Front Range CrossFit:

Workout 9/1/12

General Warmup
1000 meter row
550 meter run

Mobility Session/Team Stretch

Workout Specific Warmup
Skill Work

Workout
It's an interval workout.
And it takes place out back
And it's complicated.

See you there.

"We must embrace pain and burn it as fuel for our journey."
- Kenji Miyazawa

Comments (1)

Workout 8/29/12

General Warmup
550 meter run

Mobility Session/Team Stretch

Workout Specific Warmup
5 x 5 of either squat, up to workout weight
5 pullups and 5 stick jumps after each set

Workout
Colorado Open Workout # 4
For time:
50 front squats, 135 lbs (95 lbs)
50 stick jumps, 12" stick
50 pullups

OR

Colorado Pro Wrokout # 4
For time:
50 overhead squats, 135 lbs (95 lbs)
50 stick jumps, 20" stick
15 muscle ups (10 for women)

The stick jumps are over and back. So you count the rep every time you are on the left side of the stick.

Do not mix an match either variation. Please choose one or the other.

"When you are through changing, you are through."
- Bruce Barton

Comments (6)

2012 Colorado Open Sunday Workouts

Heat Times and Results:
http://scores.loadtimerounds.com/2012-colorado-open/

2012 Colorado Open Reebok Discount Code
Reebok has provided a 10% off discount code for the Colorado Open for all event participants and attendees! Scroll down and on the left hand side of this website, there is a Reebok logo. Click on it and make your purchaces. You can enter the code at check out and you'll get 10% off your total order.

www.ShopCrossFitReebok.com
Discount Code: CF_KO_FRONTRANGE
10% OFF ORDER TOTAL
Valid from 8/25-8/27

2012 Colorado Open Pure Encapsulations Discount Code
Pure has provided a 10% off discount code for the Colorado Open competitors and attendees. You can enter the code as check out and you will recieve a 10% discount on your entire order.

www.purecapspro.com/perform
Discount Code: Crossfit812
10% off order total
Valid thru August 31st

Matt Hatchcock making 315

Sunday Workout #1

As many rounds and reps in 5 minutes of:
5 deadlifts
10 overhead lunges, 24 kg (16 kg)

Open Division weights: 225 lbs (155 lbs)
Pro Division weights: 275 lbs (185 lbs)

Deadlift
The barbell starts on the ground and finishes grasped in the hands at mid thigh, with the knees and hips extended. The shoulders must be behind the barbell when viewed from the side. THE BARBELL CANNOT BE DROPPED! If the barbell is dropped, that rep will not count. The barbell cannot be bounced. The arms must stay extended as the barbell is lowered to the ground for the rep to count.

Overhead Lunge
The athlete starts in an upright position with the kettlebell locked out overhead and steps forward into a lunge position, with the back knee touching the ground. The athlete then steps back up into the upright position. The athlete must use the same arm for the entire set of 10 reps and must alternate legs on each rep.

Sunday Workout #2
Open Division
For time:
50 front squats, 135 lbs (95 lbs)
50 stick jumps, 12" stick
50 pullups, chin over

Front Squats
The athlete starts standing with hips and knees in full extension and the barbell in the front rack position. The athlete descends until the hip crease is below the patella and then rises back up to the starting position. You may do a squat clean for the first rep.

Stick Jump
You must start on the left side of the stick, and perform a two footed jump over the stick and then a two footed jump back over the stick, WITHOUT DISLODGING THE STICK. That is one rep. You may not step over the stick. It must be a jump.

Pullups
You must start each rep with your elbows and shoulders completely extended. The rep will be counted when your chin is visible over the pullup bar. You may use any type of kip that you wish, but your chin must be visible over the bar.

You may use athletic tape on your hands. You may NOT use gloves, gymnastics grips or anything else between your hands and the pullup bar. Any kind of adhesive applied to the hands will be cause for immediate disqualification from the event.

Pro Division
50 overhead squats, 135 lbs (95 lbs)
50 stick jumps, 20" stick
15 muscle ups (10 muscle-ups for the women)

Overhead Squat
The athlete starts standing with hips and knees in full extension and the barbell locked out overhead. The athlete descends until the hip crease is below the patella and then rises back up to to the starting position. You may do a squat snatch for the first rep.

Stick Jump
You must start on the left side of the stick, and perform a two footed jump over the stick and then a two footed jump back over the stick, WITHOUT DISLODGING THE STICK. That is one rep. You may not step over the stick. It must be a jump.

