WOD 2/11/2011

Daily WOD
Muscle Up Technique & Transitions

then...

Partner WOD:
KB Squat Swings
Med Ball Run
On the minute every minute for 12 minutes. Will explain in class!

Carrie/Fran: 125
Peggy/Jodi: 117
(Kelly/Lorie/Jarah): 306

Strength Class
A. Deadlift %65x5,%75x5,%85x5
B. 3x L-Sit Holds for time

Strength WOD
25 Ball Slams (20/12)
3 rounds:
99FT Weighted DB Crawl
99FT Med Ball Broad Jumps (20/15)
25 HPC (95/65)

Angelina

Skills Class
Turkish Getup
Deadlift
Side to Side

WOD
20 Getups for Warmup

3x5 Deadlifts

then

150 Air Squats for Time

15 Minute Cutoff

Johnathon
Jack
Jessica
Frank
Mike

So What Brothers

Brian Dewald's Band, the So What Brothers, are playing at the Columbine Lounge on Feb 19th. Come enjoy a good time and good Music with your fellow Crossfitters.

WOD 2/10/2011

Jason’s 25th Birthday WOD
5 HPC
25 DU
5 Power Cleans
25 Ball Slams 20/12
5 HSC
25 Pull ups
5 Squat Cleans
25 Squats
5 C&J

#165,135,115/103,90,75
1 bar 1 weight

HAPPY BIRTHDAY J!

[The Jason]: 185# / 10:03
Charlie: 165# / 13:20
JZ: 115# / 12:48
Tara: 103# / 11:54
Jenn C: 85# / 9:05
(Nick): 115# / 9:13
(Nate): 115# / 11:15
(Mac): 95# / 11:49
(Corene): 65# / 10:03 - thought it was 75# :(
(Jen B): 63# / 9:02
(Lucke): 63# / 9:23
(Kate): 63# / 9:34
(Austin): 57# / 10:03
(Maria): 55# / 7:24
(Lorie): 55# / 7:52
(Fran): 55# / 7:53
(Barbie): 55# / 8:39
(Derek): Stuff / 8:25

Chris Camozzi UFC Viewing Party

Saturday February 26th come support Marc & Chris Down Under in Australia for UFC 127! This is Chris' first PPV fight! He will be the first fight starting @ 8pm, so don't be late! $5 cover to get in...we will have a private room for friends/family. Children 10 & under are welcome and free! Tell them you are w/the Chris Camozzi viewing party. Fox and the Hound 8996 W Bowles Ave

2/9/2011

Daily WOD
Find 3RM Front Squat in 10 Minutes
Then...
7 Rounds
7 Med Ball Cleans 20/15
7 Pushups
7 Dumbell Thrusters

Charlie: 225# / 8:57
Barron: 225# / 9:03
Wade: 225# / 11:43
Jay: 215# / 5:52
Dean: 205# / 9:21
Terry: 205# / 10:57
Jeremy: 185# / 5:07
Nate: 135# / 10:56
Jodi: 123# / 10:27
Jenn C: 113# / 9:13
Lucke: 107# / 9:52
Kelly: 105# / 7:28
Maria: 105# / 9:03
Jarah: 105# / 9:10
Carrie: 105# / 10:05
Peggy: 93# / 11:24
Stacy: 88# / 12:44
Deb: 85# / 7:05
Kate: 85# / 7:12
Mason: 55# / 6:58
Matt: DNA / 7:34
Cole: DNA / 10:16
(Jenn B): 113# / 8:18
(Fran): 79# / 9:10

X-Fit Kids Big Dogs
Skill: Power Snatch
WOD:
50 Power Snatches
50 Pull-Ups

Strength class
A. Press %65x5,%75x5,%85x5
B. Bench Press 2x5,4,3,2,1 30 seconds of rest between rep sets 5 minutes between sets. Same weight for both sets.

Strength WOD
10,9,8,7,6,5,4,3,2,1
Big box Jumps
Kettlebell Swings
On the minute you will perform 5 of whatever exercise the trainer says.

