WOD Thursday 7/14/2011

Find a 10 RM Back Squat
Then...
3 Rounds
10 Burpees
20 Wall Balls
30 DU’s

Morning Class Update

Hey all-

We are moving to a sign-up policy for the morning class, effective next week 7/19, to make things a little more efficient. There is now a sign-up button for the 2 6AM Tuesday/Thursday sessions on the Mind Body Classes tab. If you would like to come this class you need to sign-up by 8PM the prior evening. We will require a 2 person minimum to run the class ensuring you have someone to train with. If two people are not signed up by 8PM the night before class, there will be no trainer. This also saves Corene from having to show up early in the morning to run a class with no attendees.

If you are a morning person, or perhaps have interest in training in the morning class, and you don't know how to sign up for class online, see Ian or Kyle.

Either we will post the night before to let morning people know if class is on or we will figure out how to make the number of people attending visible to to the general public in the classes tab online.

Thanks for your understanding and assistance!

WOD 7/13/2011

Daily WOD
1 Rope ascent for time.

10 rounds
90 ft. walk of shame (45/35)
10 standups with plate (45/35)

Jason:
ROPE-8.56 seconds
WOD 13:25

Angelina: (7.84) / 9:27 GIRL POWER!!
Dalton: 14.4 / 9:31
Joel: 10.42 / 11:31
Ian: 8.72 / 11:50
Fran: (25.47) / 15:22
Charlie: 21.53 / 13:29
Barbie: no time / 15:29
Tara: 13.84 / 15:40
Chris: (13.69) / 16:00
Lucke: DNA / 17:01
Terry: 37:94 / 18:33
Fisher: 8.59 / 19:21
JZ: (14.31): 20:47
(Kim): DNA / 10:08
(Christy): DNA / 13:00
(Heather): (11:07) / 14:57
(Amie): 7.97 / 14:49
(Robyn): (9.41): 15:15
Derek: 24.19 / DNA
Jack: 27.18 / DNF

Strength Class
Press %75x5,%85x3,%95x1+
Snatch Grip Dead 3,3,3,3,3
Power Snatch 3,3,3,3,3

Strength WOD
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 rep rounds for time of:
Dumbell Burpees (must jump)
Kettlebell Swings 32kg (20kg)
Nate
Brian
Jen T
Scott

Skills Class
Clean and Jerk

WOD
5 Rounds
1 Dead
3 Clean Pulls
5 Cleans
7 Jerks

WOD Tuesday 7/12/2011

"Nate's Shiny New Toys"
3 rounds FGB style:
60 Seconds each exercise followed by 60 seconds rest
Deads (185/135)
Half Moons(20/12)
Chest Slap Push Ups
Chest to Bar Pull ups
Tuck Jumps

Score is total reps over 3 rounds.

Marc: 323
Joel: 305
Venum: 300
Jenn C: 262
Chappy: 245
Frank: 233
Nate: 225
Derek: 218
Fisher: 178
Tara: 169
(Fran): 359
(Angelina): 298
(Jarah): 283
(Barbie): 283
(Erlinda): 276
(Kim): 275
(KJ): 273
(Lorie): 266
(Charlie): 255
(Jessica): 246
(Peggy): 240
(Dani): 230
(Corene): 221
(Lucke): 220
(Robyn): 190
Wade: 155 DNF

Tuesday Night

Just a heads up to those of you that may not have heard yet...on Tuesday, after the 6PM WOD we will be heading over to the Tavern in Old Town Littleton to send Jessica off for her surgery later in the week. The WOD that day will be dedicated to her so please show up and show your support! Thanks!

