Tuesday, January 31, 2012


Evening On-Ramp Starts Thursday, 2/2/12
Morning On-Ramp Starts Monday 2/6/12 at 6:30 am


3 Rounds for Maximum Reps

Heavy Snatch 1 Minute
High Box Jump 1 Minutes
Rest 1 Minute
Strict Pull-Ups 1 Minute
Burpees 1 Minute
Rest 1 Minute

Equal Opportunity Dips

Heat times for the Denver Indoor Rowing Championships will be posted Thursday; so far it appears we will all be rowing in the afternoon.

Monday, January 30, 2012

Tuesday Jan 31st Olympic Squat

New Friday 11 am class!

New On-Ramp starts Thursday at 7:30 pm.  
No more wandering around the gym wondering what to do - let us coach you and guide you!

Olympic or High Bar Back Squat

3 very heavy Push Press
5 strict (no kipping) Pull-ups

 Here is a good example of the Olympic squat.  
Notice the bar placement high on the back and the nearly upright torso.

Sunday, January 29, 2012

Monday January 30th Reverse Pick

The next time you hit your YOUR chin or nose with the bar, head to the freezer.  
We are prepared for recovery with ice-cold kidneys.

I saw some real improvements in people's techniques on the rower.  Your attention to detail will pay off with better times on the rower from now on.  Remember to warm-up on the rower with some drills.


15 reps 250 Pound Deadlift
25 Box Jumps, 30"

50 Pull-ups
100 Wall-ball shots
200 DU
Run 400 meters with 45 pound plate

There will be a 25 minutes cut-off.  I encourage scaling as this is another hero WOD.


Friday, January 27, 2012


 To get you psyched for a lifting meet!

Join us at 9 am Saturday for a classic CrossFit workout of the day.

February 4th is the Denver Indoor Rowing Championships.  Andrew, Nick, Jessica W., and Margaret will row the 1,000 meter relay for us in an attempt to win an erg, but you can join me in contesting a 500 and or 2,000 meter row.
(Note, some of these races are on FRIDAY, Feb 3rd: 30 min, 1 hour, ½ marathon, and full marathon VP)

February 11th try an unsanctioned powerlifting meet at Defy! in Broomfield.  This will be an excellent opportunity to try powerlifting alongside other CrossFitters.

Thursday, January 26, 2012

Get lucky Valentines Day weekend!


Here is a virtual competition for Valentines Day weekend, a couples WOD, which you can complete anytime from Friday to Tuesday. 

That Saturday there is also a friendly barbell lifting meet at Defy! CrossFit in Broomfield.  There is a special discount for TwinFreaks members!  All ages, genders, weight classes, and experience welcome.  Come and get your feet wet.  James and I (VP) probably will both be going to coach and volunteer.  You, too, may volunteer!

Coach Saber and his record-breaking 13-year-old lifter Abbey of Defy! got on TV recently.

Booty Camp starts next Tuesday!  Sign up now - we need six people signed up for class to start.  If this goes well I'll consider starting a class in the evening.

The new On-Ramp also will start at the beginning of February.

Darla works the muscle-up progression
 Aaron has a nice L-sit

Push Press
3 Rounds for Time
5 squats 205 pounds
25 supine ring rows

Wednesday, January 25, 2012

Fun Videos!

 Our team at the Mile High Sprints

 Watch the technique on the rowers.

8x250 meter row
Rest thoroughly in between.

We will work on rowing skills.

Keep working on your skills - the CrossFit Open is coming up! We encourage everyone to sign up. Last year the fee was minimal and allowed you to register with CrossFit Headquarters online and rank yourself with people all over the world. We will be doing the competition WODs in the gym as a free bonus class. Community members and garage gym-ers can come for a drop-in fee and get your score validated.

Stuff CrossFitters Say!  Title is not work and family safe, but the video is.

Seen Planet Fatness's ad making fun of bodybuilders?  Here are some responses.

