Front Range CrossFit

WOD 2/1/12

Nate

As many rounds in 20 minutes of:

2 muscle-ups
4 hand stand pushups
8 kettlebell swings, 32 kg (20 kg)

The HSPUs are against a wall today.  If you can't do HSPUs, you will press two kettlebells for the handstand pushups and will swing one of them for the swings. If you can't do muscle-ups, do 5 C2B pull-ups.

"Do not plant your dreams in the field of indecision, where nothing ever grows but the weeds of "what-if."
- Dodinsky

Rounds:
Caleb	16+1
Casper	10
Cho	10
Christo	9+4
Colleen	10+1
Dana	7
Dubos	8+1
Javier	16+2
Jimmy	5+3
Jumper	18+6
Lambo	10+4
Lance	12+6
Lee	16+8
Matty G	14+6
Mini	11+7
Pistono	16+6
Powell	10+1
Wiley	7
York	8+1
TJ	9	(bar muscle ups)
Lo	14+1	(bar muscle ups)
Roberto	10	(bar muscle ups)
Proper	12+6	(C2B Pullups)
Tiede	10+6	(C2B Pullups)
Rylander	8+5	(C2B Pullups)
Andy	8+8	(C2B Pullups)
Scott	11+6	(C2B Pullups)
Kadir	8+5	(C2B Pullups)
Stacy	11	(C2B Pullups)
Erica	10+6	(C2B Pullups)
Kumagai	11	(C2B Pullups)
Vaughan	8	(C2B Pullups)
Bri	9+5	(C2B Pullups)
Jordan	11+5	(C2B Pullups)
Kurt	14	(C2B/kettlebell press)
BA	11+12	(C2B/kettlebell press)
MnM	12	(C2B/kettlebell press)
Bruno	10+5	(C2B/kettlebell press)
Stanimal	10+4	(C2B/kettlebell press)
Paul	10+1	(C2B/kettlebell press)
Bryce	11+14	(C2B/kettlebell press)
Fran	12+16	(C2B/kettlebell press)
Jody	13+3	(Chin/kettlebell press)
Ben	12+5	(Chin/kettlebell press)
Carl	13	(Chin/kettlebell press)
Julian	11	(Chin/kettlebell press)
Jane	11	(Chin/kettlebell press)
Big Jon	16+5	(Chin/kettlebell press)
Dre	11+1	(Chin/kettlebell press)
Ogle	11+4	(Chin/kettlebell press)
Berj	12+5	(Chin/kettlebell press)
Brown	11	(Chin/kettlebell press)
Nick F	7	(Chin/kettlebell press)
Brendan	11+1	(Chin/kettlebell press)
Guibsi	18+13	(modified)
Nikki	19+3	(modified)
Neely	12+9	(modified)
Kat+1	10+6	(modified)
KK	15+3	(modified)
Pete	NFT	(modified)
Fahey	11+13	(modified)
Scuba	NFT	(modified)
Alyson	NFT	(modified)
Amaria	6	(modified)
Aaron	9+1	(modified)
Rudden	12+9	(modified)
Martha	12	(modified)
Parks	16	(modified)
Paula	9	(modified)
Kerrie	14+3	(modified)
Drew	14+3	(modified)
Tuesday
Jumper	6:06
Lee	4:51
Joy	19:07
O-Lift Workout		Strength Workout
Wiley		Neely
Jodi		Proper
Crepps		Julian
Colleen		Paul
Scuba		Powell
Kadir		Bruno
Lo		Mini
Bryce
Utah		Basic Barbell
Roberto		Parks
Jumper		Kumagai
Lambo		Bri
Christo		Jody
Caleb		Rylander
		Stan
Rowing Workout		Martha
Dre		Paula
Jody
Bryce
Cho
Andy
Utah
Big Jon
Erica

WOD 1/31/12

5 rounds for time of:

10 push jerks, 135 lbs (95 lbs)
10 pullups, chin over
10 box jumps, 24" box (20" box)

No one goes up.  Go fast.

