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


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


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


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


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.