Wednesday December 1 2010

Foundations class warming up with bear crawl.

Get started at TwinFreaks CrossFit, come to our Foundations and skills classes, these are continuing classes to learn the basics of CrossFit. You may begin any day they are offered. Monday, Tuesdays and Thursdays at 5:30PM.

Medicine Ball Cleans, Weighted AbMat Sit-ups, Kettlebell Farmer's Walks, Box Jump (24 in.)s - Post Result

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As many rounds as possible in 15 minutes of: 20 Medicine Ball Cleans 20 Weighted AbMat Sit-ups 200 m Kettlebell Farmer's Walk 20 Box Jump (24 in.)s Post total rounds.

Tuesday 30 November 2010

This is by Darrel White, AKA Bingo, a longtime CrossFitter and a thoughtful writer. His Blog isn't only about CrossFit and is well worth reading.

Random Thoughts from a Restless Mind » Blog Archive » Sunday Musings 11/28/10

Bear - Post Result

"The Bear" Perform one of each of the following: Power Clean Front Squat Push Press Back Squat Push Press Strategy: Start with a manageable weight and make sure you finish the first round, rest sufficently, ramp up the weight for the next round and try to finish. Rinse, repeat. Complete the series of movements seven times per round, and complete a total of five rounds. Once you begin a round, the weight cannot rest on the floor until the round is completed. Rest 3-5 minutes between rounds. The goal is not to complete the workout in a set amount of time, but rather to complete it with the heaviest weight possible.

Get started at TwinFreaks CrossFit! Come to our Foundations and Skills classes on Monday,Tuesday and Thursday evenings at 5:30PM. You maybe begin any evening.

Sunday 27 November 2010

Sunday's WOD is always a surprise, be there at 6:00PM.

Ready to join the team at TwinFreaksCrossfit?

The most common way to join is by taking our Foundations and Skills classes on Monday, Tuesday and Thursday's at 5:30PM. This series of twelve classes will prepare you to join our regular WOD classes and will also give you a great workout each night while you learn.

You may begin at any time. Please call to let us know when you're coming.

720-204-2631

Saturday 26 November

Last heat of the Earn your Turkey WOD

Free Workout of the day at 9:00am, Open to the public, all are welcome.

Ready to get started at TwinFreaks CrossFit?

Join our Foundations and Skills Class on Monday, Tuesday and Thursday nights at 5:30PM.

Thanksgiving Day Thursday 25 November 2010

Happy Thanksgiving one and all, If you can get in for the WOD with James at 9:30, Michael and Clarissa are expected, :) Of course there are several 5k Turkey trots going on today, or just eat pie.

Power Cleans, Ring Push Ups, Double Unders - Post Result

As many rounds as possible in 10 minutes of: 2 Power Cleans 0 lbs, use90% of 1RM 10 Ring Push Ups 25 Double Unders Post total rounds, and power clean weight

Wednesday 24 November 2010

Medicine Ball Cleans, Toes-to-Bars, Kettlebell Swings - Post Result

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For Time:

25 - 20 - 15 - 10 - 5, Medicine ball cleans 10 - 10 - 10 - 10 - 10, Toes to bar

5 - 10 - 15 - 20 - 25, Kettlebell swings

ThanksGiving Schedule

Thursday morning class at 9:30am,

Friday morning class at 10:00,

Saturday morning class at 9:00am.

Tuesday 23 November 2010

Why do you do CrossFit?

We are going to run one WOD on Thursday/Thanksgiving day in the morning at 9:30 am, and on Friday morning at 10:00am.

Todays WOD:

Front Squat

1-1-1-1-1-1-1

and a quick cashout

Monday 22 November 2010

Burpees, Wall Balls, Deadlifts - Post Result

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7 rounds for time of: 10 Burpees 7 Wall Balls 20/16 lbs 3 Deadlifts 0 lbs, this should be heavy, no touch and go, must reset each rep. Post total time and load for Deadlift

Sunday 21 November 2010

Saturday was an A+ day for TwinFreaks CrossFit athletes: James D took a team down to the Raw Power lifting competition where they all took home 1st. There were several PR's including Jennifer and Darla who both PR'd their Deadlift, James got a total of 915, Squat, deadlift, bench.

Further north at MBS CrossFit's Earn Your Turkey event the team of Adam, Sara and Simi each had a great day. All three PR'd their CrossFit Total; Squat, Deadlift, Press. Sara pr'd her 5K and Adam got first in his division in the 5K and the WOD, and thus won the men's intermediate division.

The final WOD, not announced until after the total, was one round: 15 GTOH, 10 burpee wall jumps, 6' wall, and then either rope climbs 5/3 15' or in the intermediate divisions, 30 rope pull-ups, 10 burpee wall jumps and 15 GTOH. It looked fun and was a true leveler.

MBS put on a great event, well organized and a lot of fun for all involved. Steve and Jim both came down to volunteer and cheer, Margaret came to cheer and heckle.

Super proud of all of you, I'll figure how to get the whole album posted to the site tomorrow.

