Front Range CrossFit

Workout 5/1/12

General Warm-up
1000 meter row
50 double unders
25 pushups 

Mobility/Team Stretch

Workout Specific Warm-up
5 x 3 of power cleans,  up to a heavy triple
20 double-unders after each set 

Workout
For time:
1000 meter row
3 rounds of:
10 power cleans, 135 lbs (95 lbs)
30 double-unders
then
500 meter row

"I will not cut my conscience to fit this year's fashions."
- Lillian Hellman 

Times:
Alex	10:22
Amaria	12:09
Andy	13:16
BA	12:44
Balaban	10:35
Ben H	14:01
Ben M	12:15
Big Jon	10:20
Billy	13:28
Bruno	14:02
Cari	13:13
Christy	13:51
Dana	10:57
Dandrews	12:24
Erica	12:15
Fahey	13:19
Fran	13:34
Frank	11:10
Huffine	12:41
Jenn	15:01
Jim C	13:22
Joanna	12:01
Jody	11:40
John Guest	12:36
Julian	11:56
Kadir	14:20
Kris	16:14
Kumagai	15:06
Larry	14:00
Matt Powell	14:28
MnM	13:44
Okuna	13:39
Papa John	9:49
Parker	15:39
Parks	14:19
Pat	11:17
Pat O	12:51
Patrick	14:50
Powell	12:06
Roberto	12:56
Rylander	14:25
Scott	11:38
Shaira	17:43
Shawn	14:34
Tiede	12:45
Utah	12:04
V	15:21
Val	14:50
Vaughan	16:01
Wesley	12:10
Wiley	11:19
Paula	17:20	(85 lbs)
Nikki	13:46	(85 lbs)
LuLu	14:24	(85 lbs)
Molly	12:35	(85 lbs)
York	14:17	(85 lbs)
Wolfe	15:40	(115 lbs)
Pete	16:03	(115 lbs)
Bruce	18:18	(115 lbs)
Brown	14:01	(115 lbs)
Carl	13:59	(115 lbs)
Beecroft	15:00	(115 lbs)
Clay	11:56	(115 lbs)
Rosa	????	(75 lbs)
Jane	14:38	(75 lbs)
Margaret	13:48	(65 lbs)
Jennifer	16:11	(65 lbs)
Andrew	15:11	(75 lbs)
Jacque	15:14	(55 lbs)
Kerrie	15:42	(55 lbs)
Tammy	15:25	(55 lbs)
Mair	15:38	(55 lbs)
Sandra	19:02	(55 lbs)
Diane	13:41	(55 lbs)
Jeff	14:33	(modified)
Cheryl	13:54	(modified)
Neely	18:32	(modified)
Kat+1	14:40	(modified)
Amanda	17:27	(modified)
Kurt	9:08	(modified)
JW	16:03	(modified)
Joy	12:09	(modified)
Cannon	10:40	(modified)
Becky	Taper
Bryce	Taper
Petty	Taper
Caleb	Taper
Socks	Taper
Jumper	Taper
KO	Taper
Colleen	Taper
Louisa	Taper
Skills Workout
10 minutes of:
6 snatches
8 dips
12 situps
Rounds:
Blyde	6+17
Mair	5+11
Emily	5+6
Wagner	5+8
Team  Workout		Strength Workout
Cori		Ben
Jumper		Jenn
KO		Cheryl
Colleen		Kris
Alsyon		Cannnon
Lambo		Pete
Lee		Kumagai
Shannan		Parks
Lo		Christy
Dozer		Pat O
		Vaughan
Gymnastics		Dana
Balaban		Wiley
Kumagai		Bryce
Utah

Workout 4/30/12

General Warm-up
550 meter run
4 x 20 pullovers

Mobility/Team Stretch

Workout Specific Warm-up
3 rounds, NFT of:
10 light KB snatches, each hand
10 goblet squats
10 pullups

Workout
4 rounds for time of:
20 goblet squats, 24 kg (16 kg)
20 pullups
400 meter run

