WOD
3 rounds, one minute intervals of:
Sit-ups
Thrusters 45#
Knees to elbows
Power clean 75#
Post total reps to comments
Sit-ups
Thrusters 45#
Knees to elbows
Power clean 75#
Post total reps to comments
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43 posts from August 2008
August 31, 2008
August 30, 2008
Hopper Workout
Come in for tomorrrow's free hopper workout at 10:30
August 29, 2008
WOD
3 rounds for time of:
50 air squats
7 muscle-ups
10 hang power cleans 135#
Post time to comments
Great Job with yesterdays WOD. We use that one as a benchmark when you start at Flatirons CrossFit. Congratulations to Caroline who knocked almost 2 minutes off her time from a month ago. Everybody made significant improvements in their times and those who had not done tis Wod before set the bar pretty high.
50 air squats
7 muscle-ups
10 hang power cleans 135#
Post time to comments
Great Job with yesterdays WOD. We use that one as a benchmark when you start at Flatirons CrossFit. Congratulations to Caroline who knocked almost 2 minutes off her time from a month ago. Everybody made significant improvements in their times and those who had not done tis Wod before set the bar pretty high.
August 28, 2008
WOD
21-15-9 reps for time of:
Burpees
Kettlebell swings 16/24kg
Boxjumps
Post time to comments
Barbell Madness
+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++
This is really progressive. I think I saw that Alabama was the most unhealthy state in the country.
Article: Too heavy, It will cost you in Alabama
Burpees
Kettlebell swings 16/24kg
Boxjumps
Post time to comments
Barbell Madness
+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++
This is really progressive. I think I saw that Alabama was the most unhealthy state in the country.
Article: Too heavy, It will cost you in Alabama
August 27, 2008
WOD
For time:
21 OHS 95#
21 Deadlift 185#
Row 500 meters
15 OHS 95#
15 deadlift 185#
Row 500
9 OHS 95#
9 deadlift 185#
Row 500
Post time to comments
Article: Exercise and limited TV time may keep kids trim
NEW YORK (Reuters Health) - Children who regularly exercise and limit their time in front of the TV and computer are much less likely to be overweight than their peers, a new study suggests.
Just in case your kids have been telling you otherwise or you live in a cave, here is proof. Another study that eventually concludes the obvious, yet the obesity rate in children is continuing to climb. We don't let our kids play in traffic because it has been found to produce a high instance of head trauma. Yet parents have no problem letting their kids sit on the couch for hours on end eating crappy food and exposing them to a life time of hazards such as heart disease, diabetes, high blood pressure and a host of other health related issues just as deadly as a speeding bus only slower.
21 OHS 95#
21 Deadlift 185#
Row 500 meters
15 OHS 95#
15 deadlift 185#
Row 500
9 OHS 95#
9 deadlift 185#
Row 500
Post time to comments
Article: Exercise and limited TV time may keep kids trim
NEW YORK (Reuters Health) - Children who regularly exercise and limit their time in front of the TV and computer are much less likely to be overweight than their peers, a new study suggests.
Just in case your kids have been telling you otherwise or you live in a cave, here is proof. Another study that eventually concludes the obvious, yet the obesity rate in children is continuing to climb. We don't let our kids play in traffic because it has been found to produce a high instance of head trauma. Yet parents have no problem letting their kids sit on the couch for hours on end eating crappy food and exposing them to a life time of hazards such as heart disease, diabetes, high blood pressure and a host of other health related issues just as deadly as a speeding bus only slower.
"Helen"
3 rounds for time of:
Run 400 meters
21 KB swings
12 pull-ups
Post time to comments
Just in case you were getting bored of doing getups with a kettlebell
Run 400 meters
21 KB swings
12 pull-ups
Post time to comments
Just in case you were getting bored of doing getups with a kettlebell
August 25, 2008
WOD
Complete as many rounds in 20 minutes of:
20 Kb swings 24/16 kg
5 sandbag clean and jerk 75#/50#
Post rounds to comments
Training Oustide the Box
Congratulations to Margaret for finishing her 100 Day Burpee Challenge. Here she is on top of Longs Peak getting in some Burpees.
20 Kb swings 24/16 kg
5 sandbag clean and jerk 75#/50#
Post rounds to comments
Training Oustide the Box
Congratulations to Margaret for finishing her 100 Day Burpee Challenge. Here she is on top of Longs Peak getting in some Burpees.
August 24, 2008
Rest day
Great job to everyone who climbed Longs Peak. It was a 17 mile round trip climb with 5000 feet in elevation. I want to thank everyone for going and a special thanks to the guys who helped carry Borris up and down the mountain so we could do the WOD at 14,258 ft. We got a lot of strange looks and our pictures taken when we pulled Borris out of his pack and started swinging him around. The Lightening that showed up when we were just coming down from the "keyhole" was an added bonus. Take the day off and recover you earned it.
Rest day
Great job to everyone who climbed Longs Peak. It was a 17 mile round trip climb with 5000 verticle
Rest day
Great job to everyone who climbed Longs Peak. It was a 17 mile round trip climb with 5000 verticle
CrossFit Power Output
CrossFit Power Output
Body Fat and Perf Log
Testimonials
Thank you for allowing me to train with you this summer. Being a football player at a Division 1 level I obviously want the best workout available to increase my performance. I have been doing conventional weightlifting for since I can remember and recently have not felt like it was increasing my performance as it should. Coming to Crossfit has been amazing. The high intensity workouts have made me more mentally tough, physically stronger, and able to endure more. Thank you for bringing me in, I believe in Crossfit all the way.
Waylon Lolotai
Defensive end
University of Hawaii
My daughter and I started Crossfit 1 month ago, I already feel an increased sense of strength. I've always been physically active, growing up as a competitive gymnast and lately an avid runner. Tim's ability to push me through the mental and physical boundaries of each and every Crossfit class is incredible. I have also been participating in the Kettlebell program and Tim has made it constantly challenging, exhausting and exhilarating all at the same time. I love the fact that he is always on the lookout for proper form and is quick to correct you if need be. He continues to push us to work hard, use good form, and never forgetting to tell us that we are doing a good job. Thanks for the motivation, support and the extremely challenging workouts.
rosanne - Louisville, CO USA
Crossfit Journal
CrossFit Journal
