CrossFit Football

Tuesday, 07.21.09: Daily WOD

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Gorda Fran

Perform for time:

21, 15, 9

Thrusters 135 lbs
Pull Ups

Post times to comments.

CrossFit Football Certification: CrossFit Milford, Milford, CT

100 Comments:

1. http://www.youtube.com/watch?v=oPh07uN9L78

This guy did his pullups. "Best hands in BYU history."
Comment by theDAWG — July 20, 2009 at 4:20pm
2. Hey guys I was wondering if someone could help me, I've got this serious pain in my front hip flexor I believe. It gets aggravated whenever I do a workout that requires a squat, it's like the muscle gets seriously compressed in the bottom most part of the squat, and then after a multitude of reps, it takes its tole. I try to stretch it by going down on one knee and leaning forward, but it only has a small effect so far. Any tips?
Comment by Anthony — July 20, 2009 at 4:29pm
3. new to cf football,is it 8sets of 2,or 8reps 2sets?thanks
Comment by charliedunifer — July 20, 2009 at 4:51pm
4. Oh Shit!
Comment by Raze — July 20, 2009 at 4:57pm
5. this is going to hurt....
Comment by wags — July 20, 2009 at 5:01pm
6. Just normal Fran is a nightmare...Gorda Fran will be HELL!!! My legs hurts horrible from "Religion" tomorrow will be interesting...have a GREAT workout dudes
Comment by s'more — July 20, 2009 at 5:10pm
7. Anthony, if you don't have a previous injury that is being aggravated, then I would suggest a few things. Check your technique. Use light weight (or just a PVC pipe) and get some opinions on your form, or even check it against the numerous text and video tutorials on the CF mainsite (video tape yourself to do so). Dave Tate has some excellent tutorials involving a box squat, but you may have to have a subscription to see the full videos. Personally, I've never had hip flexor pain that wasn't solved by adequate warming up. Make sure that you are going through the full ROM with lighter weight to prepare your muscles for heavier lifts. Other than that, I don't have any suggestions.
Comment by Clinton Canaday - 23/6'3"/210 — July 20, 2009 at 5:42pm
8. Charliedunifer: 8 sets of 2. This is going to be AWESOME!!
Comment by Bob Bernowski — July 20, 2009 at 5:44pm
9. Power snatch new pb of 52.5kg (previous pb 50kg). WOD new pb of 21.02 (previous pb 24.33- yes I was stupid enough to decide to do this myself a few months ago;) )
Comment by Fergus - 5'9 - 80kg — July 20, 2009 at 8:19pm
10. What's the difference between this and normal fran?
Comment by McClurg — July 20, 2009 at 10:30pm
11. Normal fran uses 95lb.
Superhardcoreawesomeasskickingfordafran uses 135lb.
Comment by Michael — July 20, 2009 at 10:42pm
12. Really? I always thought fran used 135lb =o
Comment by McClurg — July 20, 2009 at 11:40pm
13. Ha, you could be looking at heavy fran? 135 for 15 12 9 I am sure.From the main site,
Fran:Thruster 95 lbs+Pull-ups 21-15-9 reps, for time.
Comment by michael — July 20, 2009 at 11:52pm
14. After seeing this WOD, I'm tempted to go back to bed and hide under the covers. J/K. This is gonna be bonkers.
Comment by JPizzle — July 20, 2009 at 11:53pm
15. I had to scale. Did regular fran, 4:11. I always tear my hands up doing high reps of plu. ASWOD: 315 for 5rm. Everything felt heavy today.
Comment by steve f — July 21, 2009 at 12:41am
16. That cert was unreal. The thoroughness of approach and attention to detail, at every part of the presentation was greatly appreciated. Thank you John, Raphael and Max, for your efforts, in particular in teaching us how to program. For anyone on the fence about attending this cert it offered an approach to teaching and training athletes that was unique compared to the approach from the L1 cert. If I could give any advice before attending, don't make the same mistake I did and just try to pound through wods, but make certain your movement patterns and mechanics are dead on as you pound through the wod.
Comment by Steve — July 21, 2009 at 12:43am
17. Wow this scared the shit outa me this morning....AWOD 315.....WOD 14:50....fucking oww...
Comment by J MILLEN 32/M/69"/195 — July 21, 2009 at 12:48am
18. man im not even gonna be able to stand tomorrow
08:43

