WOD 12/31/08

Indeed

Chelsea
5 pull-ups
10 push-ups
15 squats
each minute on the minute for 30 minutes

Terry: 2 rounds on the minute/at pace, 14 1/3 rnds completed (mod: 4 rounds regular push-ups, rest from the knees, jumping pull-ups)
Brent: 7 rounds on the minute/at pace, 22 2/3 rnds completed

Ok, so only superhumans can keep that pace for 30 minutes. That's clear. But it was fun watching Terry and Brent get through it. Great job.

Happy New Year everyone!

Developing Push-Ups

Check out this informative video for developing upper body strength:

Push-ups

WOD 12/30/08

Brent's going to do a meditation class for us next week

Now those are high elbows

Bridget Chapman stopped by tonight to help us with our kipping pull-ups and overhead squats. Thanks Bridget!

Max Rnds in 20 Min
400 M Run
10 SDLHP (95 lbs)
20 Sit-ups

Brent: 4 1/3
Terry: 4 (mod - 75 lbs)
Josh: 3 2/3 (mod - 55 lbs)

Nice job guys. Great to have you back Josh.

Inspiration/No Excuses

WOD 12/29/08

Fran
21-15-9
Thrusters 95lbs
Pull-ups

Brent: 6:41 (new PR)
Terry: 11:58 (mod 75 lb thrusters, 9 pull-ups w/3 heavy assist bands, rest jumping pull-ups)
Steve: 17:47 (mod 3 heavy assist bands for last 9 pull-ups)
Ian: 9:22

Nice work everyone. Great to have you here Steve!

Let's get some times on the record books for the benchmark "Girls" of CrossFit. Recently we did Elizabeth. Here are the other ladies I am thinking of:

Angie
100 pull-ups
100 push-ups
100 sit-ups
100 squats
for time

Barbara
20 pull-ups
30 push-ups
40 sit-ups
50 squats
5 rounds for time - 3 minute rest between rounds

Chelsea
5 pull-ups
10 push-ups
15 squats
each minute on the minute for 30 minutes

Diane
21-15-9
225 lb deads
Handstand push-ups
for time

Angie, Barbara and Chelsea are all very similar at first glance but each has a unique flavor based on the structure of the workout.

If too many people are still on "holiday" this week we can just do Fran again next week! No problem.

Hope you all are enjoying the holidays with your family and loved ones. See you soon!

Ian

WOD 12/23/08

Sean's favorite pose

Max KB Swings in 20 Min. (16 kg)

You may not put the kettlebell down.

Terry: 220
Sean: 292 (mod 12kg)

Killin it!

WOD 12/22/08

Karen
150 Wall Ball Shots for time (20 lbs)

Ian: 11:21
Ron: 15 Rnds (mod - 75 lb deads/20 reps kb push press 8kg - max rounds in 20 min.)
Arron: 10:46 (mod - 15lbs)
Terry: 8:37 (mod - 10 lbs)

I want to try and get your mods up on the blog so you guys don't have to fool with it. So before each workout let's get them established and up on the board and then I can transfer them later. That way all you have to do is show up, work out and go home!

Olympic Lifting Seminar

There is a proposed Olympic lifting seminar in the works to be taught by Skip Miller from Front Range CrossFit. This would be the last weekend in January or the second weekend in February. Cost is $75/person for 4 hours of instruction from 1-5 PM. This will be well worth the money and the time. I highly recommend attending. Here is a brief blurb on Skip taken from his website:

Skip Miller

CrossFit Trainer, Level III
CrossFit Running Coach, Level I
USA Weightlifting Club Coach
American Kettlebell Club Coach

Skip is a three-time Ironman finisher, former collegiate swimmer and former Infantryman with the 10th Mountain Division. He currently competes in Weightlifting, Girivoy Sport and the occasional running race. Skip is an avid ski-mountaineer. He has coached Volleyball, Swimming, Triathlon, Olympic Weightlifting and Girivoy Sport.

All of the above is interesting information and I am happy to share with you my athletic history and qualifications. But what I am most proud of, and the information that matters most to you as a prospective FRCF member, is what I have accomplished as a Strength and Conditioning Coach. What I can do does not matter nearly as much as what my athletes can do. So I would encourage you to click on the link below and it will take you to our Athletic Accomplishments page. There you will see our gym records and other significant accomplishments achieved at FRCF.

See more about Skip, Jodi Miller & Front Range CrossFit at

Front Range CrossFit

WOD 12/20/08

It's crazy, you never know how high you can jump until someone gives you something to jump on.

Nice, with the Superman

Father/Son Deads

You drop something Sean?

