07.13.2011 – CrossFit Silverback

12
Jul

07.13.2011

WARM UP: Run and Skip

BUY IN:  Bear with a Bar

Deadlift, Hang Clean, Front Squat, Push Press, Back Squat, Push Press  x 3 min

STRENGTH:

WOD: “FRAN”

For time: 21, 15, 09

Thruster + Pull Ups

CASH OUT:Wall Walks x 3 (each way)

Todd tore up the morning classes with a sub 5 Rx effort.

"Fran makes me stress. Fran makes me sad. Frankly, I don’t care for Fran at all." Check out Casey's post workout Dr. Seuss poetry entry in today's comments..

Ryan's first Fran, it was a memorable struggle.

CHECK OUT MORE OF TODAY’S PHOTO’S IN THE “FRAN” ALBUM ON FACEBOOK.

28 Responses

  1. Okay, I guess I’ve got to get it over with. I did it. Couldn’t sleep last night, got up late, missed the warm up and got crushed by Fran. 10:05 (7:36 was my previous)
    Here is what I learned today:
    1) Fran is just another WOD……..except a million times worse!
    2) If you let her get in your head, she will mess you up.
    3) If you don’t train consistently Fran will suck.
    4) If you don’t eat well, Fran will suck.
    5) If you give Fran too much credit, Fran will suck.
    6) It’s really not Fran’s fault, it’s mine.

    1. Jim Stewart

      Casey, was that post REALLY from you??!!?? I ask because it had the word “SUCK” in it not once, not twice, but thrice!!!! Our little Casey is growing up.

      This Fran did suck. I was 01:20 slower than my 01/15/11 Fran. Can’t explain it except to say that yesterdays KB shoulder and sand bag squats did not help.

      Todd, you worked Fran like the little girl she is. You did not let her get into your head.

  2. Tim M

    7:19 w/75#
    30Sec slower than my PR

    Casey – I agree, Fran’s just another WOD; I’ve been training consistently; I’ve been eating clean . . . . . it still sucked!

  3. Matt Vaughan

    7:05 Rx

    PR by over 2 minutes! The last time I did Fran I puked and couldn’t get off the ground for half an hour. This time there was no puke and I was only on the ground for 10 minutes. I would call that a success.

    It still sucked.

  4. Be careful what you wish for…
    This was my first Fran, and I had been asking Matt to put it in the rotation on a Mon-Thurs so I could finally do it. Holy cow. I did not puke, but thought I was going to. I did not pass out, but thought I was going to. I have no idea how long I laid on the ground but it was a long time. Over half an hour later when I got to work I had to lean against the car for a couple of minutes before I could go inside. I feel awesome now!!!!!!!

    8:47 Rx

    PS: Todd was a freaking machine @ 4:27 Rx. I think Fran was his prom date in ’94.

  5. This was my first time doing Fran. She did not kick my butt, but I could not breath… I managed a time of 7:55 with 80 #’s. I know, it’s not prescribed, but there was no way I could have done 95 #’s. As it was, 80 was tough.

    45 thrusters are a B***h!!

    BTW: Ryan is right, Todd is a machine!!!

  6. drew

    Ok lost some time on Fran (insert excuse here) 1:33 to be exact. Came in at a 6:27 as Rx. Still feelin it. Great job Todd!

  7. Today was the first time I had the “pleasure” of meeting Fran, and boy did she kick my a**. I Did not meet RX (was at 45 #’s), and had to go down to the rings from the ginormo red band. Came in at 9:24. Oh well, that means there is only room for improvement! Great job today ladies!

  8. Todd

    Thanks for the shoutouts, fellow Silverbacks. It doesn’t matter what your time is- just finishing Fran is a gut-check. Props to everyone who got back on the bar when you didn’t want to; when it feels like you can’t breathe. Can’t wait to see how the afternoon classes go.
    The great thing about Fran is that it tests your mental toughness as much as, or more, than your physical toughness. Go into it with your mind made up that you’re
    going to finish and give your best effort, and you’re already ahead of the game.

  9. Isabel Marquez

    After reading all these comments, I feel a bit intimidated by the lovely ‘Fran’ now. Thank goodness Wednesday is my day off! 😉

  10. Sonya

    First time to complete Fran RX’d.! Thanks Casey, Val, and Cassie for pushing me to do it RX’d. Completed it in 8:44. Fran is certainly one to push you in everyway possible. Hope you all have fun in the afternoon classes! 🙂

  11. Can’t wait to see how the afternoon classes go………Ryan, you better post!

    Cassie, Val and Sonja did awesome going Rx today!!

    It was so awesome to see so many of the ladies going heavier and not moving to an easier band but really pushing through!! That is where gains are made.

    Judi H. did ALL kipping pull ups today………..she even finished the last two after an unfortunate delay in her WOD. Judi, you were the embodiment of the Crossfit spirit today!!

    Great job to Todd, Ryan, Drew and Steve too!

  12. Donna

    Val, if I am every in an accident I want you to be there. Not only could you lift me, you would be calm cool and collected!

  13. Anna Wright

    Just finished Fran with rx weight but I stink at pull ups so I used a band which is definitely not rx. But I did improve from my last Fran by 6:00. I’m thrilled with that!

  14. Isabel Marquez

    So I decided not to take today off and faced Fran. Yup such lovely lady kicked my a**. I did Rx on thursters, but used the green band for the pull ups. My time was 9:03 so overall I am happy! ‘Til next time Fran!

  15. valerie

    I love WODs that bring the whole box together to root, cheer and YELL!! Watching people force themselves to the “not so happy place” is awesome!! Everyone did an incredible job!! @Donna, hopefully you never need my services!! (oh, and Donna, your husband kicked butt tonight!!) @Casey, you and I will need to take Fran and smack her upside her head…

  16. 8:55 RX. first time to ever to it RX
    hands ripped yet again….I’ve gotta figure out what it is that I am doing wrong in my kipping…washing your hair with ripped hands is NOT fun :/
    Great job everyone!

  17. Ryan Yeatman

    Fran for the first time….5:03RX. Pretty much a defensive struggle as you can see from my face looking like a dog trying to s**t a peach seed…… Had fun doin it though.

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