Muscle-Up
The athlete starts hanging from the rings, with the elbows and shoulders in complete extension. The athlete raises themselves up until they are above the rings, with the elbows and shoulders in compete extension. AT NO POINT MAY THE FEET RISE HIGHER THAN THE BOTTEM OF THE RINGS.

Comments (1902)

Workout 8/25/12

Colorado Open Schedule Changes.
Please remember, the Colorado Open is this weekend, and FRCF will be completely closed on Saturday, August 25th and will only be open for the 6 and 9 AM CrossFit Workouts on Friday, August 24th.

"No man is sane who does not know how to be insane on proper occasions."
- Henry Ward Beecher

Comments (1)

Colorado Open Saturday Workouts

The Friday Pro Workout will be announced on Friday at 5 PM. The Pro Women will start right at 6 PM. The Pro Men will start at 6:30 PM.

The Heat start times are listed below. We used the order in which you signed up to determine the start order. The heats will stay the same for all of Saturday. We will reorder the heats for Sunday.

2012 Colorado Open Heat Schedule

Saturday Workout #1
2 rounds for time of:
60 double-unders
40 wall ball shots, 20 lbs (14 lbs)
20 burpee box jumps, 12" box

Start time: 9 AM
15 minute time cap

Double-unders
The jump rope must pass cleanly under your feet twice per jump.

Wall Ball
The wall ball shot starts with the athlete standing and the medicine ball grasped in both hands at chest height. The athlete then squats down, achieving the bottom of the squat with the hip crease below the top of the patella. The athlete then explosively stands up, throwing the medicine ball at the green target. The ball must make contact with any part of the green target for the rep to count. If the ball does not hit the target, the entire rep must be performed from the start.

Burpee Box Jump
The athlete starts standing, achieves a prone position with the chest touching the floor and then achieves a standing position. At this point the athlete performs a two footed jump onto the box. The rep is completed when the athlete shows control and has both feet fully on the box with hips and knees fully in extension.

Float Workout
2 minutes of:
row for meters

1 minute break

3 minutes for reps of:
8 stone over wall
8 wall jumps

Open Division weights: Men, 145 lbs Women, 95 lbs
Pro Division weights: Men, 175 lbs Women 115 lb

This event will run outside from 10 AM until 6 PM. A heat will start every ten minutes. There are only 6 spots per heat. YOU are responsible to make sure that you get this workout in. There is plenty of time all day for all of you to get this workout in. Please do not wait until the last minute. This station will shut down promptly at 6 PM.

The Pro Division will be doing this workout from 9-10 AM, in the same heats as the Friday Pro Workout.

The Row and the Wall event will be scored as two seperate events.

Stone over Wall
The stone starts on the ground, with the athlete in a standing position. At the call of "GO!" the athlete bends down, picks up the big round ball and gets it over the wall. The athlete then runs AROUND the wall and repeats the process. The athlete does this for 8 reps.

Wall Jumps
Before the athlete can begin the wall jumps, the atlas stone MUST be stable and unmoving on the designated spot!!! The athlete places his/her hands on the top of the wall and gets OVER the wall. The athlete does this for 8 reps.

The athlete continues performing as many rounds and reps as possible in the three minutes.

Saturday Workout #2
Ground-to-Overhead Ladder

Start time: Women 3 PM, Men 4 PM

Ground-to-Overhead:
The barbell starts on the ground, and finishes with the barbell locked out overhead. The most efficient way to accomplish this will be with a clean and jerk. You must lift the barbell from the ground to overhead and finish in a stable, non moving, locked out position. We are not using USAW rules, and press outs, while very, very inefficient; will not be cause for a "no lift". That's why we aren't calling it the Clean and Jerk. The athlete must wait for the judge's signal to drop the weight.

You will start with the lowest weight listed for your gender and at the call of, "Lift" will have 20 seconds to make a successful attempt. You may take as many attempts as needed within the 20 seconds to make your successful lift. In order for the lift to count, the judge must give you the "down" signal prior to the call of "rotate". At the 20 second mark, you will hear the call of, "Rotate." You will then have 10 seconds to move to the next barbell. You will then wait at that barbell for the call of, "Lift".

After you have missed your attempt, you may choose to retry the weight. Or you can choose to perform as many deadlifts as possible in the time remaining. There may be many of you that successfully lift the same weight. We will use the number of deadlifts to break up any ties.

