Weekend

 To get you psyched for a lifting meet!

Join us at 9 am Saturday for a classic CrossFit workout of the day.

February 4th is the Denver Indoor Rowing Championships.  Andrew, Nick, Jessica W., and Margaret will row the 1,000 meter relay for us in an attempt to win an erg, but you can join me in contesting a 500 and or 2,000 meter row.
(Note, some of these races are on FRIDAY, Feb 3rd: 30 min, 1 hour, ½ marathon, and full marathon VP)

February 11th try an unsanctioned powerlifting meet at Defy! in Broomfield.  This will be an excellent opportunity to try powerlifting alongside other CrossFitters.

Get lucky Valentines Day weekend!

Here is a virtual competition for Valentines Day weekend, a couples WOD, which you can complete anytime from Friday to Tuesday. 

That Saturday there is also a friendly barbell lifting meet at Defy! CrossFit in Broomfield.  There is a special discount for TwinFreaks members!  All ages, genders, weight classes, and experience welcome.  Come and get your feet wet.  James and I (VP) probably will both be going to coach and volunteer.  You, too, may volunteer!

Coach Saber and his record-breaking 13-year-old lifter Abbey of Defy! got on TV recently.



Booty Camp starts next Tuesday!  Sign up now - we need six people signed up for class to start.  If this goes well I'll consider starting a class in the evening.

The new On-Ramp also will start at the beginning of February.

Darla works the muscle-up progression

 Aaron has a nice L-sit

LIFT
Push Press
3-3-3-5-5-5
WOD
3 Rounds for Time
5 squats 205 pounds
25 supine ring rows

Fun Videos!

 Our team at the Mile High Sprints

 Watch the technique on the rowers.

WOD
8x250 meter row
Rest thoroughly in between.

We will work on rowing skills.

Keep working on your skills - the CrossFit Open is coming up! We encourage everyone to sign up. Last year the fee was minimal and allowed you to register with CrossFit Headquarters online and rank yourself with people all over the world. We will be doing the competition WODs in the gym as a free bonus class. Community members and garage gym-ers can come for a drop-in fee and get your score validated.


Stuff CrossFitters Say!  Title is not work and family safe, but the video is.


Seen Planet Fatness's ad making fun of bodybuilders?  Here are some responses.

Come to our planet!

Another spoof.

Top ten reasons NOT to do CrossFit.  From Defy CrossFit in Broomfield, just as applicable to TwinFreaks.  My favorite: "They don't praise you when you look like a monkey having a seizure. You need someplace where your self-esteem can be put ahead of any objective standards."

Defy is having a friendly powerlifting meet at their CrossFit gym on February 11th.  No singlets required, thank goodness, just pure heavy lifting.  I hope all of you can go - you will be surrounded by CrossFitters encouraging you to do your best whatever that is.  (OK, really, a typical powerlifting meet is actually full of friendly and encouraging powerlifters, but yes, they are huge and yes, they will be stuffed into a singlet and maybe even a bench shirt or something.)  This event is only $35!

Check out the Mobility WOD from Kelly Starett - looks like it will be coming to an end soon.  Confused?  Start at the beginning with episode #1, he builds on these basics all throughout the year. 

WOD
Fran

We will also do some skill work with the rowers and hit some good shoulder and hip mobility work.

Nice plank for your push-up.  We also have an obstacle course as part of your WOD!

LIFT
Hang Snatch 
3-3-3-1-1-1

WOD
something short and sweet


Coming Soon: Primal Transformation Seminar! 

Date: Monday, Feb. 13
Location: Boulder Inn, 770 28th Street, Boulder, CO 80303 | 303-449-3800

This is a fast-paced seminar lasting three hours, consisting of a live presentation, entertaining slide show and audience question and answer interaction. Guests will leave knowing exactly what to do in order to "get Primal" in the following 21 days.

Click here for more details and to register online.

As a CrossFit gym member you enjoy a $10 discount on the registration fee by entering the following code online: CROSSFITSEMINAR10OFF. Bring a friend/companion and enjoy an additional $10 discount. For questions email info@primalblueprint.com or call 888-774-6259.

This looks good folks.  Consider going.

Good job!  Great work on the ergs.  We took gold, silver, and bronze.  The videos will be featured tomorrow, but try this one now: http://www.youtube.com/user/TwinFreaksCF?feature=mhee

Saturday - Fight Gone Bad

 Creating Community Out of Fitness

Saturday 
Fight Gone Bad


Sunday off

Click here for the lane and partner assignments.  We have an odd number!  Please let me know if I need to correct your assignment.  So far I have room for several more men in the Rx'd lane (75 pound SDHP and PushPress), and room for several people to do the 3rd scaling (35 pounds).

In the ‘Fight Gone Bad’ workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating the next round. This event calls for 3 rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. Your cumulative reps from all 3 rounds is added together for your Fight Gone Bad score.  You will work in teams: one person will count reps and act as a movement judge while the other works, then you will switch for the next heat.  Each team may assigned any station to start.  Pace yourself!

The stations are:
Wall Balls (Men 10ft target / Women 8ft target this time)
Sumo Deadlift High Pull
Box Jumps
Push Press
Row (Concept 2 Rower on KCAL setting)
Standard Men = 75 lb PP and SDHP, 20lb Wall Ball and 20in Box
Modified Men/Standard Women = 55 lb PP and SDHP, 14lb Wall Ball and 20in Box
Intermediate = 35 lb PP and SDHP, 6-10 lb Wall Ball and 20in Box (step ups are permitted)

Here is a funny blog post from the fabulous Melicious about FGB , her first FGB, with links to others.

Daisy and Sirius' predecessors

Sprints and Pull-ups

Skill Work
trainer's choice

WOD
10 Rounds

100 m sprint

rest at least 90 seconds in between rounds

This week and last week we did Barbell Rows.  I did call them Bent Over Rows.  However, for a barbell row sometimes people do the Yates row which starts in the hang position with the torso at about a 45 degree angle.  I meant the Pendlay Barbell Row.  This exercise is done with the barbell starting on the ground for every rep with the back parallel to the floor.  Here is a good example from Catalyst Athletics.  Here is another longer one from Pendlay himself. 

Don't do the Pendlay Row if your back is already very sore.  It is designed to really work the lower back.

Fight Gone Bad is this weekend.  Register right away! I am going to close registration Friday night.

Kellie and Drew doing some nice pull-ups