WOD 3/22/2010

Welcome back Sheri!

3x3 Power Clean

then...

AMRAP in 10 minutes:
5 Lateral Box Jumps (24"/20")
10 DU's

Top 3 Men's Lifts:
1.) Jason: 255/14.5
2.) Steve: 205/16
3.) Kyle: 185/13, Nick: 185/9.5

Top 3 Women's Lifts:
1.) Jen B: 97/11
2.) KJ: 87/11
3.) Carla: 83/5

Dean: 135/10
Derek: 155/12
Matt F: 155/8
Troy: 155/11
JZ: 165/12
Terry: 165/12.5
Matt Smith: 145/9.5
Sheri: 68/6.5
Mignon: 58/8.5
Betsy: 63/7
Stacy: 80/9 (mod)
Wade: 165/11.5 (mod)
Beau: 135/11.5 (mod)
Dylan: 135/15 (mod)

On Ramp A
7 rounds:
5 Thrusters
7 DU's
9 KB Snatches

Richard: 8:46
Justin: 11:00

On Ramp B
AMRAP in 10 Minutes:
4 Ring Rows
8 Wall Balls
12 KB Swings

Duncan: 6 2/3
Joel: 6 2/3
Troy: 8
Chelsea: 4 2/3

Good Luck to Our Competitors!

Its after 10:30pm and I am still at the gym trying to replicate my first muscle up! Finally got one thanks to our new goal board. I wanted to wish the best of luck to our competitors in the sectionals. I am reminded of OPT quoting Ghandi: "Full effort is full victory," to which he adds "be gracious in defeat and humble in winning." I see so many extraordinary efforts that take place in our gym every day. Bask in those victories!

Jeremy

WOD 3/20/2010

Inverted CrossFit

With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

Use as many sets in any order each minute as needed.Post number of minutes successfully completed for each exercise to comments. Their sum is your score.

So when you drop to one exercise you are still in the game. Partial range HSPU's/Incline Push-Ups are good options for mods.

And good luck to all our competitors tomorrow! Marc, Dean and Tara - I'm excited for you guys, super proud of you all and know you will do awesome!

Steve: 7
Arnold: 21 (mod)
Adam: 18 (mod)
Jenn C: 21 (mod)
Maria: 16 (mod)
Troy: 15 (mod)

WOD 3/19/2010

A big man with a big lift

3x3 Deadlift

then...

3 rounds:
10 Heavy Dumbbell Thrusters
10 Heavy Dumbbell Hang Split Cleans
10 Heavy Dumbbell O-Lunges

You choose the weight.

Top 3 Men's Lifts:
1.) Arnold: 405/4:50 & Hal: 405/10ish
2.) Wades: 375/7:14
3.) Kyle: 345/10ish

Top 3 Women's Lifts:
1.) Kim: 123/6:11
2.) Mignon: 115/4:24
3.) *

Derek: 305/10ish
Troy: 285/5:57
Dylan: 245/4:35
Joel: 275/7:13

On Ramp B
Press 8,7,6,5,4,3
then...
Max meters in 4:00

Troy: 75/10:28
Chelsea: 33/750
Joel: 75/1050
Duncan: 75/1092

WOD 3/18/2010

Maria insisting I refrain from taking her picture...

6 rounds:

7 Power Snatches (75/48)
7 Snatch Balance (75/48)
7 O-Squats (75/48)

Daily Leaders:
1.) J-Rod:11:39
2.) Jenn C: 13:17 (nice Jenn!)
3.) Hal: 13:22
4.) *
5.) *

Maria: 16:17 (mod)
JZ: 18:05 (mod)
Lorie: 13:00 (mod)
Stacy: 16:07 (mod)
Matt F: 15:43 (mod)
Dylan: 13:00 (mod)

On Ramp A
AMRAP in 12 Minutes:
3 Front Squats
6 Dead Hang Pull-Ups
9 Ring Dips

Deann: 6 (mod)
Justin: 12 (mod)

Morning Classes Coming!