"The toughest thing about success is that you've got to keep on being a success.  Talent is only a starting point in anything.  You've got to keep working that talent." 
- Irving Berlin

Times:
Alex	8:08
Alyson	10:42
Andy	9:44
Berj	11:26
Bryce	9:16
Cannon	11:12
Casper	10:19
Chad	15:17
Christo	6:21
Christy	13:04
Colleen	5:56
Corey	11:14
Cori	7:06
Dan	13:25
Dana	12:44
Dubos	13:30
Erica	10:22
Fran	12:10
Frank	8:22
Frank 2nd time	7:39
Gary	14:33
Huffine	12:04
Jimmie	16:17
Joanna	11:37
Jordan	11:40
Julian	14:43
Jumbo Sexy	9:06
Kurt	11:24
Lance	12:56
Larry	16:10
Louisa	9:09
Matty G	9:15
Nick	12:01
Papa John	7:16
Petty	8:28
Proper	9:46
Roberto	11:43
Rylander	13:09
Scott	10:11
Socks	6:38
Tanya	11:25
Tiede	16:35
Timur	11:30
TJ	11:37
Utah	9:34
Vaughan	15:30
Wiley	12:40
Steph	13:28	(75 lbs)
Jenn	10:45	(75 lbs)
Lacy	11:09	(75 lbs)
Erin	15:56	(75 lbs)
Cheryl	14:29	(75 lbs)
Stacy	11:14	(75 lbs)
Disney	11:44	(75 lbs)
Leddy	15:54	(115 lbs)
Ben	12:42	(115 lbs)
Parker	13:56	(115 lbs)
BA	17:00	(115 lbs)
Paul	15:34	(115 lbs)
Max	11:03	(115 lbs)
Kadir	12:17	(115 lbs)
Audrey	14:00	(65 lbs)
Kumagai	11:22	(65 lbs)
York	11:10	(65 lbs)
V	13:29	(65 lbs)
Ogle	12:28	(65 lbs)
Gully	16:08	(65 lbs)
Welsh	16:43	(95 lbs)
Aaron	12:43	(95 lbs)
Chelsea	13:50	(55 lbs)
Dre	14:28	(55 lbs)
Martha	14:04	(55 lbs)
Ron	16:29	(75 lbs)
Guibsi	13:01	(modifed)
Jacque	10:50	(modifed)
SFM	11:54	(modifed)
Joey	NFT	(modifed)
Amaria	7:44	(modifed)
Drew	14:59	(modifed)
Becca	9:27	(modifed)
CoCo	9:38	(modifed)
Dan	NFT	(modifed)
Kris	10:39	(modifed)
LuLU	11:07	(modifed)
Weber	11:38	(modifed)
Morriah	11:27	(modifed)
Ken	15:54	(modifed)
Prep Workout
The Behr
Lee
Shannan
Colleen
Dozer
Socks
Jumper
Caleb		Strength Workout
		Joanna
O-Lift Workout		TJ
Jenn		Jodi
Parker		Cheryl
Lance		Tanya
Becky		Vaughan
Amaria
Cori		Gymnastics
Caleb		Dubos
Bryce		York
Kadir		Jumper
Andy		Papa John
Shannan		Socks
Erin		Utah
Colleen		Disney
Jumper		Bryce
Fran		Caleb

WOD 1/30/12

Partner workout

3 rounds of:

500 meter row
clean and jerk, 135 lbs (95 lbs)

Partner #1 rows 500 meter while partner #2 gets as many C&Js as possible.  Then you switch.  Each person does each exercise three times.

Large people need to row under 1:50.  Medium people need to row under 2:00.  Small people need to row under 2:15.  The purpose of the workout is to see how many C&Js you can do in a fatigued state.  So row hard.

"Life is the sum of all your choices."
- Albert Camus

Reps:
Nikki/Guibsi	75
Leddy/Ben	57
Kurt	42
Cheryl/Jenn	84
Joanna/Gully	67
Lance/Parker	54
Proper/Jimmie	70
Lee/Caleb	132
Kat/KK	81
Tiede/Julian	75
Wolfe/Wenke	62
Rylander/MnM	78
Storm	15
Papa John/jamie	101
Nick/Cannon	81
Kerrie/Morriah	73
Joy/Jumbo Sexy	101
Louisa/Alex	96
Jody/Powell	96
York/LuLU	66
Tauer/Paula	90
Stan/Gary	74
Bartik/Roberto	70
Kris/Erin	85
Neely/Pete	90
Max/Kadir	68
Bruno/Bryce	89
Dozer/Socks	158
The Behr/Christo	112
Becca	59
Alyson/Stacy	72
Berj/Andy	101
Kahn/Vaughan/Patrick	83
Flagella/BA	52
Silverman	62
Fran/Disney	69
Bri/V	70
Parks/Rudden	91
Tanya/Erica/Cari	87
Dana/Casper	96
Dubos/Frank	81
Ben/Timur	72
Chad/Vardo	71
Big Jon/Utah	87
Brendan/Coery	76

