Crossfit SoCOS

May 7, 2009

CrossFit SoCOS is official closed.

I started this week over at Pikes Peak CrossFit training the morning workouts and covering any other training times as needed.  I feel like the transition is going very smooth.  If you have not had the chance to make it by yet, please do!  It's a bigger space then a garage and they have great and fun community at Pikes Peak.  I know making a change is sucky at times or, in general, hard for some people, but we all adjust to the "new" and it is not all that bad!  The Pikes Peaks location is downtown on Colorado Ave and Weber, in the alley right behind HeeBee GeeBee's Tatoo.  I know that this location is closer for some and farther for others - You do have all month to give it a shot with nothing to lose.  If you have any questions or would like me attend one of the training times with you, please feel free to contact me.  My phone # is 719-238-6750.  I am looking forward to seeing all of you.

...Crossfit is hard. It works because we train with Intensity (high power output) 

day in and day out.You need Intensity because training with Intensity is were 

the good stuff happens..... you get fitter faster!  Focused on the task at hand? You should always try to train the way you are gonna bring it on game 

day! (But every now and then train just for the sake of getting in a good 

workout without trying to crush it!)"  --simple as that! ~Freddy, CFOneWorld

The Rocky Mountain Regional Games are next weekend!!!  May 16-17th, hosted at Front Range CF.  Our Region is made up of 11 states, from Illinois west to Colorado.  There are 61 affiliates in those states.  It is a awesome opportunity to get together, compete with one another and see some exceptional athletic performances.  

Here is a bit of info shared by Freddy from CF One World, right before the SoCal Regional Qualifier.  Check out the post from April 16th -- CIRCADIAN RHYTHM

We don't know what the workouts will be yet, but here are standards for some of the movements that might come up!

May 16-17 Schedule:
Sunday, May 10th 9:00 PM Workout Announcements
Tuesday, May 12th 9:00 PM Scaling Deadline
Thursday, May 14th 9:00 PM Heat Assignments
Friday, May 15th 5:00 - 8:30 PM Athlete Registration

Saturday, May 16th 7:30 - 9:30 AM Athlete Registration
Saturday, May 16th 8:30 AM Opening Ceremonies
Saturday, May 16th 9:00 AM WOD #1 Start
Saturday, May 16th 2:00 PM Wod #2 Start
Saturday, May 16th 6:30 PM Sunday's Workout Announcement

Sunday, May 17th 9:00 AM WOD #3 Start
Sunday, May 17th 1:00 PM Women's Finals Heat
Sunday, May 17th 1:30 PM Men's Finals Heat
Sunday, May 17th 2:30 PM Awards Ceremony

Please check out Front Ranges website - click on Regional CF Games link on the right!!!  It has all the info you will need.

Wether you are competing or not, please come and give everyone your support and loud cheering voices!!! :)  See you there.

 

Friday- May 1, 2009

First day at Pikes Peak CrossFit - Training times available today are at 8:45AM, 12:00PM, 4:30PM and 5:30PM.  Saturday there will be a 10:00AM training time.  Sunday the training time will be at 2:00PM.  I will be out of town over the weekend.  I hope you all have a fun filled weekend and I will see you bright and early Tuesday morning :)

WOD: "Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Score equals the total reps from all 32 intervals.

Thursday- April 30, 2009

WOD: 2 Rounds for max reps-
2 Minutes of double unders
1 Minute of rest

2 Minutes of Kettlebell step-ups  #44/26
1 Minute of rest

2 Minutes of sit-ups
1 Minute of rest    

NOTE: There will be no evening workout.  The movers will be here getting the equipment.  If you are still wanting to come by and help with painting, cleaning, pizza and beer, please come by!!!  

TODAY'S Results:
Clay- 384 reps Rx'd
Christian- 476 reps (singles, #35kb)
Jamie- 342 reps Rx'd
Shyla- 313 reps Rx'd

Wednesday- April 29, 2009

                                                                                                          

WOD: "DT" 5 rounds for time-                           12 Deadlift  #155/105

   9 Hang power clean  #155/105

   6 Push jerk  #155/105

--In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. 

  

TODAY'S Results:
Jason- 17:20 Rx'd (Push Presses!)
Christian- 19:43 (#135, 95, 125)
Clay- 18:42 (#135)
Shyla- 12:16 (#105, 75)
Natalie- 12:46 (#105, 75)
DJ- 11:23 (#135, 95)
Ben- 16:26 (#135, 125)

 

"Practice for challenges as if your life hangs in the balance." ~Carolyn Kylstra

-Christian, Jamie and Clay with heavy Deadlifts.

Tuesday- April 28, 2009

WOD: 3 Rounds for time of-                           

10 Deadlifts  #275/185 
50 Double unders (Sub- 250 singles or 60 tuck jumps)

(This is workout #2 from the Mid Atlantic Regional Qualifier.)

And remember the Jack Quinn 5k Run at 6:15PM!!!

