Crossfit SoCOS

Wednesday- April 1, 2009

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

Thrusters  #95/65

Pull-ups

It's time to see who has the best improved Fran time since January!!!  

(Last done- 2/12/09)

TODAY'S Results:

Christian- 9:38 (#65, jump PUs) 1st Fran

James- 6:58 (#65) 1st Fran

Sierra- 7:34 (#45, blue band) 1st Fran

Jamie- 10:45 Rx'd (8:25)

Jason- 3:55 Rx'd(CTB) pr (4:19)

Brian- 9:25 Rx'd pr

Natalie- 6:57 (red band) pr (8:07 #55,grn)

Joe- 8:30 Rx'd pr

Tim- 6:54 Rx'd pr (9:25)

Jeremy- 4:23 Rx'd pr

Gaddy- 6:10 Rx'd pr (7:07 #95/75)

DJ- 9:19 Rx'd pr

Ryan- 8:14 Rx'd pr

Shyla- 6:05 Rx'd (4:46)

"Thought is sad without action, and action is sad without thought." ~ Henri Amiel

-Joe going deep with his Overhead Squats.

Tuesday- March 31, 2009

WOD: Push Jerk                         

5-3-1-1-1

Jack Quinn 5K Run - Meeting out front around 6:15PM.  Many of the members from Pikes Peak CF will be attending the run as well.  It will be fun having a big CF turnout attending the run this evening! 

TODAY'S Results:

James-95,115,135,155,165,170or,175f,175f

Gaddy-115,135,155,165,175,180,185f,185pr,190f

Joe-95,115,135,155,165f,165f,155,165,170pr,175f

Christian-95,95,65x3,95,75x3,100,110,120,130,135pr

Sierra-65,75,85,95,100pr,105f,105f

Michelle-35,35x5,40,45,50,55pr

Brian-95,115,135,155,165f,165pr,170f,75x5

Jamie-85,95,105,115f,115f,115pr

DJ-115,125,145,175f,175f

Ryan-135,155,185,205pr,225f,

Shyla-85,95,105,115,120f

JQ Run:

Shyla, Ryan, Jamie, Natalie, and Jeremy

"Do what you can, where you are, with what you have!" ~Teddy Roosevelt

-Christian, Tim and Amy with heavy KB Sumo's.

Monday- March 30, 2009

Looking for something to do this coming weekend???  Sign-up today for the Tactical Strength Challenge (TSC) in Boulder, CO!!! This is a great way to test your overall fitness. Read more and Register!

WOD: "Twenty-one" for time-                

1 Push-up/ 20 Sit-ups

2 Push-ups/ 19 Sit-ups

3 Push-ups/ 18 Sit-ups

...continue the sequence until you get to and ending with 20 Push-ups/ 1 Sit-up

(Last done- 11/13/08)

TODAY'S Results:

Joe- 20:00

James- 22:08

Christian- 28:41

Sierra- 22:05

Shyla- 23:28

DJ- 18:41

Ryan- 19:28

Natalie- 20:05

"LIFE is too important to be taken seriously!" ~Oscar Wilde

-Sierra with assisted Pull-ups and James with descending dips.

Friday- March 27, 2009

Due to the March blizzard, there will be NO early AM times -- We will get the first workout started at 10:00AM and have two in the afternoon at 4:00PM and 5:00PM.

WOD: Front Squats 

3-3-3-3-3                      

(Last done- 2/18/09)

Seth Godin's thoughts on the 'Right size'...

   

"The truth of the matter is that you always know the right thing to do.  The hard part is doing it." ~H. Norman Schwarzkopf

TODAY'S Results:

Shyla- 95,115,135,145,150pr  + CFHQ WOD- 12:05 (strict/des dips)

Ryan- 135,185,205,215pr,215x2,215x1(form)

Ben- 135,155,170,185,200pr

Christian- 95,135,145,155,165pr

Brenda- 65,80,95,100pr,110f,105x1

Tim- 135,155,185,195pr,205f

DJ- 9:11 Rx'd "Randy"

-Tim with the Snatch.

Thursday- March 26, 2009

WOD: "Randy" for time-                  

75 Snatches   #75/55

(Last done 12/8/08)

TODAY'S Results:

Joe- 8:27 (#55)

James- 8:08 (#45)

Tim- 10:00 Rx'd

Sierra- 8:19 (#40)

Brian- 10:38 Rx'd

Michelle- 7:15 (#10pvc)

Shirley- 7:56 (#30)

Ryan- 7:38 Rx'd

Ben- 12:40 Rx'd

Shyla- 9:24 Rx'd

"Never mistake motion for action."  ~Ernest Hemingway

-Sorry about not getting to share pictures this week.  Once I get the programs downloaded I will go back and add a few pictures in!  Thanks for you patience and support. 