Come to our planet!

Another spoof.

Monday, January 23, 2012

Top ten reasons NOT to do CrossFit.  From Defy CrossFit in Broomfield, just as applicable to TwinFreaks.  My favorite: "They don't praise you when you look like a monkey having a seizure. You need someplace where your self-esteem can be put ahead of any objective standards."

Defy is having a friendly powerlifting meet at their CrossFit gym on February 11th.  No singlets required, thank goodness, just pure heavy lifting.  I hope all of you can go - you will be surrounded by CrossFitters encouraging you to do your best whatever that is.  (OK, really, a typical powerlifting meet is actually full of friendly and encouraging powerlifters, but yes, they are huge and yes, they will be stuffed into a singlet and maybe even a bench shirt or something.)  This event is only $35!

Check out the Mobility WOD from Kelly Starett - looks like it will be coming to an end soon.  Confused?  Start at the beginning with episode #1, he builds on these basics all throughout the year. 


We will also do some skill work with the rowers and hit some good shoulder and hip mobility work.

Nice plank for your push-up.  We also have an obstacle course as part of your WOD!

Saturday, January 21, 2012

Hang Snatch 

something short and sweet

Coming Soon: Primal Transformation Seminar! 

Date: Monday, Feb. 13
Location: Boulder Inn, 770 28th Street, Boulder, CO 80303 | 303-449-3800

This is a fast-paced seminar lasting three hours, consisting of a live presentation, entertaining slide show and audience question and answer interaction. Guests will leave knowing exactly what to do in order to "get Primal" in the following 21 days.

Click here for more details and to register online.

As a CrossFit gym member you enjoy a $10 discount on the registration fee by entering the following code online: CROSSFITSEMINAR10OFF. Bring a friend/companion and enjoy an additional $10 discount. For questions email info@primalblueprint.com or call 888-774-6259.

This looks good folks.  Consider going.

Good job!  Great work on the ergs.  We took gold, silver, and bronze.  The videos will be featured tomorrow, but try this one now: http://www.youtube.com/user/TwinFreaksCF?feature=mhee

Friday, January 20, 2012

Saturday - Fight Gone Bad

 Creating Community Out of Fitness

Fight Gone Bad

Sunday off

Click here for the lane and partner assignments.  We have an odd number!  Please let me know if I need to correct your assignment.  So far I have room for several more men in the Rx'd lane (75 pound SDHP and PushPress), and room for several people to do the 3rd scaling (35 pounds).

In the ‘Fight Gone Bad’ workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating the next round. This event calls for 3 rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. Your cumulative reps from all 3 rounds is added together for your Fight Gone Bad score.  You will work in teams: one person will count reps and act as a movement judge while the other works, then you will switch for the next heat.  Each team may assigned any station to start.  Pace yourself!

The stations are:
Wall Balls (Men 10ft target / Women 8ft target this time)
Sumo Deadlift High Pull
Box Jumps
Push Press
Row (Concept 2 Rower on KCAL setting)
Standard Men = 75 lb PP and SDHP, 20lb Wall Ball and 20in Box
Modified Men/Standard Women = 55 lb PP and SDHP, 14lb Wall Ball and 20in Box
Intermediate = 35 lb PP and SDHP, 6-10 lb Wall Ball and 20in Box (step ups are permitted)

Here is a funny blog post from the fabulous Melicious about FGB , her first FGB, with links to others.

Daisy and Sirius' predecessors

Thursday, January 19, 2012

Sprints and Pull-ups

Skill Work
trainer's choice

10 Rounds

100 m sprint

rest at least 90 seconds in between rounds

This week and last week we did Barbell Rows.  I did call them Bent Over Rows.  However, for a barbell row sometimes people do the Yates row which starts in the hang position with the torso at about a 45 degree angle.  I meant the Pendlay Barbell Row.  This exercise is done with the barbell starting on the ground for every rep with the back parallel to the floor.  Here is a good example from Catalyst Athletics.  Here is another longer one from Pendlay himself

Don't do the Pendlay Row if your back is already very sore.  It is designed to really work the lower back.

