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.