Front Range CrossFit

WOD 7/10/09

3 rounds for time of:

30 pullups
400 meter run

"Though reading and conversation may furnish us with many ideas of men and things, our own meditation must form our judgement."
- Isaac Watts

The Affiliate Cup takes place today at The CrossFit Games.  Our team arrived safely, and is ready to go.  There are 99 teams competing, with over 500 total athletes representing their Affiliate. 

The Brother's CrossFit team competes at 9:00, 11:00 and 1:00

The FRCF Team competes at 10:00, 12:00 and 2:00. 

Kerri and Ryan took some photos today and have posted them here .  We will post the results later Friday night. 

WOD 7/9/09

Rich

30-20-10 reps for time of:

ball slam, 30 lbs (20 lbs)
kettlebell swing, 24 kg (16 kg)
abmat situps
kettlebell sumo deadlift high-pulls, 24 kg (16 kg)

This was Rich's first workout at FRCF last June.  Erik had told me that he was going to bring in one of his friends, and that he (Rich) was one of the new training LTs out at the Rocky Mountain Fire Acedamy.  We totally set Rich up.  We had Jodi and Kim right next to him during the workout.  After we started, Rich quickly realized that the girls were going way faster than he was.  He immediately sped up.  This lasted for about 5 more reps, and then he slowly fell off the pace.  Erik was doing the workout behind Rich, and was grinning ear-to-ear.  Last June 13th, Rich was beat by six of our women.  Now, we all have problems keeping up with him. 

"Before you begin a thing remind yourself that difficulties and delays quite impossible to foresee are ahead ...  You can only see one thing clearly, and that is your goal.  Form a mental vision of that and cling to it through thick and thin."
- Kathleen Norris

WOD 7/8/09

10-5-5-3-3-3-3-3-3-3 reps of:

front squat

"Life is like a deck of cards.  The hand that is dealt you represents determinism; the way you play it is free will."
- Jawaharlal Nehru

 

WOD 7/7/09

3 rounds for time of:

15 clean, 95 lbs (65 lbs)
10 pullups

"Fear is created not by the world around us, but in the mind, by what we think is going to happen."
- Elizabeth Gawain

Click here to view the photo gallery.

    

WOD 7/6/09

5 rounds for time of:

20 goblet squats
30 kettlebell snatches
400 meter run

"Losers have tons of variety.  Champions take pride in just learning to hit the same old boring winners."
- Vic Braden

Click here to view the photo gallery.

 

WOD 7/5/09

Rest day.

"Success has always been easy to measure.  It is the distance between one's origins and one's final achievement."
- Michael Korda

WOD 7/4/09

Independence Day

Front Range CrossFit will be closed for the holiday.  We will see you on Monday.

WOD 7/3/09

1776 reps for time of:

pullup
pushup
situp
squat
wall ball
kettlebell swing
box jump
ball slam
pullover

This will be done as a team of three, with only one person working at a time.

"Let us train our minds to desire what the situation demands."
- Marcus Annaeus Seneca

Times:
Team 1	40:51
Gayle
Jeeves
Vardo
Team 2	49:11
Anell
Big Mike
Kurt
Team 3	45:17
Leddy
Davis
Wood
Team 4	36:22
Jeff
Mick
Toph
SFM
Team 5	36:21
Jenn
Lambo
Resetarits #1
Resetarits #2
Team 6	37:47
Jeremy
Gilles
Dre
1/2 of Roberto
Team 7	40:45
Big Jon
Chance
Bruno
Team 8	39:00
Randy
Tiffany
Butters
Jesus
Team 9	36:11
Jer
Kate
Brandy
Cy
Team 10	37:23
Cori
Jumper
Socks
Team 11	34:43
Rose
Patrick
The Behr
Team 12	35:54
Wenke # 1
Wenke # 2
JT
Andrew
Team 13	37:43
Cannnon
Christian
Mark

Click here to view the photo gallery.

WOD 7/2/09

Green's Birthday Workout

3 rounds for time of:

30 kettlebell snatches, 16 kg (12 kg)
30 sittups
300 meter run

"The first step toward change is acceptance. Once you accept yourself, you open the door to change. That's all you have to do. Change is not something you do, it is something you allow."
- Will Garcia

