Crossfit SoCOS

Saturday- February 28, 2009

10:00AM

WOD: "Donkey Kong" with a partner for time-      
3 Rounds- 42-30-18 of: 
Level 1= Burpees
Level 2= Kettlebell Swings  #53m/#35w
Level 3= Box Jumps

Each partner will have to complete 21, 15 and 9 reps at each of the movements before moving onto the next movement.  Both of you can work through your set of the reps at the same time, BUT you can not move onto the next movement until you and your partner have completed your share.  The Goal is to push each other and work together for the fastest time AND have Fun.  The levels are running up a flight of steps or a steep hill to get to the next movement!

TODAY'S Results:
Scaled as needed and all movements were completed.
Kalena & Natalie- 17:35
Martin & June- 17:42
Darcey & Damon- 17:51

A big thank you to Damon, that came down from CF5280 in Castle Rock, for helping me out and he finally got the chance to introduce some of his friends, here in the Springs, to CrossFit!  Today was Kalena's first taste of the Kool-aid as well.  She will be starting with us early AM Monday!  Thanks for showing up and working out in the sunshiny, yet not so nice cool breeze morning.  All of you did awesome pushing through it.  I hope everyone enjoys the rest of the weekend.  

"It is energy, the central element of which is will, that produces the miracles of enthusiasm in all ages.  It is the mainspring of what is called force of character and the sustaining power of all action." 
~ Samuel Smiles

-Amy loving the run in the cold yesterday! ;-)

Friday- February 27, 2009

WOD: 2 Rounds for time-                       

100M Walking lunges

800M Run

100 Overhead Squats #45m&w

TODAY'S Results:

DJ- 36:34 (#35)

Jason- 30:52 Rx'd + Yest. main site wod (18:42 w/ctb)

Shyla- 32:13 Rx'd

Jamie- 32:53 Rx'd

Joe- 43:16 Rx'd

Shirley- 35:28 (50ft, 400M, 40 OHS #30)

Tim- 28:50 Rx'd  You did it - you took the top time!!!

Amy- 35:22 (#30)

Gaddy- 31:15 Rx'd

Airie- 20:40 (red/blue band, 21-12 round reps) Yest. main site wod --> 1st CF WOD :-)

"Courage is the greatest of all the virtues.  Because if you haven't courage, you may not have an opportunity to use any of the others." ~ Samuel Johnson

-Welcome Joe and Shirley to CrossFit SoCOS! Today was there 3rd workout :)

Thursday- February 26, 2009

WOD: "Tabata You Gotta Be Kidding Me"

• Wall ball  #20m/#14w
  
• Pull-ups
  
• Squats
  
• Sumo Deadlift High Pulls  #95m/#65w

4 consecutive Tabatas- 8 Rounds of 20 seconds of work followed by 10 seconds of rest for all of the above.  Your score is the total number of reps.

TODAY'S Results:

In order from the list of movements above-

Jason- 78,81,147,92=398 Rx'd

Ryan P.- 65,69,120,49=303 Rx'd

DJ- 59,61,109,49=278 (#20,jump,#55)

Sierra- 66,72,101,66=305 (#12,jump,#35)

Amy- 47,49,140,40=246 (#12,jump,#55)

Tim- 59,49,126,42=276 Rx'd

Gaddy- 75,61,108,60=304 (#20,kip,#95/55 rom)

Ria- 47,55,51,62=215 (6Rounds,#12,jump,#26kb)

Karen- 37,12,28,6=83 (4Rounds,#4,jump,#18kb) 1st CF WOD

Joe- 66,43,128,56=293 (#20,strict/jump,#75)

Shirley- 27,21,45,56=149 (4Rounds,#12,jump,#18kb)

Martin- 84,51,99,52=286 (#14,jump,#65/50)

Natalie- 81,47,126,70=324 (#14,red band,#65/50)

Brenda- 64,62,75,68=269 (#8,jump,#26kb)

Ryan- 72,76,112,83=343 (#20,jump,#95)

Bart- 35,69,114,33=251 (#20,strict/kip,#95)

Shyla- 82,60,134,54=330 Rx'd + Main Site WOD (13:06 GHD Sit-ups)

  

"Vacillating people seldom succeed.  They seldom win the solid respect of their fellows.  Successful men and women are very careful in reaching decisions, and very persistent and determined in action thereafter." ~ L.G. Elliott

-Pictured above is Brenda, Natalie, Jamie(HSPU pose), Martin, Ryan, and DJ pushing literally through Monday's WOD.

 

Wednesday- February 25, 2009

WOD: Push Press

7-7-7

Straight Dip and Drive with a solid lockout overhead.

TODAY'S Results:

DAMN!- Look at the length of our results list...  Too Awesome! Thanks for coming in and showing your "Love" for CrossFit and helping our community grow Strong physically and mentally.

