Crossfit SoCOS

August 30 - September 1, 2008

Saturday = Rest Day :)

Sunday = 9 a.m. Bear Creek Park Trail Run (21st St. & Rio Grande -meet at the Dog Loop parking area)
Team dinner at 5 p.m.

Monday, Labor Day = It's the start of the 50 day Burpee Challenge!!! Do 1 Burpee today. We are starting on CF Santa Cruz's day 50 of there 100 day challenge (crossfitsantacruz.com) We will be adding one each day until we get to 50 burpees on the 50th day! That's a total of 1275 burpees total =)
Your tolerance level for burpees will be high and your Push-ups should improve immensely from this. Bonus: If burpees are in the WOD, you may count them towards the number of burpees for that day if you would like!

Note: Tuesday 6:30 a.m. training time added, to make up for the long holiday weekend.

-Slater zonked out after studying some CF WOD's this afternoon. I think he feels we all deserve a relaxing Holiday weekend. Enjoy your Labor Day! (wikipedia/ Labor day...) This might be something fun to check out - Colorado Springs Balloon Classic! or Commonwheel Artists Co-op Festival in Manitou-

August 29, 2008

WOD: "Angie"
For time- Complete all reps of each exercise before moving to the next.
100 Push-ups
100 Pull-ups
100 Sit-ups
100 Squats

TODAY'S Results:
Christy- 33:00 (jumping PU's, knee push-ups)
Jamie- 23:40 Rx'd baby!!!
Shyla- 23:17 Rx'd
Natalie- 19:15 (jump PU's, knee push-ups)
Jamie E- 23:50 (jump PU's)

"I like nonsense, it wakes up the brain cells. Fantasy is a necessary ingredient in living, it's a way of looking at life through the wrong end of a telescope. Which is what I do, and that enables you to laugh at life's realities."
~Theodor Geisel

-Jamie E and Natalie practice the Snatch and KB Swing w/ DBs for a warm-up before the WOD-

August 28, 2008

WOD: Overhead Squats-
5-5-5-5-5

OH Squatting Safely - Eva T
OH Squats - Going Heavy!
Bodyweight OH Squats - Nicole

Plus, Endurance work:
6 rounds timed for each individual round w/ recovery of-

400M run - recovery time is the time you complete the 400M lap
100M sprint - recovery time is the time you complete the 100M
straight away
400M run - recovery time is the time you complete the 400M lap
200M sprint - recovery time is the time you complete the 200M sprint
100M sprint - recovery time is a 2 minute rest before completing
the last 400M
400M run - sprint the 2 corners hard

For best results, try and do the running portion on a track.

"If winning isn't everything, why do they keep score?"
~Vince Lombardi


-Dave w/ the Power clean & jerk-

August 27, 2008

WOD: 10-9-8-7-6-5-4-3-2-1 of-
Wallball and Push-ups
End with an 800M Run

6:00 p.m. Hiking the Stairway to Heaven, the Incline in Manitou Springs
Meet at the gym at 5:30 to ride together or meet at the start of the railroad ties/ base
6 p.m.

TODAY'S Results:
Christy- 13:15 (#8 med ball)
Shyla- 9:02 (#12 med ball, paralette push-ups)
Incline:
Jamie- 33:00
Scott- 41:00
Dave- 47:30
Natalie- 48:30
Christy- 53:00
Shyla- False summit= 24:00, went up and down helping everyone push to the Top
We all ran down Barr Trail to get back to the bottom - overall hike, hanging out, and run took about an hour and half. A few of us stopped at Amanda's Fonda, enjoyed a drink and bite to eat before calling it a night!!!
Hard work from everyone. Way to keep tackling the stairway to heaven :)

"If you don't like something, change it. If you can't change it, change your attitude. Don't complain."
~Maya Angelou

-Jamie and Natalie w/ Sit-ups and Good mornings (sub back ext) in the workout "Micheal"-

August 26, 2008

WOD: "Nicole"
As many rounds as possible in 20 minutes.
400M Run
Max rep Pull-ups

Record the rounds and number of Pull-ups completed for each round.
-If you are training for the TSC do strict pull-ups. Kipping or band assisted otherwise.

