Thursday 12-20-12

**Member Challenge** Try to get some points on the Monkey Bar Challenge for the month of December!! ————————————————————————————- Last day of the Winter Classic!!!! Warm Up Kick off Winter Challenge day 4!!!!  SKILL Station Movements and Plan of Attack WOD ““JOLLY FRAN RELAY” 21-15-9 Thrusters (95/65) Pull Ups Two athletes work at a time – Each athlete must complete 21 Thrusters before they move to Pull Ups, and each athlete must complete all 21 Pull Ups before moving onto 15 reps of Thrusters again and so on. ORDER OF ATHLETES MUST REMAIN THE SAME THROUGHOUT Time will be called when last athlete finishes 9th Pull Up 15 minute time cap After Bash Judge a buddy!! ——————————————————– Level SYSTEM Level 1: Scale Thruster weight accordingly, Ring Rows or Jumping Pull Ups Level 2:  Thrusters at 65/45, strict banded Pull Ups Level 3: Rx’ed (Further scaling options will be available from your coach in class) ——————————————————————————————————— Mobility WOD Recovery(10min): Purpose – target posterior chain and shoulders 2 min/leg – roll glutes/hams on softball 2 min/partner – partner external rotation shoulder stretch Prep(20min): Purpose – target thruster and pull up positions http://www.mobilitywod.com/2012/03/games-open-12-5-sneaky-and-less-obvious-prep-for-the-old-favorites.html 2 min/arm – voodoo floss elbow in and out of rack position 2 min/arm – external rotation stretch w/band 2 min rolling upper thoracic on roller holding onto plate 2 min/leg – pigeon pose Accumulate 3 minutes stretching shoulders while holding onto bar ————————————————————————————————————————————                                    Travel WOD “Travel Fran” 21-15-9 Dumbbell Thrusters (35/25) Pull...

Winter Classic Day 3 – PM Leaderboard

  Rank Team Name WOD 1 WOD 2a WOD 2b WOD 3 Score 1 Dream Crushers 522 217 10.19 540 9 2 Lucky Charms 520 190 10.42 540 20 3 Santa’s Lil Thrusters 507 201 10.37 480 29 4 Holly Jolly Kickass 442 225 10.08 530 30 5 Tighta da betta 491 115 9.43 445 46 6 Kettle Bell Rock 450 206 10.27 390 49 6 Santa’s Lil Sled Pullers 449 187 10.35 460 49 8 Honey Clydesdales 465 208 11.29 420 51 9 WOD Merkers 554 182 10.55 0.63 53 10 Mistle Toes 2 Bar 469 164 11.3 448 61 10 GrisWOD’s 360 190 11.41 535 61 12 Fit Chicks Big……Dudes 479 191 11.5 380 63 12 Jingle Balls to the Wall 426 189 10.5 420 63 14 Bob Hoppa 490 170 12.15 415 65 14 Ole Swolly Night 481 173 12.23 440 65 14 Abmattable Snowmen 443 105 11.47 545 65 17 Scale my Load 420 170 12.02 520 69 18 The Shin Guards 488 109 12.53 490 70 19 Silent Fight 484 129 13 470 73 19 It’s a ONE-derful Life 368 145 11.11 485 73 19 Cobra Tai 375 86 10.5 520 73 22 The Candy Cahoonas 430 182 10.51 0 75 23 2 Beauties and a Beast 454 182 12.21 335 76 23 The Scalers 392 141 10.32 390 76 25 Dashing through the WOD 435 59 12.2 540 78 26 Security WOD Squad 480 0 100 500 89 27 Perfect Snatches 315 126 12.33 485 93 28 3 Ho Ho’s & a Twinkie 430 133 14.39 435 96 29 Yucon Corn Dogs 480...

***Winter Classic and Schedule Update***

Please note the schedule update due to the Winter Classic! The last class of the day tomorrow will be the 3:00 class, this is your last chance to get in your final WOD for the Winter Classic, this class will immediately be followed by the Holiday Party! For more information on the holiday click here.  The Holiday Party is pot luck and will be held here at Reebok CrossFit ONE tomorrow from 4-6:30pm.  There will be prizes for the winners of the Winter Classic, please come and support your fellow CrossFitters! Graduating On Rampers… your last class is Today, Wednesday the 19th.  Your graduation happens when you come to a “regularly scheduled” class. You each should have an email with this information.  If you have any questions please contact...

Winter Classic Day 3 – Midday Leaderboard

 Rank Team Name WOD 1 WOD 2a WOD 2b WOD 3 Score  1 Dream Crushers 522 217 10.19 540 9  2 Lucky Charms 520 190 10.42 540 20  3 Santa’s Lil Thrusters 507 201 10.37 480 25  4 Holly Jolly Kickass 442 225 10.08 530 29  5 Tighta da betta 491 115 9.43 445 41  6 WOD Merkers 554 182 10.55 0.630 43  7 Honey Clydesdales 465 208 11.29 420 45  8 Santa’s Lil Sled Pullers 449 187 10.35 460 45  9 Jingle Balls to the Wall 426 189 10.50 420 57  10 GrisWOD’s 360 190 11.41 535 60  11 Bob Hoppa 480 170 12.15 415 62  12 The Shin Guards 488 109 12.53 490 65  13 Abmattable Snowmen 443 105 11.47 545 65  14 Silent Fight 484 129 13.00 470 68  15 It’s a ONE-derful Life 368 145 11.11 485 69  16 The Scalers 392 141 10.32 390 70  17 Perfect Snatches 315 126 12.33 485 89  18 3 Ho Ho’s & a Twinkie 430 133 14.39 435 90  19 Scott Farkos Lil Toadies 448 57 12.59 420...

Fair Winds and Following Seas

I am sure that it is well known with in the walls of Reebok, that Thursday will be my last day here at Reebok CrossFit ONE. I am following my dream of  having my own CrossFit box. I will be Opening CrossFit Sanitas in Boulder Colorado. During my time here at Reebok CrossFit ONE I have been able to grow as a coach, as an athlete and as a person. None of this growth would have happened with out the support, love and empathy of my fellow coaches, my mentors and the incredible members at Reebok CrossFit ONE. As a athlete, I have been able to say “I can” instead of “I’ll try”. I took to plunge into the team side of competition after 3 years of competing as an individual. I have been able to be inspired by my team members and take pride in their successes. As a coach, I have developed an eye for seeing and correcting human movement. I have taken great strides to break bad habits of cueing, and worked tirelessly to find my true voice of coaching. Coaching has become the greatest part of my job. As a person and as a human being; the members and fellow coaches have been my guides. I came to Reebok as an only child and as an individual, knowing only, that I loved this thing called CrossFit. I am leaving Reebok CrossFit ONE with my “Why”, my reason and my purpose. The service is the “why ” and perhaps the most overlooked part of my past 4 years. The service I speak of is the service...