Workouts
7/31/08
10-9-8-7-6-5-4-3-2-1 pullups, pushups, situps
Alex 5:54 vest
Seth 11:18 vest
John G 9:12
Kirk 11:57
George 12:05
Sarah 14:16
Christi 11:18 1 band
Kevin 16:40 2x jumping pullups (on 4's)
John M 36:00 6 rds
7/30/08
10 squats, 20 box jumps (24/20"), 30 squats, 40 double unders, 50 squats, 40 double unders, 30 squats, 20 box jumps, 10 squats
Alex 6:45 vest
Eric W 7:47
Eric C 8:28
Sarah 11:53
Seth 14:53
Stacey 15:05 15" box
John G 16:17 run 800m w/40# vest instead of doubleunders
Row 15k
Nicole 1:19:50
21-15-9 ring dips, handstand pushup negatives, pistols, back extentions
Doug 28:05
7/29/08
Helen: 3 rds run 400m, 21 kettlebell swings 24/16k, 12 pullups
Nicole 17:14 CFG pullups
Alex 8:37
Eric C 10:51
Jeff 11:55 pr
Seth 14:31 pr
Delilah 15:50
George 17:12 pr
Kirk 16:20 16k
Christi 15:05 12k, 1 band
Alex B 16:25 12k, 1 band
Tess 19:26 8k, 3 bands
5rds: 10 pistols, 30 back extentions, 30 situps
Eric W 19:45
Kevin 21:32
7/28/08
Crossfit Total: 1 rep each back squat, shoulder press, deadlift
Eric C 805 (260/140/405) pr
Seth 770 (270/150/350) pr
Race 760 (260/125/375) pr
Jeff 730 (235/110/385) pr
Nicole 450 (160/70/220) pr
Alex B 445 (165/110/170)
Tess 325 (95/55/175)
Vanessa 325 (110/60/155)
Stacey 235 (95/55/85)
Eva:
Alex 40:26
Doug 28:30 3rds, 16k kb 45x, 30 pu
3 rds: 400m farmers walk 32k, 30 box jump 24", 30 doubleunders
Eric W 21:26
7/27/08
Rest Day
7/26/08
Eva: 5rds 800m run, 30 kettlebell swings 32/24k, 30 pullups
Eric C 54:40
Nicole 1:08:55 rowing
Kyle 47:44 16k ring pullups
Sarah 1:07:01 1 band
Christi 1:03:00 12k 2 bands
Vanessa 55:00 3rds+run/kb/10pullups 16k/20pullups
Jeff DNF
Happy Birthday Sarah!
7/25/08
Jeremy: 21-15-9 Overhead squats 95/65#, burpees
Alex 5:55 vest
Nicole 7:26
Race 10:55 75#
Christi 13:05 15#
7/24/08
Fran: 21-15-9 Thrusters 95/65#, pullups
Alex 4:02 CFG standards
Seth 7:09 pr
Nicole 7:33 pr
Sarah 10:02 pr 55#
Eric C 10:15 CFG standards
Lee 10:26 pr
Kent 11:11 CFG standards
Jeff 11:21 CFG standards
JJ 12:54
George 18:42 65#
Christi 9:56 pr 25#, 2 bands
7/23/08
50-40-30 box jump 24/20", pushups
Alex 11:07 vest
Race 11:28
Doug 12:22
Seth 13:41
Jeff 15:09
Sarah 15:36
Eric W 16:31
Tabata row x4
Nicole 3110m
Push Jerk 3-3-3-3-3
Delilah 75
7/20/08
Rest Day
7/19/08
Weighted pullups 1-1-1-1-1-1-1
Nicole 46#
Eric C 70#
Kevin 20#
Kyle 100# (70#x2)
Lee 47#
Kent 62#
Meredith 45#
Sarah 15#
Eric W 70#
Vanessa 25#
7/18/08
Weighted Pullups
Seth 70#
John G 100#
Cindy
Bear 9+5+10 (3 bands)
Deadlift 5x5
Kent 290#
15 Pushups, 12 Ring Dips, 9 Push Press (115#/75#)
Meredith 2+15 65#
Alex 5+13 Vest
Nicole 3+15+6
Eric 5+15 105#
Christy 4 20#
Kyle 5+15+6
Lee 5+13
7/17/08
Deadlift 5-5-5-5-5
JJ 130-140-145-155-160
Christi 35-45-65-65-65
Kevin 220-250-270-290-300
Sarah 105-125-145-155-160
20 min max rounds: 15 pushups, 12 ring dip, 9 115# push press
Seth: 3+15+1
30 min max rounds: 12 walking lunge, 15 GHD situp, 15 hip extension, 5 muscle up
Alex: 8+12+8
Cindy:
Eric C: 16+4
Nicole: 15+5+10
7/16/08
5 rounds of 400m and 50 squats
Kent: 18:28
15 HSPU/1 L-Pull up...1 HSPU/15
L-Pull up
Seth: 28:16
Eric C: DL 315#x5x2 295#x5x3 BP 165# 9-8-6-4-2
Nicole: DL 135#x5x5 BP 70# 16-15 80# 9-10-8
Tabata Birthday Party! (40 second
rest between exercises)
Wallball (20#/14#)
Burpees
HSPU
Double Under
KB Swing (24k/16k)
Alex: 357
Kyle: 273
Doug: 224
Lee: 187
Sarah: 226 10# KB
Kevin: 191 Box HSPU
Delilah: 447 Single unders, Box HSPU
Christi: 332 10# KB, single unders, box HSPU, no jump burpee
Happy birthday Lee!
