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(Return to "The CrossFit 'FRAN' Routine Index" page)

 

Friday 19th February 2010

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The CrossFit 'FRAN' Routine

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It consists of two exercises
Thrusters and Pull-Ups

Sets of 21 and 15 and 9 alternating repititions

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and here are a couple of experts
showing how it is done !!
video address
http://www.ronebergcairns.com/2009onwards/general2009_1775.flv

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Sharon

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The Participants

Tanya
     
     

Brett

Louis

Andria

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VIDEOS

NOTE #01 - make sure your speakers are on high !!
music, a small amount of encouragement, lots of yelling, and 'squeaks' from Sharon !!

NOTE #02 - these videos are in 'flv-flash' format and should begin to play immediately
if, due to your internet connection speed, they do "stop-and-start", play the video a second time and it will be perfect


video = http://www.ronebergcairns.com/2010onwards/general2010_0399.flv

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Sharon

 

video length is 2 minutes 54 seconds

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CLICK HERE to see Sharon's
previous attempts at this Routine

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Tanya

 

video length is 2 minutes 03 seconds

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CLICK HERE to see Tanya's
previous attempts at this Routine
video = http://www.ronebergcairns.com/2010onwards/general2010_0400.flv


video = http://www.ronebergcairns.com/2010onwards/general2010_0401.flv

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Brett

 

video length is 2 minutes 09 seconds

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CLICK HERE to see Brett's
previous attempts at this Routine

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Louis

 

video length is 2 minutes 37 seconds
video = http://www.ronebergcairns.com/2010onwards/general2010_0402.flv


video = http://www.ronebergcairns.com/2010onwards/general2010_0403.flv

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Andria

 

video length is 2 minutes 10 seconds

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RESULTS

 

--everybody finished with the weight they started with--
for example, Sharon 10+10=20kilos from start to finish

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--there are some great times here--
for example, Brett who was throwing around a total of thirty kilos

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--What An Improvement--
look at Tanya's time today ... 3 minutes 3 seconds
now use the link above to see her time back in November 2009
BUT
why is she still using the same weight as three months ago ??

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--What An Improvement--
look at Brett's time today ... 3 minutes 6 seconds
now use the link above to see his time back in July 2009
BUT
like Tanya, why is he still using the same weight ??
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