Wednesday, December 30, 2009

WOD for Thursday December 31st

It all started with Halloween, now it's the new year.

Bench Press 1-10-1-20-1-30 reps

Post total load (add up all six barbell loads) "Who was that pointy eared guy" "I don't know but I like him." On Friday, New Years Day, @ noon we will have a Free WOD open to the public. Burn the Turkey format 10,000 reps group effort. We would love to see you there.

Tuesday, December 29, 2009

WOD for Wednesday December 30th

Front Squat 1-10-1-20-1-30 reps

Post total load (add up all six barbell loads) to comments.

We're having some new Tee-shirts made, if you have any slogan suggestions let me know.

Monday, December 28, 2009

WOD for Tuesday December 29th

10 rounds for time 3 Snatch 6 ring dips 12 sit-ups

Sunday, December 27, 2009

WOD for Monday December 28th

Have you been indulging it a few too many sweets these last few weeks? Come and give Crossfit the chance to change how you look and feel. Diane

21-15-9 reps of: 225 pound Deadlift Handstand push-ups

We will be having a Free WOD open to the public on New Years Day @ noon. It will be a team event and all ability levels and ages, 6+, will be able to participate.

great blog from an amazing young woman.

http://sageolylifting.blogspot.com/2009/12/ohs-where-youll-make-your-chedda.html

Saturday, December 26, 2009

WOD for Sunday December 27th

Ages 14 to 58, reps scaled from 15 to 40 for The Christmas Pig Saturday morning Get outside, Snowshoe, ski, ice skate, sledding, snow ball fight, build a snowman, take the dog for a walk.

Friday, December 25, 2009

WOD for Saturday December 26th

Some friends and me after the Camp Pendleton 10K obstacle course/mud-run last June. I did no training other than CrossFit for this. It was a blast! Saturdays are Free! Work Out of the Day at 9:00 am open to the public. Today will be a WOD called The Christmas Pig scaling and modifications are provided.

Wednesday, December 23, 2009

WOD for Thursday December 24th

There will not be a 7:30 am class Thursday morning. Jim has been doing Crossfit for about three months now. he's lost about 25lbs and best of all his knees don't hurt all the time anymore. Adam a trainer from CrossFit Red in Grand Junction is in town for the holidays and came in, this is rep 30. Twelve Days of Christmas 12 Box Jumps 11 KB Swings 1.5 pood 10 Squat Jumps w/ 1.5 pood Kb 9 Ring Dips 8 Squat Clean & Jerks, One armed with 1.5 pood Kb 7 Double Unders 6 Wall Balls, 20/16 lbs 5 Pull-ups 4 Burpees 3 Toes to Bar 2 Sumo Deadlift High Pull, 95/65 lbs 1 Handstand Pushup courtesy of Sven

Tuesday, December 22, 2009

WOD for Wednesday December 23rd

Three rounds for time of: 5 Ascents of a 15’ rope 21 Ring dips 50 Squats It is important when you first begin to Crossfit to allow your body the time to adapt to the new stimulus this means not being anxious to go up in weight too rapidly, to be willing to do fewer reps or fewer rounds. There is no reason anyone should be injured doing CrossFit.

Monday, December 21, 2009

WOD for Tuesday December 22

Five rounds for time of: 135 pound Thruster, 15 reps Run 400 meters Hand Stand Push-ups take some time to master, this is one of the progressions to practice the full range of motion for the movement.

Sunday, December 20, 2009

WOD for Monday December 21st

For time: 21 Pull-ups 21 Handstand Push-ups 18 Pull-ups 18 Handstand Push-ups 15 Pull-ups 15 Handstand Push-ups 12 Pull-ups 12 Handstand Push-ups 9 Pull-ups 9 Handstand Push-ups 6 Pull-ups 6 Handstand Push-ups 3 Pull-ups 3 Handstand Push-ups Handstand push-ups are nose to floor and pull-ups are strict or non-kipping.

Saturday, December 19, 2009

WOD for Sunday December 20th

a few pictures from Saturdays workout: CrossFit Total

Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep

Post total to comments.

Friday, December 18, 2009

Saturday Decenber 19th

Free workout today at TwinFreaks CrossFit 9:00am Some people think to describe CrossFit as a boot camp style Workout, in a very simple way I suppose that could be true. It does not however encompass everything that CrossFit is, Come and try our Workout of the day today, yet understand that every day the workout is different, what you do today will just be a small sample of what we do. I haven't been bored by a work out since I started CrossFit, yet that is what I often felt when I used to workout in standard gyms or rec centers.

Thursday, December 17, 2009

WOD for Friday December 18th

Split Jerk 1-1-1-1-1-1-1 reps These are some good videos to watch before you come in. http://media.crossfit.com/cf-video/CrossFit_BurgJerkIntro.wmv http://www.exrx.net/WeightExercises/OlympicLifts/SplitJerk.html The clean is Maria's favorite!

Wednesday, December 16, 2009

WOD for Thursday December 17th

So yesterday practicing all the inverted work on the rings was fun, I think each of you improved quite a bit during class, keep trying these during your warm-up or after class and you'll find that you will get consistently better at them.

Complete as many rounds as you can in twenty minutes of: Row 500 meters 25 Turkish Get-ups with a 60-pound dumbbell

Post rounds and fractions of rounds completed to comments.

Tuesday, December 15, 2009

WOD for Wednesday December 16th

Josh and Fernando on the rowers, 1000m to start the WOD. Complete five rounds of: On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps 15 Ring Push-ups Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung approximately 8 feet off the ground and the second 4 inches off the ground. http://media.crossfit.com/cf-video/CrossFit_InversionAndDescents.wmv

Monday, December 14, 2009

WOD for Tuesday December 15th

For time: Run 800 meters 30 Hip/Back Extensions 30 GHD Sit-ups 30 Hip Extensions 30 Knees to Elbows 30 Back Extensions 30 AbMat Sit-ups

Sunday, December 13, 2009

WOD for Monday December 14th

Complete three rounds for time of: Run 800m 155 pound Power cleans, 21 reps

Post time to comments.