The Winter WODfest at CrossFit Eminence 
Written by:
Erin "Lambo" Lamb-Smith

It was Andy's first competition and he didn't tell anyone prior to the event that he was competing, so it was a surprise to see him warming up on Saturday morning.  He performed very well all day. In his first and third workout he placed 2nd.  On the second and fourth workouts he placed 12th.  He remained calm, cool and collected the whole time. (For all of us that know Andy, that is not a surprise.)  He had to do A LOT of extra ring dips on the second workout, which cost him some places.  Andy placed 6th overall in the Men's Scaled Division.

Caleb was solid all day. He placed 2,9,4,5 in his workouts. Of course his body weight stuff always looks effortless; the box jumps were easy in the first workout, and the snatch weight didn't slow him down at all.  Despite his elbow, Caleb ended up on the podium with a third place finish in the Men's RX'd Division.

KO was, of course, Madam Consistent.  She placed 6,3,3,4.  She didn't have to win any of the workouts to finish on the podium.  She was only 5 points behind the leader.  Box jumps in the first workout set her back a little.  She made up for it though.  She was a tank at the sled, she never slowed down or stopped.  For as skinny as she is, the wall walks didn't seem to slow her down either.  And believe it or not..... her double unders looked great.  At least from what I could tell while I (Lambo) was dying on the wall walks.  KO finished on the podium in second place in the Women's RX'd Division.

I (Lambo) was all over the place, 10,4,14,1. My saving grace was the L-sit at 53 seconds. The first workout was a low-back burner. The wall walks on the third workout creamed me, all the other stuff I went unbroken.  In the second workout, I did make up some ground on the dips, in fact KO and Juli went out the door just in front of me, but they were much faster at the sled. (Lambo finished in 5th place overall in the Women's RX'd Division.)

P.S  When I went up to get Calebs stuff from the podium, Shannan yelled out "YAY BOOBIES!!!!!", really loud.  The room went uncomfortably silent......

WOD 1/29/12

Rest day.

"Remember upon the conduct of each depends the fate of all."
- Alexander the Great

 

A photo of the podium for the 63 kg weight class at the 2012 Junior National Championships.

Gold Medal - Colleen Maher

That's right.  Our own Colleen Maher became the first CrossFitter ever to win a National Title in the sport of Olympic Weightlifting.  She had a great meet, equaling her gym PR on the snatch and lifting a new PR in the C&J.  

On the snatch she opened at 63 kg, made it and then made 66 kg on her second attempt.  She missed her third attempt at 68 kg.  Her best snatch of 66 kg (145 lbs) earned her first place in the snatch.  And bested the other 63 kg lifters by 3 kilos.  So she had a bit of a cushion going into the clean and jerk.

She was one of the last lifters to open on the C&J with 78 kg.  She had a great clean, but almost missed the jerk when the bar slid off her shoulders in the dip. But she landed with her shoulders locked out and the judges showed three white lights.  

Her second attempt at 80 kgs (176 lbs) was an awesome lift.  At that point, I knew she had most likely won the competition, but I didn't say anything. Colleen had one more attempt at 82 kgs.  She made the clean, but missed the jerk out front.  

She totaled 146 kg and earned the title of 2012 Junior National Champion in the 63 kg weight class. Her total was a 11 kg personal record.  

Congratulations Colleen.  We couldn't be more proud. 

WOD 1/28/12

7 rounds for time of:

7 front squats, 165 lbs (110 lbs)
7 C2B pullups

"The way a team plays as a whole determines its success.  You may have the greatest bunch of individual stars in the world, but if they don't play together, the club won't be worth a dime."
- Babe Ruth

