11:38
Rx’d

What is a "Full Grip"?  Do the Crossfit movement standards require you to use a supinated grip for strict pull-ups?

It's cool to learn about the specific mechanics of this movement and how it engages multiple muscle groups throughout the body. It's impressive that the thruster is known as one of the most challenging exercises due to the intense acceleration required against gravity with added weight. great thank you !

5min31
rx

M/27/5'8"/170lb
CrossFit AFK

6:22 - Rx (Strict pullups broke down into single in the 15s.)

Modified:
--
21-15-9 reps for time of:
DB Thrusters @ 2x 15 kg
Inverted rows

> 15'47''
--
Peace. 

10:10 as rx’d with ring pull-ups 
10/10 fear factor -I hate Fran 
broke thrusters in the 21 as 12/5/4
15 was 8/7
9 unbroken
21 pull-ups broken 6-5-4-3-2-1
15 pull-ups broken 5-3-3-2-2
9 pull-ups were all singles
Felt horrible today! Time reflects it! 

7:28 Rx

39 y/o

M/30/215
9:41

8:31 compared to 9:16

Rxd 16:15

4:47 RX’d

7:13 rx
M/53/175/5'11"

M/38/165
RX 9:38 (3x7s + 3x5x + 3x3s)

M/50/86

75#
Kipping pull-up

5:40

3.30 at 30 Kg

5:20 rx’d

Beginner option in 9:58

21-15-9 reps for time of:
Thrusters (65#)
Ring rows 
13:48

30 kg (66 lbs) Thruster

11:12

SC 85#, reg PU...11:48

5”11 180/32yo

Rx’d 10:47

M/45/165
7'57 RX

Completed Monday 11/29
30lbs dumbbells
6:47

Scale (First day on Crossfit)	
45# thruster
ring rows
6:42

7:38 intermediate version Rx

M/29/6’1”/200lbs

7:43

11:44, 50 lb dumbbells 

M/39/160
#50 Sandbag, Ring Rows
4m38s

Scaled to 75#
6:39

Rx weight wasn't happening today.  A little wiggle here and there, but not bad.  Only broke once on 15 for thrusters, but can't say the same for pull-ups.

Rx’d: 6:06

190218:  6:45

Intermediate scale with 15-12-9 pull-ups. 
did the thrusters Rx unbroken! Was happy with that. 

6:28

Rx
7:04

May have been some wiggling at the end of the last 2 pull up sets 🪱
M/30s/225lbs

Son(15)
21-15-9 @ 65lb
15-12-9 strict pull ups
11:00

Int option 15-12-9 pull-ups
9:30

Rx 8:40
Pull-ups  went way earlier than I anticipated 
bum shoulder slowed down thrusters

13:48 Rx 

8:16 (65#, last 15 pu kipped)

190218:  8:48 rx

M/48/6'2"/180#

Rx'd 
9:45....1 minute slower than compare to no excuses just don't cycle the barbell as much as I did in the past pull-ups were strict tactical = thumb not wrapped around bar and touched throat to bar

Strict Fran
subbed 2 35# kb's for thrusters
strict pull ups
5:54
m/52/175
compare to with same scale
9:29

7:51, sort of half Kipping pull-ups. Wasn’t feeling it today. 

7:22

Scaled to 80# thrusters
9:28

190218:  8:05, 85#

4:58 

200805 7:18

21-15-9 reps for time of:
Thrusters
Ring rows
45 lbs
8:59

Rxd. 

7:23. 

thrusters broken round 15 into two. Pull-ups much more broken!

45 lbs 9:54

65 lbs
6:31

4:03

65lbs, Kipping pull-ups 

Champions Club Scaling Notes

RANT
45-23. Even better than 42-27

WORKOUT THEMES
Donovan Edwards. More Donovan Edwards. JJ McCarthy. Cornelius Johnson. Bend but don't break. Jim MF Harbaugh. Cornelius Johnson Again. Kalel Freaking Mullings jump pass like it's 2006 Tim Tebow.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM				x

HEAVY

TECHNIQUE SCALE
I'm no defensive backs coach, but probably not this (w/f safe). For this workout, I'd keep with kipping (cut ROM), lighten up weight for the thrusters, and do 4 rounds of 21 each.

CONSISTENCY SCALE
Make it strict press instead of thrusters

INTENSITY SCALE
Regular Fran, sub burpees for pull-ups if needed.

MY STUFF
I did 2 sets of 5 power snatch at 95 lbs (still a day behind) and decided I was too nervous to keep going, so I stopped.

GENERAL FEAR LEVEL: 8

Kipping Pullups
64

38 pullups 

43 reps.. used mixed grip for most of the sets 

I just actually re-read that article last night, and when I read this excerpt I immediately thought of the Chris Spealler 100 pull-up video.