Last Wednesday, 7/25: Deadlift up to 10 at 175. Later: “Fran” Rx (65 lbs and butterfly kips), 4:43. “Fran” times in 2011 were in the 6:20ish range. All time best Fran before last week was at CrossFit Seattle in March 2008, 5:34.
What made me faster, I think: being able to do butterfly kips; and the pull-up ladders I’ve been doing recently with a lot of my classes. Ladders of small numbers of strict pull-ups have helped my strength but, maybe more importantly for “Fran,” they seem to have helped my grip. I felt pretty well attached to the bar. I was surprised when I finished and looked at the clock.