http://crossfitcr.com Sat, 04 Sep 2010 17:31:47 +0000 en hourly 1 http://wordpress.org/?v=3.0 Saturday, September 4th, 2010 http://crossfitcr.com/?p=2185 http://crossfitcr.com/?p=2185#comments Sat, 04 Sep 2010 14:29:18 +0000 fakc http://crossfitcr.com/?p=2185 Labor Day CFCR Hours – 6am to 4pm
Class Times – 6:00am  (all members)  /  10:30am  (all levels above beg.)   /  11:30 am (beginner)

Sean - Way to push through those squats!!!

Partner WOD
3 Rounds for time in seconds minus reps of:
400 meter run
Ground to over head – 105/75#
* While one partner is running the other partner is completing as many reps as possible. When the runner gets back the lifter runs and the runner lifts; this equals 1 round.
** Score is total time in seconds from the 6 runs minus the total reps from both athletes
*** Lower score is better

__________________________________________________________

Lisa/ Alyssa- 794
Sean/ Toph- 628
Trevor/David- 734
Kayla/ Spencer- 566

]]> http://crossfitcr.com/?feed=rss2&p=2185 1 Friday, September 3rd, 2010 http://crossfitcr.com/?p=2177 http://crossfitcr.com/?p=2177#comments Fri, 03 Sep 2010 13:11:54 +0000 fakc http://crossfitcr.com/?p=2177 We LOVE to hear your success stories!  At CFCR, we are here because of all of you!  Share your story, be motivated by other members, we are here to help you SUCCEED! 

Dave Perry after 1 month of CrossFit - Total weight loss 27 lbs

7 Rounds for Time
7 Pull Ups
7 Thrusters 95/65
7 Burpees

Beginner
7 Rounds for Time
7 Jumping Pull Ups
7 Weighted air squats (hold medicine ball)
7 Burpees
_________________________________
Paul 75# / JP & 65# last round                    18:38
Nina   – Beginner                                                  16:54
Catherine 20# & Green Band                         15:20
Grayson 28#                                                         16:30
Lisa 63#                                                                  14:40
Diane 50#                                                              13:32
Ashlee rx’d                                                            19:45
Kayla rx’d                                                               9:52
Nicki 50/ba                                                          19:04
Brandy mod                                                         13:05
Chuck rx’d                                                              14:39
Pat rx’d                                                                    16:57
Toph rx’d                                                                15:02
Melissa G 65/ba                                                   17:38
Melissa D 45/ba                                                   21:27
Cole rx’d                                                                  16:20
Fran rx’d                                                                 10:45
Spencer SDHP/Push Jerk rx’d                       5:30
Sean rx’d                                                                 16:07
Trevor rx’d                                                            14:49
Spencer rx’d                                                          7:58
Ann mod                                                                6rnds
Greg 75#                                                               5 rnds
Luke 85#                                                               18:34
Jake 65-55#                                                         21:31

]]> http://crossfitcr.com/?feed=rss2&p=2177 0 Thursday, September 2nd 2010 http://crossfitcr.com/?p=2171 http://crossfitcr.com/?p=2171#comments Thu, 02 Sep 2010 13:22:04 +0000 Spencer http://crossfitcr.com/?p=2171 WOD

21-18-15-12-9-6-3
SDHP 75/55#
Push Jerk 75/55#
_______________________________________

Jamie rx’d                 17:47
Jenny rx’d                 16:38
Cindy rx’d                  17:26
Liz 45#                       17:58
Richard rx’d             14:47
Shell “newbie” 18/20 9:00
Lisa rx’d                     13:42
Kayla mod wod
Paul 53/75#             14:02
Greg 53/65#             15:01
Brandy mod wod 4rnds 22:05
Denise 45/28#         14:05
Tara rx’d                     16:35
Lynn rx’d                    10:27
Nicki 45/40#           13:37
Chuck rx’d                 11:36
Dana 25/30#           8:51
Stacy 25/28#          8:45
Toli rx’d                      13:12
Pat rx’d                       13:17
Fran rx’d                    9:30
Sean rx’d                    11:49
David rx’d                  12:49
Grayson 35/45#     10:49
Austen rx’d                7:41
Mary rx’d                 8:14
Dan rx’d                    5:19
Cassie rx’d                9:43

]]> http://crossfitcr.com/?feed=rss2&p=2171 4 Wednesday, September 1st 2010 http://crossfitcr.com/?p=2161 http://crossfitcr.com/?p=2161#comments Wed, 01 Sep 2010 02:30:00 +0000 Spencer http://crossfitcr.com/?p=2161 WOD
Colorado Open Workout #1
5 Tire Flips (Jump through 5th)
Run 50m down-and-back
5 Tire Flips (Jump through 5th)
-Then-
Colorado Open Workout #3
3 min Max Reps Back Squat 225/145#
3 min Max Reps Pullups
**score= total combined reps

Beginner

5 Tire Flips (Jump through 5th)
Run 50m down-and-back
5 Tire Flips (Jump through 5th)
-Then-
3 min Max Reps Front Squats 135/95#
3 min Max Reps Jumping Pullups

