Last workout of the year

31 of each of the following

Wall Ball
Jumping Pullups
KBS
K2E
Lunges per leg
SDHP
Back Extension
Push Press
GHD Sit ups
Pushups


Welcome Back MC
Have a good Trip Anderson
See everyone else Next Year

To finish the year

Your final crossfit workout of the year will be Thursday morning at 9:30

Your first Crossfit Workout of 2010 will be January 1st at 10:00 Plenty of time to sleep in and still time to park in front of the TV for the Bowl Games

Monday's 9:30 Workout

Row 500
10 Front Squat
10 GHD Situps
10 Shoulder Press

Times 4

50-10

Jumping pullups
Wall BAll
KBS

50-40-30-20-10

Kendra 21:00
Sara 26:30
Diane 27:30
Michelle 28:15
Sarah 28:40

Merry Christmas Everyone!

The bear

We did the bear today followed by 5o GHD Situps

Sara, Inger, Kendra, Ty all had fun.

Wednesday is the 12 Days of Christmas Workout!
Don't miss it!!!

Great turnout today!! Thanks ya'll!!

500 Row
25 Pullups
20 Swings
15 Wall Ball
10Burpees
Run 400
10 Pullups
15 Swings
20 Wall Ball
25 Burpees
Row 500

The couples that workout together, stay together!!
Karen and Jim
Inger and Ty
Nora
Anderson
Ann Marie
Scott B

Nora won the tabata situp with 11!!

Thrusters 21, 18, 15, 12, 9, 6, 3
KBS 3,6,9,12,15,18,21
K2E 21,18,15,12,9,6,3
Lunges 3,6,9,12,15,18,21

Staci, Cathy, Patty, Deb all rocked through this one. I can't wait to hear the reports tomorrow.

Is that it?

10 MAnmakers
5 Inverted Burpees

Times 5

Once again those famous preworkout words were uttered it was Nora today"Is that all?"

then the second most famous phrase in Crossfit after 7 manmakers "Dude, this sucks!"

Nora
Chris
Monica
Tina
MC
Kendra
Inger
Ann Marie
Tonya
Hallie

All powered through the work out and then did some skill work with Power Cleans.

unlimited available

20 AMRAP

10 SDHP
10 KBS
10 Box Jumps
10 K2E

I have to learn to count better I think 7-9 rounds were had by all

Chris
Bill
Scott S
Scott B
Monica
Tina

all made the workout

More fun to be had by all tomorrow.

10 Pullups
20 Box Jumps
30 Situps

Times 5

Cathy, Kendra, Stacy, Patty, Sibby, Deb all came to play

Then we worked on Deadlifts and Hang Cleans.

All 25's

We are starting to get serious now.

3 laps

25 burpees

3 laps

25 box Jumps

3 laps

25 Pullups

3 laps

25 Kettle Bell swings

3 laps

25 Wall balls

3 laps

25 Thrusters

Everyone finished right around the 24 minute mark.

LOW MEANS ROW

With 3 rowers, today was the perfect day for a rowing
workout. We did a workout from one of the regional crossfit
games.

2K Row x1
20 Box
10 Wallball x6

Happy Thanksgiving

It was an Awesome group that completed an Awsome workout this morning.

4 Exercises

Pullups
Box Jumps
SDHP
Wall Ball

We did the workout in teams of 4

5 Teams

Each execise had a suit of cards shuffled. Each team member started at an exercise and flipped their first card then did their exercise the number of reps shown on the card, 10 for face cards and 15 for an ace. After 1 full rotation flip the next card and keep going until all cards are flipped. Each team had 2 Jokers in their deck which required a 3 lap run or a 500 meter row instead of the given exercise.

MC, Laura, Greg, Nick 36:00
Sarah, Diane, Kendra, Shad 40:00
Nora, Becky, Monica, Suzanne 42:45
Bill, Nick, Chris, Tony 43:00
Tina, Kelly, Harry, Frankie 44:00

I wish I had a better Camera for the workout. Everything I took came out Blury.

Too easy today

Today was a team workout. It had all the right components I just did not incorporate enough accountability.

Team member #1
Barbell overhead walk
Dumbbell Farmers carry
Double medicine ball carry

Team Member #2
Row

Team member #3
Pushups

Team member #4
Squats

I thought 3 rounds would be tough I was wrong everyone did 4

If we ever see this one again it will have numbers put on each of the exercises or Penalty burpees for the team with the lowest number of reps.

PARTNER WORKOUT WEDNESDAY

1500 m Row
100 Wall Ball
150 Push-ups
300 Sit-ups

Teams

1. Winners (team name) 26:13
2. Windy City Warriors 26:27
3. Lois and Bill are Awesome 27:43
4. The Legend and Baby Leg 31:30

Hip explosion

Chris and all his women showed up for class today.

22 KBS
8 Med BAll Squat Cleans

Times 5

Chris 6:21
Tina 11:40
Frankie 13:10
Nora 9:49
Michele 11:15
MC 10:50
Sara 9:26
Inger 10:50

The word in the room is we need more Heavy Kettle Bells this is very good news.

Next everyone went over to throw down with a 1 rep Push Press Max

MC 92
Inger 90
Tina 107
Nora 107
Frankie 87
Chris 200 after Cleaning it.

Again

1 Minute Box Jumps
1 Minute Wall Balls
1 Minute Burpees
2 minutes rest
repeat 3 times

6 minutes rest

and repeat all 3 rounds

In the second set some made the decision to sub pullups for Burpees

Can't wait to see everyone in the morning.

My hands

21-3 Pullups
3-21 Pushpress
21-3 KBS
3-21 K2E
run 3 laps after rounds 2,4, and 7

Tuesday Morning

AMRAP

lunge Length of gym
Run back
25 Situps
Lunge length of gym
Run back
25 Push press

MONDAY NOVEMBER 9TH

Nora has requested that our next "hallmark workout"
be Murph!!! To prepare, we did Cindy w/a run.

5 minutes

Cindy

5 minutes

Laps on Track

Murph date to come!

Box Jumps

5 pullups
10 box jumps
10 Push press
10 box jumps

7 rounds

Everyone worked extreemly hard today.

Monica was rocking the big box and some monster Push presses

Lois mastered the 18 box and will be rocking it from now on.

Chris even joined us. Talk about looking Strong.

