Front Range CrossFit:

WOD 2/27/12

5 rounds for time of:

10 toes-to-bar
10 overhead squats, see chart
10 box jumps, 24" box (20" box)

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)

"Our whole life is an attempt to discover when our spontaneity is whimsical, sentimental irresponsibility and when it is a valid expression of our deepest desires and values."
- Helen Merrell Lynd

Times:
AJ	12:05
Alex	9:30
Alyson	9:19
Amanda	13:57
Amaria	8:00
Andy	13:56
BA	12:30
Ban H	10:34
Bartik	12:10
Becky	6:03
Ben M	12:55
Bri	12:00
Bruno	11:30
Bryce	8:57
Caleb	8:37
Cannon	15:18
Cari	14:59
Carl	11:15
Casper	9:23
Chad	15:10
Chance	9:50
Chelsea`	12:48
Cho	11:20
Christo	8:00
CoCo	12:40
Colleen	6:56
Cruz	14:25
Dana	11:00
Dozer	7:42
Dre	14:38
Dubos	18:03
Erica	7:56
Fahey	12:00
Gary	13:06
Huffine	9:02
Jane	10:53
Jenn	11:10
Jennifer	13:56
Jim C	9:51
Jody	9:19
Jordan	9:39
Joy	11:55
Julian	11:29
KO	9:14
Kris	13:50
Kumagai	9:26
Kurt	10:1
Lacy	12:43
Lance	9:59
Leddy	12:39
Lee	6:12
Lo	9:45
Louisa	8:47
Ludden	6:21
LuLu	11:40
Matty G	9:08
Max	12:31
MnM	9:15
Mopper	13:00
Parker	11:52
Parks	10:49
Pat	10:50
Patrick	12:12
Paul	11:21
paula	13:24
Petty	12:36
Proper	9:41
Roberto	15:02
Rudden	13:13
Rylander	9:38
Scott	10:42
Scuba	9:27
Shawn	13:37
Stacy	10:42
Stanimal	12:39
Tanya	13:52
Utah	14:12
V	11:59
Vardo	10:29
Vaughan	14:20
Wiley	11:38
Wolfe	9:42
Morriah	12:26	(modified)
Nikki	11:16	(modified)
Jodi	8:55	(modified)
SFM	8:20	(modified)
Cori	7:17	(modified)
Javier	10:21	(modified)
KK	11:05	(modified)
Cheryl	11:29	(modified)
Papa John	14:50	(modified)
Tiffany	8:56	(modified)
Silverman	12:23	(modified)
Neely	13:38	(modified)
Kerrie	14:39	(modified)

O-Lift Workout		Strength Workout
Becky		Jenn
Caleb		Louisa
Wiley		Proper
Rylander		Jim C
Amaria		Lance
Lo		Julian
Angela		Cannon
Parks		Tiede
Scubaaaah!		Bryce
Kadir		Chance
Dana		Patrick
Dubos		Silverman
Utah		Cho
Colleen		Neely
Lee		Tanya
Dozer		Erica
KO
Ludden

Basic Barbell
Cruz
Paula
Wolfe
Andy
Scott
Rudden
Bri
Morriah
Ken

CrossFit Open Workout 12.1 Wrap-up

If you had told me that the first workout of the 2012 CrossFit Open was going to consist solely of burpees and that FRCF would still have one team tied for 2nd in the Region and our second team in 31st , I would have found that both highly amusing and highly unlikely.

It would be hard to imagine a workout that could be less in Front Range CrossFit’s wheelhouse than 7 minutes of burpees. Seriously. No barbell movement. No high-skill gymnastics exercise. Really no skill required at all. Just lay down flat, get up, jump, repeat. For 7 loooooong minutes. This workout should have been dominated by the Cardio CrossFit Affiliates. And we certainly see many of that type of Affiliate high up on the leader board. But it turns out that having the majority of an Affiliate’s programming made up of lifting heavy things for time prepares CrossFit athletes pretty well for this kind of a low-skill, bodyweight workout.

You all did an amazing job of focusing on the task at hand and performing a workout that was not to many of your tastes. We are approaching the CrossFit Open with the attitude of: “Do the workout once and get back to training.” I am not sure how many times I said that last week, but it seemed like about a million. And you are all executing that concept perfectly.