Jason
Jeff
Kyle
Nick
Derek
Arnold

Skills Class
High Bar Back Squat
Low Bar Back Squat
Spotting and Being Spotted
Knees to Elbows
Double Unders

WOD
3x5 High Bar Back Squat
3x5 Low Bar Back Squat
then
5 Rounds
15 Air Squats
5 KTE
10 Double Unders

Mike
Amie
Frank
Jessica
Jack

Most Wanted

Jay
Jeremy

We need your guys money ($30 cash) if you plan on doing Burpee Helen Finals. Please get it to us this week! Thanks!

Good Finds at Sunflower

100% Grass Fed Beef and the Tanka Bar. The Tanka Bar is basically like jerky with fruit in it. Pretty darn good. Try 'em out!

WOD 2/8/2011

Deconstructed Burpee Helen
2 Rounds
35 Burpees
21 KB Swings
12 Pullups
Rest 8 Minutes Between Rounds
Hit it as hard as possible both rounds.

If you are competing in the Burpee Helen Finals, try and make class today. We will discuss some scaling options to help you push your aerobic capacity in preparation for your last attempt at all 3 rounds.

Marc: 2:47/2:57 - 24kg
Thunder: 2:50/3:30 - 24kg
Dean: 3:18/3:28 - 24kg
Wade: 3:20/4:20 - 24kg
Fisher: 4:25/5:18 - 24kg
Nick: 3:59/4:34 - 20kg
JZ: 4:01/4:16 - 20kg
Shay: 4:01/5:30 - 20kg
Tara: 3:25/3:17 - 16kg
Erlinda: 3:51/3:55 - 16kg
Angelina: 3:47/3:26 - 16kg
Jenn C: 4:36/4:18 - 16kg
Maria: 5:08/3:20 - 16kg
Corene: 6:08/5:55 - 16kg
Lorie: 2:49/3:07 - 12kg
Heather: 3:45/3:13 - 12kg
Lucke: 3:48/3:52 - 12kg
Steph: 4:06/3:55 - 12kg
Barbie: 4:58/4:41 - 12kg

WOD 2/7/2011

Daily WOD
Five Rounds for Time:
7 Heavy Push Press
20 Double Unders

You choose the weight, post loads and times.

Wade: 155# / 7:40
Barron: 136# / 3:57
Marc: 135# / 4:58
Nick: 115# / 10:09
Terry: 95# / 6:12
Brian: 95# / 7:04
Nina: 83# / 10:07
KJ: 73# / 6:31
Austin: 67# / 7:21
Kelly: 63# / 6:22
Dani: 63# / 7:27
Kate: 63# / 9:56
Lucke: 63# / 11:37
Carrie: 60# / 9:23
Peggy: 55# / 4:48
Maria: 55# / 6:46
Jarah: 55# / 8:03
(Steph): 65# / 7:10
(Lorie): 63# / 5:40
(Stacy): 60# / 7:55
(Derek): 24kg / 6:05

Strength Class
A. Squat %65x5,%75x5,%85x5
B. Weighted Step ups 3x12 each leg

Strength WOD
Crossfit Games WOD
15 Squat Cleans 155/100#
30 Toes-to-Bar
30 Box Jump 24/20″
15 Thrusters 135/85#
30 Pullups
30 Burpees
15 Push Jerk 115/75#
30 Wall Balls 20/14#
30 Double Unders

Nate
Kyle
Jeff
Kim
Tara
Fisher
Angelina
Thunder
Ian

CFL Kids Big Dogs
Skill: KB Cleans

WOD:
6 rounds:
12 KB Cleans
12 Burees
12 STS

Jeremy: 11:04
Dylan: 11:18

Skills Class
Pushup
Bench Press
Spotting and Being Spotted
Sumo Deadlift Highpull

WOD
3x10 Bench Press

AMRAP 15 Minutes
5 Pushups
10 SDLHP
15 Jumping Pullups

Johnathan
Jack
Aime
Frank
Jodi
Jessica

WOD 2/5/2011

AMRAP 15 Minutes
10 Russian KB Swings (70lb/20kg)
50 Singles

Maria: 18
[Tara]: 17 1/2 - 24kg
[Angelina]: 17 - 24kg
Jen B: 16 1/2
[Jenn C]: 16 1/2 - 24kg
Troy: 15
Lorie: 14
Laurie: 12 1/2
Fisher: 12 1/2
Brian: 12 1/2
[Wade]: 11 1/2 - 88lb
[Corene]: 11 1/2 - 24kg
(Kyle): 15

