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Rest day.
"How we love to blame others for our misfortunes! Almost every individual sho has lost money in stock speculation has on the tip of his tongue an explanation which he trots out to show that it wasn't his fault at all....Hardly one loser has the manliness to say frankly, "I was wrong."
- B.C Forbes
It's a rest day....DUH!!!
2010 USAW/CrossFit Timed Workout
As many reps in 10 minutes of:
6 squat cleans, 120 lbs (65 lbs)
12 pullups, chin over
24 double-unders
"Man must cease attributing his problems to his environment and learn again to exercise his personal responsibility in the realm of faith and morals."
- Albert Schweitzer
| Rounds: | ||
| Amaria | 5+15 | |
| Ann | 3+14 | |
| Balaban | 4+24 | |
| Becky | 6+16 | |
| Ben | 3+18 | |
| Berj | 4+4 | |
| Big Jon | 4+4 | |
| Bryce | 4 | |
| Caleb | 6+40 | |
| Cari | 3+6 | |
| Dan | 5+2 | |
| Erica | 5+11 | |
| Huffine | 4+20 | |
| Javier | 5+18 | |
| Jen | NFR | |
| Jimmy | 3+13 | |
| Ken | 3 | |
| Kumagai | 4+4 | |
| Lambo | 5+14 | |
| Larry | 3 | |
| LuLu | 3+10 | |
| Nick | 4+30 | |
| Roberto | 4 | |
| Rylander | 4+10 | |
| Scott | 5+3 | |
| Silverman | 4+6 | |
| Steph | 3+6 | |
| Tiffany | 3+30 | |
| TJ | 4 | |
| Vaughan | 3+33 | |
| Wolfe | 3+28 | (115 lbs) |
| Ron | 3 | (105 lbs) |
| Todd | 3+6 | (95 lbs) |
| Neely | 4+6 | (modified) |
| Proper | 5+6 | (modified) |
| Cannon | 4+12 | (modified) |
| Dubos | 4 | (modified) |
| Cho | 3+8 | (modified) |
| Skills Workout | ||
| Sandra | 11:12 | |
| Patrick | 11:24 | |
| Hiram | 10:52 | |
| Clay | 11:24 |
Be glad that we are only asking you to do double-unders. This is what we are working on for next week.
As many rounds in 12 minutes of:
1 power snatch attempt
12 burpees
You choose your snatch weight. But you only get one attempt each round. Your score is the total amount of weight successfully snatched.
"Enthusiasm for one's goal lessons the disagreeableness of working toward it."
- Thomas Eakins
| Weights: | ||
| Amaria | 935 | |
| Balaban | 1620 | |
| Becky | 1315 | |
| Boaz | 385 | |
| Brandon | 600 | |
| Brown | 1155 | |
| Bruce | 385 | |
| Bruno | 1350 | |
| Caleb | 2145 | |
| Cannon | 1450 | |
| Cho | 1215 | |
| Dan | 1305 | |
| Dana | 1375 | |
| Diane | 585 | |
| Erin | 455 | |
| Jane | 550 | |
| Jesse W | 675 | |
| Jesus | 1080 | |
| Jim C | 1265 | |
| Jordan | 1450 | |
| Julian | 1350 | |
| Kerri | 760 | |
| Kerrie | 255 | |
| Kumagai | 675 | |
| Lambo | 1000 | |
| MnM | 750 | |
| Neely | 405 | |
| Nettie | 385 | |
| Parks | 585 | |
| patrick | 950 | |
| Powell | 1125 | |
| Proper | 1495 | |
| Rosa | 455 | |
| Rudden | 675 | |
| Rylander | 765 | |
| Scott | 1375 | |
| TJ | 1350 | |
| Todd | 650 | |
| Vaughan | 1050 | |
| Tiffany | 1395 | (modified) |
| Paula | 1215 | (modified) |
| Lo | 6+20 | (modified) |
5 rds of:
400m run
7 overhead squats, see chart
7 muscle-ups
7 wall ball shots, 30 lbs (20lbs)
| Max overhead squat | Weight used: |
| >195 lbs (>125 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) |
| 115 lbs - 134 lbs (75 lbs - 84 lbs) | 75 lbs (55 lbs) |
| <114 lbs (<74 lbs) | 65 lbs (40 lbs) |
If you can't do muscle-ups, please do 15 pullups instead. If you can't link any of your muscle-ups please do singles and reduce the number of muscle-ups per round to four.
