"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Yesterday's "Total" was chaulk full of PR's.  You have all done an amazing job these past 3 months.  Dustin breakin the 400# barrier.

Comments

[Liz]

Over the course of the last week, I learned 3 very important & life altering lessons.
1) Never watch Dancing with the Stars while on a morphine drip;
2) When the nurse offers you a "stool softner" take it - no questions asked;
3) Most importantly I learned the greatest people in the world are crossfitters. Your words of support & encouragement, not just now but from the beginning of this journey, have lifted me when I was low, pushed me to go further, and believe everything will be ok. The weeks ahead will surely be a struggle for Mike & myself, but knowing we have the support of the CFO family makes the impossible possible.
I can't wait to join each of you in the box again. Keep the rower warm for me.
With sincerest thanks,
Liz / Screamer

[MRSA (marrisa)]

Greeting for Afghan!!!!!

First I want to tell Liz you are in my prayers for a quick and healthy recovery. It certainly makes us think twice about sometimes feeling sorry for ourselves and what we are going through.

I've really been feeling sorry for myself the past few days. We made it safely but you know how us Cali people do in the cold...not so well. I came down with this cold intially...turned flu-like now my stomach just won't get better. Man this sucks but hopefully if I just don't eat I'll get over it.

I did get to work out once but that was right before I got the flu thing so I'll get back into it again today. Not sure what I'll do but FRAN doesn't sound too bad of a work out.

The gym isn't too bad here. It has the basics I need to crossfit so I'm content. Just need Jason to send out a band for dips and some rings.

I'm glad that everyone is doing well and working out so hard. It's quite motivating. I sure do miss each and everyone of you cause it's not the same without you guys. That's going to be the challenge.

I'll close but please take care of my hubby for me and my babies when you see them in the gym. I'll keep posting!

Marrisa

[MRSA (marrisa)]

Oops

meant "Greetings from Afghan"

not greetings for....this place sucks!

[wes]

Be ready, Wes is bringing his "A" game this week. All of you may need to work a little harder to keep up.

[Michele]

Between Liz and Marrisa's posts I'm a wreck!

Liz - please keep posting, your humor is very much appreciated! (-: Thinking of you everyday! Get better and get back here fast!

Marrisa - You are amazing. Your husband and your kids know this too. You should see Doc everytime his phone rings at CrossFit, I swear he tele-ports himself to it from where he is at cuz' he gets there so fast to see if it's you that is calling (-:

Hang in there Marrisa and post here often, we'll respond.

Both of you ladies inspire me. From this day forward, I no longer have anything to complain about!

Here is a B I G H U G (sorry, the font won't go any bigger (-: )
Michele

[Julie]

The reason I find CFO so inspiring is that I always find new heroes to try to emulate.
Liz - Can I have just half of your sense of humor? And from the hospital no less! You're so strong - you amaze me.
Marrisa - I admire your courage and I feel so small and insignificant, living my assuming lifestyle while incredible people like you are out there doing something about keeping us safe. Please keep posting, feel better and be sure, we're thinking about you, too!

[MENIFEE MANIAC]

FRAN- THURSTERS AND PULL-UP-7:07RX.FEELS SO GOOD TO BE BACK.

[Penny]

Hi Marrisa!!! I am so happy you posted, you are so missed. Your Crossfit family is behind you hoping this time flies by and you stay safe. Keep posting so we know how you are doing. Penny XO

Fran:
55# thruster (10# heavier)
skinny black band (red band last time)
8:42

[Christine]

Liz and Marrisa, my toughts are with you both. Take care, you two. We'll see you back soon.

Fran
21-15-9
65# thrusters
pull ups (green band) same as last time

9:59 (-2:28 somehow) and with a major headache to boot. Wonder what I could have done if I hadn't felt like crap. Glad I did it after all. Perhaps there is more to this take some time off to rest thing after all....?????

[bean]

Fran
8:35rx

CFO is so rad!!! We have such a cool family going here!!! It's so awesome to see everyone so encouraging of others! Liz, rest up! We need your humor! And Marissa, you are such an inspiration! Good luck and be safe!

