Sunday, July 31, 2011


WOD: "Moore"
1 Rope Climb
400m Run
Max Reps HSPU

Mike Behmer and James add to the Rocky Mountain State Games medal count Darla started last week.

New foundations class starting Monday at 7:30 pm.  Be there or be round.

Friday, July 29, 2011


Join us Saturday at 9 am for fun, free work out open to the public.

Sunday classes are cancelled.  James will be in Colorado Springs assisting Mike Behmer in his first power lifting meet.

This is where we ended our last heavy squat session.  Now we just show up at the meet and have fun.

If you too would like to get in on the fun while becoming faster, stronger, and better-looking naked, the next Foundations group is starting Monday, August 1st.  Just come in at 7:30 pm ready to play hard.


Lift: Clean & Jerk
WOD: Crossfit Games Open 11-6

3 Barbell Thrusters

3 Chest to bar Pull-ups

6 Barbell Thrusters
6 Chest to bar Pull-ups

9 Barbell Thrusters
9 Chest to bar Pull-ups

12 Barbell Thrusters
12 Chest to bar Pull-ups

15 Barbell Thrusters
15 Chest to bar Pull-ups

18 Barbell Thrusters
18 Chest to bar Pull-ups

21 Barbell Thrusters
21 Chest to bar Pull-ups...

This is a timed workout. If you complete the
round of 21, go on to 24. If you complete 24,
go on to 27, etc.

Wednesday, July 27, 2011


Lift: Snatch 2-2-2-2-2-2

Tabata Something Else - Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where
the first 8 intervals are pull-ups,
 the second 8 are push-ups,
the third 8 intervals are sit-ups,
and finally, the last 8 intervals are squats.

There is no rest between exercises.
Post total reps from all 32 intervals.


Clayton smoking 475 like cheap crack.  Unless it's contra-indicated we prefer the conventional dead lift for training, but for competition sumo is sometimes the way to go.

This is the back of the prototype TFCF "Lift like Hell" shirt.  We should have a production run ready soon, and it will also be available in the ever popular blood red and black.


An invigorating chipper.

This is what happens when I don't do the blog at night.  I'll make up for it tomorrow with a video of Clayton's easy 475 pound deadlift.

Monday, July 25, 2011


For Time: 10 Clean and Jerks (M95/W65)
5 Rounds of Cindy
10 Clean and Jerks (M95/W65)
5 Rounds of Cindy
10 Clean and Jerks (M95/W65)
 *The jerks must be either push jerks or split jerks. No push press or shoulder presses.

Sadly we will soon say good-bye to Eric, Alex, Finn, and Molly Walden.  They'll be continuing their CrossFit careers in Virginia.

A little over two years ago, Alex, Eric, Margaret, and I did "Grindy" in the incredibly hot Walden garage.  It was my idea, and I must have mis-read it because we ended up using 135/95 pounds.  I thought this would be a great good-bye WOD for the Waldens, and I encourage you to scale up to 135/95.

Alex on the garage pull-up bar in beastly heat during the original Grindy.

Greater love hath no man than that he walk a mile with a barbell just because his idiot friend thinks it's a great way to celebrate a birthday.   Eric and I are just about to start the inaugural Barbell Mile.  Finn was going to be born a week later, but Alex followed us on a bicycle screaming encouragement and taking pictures.

Alex was in the gym dead lifting a day or two before Finn was born.  Eric was obviously more afraid than I was that Finn might come into the world on the stall mats, but I was scared enough that I made Finn our first and so far only free lifetime member.

Molly - holding it down and keeping it real.

If you were paying attention, I screwed up the blog last night, so here is a bonus picture of Alex at last year's Colorado CrossFit Games.  Mmmmmmmm, there's just something about a woman rowing!

Sunday, July 24, 2011


Lift: Dead Lift
WOD: 2K Row

Think of the 2K as four 500m pieces.  The first two are fine if you keep to your race pace and avoid the "fly and die" of starting too fast.  The last 500 is easy for CrossFitters as they have the pain tolerance and attitude to hang on for two more minutes of work.  Early in the third 500 you'll learn exactly what OBLA, onset of blood lactate accumulation, means.  I've tried disassociating from the pain, staying present, feeling the pain and trying to convince myself it doesn't hurt, and this is the section where I've even tried counting strokes backwards from twenty down.  If find anything better than these, let me know.

Sara earned her CrossFit Level 1 Trainer Certificate this weekend.  Her first training was a stellar success as she guided me from the Golden Colorado State Patrol classroom back to I-70, and if she hadn't 5:30 am Monday would probably have been cancelled.