Thank you to everyone at FRCF that brought your "A" game to the gym on Thursday (or whichever day you did the workout). You all did great.

I can't wait to see what Wednesday brings.

Comments (6)

WOD 2/26/12

Rest day.

"Two kinds of gratitude: The sudden kind we feel for what we take; the larger kind we feel for what we give."
- Edwin Arlington Robinson

Comments (2)

WOD 2/25/12

10 rounds for time of:

10 jumping squats, 20 lbs (14 lbs)
10 weighted situps, 20 lbs (14 lbs)
150 meter run

"The only people with whom you should try to get even are those who have helped you."
- John E. Southard

Times:
Alex	12:35
Alyson	15:48
Amaria	11:54
Audrey	17:32
Becca	16:21
Becky	12:43
Big Jon	NFT
Bri	14:39
Brown	15:25
Bryce	12:05
Cho	13:54
Colleen	12:28
Cori	13:50
Dana	12:06
Dubos	12:48
Erica	12:37
Fahey	15:48
Fran	16:31
Gary	12:59
Javier	12:15
Joanna	14:44
Jumper	11:52
Kat+1	NFT
Ken	17:37
KK	18:39
KO	11:40
Larry	14:57
Leddy	15:31
Lindsey	13:03
Lo	12:22
Louisa	12:00
Lynn	15:36
Martha	19:07
Max	13:27
Mini	13:33
Mossad	15:27
Neely	16:27
Pat	11:48
Petty	11:48
Powell	11:59
Scott	12:32
Shannan	12:08
Shawn	14:38
Silverman	15:19
Stacy	15:29
Webber	17:23
Wiley	14:40
Wolfe	13:33

12.1
Dan
Lee
Dozer

Franks B-Day Workout
Frank	29:10
Lee	28:40
Scuba	33:45

O-Lift Workout		Strength Workout
Shawn		Mini
Colleen		Neely
Scoo
Scuba
Jumper
KO
Lee

CrossFit Open Sectionals Reminder
Please remember, you must post your scores to the CrossFit Games site by 5 PM tomorrow in order to have your scores count.

Comments (1)

WOD 2/24/12

Frank's Birthday Workout

The Seven

7 rounds for time of:

7 hand stand pushups
7 barbell thrusters, 135 lbs (95 lbs)
7 toes-to-bar
7 deadlifts, 135 lbs (95 lbs)
7 goblet squats, 24 kg (16 kg)
7 kettlebell swings, 24 kg (16 kg)
7 pullups, chin over

Please scale appropriately.

"Not merely an absence of noise, Real Silence begins when a reasonable being withdraws from the noise in order to find peace and order in his inner sanctuary."
- Peter Minard

Reps:
TJ	31:50
Mark	28:47
Becky	18:26
Kahn	36:36
Javier	24:34
Cannon	30:19
Colleen	19:15
Lance	28:04
Caleb	24:21
Shannan	26:20
KO	27:15
Jumper	22:39
Bryce	26:11	(6 rounds)
Powell	29:40	(6 rounds)
Bartik	26:30	(6 rounds)
Jordan	28:29	(6 rounds)
Scott	27:24	(6 rounds)
Andy	29:43	(5 rounds)
Cho	29:02	(5 rounds)
Dana	30:56	(5 rounds)
Dubos	28:00	(5 rounds)
Silverman	28:09	(5 rounds)
Erica	27:58	(85 lbs)
Julian	30:02	(115 lbs)
Bartik	30:29	(115 lbs)
Max	28:57	(115 lbs)
Roberto	NFT	(115 lbs)
Utah	NFT	(115 lbs)
Amaria	26:28	(75 lbs)
Rylander	31:02	(75 lbs)
Stanimal	33:59	(95 lbs)
Jenn	26:17	(65 lbs)
Cheryl	28:57	(65 lbs)
Mini	29:59	(65 lbs)
Kinzer	26:01	(65 lbs)
Kumagai	27:04	(65 lbs)
Rudden	28:42	(65 lbs)
Lindsey	25:02	(mod, 6 rounds)
Jody	26:21	(mod, 6 rounds)
Parker	28:19	(mod, 6 rounds)
Ann	28:19	(mod, 6 rounds)
Netty	25:35	(mod, 6 rounds)
Jennifer	27:49	(mod, 6 rounds)
Kris	27:22	(mod, 6 rounds)
Lacy	26:44	(mod, 6 rounds)
Pat	26:42	(mod, 6 rounds)
Kadir	30:29	(mod, 5 rounds)
Cari	21:00	(mod, 5 rounds)
Tiede	24:56	(mod, 5 rounds)
Lo	19:08	(mod, 5 rounds)
Fahey	24:14	(mod, 5 rounds)
Erin	28:24	(mod, 5 rounds)
Wesley	25:42	(mod, 5 rounds)
Leddy	26:42	(mod, 5 rounds)
Neely	31:18	(modified)