WOD Monday 7/11/2011

Daily WOD
4 rounds for time of:
10 toe to bar
15 push-ups (hand release)
20 barbell jumping squats (45#/33#)
200m run

Dalton: 13:20
Shinhawk: 13:50
Wade: 16:32
Scott: 17:10
JZ: 22:41
(Jarah): 12:08
(Peggy): 16:50
(Fran): 17:00
(Heather): 18:24
(Aime): 19:19
(Jen T): 20:23
(Chris): 20:43
(Christy): 21:27
(Jack): 23:40

Strength Class
A. Squat %75x5,%85x3,%95x1+
B. Clean Pulls 3,3,3,3,3
C. Hang Power Cleans 3,3,3,3,3

Strength WOD
10 Minute AMRAP:
4 wall walks
8 Pushups
4 Burpees
8 toes to bar
Brian
Jeff

Skills Class
Kettlebell Movements

WOD
100 KB Swings
Jen D

Sunday Fisher's B-Day WOD

Skills
Squat Snatch

WOD
Buddy Carry Relays
Then...
38 Squat Snatches for Time(115/75)

Nate: 95# / 20:19
B-Day Boy: 95# / 24:41
Tara: 65# / 24:54
Lucke: 55# / 9:37
Christy: 35# / 14:08
Chris: 75# (Power): 10:00

Congratulations Christy!

I have been meaning to post this for weeks! Just wanted to take the time to congratulate CFL'er Christy Ball on completing and finishing a recent local "Tune Up" Tri 3rd in her class. Nice work!

WOD Saturday 7/9/2011

Push Jerk: 3-3-3-3-3

Then...

12 min AMRAP of:
10 Ground to overhead with 45#/35# plate
20 Air Squats
30 Double Unders
100m Run

Chase: 500 - 5 3/4 WOW CHASE YOUR AMAZING!!
Shinhawk: 135, 165, 185, 135, 135 - 5 1/2
Nick: DNA - 5 1/4
Peggy: DNA - 4 3/4
Brian: 95, 115, 135, 145, 155 - 4 1/2
Nate: 95, 117, 147, 157 - 3 1/2
Jenn C: 55, 75, 95, 105, 115 - 3 1/2
Corene: 55, 63, 85, 95, 100 - 2/34
Lorie: 55, 65, 75, 85 - 2 1/2
Heather: 55, 65, 70, 83, 93 - 2 1/4
(KJ): 55, 63, 68, 73, 73 - 3 1/2
(Fran): 55, 65, 70, 75, 80 - 2 1/2
(Tara): 85, 95, 105 - 2 1/4

Open Invitation for Some Mountain Biking at Winter Park Sunday 7/10

Hey Ian, confirming for Sunday biking, July 10th. We should leave town at 11am, should be back in the 6 o'clock hour. Do you want to meet at CrossFit and carpool from there?

Lift tickets are $39 for adults.

I have three bikes to loan:

Specialized Demo 9- 9" DH bike, would fit you perfectly
Giant Reign- 6" bike, for someone of your height or shorter
Giant Reign- 6" bike, my old bike, for someone taller

If all three of those get taken, and we need another:

Trek Remedy 9- 6" bike, my current all-mountain bike, size large

You can also rent bikes at WP. Rental prices range from $60-$120 depending on the bike choice. Details at http://trestlebikepark.com/index.html

I have three extra full face helmets in large sizes.

I have an extra set of kneepads.

I have two sets of Robyn size knee/shin guards.

I have one set of regular adult leg size knee/shin guards : )

I have one set of elbow/forearm pads.

Every rider HAS to have a helmet. Full face is better, but a half lid is acceptable. Every rider should wear a pair of biking/workout gloves. Every rider should wear eye protection/sunglasses.

I wear a full face helmet, eye protection, a poly short sleeve jersey, shorts, knee pads and gloves. Some guys get fully geared up head to toe.

Winter Park offers a variety of great trails. Just like ski runs, from green to blue to black to double black. It is an excellent place to learn trail riding, and an excellent place for beginners and first timers. Everybody can have fun.

I am a decent instructor, and I have taken lots of first timers down the trails.

If you want to use this info to round up more riders, that would be great. If you want to post it for the CrossFit folks, that is fine with me. The only limit is bike and gear availability. Folks can definitely use their own bikes. Short travel bikes would stay on the green trails, which are fairly smooth. We can arrange carpooling as needed. I can take three additional bikes and riders.

Once we leave CrossFit, we should be at the WP parking garage in about an hour and fifteen minutes. You can pack lunch or buy lunch at WP. They have burger and hot dog stands, as well as a grill and a bar. Food is pricey but not horrible.