Times:
AJ	18:18
Alex	15:27
Amaria	15:30
Balaban	14:52
Ben M	21:06
Berj	17:54
Billy	20:12
Brown	21:15
Bruno	20:36
Chad	22:34
Cho	17:36
Christo	16:16
Coln	14:48
Huffine	14:50
Jane	16:57
Jenn	17:56
Jody	18:08
Julian	16:18
Kadir	17:20
Kumagai	19:58
Lacy	18:28
Mossad	20:29
Nick	18:56
Papa John	13:12
Pat	16:56
Paul	20:08
Powell	15:20
Rylander	19:28
Scuba	20:45
Stanimal	16:37
Tiede	16:33
Utah	21:28
Vardo	17:19
Vaughan	18:26
Wesley	19:42
Wolfe	15:34
Becky	Taper
Louisa	Taper
Colleen	Taper
Caleb	Taper
Louisa	Taper
Javier	Taper
KO	Taper
Jumper	Taper
Dozer	Taper
Shannan	Taper
Alsyon	Taper
Bryce	Taper
Petty	Taper
Ann	16:55	(modified)
Cheryl	16:41	(modified)
Baz	15:29	(modified)
Ben H	17:37	(modified)
Dre	NFT	(modified)
Joanna	17:11	(modified)
Rosa	17:58	(modified)
Roberto	21:14	(modified)
KK	18:07	(modified)
Blyde	18:07	(modified)
Margaret	12:26	(modified)
Kris G	19:23	(modified)
Jodi	9:39	(modified)
Pete	18:33	(modified)
Scott	14:32	(modified)
Fahey	15:12	(modified)
Larry	18:01	(modified)
Gary G	19:28	(modified)
Bruce	22:03	(modified)
Tauer	18:19	(modified)
Morriah	20:45	(modified)
LuLu	19:02	(modified)
Phillip	25:15	(modified)
Cannon	19:49	(modified)
Becca	17:50	(modified)
Shorter	19:07	(modified)
Stacy	19:39	(modified)
Paras	????	(modified)
Kat+1	16:30	(modified)
Big Jon	19:53	(modified)
Brian	20:10	(modified)
Carl	21:50	(modified)
Andy	21:02	(modified)
Socks	17:52	(modified)
Hiram	16:24	(modified)
Karina	?????	(modified)
Drew	25:02	(modified)
Erica	14:40	(modified)
Chelsea	21:08	(modified)
Jennifer	19:56	(modified)
O-Lift Workout		Strength Workout
Colleen		Jenn
Cannon		Cheryl
Fran		Parker
Kumagai		Ben M
Parks		Amaria
Scott		Rylander
Dozer
Papa John		Basic Barbell
Bruno		Stan
Alsyon		Mair
KO		Balaban
Jumper		Karina
Utah
Cho
Andy

"It is better to be hated for what you are, then loved for what you are not."
- Andre Gide 

Workout 4/29/12

Rest day.

"I do not mean to be the slightest bit critical of TV newspeople, who do a superb job, considering that they operate under severe time constraints and have the intellectual depth of hamsters."
- Dave Barry

For some reason, I felt this quote was really, really funny. 

Workout 4/28/12

General Warm-up
4 x 20 pullovers

Mobility / Team Stretch

Workout Specific Warm-up
5 x 3 of snatch, up to 80%
2 x 1 of snatch, 85%, 90% 

Workout
Regional Workout #5
Snatch Ladder w/ 20 double-unders 

"No news is good news.  No journalists is even better."
- Nicolas Bentley

Workout 4/27/12

General Warm-up
1000 meter row

Mobility / Team Stretch

Workout Specific Warm-up
5 x 5 of deadlift, up to 315 lbs (215 lbs)
5 pullups after each set 

Workout
10-9-8-7-6-5-4-3-2-1 of:
pullup
pushup
situp
150 meter run 

"Idealism is what precedes experience; cynicism is what follows."
- David T. Wolf

Workout 4/26/12

General Warm-up
550 meter run
4 x 20 pullovers

Mobility / Team Stretch

Workout Specific Warm-up
3 rounds, NFT of:
10 KB snatches, light
10 pullups
10 ball slams, light 

Workout
3 rounds for time of:
15 kettlebell swings, 24 kg (16 kg)
10 burpee box jumps, 24" box (20" box)

On the burpee box jump, use the 2012 Regional standards.