7/15/08
5 rounds of 5 255# DL and 10 burpees
Kent: 9:48
4 rounds of 400 m run and 50 squats
Alex: 11:33 20# vest
JJ: 15:43 18# vest
John G: 18:21 20# vest
Eric C: 11:49
Kyle: 13:20
Sarah: 14:06
Lee: 15:00
Nicole: 15:32 Rowing 500 m
Race: 16:07 Rowing 500 m
Christi: 16:49 Rowing 500 m
Meredith: 18:19 Rowing 500 m
George: 18:45
7/14/08
15 HSPU
1 L-Pull up
13 HSPU
3 L-Pull up
11 HSPU
5 L-Pull up
9 HSPU
7 L-Pull up
7 HSPU
9 L-Pull up
5 HSPU
11 L-Pull up
3 HSPU
13 L-Pull up
1 HSPU
15 L-Pull up
Alex 15:36
John 21:00
Eric C 21:28
Nicole 27:36
George 22:08
Race 23:17
Nick 20:26
Ari 20:26
7/13/08
Rest Day
7/12/08
Take today and enjoy Colorado! Gym closed
Kent, Eric W, and Jeff had a great time at the Olympic lifting class with Mike Burgener!
7/11/08
5 rds 10 getup, 20 kettlebell snatch, 30 kettlebell swing
Alex 20:16 16k
Eric C 25:06 16k
Kyle 26:59 16k
Seth 23:07 12k
Race 20:15 8k
Lee 23:08 8k
Nicole 23:23 8k
7/10/08
Angie: 100 pullups, pushups, situps, squats
Kyle 26:38
Kent 28:32
JJ 38:45
7/9/08
Crossfit Total, 1 ea backsquat, shoulder press, deadlift
Eric C 770 (240/130/400) pr
Kevin 760 (310/115/335) pr
Kent 740 (265/135/340)
Race 700 (250/115/335)
Eric W 610 (210/100/300) pr
Lee 465 (145/75/245) pr
Christi 175 (65/45/65)
The 500
Alex 25:44
Kyle 32:29
7/8/08
10 rds 10 deadlift 135/85#, 20 pushups
Seth 22:50 vest
Alex 8:08
Eric C 14:28
Kyle 13:44
Doug 16:05
John G 16:16
Mike G 16:34
Jeff 16:49
Sarah 17:16
Lee 17:43
Eric W 25:06
Kevin 26:15
Michael A 18:54 80#
Nicole 15:04 knee
Tess 17:57 50#, knee
Christi 16:49 20#, knee
7/7/08
Fran: 21-15-9 thrusters 95/65#, pullups
Alex 4:44 and 6:37
Seth 7:29 pr
Kyle 7:35
Jeff 8:01
John G 8:15 pr
Nicole 9:11
Lee 10:59
Mike 15:24 2 bands
Michael A 15:44 65#, 2 bands
Christi 15:20 15#, 2 bands
7/6/08
Rest Day
7/5/08
Annie: 50-40-30-20-10 doubleunders, situps
Jeff 9:43
Alex 10:44
Kyle 15:40
Lee 22:10
7/4/08
Tons of fun
Kyle 9.54
Alex 8.13
Jeff 7.76
Seth 7.66
Mike 7.15
Race 6.80
Kent 6.15
Lee 5.10
7/3/08
1 pullup the first minute, 2 the second...
Alex 19+11
Jeff 15+13 pr
Kyle 14+14 pr
Eric C 14+12 pr
Seth 13 pr
Kent 12+9 pr
Lee 11+6 pr
JJ 10+9
Simon 9
Mike 9+8 3 bands
7/2/08
5 rds: 15 deadlift, 12 hang power clean, 9 front squat, 6 push jerk 135/85#
Alex 19:59
Eric C 35:48 125#
Kent 30:42 115#
Eric W 39:32 115#
Mike 41:23 115#
Doug 28:57 100#
Kevin 27:27 95#
Sarah 21:22 45#
Race 28:14 105# 3 rds
7/1/08
Shoulder press 1-1-1-1-1, push press 3-3-3-3-3, push jerk 5-5-5-5-5
Kyle 170 195 200
Seth 145 pr 160 pr 165 pr
Alex 130 160 155
Eric C 130 160 155
Kent 135 150 135
Mike 130 150 135
John G 160 130 130
JJ 100 110 95
Simon 85 100 95
Lee 75 100 90
Tess 45 55 55
Archived Workouts