Other Fun Fran’s
Firefighter Fran (CrossFit Norcal) [wmv][mov]
Flying Fran, CrossFit OKC [wmv][mov]
Frantastic WOD
Your choice
Regular Fran
21-15-9
Thruster M95;W65
Pull Ups
Skinny Fran
21-15-9
Thrusters M75;W45
Pull Ups
Fat Fran
15-12-9
Thrusters M135;W95
Chest to Bar Pull Ups
Modifications for all of these will be available.
Sleep is one of the most underrated tools to improve performance and recovery. It is so important that early man still slept even though they did not have the secure environment of houses, locks, and security systems. Early man was low on the food chain more prey than predator, and yet from sundown to sunup […]
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We often see accessory work programmed consisting of trunk work, mobility, prehab/rehab, and even bodybuilding. Is this just to fill the hour, or is it important? Of course it is, and let me explain why! The fact that it happens to be at the end of the workout does not mean it is less important. […]
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The law of individuality tells us we are all the same, but we are all different. We are all made of blood and tissue but how we approach things or respond is individual. Everyone will respond differently based on genetics, stress load, nutrition, and recovery. However, there are some general things that you can focus […]
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23 Comments to "Thursday 3/4/10 CrossFit West Houston"
Stephanie Brewster says:
March 3, 2010 at 10:38 pm -
Nice video of Rob and Sandra doing Fran! Way to go guys!!!
Ryan H says:
March 3, 2010 at 10:47 pm -
Hahaha. I definitely see the resemblance. Rob you need to get your head through the window!
Daniel J says:
March 3, 2010 at 11:01 pm -
I am feeling Frantastic!!!
Vanessa says:
March 3, 2010 at 11:32 pm -
That song was painful to listen too! LOL!
Rob says:
March 4, 2010 at 7:30 am -
@Stephanie Brewster
Nice. Two flaws with this theory, first Sandra is not asian and second I don’t have a 3:00 Fran like Greg A.
@Ryan H
Greg does seem to have issues with getting his head through the window and questionable chin over the bar…lol.
Rob says:
March 4, 2010 at 7:31 am -
I really heart Firefighter Fran, the original version. It is bad A$$.
Kimberly says:
March 4, 2010 at 8:33 am -
what’s firefighter fran? i’ll see if my back is in any shape to make it today :-/
Rob says:
March 4, 2010 at 8:34 am -
@Kimberly
There is a link to the Firefighter Fran in the post.
Kimberly says:
March 4, 2010 at 8:35 am -
yeah, i just saw that. i haven’t had my coffee yet this morning…
Vanessa says:
March 4, 2010 at 8:42 am -
This morning I focused my limited work out time on streching…I did add a quick 50 Burpee work out in there and didn’t have a steller time…3:12 mins. I also did 25 HSPU’s with one abmat.
Have a great day!
Steph D says:
March 4, 2010 at 9:45 am -
Does “Fat Fran” require chest-to-bar pull ups?
Rob says:
March 4, 2010 at 2:24 pm -
Did Kind of Fat Fran…115/c2b pull ups 15-12-9 8:27. It sucked.I broke up thrusters 10-5, 6-3-3, 4-3-2 and pull ups 5-5-5, 4-4-4, 3-3-3. She wasn’t completely fat, but sure was heavy.
Daniel says:
March 4, 2010 at 2:49 pm -
Watching Firefighter Fran is giving me an asthma attack
Nicole G says:
March 4, 2010 at 5:15 pm -
I just watched Firefighter Fran. Adam is now on my “list”. Sorry John Mayer, you’re OUTTA HERE!!! You are a weenie boy and Adam is a stud.
Nicole G says:
March 4, 2010 at 7:19 pm -
Skinny Fran – 6:51
45# and kipping
Ana B says:
March 4, 2010 at 7:25 pm -
@Nicole G
You rock! I want to kip too!!!
Steph D says:
March 4, 2010 at 8:16 pm -
WOD at the park-
8 x 400 m with 2:00 rest in between (1:55, 1:55, 1:55, 1:54, 2:06, 2:10, 1:58, 1:45)
Then 10 rounds of: 3 dead hang pull ups, 10 sit ups, and 20 squats.
Not for time; just made sure I kept moving at a good pace.
Mike S says:
March 4, 2010 at 9:10 pm -
First time posting. Hoping to do so more regularly…
At Crossfit Veritas in Graham, TX
1 Burpee
15 Thrusters – 95#
4 Burpees
15 KB Swings – 53#
6 Burpees
15 Sit ups
8 Burpees
15 Push ups
10 Burpees
15 Pull ups
12 Burpees
9:56
Daniel Brewster says:
March 4, 2010 at 10:11 pm -
Skinny Fran – 75 lb and kipping – Darn, can’t seem to remember my time 🙂
Rob says:
March 4, 2010 at 10:19 pm -
@Mike S
Welcome to posting Mike. That lookes like a fun one.
Daniel J says:
March 5, 2010 at 9:35 am -
I broke up with Fran… She hurts me everytime I meet her.
“Fran” 95# 5:01
Aja and Rob are animals… Fat Fran (135#) and Chubby Fran (115#) with C2B PullUps is insanely awesome in my book.
Kimberly says:
March 5, 2010 at 9:40 am -
9:something for skinny fran… i think it would have been better if 1. i’d gotten my squats all the way down and 2. (which influences #1) i hadn’t messed up my back. so 9, almost 10, minutes for fran with a nasty back i don’t think is too terrible… my pullups felt GOOD.
also, crossfit (on fb) put up some dude doing 106 pullups… good for him, but is he getting high enough to really call them pullups? 🙂
Ana B says:
March 5, 2010 at 1:48 pm -
Skinny Fran – 5:48
45#
skinny blue band
Can’t wait to kip and no band!