8.29.11
Tester:
“Fran”
21-15-9
Thruster 95/65
Pull Up
Compare to 5/21/11
Posts Tagged ‘fran’
BAFFD
You know what that means? Bring-A-Friend-to-Fran-Day! So bring someone you love, OR someone you hate to our 9 am class tomorrow. Don’t worry, we will scale it… not so much for you though. Remember, it’s our tester for the week.
You might recognize our newest booters down below brandishing their guns. They are now official crossfitters, so show them the way! And remember, a fresh class starts up Monday!
The PM “we love burpees so much we purposefully forget our food log” crew: Nicole, Derek, Amber, Kevin, Crystal, Jon
The AM “we don’t like to work out with chicks” crew. Derek, Jason, Mike, Robert and Errin.
Bad Lighting and Vomit
Hey guys, it’s Derek again. Some of you asked for more updates, so I thought I’d throw up a few videos from the other day.
Like I said earlier, I’m training a coworker and former Marine Scout Sniper, Jason. He’s not in the shape he used to be, but he has made some great gains already. He definitely has more grit and determination than your average joe, and I would expect nothing less from someone with his background.
The first video is Jason trying Fran for the first time. Notice his loss of midline stabaliztion on the last set of thrusters…swaying like a tree in the breeze! He also met Pukie for the first time after the workout, a must see.
The second video is yours truly. It was a great effort, but it didn’t count because I only did 14 pull ups on the second round! Maybe next time!
I apologize for the bad lighting. Our little gym, which I’ve dubbed CrossFit CDA Mobile, is kinda dark, but I like it that way. Enjoy!
Jason does Fran from CrossFit CDA on Vimeo.
Derek does Fran from CrossFit CDA on Vimeo.
WOD 2.3.2009
“Fran”
21/15/9
Thruster, 95#/65#
Pull up
Top Male: Luke, 4:18
Top Female: None as Rx.
Coaches: Jonathan (4:51), Meagan (6:03*band PU)
The Costumes
Kristin wanted to see Fran’s costume. Ask and ye shall receive. Fran was a dinosaur, Christmas was Sarah Palin the beauty queen, and I was Nacho Libre. Before you laugh at the tights, just know that I took first place at a costume competition and won 75 big ones!
In Hispanic accent, “These are my recreational clothes.”
Fran didn’t like the idea of dressing up at first. She was fine once she realized she gets treats.
The CrossFit Community!
Thanks to everyone who showed up on Saturday to get a workout in before the grub! We had a great turnout of CrossFitters from all over including CrossFit Spokane, and an up and coming affiliate in Colorado!
We love gatherings like this because it gives the CrossFit community a chance to grow and get to know one another on a more personal level, even if we don’t go to the same facility. We believe each CrossFitter is not just a client or gym buddy but a friend and comrade.
Everyone brought some sort of great food from kalbi chicken and garlic mashed cauliflower, to homemade ice cream and tons of fruits and veggies. There were even some scrumptious brownies! Everything was zone friendly or organic. Thanks for the consideration!
We hope to have a few more of these get togethers with CrossFit Spokane while the weather is still nice. Keep watch for the next CrossFit Picnic!
Fran and Daisey on kid watch. They were born guard dogs, obviously.
Haily and Joe teaming up for the workout.
A few of the the teams taking off for a lap!
Everyone cheering for their teammates during box jumps!
Rigo and Aaron recovering from their strong finish.
Russell dropped in from Colorado, where he is currently starting up a CrossFit Affiliate. Good luck!
CrossFit owners and trainers: Derek, Christmas, Mike and Angela blazing through handstand push ups!The Mascot
Meet Fran…our newest member of the gym and she’s as vicious as they come. Don’t let her wrinkles fool you, she means business. She will certainly lick you to death if you don’t demonstrate good form!
Chelle, Alex, Jarod and Verla all knocking out some pull ups and ring rows with plenty of room to spare!FRAN
FRAN
Three Rounds: 21, 15, 9 of
Thrusters
Pull Ups
Three Rounds: 21, 15, 9 of
Thrusters
Pull Ups
Verla, Alex and Karla working hard through Fran. This was their first time doing this workout. Im sure they are looking forward to trying it again next month sometime!
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