Monday, Sep 13, 2010

Posted by Mandee on September 12, 2010   |   42 Comments


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

Graham Holmberg 2:17, Kristan Clever 2:49 (65lbs), Mel Ockerby 2:59 (65lbs), Heather Bergeron 3:10 (65lbs), Miranda Oldroyd 3:19 (65lbs),Kim Malz 3:45 (65lbs), Rebecca Voigt 3:58 (65lbs), Elyse Umeda 6:08 (95lbs). Post time to comments.

Compare to 100525.

The Champ” with Graham HolmbergCrossFit Journal preview video [wmv] [mov]

Nine years after 9/11, a photo provides some peace

42 responses to “Monday, Sep 13, 2010”

  1. Dennis B says:

    Good Luck and Work Hard today on FRAN! Hope everyone gets a PR with excellent technique and intensity. Train Hard, Train Smart, Train to Survive!

  2. Dennis B says:

    I almost forgot. Use the same extreme intensity as displayed in the picture. Sweet vascularity Russell. I could start an IV in your forehead or right above your zygomatic arch. Get some CFHSV CrossFitters!

  3. Katherine Berger says:

    I wanted to second Dennis’ comment and wish you all luck today with Fran! Especially you Katie G! Know you can do it! Good luck to everyone and hope to see some new PRs today! I’ll be watching from the couch 🙂

    and yes, that’s quite a vein on russells head. 🙂

    great picture!

  4. Aaron says:

    5:31 PR

    Great intensity, support, encouragement and lots of PRs this morning, anduite a few people cashed in their Fran V-card today.

  5. Garrett D says:

    9:15 rx’d. PR by 1 min exactly. Awesome work in the 6am class with everyone that rx’d getting a PR and most of the others as well. Great start to the week.

  6. Tye says:

    6:14 RX’d, PR by 4:43, which is exicting and sad at the same time. I blame the altitude of Colorado (Crossfit Castle Rock) for such a huge difference between my first and second dance with Fran.

  7. Larry Lowe says:

    6:05 PR by 40 seconds

    Breaking out the butterflys PUs next time.

  8. Matthew says:

    6:10 as rx’d, PR.
    I did much better on the pullups this morning,my thrusters however, felt awful and had a hard time locking out at the top. They all felt heavier than normal. Still pleased with the PR today! Next time it’s going to be a sub 6. I just have to say that every single person in the 6 am class worked very hard this morning! Just watching the first heat was very inspiring, everyone left it all out there. Great Job on all PRs and especially Mandee with the sub 6 min and putting her name on the board!

  9. Kyle Mosier says:

    7:03 as rx’d, PR by 1:21

    I could have gotten sub 7 if I had been there mentally. I thought I was in the second heat until about 5 seconds before we started, so I got off to a rocky start. Not bad considering that.

  10. Brady says:

    10:00 min cutoff , 95# thrusters, but scaled to jumping pullups. Got through all thrusters and ran out of time so didn’t get over to do the last 9 pullups.

    First time for Fran…was excited all weekend about it, and now I know what she is all about! Great work in the 6am class, lots of fun!

  11. Jake Naumcheff says:

    Fantastic job by everyone this morning!! Everybody hit Fran with intensity and fearlessness. Keep up the great work guys!

  12. Penelope says:

    12:27 (55#) – slow, but happy – 1st time to finish with full reps of pullups. Can’t wait for next time.

  13. Mandee Miller says:

    5:59 as rx’d (PR)

  14. Brian Strickland says:

    Scaled / 7:56 (I think, maybe 6:57) 7:56 sounds more realistic.

    Scaled to 75# on Thruster. I honestly think my flexibility is holding me back more here than strength.

    Scaled to jumping pullups. In warmups I linked 5 kipping pullups and could have probably made the 6th. This is a huge step for me, but still far from what I expect.

    Overall, great lunch class, it was nice to actually see a big turnout.

    No doubt, Fran is a bitch.

  15. Karen says:

    5:21(pr) as rx.

