Two Quick Benchmarks

Fran has been showing up everywhere over the last few days.  Several mobility pieces many of you already know and love specific to improving positioning for thrusters, and Fran times were being discussed on Mobility WOD.  Fran was the workout on the main site, and then this video (WMV/MOV) with Tony Budding discussing main site programming came out.  Tony described Fran as “the classic CrossFit benchmark” and “a great way to start the year”.  He’s absolutely right.  Fran is probably the most famous CrossFit workout, and whether this is your first time or fiftieth taking this test, it’s great to see where you stand, and be able to check your improvement later.

We’re pairing Fran with the Baseline workout in order to test your ability to recover.  Think of these back to back sprint metcons as a form of hellacious interval training.  Even after completing Fran, with a fair amount of recovery time you should have your mind on at least matching your best Baseline score, if not beating it.

We last did Fran back on May 27th, and we did Double Fran on October 29th.  Baseline came up on October 26th, as we tried to get through it as many times as possible in 15 minutes.  Check your PRs, and prepare to smash them.

January 7, 2011

WOD1: Fran
21-15-9
Thrusters (95#/65#)
Pull-ups

WOD2: Baseline
500m Row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

Looking for a little friendly competition? On Saturday, January 15th at 11:30 AM Forever CrossFit is hosting a Full Mission Profile workout.  Teams of 4 (all male, all female, or mixed) are invited to compete in this no-scaling-allowed, military themed test of fitness.  There is no entry fee.  Nathan and Yosh had a great time when they competed at Forever CrossFit back in October.  Please contact Eric if you’re interested.

37 thoughts on “Two Quick Benchmarks”

    1. That Fran display makes me want to ask you for the time, and then stand googly-eyed ’til you give me the answer. 😉

  1. i may or may not have lost sleep thinking about this one last night…

    FRAN: 5:34 (compared to 11:13 three months ago, this is def a new PR)

    BASELINE: 7:11

    630 crew rocked it this morning (despite not having music)!

  2. Fran — 9:59Rx (last time I met Fran it took 9:50 @ 55# and purple band)

    Baseline — 5:43Rx (PR by nearly 1:30!)

    It’s a Happy Scrappy Morning. Awesome work by my 5:30 crew as well as the 6:30’ers I got to watch.

    1. the fact that you can even lift yourself out of bed that early is mind boggling to me…never mind doing these two wods!

      nice job, girl!

  3. Hey- bummed to miss this one- babies kept me up all night!

    I am wondering if there will be a specific date when we do the qualifiers for sectionals? Can anyone tell me – just want to make sure I am not working!

    thanks
    Moe

    1. Moe, details for sectionals are preliminary at this point. As more info becomes available, we’ll coordinate, make sure everyone who wants to compete is aware, and ready to go.

  4. Fran:
    October time — 7:26 (20kg, green and purple bands)
    This time –12:03 (30kg, purple band)

    Baseline:
    October time — 6:45 (green and purple bands)
    This time — 6:11 (purple band)

    Great job all!

  5. Fran 10/29: 13:07 w/ purple and red @ 24kg
    Fran 1/7: 13:49 w/ purple @ 30kg
    Thanks to Stace for not telling me I was rx’ing the weight because you were correct–I would have freaked out and dropped it down.

    I was disappointed in myself until I was reminded by Scrap that this was not even remotely possible w/out an inhaler a year ago. I then remembered that this was the Friday, one year ago, that I walked in to the box for the first time and never looked back. THANK YOU from the bottom of my heart to all of you.

    1. way to go, KP. way to go. and props to Scrap to putting things into perspective. (hey, my one year is coming up soon, too…)

    2. Looks like some great work this morning, wicked proud of everyone.

      Now that you’ve laid down a solid foundation of technique, strength, and conditioning in year 1, just imagine how much progress there is to be had in year 2.

    3. I am SO proud of you KP! Look out, 2014 (and really, 2011 too!).

      Thank YOU for always having a smile on your face and overflowing with words of encouragement for the rest of us.

    4. It’s not often that I get to play the calm and sage one, figured I’d mix things up a bit today 😉

      So proud to be part of the CFF fam, seriously. You guys are tremendous.

  6. Fran: 7:08, rx on the weight and purple on pull-ups. This was my first time and disappointed that my pull-ups aren’t better yet, but thrusters felt good.

    6/17 baseline: 10:05 with purple and green
    Today: 6:39 with red on pull-ups

  7. Ive been gone for two weeks and I miss you all terribly! I’ll being doing a couple of invasions on my own this weekend in Orlando. A half marathon on Saturday, and a full marathon on Sunday. Looking forward to coming back to CFF a week from Monday and getting back into a normal routine.

  8. 1 year-ish CFF anniversary and somehow its my first time doing fran and baseline. Fran 9:23rx baseline 5:39 rx. Bad news I didn’t get the fran I wanted, good news I finally have solid kipping pullups.

  9. Fran 13:31
    Baseline 8:15

    both scaled…

    After the second round of thrusters, Fran made me see stars. Thanks JT and Joe for pushing me.
    My arms and legs are still shaking and it hurts writing this. 🙂

  10. Fran: 9:29 Rx. first time meeting Fran.
    Baseline: 5:45 Rx. this was a lot harder than I thought, probably because I had just done Fran…

  11. Fran: 13:03 Rx
    Baseline: 8:02 Rx

    Thanks everyone for the encouragement! I got so focused on getting through the first 10 or 11 thrusters unbroken that I forgot to breathe. Almost passed out, but thanks to JT and Joe, I started Rx and finished Rx.

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