It was a great group. If you missed it you missed out.

Package prices coming look for the announcment next week.

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

Barbara and Burgers

Tina and Monica had a meeting of the minds today after they finished Helen (13:42 in case anyone is keeping track) Oh I went 12:46. In this highly intellectual meeting it was decided that since the pool is essentially closed the post workout gathering will be at Red Robin. So bring some dry clothes and we will head to Red Robin after the workout for some lunch and or refreshments.

Red Robin, YUM!

This will also conclude the Challenge so get back to posting as there are only 2 days left.

Hello Posterior Chain

Row 1000, 750,500, 250
Dead Lift 20, 15, 10, 5
Push Press 20, 15, 10, 5
Box jump 20, 15, 10, 5


Kendra 22:59

It's Monday Ya'll

We did something a little different up on the track
today!! Broad Jumps, Swings, Squats,Push-ups,etc...
We had one new participant......she says she is returning
Wednesday and Friday!!!

Races in the books

Ashley and I are back from Buena Vista. We both had successful races. She won her race of course and I managed to find 7th place. The last lap I just kept thinking to myself this lap is shorter than Fran just go for it.

The Chief

3 Power Cleans
6 Push ups
9 Squats

5 3 minute rounds with 1 minute rest

Then 3 250 Meter Rowing Sprints


Inger 20
Erica 18
MC 17
Michele 17


Best sprints

Inger 1:08
Erica 1:02
MC :57
Michele :59

Broke Finger Becky

10 Front Squats
5 Burpees
5 Pullups

Times 10

We had a special visit from "Broke finger Becky" today which served to brighten everyones day!

Tina 18:00
Nora 18:18
Chris 18:49
Becky 22:40
MC 29:42

Challengers

It is looking like we have some major players in the Challenge competetion. It is great to see the the strength in and out of the Gym. You are inspiring me to work harder to achieve my goals.

Max Efforts

Dead lift
500 row
Wall Ball
Push press
KBS
Pullup
500 row

WOrking with prescribed weight 1 round of maximum reps with ~3 minutes rest between exercises

Milk

I agree with all the benefits of milk I think I can give it credit for much of the good attributes that I have. I can also almost guarentee I will be back at the utters as soon as I can. I was just getting to a point that I was a bit over the top with the Dairy. I was doing MC's family proud. I am pretty sure I was keeping a couple cows in business all by myself.

If I was really getting serious I would give up the sitting on the couch. I guess that will be where I play once I start on the milk again.

A workout but no milk in the books

I did the main sight WOD today and I must say I am looking forward to tomorrows Main Site WOD much happier. I guess if I drop some weight then the WOD today would have been easier. I must say I liked my pullups.

Bench press 202 5,5,6,7,3
Pullups 15,16,18,20,13
Squats 205 5,6,7,7,7

Keep bringing the comments. See you all at 9:30 tomorrow.

It has begun

The Challenge has started. I made it through day 1 with no Dairy. No Cheese on the Fajita, No milk with Breakfast, No Icecream for desert. Now it is time to workout.

How was your first day?

Have you met Barbara? If this is your first time or
she is an old friend, be there on Oct 2nd!!!!

I guess the cold weather kept everyone away! Only MC and Jim
showed up!!! Way to go MC and Jim

2K Row x 1
10 Burpees
10 Wall Ball

x 6

4 takers so far

Who is willing to pony up and see what they are capable of.

Dairy will be what is missing for me over the next 2 weeks. Milk, Cheese, yogurt, and toughest of all Ice Cream. Here we go

Balls of fury!

Using either a 12, 16 or 20 pound med ball do:

100 broad jumps holding your ball(on the track)
100 ball slams
100 walking lunges holding your ball(on the track)
100 wall balls

Do one burpee for every time you drop the ball while on the track.

Franki
Inger
Nora
Monica

The Challenge

Starting Monday September 21st Concluding October 4th That is 2 whole weeks! This could be tough.

The challenge:

Give up one of your vices for the 2 weeks. Substitute a positive action in place of your negative vice. For example No Sugar; So instead of having syrup on my pancakes for breakfast I will have 2 scrambled eggs and 6 strawberries. Or No Diet Coke, Drink water instead. I know you know what your vices are but, incase you are having trouble coming up with a suitable vice to give up here is a short list to help you come up with an idea for yourself.

Double Mocha latte frapichino substitute regular coffee
Alcohol Substitute water
Tobacco Substitute a trip up and down all the flights of stairs in your house or office building
Diet Soda Sub Water
Sugar sub Fruit and veggies
Sitting on your butt watching TV going to the park with the family

If your vice is something that costs money set up a cookie jar to collect the money you do not spend to have a fund to celebrate with at the end of the challenge. Do this it will give you a visual cue for making healthier choices for yourself. You could even end up making a donation to a worthy charity at the end of the challenge, Just so you know I consider myself worthy.

I think you get the idea!

To hold you accountable you will need to post your sacrifices and improved choices to the Crossfit Inverness Blog www.crossfitinverness.blogspot.com

I will be looking for daily updates in the comments section of the blog. As more incentive to take part in this challenge and to report on yourself the most consistent reporter will receive 2 complementry 1 on 1 personal training sessions wish me, I know you may not be able to tell if this is reward or punishment go for it any way.

7 rounds of 7

900 row or 7 laps

7 rounds of

7 SDHP/KBS
7 Box Jumps
7 K2E
7 Thrusters

7 laps or 900 row

Tina 33:18 75 lb thrusters
Nora 34:56 57 lb thrusters
Chris 34:41 57 lb thrusters
Monica 37:00 75 lb thrusters 24 inch box
MC 42:23 57 lb thrusters

Tuesday September 22

As of today there will be no Tuesday 9:30 Work out On September 22. W ewill be working out on Thursday.

Daniel Junior

25Pullups
3 laps
21 Thrusters
Row1 1000
21 Thrusters
3 laps
25 pullups

Kendra 18:38

Wallball 21,18,15,12,9,6,3
KBS 3,6,9,12,15,18,21
Box jump 21,18,15,12,9,6,3
Sit up 21,18,15,12,9,6,3

Cash out 25 Pullups

Kendra rocked it in 18:32
16 lb Wall Ball
16 lg Kettle bell
Then pullups with the skinny band

3 Power Cleans
1 RD of Cindy
5 Pull-ups
10 Push-ups
15 Squats

AMRAP 15

Great effort today!!

