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.

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. 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.

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


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


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


Prowler was some serious fun

Sunday, December 6, 2009

WOD for Monday December 7th


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. :)

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.

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,, 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.