"You can never make the same mistake twice. The second time it isn't a mistake, it's a choice."
- Lauren Conrad
| Times: | ||
| Alex | 24:27 | |
| Alyson | 28:29 | |
| Balaban | 21:43 | |
| Bartik | 24:20 | |
| Becky | NFT | |
| Caleb | 22:48 | |
| Cannnon | 35:28 | |
| Chance | 23:22 | |
| Colleen | 22:48 | |
| Cori | 30:38 | |
| Dana | 25:50 | |
| Dozer | 24:05 | |
| Frank | 22:52 | |
| Huffine | 23:55 | |
| Javier | 23:41 | |
| Jimmy | 26:52 | |
| Jumper | 21:18 | |
| Kumagai | 28:00 | |
| Lambo | 25:03 | |
| Lo | 25:26 | |
| Ludden | 16:48 | |
| Mini | 26:30 | |
| Pat | 24:11 | |
| Pete | 23:14 | |
| Powell | 24:35 | |
| Roberto | 25:47 | |
| Shannan | 23:05 | |
| Silverman | 24:05 | |
| Tiede | 28:41 | |
| TJ | 23:05 | |
| Parker | 29:07 | |
| Louisa | 18:50 | (pullups) |
| Smut | 25:46 | (pullups) |
| Jody | 23:43 | (pullups) |
| Christy | 27:34 | (pullups) |
| MnM | 25:51 | (pullups) |
| Kahn | 26:07 | (pullups) |
| Brown | 23:52 | (pullups) |
| Julian | 24:12 | (pullups) |
| Jesus | 29:20 | (pullups) |
| Bri | 25:50 | (pullups) |
| V | 22:48 | (pullups) |
| Kurt | 28:46 | (pullups) |
| Berj | 23:35 | (pullups) |
| Jordan | 17:33 | (pullups) |
| Shawn | 25:21 | (pullups) |
| Wofe | 27:52 | (pullups) |
| Welsh | 29:21 | (pullups) |
| Rosa | 26:29 | (pullups) |
| Fahey | 20:45 | (pullups) |
| Erin | 29:25 | (pullups) |
| Molly | 26:00 | (pullups) |
| LuLu | 23:04 | (pullups) |
| Ken | 25:31 | (pullups) |
| JT | 25:52 | (pullups) |
| Steph | 23:58 | (pullups) |
| Gullick | 24:27 | (pullups) |
| Ann | 21:18 | (pullups) |
| Jane | 25:34 | (pullups) |
| Kerrie | 24:01 | (pullups) |
| Brendan | 25:05 | (pullups) |
| AJ | 21:40 | (modified) |
| Proper | 24:20 | (modified) |
| Kat | 22:48 | (modified) |
| Amanda | 25:53 | (modified) |
| Scuba | NFT | (modified) |
| Tammy | 23:54 | (modified) |
| JW | 23:00 | (modified) |
| Erica | 17:31 | (modified) |
| Parks | 23:18 | (modified) |
| Todd | 22:09 | (modified) |
| Double | ||
| Colleen | 6:42 | |
| Shannan | NFT | |
| Lo | 15:03 | |
| Jody | 17:39 | |
| Skills Workout | ||
| 4 rounds of: | ||
| 10 overhead squats | ||
| 10 K-to-E | ||
| 10 box jumps | ||
| Times: | ||
| Clay | 8:48 | |
| Sandra | 9:43 | |
| O'Connor | 8:26 | |
| Hiram | 8:18 | |
| O-Lift Workout | Strength Workout | |
| Colleen | Lo | |
| Erin | Scott | |
| TJ | Cannon | |
| Jimmy | ||
| Cori | Gymnastics | |
| Proper | Dana | |
| Lambo | MnM | |
| Silverman | Lambo |
On the minute, for 20 minutes of:
clean
You know it. You love it. Let's do this. Go up between 5 and 15 lbs from December.
Last done on 12/22/11.
"Time is the most valuable thing a man can spend."
