Saturday May 28

Warm Ups

200 Jump Rope 

5 minutes of working on goals

30 Squats

20 Push Ups

WOD

        Partner Work Out

                          400 m Run

                          40 Overhead Squats (65/45)

                          400 Jump Rope

                          40 HSPU

                          400 m Run

Finish

MAX Deadlift

TONI and JEAN 13:35

Friday May 27

Warm Up

100 Jump Rope

10 HSPU

20 Pull Ups

WOD

3 Rounds

6 Push Press (95/65)

30 Sit Ups

60 High Knees

Finish

30 Burpees For Time

Thursday May 26

Warm Up

250 m Row

10 HSPU

30 High Knees

WOD

3 Rounds

20 Pull Ups

20 Dips

20 Lunges

Finish

MAX Clean 2-2

 

Wednesday May 25

Warm Up

200 Jump Ropes

20 Squats

10 Reverse Pulls

WOD

5 KM Run / Walk

Finish

50 Leg Lifts For Time

Raelyn Hiebert

Raelyn Hiebert

Stats:

Can Squat Better than Most Veterans

Unmodified Pull Up: Not yet

Unmodified Sit Up: Yep

Unmodified Push Up: Not yet

Dead-lift max: 85lbs

Push Press Max: ?

Front Squat Max: ?

In November, like normal, the garage to our apartment was opened and Chera Kearns came strolling in. This time however, there came a "tag a long" shy Raelyn sneaking in close behind. The first day began and ended as usual for Raelyn, with lots of difficulty performing the simple exercises and then followed closely by lots of pain. So much, in fact, that the next day Chera informed me that her sister Raelyn will not be returning any time soon.  About in early January I received a surprising phone call, “I want to sign up for a year,” Raelyn abruptly squeaked. “Duuuuhhh… whaaaat,” slipped out of my mouth. Her second day back to CFG held squats on the whiteboard, her bain. “No problem!” shrugged Raelyn as she then proceeded to obliterate 30 squats Johnny on the spot, which any CrossFitter will express is no walk in the park. “What the heck,” went my mind and accidentally my mouth as well. Raelyn piped in with, “I’ve been practicing just like you showed me everyday." At this point I felt as though someone would have to revive me from fainting. Raelyn gets the award for most initiative taken. With hardly any outside motivation or direction she had practiced squats everyday for two weeks and all of the sudden she now was performing squats better than her own family members who had two months of training on her. WOW! Her family members may have caught up to her in the squat department, yet Raelyn still strives and pushes herself to really make success out of her training, body, mind, and spirit. I cannot pretend to imagine the heights that you will reach Raelyn. 

Tuesday May 24

Warm Up

10 Hang Clean 45/35

10 Lunges

2 min Wall Sit 

2 min Plank

WOD

4 Rounds

30 Push Ups

18 Pull Ups

Finish

10 Tumbles

2 Skin the Cat attempts all the way upside down

50 Squats for Time

Monday May 23

Warm Up

20 Squats

10 m Bear Crawl

WOD

3Rounds

200 m Run

20 Leg Lifts

200 m Run 

20 Sit Ups

Finish Complete Everything

10 HSPU (modify as needed)

500 m Row

Saturday May 21

20 Lunger

500 m Row

WOD

ANGIE

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

Finish

Rest

Friday May 20

Warm Up

Run 200 m (Park and back)

2 Rounds of 

30 Sit Ups

20 Push Ups

15 Pull Ups

WOD

3 Rounds

20 Thrusters

2 min Planque

Finish

150 Weighted Squats for Time

Turn your electricity OFF.

From 1 pm to 2 pm we are helping out the Coal Ridge High School in an effort to save energy. Please join us in turning off all electric appliances as well as lights for this hour to conserve electricity. Join the party!

