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Kyla     May 30,2013
We will need some volunteers to help with the Duels event. If you are interested please shoot us or Rick an email. Thank you!


  Wednesday, June 20, 2012
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/

  
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
  135 Rx Emily Wed,Jun 20,2012
305 Rx Keith Wed,Jun 20,2012
 285 Rx ryan l Wed,Jun 20,2012
 Matt V Wed,Jun 20,2012
  275 Rx Pat Ma Thu,Apr 7,2011

Deloss265 Rx135, 185, 225, 245, 265
Shelly125 Rx75,85,95,105,125
Matt V285 Rx135, 185, 245, 265, 285PR
Stacie115 Rx85-95-105-115-115
Kelly150 Rx95-115-130-140-150(5#PR)
Scott H235 Rxcould have gone heavier, felt great.
Sarah R150 Rx95,115,130,140,150
Emily135 Rx75,85,95,105,115,125,135
Steve B215 Rx135,165,185,205,215
ryan l285 Rx
Kathy105 Rxform work 85, 95, 105, 115, 105
Katie145 Rx85-95-115-135-145
Matt G225 Rx135,165,205,225,245(1)x2
Missy120 Rx75-85-95-105-120-125(f2)
Chad H255 Rx185-205-225-255-275(2)
Kim P85 Rx60,65,75,80,85
Keith305 Rx225-245-265-285-305
Eric315 Rx185,225,275,315,335 (f3, needed more depth)
Liz N225 Rx135-165-185-205-225
Kevin255 Rxform felt great
Keedran115 Rx75, 85, 95, 105, 115
Suzanne35# bar, 5X5 Rx32 weeks pregnant
Alicia100 Rx65-85-95-105 (Failed)-100 b.s not my strongest point.
Jim D155 Rx
Janelle140 Rx75-95-115-135-140
Joe D225 Rx135-155-175-225

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.


  Tuesday, June 19, 2012
CFP
June 9th was the CF 'Hope' WOD, we had 18 participants and raised $710.00 total as a Box!  We would like to thank all of you for your support of such a great cause.  http://hope.crossfit.com/

  
'RJ' Scaled
 (Time)
Three rounds for time of:
Run 800 meters
12 ft Rope Climb, 5 ascents
50 Push-ups
27:59 Kim P Tue,Jun 19,2012
 31:35 Missy Tue,Jun 19,2012
  33:10 Kathy Tue,Jun 19,2012
19:54 Rx Keith Tue,Jun 19,2012
 27:15 Rx Scott M Tue,Jun 19,2012
  32:07 Rx Matt V Tue,Jun 19,2012

Scott H32:37 100 knee pushups, rx climbs
Matt V32:07 RxOuch! Rope burn on my fingers.
Travis P33:35 1st WOD, will get better :) Bands and knees today
Evan R28:44 Rx
Steve B33:23 110 knees, floor to stand climbs
Stacie35:58 knee pushups, mixed up climbs
Kim P27:59 Did not follow directions did 5 floor to stand climbs each round, red/blue knee pushups. Made it to the top of the knotted rope for 1st time today!
Matt G22:57 subbed 50 sits and 50 squats for PUs and RCs
Jim D37:03 (?) floor to stand; PU started good but faded
Keith19:54 Rx
Missy31:35 knot rope climb (r1) floor to stand (r2,3); knees
Scott M27:15 Rx
Liz N35:54 Floor to stand, knees (knuckles)
Pablo35:00 Modified rope climb
Katie34:34 rope from sitting; blue/red band pushups
Brian C33? (forgot) 2 arm climbs/3 leg climbs per rnd
Kathy33:10 knees, mixed climbs
Amanda P30:35 Knees, Floor to stand climbs
Lea33:31 13 Rx rope climbs, 2 knot rope climbs
Janelle34:59 knotted rope climb X 3,modified
Joe D33:?? Floor to stand

Brian C 8:23am
thanks for the lemons Liz: made lemon-chicken last night

Liz N 9:22am
So glad you liked them! Meyer lemons are my fave, especially if they come from my mom's yard in California.  If anyone else wants some, I'll bring in more tonight.  Makes great lemonade, stuffed in a chicken or lemon bars ;-)!

Keedran 9:25am
Liz, I would love a couple.  The last bunch was awesome, and I forgot to pick up some last night.

Matt V 11:59am
@Ryan, I will bring $ for the shoes to the 6pm class and leave it with the Jered.  Thanks again.

Suzanne 12:08pm
thanks Liz!  I'll take a few if you still have enough.

ryan l 1:05pm
Sounds good Matt V.  Your new shoes are in the office with the invoice!  I promise they will make you jump higher, lift heavier and do more pull ups!

Kim P 4:07pm
Congrats to Travis on completing his first WOD!  GREAT JOB!

Liz N 8:41pm
Congrats Travis! This was a tough first WOD to start with. Go Janelle on climbing the knotted rope! Lea and Allie, you guys amaze me.

Brian C 9:42pm
i think I cried a little during this one.

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