WOD
For time:
21 HSPU
21 SDHP 95/63#
50 Double unders
15 HSPU
15 SDHP
50 Double unders
9 HSPU
9 SDHP
Post to comments
21 HSPU
21 SDHP 95/63#
50 Double unders
15 HSPU
15 SDHP
50 Double unders
9 HSPU
9 SDHP
Post to comments
« February 2009 | Main | April 2009 »
35 posts from March 2009
March 31, 2009
March 30, 2009
"Angie"
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
Post to comments
Donkey calf raises
Notice Keith's weight lifting attire (cut-off jean shorts and jacket, and bitchin' head band). Brian wasn't dressed properly for this kind of training so he just added resistance for the donkey calf raises.
100 pull-ups
100 push-ups
100 sit-ups
100 squats
Post to comments
Donkey calf raises
Notice Keith's weight lifting attire (cut-off jean shorts and jacket, and bitchin' head band). Brian wasn't dressed properly for this kind of training so he just added resistance for the donkey calf raises.
March 29, 2009
WOD
Clean
3-3-3-3-3
Post loads to comments.
Yesterday we had Nicole Gibson in for a running clinic. Nicole did a great job teaching 14 of us to rethink and relearn how to run. Thank you Nicole
Running is no different then any functional movements the human body performs. Watch a 5 year old run or a three year old pick something up off the floor. They perform these movements perfectly. Somewhere in our lives we stop moving this way. Probably because of things like chairs, shoes and laziness. Most of us in our adult lives have to almost relearn these movements. While running is something we do naturally to be efficient and injury free we must learn technique. It is estimated that 83% of all runners are injured every year from running. Yet they continue to run and rely on the $7.00 an hour shoe salesman to treat their injury with expensive running shoes which ultimately compound their injury. If you were weightlifting and getting injured two scenarios would present themselves:
1. Quit weightlifting
2. re-evaluate and learn proper technique.
Running is no different. If you are running injury free, then keep doing what you are doing because most likely you have good run technique. If you are injured then quit running or learn how to do it properly. Bio mechanics and physics cannot be argued, they tend to exist as absolutes.
3-3-3-3-3
Post loads to comments.
Yesterday we had Nicole Gibson in for a running clinic. Nicole did a great job teaching 14 of us to rethink and relearn how to run. Thank you Nicole
Running is no different then any functional movements the human body performs. Watch a 5 year old run or a three year old pick something up off the floor. They perform these movements perfectly. Somewhere in our lives we stop moving this way. Probably because of things like chairs, shoes and laziness. Most of us in our adult lives have to almost relearn these movements. While running is something we do naturally to be efficient and injury free we must learn technique. It is estimated that 83% of all runners are injured every year from running. Yet they continue to run and rely on the $7.00 an hour shoe salesman to treat their injury with expensive running shoes which ultimately compound their injury. If you were weightlifting and getting injured two scenarios would present themselves:
1. Quit weightlifting
2. re-evaluate and learn proper technique.
Running is no different. If you are running injury free, then keep doing what you are doing because most likely you have good run technique. If you are injured then quit running or learn how to do it properly. Bio mechanics and physics cannot be argued, they tend to exist as absolutes.
March 28, 2009
WOD
Run 5k
No Classes today.
Everyone doing the running clinic please be at FCF around 9:15 ready to go by 9:30.
Jen joins the 200+ club. Nice work Jen
++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++
Check out this video of some our guys on the SWAT team doing some explosive breach drills.
No Classes today.
Everyone doing the running clinic please be at FCF around 9:15 ready to go by 9:30.
Jen joins the 200+ club. Nice work Jen
++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++
Check out this video of some our guys on the SWAT team doing some explosive breach drills.
March 27, 2009
WOD
WE ARE TRAINING TODAY. NORMAL CLASS SCHEDULE
3 rounds for time of:
15 ring dips
20 kettlebell swings
25 wallball shots
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Keith doing "The Bear"
Keith finished his 5 round with "The Bear" at 145#. The first two rounds of "The Bear" start out not too bad. Round 3 gets difficult and by round 4 you are really trying to figure out how you are going to work up the courage to do round 5. After 2 cycles of round 5 you start seeing gremlins running around the gym. Then it is everything you can to to finish the round and not drop the barbell on one of the gremlins.
++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++
More brilliant fitness advice: How to build lean muscle mass
3 rounds for time of:
15 ring dips
20 kettlebell swings
25 wallball shots
Post to comments
Keith doing "The Bear"
Keith finished his 5 round with "The Bear" at 145#. The first two rounds of "The Bear" start out not too bad. Round 3 gets difficult and by round 4 you are really trying to figure out how you are going to work up the courage to do round 5. After 2 cycles of round 5 you start seeing gremlins running around the gym. Then it is everything you can to to finish the round and not drop the barbell on one of the gremlins.
