Monday, October 19, 2009
“Fran”
21, 15, 9 rep rounds for time of:
Thrusters
Pull Ups
Coach’s notes: Guys use 95 lbs and gals use 65 lbs for thrusters. Post time to complete to comments.
Compare to June 18, 2009
CFC is hosting a rowing certification on Saturday, October 24, therefore a modified class schedule will be in effect for that day. Adult member or drop in class attendance will be available before the certification starts at 7:45 am. CFC Kids class will be moved to Sunday at noon. Because the certification is only a one day course, all Sunday classes will run as scheduled. Thank you for your understanding.
Jim Martinusen
Scaled Fran: #65 for thrusters
ring pulls instead of PU’s
Off to physio, hopefully they can help fix this old bag of bones.
Thanks for the WOD Calgary
Brad Heidt CFLA
FRAN Modified 75# thrusters/green band pull-ups
5:42
Started CrossFit Sept 1st/09, did my first Fran on Sept 13th. It was brutal…
Increased weight by 10# this time and knocked almost 2 full minutes off my time. I’m pretty sure that means CrossFit it improving my fitness and my health. Thank-you CrossFit and thanks Calgary for the WOD today.
Katrina Burton from CFLA
CrossFit Lethbridge is invading your workout today!!
Fran as RX = 3:29
Thanks CFC for this one and hope to continue this battle in the future 🙂
PU’s – grn band assisted & last 9 thrusters scaled back to 55#…13:38. Impressive times, CrossFit Lethbridge 🙂
“Fran” as rx’d = 7:12
Thanks Brett … great class again! (I am still amazed at your 2 min. Fran!!) nice work to everyone in 9:30 class! my arms feel like jello…
Carlee from CFLA
Fran as RQ’d – 8:21
Thanks CFC for the WOD!
Brent – Crossfit Lethbridge
26m, 6’4″, 210
Fran as RX = 6:27
Thanks CFC.
Fran as rx’d 3:22 after CF football strength WOD 5×5 Squats and 10×2 press at 65% 30 sec rest between sets
David CrossFit Lethbridge
Fran 3:14 – ouch ouch ouch forearms hurt…
Erik-CFLA
Scaled Fran-7:35
75# thruster’s
Combo of Kips/green elastic for Pu’s
Started CF three weeks ago, every work out kick’s the crap out of me, but i’m lovin it! Thanks for the WOD CFC
CF Lethbridge! Great times!
Fran as rx’d (men) – 6 min flat. [PR]
Nick- CFLA
Started mid September
First time FRAN 7:52
75#, but definitely getting RQ next time!
Thanks for the workout CFC!!
Katrin…..
I can’t find your email address……
Shoot me an email at ajansen@mtroyal.ca and I’ll send you those WODs.
🙂
*A*
Katrin…..
I can’t find your email address……
Shoot me an email at ajansen at mtroyal dot ca and I’ll send you those WODs you can do at home.
🙂
*A*
Andrea – CFLA
6:30 w/ green band and 55#
I’d like to knock 30sec off next time.
Thanks CFC for the WOD, this was fun!
7-something. Should have gone heavier on the thrusters…wrist injury/back injury has taken away some confidence. I WIIILLLL do as rx’d next time!
Ali
MOD FRAN: 8:48 – 15-9-6
# 55 Thrusters and Pull ups
First time doing this workout, Was bought back to reality that crossfit is not for the faint hearted.
would like give out a big thank you to CFC for the work out!
55lbs and pink band PU (Equivalent to the new purple bands at the facility)
7:39
June/09 was 45lbs and pink band PU in 10:31
65 lbs
7:32
Surprisingly pull-ups were the weak link – sets of 2 or 3 after first unbroken 15.
Thruster sets were split in two – short rests.
Keep this weight for next time and go for unbroken sets.
Jasmine – CFLA
Fran as rq’d 6:51
That was my first official Fran! Lucky for me, I always seem to miss her when she comes to visit. Look forward to trying her out again.
