Tuesday, July 31, 2012

Wednesday - Nate

SOC-Nate-Hardy-th.jpgComplete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

(sub 2 dips and 2 pull-ups for each MU)

Nice work on the push press today!

Registration for the Colorado CrossFit Master's Championships opens tomorrow at 9am.  This was a ton of fun last year, and I'm sure it will be again.  If the competition at the Colorado Open is killer, think of the Master's as manslaughter.  It truly saddens me, but for a variety of reasons I'll probably put in BarbellMile, I'm out this year.  All the same I'll be there cheering and handing out water bottles for any of you who go.

Monday, July 30, 2012


Press 5rm,
2x max effort Push Press @5rm “press” weight
Let's see how much power we can get out of the legs!

AMRAP 12minutes
5 deadlifts (275, 155)
10 push ups on the bar
20 double unders

Sunday, July 29, 2012


Maintaining a stable core makes the handstand push-up more efficient.
from CrossFit.com

3 x 5 90% 3rm

3 Rounds for Time
500 meter Row
20 Ring Push Ups
20 Ball Slams 20/15

Yes, it says Coach Vanessa, but this is JamesD about to get Wild in the Streets.

Friday, July 27, 2012

A new On-Ramp is starting up on August 5 at 6:30 am!  Come and join our gym - learn to barbell clean and jerk, learn how to scale CrossFit WODs for a "just-right" dose of intensity, and let a coach give you feedback on your technique.

A video about how to do great double unders.

I know, this was up before, but I'm very proud of Mike and Scott and this photo deserves to be seen again!

There will be a fun Saturday WOD at 9am.  Maybe we will do partner carries again!  It looks much more difficult than it is, especially if your partner is conscious and can hold on in the fireman's carry.

From way back.  Yes, it is possible.

Thursday, July 26, 2012


A new On-Ramp is starting up on August 5 at 6:30 am!  Come and join our gym - learn to barbell clean and jerk, learn how to scale CrossFit WODs for a "just-right" dose of intensity, and let a coach give you feedback on your technique.

Trying to get a Press-to-Handstand?  Or a muscle-up?  Check out this Gymnastics website just for CrossFitters.

Our local Gymnastics place has an adult gymnastics class.  Best for former gymnasts as a place to practice old skills, but maybe you could learn something new.  My husband learned how to do a back tuck - fun!

My students got some good handstanding practice in today.  Carl Paoli has a video on how to do this skill. Watch in particular how his body maintains the "hollow body position" we have been practicing, sometimes just called "The Position".

  • Stand tall with your arms next to your ears
  • Take a big step into a big lunge and reach for the ground in front of you
  • Drive the back leg over your head as you gently press off the ground with your leading leg
  • Maintain hollow as you push away from the ground
  • Search for the sweet spot that will allow you to hold your handstand forever!

“SeeFit”- stations
1. Max rep pull ups (one attempt)
2. 2 minutes-max calorie row
3. 2 minute- max Thrusters (95,65)
4. 2 minutes- max double unders
5. 3 minutes AMRAP – T-2-B + Box Jumps (2+2,4+4,6+6…10+10)
6. 3 minutes ARMAP- 10 Snatch (75, 45) 10 Lateral burpees over bar
7. 2 minute cap- max distance broad jump
8. 5 minutes- Find a 1 rm Ground to Overhead

Wednesday, July 25, 2012


Lift: Hang Power Snatch 3-3-3-1-1-1

20 Wall Ball Shots
20 KB Swings 24/16

I didn't even try to get my mustache straight today.

Tuesday, July 24, 2012


385 or so.  What's in your wallet?

6 Rounds for Time
6 Power Cleans 155/105
12 Burpee Pull Ups

Monday, July 23, 2012


This alternative to chips looks yummy.  When he says be careful with the mandolin, he's not kidding, you can slice open your hand.

A blog post from Mark Sisson of Mark's Daily Apple about blogs worth reading.  Mark's blog itself is pretty awesome.

The Basics of eating Paleo according to Chris Kresser:
  • Don’t eat toxins: avoid industrial seed oils, improperly prepared cereal grains and legumes and excess sugar (especially fructose)
  • Nourish your body: emphasize saturated and monounsaturated fat while reducing intake of polyunsaturated fat, favor glucose/starch over fructose, and favor ruminant animal protein and seafood over poultry
  • Eat real food: eat grass-fed, organic meat and wild fish, and local, organic produce when possible. Avoid processed, refined and packaged food.
After that, the answer to "should I eat that?" is usually "it depends."   Your Paleo diet, not my Paleo diet.  Think of it as a Paleo Template not a one-size-fits-all diet.  His personal paleo code product, a way to help you refine your own template, looks like it could really be useful to refine the basics, especially if you have migraine, IBS, autoimmune disease, or other health issues.  If you try it out, let me know what you think.

Max Effort Dips 3-3-3-1-1-1
Rest 5:00
10:00 AMRAP Dumbbell”Get-ups”
Loading is 55lbs males / 35lbs females

Sunday, July 22, 2012


Mount Sherman
I hope you had a great weekend using your functional fitness to explore and play.