- Laertius Diogenes
| Weights: | ||
| Scuba | 300 | |
| Christo | 300 | |
| Petty | 285 | |
| The Behr | 280 | |
| Lee | 270 | |
| Javier | 255 | |
| Cho | 255 | |
| Kenny | 255 | |
| Papa John | 255 | |
| Ludden | 245 | |
| Bryce | 245 | |
| Wiley | 235 | |
| TJ | 225 | |
| Dan | 225 | |
| Silferman | 225 | |
| Alex | 225 | |
| Tiede | 205 | |
| Scott | 205 | |
| Big Jon | 205 | |
| CoCo | 205 | |
| Julian | 200 | |
| Jordan | 195 | |
| Proper | 190 | |
| Kadir | 185 | |
| Shawn | 185 | |
| Pat | 165 | |
| Ben | 165 | |
| Carl | 145 | |
| Gully | 135 | |
| Geoff | 115 | |
| Bruce | 105 | |
| JW | 65 | |
| Dana | Vegas | |
| Jasmine | 205 | |
| Colleen | 175 | |
| Cori | 165 | |
| Louisa | 160 | |
| Lambo | 150 | |
| Amaria | 150 | |
| Rylander | 130 | |
| Erica | 130 | |
| Lacy | 130 | |
| Kumagai | 110 | |
| Kris | 110 | |
| Karina | 105 | |
| MnM | 105 | |
| Rudden | 105 | |
| Bri | 100 | |
| Betsy | 95 | |
| Erin | 95 | |
| Rosa | 85 | |
| Jane | 85 | |
| Netty | 85 | |
| Jesse W | 85 | |
| Tammy | 75 | |
| Gail | 75 | |
| Roberto's Workout | ||
| Gail | 15:22 | |
| Paras | 12:08 | |
| Kris | 19:50 | |
| Kerrie | 14:42 | |
| Chesty #1 | 9:21 | |
| Chesty #2 | 10:42 | |
| Roberto | 10:57 | |
| Lacy | ????? | |
| Double | Basic Barbell | |
| Lo | 11:05 | Bri |
| Amaria | 10:43 | Scott |
| Rylander | ||
| Tuesday | Rudden | |
| Vardo | 14:24 | |
| Lo | 14:50 | |
| O-Lift Workout | Strength Workout | |
| Lambo | Proper | |
| Colleen | Tiede | |
| Dan | Cho | |
| Erin | Vaughan | |
| Christy | Pete | |
| Shawn | Christy | |
| Netty |
South West Regional Results are now official.
Front Range CrossFit has qualified two Affiliate Teams for Regionals. Dave Castro said it couldn't be done. You guys proved him wrong. (Sorry Dave. :-) )
As far as we can tell, we are one of three CrossFit Affiliates in the world to be able to qualify two teams. A big congratulations to Diablo CrossFit and CrossFit Dallas Central for being able to do this as well.
It is the amazing training environment that every FRCF member fosters on a daily basis that made us able to accomplish this goal. And it truly took a team effort. Twenty-two different athletes had their scores count on the FRCF Teams.
A big thank you to everyone of you. GREAT JOB!!!!!!
Five weeks to Regionals. Train Hard.
Pete loves heavy cleans!!!
For time:
1000 meter row
50 wall ball shots, 20 lbs (14 lbs)
25 burpees
50 air squats
25 pushups
500 meter row
"I must govern the clock, not be governed by it."