Crossfit Testimonal

Casey ran a half-marathon this wkend in
1:44.
He hasn't run over 5 miles in about 4 years!!!
Way to go Casey!!

Don't forget the cash out!

AMRAP

5 Deadlift (moderatly heavy)
10 Push up
15 Wall Ball


Forgive me if I get the number of rounds incorrect.

Scott 11
Guy 10
Monica 9
Chris 9
Nora 8 2/3
Michelle 8
Jim 8
MC 7

Cashout

25 K2E

Everyone was sooo very happy at cash out time.

Great job today working Dead lift form and taking it heavier when you had the form.

It's all about the quarters

3 laps
25 Burpees
3 laps
25 Box jumps
3 laps
25 Pullups
3 laps
25 KBS
3 laps
25 Wall ball
3 laps
25 Thruster

Just Kendra again today Every one else is missing out.

Kendra 24:11

09-09-09

In honor of the day.......

9 Deadlift
9 Push-ups
9 Db Push Press
9 Sit-ups

9 x's

Great Job Everyone!!

Ten laps of torture

Using the upstairs track and Studio

teams of 3
One team member running, One doing a skill the 3rd resting
Rotating in that order.
10 rounds
run 1 lap 10 lbs in back pack
add 5 lbs each round

Rnd 1 Bear walk is skill
Rnd 2 KBS is skill
Rnd 3 Bear walk
Rnd 4 BIcycle situps
Rnd 5 Bear walk
Rnd 6 Push press
Rnd 7 Bear walk
Rnd 8 Burpees
Rnd 9 Bear walk
Rnd 10 Lunges
Final back pack weight 55 lbs

Tina, Monica No rest station
Nora, Michele, MC
Guy, Casey, Axel
Scott, Chris, Chris

Reps of push press for Cashout. Becky was cursed for her reched discovery.
Great work by everyone.

Rowing Fran

It just looked like it should be a good workout so I went ahead and stole it from the main site.

1000Row
21 Thrusters
21 Pullup
750 Row
15 Thruster
15 Pullup
500 Row
9 Thruster
9 Pullup

Kendra 18:42
Chris 19:10

Hi Everyone

There will no longer be a 6:30AM class on Wednesday mornings as there does not appear to be any interest. All of the other classes will continue as scheduled.

10s

10 burpee
10 box jumps
10 K2E
10Burpee
10 Box jumps
10 Push press
10 Burpee
10 Box jumps
10 Lunges per leg

times 2

Kendra 13:33

Kendra got all her box jumps on the 18 inch box for the first time, Great job!

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

The lonely six pack

10 Knees to Elbows
10 Thrusters 50lb
10 Ab Rollers
10 Burpees

* 5

Then 1 min bicycle situps as a cash out although Inger made these look way too easy.

Inger was the only sole brave enough to show for Aaron's First official workout
her time of 17:24 was very impressive. It was great to have her challenge herself with the 50 Lb thrusters as well

Today was a great turnout!! I brought my redneck rings and ring dips were attempted by all. Bill's were awesome and everyone else put forth a valiant effort!!

3 Rounds

400 m Run
21 Swings
15 K2E
9 Ring Dips

Saturday morning class 7/25/09

The workout today looked easy enough on paper, but once everyone got into it, it turned into a real beast of a workout. Thanks to everyone who came.

5 rounds
15 Snatch
15 Wall Ball
15 Kettle bell Swings

Wednesday Morning 6:30am Class

Today we did a deadlift progressions workout and then worked on handstands after the class.

For the deadlifts, start at a moderate weight for your strength level, add 5 pounds to each rep until you can not complete the lift anymore. Recomended starting weights are 95, 135, 185, 225 and 275. After you complete the deadlifts work on hand stand holds or hand stand push ups.

*******NOTE******* I am going to be out of town starting monday so there WILL NOT BE WEDNESDAY MORNING CLASSES ON JULY 29TH AND AUGUST 5TH. Wednesday morning classes will start up again on August 12th. Everyone is welcome to come and your first class with me is FREE.

Chris

The lazy days of summer have had me in their grasp!!
I am trying to overcome them!!! Please be patient!

As you know the tuesday and thursday classes were
cancelled for July and will restart in August with
Aaron!!!

Today we did the affliate cup stadium workout, with an
impressive showing!! It was great to have Bill working
out with us today!!!

Fun fact: Casey says that his mountain biking has improved
greatly with crossfit!!! Love to hear the benefits of crossfit
in everyones other passions!

8:15AM Saturday Class

Sorry everyone it has been a while since a new post on here. On Saturday we went outside to the sand pit, the workout consisted of 6 one arm snatches on each arm, broad jump to the other side of the pit then 10 push ups, then lunge back. AMRAP for 25 minutes.

6/24/09

6:30AM Class with Chris

AMRAP 12 Minutes

7 Thrusters 45/65
7 Burpees

Nooner

Today's WOD with Becky.

1 lap of Lunges
100 Pull Ups
100 Push Ups
100 Squats
1 lap of Lunges

Break up the hundreds anyway you want!

Wednesday Morning Workout

This morning MC, Karen and Deb came to class. Good job on this hard workout!

Workout:

4 Rounds

15 Snatches
30 Jumping Pull Ups
250M Row

Out of Order

Friday's Workout
6-12-09

10 Box Jumps
20 Pull Ups
30 Thruster
6 Laps
30 Thrusters
20 Pull Ups
10 Box Jumps

Cash Out...Erins Fault
1 Lap of lunges

Saturday's Workout

Today was a very hard and long workout, thanks to MC, Franki, Inger and Kendra for showing up for the punishment! Are you varying the types and lengths of your workouts? You want to try to have short, medium, long, heavy and light workouts in your routine. Speaking of routines, don't have one! Routines are the enemy; constantly vary what you are doing and you will be a far greater athlete!

Today's workout:

4 Rounds
12 Pull Ups
12 Box Jumps
12 Squat Clean to overhead anyway 65#/95#(Thruster, shoulder press, push press push jerk)
3 laps

New Class!!!

