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TitleWorkoutoftheday

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

TitleWorkoutoftheday

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.

Kurt  Kerri  

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.

Jeremy and Sandie  

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.

Jer and Kate

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.

Green 

Green KB

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.

Roberto C2B Roberto