A.
“Fran”
Rounds of 21, 15, and 9 reps of:
95/65 lbs Thrusters
Pull-Ups
Rest until relatively recovered, and then…
B.
Two sets of:
Bulgarian Split Squats x 20 reps each leg @ 1010
Rest 60 seconds after each leg
Single-Arm Dumbbell Row x 8 reps @ 2110
Rest 60 seconds after each arm
A. Bryan – 5:28. Christy – 14:20.
B. Bryan (squats no weight, db row 53# kettlebell).
A. 12:42. Felt really tired for some reason. Thrusters felt heavier today and PU were awful.
B. 25lb for BSS was to heavy to keep up that crazy tempo. 2nd rd at 15lb.
45lb for row was too light. Went up to 55lb which felt perfect at that tempo.
I think I need rest.
A. Was dubious about my chances but it went really well. 4:11 PR old time from Sept was 5:01. The butterfly pull ups are a game changer. 11/10, 8/7, UB 11/10, 10/5, 6/3 – fell apart a bit on the last round of pull ups had a hard time getting my rhythm, but kept flopping about until I dropped at six and reset to get the last three. B. BSS – 25, 20 – 25 was way too aggressive and had to stop at 13 to rest. Finished the set and then dropped to 20, which I almost couldn’t make… Read more »
First ever Fran. Not sure how I missed it over the last year but I did.
A: 6:38 w/85lb barbell
Thrusters 21/9,6/7,2
Pull ups 9,8,4/8,7/5,4
B: BSS: 25lb DBs
Row: 53lb kettle
That was a lot of split squats.
Wasn’t it great?! We will do it again this year (probably at least twice more) so be on the lookout!
When I didn’t die at the end? Yes, that was great. ?
No Fran today. Caught a mini cold over the weekend, didn’t want to die.
7min AMRAP with a friend
10 Thrusters (75#)
15 box jumps (24)
4+11
Just save it in your back pocket for another time when you need a quick workout. 🙂
That’s the plan! I did it back in September and got a PR at 3:44!
A. Fran
3:47
Not a PR but I’ll take it. First time doing Fran in 2 years. Thrusters were unbroken. Pull ups were the limiting factor. My right grip was what went but still really happy with the result. Just broke up the PU into quick sets and the hand held up alright.
B. 2 sets
BSS x20 ea. leg @35×2
8 x db rows ea arm @85
This was the worse possible rep scheme for BSS! Those were brutal!
Super impressive Chad, sounds like you had a good plan for the pull-ups.
Thanks buddy. Great job to you as well. Just like every other workout, grind it out the best you can and suffer later.
Great job!
Killed it! I’m with you on the BSS sets. It felt like they were as long as January has been!
A. 5:56 w/ 80# 9/18/2017 same # 6:27 PR by 0:31
B1. 25# then 20# —-legs smoked
B2. Improv with Olympic bar 60#
A. Rx’d 3:25. Not a PR but close. I had a case of the Monday’s…
Thrusters – 15/6, 9/6, 5/4. This was my plan going in after testing out my legs. No juice and didn’t want to burn out
Pull ups – UB, 10/5, UB. Right hand slipped on 15’s…
B1. 30lb dbs. Ouch
B2. 45lb db
Wish I had a case of the mondays so I could go that fast! Well done!
Ha – thanks man. I seriously don’t know how you rolled out of bed and tackled Fran. I would have hit the snooze button!
Nice job!
I do not typically post in here, partly because I forget and partly because trying to keep with everyone in here is nearly impossible! On the other hand, it is “Fran” so I felt obligated to post lol.
A. “Fran” 7:52 RX, w/strict pull-ups
B. BSS X 20 each leg w/45Ib DB’s
SADB Row X 8 w/60Ib DB
Awesome! Post more often!
Great job and keep posting. It’s good accountability and encouragement along the way.
Hi José!! Alice says hi too. 🙂
Hi roomies!!! I hope all is well!!!
So…never done fran before. I also have never trained kipping pullups. Only followed invictus at my home gym and have not’ been coached on em. Did this one at 90 lbs with strict pullups. 11:15 . Would normally scale the weight further but was looking for more of a strength day today.
B.) Done at 25 lb dbs for BSS and 50 lb db for rows.
Cool you have your emphasis on building strength, it’s definitely super necessary to build a good performance on Fran; but as some people have noted, Fran is meant to be a fast intense workout, in most cases you should timecap yourself to 10 minutes max. If the strength on the thruster is still in development, i’d advise you to go with lighter loads, i did it a few times with 35 kgs (around 70 something lbs) before going at 95 lbs. If you think 45 pull ups is a lot of volume to go fast on strict, and you haven’t… Read more »
Impressive with strict pull-ups!