Today was my second 6:30AM class and this is the first time that I am posting a log on here, so hopefully I am doing this right. Thanks to Deb and Karen for coming to the class this morning. The workout was tough, I did it before the class to make sure that it would be "fun." If any of you would like to come or know anyone who was interested in an early class, I will be there on Wednesday mornings at 6:30AM and if there is some additional interest I will add some more classes.

5 rounds
10 Deadlift 225#/185#/135#/95# (It should be heavy enough that you can do the first 10 in a row and then have to break them up after the first round)
20 Wall Ball 20#/12#

Catching Flack

So I have been slacking on posting of WOD's, no excuses. Sorry, I will do better.

WOD
AMRAP 20 minutes
10 1 arm snatch
15 Front Squats
20 Renagade Rows

Cash Out
300
Bicycles or Reverse Crunches

The last two workouts

Friday WOD 5-29-09
10 Burpees
1 Lap
20 Broadjumps
1 Lap
30 Push ups
1 Lap
40 Squats
1 Lap
30 Push Ups
1 Lap
20 Broad Jumps
1 Lap
10 Burpees

Saturday WOD 5-30-09
5 Round of
15 Hang Power Cleans
Use that bar and OH Walk the length of gym and back
Broadjump Half court
Lunge Back

WOD 5-28-09

Buy In
30 Good Mornings

WOD
3 Rounds
3 Laps
21 SDHP
12 Box Jumps

Cash Out
30 K2E

WOD 5-27-08

Buy In
Progression of Medicine Ball Clean Practice

WOD
5 Med Ball Cleans
10 Pull ups
15 KB Swings
20 Lunges

5 Rounds

Cash Out
30 K2E

Goals

Do you have them? We need to ask ourselves on a regular basis what exactly we are looking for in our workouts. If your goal to get stronger, are you lifting heavy? If you goal is to become more fit, why did you miss that last workout? If your goal is to lose weight, what did you eat this week?

Acheiving your goals doesn't just happen. First you need to write down your goals and make yourself accountable. Bring in your goals and show them to me. Even if you will let yourself off the hook, I won't. Let's make a plan, talk about nutrition, and define the path. Fitness is an active pursuit. Make yourself a part of it.

WOD 5-27-09

5 Rounds
250 Row
10 Push Ups
20 Med ball Twists
10 Lunges each leg

WOD 5-25-09

Happy Memorial Day! Let us all remember why we are free and be sure to thank those who made it possible.

21-15-9
Deadlift
Box Jumps

Then

3 Rounds
3 Laps
Max Pull-Ups to failure

WOD 5-22-09

10 Min AMRAP
5 Push Press
5 Back Squats

Then

10 Min AMRAP
200 MTR Row
5 Burpees

Cash Out
500 Bicycle Crunches

WOD 5-21-08

10, 9, 8...1
1 Arm KB Swing (Each Arm)
1 Arm SDHP (Each Arm)
2 Laps

Not Happy

Big workout today. Because of that we had no Buy in or Cash out,the workout was enough.

WOD
4 Rounds of
30 Wall Balls
20 KB Swings
10 Man Makers

Jackie came for a Visit

Today's workout was a benchmark. We did Jackie and I am sure everyone had a rip roaring time. Another exciting note to mention, Kevin a firefighter from Aurora, joined us for his first class. He did very well and we hope to see more of him from here on out.

1000 Meters Row
50 Thrusters
30 Pull Ups

CASH OUT
4 Laps Overhead Walk across the gym and back.

The weekend has come and gone. It was the longest weekend and the shortest weekend of my life. All of our athletes did very well and pushed beyond their limits. Thanks to all who came out to cheer for the athletes from Inverness and everywhere else. Another special thanks to Franki and MC who volunteered their time all weekend and worked the event. Competing was hard but I am glad I had the experience. We will see what next year will bring, I am not sure if I will compete again but who knows.

Clean This

Two days left until the Regional CrossFit games. I am nervous, unsure, and excited. The weekend could end up at numerous destinations but I do know a few things for sure...

I am glad I signed up.
The weights will be too heavy and the workouts too hard, but I knew that going in to this thing.
I will see some amazing athletes.
This won't feel good.
The experience will stay with me a long time.
I will give it everything I have.

WOD
21-15-9
Power Cleans
KB Swings
Box Jumps

Cash Out
3 laps of Alligator walks

Tunes Anyone?

Please let me know what songs you want added to the playlist for class. I have unlimited downloading on my new ZUNE and just need to know what you want. Please try to keep the songs somewhat clean as to not offend Nora's delicate sensibilities.

By the Pool

We had our workout by the pool today. So fantastic! What a difference it makes to go outside and breath some fresh air. I will almost be disapointed when our floor is usable again. Speaking of the floor, we should be able to hold class in there once again on Friday.

Sooooo...FYI
We will be doing some workouts using the pool this summer! I will give you plenty of notice to bring your Speedo's for the workout.

BUY IN
Farmers Carry your weight to the Pool

WOD
100 Thrusters
On the minute every minute, 5 Sprawls. The workout is over when you have completed the thrusters.

CASH OUT
Plank walk the width of the pool
Lunge the length
Plank walk the width
Lunge the length

Then
Bear Crawl/ Crab Walk the perimiter

1 Minute

Strong effort today from everyone! It was a fun workout, at least for me, and everyone pushed their limits.

BUY IN
Inchworms

WOD
1 Minute to get each round done, your rest is what remains in the minute.

5 Rounds
10 Wall Ball
Run the Gym and back
5 Rounds
10 Box Jumps
Run the Gym and back

Rest

5 Rounds
5 Pull Ups
5 Burpees
5 Rounds
10 KB Swings
3 Burpees

CASH OUT
30 Knees to Elbows

Back At It

I am back from California and back to blogging. I wasn't able to get to any CF affiliates while away, but I had some sweating with the oldies at the WELK Resort. Good stuff.

Here is Monica's workout from today.
5 Rounds
10 Man Makers
10 Box Jumps
10 Pull ups
10 Lunges
10 Touches

Playing Catch Up

So...It has been an interesting week with the floor being unusable. Here are the last two workouts. I am out of town starting tomorrow. My plan is to update the blog while I am away and CrossFitting in CA.

4-28-09
WOD
21. 18. 15...3
SDHP
KB Swings
Push Ups
Shuttle Run

4-29-09
Sand Pit!!
KB Throw Across and Back
Burpee Broad Jump Across
Lunge Back
5 Rounds

Then...Hover Ball

Much fun was had in the sand...right? I have a strong feeling that we will be out there much more often.