So rest, go in for the 6:00pm WOD with James or try;

5 RFT

400m run

10 push-up

10 sit-up

10 squat

Saturday 20th November

Free Workout of the day at 9:00am, Open to the public, all are welcome.

Ready to get started at TwinFreaks CrossFit?

Come for a free session of our Foundations and Skills Class on Monday, Tuesday and Thursday nights at 5:30PM.

Friday 19 November 2010

The Air Force WOD - Post Result

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For Time: 20 Thrusters, (95/65) 20 Sumo Deadlift High-pulls, (95/65) 20 Push Jerks, (95/65) 20 Overhead Squats, (95/65) 20 Front Squats, (95/65) Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 minute cap. Post total time.

Want to get started at TwinFreaks Crossfit?

You need to come to our Skills classes on Monday Wednesday and Thursday @ 5:30. You may start any day that Skills class is offered. Call 720-204-2631 to let us know that you're coming

Thursday 18 November 2010

I missed a picture of Simi finding her limit, actually I think they each made these but my phone camera is slow.

Pull-ups, Ring Dips, Air Squats - Post Result

3 rounds for time of: 15 Pull-ups 21 Ring Dips 50 Air Squats Post total time.

Wednesday 17 November 2010

It's amazing how much how intense a workout you can get with a length of PVC and the determination to make every rep right.

Weighted Pull-ups

1-1-1-1-1-1-1

post weight each round

Annie - Post Result

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

Want to get started at TwinFreaks Crossfit?

You need to come to our Skills classes on Monday Wednesday and Thursday @ 5:30. You may start any day that Skills class is offered. Call 720-204-2631 to let us know that you're coming.

Tuesday, 16 November 2010

CrossFit Games 2009 - WOD #5: Squat Snatches, Wall Balls - Post Result:

3 Rounds for time of:

30 Squat Snatches 75 lbs 30 Wall Balls 20 lbs Post total time.

This coming Saturday we have athletes participating in two different events, a Raw power lifting event and the Earn your Turkey competition at MBS CrossFit. I'm sure all of them would welcome your support by going to watch them.

Monday 15 November 2010

Standing Broad Jump, Over Low Hurdle 6"s, 1 Arm Dumbell Split Cleans, 1 Arm Dumbell Split Jerks - Post Result

As many rounds as possible in 12 minutes of: 3 6 ft Standing Broad Jump, Over 9" Hurdle (4'jump,6"hurdle women) 5 1 Arm Dumbell Split Cleans 45/30 lbs R 5 1 Arm Dumbell Split Jerks 45/30 lbs R 3 6 ft Standing Broad Jump, Over 9" Hurdle (4'/6"women) 5 1 Arm Dumbell Split Cleans 45/30 lbs L 5 1 Arm Dumbell Split Jerks 45/30 lbs L Post total rounds

Sunday 14 November 2010

• A running WOD option,
  Notes

  Go to a local track and try this, either bring a person with you to time it or download a tabata timer app

• Sprint, Rest - Post Result

  record total distance

  15 rounds for distance of: Sprint 20 seconds Rest 40 seconds Start each round at previous round's end point

Saturday 13 November 2010

9:00am is a free Workout open to the public all are welcome.

• WOD for Saturday November 13th

  as two man teams, both do all runs together.

• divide the exercises as needed

• Painstorm 04/07 - Post Result
• 100 m Run
• 50 Burpees
• 200 m Run
• 100 Push-ups
• 300 m Run
• 150 Walking Lunges
• 400 m Run
• 200 Air Squats
• 300 m Run
• 150 Walking Lunges
• 200 m Run
• 100 Push-ups
• 100 m Run
• 50 Burpees
• Post total time.

Friday 12 November 2010

Tomorrow is Saturday On Saturday mornings at 9:00am we run a free WOD, open to the public, come and see us.

Helen - Post Result

Three rounds for time: Run 400 meters 21 Kettlebell swings 24/16kg 12 Pull-ups Post time.

This is a good post that explains well why we're always reminding you to jump and shrug/get full triple extension, before you start to pull on both the clean and the snatch. crossfiteastsac.typepad.com/crossfit_east_sacramento/2010/11/too-much-muscle-and-the-core-to-extremity-violation.html

Thursday 11 November 2010

I loved this poster at the hand surgeons office. More Crossfit Total PR's today, good work everyone, I loved looking at those numbers. Thursday's WOD

Back Squat, Dumbbell Overhead Walking Lunge, Burpees - Post Result

Complete as many rounds as possible in 20 minutes of: 185/125 pound Back squat, 7 reps 45/35 pound dumbbell Overhead walking lunge, 10 steps (right hand) 7 Burpees 45/35 pound dumbbell Overhead walking lunge, 10 steps (left hand) Post total rounds.

Wednesday 10 november 2010

CrossFit in the Dark! Tuesday's Foundations and Skills class got to warm-up with the lights on but from then on it was all dark. We worked on Kettle bell swings and burpees for the WOD and Hang cleans from the power position to just below the knee. Good work everybody! Simi and Steve got a jump on todays CrossFit total during the 6:30 class. Both Pr'd their Squat and deadlift by 20+lbs.