Squat 5rm

7 DB Cleans + Overhead
7 Supine Ring Rows
7 Burpees

These supine ring rows are quite good for your shoulders and back, and are also a fiendishly difficult exercise if you chose the scaling properly.  Don't be afraid to put your feet up on a box for a challenge!

Thursday, July 19, 2012


The pro peloton through "Crash Corner." There was only minimal carnage this year.
Lift: Pistol or Step-Up
DB Thruster (45% BDWT)
10 -> 1
1 -> 10

Milk? Yes. 
I grew up drinking raw milk directly from the holding tank, and that has mostly killed my desire to drink commercial milk.  Fortunately half and half and whipping cream both still work for me.  I adore raw milk on those rare occasions when I can get it.

You can study the considerable literature on how dangerous drinking raw milk is.

Actually I could do that too, but I look at a glass jar of raw milk and then myself, and I ask myself who is going to make whom sick here?

Thursday and milk

 Sorry, here is part of Thursday's disappearing blog.  I suppose the finished and briefly appearing version was so awesome the Chinese thought they should take it down before London 2012 gets underway.

CrossFit Games re-cap

This is a nice blog from James about post-workout needs.

photos of Windsor Dairy from Persnickety Palate

Let's talk post-workout nutrition.  Old-time body builders used to swear by a big steak and potato meal, but most people now are turning to heavily advertised whey protein products.  Perhaps an expensive processed whey protein can be trumped by actual milk from a cow.  (If you don't get a runny nose or a bloated belly from it of course - big if.)  It would be interesting to see the dollar/calorie and dollar/protein gram comparison.  Whole milk has a nice balance of fat, protein, and carbs (almost Zone) and plenty of calories to build bigger muscles.  All three are needed for muscle repair and optimal hormone production.  In addition, too much pure lean protein (whey) may kill your appetite as you approach the physiological limit of protein absorption.  Milk also may be a growth stimulant - which could be good if you grow muscles, but not so good if you grow cancer and fat tissue.  Since milk is a liquid food it is easy to consume a lot of extra calories while still being able to eat your normal meals - 2800 extra calories if you are going to drink a gallon of milk a day (GOMAD) as part of your program!  Whole milk foods have also been shown to have some nice health benefits in comparison to skimmed milk foods - fertility, cancer, diabetes, etc.  Unfortunately, most commercially available milk products in the US are made from highly processed skimmed milk mixed with technically advanced flavor packages and lots of sugar.  Not so healthy.  That yogurt you have for breakfast - check the label!  In a perfect world we would only drink organic, grass-fed, raw, un-pasteurized, and un-homogenized whole milk and cheese so that we consume an unprocessed natural food.  So milk is not perfect or Paleo but it has everything needed to build a big, dumb animal.  That may be just what you want. VP

More details about raw milk from Chris Kresser.  A sober pro/con analysis of this emotional subject:  Healing super-food or hippie killer?

Health benefits of whole milk.  Snark warning.

Rabbit starvation.  Or why a prescription of a high-protein, low fat, low carb diet will kill your appetite.

3 Power Cleans 135/95
5 Push Press 135/95
7 Chin Ups

Tuesday, July 17, 2012


Women Pro 1 and 2 calves at the Longmont Criterium
Hi...um...you got anybody to share that with?

Hi...um...thanks for the smile!
Lift: Clean

3 Rounds for Time
10 Overhead Squats 135/95
50 Double Unders

Monday, July 16, 2012

Tuesday - Darla at the StrongMan Comp

Darla at Defy!'s Strongman Comp!

Sh*t weightlifting girls say.  Specialists!

Someone Sunday lost a loaded barbell on the floor.  I put it in the found area for you.
5 Rounds of 3 minute AMRAP / 1 minute Rest
7 Barbell Lunges each leg 45/35
14 Floor Wipers 7 each side
21 Double Unders

Sunday, July 15, 2012


"We serve people who are intolerant of milk, wheat, eggs, leavening and gluten."

Weighted Dips


Row Rest 1 minute
Tabata Squat Rest 1 minute
Tabata Pull-up Rest 1 minute
Tabata Sit-up

Saturday, July 14, 2012

CrossFit Games! Live this Weekend!

Watch the CrossFit Games this weekend!  The "spectator stream" is quite good this year, with ESPN quality commentary and reruns of the earlier events to keep you up to date.  There is also an ESPN stream on Games.CrossFit.com and the games are live on ESPN2 for part of the weekend.

Friday, July 13, 2012


Functional fitness!
I am too jet-lagged to come up with anything witty after a 25 hour travel day, and coming home to find that the adorable puppy ate my bed, but this blog here pretty much sums up my own general impression of Italy. And yes, we did use one of those toilets.  Food good, land purty, people nice, dur.

[JD] Good to have you back.  Dogsitting was great fun for 10 days.  Too bad it was a 14 day job.

Watching the chipper Mike T and Scott did in competition last Saturday, I realized it is in fact exactly the kind of thing to do on a Saturday.  We'll scale enough to avoid casualties but not enough to ruin the flavor of this one.  We'll change the cut-off from 15 minutes to 21.