New Floor

Todays WOD's was the last one with the broken floor. Construction was started today on the fix, unfortunately we already have a problem and the fix will take longer than expected. I know...SHOCKING! Classes will still go as scheduled, we can work around this...after all, we are CrossFitters.

2 Rounds for time
Partner workout, the bar cannot touch the floor once time starts.
40 Front Squats
40 SDHP
40 Push Press
200 Single Jumps

Friday means Burpees

Buy In
10 Negative Pull ups

WOD
2 Rounds
3 Laps
21 Burpees
3 Laps
21 KB Swings

Cash Out
10 Negative Pull ups

Spartan Rules

1) Lactic acid is the Spartan's friend. The Spartan knows the value of anaerobic failure, and actively seeks it out. If he falls on his face, he waits only as long as necessary to move again before he continues.

2) The Spartan takes no breaks between exercises, unless it's to shove a non-Spartan out of the way.

3) The Spartan runs. He does not use Stairmasters, or stationary bikes, or ellipticals. He runs.

4) When the Spartan cannot run, he walks. When he cannot walk, he crawls. When he cannot crawl, he has failed.

5) The Spartan hits big muscles, like the back, the pectorals, the quadriceps and the glutes. He knows this means he is building functional muscle that will assist in the destruction of his enemies and in the production of testosterone (of which the Spartan has more than the average man).

6) By contrast, the Spartan does not waste much time on small muscles. They will grow as the result of functional exercise that hits the big muscles (see above). For example, the bicep is only useful in that it assists with chin-ups, and scaling enemy fortifications. Anything else is vanity.


7) The Spartan abhors cables and machines. This is for two reasons. First, to activate stabilizer muscles, the Spartan must depend on himself to balance the weight, not a machine. Second - look up the adjective "spartan" in the dictionary: "strict and austere." You should be able to do a Spartan workout in a FOB (field of battle).

8) The Spartan fears only one thing: his workout. The enemy pales in comparison to his workout. If he doesn't fear his workout, it isn't hard enough.

9) Puking is acceptable. Quitting is not. If he gives up here, he gives up in battle. This is unacceptable.

10) So nature abhors a vacuum, so the Spartan loathes missing a workout. A Spartan can complete a workout in his grandma's basement, a hotel room, or in a city park.

11) If the Spartan is not in pain during his workout, he is wrong.

12) The Spartan never cheats. He maintains proper technique throughout his training, because he knows that smooth is fast, and that he will be mocked mercilessly for, "girly pull-ups".

13) The Spartan knows the value of the basics: the push-up, the pull-up, the chin-up, the sit-up, the squat, and the dead-lift. He also knows the importance of variety, and seeks out different techniques of the above.


By: Captain Paul Lindsay, British Columbia Regiment (Duke of Connaught's Own)

WOD 4-23-09

Buy In
30 Good Mornings

WOD
21, 18, 15, 12, 9, 6, 3
Pull ups
Sit ups
100 feet of Lunges

Cash Out
Work on Hand stands

Countdown

There are only 24 days until the Regional CrossFit Games...do you know where your training is?

Buy In
50 Jump Squats

WOD
5 Rounds
21 Deadlifts
7 Thrusters

Use the same bar, the Deadlift should feel too light and the Thrusters should feel too heavy. Have Fun!

Cash Out
Was supposed to be 500 Bicycle crunches, but I didn't realize this was the CrossFit Kids class and had to drop it to 300 crunches. SAD

WOD 4-21-09

WOD
4 Rounds
10 Heavy KB Swings
Burpee Broad Jumps across the gym and back
3 Laps

She's Baaaaaack

Laurie came back today and we were so excited to have her. Almost six months ago she completed a workout that scared the pants off of her and she hasn't been back since. She let the workout get the best of her, even though she finished it. Thanks for getting back in the mix again Laurie.

Never be afraid to ask if you can scale a workout or switch out an exercise. If you have a valid reason I will probably be reasonable. If not, it is unlikely. Although I never want to scare anyone or hurt anyone(mostly), it is my JOB to push you past what you perceive your limits to be. Know that I may say "NO, YOU CANNOT SCALE", but then again, maybe I have an off day and say..."WHY"?




Buy In 1000 Row

WOD 2 Rounds of
50 Wall Ball
50 Push ups

Cash out
1 Lap of lunges

Seven

It was good to have the brothers back in the CAC today. Talk about taking it to the next level.

Buy In
50 OHS with un-weighted bar

WOD
7 Rounds
7 OHS
7 Pull ups
7 Box Jumps

Cash Out
50 Heavy Renagade Rows

Tabata Me Crazy

Buy In
50 Good Mornings

WOD
Tabata
Pull ups
Push ups
Sit ups
Squats

Cash Out
Tabata Run

Paleo Video

Here are some answers to the questions about the Paleo Diet.

Good Friday

Finally a picture of the new guy...I will call him "Superman". We had a good time this day and everyone is adjusting well to the Buy In/Cash out policy. Let me know if there is anything you want to add to the list of exercises for BI/CO.

I love to see the look on people's faces when they realize the workout is not as easy as it looked on the white board. "That's All?" Yep! Let's hit it 3, 2, 1...GO. It is not long before it becomes painfully obvious why the perscribed reps were so low. Today was a perfect example...only two exercises, only a cross countdown from 10 to 1 and 1 to 10. How bad can it be?

Buy In

Squat Therapy, until Becky is happy with the work.

WOD

Heavy Kettle Bell Swings

10, 9, 8...1

Burpees

1, 2, 3...10

Cash Out

1 Lap of Lunges

I said FULL SQUAT CLEANS

For those of you who came today and gave your all...THANK YOU. For those of you giving your all somewhere else...YOU BETTER GO HARD!

Buy In...

50 Full Squat Cleans with an unweighted bar

WOD

3 Rounds

5 Full Squat Cleans

15 Chest to Floor Push Ups

3 Laps

Cash Out...

50 Double Unders

Going forward in my class I will be insituting the Buy In/Cash Out policy. Come prepared! If you have questions on this see me, or see www.byerscrossfit.blogspot.com/2009/03/buy-in-cash-out.html

Let's go Up

WOD
AMRAP 20 Minutes
Start with...
1 Wall Ball
1 Kettle Bell Swing
1 Pull up

Then
2 WB
2 KB
2 PU

Get as high as you can in the 20 minutes

Thursday 4-2-09

We had a good workout yesterday and one newbie! Thanks for coming Jenn.

