WOD 7/10/09

Fran
21-15-9
Thrusters (95/65)
Pull-Ups

CrossFit World Games

Are being held this weekend in Aromas, CA. Stacy is there representing FRCF on the affiliate team. Good luck Stace!

Click here to check out all the games updates.

WOD 7/9/09

50-40-30-20-10

Singles
Med Ball Cleans (20/15)

Check out the video demo of med ball cleans here. Watch for the principal of "core-to-extremity". Many of us bend our our arms early and violate this concept.

Daily Leaders:
1.) Beau: 14:08
2.) Dean: 17:40
3.) Matt: 19:37
4.) Corene: 20:50
5.) Karen: 20:53

Todd: 26:19
Kari: 28:17
Pam: 22:22
Nick: 22:58
Rob: 25:32
Dani: 26:53 (mod)
Ian: 12:47 (ST)

Most heart award goes to Rob, Kari and Dani tonight. Way to tough through that you guys.

Oly Lifts

Check it out...



Video courtesy of Steve. Don't worry, it's embarrassing for the rest of us too. Awesome video.

Corene goes to Ouray

Here's a pic of our one and only training at the CrossFit affiliate in Ouray - Hypoxia Gym, on the western slope. Sporting our t-shirt even! On the board is the WOD she did that day. Thanks for getting out there and connecting Corene!

Fran on Friday!

Just a heads up that we will be doing Fran on Friday. Fran is a notorious CrossFit WOD - so much so it is truly overplayed in the community. However, if you don't "have a Fran time" you should show up. All the coolest people have Fran times.

WOD 7/8/09

Click the pic to view the gallery

3 sprints around the building (just over 200M) - fixed 30 second rest between sprint 1 & 2 and 2 & 3

then...

18-12-6
Deadlift (225/155)
KB Swings (24/16)
then...

3 sprints around the building - fixed 30 second rest between sprint 1 & 2 and 2 & 3

Daily Leaders:
1.) Steve: 14:47
2.) Adam: 15:54
3.) Terry: 15:57
4.) Jeremy: 16:43
5.) Mike: 19:33

Karen: 19:47 (mod)
Nick: 21:58 (mod) Nice deads today Nick!
Derek: 22:10 (mod)
Brenden: 20:28 (mod)
Troy: 19:03 (mod)

Nice work all. I also forgot to mention the other day that Adam got himself a 275lb front squat. WTF? Great job Adam! (of course I erased the pic - but it was only of you getting nervous before the 285? attempt)