Thursday, August 30, 2012

Friday - Kettlebell fun day

 Russian swing.  Not what we are doing. 

Russian swing for reals.

Yo!  Steve Cotter teaches the kettlebell basics to Sean of Underground Wellness

rope climb
Wear appropriate clothing - long socks, pants.

back squat
2 on the minute for 10 minutes at 4-6 rm
First perform several warm-up sets of 5

7 rounds

7 handstand push-ups
7 kettlebell swings, Russian-style
7 Ninja roll-ups to jump  - how-to - this is like a rolling burpee
7 teapot AKA half windmill
7 sumo deadlift high-pull with KB

Don't be afraid of these movements.  They are a little unusual, but you are CrossFitters, you can do anything!

We might do these soon, too : inverted burpees.


Coach D has a new class opening up for Tuesdays and Thursdays - Sports Prep.  This is a beginner's class geared towards teens getting ready for football or other sports.  There is no On-Ramp required, just be ready to work hard and get strong.

The new fall schedule is starting up next Tuesday.  (Monday Labor Day we will have one class, probably at 9 am - talk to James.)  There will be a new CrossFit WOD class at 4:30 pm on Tuesday and Thursday, the middday class will be at noon.  This will be an express class - it starts promptly at 12:10 pm with the doors open at 11:50 for warm-up and drill.

Plus, I'm going to be adding in a Recovery/Mobility/Yoga class once a week.   Please for vote for your preferred time in comments and on the board:  Wednesday at 10:30, Thursday evening at 5:30 pm (maybe Wednesday sometime?) or Sunday afternoon at 3:30?

Did you see Audrey's squat at the NASA meet yet?  Audrey totaled 540.13 pounds at an official bodyweight of 120 pounds.  This other video is blurry but shows her 185 pound squat.

Audrey has been teaching the morning On-Ramp and will soon be teaching Tuesday evening classes.

Floor Press 3 rm

5 Push Presses 115/75
10 Standing Lunges 115/75
20 Double Unders

Wednesday, August 29, 2012


Mike's final deadlift.  450 pounds.  
Remember this when you decide whether to train today - 
this strength was built one day at a time over several years of disciplined training.

Deadlift 5 rm
As your warm-up or instead of deadlift you may do
Clean 3 rm

4 Rounds for Time
5 reps Power Clean +3 Front Squats 155/105
15 Pull Ups

Monday, August 27, 2012


We will be doing some Ninja Roll-ups later this week.  Kind of like a Fruit Roll-up, but less sticky.  Enjoy this silly video but this page has a good explanation with photos.  Practice in your living room - you know you want to!

We have some very strong fellow athletes! 
Watch Tut squat.
Watch Jakob.

Back Squat 4-6 rm, 2x max @90%

Box Jump

Sunday, August 26, 2012

Monday - NASA vids

I'm so proud of all of you who competed in the meet this weekend.  It really puts a fire in your eye and helps to focus your training. 

This little kid put in a great performance with a technically perfect deadlift and was clearly thrilled to be there.  And yes, this meet took place inside a big church in Loveland.


Watch Audrey squat by clicking this link.  Our other vids are up on Facebook and our YouTube account if you want to see them now.  Here's some of James doing 407 and 418 pounds.

Bench Press 4-6rm, 2x max @90%

4 Rounds
5 Strict Pull ups
10 Plyo Push Ups
20 Russian Twists (45/25)
10 Plyo Push Ups
5 Strict Chin Ups
250m Row

Saturday, August 25, 2012

Saturday III

PR city.  Nothing like competition to spur on performance.


Ready to warm up for the bench press

Saturday II

No, I'm not sure I ever do anything right, but this is how I pack my gym bag:

Thanks everyone.  You do the real work and make everything happen.

Friday, August 24, 2012


Class as usual at 9am.

A beginner's intro to CrossFit at 10 am.  Look for us behind Sugarbeet near 1st Street.

Always fun to stick around for the heavyweight men to deadlift.
What is a powerlifting meet anyway?  Good basic description of a meet.