Burpees
MnM	N.F.T
Proper	N.F.T
Jumper	N.F.T
Shannan	N.F.T
AJ	N.F.T
lambo	N.F.T
Jody	N.F.T
Huffine	N.F.T
Roeper	N.F.T
Nick	N.F.T
The Behr	N.F.T
Ludden	N.F.T
Frank	N.F.T
Bri	N.F.T
Berj	N.F.T

O-Lift Workout		Strength Workout
Becky		Jenn
MnM		Cheryl
SFM		Roberto
Jodi		Nick
Erica		Cho
Colleen		Kadir
Lambo		Bryce
Jumper		Caleb

Comments (27)

WOD 2/23/12

As many reps in 7 minutes of:

burpees

Click here for the burpee standards.

It's a CrossFit Inc competition. You don't have control over what the events are. It doesn't matter how dumb you think the event is. You just have to suck it up and go as hard as you can. It's seven minutes of your life. GO HARD.

"I have often lamented that we cannot close our ears with as much ease as we can our eyes."
- Richard Steele

Reps:
Caleb	N.F.T.
Lance	N.F.T.
Matty G	N.F.T.
Max	N.F.T.
Javier	N.F.T.
Dana	N.F.T.
Powell	N.F.T.
Casper	N.F.T.
Wiley	N.F.T.
Chance	N.F.T.
Brown	N.F.T.
Dubos	N.F.T.
Dozer	N.F.T.
Petty	N.F.T.
Bryce	N.F.T.
Scott	N.F.T.
Scuba	N.F.T.
Christo	N.F.T.
Alex	N.F.T.
Roberto	N.F.T.
Andy	N.F.T.
Pat	N.F.T.
Parker	N.F.T.
Brad	N.F.T.
Utah	N.F.T.
Kahn	N.F.T.
Cho	N.F.T.
Cannon	N.F.T.
Paul Miller	N.F.T.
Kadir	N.F.T.
Vaughan	N.F.T.
Jordan	N.F.T.
Chance	N.F.T.
Wolfe	N.F.T.
Silverman	N.F.T.
Big Jon	N.F.T.
Shawn	N.F.T.
Kurt	N.F.T.
Ken	N.F.T.
Julian	N.F.T.
Cruz	N.F.T.
Todd	N.F.T.
Larry	N.F.T.
CoCo	N.F.T.
Carl	N.F.T.
Drew	N.F.T.
JT	N.F.T.
Ron	N.F.T.
Papa John	N.F.T.

Becky	N.F.T.
Colleen	N.F.T.
Erica	N.F.T.
Cori	N.F.T.
Amaria	N.F.T.
Alyson	N.F.T.
Kumagai	N.F.T.
Mini	N.F.T.
KO	N.F.T.
Lo	N.F.T.
Paula	N.F.T.
Lindsey	N.F.T.
Louisa	N.F.T.
Stacy	N.F.T.
Parks	N.F.T.
Molly	N.F.T.
Tanya	N.F.T.
Nikki	N.F.T.
Jenn	N.F.T.
Jane Q	N.F.T.
Rylander	N.F.T.
Kinzer	N.F.T.
Cheryl	N.F.T.
Joanna	N.F.T.
Tiffany	N.F.T.
Fran	N.F.T.
Cari	N.F.T.
Erin	N.F.T.
Tauer	N.F.T.
Martha	N.F.T.
Morriah	N.F.T.
Kris	N.F.T.
Kerrie	N.F.T.
Rudden	N.F.T.
KK	N.F.T.

