Friday, May 24, 2013


5 Minutes: Kipping Practice, Traditional Recipe or Butter(fly) Flavor


Thrusters (95#/65#)

NOTE: If you’ve done Fran more than 4x RX, you must “upscale” (e.g., chest2bar, more bar weight, add a weight vest…)


Run 1 Mile OR Row 1600 M for recovery & fun.

6 thoughts on “Friday, May 24, 2013

  1. Ohhhh, I love it when Fran shows up… you people better talk to me today and let me know how it goes… Fran, Fran, Fran!


  2. 10:48 RX. Thanks Coach Emily for “encouraging” me to use 95#. She said she wanted me to truly feel and understand “Fran”. I understand her, and will be feeling her all weekend. Next time under 10:00. Not really a sprint, but done.

  3. 7:35 with 95# on the bar but (still) banded pull-ups.

    Starting the day with Fran makes me feel like anything is possible.

  4. 6:25(?) at 85lbs. That was about 30 seconds slower than the last time I did Fran at the same weight, and it felt way harder, too. I guess that’s what I get for not doing a metcon for a week. Never again!

  5. snuck home @ lunchtime to get this done…4:57 with 115# and (my dear goat) butterfly pullups. thrusters slow/unbroken. stringing together the darn butterfly things not so easy once tired

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