WOD
5 Rounds
15 KB Swings
Farmers Carry Length of Gym and back
15 Thrusters
Jog Length of Gym and Back
15 Jump Pull ups

Don't Quit

Photo courtsey of Francesca Runco

Today's workout was TOUGH. I will never understand how sometimes a workout can get in your head. It messes with your mind..."your not tough enough, strong enough, you'll never beat me", it says. To that I say..."I am not a quitter. I don't have to like it, but I will complete it."

WOD
5 Rounds of Cindy
10 reps of Grace
5 Rounds of Cindy
10 reps of Grace
5 Rounds of Cindy

Here is some more inspiration from www.againfaster.com

In the bottom of a clean, quads burning, you’ll want to quit. Pulling deadlifts, the skin on your hands tearing, you’ll want to quit. Your body protesting, crying for relief as your veins pump waste, you’ll want to quit.

Your mind will scream from its high perch, commanding you to stop, lest you break, crash, and burn. Feeling the outer limits of your capabilities, it will hit every physical and emotional alarm in the arsenal, rocketing pain, misery, and doubt into your thoughts.It would be easy to give in to the hot rush of your brain’s emergency brake. To drop the bar. To get off the rings. To let your knees collapse as panic breaths heave through your chest.

Don’t.

Superhuman performance is separated from mere fitness by the undeniable need to persist, to never give up. Those who achieve are resilient. Standing when you want to fall, punching when you want to tap out, and running when you want to walk are the necessities of elite athleticism.
High intensity compound movement, performed with moderate loads, will bring you face-to-face with this crux—quit or continue—faster than anything else on earth. Unique in its ability to elicit pain, this combination of distance and weight will expose your character with every repetition.

When the knurling scrapes your shins, and your traps bunch into knots, you’ll make a decision, one that will affect every aspect of your life. Give in to the agony, and you will always give in. Cave to demands that crush you, and you’ll always cave. Roll to the floor, and you’ll always exist beneath those who choose to stand.

Remember that the walls of the gym are nothing more than physical barriers, meant only to separate us from the elements. What you do within those walls will echo in your daily life, and you would do well to choose your actions wisely.

Push for one more repetition. Live through one more pull. Get to your feet one more time. This decision will accumulate momentum with each iteration, and you will move into the realm of greatness. Like a boulder rolling downhill, you will become unstoppable, undeterred by the falsehoods of your weak mind.

Next time the demons of hardship come rushing forward, push them back. When your muscles bellow for relief, carry on, and smile at the sting. You will become more than an athlete, and you will be amazing.

Small group today, got to love Spring Break!
WOD
21-15-9
Deadlifts
Pull-ups
3 Laps

Let's pull it together people.

Today we thought we would compare ourselves with other crossfitters.
We choose the WOD from front range.

10 Hang Power Cleans
20 Wall Ball

5 Rounds

We also had Derek grace us with his presence today!! He made a fine addition
to class!! Thanks Derek!

It's only 1 minute

How is it that 60 seconds can either be the longest minute of your life or the shortest? If it's one minute of pull-ups or one minute of rest...that's how!

WOD
1 minute of Work
1 minute of Rest
3 Rounds

Wall Ball
Pull ups
Kettle Bell Swings
Front and Back Thrusters

We had a huge class today. Thank you to everyone who came and nice job fitting everything into the room.

PS...I was told to name this one..."The Becky"
I don't know if I should be offended or flattered.

Talk about Quads

Sorry for not posting the workout yesterday. We were digging out!
WOD
2 rounds
1000 Row
50 Double Unders...no sub.
50 WallBalls

Nemesis

So what is the one exercise that if it comes up in a workout you are screwed? For many athletes it is the OHS. This move is so technique driven it just doesn't matter how strong you are. If you do it wrong, there is no way that weight is staying above your head. Your core, I mean stomach and back here people (not abs), has to be rock solid. After a good session of OHSing if your "ABS" aren't sore, then you are not doing it right. If OHS is the one thing you never want to see in a workout you should absolutely be greasing the grove on that thing at least once a week. As they say..."Find what scares you and make it your B*tch."

WOD
5 Rounds of
5 Thrusters
10 OHS
2 Laps

Landmines and Lawnmowers

It is always fun to throw in a new exercise that most have not seen before.

Today it was Landmines and Lawnmowers. (No, not like when you are dancing...) Two great, explosive moves that help with hip function. Your arms will fail long before the legs, so use those hips to their full potential.

WOD
3 Rounds of
1 minute stations with 15 seconds rest

Landmines
Lawnmowers
Burpees
Box Jumps
Plank Rows

Monday March 23rd

Again with "Where the Boys are!!!"

Not that I am complaining!! But would still like to see some ladies
represent!! It is not a bad view ladies!!

AMRAP 20 MIN

25 SDLHP
25 BURPEE BOX JUMPS
400 M RUN

Good times were had by all!!

Shannon is famous! This picture courtsey of the Denver Post. If you would like to check out the link, here it is (WFS) http://www.denverpost.com/fitness/ci_11967344

Also:

I am thinking of adding a 5pm class to the schedule for Mondays and Wednesdays. Would anyone be interested?

Use the Buddy System

Saturday morning is upon us. Why not get the day started with a workout? Better yet, why don't I make it easy on you and give you a partner for the workout? Fair enough! Here is the deal...

WOD
4 Laps on Track...Girl teams carry 25 lbs plate, Boys carry 45 lbs plate.
21-15-9
Burpees
Lunges on each leg

One person is working while the other is resting.

Strong work everyone and thanks for making it to class. What was everyone elses excuse? Didn't we already cover those?

"Don't start with me, I'm having a Bad day."

Well great, I guess that means we're doing lunges. No better way to cure a bad attitude than to sweat it out. Let it all go, give yourself up to the workout, put in everything you have and the day is sure to turn around. And if it doesn't...at least you got a hell of a workout!

WOD

20 minutes AMRAP

5 Push Press

10 SDHP

15 Lunge steps

THEN

Plank walk the length of the gym and back x 2

The Boys are Back in Town

Nice shin Ross...next time try not to leave your DNA on the equipment.