Comment by T Jones — July 21, 2009 at 12:54am
19. ps 160x1 (prx5 lbs)/ wod 9:35 bar taken from floor for thrusters and throat to bar on pullups
Comment by mike d 152 5'7.5" 34 — July 21, 2009 at 1:30am
20. WOD as rxd 8:11 Yesterday i guessed at least two days without being able to get off the toilet..... I think this WOD just added another day
Comment by MMariner7005 — July 21, 2009 at 1:55am
21. Woke up and my legs are incredibly SORE!!! Today WILL be very very interesting
Comment by s'more — July 21, 2009 at 2:07am
22. Hey John do you think you could try to fix your pictures so that when you click on them they appear larger than the original. Just drives me crazy cause you post some damn good pics and then i click on them and sometimes they are smaller.By the way this site is amazing and i can't even begin to tell you the gains and improvemnts i've seen with my athletes. thanks and keep em coming
Comment by Kade Boyer — July 21, 2009 at 2:08am
23. Anthony,
My suggestions on your hip flexor are first off, the RICE method (Rest, Ice, Compression, Elevation) - it will be hard to rest, as everything else probably feels fine, but with what you have right now, squats, cleans, lunges, etc. will only exacerbate the injury. Next, check your diet, as you may not be consuming enough antioxidants to recover properly, especially Omega-3 fats and dark berries. I would also suggest a fish oil and flax oil supplement taken twice daily to help ensure that consumption. Finally, when you do feel well enough to resume normal activity, try adding some extra lower abdominal (reverse crunches, knees to elbows, hanging leg raises, leg raises from the floor, etc.) along with posterior chain exercises (RDL's, glute ham raises, good mornings, SB leg curls) to your weekly routine. I've been there in high school, and I have had some athletes come to me with this issue, and the advice above, a combination of research, anecdotal experience, and advice of PT's and athletic trainers, has worked well.
Comment by Danny Capps — July 21, 2009 at 2:10am
24. Anthony - This isn't really the forum to be asking injury questions. You need to go see someone that deals with injuries. A chiro that does ART work would be best. It is very hard to diagnose injuries via the internet and I dont think I would trust an internet diagnosis. Your injury would be something like your hip is binding up because the ball is driving into the socket and your hip is disintegrating with every squat or it could just be a tight hip flexor. Weights and times only please.
Comment by Andy — July 21, 2009 at 2:48am
25. College swod 180#. WOD 9:02.
Comment by Eric C — July 21, 2009 at 3:03am
26. Anthony - I have the same problem. Rest, Ice, etc. will help. I foam roll every night for 10-20 min to loosen up those tight areas.
Comment by Ryan — July 21, 2009 at 4:07am
27. Professional WOD as rxd 8:04 brain felt i could go faster body didnt seem to agree lol..that was painful! great workout
Comment by greg — July 21, 2009 at 5:12am
28. CSWOD: Snatch @ 145 ... WOD as rx'd 7:32
Comment by Bolt 23/6'2/215 — July 21, 2009 at 6:03am
29. SWOD: Deadlift 5RM @ 255 (probably could've gotten 265 or 270, felt good)