Thursday May 18

Warm Up

400 m Run

50 Squats

30 Ring Dips

WOD

5 Rounds

10 Burpees

20 Pull Ups

Finish

500 Jump Rope for Time

Wednesday May 18

Warm Up

250m Row

30 Push - Ups

40 Sit - Ups

WOD

5 Rounds For Time of

5 Muscle Ups

5 Deadlift (1 x BW)

Finish

2 min Wall Sit

Tuesday May 17

Warm Up

20 Lunges

2 min Planque

20 Leg Lifts

WOD

AMRAP for 15 min

15 Push -Ups

20 Squats

25 Sit - Ups

Finish

10 min of work on Splits

Monday May 16

Warm Up

300 Jump Rope

20 Mountain Climbers

30 Dips

20 Reverse Pulls

WOD

3 Rounds

500 m Row

400 m Run

Finish

MAX Push Press 5-5-3-3

Saturday May 14

Warm up

40 Squats

100 Jump Rope

Pop Balloons for Time

WOD

100 Jump Rope

20 Weighted Lunges

200 m Run

20 Weighted Lunges

100 Jump Rope

Finish

Enjoy your Weekend!

Friday May 13

Warm Up:

30 Push Ups

400 m Run

WOD

Partner Workout

200 Pull Ups

400 m Run (together)

800 Sit Ups

400 m Run (together)

200 Shoulder Push Ups

Finish 

Pig Out on Good Food!

Thursday May 12

Warm Up

20 Push Ups

30 Squats

10 Pull Ups

WOD

AMRAP 15 min

5 Deadlift (1 x BW)

5 Muscle Up

Finish

1000 m Row

Wednesday May 11

Warm Up

30 Leg Lifts

2 minute Planque

10 Squats

WOD

5 Rounds

10 Windshield Wipers

20 Lunges

30 Squat Jumps

Finish

Bench Press

Tuesday May 10

Warm Up

30 Leg Lifts

40 Lunges

3 Rounds

5 Push Ups

10 Push Ups

15 Squats

WOD

20 OverHead Squat

20 Burpees

20 Push Press

20 Burpees

20 Hang Clean

20 Burpees

Finish

Suck in some air

Work on Splits

Congratulations!!!

Congratulations Chera, now officially CrossFit Level 1 Certified!

Way to pass the test and kick some butt. Just one question does this mean that you will be easier or harder on us in the WOD....? I plan to get my butt kicked too. Way to go!

Monday May 9

If you are checking out the blog today, you may be brining up a remark in you head to the effect of, "thats the last time I drink on Sunday night", or maybe, "yep it's a Monday." No, you do not have dejavu. This WOD is the exact same one planned for Saturday. However, Bill was the only crossfitter who heroically battered this sucker, even after a week and a half vacation. So, I wanted to make sure all of the rest of our members didn't miss out. Aren't you happy that  I am thinking of you so much! Your welcome! :) 




Warm Up
200 m Run
20 Squats
10 Push Ups
Group Stretch

WOD

Partner workout - tag team completing repetitions of the workout

200 Squats

600 Jump Rope

300 Push Ups

Finish 
Stretch the crap out of your Ham Strings

Saturday May 7

Warm Up

200 m Run (To the Park and Back)

20 Squats

10 Push Ups

Group Stretch

WOD

Partner Workout

Trade off doing repetitions between you and your partner (Tag team)

200 Squats

600 Jump Rope

300 Push Ups

Finish

Stretch Out Hamstrings Like No Tomorrow

Friday May 6

Warm Up
30 Squat
40 Pull Ups
Roll Out

WOD

MAX

SNATCH

5 - 5 - 5 - 3 - 3

Announcements!

Hello local CrossFiters,

           Thanks for checking out our blog daily, it is important to know how to best achieve your fitness and athletic goals. Also please submit your e-mail address and comment on the WOD every now and again. This is a great way to create community even with the members spread out throughout the week. Get connected! Following are some pretty important announcements. Check them out.


1. This Saturday May 7th Yoga will be cancelled, however, class will be held at it's normal 9:00 am time. (Check for updates on Firday) Chera Kearns will be achieving her CrossFit Level 1 Certification in Denver this weekend. She is super excited and a little nervous, so give her an "at a girl" next time the two of you bump into each other. Chera has come a long way since she has started here, tell her how much she has been an inspiration.

2. As a growing business we are constantly improving the system that is run here. A part of that change is that the gym's functions will be a bit more structured. Please show up at the correct times for each class. From now on the person who is late will add one Burpee for every minute of tardiness to their warm up.