Times:
Alex	9:07
Amaria	8:52
Cannon	11:14
Chance	NFT
Dubos	12:20
Fran	11:21
Javier	7:54
Lee	5:16
Louisa	8:04
Matty G	8:43
Max	14:24
Papa John	6:32
Scott	9:55
Scuba	6:57
Shannan	8:07
Jimmie	11:27	(135 lbs)
Big Jon	NFT	(135 lbs)
Tiede	14:10	(135 lbs)
Erica	9:45	(955 lbs)
Pete	11:12	(115 lbs)
Leddy	10:55	(115 lbs)
Wolfe	11:21	(115 lbs)
Kumagai	10:17	(75 lbs)
Parks	6:46	(75 lbs)
Brendan	11:30	(95 lbs)
Brown	12:30	(95 lbs)
Aaron	9:49	(95 lbs)
Tauer	10:07	(65 lbs)
Mini	5:57	(65 lbs)
Kat+1	8:00	(55 lbs)
Ogle	9:05	(55 lbs)
TJ	3:22	(modified)
Stacy	11:28	(modified)
Marc	14:08	(modified)
Kadir	13:35	(modified)
Bri	13:01	(modified)
Silverman	12:57	(modified)
Lance	10:10	(modified)
Jumper	14:16	(modified)
Friday
Parker	9:02
Wednesday
Cari	10:32

 

 

WOD 1/27/12

21-15-9 reps for time of:

power cleans, 135 lbs (95 lbs)
box jumps, 24" box (20" box)
pushups

"The nice thing about teamwork is that you always have others on your side."
- Margaret Carty

Times:
Alex	6:38
Anthony	7:35
Ben	9:18
Berj	7:54
Bruno	8:45
Bryce	6:10
Cannon	7:22
Cari	10:29
Christy	8:41
Dana	8:18
Erica	7:12
Fran	9:17
Gary	8:49
Huffine	9:22
Javier	6:24
Jody	6:33
Jordan	8:35
Kadir	9:38
Lee	3:59
Lo	6:20
Max	8:42
Melissa	6:09
Nick	7:55
Papa John	4:56
Paul	11:11
Powell	8:32
Proper	6:08
Socks	4:55
Utah	7:55
Leddy	10:19	(115 lbs)
Corey	10:34	(115 lbs)
Cheryl	9:31	(85 lbs)
Jenn	9:16	(85 lbs)
Steph	8:20	(85 lbs)
Kumagai	10:00	(85 lbs)
Kat+1	9:07	(75 lbs)
Guibsi	13:78	(65 lbs)
Ann	9:38	(65 lbs)
Lindsey	8:15	(65 lbs)
Alec	9:28	(65 lbs)
TJ	4:24	(modified)
Neely	12:04	(modified)
Jacque	8:51	(modified)
Roberto	NFT	(modified)

WOD 1/26/12

Dre's Birthday Workout

5 rounds for time of:

10 deadlifts, 185 lbs (125 lbs)
15 ball slams, 30 lbs (20 lbs)
20 squats

If you can deadlift more than 400 lbs (265 lbs) please use 225 lbs (155 lbs).

"No one can whistle a symphony.  It takes a whole orchestra to play it."
- H.E. Luccock

Times:
Aaron	12:37
Amaria	8:45
Ann	10:59
Bartik	11:25
Ben	12:30
Bri	13:05
Bruno	9:52
Bryce	8:42
Cannon	11:54
Cari	11:24
Carson	12:02
Casper	10:54
Cheryl	9:33
Christo	8:43
Dana	9:38
Disney	12:46
Dozer	6:35
Dubos	12:45
Erica	8:45
Fran	11:45
Gary	10:44
Javier	6:58
Jenn	11:41
Joanna	11:50
Jordan	8:10
Julian	9:29
Jumbo Sexy	7:28
Jumper	6:59
kadir	12:50
Kahn	10:49
KK	14:00
Kumagai	8:40
Kurt	8:!2
Lambo	8:41
lance	11:36
Larry	12:16
Lee	8:53
Lo	7:37
Louisa	8:17
Matty G	9:40
Max	9:59
Parker	11:11
Parks	12:22
paul	15:00
Paula	11:42
Powell	8:56
Proper	9:58
Rudden	11:30
Rylander	9:09
Scott	9:00
Shannan	7:38
Silverman	14:12
Socks	7:14
Stacy	12:27
The Behr	8:15
Tiede	11:38
Vardo	10:12
BA	10:54	(155 lbs)
Welsh	11:56	(155 lbs)
Wolfe	11:56	(155 lbs)
Chelsea	14:34	(105 lbs)
Kris	11:16	(105 lbs)
Ogle	11:42	(105 lbs)
LuLu	14:56	(105 lbs)
Jacque	9:53	(modified)
Gully	12:23	(modified)
TJ	6:10	(modified)
Kat+1	10:08	(modified)
Fahey	11:45	(modified)
Pete	11:00	(modified)
Mini	11:56	(modified)
Todd	112:16	(modified)
Brendon	12:58	(modified)
Molly	10:08	(modified)
Kerrie	16:00	(modified)
Drew	17:54	(modified)
Double
Jumper	15:40
Lo	17:50
Pete	9:51
O-Lift Workout		Strength Workout
Jenn		Proper
Cheryl		Powell
Lee		Vardo
Jodi
Dana		Gymnastics
Shannan		Christo
Lo		Caleb
Jumper		KO
Bryce		Dozer
Lambo		Shannan
Erica		Jumper
Socks		Lambo
Fran
Disney