Ryno – Crossfit Lethbridge
Fran
4:16
Thanks CFC, Have a great one
As rx’d 7:36 first time doing fran after all this time! Thanks for the push Brett!!
Sean’O – Crossfit Lethbridge
37m/6’0″/165#
“Fran”
7:19
1st official “Fran”
Thanks Crossfit Calgary for the WOD. Thanks also for making Canada Proud in your affiliate and individual efforts at the Games. Cheers!!!!
Lenee – Crossfit Lethbridge
Fran – as req’d
13:15
This was my first time ever completing a WOD involving pull-ups with no modifications…pretty pumped about that!
Thanks for the WOD Crossfit Calgary!
5:47 as Rx……… thanks Chantelle, PB by over a minute, must be the “new shoes”
6:12 as rx’d, first time doing Fran and could not seem to get my pull-ups flowing. Will have to improve on this next time.
Jimmy Mac – Crossfit Lethbridge
28/M/6’3″/198#
Fran as RQ’d (95#)
5:13
Good o’l blood throat after this one. Great WOD tonight and great push by everyone at CFLA. Thanks for the WOD CFC and some awesome times posted by your members as well!!
2:48 as rx’d
Some amazing times on this board today! Awesome to see
As rxd 3:13
9:28 as rx’d
Shaved about 3 min off since the first time in June!
9:44
42 lbs for thrusters
first round pull ups with blue band
second and third round with green band
6:25 as rx’d
Kelly Jo
7:55 RQ’d
Thanks for the WOD CFC.
First time with Fran for me. We had fun!
Jo-CrossFit Lethbridge
Thrusters 65#
Pull ups with blue band
time: 13:58
Was happy that I completed the WOD with 65#, really thought about dropping the weight.
Thanks CFC for the WOD!
12:02 PR
still no kipping
Good job LA, sounds like you guys have a load of speedsters
Great to see the Coach in action. Canadian record for sure.
Rob
8:29
First time for Fran, just my second week with CrossFit.
Need to really work on kipping
Thanks for the WOD, looking forward to seeing progress next time.
as rx’d 12:02 same time as Hughie. could have been a little faster but missed several pull ups on the last round just couldn’t get the chin high enough.
Thanks for the push Taylor and Derek!
Hey Crossfit Lethbridge….. dont think this is going to just go down without any sort or reply….. You might get a busload of CFC peeps at your door one day here ready to rumble on whatever you cook up… its on baby
Chad and Katrina and all Crossfit Lethbridger’s, thanks for “invading” our WOD. Was great to see all you guys posting. It definitely added to our members motivation to have you guys competing with us on this WOD. We will have to do this again in the future! Cheers.
5:41 as rx’d
Ryan AKA – Shammy
Scaled Fran #75 (hockey injury) – Time 7:26
After starting Crossfit in January of this year I wouldn’t have been able to finish the WOD. Now I’m looking forward to trying it required in a couple of months when I’m 100%. You bet I’ll tackle Fran. We had a great turnout tonight for our 5 pm class. Everyone was great, pushing each other. I had a lot of fun, as always. I look forward to seeing a bus load of Calgary Cross-fitters in our gym. See you soon.
Kathy – CFLA
Fran mod: 5:35
This was my second go-round with Fran and am happy with a faster time and a little heavier weight this time around. I’ll be even more prepared for her the next time.
Thanks for letting us sneak in our your wod today CFC. It made this challenging wod even better, knowing that you guys were doing it too.
Terri-CFLA
mod-9:53
used55#’s and green band, as always she’s a toughie. Nice work on all the PR’s everyone! Thanks for the wod CFC!
7:58 as rx’d (last time was 8:57). Can’t complain, but I feel I can do better. This one today was after a wholle weekend in bed with high fever. I should be able to do better next time. pull ups are easy as I have lost some weight, thrusters were very heavy! There is always a trade off in this life.