CFP 122 (Time) 
Three rounds for time of:
45/25 pound plate Thruster, 15 reps
30 GHD situps
*scale 45 Ab-Mat sit ups
 6:50 | Sarah R Thu,Jun 21,2012 |
 7:30 | Kevin Thu,Jun 21,2012 |
| 08:23 | Matt G Thu,Jun 21,2012 |
| Matt G | 08:23 | AbMat SUs | | Kelly | 8:40 | 45 SUs rd 1-2, 35 SUs and 5 GHD last rd | | Sarah R | 6:50 | 45 su rd 1&3, 15ghd & 35 su, 30 ghd at end for fun | | Steve B | 9:40 | 20 GHD / 15 abmat second round, 45 abmat all others | | Deloss | 10:48 | 3x 20AbMat,15GHD,10AbMat | | Kevin | 7:30 | 45 situps sub | | Kara G | 10:48 | @ home, 31# bar thruster, ab mat sit ups | | Rick | 9:13 Rx | | | Kathy | 7:18 | ab mat | | Missy | 6:48 Rx | | | Joe D | 10:55 | Abs for 2 ,1 GHD | | Keedran | 10:31 | 15#, 10, 5, 5 GHD | | Janelle | 8:39 | 2-GHD. 1- Ab. | | Liz N | 11:09 | GHD rd 1,2; Rd3 - 20 GHD, 15 sit ups. Got dizzy towards end. | | Lea | 9:43 Rx | |
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|  Brian C 9:04am
@kyla: my hip is bothering me a little, so wanted to give it a few days to recover. Do you mind if I sub in an upper body only movement during today's WOD?
Kyla 9:32am
Brian, just come in and we will get you taken care of!
Brian C 10:21am
thanks, didn't want to throw off the game plan for the WOD today
Chad H 10:49am
thanks again Ryan for the great instruction (as always) yesterday!! ....and thanks for the 4 pm class works well with my schedule!
Kevin 1:04pm
@eric - what new shoes did you get?
Liz N 1:17pm
@Kevin, I got Eric a new pair of running shoes by Altra (Instinct). I read about them in a CrossFit mag and thought he would like them. Here's the description on the shoe: Introducing the first shoe to truly marry the form-improving benefits of a minimalist shoe with the comfort, cushioning and support of a traditional running shoe. The ZeroDrop™ platform and innovative foot-shaped design work together to help runners maintain proper running technique and reduce joint impact while freeing their toes to help alleviate foot pain. Trust your instincts and experience the world’s first fully cushioned, foot-shaped, Zero Drop™ running shoe! He seems to like them a lot. They work great for those WODs with running and lifting. I purchased them at the Runner's Roost in Denver, but other RR stores can have them delivered to their store.
Kevin 2:30pm
Great, thanks liz!
Kim P 4:58pm
Sorry for the last minute cancel tonight, I got stuck at work until just now :(
Joe D 7:20pm
Missy, great , great job !!!
Rick 8:02pm
Damn Missy, that's moving! Outstanding work
Liz N 9:37pm
Missy rocked it! This is right up her alley!
ryan l 9:40pm
Watch out ladies it seems as though Missy is breaking out soon! Nice job!
Lea 10:13pm
I believe the word you are all looking for is 'sandbagger'! Kidding! Missy you are a ghd machine! Awesome job!
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 ryan l
Upcoming Competition 411, Krystal found this and we wanted to share with all of you! 'Lift the Rockies' CrossFit Partners Competition. Follow this link for all the down low; http://www.broomfieldstrongman.com/crossfit/ I will also add this link lower left side of page under Upcoming Events! Grab a buddy and have some FUN!
