Front Range CrossFit

WOD 11/8/09

FRCF Fall Weightlifting Meet

November 7th and 8th, 2009 

Day two is today.  The men's session in the afternoon is very large.  That session will probably take about 3 - 3.5 hours.  Plan accordingly.

Download Start list for the FRCF Fall

There have been several questions about proper lifting attire for this meet.  If you are a USAW member, you must wear a singlet.  If you are not, you may wear a pair of tight fitting running shorts (or bike shorts) and a tight fitting top instead of the singlet.  Your normal, baggy, workout shorts will not work for the meet. 

"First say to yourself what you would be, and  then do what you have to do."
- Epictetus

WOD 11/7/09

FRCF Fall Weightlifting Meet

November 7th and 8th, 2009 

The start list is up.  Registration is still open, so there may be more lifters in each session than listed.  If you registered today, your name is not on this list.  Don't worry, you are registered.  Yes, session four is big.  That session will probably take about 3 - 3.5 hours.  Plan accordingly.

Download Start list for the FRCF Fall

There have been several questions about proper lifting attire for this meet.  If you are a USAW member, you must wear a singlet.  If you are not, you may wear a pair of tight fitting running shorts (or bike shorts) and a tight fitting top instead of the singlet.  Your normal, baggy, workout shorts will not work for the meet. 

Due to the weightlifting meet this weekend, all of our regular Saturday workouts will be cancelled.

"The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat."
- Theodore Roosevelt

Women's Results
48 kg		Total
Christina Mailloux	FRCF	78 kg
53 kg
Jacque Rayne	Red Rocks CrossFit	125 kg
Rosanne Allen	Flatirons CrossFit	89 kg
Johanna Cordova	Peak Performance	74 kg
58 kg
Tracy Emmanuel	Flatirons CrossFit	91 kg
Amy Santamaria	Flatirons CrossFit	78 kg
63 kg
Lucinda Parham	Flatirons CrossFit	105 kg
Men's Results
62 kg
Anthony Tran	Wasatch CrossFit	150 kg
69 kg
Kurt Spranger	Air Force Academy	186 kg
Mike Pistono	FRCF	180 kg
Richard Trujillo	MBS CrossFit	169 kg
Robert McEwen	Unattached	137 kg
Conner Granas	Red Rocks CrossFit	92 kg
77 kg
Damon Stewart	Wasatch CrossFit	190 kg
James Phillips	Flatirons CrossFit	169 kg
Robbie Wood	MBS CrossFit	148 kg

The Photos have been posted.

Click here to view the photos of the Women's 48-63 Snatch.

Click here to view the photos of the Women's 48-63 Clean & jerk.

Click here to view the photos of the Men's 62-77 Snatch.

Click here to view the photos of the Men's 62-77 Clean & Jerk.

WOD 11/6/09

5 rounds for time of:

15 pullups
400 meter run

"Lives based on having are less free than lives based on either doing or on being."
- William James

WOD 11/5/09

5 rounds for time of:

5 power cleans, 135 lbs (85 lbs)
15 wall ball shots, 20 lbs (12 lbs)

"The important thing for you is not how much you know, but the quality of what you know."
- Erasmus