I've been bumming around all morning because I did HORRIBLE with my Fran today! My upper body is so sore from Monday's pull ups, as soon as I started my pull ups I knew I was in for a challenge! My time is over 1 minute longer than last time. I've been so upset, until I read the posts!!! Thanks so much ladies for putting things into perspective for me! So I'm having an "off" day, just gives me something to work on for next time!! What can I say, not everyone can always bring the fury like movie star Wes!!! hahaha :)

[JC]

Fran,
What can I say. Last PR was 8:13. New PR 4:41. OMG!! I am so happy. I think it was Caseys constant pushing me. I can hear him saying you can "go just a little bit faster or lift a little heavier" Thanks so much Casey. Michelle thinks my time was so much better because I cut my hair:) Great work nooners. Everyone kicked ass!!

[Christine]

JC!!!!!! OUTSTANDING!!!!!

[Michele]

Fran

65# thrusters
pull ups red band
-------
14:25

I had in my mind that I wanted to be under 9min. I know, Unattainable, Casey already told me. But, a girl can dream! Anyway, at the beginning of the challenge (3mos ago) my time was 18:05... Julie pointed out that I did this in Sept and had a good time, I completely forgot!! Sept. 22nd my time was 10:55!! Knowing that, 9min doesn't seem to far off. I just hope I don't have to attempt this for a while. That Fran is a *itch!

Thank you everyone for pushing me along today. Casey - I so wanted you to let me take some weight off of that bar. But, I'm glad you didn't allow it. Fernando - you probably don't know it but your encouragement really helped. Jake thanks for saving me with the breather - no I won't kill my cat. Julie - my water girl, can't thank you enough for the pre workout snack and your support at the end. The music is starting to play so I must end my speech.... but thank you EVERYONE!!! You all did great!!! 8 people at the noon class - whooooo hoooo!

[Mike S.]

Mike S.
Fran
95#, blue band
14:00

Thats 3 min slower than Zone Challenge beginning Fran & 1 min slower than my Rx Fran a few weeks after we started the challenge.

To say that I am pissed at myself would be an understatement.

[Tom]

Fran
95#
8:53 PR

Fran is a dirty lady!

[Julie]

Fran
65#
JPU
7:34

[Dee Oh Cee]

The 5 1/2 class was on and kicking tonight. Between the Fran PR's and Casey getting jiggy on a 400lb deadlift, the atmosphere in the gym tonight was freaking awesome....
For everyone that completed the 3 month Zone challenge, I hope you had some good PR's and continue to push yourselves.

[The O.C.]

MRSA...word up woman!!! Keep your chin high and mighty girl, do your time, do it safely and get back here in a timely manner, that's an order! We miss you and continue to pray for you and safe return to your family! Keep the chin up but the head down ok, zig when they think you're gonna zag! Keep posting, it's very nice to hear from you!

So...yesterday was my Casey's Angie, and a Total attempt, which was a mistake. So..I followed Commander Hetherly below the hard deck, I saw no danger, and I took it. Oh...sorry, had a little bout of Top Gunness! So, yes, I completed my CF Total...BS-275 (pr+10), SP-165 (pr+10), DL-405 (previous pr) = 845. Yeah baby!! For those of you who were there, sorry about excitement and running around the gym acting a donkey! I was just very happy to have retained my 405 DL.

Great job tonight on Fran everyone. I will destroy Fran tomorrow, I mean I will frickin murder Fran!! Goin for less than a minute! Ha!! Doc killed it! Great job brother!

Yesterday I meant to congradulate Dustin on the huge gain from when he entered CFO a few months back. What great showmnaship dude! Keep up the solid work effort!

I also meant to post on behalf of the Soccer Team, Arsenal. YOu kids really kicked butt last night, with a very tough WOD! Austin, great to see you buddy! Hope to see you again. Everyone else, you are a team and will continue to work as one!! Great job! The honor is mine!

Liz, you just rock woman! Hang in there babe! You could've given up so long ago, but hell no...you were there, even when I am sure you didn't feel up to it. That says a lot! See you soon!

