Tuesday, 25 May, 2010

Posted by Mandee on May 25, 2010   |   46 Comments


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

Post time to comments.

Compare toΒ 100109.

Southeast Regional events have been posted!

46 responses to “Tuesday, 25 May, 2010”

  1. Will Blankenship says:

    6:08 as rx’d

    I forgot to write my score on the board… I was too out of it. I was hoping for at least a sub 6. I probably could have done without a few of those 3-5 second rests. They add up quick.

    • Will Blankenship says:

      BTW… According to my spotter (thanks, Joe) I did 1 too many thrusters on the first round, so… maybe I could have shaved another second or two off of that time, but I didn’t want to guesstimate. Next time it’s sub 6.

  2. Aaron says:

    6:23 as rx’d

    PR by over 2 minutes and 23 secs off my sub-6 goal. I was able to get the first 21 Thrusters and PUs with butterfly kip unbroken. I need to remember to breathe during the Thrusters, don’t think I started until rep 11. I forgot how bad Fran hurts, guess a 4 month break will do that. I hope we don’t have to wait that long again.
    A lot of PR’s in the 6am class too, great job!

  3. Zak says:

    Deadlift 5 RM
    I almost blacked out after 4. I had 415×5 2 weeks ago.

    Complete 5 rounds:

    3 Power Snatches
    3 Snatch Pulls
    3 Power Snatches

    *Do Not Drop The Weight. Do Not Set It Down.

    *If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.

    Rest 120 seconds between sets.

    Used 135# and dropped once in the last set.

  4. z says:

    5:15. Over PR by 20 seconds. The Regional events are wicked. Good luck to those competing.

  5. Larry Lowe says:

    I did the Khalipa/Spealler travel WOD posted the other day. It sucked in the crossfit good way.

    100 hang squat clean thrusters with 25 lb dumbbells
    with 4 burpees on the minute every minute

    = 18:45

    I will add this to the Larry Lowe travel WOD book. Its a good one.

    Regionals events look awesome! Go CFHSV!

  6. Todd Mc says:


    Off PR by about approx 1 1/2 min. Thrusters felt strong, had to do strict pull-ups, can’t get kip going on CF bars due to height, previous Fran attempts were on a taller bar.

    1/10/10 – 5:25
    11/17/09 – 6:38

  7. Katherine Berger says:

    First of all, nice butt Tracey πŸ™‚

    Secondly, to all you CFHSV women….get out there and kick some ass with Fran today!!! Someone needs to knock my pregnant time off the board!!!! You girls can do it!

    • Emily D. says:

      hehe…glad I wasn’t the only one thinking that Kat!! Awesome pic Tracey….strong women are H-O-T!!

      going to attempt to RX Fran for the first time today……have a feeling my hands will try to tell me NO!

    • tracey says:

      AWWWWW! Thanks ladies.:) I told Russell not to post pics of me if any cellulite was showing.hehe!!! STUNT BUTT is the goal for all of us ladies…AND A GOOD FRAN TIME!(OF COURSE)

    • Patrick says:

      I was thinking the same thing.
      Thanks for pointing it out.
      Now, everyone. Go check out Tracey’s butt.

    • Gina says:

      WOW Tracey…I couldn’t agree more! You’ve got some rockin’ form Sista!! Fran was tough and I really hope next time I will be able to do as Rx.

  8. joe c says:


  9. Mandee Miller says:

    7:46 (PR)

  10. dunnbball says:

    Scaled in 7:47 (PR)
    I did JPU’s to keep the intensity up… used a 6 in box, then added a 10lb plate each round.

    I used a 12 in box for JPU’s in Jan and completed it in 12 min flat.

  11. Russell says:

    worked up to a 1RM box squat- 365. 60 pound PR. I think I’ve got at least 375 for actual back squat now. God bless Louis Simmons.

  12. Tasha W says:

    Tracey, you’re such a CF Hsv star!! Love it! (And, yes, your butt is awesome!) heehee!

  13. Barry S says:

    Bench day in baghdad…
    not my strongest…wound up at 185#, but didn’t feel comfortable. Seems like I should be able to do more!
    guess i just need to work more, eh?

  14. klowe says:

    Events for Jacksonville are posted. Varied, diverse, intense, balanced. Programming does not seem to favor one build over another…IMO


    screwed around with the squat clean just to remind myself that I can do that movement. Silly, I know……just need to rest and stay out of my head for the next few days.

    Going to be fun!

    • z says:

      KLowe, I can see why your happy. If the stars have ever alinged for you in a CF competition it is now. The programming is a strength and burst-metcon (i.e., low # of continuous reps) fest with basically no running. Going to be a great test all around and is loaded with fire breathers, but I like your chances here bro.

  15. Patrick says:

    Rx’d: 4:58
    Might have clipped a few more seconds off, but Russell wouldn’t count my Cheater McCheaterstein thrusters.

  16. Garrett D says:

    10:15 Rx’d. I’ve been feeling extra weak and tired for the past several days. I think it’s a combination of not the best diet lately and fighting off something. I’m going to try this one again in about a month.

