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View Full Version : Did my first fran today



snare
03-31-2008, 10:16 PM
11:55

First time doing any full Crossfit WOD actually.

I loved it.

LouPac
03-31-2008, 11:09 PM
Yeah, it's a pretty good wod. I've gotten mine down to under 7 minutes. My first time I did it in about 15 minutes, but my pull-ups were weak back then.

Mike G
04-01-2008, 05:30 AM
I did a modified version of Fran yesterday, 9 sets of 5 for each exercise. My pull ups are horrible. Snare, have you read the brandx site, it's under start here on the main CrossFit page. They consider Fran to be a 3-5 minute workout and suggest to adjust accordingly. The site is pretty good and gives modifications for the WOD's. Might be useful to you if you are going to start following CF.

Chubrock
04-01-2008, 06:22 AM
I kind've disagree with that Mike. If you can keep Fran under 10minutes, I don't see any reason to adjust. Granted they want this to be fast, but 10 minutes is still extremely quick. When you start dropping down into 3 and 4 minute times, you're getting pretty damn off the wall.

snare
04-01-2008, 07:04 AM
I actually just read the Brandx scaling ideas late last night, right before I posted.

I will scale things down to "pack" most likely from now on.

I did fran with wide grip straight pullups since there is no where at the gym I work at to do kipped ones ( I can't even really learn/practice kipped ones because of that...there is just no space). I had to do pullups, unassisted, on the dip/chin assist machine.

Didn't sleep well, but am looking forward to today's WOD too. 800 M x 4.

Mike G
04-01-2008, 08:38 AM
I kind've disagree with that Mike. If you can keep Fran under 10minutes, I don't see any reason to adjust. Granted they want this to be fast, but 10 minutes is still extremely quick. When you start dropping down into 3 and 4 minute times, you're getting pretty damn off the wall.

The 3-5 minute guideline is from the BrandX site, not my opinion. I think more than anything though, it's a rough guide for people new to the principles, just to get an idea of how to modify the workout if they need to and to get an idea of what they should ultimately be aiming for. I was by no means saying Snare messed up and should have changed the workout. The reasoning they give on the site concerns metabolic conditioning, but I agree if you can complete the workout in a time you are happy with, then go for it. I just know for me, modifying allowed me to finish a lot faster with fewer breaks.

ryuage
04-01-2008, 09:09 AM
my pr is 2:40

my goal is under 2:20

Sensei
04-01-2008, 09:20 AM
I did Fran once and it took me just under 15 minutes if I remember correctly.

I suppose some people might not call that "metcon", but I was pretty damn winded almost from the git-go.

ryuage
04-01-2008, 09:22 AM
even being the shortest wod... you still cant help but feel the ****tiest afterwards. I had a good puke session afterward yesterday.

snare
04-01-2008, 10:50 PM
Did 3/31's WOD:

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

3:20
3:46
3:51
3:46

snare
04-02-2008, 07:49 PM
did today's WOD in

16:15

never did a Glute-Ham Sit Up before so these 150 were my first ones:evillaugh:

Alos didn't have a GHSB machine/rack, so I did them on a stability ball with my legs locked under a bench.

Chubrock
04-02-2008, 08:11 PM
Why don't you start a journal?

ryuage
04-02-2008, 10:04 PM
whats a ghsb machine? and why didnt you just do the situp and turn around and do the back extensions?

the doc
04-03-2008, 06:59 AM
first fran eh? I'd say the forecast calls for pain...lol!

NateDawg24
04-03-2008, 05:20 PM
my pr is 2:40

my goal is under 2:20

2:40 is awesome. The record is 2:31 according to crossfit.

I got a pr at 7:15 been crossfitting for about 3 months now.