WOD 1/12/09

Steve, you had some beauties tonight

Aftermath/closetodonemath

Definitely aftermath

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling
Wall-ball (20lbs/15lbs)

With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."

Steve: 21:36
Terry: 28:40
Ian: 17:41
Jeremy: 29:14 (mod: 15lb wall ball)

"Brent's Booboo Workout"
21-15-9
Hand Stand Push-ups (mod: 24 unassisted, rest with 2 blue assist bands)
Ring Dips
Push-ups
23:18

Ok, it's pretty badass for a booboo workout. Awesome work everyone. That was terrible. And really fun. Sorry for the blue pics. White balance got switched somehow...

Jeremy, welcome to our gym. We're glad you're here.

WOD 1/10/09

Massive Attack......on pull-ups!

Sorry boys, this is all we get. Troy forgot to use the flash. Damnit Troy!

Classic CrossFit parting shot

Angie
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Steve: 30:08 (mod: 50 jumping pull-ups)
Terry: 29:28 (mod: jumping pull-ups and 30 knee push-ups)
Brent: 22:37
Stace: 19:43
Troy: 29:04 (mod: jumping pull-ups)
Catherine: 15:39 (mod: jumping pull-ups, 30 knee push-ups, 50 rep sets)
Ian: 22:46
Ron: 30:38 (mod: jumping pull-ups)
Sean: 23:01 (mod: jumping pull-ups)

Strong work everyone. Thanks for pushing me so hard at the end Brent and Stace. Not!

WOD 1/9/09

21-15-9
Overhead Squats (45lbs/33lbs)
Burpees

Steve: 6:08
Terry: 8:12
Josh: 10:11
Stace: 4:05 [45lbs]

Fast and Furious!

Olympic Lifting Seminar 2/14/09

Looks like the Oly Lifting Seminar with Skip & Jodi Miller of Front Range CrossFit will be on Valentines day from 2-4:30. Cost is $75 person. That's $30/hr. for extremely competent & experienced instruction from one of the best affiliates in the country. I encourage everyone that can make it to attend. It will be held at their location.

New Members!

Guys, please welcome Martha Michaels when you get a chance. Also, Catherine Schemmerling (you better be here tomorrow Catherine!). Also, Steve Smith lest we not give him a proper introduction. And if we're lucky Corene Henage too! Thanks so much everyone, we are glad to have you here.

WOD 1/8/09

Don't worry Martha, everyone prays while they're here

3 rounds for time:
Run 400M with weight
25 squats with weight
25 push press with weight
25 step-ups with weight (24"/20")
25 side-to-sides with weight

45 lbs/25 lbs

Yikes!

I almost forgot, this is a modified version of a CrossFit One World workout. One of my favorite sites.

Corene: 27:50 (mod: 15 lbs)
Martha: 15:13 (mod: 11 lbs/200M run/12 reps per station)
Ian: 28:36

Nice job ladies! Corene might have gotten the "Super Studette" award for never putting the weight down, we'll have to ask her next time. I tried, no such luck.

Orientation Workout
4 rounds for time:
5 push-ups
10 wall ball shots (10 lbs)
15 kb swings (8 kg)

Corene: 5:32

WOD 1/7/09

Max rounds in 20 min:

5 Thrusters
7 Hang Power Cleans
10 SDLHP's
95 lbs/75 lbs

Brent: 8 2/3's
Steve: 6 1/3
Josh: 4 2/3's (mod: 75 lbs)
Ron: 5 2/3's (mod: 75 lbs)
Alan: 6 1/2 rounds (mod: max rounds in 7 minutes of 5 push-ups 10 air squats)

Orientation Workout
3 rounds for time:
5 push-ups
10 wall balls
15 kb swings

Todd: 6:21 (15 lb wall ball/16 kg kettle bell)
Martha: 9:24 (10 lb wall ball/9' shots/8 kg kettle bell)

Nice work guys!

Also, here is an older CrossFit video of a hang power clean. Will get the video of you guys today up shortly...

Ok, never again with the low quality video selection. But here it is in all its' glorious resolution:

WOD 1/6/09

Gotta love the running in 32 degrees

Let's see, was that 25 or 45?

3 rounds for time:

800 M run
50 kb swings (16 kg/12kg)
50 sit-ups

Terry: 29:53
Steve: 29:30
Brent: 30:02
Ian: 27:12

You know you guys are afraid to rock the sesame street socks.

Bare Knuckles Weight Lifting Showdown

Hey All,

MBS CrossFit in Broomfield is hosting this event on January 24th featuring men's and women's competition in the snatch and the clean and jerk. Pat let me know about this a while ago and I have been slack on posting it. If you can make it down to spectate and support the community that would be great. I do not anticipate being able to go myself as I need to be here at the gym during that time. Most of us are not ready for those lifts at that level but it would be fun to go and MBS CrossFit would appreciate you coming out. For more info click here.

WOD 1/5/09

5x5 Back Squats

Terry:
135
145
155
187
207

Josh:
105
114
136
144
174

Steve:
185x2
195x3

Arron:
165
175
185
187
195

Great work by everyone.

WOD 1/3/09

Sometimes you have to bring a little crazy to the workout huh Steve?

5 rounds for time:

10 knees to elbows
15 24" box jumps
20 push-press (75lbs/55 lbs)

Terry: 17:05 (mod: 55 lbs & 3/4 knees to elbows)
Steve: 18:48
Troy: 18:18 (mod: 45 lbs & 3/4 knees to elbows)
Stace: 14:56

WOD 1/2/09

Oh Ron, what's wrong now?!

5 KB swings
30 Burpees
10 KB swings
25 Burpees
15 KB swings
20 Burpees
20 KB swings
15 Burpees
25 KB swings
10 Burpees
30 KB swings
5 Burpees

16KG KB Men/12 KG KB Women

Total work = 105 KB Swings & 105 Burpees

Ron: 17:02
Stace: 10:21
Josh: 33:50
Catherine: 14:45 (mod 8kg KB/8 rep burpee rounds)
Sean: 13:27
Ian: 12:15 (Ok, so we lost track of my time a little bit since I started late. We're pretty sure it was a minute faster than I previously posted though.)

That was a tough one right! Great job everyone.

Thanks for training with us Catherine! See you next week. Next time we're putting your picture up too...