Alt WOD
5 Rounds
50 12″ Jump Ups
40 squats
30 sit ups
20 push ups
10 pull ups
______________________________________________

Jenny  115#                               1:07/58
Grayson squats/JP                1:26/83
Richard 135#                           1:02/60
Cindy FS 45#/JP                    1:14/85
Nicki FS 65# / JP                   1:17/82
Ashlee 95#                               1:27/56
Cole RX                                      0:51/51
Gordie  squat/JP                   1:50/131   NEWBIE Welcome!!
Melissa W.                                1:36/99
Ken                                              1:07/140
Melissa G. Alt WOD               20:33  3 Rounds
Mary RX                                    23:31
Sean RX                                     25:28
Austen RX                                26:26
Fran RX                                     25:02
Chris RX                                    35:15
Trent RX                                   33:47
Luke RX                                    30:17
Jake  JP                                     28:11
Anne JP      3 Rounds           23:43
Melissa D    3 Rounds          21:24
McKenna   3 Rounds           16:40

]]> http://crossfitcr.com/?feed=rss2&p=2161 0 Tuesday, August 31st 2010 http://crossfitcr.com/?p=2134 http://crossfitcr.com/?p=2134#comments Tue, 31 Aug 2010 04:52:01 +0000 Spencer http://crossfitcr.com/?p=2134
 WOD
2 Rounds
400m Run
10 Burpees over stick
40 KB Snatch or Swings 53/35#
30 MB Ground to Overhead 20/15#

Advanced 

Skill- KB Snatch 

“Final Colorado Open WOD”
2 Rounds
500m Row
10 Burpees over stick
40 KB Snatch 53/35#
30 Ball Slams 45/20# or 30 MB Clean to Overhead 20/15#
** 18 min Cutoff 

Juli 15:04
Mary 15:24
Brandy 18:00 (Short 17 reps)
Cassie mod 16:26
Dan 11:01
Sean 18:00 (Short 16 reps) 

_______________________________________________ 

Richard – Row/45#KB   16:05
Tracie – Row/25#KB snathc & swing/12#MB   15:56
Jamie – Row/18#KB   16:18
Jenny – Row/25#KB   18:35
Cal – Row/25#KB/12#MB   17:05
Denise – Row/18#KB/10#MB   18:21
Nicki – Row/18#MB/14#MB   15:12
Kayla – Adv. Rx’d   12:23
Lynn – 35-25#KB/20#MB   13:29
Tera – 25#KB/20#MB   17:49
Kathy – 25#KB swings/14#MB   13:08
Lisa – 25#KB/20#MB   16:28
Toli – 35#KB/20#MB   12:27
Melissa – 9#KB/15#MB   18:11
Melissa G – 18#KB/20#Slam ball   15:59
Ashlee – 25#KB/20#Slam ball   19:18
Pat S. – Adv. Rx’d   23:12
Toph – Adv. Rx’d   19:29
Chuck – Rx’d  20#Slam ball   14:50
Austen Rx’d 13:45
Paul 45/20-14 16:06
DAve 45/16:48
Alyssa rx’d 14:22
Mckenna 14:55
Amanda 15:11
Mary mod
Cole rx’d 20:39
Val 25/mb 14 13:36
Fran 35/20 13:47
Casen 35/ 20#mb 15:36

The end of the Final WOD - Thankful to be done!

]]> http://crossfitcr.com/?feed=rss2&p=2134 0 Monday August 30th, 2010 http://crossfitcr.com/?p=2120 http://crossfitcr.com/?p=2120#comments Mon, 30 Aug 2010 04:03:52 +0000 fakc http://crossfitcr.com/?p=2120 A HUGE congratulations to all of our CFCR athletes who participated in the Colorado Open this weekend.  They were ALL AMAZING!!  Dan Finck got to stand on the podium with an impressive 3rd place finish!  Way to go Dan!

 

Colorado Open Overall Final Results
Dan Finck – 3rd Place
Sean Gallivan – 68th
Juli Smolen – 16th
Mary Finck – 22nd
Brandy Wiley – 51st
Cassie Rice – 73rd

WOD
Colorado Open WOD#2
6 Rounds for Time
7 Power Cleans 165/105
150 Meter Run

Beginner
6 Rounds for Time
7 Power Cleans 135/75
150 Meter Run
_________________________
Richard 135#         12:19
Paul 95#                   12:03
Cindy 75#               13:17
Liz 65#                      12:26
Chuck Rx’d               12:28
Kayla 105# mod   8:40
Ashlee 75#             13:00
Melissa G. 75#      12:54
Melissa 48#             13:06
Tara 75#                  12:40
Nicki 45#                  11:46
Fran 85#                   8:54
Pat 135#                    11:26
Dana 48#                  10:30
Stacey 45#               9:22
Barry 135# 5rnds
Toli 115# 11:41
David 115# 5 rnds
Austen mod WOD
Trent 135# 9:27
Greg 95# 13:00
Luke 115# 9:56
Jake 65# 10:56
Ann 45# 12:54
Melissa 40# 12:44
Lilly 45# 12:07
Casey 135# 13:31
Mckenna 40# 9:50
Val 85# 9:51

]]> http://crossfitcr.com/?feed=rss2&p=2120 6 Sunday August 29th 2010 http://crossfitcr.com/?p=2118 http://crossfitcr.com/?p=2118#comments Sun, 29 Aug 2010 12:54:51 +0000 fakc http://crossfitcr.com/?p=2118 Sunday’s Colorado Open
GO CFCR Athletes!!

