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Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness?

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Old 03-10-2008, 09:46 AM   #1
Elizabeth Terris
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Fran - rack or clean?

Do you rack the weight if you have to break up the thrusters or "put" it on the floor and clean the weight? Is there a standard?
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Old 03-10-2008, 09:49 AM   #2
Grant Scalf
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Re: Fran - rack or clean?

I would imagine both would be fine. I can't see there being a standard to this because it is very easy to just have the power rack set up to receive the weight whenever you are done with a set. I could also imagine people would have it in a power rack to begin Fran. Unless of course their power rack is the only place they can do pull ups (me ).
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Old 03-10-2008, 09:50 AM   #3
Grant Scalf
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Re: Fran - rack or clean?

I would also like to add that since Fran is probably the #1 CF exercise people try to scrape as much time off as possible I would think a lot of people use racks to cut that 3 seconds off.
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Old 03-10-2008, 09:53 AM   #4
Elizabeth Terris
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Re: Fran - rack or clean?

My PR Fran time using a rack is 5:23, cleaning the weight from the floor was 7:32! Huge difference!
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Old 03-10-2008, 10:27 AM   #5
Scott Allen Hanson
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Re: Fran - rack or clean?

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Originally Posted by Elizabeth Terris View Post
My PR Fran time using a rack is 5:23, cleaning the weight from the floor was 7:32! Huge difference!
That is a huge difference. I've done it both ways and my time with the rack was only 0:10 faster (the attempts were separated by a few months, however).

Is the difference because your clean needs work, or the mental hurdle of performing a clean versus just picking the bar off the rack?
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Old 03-10-2008, 10:33 AM   #6
James Forshaw
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Re: Fran - rack or clean?

I doubt there's a standard - if you've gone from a front squat to full extension overhead 45 times, then that's a Fran regardless of where the bar goes in between.
Try resting with the bar racked on your shoulders, you should shave off valuable seconds doing that
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Old 03-10-2008, 10:55 AM   #7
Elizabeth Terris
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Re: Fran - rack or clean?

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Originally Posted by Scott Allen Hanson View Post
That is a huge difference. I've done it both ways and my time with the rack was only 0:10 faster (the attempts were separated by a few months, however).

Is the difference because your clean needs work, or the mental hurdle of performing a clean versus just picking the bar off the rack?
The diffence is probably 2 pronged as you suggest. As always, weaknesses get exposed and the fun is trying to figure it out and eliminate it before another pops up.
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Old 03-10-2008, 11:04 AM   #8
Tim Luby
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Re: Fran - rack or clean?

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Originally Posted by Grant Scalf View Post
I would imagine both would be fine. I can't see there being a standard to this because it is very easy to just have the power rack set up to receive the weight whenever you are done with a set. I could also imagine people would have it in a power rack to begin Fran. Unless of course their power rack is the only place they can do pull ups (me ).
It could actually be quicker to squat clean into the thrusters than to receive it from the rack. Anyhow, I think the difference in negligible.

Grant, I, too have the same issue with having to do pull-ups from the rack.
How does it affect your ability to kip. I feel like it's kinda hard to get a full arm extension. I'm also afraid to go balls out sometimes for fear of tipping the thing over.

Any tips for good power rack kips?
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Old 03-10-2008, 11:19 AM   #9
Leonid Soubbotine
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Re: Fran - rack or clean?

Squat clean is the fastest way. Once all thrusters are unbroken or close to it - it's easier and faster to squat clean the weight, instead of either setting onto the pins or powercleaning.
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Old 03-10-2008, 12:07 PM   #10
Elizabeth Terris
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Re: Fran - rack or clean?

I squat cleaned the load, then started counting the thrusters. If you squat clean and jerk does this count as one thruster?
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