3. Also, enjoy paying $5.00 less for your membership when you attend at least 4 CF classes each week for the previous month. (Starting in May) If you want to be here... then be here.

4. T-Shirts are ordered and are on their way. They will most likely be here mid week sometime. Check the blog for more info.

5. Cinco de Mayo is today and is also our daughter's, Tehya, birthday. We are holding a party for her tonight at 6:30 at apartment 1301 of the River Park apartments in New Castle. All members are invited. We are providing a paleo meat dish. Please bring a paleo small side for others to try. Wine is a good suggestion... ok just kidding. But really...

6. Red Cross CPR and First Aid will be held this month. I am told that many New Castle Town Members will be attending. E-mail or ask about registration


Dates:                                    June 25, 2011   &    July 26, 2011

Days of Week:                     Wednesday & Thursday

Time:                                     10:00 AM – 3:00 PM  (Lunch @ 12:30 PM)

Location:                              CrossFit Generate   -     303 West Main St, New Castle, CO 81501

Cost:                                      $26.00 (City)             $35.00 (Resident)      $30.00 (Teen 14 – 18)
                                                                                       $20.00 (CF Generate Member)

(970) 404 – 2124                                                larkfit@comcast.net                             (970) 984 - 7096

Call if you have any questions.

Thanks again for your up beat attitude that inspires and grants you success.

Thursday May 5

Warm Up
20 Mountain Climbers


2 min High Knees


1 min Wall Sit


10 Inch-worms

WOD

8 Round Tabata For Time

Skin he Cat

Overhead Squats

Reverse Pulls

Leg Lifts

Finish
MAX Squat Clean 4 - 3 - 2
MAX Snatch 3 - 2 - 2
MAX Dead-lift 4 - 2

Wednesday May 4

Warm Up
20 Lunges
Roll Out / Stretch
500 Jump Rope


50 Burpees For Time

WOD

2 Rounds for Time

25 Sit Ups

200 m Run

6 HSPU

Finish
25 L-Dips
Work on the Bridge

Tuesday May 3

Warm Up
30 Sit Ups
20 Pull Ups
8 Round Tabata Squats

WOD

"Fran"

21                15                    9

Thrusters

Pull Ups

Finish Choice
MAX Sit Ups within 4 minutes
MAX Bench Press 10 - 6 - 2

Monday May 2

Warm Up
30 Dips
MAX L-Sit on Paralettes
20 V-Ups

WOD

5 Rounds For Time of:

12 Pull Ups

50 Double-Unders

Finish
MAX Squat Clean 3 - 3 - 2
1000 m Row For Time
200 Push Ups For Time

Saturday April 16

Warm Up
800 m Run

WOD

Cindy

AMRAP for 20 min

5 Pull Ups

10 Push Ups

15 Squats

Finish

Friday April 29

Warm Up
25 Leg Lifts
30 Burpees
35 DUs

WOD

MAX Overhead Squat

5 - 4 - 3 - 2

Finish No Choice
1 mile run
Partner Sit Ups with the ball (50)
Weighted Lunges (20)
200 Jump Rope

Thursday April 28

Warm Up
30 Pull Ups
Handstand for 1 min
10 Dips

WOD

3 Rounds

500 m Row

Finish Choose One:
Work on Skin the Cat
Work on Tumbles 10 Tumbles
MAX Dead-lift   2-2

Wednesday April 27

Warm Up
20 Lunges
10 Burpees
Group Stretch
MAX 3 Overhead Squats

WOD

4 Rounds

• 400 m Run

• 40 Push Ups

• 40 Sit Ups

Finish Choose One


Work on Splits
MAX HSPU
Work on the Bridge

Tuesday April 26

Warm Up
300 Jump Rope
30 Sit Ups
20 Push Ups
Group Stretch

WOD

"Danny"

20 min AMRAP

20 box jumps

10 push press

20 pull ups

Finish


200 Squats for Time
MAX Over Head Squat 5 - 3 - 2
100 Push Ups for Time

Monday April 25

Warm Up
40 Squats
400 m Run

WOD

AMRAP for 18 min

5 Dips

10 Push Press

15 Legs Lifts

Finish Choose One:


100 Pull Ups For Time
2000 m Row
Muscle Up Technique