Tire Flip Sprint Starting Times                                 WOD#4
Name                                      Heat Time                         Heat Time 
Cassie Rice                           #4   9:15am                      #1  11:40 am
Sean Gallivan                      #5   9:20am                    #2   2:20 pm 
Brandy Wiley                      #12  9:55am                    #4  12:40 pm
Mary Finck                           #18 10:25am                  #6  1:20 pm
Juli Smolen                         #20 10:35am                  #7   1:40 pm
Dan Finck                             #22 10:45am                   #8   4:20 pm

]]> http://crossfitcr.com/?feed=rss2&p=2118 0 Saturday, August 28th 2010 http://crossfitcr.com/?p=2104 http://crossfitcr.com/?p=2104#comments Sun, 29 Aug 2010 02:56:34 +0000 fakc http://crossfitcr.com/?p=2104 Our CFCR Athletes were AMAZING!!  Come and check them out on Sunday!!  Heat times will be posted at 10pm.  I will get them on line ASAP!

Colorado Open Heat Times
Name                                   Workout times                    Times / Overall Ranking
         
Mary Finck                          9:12am/1:15pm                 74/8:23/18 th
Juli Smolen                          9:36am/1:45pm                74/7:17/9 th                                  
Cassie Rice                            9:48am/2:00pm              90*/8:39*/75 th
Brandy Wiley                      9:48am/2:00pm               58/11:27/43 rd
Sean Galivan                       10:48am/3:15pm              42/11:23/72 nd
Dan Finck                             11:00am/3:30pm            102/5:32/2 nd

DSCF0679 DSCF0717 DSCF0695 DSCF0741 DSCF0728 DSCF0739 ]]> http://crossfitcr.com/?feed=rss2&p=2104 0 Friday, August 27th 2010 http://crossfitcr.com/?p=2092 http://crossfitcr.com/?p=2092#comments Fri, 27 Aug 2010 05:04:20 +0000 Spencer http://crossfitcr.com/?p=2092 Colorado Open Heat Times
Name                                   Workout times
Austen Trujillo                   9:00am/1:00pm
Mary Finck                          9:12am/1:15pm
Juli Smolen                          9:36am/1:45pm
Cassie Rice                            9:48am/2:00pm
Brandy Wiley                      9:48am/2:00pm
Sean Galivan                       10:48am/3:15pm
Dan Finck                             11:00am/3:30pm

WOD

4 Rounds
10 Deadlift 235/155#
40 Double Unders
20 KB Swings 53/35#
200m Run

Beginner

4 Rounds
10 Deadlift 185/105#
40 Double Unders
20 KB Swings 45/25#
200m Run

________________________________

Paul – 165-115#DL                               27:17
Tracie – 95#/singles                          23:57
Liz – 95#/singles-run                        28:14
Nina – 75#/singles/18#   2 rnds  15:00
Katherine – 90#/singles/25#        24:18
Melissa G. 135#/singles                   26:10
Toph singles                                          39:34
Steve 205#/singles                            28:25
Ann 95#/singles/25#                      29:30
Greg 135#/singles/ 45#/row        23:22
Ashlee 135#                                         28:23
Pat S. 185#/singles                            20:46
Melissa D 85#/singles/18# 2rounds- 13:00
Cole Rx’d                                                21:26
Trevor 135-195#                                25:54
Luke 185#/singles/45#                    20:32

]]> http://crossfitcr.com/?feed=rss2&p=2092 2 Thursday, August 26th 2010 http://crossfitcr.com/?p=2085 http://crossfitcr.com/?p=2085#comments Thu, 26 Aug 2010 12:48:07 +0000 Spencer http://crossfitcr.com/?p=2085 WOD

30-25-20-15-10
Box Jumps 24/20″
K-2-E
Pushups

Advanced

30-25-20-15-10
Box Jumps 24/20″
Toe-to-Bar
Pushups (hands release at bottom)

__________________________________________

Tracy                    17:21
Cindy                    19:17
Nicky                    22:32
Jamie                   22:34
Kela                       22:18
Lisa                       22:17
Kayla                    13:16
Lynn mod           13:31
Tara mod            19:27
Pat                          23:12
Melissa G.         27:35  Advanced!!!
Jake                       25:17
Sean
Toli                        19:16
Ashlee (Adv.)   28:59
Lilly mod            23:14
David mod         20:51
Sarah
Steve                     22:37
Mitch                      20:58
Val (Adv.)             18:28
Toph                      25:27

]]> http://crossfitcr.com/?feed=rss2&p=2085 6