Monday 11/1/2010

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

Congrats to Christine on passing the CrossFit Level One test.

Sunday 10/31/2010

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

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W.H. Frank Lin, Montreal, Quebec.

Saturday 10/30/2010

We will be attending "Barbells for boobs" at the Lulu Lemon at Park Meadows Mall, this means that the gym will be closed for the day. Make sure that you register for the event at www.barbellsforboobs.com and print your confirmation to bring with you. We will meet at the gym at 7:30am for anyone who wants to carpool or follow to the event. For those who want to meet at the event, it will be going on from 8-10am anytime, see you there.

8433 Park Meadows Center Drive
Suite 153 (in The Vistas)
Lonetree, CO 80124

The Vistas is the outdoor shopping strip of Park Meadows Mall in between Dillards and Macy's. We are across The Vistas from the new American Girl store!
tel: 303-662-1334

Friday 10/29/2010

8 rounds of:
Run 400 meters
Rest 90 seconds

Post total time to comments not including 8th rest.

Thursday 10/28/2010

Deadlift 5-5-5-5-5

Post loads to comments.

Buckley CrossFit will be going to the Lulu Lemon at Park Meadows this Saturday 10/30 for "Barbells for Boobs" we will be meeting at the gym at 7:30 or you can meet us at Lulu Lemon between 8-10am. There are going to be several giveaways such as:

1. Workout apparel, top and bottom, for 1 man and 1 woman donated by lululemon.

2. A two-night one bedroom cabin stay at Devils Thumbs Ranch/Resort, donated

by Intermountain Rural Electric Association. Valued at $680.00. To view

resort go to www.devilsthumbranch.com

3. Two $100 dollar gift certificates donated by Sports Authority .

4. A $30 gift certificate to Merles Restaurant in Littleton.

5. A $25 gift certificate to Opus Restaurant in Littleton.

6. A $30 gift certificate to Dream Acres Ranch for 10 Bars of Handmade Goat

Milk Soap.

7. A Therapy Basket valued at $150 along with a 50% discount for a

60, 90, or 120 minute hot stone massage donated by Hands on Massage and

Bodywork.

8. For a woman- 1 16kg Comp Kettle Bell and 1 pair of Rage Grips. For a man- 1

24kg Comp Kettle Bell and 1 pair of Rage Grips. Donated by Rage Fitness.

9. A $25 gift certificate donated by Kate's Wine Bar in Littleton. Along with a

basket of a variety of wines.

10. One poster of the write-up "You Are Beautiful" by Jon Glisan.

In addition, Castle Rock Radio, who is our Master of Ceremonies, has donated 1 year of free advertising valued at $5000, which will be auctioned off to the highest bidder upon the conclusion of the WOD. All proceeds will benefit "Mammograms in Action".

Medals will be awarded to the 1st, 2nd, and 3rd place finishers for both men and women.

lululemon is providing snacks and water throughout the event. Hands on Massage and Body Work will be providing chair massages for tips and donations, all benefiting "Mammograms in Action". Sports Authority is providing additional goodies to ALL participants. The Chocolate Therapist, of Littleton, is a proud sponsor of "Barbells for Boobs", supplying 72% Dark Chocolate bars for all participants. Red Rocks Roasters has donated coffee, and will be serving coffee to all that need it! We will also have hot chocolate available for the wee ones. Rock Bottom Brewery is supplying event beer!

You must register for the event and it costs $35. Please contact if you are interested in attending.

Wednesday 10/27/2010

One Minute On...One Minute Off...for 10 minutes.

30 KB Swings - 2 pood

*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.
*Perform this workout one minute on and one minute off. Total time is 10 minutes.

*For every penalty counted, perform a 1000 meter row.

Post rounds completed and penalties to comments.