DJ- 75,115,120pr,115

Sierra- 55,60,60pr

Ryan P.- 135,155,185x5,185x6,175

Tim- 135,155,180x5,175pr,180x4

Shyla- 75,80,95,100x5

Jamie- 75,80,90pr

Joe- 95,115,135x6,135x6

Shirley- 45,55,60x4,60pr,65x4

Martin- 95x6,95x3,75pr,85x6

Brenda- 55,65x3,60pr,65x4,60x5

Ryan- 135,175x6,165x5,165pr,185x2

Natalie- 55,65,70,80x5,75pr

Bart- 135,175x4,165x6,165x6,155x3

Alicia- WOD: 5 rounds- 10 OH Sqt + 10 Burpees (#20/30, knee)

Cindy- WOD: 5 rounds- 10 OH Sqt + 10 Burpees (#20/30)

"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

      -Cat, Tim, Ria, Jamie, DJ and Chad working with all different highs on the bumper plates.

Tuesday- February 24, 2009

The Nutrition Cert. with Robb Wolf went very well over the weekend.  If you are interesting on reading any of Robb's articles, check out his gym and work at CrossFit NoCal.  I will be setting up some new packs of info for all of you.  I learned some new ways to scale the Zone and understand now how simple the Paleo diet really can be!  I am excited to share the info with you and so that it can fit all of your busy lifestyles and start seeing results even faster with your overall performance and Health.  Under the SoCOS friends there is a link for great recipes for the Zone.  Catalyst Athletics has an awesome recipe section more for Paleo friendly.  Check them out!  

WOD: 7 Rounds for time-                                    

10 Med Ball Cleans  #20m/#12w

10 Burpees

5 minute rest...

1/2 Tabata Bottom to Bottom

-4 sets of 20 seconds of work and 10 seconds of rest for a total of 2 minutes of work. REST is in the bottom of the squat position.  Don't let the hamstrings go during "REST."  Your score is the lowest number of reps completed in any given round.

The weather is suppose to be warm again today.  Get out and join a few of us at the Jack Quinn 5k run.  We are meeting out front of the pub at 5PM.  Next week we will be attending the Jack Quinns usual start time again at 6 or 6:15PM.  The 5PM time will go back to the workout of the day.  I need your thoughts...  If I host a 7:15PM WOD, Tuesday's after the JQ Run, are there any of you that this time frame works better to complete the WOD???  Please look at your schedules and let me know!  Thanks :)

TODAY'S Results:

Tim- 14:49 Rx'd/ 13 Squats

Shyla- 13:10 #14/ 13 Squats

Ria- 17:19 #8, knee/ 9 Squats

Ryan- 11:09 Rx'd ROM/ 11 Squats

Bart- 11:22 #14/ 8 Squats

Gaddy- 11:02 Rx'd/ 13 Squats

Martin- 14:06 #8/ 8 Squats

DJ- 14:03 #12/ 12 Squats

Natalie- 11:11 Rx'd/ 11 Squats

-Chad visiting from Rainier CF in Puyallup, WA and DJ with the SDHP.

Monday- February 23, 2009

--->Remember, there are NO A.M. Workouts today.  See you this evening at 5:00 or 6:00PM!

WOD: "Nate"

As many rounds as you can in 20 minutes:

• 2 Muscle-ups (Sub: 3 Pull-ups + 3 Dips per one muscle-up)      
• 4 Handstand Push-ups (Sub: Paralette Push-ups)
• 8 Kettlebell Swings  #70m/#53w

TODAY'S Results:

Tim- 12 Rounds (#70, sub 3/3 rx'd)

Gaddy- 10 Rounds (#70, sub 3/3)

Martin- 9 Rounds (#53, sub 3/3w/ jump PU, HSPU, PP-ups)

DJ- 9 Rounds (#53, sub 3/3w/jump PU, HSPU)

Ryan- 8 Rounds (#70, sub 3/3)

Ryan P- 10 Rounds RX'D!!!!!

Jamie- 11 Rounds (#53, jump M-ups)

Brenda- 10 Rounds (#18/26, sub 3/3w/ jump PU, PP-ups)

Natalie- 9 Rounds (#44, sub 3/3 w/red band PU)

Shyla- 12 Rounds (#53, Strict/jump M-ups)

"I hear and I forget. I see and I remember. I do and I understand." ~ Confucius

      

"

Friday- February 20, 2009

Reminder: Make sure to make it in this morning to complete your week of the workouts. There will no 5:00PM.  I will be attending the Nutrition Cert. in Montrose, CO, with Robb Wolf and hosted at CrossFit Agoge.  I will be returning on Monday and there will be two evening workouts at 5:00 & 6:00PM.  I hope all of you ENJOY your weekend :)

WOD: "Helen" 3 Rounds for time of-                            

400M Run

21 Kettlebell Swings  #53m/#35w

12 Pull-ups

(last done 10/2/08)

