CrossFit Inverness

2011-05-28T09:19:00.000-06:00

5 OH Squat
10 Toes 2 Bars
15 DB Hang Squat Clean
20 DU

x5

Jill 19:14

2011-05-27T10:15:00.001-06:00

We have an adjusted schedule for the summer. No classes at 9:30 for the months of June and July. Aaron will be back in August. No Saturday classes in June, we will be back on in July.

2011-05-24T17:23:00.002-06:00

MONDAY MAY 23

REGIONAL WOD #1

RUN 1 K
30 HSPU
ROW 1 K

STACI 12:29 (yoga block on hspu)
PHIL 12:30(yoga block on hspu)

ANN MARIE 14:39 (2 thin bands)
JIM 15:20(Push press 75#)
MC 16:19 ( push press 55#)

2011-05-17T07:06:00.001-06:00

Monday May 16th

3laps
25 burpees
25 pull-ups

3 laps

25 back ex
25 GH situp

x2

Kendra
Ann Marie
Scott
Michelle
Mike
Jim

2011-05-11T12:49:00.001-06:00

5 x 3 Dead lift
5X3 Push Press

Meg 105
70

Scott 255
135

Ann Marie 135
2 reps at 90

2011-05-10T05:00:00.002-06:00

MONDAY MAY 9TH

Have you Met Con?

3 laps
25 burpees
3 laps
25 swings
3 laps
25 box jumps
3 laps
25 pullups
3 laps
25 GH sit up
3 laps
25 back ext
3 laps
25 K2E

Staci 24:15
Scott 29:56
Ann Marie 31:18
Jim 34:15
Mike 33:57

2011-05-04T16:28:00.002-06:00

5 Rounds

10 Ab Roller
10 Thrusters
10 Burpee Broad Jump
Lunge Back

Meg (45#) 18:13
Karri (45#) 18:14
Scott (95#) 20:49

2011-05-04T12:57:00.002-06:00

2011-05-02T16:35:00.001-06:00

"FGB"

Staci rx'd 299
Scott rx'd
Rick (55#)

2011-04-27T15:11:00.002-06:00

Crossfit Games WOD 11.6

7 min

thrusters ( 100,65)
C2B pull-ups

starting at 3 reps and going up by 3 each round

Scott 95# (pull-ups) 45 reps
Ann Marie Rx'd 44 reps

2011-04-25T16:41:00.002-06:00

5 rounds

25 KB swings
25 Box
400 M run

Patty 18" 12kg 25:15
Staci 24" 20kg 25:00
Kendra 18" 16kg 25:07
Kelly 18" 12kg 28:15
Scott 18" 24kg 29:48
Ann Marie 18" 16kg 30:50

Thursday April 21

2011-04-22T07:46:00.001-06:00

5 rounds

300 meter row
10 inverted burpees
10 K2E

Jane 18:42
Julie 20:12
Kelly 19:36

Everyone loved going upside down.

2011-04-20T13:07:00.002-06:00

Today was an awesome show of strength and determination!!!

Games WOD

5 Power Clean ( 145# 100#)
10 Toes 2 Bar
15 Wall Ball

Staci Rx'd 7 rds + 9
Jim 65# 7 rds
Nathan 45# 6 rds + 1
Mike 65# 6 rds + 10
Rick 45# 7 rds + 15
Scott 95# 7 rds + 6
Lance mbc 6 rds + 5

2011-04-19T11:53:00.002-06:00

MONDAY APRIL 18TH

5 Rounds

10 Squat Cleans
15 Box Jump
15 Push Press
400 Row

Patti 47# 18" 31:50
Staci 65# 24" 29:11
Cathy 65# 24" 30:00
Kendra 65# 18" 32:30
Ann Marie 47# 18" 36:37

2011-04-14T11:58:00.000-06:00

Ann Marie, we miss you!!

2011-04-14T11:56:00.001-06:00

WEDNESDAY APRIL 14TH

10 rounds

10 deadlift

10 burpee

10 K2E

2laps

Staci 38:45

Cathy 39:45

Meg 42:40

Modified 6 rounds

Mike 31:50

Anderson 26:54

Nora 29:17

2011-04-07T11:00:00.001-06:00

Hand Stand Hold 10 Rounds 10 Pullups 10 Back Extensions 10 GHD Situps Hand Stand Hold

2011-04-06T13:55:00.002-06:00

The games WOD #3 is 5 min AMRAP

Squat clean and Jerk (165# 110#)

Since it was heavy and short we did another workout.

