http://www.youtube.com/watch?v=dWslrYQYdG8 I think the guy with the yellow bumpers is one of the best CFers out there. I can't believe how fast he demolishes Fran. The first time I did Fran, it took 16 minutes. Second time took 11:30. To do that in 3 minutes blow me away! How's that for efficiency? Entire workout over in < 4 minutes.