Benchmark #1 – “Fran”

Sep 9th, 2013

Category: CrossFit

Benchmark #1 – “Fran”

Kyle- Max Cals Like WOAH

Kyle- Max Cals Like WOAH

Are you tired of having sore wrists on OHS day, tearing up your hands on the pull up bar, or searching for the perfect jump rope for double under WODs? We’ve got the perfect solution for you! Now available behind the desk are some of Again Faster’s athlete essentials: hand grips, wrist wraps, and a few jump rope options!  Pick your sup today and be sure to put your name on them!

Hand Grips – $22

grips

These leather grips are the perfect thing to protect your hands during high-rep pull up or TTB workouts. No more painful tears and gross calluses, and no more having to mummify your hands with tons of athletic tape! Be forewarned, they may take a few workouts to break in and get used to, but after that, you’ll be wondering how you survived without them for so long. Available in sizes XS-L.

Wrist Wraps – $20

wrist wraps

If you find yourself taping your wrists any time you go overhead (or if you don’t, but your wrists bother you on those days), these may be for you. These secure with velcro so they are easy to slip on before a WOD. They provide a little extra stability and help protect your precious wrists. One size fits all.

Ultra Speed Rope – $14

ultra speed rope

These ropes probably look pretty familiar to many of you… they’re hanging up all over the walls in Southie! This is a great rope for someone still working on perfecting their double unders, but ready to make the transition to a speed rope. This rope is 100% adjustable, so you can pick your own perfect length.

Revolution Rope – $26

revolution rope

Stringing your double unders together no problem, but now looking to go even faster? This rope will help! The Revolution Rope has rotating ball bearings in each handle, which allows for faster, smoother rotations with each flick of your wrist. The length of the cable is also totally customizable!

Revolution Rope X – $30

revolution rope x


Double under pro and looking for the fastest rope possible? This is it! The Revolution Rope X has the same handles as the Revolution Rope, but also has a slightly stiffer cable. This helps the rope keep shape and pick up speed with each rotation, giving you a competitive double under (or triple under!) edge. The only downside to this rope is that it does not come with a rubber coating, meaning it can’t be used out doors… and can leave behind some pretty nasty whiplash marks when you miss!

Stop by the desk to pick up some new toys and then get to work!

WOD – Paleo Challenge BenchMark 1
“Fran”
21-15-9
Thrusters (95,65)
Pull-ups

Level 2 (75,55)
Level 1 (65,35)

Setting Up on the Members Site to Log Food during the Paleo Challenge

In order to participate in the Paleo Challenge, you will be required to enter your food logs in the member site.  If you do not yet have a member login, here is a simple guide on how to set one up through the CFS site.  The access code required is 02127.

DISCUSSION 46 Comments

  1. LJ 09/11/2013 at 2:49 am

    13:12 RX – the opposite of a pr. Thanks to Borg and Ben for pushing me through it. looking forward to the paleo challenge, need to get back on track.

  2. Matt Mike 09/10/2013 at 3:51 pm

    7:45 Rx, somehow this was my first time tackling Fran. Felt good.

  3. PAPA SCHURK 09/10/2013 at 9:37 am

    ok 1st off congrats to all who’ve kicked Frans arse this time around. me, on the other hand, was quite embarrassed by her.
    9-4-12 8:50 85# B/B
    11-3-12 7:29 85# B/B
    9-9-13 13:11 75# R/B
    obviously, I need to get in here more and fix this. fuck the arm, and work schedule. NO MORE EXCUSES!

  4. JeffSully 09/10/2013 at 2:19 am

    So first time working out in 3 months, gotta say it wasn’t easy but had Andrea helping me/coaching me through as well as Amy too! Thanks guys for the help

    13:45 L1 Weights/Red Bands X2 for pull-ups…can’t wait to crush this 2nd time around…Fran you are not my friend hahaha

  5. Nick D'Ascensao 09/10/2013 at 1:48 am

    Sept 12: 10:00 #75
    Sept 13: 9:33 RX

  6. nicole dholakia 09/10/2013 at 1:45 am

    Holy smokes! Amazing times peeps! PRs left and right, nicely done all!
    Fran: 9:04, red band
    I don’t know why I can’t find my last Fran time but at the very least I know I did it around 9-ish but with a blue band…small improvement but I’ll take it;)

  7. Kendra 09/10/2013 at 1:33 am

    Fran Progress:
    9/4/12 – L1 (35# with R/B band) – 7:05
    11/3/12 – L1 (35# with R/B band) – 5:48
    9/9/13 – RX!! 10:38
    So hard, but glad Amy and Rachel convinced me to do Rx. First time with the new grips – slippery suckers since I didn’t get to brush them out, but didn’t get my usual rips.
    Ditto to the cheering on in 7pm, esp. my partner.

  8. jason barrow 09/10/2013 at 1:16 am

    3/5/12 – 8:59 Rx
    9/4/12 – 8:44 Rx
    9/9/13 – 8:03 Rx (PR!)

    Real pleased, since my last couple Frans were so close I thought I plateaued out. Felt wiped after a full day/night of consuming football, PR’ing the re-test.

    Cool nutrition post by Goose over on the Toasty site about discovering what works for YOU. I definitely feel that I fit in the category of hard-gainer, a straight up ectomorph. I have a real hard time maintaining/building strength following traditional Crossfitting diets. I’ve actually seen success recently purposely incorporating grains into my diet. If anyone else feels the same way I’d love to share ideas with ya, a skinny dude support group. I’ve had some great convos with Chuck on the subject, but for the most part it seems like we’re a rare breed.