Although Ann Marie did the 5 minutes and then joined in our WOD.

She got 13 rounds for 26 reps. Way to go!!!!

20 Clean and Jerk

3 x's

10 burpee box

10 K2E

250 row

20 CLean and Jerk

Ricky (115,95) 14:05

Lauren (85,75) 18:20

Cathy (85,75) 17:36

Staci (85,75) 17:20

Meg (55,40) 18:45

Scott (115,95) 23:09

MC 45 21:41

Ann Marie (75,65) 25:23

Rick (55) 23:18

2011-04-05T10:55:00.002-06:00

20 Clean andJerk then 3 rounds 10 Burpee Box Jumps 10 K2E 250 M Row then 20 Clean and jerk Tim 17:45 115# 95# Kendra 17:10 75# 65#

2011-04-04T13:46:00.002-06:00

21 - 15 - 9

Manmakers

pull-ups

Jane 10:35 15#

Cathy 10:43 15#

Patty 12:58 10# band

Kendra 12:54 17.5# band

Nora 21:01 15# band

Staci 10:51 17.5#

Ann Marie 13:25 15#

Scott 20:12 22.5#

Sat 4/2

2011-04-03T10:07:00.002-06:00

For Time Double Unders Sprawl/Barrier Jump(24") Row(cal) Vert Jumps(for HT) 10 25 25 3 15 20 20 6 20 15 15 9 25 10 10 12 30 5 5 15 Scott 10'10 27:56 Jill 9'2 25:30 Staci 9'2 26:25

2011-03-30T19:14:00.003-06:00

Crossfit Games WOD

15 min AMRAP

9 Deadlifts (155#, 100#)

12 Push-ups (2010 games standard)

15 Box Jumps (24", 20")

Our boxes unfortunatly are not 20", so we put a 25# plate on top to make it 20". Ann Marie did the WOD Rx'd and did an awesome job!!! Way to go:)

Staci 345 Box 24" Push-up not 2010 games standard

Patty 309 Scaled

Meg 239 scaled

Kelly 249 scaled

Scott 261 scaled

Jim 216 scaled

Ann Marie 177 R'xd

Rick 223 scaled

"Annie are you OK?"

2011-03-29T09:27:00.003-06:00

21-15-9 Row for Calories Thrusters SDHP Burpee Med Ball Cleans Wall Balls Tim 21:15 Nate 23:32 Lori 22:24 21-9-5 Kendra 19:59 Julie 28:19

2011-03-28T12:57:00.005-06:00

A big welcome back to Nora!!! Baby Billy is 2 months old and she is ready to get back at it!!! 5x5 Push Press Nora 55 65 55 65 Ann Marie 55 65 75 80 85 Mary Claire 55 65 75 80 85x1 Patty 45 55 65F 55 60 Jane 55 65 75F 70 70 Kendra 65 75 85F 75 80 Staci 75 85 95 105F 100

2011-03-23T12:39:00.002-06:00

Have you checked out the Crossfit Games site? How did your score compare?
Are you going to do the workout again and see if you can improve?

The site had trouble releasing the first workout and they are working out some
kinks, so they are waiting to release the next workout for a week or so!!

We will keep you posted on the release of the next WOD.

2011-03-22T11:26:00.003-06:00

Deck of cards

Clubs= deadlift
Diamonds = Box Jumps
Hearts = Burpees
Spades = Push press

Ace = 15
Face cards = 10
# = #

MC 53:17

Jane 36:53
Meg 40:50
Alicia 43:59

2011-03-21T12:54:00.002-06:00

Today was "Eva"! If you have not met her, you would not like her!!! She is not nice!! It was only Ann Marie today and she was not interested in doing this alone, so we did "Eva Light"!!

