“FRAN”
July 30, 2012 Fitness
We are super psyched at our awesome community! It was amazing to see so many of you at the NZ Fitness Expo on Saturday at the Industrial Athletic CF Invitational. Our athletes and the rapidly growing CrossFit community really felt the love! It was a good day for CFAK too: Horse took the win in a hotly contested Men's competition – the top 3 men were only separated by a few points! Great to finally see Horse on top of the podium! Kate came through with a solid performance and took 2nd place podium honours in her first big CrossFit event – we cannot wait to see what lies in store for her in the future! And Jacques did CFAK proud with some gutsy effort and heaps of heart – Jacques entered the comp with about 90 mins notice after an athlete pulled out, stepped in not knowing what was in store for him and stamped his mark. He even overcame a major goat mid competition and got his pistol squats finally!
A. Weightlifting
- Power Snatch 1RM
15 minute time cap.
B. “FRAN”
21-15-9 reps for time of:
- Thrusters 42.5/30kg
- Pull-Ups
Compare to MAY 7, 2012.
C. Gymnastics
- Sub-maximal handstand hold x 2 sets, rest 60 sec
Just practice being upside-down (or tumbling). DO NOT hold for a max effort.
Post results to comments.
-Andre Maurois
What a way to start Monday!
65kg Power Snatch PR
5:04 Fran PR (by 41 seconds)
Bring on the rest of the week!
Power Snatch: 30kg (first time tested – still getting a hang of the movement)
Fran: 8:38 (Or could have been 9:38 – I wasn’t focusing too well at the end). 25kg for the Thrusters. And did 21-15-12 by mistake. Damn! Thanks for pushing me through the last round AP (and for making me lift more weight!).
A) 35kg
B) 5:45 25kg, green band. PR. Knocked a minute off previous Fran
Ohhhhh, sa flink du er, Har du spiste Hval Tonge til frokost?? hahaha, Stor klem min venn
Hvis jeg hadde spist hvaltunge til frokost kunne jeg gjort Fran rx’d
klem til deg
Great sesh, thanks WODfather, Nice to meet a new CFAK’r from the Netherlands today (Carolina) and great too catch up wit me mate Arron, awesome job too bro, smashed yer previous Fran to bits, blew my mind when I saw MGK stoll in the door like she just got back from Holiday, then did her first Fran – MACHINE, I gota go check what she’s using for water up her end of Kaukop
Great job too Jane, sucked too see me mate Dayelle’s knee playin up, hope it buggers off soon Day, injuries SUCK. I reckon Bokke’s up too something, she’s being a wee bit quiet, and her WOD’s are smokin, Hmmmm
Had a bit of a crack at the power snatch today, gota say my Oly moves suck lol, but ya gota give it a go aye!!
Power Snatch :- 50K WODfather saw it and said it was legit so all good
Fran – modified fran today, was a dick last week and didn’t warm up at all, jumped on the Rig, and started practicing my kipp swing, promptly realized that something either got strained, or tore in me left bicep area up by the tendon thing so yeah didn’t want to agrivate the sucker
Fran 30K + 40 per round ab mat situps 7:20, sorry Fran, but I’m sure we’ll meet again
Sounds like some nasty Shoulder work tomorrow peeps, so be ready
P.S. Arron – post up yer time and what ya did bro, don’t be shy Lol
Hiya Members – as I said on Saturday, if you’ve got buddies or work mates sitting on the fence about giving CrossFit a shot… push them over!
The GrabOne link for QuickFit is still sitting live in the “deals you may have missed” limbo.
http://www.grabone.co.nz/auckland/crossfit-auckland-1
Another awesome session with my favourite 9am crew!
First Fran for me, and an easy 5.40 rxd – i know i can knock a minute off that time… next time I’m doing you fresh Fran!
3 handstand walk steps…i reckon i can get to 13 by Christmas haha
Blog, Blog, Blog, Blog..
Good day at the box, my shoulder was good enough to FRAN!
30Kg power snatch, tried 35Kg but I had to press it out.
Had some good advice from Lisa, and worked on my technique.
FRAN was 7:44 @ 30Kg + Black Band. Was pleased when I could do some pull-ups on the green band but when I saw 21-15-9 I thought I better go back to black for my first FRAN.
Still looking for a female team member to join us;
We have.
Alan (I park my car the furthest away for the extra workout) 5am + Sat
Nicole (The artist who likes bright colours) Sat + close to 5am
Craig F (Who has a smart comment for everything, sorry bout that) 5am + Sat
POWER OUTAGE AT CROSSFIT AUCKLAND
A power junction caught fire and power has been out since midday. As a result we have no phone, internet or lighting. We apologise if you’ve not been able to contact us today.
Power will not be restored until tomorrow and we are cancelling some of our evening sessions tonight. 7pm Skunk Works and 7:30pm QuickFit.
As a possible resolution – Alex is going to run a modified workout from the club at 6pm this evening to cater for all of our evening members. If your training time has been cancelled, you are welcome to attend this session if you can make it.
We apologize for the inconvenience which unfortunately is out of our control.
Looks like I’m missing all the fun back home. Looking forward to first wod back next monday.
JT, 18:51 Rxd.
Good luck with the power guys…
Another choice session wit the 9am’ers crew. 7:12 @ 35kg wit blue band.
Exact same time as my last Fran which was. 15 12 9 7:12 @ 30kg with black band. So stoked with the improvement!!
Cheers for the tips today AP, its those small things that can make all the difference aye. Trying to keep up the improvements with the eating too ;-}
No fran due to no power
Instead punished to running in the rain and the wind and burpees in the car park. if thats what ppl do in xler8 its definately bo for me. no no no. might do fan tomo instead
Shame about the power outage, hope it’s good for tomorrow! Probably lucky as my calves are killing me after my wod yesterday. 1000 double unders for time = very tough on these little pins!
Great job Horse, Kate and Jaques. You all did CFAK proud!
Hey all!
Damn shame about the power outage, but word from the foreman of the crew working on the problem is that service should be restored by midnight if plan A works, otherwise plan B should have power on by about 4am… so that means (fingers crossed) WODs ON at 0545!
But hey, worse case scenario e’rybody’s gon get their XLR8 on in the morning whoop
Fingers crossed for plan A!.
Fran this morn:
6:11 30kg