You may use a weight belt that is 10 cm (4 inches) or less in width. You may use knee sleeves, but not knee wraps. You may use wrist wraps.

Women Weights (lbs): 95, 105, 115, 125, 135, 145, 155, 165, 175, 180, 185, 190, 195, 200, 205, 210, 215
Men Weights (lbs): 135, 145, 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295, 305, 315

Comments (137)

Workout 8/24/12

Colorado Open Schedule Changes.
Please remember, the Colorado Open is this weekend, and FRCF will be completely closed on Saturday, August 25th and will only be open for the 6 and 9 AM CrossFit Workouts on Friday, August 24th.

General Warmup
1000 meter row
550 meter run

Mobility Session/Team Stretch

Workout Specific Warmup
5 x 3 of press, up to 165 lbs (115 lbs)
5 pullups and 10 squats after each set

Workout
Cindy
As many rounds in 20 minutes of:
5 pullups
10 pushups
15 air squats

"Madness need not be all breakdown. It may also be break-through."
- R.D. Laing

Comments (0)

Results:
Alex	5+30
Amaria	6+25
Becky	6+40
Beecroft	4+20
Brad Y	4
Brett	4+32
Cannon	4+30
Carol	6+2
Cho	4+15
Danielle	5
Gary	3+35
Javier	6+10
Jenn	5+16
Jesus	4+35
Jodi	3+8
Jody	5+38
Jumper	6+15
KO	5+42
Lance	6+2
Leenie	7+31
Lo	6+32
Louisa	6+31
Mickey	4+33
Roberto	5+9
Rosa	4+4
Rylander	4+39
Scott	5+40
Silverman	NFR
Stanimal	4+3
Templeton	4+31
Tiffany	5+20
Kerri	3+39	(12 kg)
Elina	4	(12 kg)
Lindsey	5+25	(12 kg)
Ann	5+2	(12 kg)
Boaz	4+34	(12 kg)
JT	3+40	(16 kg)
McG	3+31	(16 kg)
Fogel	4+6	(16 kg)
Kim	5+7	(8 kg)
SFM	16:12	(modified)
Cori	16:00	(modified)
Aaron	5+12	(modified)
Shannan	NFR	(modified)

Wednesday
Kumagai	14:34

O-Lift Workout		Strength Workout
Danielle		Jesus
Rosa		Louisa
Danielle		Louisa
Mickey		KO
Silverman		Fogel
TJ		Amaria
Becky		Jenn
Brett		Lee
Colleen		Caleb
Shannan
Jody
Karina
Andy
Pat R
Lance

Times:
Amaria	18:12
Andy	19:43
Brett	16:03
Cannon	22:01
Colleen	15:41
Dan	17:12
Hiram	17:01
Javier	17:00
Jody	18:28
Jumper	19:16
Kahn	23:09
KO	16:51
Larry	22:38
Lauren	22:54
Lee	14:50
Louisa	20:19
Matty G	17:30
Parker	21:37
Pat L	19:06
Roberto	19:22
Ryan	20:04
Sam	21:47
Scott	18:25
SFM	18:28
Silverman	21:21
Stacy	20:!6
Stefan	18:20
Templeton	18:12
Tiede	17:08
TJ	17:23
Utah	17:57
Vaughan	21:09
Wolfe	24:53
Zach	23:45
Brown	22:55	(115 lbs)
Stanimal	23:44	(115 lbs)
BA	21:17	(115 lbs)
Gully	18:41	(115 lbs)
Greg	23:05	(115 lbs)
John c	19:59	(115 lbs)
Josh L	23:43	(115 lbs)
Leddy	20:57	(115 lbs)
Shaira	25:49	(75 lbs)
Nicole	26:17	(75 lbs)
Schwartz	21:30	(75 lbs)
Chris K	16:15	(95 lbs)
Callahan	23:25	(65 lbs)
Kat	25:23	(65 lbs)
Becca	18:30	(65 lbs)
Kerri	23:48	(65 lbs)
AJ	24:47	(55 lbs)
Mair	24:23	(55 lbs)
Neely	33:11	(55 lbs)
Dre	25:59	(modified)
Rylander	13:36	(modified)

O-Lift Workout		Strength Workout
Danielle		Jenn
Brett		John
Colleen		Scott
Andy		Carl
Kumagai		TJ
KO

