

    7:36 Rx’d

  • Ian

    3:11 RX

  • Jeff

    3 rounds
    20 calorie row
    20 burpees
    15 box jumps @ 30″
    20 swings, 1.5 pood KB
    16:36

  • drake

    6:41, Rx.

    Great working out with you, Jordan, Carlos, and Eric. Always an inspiration. And good job, John. Go Rx next time!

  • Hari

    5:34 sub 65 lbs

  • sam.gaberal

    I washed cleaned and adjusted the four working rowers in the back. They are all in good working order now, two of them needed adjustment (tighten and adjustment of the shock cord) due from people most likely not releasing the handle when storing the rower. Will look at the two broken ones tmrw.

    I think it was a bad idea to do a met con before another met con, did Kevin’s elements wod of 21-15-9 wall ball burpee, 3;21

    Then decided to give Fran a try again

    My history with Fran since i started CrossFit, or better yet when i first did Fran in
    Elements in 2010 I did Fran with a Blue band 75 lbs in 9;10

    At my level one I did it with 115 lbs (made a mistake with the 35 lb plates) and jumping pull ups at 8,47

    Fran in the Park about a month ago, 8:12 Rx

    Today with crappy kipping form 7:01

    I think I should have been a weightlifter, Fran sucks, but at least progress is there, hope to break 6 minutes next time I do it, Great class today, watched a lot of people really kick some butt. I also had Micheal K as a a judge so I had some real strict judging which was awesome.

    • http://jimherrold.com jim

      thank you for checking out the rowers. good stuff.

  • Steve Slo

    Fran:

    9:53 (#85) (Blue Band)

    As of last Friday, I’m running my own personal paleo-challenge with the hope of leaning out and improving at exercises that involve bodyweight. Day #5 (of 30) and going strong.

  • Eric

    Great job today by everyone, excluding me. I sucked badly.

    So Justin Katz, you are not alone in this. I had a great day yesterday, and an abysmal one today. Whatever. Learn from our mistakes and keep working.

  • Jai

    Decided to go heavier than usual and scale reps. So no band and 42#, 8:23. 15-12-9.

  • Lisa

    06:55 with 15-12-9, 65# and subbed ring rows for pull ups due to a torn finger tendon that requires a surprising amount of work arounds, and rest.

  • Jordan

    9:56 Rx’d. First time going heavy w/ thrusters…was just happy to finish in less than 10 minutes. Anybody breaking 4:30 needs to be checked for PED’s…incredible time.

  • kevin p

    Congrats to Reis on the great progress and Sofia on getting kips. Glad you got them so quickly!

  • Mike K

    Awesome job by everyone last night!! A few PRs, a few people going rx’d for the first time, and a ton of great efforts. Fun classes to teach!