Skill: Midline StabilizationL-sits, Glute/ham sit-ups & back extensions, Planks, Weighted Front lean and rest. Work on one, work on them all! Core Strength = midline stabilization throughout all weight bearing movements.
WOD: "Upside Down Fran"
reps of 9, 15, and 21 for
Pull-ups
Thrusters, 95 pound barbell
Post time to comments.
The weighted plank. courtesy of crossfit.com
9 comments:
6am
Upside down Fran - 11:07 w/ jumping pullups and 65# thrusters. The thrusters were challenging, to say the least. Thanks to Will and everyone else for talking me through this one. And congrats to Robin for toughing it out. Great work everyone!
6am
10:28, that was rough, I need to work on my thrusters. I had a realy hard time keeping my arch after the marine corps stability exercises... I am swimming to Fiji by the way Will.
-Travis
14+ on Fran. Aargh.
A great group this AM! Props to the usual Fran-slayers Nigel and Erik, and a special congrats to Robin who completed the WOD with gritty determination.
Thanks for the ab punishment, Will. Just think..watching TV in the plank position would result in toned abs and less television ...a win-win if ever there was one!
Thor
7am
it felt good to be back at crossfit after a long vacation.
9:28 45# thrusters, at first I felt like crap and my whole body was shaking then something took over and I just got it done, probably will cause he kept coming over to make sure I wasn't slacking.
I could do 55# next time
great job by everyone!!!! but where was the rest of the JJ crew???
laurie
Excellent morning workout - weighted lunges with #45 plate, weighted planks with #45 (that was extra fun...).
Upside down Fran as proscribed was 6:28 this morning, that's :30 faster than my best Fran... Hmmmm.
Great job to everyone in the 7 AM, newcomers and regulars alike.
7 AM
Upside Fran 9:28 with #75.
Great group this morning. Always better to suffer with others instead of alone.
Fran bites, regardless of her orientation.
5.05 with encouragement from Eric who could have smoked it; he finished his last thrusters at 4 minutes! Pull-ups knocked him out though...alas.
Jo looks like an acrobat with her kips and Robin looked great finishing her first Fran.
You should all know the faster you go, the less time you spend suffering and in pain. But you knew that...
Nigel
Dear diary, today I made my first X-Fit post...
7am
7:50 Thrusters need work. Great having so many people there.
Nigel, your imminent crushing of Neal's double under bet may have solved the motto quandary:
Crossfit Boston
Have a meal on Neal
I thought it sounded tough.
Ray
11:something...faster than my last real fran time...good times.
Jo
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