Monday, December 31, 2012

Happy New Year!

Only one class on New Year's Day - at 11 am! 

Please reserve class, and email audrey@twinfreakscrossfit if you need to cancel.

Coach's choice - probably a good day to work on some gymnastics skills with Audrey.

Get happy Wednesday, do some 1 Rep Maxes.

Sunday, December 30, 2012


Holiday Fun-Times continues!
Please note schedule changes on calendar.  New Year's Day - 11 am class only.

Drill Burgener and skill transfer exercises
Snatch 3 RM

For time:
225 pound Back squat, 20 reps
40 Toes to bar
60 Kettlebell swings, 2 pood
This WOD is a Chipper.  One time through.

Josh Everett 4:18, Rob Orlando 5:18, Chris Spealler 5:33, James Hobart 5:45, Eric Magee 5:47, Jason Leydon 5:52, Lauren Plumey 6:32 (135lb squat, 1.5 pood KB), Elyse Umeda 7:00 (155lb squat, 1.5 pood KB).  CrossFit HQ WEDNESDAY 100707

WOD Demo with Chris Spealler - video [wmv] [mov]

Optional 2000 meter row.  Try to get in a 2000m row this week, make a note of your average pace per 500 meters.

Friday, December 28, 2012


Almost time to race the ergs again.

Coaches choice at 9 am as usual.  Be prepared to be challenged.  Veteran CrossFitters ready for a long WOD are welcome to visit.

10 am - Free Intro Class.  We will do some warmups, some skill work, and a short WOD.  We will scale weight and reps, don't be afraid of it being too hard or too easy either.  There will be time afterwards to talk about CrossFit's methodology and our On-Ramp beginners' class.  If you are interested in taking one of our On-Ramps or have already signed up - take this class!

Sunday - Open Class  2-4 pm.  Two hours to work on anything you missed this week.  Ask the coach if you need advice or help deciding what to do.

Thursday, December 27, 2012


From CrossFit HQ

Catalyst Athletics overhead stability complex, do several rounds with increasing weights.
1-arm snatch (not power snatch) +
Sotts press +
Overhead squat +
Windmill +
Turkish get-up

Use one dumbbell,  2-3 of each.
Sott's press demo
Windmill demo

One day you will all be able to do this!

LIFT - ten minutes
Overhead Squat 3 RM

an Alwyn Cosgrove complex
Bent Over Barbell Row x6
Hang Power Clean x6
Thruster x6
Jump Squat (bar on back) x6
Good Morning x6

6 rounds.
Rest at least 30 seconds between rounds.
You may add weight each time.

Wednesday, December 26, 2012


A nice barbell complex and a met-con to burn off some eggnog and get you revved up!

More throwback photos...

OTM 10 minutes, 1 barbell.  You may add weight each round.  Start with a few bonus rounds with the bar.
- 3 snatch-style deadlift
- 3 snatch-grip high pulls
- 1 snatch (or power snatch + OHS)
- 1 heaving snatch balance

Row 250 M
20 OH Walking Lunges (45/25)
30 v-ups
20 OH Walking Lunges
5 bar muscle ups
20 OH Walking Lunges
30 v-ups
20 OH Walking Lunges
5 bar muscle ups
20 OH walking lunges
Row 250 M

*sub pull-ups and dips for bar MU's at 2 to 1, or 10 each

Tuesday, December 25, 2012


The CrossFit Total
The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift, the three most effective lifts in existence for developing and testing functional strength.

A. Take 15 minutes: Find your 1RM Shoulder Press
B. Take 20 minutes: Find your 1RM Backsquat
C. Take 20 minutes: Find your 1RM Deadlift

*Notice this leave five minutes for warm-up and cool-down.  Use it wisely.  
**New students stick with 3 rep max, in other words, sets of three until you feel that you've hit your best.

Follow Ripp's Rules:
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."

Get to parallel.  "The hips are lowered until the top surfaces of both of the legs at the hip joint are lower than the knees, and then the bar is lifted back up. The bottom position is identified by A) the apex of the crease in the shorts formed as the hips are lowered, B) the surface of the top of the patella, C) the plane formed by a straight line between the two, and D) the dipping of the hip end of that plane below horizontal."  Read more rules and guidelines here:  The CrossFit Total