Darla took home the Bronze medal in her weight class at the Colorado State Games Weightlifting meet.


Friday, July 22, 2011



Helen Meets Grace -
Teams of 2: - One partner works at a time, split reps up w/partner however you want except both partners must run 400m each time together.
For Time:
400 m Run
21 Kettlebell Swings 53/35 lbs
12 Pull-ups
400 m Run
21 Kettlebell Swings
12 Pull-ups
400 m Run
21 Kettlebell Swings
12 Pull-ups
30 Clean & Jerks 135/95 lbs Post total time.

I should be back in time for this class; I am picking my oldest up from summer camp. I will post on TwinFreaks Facebook page when I get back so you'll know for sure.  As usual there will be some time for heavy lifting or Oly practice, then a WOD.  

I will be on vacation for the next two weeks with my grandpa and our extended family.  I think I will need to do a month of strict Paleo when I get back! Think about joining me.  The schedule will be almost unchanged; James and Margaret are covering almost all of my classes.  Monday's open lifting time at 5:30 is cancelled, but Margaret will be here by 6:15 so that you can fit in a little bit of extra work.  Keep it up while I am gone, folks, you make me proud.  - Vanessa

Clayton. 405 pounds. 

Thursday, July 21, 2011



CrossFit Games Open 11-5
5 powercleans 145/100
10 Toes to Bar
15 Wall Ball 20#/14#

People are becoming awesome right before my eyes here in CrossFit.  Have you noticed?  Several of our women now have push-ups!  Libby, Chelsea, and Melissa have just recently gotten strong enough to do big-girl push-ups from the floor.  All that hard work is paying off!  Also, Clayton improved his deadlift from 300 pounds to 405 pounds in a month, not bad.  He hadn't worked out much after college, and suffered his way through On-Ramp, but now his strength is coming back very nicely.

Darla is going to be competing in Olympic Lifting this weekend in Colorado Springs.  Everyone wish her well!

Libby. Yes, I know it could be prettier, but it's a push-up!

Wednesday, July 20, 2011


Lift: Press 5-5-5-5-5

5 Rounds, each for Time
5 Power Cleans 135/95
10 Front Squats 135/95
5 Jerks 135/95
20 Pull Ups
Rest 90 Seconds

"For my family / for my friends"

Tuesday, July 19, 2011


Lift: Squat 5-5-5-5-5
3 RfT
100m Run
50 Push Ups
100m Run
50 Sit Ups
100m Run
50 Squats
100m Run
50 Back Extensions
Very Nice.

Monday, July 18, 2011



Bodyweight bench press, max reps
Pull-ups, max reps
Rest as needed in between rounds.

Watch Brendan crush this WOD back in the old days at CrossFit Headquarters.

Sunday, July 17, 2011


Clean and Jerk

400 meters walking lunges
Record time and number of steps

Don't be scared away by this WOD!  It's fabulous for your summer legs;  it builds stamina and mental fortitude.  Besides, it's CrossFit - it's a program to follow - it's not just screwing around with stuff you like.

Kendrick J. Farris just won his weight class at Nationals and also best male lifter.  Here is a short video about him and Steve's Club.  Chad Vaughn also won his weight class.  Both were game enough to compete at the combined USAW/CrossFit weightlifting/WOD event recently in Colorado Springs. - Vanessa

Friday, July 15, 2011


On Saturday we have something special.  Margaret will take us through some new mobility drills she learned from Carl Paoli last weekend.  We will do some running drills, then hit a WOD which is suitable for the general public.

Free WOD Saturday!  Come in and try it out.

Suicide Squad on Sunday at 6 pm.  (yes, scaling is still allowed.)

The website is live!

Thursday, July 14, 2011



CrossFit Open 11-4

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120lbs / 55kg)
10 Muscle-ups

The best way to see our website for now is .   I'll be switching it in soon so it may be unavailable for a while, but please tell me if you notice errors!  

BTW, there are no 5:30am or 7:30am classes on Thursdays during the summer.

