Wednesday, August 31, 2011

Thursday

Lift: Clean

WOD:
10-15-20-15-10
Wall Ball Shots
Burpees



I've devoted two full Saturday sessions to trying to get the perfect shot of Chelsea's shoulders.  It hasn't worked out, so see for yourself, and see how she works for those shoulders.


There are a number of good reasons to hit the early WOD.  You get it over with for the day, you wake up without two pots of coffee, and if you want to be a goof-off and eat a high-carb breakfast afterwards, your depleted muscles will soak up most of that glycogen instead of your belly.  By request I'm starting a 6:30 am On-Ramp class Monday, Wednesday, and Friday Thursday on Wednesday 9/7.  (The evening On-Ramp will go on as usual MTR 7:30 pm and 6:40 pm)  E-mail james@twinfreakscrossfit.com if you want in.  No more trying to drag yourself in after work.  Get on the AM Express.

Tuesday, August 30, 2011

Wednesday

Lift

Front Squat

WOD
7 RFT
35 Double-unders
1 snatch

If you can't do a double-under, you will substitute single-unders. Today would be a good day to work on that, however!

The massage room is shaping up! Thank you, Darla.

Massage is available in beta form - call the gym at 702-204-2631 to make an appointment with Darla or Margaret. It's $75 an hour (or $390 for six - save $10 a massage!) for a recovery session way more fun than an ice bath. Your massage could take place in the main gym with the doors open and a nice breeze or in half-painted privacy. VP



Tuesday

Lift: Snatch

WOD: 1600m Run
alt WOD: AMRAP 12 
10 overhead squats
10 box jumps
10 pull-ups

The telekinetic lift is still my favorite.

We're thinking about doing one class on Labor Day, Monday the 5th.  When do you want it?

Sunday, August 28, 2011

Monday

Lift
OHS

WOD: "Wilmont"
6 Rounds for Time
50 Squats
25 Ring Dips

One year ago today, Alex was happy to have finished the final WOD at the Colorado Open.


The next On-Ramp starts Sept. 6, the day after Labor Day, and runs for four weeks with classes M at 7:30 pm, T 6:30 pm, and R 7:30.  We are willing to run the October On-Ramp at 6:30 am if we get enough requests!  Post to comments if you are interested. 

Speaking of posting to comments, three people are interested in the 9:30 am class, so we will start that next week after Labor day.  We will run 9:30 am classes M and W and cancel the Wednesday 11 am class.  When we consistently get 4 or more people in each class, we will add more classes.

Friday, August 26, 2011

Weekend

Join us for a free work out Saturday and experience the exhilaration of CrossFit.

At 6 pm Sunday, the Sunday Suicide Squad will test themselves against an AMRAP of overhead squats, box jumps, and pull-ups.


One year ago today, it was so unusual for me to eat a Reece's Peanut Butter Cup, that I took a picture of it.  This year I wouldn't dream of eating even one as I've become serious about improving my performance.  What hasn't changed is that I'm still self-conscious about my smashed pinkie.


The next On-Ramp series starts Tuesday, September 6th.  We have a group already committed to learning the fundamental movements of CrossFit while experiencing what four weeks of appropriately scaled work outs will do for their appearance, confidence, and physical prowess, but we still have room for more.

Thursday, August 25, 2011

Friday


Lift
Weighted Pull-ups
2-2-2-2-2-2-2

WOD
21-15-9
Kettlebell swing
Box Jump
Burpee


Andrew

We are meeting at Sunset Pool 3pm Saturday to celebrate TwinFreak's third anniversary, and mourn the end of summer. Join us! Get my number on Facebook or at the gym so we can find each other.

Schedule changes! Tuesday's evening classes are changing; 5:30 Open Lifting is cancelled, 5:30 will be a WOD classes with On-Ramp at 6:30. We are thinking about messing with the morning/noon schedule, too. We might add a few 9:30 am classes, maybe Monday and Wednesday, and cancel the Wednesday eleven class. Post to comments if you have an opinion about this.

Check the comments for times; Margaret is going to post them up for her classes. VP





Thursday

Lift: Squat or Box Squat

WOD:
AMRAP 5
3 Dead Lifts 275/185
7 Push Presses 115/85

One year ago today we were learning to "spread the bar," the parallel bars were in pieces, and we had no awesome timer.  One thing that hasn't changed is that people were leaving their water bottles on the plyo boxes.



Don't forget your roots.

Tuesday, August 23, 2011

Wednesday

WOD:
1600m Row or Run
50 Lunges
50 Squats
50 Double Unders
1600m Row or Run


The overhead squat does not allow as much loading as the back squat, yet it's still exquisite.



Monday, August 22, 2011

Tuesday

DeadLift
5-5-5

Thruster
2-2-2-2-2-2-2

Volume Training
Read more here in the CrossFit Journal ($25 subscription for the year for all current and back issues) and here for free at CrossFit Fenway.

Joe's got pull-ups!