    Considered a PR because I have no previous time and have only done this one time before in Dec. 08 but didn’t write my time in my notebook (is that a KTE penalty?) Good baseline time I guess. But I spent a lot of time over or under the bar trying to breathe. Need to realize that I will keep breathing regardless. No pukie, though.

  16. Patrick says:

    4:50 Rx (PR by 8 sec)

  17. Jason Terry says:

    Lack of regular attendance, lack of hydration this morning, and poor, poor, stupid rep scheme attempted by me. I thought dropping weight and really pushing through this would be just as good as a slower RX’d workout. Pushed through 21 thrusters resting on #16 then PU’s in a couple of sets then died on 15……cottonmouth, dizzy, total lack of energy. By far the worst I have ever felt. Afterwards talking with Patrick he verified my stupidity on the rep scheme. He suggested 7-7-7 with regular rests and 3 deep breaths…using this throughout the workout seems to work for him….(4:50 see above.) Thanks for the insight Patrick…..learning everyday.

  18. Robert S. says:

    7:30 almost a minute over pr.

    This time is completely unsat. I got through the round of 21 unbroken, and then totally fell apart. Put the bar down far too often, hell I even dropped it in the bottom of a front squat once. Complete puss.

    This “Fran” time is a perfect lead in to the conversation that our coaches have had with us about diet and nutrition. As many of you know, I was very strict about paleo/zone for some time. I weighed around 145-148 and was 8% body fat (sometimes less depending on the method). I ate 16 blocks a day and 2x fat. Shortly after the Firefighter Combat Challenge I convinced myself that my size was my biggest downfall. I was little, therefore I was not strong enough to be competitive. I switched my diet to unweighed/unmeasured paleo and started doing CFFB programming. My lifts sky rocketed. DL went up by 40#, squat by 30#, clean by 20#. I was without a doubt getting stronger. The problem was (and is) I was getting bigger, too. Russell put it to me this way, and it makes a lot of sense. I wasn’t getting stronger because I was getting bigger. I was getting bigger because I was getting stronger. The increased focus on lifting heavy stuff and increased food intake resulted in an increase in mass. I am by no means what we can call a big guy, and I’m not displeased with how I look. I am, however displeased with the scores I’m posting on the whiteboard. I can assure you these scores are a result of diet. I accepted that I would gain weight with the CFFB programming and diet. It worked, I got stronger and bigger. I don’t think that this made me a better overall athlete. This increased strength was met with a decreased METCON capacity.

    We all have different reasons for doing CF. Some of mine are different now than when I started. However, just coming in a doing a WOD is not enough. You may as well go eat crap and go to the globo gym. You will most likely see the same results. The WOD is a piece of the pie, but store bought pie and a pie that someone took some time in the kitchen to make are two different things. The one that was made in the kitchen with some hard work and love is always better. This is just like CF, its better when some extra work is done in the kitchen. After much thought, I can’t say that anyone should be asked to go train somewhere else because of their diet choices, but I can assure you that your diet choices will bring you training to a whole new level. Don’t be afraid of the Zone. It becomes pretty easy after a while. It doesn’t have to be 16 blocks and that’s it. You can always adjust to meet your needs. Up the fat blocks, decrease the carb blocks, or eat more carb blocks post WOD. There are lots of ways to approach it, but ultimately you have to find what works best for you.

    If anyone has any questions that for whatever reason they don’t want to ask a coach, please don’t hesitate to ask me. I will do everything I can to help you with your nutrition.

    • Patrick says:

      I have a nutrition question. Where do you get that clabbered milk you like to drink from a Mason Jar? Speaking of clabbered milk, any luck on the raw milk deal?

    • Robert S. says:

      Patrick, I cannot disclose the location of the still where I make the stuff in the mason jar.

      No luck yet, I’m going to check out a farm down the road from me this week. Not so sure it is the best source, though. We shall see.