    • Kendra 09/10/2013 at 2:06 am

      Agree that the post is great Goose! I’ve been trying a paleo version of CBL b/c I’m in the (obnoxious) group that keeps losing weight when just eating paleo. I’ve been seeing strength gains with cbl, but also an increase in feeling a bit crappy. I just feel better doing paleo consistently through the day. I’m going to stick with it for a couple of more weeks and then begin the tweaking again.

    • sammy belton 09/10/2013 at 1:24 pm

      I don’t know if you’re into them, but the Barbell Shrugged podcast has quite a few episodes about nutrition for the various types of Crossfitters.

    • Matt Mike 09/10/2013 at 4:51 pm

      First of all, big ups on the PR!

      I have the same problem gaining/maintaining strength and muscle on a Paleo-ish diet. I generally try to eat meat, veggies, and fruit as my core diet, and supplement in non-paleo carbs for additional calories.

      I did a Whole30 last spring and while it didn’t really help me achieve any of my immediate fitness goals it did open my eyes up to how my body reacts to different foods. Also, it made me realize that sugar is in literally everything.

      Anyway, totally down for a support group.

  9. megcincotta 09/10/2013 at 1:08 am

    I’ve forgotten my password for my member log-in, but when I’ve requested a new one, it says there is an outstanding request for it. I’ve sent an email to the mail master (from an old email) but I’m not sure if that’s still valid. Any help prior to Sunday’s start would be great!

  10. Jenna Lamy 09/10/2013 at 1:08 am

    First time doing Fran – thrusters are miserable.
    9:17 with 55# and 2 red bands. Hoping to use one red band and 65# when we retest.

  11. Joel 09/10/2013 at 12:36 am

    Fran Progress:
    9/4/2012 55# w/ a red and blue band 10:30
    9/9/2013 RX 10:40

    Thanks for the cheering section 7PM.

  12. Andrea 09/10/2013 at 12:32 am

    3:15rx

    pretty sure my last time was 3:47 so im excited!

    awesome to see everyone killing it today in classes.

  13. JBo 09/09/2013 at 10:39 pm

    Fran September 2012: 13:55 L2 w/ red band then had to switch to 2 red bands starting with the 6th rep of the round of 15
    Fran September 2013: 11:52 L2 – unassisted pull ups
    Thrusters were a piece of cake. Gotta develop some endurance on those pull ups

    Congrats to everyone on crushing their Fran times!

  14. Marc Piccuirro 09/09/2013 at 10:21 pm

    5:02 Sept ’12
    3:55 Nov ’12
    3:02 Today. Thank you, Cara for staying on me!!

    530HTK

  15. Mark Rollins 09/09/2013 at 3:43 pm

    Monday morning workout after a week of vacation was a shock to the system.
    Fran: 4:14 versus 7:54 a year ago.

  16. rios 09/09/2013 at 3:00 pm

    6:53 rx — PR — this time last year fran time: 8:33 w/ 75# and 1 red band + 1 blue band. gonna shoot for sub six by the end of the year.

    • JBo 09/09/2013 at 5:42 pm

      This is awesome. 1:40 faster with lots more weight and from lots of assistance to nothing whatsoever. Congrats!

  17. Meghan Leigh Howard 09/09/2013 at 1:25 pm

    Can we just make this up during an open gym if we’re unable to make it in today?

  18. sammy belton 09/09/2013 at 1:15 pm

    My bowling league starts tonight so I’ll be rocking with the Monday morning class for the next 36 weeks…
    Fran: DNF 21+15+15 #75 Green
    My first crack at Fran didn’t go as planned. First set of thrusters were decent but I died on the pull up bar. Hopefully I’ll peform better at league tonight!

    Whoa that’s big. How do I delete this gigantic pic? LOL

    • Chris Wilson 09/09/2013 at 2:56 pm

      Nice to finally meet you and partner up with you today. Now you have a baseline that you can crush when we re-test!

    • Shamwow 09/09/2013 at 6:39 pm

      Sick follow-through….hope you’ve avoided Fran Lung all day

  19. Kelly 09/09/2013 at 1:01 pm

    5:57
    Down from 6:44 last November. 🙂

  20. Jason 09/09/2013 at 12:44 pm

    4:12 Rx. 30 second PR!
    Quigley and I were speculating on the potential arrival of a baby, given Marc’s noticeable absence this morning…

    • Marc Piccuirro 09/09/2013 at 1:39 pm

      No baby, stupid Giants game kept me up to midnight. Going to Fran it this afternoon. Thanks for thinking of us though!!

      • Jason 09/09/2013 at 2:03 pm

        Emphasis on the STUPID. Good god that game was awful.

        • sammy belton 09/09/2013 at 3:47 pm

          That might have been the worst game I’ve ever seen. And that’s saying A LOT from a die hard Giants fan…

  21. Chris Wilson 09/09/2013 at 12:12 pm

    Historical progression:

    9/4/12: 5:57 (75 lb. w/ two bb)

    11/13/12: 6:48 (75 lb. w/ one bb)

    9/9/13: 6:27 Rx

    Was hoping to get sub 6 minutes. Will aim for that when we re-test.

  22. Mike Quigley 09/09/2013 at 11:58 am

    5:01 RX. Down from 5:56 last November.