Just wanted to let you guys know that 2 6:30AM morning classes are on the way (2-4 weeks) on Tuesday and Thursday. Your very own Corene Henage will be running these. Please make sure you welcome her to our team of trainers and give her your attention and respect when she is leading the class.

We're excited to add these classes to the schedule and we hope this conveys some extra value to you!

WOD 3/17/2010

Have you guys met Corene's daughter Chelsea?

3x3 Press

then...

4 rounds:
40 Yd. Broad Jumps (out and back)
5 Clapping Push-Ups
7 Heavy Power Cleans (you choose the weight)

Top 3 Men's Lifts:
1.) Wade: 165/9:12 (mod)
2.) Jason: 145/9:00 & Jarrod: 145/9:59
3.) Terry: 135/8:49 & Steve: 135/10:02

Troy: 100/11:20 (ST)

Top 3 Women's Lifts:
1.) Erin: 83/11:58 (mod)
2.) Stacy: 65/7:53 (mod) & Jen B: 65/8:29
3.) Kim: 43/9:16 (mod)

WOD 3/16/2010

St. Patrick himself

800M Run
30 Deads (185/125)
30 DU's
30 Goblet Squats (24/16)
30 KB Swings (24/16)
30 STS (24/16)
30 Burpees
30 Sit-Thru's

Daily Leaders:
1.) Jeremy: 17:51
2.) Derek: 20:32
3.) Justin: 25:11
4.) Todd: 25:19
5.) Nina: 29:19

Joel: 17:00 (mod)
KJ: 23:11 (mod)
Terry: 18:35 (mod)
Stacy: 23:20 (mod)
Dani: 24:38 (mod)
Dylan: 18:44 (mod)
Maria: 15:44 (mod)
Tim: 25:27 (mod)

On Ramp
5 rounds:
5 O-squats
7 Box Jumps

Justin: 4:24

Rocky Mountain Sectionals Day 1

The moment you've all been waiting for....

Announcing the Mountain Sectional Day 1 workouts. Two workouts will be completed simultaneously; the men will have first crack at WOD #1, while the women complete WOD #2. After lunch, the men and women will switch.

WOD #1: "Row/Swing/Run"

Three rounds for time of:
Row 500m
21 Kettlebell swings, 32kg/20kg
Run 400m

WOD #2: "Snatch/Muscle-up"

In 12 minutes, reach a 1 rep max snatch
Add 2# bonus for each muscle-up completed in that time

Scoring will utilize the same template as the 2009 CrossFit Games in Aromas, CA. First place in each event receives 1 point towards his/her name, second place receives 2 points, third place receives 3 points, so on and so on. Prizes will be awarded for first, second, and third place for both the men's division and the women's division. A total of 30 male competitors and 30 female competitors will be invited to compete in the CrossFit Games North Central Qualifier.

Movement standards explained in video format tomorrow.

Competitors: I recommend you come in and do these WOD's before Saturday! I'll be doing the running & rowing WOD tomorrow.

WOD 3/15/2010

Thanks for helping us with our rowing Jarrod!

Back Squat 3x3

then...

21-15-9
Heavy SDLHP
Ring Rows (shoulder blades directly under the rings - anything else is a mod, which is fine!)

10 Minute Cut-Off

Top 3 Men's Lifts:
1.) Hal: 275/6:40 (mod) & Ian: 275/DNA & Wade: 275/8:31 (mod)
2.) Tim: 225/9:05 (mod), JZ: 225/16:42 (mod), Matt Shay: 225/7:57 (mod), Joel: 225/5:36 (mod), Dean: 225/DNA
3.) Derek: 185/DNA

Top 3 Women's Lifts:
1.) Jen B & Jenn C: 143/7:47 (mod)
2.) Dani: 128/8:29 (mod)
3.) Lorie: 103/7:00 (mod)

Jason: DNA//7:18
Steve: 220/6:55 (mod)
Dylan: 173/4:52 (mod)
Kim: 93/4:56 (mod)
Mignon: 93/5:01 (mod)
Laurie: 80/5:01 (mod)