Let's go out to Sunset Pool about 3pm Saturday!  The pool will be open until 7pm; it's $4.50 for adults and $3.25 for kids.  This can be the party to celebrate TwinFreaks' second anniversary as well!  I'll bring a bunch of watermelon.  What are you going to bring?

We have a new On-Ramp class starting Sept 6th, the day after Labor Day.  Sign up now and get started finally!  We have people at every fitness level, from never exercised at all to super strong and coordinated.  All people suffer when first starting CrossFit; all people wonder how those veteran CrossFitters can be so fast.  Everybody who sticks with it gets better and faster!

Sunday, August 21, 2011

Monday

WOD:
3 Rounds for Time
21 Front Squats 95/65
40 foot Handstand Walk
30 GH Sit-Ups
40 foot Handstand Walk


I noticed Friday during the CF Total that Keith has developed a nice, technically proficient squat.  Maybe the key here is marrying a trainer. JD


P.S. Coach James found this great article by John Welborne on leaning out. John is a pretty smart guy who used to play for the NFL; he invented CrossFit Football. He has gotten himself down to 8.6% body fat at 306 pounds. (!) He did that by avoiding anything that raised his blood sugar over 90, which meant no more cereal or bread. Read more here.  

This CrossFit HQ video is for all the people who came to class on Saturday.  You've been struck by a smooth criminal!  Music by Alien Ant Farm, a cover from Michael Jackson, of course.  VP

Friday, August 19, 2011

Weekend

Saturday at 9 am free work out open to the public.

Sunday Suicide Squad, Sunday at 6 pm - power cleans and box jumps.

Audrey

Saturday Jennifer is lifting at the NASA power lifting meet in Loveland.
Sunday Anna, Darla, Margaret, and Sara will be at the Warrior Dash.
Have fun; you five are excused from training over the weekend.


Wow, I had forgotten that Saturday, 9/20, is our birthday.  Same as Maryann Burke, hmmmm.

Thursday, August 18, 2011

Friday

CrossFit Total
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
 
This is a big benchmark WOD and it takes long time to do right.  First you thoroughly warm up each lift, then you have three attempts to make a maximum lift.  If you have been lifting heavy recently, you will have a good idea of what your max is.  If you have not been lifting recently, you should start with an attempt you know you can do for a triple, then move up carefully.  Use the empty bar for the first squat warm-up set and 90% of your first attempt for the last warm-up.  Step up in three or four even increments.  Fewer warm-up sets are needed for the press and deadlift.

This WOD was invented by Mark Rippetoe, author of Starting Strength and Practical Programming - good basic books on barbell lifting and programming.  In an article in the CrossFit Journal, he says,

Here are some basic precautions that need to be followed for safety:
1) Don’t be stupid.
Don’t total if you’re injured to the extent that a total will aggravate the problem. This will cost you in at least training time, and possibly time off of work if you’re ultra-stupid.
2) Don’t be greedy.
Learn to recognize the difference between greed and ambition, and be merely ambitious.
3) Don’t be pig-headed.
If your first attempt tells you that you need to lower your second, do so, without a misplaced sense of diminished self-worth. It’s a test, and it’s designed to measure what’s there, not create something that’s not. That’s what training is for. read more


Wednesday, August 17, 2011

Thursday

WOD:
AMRAP 20
400m Run
7 Muscle Ups


                                                                   "Happy Joints!"



Oh, sorry I'm at home again.  I row tomorrow, so even if I remember I can't change the photo until 9 am.  Let this be a lesson though: if you damage a joint, it might not ever fully come back.

Tuesday, August 16, 2011

Wednesday

Lift: Dead Lift 5-5-5-5-5

WOD:
1000m Row
30 Double Unders
30 Squats
30 Lunges
30 Squats
30 Double Unders
1000m Row

I call this one simply, "Bacon."

Monday, August 15, 2011

Tuesday

Lift
Snatch

WOD
5   OHS
10 Toes to Bar
15 Dumbbell Hang Squat Clean
20 DU

Hricko can already snatch! 

Monday

WOD:
AMRAP 20
5 CtB Pull Ups
10 Wall Ball Shots 20/14
15 KB Swing 24/16

Good.  Now pick then up.


Friday, August 12, 2011

Weekend

Saturday at 9am: another work out entirely free and open to the public. 

Sunday: 5pm lifting, 6pm Sunday Suicide Squad - pull-ups and wall ball shots: James needs some work.

Dave B. is getting in and getting it done.

