Fran-off

What do you guys think about doing this?
http://franoff.blogspot.com/

November 13
Walnut Creek, CA

Rules
Fran:
21-15-9
- Thrusters (95 lbs for men and 65 pounds for women) and pull ups.
- Pull ups are chin over bar- Teams must do pull ups on same bar.
- There are no minimum or maximum required reps per team member during Fran. One team member can choose to do the whole thing.
Entry fee is $55

I think we could do it and maybe win! Or for sure get a good workout
Haley

The 4 P.M. was hard core today!

Well Sunday's Tough Mudder was a lot of fun. We saw the entire crew (Taaniel, Christofer, Chris, Eliza and others) up there having a great time. Haley was the first female finisher on Sunday, and around 12th overall. We are looking forward to finding more fun events to compete in.

Today we hit it hard at 4 pm. Nick nailed a 48 inch seated box jump! Everyone was smoking 135# barbell step-ups, and we all did 3 sets of 30 meter jeep pushes.

Here is Arun "The Operator" on his second 30 meter effort, looking strong as hell!

Further, Faster, Harder

Trixie!

Natalie brought her new puppy Trixie to the gym today! She is a cute bulldog and an awesome gym dog.

Tomorrow and Sunday is the Tough Mudder race up in Bear Valley. Right now there looks like there is a chance of snow for the race! That should make things a lot more interesting.

October 7, 2010

Todays workout:
Run 800 meters
25 x Floor presses @ 185# (bench press on the floor)
15 x Horizontal Ring Rows
Run 400 meters
max reps Plyo pushups (subtract 5 seconds from total time for each plyo pushup)
Run 400 meters
15 x Horizontal Ring Rows
25 x Floor presses
Run 800 meters

Plyo pushup example:

Race updates

This last Saturday Narayan, Megan, and John Arledge's wife all raced in the Rock and Roll half marathon in San Jose. I heard it was a well orginized and fun.
Last Saturday Stephanie raced her first triathlon! More pictures to follow.

Team pic

Photo of the Team Pursuit. Haley is in the middle in this picture.

Haley at Elite Nationals

Individual 2k Pursuit. I think I got 10th or 11th (the results were wrong online).

This race was so hard but so fun! The track is 250 meters long and you have to go around 12 times. I started in a timing gate that holds your bike upright while the 30 second countdown is going. On the opposite side of the track another girl is lined up as well and you both race at the same time, hence the 'pursuit' part of the title.
First lap you get into a rhythm, second lap you hold a nice pace so you don't blow up, then starting the third you go as hard as you can. I had never done this race before and I pushed it hard. Everyone cheers for you which is cool. After the heat I had to be super careful going down the stairs to the infield since my legs were so flooded and woozy.

If anyone wants to go to the track ever, I would be happy to go too! There are beginner days where you learn how to do it and they have rental track bikes.
www.ridethetrack.com

USA Cycling's Elite Track National Championships

Haley's Team (Webcor/Alto Velo) placed 3rd in the Women's Team Pursuit Yesterday! Good Job Girls.