[Loner]

Fran

4:50 Rx

PR

That's all I got!

[Dustin]

"Fran" 7:10Rx (PR by 2:38)

I tried not to put the bar down and not get off the bar, however, that went out the window after the 21 pull-ups. I still have alot of room to improve. I was on a modified "zone" diet. 1 "zone" day per "cheat" day. Thanks for all the help Jordan, Paula, Tony, Doc , Casey... Way to murder "Fran" today Doc. See you all tomorrow afternoon.

[Paula]

MRSA-We miss you in the box and all of us speak of you often. Thank you for being over there and doing what you do for us back here at CFO. We all appreciate you so much. Keep yourself busy and time will start to fly by.

Liz-you crack me up! Keep the positive thoughts flowin' and get better soon. And txt me girl! I love your long funny messages. We have a collective, huge positive vibe that is being sent daily from CFO to you. All of us are thinking of you-and keeping the rower warm. :-)

Man-sparks were flying in the gym tonight!! GREAT job everyone. You all are amazing.

[nate]

Fran
7.20RX Pr by 58 seconds from last time we did it and down 4.38 from the start of zone.

the more we do fran the more I fear her...

Great job everybody for all their hard work and dedication. The results have really shown...

Thanks for the encouragement DOC

[Kat]

"Fran"

55# Thrusters
Red Band Pull-Ups

5:52
Didn't do Fran at the beginning of the Zone challenge because of my ass injury so nothing to compare it to. Had only done a weird 7 round modified Fran prior. So I got nothing. That is one very hard WOD. My thrusters need so much work--narrower grip, keeping elbows forward, stay in my heels, and on and on and on!! But I'm improving and loving it. Pull-ups were cake on the red band!
Great job all the newbies to Fran! Awesome work and PRs for the old pros!! 5 1/2ers just kick ass!! Thank you Paula, Doc, Jordan, Casey and Tony D for the coaching! We have the best trainers on the PLANET!!

[Dee Oh Cee]

I almost forgot!!!!!!!!!!!
Betsy gets the BA Barakass award for toughness tonight...
I hope your doing well Betsy!

[Betsy The Lame O!]

Fran
thrusters with just the bar
pull ups with the green band
7:05 (thats after jordan adjusted it)

wooooosh! okay so i feel like a total lame o!! For falling off of the pull up bar... but i guess now next time I WILL LISTEN TO JORDAN WHEN HE GIVES ADVICE!! I repeat, I WILL LISTEN TO JORDAN WHEN HE GIVES ADVICE!!

Thanks for all the encouragment CF you are all amazing, and by reading you posts It shows you are all really a fam bam!! And I love that! Thanks for letting me in!

also thanks Jordan for catching my pretty princess head and letting me finish my pull ups!

[Leanne]

FRAN

21,15,9 of the following:

65# thruster
pull-ups

total time: 10:21! :(

Mann..frustrated! Increased time by 3 min. no bueno! oh well there are other days to make it up. Wasn't going down fast enough on my thrusters..need to use hip action for more explosion- rest weight on shoulders with very light/little grip so the weight can bounce straight up-faster- elbows need to be higher- I keep sacraficing form. Last round was the better round..was faster and understood the movement a little more. gotta practice..I love thrusters..or used to ha..Was out of breath today. :(

On a better note: awesome job Michele! you killed it with your pull-ups on that last round!..and your form was perfect!

Betsy- I've fallen off the pull-up bar! ha..scared the crap outta me! Your not a lame O!

[Jordan Gravatt]

Fran- 4:14 PR! You all did a beautiful job. Liz...stand by girl. Your gonna be with me a long time.

[wes]

Fran - 9:00 #75 PR! Cut 4:18 seconds off my time. It's getting better, but then other guys, (Loner) are doing HALF my time with more weight. That's it, I may just have to bring out the "A" game every week. STAND BY.

BTW: Liz - you rock. Mike has been talking about you every day. And in a good way too. He misses you not being there.

MRSA - Wow, there is nothing like CrossFit to take your mind off everything else! Stay strong and just come back and kick our asses!