Crossfit Total

Thursday September 2, 2010 • Leave a Comment 

Weekend Schedule:  We will be open saturday morning for our regular workout, but closed on Monday for Labor Day.

WOD: CF total. Max weight on Deadlift, Shoulder Press and Back Squat. Add the 3 together for your Crossfit Total.

  1. Kristen 368 total: BS 125 SP 58 DL 185
  2. Jewett 690 total: 225/135/330
  3. Jose 755 total: 255/135/365
  4. James 845 total: 305/175/365
  5. Steve 920 total: 315/200/405
  6. Mike 695 total: 205/155/335
  7. JW 720 total: 315/190/225
  8. Tanya 335 total: 125/55/155
  9. Tracey 305 total: 115/55/135

Here is a chart to track your ranking:

Men’s Class Rankings
Bwt Untrained Novice Intermediate Advanced Elite
114 228 395 468 646 836
123 246 427 510 695 901
132 265 461 546 745 848
148 296 516 618 833 1061
165 322 560 672 906 1149
181 348 604 722 969 1245
198 366 637 764 1017 1305
220 385 671 807 1071 1373
242 402 700 833 1102 1411
275 413 718 856 1128 1441
319 422 733 874 1150 1466
320+ 430 748 891 1169 1494
Women’s Class Rankings
Bwt Untrained Novice Intermediate Advanced Elite
97 134 231 270 370 480
105 143 251 291 400 507
114 155 269 314 426 537
123 164 284 333 452 566
132 173 302 351 473 594
148 190 332 389 520 648
165 206 357 417 560 709
181 220 383 451 598 737
198 237 412 474 630 788
199+ 250 434 506 662 826
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Wednesdays WOD and Advocare Meeting

Thursday September 2, 2010 • Leave a Comment 

Ben, the owner of Clearlake Crossfit (http://clearlakecf.squarespace.com) spoke to our group about Advocare.   It was a big step towards getting our athletes on the path to healthy eating.  Thanks again Ben. We appreciate your help.

WOD:  5 rounds of 21 swings 53/35 lbs, snatches 95/65 lbs, and 200 meter run.

  1. Eric 22:19 Rx’d
  2. Steve 24:05 Rx’d
  3. Jewett 22:02 44 lb KB and 75 lb snatches
  4. Victor 25:49 44/65
  5. Jaime 26:14 44/65
  6. Diana 25:36 26/33
  7. Tomika 19:49 26/33
  8. Deb 15:22 16/33
  9. Kay 12:18 16/45
  10. John 27:35 35/33
  11. Mike 13:01 65/53 4 rounds
  12. Adrienne 10:11 26/33 3 rounds
  13. Jenn 9:12 18/33 3 rounds
  14. Tanya 10:50 26/PVC 3 rounds
  15. Jen 11:41 35/33 3 rounds
  16. Velma 23:42 26/33

On-Ramp Day 5: 400 meter run, then 5 rounds of 7 overhead squats and 7 knees to elbows, and end with 400 meter run

  1. Mandy 13:42 2 pvc pipes
  2. Ozzie 9:42 33 lbs
  3. Sidia 10:38 33 lbs
  4. Neey 9:51 45 lbs
  5. David 10:11 2 pvc pipes
  6. Jody 9:18 pvc
  7. Kelly 10:24 33 lbs
  8. Tiffany 9:30 33 lbs
  9. Shawn 9:30 45 lbs
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Tuesdays WOD

Tuesday August 31, 2010 • Leave a Comment 

Don’t forget about our Advocare meeting tomorrow night at 7:30 pm followed by our nutrition seminar.

WOD: Max rep back squats in 3 minutes (225/145 lbs) then immediately followed by 3 minutes of max rep pullups.  Score is total number of reps of two exercises.  This is one of the workouts done at Front Range Crossfit during the Colorado Open Crossfit Comp.

Our cool down was max rep hang cleans for one minute, two minute rest, then repeat. 135/95 lbs.

