Front Range CrossFit

WOD 5/22/07

5 rounds for time of:

15 HPCL + push jerk, 35 lb dbs (20 lb db)
15 ball slams, 12 lb ball (8 lb ball)

"Those who aim at great deeds must also suffer greatly."
- Plutarch

Times:
Jodi	9:05
Kim	8:37
Erin	10:02
Curtis	11:25
Doug	17:47
Holly	18:01
John	21:45
Erik	11:26
Conor	15:08
Pete	17:27
Dre	14:41
Kerri	12:52
Mike	10:56
SFM	9:47
Jim	15:52	(20 lbs)
Julia	15:31	(15 lbs)
Andrea	15:13	(15 lbs)

Workout:
5 rounds of:
run 400 meters
50 squats

Time:
Roberto 20:13

Workout:
2 rounds of:
15 medicine ball cleans, 20 lbs (10 lbs)
15 pushups

Times:
Heather  4:50
Andrew  4:13
Sioban  4:50
Nate  6:52 (3 rounds)

For more images please see the photo gallery.

WOD 5/21/07

Doug's birthday workout.

Navy PFT

max pushups in 2:00 minutes
max situps in 2:00 minutes
1.5 mile run for time

"It is no use saying "we are doing our best." You have got to succeed in doing what is necessary."
- Sir Winston Churchill

	PU	SU	Run	Score
Jodi	62	90	10:47	295
Julia	30	87	13:04	265
Jason	65	75	10:51	215
Jim	49	70	12:44	270
Melody	43	43	16:06	190
Denise	26	62	17:09	180
Josh	75	81	11:37	240
Eric	54	105	11:11	240
John	36	51	13:58	175
Holly	22	73	12:05	220
Doug	60	34	10:44	185
Kent	65	88	9:50	290
Chris	56	54	11:04	210
Marlo	43	91	12:01	285
Dan	38	57	13:44	220
Kim	54	82	11:42	280
Erin	56	88	11:12	290
SFM	71	67	10:12	255
Andrea	32 Kn	43	13:33	140
Hannah	27 Kn	33	15:50	145
Mike B	36 row	65	12:28	210

Kent got a bodyweight overhead squat tonight.  Mike had to one-up him, and did 5 reps of bodyweight OHS.  Great job guys!

For more images please see the photo gallery.

WOD 5/20/07

Rest Day.

"A champion is afraid of losing. Everyone else is afraid of winning."
- Billie Jean King

WOD 5/19/07

Team workout
15-12-9 reps of:
wall-ball shots, 20 lb ball (10 lb ball)
box jump, 24" box (18" box)
push press, 65 lbs (45 lbs)
burpees
run, 200 meters

This is done as a team, with a team member at each station. The team cannot rotate until each athlete is done with the number of reps at their station.

"Half the things that people do not succeed in are through fear of making the attempt."
- James Northcote

Times:

Team 1:	21:31
Kerri
Jim
Mike B.
Ryan
Team 2:	18:34
Marlo
Chris
Brian
Jessica
Team 3:	21:31
Skip
Erik
Andrea
Peter

Congrats to Marlo for getting her first pullups today. Peter also had a PR today of 8 pullups. Nice work!

For additional images please see the photo gallery.

WOD 5/18/07

Rest day.

"The important thing is this:  to be able at any moment to sacrifice what we are for what we could become."
- Charles Du Bos

WOD 5/17/07

For time:

15-12-9-9-12-15 reps of:
pullups
pushups

100 situps

You do the pullups and the pushups in the rep order, then do 100 situps.  Your time stops when you are done with the last situp.

"It is the nature of man to rise to greatness if greatness is expected of him."
- John Steinbeck

Times:
Jodi	12:15
Erik	11:56
Kent	11:59
Josh	10:48
Curtis	11:03
Eric	8:22
Jorge	8:37
Kim	12:53
Chris	18:48
Conor	13:16
Scott	15:59
Mike	9:46
SFM	12:35
Nate	13:23	(AG pullups)
Mike B	15:48	(AG pullups)
Pete	14:10	(AG pullups)
Darcy	16:10	(AG pullups)
Jessica	12:56	(AG pullups)
Kerri	14:47	(4 bands)
Holly	23:10	(2 bands)
Denise	19:17	(4 bands)
Melody	19:30	(4 bands)
Julia	18:38	(2 bands)
Marlo	12:15	(2 bands)
Andrea	18:21	(3 bands)
Hannah	21:08	(5 b, knee)

For more images please see the photo gallery.