3 laps
15 KB swings
15 Pullups

x5

Ann Marie 27:30 (35#)

2011-03-18T10:57:00.003-06:00

3 Rounds For Time

10 Bent Over Rows- 65#
10 50M Sprints
10 Paralell Bar Push Up/Dip Complex
10 50M KB Broad Jumps-12Kg
10 RDL
10 T2B

Jill- 35:00
Staci- 35:10
Patty- 36:25 (45# Row 8#kb)
Meg- 41:02 (8kg kb)
Ann- 42:11 ( 8#kb)

2011-03-17T11:20:00.002-06:00

5 Rounds

500 Row
15 Push Press

Nathan 17:40

2011-03-17T07:23:00.002-06:00

WEDNESDAY MARCH 16TH

Every Wednesday we will be doing the games workout!! Be sure to come and compare yourself to crossfitters around the globe!!

30 Double Unders
15 Power Snatch

Staci Rx'd 4 + 18du

Scott Rx'd 3+ 5du

MC (15du) 3 + 2du

Brian 55# 3 + 5du

Ross 55# 3 + 3du

Great job everyone! Can't wait to see what next week looks like!

Filthy 50

2011-03-15T11:04:00.002-06:00

Box jumps
Jumping pullups
KBS
Lunges
Pushpress
K2E
Back extension
Wall ball
Burpee
Double under

Jim 33:15
Bill 24:23
Ann Marie 32:28
Nathan 21:55 Dirty 30
Scott 29:34
Kendra 31:00
Jane 28:58

2011-03-14T11:35:00.002-06:00

30 Pull-ups
3 min HS hold
20 K2E
2 min HS hold
10 T2B
1 min HS hold
10 Pull-ups
1 min HS hold
20 K2E
2 min HS hold
30 T2B

Staci 23:14
Cathy 23:25
Jane 24:03
Meg 27:33

2011-03-11T10:36:00.005-07:00

3 Rounds for Time

10 Towel (L) Pull

20 Burpee Box Jump (24")

10 Ring Dips

20 Cal. Row

Staci 19:20

Jill 22:20

Meg 26:04

Ann Marie 19:05

Scott B 19:16

Scott S 17:20

MC 21:42

Thursday

5 rounds

10 Power Snatch

3laps

25 Double unders

Tim 24:43

Jane 26:00

2011-03-09T12:51:00.001-07:00

"THE BEAR"

Staci 45,55,65,75,85

Scott 65,75,85,95,105

Ann Marie 37,42,47,52,57

2011-03-08T09:19:00.001-07:00

21-15-9
Pullups
Burpees

Tim 9:25 Big band
Kendra 7:43 1 band
Jane 6:37 RX'd
Julie 7:15 3 Bands

2011-03-07T16:23:00.002-07:00

20 Min AMRAP

5 Hang clean
10 MBC
15 Box Jumps

Patty 45# 12# 18" 8 rds + mbc
Meg 45# 12# 18" 7 rds
Jane 55# 16# 24" 7 rds + 5 mbc

Kendra 75# 16# 24" 8 rds + 7 mbc
Staci 75# 20# 30" 7 rds + 5 Box

Rick 65# 16# 24" 9rds + 10 Box
Jim 65# 14# 18" 8rds
Ross 65# 20# 24" 7rds
Scott 95# 20# 18" 9rds

2010-07-11T10:58:00.002-06:00

ANDERSON'S GOODBYE PARTY

This Wednesday the 14th after the noon class
we are going to La Sandia at Park Meadows
So about 1:30 to 3:30
Please drop by if you can to say goodbye
to our friend!!

2010-07-02T16:17:00.001-06:00

HOLIDAY WEEKEND!!!!!!

SATURDAY AT 8:15 AND MONDAY AT NOON
HERO WORKOUTS TO HONOR THE MEN AND
WOMAN WHO SERVE OUR COUNTRY!!!!
DON'T MISS IT!

2010-05-24T14:30:00.000-06:00

4 rounds

500 row
15 Pushpress
15 Box Jumps

Friday's workout

2010-05-23T11:25:00.001-06:00

run 6 laps
30 KBS
30 Pullups
run 6 laps
30 Box Jumps
30 Pushups
run 6 laps
30 KBS
30 Pullups
run 6 laps
30 Box Jumps
30 Pushups
run 6 laps

2010-05-20T10:40:00.000-06:00

5 rounds

10 Deadlift
10 Abrollers
30 single leg cycles per leg

2010-05-19T16:36:00.001-06:00

5 rounds

10 Boxjumps

10 ManMakers

2 laps

Wednesday workout

2010-05-12T07:54:00.001-06:00

30 Minutes AMRAP

10 box jumps
10 Kettle bell swings
5 Pullups
10 Med ball Cleans

Tuesday workout

2010-05-12T07:53:00.001-06:00

5 rounds

15 Barbell Ab rollers
1 arm dumbell lung walk across gym floor
10 K2E

3 rounds

5 Dead Lift

More lifting

2010-05-03T17:07:00.000-06:00

Friday noon workout

2010-05-01T07:04:00.002-06:00

Partner workout today

500 meter row 1 partner followed by the other
100 1 arm Snatch combined
100 Overhead Squat combined
100 Med ball cleans combined
100 K2E combined
500 meter row 1 partner followed by the other

Great group lots of energy today!