Here are some links to kipping pull-up drills. You can figure out where you need the skill practice and start there:
https://www.crossfitinvictus.com/search/pull-up+awareness+month/
Let me know if you have any questions! Or feel free to email me a video at michele@crossfitinvictus.com
A- warm up 20 seconds airdyne sprint 10 single Arm dumbbell thruster x 3 sets
Fran – 2:37 UB big PR
Split squats – 25 pound DB shit show
Rows – #45
holy hell, that’s so friggin fast
Wow, super impressive. I don’t even think I could visualize doing that many reps that fast!
That’s incredible man. Great work!
Way to PR! Crushed it!
Killed it
Awesome time on A. And spot on on B! Shit show for sure! I was way too optimistic and tried 25# DB amd had to stop halfway through the set.
A. Fran – RX – 4:26 (8s PR…really wanted sub 4min…but I’ll take any PR) Thrusters UB, 10/5, UB Pull Ups 12/9, 6/4/3/3, 3/2/2/2 ***Pleased with thrusters, but the pull ups didn’t come together as I had hoped. B. BSS x 20 each leg @ 1010 w/ 25# plates each hand SArm DB Row x 8 @ 2110 w/ 35#, 45# ***I am a huge mind over matter girl…I try to play lots of tricks on myself to get through things…today my ass did not care that bikini season is just around the corner..it hates BSS’!! C. Michelle’s Plank Challenge… Read more »
that round of 15 is misery, that C also looks like misery….. way to go for the misery candy!
Congratulations on your PR!
Way to PR Candy! That’s a great time!
Great PR!
Wow on both the PR and the Plank Challenge!!
Congrats on the PR! About C: looks like the plank challenge just got spicier 🙂
A. 9 mins. This is a PR for me pretty sluggish. But I did it.
B as rxdR
Great job on your PR!
A PR is a PR be proud!
Feeling sick today, but wanted to give it a shot 5:05. 1m faster than last time 21 unbroken. Slowly going back to my lifetime PR of 3:16.
I could feel the lactic acid in my body.
B
Did the lunges with 25 and nothing
Row with 105
Well on the way and well done.
A. 6:53 RX. Not a PR but I don’t have any current time for Fran to compare to.
Truth be told, I avoid her like the plague but I’ve promised myself that I’d take anything thrown at me and just do it. No complaints.
B. Unweighted on the split squats.
30# DB for the Rows.
Way to get after it today and stick to your promise to yourself!
Great job powering through it!
What a special day – Fran AND Bulgarian Split Squats! Who could ask for anything more?! For Fran, hoping to see some PRs today! Focus only on the task at hand – whether that be the set of thrusters you’re on, the set of pull-ups you’re on or even the mini-set within the set – and making your movement as efficient as possible (whatever that means to you with your personal cues. Common ways to do this for the thruster are to focus on explosive hips and also the breathing rhythm which should be in on the downward movement and… Read more »
… little emotional depleted from the weekend “my get up and go got up and went” or something to that affect so …
B1. BSS 2 x 20: w/ 35# DBs
B2. DB Row: 75# DB, 85# DB
… stretch and a steam.
A. I’ve gotten very creative with a number of dirty words when I woke up and saw that you guys planned a date for me with the craziest b*tch I know on a monday morning 😉
Nevertheless, I conquered the moments of awkward silence (while gasping for breath) and managed to wrap this date up in a personal record time of 3:17!!
B. Done
Way to start of the week, thnx Invictus crew!
Well done on the PR!
Awesome job, Steven!! Solid time!
Great job! I went from bed to Fran in under 30mins and let’s just say my attitude was poor!
Ouch that’s harsh haha. I fueled up with breakfast and coffee and hit it about 2,5hours after I woke up. Still, monday morning and Fran is not a nice combo whatever the situation haha.
congrats on your PR that is FAST
WOOHOO!!
Morning session:
A) OT3M x 6: 8 backsquats + 50 mts sprint. In kgs: 90, 100, 110, 115, 120, 125 (8 reps PR).
I tried to do 70% effort on the sprint, trying to keep on some reserve energy for the squats, went all out on the last 2.
B) EMOM 10′
1. 10 rack assisted pistols
2. 50” weighted hollow rocks 10 kgs plate.
Rx called for 20 pistols but legs were out by this point, I think I overscaled it with the rack assistance, will go for the elevated box pistols next time.
PRing during that session is amazing!
Wow! Great job, Jorge! That’s a nasty combo – you come up with that yourself?
thanks michele, since I lost my training partner i’m following my box classes on the morning sessions; evenings are for auxiliary strength work and the gymnastics program