Who Pissed Off FRAN?!!??

WOD, 9/02/09:

From the CrossFit main site, what I consider to be…”Fran on Crack:”

For time:

Row 1000 meters

95 pound barbell Thruster, 21 reps

21 Pull-ups

Row 750 meters

95 pound barbell Thruster, 15 reps

15 Pull-ups

Row 500 meters

95 pound barbell Thruster, 9 reps

9 Pull-ups

If you do not have a rower, replace row efforts with a 1 mile run, 800 meter run and a 400 meter run.

OR the modified version:

For time:

500 M Row/400 M run

15 Thrusters (weight dependent on ability)

15 Pull-ups (band/jumping)

500 M Row/400 run

10 Thrusters

10 Pull-ups

500 M Row/400 M Run

5 Thrusters

5 Pull-ups

So, if you didn’t think the CrossFit classic WOD, FRAN, could get any worse, it has!  This is FRAN, same weight, same movement, with a descending row/run in between rounds.  I have never done this workout, but I can bet it will be similar to getting kicked in the shins (or perhaps more like between the legs!)  I have written the modified version, which many of you will be doing (don’t worry it will still hurt!)  I looked on the main site for times on this WOD and I saw everything in between 9.56 (absolutely SICK!) and 28.49.  This is NOT DESIGNED TO TAKE AN HOUR!  So, if you cannot run/row 2 miles and do FRAN in under 30 minutes..YET, we are going to ask you to do the modified version.  Most of you will be running, because we only have to rowers (do not feel deprived…I have been in very few CrossFit gyms that have more than four rowers).

 

Shlee get inverted during "Diane."

Shlee gets inverted during "Diane."

 

Never allow a slight injury to slow you down. Becky DID WORK despite injury.

Never allow a slight injury to slow you down. Becky DID WORK despite injury.

 

Mark Waters, of CrossFit Milford, stopped by to show us another modification for handstand push ups.

Mark Waters, of CrossFit Milford, stopped by to show us another modification for handstand push ups.

 

High school teacher, Kyle, has not allowed her change in schedule to affect her ability to get a WOD in daily.

High school teacher, Kyle, has not allowed her change in schedule to affect her ability to get a WOD in daily.

8 Responses for Who Pissed Off FRAN?!!??

  1. Miller:
    September 02, 2009 02:23 am

    I know this is a little sick…but I'm almost as pumped about this WOD today as I was about the filthy fifty…

    Leave a reply  
  2. LP:
    September 02, 2009 03:35 am

    I feel the same way…

    Leave a reply  
  3. Mike M:
    September 02, 2009 03:43 am

    Umm, so this WOD looks insane

    Leave a reply  
  4. LP:
    September 02, 2009 05:43 am

    Hello All!

    Kristen Miller, a fellow member of SCF, has just moved here from New Mexico. She would love to participate in a tri in Madison and the Hammerfest in Bran; however, she doesn't have her bike here yet. Does anyone have a bike that she could borrow?

    Leave a reply  
  5. Joe K.:
    September 02, 2009 08:45 am

    Elm City may be able to help… how tall is she?

    Leave a reply  
  6. Jenn:
    September 02, 2009 09:25 am

    I have a bike I had gotten it originally to do tris but then was not able to. It is not a couple years old but I would not mind at all…. Can't wait for 5:30 to get here!!!!!!!!!!

    Leave a reply  
  7. Miller:
    September 02, 2009 01:58 pm

    Let's start posting some times…

    25:00 @75lbs

    Leave a reply  
  8. LP:
    September 02, 2009 04:39 pm

    16.49 Rx'd. Thanks Joe and Jenn. Jenn, since you are close (at the gym) we will prob take you up on your offer. Joe I will let you know if we need it. THANKS ELM CITY CROSSFIT http://www.elmcitycrossfit.com (check it out)

    Leave a reply