  1. Drew 82 Rx’d. Cool Down: 20/17 135 lbs
  2. Jon 67  Rx’d (First time training with us. Welcome.). 15/16 135 lbs
  3. Shawn 67 Rx’d. 17/18 135 lbs
  4. Joey 77 225 lbs/1 band. 20/21 135 lbs
  5. Jewett 66 185 lbs/Ring dips. 16/20 95 lbs
  6. Ryan 76 135 lbs. 18/15 95 lbs
  7. Linz 77 115 lbs. 7/9 95 lbs
  8. John 86 95 lbs/ Jumping pullups (JP). 19/26 45 lbs
  9. Kristen 60 65 lbs/1 band. 30/35 45 lbs
  10. Tracey 78 65 lbs/JP. 18/14 45 lbs
  11. Tomika 83 65 lbs/JP. 16/22 53 lbs
  12. Diana 85 65 lbs/JP. 10/20 53 lbs
  13. Suzanne 65 lbs/JP. 6/8 55 lbs
  14. Kay 84 63 lbs/JP. 20/28 33 lbs
  15. Deb 90 33 lbs/JP. 25/31 55 lbs
  16. Nicole 83 45 lbs Shoulder press and body rows.
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Saturday and Monday’s WOD

Tuesday August 31, 2010 • Leave a Comment 

Advocare and Nutrition: Don’t forget about Advocare meeting this Wednesday at 7:30 pm and we will follow that up with a talk about nutrition.

We had another great turnout for our FREE WOD on Saturday morning.

Saturdays Hero WOD: “Randy” – Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty.

75 power snatches for time. 75/45 lbs

Kevin 5:46 Rx’d
Linz 5:50 Rx’d
Kat 7:04 Rx’d
JW 7:30 Rx’d
Shawn 7:42 Rx’d


Mondays WOD: “Bear”

5 rounds of 7 reps of the following exercises:
1 rep = Power Clean, Front Squat, Push Press, Back Squat and Push Press.

After each round you increase your weight 20 lbs. So total weight each round would look like this: 45/33 lbs, 65/53, 85/73 105/93 125/113.

The goal is to finish all 7 reps/1 round without dropping the bar and resting. If you do drop the bar and rest before completing the full round you must immediately do 5 burpees then finish remaining reps for that round.  This is not a timed workout

  1. John. Ending weight on bar for last rounds was 55 lbs
  2. Debbie 45 lbs
  3. Brandy 55 lbs
  4. Adrienne 55 lbs
  5. Kay 55 lbs
  6. Kevin 125 lbs Rx’d
  7. Velma 50 lbs
  8. Jenn 55 lbs
  9. Jose 115 lbs
  10. Victor 115 lbs
  11. Jaime 85 lbs
  12. Jewett 125 lbs Rx’d
  13. Drew 145 lbs 20 lbs above Rx’d
  14. Diana 53 lbs
  15. Kristen 53 lbs
  16. Tamika 53 bs
  17. Jen 53 lbs
  18. Joey 155 lbs 30 lbs above Rx’d

On-Ramp Day 4 WOD: 3 rounds 200 meter run, 10 thrusters, 10 swings, and 10 Sumo-Deadlift HighPull (SDHP).

  1. Jody 10:32 45 lb thruster/16 lb swing/45 lb SDHP
  2. Kelly 9:48 33/16/33
  3. Ashley 8:58 33/16/33
  4. Mandy 9:18 33/16/PVC
  5. Shawn 11:21 55/35/55
  6. Tiffany 8:13 33/24/33
  7. Neha 14:13 33/16/PVC
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Saturday Hero WOD, Mondays WOD and On-Ramp Day 4

Tuesday August 31, 2010 • Leave a Comment 

Advocare and Nutrition: Don’t forget about Advocare meeting this Wednesday at 7:30 pm and we will follow that up with a talk about nutrition.

We had another great turnout for our FREE WOD on Saturday morning.

Saturdays Hero WOD: “Randy” – Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty.

75 power snatches for time. 75/45 lbs

  1. Kevin 5:46 Rx’d
  2. Linz 5:50 Rx’d
  3. Kat 7:04 Rx’d
  4. JW 7:30 Rx’d
  5. Shawn 7:42 Rx’d

Monday’s WOD: “Bear”

5 rounds of 7 reps of the following exercises:
1 rep = Power Clean, Front Squat, Push Press, Back Squat and Push Press.

After each round you increase your weight 20 lbs. So total weight each round would look like this: 45/33 lbs, 65/53, 85/73 105/93 125/113.

The goal is to finish all 7 reps/1 round without dropping the bar and resting. If you do drop the bar and rest before completing the full round you must immediately do 5 burpees then finish remaining reps for that round.  This is not a timed workout

  1. John. Ending weight on bar for last rounds was 55 lbs
  2. Debbie 45 lbs
  3. Brandy 55 lbs
  4. Adrienne 55 lbs
  5. Kay 55 lbs
  6. Kevin 125 lbs Rx’d
  7. Velma 50 lbs
  8. Jenn 55 lbs
  9. Jose 115 lbs
  10. Victor 115 lbs
  11. Jaime 85 lbs
  12. Jewett 125 lbs Rx’d
  13. Drew 145 lbs 20 lbs above Rx’d
  14. Diana 53 lbs
  15. Kristen 53 lbs
  16. Tamika 53 bs
  17. Jen 53 lbs
  18. Joey 155 lbs 30 lbs above Rx’d

On-Ramp Day 4 WOD: 3 rounds 200 meter run, 10 thrusters, 10 swings, and 10 Sumo-Deadlift HighPull (SDHP).

