CrossFit 5280

Monday, August 31, 2009

WOD

200 m Run

50 Knees to Elbows

200 m Run

40 Knees to Elbows

200 m Run

30 Knees to Elbows

200 m Run

20 Knees to Elbows

200 m Run

10 Knees to Elbows

Last day of gorging on bad, processed food.  Tomorrow is day on for the Paleo Challenge.

If you have not completed the body comps and pictures get with me, LaRae or Michelle quickly.  We need those done prior to Wednesday!!!!

Good Luck!

Saturday, August 29, 2009

WOD

"Any old A-hole"

3 rounds

20 Wall ball

20 Cal row

20 Deadlift 185/115

400 m run

Friday, August 28, 2009

WOD

"GRINDY"

10 Clean & Jerks (135#/85#)

5 Rounds Cindy (5 Pull Ups, 10 Push Ups, 15 Squats)

10 Clean & Jerks 

5 Rounds Cindy

10 Clean & Jerks

 

Thursday, August 27, 2009

WOD

Team of Two:

200 Burpees

200m Run

One person does burpees, while other person runs 200m, switching after each run until total of 200 burpees.  

I found this video and thought you all would enjoy watching this!  I am thinking we will begin training with these movements next week!!!

Wednesday, August 26, 2009

WOD

"The Woody"

10 Wall Ball

10 Box Jumps

10 KB Swings

2 rounds

****Not so bad, but you have four minutes to complete the two rounds.  If you finish early, you get some time to rest, then you repeat this five times.  Ouch, now it gets a little harder.  Push yourself to finish within the alloted time and get a breather before you tackle this sucker again.****

Upcoming events:

Colorado Games hosted by Front Range CrossFit.  We have one competitor for this so far.  Go check out their website for more info on this fun event!

Paleo Challenge starts on September 1.  If you are interested get with Michele, LaRae or the other guy for more info to get you up to speed for this challenge.

Strength Challenge!  I am getting real close on having the rules ready to be released to all of you.  I am still not sure of the meeting time for this but it will appear shortly.

FIGHT GONE BAD!!!  September 26, 2009.  Hit the link to the right to sign up and collect some funds to benefit prostate cancer and wounded warriors.  I will post the time in the next couple of days!!!!

Last but not least, have a GREAT DAY!

Tuesday, August 25, 2009

WOD

AMRAP 20 Minutes

5 Thrusters

7 Hang power cleans

10 Sumo Deadlift High Pull

Post total rounds to comments.

I will meet with anybody interested in the Paleo Challenge tonight at 6 PM at the gym.

We have several people already signed up and ready for the start on September 1!!!

Don't forget we need to complete you body compositions and photographs!

Monday, August 24, 2009

WOD

100 ft. lunge

21 pull ups

21 sit ups

100 ft lunge

18 pull ups

18 sit ups

100 ft lunge 

15 pull ups

15 sit ups

100 ft lunge

12 pull ups

12 sit ups

100 ft lunge

9 pull ups 

9 sit ups

100 ft lunge

6 pull ups

6 sit ups

*****Paleo Challenge meeting tonight is at 5 PM.  Hope to see everyone there!******

I will hold another Paleo meeting tomorrow night and later in the week if you can't make either of those two meetings.  We will begin the challenge on September 1.

Saturday, August 22, 2009

Free WOD experience at CrossFit 5280.  If you have ever wanted to know what it was like to complete a WOD here is your chance.  Randy will put you through the paces and show you a killer workout.

I have a few discrepancies to correct on the Paleo Challenge.  The meeting tomorrow, Sunday, will be at 3PM.  I will host a second meeting on Monday night at 6PM.  Hopefully you will be able to attend one of the kick off meetings so that we can discuss game plans and of course the dreaded rules of the challenge.

Hope that is crystal clear for all involved.

I will begin working on the strength challenge component this week and I will post details of the kick off meetings for those in the next couple of days!

Friday, August 21, 2009

WOD

"The Castle Rock Crippler"

30 Back Squats (225#/135#)
100 Box Jumps (24"/20")

 

Thursday, August 20, 2009

WOD

Tabata Static Holds

• Pull Up
• Plank
• Leg Lift
• KB Wall Sit