P.S. One of our members has asked for an 8:30 am class during the week.  I'm willing to do two days a week if three people will commit to attending, with the possibility of more later depending on attendance.     Send me an email at  twinfreaks@twinfreakscrossfit.com if you are interested. VP

Thursday, August 11, 2011

Friday

Lift
Clean
3-3-3-3-3

WOD
5 RFT
15 Thrusters 95/65
15 Bar-facing Burpees

Someone dropped in today and asked what this all means.  Why do we post this stuff about the WOD and the lift?  One reason is that it is traditional - CrossFit.com otherwise known as CrossFit Headquarters has always provided the Work Out of the Day on its blog.  Many people have gotten awesomely fit by following this entirely free programming; I got my start in CrossFit this way.  Another reason is so that if you are traveling or otherwise unable to come to the gym you will be able to do what you can where-ever you are.  For instance, you could grab a large rock, like our buddy Mike Tutkowski has done on camping trips, and use that thing to do something like this WOD.   The most important reason to put up the WOD is not to scare you away (!), but to enable you to prepare for the day's training.  If we are going to run, you know to bring running shoes and sometimes rain gear; if we are going to snatch, you know to bring Oly shoes.  You can think about the weights you are going to use and how to scale the WOD.  (Yes, if you have been sick we encourage you to cut the reps as well as the weight so that you can recover, and we will only tease you a little bit.)  Last but not least, you can check Beyond the Whiteboard to see your weights and times from similar WODs.  This brief description of our programming is just an outline of what will happen in class, however, as our coaches will provide guidance and our athletes will provide the fun.
VP


It's not important that I, JD, beat Todd by one second. It is important that if I didn't have a rabbit to chase, I would have finished in 9:30.  Thanks, Todd.
JD

P.S.  There is an exciting and new CrossFit competition at the Boulder Reservoir Saturday, Sept 10.  It is one of the Sports Series from CFHQ and it is stand-up paddleboarding.  It's $40 a person if you register before September 7th here or $50 in person Sept 10th.  Entry includes: equipment provided by Hobie, competition Cross-Fit style, lunch, beverages, and commemorative Sports Series gear.  I wonder if it's going to be Paleo food and Paleo beer?
VP

Thursday

WOD:
21-5-9
Box Jump
Power Snatch
Chest to Bar Pull-Up

It's a good WOD when I can wake up at 3 am, see the blog isn't updated, and remember the work out.  If that makes you want to skip today, I'll tell you right now that I also remember Friday's WOD.

Sorry, but "Wall Ball Finger 01/01/10" is the only CrossFit photo I have on my home computer.  Like I tell Foundations, make sure you stay awake while doing wall ball shots.  If this insomnia doesn't stop, I'm getting a Nerf wall ball.

Tuesday, August 9, 2011

Wednesday

Lift: Snatch

WOD: "Griff"
800m Run
400m Run Backwards
800m Run

400m Run Backwards



Burpees at 5:30 am are exquisite.  I'd also like to roll over and get in another sleep cycle when the clock shows 5:00, but this is a fun group to be around.  I actually did the WOD at 5:30 today for the first time since January, and thus far it hasn't killed me.

Monday, August 8, 2011

Tuesday

Lift
Press

WOD
On the minute for twelve minutes
5 goblet squats

then
3 RFT
400 m run or row
30 lunges


Sunday, August 7, 2011

Monday

WOD:
Front Squat 5-5-5-5-5

then

Volume Training

I like overhead squats.  You can too.

Friday, August 5, 2011

Weekend

Saturday
Join us at 9 am for a free, invigorating work out.

Sunday
The Sunday Suicide Squad is back on at 6 pm.

Calling all masters:

http://www.regonline.com/builder/site/Default.aspx?EventID=999702

here is your chance to compete against other masters athletes.  I just finished "Jeremy," and I'm having trouble counting, but I think we have four people registered so far.

Thursday, August 4, 2011

Friday

Lift: C&J
WOD: "Jeremy"

21-15-9
OHS 95/65
Burpees

Friday music: GBH "Do What You Do"
http://www.youtube.com/watch?v=6eKZh3mp3Fc

Wednesday, August 3, 2011

Thursday


"Better late than never." isn't all that true.
  When you get to class late and thus miss warm-up time everything else suffers;  Lifts, WOD and mobility/stretching. Warm-ups are to get your sluggish blood moving, warm up your joints and thus the synovial fluid inside of them, muscles become more pliable, joints more flexable and you don't need to use your first few sets warming up to get to depth or get your elbows up as you would if you're cold, every rep can count if you are warm when you start. Fewer injuries, better results all from taking the time to break a light sweat before you start working.
If you do get here late while we might laugh about it 15-25 burpees is a great way to get warm in a short space of time.




WOD
5 RfT
5 Dead Lifts
10 Burpees
15 Double Unders

I'm sure I have tipped over the chalk bucket as much or more than anyone, but please at least hit it with a barbell.  I doubt if chalk really tastes that good.

Wednesday

WOD:
5 RfT
15 Ring Rows
15 Bench Press 155/105
15 Squats 225/185

or

Trainer's Choice


Going out in style, Alex hits a PR dead lift and looks great doing it.

Tuesday, August 2, 2011

Tuesday

Lift: Press
Wod: "Jackie"
1000m Row
50 Thrusters 45/35
30 Pull-Ups

Sorry guys, I tried this blog seven times and it kept getting published to out CrossFit Kids page.  Enjoy "Jackie" kids.