Thursday, July 24, 2008
Plank exercises
Workout of the Day
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
Chest to the bar on the pull-ups. I can't recall which affiliate blog I saw this on, but this is NOT a new pull-up standard. Issue 8 of the CrossFit Journal, an article by Coach Glassman says:
The requirements for the CrossFit pull-up are simple yet tough to execute. The pull-up begins from a hang at full arm and shoulder extension and ends, regardless of grip, with the chest pressed tightly to the bar. Pulling the chest to the bar is very hard but encourages fully "opening the chest" and pulling the shoulders back or "closing the back." In the early stages of developing the pull-up it is acceptable to bring the Adam's apple to the bar, but leading with the shoulders forward rather than back is a fault that needs to be fixed long before you are going to get 30 pull-ups.
We can add that pulling to the chest will greatly accelerate development of a muscle-up
Dan,
Thank you for the instruction yesterday, the POSE drills were especially helpful.
So, are "The Godfather" and his crew all doing chest to bar on Fran today? I want to make sure we arent using a lesser standard over here at InnerStrenth. Thanks!
Posted by: Scott | July 24, 2008 at 07:24 AM
Anybody know what happened to Kim? I haven't seen her in forever.
Posted by: VAS | July 24, 2008 at 07:43 AM
Scott,
Chest to bar? Absolutely!
Posted by: Dan MacDougald | July 24, 2008 at 08:21 AM
Hey Dan, I think we all would like to see this piece of awesome equipment in the CFATL gym:
http://www.cardiotwister.com/
Also, did you see my comment on yesterday's post?
Posted by: David Hodges | July 24, 2008 at 08:43 AM
I'm still sore from Monday's debacle. Thanks Mike!
Regardless, I did "Heavy Fran" (135# thrusters/45# weighted pull-ups) today. Two minutes better than my last time but still needing huge improvement.
16:07
The 45# weighted pull-ups were my biggest limiting factor.
Posted by: BMW-CFATL | July 24, 2008 at 10:30 AM
A lot of folks did their first "Fran" this morning at 6AM (and Nichole at 7AM). Everyone did a great job! That whole 6AM crew is making huge improvements.
Keep up the good work!
Amber has to stop using the band!
Posted by: BMW-CFATL | July 24, 2008 at 10:32 AM
Jonathan H. gets to do it again! He came to our gym last Saturday and on a whim decided to give Fran a shot because "he'd never done her before" (HAHAHAHA) Isn't THAT just asking for the wod to come down within a few days? ;) I'll never forget the wtf expression on his face lol.
omg that cardiotwister is friggin' hilarious.
Posted by: Kath | July 24, 2008 at 10:57 AM
Shinsplints plagued me from this weekend., so did this workout instead....
row 1000M
21 Deadlifts
row 1000M
15 DL
row 1000M
9DL
22:12 with 45 K deadlifts
Posted by: Jody | July 24, 2008 at 11:48 AM
What do shinsplints have to do with Fran (especially if you can do that other stuff)?? I think somebody needs to come back in the afternoon and do the prescribed work out.
Posted by: VAS | July 24, 2008 at 11:54 AM
I have not seen Kim for a while either, last time I saw her she said she was leaving August 15 and hoped to get her kipping pullup by then. I hope she is doing ok.
Posted by: kba | July 24, 2008 at 12:04 PM
(Vas you are too funny. Nuthin' gets by YOU lol)
BTW, that the hell are those people DOING in the picture???
Posted by: Kath | July 24, 2008 at 12:20 PM
Mike G's birthday celebration has officially been rescheduled to Friday, August 8th. Fado's Irish Pub, after the gym closes (9ish).
Posted by: Amy J- | July 24, 2008 at 12:35 PM
That's awesome about the B-Day celebration. I'll actually be in town that weekend. Now I just gotta find someone to pawn the kids off on.
Vas...Jody heard that same story multiple times this morning. We are still not sure how shin splints affect thrusters.
Posted by: BMW-CFATL | July 24, 2008 at 01:55 PM
OK....I do get my feet off the ground when I do thrusters, and I think I do have good form....don't want to run/jump etc. till they're healed....believe me, the workout I did was pretty tough. Ok....someone make me a t-shirt that says "Crossfit Atlanta's Punching Bag"....LOL! ;)
Vas-Next time I see you, MAKE me do it! :)
Brent-Quiet!!! ;)
Posted by: jody | July 24, 2008 at 02:05 PM
Or...someone make me a shirt that says "Crossfit's Rebel"....hee hee..:)
Posted by: jody | July 24, 2008 at 02:06 PM
August 8th...look forward to celebrating with you, Mike!
Great job "late" AM crew! All did a great job cranking out "Fran" (apparently except for me...). Andy B. and Amy L. are making incredible progress, in the brief time they've been doing Crossfit. Pam...thanks for always keeping a "smile" on your face! You have a great attitude! Matt Q....way to go on the row/deadlift workout...it sucked bigtime, huh?!!
Posted by: jody | July 24, 2008 at 02:49 PM
Hey
Posted by: Mike Riepenhoff CFATL | July 24, 2008 at 03:10 PM
You know you can
Posted by: Mike Riepenhoff CFATL | July 24, 2008 at 03:11 PM
post things
Posted by: Mike Riepenhoff CFATL | July 24, 2008 at 03:11 PM
all at once so you do not have to keep typing in the security code.
Posted by: Mike Riepenhoff CFATL | July 24, 2008 at 03:12 PM
JODY!
Posted by: Mike Riepenhoff CFATL | July 24, 2008 at 03:12 PM
I will not be in town for MikeG's party, but somebody ELSE take as good as (many) pix as me. HAPPY BIRFDAY MIKEY!
(Why always that place with the ONE bathroom?! lol... unless you count the flower planter)
Posted by: Kath | July 24, 2008 at 03:31 PM
Mike R. is win.
Posted by: Jason Bourgeois | July 24, 2008 at 03:33 PM
Well I just realized I made a huge mistake on my "Heavy Fran."
I did 21-15-9
It is supposed to be 15-12-9
No wonder it took me so damn long.
What an idiot.
Posted by: BMW-CFATL | July 24, 2008 at 04:17 PM
Mike R, you are too damn funny for your own good! Jody, I thought we talked about all of these alt. WOD? GET YOUR GLUTES BACK ON HQ!!!
Posted by: Damon Mosley | July 24, 2008 at 05:21 PM