Thursday Workout: Fran
September 9, 2009
21-15-9 of:
- Thrusters (95# / 65#)
- Pullups
- Smiley Faces
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6:53 Rx’d
Those Smiley Faces were the worst part!
Interestingly enough, this is the exact same time from the SDHP/Push Press Workout.
5:57 @ 67# thrusters
first time doing Fran, I’m just glad I didn’t puke.
5:23 (45#, jpu, but actually did at least one real pull-up!)
FIRST PULLUP BOOYA!
4:36 – 67#, jpu
8:10(#64/jpu)
3:36 as rx’d
New PR by 53 seconds!
Now if I can just string together my pull-ups unbroken…
5:50 25#/green band pullups (with a little Landon assistance at the end there)
4:17
37#, mostly JPU and no smiley faces until I was done
6:53 Rx. PR by over a minute!!
4:08 Rx.
that really hurt.
7:40 subbed frowny faces and 85# front squat for thrusters.
4:02, 45# and JPU
8:something. 45#, JPU from 2 20# bumpers (about 8″)
Chris,
Here’s the kipping videos that I thought were very informative.
http://media.crossfit.com/cf-video/CrossFit_AdrianKippingPullUps1.mov
http://media.crossfit.com/cf-video/CrossFit_AdrianKippingPullUps2.mov
http://media.crossfit.com/cf-video/CrossFit_AdrianKPUFixHips.mov
and
http://vimeo.com/1790160
http://vimeo.com/1790636
Here’s the best kipping pullup video I’ve seen, but you need a Journal subscription to watch it: http://journal.crossfit.com/2009/06/santa-cruz-gymnastics-cert.tpl
Thanks Kyle. I have a copy downloaded if anyone wants to see it. Email me at zimage@gmail.com
7:32 Rx
5:51 (Rx’d)