WOD 1/25/12

7 rounds for time of:

7 power snatches, see chart
7 toes-to-bar

Max Snatch	Workout Weight
>185 lbs (>125 lbs)	135 lbs (95 lbs)
135 lbs - 174 lbs (95 lbs - 124 lbs)	115 lbs (75 lbs)
115 lbs - 134 lbs (75 lbs - 94 lbs)	95 lbs (65 lbs)
95 lbs - 114 lbs (65 lbs - 74 lbs)	75 lbs (55 lbs)
<94 lbs (<64 lbs)	65 lbs (40 lbs)

"I am always doing that which I cannot do, in order that I may learn how to do it."
- Pablo Picasso

Times:
Alex	9:40
Amaria	9:43
Ben	12:08
Bri	11:42
Bruno	11:49
Bryce	10:59
Casper	8:5
Chad	11:43
Chance	8:48
Cho	9:33
Christo	9:06
Cori	10:01
Dana	10:@1
Dre	14:24
Dubos	11:37
Erica	10:32
Fahey	10:52
Fran	11:40
Gully	10:11
Huffine	8:35
Jane	10:02
Jody	8:34
JT	7:55
Julian	11:20
Jumbo Sexy	10:29
Jumper	10:37
Kinzer	11:15
KO	11:29
Kurt	13:47
Kyle	10:14
Lambo	8:20
Ludden	10:59
LuLu	11:46
Matty G	7:23
MnM	10:14
Morriah	13:35
Nick	8:21
Rudden	11:47
Rylander	10:01
Scott	9:20
Scuba	9:52
Stacy	10:39
Stanimal	12:35
Tanya	10:37
Tiede	11:45
V	10:52
Vardo	11:24
Welsh	12:33
Wiley	10:55
Nikki	9:06	(modified)
Guibsi	10:18	(modified)
Storm	11:49	(modified)
Javier	9:20	(modified)
KK	10:57	(modified)
Kris	10:21	(modified)
Gayle	11:15	(modified)
Colleen	NFT	(modified)
Neely	11:00	(modified)
Roberto	NFT	(modified)
Kerrie	11:20	(modified)
Parks	11:36	(modified)
Ken	13:37	(modified)
Drew	15:13	(modified)
Double
Caleb	8:20
Lee's Workout
Jumper	15:25
O-Lift Workout		Strength Workout
Amaria		JT
Rylander		Neely
Andy
Lambo		Basic Barbell
Nick		V
Colleen		Scott
Jumper		Stan
Christo
Jumbo Sexy		Rowing Workout
Dana		Erin
Scuba		Utah
Roberto		Cho
Fran		Papa John
Bryce		Andy
KO		Bryce
Caleb
Erica

WOD 1/24/12

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

front squat, see chart
hand stand pushups

Max front squat	Workout weight
>300 lbs (>205 lbs)	205 lbs (135 lbs)
250 lbs - 299 lbs (165 lbs - 204 lbs)	185 lbs (125 lbs)
225 lbs - 249 lbs (145 lbs - 164 lbs)	165 lbs (115 lbs)
195 lbs - 224 lbs (125 lbs - 144 lbs)	135 lbs (95 lbs)
165 lbs - 194 lbs (105 lbs - 124 lbs)	115 lbs (75 lbs)
135 lbs - 164 lbs (85 lbs - 104 lbs)	95 lbs (65 lbs)
<134 lbs (<84 lbs)	75 lbs (55 lbs)
<99 lbs (<69 lbs)	65 lbs (40 lbs)

If you can't do HSPUs, you will do kettlebell/dumbbell presses instead.  You should use the heaviest set of KB/DB that will enable you to do each set with zero or one break.  For most of you that is a pair of 24 kg bells (16 kg for the ladies.)  Remember they are presses, not push presses.