Times:
The Behr	9:20	[20 kg]
Jamie	9:11	[20 kg]
Matty G	9:10	[20 kg]
Jonathan	10:14	[prego vest]
Jeeves	9:26
Pam	9:49
Cheryl	10:55
Patrick	11:07
Kahn	11:22
Temple	19:43
Karen	11:29
Christina	14:01
Paula	12:06
Speidi	10:30
Jesus	9:57
Butters	9:09
Javier	8:48
Scott	9:55
Laura	10:22
Lacy	9:48
Shannan	9:08
Bubbles	13:08
Powell	9:48
Uncle B	8:47
Alex	11:22
Jer	10:22
Big Mike	10:40
Randy	9:48
Socks	8:36
Christy	9:34
Tiffany	10:23
Roberto	9:56
Rose	9:52
larry	10:15
Branndy	10:30
Cari	10:13
Wenke	9:45
Leddy	10:52
Bruno	9:58
Green	9:23
Cannon	11:20
Amanda	12:44
Lynn Z	11:16
Sandie	9:30
Jumbo Sexy	8:55
Matt	14:00	(12 kg)
Jt	12:09	(12 kg)
Turek	10:41	(12 kg)
Chance	11:07	(12 kg)
Kevin	10:04	(12 kg)
Neil	11:41	(12 kg)
Christian	10:21	(12 kg)
Andrew	10:49	(12 kg)
Kate	10:24	(8 kg)
Nena	11:20	(8 kg)
Nikki	11:33	(8 kg)
Susie	15:46	(swings, ball slams)
Cy	10:51	(75 lb back sq)
Big Jon	NFT
Skills Session
4 rounds for time of:
5 back squats, 75 (65)
10 pullups
150 meter run
Times:
Vardo	11:54	[225 lbs, CG, 5 rds]
Rich	9:30	(2 assist bands)
Richard	11:33	(4 assist bands)
Diane	10:03	(ring rows)
Carl	9:31	(ring rows)
Gayle	10:44	(ring rows)

Click here to view the photo gallery.

Sometimes, extreme measures are necessary.

 

WOD 7/1/09

Roberto's Birthday Workout

For time:

40 double unders
40 pullups
40 double unders
40 situps
40 double unders
40 pushups
40 double unders
40 squats

"What we do upon some great occasion will depend on what we already are; and what we are will be the result of previous years of self-discipline."
- H.P. Liddon

Times:
Jesus	13:14	[CG Pullups]
Javier	7:47	[CG Pullups]
Powell	7:31	[CG Pullups]
Erik	9:50	[CG Pullups]
The Behr	11:31	[CG Pullups]
Wenke	12:40	[CG Pullups]
Mark	13:21	[CG Pullups]
Cannon	23:37	[CG Pullups]
Kerri	18:15	[CG Pullups]
Randy	13:21	[CG Pullups]
Greg	18:58	[CG Pullups]
Dozer	5:46	[CG Pullups]
Jamie	9:29	[CG Pullups]
Kurt	12:38	[CG Pullups]
Gilles	12:19	[CG Pullups]
Socks	8:56	[CG Pullups]
Green	9:26	[CG Pullups]
Butters	16:29	[CG Pullups]
Stacy	15:11	[CG Pullups]
Jumper	9:30	[CG Pullups]
Patrick	13:57	[CG Pullups]
Andrew	16:13	[CG Pullups]
Roberto	14:28	[CG Pullups]
Jeremy	9:39	[CG Pullups]
Matty G	7:59	[CG Pullups]
Brandy	11:33	[CG Pullups]
Cari	15:52
Ilya	12:46
Kevin	12:22
Mick	12:31
Kevin B	26:57
Burger	18:30
Christian	16:31
Scuba	22:04
Temple	25:59
Pete	18:58
Mo	19:19
Tiffany	13:26
Matt	23:50
Wood	19:31
Brett	19:11
Nick	23:31
Dolph	12:03
Big Mike	18:48
Speidi	18:42
Christy	17:24
Scott	13:05
Big Jon	17:33
Renee	22:21
Alex	18:28
Leddy	18:32
Cheryl	14:26	(1 assist band)
Mel	22:04	(1 assist band)
Lynn	16:38	(1 assist band)
Barrows	16:20	(2 assist bands)
JT	20:17	(2 assist bands)
Paula	21:15	(3 assist bands)
Lynne	15:12	(1b, knee pushups)
Kate	16:53	(2b, knee pushups)
Nikki	16:25	(3b, knee pushups)
Dre	23:40	(RR, knee pushups)
Turek	20:20	(2 assist bands)
Audrianna	18:00	(3b, knee pushups)
Anell	13:06	(modified)
Susie	21:56	(modified)
Gayle	10:49	(modified)
Morgan	4:57	(modified)
Murph
Uncle B	42:20
O-Lift Workout
Mike
Jamie
Patrick
Jeremy
Jumper
Jumbo Sexy
Green
Butters
SFM

Click here to view the photo gallery.