Tuesday 10/26/2010

"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

"It is of interest to note that throughout history, the rise and fall of nations has seemed to coincide with the rise and fall of the physical stamina of their people. Greece rose to the height of her glory (leaving her indelible mark upon the world) during that period when the physical vigor, the patriotic zeal, the independence and freedom of her people were at their height. Athletic professionalism for the few and a lack of strenuous participation among the many brought about a decline in the national physical stamina and a consequent decline in the power of Greece. The same may be said of the great Roman Empire and of Egypt. History indicates, too, that a decadent nation realizes the costly blunder it has made only after defeat at the hands of a physically superior enemy. A period of reorganization follows and attempts are made to imbue the nation with the need of physical improvement."

- "Gymnastics and Tumbling", Aviation Training Division, Office of the Chief of Naval Operations, US Navy, 1944.

Monday 10/25/2010

Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups

Kevin Montoya 4:15, Mat Frankel 4:55, Heather Bergeron 5:59 (14lb ball), Kim Malz 8:05 (20lb ball).
Post time to comments.

Sunday 10/25/2010

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

Saturday 10/23/2010

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Post time to comments.

Friday 10/22/2010

For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders

Post time to comments.

Thursday 10/21/2010

Back Squat 1-1-1-1-1

Body Row 3x max

Post loads and reps to comments.

Wednesday 10/20/2010

For time:

30 Handstand push-ups

40 Pull-ups

50 Kettlebell swings, 1.5 poods

60 Sit-ups

70 Burpees

Post time to comments.

Tuesday 10/19/2010

21, 15, 9 reps of:

One arm KB power snatch LT - 1.5 pood
One arm KB power snatch RT - 1.5 pood
Toes to Bar

Post times to comments.

Monday 10/18/2010

Five rounds for time of:

Run 200 meters

135 pound Front squat, 10 reps

15 Sit-ups

20 Box jumps, 24 inch box

Post time to comments.

Sunday 10/17/2010

Overhead Squat 3-3-3-3-3 reps

Dave Lipson 345lbs, Jason Khalipa 295lbs, Peter Egyed 250lbs, Kristan Clever 195lbs, Rebecca Voigt 175lbs, Elyse Umeda 165lbs.

Post loads to comments.

Saturday 10/16/2010

50 Strict Pull-ups

100 Push-ups, release hands from floor at the bottom

Run 1 mile

If you've got a twenty pound vest or body armor, wear it.

Post time to comments.

Yoga at 8am!!!

Skill Work.

Thursday 10/14/2010

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight

Bench press: body weight

Clean: 3/4 body weight

Set up three bars and storm through for time.

Chris Spealler 11:33 (210/140/105lbs), Rob Orlando 9:24 (277/185/138lbs, power clean), Mike McKenna 11:03 (255/170/127lbs, power clean), Graham Holmberg 17:37 (280/185/140 lbs), Kristan Clever 18:34 (205/135/103lbs), Elyse Umeda 19:20 (95/125/185 lbs), Valerie MacKenzie Voboril 20:10 (205/135/105lbs), Rebecca Voigt 45:54 (225/150/115lbs), Miranda Oldroyd 54:34 (215/140/115lbs). Post time to comments.

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Enlarge Poster

Worldwide People Overhead.

10/13

Rob 125

Janay 145

Tom 165

Rena 75

Mike W 95

Janice 95

Chad 155

Erin 95

Sara 120

Mike F 165

Julie 115

Doreen 85

Colleen 85

Timm 185

Jill 95

Jim 145

Dan 165

Wednesday 10/13/2010

Split Jerk 1-1-1-1-1-1-1 reps

Dave Lipson 340lbs, Jason Khalipa 335lbs, Eric Magee 325lbs, Rich Froning Jr. 317lbs, Chuck Carswell 308lbs, James Hobart 305lbs, Graham Holmberg 280lbs, Kristan Clever 215lbs, EvaClaire Synkowski 187lbs. Post loads to comments.

