Crossfit Metro » bar muscle-up http://crossfitmetro.com CrossFit Training in Metro Atlanta Sun, 24 Apr 2011 12:31:47 +0000 en hourly 1 http://wordpress.org/?v=3.1.3 My Girl Fran http://crossfitmetro.com/blog/my-girl-fran/ http://crossfitmetro.com/blog/my-girl-fran/#comments Tue, 03 Feb 2009 15:00:33 +0000 Christian http://crossfitmetro.com/?p=135 Today, I did Fran.

21-15-9 of thrusters and pull-ups. The quintessential workout that sounds easy on paper, but will completely wreck everyone you know. Honest.

Throw Fran at a bodybuilder and watch the meathead crumble.

My Fran today was not pretty. The thrusters got broken into 3 sets, round 1 and 2 sets round 2. I was able to rip through the last 9 without a break.

Pull-ups were worse today. I had no grip. Damn! But I was strong, so I could quickly jump back up and it didn’t slow me too much.

7-ish Fran …not bad for all the breaks.

Post Fran

After I recovered a bit from Fran, I did some intervals of Bosu ball squats (15lb ball) and back extensions (15lb ball)

Then, I finally got a bar muscle-up!

That’s right, suckas, I got my first muscle-up today. Straight from a dead-hang-kip.

No bench.

No scale.

A true muscle up.

I’m very excited.

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