Thursday, June 30, 2011

Friday July 1st


30 Muscle-ups for time

If you cannot yet do a muscle up, this will be a day to work on your strength and skill.  We will show you several different progressions to substitute for the muscle-up.  Some of you just need to get stronger, so you will do a lot of ring pull-ups and dips.

Mike had some new toys today.  He's serious about his Olympic lifting and makes sure to get a bunch of practice in every week.  Now he's got the right equipment, too.  These shoes provide stability and just enough heel lift to allow you to get down into your squat without the infamous and terrible "buttwink".

Wednesday, June 29, 2011


"13 Down"
Kettlebell Swing 24/16 13-12-11...3-2-1
Burpee                         13-12-11...3-2-1


There is no 5:30 am class on Thursday.

Tuesday, June 28, 2011

Wednesday 6/29

Please welcome Robyn and John when you see them in class.  They will graduate from On-Ramp this week and they will be a lot of fun!


Open WOD #2
9 deadlifts
12 push-ups
15 box jumps

Monday, June 27, 2011

Tuesday 6/28

Make-up Murph if you didn't get a chance to do it yesterday, otherwise:

Thruster 3-3-3-3-3-3-3

Volume training for your goats.

Google calendar is having some technical difficulties.  Click through to get the full-screen version if you can, as the evening classes are not showing up in the little windows.  Here's a recap:

M,T,W,R,F 5:30 am WOD
M,T,W,R,F 7:30 am WOD
M,T,W,R,F 10 am lifting
M,T,W,R,F 11 am WOD
T,R             5:30 pm lifting
W,F            5:30 pm WOD
M,T,R         6:30 pm WOD

Sunday, June 26, 2011

Monday 6/27

Our On-Ramp class is the entry into the world of CrossFit.  We will teach you the skills you need to join in with our experienced athletes, and let you build up the strength and stamina you will need for a regular class.  A new on-ramp class will start Wednesday July 6th.  Class will be at 7:30 pm Monday, 6:30 pm Wednesday,  and 7:30 pm Thursday for four weeks (no class July 4th), after which you will be ready to attend any of our classes.  We are also available for one-on-one training if you have orthopedic issues or other needs.


For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. (from CFHQ)  A short video about his team from Fox news.

Saturday, June 25, 2011

Weekend 6/25 - 6/26

Yes, we will load your grandma up with sandbags.    

It was another epic team WOD Saturday.  This Sunday class will happen as usual as 6pm.  Come and join in the fun - something shorter and heavier - and there will be time for some heavy lifting. 

Monday we will be running the hero WOD "Murph".  Your warm-up should be short and sweet for this epic WOD.  If you want time to squat, you need to start right away and be fast or come in early.

P.S.  Practice your muscle-ups.

Friday, June 24, 2011



Air Squats, Pull-ups, Ring Dips

75 Air Squats

50 Pull-ups

20 Ring Dips

50 Air Squats

35 Pull-ups

15 Ring Dips

25 Air Squats

20 Pull-ups

10 Ring Dips
"Would you hurry?"

Wednesday, June 22, 2011


5 KB Swing 24/16
5 Goblet Squats
5 Clapping Push-Ups

I forgot I was supposed to do the blog, so I'm doing it from home.  You don't want any of the pictures on my home computer.  Also I might be completely wrong about the WOD since I'm doing it from memory.  Come in  anyway; we'll make it work.


1600m Run
21 C&J 155/115
800m Run
21 C&J 155/115
1600m Run

Image uploader doesn't want to work.  Just imagine some ultra-hot, rippling ab man or woman doing something with an 88 lb kettlebell or a bending barbell.  There is absolutely no way I would lie about that happening all the time in here.  I'm going to look at some non-crossfitters today in case I need a model for a stick figure tomorrow.

Tuesday, June 21, 2011


Dead Lift 225/155
Overhead Squat 135/95

No, I can't do it either, but make a serious effort to make your twenty-first dead lift look like the first: chest up, butt back, lumbar curve intact.

Monday, June 20, 2011



Five rounds for time of:
15 Medicine ball cleans, 20 pound ball
15 Wall ball shots, 20 pound ball

Take your medicine.

Saturday, June 18, 2011

Weekend June 18th and 19th

We had a fun partner WOD today at 9 am.  We did a team WOD from this year's CrossFit competition which involved running with sandbags, plate and kettlebell carry, and more lunges!  I got to jump in on this one and those sandbags are fun!

I (Vanessa) am going camping for a week, so Sunday's 5pm class is canceled, but all other classes are still on.  There is a new 7:30 pm WOD class on Tuesday -- come and try it out!  We are trying an experiment with the 5:30 Tuesday and Thursday classes as training for the barbell lifts.  Several of our members are getting ready for powerlifting meets in July and August.  Members may come to this class to get extra work in and build some strength.  For some of you, the only thing holding you back from performing the WODs as prescribed is a pure lack of strength.  You have the heart and the will, but without the ability to lift the weight, you are undone. Your trainers will provide a program for you!


Thursday, June 16, 2011

Friday 6/16



70 Burpees
60 Sit-ups
50 Kettlebell swings
40 Pull-ups
30 Hand-stand push-ups

The Turkish Get-up is a great exercise which uses every single muscle in your body, especially the shoulder girdle and core.  Thus it can be considered prehabilitation -- working all those stabilizers can get your bench press up and keep it from injuring you.  Plus, it's awesome.  Yes, this is 65 pounds.
A change in the schedule: the Thursday 7:30 pm class is now an On-Ramp class.  Let us know if you would like to attend a WOD class at this time and we will consider it for July.