I've been taking it easy for the last 5/6 days, something cramped up in my back doing the back extensions two weeks and it's taken quite a bit of time on the foam roller to make it relax. As a somewhat well, older athlete, taking time to recover is important, but getting myself not workout can go against the grain. This isn't a good time of year for me not to be exercising, it is too easy to slide back into old bad eating habits and to start feeling the pull of the slothful life on the couch.

Lucky for me I have all of you to inspire me to eat right and keep moving. This week I'll get back to my lifting schedule and scale/modify the WODs to be easy on my back. There's another WOD with back extensions coming up this week, so I'll sub in something else.

That's one of the parts of CrossFit that I love, that I can find substitutions for exercises that currently don't work for me yet I can still get a great workout even if it's not exactly as written.

Friday, December 11, 2009

Saturday morning

Saturdays are Free! Work Out of the Day at 9:00 am open to the public. Come and see what TwinFreaks CrossFit has to offer. Things have changed since this picture was taken but I still like all the boxes.

Thursday, December 10, 2009

WOD for Friday December 11th

Row 1000 meters Then three rounds, 21, 15, and 9 reps of: GHD Situps Back Extensions

Post time to comments.

CrossFit compliments and enhances our lives. It helps you do what you truly love to do better.

Wednesday, December 9, 2009

WOD for Thursday December 10th

Linda

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight Bench press: body weight Clean: 3/4 body weight

Set up three bars and storm through for time.

Linda is affectionately known as -Three Bars of Death-, so I thought I'd balance that with a cute cat picture, this is Chloe, the latest addition to our household.

Tuesday, December 8, 2009

WOD for Wednesday December 9th

Using a single 60lb dumbbell, 3 rounds, 15-12-9 reps of: Thrusters right arm Thrusters left arm “One-arm” pull-up right arm (left hand grabs the right wrist) “One-arm” pull-up left arm (right hand grabs the left wrist) I'll see you all tonight!

Monday, December 7, 2009

WOD for Tuesday December 8th

James

AMRAP in 20 minutes 9 push-ups 15 Kettlebell snatch each arm 24/16 21 box jumps 24

Vanessa

Prowler was some serious fun

Sunday, December 6, 2009

WOD for Monday December 7th

Joshie

Complete three rounds for time of: 40 pound Dumbbell snatch, 21 reps, right arm 21 L Pull-ups 40 pound Dumbbell snatch, 21 reps, left arm 21 L Pull-ups

Post time to comments.

These are squat not power snatches.

OK maybe it's not that heavy but CrossFit still rocks!

Saturday, December 5, 2009

WOD for Sunday December 6th

Rest day again, second Sunday in a row. Great work all of you who came out for the Lumberjack 20 memorial WOD. If you have knee pain ever, watch this video and go buy a foam roller. :) http://vimeo.com/1464377

Thursday, December 3, 2009

WOD for Friday December 4th

Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps

Post loads to comments.

Tomorrow, Saturday, 9:00am WOD: This is free and open to the public.

We will be doing the Lumberjack memorial WOD in honor of the victims, survivors and heroes of the Fort Hood tragedy. You may participate as an individual or as a team. Scaling will be allowed as usual.

Lumberjack 20

20 Deadlifts (275lbs) /Run 400m

20 KB swings (2pood) /Run 400m

20 Overhead Squats (115lbs) /Run 400m

20 Burpees /Run 400m

20 Pullups (Chest to Bar) /Run 400m

20 Box jumps (24) /Run 400m

20 DB Squat Cleans (45lbs each) /Run 400m

If you would like to make a donation to the memorial fund for families this is the link.

http://www.cflumberjack.org/?p=24

Wednesday, December 2, 2009

WOD for Thursday December 3rd

Complete as many rounds as possible 20 minutes of: 15 Double-unders 15 GHD Sit-ups 15 Back extensions

Post rounds completed to comments.

This is Hack, he's an ultra runner, and is really looking forward to telemark season this year, after 400m of lunges tonight he might not be looking forward to the morning though. :)

I have a friend Paul who started Crossfit, one night his wife was looking at the Mainsite, CrossFit.com, workout with him. She's a triathlete and has worked out much of her life, yet she was totally intimidated by what she was reading. Her reaction to the posted workout was "I could never do that". I'm here to tell you that you can do it, she can do it.

The posted workouts are designed to be really tough to "crush the Elite athlete" What the mainsite doesn't do well is show just how accessible CrossFit is for the average or indeed the extremely deconditioned. One of the true beauties of CrossFit is just how malleable it is. We give two, three and often four scalings, but what does that mean?

Take today's workout; GHD sit-ups are extremely strenuous, high volume is not recommend for beginners even very fit beginners, so

The first scaling has you switch to regular sit ups instead. Still the same time domain, 20 minutes of work, still the same number of reps per round.

The second scaling has you drop to a total workout time of 15 minutes but you only do 10 of each exercise each round, this allows less muscular fatigue with each exercise and keeps you moving, but for less total time.

If you cannot do double unders (two rotations of the rope for every jump) that is scaled also, you might do tuck jumps or plain jump rope,

If you cannot jump rope we might have you do box jumps or step ups.

As you become more fit, stronger, and learn how to do the workouts most effectively you gradually progress and do more and more difficult scaling, we're not talking weeks here, we could be talking months or years. You have your life ahead of you, there is not a huge rush. CrossFit is conditioning for life.

Tuesday, December 1, 2009

WOD for Wednesday December 2nd

400 meter Walking lunge

log time and number of steps

Susan is going in for shoulder surgery today, let's all keep her in our thoughts.

Monday, November 30, 2009

WOD for Tuesday December 1st

Complete as many rounds as possible in twenty minutes of: 25 Burpees Body weight back squat, 15 reps

Post rounds completed to comments.

Cannot believe that it is December already!

Persistence pays off.

Mary has been working steadily and has been doing great, she pointed out that she has moved up a level, and is now consistently working at Puppies rather than buttercups. Congratulations Mary!

