Front Range CrossFit

WOD 5/1/07

50 pullups for time
rest 10 minutes
30 snatches for time, 1/2 bodyweight

Last done on 12/5/07.

"In things pertaining to enthusiasm, no man is sane who does not know how to be insane on proper occasions."
- Henry Ward Beecher

Times:	Pullup	Snatch	Total	Modifications
Jeff	3:20	4:41	8:01
Eric	2:27	4:26	6:53
Curtis	2:34	2:34	5:08
Mike	1:28	2:14	3:42
Jorge	1:50	2:48	4:38
Josh	2:08	2:42	4:50
Tre	2:46
Pete	3:17	4:42	7:54	(jumping pullups)
Kim	3:55	3:16	7:09	(53 lbs)
Holly	5:41	3:27	8:08	(2 bands, 35 lbs)
Marlo	5:23	2:24	7:47	(2 bands, 45 lbs)
Chris	4:40	3:56	8:31	(jump, 53 lbs)
Jim	3:30	5:01	8:01	(jump, 53 lbs)
Andrea	5:08	6:44	11:52	(2 bands, 35 lbs)
John	4:55	2:22	7:14	(4 bands, 53 lbs)
Mike B	3:10	2:57	6:07	(jump, 53 lbs)
Conor	2:45	3:48	6:33	(jump, 53 lbs)
Darcy	3:28	2:10	5:38	(2 b, 63 lbs FS)
Kerri	2:29	4:04	6:33	(jump, 53 lbs)

Workout

5 rounds for time of:

run 400 meters
20 sumo-deadlift high pulls, 24kg (16kg)
20 wall ball shots, 20 lbs (10 lbs)

Time

Tre    16:35

Nice job everyone.  Everyone put out a lot of effort tonight.  Mike set a new gym record with 46 straight pullups.  Awesome!!

For more images please see the photo gallery.

WOD 4/30/07

5 rounds for time of:

run 400 meters
20 sumo-deadlift high pulls, 24kg (16kg)
20 wall ball shots, 20 lbs (10 lbs)

"All the beautiful sentiments in the world weigh less than a single lovely action."
- James Russell Lowell

Times:
Erik	21:18	Jorge	19:52
Eric	25:14	Dre	26:45
Heather	24:24	Jeff	22:45
Michael	26:35	Maxx	16:42	(3 rounds)
Erin	19:23	Andrea	26:51	(4 rounds)
Holly	31:00	Julia	24:45	(12kg bell)
Marlo	22:03	Brandyn	29:21	(10 lb ball)
Chris	26:59	Gary	19:03	(no SDHP)
Jim	26:44	Roberto	20:23	(box jump, BE)
Pete	25:09	John	13:44	(2 rounds)
Jessica	21:04
Jason	24:24
Darcy	27:38
Josh	19:41
Junior	25:37
Abbe	26:54

Workout:

row 3500 meters

James   19:12

row 5 x 500 meters

Kerri	2:16.8
	2:14.4
	2:10.9
	2:13.2
	2:06.3

For more images please see the photo gallery.

WOD 4/29/07

Rest day.

"We fail far more often by timidity than by over-daring."
- David Grayson

WOD 4/28/07

CrossFit Total

Max back squat
Max shoulder press
Max deadlift

We will be doing the CrossFit Total for all of our athletes today. We will be open from 9:00 AM through 12:00 PM. It takes about an hour to get through the Total from start to finish. If you are not a Front Range CrossFit athlete, but you want to participate and get an official CrossFit Total, please email us and we will set you up with a start time. 

"The individual activity of one man with backbone will do more than a thousand men with a mere wishbone."
- William J.H. Boetcker

Name	BW	Squat	Press	Deadlift	Total
Josh	200	377	176	449	1002
Michael	190	290	164	395	849
Mike	150	320	142	349	811
Erik	195	300	164	345	809
Eric	180	260	142	369	771
Kent	170	270	140	355	765
Pete	210	245	120	325	690
Jeff	155	210	100	365	675
Mike B	240	270	95	295	660
Jorge	140	198	93	250	541
Jim	165	167	93	224	484
Kerri	165	198	93	253	544
Jessica	140	198	83	209	490
Jodi	120	167	63	224	454
Heather	150	167	63	214	444
Kim	125	142	63	224	429
Marlo	130	152	73	180	405
Andrea	130	88	43	109	240

Workout

Back Squat Nancy, 95 lbs

Time:
Roberto   14:49

WOD 4/27/07

Rest day.