Comments (5)

WOD 2/22/12

LuLu's Birthday Workout

Annie

50-40-30-20-10 reps for time of:

situps
double-unders

Then: 31 kettlebell snatches, each hand.

You must do all 31 reps before moving onto the second hand. Please use the kettlebell weight you normally snatch with.

No Santa Cruz situps!!!!!!

"Other things may change us, but we start and end with the family."
- Anthony Brandt

Times:
Alsyon	12:53
Amanda	11:21
BA	10:15
Bartik	13:19
Ben	16:04
Berj	13:49
Bryce	9:57
Colleen	7:45
Cruz	13:00
Erica	9:58
Gully	13:09
Jacque	12:47
Jane	10:34
Javier	8:28
Jimmy	11:36
Julian	12:06
Jumbo Sexy	8:49
Jumper	7:41
KK	14:08
KP	16:11
Kris	11:57
Kumagai	10:30
Kurt	9:58
Lance	13:49
Lindsey	13:06
Lo	10:00
LuLu	9:53
Mni	12:53
Morriah	13:22
Nettie	13:38
Nikki	11:34
Patrick	17:24
Patrick	11:04
Paula	17:00
Petty	5:44
Proper	9:37
Roberto	11:23
Rudden	13:55
Rylander	9:47
Scuba	9:50
Shawn	11:59
Stacy	11:30
Steph	12:59
Tammy	13:26
Tiede	13:17
V	14:47
Vaughan	12:05
Welsh	15:47
Wenke	10:05
Cori	9:06	(modified)
Scott	8:35	(modified)
Shannan	7:39	(modified)
JW	16:16	(modified)
Frank	9:20	(modified)
Parks	12:08	(modified)
Becca	10:39	(modified)
Martha	13:56	(modified)
Joy	10:51	(modified)
Dubos	9:09	(modified)
Webber	13:15	(modified)
Drew	15:06	(modified)
Kerrie	14:43	(modified)

Double
Colleen	6:22
Jumper	15:46

O-Lift Workout		Strength Workout
Colleen		Tiede
Shawn		Julian
Scuba		Proper
Shannan		Lance
Lo		Robert
Jumper

Basic Barbell
Martha
Paula
Cruz

Comments (26)

WOD 2/21/12

For time:

1000 m row
50 wall ball shots, 20 lbs (14 lbs)
40 pushups
30 box jumps, 24" box (20" box)
20 pullups, chin over
10 squat snatches, 135 lbs (95 lbs)

"True merit, like a river, the deeper it is, the less noise it makes."
- Edward Frederick Halifax