Saturday December 5th

Free 9:00am Workout Ft Hood Memorial WOD

We will be doing the Lumberjack memorial WOD in honor of the victims, survivors and heroes of the Fort Hood tragedy. You may participate as an individual or as a team. Scaling will be allowed as usual.

Lumberjack 20

20 Deadlifts (275lbs) /Run 400m

20 KB swings (2pood) /Run 400m

20 Overhead Squats (115lbs) /Run 400m

20 Burpees /Run 400m

20 Pullups (Chest to Bar) /Run 400m

20 Box jumps (24) /Run 400m

20 DB Squat Cleans (45lbs each) /Run 400m

If you would like to make a donation to the memorial fund for families this is the link.

http://www.cflumberjack.org/?p=24

Sunday, November 29, 2009

WOD for Monday November 30th

For Time; 15 minute cap 15 thrusters 155/115 5 rounds of Cindy 10 thrusters 155/115 4 rounds of Cindy 5 thrusters 155/115 3 rounds of Cindy TY GD

Saturday, November 28, 2009

WOD for Sunday November 29th

Rest day! Second Sunday in a row. Saturdays WOD was AMRAP in 10 minutes 100m run 10 box jumps 10 kettle bell swings rest 3 minutes AMRAP in 10 minutes 100m run 10 squats 10 push-ups You can do that if you're feeling guilty.

Friday, November 27, 2009

WOD for Saturday November 28th

Free workout today and TwinFreaks CrossFit 9:00am We had athletes from age 14 to 73 and almost every decade in-between at Fridays free 9:00am workout; Thus helping to demonstrate the adage that the type of workout that people need varies by degree not kind.

Thursday, November 26, 2009

WOD for Friday November 27th

For time: 21 Handstand push-ups 400 meter Run 21 Weighted pull-ups 15 Handstand push-ups 400 meter Run 15 Weighted Pull-ups 9 Handstand Push-ups 400 meter Run 9 Weighted Pull-ups 9:00am Work out is free and open to the public. 10:00am WOD is free and open to the public but is not for beginners, we will be doing The Tyrant for time 200 kettle bell Swings 150 kettle bell snatches 100 kettle bell press men 24kg, women 12kg You may not set the bell down, if you set the bell down you are done.

Wednesday, November 25, 2009

WOD for Thursday November 26th

Rest Day today, 9:00am class has been busy this week.

On Friday morning the 27th there will be Two Free WOD's open to the public.

9:00am will be a regular CrossFit WOD,

10:00am will be a kettlebell WOD called Tyrant, it is not for beginners.

Saturday morning at 9:00am is on, Free WOD open to the public.

I've spent some time each day this last week thinking of so much in my life for which I am grateful. Lumped together much of it boils down to how grateful I am for all of you that have shone such faith in me. My family, my business partner James, our clients, many many friends. You all make life worthwhile, the challenge worth the reward because you are there to share it. Thank You all, Margaret

Tuesday, November 24, 2009

WOD for Wednesday November 25th

Elizabeth

21-15-9 reps of:

Clean 135 pounds

ring dips

Remember there are no classes on Thursday in observance of the Thanksgiving holiday.

On Friday morning the 27th there will be Two Free WOD's open to the public.

9:00am will be a regular CrossFit WOD,

10:00am will be a kettlebell WOD called Tyrant, it is not for beginners

Monday, November 23, 2009

WOD for Tuesday November 24th

Complete as many rounds in twenty minutes as you can of:

65 Pound Thruster, 10 reps 10 Pull-ups

Remember there are no classes on Thursday in observance of the Thanksgiving holiday.

On Friday morning the 27th there will be Two Free WOD's open to the public.

9:00am will be a regular CrossFit WOD,

10:00am will be a kettlebell WOD called Tyrant, it is not for beginners

Sunday, November 22, 2009

WOD for Monday November 23rd

Angie

For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats

Pull-ups, as promised.

WOD for Sunday November 22

Rest Day Saturday we did JT, the last couple weeks have been very high school girl intensive, this week was collage age guys, Emma chose the WOD, but admitted after that she hadn't read it all the way through beforehand and wouldn't have chosen it if she had! The next two days are going to be somewhat pull-up intensive so be sure your hands are in shape, calluses filed and/or bring tape.

Friday, November 20, 2009

WOD for Saturday 21st November

Free Workout of the Day today @9:00am. All are welcome to come and try a Crossfit workout. We often do team workouts on Saturdays which adds to the fun. CrossFit is a strength and conditioning program for all ages and ability levels. It is fun, fast and effective. Since starting CrossFit more than two years ago, I've never been bored by a workout as I used to be when I went to a regular gym and spent 1/2 an hour on the treadmill, then did my circuit on the weight machines. Now each time is different and I can easily see my progress.

Thursday, November 19, 2009

WOD for Friday November 20th

Five rounds for time of: 95 pound Push-jerk, 15 reps 15 L pull-ups

Post time to comments.

We are heading into the Holiday season and sometimes it can seem as if there isn't time to workout. It is during this time you really need to workout. The stress reduction you'll get from coming in and pushing yourself consistently through the holidays will translate into a happier you. You'll have more energy and be less inclined to over eat foods which you know are not in line with your goals. Plus, we miss you if you don't come in and see us on a regular basis!

Wednesday, November 18, 2009

WOD for Thursday November 19th

Wednesdays CrossFit Kids WOD was

AMRAP in 10 minutes

200m row

15 wall ball

15 tuck or L sits

They were tired but cashed out with Plank holds!

Eva

Five rounds for time of: Run 800 meters 2 pood Kettlebell swing, 30 reps 30 Pull-ups

Tuesday, November 17, 2009

WOD for Wednesday November 18th

Clean and Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Next week we will have regular classes M/T/W, no classes Thursday, Thanksgiving day.

Free WODs 9:00am and 10:00am on Friday, November 27th!

Free WOD 9:00am on Saturday, November 28th as usual.

