Tuesday, Jan. 14, 2014

>> let’s be frank for a second.

Frank (kneeling in gray shirt) spent less than two weeks with us. But his impact will last much longer. The 70-year-old Washington state resident started CrossFit about a year ago; before that he had never lifted weights. Now, he’s able to kick out toes-to-bar, thrusters, box jumps and more — all like it’s no big deal. Gauging from his skill level, it seems like he’s been doing CrossFit a lifetime. Every day that Frank was here, he inspired us to never give up, never stop setting goals, never give in to doubts. Thanks for spending time with us, Frank! Keep up your great work.

The following is a compilation I made using an iPhone app (hence the small and blurry images). Let’s just say that I won’t go into film editing at any point soon. Cheesy, yes. But still an awesome message. Hope you like it, Frank!

011414 WOD

A. Three rounds NFT

100-meter run

10 oblique side bends (5/side)

10 kips

10 hollow rocks

B. Clean and jerk

EMOM 8:00

1 x high-hang high pull

1 x high-hang clean

1 x hang clean (from above knees)

1 x jerk

C. For time:

400-meter run

50 sit-ups

40 Russian kettlebell swings (53/35)

30 walking lunge steps

20 HR push-ups

10 bar muscle-ups (sub 10 chest-to-bar pull-ups / 10 bar dips)

20 HR push-ups

30 walking lunge steps

40 Russian kettlebell swings

50 sit-ups

400-meter run

>> On-Ramp

For time:

200-meter run

25 sit-ups

20 Russian kettlebell swings AHAP

15 walking lunge steps (15/side)

10 push-ups

5 strict pull-ups

10 push-ups

15 walking lunge steps (15/side)

20 Russian KB swings

25 sit-ups

200-meter run