Crossfit SoCOS

New Years Resolutions done by CrossFit SoCOS

-Have you been not working out enough?

-Does your New Years Resolution have something to do with improved physical fitness?

-Would you like to refocus and redouble your effort when it comes to fitness?

The CrossFit SoCOS New Years Resolution is here to help.

How it works:

1.  For the next 3 months you will be given a baseline workout at the beginning of the respective month.  At the end of the month and again at the end of 3 months you will be tested again on the given workout to see improvement.  

2.  Improvement entails an increase in Power.  That means either moving more weight, moving a given longer distances and or moving faster than your previous performance.  

The winner, that is the person that makes the most improvement, receives a gift courtesy of CrossFit SoCOS.  This is also a great opportunity to get ready for the Rocky Mountain Regional CrossFit GAMES happening in May!!!

Wednesday- December 31, 2008

"Here's a toast to the future, A toast to the past, And a toast to our friends, far and near. May the future be 
pleasant; The past a bright dream; May our friends remain faithful and dear." ~ Anonymous
Cheers to you ALL :~D

WOD: "Last Chance"                                           

25 Box jumps

50 Kettlebell (KB) Swings  #53m/#35w

10 Ball Slams  #20m/#14w

40 KB Swings

20 Ball Slams

30 KB Swings

30 Ball Slams

20 KB Swings

40 Ball Slams

10 KB Swings

50 Ball Slams

25 Box Jumps

Today's WOD times are at 6:30, 8:00 & 9:00AM. Get the workout in early, so all you have to do is Party hard all evening and night, celebrating the end of 2008!!!  

    

Tuesday- December 30, 2008

Workout times will be at 4:30 & 5:30PM.  And the Jack Quinn 5k run at 6:15!!!

WOD: "Dirty Thirty" for time-                                       

30 Push Press  #65m/#45w

30 Double Unders

30 Squats

30 Box Jumps

30 Sit-ups

30 Mountain Climbers

30 Kettle bell Swings  #53m/#35w

30 Power Snatches  #65m/#45w

30 Pull-ups

30 Waiters carry Lunges  #45m/#25w

TODAY'S Results:

Jamie- 14:33 Rx'd

Bill- 12:12 Rx'd

Shyla- 15:02 Rx'd + 2 mile run

"There is more in us than we know. If we can be made to see it, perhaps, for the rest of our lives, we will be unwilling to settle for less." ~ Kurt Hahn

Monday- December 29, 2008

WOD:  "Burple"

3 rounds for time of the following:

-50 Burpees

-50 Sit-ups

-50 Back extensions (Superman's and/or Good Mornings)

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

(If there is a time you would like to workout that is not posted call or email Shyla and she will do everything she can to accommodate.  The schedule is also posted and updated on the left of this page.)

An apology is in due.  The last 10 days of inactivity was a result of Shyla and I getting married in Cabo San Lucas.  We hope that you will forgive our impetuousness.   

TODAY'S Results:

Jamie- 25:15 (Superman's & GM's)

Shyla- 25:57 (Superman's & GM's)

• Starting Monday, January 5th, we are starting our New Years Resolution Program.  Stay tuned, more to follow.   

• We have ordered our new equipment to furnish the new garage.  It will be in shortly and we will have a party to celebrate the increase in space. 

    

This is a picture of us on Lover's Beach, the most southerly piece of land on the Baja California Peninsula.  

Friday- December 19, 2008

Today's WOD will be hosted at 6:30AM and 9:00AM.  There will be NO 5:00PM evening workout.

WOD: For time-                                                   
50 Jump rope singles
10 Push-ups
50 Jump rope singles
9 Burpees
50 Jump rope singles
8 Push-ups
50 Jump rope singles
7 Burpees
50 Jump rope singles
6 Push-ups
50 Jump rope singles
5 Burpees
50 Jump rope singles
4 Push-ups
50 Jump rope singles
3 Burpees
50 Jump rope singles
2 Push-ups
50 Jump rope singles
1 Burpee!

TODAY'S Results:
Steve- 11:23 Rx'd
Jamie- 7:21 Rx'd
Shyla- 7:18 Rx'd
Natalie- 7:19 (Knee push-ups)

"I can live for two months on a good compliment." ~ Mark Twain

We will be closed Saturday, December 20th to Sunday, December 28th.  We will be posting workouts that will be good to do at home or on the road, if you will be traveling for the Christmas Holiday. Get your family and friends involved, so you have buddies to help knock out the WOD's!  

Thank you for being amazing athletes and pushing hard though everything that comes your way.  CrossFit is a way of Life!  Be safe and have a fun and blessed Christmas break.

Cheers

Shyla and Bill

Thursday- December 18, 2008

Happy Birthday to Christy =) And Healthy healing too!               

WOD: As many rounds in 10 minutes as you can of-

• 10 Knees to Elbows
• 10 Jumping Squats  #45m/#30w

Working on the K2E... 