WOD: Pussed out and went 95lbs (religion kicked my ass's ass) 11:42 - after felt I probably should've met in the middle at like 110lbs - 135 wasn't feasible though.
Comment by Jeff B — July 21, 2009 at 6:25am
30. ASWOD: 5RM@275 WOD: As Rx'd 20:14...FML
Comment by Able E. 25/5'8/170 — July 21, 2009 at 6:44am
31. 26/M/5'10/180-ASWOD 5RM@205 could have gone heavier probably 225. WOD scaled thrusters to 75lbs first time doing Fran. 21 assisted pullups the 15 and 9 jumping pullups completed in 9:43. Loved it!!! Thanks John hopefully I can't wait till I don't have to scale the work outs!!!
Comment by Matthew Q. — July 21, 2009 at 7:19am
32. PSWOD to 165. WOD 15:15 as Rx'd. 1 mile run post. Ouch
Comment by CSumner — July 21, 2009 at 7:23am
33. M/30/6'3/183 ASWOD 5RM @ 305lbs WOD: 8:48 at 95lbs.
Comment by RayP — July 21, 2009 at 7:36am
34. I'm new to the CrossFit Football thing. Do I do the WOD and the strength workout in the same day? If not, then what's the recommended way to seperate the two?
Comment by Travis — July 21, 2009 at 7:47am
35. ASWOD @ 315lbs. WOD: 18:05...going to have a hard time keeping my hands up boxing tonight.
Comment by T.B. Fetherston — July 21, 2009 at 8:03am
36. Two workouts today: Strength WOD 2 sets of 3,135 snatch, 3 sets of 2 @ 155, 175,185,205 (PR), WOD done in 11:40 sucked bad.
9 on 7 workout done in around 15 min. completly smoked right now.
Comment by Stone — July 21, 2009 at 8:08am
37. @34--Travis, check the FAQ. It will answer all of your questions.
Comment by Leroy — July 21, 2009 at 8:09am
38. CSWOD 160x2, WOD as rx'd 10:43
Comment by Michael Brown — July 21, 2009 at 8:20am
39. M/20/6'1/185 ASWOD-300lb. DWOD- Scaled to 115lb- 14.50
Comment by TommyHighs — July 21, 2009 at 8:37am
40. POWER SNATCH 95, 115,115,120,120,125,125,125
12,9,6 thrusters @ 135 and 21,15,9 pullups TIME= 5:30
Comment by captain crunch — July 21, 2009 at 9:17am
41. M/30/6'/220 ASWOD 5RM @ 305lbs WOD: 7:07 at 105lbs
Comment by Stinkynutts — July 21, 2009 at 10:16am
42. Zach - WOD as Rx'd 7:02, wasnt really feeling this one till 3,2,1, then I was ready to go. I have a reg fran time of 2:49 and this was WAY HARDER. I did do the butterfly kip on my first set of pullups but not on my other two. This was my first time using it in any wod, not a huge fan of it but I'm training to get better at Crossfit. This site and diet has had me hitting pr's on all kinds of stuff. Huge fan of the program!
Comment by Zach and Annie@CFWS — July 21, 2009 at 10:18am
43. First of all love this site!
Starting playing Rugby again this Autumn after a few years out so I can't wait to see how this helps.
A couple of stupid questions though, I've checked the FAQ and can't workout whether or not we
re supposed to do the main site WOD as well? Also are there any sites like Beyond the White Board specifically for CFF?
WOD as rex'd 15:30... Toasted!!
M/25/5'11/78kgs
Comment by Karl Stone — July 21, 2009 at 10:49am
44. ok don't know who's demonseed idea it was to put thrusters for time the day after max reps squats...but walking is now a whole new level of difficult. Anyway finished in 6:40 as rx'd...pure evil
Comment by tmapes — July 21, 2009 at 11:12am
45. Karl- Check the FAQ at the top to give you a better understanding of what you are supposed to do.
Comment by Matthew Q. — July 21, 2009 at 12:08pm
46. Anthony,

