Workout of the Day:
“Fractured Helen”
3 Rounds of:
Run 400m
21 Swings
12 Pull Ups
Rest 2 Minutes
Post times to comments.
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By a very strange coincidence last night I happened to be reading the PM 21 article ‘Power Bias 2’. I can’t really remember now but weren’t they talking about a 2 minute rest after each exercise (i.e. between the pull-ups and swings)?
I also finally watched the video and ran through the comments on the sub 2 minute Fran. I’m still forming my opinion, but I am really impressed not only by the guy’s stellar performance, but how well he handled the criticism. I can’t imagine I’d be that understanding if I had busted out a performance like that and folks came down on me.
As a side note it was also nice to see him completely wrecked at the end. It’s been awhile since I watched it but I seem to remember Speal only looking slightly winded after his.
Kyle,
It was Robb Wolf’s article that inspired this Helen, although Robb had placed a two minute rest between each exercise.
Quite possibly my first politic post ever, but check this video out
http://ie.youtube.com/watch?v=Qq8Uc5BFogE (wfs)
By way of amendment to my earlier post, I think it’s important to state that it’s not really fair to say people ‘came down on him’ since everyone, even those criticizing form, gave him props for his amazing effort.
Big Shane, I thought you were just looking for a fight and in ‘Kyle–I hope that post is controversial and I hope you take the opposing side’
I dropped the rings at the gym last night.
I can’t help but feel all the people critiquing that Fran are the same people who would be the best footballer, rugby player, cyclist, sprinter or MMA fighter in the world if only it wasn’t for the kids or the job they have (Time constraints) or that knack knee, back problem (Ill Health),
I look forward to their videos of Fran to show us all how it is done correctly (which they will of course post on the main site).My time of 13.30 (30KG) would be a sub two minute Fran if only I could do it faster ….
Shane, while I do think that’s a brilliant idea, I feat there’s too many fuckwits to get the humour behind it.
But, maybe we’ll do it anyway.
I think it’ll be lost on them lads, which is why I suggest you do it! Don’t forget to point your toes.
I like the idea of a fractured Helen. The resting might convince your lunch that its rightful place is in the stomach (shudder).
ME Day again
Back Squat 5-5-5
95-95-95
Still plenty left in the tank after these, I’m wary of making bigger jumps than 2.5kg though, the last thing I want is to stall.
Press 5-5-5
51-51-51(f) (Final rep was a push press)
Not enough sleep last night and not enough rest between reps. Then again, 1kg might have been too big a jump. I’ve got 0.25kg partial plates so I might start using those from now on.
Some skipping to finish off. Got 200+ reps with standard bounce and got 161 with the alternate foot step. Still haven’t got the rhythm for continuous double unders yet. I can go bounce bounce explode well enough though.
That reminds me of a kipping vs deadhang debate on youtube (Yup, I used to read the comments and sacrificed about 10 IQ points because if it). The video was of Greg A doing 100 pullups in 3.26 and someone was ranting about his form and that kipping pullups were easier (duh) to which someone else replied “true but he’s better than you, at everything”.
So, for the ultra strict Fran we need
1) Someone to confirm that parallel has been broken before you can come up
2) Someone to confirm perfect lock out before you’re allowed come down
3) Surely we should do strict pull ups, since kipping is cheating (as is butterfly, and “just” chin over the bar)
4) Someone willing to do it.
Any other points I’ve missed out on?
You sure this is such a good idea? Or are you just taking a piss.
Colm you must make sure all 3 people marking form are dressed in black with a large “Form Nazi” printed across the chest for all to see.
So people can be left in no doubt that the person doing the Fran will be corrected at every given opportunity
#15 Kyle
on Nov 7th, 2008 at 4:18 pm
You sure this is such a good idea? Or are you just taking a piss.
Kyle, I would take that comment to mean you volunteer to do this Fran!!
And so another ridiculously overdone production is born. I love it! Remember Scott, Nazism is only ok in moderation!
that should read “form Nazism is ok…” lest someone get the wrong idea
found this hilarious
http://www.youtube.com/watch?v=EADUQWKoVek
Wow! Just…Wow!
Colm –
#5) Awesome shorts/sock combo must be worn
Loving this Form Nazi Fran (FNF) idea. It’ll have to be done with front squats and strict presses, since thrusters are cheating.
There needs to be three guys in uniform, surrounding the performer in a triangle. Each will have a red or a white flag that they will hold up after each rep to indicate their judging decision.
“That pullup doesn’t count, biceps and lats weren’t sufficiently isolated”
Oh, I’ll bring down a surveying staff and we can have the judges mark off the depth of each squat against it with a ruler while the performer waits at the bottom for the “rise” command.
“hmm…28cm. Not deep enough”
There’ll also have to be an independent adjudicator. They’d have to be a different nationality of course…and carry a clipboard.
Well, we could have someone holding an air horn and sounding it when a fault is detected, although I like the flags idea, likes linesmen… or maybe go Japanese style and have someone holding a shinai smack the person on the back when they mess up. Colm already does this when Rob drops his hands in MMA, so surely it’s only a short step to introduce this to CrossFit Ireland.
DFTU- or we hit you with a bamboo sword.
Ames – 4:18, 4:46, 4:56 (10Kg/J)
Keith – 4:24, 6:05, 5:59 (15Kg/J)
Kyle, The – 3:35, 4:23, 4:22 (25Kg)
Tommy – 5:45, 6:45, 6:55 (15Kg)
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