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7.30.14

“Triple 3″ For time:
Row 3k, 300 Double-unders, Run 3miles

OR

For time:
Row 2000m
Then, 10 rounds:
10 KB Snatch (16/12)
20 Double-unders
10 Man-makers (10/8)
10 Toes through rings
Then, 5 rounds:
5 Burpees
5 Wallball (30/20)

Name Triple 3
Brian 38:05 (rx)
Jon W 43:40 (rx)
Jason 47:03 (rx)
Sup 48:00 (rx)
Donald 48:12 (rx)
Mike K 48:51 (rx)
Luke 49:20 (rx)
Joshua 51:20 (rx)
Lacee 53:39 (rx)
Amelia 60:32 (rx)
Dan 38:29
Casey D 38:39
Chloe 42:09
Chloe 42:09
Brett 42:29
Liz 48:12
Tiffany H 49:40
Tiff 49:40
Elise 50:00
Jessica P 53:50
Name WOD #2
Ryan B 6+39 2:40 (rx)
Grant 3+30 3:22 (rx)
David F 4+50 3:28 (rx)
Reggie 4+46 3:36 (rx)
Jeff 5:33 3:36 (rx)
Stephanie 6+16 3:38 (rx)
Stacy 4+32 4:12 (rx)
Andrew 4+45 4:20 (rx)
Owen 5+30 5:00 (rx)
Durkee 3+36 5:26 (rx)
Yoshi 4+38 - (rx)
Tara C 4+33 4:05
Lauren 4+27 4:06
Lisa L 4+32 4:16
Mike S 5+35 4:30
Laura 3+37 4:56
Steven 4+10 5:45
Patti 5+36 6:10
Nadia 3+40 6:12
Erin 4+39 6:13
Jacob 4+10 6:31
Chris 3+45 8:01
Lisa A 4+30 -
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7.29.14

Congratulations to our seven athletes competing in the Rocky Mountain State Games!  It’s not so much about placement and medals, but about getting out on the platform and beating the bar!

Next local weightlifting meet is October 18-19 at Front Range Crossfit.  It’s 12 weeks out and it’s the perfect training cycle to get you all ready to go.  If you’ve ever considered doing a weightlifting meet, now is the time!

-“But I can’t squat snatch.”  Squat snatch is generally the stronger lift, but you can also power snatch or split snatch.

-“My numbers aren’t that great.”  So?  Training and competition might just push you to the next level.  Many athletes increase their numbers during training and hit new pr’s at competition.

-“Do I only do weightlifting and stop doing wod’s?”  No, you can train in both, but at least 2 days a week weightlifting will be really helpful in improving your technique and increasing your strength and power.

-“But I would have to wear a singlet!”  You crossfit and weightlift; you can sport a singlet!

Thinking about it?  Still on the fence?  Talk to our 15+ athletes who have competed or connect with a coach.  Set up 1-1 training sessions to assess and improve.  Come to weightlifting class.

Be stronger.  Be faster.  Improve your WOD performance.  Check out what Weightlifting can do for you.

Sunday class:  10:00-11:30 am
Tuesday open lifting:  10:30-noon (limited coaching, must be on a weightlifting program)
And coming soon, Wednesday night class

Contact margrette@crossfitparkhill.com for questions or to get you started on a weightlifting program.

Name Clean FS Plank
Clayton 80 107 81
Luke 85 107 81
Norm 80 35 80
Noah 80 100 75
Jeff 60 75 60
Craig 69 95 60
Eric 73 80 55
Reggie 72 80 55
Jason 85 105 50
Shayla 62 82 50
Donald 65 83 40
Melissa 43 59 40
Fawn 38 43 40
Andrew 55 85 40
David S 63 85 35
Olivia 42 54 35
Sarah V 39 40 30
Eric 90 99 25
Chloe 55 75 25
Matt 80 101 25
Jake 70 106 25
Kara 55 74 25
Erika B 40 48 25
Durkee 48 75 25
Carly 61 73 25
Amelia 56 54 25
Meg 52 75 25
Kristen 32 37 20
Sabra 27 29 20
Patti 38 60 15
Kim C 32 37 15
Laura 31 35 15
Chelsea 26 35 15
Nadia 51 52 15
Kera 40 42 15
Rachel S 27 32 15
Debbie 27 31 -
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7.28.14

