Ready or not, here she comes

CFE-NYC presents a Rowing Workshop with Tim Broder, Saturday, November 14th (10am-2pm) ($60 for members, $75 for non-members)
UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#14 Mon/Wed @ 8pm, starts October 26

In Manhattan
#83 Mon/Wed @ 9pm, starts this Wednesday, October 14 (4 slots left)
#84 Tue/Thur @ 9pm, starts October 20
#85 Mon/Wed @ 8pm, starts October 26 (4 slots left)
#86 Tue/Thur @ 6am, starts October 27

Sunday 091011
“Fran”
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
Compare to 090213.

How to get interrogated (via)
Why you should journal your training
Pumpkin sausage soup

OMG, peanut butter bacon cookies
“Fran” should be quick and painful:

  • 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.

  • Lt Gabe

    After all of the Fran talk yesterday from coach this was inevitable.

  • torch

    Shoulder feels a lot better, but still wanted to keep it safe, so:
    KB Fran – 2 1-poods (as per Jeff Martone)
    3:16

  • Alexei

    9:31 RX’d
    Felt bad.

  • Hari

    7:43 (PR)
    (68,54), (55, 42), (61, 48), (7, 5)

  • GabeK

    6:27 Rx’d

  • kj

    6:15 Very far from Rx’ed
    Jumping pull-ups, 35#
    The jumping pull-ups were a smart sub. Pull-ups with a band still take me a ridiculously long time. However, I could have handled more weight.

  • Martin P

    8:21 Rxd.
    First time at Rxd – previous was 9:19 @ 75LB :-)

  • Mike K

    4:48 rx’d
    (7,6)

  • Tony

    (7,3)
    6:28 with 65lbs. Thanks sophie, Gabe and Michelle for cheering me on.
    The best line came from michelle’s son. “mom you can go heavier for Fran”

  • Avery

    Didn’t feel like doing a one-armed Fran today, so I did a 20 minute AMRAP each round consisting of:
    30 double unders
    15 GHD sit ups
    15 GHD back extensions
    10 jumping chest to bar pull ups
    6 rounds + 30 double unders + 15 GHD sit ups

  • Sophie

    Fran at 65# 8:04
    thanks Gabe and Tony for yelling at me to go faster:)

  • Reagan

    As Rx’d
    6:50
    Black Box (213,213)

  • michelle

    Sophie- again-u r my hero
    thanks to all who had to wait out my very long Fran and who cheered my 9 single pullups on. took me 1:21 longer than my February time with same weight . I clearly have work to do. As my son duly noted.