News and Updates for the Lone Ranger
****WODs RELEASED!!****
WOD 1
Classic Chipper
For Time:
Snatch x 10
Pull-up x 20
Box Jump Over x 30
Wall Ball x 40
Box Jump Over x 30
Pull-up x 20
Snatch x 10
On 3,2,1 GO, the athlete will perform 10 snatches. Once 10 snatches have been completed and the bar is safely on the ground, the athlete will then move to the pull-up bar and perform 20 pull-ups. Once 20 pull-ups have been completed the athlete will then move to their box and perform 30 box jump overs. Once 30 box jump overs are completed the athlete will move to their wall ball and perform 40 wall ball shots. Once 40 wall ball shots are completed the athlete will then work back down, completing the same reps of the same exercises in reverse order. Once the last snatch is under control and locked out overhead, time will be called.
Prescribed Weights and Movements
Snatch
Bull Rider-105/165, Steer Wrestler-75/115, Rusty Spur-65/105,
Mutton Buster-65/95
Pull-up
Bull Rider-Chest to Bar, Steer Wrestler/Rusty Spur/Mutton Buster-Chin Over
Box Jump Over
Bull Rider-24/30, Steer Wrestler/Rusty Spur/Mutton Buster-20/24
Wall Ball
Bull Rider-16/30, Steer Wrestler-14/20, Rusty Spur-12/20, Mutton Buster 10/16
Standards
Snatch
Each rep must start with both plates touching the ground and end overhead with knees, hips and elbows fully extended.
This can be any type of snatch; power, squat, or split. As long as you end with your feet together and are fully locked out.
The bar must make one continuous motion from ground to lockout overhead.
If the bar touches any part of the body above the hip on the way up, it is a no-rep.
Pull-up
Bull Rider
You must start in a hanging position with arms fully locked out.
Your chest must make contact with the bar at the top of the movement, below your collarbone.
Any grip is permitted.
Steer Wrestler/Rusty Spur/Mutton Buster
You must start in a hanging position with arms fully locked out.
Your chin must go over the bar at the top of the movement.
Any grip is permitted.
Box Jump Over
You may get over the box any way you choose.
Both feet must make contact with the top of the box at the same time.
Your hands may not touch the box at any time.
You may not use the corner of the box.
Stepping up is permitted in all divisions.
Wall Ball
At the start of each rep your hip crease must pass below the top of the thigh and the ball must make contact with the target for the rep to count.
If you drop the ball it must come to a complete stop on the ground before you can begin your next rep.
WOD 2
Sled Sprint
For Time:
Sled Push x 10m
Farmers Walk x 10m
Sled Push x 10m
Farmers Walk x 20m
Sled Push x 10m
Farmers Walk x 30m
Sled Push x 10m
Farmers Walk x 40m
On 3,2,1 GO, the athlete will push the sled 10m. Once the front of the sled has passed the weighted buckets, they will pick up the weighted buckets and carry them back past the starting line. They will then return to the sled and push it another 10m. Once the front of the sled has passed the second set of weighted buckets, they will pick them up and carry them back past the starting line. This pattern continues until the sled has been pushed the final 10m and the athlete returns to the starting line with the last two weighted buckets. Once the buckets and the athlete are across the line time will be called.
Prescribed Weights
Bull Rider 230/270
Steer Wrestler 180/230
Rusty Spur 140/180
Mutton Buster 90/140
Standards
Sled
You must be facing the sled at all times.
The front of the sled must pass the weighted buckets in order to advance to the carry.
Farmers Carry
You may only use your hands to carry the buckets.
You must set the buckets down completely past the line in order to advance.
If you carelessly drop the buckets you must do 10 burpees on the spot, each time you drop them. We understand you will be moving fast, but please respect our equipment and set them down in a controlled manner.
WOD 3
Double Ladder
For Reps and Time
Thruster and L-Sit Ladder
On 3,2,1 GO, the athlete will advance to the first station and have 1 minute to complete 5 thrusters. Once 5 thrusters have been completed and the minute has expired, the athlete will move to station 2 and complete a 5 second L-Sit. Once the athlete has completed the 5 second L-Sit and time has expired, the athlete will move to station 3 and perform 5 thrusters at a higher weight. Once the 5 thrusters have been completed and time has expired, the athlete will move to station 4 and complete a 10 second L-Sit. This pattern will continue until the athlete can not perform 5 thrusters at the prescribed weight or the required L-Sit time, within the minute.
Thruster Weights and L-Sit Times
All Divisions
Thruster
35/50/65/80/95/110/125/140/155/170/185/200
L-Sit in Seconds
5/10/15/20/25/30/35/40/45/50/55/60
Standards
Thruster
You may squat clean the first rep.