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

WOD 4/26/07

3 rounds for time of:

20 box jumps, 24" box
200m farmers walk, 1/3 bodyweight dumbbells
2 X 25m sprints

"Not being able to govern events, I govern myself."
- Michel de Montaigne

Times:
Heather	13:51	Kent	11:41
Julia	12:13	Mike B	13:50
Marlo	12:36	Andrea	15:30
Chris	13:07	Leisa	12:25	(step-ups)
Dre	13:28	Maria	11:50	(step-ups)
Pete	14:44	Kerri	17:58	(back ext)
Jim	14:28	Roberto	12:03	(70 lb vest)
Tre	8:56

Workout

For time:

20 pullups
30 deadlifts, 95 lbs
40 knees-to-elbows
50 pushups
60 situps
70 kettlebell swings, 16kg
80 ball slams, 8 lb ball

Time:

Jessica   19:20

For more images please see the photo gallery.

WOD 4/25/07

21-15-9 reps for time of:

pullups
kettlebell swing, 24kg (16kg)
medicine ball clean+wallball, 20 lbs (10 lbs)
situps

"Let me tell you the secret that has lead me to my goal: my strength lies solely in my tenacity."
- Louis Pasteur

Times:
Eric	9:57	Holly	17:23	(2 bands)
Pete	11:54	Julia	13:36	(3 bands)
Scott	16:38	Denise	18:14	(3 bands)
Doug	18:50	Melody	17:58	(4 bands)
Erik	9:23	Andrea	15:11	(3 bands)
Jim	18:28	Kerri	14:06	(4 bands)
Jason	10:29	Maxx	14:01	(jumping)
Michael	16:48	Mike B	11:54	(21-15 reps)
Jessica	10:36	Darcy	13:40	(back ext)
Jorge	10:10
Tre	7:58
Kim	13:01	Kim	9:56	(second round)
Joe	12:19
SFM	8:37

Workout

5 minutes of:
get ups, 40 lb weight vest

Reps completed:
Rob      46 reps

For more images please see the photo gallery.

WOD 4/24/07

As many as you can do in 5 minutes of:

kettlebell get-ups, 24kg (16kg)

"Learn what you are, and be such."
- Pindar

# of reps:

Marlo	23	Scott	27
Erica	25	Eric	25
Kim	30	Jorge	23
Mike B	16	Mike	38
Chris	16	Dre	25
Pete	16	Josh	39
Kerri	22	Darcy	25
Julia	20	Jeff	15
Jodi	36

For more images please see the photo gallery.

WOD 4/23/07

Cindy
As many rounds as you can in 20 minutes of:

5 pullups
10 pushups
15 squats

"If you don't change, reality in the end forces that change upon you."
- Stuart Wilde

# of	rounds:
Jodi	21	Julia	14	(3 bands)
Eric	17	Dre	13	(3 bands)
Michael	13	Holly	11	(2 bands)
Maxx	20	Erin	16	(3 bands)
Erik	20	Andrea	10	(3 bands, knee)
Kim	18	Kerri	11	(3 bands, knee)
Doug	14	Denise	11	(3 bands)
Chris	11	Melody	11	(4 bands)
Jim	13	Rob	11	(back ext, box)
Josh	18	Darcy	12	3 bands, back)
Curtis	17
Scott	13
Jason	21
Jorge	22
Pete	12
Joe	14
Tre	23
SFM	20

For more images please see the photo gallery.

WOD 4/22/07

Rest Day.

"Success is never found. Failure is never fatal. Courage is the only thing."
- Sir Winston Chirchill