Fran for Fun?

So, as many of you know, I'm attending the CF Level 1 Cert in Milan in just 5 short weeks. I have so much to work on, I'm bummed about not being where I want to be, I need to start studying up.  I've poked enough on the internet to know that Fran is the one benchmark WOD that is usually performed at the cert. When I signed up, I wanted to be able to hit this HARD as RX'd at the cert.  Not having bumper plates, a real pullup bar, chalk, or a box full of adrenaline is seriously playing on my motivation and confidence heading into the cert.  So what to do--time to hit the barbells hard, perfect the technique, and not worry so much about speed and load, right? Back to basics...

And back to Fran.  Ok, so I cannot even tell you the last time I did thrusters. I've done one RX'd Fran, recorded here: http://erinsadventures21.blogspot.com/2009/08/first-friday-round-6.html
Wow...I just reread this...I was bummed with a sub 12 Fran RX'd on the first attempt just six months after joining CFOT? What was wrong with me? Today looked like this..

21-15-9
45lb thrusters
pullups (on the bar below, using the wide grips)
Time: 12:20

The thrusters were rough due to being rusty and the old back being sore from DL's the other day. But, I think I got a few of the form kinks worked out which was good. Next week, I'll incorporate a WOD with some more thrusters and will do them at 55/65lbs...just not as many as required by Fran. Pullups are rough on this bar...it is fat and slippery. just sucky. And WHY DO I STILL NOT HAVE THE CONSECUTIVE KIPS DOWN? Sigh..enough, enough...the fact you're doing something is better than nothing...

Warmup was:
500m row
3 rounds
10 wall squats
10 GHD's (YES WE NOW HAVE A GHD...YIPPE!)


Finisher:
3 rounds
25 DAC (dead animal crunches) w/ 20lb weight
10 perfect chest to deck pushups

Yesterday for the record:
4 mile run in the woods with Logan. YEA!!
Then:
5 rounds
10 pushups
20 situps
30 squats
Time: about 12 minutes...why so long? Chip's toes started to work AND HE DID A PLANK! :) (and I got distracted for a minute or two) He's had lots more progress this week...it is amazing to watch.  His ankle just started randomly working last night too...weird!