Fight Gone Bad is this weekend.  Register right away! I am going to close registration Friday night.

Kellie and Drew doing some nice pull-ups

Wednesday, January 18, 2012

20 rep squats!

Twenty rep squats - only WFS with the sound off.  Watch Keith get religion. 
(Yes, there is plenty of swearing - not Work or Family Safe.)

Go watch our people race this Saturday. 

The next race is in February.

Bent Over Row

Rest 5:00
Row Rest 1 minute
Tabata Squat Rest 1 minute
Tabata Pull-up Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Round Reps and total those for final score as Total Reps. E.G., 10, 22, 9, 15 = 71
Thank you, Coach Rut!

Tuesday, January 17, 2012

Wednesday Jan 18th 2012

Bring those hips back!

5 Rounds for Time
Run 200 m
7 MU
Run 200 m
Run 200 m
30 second L-sit
Run 200 m
20 pistols

25 minute cut-off

Monday, January 16, 2012

Tuesday, January 17 2012


This is a very nice example of a kipping pull-up.  Notice how the whole body (especially hips and legs) is being used to generate momentum from the bottom of the swing, and also how she pushes back from the top to start a new swing.

Front Squat

5 rounds for time
7 reps 155 pound squat clean
14 reps 1.5 pood kettlebell swing

There are still some technical issues with getting the reservation system to work.  It seems to have some bugs in how you reach your attendance limit.  Please DO register for our special FGB event this Saturday, so that we can assign heats and have everything ready. 

Sunday, January 15, 2012

OK, next who is going to send me a human OHS photo?
Longmont Garage Gymmers!  How are you doing?  Come visit us for Fight Gone Bad and test yourself!

I started out in the back yard with the chickens and the dog getting in my way, doing pull-ups on the swing set.  And at the Rec Center, running up and down the stairs to do wall balls in the basketball gym.  Running back up the stairs only to find someone had jumped on the one rowing machine or put away my big stack of aerobic steps.  Having some guy try to engage me in conversation while I was in the middle of a WOD!  It was fun, and the schedule was at my convenience, but it was lonely work.  I'm glad to be surrounded by all of my CrossFitters now.   I love watching you cheer each other through a WOD, watching and encouraging while the last guy finishes the last rep.  Nobody understands that feeling of pain like a fellow CrossFitter.  (And you know every CF gym in the world will welcome you in with open arms and embrace you as one of their own.)  I love watching you kick my butt and break my records, it gives me motivation to keep going.

Normal schedule on Monday.

Practice your kipping pull-ups and make them smooth and fast.

5-3 Rounds, 25 minute cutoff

Run 200 m
20 pull-ups
Run 200 m
20 push-ups
Run 200 m
20 sit-ups
Run 200 m
20 air squats

Yes, each round you will run a half-mile.  If you do it Rx'd, AKA as prescribed, you will run two and a half miles.

Saturday, January 14, 2012

The Denver Indoor Rowing Championships are Feb 3rd and 4th.  Our team is getting ready!  I hope you will be there to scream for them.  James, Andrew, and Anaya are racing next Saturday at the Mile High Sprints, if you are not doing FGB, please go cheer them on!

No class on Sunday.

Saturday we had a fun, little, Fight Gone Bad prep.  (insert evil laugh here)  Next Saturday we will put on a real Fight Gone Bad.  You will have a chance to find out which is worse!  Non-members may drop-in for this class, but PLEASE register first!  Class size is limited.  Pre-registering for class will cut down on the amount of confusion and waiting before class, as I can assign partners and heats ahead of time.  You should now be able to indicate Rx (as prescribed) or scaled when you register.

Remember when you first started?  You've come so far since then!

