HALLOWEEN!!!

This was definitely one of the biggest classes I have ever seen. Thanks everyone for coming and for supporting the program. We are always very happy to see new people and to get new members to the program, so remember to bring your friends!

I am not even going to try to remember all of the people who came to the workout, but including myself there were 15 that did the workout that I know of. Times ranged from 37 minutes to over an hour and weights were from about 1# to 95#. Everyone did awesome!

31 Squat Cleans
3 Laps Forwards
1 Lap Backwards
31 Pull Ups
3 Laps Forwards
1 Lap Backwards
31 KB Swings
3 Laps Forwards
1 Lap Backwards
31 Wall Ball
3 Laps Forwards
1 Lap Backwards
31 Burpees
3 Laps Forwards
1 Lap Backwards
31 Snatches
3 Laps Forwards
1 Lap Backwards

Helen

3 Rounds

run 3 laps
21 Kettle bell swings
12 pullups

Look for the times a little later.


Then the cashout 12% Tabata run Next time I am upping everyones speed on the run.

WEDNESDAY OCT 28TH

FRAN

We had 2 rockstars that did Fran Rx!

Bill 7:03
MC 21:54

We had someone who had vomited earlier in the day
and one getting over a terrible disease I can't spell!

Nora 6:32
Michele 6:32

We had 2 non-regulars that were brought by their spouses!

Sue 6:19
Ty 10:21

We had one survivor of a tripping accident in the Denver Marathon!

Inger 7:29 (started with 63, finished with 53)

Lastly, we had 2 regulars that had never tried Fran!

Casey 4:17 Awesome!
Anderson 7:48

Running Cindy today

5 minutes Cindy
5 Pullups
10 Pushups
15 Squats
5minute run
5 minutes Cindy
5minute run
5 minutes Cindy

HAPPY HALLOWEEN WEEK
IT WILL BE SCARY INDEED!!!!

Great crowd today! Bill Q.'s double unders were impressive. Ann Marie
had a great workout. It was great to hav Casey join us.
I was so proud of everyone's effort.

40 Sit-ups
30 Push-ups
20 Box Jumps
10 Double Unders

x 5

Nora's Dream Workout

Well I guess it is not a completely appropriate heading. Nora's Dream would have her Pediatritian workingout with us.

Today was a partner workout.

While 1 partner ran 3 laps the other partner was doing:

Knees to elbows
Wall Balls
Kettle Bell swings
Boxjumps

So everyone ran a total of 12 laps and continuesly did the 4 exercises while their partner ran.

It was great to see half the class colapsed on the floor at the conclusion of the workout.

The times ranged from 21 minutes to 25 minutes

Bill and Sue
Monica and Nora
Ann Marie and Bill
Ty and Sam
Jim and Chris
Scott and Steve

Monica wants it noted she used the 16 lb Med Ball and the 16kg Kettle bell 1/2 the time.

Everyone looked great during the workout the effort was amazing.

Friday at noon the palce to be is our little Crossfit studio!

Crossfit Challenge

Coming November 2nd!

The Crossfit Challenge!

This is a 3 week Challenge to boost your attendance and your performance.

See Monica, Ben or Aaron for Details.

GREAT EFFORT TODAY!!!!

We had a newbie join the program today!! Yea!!

10 Man Makers
10 Box Jumps
10 Wall Ball
2 Laps
x5

Bill was a huge stud, doing his Man Makers with 30#
Nora and MC held their own with 17.5 and 15
Our 3 newer Crossfitters showed courage getting thru the workout!

WHAT ABOUT FRAN????

Hey ya'll!!
Chris has a very special workout for Halloween so I was thinking about moving Fran to Wednesday the 28th. That way we will be recovered by Saturday.
Saturday the 31st is also a huge health fair at the club that we want ya'll to take advantage
of. Are you in? Let us know!
Thanks
Monica

SATURDAY OCT 17th

We had another new participant in class today!!
It was a banner week for Crossfit at Inverness!!


Workout
150 Kettlebell swings
I lap whenever you break

150 squats
1 lap whenever you break

Monica

The Bear

Dead lift
Hang Clean
Front Squat
Push Press
Back Squat
Push Press
Repeat 7 times for 1 round

Add Weight

Do 5 Rounds

What a great and Large Class today. Lets' keep bringing in the new Folks. Nora's Workout is on Me today for Bringing in the New Girl (Jordan)

Bring us somebody new and your class is on us as well.