- Golda Meir
| Times: | ||
| Alex | 13:18 | |
| Amaria | 14:49 | |
| Ann | 18:52 | |
| Bartik | 15:22 | |
| Becky | 13:25 | |
| Ben | 14:11 | |
| Berj | 14:14 | |
| Big Jon | 14:40 | |
| Brendan | 17:13 | |
| Bri | 18:48 | |
| Bruce | 20:23 | |
| Bruno | 16:00 | |
| Bryce | 11:53 | |
| Cannon | 13:33 | |
| Carl | 16:28 | |
| Chad | 15:07 | |
| Chelsea | 19:45 | |
| Cho | 15:47 | |
| Christo | 12:32 | |
| Coery | 15:17 | |
| Colleen | 13:03 | |
| Cori | 13:16 | |
| Dana | 13:00 | |
| Diane | 15:58 | |
| Dozer | 11:27 | |
| Eric | 13:08 | |
| Erin | 18:30 | |
| Fahey | 15:24 | |
| Frank | 11:58 | |
| Gail | 17:45 | |
| Huffine | 13:22 | |
| Jane | 17:50 | |
| Javier | 12:17 | |
| Jenn | 18:00 | |
| Jesus | 19:23 | |
| Joanna | 16:22 | |
| Jody | 14:58 | |
| Jordan | 12:26 | |
| JT | 19:39 | |
| Julian | 14:12 | |
| Kadir | 15:09 | |
| Kahn | 16:12 | |
| Ken | 17:20 | |
| Kerrie | 18:31 | |
| Kris | 20:48 | |
| Kurt | 14:25 | |
| Larry | 16:10 | |
| Lee | 12:20 | |
| Ludden | 11:39 | |
| LuLu | 18:28 | |
| Mini | 18:51 | |
| Neely | 20:47 | |
| Nettie | 18:18 | |
| Nikki | 15:46 | |
| Parker | 15:22 | |
| Pat | 14:40 | |
| Paula | 17:39 | |
| Petty | 13:26 | |
| Powell | 14:00 | |
| Proper | 11:58 | |
| Roberto | 16:08 | |
| Rudden | 18:35 | |
| Rylander | 17:28 | |
| Scott | 12:33 | |
| Scuba | 15:20 | |
| Shannan | 14:50 | |
| Shawn | 16:37 | |
| Tao | 17:40 | |
| The Behr | 14:16 | |
| Tiede | 14:07 | |
| Todd | 16:37 | |
| V | 18:22 | |
| Vaughan | 16:48 | |
| Vic | 13:45 | |
| Wenke | 19:06 | |
| Wolfe | 14:48 | |
| Rosa | 18:13 | (modified) |
| Kerrie | NFT | (modified) |
| Rosa 2nd time | 15:55 | (modified) |
| Dre | 21:56 | (modified) |
| Becca | 14:10 | (modified) |
| Jumper | ????? | (modified) |
| Martha | 19:41 | (modified) |
| Ron | 23:29 | (modified) |
| Tuesday | Comp Workout | |
| Papa John | 14:35 | The Behr |
| Dozer | ||
| Skills Workout | Shannan | |
| Cori | ||
| Rounds: | Caleb | |
| Sandra | 4+6 | Scuba |
| Patrick | 6 | Becky |
| Harim | 6+3 | Jumper |
| Erica | ||
| O-Lift Workout | Colleen | |
| Karina | Lee | |
| Kerri | Ludden | |
| Colleen | Alyson | |
| Erin | Louisa | |
| Louisa | Papa John | |
| Erica | Dan | |
| Shawn | ||
| Scuba | Strength Workout | |
| Papa John | Proper | |
| Bryce | Rosa | |
| Frank | Karina | |
| Cho | Rylander | |
| Kadir | Jody | |
| Jumper | Cannon | |
| Becky | Dozer | |
| Caleb | Vaughan |
2 rounds for time of:
40 pullups, chin over
30 overhead squats, 95 lbs (65 lbs)
20 hand stand pushups
"Genius, by its very intensity, decrees a special path of fire for its vivid power."