Times:
Shannan	6:08	[14 lbs med ball]
Jo	5:42	[14 lbs med ball]
Jumper	4:40	[14 lbs med ball]
Kristen	4:58	[14 lbs med ball]
Kerri	NFT	[14 lbs med ball]
Kahn	8:28
Jim	9:12
Pam	7:46
Paula	10:24
Jenn	8:16
Karen	9:37
John	7:29
Monica	10:15
Shaira	11:28
Speidi	8:28
Erik L	5:12
Erik	6:29
Big Mike	6:33
Jonathan	5:50
Randy	6:40
Mark	7:42
Bubbles	6:55
Tiffany	6:41
Vardo	4:59
Jamie	6:18
Butters	5:20
Steve	7:52
Wenke	5:54
Davis	10:20
Matty G	6:01
Cari	7:12
Jumbo Sexy	3:57
Jeremy	4:15
Socks	4:21
Javier	4:38
Rose	7:29
Lauren	6:08
Big Jon	5:57
Roeper	6:20
Roberto	8:39
Alex	7:12
Colleen	7:38
Todd	4:40
Nate	7:55
Temple	9:48	(115 lbs)
Brandon L	10:04	(95 lbs)
Kevin	8:23	(95 lbs)
Jeffrey	10:40	(95 lbs)
Dre	13:22	(75 lbs)
Cheryl	8:15	(75 lbs)
York	8:00	(55 lbs, 6 lbs)
Maria	7:05	(35 lbs, 4 lbs)
Skills Workout
Same Workout, but with
a 8:00 minute cutoff
Times:
Tom	4 rds	(95 lbs)
Mike G	3+5	(95 lbs)
Burns	4+5	(115 lbs)
Stan	3+15	(75 lbs)
Stephen	3+14	(75 lbs)
Louisa	6:15	(75 lbs)
Allison	3+5	(65 lbs)
Leigh Ann	4+3	(65 lbs)
Ann	4+10	(65 lbs)
Tamera	4+15	(55 lbs)
Becca	6:47	(55 lbs)
Margaret	7:20	(55 lbs)
Jennifer D	4+7	(35 lbs)
Tuesday
Brandy	12:21
Kettlebell Workout
Nicole
Tiffany
Rose
Big Jon
Lynn
Jumbo Sexy
O-Lift Workout
Kerri
Jumbo Sexy
Wenke
Bubbles
Jumper
Temple
Pete
Erik L
Jennifer B
Socks
Loren
Kristen
SFM

WOD 11/4/09

10-9-8-7-6-5-4-3-2-1 reps for time of:

ring dip
kettlebell swing, 24 kg (16 kg)
150 meter run

"If there is no struggle, there is no progress."
- Frederick Douglas

Times:
Dozer	15:32	[muscle-up, 28kg]
Rose	28:00	[muscle-up, 28kg]
Jeremy	11:48	[28kg]
Todd	12:45
Kahn	13:17
Javier	11:52
John	11:13
Jeff	11:27
Rich	10:18
Mark	11:13
Erik L	10:52
Erik	11:37
Patrick	11:50
Brandy	11:42
Scott	12:13
Scuba	17:43
Wenke	13:24
Christina	18:20
Jumper	11:37
Kristen	17:16
Big Mike	16:15
Davis	16:20
Paul	14:16
Jamie	11:57
Mick	12:04
Powell	10:38
Randy	11:32
Alex	12:42
Luke	10:32
Loren	14:23
Paula	13:34	(1 assist band)
Karen	15:37	(1 assist band)
Wood	13:02	(1 assist band)
Kathy	17:30	(1 assist band)
Mo	13:59	(1 assist band)
Christy	12:21	(1 assist band)
Monica	15:18	(1 assist band)
Shaira	13:58	(1 assist band)
Roeper	14:33	(1 assist band)
Joe	12:58	(1 assist band)
Colleen	12:42	(1 assist band)
Rolo	15:20	(1 assist band)
Dre	18:05	(1 assist band)
Cari	13:05	(1 assist band)
Daphne	13:28	(1 assist band)
Laura	12:06	(1 assist band)
Nicole	13:10	(1 assist band)
Turek	13:06	(1 assist band)
Lynn	15:50	(1 assist band)
Burger	16:27	(1 assist band)
Brandon L	17:12	(16 kg)
Kevin	18:05	(row)
Jer	14:58	(row)
Pamela	16:06	(modified)
Temple	17:23	(modified)
Kurt	12:18	(modified)
Gayle	15:30	(modified)
Angel	17:50	(modified)
Stacy	15:20	(modified)
York	14:40	(modified)
Leigh Anne	15:05	(modified)
O-Lift Workout
Jodi
Jumbo Sexy
Jumper
Jeremy
Bruno
Scuba
Dozer
Kerri
Butters
SFM

WOD 11/3/09

Socks's Birthday Workout

5 rounds for time of:

9 pullups
9 sumo deadlift highpulls, 95 lbs (65 lbs)
9 burpees
9 power snatches, 95 lbs (65 lbs)

"The great thing in the world is not so much where we stand, as in what direction we are moving."
- Oliver Wendell Holmes