Wednesday’s WOD: CrossFit Games 2014 “Triple 3″

For time: Row 3000m, 300 Double-unders, Run 3 miles

The Rx WOD will “3,2,1,GO” right at the start of the class hour.
Scaled versions of the WOD will start 15 minutes into class following a warm-up.
If you want to do this WOD Rx you must arrive 10 minutes early to warm-up.

Swinging

Swinging

Every :40 x 10 sets
Behind-the-neck Snatch-grip Jerk

3 attempts at 1RM
Behind-the-neck Snatch-grip Jerk

8 minute Ladder:
2 Strict Dips (weighted)
2 Strict Pull-ups (weighted)
*Score is total reps x heaviest weight
*2 failed reps = start the ladder over

Name Jerk WOD
Donny 115 1260
Luke 113 896
Jon 108 1056
Eric 100 660
Philip 95 672
David 90 896
Jason 88 912
Shayla 87 300
Grant 85 184
Craig 83 858
Steve P 82 -
Brian 80 406
Donald 80 380
Mike B 80 216
Brett 80 320
Mike K 77 680
Matt 75 662
Johnny 75 888
Meg B 75 -
Casey 70 648
Andrew 70 -
Joshn 70 640
Chris 68 290
Chloe 62 -
Melissa 61 -
Dave 60 -
Kara 59 -
Nadia 57 -
Sarah 56  -
Patti 50 -
Caroline 50 256
Olivia 48 -
Michelle L 48 -
Kim J 48 20
Rachel 47 -
Kera 44 96
Kristen 41 -
Sup 37 20
Erin 27 -
Liz 27 -
Rallie 24 -
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Sunday make-up day

CF Games WOD “21-15-9″

Name WOD
Meg 21:00 (rx)
Noelle 11:01
Jennie 11:03
Szabina 11:40
Erika 13:21
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7.26.14

Thank you coach Norm

Sunday 10am All Levels class

you can do a make-up or we’ve fgot a special WOD on the board.

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7.25.14

Partner “The Seven”
8 rounds for time:
7 Handstand Push-up
7 Thruster (61/43)
7 Knees to elbows
7 Deadlift (111/84)
7 Burpees
7 KB Swing (32/24)
7 Pull-ups

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7.24.14

EMOM, 8 minutes:
Power Snatch + Snatch + Overhead Squat

1 attempt, 10RM Overhead Squat

3 rounds for time:
Row (15/12) Calories
10 Burpee over the rower

Name EMOM OHS WOD
Casey 43 45 3:18
Craig 40 33 3:54
Carly 40 39 3:55
Donald 50 50 4:02
Chloe 42 41 4:04
Abraham 50 50 4:17
Melissa 30 30 4:20
Brett 40 50 4:23
Jason 63 65 4:32
Meg 40 50 4:40
Matthew 45 55 4:45
Veronica 50 45 4:47
Luke 65 70 4:48
Jon 60 60 4:49
Norm 58 53 4:59
Chelsea 17 18 5:00
Shayla 46 45 5:11
Andrew 42 42 5:14
Kera 27 23 5:17
Lacee 33 35 5:20
Laura 39 44 5:25
Lucy - - 5:25
Szabina 29 26 5:26
Jake 45 60 5:32
Stacy 34 35 5:36
Sarah 31 32 5:50
Rachel K 25 18 6:07
Wojtek 40 65 6:10
Yoshi 55 43 6:20
Michelle L 30 25 6:21
Greg - - 6:34
Anna 15 15 6:54
Rachel 18 14 7:20
Nadia 40 40 -
Olivia 24 18 -
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7.23.14

 

“Rankel”
20 minute AMRAP:
6 Deadlift (102/70)
7 Burpee Pull-up
10 KB Swing (32/24)
Run 200m