With a partner, dividing reps as you want or as you must
100 Double Unders
20 KB Snatches
40 Chest to Bar Pull-Ups
60 Hands Off Push-Ups
80 KB Swings
100 Box Jumps
200 Double Unders

It's kind of lame to watch this two weeks in a row.  If some sicko out there is okay with doing 30 pull-ups, I'm in.

Thursday, July 12, 2012



“Blood Bath”
AMRAP 18 min
8 Chest to Bar Pull ups
16 OH Walking Lunge (45, 25)
24 KBS

Wednesday, July 11, 2012


Lift: Pistol

1500m Row
50 Ball Slams
50 Hands Off Push-Ups
50 Mountain Climbers

oh yeah

Tuesday, July 10, 2012


Sorry, difficulties with the blog.  And those socks on the desk are perfectly clean.  I just don't want Bruiser to eat them.

9 Strict Pull Ups
12 Front Squats 135/95
15 V-Ups

Monday, July 9, 2012


Lift: Clean

3 rounds

500M row
21 Swings
12 Pull-ups
Rest 2:00 between rounds

Sunday, July 8, 2012


Mike and Scott on the Partner Carry

We had a good weekend at the Lift the Rockies event put on by Defy! CrossFit.  Despite being the oldest non-masters, Scott and Mike had a stellar performance finishing 16 out of 25 in a very tough and young field.  
They both decided to hit a PR deadlift after doing 50 burpees.

Darla finished 4th in the novice women's division at Sunday's strongman event.  Along the way she had a 145 pound stone load, and a 320 pound deadlift.

Nice work!

faster, faster!
That's my boss on the left with his partner representing CrossFit North Ft. Collins.  Day jobs are much better if you can get a tattooed CrossFitter for a boss.  The highlight of my weekend was watching him do the chipper and screaming, "get on the &%$#ing bar."

10 DB Step-Ups, AHAP, 5/5
5 Burpees
10 Knees to Elbows

Saturday, July 7, 2012


Hi...I see you're busy...maybe later...
By the time it hurts you're almost done

Scott and Mike put on a toughness clinic at the Lift the Rockies CrossFit event.  Results and videos will follow.

Friday, July 6, 2012


Saturday 9 am - the original Saturday, just Margaret and a stop watch.
Get after it.

Thursday, July 5, 2012


I want to paint it black.

Lift: Bench Press 3-3-3-1-1-1

20 Double Unders
20 Box Jumps
20 KB Swings
20 Toes to Bars
20 Push Ups
20 DB Snatches (10/10)
20 Burpees
20 Wall Ball Shots

Don't Drag Me Down

Wednesday, July 4, 2012


Another true supine ring row picture. I've become a strong believer in this movement.   Firstly we rarely pull in this plane, and it's invaluable in grappling for instance.  Secondly I find that this does not bother my shoulder like pull ups do, and I can still build upper back strength.

WoD: 5 Round for Time
20 Single Arm DB or KB Push Press
15 Push Ups
30 Double Unders

Congratulations are in order for Anaya who used her work out time today to establish a new 1rm squat at 155 pounds.  Thanks are in order for Anaya who somehow manipulated me into doing the erging.  I have to admit I've been scared to pull hard after some unsatisfactory experiments following surgery, but it works again.

Tuesday, July 3, 2012

Wednesday, July 4th

Lift: Front Squat

Row 500 meters
21 KB Swings 24/16
12 Pull Ups

Row 500 meters
21 KB Swings 24/16
12 Pull Ups
15 Power Snatches 125/85

Holiday Schedule
7:30 am WoD
4:00 PM Open Gym
5:30 pm Erging with Anaya or do the WoD which still involves erging.

Sure you can avoid the Barbell Mile by not telling me it's your birthday until after you do the WoD.  You can just do a static hold with your age in pounds.  Still light, Charles, and thanks for letting me cater your party!

Monday, July 2, 2012


Scott in the Gym

5 Rounds
3 Minute Amrap
3 Power Cleans 155/105
5 Burpee Box Jumps
Rest One Minute

Wednesday July 4th I've got a 7:30 am class going.  I'll lift at 4 pm and have an open gym, and if anybody wants an evening class, post to comments.

Scott on the Podium

Congratulations, Scott!  Scott finished second overall in his first CrossFit competition last Saturday at CrossFit Elevation.  Along the way he had outstanding performances in each individual workout:

75 Ground to Overhead 75#
45 bar facing burpees
35 Pull Ups

Scott tied for first with 131

WOD #2 4 RfT 11 minute cut off, perform DU's if you finish 4 rounds before the cut-off
13 Thrusters 95#
15 Sit Ups
17 Box Jumps 24"

Scott finished second with 222
(42 freaking double unders at the end!)

100 Cheerleaders
80 Lunges
60 Push Press 65#
40 Squats
20 Push Ups

Scott finished 5th scoring 296, a mere 4 push ups away from finishing.

It's going to be fun watching Scott and "Carry your Weight" Tutkowski team up at the Defy! meet next Saturday.

Sunday, July 1, 2012


I see your true colors.

Lift: Power Clean

6 Pull Ups
9 Knees to Elbows
12 KB Swings 24/16