Michele is back in the thick of it now. And we are constantly welcoming new comers Michelle and Steve coming in and getting after it today!

I am a little scared for when we break up team NoraAnderson in just over a month.

2010-04-29T08:32:00.002-06:00

5 rounds

30 Wall BAll
30 Kettle Bell Swings

2010-04-27T08:18:00.000-06:00

4 rounds

10 Dead Lifts
10 Bar AB Rollers
10 Pullups

2010-04-26T15:21:00.002-06:00

4 rounds

10 Cleans
10 Bar ab Rollers
2 laps

5 K

2010-04-24T10:46:00.002-06:00

We went ahead with the 5 K today.

It was a little chilly and there was a mist through the run but a good time ws still had by all

Casey crossed the line first this race with a time of 23:21 doing his first 5 K in his 5 finger shoes

Mandy was first for the women for the second time.

Heidi did her longest run ever finishing the whole distance

MC came out to play as well.

Lululemon came out to support us Erin finished the first 3 laps before stopping to take pics and Jasmie did her first 5 K in town since moving from Arizona less than a week ago.

The pancakes and bacon wer very good after the run as well.

you define the rest

2010-04-24T10:44:00.001-06:00

on the minute

10 K2E 5 rounds

15 Pushpress 5 rounds

15 Wall Ball 5 rounds

20 Boxjump 5 rounds

Kelly

2010-04-21T10:50:00.000-06:00

Kelly

5 rounds

30 Wall Ball
30 Box Jumps
3 laps

Kendra 29:37
Pat 36:06

2010-04-20T17:51:00.001-06:00

10 rounds

5 Pullup
5 situp
5 Goblet Squat

Each round increase the number of squats by 5

ie. round 2 10 squats, round 8 40 squats etc.

2010-04-19T11:08:00.002-06:00

5 rounds

10 Deadlifts
20 KBS
300 Meter Row

Staci 14:43
Kendra 16:20

Team Workout

2010-04-16T13:48:00.002-06:00

20 Minutes

Rotating at the completion of the Walking lunges

Row
Snatch
Box Jump
Walking Lunge
Rest

Tina, Becky, Carla, Scott, Anderson 751

MC, Staci, Jane, Pat, Bill 681

2010-04-15T08:28:00.001-06:00

5 * 5 Front Squat

Inverted Burpees

2010-04-14T11:46:00.003-06:00

100 inverted Burpees

Perry and Staci did their first 100 Inverted Burpee workout today. I can't wait to see them tomorrow.

If you are not ready for the hand stands then

10 rounds

10 Butterfly situps
10 Jumping Pullups
10 Pushpress

2010-04-13T11:47:00.002-06:00

Bear Complex
5 Rounds Increase weight each round

Repeat 7 times without putting the bar down
Dead Lift
Hang Clean
Front Squat
Push Press
Back Squat
Push Press

Stacy made it through her first Crossfit workout. She is ready to explode upon the sceen.

2010-04-13T05:30:00.002-06:00

4 rounds

10 Power Cleans
10 K2E
15 Burpee

All the cleans are starting to look good.

Kendra, Patty, Carol, Pat, Perry

2010-04-09T18:31:00.002-06:00

5 rounds

10 Wall Ball
10 K2E
10 SDHP
10 GHD Sit Ups
10 Box Jumps

then we practiced Cleans

With 5 rounds of 3

MC, Tina, Cyril, Bill, Liz, Staci, Scott, Jane, Pat, Sue all did great. Nora unfortunatly suffered a swimming accident and was unable to participate. I had heard Michelle was going to make an appearance and was terribly disappointed.