WOD 5/16/07

For time:

3 x 400 meter run

Wait 10 minutes.

Tabata push press, 65 lbs (45 lbs)

"We must not ignore the small daily differences we can make which, over time, add up to big differences that we often cannot foresee."
- Marian Write Edelman

				Tabata
Times:				Score:
Jodi	1:17	1:19	1:19	8 reps
Mike	1:00	1:07	1:26	8 reps
Erik	1:02	1:07	1:11	12 reps
Chris	1:17	1:18	1:17	5 reps
Marlo	1:37	1:37	1:33	5 reps
Heather	1:27	1:28	1:32	7 reps
John	1:27	1:34	1:42
Curtis	1:07	1:12	1:16	9 reps
Conor	1:08	1:10	1:23	5 reps
Mike B	1:28	1:32	1:36	8 reps
Dre	1:32	1:30	1:36	5 reps
Holly	1:43	1:40	1:35	5 reps
Doug	1:11	1:20	1:35	8 reps
Denise	2:15	2:12	2:09	7 reps
Melody	1:43	2:09	2:07	8 reps
Tre	:57	:58	1:03	7 reps
Josh	:55	1:07	1:10	14 reps
Jorge	1:13	1:13	1:12	3 reps
Darcy	1:53	2:03	1:59	6 reps
Pete	1:21	1:15	1:15	7 reps
Jim	2:07	2:10	2:10	6 reps	(row)
Scott	1:47	1:47	1:47	10 reps	(row)
Kim	2:22	2:12	2:14	9 reps	(row)
Jessica	2:10	2:00	2:11	7 reps	(row)

I saw some amazing effort put out tonight.  Great job everyone.

For more images please see the photo gallery.

WOD 5/15/07

Deck of Cards

We are using the full deck tonight, but only three person teams.  Last time we used four person teams.  More work for everyone!!

"Pain is inevitable.  Suffering is optional."
- Anon

Times:
Team 1	Marlo	20:15
	Conor
	Curtis
Team 2	Chris	28:15
	Holly
	Kathy
Team 3	John	19:42
	Jim
	Tre
Team 4	Heather	19:10
	Doug
	Skip
Team 5	Jodi	19:13
	Conor
	Pete
Team 6	Eric	17:37
	Scott
	Kim
Team 7	Dre	22:31
	Kerri
	Hannah
Team 8	Mike	17:05
	Josh
	Eric

Workout:

5 rounds for time of:

12 strict pullups
20 wall-ball shots, 20 lb ball (10 lb ball)

Times:
Josh   9:23
Mike   9:34

For more images please see the photo gallery.

WOD 5/14/07

5 rounds for time of:

12 strict pullups
20 wall-ball shots, 20 lb ball (10 lb ball)

"The superior man makes the difficulty to be overcome his first interest; success comes only later."
- Confucius

Times:
Erik	15:03	Jodi	10:47	(kipping)
Curtis	15:45	Heather	18:09	(AG pullups)
Eric	13:58	Pete	15:13	(AG pullups)
Tre	9:10	Mike B	12:47	(AG pullups)
Scott	13:10	Jessica	15:54	(AG pullups)
Jorge	12:07	Jim	16:17	(AG pullups)
Chris	17:34	Julia	17:03	(2 bands)
Doug	17:16	Marlo	12:37	(2 bands)
SFM	14:40	Holly	21:07	(2 bands)
		John	18:02	(4 bands)
		Steph	14:17	(3 bands)
		Maxx	9:40	(jumping)

AG = Anything Goes

Workout:

10 wall ball shots, 10 lb ball
10 ball slams, 8 lb ball
10 box jumps, 18" box

Times:
Hannah 3:18
Kerri     2:40

For more images please see the photo gallery.

WOD 5/13/07

Rest day.

We will be closed this weekend for the CrossFit Certification in Golden.  See you on Monday.

"We think in generalities, but we live in detail."
- Alfred North Whitehead