For time:
1-2-3-4-5-6-7-8-9-10 reps of
Clean and jerk 155/100
do
5 pull-ups
10 push ups
15 air squats
between each set.
We will be having a rowing clinic on Saturday April 24th with Denise Zenier. Denise has been a competitive rower for 12 years and is currently the the assistant woman's rowing coach for CU. We are limiting this clinic to nine athletes so if you are interested sign up on the board. The cost for the 1-1/2 clinic is $20.
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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
WOD: Rx@36:40
Posted by: Thomas Kelley | March 26, 2010 at 11:44 PM
Just back from Virginia today. Great trip home, went to the local box. Alex and I beat up everyone else there! Figuratively of course.... Nice guys, but they got nothing on the Flatirons Beast Crew!
But did this one today to make up for a week away, with Walter for his birthday.
And Coach, if you read this, you'll be happy to hear I scaled to 135# on my own, used the hook grip for the cleans, and even kipped/butterflied the pullups! Still sucked something fierce!
Be back next week, see you then, and train hard for the affiliate Quals!
25:20
Posted by: Walden | March 30, 2010 at 03:41 AM