Thursday's Workout

2010-04-09T07:17:00.003-06:00

20 Minute AMRAP

5 Pullup
10 Boxjump
15 Wall Ball

Bill was recovering from Vacation 11 rounds
Nora was recovering from Food Poisoning 7 rounds

Muscle up Practice

2010-04-07T16:34:00.002-06:00

4 rounds 1 minute effort with extended rest

Wall Ball
Box Jump
KBS
Row
Muscle up practice

2010-04-06T08:28:00.001-06:00

6:30

20 Minutes AMRAP

30 cycle step ups per leg
10 Ab Rollers
20 Single arm rows

Another good morning with King, Mike, Gary, Connie, Olive, and Nannette

Thrusters everywhere

2010-04-05T13:08:00.003-06:00

9:30

4 rounds
10 Thrusters
10 Boxjumps
3 laps

12:00
6 laps
3 rnds
10 Thrusters
10 Toes @ bar
4 Laps
2 rnds
10 Thrusters
10 Toes 2 bar
1 rnds
10 Thrusters
10 Toes 2 bar

In the noon workout Aaron Crushed Nora by 3 seconds in the workout.

Tabata Something different

2010-04-02T14:49:00.002-06:00

Wallball
Pushup
Box Jump
Row

20 sec on 10 Sec off time 8 for each exercise

It was great to see everyone sitting around speechless at the end of the workout.

Tina
MC
Ann MArie
Jane
Inger
Staci
PAt
Pat
Perry
Bill
Ty

5k April 24 8:15

2010-04-01T21:24:00.002-06:00

It is just about time for our 2nd 5K of the year.

Saturday April 24th 8:15

Near the lake behind the tennis courts behind the Club

This will be a Donation Based workout/ run. Any and everyone is welcome.

We will be eating pancakes and bacon following the run.

2010-04-01T21:22:00.003-06:00

The early morning group did 4 rounds at 9:30 we went AMRAP for 20 minutes

10 Pullups
15 SDHP
20 Push Press

The early morning group is really starting to come together. We are going to start to see some major gains in the next few weeks.

2010-03-31T15:45:00.001-06:00

24-16-12-8-4
Thrusters
K2E

500-400-300-200-100
Row

Staci 18:45
Perry 23:15

2010-03-30T18:03:00.001-06:00

5 rounds

10 Frount Squats
15 KBS
15 overhead Lunges

3-27-40

2010-03-28T10:26:00.002-06:00

27 Thrusters
40 Lunges per leg
27 Pullups
40 Sit ups
27 SDHP
40 Wall Ball

Staci
Franki
MC
Tina
Chris
Ann Marie
Ty

Filthy 50

2010-03-26T13:40:00.002-06:00

50 of

Box Jumps
Jumping Pullups
KBS
Lunges
K2E
Push Press
Back EXT
Wall BAll
Burpee
Double Under

Cathy 26:10
sTACI 27:29
Bridget 27:38
Anderson 28:23
Mark 32:40
Sarah 29:00
Scott S 33:45
Scott B 36:30
Ann MArie 34:55

Inverness Headlines

2010-03-25T08:16:00.002-06:00

Crossfit Games

This past weekend 2 of our atheletes competed in the local Crossfit games. Congrats to both Chris Dillinger and Chris Dozios who finished 29th and 24th respectively to qualify to continue on to the next level of competetion on their way to the World Championships.

Kipping is becoming the norm!

Although I have not yet been a witness I have heard from some semireliable sources that Nora and then Ann Marie have both obtained kipping Pullups. While this is impressive we will not throw a celebration until this has been verified by an expert (ME) and can be considered Fact.

Successful launch of early morning Classes

We now have Crossfit workouts on Tuesday and Thursday mornings at 6:30 AM. It is highly reccomended to be a bit early and warmup prior to 6:30 as the goal will be to get you out the door by 7:00 so you can get to work.

Class Cancelation

The Tuesday and Thursday 5:30 PM Classes will be discontinued Effective in April.

2010-03-24T11:18:00.002-06:00

NORA IS A STUD!!!!!!!!

Congrats to Nora, who got her kipping pull-up!!
Apparently Ann Marie owes Nora a bottle of wine!!

Tuesday morning

2010-03-23T13:14:00.001-06:00

3 rounds
Single leg cycles 20 per leg
20 overhead walking lunges
10 Box jumps

2 rounds of
1 min ab rollers
1 min boat pose

Monday's workout

2010-03-23T13:11:00.002-06:00

Today was a little easy although there were not too many complaints.

