Kelly Frankson DOT COM

To get what we’ve never had, we must do what we’ve never done. — Anonymous

Check out the video BK made from clips of the snatch clinic I hosted in August:

Thanks BK!

-Next clinic is comming up September 13th where we will be breaking down the clean and jerk into its individual components and doing drills to work on body alignment and power transfer. Let me know if you are interested.

Check out this Training Video of Christine Girard training courtesy of Fern:

Not bad at all!  (remember the weights are in kgs not lbs!!!)

-fern I think the handles on the front squats allow you to do realy heavy front squats without putting the pressure on the wrists because of the angle it allows the wrists to stay at.

Starting September 2nd, the new morning schedule at crossfit will be as follows:

Monday-6:30am (Charlie), 7:30 (Kelly)
Tuesday-6am (Sack), 7am (Tbear), 8am (Tbear)
Wednesday-6:30am (Charlie), 7:30 (Sack)
Thursday-6am (Kelly), 7am (Kelly), 8am (Kelly)
Friday-6:30am (Charlie), 7:30am (Charlie)
Saturday-10am/11am (Sheppy/T/Patty)
Sunday-12pm (Kelly)

Then when sack and T move to north Van, Charlie will do Monday/Wednesday/Friday at 6:30 and 7:30 and I will do Tuesday/Thursday at 6am, 7am and 8am as well as the Sundays at 12.

Also, lots of people have been asking about another o-lifting clinic.

Saturday September 13th I’m going to re-do the Clean and Jerk Clinic from 11-3.
Saturday October 4th I’m going to re-do the Snatch Clinic from 12-3.
And then in November hold a Part II for the clinics only open to those who have attended a previous clinic as well as a Crossfit O-lifting competition (but I am waiting to confirm the dates for my O-lifting provincials before I set these dates).

Kelly

So…had an interesting competition this morning.

After not doing as well as I wanted at nationals (mainly nerves), then doing the semiamooh competition 4 weeks after giving my quad rhabdo, Dan put me on a 4 month training program to get me ready for Provincials at the beginning of November, and then two weeks ago we made the decision to go in a local competition at the lions club in surrey this weekend to fool around with structuring of warm-up attempts (and using big jumps in the warm-ups) but we didn’t tailor down training before hand.

Undershot the weigh in again weighing in at 56.89kg (even though Thursday morning I weighed 59kg), then was taking my time eating and doing what ever and then all a sudden the announcer says the competition is starting in 15minutes (30 minutes ahead of schedule) but no body told me or Dan they changed the start time (even though the weigh in time was as scheduled and only ended up being an hour and a half before comp start??? ) But I wasn’t going to do my first attempt to near the end of the pack so it wasn’t that big of a deal.

But then there was this lifter From Crossfit Victoria (Alex) who was lifting in her first competition and didn’t have a coach or anything there, I was talking to her and Dan asked if she was a friend of mine and I said yes, so he offered to coach her and helped her through the timing of the warmups. But between juggling us both, Dan was not aware one of the lifters dropped out of the competition, so I did a warmup attempt at 47kg and then was going to do a warmup at 52kg but then next thing you know my name is called to go and do my first attempt, so I did a 10kg jump between my last warmup and first attempt (which is a big jump for me), but the 10kg jump actually didn’t affect me, the snatch felt light, but it was the UGLIEST snatch I’ve done in a long time and was completely missed timed (but I was quite impressed I almost saved a 57kg snatch that went so wrong), but needless to say Dan was not impressed at all, slapped me and told me not to do that again and then my second attempt was one of the nicest (and easiest) snatches I have ever done. That is until my third attempt when I made 60kg look even easier. Too bad I had a mental lapse on my first attempt because after how easy the 60kgs was I have no doubt my 62kg that I wanted (and hit two weeks ago in practice) would have been nailed as well.

Before the Clean and Jerks Dan gave me a little pep talk about the importance of first attempts and how if it wasn’t for my first attempt snatch I would be sitting here with my 62kg snatch, but Clean and jerks started well hitting 75kgs pretty easily. Second attempt at 78kg did the clean no problem but then for some reason decided I’d try and shoulder press 78kgs and got no power transfer from my legs and ended up dropping it behind me. Third attempt was pretty solid though, so again if it wasn’t for my mental lapse on the second jerk I’m confident I would have had the 81kg that I wanted.

So although I’ve hit more in practice, it was a new competition max (138kgs-and the lifts I made were some of my prettier lifts). But all in all, I’m happy because things are definitely coming together. I’m much more confident and consistent in my lifts and am actually starting to believe Dan that I’m going to be able to hit the 65kg snatch and 85kg clean and jerk goals he’s set for provincials in November.

kel