CrossFit Stapleton - Stapleton Fitness and Stapleton Bootcamp http://crossfitstapleton.com Building a Strong Stapleton Community Through CrossFit, Fitness and Bootcamps Tue, 21 Feb 2012 15:07:00 +0000 en hourly 1 http://wordpress.org/?v=3.3.1 Wednesday February 22, 2012 http://crossfitstapleton.com/wednesday-february-22-2012/ http://crossfitstapleton.com/wednesday-february-22-2012/#comments Tue, 21 Feb 2012 15:05:32 +0000 Emilio DiPretoro http://crossfitstapleton.com/?p=7837 A tribe…of like minded people, connected by putting our stake in living healthy and advancing our personal physical performance…..

http://www.ted.com/talks/seth_godin_on_the_tribes_we_lead.html


5 Sets:

30 Unbroken Wall Balls 20#/12# 

20 Unbroken Chin ups or A.M.R.A.P. 

Rest 3:30 B/T sets

****numbers will be adjusted per ability level****

________________________________________________________________________________________________________________

]]> http://crossfitstapleton.com/wednesday-february-22-2012/feed/ 0 Tuesday, February 21, 2012 http://crossfitstapleton.com/tuesday-february-21-2012/ http://crossfitstapleton.com/tuesday-february-21-2012/#comments Tue, 21 Feb 2012 01:03:23 +0000 Emilio DiPretoro http://crossfitstapleton.com/?p=7824 IMG_1932 IMG_1931 IMG_1925 IMG_1921

 

Fran Repeats…seriously? Value of Interval  training…

http://www.youtube.com/watch?v=AKzz-nxL8-k&feature=player_embedded

A. Power Clean x 1/Push Press x 1 /Push Jerk x 1/Split Jerk x 1; 5 sets; rest as needed

B1. KBS heavy x 20 reps x 3; rest 90 sec

B2. HSPU – A.M.R.A.P.; x 3; rest 90 sec

C1. Good Mornings;  15 x 3; rest 1 min

C2. L-Sits/hangs A.M.S.A.P. x 3; rest 1 minute

 D) AMRAP DU’s for 30 seconds, 30 seconds rest x 10


]]> http://crossfitstapleton.com/tuesday-february-21-2012/feed/ 0 Monday February 20, 2012 http://crossfitstapleton.com/monday-february-20-2012/ http://crossfitstapleton.com/monday-february-20-2012/#comments Mon, 20 Feb 2012 00:13:22 +0000 Emilio DiPretoro http://crossfitstapleton.com/?p=7810 Rowing Video

http://media.crossfit.com/cf-video/CrossFitJournal_AF_CFE_Rower_PRE.mov 

W.O.D.

For Time:

  • Row 500 Meters
  • 50 Wall Balls
  • 50 Ring or regular push ups
  • 50 KB swings
  • 50 Abmat sit ups
  • 50 Double Unders
____________________________________________________________________________________________________

Cindy 12:52

Larry 14:20

Kimi 13:30

Lisa P. 16:07

Jesse 19:30

Nick M. 16:37

Laura R. 15:09 Rx

Tony 16:21 Rx

Jen H. 14:36 Rx

Ryan 17:10

Steve L. 19:12

Bill T. 17:13 Rx

Tom 18:13 Mod

Jill 16:25 Mod

Colleen 17:35

Travis 12:43 Rx

Cyndi 16:33

Sharon 13:52

Heather 12:51 Rx

Javier 13:35

Katie 14:02

Aaron 16:52

Zac 20:53

Andi 13:38

Adam 18:43 Rx

Jason 14:29

Nicolle 13:00

Cindy B. 16:02

Stephanie 14:20

Tracy 17:57

Cassidy 13:59

Julie Saenger 13:44

Seth 15:00 Rx

Lynn

Nancy 15:52

Melissa 20:00

Lisha 15:09

Julie D. 15:36

pilar       17:35

Ann Marie   17:51

Jeff              18:50

Taylor         14:35 Rx

Erica            15:35  RX

Laurie           16:55

Greg               ?

Jennifer     ?

Josh               14:42

Galo              12:00

Courtney      18:41

HS Practice Heather and Andi Warm Up Pilar Katie Box Jump Rowing Jill

 

]]> http://crossfitstapleton.com/monday-february-20-2012/feed/ 0 Saturday February 18, 2012 http://crossfitstapleton.com/saturday-february-18-2012/ http://crossfitstapleton.com/saturday-february-18-2012/#comments Sat, 18 Feb 2012 18:12:45 +0000 Emilio DiPretoro http://crossfitstapleton.com/?p=7795

Tony and Anna Synchronized kipping

 

 

 

 

 

 

 

Structure of The CrossFit Games

http://games.crossfit.com/workouts

W.O.D.