  19. Katie says:

    Today was by FAR the shittiest I have EVER felt during a WOD… a complete lack of mental stamina and physical weakness. Its been an incredibly stressful last 5 days with terrible eating so its no surprise. There’s always tomorrow…

    Thanks kerri for the push 🙂

    • Kerri says:

      Girl, you’ll get her next time, and I KNOW you’ll be at the top of your game! Hang in there, and, keeping you in my thoughts!!

  20. Tasha W says:

    4:53 Baby Fran. 25# bar (shoulda done 35, but I wasn’t sure what my hips could handle) and JPUs. Mega scaled, but I didn’t stop! I now have the nasty Fran phlem cough!

    • Barry S says:

      Dena kept asking if I was ok!!!
      “You keep coughing…what do you need?”
      Kept trying to blame it on Fran but she didn’t believe me!!

  21. Ron Wood says:

    7:11(PR) as rx’d

  22. Katherine Berger says:

    Great job Tasha!!!! Keeping that baby safe and strong!!!

    • Tasha W says:

      Thanks SO much, Kat! It felt great today! I was kinda feeling a little pull in my hip when I practiced a couple with the 25# bar, but once I got going & blew through them unbroken with no issues, I was thinking, “I should have gone higher.” Oh well, better safe than sorry! I’m so ready to get my pullup back… 🙂

  23. Aaron says:

    Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed.

    Set per mile pace at a 6:40. I’ve done a Tabata Endurance on a rower, but never ran it on a treadmill. This was tough!

  24. tracey says:

    6:25 as rx’d(PR) by 2:20min…I can’t wait to see how I do on the next Fran with sleep and no sleeping med’s(that apparently don’t work on me.) Very pumped about unbroken 21 & 9 thruster’s.

    Good job to everyone who pr’d and to the first timers. I love the nervousness/anxiousness Fran creates in everyone. Only a crossfitter would understand. GREAT WORK EVERYONE!

    Proud of the 9:00 a.m. class…very hard work today ladies 🙂

  25. Jake Naumcheff says:


    PR by 7 seconds. I was already beat going into this workout mentally. The fact that I spent all weekend consuming nothing but bad carbs instantly put the thought in my head that I was not going to set any records on this today. My body felt great after I got the bar moving but my head wasn’t there. One day they will both come together.

    I can’t say it enough. Great job to everyone today!

    Sorry to the 5:30 class if I acted like a drunken idiot tonight after I did the WOD. I puked once in the parking lot and then once in the trash can in the gym.

  26. Kerri says:

    Rx’ed-8:37 (PR) by 1:14. I put 2:14 on the whiteboard, but, I blame it on Fran brain….I’m no mathematician either….

    Still not breathing right, my lungs and throat are jacked up!

    All 21-15-9 thrusters unbroken. TOTALLY need to master repping out those kipping pull-ups, and I’ll drastically change this time. Thank goodness there’s a pull-up clinic…I need some intensive tutoring!!

  27. klowe says:

    2:37 PR
    first time with everything unbroken

    It was an incredible site seeing 4 attractive women puking at the same time : )

    • Kerri says:

      Awesome time KLowe!! Hate I missed the Pukie Post-WOD cooldown….

    • Emily D. says:

      Celebrate this kick ass time with a good, cold beer 🙂

      4 chicks heaving in the bushes isn’t something you see everyday. I left about 5 pieces of previously swallowed gum out there.

  28. Barry S says:

    4 pullups shy @ 9:44, 75# bar
    (landed on muh heel when I dropped and was done…not bad with the ankle still messed up!)

  29. Emily D. says:

    Was on thruster #5 (55lbs)of the last round at cutoff. First time doing pullups all the way through….wish I could have finished…I would have beat my last time. Next time I am slaying that wench as rx’d 🙂

    felt better this time because I am eating clean. Maybe Russell is right about this nutrition stuff 😉 I kid kid.

  30. dunnbball says:

    As RX’d in 9:56 (PR)

    Last time I did this was at the level 1 Cert and I had a few thrusters and 9 pull-ups to go at the 10 minute cut-off. Thanks Penelope for encouraging me to keep moving. 🙂

    I’m traveling for a while… See y’all in October!