Times:
Luke	16:42	[C2B pullups]
Shannan	16:34	[C2B pullups]
Javier	12:22	[C2B pullups]
Kurt	14:52	[C2B pullups]
Randy	17:42	[C2B pullups]
Mark	20:41	[C2B pullups]
Erik L	12:55	[C2B pullups]
Dozer	11:48	[C2B pullups]
Jumper	12:39	[C2B pullups]
Kristen	14:25	[C2B pullups]
Vardo	18:05	[C2B pullups]
Sandie	16:42	[C2B pullups]
Wenke	23:09	[C2B pullups]
Bubbles	23:37	[C2B pullups]
Matty G	14:41	[C2B pullups]
Butters	18:51	[C2B pullups]
Laura	18:31	[C2B pullups]
Shaira	27:45	[C2B pullups]
Jeremy	13:40	[C2B pullups]
Tao	18:05	[C2B pullups]
Rose	20:14	[C2B pullups]
Kahn	24:28
Karen	27:42
Wood	22:29
Jesus	20:50
Jim	23:16
John	18:10
Lacy	23:56
Christy	16:39
Jo	19:16
Jeremy	17:45
Burger	22:57
Alex	17:39
Bruno	18:06
Brigitte	18:02
Tiffany	21:51
Socks	11:37
Pete	25:28
Temple	27:32
Loren	20:07
Roberto	19:48
Scott	16:33
Mo	21:49
Pam	23:02
Speidi	26:29
KC	20:55
Amanda	28:02	(55 lbs)
Daphne	23:06	(55 lbs)
Nicole	24:19	(55 lbs)
Nikki	21:23	(55 lbs)
Kevin	18:10	(65 lbs)
Cheryl	24:28	(45 lbs)
Dre	37:57	(45 lbs)
Mel	22:39	(35 lbs)
Jeff	23:00	(75 lbs, 4rds)
Monica	24:54	(55 lbs, 2b)
Anell	15:46	(Modified)
Terry	20:35	(55 lbs, 4b)
Stacy	12:22	(Modified)
Patrick	23:23	(4 rounds)
Skills Workout
5 rounds for time of:
5 snatches
20 situps
Times:
Todd	5:13	(115 lbs)
Tim	5:44	(95 lbs)
Leddy	6:25	(95 lbs)
Kevin B	7:41	(85 lbs)
Alex	5:40	(75 lbs)
Mike G	9:09	(65 lbs)
Brandon	7:16	(65 lbs)
Stephen	9:11	(65 lbs)
Louisa	6:04	(45 lbs)
Tamera	7:02	(40 lbs)
Somer	8:51	(40 lbs)
Stan	8:40	(35 lbs)
Allison	8:51	(35 lbs)
Jennifer D	8:36	(15 lbs)
Kettlebell Workout
Speidi
Mo
Dozer
SFM
O-Lift Workout
Tao
Shannan
Erik L
Jodi
Loren
SFM

Click here to view the photo album.

WOD 11/2/09

50-40-30-20-10 reps for time of:

double-unders
kettlebell snatch, 16 kg (12 kg)

"If you can't write your idea on the back of my calling card, you don't have a clear idea."
- David Belasco

Times:
Javier	9:13	[20 kg]
Jonathan	18:20	[20 kg]
Jesus	13:35	[20 kg]
Rose	16:12	[20 kg]
Dozer	6:54	[20 kg]
Sandie	9:32	[20 kg]
Jeremy	7:46	[20 kg]
Socks	7:17	[20 kg]
Todd	8:51	[20 kg]
Shannan	12:04	[16 kg]
Kahn	18:30
Kurt	8:52
Pam	10:08
Karen	18:55
John	11:04
Jeff	10:01
Jo	9:25
Lacey	17:09
Monica	19:30
Jenn	15:25
Brandon	13:35
Jer	9:51
Erik L	7:28
JT	12:05
Mark	11:54
Dan	15:02
Nikki	14:35
Cari	9:03
Rolo	16:12
Luke	8:05
Jumper	7:17
Kristen	8:16
Scott	9:19
Big Mike	11:59
Speidi	12:24
Cheryl	12:19
Roberto	9:11
KC	10:22
Shaira	15:04
Steve	10:39
Mick	9:52
Powell	8:52
Loren	16:15
Alex	11:06
Amanda	16:50
Christina	18:11
Lynn	12:32
Leddy	15:47
Messer	15:50
Jennifer S	13:17
Brigitte	12:26
Tom	18:40	(singles)
Paula	14;06	(singles)
Terry	10:59	(singles)
Pete	16:40	(singles)
Kermit	21:48	(singles)
Burger	14:38	(singles)
Kevin	12:33	(12 kg)
Temple	16:17	(12 kg)
Angel	14:50	(8 kg)
Daphne	14:38	(8 kg, singles)
Ann	13:12	(8 kg, singles)
Maria	12:31	(modified)
The Behr	13:26	(modified)
Stacy	9:44	(modified)
Scuba	8:14	(modified)
O-Lift Workout
Jodi
Dozer
Jumper
Kristen
Pete
Steve
Butters
Erik
Erik L
Scuba
Jeremy
Socks
Mike
Shannan
Christy
Sandie