- Phillips Brooks
| Times: | ||
| Alyson | 18:18 | |
| Amaria | 13:30 | |
| Bartik | 20:30 | |
| Becky | 6:23 | |
| Bri | 18:46 | |
| Bryce | 22:25 | |
| Caleb | 8:57 | |
| Cho | 15:53 | |
| Christo | 18:49 | |
| Clint | 20:22 | |
| Colleen | 6:38 | |
| Cori | 13:22 | |
| Dana | 22:21 | |
| Dozer | 9:47 | |
| Dubos | 23:58 | |
| Erica | 16:48 | |
| Frank | 11:58 | |
| Jacob | 12:05 | |
| Jason | 20:50 | |
| Jesus | 31:35 | |
| Jody | 18:49 | |
| Jumper | 9:04 | |
| Kadir | 26:!2 | |
| Kumagai | 15:54 | |
| Lambo | 16:29 | |
| Lance | 12:40 | |
| Lee | 7:34 | |
| Lo | 12:09 | |
| Papa John | 16:59 | |
| Parker | 19:38 | |
| Pat | 28:11 | |
| Patrick | 22:!5 | |
| Petty | 19:57 | |
| Powell | 19:09 | |
| Rylander | 18:46 | |
| Scott | 17:34 | |
| Scuba | 14:10 | |
| Shawn | 24:11 | |
| Silverman | 21:40 | |
| Stanimal | 27:39 | |
| The Behr | 11:57 | |
| Tiede | 20:31 | |
| TJ | 18:50 | |
| Utah | 20:31 | |
| Vardo | 21:59 | |
| Vaughan | 23:54 | |
| York | 17:08 | |
| Louisa | 14:28 | (kick ups) |
| Jenn | 15:42 | (kick ups) |
| Rose | 16:45 | (kick ups) |
| Lindsey | 15:44 | (kick ups) |
| Amanda | 19:32 | (kick ups) |
| Gail | 21:32 | (kick ups) |
| MnM | 14:56 | (kick ups) |
| LuLu | 18:14 | (kick ups) |
| Parks | ???? | (kick ups) |
| Paula | 22:18 | (kick ups) |
| Jesse | 18:33 | (kick ups) |
| Val | 19:21 | (kick ups) |
| CoCo | 21:47 | (kick ups) |
| Chad | 21:34 | (kick ups) |
| Nikki | 15:21 | (kettlebell press) |
| Wolfe | 22:42 | (kettlebell press) |
| Julian | 15:03 | (kettlebell press) |
| Alex | 16:45 | (kettlebell press) |
| Gary | 21:12 | (kettlebell press) |
| Rudden | 22:19 | (kettlebell press) |
| Kahn | 18:13 | (kettlebell press) |
| Kris | 21:51 | (kettlebell press) |
| Kerrie | 19:38 | (kettlebell press) |
| Boaz | 18:13 | (kettlebell press) |
| Wiley | NFT | (modified) |
| Cari | NFT | (modified) |
| AJ | NFT | (modified) |
| Todd | 14:05 | (modified) |
| Tiffany | ????? | (modified) |
| Tammy | 18:24 | (modified) |
| JW | 16:00 | (modified) |
| Neely | 15:03 | (modified) |
| Becca | 16:56 | (modified) |
| Carl | NFT | (modified) |
| Fahey | 15:40 | (modified) |
| Bruno | 16:40 | (modified) |
| Chelsea | 18:48 | (modified) |
| Cannon | 18:39 | (modified) |
| Double | ||
| Lo | 8:47 | |
| Amaria | 9:02 | |
| Jody | 9:57 | |
| O-Lift Workout | Strength Workout | |
| Lee | Jody | |
| Scuba | Amaria | |
| Jumper | Louisa | |
| Dozer | Louisa | |
| Colleen | Cori | |
| Caleb | Andy | |
| Kumasaurus | TJ | |
| Parks | Bruno | |
| Bryce | Berj | |
| Frank | Cannon | |
| Silverman | Kadir | |
| Dubos | Cho | |
| Megan | Neely | |
| Dana | ||
| Basic Barbell | ||
| Bri | ||
| Rudden | ||
| Paula | ||
| CoCo | ||
| Karina | ||
| Rylander |
The 2012 CrossFit Open Wrap-up
The CrossFit Open is officially over. Your entire FRCF Team did great. Thank you for all of your hard work and willingness to put it on the line in a competition format. Of special note is the FRCF Too Team, which came back into the gym on Sunday afternoon to do the last workout. You all know how I feel about redoing the Open workouts, but we made an exception in this case. They needed to put up some big numbers in order to lock in a qualifying spot for Regionals. And they really, really delivered. We will all be on pins and needles until Tuesday night.
All of the placings are still pending, because Affiliates have until Tuesday to verify scores. So some of the placements may move around a little bit. But it looks like most of the scores have been verified, so here is where we stacked up in the Region so far.
I am only going down to the top 100 spots in each category. All of the results are from the South West Region, except for the Masters category, which is a world wide ranking.
|
I am incredibly proud of the effort put forth by all of the FRCF Athletes. Great job everyone!!!