On Ramp B
200M Run
15-12-9
Air Squat/Push-Up/Body Row
200M Run

Troy: 5:21
Duncan: 4:32
Joel: 5:49
Chelsea: 12:06 (mod)

WOD 3/13/2010

KJ's happy, WOD must be over

3 rounds:
400M Run
20 Push Press (75/48)

Daily Leaders:
1.) Ian: 7:39
2.) [Dean]: 8:45
3.) Kyle: 9:22
4.) Adam: 9:39
5.) Derek: 9:55

Jeremy: [10:13]
Jenn C: 9:56
Erin: 11:31
Troy: 10:51
KJ: 12:23
Jen B: 10:18
Laurie: 11:30
Maria: 9:02 (mod)
Arnold: 8:32 (ST)

Comp Class
800 M Run
800 M Row
800M Run

Dean: 9:58
Ian: 10:09

WOD 3/12/2010

Congratulations graduating On Rampers! See you in Open Class!

3x5 Front Squat

then...

Heavy Ground-to-Overheads on the minute every minute (you choose the weight - 1 on the first minute, 2 on the second minute...)

Top 3 Men's Lifts:
1.) Steve: 215/9 & Jarrod: 215/11
2.) Ian: 207/DNA
3.) Matt F: 177/9

Top 3 Women's Lifts:
1.) Tara: 125/10
2.) KJ: 100/9
3.) Mignon: 70/10


Dean: 175/9
Derek: 135/9
Nick: 155/9
Troy: 155/9
Dani: 65/7
Lorie: 65/7

On Ramp B (last class!)
200M Run
15-12-9
Squat /Push-Ups/Body Row
200M Run

(first & last times)
Jessica: 5:43/4:16
Wade: 7:29/4:54
Susan: 10:37/6:49
Joel: 5:24/3:44
Kim: 7:30/5:07
Maria: 6:29/4:41

WOD 3/11/2010

Domestic Bliss

5 rounds:
15 Ball Slams
12 KB Snatches (16/12)
10 Pull-Ups

Daily Leaders:
1.) Jarrod: 8:45
2.) Kyle: 9:21
3.) Derek: 12:32
4.) Lorie: [14:25]
5.) *

Nina: 13:21 (mod)
Betsy: 9:50 (mod)
Bill: 9:40 (mod)
Dani: 14:26 (mod)
JZ: 14:53 (mod)
Carla: 11:12 (mod)
Tim: 9:16 (mod)
Ian: 6:35 (ST)

On Ramp A
3 rouns:
10 Body Rows
15 Push Press
20 Air Squats

Justin: 55#/7:22
Richard: 105#/7:49

Charity bid for privates with Chris Camozzi

Hey all,

Please see the following from Todd Mahlik:

"I have a friend who is having a benefit for his brother Sunday--his brother has cancer, works for himself, and is really fighting physically, financially, spiritually with the chemo treatments. I bought three hour long lessons from Chris Camozzi (he gave me a deal!) to be auctioned off, and I bet people at the gym would like to bid on them. I want to make sure that they have the opportunity to come by and bid on the lessons (or the other items for bid), or they can tell me and I will bid for them."

More info:

"This Sunday March 14, at 1:00 pm, friends and family of Troy Murray (a friend of Todd Mahlik) are having a benefit to raise money for his fight against Stage 4 Melanoma. The benefit is being held at the Tailgate Tavern & Grill (19552 E Mainstreet, Parker Colorado). There will be a drinks, food, and music from the DejaVudoo Band-- and there will be an Auctionand Raffle of items to raise money--including (3) one-hour training sessions with our friend Chris Camozzi (BJJ, Muay Thai, Boxing, or MMA, ! You can check out Troy's website at: http://www.troyfightscancer.org/the-benefit/ for more information about the event and Troy (or you can talk to Todd). If you would like to bid on any of the items (including the lessons!) show up OR just tell Todd and he will enter bids for you. Thanks so much!"

Thanks for your help!

Ian