3 Rounds 4 Time:
50 Box Jumps (24")
21 Dead Lifts (185 lbs)
30 Pull-Ups

Workout borrowed from CrossFit Flagstaff.

Terry: 21:07 (mod)
Ian: 28:38 (mod)
Sean: 21:16 (mod)
Brent: 25:09 (mod)
Ron: 5:32 (mod)

Nice work everyone.

Nice way to start your Saturday eh Terry?

Ok, that was pretty terrible. Damn pull-ups. I was afraid of 150 wall ball shots Brent. I had to take it down to 105 shots.

Holiday Schedule

Hi all,

Holiday schedule will be as follows:

Closed December 24,25,26 & 27 (normally I would be happy to train the 26th & 27th but I need to visit my dad who is ill - sorry for any inconvenience)

Open December 29th, 30th and New Years Eve but last class will be 5-6 CrossFit. So we will have 1 Fundamental Jiu-Jitsu class and 1 CrossFit Class that day.

Closed New Year's Day.

Back hitting it hard on the 2nd!

WOD 12/19/08

5x5 Deadlifts

Arron:
185
185
207
207
215

Nice form Arron.

Brent:
247
269
275
297
305

Excellent job by all. Brent set a new personal record (PR) for the last two lifts. Make sure and congratulate him when you see him!

WOD 12/18/08

I love the praying to the plyo boxes

Colorado Dreamin

800 Meter Run
50 Pull-ups
50 Box Jumps (24")
50 Double Unders
50 KB Push Press (16 kg)
50 Burpees
800 Meter Run

John: 26:38
Brent: Completed around 28:30 (sorry Brent, I owe you a grueling workout where you lose the time)

Nice job guys and thanks for training John. Get back her soon and let's get to it.

Cleans

Check out this video Brent posted.

Cleans

WOD 12/17/08

Elizabeth
21-15-9 reps for time
Clean 135 lbs
Ring Dips

Yes I have a good mod in mind.

Brent: 17:49 (squat cleans!)
Ian: 13:37 (power cleans, mod? - alright so Brent crushed me. I'm pretty sure it would have taken me a lot longer to do squat cleans. I did practice some squat cleans tonight though!)
Arron: 7:37 (mod)

WOD 12/16/08

5 rounds for time:
10 KB Swings (24 kg)
15 burpees

Terry: 13:26 (mod)

Nice Terry, nice deads too.

Deadlift Video

Terry, Josh and I worked on the deadlift a little bit tonight. Here is a visual with some commentary from Coach Glassman (CrossFit founder).

Deadlift Video

WOD 12/15/08

50-40-30-20-10 rep rounds
Jumping Rope
Air Squats

Depending on your level of competency at jumping rope: Double-unders, multiply the rep rounds by 3 or do the Rx'd rep rounds as singles. We will establish the appropriate mod tomorrow in class and work on our rope jumping skills in the warm-up.

If you suck at jumping rope, don't worry! That's why you come to class. We'll work on it and get you headed toward continuous double-unders in no time.

Terry: 10:52 (mod)
Josh: 17:40 (mod)
Ian: 7:55

Alright, Brent from a remote, unknown location: 31:27 (mod)

That makes my legs burn.

Ok, I think I have a satisfactory shutter speed. Now I just need to lighten the exposure and adjust the aperature (sp?) Getting closer!

Kettle Bell Swings

Hey guys, check out this video on the KB swing during your rest on Sunday.

KB Swings Demo

These videos are a great tool for correcting/bettering your form and getting some visuals on common mistakes. For instance, I need to take the kettle bell higher (overhead).

Enjoy the rest of your weekend.

WOD 12/13/08

Tabata Intervals

Squats
Pull-ups
Side-to-Sides (16kg)
KB Swings (16 kg)
Push-ups

20 seconds of work followed by 10 seconds of rest, 8 rounds for each exercise. 1 min. rest between exercises. Your lowest # of reps for each exercise is your score for that exercise. All 5 exercises are totaled for your cumulative score.

Brent: 49
Stacy: 51
Ian: 60
Sean: 52 (mod)
Ron: 36 (mod)

Stacy Claycomb is down today (from Front Range CrossFit) leading us through a kettle bell warm-up and training with us. Thanks Stacy!

Also our friends Ron and Sean Strong came down today to train CrossFit and Jiu-Jitsu. Thanks guys. See you next week.

WOD 12/12/08

3 rounds for time:

21 thrusters (95lbs)
21 kb swings (24 kg)
400 meter run

*workout borrowed from CrossFit One World

Arron: 21:28 (mod)
Terry: 23:02 (mod)
Brent: 22:34

As Brent would say, "Strong work!"

Arron, if you would have rested more your picture wouldn't be so fuzzy.