Monday, November 16, 2009

WOD for Tuesday November 17th

Cindy Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats

OR

Mary Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups

Post your choice of girls and rounds completed to comments.

Saturday, November 14, 2009

WOD for Sunday November 15th

Run a 5k This might be difficult if there is snow on the ground. I might go find a treadmill which is really boring. I found a fun WOD for Monday, see you then. There were 17 of you in on Saturday morning, from people trying CrossFit for the first time to those who have been addicted for a couple years now. I really appreciate how friendly and helpful all of you were with each other to have the class run smoothly. Now I just need to remember to get my camera out consistently!

WOD for Monday November 16th

10 rounds KB swings 24/16kg 10-9-8-7-6-5-4-3-2-1 Burpees 1-2-3-4-5-6-7-8-9-10

Friday, November 13, 2009

WOD for Saturday November 14th

Free workout today at 9:00am at TwinFreaks CrossFit. I love making sweat angels

Thursday, November 12, 2009

WOD for Friday November 13th

CrossFit Total

Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep

Post total to comments Record keeping is very important, it is excellent how consistently all of you update your logs.

Wednesday, November 11, 2009

WOD for Thursday November 12th

Burpees are no fun no matter if you're 13 or 40+. The Filthy Fifty had everyone moving pretty fast. Here's the WOD Power Snatch, Push-ups Complete as many rounds in 20 minutes as you can of: 65 pound Power snatch, 12 reps 10 Push-ups

Tuesday, November 10, 2009

WOD for Wednesday November 11th

For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders

Post time to comments.

Monday, November 9, 2009

WOD for Tuesday November 10th

Death by Pull-up

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

This is Vanessa after Mondays WOD, I'd like to see you all like this after every WOD, well, maybe not bleeding.

Sunday, November 8, 2009

WOD for Monday November 9th

Five rounds for time of: 95 pound Snatch, 3 reps 95 pound Overhead squat, 15 reps Run 400 meters We're steadily getting more people and more equipment. Just a few short months ago the box was empty.

Saturday, November 7, 2009

WOD for Sunday November 8th

Four rounds, each for time of: 800 meter run

Rest as needed between efforts.

Post times for each round to comments Saturdays are always interesting, no two are alike. One week all guys, another couples, last week it was teen week, half of our group were teens. This week an almost completely different crowd and it was family week and the workout was adapted for people from ages 11 to their forties.

Friday, November 6, 2009

WOD for Saturday November 7th

9:00am Free workout today, everyone is welcome. We got our sign up today, very exciting, now people can find us more easily! A large white building on the south side of Delaware, with a sign that says TwinFreaks CrossFit. Longmont Signs designed, made and installed.

Thursday, November 5, 2009

WOD for Friday Nov 6th

For time: 25 Squats 25 Push-ups 25 Pull-ups 25 Sit-ups 50 Squats 50 Push-ups 50 Pull-ups 50 Sit-ups 75 Squats 75 Push-ups 75 Pull-ups 75 Sit-ups I don't know quite what to say about this one except that I've been looking at it with dread for several days now. The pull-ups after push-ups should be a special treat ;-) I've also got a great WOD for those who come to Saturdays workout. We will have fun! Free workout tomorrow, Saturday @ 9:00am, all are welcome!

Wednesday, November 4, 2009

WOD for Thursday November 5th

Annie

50-40-30-20 and 10 rep rounds of: Double-unders Sit-ups

Post time to comments.

Sub for double unders is tuck jumps, learn to do double unders, they are much less unpleasant than tuck jumps.

Saturday at 9:00am free workout, all are welcome.

Tuesday, November 3, 2009

WOD for Wednesday Nov 4th

6 rounds Squats 80-64-50-32-16-8 Kettlebell swings 40-32-25-16-8-4 Push-Press 20-16-12-8-4-2 Susan and Deb working through Nate. Nate was a lot of fun, it work your whole body. Susan and Vanessa both found this progression to be excellent for helping practice the transition for muscle-ups

Monday, November 2, 2009

WOD for Tuesday Nov 3rd

Nate

Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings

Post rounds completed to comments.

Sunday, November 1, 2009

WOD for Monday Nov 2nd

Michael

Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups

Some of you and some of my non CrossFit friends have have said that it is hard to eat all those veggies, that veggies are boring, etc. Well if you steam them plain or just put them in the microwave, they don't get to show how yummy they can be. My usual way to cook just about any veggie is to saute some onions in olive oil first, then add the veggies, random herbs and maybe a bit of pepper. But if you like to have a bit more variety than that I also use a cookbook called Vegetables Every Day by Jack Bishop. I found it on Amazon but it may well be in any local bookstore. I also tend to cook more than I think will be eaten at dinner so that I have some to eat for lunch the next day. It's even a good idea to make a couple different vegetables at once, you're chopping anyway. Tonight I put zucchini on the grill, with the chicken, steamed the beet greens and roasted the beets in the oven with the sweet potatoes. I've got enough leftover chicken and veggies for a couple lunches, thus keeping me away from Chipotle.

Friday, October 30, 2009

WOD for Saturday October 31

Free Workout of the Day Something suitably horrifying, for the holiday 9:00am 'in the Chinese language, a subject is an animal, and an object is a vegetable. You cannot ask a vegetable to jump from here to there. If you don't move you are not an animal any longer - you become a vegetable.' Gene-Jack Wang

Thursday, October 29, 2009

WOD for Friday October 30th

Deadlift 1-1-1-1-1-1-1 reps Deadlifting is just picking heavy stuff up off the floor. It's also one of the best exercises you can do for your back and really it's just a blast to do.

Wednesday, October 28, 2009

WOD for Thursday Oct 29th

Tommy V

For time: 115 pound Thruster, 21 reps 15 ft Rope Climb, 12 ascents 115 pound Thruster, 15 reps 15 ft Rope Climb, 9 ascents 115 pound Thruster, 9 reps 15 ft Rope Climb, 6 ascents

Post time to comments.

Unless the roads are really nasty we will be open for the 9:00 am WOD, 7:30 am WOD is canceled. We will be open until 1:00 pm.