3 Rounds For time:

  • 15 Pull Ups
  • 15 Thrusters 75#/55#
  • 15 Burpees
  • Run 400 Meters

________________________________________________________________________________________________________________

Megan 17:40 Mod

Jeremy 18:10 rx

lindy 17:42

iJaesin 16:54 rx

Connie 17:31 55#

Cindy A. 18:41

Lisha 18:07 35#

Nick M. 17:20

Melissa

Elaine 10:00 Mod

Ryan 19:30

Allison 14:40 Mod

Larry 14:48 Rx

Laura M. 17:28 rx

Jen H. 17:58 rx

Jason 17:43 Row

Cherstin 17:22 mod

Michelle

Laura r. 14:56

Katie 15:04

Amy 17:20

Josh 18:24

Michael H. 14:28 Sub F. Squat and KB swings

Dimetry 16:33

Tony 16:24 Rx

Zac 17:25 RECOVERY!!!!!!!

Tracy 18:42-(made up her own WOD)

Tara 8:58 Mod

Stephanie

Tayler 17:25 Rx

Anna 17:00

Pilar 16:45

________________________________________________________________________________________________________________

 

 

Tony and Anna Synchronized kipping Tayler Synchronized Powell Raises Jeremy B. Outside iJaesin Connie and nick Connie IJaesen Jer Katie

 

 

]]> http://crossfitstapleton.com/saturday-february-18-2012/feed/ 0 Friday February 17, 2011 http://crossfitstapleton.com/friday-february-17-2011/ http://crossfitstapleton.com/friday-february-17-2011/#comments Fri, 17 Feb 2012 15:34:10 +0000 Emilio DiPretoro http://crossfitstapleton.com/?p=7738

Why Woman should CrossFit

http://athletic-therapy.com/2011/11/03/8-reasons-why-women-should-crossfit/ 

W.O.D. 
A) CGDL ; 12 sets of 2 @ 60% 1 RM; Rest 30 s b/t
B)1-5-1-5 Ladder- Pull ups OR HSPU OR Push Ups-pick your weakness
C1) 45 seconds F.L.R. on rings; Rest 30 seconds; 4 sets

C2) 10 Toes To Bar or 20 ABMAT situps; Rest 30 seconds; 4 Sets

For Time:

500 Meter Row @ puke/soil yourself pace

________________________________________________________________________________________________________________

Kimi 2:05

Sharon 2:01

Galo 1:29

Lisha 2:21

Nick 1:26 Winner winner Chicken Dinner

Adam 1:46

John 1:53

Tony 1:39

Laura R. 1:54

Jesse 1:53

Larry 2:05

Ack 2:00

Heather 2:01

Bill 1:33

Travis 1:31

Waz 1:40

Jen H. 1:52

Laura M. 1:55

Keith 1:38

Jill 2:01

Julie Sutherland

Jenn J. 2:08

Christina 3:38

Sam

Connie 2:23

Allison 2:13

Cynthia

Jason 1:48

Michael 1:48

Ryan 1:51

Jolene 2:06

Laurie 2:09

Andi 1:58

Dimetry 1:42

Julie Saenger 2:13

Katie G. 2;00

Zac 1:41

Cindy B. 1:57

Bill B.

Tracey 2:11

Julie D.2:13

DK .65 Air Dyne 1:17

Tara

Lynn 2:15

Jill 2:20

Pilar 2:12

Trish 2:11

Dana 2:19

Jolene 2:06

Kim 2:05

Laurie K. 2:09

________________________________________________________________________________________________________________

 

]]> http://crossfitstapleton.com/friday-february-17-2011/feed/ 0 Thursday February 16th, 2012 http://crossfitstapleton.com/thursday-february-16th-2012/ http://crossfitstapleton.com/thursday-february-16th-2012/#comments Thu, 16 Feb 2012 20:48:48 +0000 Emilio DiPretoro http://crossfitstapleton.com/?p=7726 IMG_1848 IMG_1847 IMG_1844 IMG_1840 IMG_1837 IMG_1836

 

“Jackie”

1000 M row

50 Thrusters 35#/45#

30 pull ups

———————

Avra 11:18

Chad 9:13

Lindy 11:55

Michelle 5:13

Nicolle   9:50 RX

Anna      12:12

Bill         9:33

Mike     9:19 Rx

Scott     11:34 RX

Connie  12:01

Jenn J    11:50

Jill           14:29

Yaisa       12:35

travis       7:25 rx

Michael   9:43

Keyuy??    10:31

Reno          8:31 RX

Larry         10:41

Caitlin        9:42

Jen H        11:42 rx

Karen       13:50

Colleen    13:20

Gina P      11:30

Jenna       9:50

France     7:50 mod

Domonique   10:14

Ed 10:43

Trey 12:50 Rx

Jason 10:58

Andy

Amy 13:50

iJaesin 7:58

Galo 8:56 Rx

Jim 9:13

Nancy 12:01

Cassidy 13:45

Tara 9:30

Julie D. 11:44

Tayler 11;48 rx

 