I think these are the weights for everyones final round

Bill 135
Monica 83
Tina 83
Anderson 65
Nora 65
MC 65
Chris 65
Bill 65
Ann Marie 45
Jordan 45
Sue 40


If I got any incorrect let me know.

We finished with 500 Bicycle situps as our Cash out.

1 on 1 off

Box Jumps
Pullups
KBS
Front/Back thrusters

3 rounds of 1 minute work 1 minute rest.

I took this from "The Becky" workout we did back in March just subbed Box jumps for Wallballs.

It was just as much fun this time as it was then.

MC
Inger
Monica
Frankie
Kendra
Chris

2 * 10 amrap

10 Minutes AMRAP

5 front Squat
10 push press
15 Wall ball

5 minutes rest

10 MInutes AMRAP

5 K2E
10 Jumping Pullups
15 KBS

Casey
Monica
MC
Jim
Ann Marie
Scott
Bill


I ran my 5K off the main site 22:45

Main site WOD Today

AMRAP 20 Minutes

250 Row
SDHP 21
Pull up 15

Chris and Michelle came to play today.

I did this on my own later and made 4 complete rounds. I need some one there telling me to quite resting. Any Volunteers?

Visiting the past

I went back into the Inverness archives today and repeated one of my first club Crossfit workouts.

20 minutes AMRAP
10 Thrusters
swim 1 length
10 pushups
swim 1 length

I made it through 7 rounds all of the thrusters were 65 lbs and none of the pushups were on my knees. Maybe Brent can try this one with his weight vest and we can compare ruonds.

Tuesday mornings workout

21-18-15-12-9-6-3
Thrusters
Situps
Back extensions

Erica 17:17
Ty 17:50
Kendra 20:56

Kendra was happy to have some company in her misery today.

Everybody put out a great effort. Kendra did all her thrusters with 57 Lbs even though she was not happy about it.

We had a request to meet up with Fran next month for our special workout!!
We are happy to oblige!! To get ready we hit it hard today!! Unfortunately only
Nora and Jim showed!!

20 min amrap

15 Squat Thrusters
21 Jumping Pull-ups

We will announce soon a way for you to help us get more crossfitters!!!
Stay tuned!!

Saturday Morning

I was pretty happy we had 6 takers for the class: MC, Scott, Inger, Franki, Erika and our new friend Sue(who I hope I did not scare to much :-)). I also did the workout later in the day on my own.

The Workout:

AMRAP 20 minutes

5 Squat Clean Thrusters
7 Box Jumps
9 Kettle Bell Swings

Prescribed weight is 95#/65# on the squat clean thrusters, 53#/35# on the KB swings and a 24 inch box.

Then 7 laps around the track for time.

Good job everyone!

Barbara

You have probably never seen a group of Eight people having so much fun anywhere in your life before. Barbara was all she was advertised to be. You would not even tell your worst enemy that she has a good personality.

20 Pullups
30 Pushups
40 Sit ups
50 Squats

rest 3 minutes
repeat 5 times







Great Job Everyone!


Casey 29:55
Brian 31:40
Nora 36:20
Monica 44:57
Michelle 44:57
Tina 46:30
Aaron 47:42
MC 1:04: 47
Ann Marie 37:20 4 rounds




Some day I may be able to do Pushups.

I can't wait to hear about Red Robin next week.

Thursday's workout

Today's workout was taken from the Main site Wod with Med Ball Cleans for Dumbell hang squat cleans and 15 burpees for rope climbs

Kendra 25:00

2k sub 7 minute pace at drag 159

The next 4 posts are rowing videos of either sprints or 2K paces that I am hoping to get some feedback on. You can view them or skip over them as you see fit.

Here are 10 strokes at a sub 7 minute 2K pace at drag 159 Damper 10

2k sub 7 pace drag 94

Here are 10 strokes of a sub 7 minute 2K pace at a drag factor of 94 Damper at 5

200 meter sprint 159 drag factor

Damper set at 10
Drag factor 159
200 Meter Sprint
32.0seconds
679 Average Watts
22 strokes

200 meter sprint at a drag factor of 94

I am publishing these videos to be able to get some feedback from the experts at C2.

Damper set at 5
Drag factor 94
200 Meter Sprint
33.9 seconds
571 Average Watts
23 strokes