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SHARON ... Saturday 11th July 2009

... and updated on Wednesday 15th July 2009
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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's--1st--Attempt

This is Sharon's first try at this routine, so Brett (kindly!!) made a couple of adjustments
A lighter weight on the bar and a stand to help her with the pull-ups
She did the repititions very well ... but Brett has promised "no sympathy" next time !!

NOTE - I would not win an 'Oscar' for my filming ... cutting off heads and feet !! ... but you'll get the idea

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"21 Reps of Each"

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video running time
1 minute 03 seconds
video address = http://www.ronebergcairns.com/2009onwards/general2009_1776.flv


video address = http://www.ronebergcairns.com/2009onwards/general2009_1777.flv

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"15 Reps of Each"

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video running time
54 seconds

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"9 Reps of Each"

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video running time
54 seconds
video address = http://www.ronebergcairns.com/2009onwards/general2009_1778.flv

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Sharon's--2nd--Attempt

Wednesday 15th July 2009


video address = http://www.ronebergcairns.com/2009onwards/general2009_1788.flv

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Weight - unknown

Time - unknown

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video running time
6 minute 52 seconds

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