Tuesday, March 30, 2010

Wednesday March 31

800m row 20-18-16-14-12-10-8-6-4-2 Kettle bell snatch each arm 2-4-6-8-10-12-14-16-18-20 burpees 800m row

Monday, March 29, 2010

Tuesday March 30

Ten rounds for time of: 135 pound Deadlift, 15 reps 15 push-ups Where functionality defines the CrossFit path, it is intensity that most controls the rate of progress for any particular individual. Intensity is essentially the rate of work or power expressed in completing work. It correlates to heart rate and how quickly you complete any WOD where we're looking for time to completion. The WOD is responsible for quite a bit of confusion about the CrossFit method. CrossFit is a strength and conditioning system built on constantly varied, if not randomised, functional movements executed at high intensity. The WOD is but one example, designed by CrossFit's founders, of CrossFit programming. The WOD is designed to tax the capacities and improve the performance of athletes working at the outer margins of human capacity. Not being able to complete a WOD doesn't mean that you can't do CrossFit. Taking a WOD and reducing the loads, cutting the reps, dropping a set, taking longer rests, and sitting down three times during the workout is still doing CrossFit. In making these modifications the athlete is merely turning down the intensity. Strength and conditioning gains come fastest for athletes who hold the highest average intensity over sustained periods. Consistency must be established at any general intensity level before it is appreciably turned up or the specter of burnout looms. Countless people have after three spectacular CrossFit workouts stated a preference for a fiery death over coming back for a forth workout. They went too hard - too intense. This brings us to a few final points about intensity. Intensity and results are directly proportional, but intensity and comfort are inversely proportional. Choosing for greater intensity is choosing for more fitness, but, also, greater personal sacrifice in the form of discomfort. Expecting elite fitness from comfortable efforts is naive, while going too fast is dooming. No formula can sort these issues out for you; the intuition of athletes and coaches everywhere has smartly outperformed all formalized approaches. Knowing the taste and feel of intensity is no less than coming face to face with the real cost of elite fitness. --Greg Glassman A Beginners Guide to CrossFit The CrossFit Journal Issue 26 Oct 2004

Sunday, March 28, 2010

Monday March 29

Three parts: A) Deadlift 3x3 or 3x5 B) 3 rounds max push-ups max pull-ups C) 3 rounds @ 5 minute intervals bottom to bottom Tabata Squats 400m run Everything that we shut our eyes to, everything we run away from, everything we deny, denigrate or despise, serves to defeat us in the end. What seems nasty, painful, evil, can become a source of beauty, joy and strength, if faced with an open mind. Every moment is a golden one for him who has the vision to recognize it as such. - Henry Miller

Saturday, March 27, 2010

Sunday March 28

Rest Day True wisdom is less presuming than folly. The wise man doubteth often, and changeth his mind; the fool is obstinate, and doubteth not; he knoweth all things but his own ignorance. -- Akhenayon

Friday, March 26, 2010

WOD for Saturday March 27

Free Work out of the Day! Today: Saturday; morning at 9:00AM and evening @ 5:00PM. These Workouts are open to the public and all are Welcome. Come and see what TwinFreaks CrossFit is about. “Marathon runners talk about hitting ‘the wall’ at the twenty-third mile of the race. What rowers confront isn’t a wall; it’s a hole – an abyss of pain, which opens up in the second minute of the race. Large needles are being driven into your thigh muscles, while your forearms seem to be splitting. Then the pain becomes confused and disorganized, not like the windedness of the runner or the leg burn of the biker but an all-over, savage unpleasantness. As you pass the five-hundred-meter mark, with three-quarters of the race still to row, you realize with dread that you are not going to make it to the finish, but at the same time the idea of letting your teammates down by not rowing your hardest is unthinkable…Therefore, you are going to die. Welcome to this life.” –Ashleigh Teitel

Thursday, March 25, 2010

WOD for Friday March 26

From Crossfit Football Im-press Me 5 rounds 1 press @ 90% of 1RM 1 strict pull-up 1 press @ 90% of 1RM 3 strict pull-ups 1 press @ 90% of 1RM 5 strict pull-ups Honor isn't about making the right choices. It's about dealing with the consequences. - Midori Koto

Wednesday, March 24, 2010

WOD for Thursday March 25

Griff 800 meters run 400 meters run backwards 800 meters run 400 meters run backwards

Tuesday, March 23, 2010

WOD for Wednesday March 24

TwinFreaks Gulag 3rd WOD from the sectionals: AMRAP in 10 minutes 6 Squat cleans 135/95 9 Chest to Bar Pull-ups 12 box jumps 24/20

Monday, March 22, 2010

WOD for Tuesday March 23

Waiters walk after handstand push-ups #1 Overhead Squats 3's or 5' #2 U pattern bear crawl 10 push-ups 10 pull-ups U pattern bear crawl 9 push-ups 9 pull-ups U pattern Bear crawl 8 push-ups 8 pull-ups U pattern bear crawl 7 push-ups 7 pull-ups U pattern bear crawl 6 push-ups 6 pull-ups U pattern bear crawl 5 push-ups 5 pull-ups U pattern bear crawl 4 push-ups 4 pull-ups U pattern bear crawl 3 push-ups 3 pull-ups U pattern bear crawl 2 push-ups 2 pull-ups U pattern bear crawl 1 push-up 1 pull-up

Sunday, March 21, 2010

I took all of one picture the whole time. Squats 3's or 5's max rounds and reps in 8 minutes 4 HSPU 8 KB swing 32/24 12 sit-ups It was very inspiring to be a judge at the sectionals this past weekend. I saw some amazing performances of shear will and just some incredible athletes giving it their all. I have several friends who qualified to go on to regionals and am excited to go watch them in May. I hope that many of you will also be there as spectators and supporters. It's great to watch this level of performance, very inspiring, I'll be there next year and I hope that some of you will also if only for the sheer joy of being with people who love Crossfit as much as you do.