Times:
Alex	14:57
Becky	12:25
Bryce	13:09
Cannon	19:20
Casper	15:52
Christo	13:45
Dan	15:20
Dana	20:31
Jumbo Sexy	13:49
Jumper	11:23
KO	12:41
Ludden	9:51
Petty	13:48
Proper	15:09
SFM	17:32
Silverman	16:26
The Behr	10:39
TJ	15:25
Utah	16:37
Vardo	14:22
Joanna	20:31	(85 lbs)
Jenn	19:42	(85 lbs)
Jody	16:446	(85 lbs)
Erica	14:08	(85 lbs)
Joy	17:38	(85 lbs)
Kurt	18:2	(115 lbs)
Jimmy	16:00	(115 lbs)
Wiley	15:33	(115 lbs)
Bruno	15:44	(115 lbs)
Scott	14:58	(115 lbs)
Fahey	17:02	(115 lbs)
Jordan	14:45	(115 lbs)
Cho	16:42	(115 lbs)
Max	16:40	(115 lbs)
Wesley	16:20	(115 lbs)
Kahn	18:27	(115 lbs)
MnM	20:05	(75 lbs)
Rylander	18:15	(75 lbs)
Cari	18:54	(75 lbs)
Pat	18:16	(95 lbs)
Gully	17:41	(95 lbs)
Tiede	16:12	(95 lbs)
Julian	16:06	(95 lbs)
Cruz	17:28	(95 lbs)
Kadir	18:02	(95 lbs)
Berj	19:28	(95 lbs)
Dubos	22:06	(95 lbs)
Sean	19:56	(95 lbs)
Chad	18:39	(95 lbs)
Brown	20:03	(95 lbs)
Patrick	19:23	(95 lbs)
Andy	16:38	(95 lbs)
Parker	16:57	(95 lbs)
Nikki	17:12	(65 lbs)
Steph	17:22	(65 lbs)
Mossad	17:38	(65 lbs)
Kumagai	19:15	(65 lbs)
Rudden	18:38	(65 lbs)
V	18:46	(65 lbs)
Fran	21:06	(65 lbs)
Morriah	21:26	(65 lbs)
Leddy	20:53	(75 lbs)
Wolfe	16:25	(75 lbs)
Larry	19:34	(75 lbs)
Carl	20:42	(75 lbs)
Branden	22:04	(75 lbs)
Ron	25:10	(75 lbs)
Drew	22:49	(75 lbs)
Vaughan	19:52	(75 lbs)
Ken	23:10	(75 lbs)
Cheryl	19:26	(55 lbs)
Kat+1	16:04	(55 lbs)
Jane	17:38	(55 lbs)
Paula	17:30	(55 lbs)
LuLu	19:12	(55 lbs)
Nettie	18:16	(55 lbs)
Martha	18:46	(55 lbs)
Kerrie	21:48	(55 lbs)
Cori	13:25	(modified)
JW	17:25	(modified)
Tammy	16:31	(modified)
Chelsea	18:12	(modified)
CoCo	12:22	(modified)
Chance	13:54	(modified)
Diane	14:00	(modified)
Evans	26:54	(modified)

Skills Workout
5 rounds of:
5 deadlifts
10 pushups
15 squats
20 pulls on the rower

Times:
Phillipp	12:52
Jeff	10:54
John	13:47

O-Lift Workout		Strength Workout
Jenn		Patrick
Cheryl		Cannon
MnM		Parker
Wiley		Louisa
Jodi		Lambo
Colleen		Chance
Andy		Utah
Amaria		Berj
Rylander		Dana
Dozer
Caleb		Comp Workout
Scuba		Colleen
Frank		Louisa
Becky		Lambo
KO		Amaria
Jumper		Lee
Bryce		Dozer
Kadir		Javier
Christo		Frank
		Caleb
Gymnastics		Scuba
Wesley		Cori
Bryce
Caleb
Paula
V

Comments (2)

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Times:
AJ	12:57
Amanda	12:15
Ann	12:20
BA	10:43
Bartik	9:49
Ben H	10:20
Ben M	11:04
Brown	11:58
Carl	11:30
Chelsea	12:52
Christy	10:55
CoCo	12:42
Colleen	9:47
Cruz	10:53
Diane	13:22
Erica	9:51
Fahey	10:32
Fran	10:57
Gary	9:40
Gully	12:08
Jacque	12:47
Jane	11:27
Joanna	9:59
Jody	10:20
John	11:22
Joy	11:24
Julian	10:43
Jumbo Sexy	9:08
Jumper	9:27
Justin	15:32
JW	15:20
Kat+1	12:26
Kris	11:34
Kumagai	11:10
Kurt	9:29
Lacy	11:16
Lo	10:03
Ludden	8:48
Margaret	11:51
Matty G	10:02
Max	10:42
MnM	10:38
Mopper	11:07
Morriah	11:50
Neely	16:50
Nettie	11:33
Nick	10:17
Nikki	11:41
Papa John	9:00
Parks	11:50
Pat	10:33
Patrick	10:54
Petty	9:17
Powell	13:30
Proper	8:59
Rudden	12:44
Rylander	10:49
Scott	9:26
Shawn	11:41
Stanimal	11:42
Tamela	13:51
Tanya	11:32
Tiede	10:30
TJ	10:04
Vardo	10:14
Vaughan	11:12
Wiley	9:54

Tuesday
Jumper	10:50

Open 12.2
Shannan	N.F.T.
Lo	N.F.T.
Christo	N.F.T.
Dozer	N.F.T.
Kinzer	N.F.T.