Let me know what you think. Both Jeremy and Kyle had interest, and I would love to ride with a larger group!

Robyn@Pro Exotics
(303) 730-2125 ext. 4

I have Robyn's Downhill Bike spoken for! But I can offer up my Santa Cruz Heckler to anyone who would like to use it! If you'd like to go, please post up or talk to Ian or Robyn. Remember there are runs for all skill levels, green, blue and black. So don't be shy!

Team League Kick Off WOD #1

"H2O"
As many pounds Hang to Overhead anyhow in 15 minutes...
You and your partner will see how many pounds you can take from the hang position to the overhead position. You will have 15 minutes.
*Alternate between partners
*If you drop the bar, you will immediately perform 6 medball burpee to chest pass the length of one bar.
*Choose your own weight for barbell movement
*Med Ball Weight M/M #20 M/F #12 F/F #12

Please forgive Kyle's camera shyness, he may have fuddled his words a bit! See clear details of the workout above ;).

Strength Class
A. Deadlift %70x3,%80x3,%90x3+
B. Bench Press %70x3,%80x3,%90x3+

Strength WOD
AMRAP in 10
5 C2B
10 Heavy KB halos each direction
15 Anchored weighted situps w/bumper on chest
Brian
Jeff


Skills Class
Power Movements: Deadlift, Sumo Deadlift High Pull

WOD
Deadlift
1,1,1,1,1
Ashley
Scott
Jen D

WOD Thursday 7/7/2011

"Air Force" (75#/45#)
20 Thrusters
20 Sumo Deadlift High Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squat

At the top of every minute 4 burpees, then pick up where you left off

Jenn C: 5:52
Charlie: 5:59
Angelina: 6:40
Erlinda: 7:27
Peggy: 7:54
Shinhawk: 7:56
Fran: 8:33
The Chimp: 8:55
Jarah: 8:52
Joel: 9:40
Barbie: 9:47
Jessica: 9:54
Dalton: 10:45
(Heather): 6:52
(Robyn): 7:30
(Corene): 7:54
(Scott): 10:54
(Frank): 11:58
(Mike): 12:00
(Shay): 12:59
Way to ROCK it today Ladies!!

WOD Wednesday 7/6/2011

Daily WOD
As many rounds as possible in 20 minutes of:
:30 second Handstand hold
:30 second Plank holds (straight arms)
:30 second Bottom squat
:30 second L-hold from pull up bar

Shinhawk: 5
Thunder: 4
(Dalton): 9
(Angelina): 8
(Fran): 7
(Charlie): 6 3/4
(Lorie): 6 1/2
(Barbie): 6 1/2
(Jen D): 6 1/2
(JZ): 6 1/4
(Chris): 6
(Jarah): 6
(Heather): 5 3/4
(Christy): 5 1/2
(Jen T): 5

Strength Class
Press %70x3,%80x3,%90x3+
Snatch Pulls 1,1,1,1,1

Strength WOD
“Religion”
Complete 5 rounds for time:
Squat Max Reps (BW)
7 Burpee Box Jumps 20"

Skills Class
You will join the open class

WOD Tuesday 7/5/2011

3,3,3 Single Leg Deads

21-18-15-12-9
Push Press (45/33)
O-squats(45/33)

Jason: 165, 185, 205 / 3:35
Shinhawk: 135, 155, 155 / 4:50
Angelina: 55, 63, 75 / 5:46
Wade: 135, 135, 155 / 6:01
Jenn C: 55, 85, 95 / 6:24
Jessica: 63, 85, 105 / 6:38
Peggy: 63, 75, 83 / 8:01
Kim: 55, 63, 75 / 8:11
Fran: 55, 63, 83 / 8:15
Jeff: 75, 95, 115 / 8:20
Erlinda: 75, 85, 95 / 9:16
Chris: 75, 85, 105 / 9:34
Barbie: 55, 63, 75 / 9:35
Jarah: 55, 75, 85 / 10:36
Nate: 85, 105, 125 / 11:08
(Lorie): 55, 85, 95 / (9:52) - not full depth
(Frank): 75, 95, 115 / 11:15
(Scott): 75, 95, 115 / 12:00