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!!

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!

4 rounds

500 row
15 Pushpress
15 Box Jumps

Friday's workout

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

5 rounds

10 Deadlift
10 Abrollers
30 single leg cycles per leg

5 rounds

10 Boxjumps

10 ManMakers

2 laps

Wednesday workout

30 Minutes AMRAP

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

Tuesday workout

5 rounds

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


3 rounds

5 Dead Lift

More lifting

Friday noon workout

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.

5 rounds

30 Wall BAll
30 Kettle Bell Swings

4 rounds

10 Dead Lifts
10 Bar AB Rollers
10 Pullups

4 rounds

10 Cleans
10 Bar ab Rollers
2 laps

5 K

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

on the minute

10 K2E 5 rounds

15 Pushpress 5 rounds

15 Wall Ball 5 rounds

20 Boxjump 5 rounds

Kelly

Kelly

5 rounds

30 Wall Ball
30 Box Jumps
3 laps

Kendra 29:37
Pat 36:06

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.

5 rounds

10 Deadlifts
20 KBS
300 Meter Row

Staci 14:43
Kendra 16:20

Team Workout

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

5 * 5 Front Squat

Inverted Burpees

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

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.

4 rounds

10 Power Cleans
10 K2E
15 Burpee

All the cleans are starting to look good.

Kendra, Patty, Carol, Pat, Perry

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

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

4 rounds 1 minute effort with extended rest

Wall Ball
Box Jump
KBS
Row
Muscle up practice

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

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

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

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.

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.

24-16-12-8-4
Thrusters
K2E

500-400-300-200-100
Row

Staci 18:45
Perry 23:15

5 rounds

10 Frount Squats
15 KBS
15 overhead Lunges

3-27-40

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

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

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.

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

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

Tuesday morning

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

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

20 AMRAP

5 Pull up
10 Pushup
15 Squat

Staci 21rounds
Bridget 20
Mary 18
Peggy 16
Ann 11

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

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

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!

"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

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

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

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

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.

3 rounds

20 1 arm Snatch
30 KBS
40 Lunges

More Thrusters

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

Thrusters
K2E
GHD Situps

Staci 12:30
Stacy 13:30

Aaron is Back

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

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

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

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

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

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

Bill and Kendra

Did their 7 rounds of

7 thrusters
7 Pullups

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

Fran + 5

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

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

20 Minute AMRAP

10 Medacine Ball Cleans
15 Push Press
15 Box Jumps

Bridget
Cathy
Sibby
Patty

All showed up to play this morning.

SKILL DAY


THIS SATURDAY, JANUUARY 30TH

AFTER A SHORT METCON WORKOUT

STICK AROUND TO WORK ON HANG CLEAN
AND SQUAT CLEAN

Mile High Sprints

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

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

4 rounds

15 Jumping Pull ups
15 KBS
15 Wall Ball
2 Laps

Mike
Mike
Scott
Sarah
Liz
Carla
MC
Ann Marie

All came to play and had a great workout.

Partner workout

partner 1 partner 2

250 row 25 box jumps

25 box jumps 250 row

250 row 30 KBS

30 KBS 250 row

250 row 25 wall ball

25 wall ball 250 row

times 2

Fight Gone Bad

Bridget 260 total reps
Staci 259 total reps
Mark 265 total reps

9:30

1 lap lunges
1 lap jog
2 laps Broad jumps
1 lap jog
1 lap Bear Walk

Then 5 by 5 Shoulder press

Staci 65 lbs
Bridget 55 lbe
Patty 45 lbs

Happy Birthday Monica!!

A Special Happy Birthday to Monica today! I am not sure if there will be much of a workout but, I did hear something about Cupcakes. The key will be eating the Cupcakes and keeping themdownduring the workout.Good Luck to all.

Tuesday mornings workout was

5 Rounds

10 Thrusters
10 Jumping Pullups
10 K2E
250 Row

Bill 15:28
Sara 17:25
Betsy 17:58

HAPPY BIRTHDAY MONICA!!!!
On Wednesday at noon we will help Monica
celebrate her birthday with a free class!! Ben
is teaching!!!

1 mile with a twist

run 1 lap 10 pushups
run 1 lap 10 sit ups
run 1 lap 10 squats
1 lap 20 pushups
1 lap 20 situps
1 lap 20 squats
1 lap 20 pushups
1 lap 20 situps
1 lap 20 squats
1 lap 10 pushups
1 lap 10 situps
1 lap 10 squats
1 lap

Cathy
Sibby
Liz
Bridget
Kendra
Susie
Patty

Friday's Work out

Nora did not want a leg workout today so I tried to acquies to her wishes

20 Minute AMRAP

5 Burpees
10 KBS
15 Pushpress

Scott
Bill
Brad
Paul
Anderson
Nora
MC
Susan
Bridget
Tina

Thursdays workout

21-3 Squat Cleans
3-21 KBS
21-3 GHD Sit ups
3-21 Box jumps

Mike
Bill
Nora
Sara

Nine Ladies in the Morning


5 Rounds

10 Deadlifts
sprint length of the gym
10 Burpees
Lunge length of the gym

5 rounds
10 left arm snatch
20 GHD sit ups
10 right arm snatch
20 pushups

Later in the day Dave answered my challenge to a 1K row fortunatly I made the challenge at the end of his workout. Although I was pleased with my time 3:15 it would be more fair to not have him wiped out before we dance.

Then I was truely on fire in the 5 by 5 dead lift competetion with Tina where I went 300,325,335,345,350 I think Tina did 165,175,180,195, 195 then a little 1 mile run.

It was my turn

Idid the WOD from yesterday with all intensions of not resting. that lasted for 3:30 then i sizzled on the floor for 4 minutes before walking around for another 5 went through the lifting pretty quick and not too long until I sat on the rower prior to my 5 burpees then it took me about an hour to get out of the gym. See ya'll Monday.

1 K row
2010 lbs from Floor to overhead
1 K row


1 burpee penalty for every second that the 2nd row is slower than the first

Jason
Bridget
Kendra
Mark
Ty
Inger
Sara
MC
Ann Marie

Due to lack of Rowers everyone was able to rest between the rows and the lifts it would have been interesting to see without the breaks between.

1 2010 1

Happy New Year!

1 mile run

AMRAP 20:10
20 Box Jumps
10 Manmakers

1K row

Here are the Row times

Mark 3:53
Scott 3:53
Tina 4:24
Kendra 4:29
Bridget 4:33
Inger 4:44
Sara 4:49


Not bad row times after 4 or 5 rounds in the AMRAP