Knowing and keeping your Lumbar Arch

The workout times will be at 6:30AM and 8:30AM.  There will be NO evening WOD.

TODAY'S Results:

Jamie- 9 rounds Rx'd

Natalie- 7 1/2 rounds Rx'd

Shyla- 8 3/4 rounds Rx'd

"It is a paradoxical but profoundly true and important principle of life that the most likely way to reach a goal is to be aiming not at that goal itself but at some more ambitious goal beyond it." ~ Arnold Toynbee

   

Wednesday- December 17, 2008

Please make a note---> There will be NO evening workout times on Thursday and Friday this week.  If there is a time before 4:00PM that is not scheduled, email or call me for the time that works best for you.

WOD: 3 Rounds for time of-

• 21 Box Jumps
  
• 15 Pull-ups
  
• 9 Hang Power Cleans  #135m/#95w
  
• 3 Stair Runs (must touch each step- up & down)
  

Come and get the workout of the day done at the follow times: 6:30AM, 8:30AM, and 6:00PM.  

TODAY'S Results:

Natalie- 13:10 (#55, red band PUs)

Shyla- 12:43 (#65)

Steve- 15:15 (#65, grn band PUs)

Jamie- 12:06 (#71.5)

"The man who removes a mountain begins by carrying away small stones." 

~Chinese Proverb

G = Goals, visions, and dreams
R = Realistic assessment of strengths
O = Openness and emotional vulnerability
W = Wonder: The sense of wonder is developed through a positive outlook on life
T = Tough-minded expectations
H = Hope
~Joe Batten

-Natalie warming up with Kettlebell Snatches.-

Tuesday- December 16, 2008

WOD: 6 Rounds for time of-                                                     

• 12 Wall ball  #20m/#14w
• 12 Medicine ball Cleans  #20m/#14w
• 12 KB Swings  #53m/#35w
• 12 Lunges (6r/6l) #53m/#35w

Today's WOD times are 6:30AM, 9:00AM, and 6:00PM.  We will not be attending the downtown Jack Quinn 5k, due to the fun snow and the not so comforting Cold! ;-)  If you do go and run, please share a comment! 

TODAY'S Results:

We changed up the WOD a bit, due to space and people! We did the same movements as above in 4 rounds as many reps in 30 seconds as possible.  No rest between the rounds.

Natalie- 174 reps

Julie- 217 reps

Stacey- 156 reps

Shyla- 165 reps

Jamie- JQ 5k Run!!!

Bill- "Fran" 7:31 Rx'd

Troy- "Fran" 17:11 (#85/65)

"The beautiful thing about learning is nobody can take it away from you."
~ B.B. King

  

Monday- December 15, 2008

WOD: "Frianebeth" (combo of Fran, Diane and Elizabeth!!!)

21 Thrusters  #95m/#65w

21 Pull-ups

15 Squat Cleans  #135m/#95w

15 Ring dips

9 Deadlifts  #225m/185w

9 Handstand Push-ups

The workout times for today will be at 6:30AM, 12:00PM and at 6:00PM.

TODAY'S Results:

Jamie- 15:03 (#65 Thr, #65 SqCl, #161.5 DL, descending dips and HSPU)

Steve- Tabata Push-up, Squat and Pull-ups --

Totals & Lowest Rep= Push-up- 60/5 (strict & knee), Squats- 68/7, PUs- 44/5 (jump)

Natalie- 14:25 (#45 Thr, #65 SqCl, #146.5 DL, descending dips and HSPU)

Shyla- 17:29 (#65 Thr, #80 SqCl, #185 DL, descending dips and HSPU)

"Common sense and a sense of humor are the same thing, moving at different speeds. A sense of humor is just common sense, dancing!"  ~William James

   Jamie, Steve, Natalie and Shyla in the WOD from last Friday.

   

Saturday- December 13, 2008

10:00AM -- Quail Lake Park.  Meet on the West side near the playground.  Sleep in for just a bit, call a friend and come and have fun and work hard in a FREE workout.  This is a great time to meet some athletes that love CrossFit. You just might love it too!

WOD: Five rounds for time

Burpee broad jumps, 100 feet for reps of:

• Sit-ups
  
• Kettlebell Swings #53m/#35w
  
• Kart Wheels
  

The number of burpee broad jumps that it takes you to cross the 100 foot mark is the number of repetitions you'll use for each of the movements above in the WOD.

TODAY'S Results:

Thank you all for showing up.  We started the WOD just at the right time!!!

Bill- 13 reps, 8:20 Rx'd + 1 mile run

Steve- 16 reps, 14:50 (#26 KB) + 2 mile run

Natalie- 12 reps, 8:14 Rx'd + 1 mile run

Jamie- 10 reps, 7:43 Rx'd + 3 mile run

Shyla- 1 mile run

"There is nothing either good or bad, but thinking makes it so." 
~William Shakespeare