Check out this "Killer" shot we got of Kirk. He has made the site a few times in 2011, for good reason. He is our chosen "February Athlete of the Month". Kirks WOD results performed early morning resonates with many of us throughout a day. We want to beat him, we want to beat him so bad that it hurts. He won't make it easy on anyone though. As he gets preps for another 24 day challenge and ramps up for the Open, prepare to choke on some dust. See our write up of Kirk in the front, on our Athlete rail.
Warm Up: CF/BW
WOD
4 Rounds for time of
500 Meter Row
Wall Ball (20/16)
Wall Ball (20/16)
Partnered WOD- one person Rows while the other person
does WB's then switch. The score is the total number of WB's completed.
STRENGTH/SKILL
Muscle Up practice
Spend 15-20 minutes working on MU progressions and technique.
Kneeling Progression- Rings
Jumping-Rings
Transition for unbroken MU's.
Mobility: Dynamic Stretch
*Sorry about the late post everyone! If you live in the Ridges, you know the power was down from about 8:30- 3am. Stone, were you throwing Tele poles around last night?
THIS WEEKEND:
SATURDAY at 6p starts our ever anticipated DEFENDER SERIES program. This is a 6 week comprehensive self defense course that encompasses everything from hand to hand and weapon combat training to sensory awareness and learning our civil rights in a defensive situation. This is yet another element of competency in ones ability to take care of themselves. We see it as absolutely necessary, hopefully you do too. There are limited spots left at this point. Please contact Instructor Adam Winch at 970-986-0074 to make the roster.
SUNDAY at 2p is competitor overview for the Open. ALL COMPETITORS ARE URGED TO ATTEND. MIND YOU- we will be opening up competition to anyone who wants to just have fun! We will have a scaled and masters version of the WODS that will not register you for regionals, but give you some great experience and inspire you to have fun with us! We will also review rules, guidelines, ethics, team selection and travel options. CF Junction will be joining us as well so to continue to build our amazing community of Crossfitters, lets give them a huge respect and welcoming energy. Then we will WOD;) See you all soon!
GREAT JOB this morning 5:30ers & 6:30ers...and thank you VERY much for coming in groups of two :) Although we TOTALLY missed our Athlete of the Month, the numbers worked. CONGRATULATIONS KIRK - great pick on our part!!!! but WHERE WERE YOU!? - Again, Jeff W(2) was LOST and had to dance with me n Toni cuz his partner was gone(not a pretty site but we stepped up to the challenge).
ReplyDeleteHillary, your picture was adorable yesterday! But it's your attitude that wins the ultimate prize - keep it up!
Keelin, Shana & Tawni - It's sexy the way you swear at me ;) I know it's out of gratitude, cuz you kick it!
Melissa - I have seen Doc Price, but it was Luker who was the saving grace when I found out I had NO cartilage left in my knee...I will be praying that you recover BIG TIME over the next few days - but an MRI is never a bad idea. Keep us posted :)
ALL - CHECK OUT THE SIGN UP SHEET AT THE FRONT DESK FOR THE VIKINGMAN "RACE" (JUST FOR FUN!) COMING UP ON SATURDAY, APRIL 2nd ... ANY INTERESTED SIGN UP ON THE BACK OF THE LAST PAGE!!!
Kiiiirrrrk!!! Way to go! What a crazy shot of you! Its great to workout next to you. You are inspring. Hilary, it is a pleasure to see your shining face at 630 every day.
ReplyDeleteIts crazy how sexy I feel when I swear. Glad someone noticed:)And for you, Celeste, it is totally gratitude or... is it???
Melissa- there have been some knee issues with many of my co-workers and Dr. Price and Rocky Mtn Ortho came highly recommended. Hope you feel back to normal soon.
My opinion of the workout... To ensure that partners work their a**es off during the row, I think times should be posted for the partners. Fabulous workout today. I am worked.
Yay Kirk! You are killing it in the gym, keep it up and you definitely deserve athlete of the month!
ReplyDeletePB got it right though..."Killer" you kinda do look like your gonna kill somebody, I wouldn't mess with ya! ;)
Thank you Hillary, CD, Keelin, and Melissa... and PB. It's been a fun journey so far and I am looking forward to many more WOD's with my favorite people and coaches. CD, sorry I needed a rest day.... 30 is catching me quick! Nine days in a row was just too much! Crossfit Red truly is a community of peers, soooooo not your average gym. I am very lucky to have found such and awesome example of fitness, family, and friends! Looking forward to sectionals and all of the pain that comes with it! I left my new favorite quote on the whiteboard @ red, everyone should read it and ponder it's implications, because that is the message that crossfit red has sent to me!
ReplyDeleteWay to go Kirk! That picture is awesome! The reality of the matter though is that you were probably practicing your dance moves for fantasy, and singing Lady Gaga with Jeff right before that picture was taken. :) But seriously........you kill it in the morning! You are an inspiration to all of us! Keep it up!
ReplyDeleteCD.....thank you for your kind words ;)