Wednesday- March 25, 2009

WOD:  For time-                                    

Figure 8 400M Run (10 Stairs)

25 Ring or Paralette Push-ups

25 Broad Jumps (Pull-ups)

25 Ball Slams  #12/8

25 Burpees

25 Renegade Rows  #35/26

Figure 8 400M Run (10 Stairs)

TODAY'S Results:  We had to modify the WOD this morning due to it being icy and chilly!!!

James- 11:47 (Stairs,jump PUs)

Sierra- 15:21 (Stairs, blue band, ring/par push)

Brian- 21:55 (Stairs, strict/jump PUs)

Shirley- 18:32 (1/2 Stairs, blk band, knee, #18)

Ben- 19:27 (Stairs, #26)

Tim- 10:00 (Run, B jumps)Rx'd

DJ- 12:33 (Run, B jumps)Rx'd

Joe- 11:23 (Run, Pull-ups)Rx'd

Christian- 16:02 (Run, B jumps)Rx'd

Brenda- 15:10 (Stairs, blk band, knee,#12, #18)

Natalie- 13:15 (Run/Stairs, #35)

Ryan- 11:52 (Run, B jumps)Rx'd

Gaddy- 11:40 (Run, B jumps)Rx'd

"Whatever course you decide upon, there is always someone to tell you that you are wrong.  There are always difficulties arising which tempt you to believe that your critics are right.  To map out a course of action and follow it to an end requires ... courage."  ~ Ralph Waldo Emerson

-Brian, Shirley and Ben running the stairs, instead of going run skating around the complex!!!

Tuesday- March 24, 2009

WOD: For time-                                                           

50 Wall Ball  #20/14

40 Double unders

30 Kettlebell Swings  #53/35

20 Steps Lunging Waiters Walk  #35/25

10 Box Jumps

Jack Quinn 5k Run at 6:15PM

TODAY'S Results:

James- 7:09 (singles)

Joe- 7:01 (singles)

Shyla- 6:32 Rx'd

Sierra- 9:11 (singles/DUs)

Shirley- 13:22 (#8,#18,single,step-ups)

Michelle- 9:15 (#8,#18,singles,step-ups)

Gaddy- 7:47 Rx'd

DJ- 7:02 (singles)

Tim- 5:55 Rx'd

Amy- 9:14 (singles)

Ryan- 9:06 Rx'd

Christian- Elements Course #3

JQ Run:

Ryan!

-Please excuse the under completed post!- My lap top crashed and I am in the process of putting it all back together.  Fingers crossed for being back on track by tomorrow!

-James with jumping Pull-ups.

Monday- March 23, 2009

WOD: For time-

75 Push-ups

50 Kettlebell Sumo Deadlift High Pulls  #70m/#53w

50 Ring dips

50 Pull-ups

25 Handstand Push-ups

"Great things are done by a series of small things brought together." ~Sean Keogh

 

TODAY'S Results:

DJ- 19:00 (#44,des dips)

Cedric- 19:17 (#35,des/par dips,jump,box HS)

Sierra- 17:43 (#35,des/par dips,blue band,box HS)

James- 16:31 (#53,des/par dips,strict/jump,wall/box)

Christian- 26:56 (#44,par dips,jump,box HS,50 push)

Joe- 19:10 (strict/des dips)

Tim- 15:15 Rx'd

Amy- 17:04 (#44/35,des dips,grn band,box HS,strict/knee)

Shyla- 16:01 (strict/des dips)

 

 

 

 

 - Christian and Ben with Overhead Squats.  Most of our WODs are set-up to do different movements each day.  Last week we did plenty of the same movement!  Remember, CrossFit trains you for life.  Life does at times, throw us the same challenges now and then.  And practice does only make you better!

Saturday- March 21, 2009

10:00AM

WOD:  "The Hopper"

One person will be the lucky winner to draw a card from the Hopper Deck!!!  It will be a surprise to all of us :)  It's Saturday, lets have some FUN!

Brenda was our lucky winner!!!

WOD= 10-20-30 for time:                           

Slam Ball

Walking Lunges

Overhead Squats

TODAY'S Results:

Brenda- 10:19 (#20, #45)

Joe- 8:15 (#12, #55)

Shirley- 10:41 (#8, #40)

James- 8:37 (#12, #60)

Ben- 11:07 (#14, #55)

 

 

Friday- March 20, 2009

WOD: "Nancy"                                                               
5 Rounds for time-
400M Run
15 Overhead Squats  #95m/#65w

TODAY'S Results:

Jamie- 18:51 Rx'd

Shirley- 16:03 (#40, 200M- all 5 rounds)

Christian- 21:56 (#50) 1st CF WOD!

Ben- 30:50 (#65)

 

"So long as I am acting from duty and conviction, I am indifferent to taunts and jeers.  I think they will probably do me more good than harm."  ~Sir Winston Churchill

 

-Sierra and Joe with Burpees.