  1. Jody 10:32 45 lb thruster/16 lb swing/45 lb SDHP
  2. Kelly 9:48 33/16/33
  3. Ashley 8:58 33/16/33
  4. Mandy 9:18 33/16/PVC
  5. Shawn 11:21 55/35/55
  6. Tiffany 8:13 33/24/33
  7. Neha 14:13 33/16/PVC
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Fridays WOD

Saturday August 28, 2010 • 1 Comment 

WOD: Annie: 50-40-30-20-10 Double Unders and Situps

  1. Shawn 5:35 Rx’d
  2. Linz 6:10 Rx’d
  3. James 13:50 Rx’d
  4. Ryan 14:10 Rx’d
  5. Brandy 17:32 3x single
  6. Jen 17:40 3x singles
  7. Kay 21:05 3x singles
  8. John 38:54 3x single
  9. Velma 12:17 3x singles
  10. Victor 10:44 3x singles
  11. Jose 8:54 3x sigles
  12. JW 13:55 3x singles
  13. Kat 8:54 3x sigles
  14. Fallon 12:44 3x singles
  15. Steve 12:52 3x singles

On-Ramp Day 3 WOD: 3 rounds of 10 lunges, 10 box jumps and 10 power cleans run 200 meters

  1. Jason 7:55 45 lbs
  2. Kelly 7:42 45 lbs
  3. Jody 7:29 45 lbs
  4. Tiffany 7:54 33 lbs
  5. Shawn 7:56 73 lbs
  6. Ashley 8:33 33 lbs
  7. David 10:16 65 lbs
  8. Mandy 8:32 33 lbs
  9. Neha 13:44 33 lbs
Filed Under Workout of the Day


Thursdays WOD

Thursday August 26, 2010 • Leave a Comment 

Advocare meeting next Wednesday at 7 pm.  www.advocare.com

WOD:
3 rounds
15 thrusters 95/65
400 meter run
2 rounds
15 pullups
15 swings 53/35
1 round
200 meter run
20 back squats 95/65

  1. Kevin 16:57 Rx’d
  2. Shawn 17:44 Rx’d
  3. Drew 16:17 Rx’d
  4. Linz 16:2 Rx’d
  5. JW 18:42 Rx’d
  6. Jaime 27:35 44 lb swings/jumping pullups
  7. Victor 25:13 44 lbs/jumping pullups
  8. Kristen 17:16 45 lb/26 lb/1 band
  9. Fallon 18:52 45 lb/26 lb/jumping pullups

On-Ramp Day 3 WOD: 3 rounds 10 lunges, 10 box jumps, 10 power cleans and 200 meter run

  1. Jason 7:55 73 lbs
  2. Kelly 7:42 45 lbs
  3. Jody 7:29 45 lbs
  4. Tiffany 7:54 33 lbs
  5. Shawn 7:56 73 lbs
  6. Ashley 8:33 33 lbs

I know, my socks are sweet!

Trying not to be jealous of my socks

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Wednesdays WOD and Advocare meeting

Thursday August 26, 2010 • Leave a Comment 

Advocare informative meeting at the gym next Wednesday night at 7 pm.  Come find out what these products are all about.

WOD: AMRAP in 7 min of 4 pass throughs with dip and pushup, 8 wall balls 20/14 lbs, 12 pushups. Rest 1 min then AMRAP in 7 min of  4 kettlebell swings 53/35 lbs, 8 burpees and 12 situps.

  1. Kay 4 rounds completed, 4 reps into 5th rounds, then second AMRAP 3 rounds completed and 5 reps into 4th round.  So it will read 4 + 4/3 + 5 10 lb wall ball 16 lb KB so reads 10/16
  2. Adrienne 4 + 10/3 + 6. 4 lb/16 lb
  3. Debbie 4 + 3/3 + 4. 4 lb/16 lb
  4. Jenn 4 + 2/4. 4 lb/16 lb
  5. Velma 4 + 16/5. 10 lb/26 lb
  6. John 4/2 + 11. 14 lb/35 lb
  7. Kevin 4 + 11/ 5 + 5. 20 lb/53 lb Rx’d
  8. Brandy 2 + 1/4 + 12. 14 lb/26 lb
  9. Jewett 4 + 16/ 4 + 9. 20lb/53 lb Rx’d
  10. Drew 6 + 6/5 + 8. 20 lb/53 lb Rx’d
  11. James 6/5 + 9. 20 lb/ 53 lb Rx’d
  12. Jose 6 + 6/3 + 11. 20 lb/44 lb
  13. Victor 5/4 + 6. 20 lb/44 lb
  14. Joey 5 + 7/4. 20 lb/53 lb Rx’d
  15. Steve 6 + 20/4 + 16. 20 lb/53 lb  Rx’d
  16. Jen 6 + 3/3 + 11. 14 lb/ 26 lb