TODAY'S Results:

Ryan P- 11:00 Rx'd

DJ- 18:02 (#35, jump PU)

Gaddy- 12:51 Rx'd

Ria- 15:30 (#26, grn band, -1 400M Run)

Joe- 17:05 (#53/44)

Shirley- 1 round (#18, jump PU, 200M) 1st CF WOD

Sandra- 20:16 (#26/18, jump PU, 400/200M) 

1st CF WOD

Chris- 16:01 (#26, grn band) 1st CFWOD

-Pikes Peak ---> One can walk, hike, or bike the trail. Runners race to the top and back on the Barr Trail in the annual Pikes Peak Marathon. The most popular hiking route to the top is the Barr Trail, approaching the summit from the east.  Some have pursued oddball feats on the trail, such as dribbling a soccer ball or walking backwards to the top!  In 1929, Bill Williams of Rio Hondo, Texas, pushed a peanut to the summit with his nose over the course of three weeks.  Another route begins at the Crags Campground, approaching the summit from the west.  Pike's Peak is just one of Colorado's 54 fourteeners. 

Curious?!- How many fourteeners have you experienced?  If none, keep it in mind to join me this Spring and Summer, to get some under your belt!  It's worth the travel, time and effort to get to the top.  Instead of pushing a peanut, I say we do tire flips all the way to the top!!!  ;~)

- Welcome Ryan to Colorado and a new elevation!  He is visiting us from Arlington, VA and will be training with us for the next few weeks.  Ryan is the web designer and gets his WODs in at Potomac CrossFit- check it out!  Maybe he can't breath, but he has made two new PR's in his first two days here - Awesome!  

 

Thursday- February 19, 2009

QUICK Change for the evening workout - it will be at 5:00PM vs 6:00PM.  Sorry for the short notice and any inconvenience.

Natalie's Birthday WOD: 
50-30-10 reps for time of-

• Box Jumps
  
• Sit-ups
  
• Kettlebell Sumo Deadlift High Pulls  #61m/#44w  

TODAY'S Results:

Cat- 19:15 (#35/26)

Tim- 13:27 Rx'd + 2' bumper jump

Jamie- 14:45 Rx'd + 2' bumper jump

Ria- 16:27 (#26, 18" bumper jump)

Chad- 13:24 Rx'd + 2' bumper jump

DJ- 17:17 (#44)

Shyla- 13:52 Rx'd + 2' bumper jump

 

"You're alive. Do something. The directive in life, the moral imperative was so uncomplicated. It could be expressed in single words, not complete sentences. It sounded like this: Look. Listen. Choose. Act."  ~ Barbara Hall

-Natalie's Birthday was on Sunday.  A few of us got together on Sunday afternoon and helped Nat-dog 20/20 party hardy and celebrate her special Day!  She will be missing her own workout, due to still being sick... crazy girl ;)-

 

Wednesday- February 18, 2009

WOD: 3-3-3-3-3

Front Squats

----> It's a Max Effort strength WOD rather than a Metabolic Conditioning WOD. These DAYS are just as important as the rest.  Now remember, it won't leave you as "gassed" as Michael or Cindy will, but it will tax your muscles and nervous system heavily.

TODAY'S Results:

Gaddy- 155,175,185,205F,190x1 (135x10-technique)

Cat- 70,90,90,90,95

Ryan P- 175,185,205,225,230,245PR!

Jamie- 95,100,110,110,115x2

Shyla- 100,110,120,130,135F,135,140PR!

DJ- 135,155,175,185x1,180,185

"I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle - victorious."   ~Vince Lombardi

-DJ, Gaddy and Martin, in the middle of yesterdays workout.

Tuesday- February 17, 2009

WOD: "Angie" for time-                                 

100 Push-ups

100 Sit-ups

100 Pull-ups

100 Squats

You must complete all 100 reps before moving onto the next movement.

(last done 12/1/08)

End with a 200M Farmers walk -- Kettlebell= #70+61m/#53+44w (not timed)

TODAY'S Results:

Martin- 20:00 (50 jump PUs, no squats)

Gaddy- 24:26 (kipping & jump PUs)

Jamie- 23:21 Rx'd

Ryan P- 19:01 Rx'd PR! And welcome to CO altitude :)

Ria- 18:17 (box squats, 50 jump PUs, 50 knee)

DJ- 24:14 (jump PUs)

Amy- 20:06 (knee, jump PUs)

Tim- 23:15 Rx'd

Shyla- 18:17 Rx'd PR + JQ Run

Remember the Jack Quinn 5k run at 5:00PM!!!  Either the nasty wind with push us faster or be the enemy and add more resistance.

-In one minute, do one pull-up and one, 1oz shot of beer, for a total of 100!!!  I joined in the "Century club" at CF5280, last Friday night. Good times :)