4 rounds

20 Jumping Pullups
20 Kettle bell swings
Run down and back through gym with 45 lb plate

Cindy

2010-03-17T10:49:00.001-06:00

20 AMRAP

5 Pull up
10 Pushup
15 Squat

Staci 21rounds
Bridget 20
Mary 18
Peggy 16
Ann 11

2010-03-16T08:49:00.002-06:00

3 rounds
3 laps
20 burpees
250 meter row
25 Wallballs

Two great groups today!

We will be putting in a 6:30 am Crossfit class on Tuesday and Thursday starting this week. You should be warmed up at 6:30 ready to go so we can get you in and out and off to work.

Next Saturday

2010-03-15T07:24:00.003-06:00

Next Sat. will be a skill day, we will be focusing on weighted back squats as well as deadlifts. Plus my namesake workout. BE READY!!!

Sunday Gymnastics

2010-03-14T15:35:00.002-06:00

Rope Climb
Trampoline bounce
Ring Front support
Bar Pullovers
Over unders with the beam
Dive Rolls
Zip line

We did it all!

Next time you should be there too!

2010-03-13T07:19:00.001-07:00

"ANGIE"

100 Each For Time

Pull Up

Push Up

Sit Up

Squat

*Band Pull Ups were used across the board

M'lissa 25:30

Anne Marie 28:28

Monica 29:57

MC 36-

Friday Fun

2010-03-12T07:11:00.001-07:00

For Time
15 HSPU
1 L Pull Up
13HSPU
3 L Pull Up
11 HSPU
5 L Pull Up
9 HSPU
7 L Pull Up
7 HSPU
9 L Pull Up
5 HSPU
11 L Pull UP
3 HSPU
13 L Pull Up
1 HSPU
15 L Pull Up

Staci 11:30
Jill 11:30
Anderson 13.:40
Bill 14:45
Joe 15:43
Nora 15:57
Carla 16:55
Hanah 17:08
MC 20:38
Ti ti (Tina) 21:17
Scott 24:28

Morning group

2010-03-11T07:35:00.002-07:00

Our morning group is growing and getting fitter all the time.

3 laps

then
16,12,8,4
lunges
brupees
thrusters
pullups

then 3 laps

Perry 27:20
Bridget 18:50
Mary 19:20
Christina 19:25
Liz 20:50
Deb 20:48
Susie 19:20
Kendra 20:25
Melissa 19:00
Staci 18:10

2010-03-10T20:19:00.002-07:00

Today was a day of firsts!!!! Bill Quillen picked out the workout
because his niece was in town from Boston. The flat lander was
coming off her crossfit cert and did awesome!! Nora ripped her first
callouses!! For a tough girl she was surprisingly upset. Lastly, Ann Marie
thinks that she might have vomited in her mouth!! Way to push Ann Marie!!

The Workout

9 Squat Thrusters
12 Pull-ups
15 Swings
3 laps

x4

Anderson
Bill
Ann Marie
Brad
Hannah
Lois
Nora

My apologies

2010-03-09T08:27:00.002-07:00

It has come to my attention that I have not been upholding my duties as chief blogger for this site. Which means at least 1 person has taken time to see what we are up to.

Monday's workout

4 rounds

3 laps
25 jumping pullups
25 Wall balls
25 KBS
25 Overhead walking lunges

We had a great group of nine women this morning.

Times ranged in the 28 to 31 minute range

Our morning group is really taking off. The increases workload in this group is amazing.

2010-02-25T10:21:00.000-07:00

3 rounds

20 1 arm Snatch
30 KBS
40 Lunges

More Thrusters

2010-02-23T10:46:00.001-07:00

10-9-8-7-6-5-4-3-2-1

Thrusters
K2E
GHD Situps

Staci 12:30
Stacy 13:30

Aaron is Back

2010-02-20T11:30:00.002-07:00

I survived my break now I am back and ready to get after it.

10 Thrusters
25 KBS
10 Thrusters
25 Box Jumps
10 Thrusters
3 Laps
10 Thrusters
25 Burpees
10 Thrusters

Thrusters were heavy all around.