Your hip crease must go below the top of the thigh at the bottom of the rep and the bar must end overhead with knees hips and elbows fully extended.
It must be one continuous motion from the bottom to top. Any stop in the middle will result in a no rep.
Once the knees and hips are extended there can be no re-dip.
Jerking the weight is not permitted.
Once the bar has reached the rack position, it may not go any lower until the set is completed.
You may not rest the bar on your back.
You may rest between reps as long as the bar stays in the rack position.
L-Sit
Bull Rider
The heels of the feet must remain off the ground.
The soles of the feet must remain perpendicular to the ground.
Any contact with the ground or the parallette will terminate the set. This includes your thighs and hips.
You have as many attempts within 1 minute to complete the prescribed time, but the prescribed time must be unbroken.
Steer Wrestler/Rusty Spur/Mutton Buster
The soles of the feet must remain parallel to and off of the ground.
Any contact with the ground or the parallette will terminate the set. This includes your thighs and hips.
You have as many attempts within 1 minute to complete the prescribed time, but the prescribed time must be unbroken.
WOD 4
“The Missing Piece”
TBA
****HEATS RELEASED****
The Lone Ranger Heat Times 2014
(EVENT1/EVENT2/EVENT3/EVENT4)
BULL RIDER (PRO) DIVISION
BR01 | Pamela Marschner | CF South Aurora | 11:10a / 9:35a / 1:23p / 2:45p | |||
BR02 | Caroline Chartrand | 719 | 11:10a / 9:40a / 1:23p / 2:45p | |||
BR03 | Dana Leenheer | Pandora’s Box | 11:10a / 9:45a / 1:23p / 2:45p | |||
BR04 | Trina Ruhland | Verve | 11:30a / 9:50a / 1:23p / 2:45p | |||
BR05 | Lindsey Mertens | 719 | 11:30a / 9:35a / 1:23p / 2:45p | |||
BR06 | Jessica Gianardi | CF Caliente | 11:30a / 9:40a / 1:23p / 2:45p | |||
BR07 | Abigail Kassulke | 719 | 11:50a / 9:45a / 1:23p / 2:55p | |||
BR08 | Kristina Bray | Pikes Peak CF | 11:50a / 9:50a / 1:23p / 2:45p | |||
BR09 | Dustin Hein | 719 | 11:10a / 9:55a / 1:31p / 3:05p | |||
BR10 | Andrew McDonald | 719 | 11:10a / 10:00a / 1:31p / 2:55p | |||
BR11 | Matt Rodgers | Pikes Peak CF | 11:10a / 10:15a / 1:31p / 2:55p | |||
BR12 | Shawn Kelly | 719 | 11:10a / 10:10a / 1:31p / 3:05p | |||
BR13 | Daniel Martins | PFCF | 11:30a / 10:25a / 1:31p / 2:55p | |||
BR14 | Matt Johnson | Nocoast CF | 11:30a / 9:55a / 1:31p / 3:05p | |||
BR15 | Daniel Considine | PFCF | 11:30a / 10:15a / 1:31p / 2:55p | |||
BR16 | alex esqueda | CF Rocky | 11:30a / 10:20a / 1:31p / 2:55p | |||
BR17 | Chris Thomas | Pikes Peak CF | 11:50a / 10:05a / 1:31p / 3:05p | |||
BR18 | Collis Spann | PFCF | 11:50a / 10:20a / 1:31p / 3:05p | |||
BR19 | Jonathan Moffitt | Mile High CF | 11:50a / 10:00a / 1:31p / 3:05p | |||
BR20 | Justin Anderson | Pando CF | 11:50a / 10:25a / 1:31p / 2:55p | |||
BR21 | Aleksander Stefanov | Flatirons CF | 11:50a / 10:10a / 1:31p / 3:05p |
STEER WRESTLER (Rx) DIVISION
SW01 | Mandy Fernholz | 719 | 9:30a / 8:05a / 12:45p / 1:45p | |||
SW02 | Karen Mutcher | 719 | 9:30a / 8:00a / 12:45p / 1:55p | |||
SW03 | Christianne Norman | 719 | 9:30a / 8:10a / 12:45p / 2:05p | |||
