Friday, April 29, 2011

Weekend 4/30-5/1

Free Work Out at 9 am
5 Parallette HSPU
10 Toes through Rings
15 Medicine Ball Cleans
2 pm
Sectionals WOD 11-6
6 pm
Sunday Suicide Squad
a fast and furious WOD
Next week we will have 7:30pm classes Tuesday and Thursday.
The chest to bar pull-up. Enjoy Paris, Alex!

Thursday, April 28, 2011


WOD "Karen" 150 Wall Ball Shots for Time 20/14 At least there aren't toes to bar first.


WOD Every minute on the minute 10 Box Jumps 24"/20" then Overhead Squats 75/55 for the rest of the minute stop when you have completed 100 OHS I love these "accumulation" WODs; maybe you will too! The sweat angel is a good sign. It means the body is no longer laying there.

Tuesday, April 26, 2011


WOD Overhead Squat 1-1-1-1-1-1-1 then volume training, which is getting great reviews 6:30 Sectionals WOD 11-6 Melissa finished Foundations and will be joining classes when not working on her Master's at CSU.

Monday, April 25, 2011


WOD 15 Thrusters 135/95 15 Weighted Pull-Ups 35/20 21 Thrusters 95/65 21 Weighted Pull-Ups 20/10 36 Thrusters 65/45 36 Pull-Ups
Vanessa and Alex, wall ball shots during sectionals WOD 11-5


WOD 21 Dead Lifts 225/155 400m Run 18 DL 400m Run 15 DL 400m Run 12 DL 4000m Run At 5:29am I can't remember the Vince Lombardi quote that goes with this, but you've been here, and you can use your own quote.

Saturday, April 23, 2011

Sunday (Bloody Sunday)

Vanessa is conducting classes at 5 and 6pm. Sunday is always a good time. Is CrossFit effective, Steve?

Thursday, April 21, 2011

Friday 4/22

WOD 50 Box Jumps 5 Rope Climbs 50 KB Swings 50 DB Hang Power Cleans 800m Run 50 Back Extensions 5:30am Olympic lifting.

Wednesday, April 20, 2011

Thursday 4/21

WOD 3 Rounds for Time 12 Muscle Ups 75 Squats Simi has to hold this until I change the picture again tomorrow.


WOD 3 Rounds for Time 10 Dead Lifts 275/185 50 Double Unders Feminine = Strong = Beautiful (Studies in Red and Black II)

Monday, April 18, 2011

Tuesday 4/19

WOD 3 x 800m runs: 2 minutes rest The garage door without which CrossFit wouldn't exist, and the barbell without which useful Humans wouldn't exist. You'd have to ask Vanessa or Darla where this was taken, but it feels like home to me.

Sunday, April 17, 2011

Monday 4/18

WOD Clean 3-3-3-3-3-3-3 then more volume training. Monday 4/18 only, the 7:30 and 8:30am classes are cancelled. Eric scored an impressive 98 on sectionals WOD 11-4. Inspiring, Eric!

Friday, April 15, 2011

Weekend 4/16-4/17

Saturday 9am work out free and open to the public. 2pm Sectionals WOD #4 Sunday 1:30pm Sectionals WOD #4 There will be no 5pm and 6pm classes Sunday as Vanessa and Darla are in Colorado Springs attending the Olympic lifting certification. Clean up! "Go, Megan."


WOD 5 Rounds for Time 400m Run 20 Burpees 15 DB Rows 50/35 So if you don't have a great or even good kinesthetic sense and you're practicing power jumps for double unders, you can try the "gun sight" method I invented accidentally. See how far you can make the school district building float between the bars over the window. If you prefer natural scenery, shift a few feet to the right and you get a nice tree that also works.

Wednesday, April 13, 2011


WOD Snatch 1-1-1-1-1-1-1
followed by some serious work on goats
Wall walk detail.


WOD 21-18-15-12 L Pull-Ups 20-16-12-8 One Legged Squats (10 L, 10 R) Woman + Barbell = Strong Sectionals WOD 4 will be held at 6:30 pm. If you can't do muscle-ups, you can still watch James do face the bar burpees and feel better.

Monday, April 11, 2011


WOD "Elizabeth" 21-15-9 Clean 135/95 Ring Dips Clean - hip crease below the knee.

Sunday, April 10, 2011

Monday 4/11

WOD 5 Rounds for Time 20 GHD Sit-Ups 5 Push Jerks The 8:30am class is cancelled Monday. Super-Katie

Friday, April 8, 2011

Weekend 4/9-4/10

Saturday A free, classic CrossFit Work out of the Day - WOD - at 9am. If you've e-mailed us about starting this is the time to come in and experience the power of CrossFit free and with no obligation. Free, got it? 2pm CrossFit Games Sectionals WOD #3 5 Minute AMRAP Squat Clean & Jerk 165/110 Sunday Crushing CrossFit with Vanessa at 6pm. This tends to the short but heavy WOD. Get your aggression out here. Wall walks, pure shoulder bliss.


AMRAP 15 Row 250 meters 25 Push-Ups Pull-ups are just vertical rowing with the damper on 500 and no leg drive, so no problem.

Thursday, April 7, 2011


WOD 6 Muscle Ups 30 Wall Ball Shots 20/14 12 HSPU 15 Power Cleans 135/95 One year ago today, Adam was new to CrossFit and set his arms ablaze doing push-ups.

Tuesday, April 5, 2011


WOD 5 Rounds for Time 10 Push Ups 10 Box Jumps 24/20 2-4-6-8-10 Push Jerks 65-70% 1RM Mike D after his 2,000m race. Like other aspects of CrossFit, it's not supposed to be a Sunday stroll. Get after it!


WOD Dead Lift 5-5-5-5-5 Weighted Pull-Up 1-1-1-1-1-1-1 Cash Out Trainer's Choice Okay guys, from here you just pull and you've got it.

Monday, April 4, 2011


WOD 5 RfT 10 Wall Climbs 10 Toes to Bar 20 Box Jumps 24/20 Sometimes doing the blog is as challenging as double unders and then the whole weekend gets missed and you don't get a photo. The horrible truth is that I practice the blog 6 times a week.