WOD 2/28/09

Julie fighting through 100 Pull-Ups

Love that face

Team WOD!

800M Run w/20lb med ball
100 Sit-Ups
100 Thrusters (67lbs)
100 DU's
100 Pull-Ups (jumping is ok if necessary - only if you don't have any pull-ups. Not if you're just tired!)
800M Run w/20lb med ball

Teams of 2 will complete the work. You cannot move on from one exercise until all the reps are complete. You may break the work up between team members however you like. Boy/girl pairs will be the most fun. We'll figure out the teams tomorrow.

Daily Leaders:
1.) Steve & Jeremy: 26:48
2.) Arnold & Dean: 28:22 (I thought you guys won there for a second!?)
3.) Stacy & Mike: 28:26

Ben & Catherine: 32:05
Brenden & Brent: 29:44
Troy & Corene: 36:56
Julie & Terry: 29:05

Great job! Thank you so much for coming out, giving it your all and supporting the gym. That was a blast.

Also, I think everyone has, but please make sure and welcome Dean Armand and Mike Dobrowski to the gym. Glad to have you guys!

WOD 2/27/09

Push Jerk 1-1-1-1-1-1-1 reps

Daily Leaders:
1.) Ben: 197
2.) Mike: 115, 135, 155, 165, 175, 185, 195
3.) Steve: 135, 145, 157, 167, 175, 185 (failed 2x)

Julie: 93, 105, 103, 105, 93, 93 (New PR for Julie!)
Corene: 93, 95, 103, 103, 103, 103, 93
Terry: 115, 135, 145, 155, 155, 155, 135
Ian: 75, 95, 115, 135, 145, 155 (UGLY!), 95
Catherine: 45, 55, 67, 75, 85, 95, 105 (mod: sets of 5 reps except for 105 lbs for 3 reps)
Cindy: 45, 55, 67, 75, 67, 67, 67 (mod: sets of 5 reps?)
Dean: 75, 95, 105, 115, 125 (mod: sets of 5 reps except for 125 lbs for 3 reps)

I was talking with Ben tonight and he was telling me about a good progression when working on 1 rep max loads: "I would do work up to a tough set of five, then do two more sets of five at that weight, then up to a tough set of three, then two more sets of three at that weight, then start in on your singles, giving yourself the opportunity to exceed your PR on the last one or two sets. This is what I am referring to if I discuss a long warmup. It usually takes at least 45 minutes but should put you in the best position to crush your PR. I think this warmup method comes from Rip's Starting Strength."

FYI.

Oh, yea...great work everyone! We all have our weak areas. Heavy weight is my most neglected practice. So make sure you muster up the courage to work on the things you suck at. If you are diligent in addressing your weaknesses I am certain you will be very satisfied with the results. Let's do it together...

Photoshoot 2/28/09

Hey all,

The Columbine Courier is doing a story on our Gym and BJJ Academy. They are coming to shoot pics of the group WOD this Saturday at 11:30. It would be awesome if we can pack this place. Please come if you can make it. We'll have a fun team workout that day I promise!

But if you are going to Front Range CrossFit to train that is fine too.

WOD 2/26/09

With a continuously running clock do one pullup the first minute, two pullups the second minute, three pullups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Record number of minutes completed.

Dave: 10

Jeremy: 10

Jennifer: 23 (mod: jumping)

Jody: 20 (mod: jumping)

Todd: 16 (mod: jumping)

Corene: 18 (mod: jumping)

Terry: 8 (make-up 2/27/09)

Practice CF Games Regional Workout at Front Range CrossFit Saturday 2/28

Front Range CrossFit will be having a practice workout(s) starting at 9AM on Saturday to give the judges some experience at overseeing the athletes for the upcoming regional games. Everyone is welcome to attend and train so if you feel like it go on over and participate. It will be just for fun and I'm sure they would appreciate the help/support. It's always good to get outside your own box in a different setting with new people. You will be humbled and inspired. And you'll make some new friends!

Beware, even though it's just for fun, there will be standards in place. If you have ROM challenges be prepared to hear "That one doesn't count...neither does that one...".

Oh yea, that reminds me, pay attention to your range of motion while you're training! We all have trouble at different times with different movements. That being said, do your best to recognize what needs work in your particular case and address it. I can only remind everyone so many times until it drives us all crazy. Ultimately you have to police and fix yourselves.

WOD 2/25/09

5 rounds for time:
21 SDLHP 75lbs/53lbs
21 Push Press
21 Overhead Squats

Steve: 34:10
Ron: 39:31
Terry: 24:34 (mod: 55lbs)
Jennifer: 11:37 (mod: 3 rounds, 33lbs, pipe for O-squats)
Ian: 35:10 (mod: 55lbs for O-squats) Know when to mod!
Kevin: 43:39 (mod: pipe for O-squats)
Mike: 30:15 (mod: 4 rounds)
Jordan: 46:51 (mod: 55 lbs for O-squats)

Sorry Mike, I keep missing pictures of you! Next time...

WOD 2/24/09

2-4-6-8-10-12-14-16-18-20
KB Swings (24kg/16kg)
Push-Ups

Daily Leaders:
1.) Brent: 9:56
2.) Steve: 10:17
3.) Mike: 14:02

Corene: 14:00
Dave: 14:23
Jeremy: 16:24
Nina: 19:10 (mod: 12 kg, knees)
Jody: 10:29 (mod: 12 kg, knees)
Cindy: 11:50 (mod: knees)
Jordan: 10:46 (mod: 16kg)
Brenden: 16:30 (mod: 12kg)

WOD 2/23/09

Jody taming that pesky 20" box

Sometimes you gotta take a knee

Napping on the job as usual

3 rounds for time:
800M Run
21 185lb/135lb Deadlift
15 burpee-to-box jumps
9 L-Pull-Ups

Daily Leaders:
1.) Arnold: 24:35
2.) Ian: 25:43
3.) Steve: 25:46

Arron: 40:27
Cindy: 35:08 (mod: 75 lbs, jumping pu's)
Terry: 31:13 (mod: kipping pu's)
Dave: 38:50 (mod: Row 1000M, 95 lb hang power cleans, dead hang pu's)
Jody: 37:30 (mod: 75 lbs, jumping pu's) No box jump mods! Great job Jody.
Jeremy: 37:23 (mod: h pu's)
Todd: 41:36 (mod: 135 lbs, jumping pu's, 20" box)
Jordan: 33:00 (mod: dead hang pu's)