Some of our new people currently in On-Ramp
Sarah and Mary


Thursday, January 12, 2012

Hang Snatch

7 Ring Dips
7 Pull-Ups

New Class:  CrossFit Lite or Booty Camp!
Starting January 31st for the February session.

A beginner-friendly class which will primarily work with body-weight exercises and dumbbells in a fast-paced and yet non-competitive class. We will focus on simple and effective fundamental movement patterns executed at high intensity.  We will train and stretch movements, not muscles.

Babysitting is a possibility, email me if you know a good babysitter.

For now $100 a month or $15 a class!  Counts as a regular class for members.

Great Sand Dunes NP

Wednesday, January 11, 2012


A nice beach sounds good right now, eh?  Sparkling blue waters, warm sun, your best body ever...  Send me your vacation photos and I will post them up!  I'd love photos of you doing something athletic like a handstand, pistol, or rock climbing, or of you in your TwinFreaks shirt.


Amrap 30
400 meter run
10 L-Pull-Ups
15 Back extensions 25 pounds
20 Sit-Ups 25 pounds

This Saturday we will do some prep for next Saturday's Fight Gone Bad.  This CrossFit workout is one of the best diagnostic tools for your fitness.  It will expose chinks in your conditioning or reveal an awesome work capacity.  Thus, it is a great time to bring your friends if they really want a tough workout.  We are going to do it competition-style, with a partner counting every rep and encouraging you every step of the way.  Your partner will be instructed to count only GOOD reps!

Please reserve class at least 24 hours ahead of time so that I can assign heats to speed set-up.
I have changed the registration from a class to an event to keep you from running into your class limits.  You must now click on "Event" instead of "Classes" to register.  (I already switched those who signed up already.)  You can go here to the bottom of the page to register.
Thank you for cooperating with the reserved class set-up!  Remember to sign up for those classes!

Tuesday, January 10, 2012

New On-Ramp Starts Wednesday at 6:30 am!

Libby is not feeling well.
She is an awesome athlete
and we hope she is back on her feet
feeling great soon!

CrossFit is a fabulous way to build muscle, increase conditioning, and lose fat. We are great at building GPP or general physical preparedness for anything life might throw at you. Losing fat is almost a side effect, but it certainly happens!

The new morning On-Ramp starts Wednesday at 6:30 am. We do have spaces available! Don't put it off any longer. Sign up now! You may sign up online at our blog or by email. Please indicate which session you are signing up for.
Bent over Row

more Romanian Deadlifts
everybody is going to get good at these.  

Deadlift 225 (or something manageable)
hand stand push-ups

Watch this video to see the kind of speed we are looking for. Notice also the kipping and strict HSPUs.

Monday, January 9, 2012

Cindy or Mary

Manny and Jackie are siblings, can you tell? 

5 Pull-Ups
10 Push-Ups
15 Squats


5 Handstand push-ups
10 1-legged squats, alternating legs
15 Pull-ups

This will be a good day for people to practice the pistol and the HSPU, especially if they are going to do Cindy.   I hope you have been working on your kipping pull-up.  It would be a shame to do this with bands if you know you could do it with a kipping pull-up and get a far greater metabolic hit from it.

We have a bunch of pork that we got from a ranch where the pigs are pastured outside.  It is some very fabulous pork and I have been eating it every which way.  However, my favorite version is just to sprinkle it with salt and pepper and broil it gently for a bit on each side.  Here it is with some mashed sweet potatoes I made with coconut milk and some bacon fat.  Why are they green?  Well, the flesh was white when I cut them open and they just turned green right away!  My kids had to eat them with their eyes closed, but they tasted pretty good. 

My husband made some sausage from a pork shoulder.  He used Hungarian spicing, which means way more garlic than you wanted to smell on me and a ton of paprika.  They were great with some homemade purple sauerkraut which has been stored since the cabbages were ready in the garden.

