Keith's Birthday WOD

Weightlifting then:
Row 500 meters for time

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Keith going over the fence on the obstacle course


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Don't forget to sign-up on the board for the Mt Sanitas Challenge on Saturday June 20th. This ride, run, and WOD will be a grueling physical challenge, as it will test you in all three metabolic pathways. Oh, and it will be fun to!

WOD

Today kicks off strength week. We are looking to fill up the board with our 1RM numbers for the major lifts we use in this program. Make sure when you come in to start warming up what ever lift you are going to do for that class. Get your lifting done so there is time to get in the WOD. We are going to finish the week by doing the CrossFit Total on Saturday so save your max deadlift, press, and back squat until Saturday.

Complete as many pull-ups as possible in 5:00

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WOD

Snatch
1-1-1-1-1



Thanks to Ron Gosage and the Boulder SWAT team for letting us play on there obstacle course. Ron gave everyone who finished in 3:00 or under a badge and a gun. Okay maybe not. The training the SWAT officers go through is very demanding and the obstacle course really gave us an appreciation of what that training is for. Thanks guys!

Times:
Pat 2:21
Steve 2:22
Jeremy 2:28
Chris 2:30
Eric 2:30
Jeff 2:32
JD 2:33
Chase 2:37
Rob 2:42
Tim 2:46
Mike 2:48
Ron 2:50
Peter 2:56
Jim K 2:59
Fraser 3:00
Keith 3:02
James 3:03
Melissa 3:26
Lucinda 3:33
Heather 3:45
Tiffany 3:52
Greg 3:55
Jim M 4:07



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Congratulations to Jim McMannus in winning the Nutrition challenge. Jim did a great job sticking to to the challenge and eating quality food to finish well above the average.

Boulder SWAT Obstacle Course

We are going to run Boulder SWAT's obstacle course today. All Boulder SWAT officers must complete the course in 3:00 so we are going to consider that passing. This should be an interesting test to see how CrossFit applies to a real life scenario.

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We are going to be doing a lot of weightlifting the nex week so we can start finding our 1RM for the major lifts we do. We got started last night and everyone did a great job.
Nils pull 240# on the deadlift his very first time lifting heavy
Julie shoulder pressed 95#
Lars pulled 315# on the deadlift to find his first 1RM
Jen increased her deadlift to 225#
Keith Snatched 185# to get started.
Steve shoulder pressed 200#
And then Jeff showed up and:
Pressed 235#
Back squatted 455#
Cleaned 300#
Jerked 275#



Nice work Jeff

"Heavy Grace"

Squat clean and jerk
30 reps for time 155#

Regan gets the muscle-up.


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If you are running the obstacle course on Saturday be there at 9am. To get there take the diagonal north to 63rd St. Go north on 63rd and look for my truck on the left. Make sure you wear pants and gloves.

"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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The air is thinner on top of the box.

Nils is trying out CrossFit. Yesterday was his third workout. He comes in and with a smile and leaves wih a smile. He may not know it yet but he is hooked.

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If you are running the obstacle course on Saturday make sure to wear pants and gloves. Be there at 9:00am sharp.(see yesterdays post for directions).

The Nutrition Challenge ends today. If you have been following the Paleo Diet strictly and are planning on celebrating the end of the challenge by indulging in a few of the "Forbidden foods" be careful, because your body make hate you for it. Send me an email if you would like to continue and start to learn how to properly portion your meals.

WOD

AMRAP in 20:00
5 pull-up
10 burpees
15 box jumps

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On Saturday the Boulder SWAT team is letting us play on their obstacle course. We will be getting started at 9:00am. To get there take the diagonal north to 63rd and go north on 63rd. Look for the gate on the left by the canal and turn in down the dirt road. There is no Saturday morning classes at the gym.

WOD

3 rounds for time of:
10 sandbag cleans
15 renegade rows
20 snatch 75#

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Don't Forget we will be running the Boulder SWAT obstacle course at 9:00am on Satuday.
Sign-up on the board if you want to get in on the fun.

The Nutrition Challenge ends on Thursdsy. If you are interested in continuing and learning about how to measure your food let me know before Thursday.

WOD

3 rounds for time of:
50 air squats
12 pull-ups
15 double kb swings 24/16kg

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How to perform the snatch

This is the start of the first pull. The bar is pulled slowly off the ground using the legs. The bar and chest rise at the same time.

This is the top of the 1st pull or the beginning of the second pull. Momentum on the bar is increasing as the legs continue to drive up.

At the top of the second pull the hips are violently driven upward into the bar in an explosive movent that opens the hips creating maximum momentum on the bar

This is the thrid pull. The bar is not being pulled up, rather the athlete is aggressively pulling himself under the bar. This must be done immediately after finishing the second pull and with a lot of speed.

You continue to pull under the bar sending your hips back until the bar is locked out overhead. From here simply stand up and finish the lift.