James will be in for the evenings WODs 5:30 and 6:30.

Tuesday, October 27, 2009

WOD for Wednesday Oct 28th

Four rounds for time of: Walking lunge 50 meters Sit-ups, 50 reps

Post time to comments.

Excellent work on Tabata Something Else everyone. You make a choice, you play the game, once the question of do you reach max reps in 20 seconds is no longer a consideration, then it's all about speed.

Monday, October 26, 2009

WOD of Tuesday October 27th

Tabata Something Else

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where

the first 8 intervals are pull-ups,

the second 8 are push-ups,

the third 8 intervals are sit-ups,

and finally, the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals to comments.

You will be uncomfortable, You will be sweaty, You will be thirsty, You'll wonder why 8 is such a large number. You'll wonder why 20 seconds are so long and 10 seconds are so short. 16 minutes and you are done for the day. See you soon.

Sunday, October 25, 2009

WOD for Monday Oct 26th

Weighted Pull-ups 1-1-1-1-1-1-1 Those of you who as yet cannot do unassisted pull-ups will have a surprise WOD.

Saturday, October 24, 2009

WOD for Sunday Oct 25th

Rest Day Recovery is as important as exercise, if you do not allow for adequate recovery time your progress will be slower and you will be more prone to injury. Just how much recovery time you need is fairly individual. The 3 exercise then 1 rest day pattern, works for many people, but this is difficult in our 5 work day 2 weekend day world. Many people find a two days on then a rest day and then 3 days on and a rest day works well. I've tried the 5 days on and 2 days of rest it didn't work well for me, that fifth day was just punching the time clock, and 3 on 1 off didn't work well with family life. So I've settled into 2 on 1 off, 3 on 1 off as an easy compromise. Of course age also has to be taken into account, what is adequate rest for someone in their 20's might not be enough for someone in their 40's or 50's. Those of you who are only coming in 2/3 times a week and not doing another sport or exercise might not need to worry about this yet, but those who exercise daily should consider the value of a day off.

Friday, October 23, 2009

WOD for Saturday Oct 24th

Free Workout of the Day Today at 9:00 am, come in get it over before noon. All are welcome. It will be a hero, just haven't chosen which one.

Thursday, October 22, 2009

WOD for Friday Oct 23rd

Fran

Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups

What's your Fran time?

This is a question many CrossFit addicted people ask each other when they meet. This WOD is one of those simple couplets that crush the unsuspecting newcomer and long term CrossFitter alike. The sight delivers a frisson of fear to those who have met her before when it comes up as the workout.

Today those who come in will get to be the first to try the new pull-ups bars that we've all been watching go up the last week or two, Yeah James!

Saturday morning is a free workout, open to the public, at 9:00am. Please feel free to stop by and see us.

Wednesday, October 21, 2009

WOD for Thursday Oct 22nd

For time: 21 Hip-Back Extensions Run 400 meters 18 Hip-Back Extensions Run 400 meters 15 Hip-Back Extensions Run 400 meters 12 Hip-Back Extensions Run 400 meters 9 Hip-Back Extensions Run 400 meters 6 Hip-Back Extensions Run 400 meters 3 Hip-Back Extensions Run 400 meters

Tuesday, October 20, 2009

WOD for Wednesday Oct

Five rounds for time of: 135 pound Hang squat clean, 15 reps 30 Push-ups

Post time to comments.

Although no one who came in yesterday got through the total, it's hard to do in an hour. Yet everyone lifted more weight on their chosen lift than they had done before. I'm impressed with each of your focus on getting your form correct on each lift. Good job everyone!

Monday, October 19, 2009

WOD for Tuesday Oct 20th

CrossFit Total

Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep

Post total to comments.

Sunday, October 18, 2009

WOD for Monday Oct 19th

Elizabeth

21-15-9 reps of: Clean 135 pounds Ring dips

How you accomplish the cleans will be your choice today; full clean, Power clean, Hang squat clean or hang power clean. It is more dependent or your ability to correctly perform the movement than that it has to be one or the other.

Saturday, October 17, 2009

WOD for Sunday Oct 18th

Tyler

Five rounds for time of: 7 Muscle-ups 95 pound Sumo-deadlift high-pull, 21 reps

Or go out for a bike ride, 10-20 miles on a beautiful fall day sounds about right.

Friday, October 16, 2009

For Saturday Oct 17th

Free WOD today at 9:00 am "It's about growth versus decay, activity versus inactivity. The body was designed to be pushed, and in pushing our bodies we push our brains too, learning and memory evolved in concert with the motor functions that allowed our ancestors to track down food, so far as our brains are concerned, if we're not moving, there is no real need to learn anything." From Spark by John J. Ratey MD Little, brown and Company, 2008

Thursday, October 15, 2009

WOD for Friday Oct 16th

Run 5K

Puppies: Run 1-2 miles depending on your ability

Buttercups: Run 1-2 miles depending on your ability

No, we won't be doing that at the box, I have a nasty suspicion that few of you would show up. However, you should do this, go for a 5k, 3k, 1 or 2 mile run, time yourself. Once a month or so, on a day that you're not coming into the gym, go out and do it again. Your times will indeed steadily get better. I'm not real fond of running but tomorrow I'll be heading out along the St Vrain getting in my 5k. Though maybe I'll head home and do my usual trail run, just to see if I've improved since the last time.

WOD for Friday Oct 16th at the box

5 Rounds for Time

thrusters 21 reps 75/55#

21 Double unders

courtesy Brand X

Wednesday, October 14, 2009

WOD for Thursday Oct 15th

Complete as many rounds in 20 minutes as you can of: Row 250 meters Sumo deadlift highpull 95 pounds, 21 reps Pull-ups 15 reps

Post rounds completed to comments.

As we continue to grow and you see new faces in the gym be sure to introduce yourself.

I was visiting an affiliate last summer and was really impressed by how many people came up to me before class and said 'hi'. Then when class started and the trainer introduced me a couple people groaned and started doing burpees, apparently they had a 10 burpee penalty for not introducing yourself to new people! I don't think we have to do that, you all are a friendly bunch.