"Reality is the leading cause of stress amongst those in touch with it."
- Jane Wagner

Times:
Andy	4:39
Ann	5:12
Ari	5:54
Balaban	3:55
Billy	4:27
Bob H	5:44
Bruno	5:04
Carl	5:58
Clay	5:32
CoCo	5:55
Colleen	3:44
Cori	3:37
Daigle	3:44
Erica	3:54
Fahey	4:37
Fran	5:14
Hiram	5:05
Jane	4:59
Javier	3:47
Jenn	5:04
Jesus	6:52
Joanna	4:48
Julian	4:40
Kris	5:43
Kumagai	4:34
Lance	3:46
Larry	6:06
Lo	3:43
Nikki	5:32
Okuna	4:58
Pat O	6:15
Paul	4:17
Paula	4:48
Powell	4:42
Proper	4:11
Roberto	4:52
Scott	5:20
Shaira	6:00
Tiede	4:29
Vaughan	5:00
Wiley	3:09
Jacque	5:18	(12 kg)
Karina	3:49	(12 kg)
Sandra	5:54	(12 kg)
Diane	4:54	(12 kg)
Kerrie	7:23	(12 kg)
Pete	4:47	(16 kg)
Phillipp	7:29	(16 kg)
Kat +1	4:45	(modified)
Jodi	3:13	(modified)
Bruce	6:11	(modified)
Regional Workout
Becky	RFF
Jumper	RFF
O-Lift Workout		Strength Workout
Paula		Lance
Wiley		Julian
Cori		Andy
Lee		Cannon
Lo		Pat O
TJ
Lambo		Gymnastics
Jumper		Roberto
Fran		Dubos
Colleen		Utah
Becky		Erica
Jenn		Shaira

Workout 4/25/12

Jim Neely's Birthday Workout

General Warm-up
550 meter run
20 burpees

Mobility / Team Stretch

Workout Specific Warm-up
Dan John Warm-up
5 pullups after each set 

Workout
5 rounds for time of:
10 back squats, 135 lbs (95 lbs)
10 pullups, chin over
10 jerks, 135 lbs (95 lbs)

"Every time I close the door on reality it comes in through the windows."
- Jennifer Yane

