Before pics

Andres P. is in! Here are his starting stats: 143#/ 8% bodyfat(skin calipers) Andres...post your 1 month goals and food plan.

Coach Rudi is in! Here are his starting stats: 178# / 17.9%(body impedance). His goal is lose bodyfat. He plans to continue eating the way he has been(which is whatever the hec he wants) and add CrossFit 2 times a week in conjunction with his current martial arts training.

My starting stats: 202# / 11% bodyfat (body impedance)

Jason Khalipa forgot to measure himself today and will post his starting stats in the comments.

There's still time to get in on the action. If anyone wants to send me their starting pic & stats with a goal and their food plan to reach that goal, I'll get you posted. Also if you plan to follow any other regimen than 3 days on 1 day off of CrossFit workouts posted on this site, let me know.

WOD 2/14/08

Happy Valentines boys and girls. Fran showed up to share a little love.

21-15-9 reps

• Thruster(m95#/w65#)
• Pull ups

This is exactly how you should look after your Fran experience(if you don't...go harder next time):

Comments

[Coach Rudi]

Fran! My lats are still sore from tues. Get the bucket readt!

[austinb]

3:15

Freddy came in to kick my ass w/ a 3:03. He would have had sub 3 if he didn't put the bar down at 20 by mistake, then have to pick it back up for 1 more rep. Sorry Freddy, but you're gonna have do Fran one more time.

[Andres P.]

Just over 7 minutes I believe. Damn that sucked, just as hard as it looked I nearly passed out. But... I am looking forward to doing it again and in half the time like you big boys. My goal for this month is to increase my lean body mass by atleast 1 or 2 lb and decrease my body fat to atleast 6%!!! I did it last summer and did cross fit on the beach while cutting my carbs out on a keto plan. I believe it can be done with out cutting my carbs this time. Using a Bodybugg nutrition program with a few modifications. 40 Carbs-30 Fat-30 Protein. Also nothing special as workouts go just following wod's as Rx

[khalipa]

M/22/215

I just took my body fat and it is 18.9% according to the electronic body fat tester.

I will post my Fran time later

[jeff]

M/28/170

7:41

Man! After watching Austin and Freddy go at it I learned that I have a long way to go. Perfect form and constant action... that was intense! Great job guys!!! I'm looking forward to many more frans with better form and better time.

[JENNADONUTS]

Congratulations to Hector, Jason L. and Marisella for completing their first FRAN this evening. Mental note to self: Do not send Fran a nice Christmas card. That chic is off my list after going through that. But I still beat Rudi's time and that's all that mattered. =P box of kleenex and all!!

[JENNADONUTS]

Congratulations to Hector, Jason L. and Marisella for completing their first FRAN this evening. Mental note to self: Do not send Fran a nice Christmas card. That chic is off my list after going through that. But I still beat Rudi's time and that's all that mattered. =P box of kleenex and all!!

[jasonluk]

What a great a Valentine's Day workout. My first FRAN and I came in at 8:20. Looking forward to bringing that number down!

[Khalipa]

M/22/215

Fran 4:06

I couldn't move for 20-30 minutes and after that felt wierd for another 20, Fran killlllllssss me everytime!

[Erwin]

m/26/155

5:46

Couldn't do it Valentines day... came in today 2-15-08... couldn't pass this workout up! looking forward to another fran day!!!