Gymnastics
Brett
Erica
Colleen

Times:
Beecroft	4
Kurt	8
Stefen	5+9
Mickey	5
AJ	3+10
Jenn	4+5
Lauren	6+1
Tiffany	5+8
Joanna	6
Jodi	6
Wolfe	4+5
Dana	7+7
BA	4
MnM	6+7
Roberto	4+8
Nick	5
Scott	6+5
Small	6+1
Fahey	4+10
Gully	4+10
Dana	5
Kumagai	5
Larry	4+2
Cho	6+3
Cannon	5+2
Jesus	5+1
Tiede	6
Wesley	5
Vaughan	3
Hiram	5
Cari	3+9
TJ	7+2
Pat R	5+1
Zach	4+5
Brett	6+10
John Clark	5+7
Josh L	5+4
Chad	5+10
Julie	6+9
Big Jon	6+1
Danielle	4+3	(135 lbs)
Tauer	5+6	(135 lbs)
Paula	3+4	(135 lbs)
Mopper	5+5	(135 lbs)
Joy	6+4	(135 lbs)
Rhonda	3+12	(135 lbs)
Schwartz	5+5	(135 lbs)
Brown	3+1	(185 lbs)
Grant	3+3	(185 lbs)
Sam	4+1	(185 lbs)
Greg	4+3	(185 lbs)
Leddy	4+6	(185 lbs)
Ann	5	(115 lbs)
Jane	4+8	(115 lbs)
Mini	4+1	(115 lbs)
JT	4+5	(115 lbs)
Matty G	7+3	(135 lbs)
Fogel	4+12	(135 lbs)
Gillum	3+6	(135 lbs)
Winslow	5	(135 lbs)
Kim	5+10	(95 lbs)
Kat	5	(95 lbs)
Erin	4+3	(95 lbs)
Tammy	4	(modified)
JW	3+5	(modified)
Becca	6	(modified)
Pete	5+10	(modified)
Stacy	7+11	(modified)
Christy	5+6	(modified)
Rylander	NFT	(modified)
Socks	???	(modified)

Pro Workout #1
Lee	5:38

O-Lift Workout		Strength Workout
Jenn		Carl
Dandrews		Cori
TJ		Crayne
Lee		Big Jon
Kumagai		Winslow
Lambo		Dana
Colleen		Small
Andy		Fahey
Tiede		SFM
Brett

Basic Barbell
AJ
Tauer
Mopper
Paula

Times:
Alec	18:01
Ann	15:15
Arick	14:44
BA	14:57
Becky	9:06
Beecroft	12:53
Ben M	15:00
Brad Y	16:55
Bruno	14:37
Cannon	14:20
Casper	9:01
Chad	10:40
Cho	11:43
Christo	8:21
Cori	9:59
Dana	12:02
Dandrews	11:31
Danielle	14:46
Elina	16:11
Erin	21:05
Fahey	15:54
Fogel	15:38
Gillium	16:16
Grant	17:02
Hiouas	16:49
Hiram	10:44
Huffine	9:28
Jackie	18:18
Jane	14:24
Javier	7:57
Jenn	15:15
Jesus	14:04
Jim	15:58
Joanna	13:44
John Corey	14:26
Joy	13:30
JT	17:21
Kerri	22:17
Kerrie	18:04
Kumagai	19:09
Kurt	10:57
Lauren C	11:23
Lee	7:30
Lindberg	14:17
McD	19:19
Mickey	15:25
Molly	11:52
Paula	15:50
Paule	17:03
Petty	9:48
Powell	10:26
Rhonda	14:56
Rlley	15:08
Roberto	12:41
Rosa	17:39
Schwartz	14:55
Scott	10:06
Shorter	16:26
Small	12:48
Tauer	12:42
Tiede	11:08
Vaughan	11:48
Wesley	12:10
Wolfe	14:13
Lewis	12:59	(modified)
Dre	13:53	(modified)
Becca	10:45	(modified)
Socks	8:00	(modified)
Andy	NFT	(modified)
Bentslin	NFT	(modified)

O-Lift Workout		Strength Workout
Dan		Jen
Becky		Dana
Jim		Wolfe
Scott		Cori
Small		Shorter
Lee		Petty
Tiede		Fogel
Kumagao		Tauer
Pat R		Chad
Cho		Vaughan
Powell		Shawn G

Basic Barbell
Paula
Andy
Beecroft
Crayne

Front Range CrossFit

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