101 Pratt Street Unit E behind Sugarbeet.
Contact Vanessa at: twinfreaks at twinfreakscrossfit dot com. Also call us at 720-204-2631 -- we are often teaching class or busy, but please leave a message!
We train normal people like athletes - strength training, metabolic conditioning, and targeted mobility work. All ages and shapes welcome!
Time for a new cycle! We will be focusing on skills and the basic barbell lifts. Time to set some goals for this next three month time period. I will set up a section of the board for GOALS! They need to be singular, measurable, attainable, repeatable, and testable! Choices: power, strength, body composition, speed. (Also a good time to start planning for your Whole 30 Paleo Un-Binge in January.)
Back squat Work up to 3 sets of 5 at 85%-90% of 1rm FS
Should be relativly light - great time to work on your form.
Row Experiment with stroke rate and power output. • 1 minute rowing at a warm-up pace • 3 minutes at 20 strokes per minute (spm), comfortable effort; 1 minute rest. • 3 minutes at 22 spm, harder effort; 1 minute rest. • 3 minutes at 24 spm, comfortable effort; 1 minute rest. • 3 minutes at 24 spm, harder effort; 1 minute rest. • 3 minutes steady state rowing at your choice of power and stroke rate. Make note of what pace you settle on, because you will use it next week.
3 rounds not for time
8 DB/KB Deadbugs (KB in hand goes from neutral position to overhead)
10 Back Extensions (superman on ground or GHD Back Extensions
12 Scapular Retractions on the Supine Rings
15 banded good mornings
Find your 1 rep max.
Take 20 minutes to build to heavy 1rm
then rest as needed and row when ready
2000 meter row