Tuesday, October 13, 2009

WOD for Wednesday Oct 14th

Thruster 1-1-1-1-1-1-1 reps

Post loads to comments.

CrossFit is amazing in many ways, but one that I find to be the most fun is how you can make gains in different areas in some ways without trying.

I've had a goal of getting a freestanding head to deck push up for some time now and today I got one, with Vanessa watching, so it wasn't just my imagination, yet I'd stopped working HSPU as a daily discipline a couple months ago. Strength gains in other areas, and working more on walking on my hands have helped get both the strength and balance needed to do the job. Now I need to get a little braver and start moving further from the wall instead of being only a couple inches away

As you become more and more consistent at getting in to workout and get to try all the different parts of CrossFit you will have these wonderful moments of "yes I can do it!" Be it a HSPU, deck to lock out push up or being able to support yourself on the rings each is cause for celebration.

Monday, October 12, 2009

WOD for Tuesday Oct 13

21-18-15-12-9-6-3 Power Cleans 95/65 sit-ups box jumps

Sunday, October 11, 2009

WOD for Monday Oct12th

Mini Murph/Easy Mary mash up

Run 1/2 mile 5 rounds 5 HSPU (press width) 10 pull up 25 squat Run 1/2 mile

courtesy Chris Kemp

Saturday, October 10, 2009

WOD for Sunday Oct 11

21-18-15-12-9-6 and 3 rep rounds of: Power clean 95 pounds Sit-ups Back extensions

Post time to comments.

Great day Saturday at the barbell seminar. It is clearly well thought out and well taught, I'm excited to use what I'm learning with all of you. I would say that nothing is radically different from what I have learned and taught before but is rather a refinement of the efficiency of the lifts.

Friday, October 9, 2009

WOD for Saturday Oct 10th

CrossFit rest day Get outside and do something fun, go skiing, snowshoeing or have a snowball fight. Alternately longing around in jammies all day is nice, of course the best is going to Denver for a Barbell certification!!! Have fun, good work this week I'll see you all Monday!

Thursday, October 8, 2009

WOD for Friday Oct 9th

For time: Run 800 meters 15 left-legged pistols 15 right-legged pistols 25 sit-ups 12 left-legged pistols 12 right-legged pistols 25 sit-ups 9 right-legged pistols 9 left legged pistols 25 sit-ups Run 800 meters

“Pistol” is one-legged squat with Kettlebell or dumbbell. Use 1/½ pood Kettlebell or 55 pound dumbbell for pistols. we were just talking about pistols the other day and here they are. I think this WOD showed up in 2001?2002? something like that I heard. It's it's an oldie. Nice. Remember no Free WOD this Saturday, tomorrow, James is in Vegas, for a cert seminar, Margaret's is in Denver......hmmm.

Wednesday, October 7, 2009

WOD for Thursday Oct 8th

For time: 25 Walking lunge steps 20 Pull-ups 50 Box jumps, 20 inch box 20 Double-unders 25 Ring dips 20 Knees to elbows 30 Kettlebell swings, 2 pood 30 Sit-ups 20 Hang squat cleans, 35 pound dumbells 25 Back extensions 30 Wall ball shots, 20 pound ball 3 Rope climb ascents

Post time to comments.

Congratulations to everyone who challenged themselves with Helen on Wednesday. Like many of the girls she doesn't look too bad on paper.

Our next group of people are finishing up in foundations classes this week, huzzah!

Please remember that there is no Saturday 9:00am WOD this week, 10/10/09, as James and Margaret are both at certifications.

We will have the Free 9:00am Saturday WOD on the 17th.

Tuesday, October 6, 2009

WOD for Wednesday Oct 7th

Helen

Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups

Post time to comments.

First time for 'Helen' at TwinFreaks.

For those of you who have done Helen before and for those of you who have not this will give you a benchmark time for this classic CrossFit WOD. Since the run is different at every box, every venue, it is the next time around that we really get to compare.

I have a friend who has vividly described vaulting over human obstacles at his downtown San Francisco affiliate during the runs. I'm rather glad we don't have those kinds of problems.

There is no Saturday morning Work Out this week, both James and Margaret are attending certification seminars.

Monday, October 5, 2009

WOD for Tuesday Oct 6th

Snatch 1-1-1-1-1-1-1 reps I saw solid work across the board today. Choosing what weight to use when going heavy for a WOD is a delicate art. Too heavy and you're too slow or cannot maintain good form, too light and there is the feeling of dissatisfaction, that you haven't pushed hard enough. If the former don't worry about stripping of a little weight, after the first set, 5 or 10 pounds can make all the difference. If the later you can add weight after the first set, or blaze through for time and note in your log that next time you need to go heavier, give yourself a suggestion about the weight you think you should have chosen. This will be very helpful the next time this WOD or another with power cleans comes up. It is fun starting CrossFit Kids TwinFreaks. There will be no Work out at TwinFreaks this coming Saturday morning. James is heading off to Las Vegas for his Level one Cert and Margaret will be in Denver both Saturday and Sunday for a Barbell Cert.

Sunday, October 4, 2009

WOD for Monday Oct 5

From the Bull Frog in Monterey 10 Power Cleans 185/130 20 CtB pull-ups 8 Power Cleans 16 CtB pull-ups 6 power cleans 12 CtB pull-ups 4 power cleans 8 CtB pull-ups 2 power cleans 4 CtB pull-ups

Saturday, October 3, 2009

WOD for Sunday Oct. 4th

Complete as many rounds as possible 20 minutes of: 95 pound Thruster, 5 reps 95 pound Hang Powercleans, 7 reps 95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

Great crew at the Saturday morning WOD today!

Friday, October 2, 2009

WOD for Saturday Oct 3

Free work out at TwinFreaks CrossFit today @ 9:00am. To find us; go North on Pratt Blvd from Ken Pratt Ave, turn left/west on Delaware, we're in the large white building on the South side.