TODAY'S Results:
Jamie- 8:26 (#115)
Clay- 7:58 (#235)
Christian- 11:37 (#185, tuck, singles)
Jason- 14:30 Rx'd
Ben- 17:15 (#235, singles)
Shyla- 12:38 (#165) + Main Site WOD
JQ Run:
Clay and Jamie

"If you will call your troubles experiences, and remember that every experience develops some latent force within you, you will grow vigorous and happy, however adverse your circumstances may seem to be." ~ J.R. Miller

Monday- April 27, 2009

WOD: "Nicole" As many rounds as possible in 20 minutes of-                                     

400M Run 
Max rep Pull-ups

Record the number of Pull-ups completed for each round.

TODAY'S Results:
Christan- 67 PUs (grn band), 5 rounds
Clay- 117 PUs, 6 rounds
Sierra- 57 PUs (red band), 5 rounds + run
Shyla- 108 PUs, 6 rounds

"The deepest personal defeat suffered by human beings is constituted by the difference between what one was capable of becoming, and what one has in fact become." ~ Ashley Montagu

Sunday- April 26, 2009

This post unfortunately is a hard one for me to write...  
First, I want to thank each one of you for discovering CrossFit and 
becoming part of the community.  I can not express all of the fun 
and experiences I have had, since I have become a trainer. I am 
grateful to all of you for your dedication and support of SoCOS 
and most of all the friendships built.

CrossFit SoCOS is closing.  I am having a hard time letting go.  The last day in the garage, will be April 30th.  All athletes/members of SoCOS will be able to train for free for the entire month of May at the Pikes Peak CF location.  Take advantage of this!  It will give you the chance to see if the location, times and the vibe, fit your needs.  Please, go and attend any of the scheduled times May 1-31.  We still have a few more weeks together and I am hoping to help make this transition as smooth and fun as possible.  During May 5th-15th, I will be training steady at Pikes Peak CrossFit, Monday through Friday the 5:30 a.m. and 6:30 a.m. WODs, plus covering any of the other available training times as needed.  I truly think you will enjoy it at Pikes Peak.  Dru, Greg and I met Janurary 2008 at a Level 1 Cert in Santa Cruz.  We have worked together as trainers and CF owners for more then a year now. Their space is great and is full of amazing people, trainers and community.  Check out the web site for location and the other training times avalible.  Pikes Peak CrossFit

If you have any questions or concerns, please contact me by email or give me a call.  

I will be moving to Birmingham, AL after the Regional Games in May.  I hope all of you will please stay in touch and if you ever find yourself touring the South, I hope you make time to visit me. (I can't wait to hear all of your jokes about my new location!)

Mark your Calendars!

Clean-up Party - Thursday, April 30th at 5 p.m. - until?  Any volunteers will be great!  We will be retiring the Pull-up bars, stacking the mats, moping and painting the walls back to plain white.  I will have pizza and beer for anyone wanting a cheating high carb dinner!!!

Closing Party- Tuesday, May 5th at 7 p.m., after the JQ 5k Run downtown.  I have not decided on a location for the fun, food and drinks, yet.  If you have cool idea's, please share them and we can vote this week!

See you in morning and tomorrow afternoon :)

Saturday- April 25, 2009

WOD: 2 Rounds for time-  (YES, Only 2!)

10 Push Press  #75/50
20 Kettlebell Swings  #53/35
400M Run with # med ball

Have a Great weekend :)

TODAY'S Results:
Christian- 12:36 Rx'd w/#20 med ball
Shyla- 9:48 Rx'd w/#14 med ball

"In the realm of ideas, everything depends on enthusiasm; in the real world, all rests on perseverance." ~Johann von Goethe

-Clay, Tim, Justin and Natalie during the "Murph".

Friday- April 24, 2009

WOD: "CrossFit Total"                                     

1 Back Squat
1 Shoulder Press
1 Deadlift

(Last done- 2/10/09)

TODAY'S Results:

Justin- 315, 145, 355PR = 815 

Clay- 245, 120, 310PR = 675 

Christian- 225, 130, 250 = 605 

Joe- 205, 125, 250 = 580 

Sierra- 135, 65, 155 = 355

Ben- 255PR, 125, 295PR = 675

(1st CFT for everyone, except Ben) 

Great work - I know it was a rough week! Thanks for showing up and giving it your all.  Today was Justin's last day.  He started CF in January this year as an avid runner.  He has doesn't run nearly as much and has improved on his running times, just by doing CF!  Thank you for coming and working out with us for the past 2 weeks!!! We will miss you and we wish you the best and stay safe during your deployment. 

"No matter what has happened, always behave as if nothing had happened." ~Arnold Bennett

Thursday- April 23, 2009

WOD: For time-                       
9-15-21 of

Wall ball  #20/14
Knees to Elbows
Good mornings
Sit-ups
-End with 200M Sprint

5:00PM- We will be going up the Incline, in Manitou.  If you want to car pool, please text/call.  There will be a 6:30PM WOD, so if you are unable to join us at the Incline, you are still able to get the evening WOD!!!

TODAY'S Results:
Christian- 11:00 Rx'd
Shyla- 8:44 Rx'd
Justin- 7:34 Rx'd
Cory- 7:45 Rx'd
Natalie- 7:55 Rx'd
Ben- 11:36 Rx'd
Incline-
Jamie, Clay, Cory, Justin, Tim and Shyla

  

-Yesterday at the Jack Quinn Run.