Saturday, March 20, 2010

WOD for Sunday March 21

Rest Day Come down to the Colorado state patrol academy in Golden and watch the Rocky Mountain Sectionals. Vanessa did great on Saturday, she got here first muscle-ups and rocked the row, KB swing, run WOD. I expected many more of you will want to enter the sectionals next year, it's a lot of fun to compete against people from other CrossFit affiliates and meet other crazy people who love CrossFit.

Friday, March 19, 2010

WOD for Saturday March 20

Free Work Out of the Day at 5:00PM or 10-9-8-7-6-5-4-3-2-1 sit ups burpees double unders

Thursday, March 18, 2010

WOD for Friday March 19

Stretching after the WOD is important. Grace 30 Clean and Jerk for 135/95 Tomorrow: Free Saturday WOD is at 5:00 PM. All are welcome. The rocky mountain sections are this weekend in Golden, thirty men and thirty women will qualify to compete at the regional games. There they will compete to qualify for the 4th Annual CrossFit games in Aromas California this summer.

Wednesday, March 17, 2010

WOD for Thursday March 18

Sam and Josh trying not to count how many HSPU, Dips and push-ups they have already done during 'Death By'. We were going to do this one on Friday but with the possible change in weather I switched them around. So 2 x 800m run 4 x 400m run 6 x 200m run rest as needed

Tuesday, March 16, 2010

Wednesday March 17

Death By With a continuously running clock do; 1 Hand Stand Push-up the first minute 2 the second minute 3 the third minute etc until you cannot complete the number or reps required. Immediately go to 1 Dip then 2 dips the next minute 3 etc until you cannot complete the number of rep required. Immediately go to 1 push-up then 2 push-ups then 3 etc until you cannot complete the number of reps required. There will be a Free Work Out of the Day on Saturday at 5:00pm, it is open to the public and all are welcome.

Monday, March 15, 2010

WOD for Tuesday March 16

Vanessa, slow shutter speed here, it was deep enough. AMRAP in 20 minutes 10 good-mornings 65/45 10 Knees to Elbows 10 OHS @ 95/65 This weekend are the sectional qualifiers for our region. They are being held down in Golden. Vanessa is going to be competing, be sure to wish her good luck when you see her! This Saturdays Free Workout of the day @ 5:00PM. All are welcome. Come and see what CrossFit is all about.

Sunday, March 14, 2010

Monday March 15

21-15-9 reps of: 225 pound Deadlift 135 pound Overhead squat This weekend are the sectional qualifiers for our region. They are being held down in Golden. Vanessa is going to be competing, be sure to wish her good luck when you see her!

Saturday, March 13, 2010

Friday, March 12, 2010

Free Work out of the Day! Today, Saturday morning at 9:00AM and @ 5:00PM. These Workouts are open to the public and all are Welcome. Come and see what TwinFreaks CrossFit is about.

Thursday, March 11, 2010

WOD for Friday March 12

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 Saturday free Workout Of the Day at both 9:00am and 5:00pm

Wednesday, March 10, 2010

WOD for Thursday March 11

As Many Rounds As Possible in 12 minutes 5 Hand Stand Push-ups 7 Dips 9 weighted lunges each leg Sam doing kettlebell thrusters

Tuesday, March 9, 2010

WOD for Wednesday March 10

3 Rounds for Time 5 Dead Lift @80% of 1RM 10 Dumbell thrusters @ .5 % BW total 15 Pull-ups Susan and Jim get in some early morning Dead lifts

Monday, March 8, 2010

Tuesday March 9

Work Out of the Day Three Clean and Jerk on the minute for 10 minutes Fernando hits the top of the swing.

Sunday, March 7, 2010

WOD for Monday March 8

Helen

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

Friday, March 5, 2010

Saturday March 6

One of my favorite Crossfit tee-shirt saying is: CrossFit: Training not to Suck at Life Now whatever you think of the casual swearing, it's the message that is important. CrossFit training makes your life easier. When you are stronger, leaner, faster, more flexible and agile, it just makes life better. Knowing that you can get the tasks of daily life done with ease, whatever they are; mucking out stalls, vacuuming, carrying in the groceries, etc. is tremendously liberating. Above and beyond that is getting better at your sport, whatever it is, ultra running, snowboarding, skiing and any martial art, all of these are improved with greater accuracy, cardio conditioning, and explosive power. Training not to suck at life, it's what CrossFit is about. Saturday morning free Workout Of the Day at both 9:00am and for a few weeks 5:00pm

Thursday, March 4, 2010

Friday March 5th

part A Row 5 K part B 5 minute snatch test

Wednesday, March 3, 2010

Thursday March 4

There is a Cost for Giving up 50 thrusters 115/75 For every break, do rounds of Cindy in a ladder type fashion, ie first break 1 round second break two rounds, ad nauseum. Keep track of both rounds of Cindy done and total time. Free Work Out of the Day on Saturday at both 9:00am and 5:00pm. Come and see what CrossFit is all about.

Tuesday, March 2, 2010

WOD for Wednesday March 3

200 m run 20 OHS 115/85 20 ring push-ups 200m run 15 OHS 15 ring push-ups 200 m run 10 OHS 10 ring push-ups Sweat angels are always welcome.

Monday, March 1, 2010

WOD for Tuesday March 2

Two parts to a whole 10 minute AMRAP 1 snatch 95/65 3 Hang Power Snatch 95/65 5 Over Head Squats 95/65 Rest 3 minutes 10 minute AMRAP 1 clean 135/95 3 front Squat 135/95 5 thruster 135/95 May also be done with dumbells, alternating hands