Thursday, October 1, 2009

WOD for Friday Oct 2

For time: 135 lb Squat clean, 10 reps 50 GHD Sit-ups 135 lb Squat clean, 8 reps 40 GHD Sit-ups 135 lb Squat clean, 6 reps 30 GHD Sit-ups 135 lb Squat clean, 4 reps 20 GHD Sit-ups 135 lb Squat clean, 2 reps 10 GHD Sit-ups Sit-ups on Friday yet again, an unfortunate trend. Free WOD tomorrow morning @ 9:ooam, come on in and try it out, CrossFit is fun, addictive and best of all effective. On Monday we begin our kids classes for ages 6/7 - 12, these will be on Mondays and Wednesdays at 5:00PM for 1/2 hour. To get started at TwinFreaks CrossFit give Margaret a call @ 720-204-2631 to schedule an introductory class.

Wednesday, September 30, 2009

WOD for Thursday Oct 1st

As Many Rounds As Possible in 15 minutes 7 Hang Power Snatch 7 Squats 7 renegade rows Foundations classes continue to work hard, there is a lot of new terminology to learn as well as the movement, you're doing great. 6:30 class rocked my socks, bench press was a new movement tonight and all of you surprised me with how much you could lift. I was impressed. You all also showed great attention to detail when being eyes for each other for back squats!

Tuesday, September 29, 2009

WOD for Wednesday Sept 30th

Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat
Post reps for all three exercises in all rounds Great efforts Tuesday in all classes, I love that each of you went for PR weight but didn't compromise form to get there.

Monday, September 28, 2009

Sunday, September 27, 2009

WOD for Monday Sept. 28th

Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps

Post loads to comments.

CrossFit training is about being fit for life.

But what does that mean for you?

It might mean that you want to be able to get up if you fall down, or not fall down in the first place, CrossFit directly addresses both balance and agility.

Perhaps you need to shift a 300# patient in the bed to change her sheets, CrossFit directly addresses strength.

Maybe you're just chasing kids, making lunches and dinner, lugging the laundry from upstairs down to the basement and back. CrossFit helps here also, you will be able to move through your life with greater ease, stronger, more confident in your ability to handle any challenge that arises.

It is both physical and mental conditioning.

Saturday, September 26, 2009

WOD for Sunday, September 27

Rest Day today You've earned it after Fight Gone Bad. Thank You to all who came. Enjoy the beautiful weather!

Friday, September 25, 2009

WOD for Saturday Sept 26th

Free Work out at 9:00am Fight Gone Bad 1 minute wall Ball 20/14# 8'target 1 minute SDHP 75/55# 1 minute box jump 20" 1 minute push press 75/55# 1 minute row, for calories rest 1 minute, repeat these first 6 minutes two more times. Simple and brutally effective.

Thursday, September 24, 2009

WOD for Friday Sept. 25th

Five rounds for time of: 30 Glute-ham sit-ups 25 Back extensions

Post time to comments.

I also found a fun finisher to go with this.

Saturday's free WOD is Fight Gone Bad , come on over at 9:00am to see what it's all about.

Wednesday, September 23, 2009

WOD for Thursday Sept. 24

Daniel
For Time 50 pull-ups
400m run
95# Thruster 21 reps
800m run
95# Thruster 21 reps
400m run
50 pull-ups The rain was kind enough to stop before each class today so no one had to run in the rain. We'll see about tomorrow. Free work out this week is Fight Gone Bad! Saturday @ 9:00am It's challenging and fun. Come give CrossFit a try and you'll be able to say that Fight Gone Bad was your first ever CrossFit workout. How do you get started at TwinFreaks CrossFit? Call Margaret @ 720-204-2631 to schedule a free introductory class. You may also come and watch or participate in a regularly scheduled WOD class.

Tuesday, September 22, 2009

WOD for Wednesday Sept 23

3 RFT 400m run 21 Kettle Bell Swings 12 HSPU's Everyone worked hard looking for that 3 rep max on Front Squats today. And I was happy to see sweat angles from that nice little finisher. I'll keep that one one file.

Monday, September 21, 2009

WOD for Tuesday Sept. 22

Front Squat 3-3-3-3-3 Remember there are no classes, 5:30 or 6:30, Tuesday evening, this week only. Morning classes 7:30, 9:00 and noon time are as scheduled The best way to get started at TwinFreaks CrossFit is to give Margaret a call at 720-204-2631 We have new foundations classes starting every week.

Sunday, September 20, 2009

WOD for Monday Sept 21 2009

Annie 50-40-30-20-10 reps for time Double unders Sit-ups The sit up is one of the most basic of movements. When a child is born it cannot move very much by itself. Fairly soon they start waving their arms, holding up their head and great excitement, rolling over. After a time they can crawl and get into the sitting position from their tummies, up on the knees and then to sitting. However during this time they keep trying to get to the sitting positions while lying on their back and it is a huge accomplishment when they finally do a sit-up. Life is so much less complicated. The sit-up is simple, functional and important to daily life. Today you will do many of them.

Saturday, September 19, 2009

WOD for Sunday Sept. 19th

Diane

21-15-9 reps of: 225 pound Deadlift Handstand push-ups

Post time to comments.

Beautiful day here in CO, hope you all went outside and enjoyed it, whether at the Buffs game, mountain biking or lying in a hammock reading.

Friday, September 18, 2009

WOD for Saturday Sept 19th

Free Workout at 9:00am, Come and see what CrossFit and specifically TwinFreaks CrossFit are about. CrossFit workouts are designed to challenge, some say crush, elite athletes. The beauty of CrossFit though is the ability to scale the workouts so that children to grandparents can be challenged and do the workout. My daughter, age 14, my father, age 73, and I all do CrossFit.

Thursday, September 17, 2009

WOD for Friday September 18

“Barbara”

Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats

Rest precisely three minutes between each round.