TODAY'S Results:
Jamie= 6 1/2 rounds - 8,8,8,7,5,6 Kipping PU's
Shyla= 6 1/4 rounds- 10,9,11,8,9,8 Kipping PU's
Natalie= 5 1/2 rounds- 3,3 (w/ Band), 10,11,12 (w/ Band + jump)
Jamie E= 6 rounds- 8,6,5,6,5,5 Strict PU's

"Seek freedom and become captive of your desires. Seek discipline and find your liberty."
~Frank Herbert

-Christy, Jamie E, Natalie, Jamie and Shyla knockin out 150 Push Presses. And Amber working on body weight strength in Pull-ups. Way to keep your form as the shoulders started to fatigue.-

August 25, 2008

WOD: 5 rounds for time-

30 Push Presses #45
30 Double unders (100 Singles)

TODAY'S Results:
Jamie E- 21:33 #45 rx'd
Christy- 21:49 #20
Natalie- 13:58 #45 rx'd
Jamie- 12:54 #45 rx'd
Shyla- 12:06 #45 rx'd
Amber- "1/2 Cindy"= 5 rounds (jump PU's, knee push-ups)

“Chaos in the world brings uneasiness,
but it also allows the opportunity for creativity and growth.”
~Tom Barrett quotes

-Amber and Natalie are working hard, as Dave takes a moment to pose!!! Just kidding. He is wiping sweat off this face, as he gets ready for box jumps.-

August 24, 2008

We hiked Mt. Cutler this afternoon at 4 p.m.
This trail is in the North Cheyenne Canon Park. It is a fun and simple one mile hike up, giving you great views of Seven Falls and the Broadmoor. As Jamie and I were leaving the Park, we got to see a bear hanging out at Mt. Columbine's Trail head. -Safe encounter, the bear was hungry for the tree!!!

August 22, 2008

WOD: "Ugly Girls"
21-15-9
Ugly run= 300M run + 100M Lunge
Power Clean and Jerk #135m/ #95w
Pull-ups

TODAY'S Results:
Jamie- 28:32 #55 -- Road bike to and from the gym
Christy- 37:01 #35
Jamie E.- 32:00 #95
Dave- 26:14 #75

"It is not how big you are, it's how big you play."
~Author Unknown

-Shyla and Christy at CrossFit 5280, getting in a WOD before shopping!!!-

August 21, 2008

WOD: Deadlifts
5-4-3-2-1-1-1

Deadlift Intro
Deadlift Anatomy

Rest from the deads, then add some Endurance in for the day! :-)
6 x 200m sprints @ best possible avgerage.
Never deviating more then 5 sec per best 200m.
If you miss your best run then the Foul is: Tabata Squats

TODAY'S Results:
Natalie- 121.5-131.5-131.5-141.5-141.5-141.5-151.5
Jamie E- 255-275-295-305-305-310-310
Shyla- 150-160-175-175-185-185-190
Sprints-
Natalie- 35.15, 33.11, 31.42, 32.24, 1/2 round of Tabata Squats, 31.36, 31.19
Jamie E- 29.20, 28.17, 26.22, 28.06, 1/2 round of Tabata Squats, 26.19, 26.10
(Took 2 min rest between each round)

"Doors don't slam open."
~John M. Shanahan, The Most Brilliant Thoughts of All Time
(In Two Lines or Less)

-Dave catching some air as he learns to Box Jump!-

August 20, 2008

WOD: Workout Relay
21-18-15-12-9-6-3 of-
A. Box Jumps, KB Swings, and Push-ups
B. Jumping Pull-ups, Burpees, and Lunges

One partner works out at a time, so A. completes 21 Box jumps then B. jumps in and completes 21 Jumping pull-ups and so on... When B. finishes the Lunges, they GO right to Box jumps becoming A. for the 18 rep round. Both partners will do all the exercises!!!
A.= rep rounds of 21, 15, 9 and 3
B.= rep rounds of 18, 12 and 6

TODAY'S Results:
Shyla- A. (#35KB)
Jamie E- (#53KB) B. = 13:41 (rounds 21-18-15- into 12)

Jamie- A. (#35KB)
Christy- B. (#20DB) = 13:41 (rounds 21-18-15)

Jamie E. and Christy became partners for rounds 12-9-6-3!
Completed the WOD at 21:09

Dave- A. (#35KB) 1st WOD for Dave!!!
Natalie- B. (#30DB) = 34:40

Amber- Baseline x1 = 8:22 (knee push-ups, jump PU's)
Intro into CrossFit! Way to push hard and fast. Amazing Job, Amber :)

“All genius is a conquering of chaos and mystery.”
~Otto Weininger

-Natalie and Damon w/ KB and DB Swings. Perfect proper height!-