JoCo CrossFit

Bull – U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.

200 Double Unders
50 Overhead Squats (135 lb)
50 Pull-ups
1 mile Run/2000m Row

2 Rounds for Time

Stacie: 59:52 (45lb, Jumping PU’s)
Kenny: 59:41 (45lb)
AJ: 59:41 (Singles, 45lb, Jumping PU’s)
Drew: 63:51 (Singles, 45lb)
Brandy: 51:52 (Singles, 30lb, Jumping PU’s)
Mandy: 51:37 (Singles, 15lb, Jumping PU’s)
Lindsey: 46:52 (30lb, Jumping PU’s)
Kevin: 64:44 (Singles, 30lb, Jumping PU’s)
Brandon: 66:41 (65lb, Ring/Bar PU’s, Row) 1 Round of 1/2 reps
Tom: 56:48 (65lb)

Date Night

25 Double-unders
50 Walking Lunges
50 Push-ups
25 Double-unders
50 Squats
50 Push Presses (45 lbs)
25 Double-unders
50 SDHP (45 lbs)
50 Pull-ups
25 Double-unders

Anthony: 35:38 (singles, Jumping PU’s)
Dan: 27:12 Rxd
Corey: 29:43 (65lbs)
Brandon: 29:43 Rxd
Kelcey: 21:34 (singles, 30lbs, Jumping PU’s)
Kenny: 18:48 Rxd
AJ: 19:14 (singles, Jumping PU’s)
Amy: 27:24 (singles, 30lbs, Jumping PU’s)
Mandy: 23:49 (singles, 30lbs, Jumping PU’s)
Brandy: 23:39 (singles, Jumping PU’s)
Stacie: 30:59 (Jumping PU’s)
Angie: 32:44 (singles, 30lbs, Jumping PU’s)
Emily: 34:33 (singles, Jumping PU’s)
Janet: 30:05 (singles, Jumping PU’s)

Here is some info to help you with your food choices as well as a few quick and easy recipes. Each recipe is one four block meal and can easily be altered to fit your block requirement.

Breakfast Fruit Bowl
4 Protein         1 cup Low-Fat Cottage Cheese
1 Carb            1 cup Strawberries, sliced
2 Carb            1 cup Blueberries
1 Carb            1 Kiwi, peeled and diced
4 Fat              12 Olives, sliced

+ 1 Tbsp Mint, ⅛ tsp Banana Extract, ⅛ tsp Parsley

Gently mix all ingredients in a mixing bowl. Serve immediately.

Easy Egg and Cheese Breakfast
3 Protein         6 Egg Whites
1 Protein         1 oz Cheese
2 Carb            1 cup Grapes
2 Carb            1 Apple
4 Fat             1⅓ tsp Olive Oil

Eggs can be scrambled then garnished with cheese or made into a cheese omelet.

Easy Chicken Meal
3 Protein         3 oz Skinless Chicken Breast
1 Protein         ¼ cup Low-Fat Cottage Cheese
2 Carb            ½ cup Corn
2 Carb            1 Apple
4 Fat                Your choice (12 Olives, 15 Almonds, 21 Peanuts, etc.)

Grill chicken and cook corn, then serve. This is an easy meal to prepare ahead of time and reheat (corn does not need to be pre-cooked).

Easy Steak Meal
4 Protein         4 oz Eye of Round
2 Carb            3 cups Broccoli
2 Carb            ½ cup Corn
4 Fat                Your choice (12 Olives, 15 Almonds, 21 Peanuts, etc.)

Grill beef and cook broccoli, then serve. This is an easy meal to prepare ahead of time and reheat.

Calculating blocks from a nutrition label.DOWNLOAD

Don’t forget to come in this week to get your measurements taken for the challenge. It is important to get this done so we can calculate your block requirement, pictures are optional.

Skill work: 10 minutes of pull-ups
Strength:
Back Squat
5,4,3,2,1

Lindsey: 95, 115, 135, 135, 150
Stacie: 95, 115, 135, 145, 155
AJ: 135, 185, 205, 225, 255 (F), 245 (F)
Kenny: 135, 185, 205, 225, 255
Kevin: 115, 135, 185, 225, 235
Angie: 65, 75, 85, 95, 115
Tom: 135, 185, 225, 245, 265
Dan: 115, 135, 185, 205, 225
Mike: 225, 255, 275, 295, 315
Corey: 135, 155, 185, 205, 225

Workout:
TGU (alternate arms)
Sotts Presses
Toes to Bar
30-20-10

Lindsey: 29:37 (18lb KB, 30lb Bar)
Stacie: 24:12 (18lb KB, 30lb Bar)
AJ: 31:37 (26lb KB, 30lb Bar)
Kenny: 32:32 (35lb KB, 30lb Bar)
Angie: 36:53 (18lb KB, 15lb Bar)
Dan: 21:36 (30lb Bar, 30lb Bar)
Mike: 19:23 Rxd
Corey: 20:14 (30lb Bar, 30lb Bar)

Skill work: 10 minutes of pull-ups
Strength: Split jerk
5,4,3,2,1

Lindsey 65-95
Amy 65-85
Brandi 50-80
Missy 50-65
Kory 115-245
Kenny 115-195
AJ 115-175 (195f)
Kevin 95-155
Mark 95-175

Workout:

5000#/3500# deadlift
50 thrusters (45#)
40 burpees
30 wall balls (20#/14#)
20 push-up/dip combo
10 chest to bar pull-ups
5000#/3500# deadlift

Lindsey 24:25 (95lbs 37 times)
Missy 29:45 (50lbs 50 times)
Brandi 29:13 (65lbs 54 times)
Mark 23:25 (185lbs 28 times)
Kory 16:17 (225lbs 23 times)
Kenny 25:53 (225lbs 23 times)
AJ 30:24 (225lbs 23 times)
Mike 16:49 (225lbs 23 times)

5 max hold L-sits (:30 seconds rest in between sets and add total time)

We will be open from 8:00-10:00am today (12/24) with a team workout at 9:00 and will be closed Christmas day. We will have a similar schedule next week where we will be open normal business hours Monday-Thursday (6:00am-8:00pm), 8:00-10:00am on New Year’s Eve, and closed on New Year’s Day.