Everyone that can do free-standing HSPUs, does them.  We let a bunch of you studs slide last Monday and use the wall.  Practice your free-standing ones.  It is only a matter of time before they appear in competition. 

"Have courage for the great sorrows of life and patience for the small ones; and when you have laboriously accomplished your daily task, go to sleep in peace."
- Victor Hugo

Times:
Caleb	14:28	[free-standing HSPUs]
Casper	24:14	[free-standing HSPUs]
Cori	14:48	[free-standing HSPUs]
Dozer	13:40	[free-standing HSPUs]
Frank	18:20	[free-standing HSPUs]
Huffine	14:01	[free-standing HSPUs]
Jumper	17:12	[free-standing HSPUs]
KO	16:02	[free-standing HSPUs]
Lee	14:00	[free-standing HSPUs]
Lo	15:48	[free-standing HSPUs]
Ludden	15:08	[free-standing HSPUs]
Papa John	18:49	[free-standing HSPUs]
Pete	14:10	[free-standing HSPUs]
Proper	14:13	[free-standing HSPUs]
Shannan	15:53	[free-standing HSPUs]
Socks	23:11	[free-standing HSPUs]
Utah	20:28	[free-standing HSPUs]
York	16:33	[free-standing HSPUs]
Alyson	21:29
Chance	20:24
Dana	31:53
Dubos	22:34
Erica	13:27
Jody	18:37
Jordan	15:50
Kumagai	19:27
Kyle	13:02
Max	12:57
Mini	20:22
Paula	13:00
Powell	15:20
Savage	20:48
Scott	15:37
Silverman	28:35
Tanya	16:18
Vaughan	18:54
Jumbo Sexy	13:30	(2 x 24 kg)
Berj	14:26	(2 x 24 kg)
Alex	15:58	(2 x 20 kg)
Bryce	18:50	(2 x 20 kg)
Cannon	17:59	(2 x 20 kg)
Herbst	19:22	(2 x 20 kg)
Kahn	12:43	(2 x 20 kg)
SFM	13:50	(2 x 20 kg)
Wiley	20:00	(2 x 20 kg)
Aaron	14:27	(2 x 16 kg)
Ben	13:10	(2 x 16 kg)
Chad	11:30	(2 x 16 kg)
Julian	13:28	(2 x 16 kg)
Larry	13:06	(2 x 16 kg)
Tiede	14:14	(2 x 16 kg)
Wenke	15:44	(2 x 16 kg)
Brown	NFT	(2 x 12 kg)
Cari	10:27	(2 x 12 kg)
Christy	14:10	(2 x 12 kg)
Joanna	19:45	(2 x 12 kg)
Kerri	14:26	(2 x 12 kg)
Kinzer	11:48	(2 x 12 kg)
Lance	17:16	(2 x 12 kg)
Leddy	18:43	(2 x 12 kg)
Louisa	13:21	(2 x 12 kg)
MnM	12:47	(2 x 12 kg)
Mossad	15:56	(2 x 12 kg)
Parker	19:47	(2 x 12 kg)
Rudden	13:26	(2 x 12 kg)
Webber	10:59	(2 x 12 kg)
Cheryl	9:59	(2 x 8 kg)
Dre	10:23	(2 x 8 kg)
Guibsi	12:11	(2 x 8 kg)
Jenn	14:28	(2 x 8 kg)
JW	12:43	(2 x 8 kg)
Kris	9:41	(2 x 8 kg)
Maldin	13:14	(2 x 8 kg)
Mopper	10:59	(2 x 8 kg)
Ogle	10:16	(2 x 8 kg)
Tammy	10:06	(2 x 8 kg)
Wolfe	11:40	(2 x 8 kg)
Andy	8:11	(modified)
CoCo	9:22	(modified)
Colleen	3:42	(modified)
Jacque	6:55	(modified)
Jodi	5:40	(modified)
Kat+1	11:12	(modified)
Stacy	15:00	(modified)
TJ	6:45	(modified)
Todd W	11:52	(modified)
Monday
Fran	28:52
Double
Caleb	8:55
O-Lift Workout		Strength Workout
Jenn		Silverman
Cheryl		Vaughan
Kerri		Tanya
Dana		TJ
Todd W		Proper
Colleen
Socks		Gymnastics
Andy		Erica
Shannan		Casper
Lo		Dana
Caleb		Utah
KO		Papa John
Jumper
Cori

