Posted on June 30th, 2008 by Shane
Rest Day
Train the Brain!
Training in the park in Colorado Springs!
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Do Obama’s looks lead you to believe he would not be the right president? Click here to read about how he responds to attacks on his patriotism.
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“The important thing is this: To be able at any moment to sacrifice what we are for what we could become.”
Charles Dubois
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Posted on June 29th, 2008 by Shane
“Lynne ”
Five rounds for max reps of:
Body weight bench press
Pull-ups
Subs:
Half bodyweight bench, or weight sustainable for 1 minute of work
Tubing assisted pull ups (list tubing colors)
Complete the exercises in the above order. Take as much rest after pull ups as desired. The goal is to match your reps for each round and keep it consistent.
Post reps for both exercises in all rounds.
Good morning. 3-2-1 GO!!
Lynne
|
Bench |
Pull Ups (Total) |
| Andrea (66#, Bl/Blu/Yl/Or) |
10-9-8-8-7=42 |
5-6-6-7-6=30 (72) |
| Cara (66#, Bl/Blu/Yl) |
12-11-10-8-8=49 |
10-14-9-11-9=53 (102) |
| Kiddo Arilyn (20#-33#, Bl/Blu/Yl) |
25-8-10-17-22=82 |
7-4-2-5-6=24 (106) |
| Brent (As Rx’d) 86kg |
12-8-8-5-4=37 |
34-32-25-6-10=109 (146) |
| Shane (As Rx’d) 64kg |
12-11-9-8-7=47 |
42-42-40-38-25=187 (234) |
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What does 75 years old look like to you? Read about Don Wildman
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“If I have been of service, if I have glimpsed more of the nature and essence of ultimate good, if I am inspired to reach wider horizons of thought and action, if I am at peace with myself, it has been a successful day.”
Alex Noble
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Posted on June 28th, 2008 by Shane
For time:
45 double-unders
135 pound squat clean, 45 reps
45 ring dips
45 double-unders
Subs:
double unders=70 grass single unders, or 45 tuck jumps
squat cleans=95 pound squat cleans, 45 reps or 40 pound db squat cleans, 45 reps
ring dips=45 push ups with rotation, or 45 bench dips, or 45 bar dips
Post time to comments.
Cara’s Birthday workout on Friday. Time to eat. Cheat day as well!
Weekend Warriors
|
Time |
| Cara (55# cleans—Full double unders, congratulations!) |
26:12 |
| Raquel (15# db cleans, bench dips, grass single unders) |
30:34 |
| Andrea (55# cleans, assisted bar dips) |
51:36 |
| Dominick (20# mb cleans, bar dips) |
18:24 |
| Phillip (9# mb cleans, bar dips, tuck jumps) |
17:45 |
| Torrey (9# mb cleans, tuck jumps, bar dips) |
12:10 |
| Trevor (6# mb cleans, tuck jumps, bench dips) |
13:35 |
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“Without a compelling cause, our employees are just putting in time. Their minds might be engaged, but their hearts are not. Meaning precedes motivation.”
Lee J. Colan
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Posted on June 27th, 2008 by Shane
3 rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 21 reps
95 pound Thruster, 21 reps
21 Pull-ups
Post time to comments.
The wrestlers
3 rounds: 800, swings, thrusters, pull ups
|
Time |
| Miki (15#, 35#) |
45:28 |
| Sam (15#, 35#) |
43:25 |
| Torrey (35#, 35#) |
26:51 |
| Trevor (15#, 20#) |
32:20 |
| Dominick (35#, 45#) |
23:25 |
| Phillip (30#, 35#) |
45:20 |
| Kiddo Arilyn (15#, 20#, jumping pull ups) |
37:04 |
| Cara (35#, 35#, jumping pull ups) |
25:44 |
| Nancy (35#, 35#, jumping pull ups) |
26:55 |
| Sherry (35#, 20#, jumping pull ups) |
42:37 |
| Andrea (30#, 35#, jumping pull ups) |
40:26 |
| Raquel (15#, 15#, jumping pull ups) |
37:50 |
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“It’s not enough to rage against the lie.. you’ve got to replace it with the truth.”
Bono
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Posted on June 26th, 2008 by Shane
Rest Day
Train the brain!
Andrea doing DB High Pulls
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Do guns kill people? Read about gun control. What do you think?
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“A successful person is one who can lay a firm foundation with the bricks that others throw at him or her.”
David Brinkley
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Posted on June 25th, 2008 by Shane
“Fight Gone Bad! ”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Cara showing a good back arch and finish to a snatch.
Fight Gone Bad
|
Reps |
| Torrey (Wall Ball 12#, SDHP 33#, Box Jumps 18″, Push Press 33#) |
236 |
| Trevor (Wall Ball 12#, SDHP 20#, Box Jumps 18″, Push Press 20#) |
189 |
| Dominick (Wall Ball 12#, SDHP 44#, Box Jumps 18″, Push Press 44#) |
300 |
| Phillip (Wall Ball 12#, SDHP 33#, Box Jumps 18″, Push Press 33#) |
192 |
| Cara (Wall Ball 12#, SDHP 33#, Box Jumps 18″, Push Press 44#) |
232 |
| Nancy (Wall Ball 12#, SDHP 33#, Box Jumps 18″, Push Press 44#) |
296 |
| Sherry (Wall Ball 12#, SDHP 33#, Box Jumps 18″, Push Press 33#) |
112 |
| Andrea (Wall Ball 12#, SDHP 33#, Box Jumps 18″, Push Press 33#) |
163 |
| Raquel (Wall Ball 12#, SDHP 33#, Box Jumps 18″, Push Press 20#) |
160 |
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“Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful.”–Albert Schweitzer
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Posted on June 24th, 2008 by Shane
Snatch 1-1-1-1-1-1-1 reps
Muscle snatch, hand snatch or power snatch will do.