Great talk tonight at CrossFit Roots in Boulder by Dr. Loren Cordain co-author of the Paleo Diet and the Paleo Diet for Athletes. Might have to give up my last evil, coffee with heavy cream

Wednesday, September 16, 2009

WOD for Thursday Sept. 17

Push-Jerk 3-3-3-3-3 watch the videos http://media.crossfit.com/cf-video/cfj-nov-05/push-jerk.wmv http://media.crossfit.com/cf-video/cfj-nov-05/push-jerk.mov http://media.crossfit.com/cf-video/SPPPPJ155.wmv Vanessa thoroughly blessed the box today, I kept finding little drops of blood all over the place.

Tuesday, September 15, 2009

WOD for Wednesday Sept. 16th 2009

Four rounds for time of: 100 ft Walking lunge, carrying 30 pound dumbbells 24 inch Box Jump, 30 reps 30 pound Weighted pull-ups, 20 reps

Post time to comments.

Monday, September 14, 2009

WOD for Tuesday

3 RFT 10 Kettlebell, SDHP 3(5 Kettlebell Swings, 2 goblet squats) 5 pull-ups Finished our first group through foundations class today! Big props to you, there is a lot to learn.

Sunday, September 13, 2009

WOD for Monday

CrossFit Total”

Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep

"There is a difference between doing the CFT as a WOD and exploring your limits and doing it in a competition. Today we are doing it as a WOD. The number one rule today is “Don’t be pig headed!“ You need to be sound tomorrow to workout again. " - Coach Jeff Martin

Saturday, September 12, 2009

WOD for Sunday

6 rounds for time of: Run 400 meters 25 Burpees

Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.

Post time to comments.

Friday, September 11, 2009

WOD for Saturday

In the spirit of following the main site WOD tomorrows WOD is Clean and Jerk 1-1-1-1-1-1-1 If you come to the free WOD at TwinFreaks tomorrow that is not what we will be doing. To all athletes participating in the CO games this weekend good luck.

Thursday, September 10, 2009

WOD for Friday

3 RFT (rounds for time) 95/65 SDHP (sumo dead lift High Pull) 21 ring dips courtesy Brand X CrossFit Congratulations everyone on all your hard work today! Jim, your push press was looking strong. 6:30 class had some beautiful front squats. Alex and Eric it was good to see you it is nice to have friends come to visit.

Wednesday, September 9, 2009

WOD for Thursday

4 RFT, (Rounds For Time) 15 24/16 kg Kettle Bell Swings, American style 15 Burpees 15 Ball Slam 20# 15 push-press 95/65 courtesy Fitness Conduit I saw such wonderful effort today in each class, either in learning unfamiliar movements, or in dealing with balance and flexibility difficulties. Great job every one!

Tuesday, September 8, 2009

WOD for Wednesday

“Elizabeth”

21-15-9 reps of: Clean 135 pounds Ring dips

Post time to comments New Foundations Classes begin next Monday, Call Margaret @ 720-204-2631 to get signed up. WOD open and free to the public this Saturday @ 9:00am, come try this!

Monday, September 7, 2009

WOD for Tuesday

Viking Fran

For time: Row 1000 meters 95 pound barbell Thruster, 21 reps 21 Pull-ups Row 750 meters 95 pound barbell Thruster, 15 reps 15 Pull-ups Row 500 meters 95 pound barbell Thruster, 9 reps 9 Pull-ups

If you do not have a rower, replace row efforts with a 1 mile run, 800 meter run and a 400 meter run.

Sunday, September 6, 2009

WOD for Monday

21-15-9 24/16kg Kettle bell Swing 24/16kg Goblet Squat 24" box jump We had to have a box jump WOD now that we have all the lovely new boxes

WOD for Sunday

Weighted Pull-ups 1-1-1-1-1-1-1 If you cannot yet do pullups do 5 sets of 5 beginner pull-ups or assisted pull-ups

Friday, September 4, 2009

WOD for Saturday

5 RFT (rounds for Time) 95/65# Power Snatch 15 reps 400m Run We will be running Fight Gone Bad on Saturday, September 26. This is a classic CrossFit WOD and not to be missed, come on out and try. It will be scaled for all ability levels. This work out and all Saturday WODs are free. Starting on Saturday the 12th of September.

Thursday, September 3, 2009

WOD for Friday

OHS (Over Head Squats) 3-3-3-3-3 We continue to grow! It's an exciting time, give us a call 720-204-2631 or come over and check the place out. See You soon at The Freaks!

Wednesday, September 2, 2009

WOD for Thursday

AMRAP in 7 minutes 5 Burpees 5 Hang Power Snatch 75/55# 5 Overhead Squats 75/55# rest 3 minutes AMRAP in 7 minutes 5 Burpees 5 HPS 75/55# 5 OHS 75/33# start your count over the second set, try to meet or beat the first set. WOD courtesy of CrossFit BrandX

WOD for Wednesday

Nate AMRAP in 20 minutes 2 muscle ups 4 hand stand push-ups 8 32kg kettlebell swings Get started with TwinFreaks CrossFit by Calling or Emailing Margaret to schedule in to Foundation classes. See you at the Freaks!

Monday, August 31, 2009

Wod for Tuesday

AMRAP (As Many Rounds as Possible) in 20 min 95# Thruster 5 reps 95# Hangpower Clean, 7 reps 95# Sumo Deadlift High Pull (SDHP) 10 reps women 65# box building continued 6:30 class had another new face, Welcome Deb!

Sunday, August 30, 2009

WOD for Monday

Cindy As Many Rounds As Possible (AMRAP) in 20 minutes 5 pull-ups 10 push-ups 15 squats A dedicated crew worked into the night building plyo boxes, still more need to be built tomorrow. Many Thanks to Jeff, Susan, Todd, Evan, and Seth. Many Thanks also to Keith for setting up the stereo so we have tunes! James and Margaret

WOD for Sunday

Rest day Come by the box and get a schedule, then call Margaret and get set up into foundations classes.

Welcome to Our New Blog

Hello!
Here we will post Work Outs of the Day (WODs) and news info that you might need! Thank you for following us and being patient as we get up and running.