My first Fran (Crossfit)

[OrangeChevyII]

21-15-9 pull ups and thrusters (95 pounds). Did it in 3:59 seconds, room for improvement but needless to say I am happy overall.

[jdgregory84]

That's pretty damn good. Anybody that hasn't attempted a Fran doesn't know the meaning of pain. At least as far as workouts go.

[Danny46]

Nice! We did sprints and thrusters today, legs are toast

[01yz2nv]

Yea the fran is pretty awesome. I dont recall my time, I need to do it again and time.These two are pretty good too

Christie-
1 round = 5x pull ups, 10 Push ups, 15 Air Squats
As many rnds as you can do for 20 min. I did 24 rnds last time i tried it.

or

Not sure of name but just do 50 pull ups & 100 push ups for time. These can be broke up any way you prefer. I havent had time to do this one again, but the first time I did 30 pull ups straight then 60 push ups straight then alternated 5 pull 10 push. I burned out way too fast. I had already did my chest workout that morning when we tried this but I got 3:40. Need to try this one again too with a different strategy.

[OrangeChevyII]

Thanks guys, I would like to get down in the 2:30 range. Gonna be tough, but I think it's manageable.

[OrangeChevyII]

I managed to run a 8:45 mile right after that. About Right for leaving everything I had on the table prior..

[jasone]

check out the guy on youtube that got it in like 1:53 or some shit.

[OrangeChevyII]

He's the one who won the games this year. I am going to master his style of pull ups (butterfly). That's when I'll shed the time.

[jasone]

Your time is still really good. I was told that under 4:00 was really hard to do. Be careful with the butterfly pullups, I hear they are bad on the shoulders.

[OrangeChevyII]

At that rate..EVERYTHING hurts!

[OrangeChevyII]

We actually did another benchmark tonight as well. "Morrison", 50,40,30,20,10

20 pound wall ball
53 pound kettle bell swing
24" box jump

Got it done 23:14 in a 25 time frame.

[01yz2nv]

I still need to buy some kettle bells. They just seem so damn expensive.

[lincolnboy]

I still need to buy some kettle bells. They just seem so damn expensive.

I would go with sandbells or steelbells if they were'nt so dam expensive. Also great for creating a stronger grip.

[01yz2nv]

On your thrusters are you doing squat thrusters, or are you doing a " push press"?

[OrangeChevyII]

Squat thrusters, a ball is on the ground to make sure we break parallel. I am a tad over 6 ft, I go below.


It's all one motion, squat then into a push press over head.