I just bought some weights today off CraigsList.  The young fraternity memberI bought them from looked like he needed desperately to be lifting these weights; he needed to put on at least fifty pounds of muscle to be merely skinny.  I suppose I just hang around CrossFitters too much - all those other people look rather frail compared to your awesome selves.  No, let ME carry that for YOU. - Vanessa


Wednesday, July 13, 2011


 Run 1600 meters
 Rest 3 minutes
 Run 1200 meters
 Rest 2 minutes
 Run 800 meters
 Rest 1 minute
 Run 400 meters

Back Extensions

Errata: There are no 5:30am  or 7:30 classes on Thursdays during the summer. I row. It's good for me, and it's good for you. - James

Tuesday, July 12, 2011



E Caf
Complete 10 rounds:
Row for 1 minute, rest for 1 minute.
*Row for 1 minute as many meters as you can, rest one minute.
*Continue this cycle for a total of 20 minutes.
*Your score is the total amount of meters rowed - goal is row at least 3000 meters
*Penalty is 1 burpee pull up for every 5 meters under 3000 meters.

E Caf, Erin Cafaro, sits bow in the US women's 8 where she crossed the line first for a gold medal in the Beijing Olympics.  If you hit your target meters, and don't panic - this is scaled like everything, you'll feel a part of that winning elation.  I dreamt I accumulated 3,300 meters, and Erin smiled at me.  I woke up, pinched myself and realized my diet has gone to Hell.

I am not a big believer in performance goals because they can't be controlled, but I believe in behavioral goals which are entirely under your control and which move you towards, and sometimes past, what your performance goals would have been.  Nothing brings out winning behavior like competition.  CrossFit Conquer is hosting a competition July 30th. 
Let me know if you're interested.

Monday, July 11, 2011


Clean and Jerk


135/85 pound Clean and Jerk, 30 reps

Today's JT was a very challenging WOD.  The fatigue from all that arm work really added up fast, slowing people down.  However, we scaled it so that it was managable for everyone.  Tuesday's WOD will be short and fast.   Work on that technique first before you turn on the speed! - Vanessa

Sunday, July 10, 2011



Handstand push-ups
Ring Dips

Remember to eat well and get your rest.  We tear your body down in the gym - it's your job to let it build up again.  That means 8-9 hours sleep in a DARK room and plenty of meat and vegetables. 

The website is under construction, the best way to view it is here. - Vanessa

Friday, July 8, 2011

Weekend 7/9-7/10

Saturday we will be offering the classic CrossFit WOD designed to mimic the metabolic demands of an MMA fight in five rounds  - Fight Gone Bad.  This is a super-intense WOD!  The public is welcome to attend, but it won't be a walk in the park.  Here is Greg Glassman, founder of CrossFit on FGB.

Sunday the Suicide Squad will meet at 6 pm as usual for a power WOD:  two power cleans on the minute for fifteen minutes at 80-80%.  We will have some time for heavy lifting and skill work before the WOD.

The Rocky Mountain State Games are coming up.  We have some athletes competing in powerlifting and Olympic lifting on different weekends.  Think about going down to Colorado Springs to cheer them on! - Vanessa

Thursday, July 7, 2011


CrossFit Games 11-3
Squat Clean & Jerk 165/110

James and Andrew will try yet again to get twenty or more complete reps at 5:30 pm.  Friends don't let friends jerk alone.

Saturday will be "Fight Gone Bad."  Epic.

I'm about out of lifting partners.  Is it my deodorant?

P.S.  The website is under construction.  This is the best way to see our website and blog for now:

Wednesday, July 6, 2011


3 RfT
Run 800
50 Back Extensions
50 Sit-Ups

Running drills: fun? I don't know, fantastic? yes, you'll lose adipose tissue, functional? yeah, you might avoid being hit by a car.

Tuesday, July 5, 2011


1000m Row
21 Thrusters 95/65
21 Pull-Ups
15 Thrusters
15 Pull-Ups
9 Thrusters
9 Pull-Ups

Anyone can do CrossFit, but it's not for everyone.

Monday, July 4, 2011

Tuesday July 5th

We are back to our regular schedule, with a new On-Ramp beginner's class starting on Wednesday. 


Deadlift 225/185
Handstand push-ups

As I rule I won't put up pictures of myself since all of you look better than I do, but I think it's important that you remember when you're bleeding through your tape that you still have one good hand left.

"Diane" from Husker Du, one of the world's greatest under-rated bands.  If you scale correctly, the WOD doesn't take much longer than the song.

Friday, July 1, 2011

Weekend July 2-4th

We will have class as usual this Saturday and Sunday, and just one class on Monday at 9 am.  This Saturday we will have a team workout - drop-ins are welcome.  It's usually pretty long and intense, but not too technical. 

The new On-Ramp will start Wednesday the 7th.

Kids class is Tuesdays and Friday at 4:45.  Kids from 7 to 13 learn basic athletic skills and have fun.  And....  sometimes kids get to have a little fun while Mom trains.