No we weren’t mad at you! Oh and it wasn’t just my idea to do this WOD. Despite Michelle telling you all it was my idea. Seriously this WOD was designed purposefully to train at high intensity in a longer time zone. They can’t all focus in that short sub 15 min. range. Think constantly varied. The other interesting thing we found is each of you had a different answer today on what was the toughest part of this WOD.
The 2:57 Fran video of Heather Keenan yesterday was pretty inspiring. It also helped one of you better visualize the kip. Well how about kipping 100 in a row? Sound insane? Impossible? Think again.
Zach and Eli completed Elements this week and will be joining you all for classes. Make sure you welcome them and avoid the burpee penalty…
LuLuLemon Athletica Classes!
We will be the CrossFit “studio of the month” gym that will be holding free introductory CF workouts each Sunday in September for the Bellevue Square lululemon location! WOD’s will be on Sunday 9:30am every Sunday for September only and free to all. Please come support us! (Location will be the park across the street from the mall). We will post more details.
Mats and more equipment are on order! We will be outfitting the new space starting this weekend and next week to get ready for the big move.
Fran does her namesake (whose picture did you think I would use):
The dreaded “Fran”. This is the WOD that for some reason since it was created oh so long ago by Coach has sparked the most butterflies, competition, debate, comparison, you name it. Most CrossFitters invariably ask “what’s your Fran time?”. It’s the one benchmark on a leaderboard that is always there and gets the most looks. For examples just look at the Exercises and Videos section on the CrossFit main site and there are 15 video demos of regular Fran, 1 Firefighter Fran, 1 kids Fran, 1 Flying Fran, 2 Heavy Fran’s, and even a “Frelen” which is a combo of Fran and Helen. Gyms have Fran challenges, and post videos of their own. To say nothing more it has a place in CrossFit that draws a lot of interest and scrutiny on form.
Why? Well it is a very effective WOD that appears quite simple. Push and pull. Full body functional movements. Done very fast it is devastating. Scaled or not the faster you go the harder this gets and the worse you feel. Afterwards many get the “Fran cough” which feels like a cross between bronchitis and smoker’s cough. Usually about the set of 15 you simply lose all energy in the body. Going to the pull-up bar becomes a struggle. Mentally it becomes pretty tough to keep going.
If you didn’t feel this way today that is okay! We will do it again sometime, giving you all a shot at that cough…
I’ll leave you with a video of one incredibly fast and legit “Fran” time. Note the form and technique is spot on. Click below to watch. It will only take 2:57. It’s worth it, she kicks some serious tail.
Today was the Snoqualmie Railroad Days 5k/10k and kids 1k race. We represented well with the following group of runners. Results haven’t been posted so will share when they are up.
Deb L. (with Porter in the stroller), Deb S., Jim M., Jim D., Jorge, Jana, Lyndi, Amanda, Lucy, Leigh, Michelle, Tom
Sherry, Travis, Jenna
Max (and his cousin), Skye, Ashley, Finn, Grace, Jenna
One of these kids is doing his own thing:
PR’s were set, first races were run and many had their family members running so there was a big turnout for a really fun, fast, and scenic course. We especially want to thank Rob and Curtis who watched kids, handled photographer duties and cheered everyone to the finish.
Afterwards we headed back to the gym and our house for a great BBQ with not only the SnoRidge crew but also many friends from around the Puget Sound. Thanks for everyone who stopped by including the gang from King CrossFit, CrossFit Olympia, and many of our close friends from the Dupont area.
Next year’s is already on the books for Sat. August 21st. Plan on running it again!
If you haven’t registered you can register at the race. Details on the right hand side (Click on the Snoqualmie Railroad Days 5k/10k picture). Race is 9 am. Get there early and pick up your race packet. Don’t forget to wear your SnoRidge CF shirt!
Max is ready for the race. Are you?
I mentioned Bridget in a previous post recently completed and set a PR in the Seattle Danskin Women’s Triathlon. Here’s two pictures from the event of her in action.
Remember this one? This is our introductory WOD. That one you did the very first time you came for Elements. It’s the WOD that likely left you a little shell-shocked at how something that looks so easy can be a pretty hard workout.
Well today we did this to use as a measuring stick. Eleven of you took the re-test today and came away with straight “A’s”. Whether this was WOD number 5 or WOD number 40 you all aced this thing. Everyone improved! Many improved dramatically. Check the results.
Feeling Spartan? This was one of the workouts the cast of the movie “300” used to look like Spartan warriors. I think it made me feel like I fought a Spartan instead. This one was epic suck. A tough chipper with some new movements. Whether you did 100 reps or 300, it was a hard workout and a good test both mentally and physically.
Here’s Spartacus and Lucy jerking and jumping:
Lyndi doing floor wipers:
Congratulations to Bridget who completed the women’s only Danskin Triatholon this past weekend in Seattle! She completed a .5 mile swim, 12 mile bike ride, and 3.1 mile run in 1:56 besting her previous time. What a great accomplishment!
Lots of focus on power cleans and hang cleans today. We could spend all day on them. I did on Sunday at the Olympic lift clinic! Remembering to focus on stance, grip, and jump throughout the movement. Speed through the middle, shrugging and then bringing those elbows around fast were key at the heavier weight. Three easy cues: explosively jump, stay aggressive, and fast elbows! While everyone did great it was impressive to watch Jim hit this as RX’d with good form.
Race day this Saturday is going to be fun. We have well over ten of us running the 5k/10k. Make sure you register. Evites for the after run potluck BBQ also went out today so please RSVP.
Last but not least King CrossFit is having their Grand Opening open house party at their box on August 29th. All are welcome to go check them out. Details at their site.
Hope you were as excited to see the whiteboard (and us) as we were to see you all. We missed all of you! Today was a great turnout, great effort, and great camaraderie. We had a big crowd, including two drop-in’s (Scott and Michelle) that were friends of Curtis and Bridget respectively. Eli began Elements today and finished both rounds very strong. The late PM group used the day group numbers as motivation and we saw some healthy competition in the gym. Nothing like thrusters to get everyone back in the swing of things.
Railroad Days 5k is this Saturday! Make sure you are registered (over on the right hand side of the site). BBQ / potluck after the race at the gym. Michelle should be sending an Evite.
Race Day Schedule 07:00 — Race # Pickup & Race Day Registration 08:45 — Registration and Race # Pickup Ends 09:00 — Start of the 1k
09:10 — Start of the 5k and 10k
10:30 — Awards ceremony 10:40 — Course Closes
Get ready for the Fight Gone Bad Challenge in September. It will be a CrossFit affiliate wide fundraiser for the Wounded Warrior Project and Athletes for a Cure and our gym is participating. Poster is up in the gym, or click on the link on the right of our page. On September 26th the WOD will be Fight Gone Bad. This will be that rare time you know the WOD in advance!
Rest. Relax. Recover. Recharge. We are back from our week of R&R and can’t wait to welcome everyone back into the gym. I will be at CrossFit Seattle today for an Olympic Lifting seminar with Coach Mike Burgener and spending time with lots of PVC work on cleans and snatches (and burpee penalties). This will help us to school you in the basics of the most explosive and technical of barbell lifts.