Kyla
Here is another competition at CrossFit Elevation. It is for first time competitors. This would be a great way to get your feet wet! http://crossfitelevation.eventbrite.com/
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Back Squat 5x3 (Weight)
Back Squat
3-3-3-3-3
Chosen as WOD: Thu,Apr 7,2011 150 Rx | Sarah R Wed,Jun 20,2012 |
| 140 Rx | Janelle Wed,Jun 20,2012 |
| 285 Rx | ryan l Wed,Jun 20,2012 | | | Matt V Wed,Jun 20,2012 |
| Deloss | 265 Rx | 135, 185, 225, 245, 265 | | Shelly | 125 Rx | 75,85,95,105,125 | | Matt V | 285 Rx | 135, 185, 245, 265, 285PR | | Stacie | 115 Rx | 85-95-105-115-115 | | Kelly | 150 Rx | 95-115-130-140-150(5#PR) | | Scott H | 235 Rx | could have gone heavier, felt great. | | Sarah R | 150 Rx | 95,115,130,140,150 | | Emily | 135 Rx | 75,85,95,105,115,125,135 | | Steve B | 215 Rx | 135,165,185,205,215 | | ryan l | 285 Rx | | | Kathy | 105 Rx | form work 85, 95, 105, 115, 105 | | Katie | 145 Rx | 85-95-115-135-145 | | Matt G | 225 Rx | 135,165,205,225,245(1)x2 | | Missy | 120 Rx | 75-85-95-105-120-125(f2) | | Chad H | 255 Rx | 185-205-225-255-275(2) | | Kim P | 85 Rx | 60,65,75,80,85 | | Keith | 305 Rx | 225-245-265-285-305 | | Eric | 315 Rx | 185,225,275,315,335 (f3, needed more depth) | | Liz N | 225 Rx | 135-165-185-205-225 | | Kevin | 255 Rx | form felt great | | Keedran | 115 Rx | 75, 85, 95, 105, 115 | | Suzanne | 35# bar, 5X5 Rx | 32 weeks pregnant | | Alicia | 100 Rx | 65-85-95-105 (Failed)-100 b.s not my strongest point. | | Jim D | 155 Rx | | | Janelle | 140 Rx | 75-95-115-135-140 | | Joe D | 225 Rx | 135-155-175-225 |
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| Liz N 7:49am
Brian C, I think we all cried a little (or maybe a lot!) during yesterday's WOD. No joke. I'd sure love to master the rope climb one of these days...I should be further along in that skill that am today.
Brian C 8:07am
@Liz, but it was on the inside, so it's okay.
@Jered, thanks for showing me that kipping arm-rope climb. I'll work on it for the next time.
Kyla 10:59am
Okay all, lets update our playlist.....What is your favorite band to wod to?
Matt V 11:08am
Ryan I totally forgot to bring the $ for the shoes. I will bring it next time I'm in. Sorry. I did PR in them this morning though.
Liz N 11:18am
I have different playlists for different kinds of WODs. Generally, I have the Beastie Boys, Ice Cube, Notorius BIG, Motley Crue, Guns N Roses, Stone Temple Pilots, Foo Fighters, or some of the mash-ups that Eric is so fond of. Then I have my Salt N Peppa/Dance Party playlist that I think Kyla would just love! ;-)
Kyla 12:30pm
Amanda, I might have a taker for your RMB shirt. Let me know if you want to sell it.
Keith 1:20pm
@Kyla: I'm with Liz in that it depends on the workout. For lifting days I like more rap like Curren$y, Wale, Deltron 3030, Fabolous, 2Pac, Bone Thugs. For pretty much all other workouts I prefer rock like All That Remains, Killswitch Engage, Atreyu, Alexisonfire, Five Finger Death Punch...
That's my two cents
Kyla 1:35pm
I definitely agree on the fact that the workout makes the difference. Thanks for the input so far!
Chad H 1:52pm
Barry Manilow would be nice
Rick 2:26pm
He writes the songs that make the whole world sing, doesn't he Harman?!
Chad H 2:34pm
indeed Ricky...Angelic voice that Manilow
Melissa V 3:39pm
I put mine on FB earlier.... 80s big hair bands and Eminem...you can't go wrong with slim shady!
Eric 4:44pm
Melissa, those are far better choices than the soundtrack for Grease
Amanda P 5:11pm
Kyla, I was commited to making that shirt fit :)
Kyla 5:46pm
Sounds good Amanda! :)
Keedran 7:27pm
Thx Scott for all the advice on the squats and running form! I look forward to giving it a go.
Kevin 7:39pm
@ryan - thanks for the instruction tonight, felt as comfortable as I ever have tonight with those squats.
ryan l 8:40pm
Nice job today all! So much fun coaching you people!
@suzanne, How you feeling? Chicks who CrossFit while pregnant are cool!
Alicia 8:48pm
@Suzanne-that's awesome!!!! :)
Thanks for the great tips today Kyla! Always a pleasure when I get to train with the trainer.
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WOD was CROSSFIT TOTAL on Mar 28,2013 (59 days ago)
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