10/12

Tom 8+5+10 @65

Janay 8 @55

Julie 5+5 @55

Bill M 8+5+2 Rx

Ken 8+3 Rx

Sara 9+5+4 @55

Jax 9+5+2 @65

Colleen 8+5+7 @65

Kara 8+5+3 @65

Alicia 7 @65-55

Melanie 9

Timm 7 Rx

Rob 11 Rx

Rena 9+4 @35

Phil 8+5

Dan 6 Rx

Taylor 8 Rx

Deb 8+5+7

Jim 8

Tim 9+5

Tuesday 10/12/2010

Complete as many rounds as possible in 20 minutes of:

95 pound Thruster, 5 reps

95 pound Hang Powercleans, 7 reps

95 pound Sumo Deadlift High-pull, 10 reps

Mikko Salo 16 rounds + 3 SDHP, Elyse Umeda 13 rounds + 5 thruster (65lbs), Michael Giardina 13 rounds, Ken Gall 12 rounds + 5 thruster, EvaClaire Synkowski 12 rounds + 3 thruster (65lbs), Kim Malz 12 rounds + 1 thruster (65lbs). Post rounds completed to com

10/11

Tom 24:35

Mike W 16:10

Mike F 16:13

Chad 10:11

Rena 15:45

Erin 15:06

Alicia 15:27

Sara 15:38

Doreen 11:49

Colleen 13:30

Kara 13:03

Melanie 14:05

Trish 15:08

Ken 26:26

Timm 23:08 Rx

Phil 16:04

Jill 16:48

Kira 16:48

Taylor 17:05

Dan 18:16

Jim 18:19

Jesus 17:09

Monday 10/11/2010

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

Kristan Clever 19:31, Graham Holmberg 19:37, Elyse Umeda 29:27. Post time to comments.

10/10

Chad 265

Mike 265

Bill H 205

Doreen 105

Danielle 105

Sara 95

Kara 75

Deb 65

Sunday 10/10/2010

Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2

Post load(s) to comments.

Saturday 10/9/2010

Three rounds for time of:
Run 800 meters
50 Squats
50 Sit-ups

Post time to comments.

YOGA/Mobility 8am all are welcome, and stay for the WOD at 9.

10/8

Janay 145

Mike F 175

Tim 125

Rena 75

Matt 245

Erin 85

Colleen 85

Tom 125

Phil 195

Chris 195

Friday 10/8/2010

Clean and Jerk 1-1-1-1-1-1-1

Post time to comments.

Thursday 10/7/2010

Tabata Tire Flips

Tabata Kettlebell Swing

Tabata Box Jump

Tabata Burpees

Post scores to comments.

10/6

Janay 145/41 Rx

Tom 98/67 Rx

Tim 85/63

Erin 104/45 Rx

Rena 96/91

Rob 136/105 Rx

Ken 119/81 Rx

Melanie 103/69

Doreen 110/69

Deb 101/38

Kara 117/50 Rx+

Colleen 103/56 Rx+

Dani 134/67 Rx

Alicia 99/51 Rx

Timm 111/82 Rx

Chris 144/120 Rx

Taylor 90/42

Dan 127/56

Jim 118/54

Five rounds for reps of:
1 min Wall ball shots, 20 pound
1 min Pull-ups
Run 400m
Rest

Start each round exactly six minutes apart. Your rest period is whatever remains after the run.

Post wall ball and pull-up reps to comments.

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Kristan Clever, 1st Place 63kg Division and Womens overall Event Champion,2010 CrossFit/USAW Weightlifting Open.

Tuesday 10/5/2010

On the Minute:

Perform 2 Power Snatches & 4 burpees for 12 minutes.

Go as heavy as possible on power snatches.

Post loads used and total rounds completed to comments.

10/4

Tom 6/80

Erin 7/49

Sara 6/51

Jill 7/40

Colleen 6/45

Melanie 5/74

Kara 6/33

Rob 6/119

Trish 5/50

Bill 6/65

Ken 7/88

Kira 6/45

Alicia 6/52

Jax 6/117

Mario 6/77

Jesus 6/79

Phil 5/70

Kevin 6/79

Patrick 6/58

Monday 10/4/2010

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

mid thigh! one of the 5 positions

Sunday 10/3/2010

Deadlift 5-5-5-5-5

Post loads to comments.

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Lindsey Benson, 91 kg Clean and Jerk at the CrossFit/USAW Open.

Saturday 10/2/2010

"Musical Snatch"

Post rounds to comments.