Kelly Frankson DOT COM

RIP Andy Nuts.  You were one of a kind!

For those interested in his final few weeks in afghanastan, his experiences have been shared at:  http://www.nuttman.info/

Couple good posts over on Robb Wolfs Blog right now.

This one Talks about the importance of sleep

This one talks about how to do a Paleo Challenge

and this one…addresses the whole HQ issue and includes this comment:

If HQ would like to sponsor a public debate or competition between myself and Barry Sears, I’m game. Any metabolic pathway, any piece of material from general, organic, bio or physical chemistry. Let’s see who knows what. CF is all about competition, let’s do it.

Somethings are worth waiting for and Crossfit Optimum Performance is one of those things!

A couple delays set us back, but sprinklers are being installed monday, citys coming for their final inspection tuesday and we should be good to go 6am wednesday morning.

See you all there

kel

The walls are knocked down, the equipment has been ordered, website is live (http://www.crossfitoptimumperformance.com/) we are almost ready to open!!!

This Saturday we will be at the new box pretty much all day getting it ready (painting, tearing up the old floors…) so feel free to come by and check it out (550 west 6th just west of cambie when 4th turns into 6th).  All classes will then start December 14th.  We will be running straight through the holidays with the exception of Christmas Day.  For the month of December we will be offering unlimited classes for $65 with regular rates starting in January.

Class times are as follows:

Monday 6am/8am/12pm/5pm/6pm/7pm
Tuesday 7am/12pm/5pm/6pm/7pm
Wednesday 6am/8am/12pm/5pm/6pm/7pm
Thursday 6am/8am/12pm/5pm/6pm/7pm
Friday-friday is considered to be a rest day, however the gym will be open to come in and make up a workout that you may have missed earlier in the week.  A considerable amount of effort is going into programming to ensure all domains are covered in the most efficient means possible.  We realize that most people are doing crossfit to be able to do other things, so we want to make sure that burnout does not occur and the body is able to adequately recover (while still making significant gains of course
Saturday-9-12 will be open gym o-lifting for all crossfiters.  There will be programs set up to walk you through progressions on the lifts and both brad and I will be there to help you all out, but the focus will be on developing technique keeping weights nice and light.  Saying that, there will also be the opportunity to develop strength by doing squat/deadlift/press pavels during this time as well.

There will also be an Olympic weightlifting club that will run Tuesday 7:30-9:30pm, Friday 6-7:30pm, Sat 9-12, Sun 12-3.  No experience is necessary, crossfiters are more than welcome!

Rates for both the olifting club and crossfit classes are:  $25 drop in, $200 if paying month by month, $160 if you go on EFT, $1600/year-student/military/police discounts are also available.

Newbies/Fundamental Classes

If you have any friends or family members who may be interested in joining, gift certificates make great Christmas presents!  To keep the costs down for newbies, we will be running fundamentals class starting January 4th that will cover the personal training curriculum in a small group setting at a cost of $380 for the 10 session program (after which most people will be good to jump into the regular group classes.  The fundamentals will run Monday/Wednesday/Thursday at 7am & 8pm.  We are going to be capping the numbers to ensure that everyone gets enough hands on attention, so make sure you register in advance!

James Fitzgerald “OPT” coming to Vancouver

Early in the new year (most likely January 9th), Crossfit legend, programming genius and Crossfit Optimum Performance mentor James Fitzgerald (OPT) will be coming to the new box to help kick the new year off on the right food.  Stay tuned for more information.

Any questions/comments/suggestions, just let me know!

kel

I promise, there is a whole slew of nutrition related articles set to go up shortly, but just wanted to answer the mass emails I have been getting about the new box opening in town and in particular what does the “Optimum Performance” component of Crossfit Optimum Performance mean?

Optimum Performance comes from the philosophies of James Fitzgerald (AKA OPT, crossfit games winner and fitness genius http://www.optimumperformancetraining.blogspot.com/).

Rather than randomly throwing together workouts, there is a scientific method behind the madness with a significant amount of effort going into ensuring the programming covers all the domains in the most effective means possible. A longterm approach is taken to ensure that you are hitting each energy system without contradicting the results you gained from the previous workout. %of bodyweight and % of maxes is used more often than set weights to ensure that the goal of the workout is achieved by everyone who completes it. There is also an emphasis on injury prevention with post workout cool downs being incorporated.

Its going to be GREAT!  With combined mentors of James Fitzgerald (Programming genius), Robb Wolf (Nutrition Genius) and Greg Everett (O-Lifting Genius)  we have an amazing sounding board to bounce ideas off.  Popeyes setting the place up right!

Give me a call or send me an email if you have any specific questions.…