If you hip flexors hurt when you squat, I'd be willing to bet several lbs of steak your knees are drifting forward at the bottom. If you squat and something hurts, it's almost always because you are squatting wrong. Send in video to digital coaching, either here or over at Crossfit.
Comment by Jamie Skibicki — July 21, 2009 at 12:14pm
47. 27/5'8/173...CSWOD just 135# all 8 worked on tecnique...DWOD as Rx 8:41 hell is not enough to describe the pain
Comment by s'more — July 21, 2009 at 12:32pm
48. 41/5'11"/206 ... CSWOD: 135# as well, trying to improve my form as well. DWOD: 8:50 as RX'd. I got kicked in the nuts playing touch rugby last week and I honestly can say that that was more enjoyable than this workout.
Comment by david s — July 21, 2009 at 12:56pm
49. WOD as rxd 13:48..better then I expected but I don't have the pain tolerance or mental drive yet to get it done under 10min. I guess I have another goal to shoot for. Walking is going to be tough after the last two WODS.
Comment by Rossi — July 21, 2009 at 1:21pm
50. Crap, I just realized that I performed the WOD as a rack thruster and not a regular thruster. So not as RX'd. I can attest that it's still painful though.
Comment by david s — July 21, 2009 at 1:24pm
51. I actually did this one on Sunday- as rx'd ~12min. I just rounded up to 12 because I just used the clock on the wall.
Comment by Thomas — July 21, 2009 at 1:32pm
52. F/26/155 - DL - 5RM - 265 - Metcon - Used 95# and got 9:23.
Comment by Leah — July 21, 2009 at 1:38pm
53. SWOD-Deadlift- 325 5rm. DWOD- 9:45 as rx'd
Comment by Brian D. — July 21, 2009 at 1:38pm
54. man like i wasn't wrecked already from yesterday!!! rx'd 10:30
Comment by marc greene — July 21, 2009 at 1:41pm
55. Haven't worked out in a couple days,so i came in fresh for this one. As Rx'd 135 lb thrusters and pull ups 21-15-9 in 3:07, my best regular Fran time is 2:02
Comment by Travis H. — July 21, 2009 at 1:50pm
56. 28/m/181 - aswod 315; dwod sub 115# 9:02
Comment by Jarod Kastning — July 21, 2009 at 2:11pm
57. 27/m/173
ASWOD: 275x5 DL
DWOD: 115# 11:33
Comment by (R)evolutionaryThinker — July 21, 2009 at 2:41pm
58. Deadlifts 5 RM @295 lbs
21, 15, 9
Thrusters 95 lbs
Pull Ups
Time 11:48

Comment by Jeff Gebbie — July 21, 2009 at 2:43pm
59. M/30/6'2"/195
SWOD: power snatch 3-3-2-2-2-1-1-1 95/115/125/135/135/145/145/150/155
DWOD:
As rx'd 6:17... wow.. the shoulders were my sticking point.. ouchie..!!!
Comment by Wags — July 21, 2009 at 2:48pm
60. WOD rx'd with chest to bar pullups = 12:41. I would enjoy watching a video of the 3:07, that's pretty fast with 135.
Comment by Jason G. 28/5'4"/140 — July 21, 2009 at 2:52pm
61. CSWOD: 5x5 power snatch finishing at 205lbs. DWOD: Gorda Fran as rx'd: 7:58 all thrusters A2A
Comment by Raze - 26M/6'6"/235lbs — July 21, 2009 at 3:00pm
62. 8x2 snatch 80 kg
WOD as rx'd 8:35
Comment by Bres — July 21, 2009 at 3:07pm
63. Sweet jesus! About rep 8 of the set 15 my quads were SCREAMin! WOD as rx'd 9:15. Another great wod following religulous yesterday. Great job fellas, and ladies, bust your asses today!
Comment by Matt -- CrossFit 1776 — July 21, 2009 at 3:08pm
64. did the Mainsite deadlift WOD so my legs were well beaten before the WOD. WOD as rx'd 12:38, lots of ouch. Wanted to do it faster but...oh well.
Comment by adam (m/23/5'9"/167) — July 21, 2009 at 3:19pm
65. SWOD: Power Snatch 8setsx2 - subbed sandbag shouldering (~200lb) for all 8 sets (>1min rest/set)
DWOD: as rx'd 6:53
Comment by mun 34/M/6'1"/225lbs — July 21, 2009 at 3:32pm
66. ASWOD: 5RM @ 265# (PR)