(Stacey): 15
(Nate): 14 1/2
(Dylan): 14

(Jeff): 14
(Mason): 13 1/2
(Derek): 13
(Jeremy): 13
(Lucke): 12 1/2

WOD 2/4/2011

Daily WOD
400M Run
21 SDLHP
21 HPC
21 Thrusters
400M Run
15 SDLHP
15 HPC
15 Thrusters
400M Run
9 SDLHP
9 HPC
9 Thrusters
(95/65)

Jenn C: 65# / 14:27
(JZ): 85# / 23:50
(Peggy): 55# / 14:55
(Kelly): 55# / 15:38
(Laurie): 55# / 16:28
(Jarah): 45# / 13:01
(Lucke): 45# / 19:23
(Carrie): 45# / 19:29
(Fran): 43# / 17:28


Strength Class
A. Deadlift %40x5,%50x5,%60x5
B. 3x7 Hip Extensions

Strength WOD
10 Rounds:
12 Lateral Jumps
7 Paralette Push-Ups
3 Pull-Ups

Kyle
Kate
Nate
Jason
Angelina
Gena
Erlinda
Ian

Skills Class
3x5 Ring Rows
Lunges
Step Ups
Box Jumps
Press and Variants

3 Rounds:
10 Box Jumps
20 Lunges
10 Push Presses

John
Jessica
Jack
Frank
Jay

WOD 2/3/2011

1 RM Split Jerk
Then....
Back off to 90% and do 5 sets of 1
Then....
6 rounds of resisted sprints for length of gym

Wade: 235#
Terry: 190# PR
Tara: 125#
Jenn C: 105#
Laurie: 100# PR
Stacey: 90#
Kate: 82#
(Charlie): 235# - Press Out
(Lorie): 85# PR - Push Press

Project Fit

Hey Guys,

Jeremy is about ready to get his own business off the ground - check out ProjectFit.com
I believe it will be a few more weeks before he is ready to begin classes, but I wanted you guys to check out the website. One of the things he will be specializing in is health and fitness for pregnant women. Additionally he will be working with other clients who have special needs (people who are seriously obese, seriously de-conditioned, have specific physical/physiological limitations etc.).

Anyhow, just wanted to let you check out the site and start thinking about if you might know anyone that could benefit from this kind of customized service. You can speak with Jeremy directly about it for more information.

WOD 2/2/2011

Daily WOD
Max Rnds. in 12 minutes:
3 Strict Pull-Ups (no kip)
5 Virtual Shovels (115/68) (24/20)
7 KB Swings (24/16)

Jeremy: 12
Barron: 10 1/3
Wade: 10
Charlie: 10
Tara: 9
Erlinda: 8 1/3
JZ: 7
(Jen B): 9 1/3
(Kelly): 9 1/3
(Stacy): 9
(Lorie): 9
(Jarah): 8 2/3
(Peggy): 8 2/3
(Deb): 8 1/3
(Maria): 8 1/3
(Brian): 8
(Kate): 8
(Austin): 7 2/3
(Fran): 7 2/3
(Barbie): 7 1/3
(Troy): 7
(Carrie): 6 1/3

Strength Class
A. Press %40x5,%50x5,%60x5
B1. 3x Max Time Plank Holds
B2. 3x AMRAP STS (24/16)

Strength WOD
AMRAP in 12 Minutes:
3 Heavy Power Snatches
5 HSPU's
10/13 Ball Slams (20/12)

Kyle

CFL Kids Big Dogs
Skill: Kipping/Butterfly Pull-Ups

25 Box Jumps
5 Rounds:
99 FT. Bear Crawl
Weighted 99 FT. Med Ball Broad Jumps
25 Box Jumps

Johnny Mac: 10:46
Jeremy: 10:48
Dylan: 10:55
Matt: 11:00
Cole: 11:33

Skills Class
3x10 Ring Rows
Snatch Grip Deadlift
Hang Power Snatch
Overhead Squat
Pushup

AMRAP 15 Minutes:
2 Snatch Grip Deads
1 Hang Power Snatch
2 Overhead Squats
5 Pushups

Jack
Frank
Jay
Mike