Front Range CrossFit

WOD 11/1/06

10 rounds for time of:

10 pullups
10 ring dips

"There are two things to aim at in life: first, to get what you want, and after that to enjoy it. Only the wisest of mankind achieve the second."
- Logan Pearsall Smith

Times:
Jason - 17:39
SFM - 15:09
Jodi - 16:10 (asst ring dips)
Jeff - 30:46 (asst ring dips)
Ignacio - 24:22 (asst ring dips)
Jorge - 15:38 (asst ring dips)
Tre - 24:09 (sub 20 pushups for ring dips)
Denise - 19:04 (body rows, asst dips)
Holly - 20:18 (3 bands, asst dips)
Doug - 22:01 (3 bands, asst dips)
Darcy - 14:44 (3 bands, asst dips)

For more images please see the photo gallery.

WOD 10/31/06

As many rounds in 12 minutes of:

5 deadlifts, bodyweight
10 dumbbell push presses, 35% of bodyweight

"No one knows what he can do until he tries."
- Publilius Syrus

Rounds competed:
Mike - 14 rounds (100% dl/33% pp)
SFM - 14 rounds (100% dl/37% pp)
Jorge - 11 rounds (95% dl/28% pp)
Jodi - 10 rounds (81% dl/33% pp)
Ignacio - 10 rounds (84% dl/31% pp)
Jessica - 9 rounds (82% dl/29% pp)
James - 8 rounds (65% dl/24% pp)
Darcy - 11 rounds (74% dl/26% pp)

After the workout Jessica set a PR of 185 for the deadlift, and Jodi pulled 170. Nice job!!

For more images please see the photo gallery.

WOD 10/30/06

5 rounds of 5 rotations of the below exercises:

power clean
front squat
push press
back squat
snatch grip push press
overhead squat

Complete all 5 rotations without letting go of the bar, with a touch-and-go at the ground. Rest as needed between rounds.

"Simplicity of character is the natural result of profound thought."
- William Hazlitt

This one surprised a lot of people.

Amounts:
Erik - 45 lbs
Jason - 75 lbs
Heather - 50 lbs
Jodi - 50 lbs
James - 50 lbs
Doug - 50 lbs
Holly - 35 lbs
Ignacio - 50 lbs
Jessica - 50 lbs
Jorge - 50 lbs
Darcy - 35 lbs
Mike - 75 lbs
SFM - 75 lbs

For more images please see the photo gallery.

WOD 10/29/06

Rest day.

"Most folks are about as happy as they make up their minds to be."
- Abraham Lincoln

We had fun with the Olympic lifts today.

WOD 10/28/06

Murph

for time:
run 1 mile
100 pullups
200 pushups
300 squats
run 1 mile

"It's a fight, you signed up for it. Hands up, chin down, let's go."
- Kendall Grove

Times:
Ignacio - 61:43
Jodi - 49:52
Jason - 39:37
Jeff - 56:45
SFM - 37:56
Jessica - 50:54 (3 assist bands)
Heather - 61:43 (3 assist bands, knee pushups)
Andrea - 65:00 (3 assist bands, knee pushups)

WOD 10/27/06

A well earned rest day.

"There is always a certain peace in being what one is, in being that completely."
- Ugo Betti

WOD 10/26/06

10-9-8-7-6-5-4-3-2-1 reps for time of:

front squat, 70% of bodyweight
ring dips
raised, parallette pushups

"Everyone trains when they want to. Winners train when they don't."
- SFM

Times:
Jeff - 26:10
Jason - 14:48
SFM - 16:23
Jodi - 12:36 (assisted dips, regular parallette pushups)
Bryan - 17:48 (assisted dips, regular parallette pushups)
Heather - 32:13 (assisted dips, regular pushups)
Sara - 22:54 (assisted ring dips, knee pushups)

For more images please see the photo gallery.

WOD 10/25/06

Olympic lifting day

snatch: work up to 75%x2x10 sets
rack jerks: 70%x3x2 sets, 75%x3x2 sets, 80%x2x1 set, 90%x1
work on some stupid human tricks

"Many of our fears are tissue paper thin, and a single courageous step would carry us clear through them."
- Brendan Francis

Awesome workout tonight. Everyone did an amazing job.

Weights: snatch/jerk
Jodi - 50 lbs/ 70 lbs
Doug - 63 lbs/103 lbs
Holly - 35 lbs/70 lbs
Ignacio - 63 lbs/110 lbs
Jessica - 63 lbs/103 lbs
Darcy - 50 lbs/ 70 lbs
Jorge - 63 lbs/73 lbs
Erin - 50 lbs/ 70 lbs
Kent - 105 lbs/ 110
Mike - 83 lbs/ 110 lbs
Jeff - 104 lbs / 129 lbs
SFM - 110lbs/ 140 lbs

WOD 10/24/06

5 rounds for time of:

15 deadlifts, 135 lbs (95 lbs)
20 jumping pullups
25 anchored sit-ups

"Until you know that life is interesting, and find it so, you haven't found your soul."
- Geoffrey Fisher

Times:
Jason - 14:19
Mike - 13:54
SFM - 13:54
Holly - 22:28 (75 lb deadlift)
Darcy - 23:11 (80 lb deadlift)
Jorge - 13:32 (110 lb deadlift)
Ignacio - 18:47 (100 lb deadlift)
Doug - 27:09 (95 lb deadlift)
Andrea - 14:58 (45 lb deadlift, 5-10-15 reps)

For more images please see the photo gallery.

WOD 10/23/06

Fran

21-15-9 reps for time of:

barbell thrusters, 95 lbs (65 lbs)
pull-ups

"Pain is part of being alive, and we need to learn that. Pain does not last forever, nor is it necessarily unbearable, and we need to be taught that."
- Rabbi Harold Kushner

Times:
Jodi - 10:35
Mike - 7:15
Jason - 7:35
SFM - 6:25
Tre - 9:44 (75 lbs)
Jorge - 8:54 (50 lbs)
Ignacio - 13:29 (50 lbs)
Heather - 11:44 (45 lbs, 3 bands)
Holly - 13:52 (45 lbs, 3 bands)
Darcy - 9:55 (45 lbs, 3 bands)
Bryan - 13:05 (65 lbs) 21-15 reps
Erin - 6:56 (35 lbs, 3 bands) 15-9-6 reps
Dan - 12:03 (65 lbs, 3 bands) 21-15 reps
Doug - 13:42 (50 lbs, 2 bands) 21-15 reps

For more images please see the photo gallery.