 

 

 

 

]]> http://crossfitstapleton.com/thursday-february-16th-2012/feed/ 0 Wednesday February 15, 2012 http://crossfitstapleton.com/wednesday-february-15-2012/ http://crossfitstapleton.com/wednesday-february-15-2012/#comments Tue, 14 Feb 2012 22:47:45 +0000 Emilio DiPretoro http://crossfitstapleton.com/?p=7647 After watching sledge hammer swings this AM…I have come to the conclusion that there are NO trees in Ecuador…..

Max Aerobic Power Session 

New Thoughts on icing and it’s benefits…

http://well.blogs.nytimes.com/2012/01/04/why-ice-may-be-bad-for-sore-muscles/?hp 

W.O.D.

:30 Work @ 90% …….:30 Work @ 50% x 8 Stations- Level 1

OR

:30 Work ……….:30 Rest x 8 Stations- Level 2

  • Rower 
  • Sledge Hammers swings 10#/ 8#
  • Burpees
  • Push Press 75#/55#
  • DU’s SUB OR Air Dyne
  • Wall Balls 20#/12#
  • Box Jumps 24″/20″
  • KB Swings 55#/35#

Rest 2 Minutes x 3 Rounds

____________________________________________________________________________________________________

Tony
Lance
Nick
John
Heather
Jolene
Cindy
Sharon
Galo
Seth
Tayler
Sharon
Kimi
Laura M.
Jason
Wesley
Allison
Reno
Sam
Laurie
Julie S.
Julie Saenger
Zac
Katie
Tracey
Kim
Gina
Jenna
Amy
Lynn
Cindy B.
Laura R.
Dana
Erin
Jill
Justin
Christina
Erica
Jesse
iJaesin
Josh
Andy G.
Nicolle
Emilio
Andi
Cassidy
Terry
Pilar
Jason
Cherstin
Ann Marie
Wendy
Jeff J.
Seth Allison Laura and Wesley Laurie K. And Sam Laura M. Laurie K. Reno Wesley Kim Gina Trace Cugnetti getting medieval.... Lynn Kim and Gina Scap Work
]]> http://crossfitstapleton.com/wednesday-february-15-2012/feed/ 0 Tuesday February 14, 2012 http://crossfitstapleton.com/tuesday-february-14-2012/ http://crossfitstapleton.com/tuesday-february-14-2012/#comments Mon, 13 Feb 2012 18:47:20 +0000 Emilio DiPretoro http://crossfitstapleton.com/?p=7622  

 

 

 

Reebok on a mission -Thanks again Lance!

http://bostonglobe.com/business/2012/01/11/reebok-mission-get-its-employees-fit/p5lRtUS69SDAJj41C38PTK/story.html 

CHIPPER!

For time:

  • 25 pullups
  • 25 squat cleans (95/65)
  • 25 pushups
  • 50 overhead plate walking lunges (45/25)
  • Row 800 OR 200 DU’s OR 50 Box Jumps OR  1 Mile Air Dyne
  • 50 overhead plate walking lunges (45/25)
  • 25 pushups
  • 25 squat cleans (95/65)
  • 25 pullups
_______________________________________________________________________________________
 Avra     22:56
Emilio   ?
Anna        27:33
Abby
Sharon   25:18
Travis      18:50 Rx (C2b)
Laura M.  28:04 Rx
Ed                25:26 run
JD               25:30 mod
Lindy         26:25   row
Meghan    25:10
Jolene        23:38
Danielle    26:08
Galo            21:31
Taylor        22:06 Rx row
Cindy          22:39 Rx  row
Nick M           22:43    row
Paula              22:43    run
Francine        27:00   row
Larry                27:30
Heather           21:30  RX ( C2B)
Jason               22:42
Yaisa                22:57 row
Micheal           23:43  row
Caitlin              20:54 row
Katie                 23:56 row
Allison             24:16
Tom                   28:20 run
Jeremy              28:35 RX  du’s
Jen H                27:35  Rx DU
Amy                   24:58   Row
Scott                   25:35 Run
Jenn J               25:40  run
Ryan                  26:30  run
Bill                     26:34   run
Connie              29:10  RX DU’s
Jill                      29:49   Run
Cherstin            9:48 ( mod)
Cynthia L          18:46
Domonique       10:02
Sara                     11:26
France                 12:42
Stephanie            12:41
Kim                       13:07
Pilar                      17:45
Ijaisin                     28:44
Greg
Jim
Jennifer                  8:30 ( mod)
Michelle                  7:10 ( mod)
Katie                       26:32
Lisha
]]> http://crossfitstapleton.com/tuesday-february-14-2012/feed/ 0 Monday February 13, 2012 http://crossfitstapleton.com/monday-february-13-2012/ http://crossfitstapleton.com/monday-february-13-2012/#comments Sun, 12 Feb 2012 23:54:21 +0000 Emilio DiPretoro http://crossfitstapleton.com/?p=7605  