Rest day.
"It is only when we silent the blaring sounds of our daily existence that we can finally hear the whispers of truth that life reveals to us, as it stands knocking on the doorsteps of our hearts."
- K.T. Jong
3 rounds for time of:
9 squat cleans, 135 lbs (95 lbs)
6 jerks, 135 lbs (95 lbs)
400 meter run
"People often say that this or that person has not yet found himself. But the self is not something one finds, it is something one creates."
- Thomas Szasz
| Times: | ||
| Bryce | 9:41 | |
| Colleen | 9:09 | |
| Cori | 10:26 | |
| Dan | 11:24 | |
| Dubos | 12:34 | |
| Kadir | 14:47 | |
| Kurt | 13:58 | |
| Lee | 8:10 | |
| Patrick | 14:20 | |
| Petty | 8:51 | |
| Roberto | 16:37 | |
| Rose | 13:00 | |
| Scott | 11:26 | |
| Scuba | 11:34 | |
| Shannan | 9:29 | |
| TJ | 11:33 | |
| Pat | 11:20 | (115 lbs) |
| Utah | 15:37 | (115 lbs) |
| Lynn | 15:06 | (75 lbs) |
| MnM | 11:26 | (75 lbs) |
| Kumagai | 13:19 | (75 lbs) |
| Cari | 12:52 | (75 lbs) |
| Joanna | 10:01 | (75 lbs) |
| Wolfe | 14:07 | (105 lbs) |
| Erica | 8:13 | (65 lbs) |
| Alyson | 9:49 | (65 lbs) |
| Parks | 9:48 | (65 lbs) |
| Okuna | 14:35 | (95 lbs) |
| JT | 13:22 | (95 lbs) |
| Stacy | 12:06 | modified) |
| Big Jon | 12:48 | modified) |
| Becca | 10:50 | modified) |
| Cannon | 11:11 | modified) |
| Pete | 9:29 | modified) |
| Joy | 11:02 | modified) |
| Nettie | 11:44 | modified) |
| 12.5 | ||
| Javier | ||
| Tanya | ||
| Friday | ||
| Tiffany | 14:10 |
5 rounds for time of:
10 romanian deadlifts, 135 lbs (95 lb)
20 pushups
30 situps
40 double-unders
"Our thoughts are unseen hands shaping the people we meet. Whatever we truly think them to be, that's what they'll become for us."
- Richard Cowper
| Times: | ||
| Alex | 13:27 | |
| Audrey | 20:00 | |
| Bryce | 11:30 | |
| Caleb | 9:44 | |
| Chad | 15:46 | |
| Cho | 14:04 | |
| Dubos | 12:35 | |
| Erica | 12:23 | |
| Fahey | 17:47 | |
| Huffine | 14:50 | |
| Jane | 14:43 | |
| Jenn | 17:42 | |
| Jesus | 19:44 | |
| Jimmie | 14:24 | |
| Joanna | 20:00 | |
| Jodi | 14:19 | |
| Jordan | 14:50 | |
| Julian | 13:55 | |
| Jumper | 10:30 | |
| Kadir | 18:55 | |
| Kris | 16:00 | |
| Lance | 12:05 | |
| MnM | 12:34 | |
| Molly | 11:40 | |
| Okuna | 15:45 | |
| Paras | 20:05 | |
| Pat | 13:01 | |
| Proper | 10:57 | |
| Roberto | 15:07 | |
| Rudden | 15:09 | |
| Scuba | 14:03 | |
| Shannan | 11:25 | |
| Silverman | 13:01 | |
| Stanimal | 13:52 | |
| Tao | 19:07 | |
| TJ | 18:26 | |
| Todd | 18:10 | |
| Utah | 12:46 | |
| Vaughan | 13:47 | |
| Cheryl | 17:58 | (modified) |
| Lo | 12:49 | (modified) |
| Cannon | 16:11 | (modified) |
| Trever | 11:28 | (modified) |
| 12.5 | ||
| Becky | N.F.T | |
| Nick | N.F.T | |
| KO | N.F.T | |
| Paula | N.F.T | |
| Colleen | N.F.T | |
| Shannan | N.F.T |