Times:
Alex	11:28
Bartik	12:01
Big Jon	11:07
Bryce	9:48
Caleb	7:56
Cannon	11:47
Cho	15:00
Colleen	6:19
Erica	10:41
Fran	17:07
Joanna	16:43
Kahn	15:18
Louisa	12:16
Pat O	14:30
Powell	16:28
Rylander	16:13
Shawn	18:54
Tiede	13:55
TJ	10:17
MnM	13:36	(85 lbs)
Tiffany	15:57	(85 lbs)
Cari	14:17	(85 lbs)
Pat	13:35	(115 lbs)
Ben M	16:01	(115 lbs)
Jesus	12:17	(115 lbs)
Jim C	12:20	(115 lbs)
Balaban	10:20	(115 lbs)
Vaughan	15:58	(115 lbs)
Hiram	19:01	(115 lbs)
Parker	17:58	(115 lbs)
Steph	15:01	(75 lbs)
Kris	12:48	(75 lbs)
Kumagai	12:44	(75 lbs)
V	13:50	(75 lbs)
BA	14:14	(95 lbs)
Brown	17:39	(95 lbs)
Stanimal	15:41	(95 lbs)
Clay	11:56	(95 lbs)
Brandon	15:20	(95 lbs)
Shaira	16:19	(65 lbs)
Rosa	12:00	(65 lbs)
Nettie	13:00	(65 lbs)
Billy	17:38	(75 lbs)
Pete	18:38	(75 lbs)
Morriah	15:56	(55 lbs)
Chelsea	14:20	(55 lbs)
Boaz	14:12	(55 lbs)
Neely	21:13	(modified)
Cheryl	10:06	(modified)
Karina	16:25	(modified)
Cori	9:22	(modified)
Blyde	10:58	(modified)
Amanda	12:40	(modified)
Fahey	14:03	(modified)
Silverman	5:41	(modified)
Ben H	12:17	(modified)
Lambo	7:46	(modified)
Sandra	15:28	(modified)
Andrew	13:46	(modified)
Kerrie	15:18	(modified)
Tuesday
Cori	278
Monday
Joy	????
Regional Workouts		O-Lift Workout
Cori	RFF	TJ
Shannan	RFF	Clay
Dozer	RFF	Louisa
Lee	RFF	Colleen
Lambo	RFF	KO
Alyson	RFF	Silverman
Petty	RFF	Fran
Javier	RFF	Nettie
Colleen	RFF	Bryce
KO	RFF	Roberto
Jeremy	RFF	Jumper
Scuba	RFF
Frank	RFF
Caleb	RFF	Strength Workout
Jumper	RFF	Ben M
		MnM
Basic Barbell		Jesus
Stanimal		Sharia
CoCo		Kumagai
Kumagai

 

Workout 4/24/12

General Warm-up
1000 meter row
30 ring rows
30 pushups
30 squats

Mobility / Team Stretch

Workout Specific Warm-up
3 sprint starts 

Workout
On the 3 minute start interval:
9 x 1 minute row

Your score is the average number of meters rowed in the 9 intervals.

Regional competitors only do 5 intervals.

"A great many people think that polysyllables are a sign of intelligence."
- Barbara Walters 

Times:
Bryce	351
Big Jon	343
Javier	333
Wiley	331
Caleb	331
Fahey	328
Jonathan	326
Brian	325
Alex	324
Ben H	323
Silverman	322
Dubos	318
Pat	317
Larry	317
Petty	317
Balaban	313
Chad	313
Kadir	310
Utah	309
Ben M	308
Todd	305
Mark B	304
BA	303
Bruno	300
Powell	300
Jim	300
Cannon	300
Jesus	293
Frank	293
Roberto	293
Cho	292
Vaughan	292
Gully	291
Aaron	288
Brown	288
Okuna	285
Bruce	283
Kristian	271
Neely	266
Wolfe	262
Wenke	202
Lo	285
Joy	282
Stacy	279
Kristian	278
Rylander	276
Frank	275
Rudden	275
Tiffany	274
Steph	271
Tauer	270
MnM	269
V	269
Kerri	266
LuLu	266
Cheryl	263
Jenn	263
Ogle	263
Joanna	261
AJ	258
Kumagai	257
Jane	250
Margaret	248
Shaira	248
Paula	246
Jacque	243
KK	243
Nikki	242
Skills Workout		Strength Workout
10 minutes of:		Ban
20 KB snatches		Jenn
20 ball slams		Cheryl
20 lunges		Paula
		Shaira
Rounds:		Wolfe
Grey	2+52	Jodi
Mair	3+20	SFM
Christopher	1+50	Papa John
Myers	3+15	Joanna
Michael Miller	2+33	Tiffany
Jon Paul	3+17	Cho
Blyde	3+35	Kadir
		Dubos
Regional Workouts		Vaughan
Colleen	RFF	Jesus
Louisa	RFF
Alyson	RFF	O-Lift Workout
Lambo	RFF	Shannan
Shannan	RFF	Colleen
Lo	RFF	Jumper
Lee	RFF	KO
Caleb	RFF	Becky
Dozer	RFF	Lambo
Jumper	RFF	Scuba
KO	RFF	Silverman
Scuba	RFF	Caleb
Erica	RFF	Dozer
Bryce	RFF	Lee
Becky	RFF	Alyson
		Papa John
Gymnastics Workout		Lo
Erica		Bryce
Kumagai		Cannon
Colleen		Wiley
KO
Scuba

