Crossfit SoCOS

Wednesday- April 22, 2009

NOTE: Today's workouts will be only in the evening.  NO A.M training times.  See you at 5PM and 6PM :) Sorry for the last minute change.

WOD: "Murph" for time-                                               

1 mile run

100 Pull-ups

200 Push-ups

300 Squats

1 mile run

+wear a #20 vest if you have one!

(Last done- 10/01/08)

"Happiness is essentially a state of going somewhere, wholeheartedly, one-directionally, without regret or reservations." ~ William H. Sheldon

-Cory, Amy, Clay and Justin, in the all mighty Deadlift!

     

     

TODAY'S Results:

Tim- 41:16 Rx'd
Clay- 38:32 Rx'd
Justin- 43:40 Rx'd w/#20.8 Vest
Natalie- 47:20 (Red band, knee push)

Tuesday- April 21, 2009

WOD: 100 Inverted Burpees for time.

              

"No one succeeds without effort ... Those who succeed owe their success to their perseverance." 
- Ramana Maharshi

TODAY'S Results:

Joe- 11:56
Christian- 15:40 (headstand)
Clay- 8:35
Justin- 13:05
Tim- 11:44
Tony- 11:36
Jamie- 11:33 (at Home!)
Shyla- 8:41

JQ Run-  Jamie, Alex, + 3 friends, Clay, Shyla, Dave, Justin, Tony, Tim, Amy and Cory.

Jack Quinn 5k Run-6:15PM  Meet out front between Jack Quinn's and Chipotle area. 

We are having perfect Spring weather and many people 
are going to run this evening, so See you there! 
And, remember to take advantage of the beer specials, after the run!!!

-Clay, resting a second before finishing his last two movements in the Bear complex.

Monday- April 20, 2009

WOD: "Jamie" for time-                 

21 Deadlifts  #185/135

20 Box Jumps

19 Push-ups

18 Deadlifts

17 Box Jumps

16 Push-ups

Continue rep scheme with 15,14,13,12...3,2,1!

(Last done- 10/22/09)

TODAY'S Results:

Christian- 21:47 (#165)

Joe- 16:32 Rx'd

Sierra- 19:41 (#115)

Justin- 9:58 Rx'd

Clay- 12:15 Rx'd

Cory- 11:53 Rx'd

Tim- 11:30 Rx'd

Amy- 21:10 (#105) Welcome back, Stranger!!!

Jamie- 13:30 Rx'd (old time- 19:01 #125)

Shyla- 13:14 Rx'd (old time- 19:23 rx'd)

"Nothing at all will be attempted if all possible objections must first be overcome." ~Samuel Johnson

-Natalie, Justin, and I at Front Range CrossFit.

Sunday- April 19, 2009

Regional Practice Games workout-          

5 Rounds (12 min cut off)

10 Power Snatches  #115/75

20 Wall ball  #20/12

A few of us car pooled up to Denver together, early Saturday morning, and joined many athletes from all over Colorado.  The weather was a bit hectic, but Front Range CrossFit had a great turn out and did an excellent job.  This workout was tough.  It reminded me of how I feel after "Fran" -- lots of coughing and thank goodness it is D.U.N!!!

A total of 35 men competed and a total of 26 women competed on Saturday.  

SoCOS Results:

Justin- 4 rds +10 snatches  Rx'd -- 6th out of the 4 rds group/12th out of 25 as Rx'd

Natalie- 10:52 (#55, #6) -- 1st out of 8 from the 2 mod group!

Shyla- 11:42 (#55) -- 1st out of 7 from the 1 mod group!

Please go to Front Ranges site to see all the results and pictures.

Friday- April 17, 2009

NOTE: There will be NO Saturday morning WOD.  Instead, if anyone is interesting in traveling to Denver to attend a pre Regional workout hosted at Front Range CF.  It is Free and open to anyone and any level.  The more the people the better- workout or spectate!  If you would like to car pool, please meet here at 7:00AM, Saturday.