WOD: First time doing Fran! Used regular 95# instead of 135#. 6:50

Need to make sure I'm using the correct form
Comment by Aaron Lesher (18/5'9"/154) — July 21, 2009 at 3:38pm
67. Power Snatch: 132x3, 132x3 (needed more warm-up), 155x2, 176x2, 187x2, 198x1 (did 90 kg for all three singles, since it called for a true power snatch; first was 1/2 squatted, the second "wide" squatted, and the third time was a charm). Then, did a metcon with some of the boys at sevens practice: 5 rounds of 7 team tire flips, 20-40-20 shuttle, and 5 burpee pull-ups on the crossbar.
Comment by Danny Capps M/30/5'11/245 — July 21, 2009 at 4:27pm
68. Basketball Game // Strength WOD: Dumbbbell Snatch 50x3, 55x3, 60x2, 65x2, 70x2, 75x1, 80x1, 85x1
Comment by TheROBMMA — July 21, 2009 at 4:49pm
69. Was the pro strength wod suppose to be Power snatch or deadlifts? I have had both come up.
Comment by S Carter — July 21, 2009 at 4:53pm
70. S Carter - ???? Click on the Pro Strength WOD comes up as Power Snatches.
Comment by John — July 21, 2009 at 5:11pm
71. Just want to make sure i did this right. The way i read the WOD is 21,15,9 that means do 21, then do 15, then do 9. Is that correct?
Comment by Justin — July 21, 2009 at 7:51pm
72. #71 Justin: You do, 21thrusters-21pullups, 15thrusters-15pullups, 9thrustes-9pullups
Comment by TommyHighs — July 21, 2009 at 8:06pm
73. ASWOD 225# WOD 115# 11:18. M/24/180
Comment by Travis — July 22, 2009 at 12:48am
74. This destroyed me. I did a PR best SWOD of 115 power snatches 8x2. The WOD i had to drop to reg Fran as my strength for this was just not there as much as I tried 135# it wasnt happening. I ended with a time of 8:18. I just cant believe these 2-3 min times on Fran though. I dunno how yall make it through it so fast but I would love to be there one day.
Comment by Max — July 22, 2009 at 12:53am
75. #60 or anybody else who thinks i'm inflating my times, I'd be glad to show anyone my workout, but i don't usually video them. Next time that i do FRAN either regular or with 135 lb i will video it and send it to whoever wants it
Comment by Travis H. — July 22, 2009 at 1:34am
76. @Travis H... what are your stats man. That is some blaring fast Gordo Fran time. Seriously... hard to fathom. I have a sub 3min fran and it still took me six minutes. 6'2" 195 lbs. I took breaks.. but not very long. butterfly kip on pullups (no breaks). I would love to see a video of it.
Comment by wags — July 22, 2009 at 4:54am
77. Travis H., I simply stated that I would enjoy watching a 3:07 Gorda Fran (as this is an impressive feat). I apologize if you took that to mean I think you are a liar.
Comment by Jason G. — July 22, 2009 at 7:02am
78. 5'8"/195/23. I did the set of 21 thrusters unbroken, broke the 15 set (10 and 5), did 9 unbroken, and i did all sets of pullups unbroken. I did this workout without the medball to bounce off of at the bottom of the thrusters. I love thrusters, i did the Kalsu workout in 12:58 (13 rounds)
Comment by Travis H. — July 22, 2009 at 7:34am
79. Travis... Would love to see a video of Kalsu done in 12:58. Not that I don't think it can be done or that you can't do it, but that really is an amazing feat, as is Gorda Fran in 3:07
Comment by Bolt 23/6'2/215 — July 22, 2009 at 7:44am
80. Travis - I don't like to call people out but I am calling bullshit unless you got those on video. Some of the baddest dudes I know barely went sub 30 mins on Kalsu, and a 3:07 Gorda Fran? We need video immediately or at least tell us where you train so we can come visit. How about this, I called John and he will comp you into any CF Football Cert you want as long as you show up and allow them to get a 3:07 Gorda Fran on video. Sorry if I broke me rule, you have been called out.
Comment by Andy — July 22, 2009 at 10:13am
81. Travis - Sounds good to me. Drop an email to info@crossfitfootball.com to set up your attendance.
Comment by John — July 22, 2009 at 10:15am
82. Travis... I am not saying it can't be done. No one at my gym. Throwdown Elite Fitness has done this feat and we have some monsters there. True "Fire-breathers". I'm not saying it can't be done... I'm just saying "WOW". hell.. just 21 135# thrusters is damn impressive.. I got to 16 and took a three breathe break and then the other 5. After my pullups I had to do 8/4/3.. and my nine was 5/4.. did you go to the games? You should have, you would have definantly ranked.
