Tuesday, May 31, 2011

Tuesday

WOD
AMRAP 12
5 Bench Press 185/125
5 Squats 225/155


"Woman, Barbell, Dog"

Friday, May 27, 2011

Weekend 5/28-5/29

Saturday 9am experience the insane power of CrossFit with a team work out.  Free and open to the public.

Sunday Sunday Suicide Squad is moving this Sunday only to 11am for the Filthy Finny.

Monday 0530, 0730, 1000 and 1100 are out (not happening,)  6:30pm is in (happening.)


Mid-line stability with the overhead squat, approximately 120 times more productive than the sit-up.

Thursday, May 26, 2011

Friday 5/27

Darla and Jenn had a good showing at the NASA meet, with Darla pulling a 270 pound deadlift!  There is no video, so this one from our previous meet will have to do.  There are more meets coming up - a USAPL meet this summer and a NASA meet in August.  Competition is good for the soul.  You will need to focus despite distractions and put it all on the line.  Plus, having a competition looming in your future is a fabulous motivator, and can turn your optional "work-out" into necessary "training".

We have a fit, strong guy signed up for the On-Ramp/Skills class already.  Time to sign up and see if you can beat him!  This session only we will have classes later in the evening to accommodate your schedule.  (Sunday 7pm, Monday 7:30, and Wednesday at 6:30.)  If you sign up with a friend or two, all of you get 20% off.

Clayton and Chris getting ready to join classes. 

Thursday

WOD
AMRAP 15
4 x 50 ft Shuttle Run
21 Hollow Rocks
21 Rocking Supermen
"Poetry"

Tuesday, May 24, 2011

Wednesday

WOD 5 Rounds for Time 20 Back Squats 135/95 20 yard Handstand Walk A rare but significant Uncle James FAIL. Summer special: Sign up with a buddy and both of you will get 20% off the price of our On-Ramp program! Keep each other accountable! This four-week class will give you the skills and conditioning you need to join our regular classes. Limited to eight people. Classes start June 5th - Sunday 7:00, Monday 7:30, and Wednesday at 6:30. Call (720) 204-2631 or email james@twinfreakscrossfit.com .

Monday, May 23, 2011

Tuesday 5/24

Shoulder press, heavy singles
10, 9, 8... 3,2,1
Kettlebell swing
Push-up
Box jump
Summer special: Sign up with a buddy and both of you will get 20% off the price of our On-Ramp program! Keep each other accountable! This four-week class will give you the skills and conditioning you need to join our regular classes. Limited to eight people. Classes start June 5th - Sunday 7:00, Monday 7:30, and Wednesday at 6:30. Call (720) 204-2631 or email james@twinfreakscrossfit.com .

Sunday, May 22, 2011

Monday

WOD Three rounds for time of: Run 400 meters 75 pound Squat snatch, 15 reps 9 Handstand push-ups Haeffner conquers the rope.

Friday, May 20, 2011

Saturday & Sunday 4/21 & 4/22

Are you tired of being slow and weak? Come in and try out CrossFit! Saturday at 9 am is the only class open to the public, and it is free. We will share with you the fun experience of a Tabata workout. Insert evil laugh here.
Darla and Jennifer are off to Denver to weigh-in for the NASA drug-free Powerlifting meet. They will be competing Saturday all day. Spectators are welcome for a small cash fee. http://www.nasa-sports.com/Entry%20Forms/Entry%20BP%20Nats.htm Go sisters!
Paleo potluck and talk tomorrow after the WOD. All are welcome. Come say goodbye to Dr. Steve. It's been a pleasure having him in the gym: he's been coachable, cheerful, and an example of the intensity we are striving for in CrossFit.

Thursday, May 19, 2011

Friday 5/20

WOD Hang Power Snatch 3 - 3 - 3 - 3 - 3

Not only did Anna learn how to climb the rope, but she did it multiple times in the WOD. Way to go! Happy birthday, James! Many happy returns of the day and we hope you can walk tomorrow.