Workout 4/23/12

Julian's Birthday Workout

General Warm-up
1000 meter row
4 x 20 pullovers

Mobility - Team Stretch

Workout Specific Warm-up
5 x 3 HSS, up to workout weight
5 toes-to-bar after each set 

Workout
21-15-9 reps for time of:
hang squat snatch, 95 lbs (65 lbs)
toes-to-bar 

"Nature does not hurry, yet everything is accomplished."
- Lao Tzu

Times:
Alex	10:50
Alyson	8:30
Amaria	9:22
Andy	10:35
Bartik	10:47
Big Jon	12:56
Brown	16:56
Bryce	9::41
Caleb	5:19
Cannon	8:38
Chad	11:25
Cho	15:00
Christo	7:11
Colleen	4:57
Dozer	5:21
Dubos	9:52
Erica	7:13
Fran	14:56
Huffine	7:51
Javier	8:15
Jenn	10:43
Joanna	10:43
Jody	9:39
Julian	13:30
Jumo Sexy	8:22
Kahn	11:20
Kumagai	12:26
Kurt	11:48
Lance	10:55
Lee	4:41
Lo	7:20
Louisa	7:54
MnM	10:51
Parker	14:23
Pat	14:26
Proper	8:31
Scott	11:28
Scuba	9:01
Tiede	12:58
TJ	9:15
Utah	18:21
Wesley	10:00
Jonathan	9:55	(75 lbs)
Wolfe	9:10	(75 lbs)
Jesus	11:34	(75 lbs)
Shawn	11:00	(75 lbs)
Billy	11:33	(75 lbs)
Clay	9:54	(75 lbs)
Shorter	12:11	(75 lbs)
Kadir	11:00	(75 lbs)
Vaughan	14:58	(75 lbs)
Brandon	15:48	(75 lbs)
Berj	12:53	(75 lbs)
Aaron	????	(75 lbs)
Hiram	12:48	(75 lbs)
Tauer	11:48	(55 lbs)
Ogle	11:12	(55 lbs)
Paula	14:46	(55 lbs)
Ben M	13:17	(65 lbs)
Todd	10:03	(65 lbs)
Rosa	7:32	(40 lbs)
Ann	10:16	(40 lbs)
Margaret	9:40	(40 lbs)
Jane	11:49	(40 lbs)
LuLu	9:07	(40 lbs)
Jennifer	12:12	(40 lbs)
Kris	11:32	(40 lbs)
Ben H	11:30	(modified)
Carl	11:42	(modified)
Cheryl	4:46	(modified)
AJ	10:10	(modified)
Amanda	8:13	(modified)
KK	8:45	(modified)
Kristian	11:30	(modified)
kat +1	8:30	(modified)
SFM	10:00	(modified)
Jodi	10:08	(modified)
Morriah	10:02	(modified)
Fahey	10:09	(modified)
CoCo	12:08	(modified)
Bruce	9:39	(modified)
Silverman	????	(modified)
Stacy	7:10	(modified)
Becca	6:42	(modified)
Karina	8:57	(modified)
Roberto	8:54	(modified)
Grey	10:16	(modified)
Regional Workouts
Becky	RFF
Cori	RFF
Jumper	RFF
KO	RFF
O-Lift Workout		Strength Workout
TJ		Jenn
Becky		Cheryl
Jeremy		Parker
Colleen		Carl
KO		Lance
Alyson		Julian
Jumper		Cannon
Lee		Andy
Dozer
Bryce		Basic Barbell
Kumagai		Wiley
Cho		Toddy
Dubos		CoCo
Louisa		Paula
Caleb		Kumagai
Lo		Clay

Workout 4/22/12

Rest day.

"There is a difference between imitating a good man and counterfeiting him."
- Benjamin Franklin 

"Many CrossFit Affiliates don't know the difference."
- Skip Miller