Fun workout today at CFI. Mary Claire held her own with 7 boys in class today. It was great to see all of them out for a workout together. Who knows...maybe will all these full classes we will have to add some more. Let me know if there is a time or day you really want to add to the schedule and I will see what we can do.

WOD
Pull-ups
2-4-6-8-10
Box Jumps
12-14-16-18-20
Wall Ball
22-24-26-28-30

THEN
3 x 250 meter Row SPRINT

Bring in the Paper

Here is Nick "praying" to the CrossFit gods.

We had a great workout today and may even get our 15 minutes of fame. The Denver Post was out today taking pictures of class for an article they are doing on CrossFit Inverness. I will let you all know when it will run.

WOD

21, 18, 12, 9

Thrusters

5 Pull-ups

3 Laps of the Gym Farmers Carry

Then

400 meter Row with a partner holding a plank. If the plank falls, then 20 Burpees for both partners.

3-16-09 Monica's Workout

4 Rounds of

500 meter Row
30 Push-ups
30 Squats

I didn't partake, but I am getting a hard time from some followers about Monica not posting the workout...HINT, HINT. So unfortunately I can't give you any pearls of wisdom on this one. Either way...GO HARD!

21 or Bust

Here is a workout that Brent came up with in his sick little mind. For some reason, last night at the bar, we thought it would be a good idea to do this Saturday morning after the morning class. This is just a friendly reminder...

Never assume something is a good idea if it comes up at the bar.

Here is the way this went down.

21 Deadlifts
10 Burpees

Once you pick up the bar, you cannot put it down during the reps. If you do, each rep you have not completed of deadlifts becomes a penalty of extra burpees. For example, if you completed 13 Deadlifts and then dropped the bar, you then have 10 Burpees PLUS the 8 you didn't do of Deadlifts. There is NO rest between the Deadlifts and Burpees.

Here is another bonus...the weight of the Deadlift goes UP each round.

THANKS BRENT!

Good Times

Sorry for not posting the workout yesterday. Some of us got to go have a couple of drinks (that was me) and were able to catch up with an old friend from Crossfit Inverness and I didn't get home untill after 9:30. If you know me, that is REALLY late. We had a great workout yesterday and Brent joined us. He is the reason CF Inverness is here today and he is the one who gave me the first drink of the Koolaid...so to speak. Welcome back Brent. I hope you find what you are looking for.

WOD

5 Rounds of

5 Heavy Push Jerks

10 Knees to Elbows

20 Double Unders

Then

3 x 400 meter sprints or 3 x 500 meters on rower

What is your excuse?

So...one person came to class today. I am going to try to not take that personally and put the blame where it should be.

Let's discuss excuses for not making your workout. Were you too busy? Did you not feel well? Were you too sore? Are you too old? Was it day light savings time? Did your kid do did this or that? Were you hungry? Were you too full? Did the dog eat your homework? Were you chicken?

One of my favorite people said it best the other day when a man was wondering around outside the CrossFit room. Basically he was trying to convince Monica that there was no way he could join the class. So right there, in the middle of box jumps/step ups, Michele said one sentence that stopped him cold. He was at class the next Monday with no excuses. If you are interested in what she said to end all the BS, ask her the story. We could all take a good look at ourselves and see what excuse we are using, and if it is worth it.

Today's WOD

In the Gym

5 Rounds

Broad Jump across

5 Burpees

Run back

15 sit ups

Run across

5 Burpees

Lunge back

The Chief

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. The workout we did on Wednesday is dedicated to those men and women.

"The Chief"

5 Rounds of

3 Power Cleans

6 Push- ups

9 Squats

3 minute rounds AMRAP

1 minute rest between rounds

Row Row Row your Rower

We ran two sessions this morning due to the weather and roads this morning. Or, if you ask Erin, due to the idiots on the roads. When did people from Colorado forget how to drive in the snow?? Here is the workout...

100 meter Row
10 Wall ball
10 KB swings
10 Plank rows

10 Rounds

Bill
Shannon
Erin
Nick
Michele
Chris
Michael

For Dilly

So for some reason Chris didn't want to do "Jackie" again. I guess I can't blame him. There are many times I say I will NEVER do a workout again, and I am SURE I have never done the same workout two days in a row.

Wait...that is not true! Up until two years ago I came to the gym and every day and did the exact same workout. I would walk up to my flavor of the month hamster machine, trudge out 30 minutes, then move to the weight room where I would go down the row of push/pull devices banging out 3 sets of 12 reps on each and every one. I was done with my workout in no less then 2 hours...JOB WELL DONE, SEE YOU TOMORROW, SAME PLACE, SAME TIME, SAME WORKOUT. Funny, I couldn't figure out why I wasn't making progress... and then I found CrossFit.

It will never stop surprising me that I see the same people on the same treadmill EVERY DAY! They don't even mix up the one they are on...second row, third one in...heaven forbid someone else is on it. I have enven seen people wait for "their" treadmill when the one next to it is empty.

We need to wake up. Isn't that the definition of insanity, expecting a different result by doing the same thing? But then...who am I to judge...I am a Personal Trainer, and I just admitted to doing the same thing everyday just like the rest of them. Thankfully I found CrossFit when I did, and better yet, I am not afraid to tell everyone I know.

WOD

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

Medicine Ball Cleans

Pull ups

Box Jumps

Then

5 minute class plank

Every time someone has to rest...5 Burpees

The New Guy

You know what I love...The New Guy. They come to class because they have heard something or seen something that gets them thinking. Could this be for me? Am I fit enough? Will it be too hard? The answer to each of those questions is YES. It IS for the new guy, they ARE fit enough and it WILL be too hard.

The New Guys first day of class is always a tough one, no matter what the workout. As trainers we are also scared. Did we give them enough? Was it too much? Will they come back? Was it too hard? Are they hurt? The answer to those questions is MAYBE. It's a toss up. CrossFit is not for everyone.

But when the right one finds it...

How COOL is that? Give him a few classes and all of the sudden the New Guy stops "pacing", they stop asking if it is an hour class, never again do they say..."only three rounds?". A whole new world opens up and I love to see it though their eyes. It brings me back to when I was the new guy and I didn't know what to expect, or how hard to go, and if this was safe.