Wednesday, June 15, 2011


800m run
400m backwards run
800m run
400m backwards run

Strong Mama ACW with a beautiful back arch.

James is on the water at 5:30am.  All other classes as scheduled.


Front Squat 135/95
1 (one) 15 foot Rope Climb between each set of front squats

Now open the hips fully and you're done.

Monday, June 13, 2011

Tuesday 6/14

Lonna says CrossFit is relaxing.  Not!  But who ever bragged about their yoga class.  Do something you can brag about.


3 Rounds for Time
50 m walking kettlebell seesaw press
50 m KB bear crawl
10 KB Front Squat

Use two KBs of 16/12 kg.  Otherwise scale with dumbbells.

Tuesday's 05:30 class will meet at Mt. Sanitas trail head at 05:15.
Tuesday's 5:30 pm lifting class will meet under the bar.

Sunday, June 12, 2011

Monday 6/13

This is how we amuse ourselves.  Maybe we can incorporate this move into the next partner carry WOD.

Clean and Jerk

4 rounds for time
10 L pull-ups
15 push-ups
15 chest-to-bar pull-ups
15 push-ups
20 pull-ups
15 push-ups

This is a hero WOD, named after U.S. Army First Lieutenant Todd W. Weaver, 26, of Hampton, Virginia.  It should be pretty tough, but as always, we will scale it to fit your capacity. 

There is a new time slot for some heavy lifting (during June) Tuesday and Thursday at 5:30.  The morning lifting time is also available at 10 am M-F.  Talk to James or Vanessa to get a program and get serious about your training.

Friday, June 10, 2011

Weekend 6/10-6/11

The public is invited to experience the fun of a CrossFit workout on Saturday at 9am.  There will be a group warm-up and then something different.

Sunday the Suicide Squad will meet at 6pm.

Have a great weekend and make sure to go outside and enjoy the great weather.

Thursday, June 9, 2011

Friday 6/10

OHS 1-1-1-1-1
FS     1-1-1-1-1
BS     1-1-1-1-1

Increase the load on each set.   This is a good time to talk about warming up your lifts properly.  Watch James sometimes - he hates to warm up, but he takes the squat seriously.  Before he starts loading weight on the squat, he will start with the empty bar for at least one set.  Then he'll add a bit of weight for a few more sets.  This way we let our bodies know what we want them to do, and we get a specific warm-up for the ligaments and joints we are going to be working.  On that same note, doing a bit of running is a good warm-up for a WOD which includes running.  This is also a good time to drill our technique so it is ingrained when the weight gets really heavy or the blood starts pounding in our ears.

This weekend the SouthWest CrossFit Games are happening right here in Colorado, in Aurora.   Get down there if you can to watch it!  Some of the best CrossFit athletes are in our region, like Chris Spealer and Jasmine Dever.  If you can't get out there, then check out the games website.  There is sure to be some coverage.

We are tossing around some times for extra barbell training.  It looks like we can offer time at 5:30 pm Tues and Thursday in addition to the 10 am time slot.  Let us know if you are interested.   A bit of extra strength certainly never hurt a CrossFitter!

Wednesday, June 8, 2011


30 DU
15 Power Snatch 75/55

If this seems familiar, good. Do it again.
If this seems unfamiliar, good. Try it.

Schedule change: Thursday 05:30 and 07:30 are cancelled.  Seems the morning guy is learning to row.

This weekend the CrossFit SouthWest Regionals take place in Denver.  It should be extremely exciting to go and watch in person.  Some of the best CrossFit athletes are going to be there, laying it all on the line.  Three men and three women only will go to California for the 2011 CrossFit Games.  More info at the games site and here is the address of the venue.

"6 am"

Tuesday, June 7, 2011


100 Push Press 75/55
500m Row
75 Push Press
500m Row
50 Push Press
500m Row
25 Push Press
500m Row

"Soon, Finn"

Monday, June 6, 2011

Tuesday 6/7

Behind the neck jerk 1-1-1-1-1-1-1

Volume training

Looks like fun, doesn't it?  Now here is some real cardio.

Sunday, June 5, 2011


7 RfT
10 Wall Ball Shots 20/16
10 Pull-Ups

This beautiful water bottle has really grown on me now that she went sculling with me. I don't know. I might give her back, but why did you leave her here alone for so long?

Saturday, June 4, 2011

Weekend 6/4-6/5

Saturday is National Learn to Row Day.  If you're not into that, try a free functional work out at 9am.

Sunday Suicide Squad 6pm.  I'm thinking power cleans and ring dips, you?

Sara turned in a gutsy performance Friday at the CF Julia Tough Series.  After doing "Nancy" Rx'ed for the first time earlier in the week, she shaved minutes off her time.

We start our new series of Foundations and Skills Classes Sunday, today, at 7:00PM.
Classes will be Sunday at 7:00PM, Monday at 7:30PM and Wednesday @ 6:30PM for four weeks,
there are still a couple spots available, come in this evening and get started!!!

Friday, June 3, 2011


1 Mile Run
100 Sit-Ups
100 Back Extensions
1 Mile Run

"It's a long way to the top if you want to rock 'n roll"

Thursday, June 2, 2011


The computer has a virus.
We don't.
Same times.
Same challenges.
Same rewards.
No photos.
Picture your success.