Name WOD
Jordan S 7+10 (rx)
Brian 7+4 (rx)
Donny 6+9 (rx)
Luke 6+4 (rx)
Chloe 5+43 (rx)
Steven 5+23 (rx)
Ryan B 5+23 (rx)
Reggie 5+21 (rx)
Dan Z 5+20 (rx)
David F 5+19 (rx)
Brett 5+19 (rx)
Laura 5+13 (rx)
Mike D 5+10 (rx)
Matthew 5+9 (rx)
Owen 5 (rx)
Steph 5 (rx)
Lisa 4+23 (rx)
Amelia 4+23 (rx)
Vernon 4+21 (rx)
Jake 4+18 (rx)
Matt 4+15 (rx)
Charlie 4+13 (rx)
Jeff 4+12 (rx)
Johnny S 4 (rx)
Margaret V 5+8 (2)
Erika B 4+23 (2)
Chelsea 6+13
Jason 6+8
Kim 6+3
Liz 6+3
Derrick 5+25
Donald 5+23
Jody 5+23
Jessica 5+23
Jenny 5+20
Laura 5+19
Mike K 5+17
David S 5+11
? 5+10
Kara 5+9
Mike B 5+7
Sarah V 5+6
Andrew 5+6
Rachel 5+6
Meredith 5+6
Lisa 5+4
Philip 4+23
David T 4+23
Kristen 4+23
Dave W 4+13
Sup 4+12
Yoshi 4+9
Emily 4+7
Matt R 4
Beginner Class
Name WOD
David A 6
Lucy 5+12
Greg M 5+12
Kerry 4+23
Heather 4+23
Tamara 4
Trey 4
Alvin 3+13
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7.22.14

 

Every 2:00, 6 sets heavy and increasing:
Power clean from mid-thigh, knees, floor

3 second pause back squat + back squat
3+1 – 2+1 – 1+1 – 3+1 – 2+1 – 1+1

3 rounds for excellence:
5 Seated box jump
10 Wheel rolls
5 Strict leg raises

Name PC BS
Amelia 52 75
Armando 85 110
Carly 65 95
Dave W 52 90
Erika B 40 60
Fawn 40 47
Ferko 38 44
Harper 38 44
Jake 70 110
Jeff 60 85
Jordan 100 140
Käri 43 75
Kera 40 47
Lisa A 50 60
Lisa L 37 41
Matthew 85 90
Meg 65 80
Mike D 85 137
Olivia 45 55
Rachel K 42 46
Sarah V 40 57
Stacy 50 80
Szabina 43 53
Tara 50 55
Wojtek - 90
Beginner Class
Name WOD
Chloe 9:17
Andrew 9:40
Sup 10:17
Kerry 11:22
Callie 11:45
Kelly 12:05
Trey 12:10
Christine 12:30
Tamara 12:35
Matt 12:45
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7.21.14

No Classes this Weekend

All of the CFPH coaches are busy at competitions this weekend.
Look for announcements about athlete driven WODs and viewing parties for the CrossFit Games

EMOM 8 minutes: Push Jerk + Split Jerk

3 attempts, 2RM Push Press

Strict Dips (weighted) 6-4-2-6-4-2
Strict Pull-ups (weighted) 6-4-2-6-4-2

3 rounds for excellence:
3 Strict Muscle-up
3 Wall walk to forward roll
3 Broad jump max distance

Name WOD
Jordan 100
Donny 95
Owen 95
Jon 90
Norm 87
Eric 80
Armando 80
Jake 80
Ryan 80
Brian 78
Smiley 72
Casey 70
Donald 70
Craig 70
Matt E 70
Johnny 70
Eric 70
Mike B 69
Wojtek 68
Matthew 67
Emily 65
Brett 65
Mike K 63
Abraham 60
Andrew 60
Dave W 56
Kara 52
Tara 51
Kärl 51
Nadia 50
Emily 46
Jenny 45
Sarah V 45
Stacy P 45
Olivia 42
Kim 41
Jess P 38
Lisa 37
Michelle 37
Fervo 36
Sup 36
Laura 34
Joan 31

 

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