These meals are not fancy, nor do they take long to prepare, but they have good quality meat and some vegetables and satisfy a family.   (OK, the sausage itself took many hours to make, but it's like a hobby for David and keeps him out of trouble!  You can find decent quality sausage in many places, even Walmart.) VP

Sunday, January 8, 2012


Front Squat 5-5-5-3-3-3
10 -> 1
Burpee Pull-Ups
Kettlebell Swings

Jess W., Anaya, Andrew, and Nick are still our fastest rowers.  Let me [JD] know if you can or can't row February 4th, and let me know if you need help formulating a 1,000 meter race plan.

Saturday, January 7, 2012


Have a great weekend everybody!

Saturday's class is over by the time I write this, but it was a fabulously exciting class with 19 people and a long AMRAP.  Next week we will be doing some version of Fight Gone Bad.   Saturday at 9:30 is a good time to bring your friends, this next week will be especially good for your fit friends to see how they stack up.

No class on Sunday for a while, take a rest day.  This class is not well attended, but we might be willing to restart it in a different format or time slot.  Talk to us about what you need.

It was Breast Cancer Awareness Month.

The Colorado Open will be coming up soon at FRCF.
They always do a great job.

Thursday, January 5, 2012

CrossFit Total

CrossFit Total
Find your 1 rep max of
Squat (the barbell back squat of course :) )
Press (the standing shoulder press)

If you have been doing CrossFit for less than three months, you are going to do triples. 

This will take the entire class time.  Make sure to get here on time or early and do a quick warm-up before starting to warm up the squat with the empty bar.

A free CF Journal article about the total, by the guy who invented it, Mark Rippetoe.

Is it fun (fun being relative)? Strength training for seniors, and we don't mean high school students.

And along those lines, strength training will reduce the steepness of the decline into old age.

The hip drive in the kettlebell is straight forward, the hip drive in the Olympic lifts is not!

Epic WOD on Wednesday!
Fun to do occasionally, but don't make a habit of it!



800m Run
15 Hang Squat Snatch
800m Run
15 Hang Squat Snatch
800m Run
15 Hang Squat Snatch

Tuesday, January 3, 2012


One sub for the HSPU
Remember, no class at 5:30 am Wednesday, but there is a 5:30 am and 6:30 am Thursday.  There will be a 7:30 pm class only if someone reserves a space by 9 pm the night before.  Thank you for cooperating with the reservation system.  We will be happy to be there to coach just one person, but sign up!

Skill work - trainer's choice

50m Bear Crawl
Squat Clean 95/65
Double Unders
Deadlift 185/115
Box Jump 24/20

Visitors from back East - David

Nice WOD skirt! - Amanda

Rumor has it there is a deadly serious 1,000 meter erg time trial happening Thursday sometime between 6 and 7 am. 

Monday, January 2, 2012


Nice work today people!  I was very pround when you wanted more time to squat!





Floor Press 3-3-3-1-1-1

5 Rounds for Time

6 Handstand Push-Ups
12 Chest to Bar Pull-Ups
24 Weighted Walking Lunges 35/25

Sunday, January 1, 2012



Complete three rounds for time of:

40 pound Dumbbell snatch, 21 reps, right arm

21 L Pull-ups

40 pound Dumbbell snatch, 21 reps, left arm

21 L Pull-ups

Paradoxical yes, but power through the tough spots.

Time to sign up for On-Ramp! Evening class starts Monday January 2nd. We will be offering a 6:30 am On-Ramp class starting January 11th, Wednesday and Friday.

Check the schedule - things are changing. No class 5:30 am W, class on MTRF. Class 6:30 am MTR. Class at 7:30 am only on W and F. Class five days a week at 9:30. No more open lifting except for Thursday at 5:30 pm - for now.

The reservation system is now in place for every class. If no-one signs in, your coach is going to sleep in.

Get ready for the 2012 Reebok CrossFit Games!