There will be a talk on Saturday after the WOD by chiropractor Dr. Steve Nagel, on maximising results from your workout with optimal nutrition. We are also having a good-bye party for Steve and a Paleo potluck. (You will find out more about this Saturday, but basically: bring meat, fish, or vegetables, but no sugar, grains, dairy, or legumes.) Vanessa

Thursday

WOD
5 Rounds for Time
3 Rope Climbs
7 Dead Lifts 255/155
10 Knees to Elbows
The rowers are reserved between 5 and 7pm today, and possibly for quite some time after that.

Wednesday, May 18, 2011

Wednesday

WOD An exquisite combination of double unders, thrusters, and rowing, artfully combined to satisfy the discerning crossfitter. Overhead. http://www.chowstalker.com/ and http://www.thefoodee.co/Home/Index are paleo recipe resources you might enjoy looking at. Or you could be like me and apply heat to meat and vegetables and call it good.

Tuesday, May 17, 2011

Tuesday

WOD
21-15-9
SDHP 95/65
OHS 95/65
30 excruciating seconds to flat abs.

Sunday, May 15, 2011

Monday

WOD
1000m Row
50 DB Squat Snatch
750m Row
35 DB Squat Snatch
500M Row
20 DB Squat Snatch
Token male. (Ubiquitous female in background.)

Friday, May 13, 2011

Weekend 5/14 - 5/20

Saturday 9am
Free CrossFit work out open to the public. If you're afraid to be awesome alone, don't worry this will be a team work out.
Sunday 6pm
Sunday Suicide Squad
I don't control this anymore. I just have a majority vote, and I'm voting for kettle bells again.
The sit-up is also an exercise.

Friday the 13th

Blogger was temporarily unavailable for several hours. Just plan on doing pull-ups, push-ups, and squats. Or stop by my work and we'll shoot some free throws.

Wednesday, May 11, 2011

Thursday

WOD
5 RfT
50 ft Barbell OH Walking Lunge
21 Burpees
Rock the Bells.
Friday is "Cindy." If you haven't done it lately, come in and get a benchmark.

Tuesday, May 10, 2011

Wednesday

WOD
800m Run
25 Squats
600m Run
25 Push-Ups
400m Run
25 Pull-Ups
Simi- 9 feet with room to spare.

Monday, May 9, 2011

Tuesday

WOD "Kelly" 5 RfT 400m Run 30 Box Jumps 30 Wall Ball Shots Prowler weather.

Monday

WOD "Annie" 50-40-30-20-10 Double Unders Sit-Ups "Rings"

Friday, May 6, 2011

Weekend 5/6-5/7

Saturday at 9am "Eva" 5 Rounds for Time 800 meter run 30 kb swings 32/24 30 pull-ups Try CrossFit for free. What do have to lose besides your gut? Sunday 6pm Sunday Suicide Squat James is back. And he's angry after working all those weekends.
"Crushed"

Friday

WOD "the Bear" 5 Rounds 7 Power Cleans 7 Front Squats 7 Push Presses 7 Back Squats 7 Push Presses "Clearance"

Thursday, May 5, 2011

Thursday

WOD AMRAP 15 15 CtB Pull-Ups 30 Second L-Sit Careful, you'll break the Awesome Meter. Try out the 7:30 pm class tonight, but be aware it's traditional to walk in from Firestone.

Wednesday, May 4, 2011

Wednesday

WOD On the Minute for 15 Minutes 5 Squat Cleans 115/75 10 Push-Ups Awesome Meter: rowing - 9, box jumps - 2. Still training across broad modalities registers a 10 on the Awesome Meter.

Tuesday, May 3, 2011

Tuesday

WOD
"Whitman"
7 RfT
15 KB Swing 24/16
15 Power Cleans 95/65
15 Box Jumps 24/24
Look ma, no feet.
An additional class will be held at 7:30pm today.

Monday, May 2, 2011

Monday

WOD
Snatch Balance 3-3-3-3-3
and then 20 minutes with the goats
That's a pull-up, and it could be yours in 20 minutes a day, twice a week.