Comment by Wags — July 22, 2009 at 10:16am
83. John.. I'll be at your Spokane Cert.. I'm excited as all get out to learn programming for this. I've seen nothing but gains since I've started. Truelly awesome stuff man.
Comment by Wags — July 22, 2009 at 10:19am
84. Day behind. Gorda Fran in 7:59. Thrusters were surprisingly better than pull ups today.
Comment by Brian S. M/34/5'10 — July 22, 2009 at 10:43am
85. I train in a barn in Jesup, Georgia. I would love to go to a cert and do any workout for John. I went to the dirty south regional qualifier and placed 20th ,the workout with double unders really killed me because i had never done them before. i had only been doing crossfit for a couple of months before that. CF football workouts are much more suited for my strengths. I will do one of those workouts next week and video it for ya'll.
Comment by Travis H. — July 22, 2009 at 12:42pm
86. As rxed: Power snatches @ 95, 105x4, 115x2, 125. Need to work on form. WOD @ 105. 28:40. Sucked!!!!
Comment by DJ Aris — July 22, 2009 at 12:58pm
87. Andy.. You can call the Bullshit Flag on Travis H. all you want! He is a "Freak of Nature" when it comes to Crossfit Football. I train with Trav daily and he always "brings it" to the WOD's. Travis is a True Athlete and the upcoming video will prove to you guys that don't believe.
Comment by Kristie Leggett — July 22, 2009 at 1:57pm
88. I am excited for video submissions! This means CF Football is going to a video library that rocks!
Comment by Brian — July 22, 2009 at 2:33pm
89. Yikes!!
Comment by Carolina — July 22, 2009 at 2:42pm
90. Best cert I have ever been a part of!! The best coaches also. Cant wait for the L2 CFFB CERT
Comment by Hud Rose — July 22, 2009 at 2:53pm
91. ASWOD: 5RM DL 375 lbf. DWOD: scaled to 95 lbf to make a true Fran, got through 21-rep round, then back pain shot down leg...resting back for a week. It is odd to me that I can do some lifts heavy, like DL, and not feel a thing until I unload.
Comment by Clinton Canaday - 23/6'3"/210 — July 22, 2009 at 3:08pm
92. DL7x1-445max, lots of failed attempts at 465,455,etc. then WOD as rx'd 6:14. Was not feelin' it today. need rest day
later,
b
m/32/5'8-1/2"/170
Comment by brian p — July 22, 2009 at 5:01pm
93. 160 for PS. PR. form felt quite good. Scaled fran to 115 wod in 8.43.
Comment by Michael — July 22, 2009 at 6:56pm
94. Travis H. times are legit, i played ball with him at Valdosta State, and i pretty much introduced crossfit to him and told him that he needs to get into crossfit because he would do really well, thats why he played defensive line at his size and was all conference, But im sure he will send a video, he really is that strong its amazing
Comment by Brooky — July 23, 2009 at 5:18am
95. I train with Travis Harrison (in a barn with no A/C)and I watched his 3:07 Gorda Fran and it was legit and Very Impressive as are all his workouts,and I hope everyone enjoy the Video that is coming. BACKWOODS (Do it in the Dirt)
Comment by Mark Yarbrough — July 23, 2009 at 6:09am
96. 38/M/235 PSWOD: Power Snatch: 135x3/155x3/185(fail)/165x2/170x2/175x1/185x1/190(fail). WOD: As Rx'd 10:04..started to feel like i have tendonitis in the shoulders.
Comment by Jerry D — July 23, 2009 at 2:43pm
97. I did Gorda Fran again today, the video is on youtube. Search for "Travis Harrison Gorda Fran"
Comment by Travis H. — July 24, 2009 at 3:29pm
98. Travis- Awesome video on youtube. My favorite part is that you are working out in a barn without the AC or mirrors or any of that crap. Way to put up and shut them up!
Comment by Brennen — July 25, 2009 at 3:44am
99. THIS SITE IS AWESOME AND SUPER MOTIVATING... HAVE TO THANK MY BUDDIES AARON V. AND JUSTIN F. FOR GETTING ME ON THIS SCHEDULE AND WORKING OUT AGAIN... 8:29 was my time
Comment by JP DINNELL — July 28, 2009 at 11:27pm
100. 21, 15, 9: 135lb thrusters (5,4,3,4,5/5,4,6/3,3,3), ctb pullups: 12:08
Comment by johnathon in seattle 28/5'8/158 — August 4, 2009 at 4:14pm

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