WOD: "The Bear Complex" 5 Rounds-                                  

7 Sets of the bear sequence

• Power clean
• Front squat
• Push press
• Back squat
• Push Press  

Rest between the rounds as needed.  Once you have started the squence the barbell cannot rest on the ground- you can rest the bar and re-grip by resting it on your body.  Keep increasing the load each round to the end on max weight.  Foul: 10 Burpees

(Last done- 1/15/09)

"The difficulties and struggles of today are but the price we must pay for the accomplishments and victories of tomorrow." ~ William J.H. Boetcker

TODAY'S Results:

Christian- 65,75,75,80,85

Joe- 65,75,85,95,115 (20 Burp)

Paul- 65,75,85,95,125 (10 Burp)

Justin- 65,75,85,95,125

Clay- 65,75,85,95,115

Sierra- 45,50,55,65,65 (40 Burp)

Shyla- 45,50,55,65,75 (10 Burp)

Michelle- 30,35,35,40,50 (10 Burp)

DJ- 65,75,95,105,115

Jonathan- 65,65,65,70,70 1st CF WOD!

Tim- 75,85,100,115,135 PR!

Ben- 75,85,100,115,125 (20 Burp)

-Jamie and Michelle with Med ball cleans.

Thursday- April 16, 2009

WOD: "Nasty Girls" 3 Rounds for time-

50 Squats

7 Muscle-ups

10 Hang power cleans  #135/#85

--If you are unable to complete muscle-ups, sub three pull-ups and three dips for each muscle-up or 10 jumping Muscle-ups.

This WOD today is dedicated to Cherie and Matt Chan, owners of CrossFit Verve.

"Without friends no one would choose to live, though he had all other goods." ~ Aristotle

TODAY'S Results:

Paul- 12:04 (jump MUs)

Christian- 11:50 (#85/65, jump MUs)

Jamie- 11:14 (jump MUs)

Clay- 10:10 (jump MUs)

Sierra- 11:11 (#85/65, jump MUs)

Cory-12:51 (#115, jump MUs)

Michelle- 10:26 (#35, jump MUs)

Brenda- 11:39 (#35, jump MUs)

Shyla- 10:15 (jump MUs)

"FRAN"-

Justin- 5:35 Rx'd PR!!!

Ben- 12:57 Rx'd PR!!!

-James with Burpees.  We all enjoy them!!!  ;-)

Wednesday- April 15, 2009

Note:  The 6:00PM will be at 5:00PM -- Sorry for the last minute change.

WOD: 5 Rounds for time-

9 Pull-ups

15 Medicine Ball Cleans #20/14

21 Double Unders (sub-Tuck Jumps)

TODAY'S Results:

Justin-10:16 Rx'd

Christian- 15:40 (jump PUs, singles)

Sierra- 13:35 (blue band)

Clay- 9:40 Rx'd

Paul- 15:45 (singles)

Cory- 11:51 (singles/du's)

Shyla- 11:18 Rx'd

Jamie- 11:18 Rx'd

Michelle- 13:25 (singles, #8 med ball)

Tim- 17:29 Rx'd + #45 bar vs med ball

Ben- 16:11 Rx'd + #35 bar vs med ball

Brenda- 7:06 (3 rounds, grn band, singles + 100 single in last round)

-Sierra and Jamie

Friday- April 10, 2009

Reminder:  There is NO 5:00PM evening WOD today.  We will be CLOSED all day on Monday, April 13th and Tuesday, April 14th.  Have a great long Easter weekend :)

WOD: 5 rounds for time of-                      

10 Front Squats  #135/85 
10 Pull-ups

"Out of every fruition of success, no matter what, comes forth something to make a new effort necessary." ~ Walt Whitman

  

 

-Fran in the snow!  Way to go guys :)  Way to train hard and make awesome new PR's!

Thursday- April 9, 2009

WOD: "Shyla" 5 rounds for time-                             

15 Deadlifts  #1 1/4 to 1 1/2 BW

15 Knees to Elbows

(last done- 10/3/08)

"There are certain natures to whom work is nothing, the act of work everything." ~Arthur Symons

-SORRY, I had to post this WOD while I have been away for the past few days - I can't have any of you forgetting about me!!!  ;-)  See you tomorrow.  

Wednesday- April 8, 2009

WOD: 5 Rounds for time of-

12 Push Press  #95/65

12 Burpees

     

-Gaddy, Michelle and Ryan all jerking themselves fast and aggressive under the bar while finding there max.