It is a journey to CrossFit and I am honored to be a part of it.

WOD 3-4-09

"Helen"

3 Laps

21 KB Swings

12 Pull-ups

3 Rounds

Then

2000 Row

Did you say Snatch?

How do you look after a workout? Are you lying on the floor, heaving by the water fountain, or resting nicely? Does the drama after workout or lack there of mean you worked hard or not? I think everyone handles it differently. A workout that would leave me on the floor in my own juices may not effect the next person that way at all. The important thing is that you gave everything you had...not what you looked like at the end. Here is Erin proving that point.

Todays WOD
20, 18, 16...2
DB Snatch
Push-ups
2 Laps between each

WOD 3-2-09

Warning...Becky is highjacking this blog...
Here is Monica after the 5 deadlift (185lbs) 10 burpees 5 rounds workout from last years games. If you notice the stopwatch, this is how she felt after 6:49. Strong!

Now back to Monica...



Monica does blog!!!!!!

10 Man Makers
10 Box Jumps
10 Pull-ups
10 Lunges
2 Laps

x7

Today was a long a one!! Everyone toughed it out
mentally as well as physically!! I was so proud! We
had a first timer, Neil who did great!! Lets hope he
returns!

What goes up...

Just incase you are wondering why I call her Drama...

It is amazing how different workouts get into your head. What does it for you? Is it an AMRAP? Is is heavy weight? Is it running? Is it rowing? What makes you start pissing and moaning from the very moment it is written on the board? Find out what that is, what you hate the most, what you would never pick yourself and do it over and over and over. Make it your B*tch! It will get easier, and then there will be something else to come along and take its place. So then we find out what that is and kill it as well.

Todays WOD
20 AMRAP
1 Pull-up
1 KB Swing
1 Burpee
2 Pull-ups
2 KB Swings
2 Burpees
3 Pull-ups
3 KB Swings
3 Burpees...and so on.
Get as high as you can in the 20 minutes.

Chris
Jim
Nora (Drama)
Michele
MC
Erin

I have a bad back...should I be Deadlifting?

The answer Larry, is a resounding...YES! Deadlifting is exactly what you should be doing if you have a weak back. It is the only way to get it stronger.

In the immortal words of Coach Glassman...from an actual conversation with a doctor...

Doc: Many of my patients shouldn’t be doing the deadlift.

Coach: Which ones are those, Doc?

Doc: Many are elderly, marginally ambulatory, and frail/feeble and osteoporotic.

Coach: Doc, would you let such a patient, let’s say an old woman, walk to the store to get cat food?

Doc: Sure, If the walk weren’t too far, I’d endorse it.

Coach: All right, suppose after walking home she came up to the front door and realized that her keys were in her pocket. Is she medically cleared to set the bag down, get her keys out of her pocket, unlock the door, pick the bag back up, and go in?

Doc: Of course, that’s essential activity.

Coach: As I see it the only difference between us is that I want to show her how to do this “essential activity” safely and soundly and you don’t.

Doc: I see where you’re going. Good point.

Coach: Doc, we haven’t scratched the surface.

WOD

21-15-9

Deadlift

Box Jumps

Then...

3 Rounds of

3 Laps

Max Pull-ups

Good work today.

Embrace the Suck

Dedication by Jon Gilson with http://www.againfaster.com/

You think you know pain, but you have no idea. The heart thumping, chest expanding, lactic acid burn of your last workout was a walk through the meadow.

Somewhere, there’s a guy who did it in half the time it took you. He suffered. Plasma forced its way into his lungs, causing him to hack on repeat. He choked down bile halfway through, and ended on his back, pupils dilated to the size of dimes.

While you were walking around, telling your friends how hardcore your workout was, Guy Number Two was still collapsed, the prospect of driving home as daunting as climbing K2 during a snowstorm.

When he finally stood up, he didn’t say a word.

CrossFit is a decidedly masochistic pursuit. To be any good at it, you have to enjoy the pain. You have to push back the threshold day after day, until last year’s traumas feel like an hour-long rubdown at the Canyon Ranch. One day, you find a threshold that takes the whole thing just a little too far, and you get scared to go back.

The men and women that decimate your times are not superhuman. They’re not particularly genetically gifted. Hell, most of the top CrossFitters in the world would get absolutely pummeled in your standard game of rugby, buried by larger athletes begat by larger parents.

What differentiates these individuals is not a gift, but an unreasonable desire to push self-imposed suck beyond its logical limits. What comes out the other side becomes legendary.

Like any human pursuit, we seek ways around the hard part. Limited range of motion and new techniques. Dropping the deadlift from the top, bouncing it off the floor. Squatting above parallel and not standing up all the way. Chicken-necking above the chin-up bar, and reviewing the tape to see if we made it. We want the reward (speed) without the sacrifice (pain).

This is not conscious cowardice. It’s pure out-and-out rationalism. At some point, the next threshold is the one that takes it too far, leaving us in an exercise-induced hallucination that lasts a few moments too long. Our hearts bounce around our insides for one beat too many, and our lungs beg to explode for an unwanted extra second. Every exhalation coincides with a constriction of vision, and the cold taste of copper. No sane human being would enjoy such a feeling.

Still, the glory beckons. Surely, with enough training and the right supplements, there’s a way around the Hard Part. Enough sleep and enough vitamin B will get you the sub-whatever time without the attendant pain. There’s no need to redline your heart rate or pop capillaries. No need to ache so badly at night that you can’t sleep. Surely, there are ways around this. Fortunately, the steroids are a no-go, and the exercises are done correctly or not at all. The only way to legend is through ever-mounting piles of pain. The meadow has to tilt at 45-degrees, and the rubdown at the Ranch must be done with Brillo Pads. If you can talk, you’re not trying hard enough. If your nerves aren’t frayed and ready to rebel, you’ll never get there.

Do yourself a favor, and realize that there’s no technique in the world that will save you. There are no pills, no secrets, no passwords on the path to greatness. You’ve got to embrace the pain, push the threshold, and feel the suck, and then you’ve got to muster the courage to go back six times a week.

After all, the world is a lot brighter when your pupils are the size of dimes, and massaging your sternum with your heart starts to feel good after a while. The plasma finds its way out of your lungs, and eventually you’ll be able to drive.

Sometimes, lying on the floor is its own reward.