Laura R. Heather Heather B. 2.0 Larry Ackerman Lance Press Waz Reno Laura M. Kim E.

 

 

The CrossFit Total:
You have three attempts (per movement) to establish your one rep max in the following lifts:

  • Back Squat

  • Strict Press

  • Deadlift

There is no time component to this workout. Rest as needed between lifts.

The best single attempt for each lift are added together for The CrossFit Total.

*******If you haven’t been CrossFitting for more than 4 months, you are not doing the CrossFit Total. You will be “accumulating reps” and drilling down on these movements with moderate loads-don’t worry it will be a great strength day for you regardless******.

__________________________________________________________________________________________________

 

CrossFit Total used to test absolute strength. Good read to mentally prep for tomorrow….

http://library.crossfit.com/free/pdf/52-2006_CFTotal.pdf

The CrossFit Total with Dave Lipson, Jason Khalipa, and Dave Castro-

http://www.youtube.com/watch?v=Ne5FGRvP5Is

__________________________________________________________________________________________________

Cindy A. 195/ 105/ 255 = 555

Larry 205/ 115/ 285 = 605

Lance 185/ 115/ 245 = 585

Liz 125/ 75/ 225 = 455

Kimi 175/ 75/ 205=455

Andi 195/ 70/ 190=455

Adam 245/ 135/ 325= 705

Tony C. 215/ 105/ 275=595

Lisha 95/ 55/ 115=265

Connie 115/ 65/ 150=335

Aaron 185/115/245=545

Laura R. 145/ 70/175=390

Lisa P. 8:48 2 K Row

Waz 275/ 115/ 365= 755

Reno 305/ 145/365=815

Jeremy 235/ 125/275=635

Michael H. 180/105/215=500

Jeff-accumulating sets

Travis 315/155/415=885

Ryan-accumulalating sets

Katy 125/70/170=365

Tom 190/105/255=550

Amy 125/70/165=360

Karen 85/60/100=245

Jill 85/70/140=295

Melissa 85/70/120=275

Sam 85/60/100=245

Laura M. 195/ 95/ 250=540

Jen H. 165/ 90/230=485

Nicolle 8:50 2 K Row

Scott 245 PR/ 125 PR/ 265 PR= 635

Bill 235/ 155/ 365=755

Zac 155/100/235=490

Julie S. 95/55/125=275

Nancy 105/ 55/ 135=295

Lynn 115/75/155=225

Tara 165/70/200=435

Julie 55/60/115=230

Kim 145/70/175=390

Tracy 145/70/165=380

Cyndi 110/70/200=380

Andy-Accumulating Sets

Bill B. -Accumulating Sets

Jill – Accumulating Sets

Sara- Accumulating Sets

John K.Accumulating Sets

Josh Accumulating sets

Justin Modified WOD 7:46

Christina Modified WOD 7:46

Cassidy-Accumulating Sets

iJaesin 345/175/485/1005-Winner Winner…Chicken Dinner

Jim R. 225/115/275=615

Paula 125/65/150=340

Erica 145/70/185=400

Trish 165/70/185=420

Dimetry 165/130/285=580

Trey 365/165/405=935

Steve 225/125/265=615

Gregg K. 225/135/300=630

DK 255/155/335=745

Dana Accumualting sets

Laurie K. 135/70/150=355

Ann Marie 115/75/155=345

Jeff Accumulating Sets

Jason Accumulating Sets

Wendy Accumulating Sets

Melissa 95/60/155=310

Laura S. Accumulating Sets

 

 

 

__________________________________________________________________________________________________

 

 

]]> http://crossfitstapleton.com/monday-february-13-2012/feed/ 0 Sunday February 11th, 2012 -The Grass Fed Difference http://crossfitstapleton.com/the-grass-fed-difference/ http://crossfitstapleton.com/the-grass-fed-difference/#comments Sun, 12 Feb 2012 04:39:53 +0000 Emilio DiPretoro http://crossfitstapleton.com/?p=7590

 

]]> http://crossfitstapleton.com/the-grass-fed-difference/feed/ 0