Deck day

Congratulations to all the Ramp up graduates this month: Bob, Tracy, Sheryl, Mike, Ryan and Kim, we can't wait to see you all back on Monday in your open classes!!! Tracy and Sheryl, on day I WOD only finished the 15's, today they made it through the entire workout. Sheryl cut 3:22 seconds off of her 1st time and finished in 10:51, and Tracy cut 4:18 off of her 1st time ad finished in 10:15. Mike repeated his second day WOD finishing in 4:59 with increased weight and cutting 7:41 and doing 1/2 of the 6 AM WOD. GREAT WORK ALL!!!
For the rest of us, it was Deck Day. Thanks to the Hopper deck we got some good workouts in today. Check out the times/scores and workouts below the pics. Donna pulled the hardest workout today and did a fantastic push finishing with 33:04
WOD: "Badger"
3 rft:
30 cleans, 30 pull ups, 800 M run

Larry pulled 100 burpees for time and push to get a sub 10:00 finishing with 9:58

Dan and Andy pulled this one, Mike joined in half way through finishing 2 rounds in 7:48, Andy finished in 14:23, and dan finished in 17:49.
WOD:

4 rft

400 M run

50 squats

pistol work

We had Cathy stop by today to give CrossFit a try, thanks for stopping in, good work. Donna got her pistol work in today too, and CONGRATS to Kim who finished her ramp up program this morning cutting 3:37 sec off of her 1st day score!

WOD:
20 pistols
20 K2E
50 double unders
8 pistols
8 K2E
50 double unders
20 Pistols
20 K2E

working on the horse

We got the pleasure of playing on the horse today every one did a great job on lazy vault. This evening we had a bit of a competition going on for the leaderboard, check out the 500 M row scores, Rob's still the one to catch at 1:32 but everyone's getting close.

WOD:
Snatch 5X3 75%

500 M row
6 lazy vaults
10 high pulls
6 lazy vaults
10 high pulls
6 lazy vaults

Level I..................Level II........................Level III
2 box jump...........horse vault..................horse vault
35/25....................55/35...........................55/35

upside down day

We spent today (mostly) upside down working our handstand strength. Ryan made it in this moring for his 2nd to last ramp up class and josh make his 800 M run requirement with Larry right beside him for support. Nice work all!!

WOD:
handstand walks penalty for falling broad jumps across gym and back

Level I.............Level II..............Level III
80.....................90.......................100

Love your Med Balls

We re-visited an old favorite today called Love your Med Balls, we'd like to thank Dodd for this one. Great push by all.

WOD:
5 rounds for time
15 sit ups
15 box jumps
15 wall balls
200 M run
You can't put your med ball down during a round or you have a 40 burpee penalty.

sprints

Ryan and Mike finished their day 9 WOD this morning with a time of 7:13 (ryan) and 7:57 (mike), expect to see them in an open class by the 1st of February.
Andy and Josh made it in as well this morning to enjoy tabata sprints. A nice and easy workout, what it's only 4 minutes...of sprinting as hard as you can.
Don't forget to sign up on the Saturday games sheet in the gym for next Saturdays game of kickball. If you have friends or family you want to join in bring them along we'd love to have them.

Minutes

Kim made it in today and worked on her snatch technique finishing her day 10 WOD with 5 rounds + 9 snatches using 10#. Bob and Tracy worked their running and moved so fast in the dark I couldn't get pictures, finishing day 9 WOD in 9:40 and 13:14 respectively, while the rest of the gym worked on some intervals. Check out the scores in the comments section.

WOD:
Deadlifts 3X3 85%

3 min of work 1 min of rest: burpee box jumps
5 minutes of work/2 minutes of rest:rowing
3 minutes of work/rest swings

Level I................Level II....................Level III
16/12 in box.......20/18 in box............24/20 in box
25/15.................35/25.......................55/35

Thurs workout

Thursday kim and Mike made it in for their ramp up classes. Kim finished her day 9 WOD in 9:21 and Mike finished his day 7 WOD in 12:01. By next week expect to see these guys ripping up the WOD board.

7000 Pounds

Today we did a workout from last years Rocky Mountain Regional Qualifier. It was to take 7000 pounds for the men and 5000 pounds for the women from ground to overhead anyways possible. Everyone did a fantastic job.
WOD:
Men: Lift 7000# from ground to overhead. Choose a weight and rep scheme and stick to it.
155# x 46
135# x 52
95# x 74
75# x 94
Women: 5000#
100# x 50
85# x 59
65# x 77
55# x 91
45# x 111

Burnin' bellybuttons

Got a nice WOD out today for everyone, and happily no raspberries or floor burns (as far as I am aware.)

WOD:
500 M row
40 sit ups
20 rope lowers
40 sit ups
20 rope lowers
40 sit ups
400 M run

Welcome Diane

We had a visit from Diane at the gym today, everyone worked really hard to make her feel welcome. Check the comments for the scores.
Ramp up classes are moving along and making great progress, I can't wait to see all of you in regular classes and getting your names up on the leaderboard.

A few new things hanging out in the gym this week. Take a look at the sign up sheets. We have a clean eating challenge starting Feb. 1st running the whole month, and we have a sign up for the Saturday games (with some great suggestion down already) which we hope to start the last Saturday of this month.

Easy 3 Rounder!

Today was a 3 round Met Con workout. Everyone is progressing very well. We are really starting to see people push themselves. The people in the Ramp Up Classes are working hard and it is showing. Great Job Everyone.

WOD:
3 Rounds
10 Burpees
30 Wall Balls
50 Double Unders

CFE day

today was a good day for running (not really) really cold and wet, maybe that helped everyone run faster. Meanwhile, Kim made it in for her 7th day WOD and doing great in her wall balls. She says she really likes them, I think she's one of a few.

WOD:
ME clean and jerk
5X4 75%

Run:
200M, 400M, 600M
rest between runs as long as it took you to do the distance.

pressing and boxes

Nice work by all today, still a little tender from Cindy but making great gains. Bob and Tracy made it in for their ramp up and are showing great improvement on lifts and rowing. Check out the comments for score.
WOD: 40, 30, 20, 10
Push press 64/45
box jumps

running sprint

Today was a good effort especially considering the soreness we're all experiencing.
WOD:
1 R.M. overhead Squat

200 M run
21 swings
400 M run
21 swings
200 M run

Level I...............level II....................Level III
35#/25#............55#/35#................75#/55#

Cindy divided

Having a great Monday. We are working intervals this month pretty heavy and we're hoping they will show improvement in our other WOD, so today we did an interval Cindy.
Ryan, Kim, and Mike have finished their Day 5 WOD and Bob, Sheryl and Tracy are done with their 4th, check out the comments this evening to see all the score.

WOD:
"Cindy"
AMRAP in 5 minutes, 3 minute rest 4 rounds