"Ouch"

3 rounds for time of:
2 muscle ups
10 KB snatch 5 left 5 right 24/40kg
10 push-ups
2 muscle ups
5 push jerk 83/135#
10 boxjumps 24"
5 push jerk 83/135#

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Sid gets a muscle up.

Nice job learning the muscle up Sid



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For many people the definition of fitness or being fit is appearance "Appearance is the side-effect of performance. Appearance can't change unless performance does". What does rolling around on a rubber ball or laying on the floor breathing funny have to do with performance? Can you really train the body to move better by sitting on a machine and moving weights with a system of pulleys and cables? I've got an open mind do you?

WOD

21-18-15-12-9-6-3 reps for time of
Alternating SDHP and push press 75#

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We did some Olympic lifts in yesterday's workouts. Everyone did a great job using their hips to creat extention on the barbell and get underneath it. We even had some new PR's with the clean.


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The rarely seen 11,000 ft. bicycle press


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What are we to do?

I am really amazed at how we as a culture can watch people die from health related issues, mostly from neglect and yet still do nothing to change our lifestyle. The human body was not designed to sit on the couch and act as a receptacle for every piece of crap we can think to pollute it with.

WOD

5 rounds for time of:
15 hang power snatch 75#
20 kettlebell swings 24/16 kg

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Just a reminder:
August 1st we are going to start the 100 Day Pull-up Challenge.
We will have t-shirts for everyone who completes the challenge.

August 23rd we are going to climb Longs Peak. Send me and email if you are going to go on the climb

September 6th. Tactical strength Challenge at Frontrange CrossFit

These are going to be fun events and I hope everyone will take part

WOD

3 rounds for time of:
20 KB swings 24/16kg
40 push press 33/45#
60 air squats

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Interesting lecture by Brian Mckenzie from CrossFit Newport Beach on Pose running

WOD

Clean
3-3-3-3-3-3-3

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We had a big group for Saturday's free workout. Saturday's free workout is going to be a hopper workout where we will draw pingpong balls with movements on them and put together a workout. it should be a lot of fun and creat some interesting workouts.

"Jeremy"

21-15-9 reps for time of:
Overhead squat 95#
Burpees

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Wow, what a crazy week. We had so many new people come through the gym I hope I can remember everyone. Remember we will be having a free class every Saturday at 10:30.

Tire Flips

50 tire flips for time (prepare to get dirty)

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Those damn sandbags again

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Toughest competitor alive obstacle course

I was at the Colorado Police and Fire Games today in Parker. This is a photo of part of the obstacle course they had to run for time. After watching the athletes compete is was really clear who was a CrossFit athlete and who was not. It was just another example of how Crossfit prepares you for any challenge.

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Another metrosexual skincare tip: Cornhuskers Lotion. You can get it a King Soopers. It is suppose to soften and strengthen the skin

RWWOD
Bottom to bottom air squats
8 tabata intervals (20/10) of air squats
Rest in the squat position

WOD

AMRAP in 20 minutes of
7 sandbag clean and jerk
21 deadlifts 135#

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We have been training pretty hard with kettlebells lately and everyone has had some callouses tear. I can't stress enough how important hand care is when training with kettlebells. Sometimes it seems as if the bell creates callouses and tears them in the same workout. The best product on the market for taming those callouses is the Ped Egg. You can get them at walgreens. Use it to file down your callouses and then apply Bag Balm (not before you train). I can't believe I am giving out skin care advice but everyone has a little metrosexual in them.
For another solution check out this article I found on Diablo CrossFit's website.

WOD

2-15-9 reps for time of:
Barbell burpee clean 75#
Double Kettlebell swings 24 kg
Boxjumps 20"

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RWWOD
As many rounds as possible in 15 minutes: (got this from Diablo CrossFit)

5 one legged squats (aka pistols) right leg
5 one legged squats (aka pistols) left leg
5 handstand push ups
Use a counter top or something if you need support withthe pistols and a wall for the HSPU

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"Never let your fears hold you back from pursuing your hopes."
JFK

WOD

5 rounds for time of:
21 SDHP
30 push-ups
Run 800 meters

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Great job with the workouts. You guys keep getting tougher and tougher. I think I found just the thing to slow you guys down. Come check it out at the gym today.

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The Longs Peak climb is rapidly approaching. Please send me an email if you are planning on going on the climb. I need a headcount for info and logistics.