Chris 12:00
Tina 13:50
Stacy 15:30
Chris 15:50
Monica 16:28
Ann Marie 16:42
Inger 19:35
Ty 20:45
Franki 20:45

Clean Progression

2010-02-12T14:43:00.002-07:00

Clean Pull
Hang Clean
Push Jerk
Front Squat
Push Press

5 reps

5 times

Really great work by everyone

Sarah
Bridget
Scott
Anderson
Nora
Monica
Ann Marie

Inaugural 5K

2010-02-07T12:32:00.002-07:00

It is in the books. Our first 5K is over. Cold, Snow, a little ice, no problem for those that showed up. 20 total runners. 2 lbs of Bacon, More pancakes than I could count (blueberries, chocolate chips, etc.

Adam 21:27
Casey 22:46
Chris 22:46
Walt 23:00
Chris 24:45
Mark 25:42
Bridget 26:43
Mandy 27:37
Nora 27:46
Mary 28:00 For mile 18,19,and 20 of her long run
Vance 28:17
Maritt 28:44
Scott 29:08
Tina 30:56
Jack 34:36
Reggie 35:35
Cathy 35:35
Lori 42:00 4K no running for her

Run in the morning

2010-02-06T17:47:00.003-07:00

We will be running our 5 K in the morning. As crossfitters we have the ability to adjust to the unknown and the unknowable. So cold, snow, what everelse might come in the morning the run wil start at 10:00. I am sure we will have pancakes and Bacon. I believe there will also be Coffee but, I am not incharge of that.

Great week

2010-02-06T17:44:00.002-07:00

As far as I can tell this was a record setting week for Crossfit Inverness and our Crossfit Community. We had 63 total attendees during the different workouts this week. It is amazing to watch all the work that is being done by everyone in the workouts. It is because of all of you that our program is growing and improving so quickly. Keep up the great work!

Good workouts this week

2010-02-04T07:35:00.002-07:00

So far this week we have had some good workouts and some great groups.

The 12:00 group has done Griff and Fight gone bad so it has been a great week to get out of bed for the noon workout.

In the morning. We have had a Tabata run, 250 meter rowing sprints, some lunges, burpee broad jumps and some other fun exercises I am forgetting.

We avoided the big snow storm last night so things are still looking good for the superbowl 5K 10:00 on Sunday

7 times 7

2010-01-29T08:27:00.003-07:00

Bill and Kendra

Did their 7 rounds of

7 thrusters
7 Pullups

Bill 95 Lbs 6:36
Kendra 58 lbs 7:45

Fran + 5

2010-01-27T16:36:00.003-07:00

Today we took Fran and broke her down another way.

10 Rounds

5 Thrusters
5 Pullups

Staci Rocked the pullups and the prescribed weight on the Thrusters.

MC was right behind her in weight at 58lbs

Liz, Susie, Michele,Deb, and Kristi all did great with their first experience with the Thruster /Pullup combo.

Superbowl 5 K

2010-01-26T08:01:00.002-07:00

February 7th

10:00 AM

Sand Volleyball Courts behind CAC Inverness

The whole run will be on the sidewalks. Informal, no entryfees, No tshirts, No Prizes, No sanctioning body, No affiliation to anything whatsoever.

Just a simple pre gluttony workout.

Monday's Workout

2010-01-26T08:00:00.003-07:00

20 Minute AMRAP

10 Medacine Ball Cleans
15 Push Press
15 Box Jumps

Bridget
Cathy
Sibby
Patty

All showed up to play this morning.

2010-01-25T09:05:00.001-07:00

SKILL DAY

THIS SATURDAY, JANUUARY 30TH

AFTER A SHORT METCON WORKOUT

STICK AROUND TO WORK ON HANG CLEAN
AND SQUAT CLEAN

Mile High Sprints

2010-01-23T19:56:00.002-07:00

I missed everyone at the Mile high Sprints today.

I managed to come away with 2 Medals. Silver in the 2K 3 seconds out of first with a 6:46

Then I got a Gold in the 500 just .6 seconds off the best time of the day 1:25.2

It was a good event and a nice test in the rowing arena.

Mile High Sprints

2010-01-22T16:33:00.004-07:00

Saturday is the indoor rowing competetion in Denver at the Monaco CAC. I am planning to row a 2K at 11:15 and a 500 around 1:15 if anyone is interested. Google MIle High Sprints and find the schedule.

Mile High Sprints

2010-01-22T16:33:00.001-07:00