O-Lift Workout		Basic Barbell
MnM		Shawn
Jodi		Stan
Parks		Scott
Kumasaurus		Cruz
Jumper		Morriah
Tiede		Paula
Lo

Strength Workout
Christy
Vaughan
Tanya

Times:
Andy	18:53	[155/105 lbs]
Bryce	15:13	[155/105 lbs]
Caleb	12:17	[155/105 lbs]
Cannon	20:58	[155/105 lbs]
Cho	18:40	[155/105 lbs]
Colleen	8:52	[155/105 lbs]
Cori	12:12	[155/105 lbs]
Frank	13:58	[155/105 lbs]
Javier	11:13	[155/105 lbs]
Jody	15:47	[155/105 lbs]
Jumbo Sexy	15:13	[155/105 lbs]
KO	13:42	[155/105 lbs]
Lee	10:26	[155/105 lbs]
Ludden	12:08	[155/105 lbs]
Petty	18:00	[155/105 lbs]
Scuba	14:41	[155/105 lbs]
Silverman	15:27	[155/105 lbs]
Vardo	16:21	[155/105 lbs]
Alex	14:15
BA	19:11
Berj	19:39
Bruno	19:53
Cari	15:45
Casper	14:23
Chad	18:33
Chance	17:25
Christy	19:13
CoCo	30:19
Cruz	18:50
Dana	21:25
Erica	15:58
Fahey	19:38
Frank	22:39
Huffine	17:41
Jenn	19:42
Jimmy	20:30
Jordan	17:20
Julian	16:55
Kadir	22:07
Kumasaurus	18:03
Lance	13:54
Larry	22:36
Louisa	13:16
MnM	18:01
Nick	16:30
Parker	24:20
Pat	16:20
patrick	25:20
Powell	13:42
Roberto	16:24
Scott	16:04
SFM	13:19
Shawn	15:45
Stacy	17:42
Stan	19:44
Tao	19:11
Tiede	18:21
TJ	22:17
Utah	15:11
Vaughan	21:24
Wesley	17:40
Wiley	21:40
Steph	14:33	(85 lbs)
Bri	20:00	(85 lbs)
Joy	17:39	(85 lbs)
Jess	23:21	(85 lbs)
Parks	16:39	(85 lbs)
Wolfe	15:41	(115 lbs)
Brown	25:00	(115 lbs)
Leddy	19:56	(115 lbs)
Ben	19:57	(115 lbs)
Brendan	21:40	(115 lbs)
Ken	23:18	(115 lbs)
Ann	18:48	(75 lbs)
Molly	12:20	(75 lbs)
Kris	17:00	(75 lbs)
Ron	28:54	(95 lbs)
Todd	22:20	(95 lbs)
JW	16:05	(95 lbs)
Dre	20:00	(65 lbs)
Kelly	24:56	(65 lbs)
Neely	19:49	(55 lbs)
Jacque	18:38	(55 lbs)
KK	17:26	(55 lbs)
Kerrie	24:06	(55 lbs)
Tami	18:21	(40 lbs)
Nikki	14:45	(modified)
Cheryl	17:46	(modified)
Tiffany	13:37	(modified)
Becca	13:58	(modified)
Socks	11:26	(modified)
Kat+1	15:05	(modified)
Justin	25:28	(modified)

Monday
Jumper	7:29

Skills Workout
10-9-8-7-6-5-4-4-3-2-1 of:
clean
wallball

Times:
Jeff	5:26
Greer	8:52
Bill	9:29

Comp Workout		O-Lift Workout
Jumper	195	Jenn
Cori	170	Jimmy
Becky	165	Shawn
Lambo	135	Colleen
Alyson	145	Jodi
Amaria	145	Andy
Erica	135	Jumper
Louisa	150	Lambo
Colleen	180	Becky
Dan	235	KO
Frank	225	Bryce
Caleb	245	Kadir
Ludden	225	Kumasaurus
Scuba	295	Parks
Lee	275	Utah
		Powell
Strength Workout		Dana
Cheryl		Silverman
Proper
Roberto
TJ
Julian
Wolfe
Tiede
Jumper
Scott
Nick
Colleeen
Patrick
Tanya
Mini