June 16, 2009
June 22, 2009

It’s former blogger Maiko hacking into Tom’s account to post the workout for the day! Great job to everyone who gutted out the workout and a BIG thanks to Karen for coming at the last minute to cover class.

Your hostess(es) for the evening.

In Tom’s absence, and then Alex’s absence, Karen (with some assistance from YoursTruly) led today’s class and kept things “simple.”


Block Run

3 Sets of 5 reps of:
Shoulder Dislocates
Samson Stretch

Workout: FRAN

21-15-9 reps

Thrusters (95#m/65#w/scale as needed)
Pull-ups (any variation)

You guys did awesome with this. For a lot of folks this was their first time ever doing Fran. For others it was their first time doing it as Rx’ed. Either way, watching you guys gut it out was inspiring.


Top times are circled.

Icing on the Cake: Handstand Hold

Before hitting the cool down/stretching session, Karen had everyone do a max Handstand Hold for time. Tom A. came out ahead of everyone with a 2 minute hold (and no blood shed either!) Nice!!

Classes wrapped up with a very nice cool down session led by Karen. Remember what she told you, NO ALCOHOL AFTER CLASS! Now go get some water and some sleep!

*Tom will be back to lead class on Thursday, get ready for some good old fashion fun on the court!*



  1. Maiko says:

    Big thanks to Sara for not only being my coach during my run of Fran (yes, I did Fran before class. 8:58 as rx’d, not PR) but also for giving me a lift to Foggy Bottom. I made it home a lot earlier than I imagined! (10pm)

  2. Sara says:

    Maiko – Any time you need a ride just ask. It is no problem and one of these days I will be able to drive there on autopilot. Getting back was actually very simple – go figure.

    Also thanks for coming up with Fran as the workout. I was excited to do it all the way up until the last few seconds that we started and then I was nervous. I am very happy with my first ever Fran – not just first Rx’d. I think it was good considering I was on the verge of vomiting.

    Thank you also to Karen for coming by at the last minute to ensure CFDC still had class.

  3. Rob says:

    Ah Fran, how I really, really hate you. By far, my least favorite workout. I’d much rather do Murph with a vest than Fran. Nothing like that vague feeling that I might have to throw-up, even though I still have 5 thrusters and 9 pullups to go.

    I was, however, happy that my time was only 30 seconds off my PR, considering that I haven’t been able to crossfit as much lately due to work.

    But great job to everyone who was doing it for the first time. It’s quite the experience.

  4. TomandAmi says:

    Thanks to Maiko and Karen – you guys came through with a simple elegant xfit class, which also included a lot of good group dynamic of everyone urging everyone else on. Though of course it still sucked hard. Congratulations to all who “Franed” for the rist time – Zack and Sara did great (and Ami) all as Rxed. I felt pretty good too as I beat my prior time of 2-3 months ago by over a minute. If I can get the pull ups unbroken I can get below 6 minutes I think.

  5. Jade says:

    Thanks to Maiko and Karen for class! I actually think my time was posted incorrectly. I had 3:30 when she first posted, which was to be deducted from 12. That puts me around the 8:30 mark, but feels more accurate because I finished slightly behind Mario.

    Anyway, I popped my Fran cherry last night! Haha – It’s amazing how 8 1/2 minutes of work can leave you so utterly exhausted. Zach and I actually took Karen’s advice and didn’t drink alcohol last night. Good call. We were both groaning from muscle soreness when the alarm clock went off this morning.

    I’d love to do more of the Crossfit “Lady” workouts. It’s a good benchmark to compare yourself against others.

    I used 20 lb DB’s and had to modify my pull-ups since I still can’t do those. I managed slightly more than a minute on the handstands. Props to Sara and Ash for the fastest RX times!

  6. Fatima says:

    I enjoyed my first Fran too, but next time I want to try it with the bar or at least the 25# DB’s.
    I used the 20# DB’s and felt like I could have done more.

    Thanks also to Karen and Maiko for the great class.

  7. Sara says:

    I second Jade’s comment about more “Lady” workouts.

    I did not get to see everyone working but I agree with everyone else. Great job to all.

    @Rob – I think I would take 8 minutes of the sucky vomit feeling of Fran over Murph anyday.

    @Tom A. – I hear you on the unbroken pull-ups.

    The next time I tackle Fran I am going to take Karen’s advice and start with a plan (I hope to stick to it as well).

  8. Maiko says:

    Funny thing happened to me today. I went to CF Lorton this morning since I had the day off from work. The workout of the day? 10-9-8-7….1 reps of Thrusters and Pull-ups. HAHAHAHAHA

    I didn’t go hard but I focused on the advice Sara gave me during my run of Fran yesterday (be sure to breathe during the Thrusters). I felt a lot better through this workout, but I think it’s time to give my body a break from Thrusters and Pull-ups for a bit!

    Really glad you guys enjoyed class! We need more benchmark workouts at CFDC!

  9. Sara says:

    @Maiko – That is a funny thing well you will be a master at them if you keep it up.

    It is 2:30 in the afternoon and sitting at a desk all day has allowed the soreness to set in. It amazes me how sore you can get from 8 1/2 minutes of work.

  10. Anonymous says:

    guys! i miss you all! im trying my best to WOD in china- lotsa bodywt exercises and stairs in big tall metropolitan hotels. some of my coworkers have made the mistake of asking advice when they see me xfitting in the hotel gym. lets just say that burpees can really change a friendship.
    just reading about everybodeez fran xperience gives me butterflies! wish i was there…


  11. Maiko says:

    tubs!!! Glad it sounds like you’re making good use of that bw exercise list! =D When you comin back??

  12. Sara says:

    Hi Tubs – We miss you too. Hope you’re having a good trip.

  13. edgy reggie says:

    Big ups to Sara, Ami, Jade, Maiko, Karen, Zach, Brendan, Tom A., and Rob for the encouragement during my Fran (those were the voices I heard; please forgive me if I didn’t mention you here).

    That was the first time that I did “Fran” as prescribed. :-0 All I can say is…wow!

    Special thanks to Karen and to Blair for giving me additional handstand pointers after class.

    Everyone: Great work!

    NOTE: My blog is now available.

    CFDC’s own ODB…is making his five-block smoothie and heading out for another ass-kicking session of CrossFit DC. 🙂

  14. Jade says:

    Okay, I have a great suggestion. Since Reggie frequently yells during the workouts (Tom A. too, but his name doesn’t work), we need to call this the “Reggie Yell.” Kind of like Billy Idol’s “Rebel Yell.” Every time we hear the Reggie Yell, we should all reply with “More, More, More.” I know, completely dorky, but I’ve had a few margaritas and it sounds like an awesome idea right now.

    Oh, and Murph sucks much more than Fran. Sorry I couldn’t make it tonight (work), but I couldn’t do a squat for 2 weeks after my last Murph workout. My quads are killing me from Fran, but at least I can move around.