Wednesday, August 11, 2010

Class 11 - Double Unders, Kipping Pull-Ups and Fran

This was our second-to-last class in the on-ramp program and it was a great one. We learned a couple of new skills and it seemed something had clicked and our overall form was improved.

For our warm up, we did 15-12-9 of wall balls (10lb) and kettle bells (10lb). For the first time, the wall ball felt good and I felt my squat was greatly improved, which was awesome.

Double Under
This is with a jump rope, where instead of doing a single turn of the rope per jump, the rope goes around your feet twice for each jump. They're pretty hard to get the hang of and the lighter the rope the better. I was starting to get the hang of it, but it's definitely something I'll want to practice more of.

Kipping Pull-Up
We couldn't really do this properly, since none of us can do a full pull-up yet, but we practiced the technique of thrusting your weight from your toes to your chest by popping your hips really quickly. The way to practice this at home is to lay on the floor with legs at a right angle and knees also at a right angle. Then, in one quick movement thrust your body into a diagonal plank position with your feet flat on the floor. Doing reps of this will improve your hip flexibility.

WOD - Fran
Fran is apparently a way that Crossfitters compare their scores. It is a high-intensity workout that consists:
21-15-9
Thrusters
Pull-Ups

The prescribed WOD calls for 65lb Thrusters and full pull-ups, but I did 9lb Thrusters and jumping pull-ups. My time was 5,10 minutes.

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