LABOR DAY MONDAY

WORKOUT AT 8:15 AM

NO NOON WORKOUT

BE THERE TO LABOR!!!

High Noon Workout

5 Rounds

30 DB Split cleans
15 Pull ups

You Decide

Today I gave everyone the choice of two workouts which they could do. Scott, Michele and Nora did workout #2. Kendra and Inger did workout #1. I also did workout #1 prior to class.

The first workout was:

5 Rounds
15 Snatch (As prescribed is 95#/65#)
3 Laps

The second workout was:
21-15-9
Clean and Jerk (As prescribed is 135#/95#)
Burpee Pull Ups

After the workouts we did a little bit of virtual shoveling to prepare for the winter :-)

CHRIS

FILTHY 50

Those that attacked the workout today were truely Filthy!

Guy 33:00
Chris 33:40
Tina 33:57
MOnica 37:15
Nora 40:30
Michele 43:38

Really great times, Very impressive and you know how easily I am impressed.

Row your boat

500 meter Row
10 AB Rollers
15 Wallballs

times 5

Kendra 23:05
Chris 23:57

Wednesday 6:30AM

So at the rocky mountain regional crossfit games we did a workout that was 3 rounds of 10 chest to bar pull ups, 10 front squats at 165/105# and 10 burpees. Instead of the 3 rounds, do the workout as an amrap in 20 minutes. Obviously take the weight down a bit on the front squats as this is a longer workout than the original.

Chris

Bring your friends

5 Wallballs
7 Medball SquatCleans
10 SDHP

Times 7

Only Kendra came to play today.

NORA SKIPPED CLASS TO PLAY TENNIS!!!
(she did look cute in her skirt!)


3 Rounds
Row 500
10 DB Snatch R Arm
10 DB Snatch L Arm
12 Burpees!!

Good work everyone!!
Monica

Broom Stick mile

Saurday August 22

Wih PVC bar

Run 400m
25 Back squats
25 Front squats
25 OHS
Run 400m
25 Shoulder press
25 Push press
25 Push jerk
Run 400m
25 Snatch
Run 400m

Level 1 Cert complete

I am now your official Crossfit Trainer!

Fran 8:25
Team Workout 589
500 meter row 1:28.1

Butterfly kip priceless

Hopefully it will stay with me through tomorrow.

Task Fight Gone Bad/ Very Bad

25 Wall Ball
25 SDHP
25 Box Jump
25 Push Press
20 calorie row

Times 3

Scott 23:12
Chris 23:35
Kris 26:18
Tina 26:50
Jim 26:50
MC 31:53
Casey 29:00 Rocking 75 lb Bar and 24 inch box and I know he did extra!

Then we finished it all off with 250 Bicycle situps.

More prep

10 KBS
15 Burpees
20 Push press

Times 5

Chris D 15:13
Kendra 17:03
Lauren 20:30
Chris C 21:20

Cash out 100 jumping Pullups

If we keep this up the Filthy 50 will seem way too easy.

Wednesday Morning 6:30am Class

Here was this mornings workout:

1 kb swing
1 Squat clean
1 Pull up
1 calorie on the rower

then

2 kb swing
2 Squat clean
2 Pull up
2 calories on the rower

then

3 kb swing
3 Squat clean
3 Pull up
3 calories on the rower

Continue to add 1 to each as you progress, go as high as you can go for 20 minutes.

KB Swing weight 35/53#
Squat clean is 65,95,135

Filthy 50 prep continues

Buy in

5 Rounds of the Bear complex times 3

30/20/10
of
Wall Ball
KBS
Box Jump
with 1 lap inbetween each round

Pat 10:48
Kendra 11:09
Scott 11:19


Cash out
30 K2E

Everyone just loves the K2E

Happy Monday

Today's WOD

400m Run
12 BW Deadlifts
12 Kettlebell Swings
12 Pushups
x3

Not everyone did their BW, but working on it. Nora did a PR on
the lift!! Yea Nora!!!

We did a sprint 250 on the rower and Jim kicked butt!!!!
Yea Jim!!!

Monica

Emails

We are looking to put together a list of all of our Cross Fitters. I started collecting Email addresses at class today. We will hopefully have a complete list by the end of the month. We will also be working on building a chart of personal bests so we can serve you better in the workouts to come.

If there is anything you would like to see in your Crossfit program please let us know.

Friday's Workout

20 Minute AMRAP

10 SDHP
10 KBS
10 Box Jumps
10 K2E
5 Manmakers

20 Back extensions to continue our prep for the Filthy 50

Only the boys in class today.

Great job!

Casey
Anderson
Guy
Pat

Tuesday Thursday is Back

We had a good crowd for our first Class back. Lisa, Chris and Mary showed up to enjoy their morning.

10 Minute AMRAP
5 Pullup
10 Push Press
15 Situp
No BREAK
10 Minute AMRAP
5 Pushup
10 Push Press
15 Squat

Cashing out w
Lunge 3 lengths of the Basketball Court

9:30 Tuesday Thursday Crossfit

Starting NOW Tuesday and Thursday Crossfit at 9:30

Today Aaron and I(Monica) met to discuss our program. We are very excited about working together to make a real crossfit program and not just a workout! Stay tuned!!

Noon Workout

AMRAP
15 min

7 Front Squats
7 Burpee Pull-ups

No Love

Well today would have been my first class back since I have been gone, but no one came. :-(. If anyone is interested in coming or you think anyone else would be interested, the class is on wednesday at 6:30am. I am open to moving the class to another day of the week except for thursday if there is interest in that. Just let me know. chris_dillinger@yahoo.com or just post on the blog.

The workout would have been
21-15-9
Burpees
Box Jumps
KB Swings

you run one lap after every excercize, so you would do a total of 9 laps.

Today we did a workout similiar to one of the games workouts!

15 Squat Cleans
30 Toes to Bar or K2E
30 Box Jumps
15 DB Thrusters
30 Pull-ups
30 Burpees
OH Lunge length of B-Ball court with
25lb or 45lb

We also practiced Double Unders!!
Great Work Monday!!

Things to Come

August 28 will be the Filthy 50 workout so start preparing for Double unders and Back extensions

We are also looking to add other classes to the schedule Not that you will get exactly what you want but please post your requests here or we may not know you have a request.

So Burpees are the Break?

20 Minute AMRAP

5 Ab rollers
7 Burpees
10 Front Squat

Cash out 2 minutes of L hangs

Casey 12
Anderson 11
Nora 10
MC 7
Erin 7

Once again a great time was had by all.

Grip strength

Nora was quite today. That is supposed to mean the workout was sufficient.

Deadlift 21,18,15,12,9,6,3 100-205 were the different weights that were used
KBS 3,6,9,12,15,18,21
Wall Ball 21,18,15,12,9,6,3
Pullup 3,6,9,12,15,18,21

Casey 20:45
Bill 26:20
Nora 26:25
Inger 27:00
Kim 33:36
MC 37:55

Great job everyone. See you Friday