CrossFit 5280

Sunday, July 12, 2009

Fun on Sunday!

Enjoy the weekend.  I hate to be the bearer of bad news but fall is quickly approaching then ugly cold and snow!  I realize some of you enjoy that time but this is the best time of the year, especially with all the rain we have been getting.  Beautifully green!

For those of you that don't know, the CrossFit Games are taking place this weekend.  Go check out the website by clicking HERE!

Jump into the technogeek era and join twitter.  Follow 5280 and get some inside info on special workouts that will be taking place in and around Castle Rock that only twitter followers will find out about.

 

From my sensitive side!  And people think I am too harsh!!!!

Saturday, July 11, 2009

WOD

Team Workout

400 m run

Push ups

Deadlift

Med ball clean

Rest

AMRAP 15 minutes

Enjoy the sun!

Friday, July 10, 2009

WOD

10,000lbs chest to overhead

*Any movement you like, shoulder press, push press, push jerk, split jerk, doesn't matter, you decide and you roll with it.  You pick your weight.

95#=105 reps

PVC=10,000 reps

Choose wisely!

Quote of the day:  "I am tired, I think I will just go with the PVC!"

Thursday, July 9, 2009

WOD

"Broomstick Mile"

25 Back Squat

25 Front Squat

25 Overhead Squat

400 m Run

25 Shoulder Press

25 Push Press

25 Push Jerk

400 m Run

50 Hang Cleans

400 m Run

50 Snatch

400 m Run

Then you are done!  No big deal!

This is all done with a PVC pipe so really no big deal!

Quote of the day:"I had no idea PVC could kick my butt!"

Wednesday, July 8, 2009

WOD

Some borrowed, some changed but all fun...

"Love your bumper"

3 rounds

200m run 44/22

25 sit ups

25 lunges

25 squats

Keep your bumper with you the entire time, hence love your bumper.  You may set it down if you need to but the clock continues to run.  Have fun with this it looks like fun and I am looking forward to getting back to working out.

Quote of the day: "if these things had a handle it would be a lot easier!"

The story on these two pictures are from the Mathari slums.  This is a little girl that was staring at all the white people, Mozungu's, while they were getting off the bus.  She is going to get water with her mom.  Then the next picture is the garbage disposal team for the slums.  Apparently the baby got thirsty while eating all that trash.

Tuesday, July 7, 2009

WOD

21-18-15-12-9-6-3

Front Squats

GHD sit ups

This is a main site wod with a "prescription" weight of 185.  That is a no joke weight and most of our guys were hitting a hard 135 and the ladies this morning were in the 65 range.  Sorry we did not have enough GHD for everyone to utilize that awesome piece of equipment.  

I am slowly getting all the log sheets assigned to each person.  Right now I have placed all the files in the black box.  I am going to try and get some more done this afternoon.

Have a good day!

Quote of the day: "Elbows, Elbows, lead with the Elbows!" 

Monday, July 6, 2009

WOD

Let's get this done before the heat hits us later this week...

5K

Have fun and enjoy the run!

Quote of the day:  "I didn't wear the right bra for this!"

Saturday, July 4th, 2009

Indepedence Day Field Trip!

First I would like to take a minute and thank all of our brave men and women that have provided and continue to provide the wonderful freedoms we enjoy every day in this great country.  Thank you!  Now for the WOD.  We ventured over to the middle school football field for this one.

25 Pullups

25 KB Swings

20 Pullups

20 KB Swings

15 Pullups

15 KB Swings

10 Pullups

10 KB Swings

5 Pullups

5 KB Swings

                                                                       

Sorry so spaced out.  Still can't figure that one out.  Here is the idea; after each exercise you sprint 100 yards to the other end of the football field.  So; 25 pullups, sprint 100 yards, 25 kb swings, sprint 100 yards, etc ...  I think you get the idea.  It was loads of fun on a wonderful Saturday morning.  Happy a safe and happy 4th of July!  Pics are posted in the gallery to the left.

Friday, July 3, 2009

WOD

"Badger"

Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Post time to comments.

I am trying to come up some brilliant stuff to write about tonight and I am just hitting a blank.  I want to wish all of you a happy Fourth of July.  If you are traveling please be safe and may you and your families have a great weekend.

Thursday, July 2, 2009

WOD..

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

Deadlift M/135

Burpees

Knees to Elbows

It's just one of those days!!!!

Just one of them days that you just need to hit the gym, doesn't matter what is on the board, just need a good hard core sweat!  Yep, one of them days.  Need to get your mind of things, go to a place where everybody knows your name!