Crossfit SoCOS

Monday-December 1, 2008

WOD: "Angie" for time-

• 100 Pull-ups
• 100 Push-ups
• 100 Sit-ups 
• 100 Squats

Complete all reps of each exercise before moving to the next.

(Last done on 29 August 2008)

TODAY'S Results:

Jamie- 22:29 Rx'd (PR) + Spinning, elliptical, and swimming!!!

Shyla- 20:35 Rx'd (PR)

Christy- 23:10 (red band PUs, 50 PUs, knee push-ups) (PR)

Workouts are at 6:30 AM, 8:30 AM and 6:00 PM

Thank You

During the past week three people visiting Colorado Springs worked out with us.  

Eryn is from Crossfit Central in Austin, TX (second from the left).  She is a friend of Jamie (middle) who is also from Austin.  Shyla (left), Christy (right) and Natalie (second from right) make up the rest of this beautiful picture.  

Joel (to the right of Natalie) is from Windy City CrossFit in Chicago.  

Ben came here from CrossFit San Jose

Thanks to the traveling CrossFitters for stopping in while on vacation.  I know where I will visit if I'm ever in Austin, Chicago or San Jose.

Friday-November 28, 2008

WOD: 40-30-20-10 reps for time of:

• Sit-ups 
  
• Walking lunges 
  
• Burpees
  

"Our purpose in life is not to be happy.  It is to matter."  ~ Wendel W. Tucker

Thursday- November 27, 2008

Reminder, there are no workouts Thursday, Friday and Saturday at the gym.  Here are some workouts that you can knockout yourself over the Holiday weekend. Please post your results to the comments!  

Happy Thanksgiving =)

WOD: Tabata...  
8 intervals of 20 seconds of work, followed by 10 seconds of rest of-

• Push-ups

Your score is the least number of reps for any of the 8 intervals.

Tabata Push-up WOD

Wednesday- November 26, 2008

Workout times for today are 6:30AM, 8:30AM, 10:30AM, and 5:00PM

WOD: For time-

• 21 Pull-ups
  
• 63 Ball slams  #15m/#12w
  
• 15 Pull-ups
  
• 42 Ball slams
  
• 9 Pull-ups
  
• 21 Ball slams
  

"A positive attitude may not solve all your problems, but it will annoy enough 

people to make it worth the effort." 
~Herm Albright

TODAY'S Results:
Jamie- 9:06 #12 Rx'd + The Incline
Christy- 12:42 #8, red band PUs + 2 mile run
Eryn- 9:30 #12, grn band PUs + The Incline
Natalie- 9:31 #12, blue band PUs + 2 mile run
Shyla- 9:38 #14 Rx'd + 2 mile run
Ben- 13:08 #20/14, kip/ jump PUs

Tuesday- November 25, 2008

Workout times for today are 9:00AM, 12:00PM, and 5:00PM

WOD: Ten minutes for max reps of-

• Kettlebell Swings  #53m/#35w 

Results:

Joel: 211 Rx'd

Natalie: 176 Rx'd

Shyla: 198 Rx'd

Jamie: 165 Rx'd

Christy: 156 #26

Eryn: 159 Rx'd

Bill: 222 Rx'd

Get as many reps in as you can in the ten minutes. You can set the bell down and rest as much as you need. Ten minutes of your day, PUSH Hard and find what you got :-)

Jack Quinn 5k Run @ 6:15PM!!!

"Chaos in the midst of chaos isn’t funny, but chaos in the midst of order is." 
~Steve Martin

Click here for the keys to success

Monday- November 24, 2008

Workout times for today are 6:30AM, 8:00AM, and 6:00PM.  We will be closed Thursday and Friday this week for the Thanksgiving Holiday.

WOD: 5 Rounds for time of-

• 5 Deadlift  #185m/#135w
• 10 Pull-ups
• 15 Push-ups
• 20 Sit-ups

Mental Toughness demonstrated above and defined below:

Definition: Mental toughness is having the natural or developed psychological edge that enables you to: 

􀂃 Generally cope better than your opponents with the many demands (e.g., competition, training, lifestyle) that are placed on you as a performer 

􀂃 Specifically, to be more consistent and better than your opponents in remaining determined, focused, confident, resilient, and in control under pressure (Jones et al, 2002) Read more

TODAY'S Results:

Christy- 18:22 (Red band, knee push-ups)

Jamie- 11:48 Rx'd

Joel- 11:24 Rx'd

Natalie- 13:18 (Blue band, knee push-ups)

Shyla- 12:19 Rx'd

Friday- November 21, 2008

WOD: "Elizabeth"
21-15-9 reps for time of-

• Hang Cleans
• Ring dips  

TODAY'S Results:

Natalie- 13:20 (#65, ring/ bar descending)

Christy- 10:22 (#55, ring/ bar descending)

Bill- 8:20 Rx'd

"The goal you set must be challenging. At the same time, it should be 

realistic and attainable, not impossible to reach. It should be 

challenging enough to make you stretch, but not so far that 

you break." 
~Rick Hansen

 

Thursday- November 20, 2008

WOD: Clean and Jerk

5-3-3-1-1-1-1

Today is the Day!

Today is the most important day in your whole life.  Not because of an important event.  No, because today is the only day you HAVE.  You might not have another.  Tomorrow will not come unless you survive TODAY.  Do today what you have put off for so long.  Do not wait until tomorrow, it might not come.  Live today as though it is your last.  Do not pay lip service to this.  Make every effort to do what is truly important and not what society deems important.  Christy, Shari and Jamie did a great job living today in the gym.  

TODAY'S Results:

Jamie- 65,75,85,95,105f,100f,95,105 PR!

Shyla- 65,75,85,95,105,110,115

Christy and her mom, Shari, after the deck of cards workout.

Everybody wishing Jamie a happy birthday!

"Life belongs to the living, and he who lives must be prepared for changes."  

~Johann Wolfgang von Goethe

Wednesday- November 19, 2008

WOD: "Deck of Cards" 

You and a partner will receive a full deck of cards. The cards are labled with 
movements you many like and movements you need to work on - your Goats!  
Shuffle the cards good ;)  The cards start face down.  On the count of 3-2-1 

GO... partner one flips the first card and completes the movement before the 
next card can be flipped over.  The second card will be partner number two.  
Continue to go back and forth until the deck is completed.  Some of the 
cards may indicate that you complete the exercise together as a Team!

Jokers = a movement you and your partner work to complete together
Aces= 15 reps
Kings, Queens, and Jacks= 10 reps
2-9= reps

YES, this is for time!  Push each other hard and make it FUN.

Today's results:

Jamie and Shyla: 25:34

Christy and Bill:  30:39

"Everyone who got where he is had to begin where he was."  ~ Robert Louis Stevenson