SW04 | dAWN oLIVER | 719 | 9:30a / 8:15a / 12:45p / 1:55p | |||
SW05 | April Willie | PFCF | 9:50a / 8:05a / 12:45p / 1:45p | |||
SW06 | Angie Jorde | PFCF | 9:50a / 8:00a / 12:45p / 2:05p | |||
SW07 | Vanessa Jansen | CF SoCo | 9:50a / 8:10a / 12:45p / 1:45p | |||
SW08 | Natalie Mitchell | CSCF | 9:50a / 8:15a / 12:45p / 1:55p | |||
SW09 | Marilee Lake | 719 | 10:10a / 8:20a / 12:45p / 2:05p | |||
SW10 | Kristin Sanders | Backcountry CF | 10:10a / 8:25a / 12:45p / 2:05p | |||
SW11 | Staci Meredith | Mile High CF | 10:10a / 9:00a / 12:45p / 1:45p | |||
SW12 | Adrienn Loughmiller | PFCF | 10:10a / 9:05a / 12:45p / 1:55p | |||
SW13 | Stefanie Metcalf | 719 | 10:30a / 9:00a / 12:45p / 2:05p | |||
SW14 | Brittany Williams | Osprey CF | 10:30a / 9:05a / 12:45p / 1:45p | |||
SW15 | Tori Messenich | CF Unbroken | 10:30a / 8:20a / 12:45p / 1:55p | |||
SW16 | Annie Brunner | Alpine CF | 10:30a / 8:25a / 12:45p / 1:55p | |||
SW17 | Megan Markee | CF Unbroken | 10:50a / 9:10a / 12:45p / 1:45p | |||
SW18 | Deanna Minor | PFCF | 10:50a / 9:10a / 12:45p / 2:05p | |||
SW19 | Tiffany Brunton | Driven Strong CF | 10:50a / 9:15a / 12:45p / 1:55p | |||
SW20 | Katie Miller | Park MeadowsCF | 10:50a / 9:20a / 12:45p / 2:05p | |||
SW21 | AshleyAnn Mroczkowski | CF Crazed | 10:50a / 9:15a / 12:45p / 1:45p | |||
SW22 | Hector Tapia | Black Box Fitness | 9:30a / 8:30a / 1:06p / 2:15p | |||
SW23 | Mark Travis | Black Box Fitness | 9:30a / 8:35a / 1:06p / 2:25p | |||
SW24 | JOSUE OLIVER | 719 | 9:30a / 8:45a / 1:06p / 2:35p | |||
SW25 | Sean Heuertz | 719 | 9:50a / 8:30a / 1:06p / 2:25p | |||
SW26 | Brendan Netherton | unaffiliated | 9:50a / 8:35a / 1:06p / 2:15p | |||
SW27 | Remick Loudon | 719 | 9:50a / 8:40a / 1:06p / 2:25p | |||
SW28 | Lance Morgan | 719 | 9:50a / 8:50a / 1:06p / 2:25p | |||
SW29 | Benjamin Locke | Cutthroat CF | 10:10a / 8:40a / 1:06p / 2:35p | |||
SW30 | Joseph Levine | CF Endemic | 10:10a / 8:55a / 1:06p / 2:35p | |||
SW31 | Kelian Cheze | Pikes Peak CF | 10:10a / 9:25a / 1:06p / 2:35p | |||
SW32 | alec hall | CF Unbroken | 10:10a / 9:30a / 1:06p / 2:15p | |||
SW33 | Isaac Tafoya | Easton Training | 10:30a / 8:45a / 1:06p / 2:25p | |||
SW34 | David Snyder | CF Cherry Creek | 10:30a / 8:50a / 1:06p / 2:35p | |||
SW35 | Shean Kirin | Park MeadowsCF | 10:30a / 9:20a / 1:06p / 2:15p | |||
SW36 | Michael Guskey | Crossfit ETD | 10:30a / 9:25a / 1:06p / 2:25p | |||
SW37 | Stephen Jackson | Pikes Peak CF | 10:50a / 8:55a / 1:06p / 2:25p | |||
SW38 | Nathan Morris | CF Unbroken | 10:50a / 9:30a / 1:06p / 2:35p |
Mutten Buster (Novice) Division
MB01 | Crystal McCasland | 719 | 7:50a / 10:30a / 1:44p / 12:55p | |||
MB02 | Autumn Lee | Backcountry CF | 7:50a / 10:35a / 1:44p / 1:05p | |||
MB03 | Chelsea Novotny | CF Unbroken | 7:50a / 10:40a / 1:44p / 12:55p | |||
MB04 | Loren Weiner | CF Cherry Creek | 7:50a / 10:45a / 1:44p / 1:05p | |||
MB05 | Alexis Dabrowski | CSCF | 8:10a / 10:30a / 1:44p / 12:45p | |||
MB06 | Rachel Dalrymple | 719 | 8:10a / 10:35a / 1:44p / 12:45p | |||
MB07 | Samie Wingfield | 719 | 8:10a / 10:40a / 1:44p / 12:55p | |||
