This is Mike. He started CrossFit in December and has lost 25 lbs so far. His form and the amount of weight he is lifting have improved and increased dramatically.

Danni, Lori and Sharon doing a variety of lifts in today's "Variety is the Spice of Life" WOD.

John and Danni showing some variety as well.

Results from Alt. Arm DB Snatch, Pushup WOD

Jerri, Scott and Tony show the variety of ways that L-sits can be done on parallettes.

For those of you who attended the Olympic Weightlifting Seminar last Saturday (or who missed the seminar) and are interested in practicing and getting better at the olympic lifts, the following link has invaluable guidance on how to do that. It contains excerpts from Mark Rippetoe's book "Starting Strength", which I recommend that everyone read.

People who are serious about their training will see serious results. Come in early before the WOD and practice........ and practice. We are here to support you.

http://startingstrength.wikia.com/

Kristine working on med ball cleans. Lower on her squats and she is on her way there!

As usual, Heather kicked butt with the FilFest WOD of 5 Burpees, 7 Ball Cleans and 10 OH squats, except she did 20 minutes instead of the 10 minutes at the Affiliate gathering!
Heather is 7 months pregnant and with proper scaling, she continues CrossFit with great form and enthusiasum. Yes, she does Burpees! I am amazed every time I see her work.
She is definately an inspiration.

Tony in full lock out position with a 300# deadlift. Great form. We look forward to watching him in Regionals next year (right Tony?!)

Slam ball, KB swings and burpee broad jumps at the park.

Everyone jumped in to help a member complete the final 50 slam balls. Would this happen in a typical gym? Do we have to even answer that question? And then Tony had to celebrate doing his form of an Irish dance.

Today's WOD involved climbing Bear Peak, 2600' elevation gain in 5.5 miles. It took us about 4 hours to complete. Great WOD, beautiful day, fun people.

Tony working on heavy duty floor wipers. He just never stops.

WOW! CrossFit Regional Games!!

What an exciting day at the Rocky Mountain CrossFit games on Saturday!

Myself, Robyn, Mike, Tony, Amanda, Murff and Wendy all met at Front Range CrossFit to witness an extraordinary day of CrossFit athletes and WOD's!!

Who is up for training for next year???

Congrats to Matt Chan from CrossFit Verve- standing in 1st place after Saturday's competition. The women were AMAZING!! Three Front Range gals are in the finals.

Waiting to see the final results from the finals today.

Also- congrats to Skip and the Front Range team for putting together and very well organized and fun competition!

~Trish

Check out the pics, videos and updates below:

Guess you had better get to CrossFit Seth. Kristine and Denise miss you. Bet you never thought this would happen!

Tony doing some pullups using the playground equipment during "Barbara". Pretty cool how you can still be a kid at play in CrossFit.

Murff's first day back from his trip to Costa Rica. He has not lost his touch bustin' out squats. Probably had something to do with all that surfing.

Matt increased his push press weight by 20# in the last WOD. There is no turning back now.

Dani and John finished their last Basics class and stayed to complete their first official WOD. Great job you two and welcome!

The "300"

Jill, Tony and Danielle tackling THE 300.

Fight Gone Bad May 2, 2009- videos/pics

Since handstand pushups are this month's challenge, Sami thought she would try a couple of different options during "Diane".

We are outside at Prospect Park in Wheat Ridge doing most of our WOD's now! What a great place to workout, on the playground with the other kids.

This is Heather. She is 16 and just completed her final Basics class. Welcome to the family Heather!

Tonight's WOD turned out to be harder than it looked, esp. when you are running with a 50# sandbag on your shoulder through aerated grass .....

The 6:30 class was outside at the park this morning! Seth gettin' ready to tackle renegade rows in the wet grass.

Richard is back! He took some time off to nurse a crabby wrist, then decided he couldn't stand to be away from us, so he wrapped his wrist and came on back.

Today was the start of our handstand pushup challenge. Denise was hardcore and did hers on the fence. You rock Denise.

Welcome to John and Danelle who came in after Fight Gone Bad for their first Basics Class.

Matt not only did a great job on Fight Gone Bad, but then he went and got his first muscle up after doing it! Matt, you rock!!!

Results:

Row A

Tony B 297

Tony S 273

Mike 270

Matt 241

Seth 196

Row B

Casey 291

Bern 241

Alex 213

Jay 189

Scott 174

Rick 141

Vince 388 (rowing #?)

Jay 345 (rowing #?)

Row C

Dana 291

Jill 282

Lynne 266

Jerri 263

Pam 256

Erin 226

Sami 226

Jen 224

Amy 206

Randi 430 (rowing #?)

Row D

Melissa 319

Kristine 311

Jamie 301

Rachel 242

Noel 237

Megan 237

Laura 231

Julie 218