Post loads to comments.
Dominick doing a skin the cat!
Snatch
|
1RM |
| Sam |
25kg (55#) |
| Miki |
15kg (55#) |
| Cara |
25kg (55#) |
| Nancy |
25kg (55#) |
| Sherry |
15kg (55#) |
| Andrea |
25kg (55#) |
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I am only one,
But still I am one.
I cannot do everything,
But still I can do something.
And because I cannot do everything
I will not refuse to do
The something that I can do.
Edward Everett Hale
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Posted on June 23rd, 2008 by Shane
Broken up hilly 5k
1-1000 yard runs
8-330 yard sprints
5-150 yard sprints
1-1000 yard runs
Post times to comments and figure out your 5k time using the sprint times. This is your goal and plan for running a 5k. Break the run down into a pace you can maintain.
Top view of incline. Great use of a nice Sunday!
Broken up 5k sprints (goal time based on sprint times)
|
Time (minutes)
|
| Sam |
38.2 |
| Miki |
47.7 |
| Dominick |
21.9 |
| Phillip |
37.5 |
| Torrey |
38.3 |
| Trevor |
48.3 |
| Cara |
28.0 |
| Nancy |
27.0 |
| Sherry |
42.9 |
| Andrea |
35.9 |
| Raquel (row for 3k) |
25.0 |
| Kiddo Arilyn (partial) |
36.3 |
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“Anybody can become angry, that is easy; but to be angry with the right person, and to the right degree, and at the right time, and for the right purpose, and in the right way, that is not within everybody’s power, that is not easy.”
Aristotle
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Posted on June 22nd, 2008 by Shane
Rest Day
Train the Brain!
Kathy Young: World Masters Champ (Olympic Weightlifting)
Incline (Manitou Springs)
|
Rounds |
| Cara |
36:00? |
| Nancy |
40:18 |
| Phillip |
46:31 |
| Dominic |
42:20 |
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Saudi Arabia will produce more oil. Will this help reduce gas prices?
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“You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face. You must do the thing which you think you cannot do.”
Eleanor Roosevelt
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Posted on June 21st, 2008 by Shane
“When I’m 64″ Team Race
64 burpee trees
64 tire flips
64 waiter lunges
64 45# weight pulls
64 Sit up
64 push ups
64 air squats
64 jump rope singles on grass
Post team times to comments.
Cara finishing a 61kg deadlift.
WOD (Team Race)
|
Time |
| Cara & Nancy |
15:24 |
| Kiddo Arilyn & Lukie (very impressive! 32 tire flips) |
22:14 |
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“The world is a dangerous place, not because of those who do evil, but because of those who look on and do nothing.”
Albert Einstein
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Posted on June 19th, 2008 by Shane
Complete for time:
40 tuck jumps
40 back extensions
40 single unders
30 tuck jumps
30 back extensions
30 single unders
20 tuck jumps
20 back extensions
20 single unders
10 tuck jumps
10 back extensions
10 single unders
Post time to comments.
Brother Burpees
WOD#1
|
Rounds |
| Cara + 8-100yd hill sprints |
6:55 |
| Nancy + 8-100yd hill sprints |
7:55 |
| Raquel |
10:35 |
| Sherri |
12:00 |
| Kiddo Arilyn |
11:19 |
Sharla
|
22:20 |
| Sam |
20:32 |
| Miki |
20:33 |
_____________________________________________
“Faith is taking the first step even when you don’t see the whole staircase.”
Dr. Martin Luther King, Jr.
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Posted on June 19th, 2008 by Shane
5 rounds for time:
400m run
19 sit ups
6 bodyweight deadlifts
Post times to comments.
Sam’s first OHS
WOD#2(AMRAP 5 bo rows-5 pshups-10sqts-10 bx jmps-15 stups-15 sm)
|
Rounds |
| Luke |
5.8 |
| Isaac |
3.5 |
| Arilyn |
5.8 |
| Justin |
5 |
| WOD#1 |
Time |
Cara (134# deadlift)
|
19:00 |
| Sharla (55# deadlift) |
29:09 |
| Nancy (121# deadlift) |
19:32 |
| Raquel (55# deadlift) |
27:46 |
| Sherri (55# deadlift) |
33:40 |
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“I once played poker with tarot cards. I got a full house, and four people died.”
- Steven Wright, comedian
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Posted on June 18th, 2008 by Shane
Rest Day
Enjoy. Train the brain!
Sky Diving Class @ Colorado Springs CrossFit
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WOD#2 (21-3 Burpees, 3-21 Knees to Elbows)
|
Time |
| Torrey |
23:29 |
| Trevor |
24:27 |
WOD#1 (7 rounds: 21 shldr prss 45#, 21 back extensions)
|
Time |
| Sharla (33# bar) |
33:57 |
What will you do when gas stations run out of gas?
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“You cannot plough a field by turning it over in your mind.”
Author Unknown
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