    • Garrett D says:

      Official Warrior Dash finish was 3,269 of 5,417 runners on Saturday. I kept pace with Emily, who was definitely not at 100% health, but I didn’t mind as I wasn’t feeling well either. I’ll let Josh tell everyone that he finished 118 overall for the day……. We definitely need to bring a bus load of people next year. It was an absolute blast. Beer, mud, water, viking helmets, obstacles, a little cross country running, crazy costumes. It’s a winner.

      Next year’s goal is to break 1,000 place.

    • Emily D. says:

      Dang Josh…..you BEAST….even with those shorts you kicked ass πŸ™‚

      I am just happy I made it past the log obstacle….and I didn’t drown in the mud.

      Next year more beer will be on my agenda.

  17. Emily D. says:

    and don’t be fooled….G was just as miserable as I was trucking it up that mountain!

  18. Tasha W says:

    6:33, JPUs and 55# thrusters. I was pretty happy-just shy of 5 mos preggers and I was looking good on the scaled side of the board! πŸ˜‰ Been struggling through some of these wod’s lately so needed the confidence boost!

    • Tasha W says:

      p.s. Just looked & last time I did Fran (Jan 9) I had been doing CF for a month & my time was 8:49 scaled with 45lb thrusters and jumping pull ups. So, still, a BIG improvement!

    • Katherine Berger says:

      Great job Tasha!! You were definitely moving (and I know its tough in early pregnancy when you are light-headed and exhausted and out of breath!) Way to go! We need a pregnancy leader board πŸ™‚

    • tracey says:

      I agree babies momma leader board!

    • Kerri says:

      Way to go GIRL!!!! Didn’t even realize you were smokin that WOD like that!! Awesome!

    • Tasha W says:

      Thanks, ladies!! P-Lo was a great counter/cheerleader!! Kick butt in Jax! Can’t wait to see the pics, video, updates, etc! We’ll be here, cheering you all on!

  19. Russ says:

    9:59 Scaled to down to 75#s. Although scaled – a big improvement over last 2 times. (Jan.9th DNF, Nov 17th 14:38) Much room for improvement on pullups.

  20. Robert S. says:

    At the NASA Gym today.

    6:48 (pr)

    This is almost a 2 minute pr. I DO NOT like doing this kind of WOD by myself. May have done better had I been at CFHSV.

  21. Tyler says:

    4:00 PR

    All thrusters and 1 set of pull ups unbroken. Need a stronger grip!!

  22. Brad says:

    I did heavy fran at 135# time was 11:50. I haent seen oukie in a while i was glad he could pay me a visit today. Thanks for the motovation from the 430 class.

  23. Brad says:

    (*haven’t *pukie )good thing i can type real good

  24. Emily D. says:

    15:50something…..first time doing Fran with KPUs…..I am sick of doing JPUS……I didn’t lose any intensity that is for sure πŸ™‚ had to go down to 55 lbs…..and do some JPUs ….pretty pissed at myself. Boo hiss.

    Met pukie as I was leaving……..I tend to have a weird delayed pukie. Love how Tracey and Tracy just kept chatting πŸ™‚

    Been trying to push myself more lately………

  25. Karen says:

    No Fran for me today. In fact, I haven’t done Fran since 12-2008 and I don’t have a time (didn’t write it down in my book). Imagine, no Fran time in almost 2 years of Crossfit! After Regionals I may have to see what I can do.

    Pretty happy with WODs for Regionals. No Wall Ball shots and no LONG runs!! Woo hoo!!

    Messed around at the gym today, making sure I could perform the movements in the Regional WODs. Hope my muscle-up with a start from hang then pull to bent arm swing will pass the movement standards.

    Great to see the 4:30 class today! With my kids out of school for the summer, I may be able to make 4:30 or 5:30 classes more often.

  26. Jake Naumcheff says:

    I did the first round of Fran today.
    As Rx’d

    I know anyone can knock out that first round unbroken and where most people fall apart is in the round of 15 and 9 but I really wish I would have kept going. My Fran time is terrible and I felt great today but I knew it wouldn’t have been a good idea to finish it out and kill myself a couple days before Jax. I’m definitely revisiting this one after Regionals.

  27. Kerri says:

    Modified Fran, to avoid ripping up my hands (not that I’ll be the go-to-gal for the pull-ups at Regionals or anything)

    6:34-Thrusters as rx’ed, and all unbroken-on first 21, did the first 15 without stopping, then had to catch my breath and keep going…

    7-7-7 on pull ups. all were legit and chin above the bar, no rips, and still, pretty much just 1-2 at a time….I HAVE to learn to make myself push away from the bar, so I can get my rhythm and momentum going on them…..

  28. Daniel says:

    6:12, outta shape. PR is 4:35. Russell didn’t cut me any slack. Bad time is my own damn fault. I’m back at crossfittig again after a little hiatus. I can’t master gymnastics in just two months apparently. Oh and injured again. Landed on my neck this time. Not fun.