and _________?

The sights of FRAN.

W.O.D. 1.13.10
Barbell Thrusters (95#/65#)
(compare to 10.10.09)

"Moe Kelsey Interview" Part 2, a CrossFit Journal preview video [wmv] [mov]

Free January:
Fundamentals of POSE 7:30PM

"Years may wrinkle the skin but to give up enthusiasm wrinkles the soul."
-Samuel Ullman

It was quite the PR Party!!! Congrats to everyone, 100% PRs!

Rx Results:
Jen S. 10:30
Jim 9:27
Mike B. 7:15
Hannah 12:30
Jeff 8:28
Shawn 4:53
Mike F. 8:26
Kerry 8:06
Granny 8:42
Nikki 5:45

Scale Results:
Steve 50#/black 13:30
Olan 75#/blue 11:30
Kevin 75# 11:24
Donkey 55#/blue 15:15
Kara 35#/black 9:24
JZ 80# 7:32
Christine 22 5:57
Kelly 33# 8:38
Katie 33# 8:47
Justin 45#/black 7:48
Sarah 35#/black 7:34
Steph 65#/blue+black 8:40
Vincent 65#/black 9:17
Gary 65#/black 7:33
Liz 55#/floss 11:48


Anonymous said...

Can anyone explain more to me about POSE and what the class is? Thanks!!!' great job
today everyone!!!!

Mike F said...

Fran right after Fight Gone Bad. What did we do to anger the Crossfit Gods?

TP said...

Jamie- 12.16.2009 Posting sums it up pretty well. This is a technique and skill of running that will improve your efficiency thru less impact at all distances be it 400m or 40miles.

Chris P. said...

Tim, I might be wrong but doesn't Crossfit Endurance teach proper mechanics of running? POSE is just one way of running, but CFE uses a host of strategies. (many of which align with POSE which is why it is associated with CFE so much)

Also, continuing the 2 day tradition of explaining the origin of the WOD, here is a CF Journal article explaining why Crossfit uses girl names for the toughest wods: http://journal.crossfit.com/2003/09/benchmark-workouts-by-greg-gla.tpl

donkey said...

ok, i want to know when we're doing THIS: http://www.youtube.com/watch?v=4sw5ky-5zcg

Anonymous said...

If you put "POSE" in the search on the upper left of our blog what will come up next under today's obvious post is the last workshop on fundamentals of the Pose style of running dated 12.16.09 where in the comments section there are 5 and Chris and I explain it abridged.

Anonymous said...

OMG Donkey lets do it!! WHAT THE FUCK...wall ball burpees? Do you have to have your ass crack out to do them, like the guy in the video?
going to share that video.

Anonymous said...

think one of the stephanie's needs to get a nick name :-)

donkey said...

@steph...next open gym, i'm down for the disco WOD. full dress, tho. no copping out. of course, i can't do a double under for shit, but what the hell. who *doesn't* want to do 140 single unders?

Anonymous said...

Ok donkey I'm in! Wall ball burpees and all. Yay 3x single unders. Oh no... Disco gear!!

donkey said...

@steph: girl, you might be as crazy as i am. and that's saying something.

Nikki said...

Kara - nice rack! Those elbows are beautiful! :)

c wiss said...

I came to the comments to say "Go Steve" and now I find myself drawn to the disco. I volunteer to show some crack and also wear underwear over my spandex. LOL!

Steph -- If you want a nickname, you should solicit suggestions on the whiteboard. :-D

Aimee Lyons said...

@Nikki- Kara doesn't check the blog. haha! but her sister-in-law Jenny does :) I'll pass on your message to her!

@Donkey-I know now why you want the disco WOD!

@Steph, Donkey, C- Just let me know when you want to perform this "disco WOD" and I'll make sure it gets executed!

Anonymous said...

Hey Aimee....we were talking about Crossfit Disco for open gym, but might there be a special place in the schedule for it? Extra points for full dress!
In case anyone missed it http://www.youtube.com/watch?v=4sw5ky-5zcg

70 DU
60 KB Snatch
50 Box Jump
40 Wall Ball Burpees
30 Pull-ups CTB
20 C&J
10 Clapping Push Ups

Miranda said...

Curtain FRAN results:

8:47 green band...new PR!!!!!!

Jeff said...

JZ, you got a permit for those guns?

Chris P. said...

Jeff, you should see the front of the shirt...