MB08 | Cortney Grant | Backcountry CF | 8:10a / 10:45a / 1:44p / 12:55p | |||
MB09 | Jamie Cohen | PFCF | 8:30a / 10:50a / 1:44p / 12:45p | |||
MB10 | Brittany Strachan | Ruya CF | 8:30a / 10:55a / 1:44p / 1:05p | |||
MB11 | Lauren Johnson | CF Cherry Creek | 8:30a / 11:00a / 1:44p / 12:55p | |||
MB12 | Allison LaVoie | Osprey CF | 8:30a / 11:00a / 1:44p / 12:45p | |||
MB13 | Hannah Markow | Pando CF | 8:30a / 11:05a / 1:44p / 1:05p | |||
MB14 | Stacy Read | Pando CF | 8:30a / 11:10a / 1:44p / 12:55p | |||
MB15 | Theresa Callaghan | Ruya CF | 8:30a / 11:05a / 1:44p / 12:55p | |||
MB16 | Amy Foreman | Backcountry CF | 8:30a / 11:10a / 1:44p / 1:05p | |||
MB17 | Leslie Gentile | CF Cherry Creek | 8:50a / 11:15a / 1:44p / 12:45p | |||
MB18 | Jacquelyn Jones | PFCF | 8:50a / 10:55a / 1:44p / 12:45p | |||
MB19 | Autumn Lowry | CF Crazed | 8:50a / 10:50a / 1:44p / 12:45p | |||
MB20 | Douglas Wolfe | PFCF | 7:50a / 11:30a / 2:03p / 1:15p | |||
MB21 | Jason Martin | Backcountry CF | 7:50a / 11:35a / 2:03p / 1:15p | |||
MB22 | Corey Williams | 24Hr Broadmoor | 7:50a / 11:40a / 2:03p / 1:25p | |||
MB23 | Matthew Rispoli | Ruya CF | 7:50a / 11:45a / 2:03p / 1:15p | |||
MB24 | Chuan Khor | Flatirons CF | 8:10a / 11:30a / 2:03p / 1:15p | |||
MB25 | Shawn Keehn | PFCF | 8:10a / 11:35a / 2:03p / 1:15p | |||
MB26 | Alex Romero | FFS | 8:10a / 11:45a / 2:03p / 1:25p | |||
MB27 | michael bartczak | CF Omnia | 8:10a / 11:40a / 2:03p / 1:15p | |||
MB28 | Justin Recla | CF South Aurora | 8:50a / 11:50a / 2:03p / 1:15p |
RUSTY SPURS (MASTERS) DIVISION
RS01 | Teresa Gessner | CF Unbroken | 9:10a / 11:20a / 2:12p / 1:25p | |||
RS02 | Sherry Fushimi | CF Unbroken | 9:10a / 11:25a / 2:12p / 1:25p | |||
RS03 | Susan hirst | CSCF | 9:10a / 11:20a / 2:12p / 1:25p | |||
RS04 | julie mitchell | Flatirons CF | 9:10a / 11:25a / 2:12p / 1:25p | |||
RS05 | Theo Dehoyos | Unaffiliated | 8:50a / 11:15a / 2:16p / 1:35p | |||
RS06 | Rob Hellem | Unaffiliated | 8:50a / 11:55a / 2:16p / 2:15p*** | |||
RS07 | Eric Brashears | PFCF | 8:50a / 12:00p / 2:16p / 1:35p | |||
RS08 | James Royce | BackCountry CF | 8:50a / 12:05p / 2:16p / 1:35p | |||
RS09 | Chris Hoey | PFCF | 9:10a / 11:50a / 2:16p / 1:35p | |||
RS10 | Doug Wolanske | CF Unbroken | 9:30a / 10;05a / 2:16p / 1:35p | |||
RS11 | Kevin Williams | FRCF | 9:10a / 11:55a / 2:16p / 1:35p | |||
RS12 | Rob Small | Park MeadowsCF | 9:10a / 12:00p / 2:16p / 2:15p*** | |||
RS13 | Jason Harper | CF Crazed | 9:10a / 12:05p / 2:16p / 1:35p |
*** We are aware these heats times overlap…you will understand once we released WODs
SCHEDULE OF EVENTS
7:00A – 7:30A REGISTRATION (EARLY CHECK-IN ON FRIDAY FROM 3PM-7PM)
7:30A – 7:35A NATIONAL ANTHEM
7:35A – 7:50A ATHLETE BRIEF
7:50A – 12:10P EVENT 1
8:00A – 12:10P EVENT 2
12:10A – 12:30P BREAK
12:30P – 12:45P ATHLETE BRIEF
12:45P – 3:03P EVENT 3
12:45P – 3:15P EVENT 4
3:15P – 4:35P FINAL
4:35P – 5:00P AWARDS
***PARKING MAP***PLEASE BE RESPECTFUL OF OUR NEIGHBORS!!!
Schedule of Release Dates
June 23rd – Registration Closes at 5pm
June 24th – General Info Released (Parking, Tent City, Etc.)