Click here to view the photo gallery.

WOD 11/1/09

Rest day.

"If you limit your actions in life to things that nobody can possibly find fault with, you will not do much."
- Charles Lutwidge Dodgson

WOD 10/31/09

JT's Birthday Workout

5 rounds for time of:

10 box jumps, 24" box (20" box) 
15 deadlifts, 135 lbs (85 lbs)
20 situps

"Knowledge is power, but enthusiasm pulls the switch."
- Ivern Ball

Times:
Speidi	8:43
Cheryl	7:52
Kristen	6:37
Mo	7:46
Big Mike	9:55
Burger	14:00
Gilles	9:26
Jumper	5:52
Roeper	7:32
Jeremy	6:50
Leddy	11:26
Ann	9:53
Alex	8:06
Terry	16:08
Daphne	8:18
Big Jon	8:31
Christy	7:53
Loren	9:24
Jonathan	10:01
Roberto	9:21
Vardo	7:24
Scott	8:38
Nicole	10:07
Matty G	6:13
Javier	5:57
Laura	7:03
Jeffrey	11:37	(115 lbs)
Kevin	11:12	(95 lbs)
Somer	16:14	(65 lbs)
Leigh Ann	12:08	(65 lbs)
Maria	8:50	(35 lbs, 3 rounds)
Pete	13:09	(3 rounds)
Skills Workout
5 rounds for time of:
5 deadlifts
10 pushups
15 squats
Times:
Todd	5:08	(275 lbs)
Brandon L	5:50	(115 lbs)
Tom	5:51	(115 lbs)
Louisa	5:07	(85 lbs)
Stephen	9:03	(85 lbs)
Stan	7:49	(75 lbs)
Allison	10:33	(65 lbs)
York	5:06	(65 lbs)
Morgan	6:00	(35 lbs)
O-Lift Workout
Jumper
Daphne
Temple
Christy
Scuba
Bruno
Loren
Kettlebell Workout
Big Jon

Click here to view the photo gallery.

WOD 10/30/09

As many rounds in 12 minutes of:

12 kettlebell snatches, 16 kg (12 kg) each hand
12 box jumps, 24" box (20" box)

"Give whatever you are doing and whoever you are with the gift of your attention."
- Jim Rohn

Times:
Cori	7+24	[16 kg]
Paula	5+12
Kurt	7+24
Wenke	6+6
Jeff	7+5
Karen	5+24
Thunda	8+32
Kahn	5+24
Davis	5
Brandon	6+16
Dre	4+27
Mo	7+8
Speidi	6+20
SFM	7+11
Terry	5+24	(12 kg)
Pete	5+5	(12 kg)
Daphne	8+3	(12 kg swing)
O-Lift Workout
Kerri
Jodi
Jumbo Sexy
Dodge Ball
Christy
Tiffany
Shaira
Burger
Mick
Erik
Kermit
Steve
Thunda
Rose
Luke
Jeff
Matty G
Jumper
Kristen
Cari
Vardo
Bruno
Randy
Scuba
Roberto
Jumbo Sexy
Jodi
Laura
KC
Gilles
Jer
Scott
Jeremy
SFM

Click here to view the photo album.

Schedule Reminder

This Friday is the last Friday of the month, so that means the 5:30 PM workout is CrossFit Dodgeball.  All of the other workouts that day will be the posted workout.

Click here to view the dodgeball photo album.