Wishing everyone a Happy Holiday season and safe travels!

JoCo CrossFit

Workout: “Lynne”

5 rounds
Max BW bench presses
Max Pull-ups

Workout: 12 days of Christmas

Nice version

1 Burpee box jump
2 Frontal squats
3 Push presses
4 Hang cleans
5 Deadlifts
6 Wall balls
7 Push-ups
8 Pull-ups
9 Box jumps
10 Weighted walking lunges
11 Kettlebell swings
12 Man-makers

Mark 51:30

Naughty version

1 Muscle-up
2 BW clean and jerks
3 1 1/2 BW deadlifts
4 Burpee box jumps
5 Chest to bar pull-ups
6 Double wall balls
7 GHD sit-ups
8 Kettlebell swings (2 pood)
9 SA snatches (1 pood)
10 Back squats (185)
11 Ring dips
12 Man-makers (35)

Kory 69:48
Kenny 95:25
AJ 92:50
Stacie 38:20 (DNF due to time, made it through 10 days of Christmas and 9 man-makers)

Team workout: Freeze tag

25 burpees
50 clean and jerks
75 handstand push-ups
100 pull-ups
125 wall balls
150 box jumps
175 push-ups (gamer)
200 abmat sit–ups
225 double unders

teams of 2, partner works for 30 seconds while other partner rests. must collectively finish each exercise rep amount before moving onto the next exercise

Mike/Amy 42:25
Missy/Lindsey 48:07
Brandi/Mandy 46:44

Workout: FIGHT GONE BAD!
3 round AMRAP

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75/ 45 pounds (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75/ 45 pounds (Reps)
Row: calories (Calories)

(Each exercise is performed for 1 minute with no rest between exercies. There is a 1 minute rest between rounds. Keep count of every repetition performed as they will be added together at the end of the workout for your total score.)

AJ 195 Rxd
Brandon 206 Rxd
Kelcey 209 (14lb wall ball, all else Rxd)
Stacie 217 (14lb wall ball, all else Rxd)
Kenny 238 Rxd
Kory 321 Rxd
Mike 367 Rxd

Strength:
Power snatch
1-1-1-1-1

Emily  45, 50, 55, 55, 60
Brandi  45, 50, 50, 50, 50
Lindsey  45, 50, 50, 55, 60
Brandon  95, 105, 115, 145(f), 140
Kory  95, 115, 135, 155, 175, 185
Kelcey 30, 40, 50, 60, 70
AJ  85, 95, 115, 126, 126(f)
Angie  45, 55, 60, 55, 55
Stacie  45, 55, 65, 75(f), 70, 75
Tom  95, 105, 135, 145, 155(f)
Mike  135, 145, 155, 165, 175

Overhead squat
3-3-3-3-3

Emily  30, 40, 40, 45, 50
Brandi  30, 35, 40, 45, 40
Lindsey  30, 35, 40, 45, 40
Brandon  65, 75, 85, 95, 135
Kory  95, 115, 135, 155, 175
Kelcey 30,30, 30, 30, 30
AJ  45, 56, 56, 65, 76
Angie  30, 35, 35, 40, 45
Stacie  45, 55, 65, 75, 85
Tom  65, 75, 75, 75, 85
Mike  135, 145, 155, 165, 175

Squat snatch
5-5-5-5-5

Emily 15, 30, 35, 35, 40
Brandi  15, 30, 30, 35, 35
Lindsey  PVC
Brandon  75, 65, 65, 80, 95
Kory  95, 115, 135, 155, 135
Kelcey  PVC
AJ  45, 56, 56, 65
Angie  15, 30, 35, 35, 40
Stacie  45, 55, 65, 65, 70
Tom  75, 65, 65, 80, 95
Mike  95, 105, 115, 125, 135

Workout:
30-20-10

Deadlift (185/135)
Pull-ups (strict)
Push-ups (clap hands to chest)

Emily  13:46 (65dl, jumping pull-ups, knees to ground push-ups)
Brandi  11:38 (65dl, jumping pull-ups, knees to ground push-ups)
Lindsey  10:37 (95dl, jumping pull-ups, normal push-ups w/no clap to chest)
Brandon  17:05 (half reps Rxd)
Tom  20:32 (kipping pull-ups, all else Rxd)
Kory  15:51 (split between kipping pull-ups and strict, all else Rxd)
Kelcey  16:42 (95dl, jumping pull-ups, toes to ground push-ups w/no clap)
AJ  14:47 (jumping pull-ups, no clap to chest on push-ups)
Angie  17:32 (65dl, jumping pull-ups, knees to ground push-ups)
Stacie  16:18 (95dl, jumping pull-ups, toes to ground push-ups w/no clap)
Mike  17:53 Rxd