WOD 1/23/12

Bryce's Birthday Workout

23 rounds for time of:

3 deadhang pullups
6 lunges, each leg
9 situps

"Don't aim for success if you want it; just do what you love and believe in, and it will come naturally."
- David Frost

Times:
Alex	17:54
Alyson	18:29
Amaria	14:32
Ann	22:59
Audrey	21:42
Barj	17:52
Bartik	20:19
Ben	25:15
Ben	20:55
Bruno	18:58
Bryce	16:44
Caleb	12:29
Chad	24:52
Chance	16:49
Cho	17:30
Christo	16:16
Corey	18:49
Cori	15:09
Dana	17:27
Dozer	12:31
Erin	24:33
Frank	18:48
Gary	22:30
Gully	21:59
Horst	21:30
Jamie	17:26
Javier	13:17
Jeff	18:08
Jenn	21:54
Jimmie	15:20
Jodi	18:31
Julian	16:08
Jumbo Sexy	19:55
Kadir	17:20
Kahn	23:29
Kumagai	18:39
Kurt	20:47
Kyle	NFT
Lambo	18:57
Lance	17:14
Larry	22:06
Lee	13:34
Lo	20:40
Ludden	13:23
LuLu	24:01
Max	20:42
Mossad	22:40
Nick	20:50
Papa John	12:49
Parks	19:48
Powell	18:24
Proper	14:52
Scott	17:22
Scuba	17:44
Silverman	20:19
Socks	13:57
Stan	22:12
Tanya	18:14
Tiede	21:10
Tiffany	20:20
Utah	15:45
V	20:39
Vardo	18:19
Vaughan	20:01
Wiley	16:26
Wolfe	22:48
York	19:14
Joanna	20:34	(assist bands)
Cheryl	20:44	(assist bands)
Louisa	18:08	(assist bands)
Paula	20:36	(assist bands)
Gayle	28:00	(assist bands)
Tammy	24:55	(assist bands)
Nikki	21:20	(assist bands)
Drew	25:00	(assist bands)
Evans	26:09	(modified)
Storm	15:00	(modified)
KK	16:30	(modified)
Kat+1	17:00	(modified)
SFM	21:06	(modified)
Pete	19:13	(modified)
Tao	NFT	(modified)
Fahey	19:56	(modified)
Rylander	11:10	(modified)
Neely	25:00	(modified)
JW	25:00	(modified)
Roberto	12:50	(modified)
Stacy	9:20	(modified)
Kris	26:00	(modified)
Kerrie	25:00	(modified)
Double
Caleb	7:38
O-Lift Workout		Strength Workout
Becky		Louisa
Lambo		Joanna
Dana		Jeff
Ludden		jenn
Colleen		Cheryl
Andy		Proper
Scuba		Jimmie
Lo		Papa John
Erin		Gary
Lee		Nick
Jodi		Roberto
		Silverman
Basic Barbell		Neely
Paula		Bryce
Wolfe		Cho
V		Chance
Kumagai		Kadir
Scott		Caleb
Wiley		Dozer
Audrey		Jeremy
Corey		Vaughan
Powell		Dubos
Nikki		Tanya

Mile High Sprints

This year’s Mile High Sprints were less than half the size of last year’s event, with most local rowers signing up at the Denver Indoor Rowing Championships later in February instead.  The result was that only really good local rowers bothered to show up for the Mile High Sprints.   This meant your FRCF teammates competed against past CRASH-B World qualifiers, a former NHL player, an ex-US National Team member, and other well trained sport specific athletes.

Needless to say the races were fast and the margins were tight.  Bryce & Andy rowed amazing races and went 1^st & 3^rd in the open 20-29 men.  Dubos took 7^th in a very fast men’s open 30-39.  Larry Brown & Betsy Tauer were 2^nd & 3^rd in their respective masters divisions, and both rowed with great race savvy.  Erica won her woman’s open women’s division.  Her heat also contained women from the lightweight women’s division as well.  In perhaps one of the best races of the day Erica sprinted back to within 0.3 seconds of a full time rowing coach and 8 time member of the US women’s lightweight national rowing team. 

These results were impressive for a rowing team, even more so for a collection of mixed-training athletes who have almost no water time!

Make sure to come out and cheer on your teammates at the Denver Indoor Rowing Championships Feb. 4!