Fit Test: Zach 10 + 26

On Ramp Day 2 WOD: 10,9,8,7,6,….1 Push Press and Deadlifts

  1. Jason 8:03 65 lb push press/65 lb Deadlift
  2. Kelly 5:28 33/45
  3. Jody 5:25 33/45
  4. Ashley 5:37 33/45
  5. David 5:36 45/65
  6. Mandy 6:19 33/45
  7. Tiffany 6:48 33/45
  8. Shawn 7:59 65/85
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Tuesdays WOD and Advocare

Tuesday August 24, 2010 • Leave a Comment 

The only products we use, thus the only products we will recommend are AdvoCare supplements.  We will be placing an order in the next couple of days so take a look and let us know if you would like to try their products. We highly recommend Spark (energy and focus), Rehydrate (Gatorade replacement), Catalyst (amino acid – builds lean muscle), Muscle Gain (obvious), and Omega Plex (omega 3 fatty acid).  If you are looking to drop weight you need to look into meal replacement shakes and their 24 day challenge.

Here is the link for you to read about their products as well as the science that supports their use: https://www.advocare.com/06024236/Store/CatalogView.aspx?id=TS

WOD: 4 rounds of 15 body weight deadlifts, 20 box jumps 24/20 inch/no step ups, and 25 swings 53/35 lbs.

  1. John 26:15 135 lb DL/35 lb KB swing
  2. Kevin 18:17 185 lb DL Rx’d
  3. Jaime 24:58 135 lb DL/35 lb KB swing/20 inch box
  4. Suzanne 9:19 65 lb DL/26 lb KB swing/step ups
  5. Ryan 10:47 135 lb DL/44 lb KB swing/20 inch box
  6. Kristen 9:16 85 lb DL/16 lb KB swing/step ups
  7. Tanya 13:56 65 lb DL/16 lb KB swing/step ups
  8. Steve 20:22 225 lb DL Rx’d
  9. Joey 20:21 245 lb DL/20 inch box
  10. Mike 16:50 185 lb DL/35 lb KB swing/20 inch box
  11. Julie 13:37 45 lb DL/16 lb KB swings/step ups
  12. Linz 13:50 113 lb DL Rx’d
  13. Shawn 17:18 185 lb DL Rx’d

On Ramp Day 2 WOD: 10,9,8,7,6……1 Push press and deadlifts. Keep it up.  One step at a time.

  1. Jason 8:03 65 lb PP/65 Lb DL
  2. Kelly 5:28 33/45
  3. Jody 5:25 33/45
  4. Ashley 5:37 33/45
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2nd On-Ramp Class Begins

Tuesday August 24, 2010 • Leave a Comment 

WOD: 2-4-6-8-10 0f overhead squats 95/65, lateral burpees, and 200 meter run. (tough first workout for our very first group of on-ramp gradates. Great work!!!)

  1. Velma 13:46 33 lbs
  2. John 17:38 45 lbs
  3. James 9:04 rx’d
  4. Diana 12:43 33 lbs
  5. Shawn 8:53 rx’d
  6. Kristen 9:35 45 lb thrusters
  7. Kat 14:40 63 lbs
  8. Linz 9:12 63 lbs
  9. Kay 16:49 33 lbs
  10. Deb 15:26 33 lbs
  11. Adrienne 15:31 33 lbs
  12. Mike 10:19 45 lbs
  13. Joey 11:45 rx’d
  14. Steve 11:02 185 lb back squats
  15. Brandy 6:50 45 lbs

Day 1 On Ramp WOD: 200 meter run then 15-12-9 of squats, pushups, situps and body rows then 200 meter run.

  1. David 10:45
  2. Neey 6:15
  3. Sidia 6:13
  4. Kelly 6:33
  5. Jody 6:27
  6. Ashley 6:22
  7. Mandy 6:40
  8. Shawn 6:12
  9. Tiffany 6:18

Fit Test

  1. Tiff 8 + 24 reps

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