CrossFit Total - Post Result

Back squat x 1 rep, Shoulder Press x 1 rep, Deadlift x 1 rep Post total weight. :0

Tuesday 9 November 2010

Front Squats, Pull-up (chest-to-bar)s, Double Kettlebell Swings - Post Result

3 rounds for time of: 9 Front Squats 135/95 lbs 12 Pull-up (chest-to-bar)s 15 Double Kettlebell Swings 24/16 kg

Monday 8 November 2010

Rekindling the Metcon Fire | CrossFit Lisbeth: "- Sent using Google Toolbar"

Hang Power Snatches, Bear Crawls, Bear Crawl Backwards - Post Result

As many rounds as possible in 12 minutes of: 10 Hang Power Snatches 75/55 lbs 20 m Bear Crawl 20 m Bear Crawl Backward Post total rounds. ;)

Sun 7 November 2010

Nancy learning the push press; a very nice top position and Jean working on kettlebell swings. These look like a great deal. http://store.crossfit.com/products/mens-graphite-games-sweatpant and a nice bit from CrossFit Fire http://crossfitfire.com/all-the-stuff-you-dont-like/

Saturday 6 November 2010

Saturday mornings at 9:00am we run a free bootcamp style workout. This is open to the public and all are welcome. Are you ready to get started at TwinFreaks Crossfit? Everyone begins in our Foundations and Skills classes on Mondays, Tuesdays and Thursdays @ 5:30PM. This is where you will be for your first 3 weeks or 12 classes. You may begin on any Monday, Tuesday or Thursday no need to wait. Your first month of foundations classes, three times a week, is $135.00.

WOD Jack; as a two man team - Post Result

9 rounds for time of: 20 Push Presses 115/85 lbs 20 Kettlebell Swings 24/16 kg 20 24/20 inch Box Jump Post total time.

Friday 5 November 2010

Saturday mornings at 9:00am we run a free bootcamp style workout. This is open to the public and all are welcome. Want to get started at TwinFreaks Crossfit? You need to come to our Foundations and Skills classes on Monday, Wednesday and Thursday @ 5:30PM. This is where you will be for your first 12 classes. You may start any day that Skills class is offered. Call 720-204-2631 to let us know that you're coming.

Deadlift, Push-ups - Post Result

10 rounds for time of: 15 Deadlifts 135/95 lbs 15 Push-ups Post total time.

Thursday 4 November 2010

Nice low hip at the bottom of the Sumo Deadlift High Pull

Thrusters, Hanging Power Cleans, Sumo Deadlift High-pull - Post Result As Many Rounds As Possible in 20 minutes 5 Thrusters 95/65 7 Hang power clean 95/65 10 Sumo Deadlift High Pull 95/65 post rounds to Beyond the white board

Want to get started at TwinFreaks Crossfit? You need to come to our Foundations and Skills classes on Monday, Wednesday and Thursday @ 5:30PM. This is where you will be for your first 12 classes. You may start any day that Skills class is offered. Call 720-204-2631 to let us know that you're coming.

Wednesday 3 November 2010

Want to get started at TwinFreaks Crossfit? You need to come to our Foundations and Skills classes on Monday, Wednesday and Thursday @ 5:30PM. This is where you will be for your first 12 classes. You may start any day that Skills class is offered. Call 720-204-2631 to let us know that you're coming.

WOD: Sumo Deadlift High-pull, Push Jerk - Post Result 21-18-15-12-9-6-3 SDHP 75/55 Push jerk 75/55 post time to /beyond the white board

Another post by Lisbeth Darsh on facebook: CrossFit Lisbeth "I did what was required.”

That’s a sure path to . . . mediocrity. If you want to be just another face in CrossFit or in life, do only what’s required. Do no more. Never go an extra step, an extra rep, an extra round, an extra second.

Never, ever stand out from the crowd or distinguish yourself in any way. Just do the minimum.

Do exactly what’s required. And no more.

And, please, justify your actions. I’m tired. I didn’t get enough sleep. I’m not Zoning. My shoulder hurts. My leg hurts. My right gluteas medial oblongotus flux capacitor hurts.

Do what you can safely live with in your conscience. Just the amount of effort that pushes you over the border into “See, I tried.”

And then you can live with the consequences, I suppose. You can put the blame off yourself and toss it onto someone or something else. It wasn’t you that failed after all. You tried. The reason you failed was your genes. Or that bar. Or the workout. Or CrossFit. Or your coach. Or your father. Or your girlfriend. Or whatever. Just as long as it’s not you. Because, after all, you tried.

And that should work. As long as your conscience doesn’t tap on your shoulder. Or wake you up at night. Or live right now somewhere in the back of your mind, wondering what would have happened — how you would feel — if you had gone a little bit harder, been a little bit stronger, got an extra round, done the right thing . . .

The CrossFit Conscience. It haunts some of us. Do you have it?

Tuesday 2 November 2010

Want to get started at TwinFreaks Crossfit? You need to come to our Skills classes on Monday Wednesday and Thursday @ 5:30. You may start any day that Skills class is offered. Call 720-204-2631 to let us know that you're coming.

4 x 500M Rows - Post Result

4 x 500M Rows Post time for each round.