Monday, January 31, 2011

Tuesday 2/1

Tabata (20:10 x 8)
Pull Ups & Ring Dips
rest one minute
Floor Wipers & Sit Ups
rest one minute
Bench Press & Seated DB Press

Sunday, January 30, 2011

Monday 1/31

WOD 3 Rounds for Time 3 Clean & Jerk 185/125 6 Broadjumps 6'/4'

There goes my hero! Get this girl in CrossFit Kids Wednesday and Friday at 4:45. She definately had the never give up attitude.

This should be short, so we'll have a fun and furious cash-out.

Thursday, January 27, 2011

Friday 1/28

WOD AMRAP 8 4 HSPU 8 KB Swings 32/24 12 GHD Sit-Ups Right before I woke her up...ooops!

Wednesday, January 26, 2011

Thursday 1/27

WOD 3 Rounds for Time 5 Rope Climbs 21 Ring Dips 50 Squats Did you guys notice the clock can also do an isometric hold? Saturday Vanessa will attend the Kelly Starrett Mobility Certification to extend her already considerable knowledge of stretching and mobility to better serve our athletes. James is going to the Mile High Sprints indoor rowing race, and the rest of you better have a really good excuse if you don't attend Margaret's 9am workout.

Tuesday, January 25, 2011

Wednesday 1/26

30 second handstand hold
30 second squat hold
30 second L-sit hold
30 second chin up bar hold
Rock Stars

Monday, January 24, 2011

Tuesday 1/25

WOD "Nate" AMRAP 20 2 MU 4 HSPU 8 KB Swings 32/24 4:30pm Sectionals Preparation Tuesday and Thursday. Scout in Doggie Foundations learning to fully extend his hips. Human or canine, half-reps = dog house.

Sunday, January 23, 2011

Monday 1/24

WOD "Nancy" 5 Rounds 400m Run 15 OHS 95/65 Monday 1/24/11 only, 11 am is cancelled, powerlifting is at 4pm. Above it all.

Thursday, January 20, 2011

Friday 1/21

OHS 1-1-1-1-1
Front Squat 1-1-1-1-1
Back Squat 1-1-1-1-1
Try to increase weight on each lift.
Simi's kipping pony tail.

Wednesday, January 19, 2011

Thursday 1/20

1 Snatch on the minute for 15 minutes
ascending weight
Maybe a good witch will come along and send you to the WOD with your stepsisters. Miss the cut-off and your medicine ball turns into a pumpkin.
TFCF - where the glass Converse fit everyone!

Tuesday, January 18, 2011

Wednesday 1/19

WOD "Lumberjack 20" 20 Dead Lifts 275/185 400 meter Run 20 KB Swings 32/24 400 meter Run 20 OHS 115/75 400 meter Run 20 Burpees 400 meter Run 20 CtB Pull Ups 400 meter Run 20 Box Jumps 400 meter Run 20 DB Squat Cleans 45/30 400 meter Run Venus circles the Sun every 224.7 days, so if Earth has a Fran time of 2:30, Venus would finish in just over 1:32. It can be lonely at 5:30 in the morning, but it's beautiful.

Monday, January 17, 2011

Tuesday 1/18

400 meter run before each round
Thruster 135/95
KB Swing 32/24
Chest to Bar Pull-Up
135 pound thrusters aren't so bad when you can do 250 pound thrusters. Look at all those lonely bumper plates behind Patrick. They haven't seen you in a while, and they want you to be strong.

Sunday, January 16, 2011

Monday 1/17

No one leaves here without some metcon. Rowing and burpees for illustration purposes only.

Thursday, January 13, 2011

Friday 1/14

"Heavy Grace"
30 Clean & Jerk 155/100 (Clean, not Power Clean)
Everything hurts less at 5:30am, trust me.

Wednesday, January 12, 2011

Thursday 1/13

Dead Lift 225
OHS 135
Lock your arms out; the next 20-15-9 could be done the easy way, or the hard way.

Tuesday, January 11, 2011

Wednesday 1/12

10 Wall Ball Shots
10 GHD Sit-Ups
10 Back Extensions
What motivates you? Keep reaching.

Tuesday 1/11

WOD 7 Rounds 10 Pull -Ups 15 Wall Ball Shots

Yes, it would have been nice to learn the O-lifts in college. The second best time is today.

Sunday, January 9, 2011

Monday 1/10

10 Squat Snatch
10 Ring Dips
10 Knees to Elbows
On street parking also available.

Friday, January 7, 2011

Saturday 1/8

Free help with your New Year's resolution: the P90X stuff is in the closet under the golf clubs. Or maybe on top of the old water heater in the garage. Even better free help every Saturday at 9:00am at TwinFreaks. Real live instruction, not video. Perhaps competition motivates you? Try a 500, 1,000, 2,000 meter or 30 minute race on the C2.

Thursday, January 6, 2011

Friday 1/7

10 Rounds
150m Run
7 Chest to Bar Pull-Ups (CtB)
7 Front Squats 135/95
7 Hand Stand Push-Ups (HSPU)
Female or male, lift heavy, 10 minutes of high intensity ninja skills, home and showered before 7am.

Wednesday, January 5, 2011

Thursday 1/6

Dead Lift
Have you lost the push-up you had in elementary school?
Bring a friend to TwinFreaks. If we get one more person at 5:30am, we're turning the heat on.

Tuesday, January 4, 2011

Wednesday 1/5

Snatch Balance
And about a 120 second cash-out.
"Reach for the sky 'cause tomorrow may never come" - Social Distortion

Monday, January 3, 2011

Tuesday January 4

3 Rounds for Time
5 Single Leg Deadlift
5 Hang Power Clean
5 Push Press
We've learned more about the 2011 Games qualification process
Get your socks and train. We have nothing to lose except old PRs.
We're expecting Margaret back possibly as soon as Wednesday!
We've had many inquiries about starting CrossFit. Get in here Monday, Tuesday, and Thursday at 5:30pm and get going!

Sunday, January 2, 2011

Monday January 3 20um11

Bench Press
60 seconds rest between sets
"Anyone who says the bench press is not a functional movement has never been involved in a contact sport." John Welbourn
Remember, life can become a contact sport at any second.