June 25th – Heat Times Released at 5pm
June 26th – WODs Released at 5pm
MOVEMENTS/WEIGHTS LIST
Exercise | Mutton Buster(Level-1) | Steer Wrestler(Level-2) | Bull Rider(Level-3) | Rusty Spurs(Masters) |
Deadlift | 185/125 | 225/155 | 315/205 | 205/145 |
Back Squat | 165/105 | 185/125 | 225/155 | 175/115 |
Front Squat | 135/85 | 165/105 | 205/125 | 155/95 |
Power Clean | 135/85 | 165/105 | 205/125 | 155/95 |
Squat Clean | 135/85 | 165/105 | 205/125 | 155/95 |
Jerk | 95/65 | 135/95 | 205/125 | 115/75 |
Overhead Squat | 95/65 | 115/75 | 165/105 | 105/65 |
Power Snatch | 95/65 | 115/75 | 165/105 | 105/65 |
Squat Snatch | 95/65 | 115/75 | 165/105 | 105/65 |
Thruster | 95/65 | 115/75 | 165/105 | 105/65 |
SDHP | 95/65 | 115/75 | 135/95 | 95/65 |
Ball Slam | 30/20 | 40/30 | 50/40 | 30/20 |
KB Snatch | 44/26 | 53/35 | 70/44 | 44/26 |
KB Swing | 44/26 | 53/35 | 70/44 | 53/35 |
Pullups | Chin Over | Chin Over | C2B | Chin Over |
Jumps | Yes | Yes | Yes | Yes |
Wall Ball | 16/12 | 20/14 | 30/16 | 20/12 |
Burpees | Yes | Yes | Yes | Yes |
Toes to Bar | No | Yes | Yes | No |
Pushups | Yes | Yes | Yes | Yes |
Lunges | Yes | Yes | Yes | Yes |
Dips | No | Yes | Yes | No |
Odd Objects | Yes | Yes | Yes | Yes |
Double Under | No | Yes | Yes | No |
Rowing | Yes | Yes | Yes | Yes |
Running | Yes | Yes | Yes | Yes |
Tires | Yes | Yes | Yes | Yes |
Muscle Ups | No | No | Yes | No |
HSPU | No | No | Yes | No |
Determining exactly where to draw a line between novice (Mutton Buster), Rx (Steer Wrestler) and Pro (Bull Rider) is a tricky task at best, but we have come up with a line nonetheless. Remember, these are not absolutes, just guidelines. If you match up with a majority of any of these choose that category.
This competition is designed for athletes who are new to competitions as well as those who are tenured pros. The goal is to promote a friendly, yet competitive environment for those who wish to challenge themselves. Expect weights and movements that are challenging in all divisions.
LEVEL 1 – MUTTON BUSTER
This division is reserved for those who have just recently started doing CrossFit and want to get into a competition but don’t feel comfortable jumping into an Rx only comp. When registering for this competition please understand this division will be the only division with additional scaling.
- Less than 6 months experience
- Less than 5 unassisted pull ups
- Deadlift is less than 2x bodyweight
- Mile run is over 9 minutes
- Only does single unders
- Uses scaled weights for most workouts
- 3 out of 6 MUST apply to enter this division
LEVEL 2 – STEER WRESTLER
This is our Rx division and is for most of you who have been doing CrossFit for a little while. We want for the people who register for this division to be able to do most of their daily WODs as Rx.
- Over 6 months experience
- More than 5 unassisted pull ups
- Deadlift is more than 2x bodyweight
- Mile run is under 9 minutes
- Can do double unders
- Uses RX weights for most workouts
LEVEL 3 – BULL RIDER
This division is reserved for the firebreathers. Enter this division if you have mastered most CrossFit movements and continue to work on being more efficient. Expect Regional and Games style skills and weights. We will only open up 20 spots for this division.
- 3:00 min Fran
- 500/300+ lb deadlift
- 3:00 min Grace
- 275/185 C+J
- 20+ rounds of Cindy
- 7 min 2k row
MASTERS – RUSTY SPURS
This division is reserved for the real deal heros. Enter this division if you are over 40 and want to set the standard for all these yearlings to strive for. Whether you are a tenured pro or just trying to stay young we will make sure you have a blast!