Entries by Jodi Miller

CrossFit Workout 9/21/16 Wednesday

FRCF Combatives

Monday and Wednesdays at 7 PM.

Talk to Skip for more information.  This training is open to non-FRCF members as well, you just need to contact Skip@FrontRangeCrossFit.com .

General Warm-up

550 meter row or run

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-u(start this at 20 past the hour)

5(2 squat snatches+ 2 overhead squats) up to your workout weight
20 double-unders
150 meter jog

Workout (start this at 40 past the hour)

12-9-6 reps for time of:
squat snatch, 70% (heaviest weights are 185 lbs/125 lbs)
tall box jumps, 4-12″ higher than your normal box jump height
(no bounding)

Competition Team Lift

Jerk
EMOM for 20 minutes of:
1 push jerk + 1 split jerk
Start at 70% and go up

Competition Team Skills

5 rounds of:
150 meter jog
5 bar muscle-ups

Supplemental Workout

10 rounds of:
1:00 hard bike effort
2:00 easy spin

More…

CrossFit Workout 9/20/16 Tuesday

FRCF Combatives

Monday and Wednesdays at 7 PM.

Talk to Skip for more information.  This training is open to non-FRCF members as well, you just need to contact Skip@FrontRangeCrossFit.com .

General Warm-up

550 meter row or run

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-u(start this at 20 past the hour)

5(1 squat clean + 2 front squats + 3 push jerks) up to workout weight
pullup warmup after each set

Workout (start this at 40 past the hour)

21-15-9 reps for time of:
ground to overhead, 135 lbs/95 lbs/65 lbs
pullups

If you can do muscle-ups, please do 7-5-3 reps instead of the pullups.
Competition Team Lift
Squat Snatch
EMOM for 20 minutes of:
1 squat snatch + 1 hang squat snatch
Start at 60% of your max.  

More…

CrossFit Workout 9/13/16 Tuesday

FRCF Combatives

Monday and Wednesdays at 7 PM.

Talk to Skip for more information.  This training is open to non-FRCF members as well, you just need to contact Skip@FrontRangeCrossFit.com .

General Warm-up

550 meter row or run

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-u(start this at 20 past the hour)

5(1 squat clean + 2 front squats + 3 push presses) up to workout weight
250 meter row after each set

Workout (start this at 30 past the hour)

For time:
50 thrusters, 135 lbs/95 lbs

Every time that the bumpers hit the ground, run 150 meters.

Competition Team Lift

Squat Snatch
EMOM for 20 minutes of:
1 squat snatch
Start at 70%.  Add 5 lbs for a made lift.  Subract 10 lbs for a missed lift.… More…

CrossFit Workout 8/15/16 Monday

FRCF Combatives

Monday and Wednesdays at 7 PM.

Talk to Skip for more information.  This training is open to non-FRCF members as well, you just need to contact Skip@FrontRangeCrossFit.com .

General Warm-up

550 meter row or run

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-u(start this at 20 past the hour)

Alternating EMOM for 12 minutes of:
16 snatches, ascending
16 goblet squats, ascending
32 double-unders

Workout (start this at 40 past the hour)

12-9-6 reps for time of:
kettlebell snatch, each hand (one bell up from your normal snatch weight)
goblet squats

Rest 3 minutes

12-9-6 reps for time of:
kettlebell swing, each hand (two bells up from your normal snatch weight)
wall ball shots, 20 lbs/14 lbs

Rest 3 minutes

12-9-6 reps for time of:
Power clean, 135 lbs/95 lbs/65 lbs
box jumps, 24″ box/20″ box

Competition Team Lift

Back Squat
7 x 7 reps, on the 5:00 start interval
Start at 70% and go up as you can

Competition Team Skills

5 rounds of:
150 meter run
3 rope climbs

Supplemental Workout

10 rounds of:
1 minute walking
1 minute easy jog
1 minute hard run

More…

Congrats to Scott & Diana at the CF Games

The CrossFit Games 2016 are done for Scott Olson and Diana Rudolph.

You both worked so hard to get to the Games and fought even harder once there. Scott finished 11th in the world for Masters men 60+ and Diana finished 15th for Masters Women 50-54. You are both at the top of the Sport of CrossFit and you give us such inspiration.

We were all glued to the screen at the gym waiting for a glimpse of you competing. We cheered and yelled and supported you both.

We are so proud of you.… More…

Congratulations to Mary

Mary Graham is your new Pan American Master’s Champion in the 58kg class!

Mary won a Gold metal Friday in Puerto Rico competing in the women’s 58, 45-49 age group. She made all 3 snatches with a personal record on the last lift. Mary Totaled 110 kg after a 53 kg C&J.

All of Mary’s dedication and hard work is paying off. This Gold comes after pulling both hamstrings last year. We could not be more proud to have you a part of the FRCF Team!… More…

CrossFit Workout 4/25/16 Monday

Hylete C3 Challenge
We are doing the Hylete C3 Challenge.  It is a 4 week virtual charity fundraiser.  It costs you, the athlete, NOTHING.  All you need to do is sign up HERE and Hylete will donate $1 per sign up to one of five charities.  You get to choose which charity your money goes to.  In addition, the first 5,000 C3 sign-ups will receive a $25 promo code for use on HYLETE.com.

We will be doing the C3 Challenge Workout of the week on Monday,  for the next 4 weeks.

By signing up, you can receive cool discount codes and other prizes.

The bottom line is that this is a way for us to raise money for some cool charities and all we have to do is fill out an online form and then do a little bit of sweating in the gym.  Judging from the first workout, the workouts will be easy and fun and able to be done by anyone at FRCF.… More…

CO State Championships 2016-02-14

Congratulations to our FRCF lifters last weekend in the Colorado State Championship 2016!

Tim CO State Champ 2nd 2016-02-14 Mary CO State Champ 2016-02-14 1st Teralyn CO State Champ 2016-02-14 2nd

Tim lifts with FRCF Master’s on Saturdays. This was his first meet in 20 years! Not only did he set new PR’s (personal records) to start his new lifting career, but he was awarded a silver medal for Master’s 105 with a 170 kg total.

Mary was coming back from a hamstring injury and was right back at her previous maxes. She had a great meet taking first place in the Master’s 58 class with a 103 kg total. Mary is off to Master’s Nationals, April 1st.

Teralyn PR’d her snatch and total. She courageously went for the win and a new PR on the C&J, made the clean but missed the jerk. Teralyn took second by only one kg. Her total was 145 kg in the Open 58 class.

Congratulations again to our lifters and thank you to all of our teammates who came out to support and cheer them on.… More…