++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++
More brilliant fitness advice: How to build lean muscle mass
March 26, 2009
"The Bear"
7 sets of:
Power clean
Front squat
Push press
Back squat
Push press
5 rounds adding weight. Rest between rounds as needed
Post loads to comments
Mary learns the push jerk.
The push jerk is the fastest, most efficient way to move big loads overhead. It is a very technical movement and done at high speed is very physically demanding. Great job everyone with yesterdays workout.
+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++
We are hosting the TSC on April 4th. If anyone is interested in helping out at the event please let me know.
Power clean
Front squat
Push press
Back squat
Push press
5 rounds adding weight. Rest between rounds as needed
Post loads to comments
Mary learns the push jerk.
The push jerk is the fastest, most efficient way to move big loads overhead. It is a very technical movement and done at high speed is very physically demanding. Great job everyone with yesterdays workout.
+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++
We are hosting the TSC on April 4th. If anyone is interested in helping out at the event please let me know.
March 25, 2009
WOD
For Time:
Row 500 then
5 rounds of:
Push jerk 7 reps 135/90#
12 pull-ups
Post to comments
Tactical Strength Challenge
Sorry about the typo MBS.
The TSC is coming up fast and Flatirons CrossFit is coming up on April 4th. We are hosting this one. Everyone is encouraged to participate, this is a really fun event and there will be athletes from all over the Denver area here. We could also use a few volunteers to help make things run smooth. Let me know if you can help and if you would like to compete, make sure you get signed-up this week.
Row 500 then
5 rounds of:
Push jerk 7 reps 135/90#
12 pull-ups
Post to comments
Tactical Strength Challenge
Sorry about the typo MBS.
The TSC is coming up fast and Flatirons CrossFit is coming up on April 4th. We are hosting this one. Everyone is encouraged to participate, this is a really fun event and there will be athletes from all over the Denver area here. We could also use a few volunteers to help make things run smooth. Let me know if you can help and if you would like to compete, make sure you get signed-up this week.
March 24, 2009
WOD
For time:
100 double unders
10 kettlebell snatch each arm
75 double unders
15 kettlebell snatch each arm
50 double unders
20 kettlebell snatch each arm
25 double unders
25 kettlebell snatches each arm
Athlete Profile:
James Drebenstedt
Age: 43
Height 5'11"
Weight 185#
Lives in: Longmont
CrossFitting since: June 2008
Deadlift: 365#
Back squat 275#
Clean: 195#
James is competing in the IBJJF Pan American Jiu-jitsu tournament this weekend in Los Angeles California. This is an international tournament and draws the best competitors in the world. James has been training hard both on the mat and in the gym. Good luck James and remember no one that you will face has trained as hard as you and suffered as much to be in shape for this tournament.
100 double unders
10 kettlebell snatch each arm
75 double unders
15 kettlebell snatch each arm
50 double unders
20 kettlebell snatch each arm
25 double unders
25 kettlebell snatches each arm
Athlete Profile:
James Drebenstedt
Age: 43
Height 5'11"
Weight 185#
Lives in: Longmont
CrossFitting since: June 2008
Deadlift: 365#
Back squat 275#
Clean: 195#
James is competing in the IBJJF Pan American Jiu-jitsu tournament this weekend in Los Angeles California. This is an international tournament and draws the best competitors in the world. James has been training hard both on the mat and in the gym. Good luck James and remember no one that you will face has trained as hard as you and suffered as much to be in shape for this tournament.
March 23, 2009
"Great Balls of Fire"
Tabata intervals of:
Ball Slams
Wallalls
Post to comments
Several of us went down to Front Range CrossFit for another Regional Games practice workout. Everyone did a great job and it was a lot of fun. Rosanne had a first place finish the first workout in February and she finished third this time. She is a top contender in the Rocky Mountain Region to qualify for the world games in Aromas California July 10-12.
Ball Slams
Wallalls
Post to comments
Several of us went down to Front Range CrossFit for another Regional Games practice workout. Everyone did a great job and it was a lot of fun. Rosanne had a first place finish the first workout in February and she finished third this time. She is a top contender in the Rocky Mountain Region to qualify for the world games in Aromas California July 10-12.
March 22, 2009
WOD
Deadlift
5-5-5-5-5
Post loads tocomments
Just a reminder the registration for the Tactical strength challenge ends on the 30th. If you are planning on attending make sure to get registered this week. The TSC is a really fun event and is open to competitors of all abilities. Sign-up and take part in this international event.
5-5-5-5-5
Post loads tocomments
Just a reminder the registration for the Tactical strength challenge ends on the 30th. If you are planning on attending make sure to get registered this week. The TSC is a really fun event and is open to competitors of all abilities. Sign-up and take part in this international event.
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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
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