Thursday, August 23, 2012


Hayden levitates!

CrossFit Kids resumes this Friday with the usual class at 4:45 and an advanced class at 4:15  for kids 13 and up or by permission.

Friday 6:30 pm class is cancelled for the powerlifting weigh-in for the meet in Loveland.  This meet will be going on most of the day on Saturday.  I hope you can drop in to cheer on our athletes!  Click here to see blinking stuff and to find out more about this meet.


Deadlift 3rm

"simplify, simplify, simplify" Henry David Thoreau
"no messy stations" Jon Meyer

OTM 15
2 Power Cleans
10 Double Unders

Wednesday, August 22, 2012


Donny Shankle push pressing behind the neck to inspire you.

Bar. Scapula. Middle of the foot. Rippetoe on the press.

Press 5 rm
2 x .9(5 rm) to failure

7 Rounds for Time
7 DB Thrusters
7 Strict Pull Ups
7 Bar Roll Outs

Tuesday, August 21, 2012


WOD looks really good today.

Nice Socks!

Monday, August 20, 2012


Good luck to all the athletes going to the powerlifting meet this weekend!
You could stop by to watch - it's in Loveland in a church. (!)

The CrossFit Kids Class is starting up after a short break.  Class will be on Fridays starting this Friday:
Advanced (or 13+)  4:15-4:45
CFK at 4:45-5:15

 Bench Press – 4-6RM, then DB bench sets of five

 3 Rounds
 1000m Row
 Max rep pull ups without coming off bar
 20 Overhead air squat with band
 *Score is total number of pull ups & time

Sunday, August 19, 2012


Awesome animation set in a CrossFit gym.

How to feed egg yolks to a picky eater.

Meat-eating human ancestors thrived.

 Back Squat 4-6rm, 1xmax @90% (one set to failure of 90% of your 4-6 rep max)

4 rounds
 15 OHS (65/35)
 10 burpees
 5 chin ups (controlled negative)


Happy Birthday!

As far as I can remember, TwinFreaks was born in July of 2009.  We were adopted by members in August, so the following year when someone asked about our birthday, I decided it was August 20th.  I chose the 20th because it doubled as a friend's birthday so I could remember it.

The thing is, I never remember birthdays.  I remember growing up I was always embarrassed when a big deal was made out of my birthday.  I suppose I had to have been there, but even then I couldn't remember it.  I didn't see why people should light cakes on fire and give me stuff for something I attended passively and had no memory of.

Over the years that has caused me many problems because I strive for consistency, and I rarely remember anyone else's birthday either.  I saw on facebook that it's my friend's birthday and therefore ours.


I'd like to riff off of Pastor Scott, one of our 7:30 am guys, and compare the gym to a body.

You all, I'm sure, are the mitochondria, the powerhouses that dutifully and without complaint provide the boundless energy that keeps us going.  You labor ceaselessly and without calling attention to yourselves.

You're beautiful.

Probably on my good days I can be mistaken for the brain, and on my bad days the sphincter.  With swings like that, I'd assume I'm the heart.  I've certainly known exultation and despair.

I've improved my squat some since I started.

Much more important to me is the joy and - honestly - bewildered amazement when some of you have not only improved yourselves but improved me by becoming my friends.

Thank You.

And remember that three in gym years is 21 in people years.  Don't drink and WOD.


WOD's End - 07/09
Whoa, were we really so young I didn't have a mustache?

Saturday, August 18, 2012


This is how Audrey takes a break.  Look for her body weight / gymnastics class this fall.

Friday, August 17, 2012


Top: the front squat and clean rack position
Bottom: the press, push press, and jerk rack position
You:  think about your thruster rack position

Fitness in a glass.

Where is that darn psoas?

Feeling faint?  An overview of vasovagal syncope with a CrossFit gym study.

A personal story about low blood pressure and fainting.  Not someone who needs to avoid salt.

Join us for a weekend fun.  We will have a longer WOD, maybe a team WOD, depending on which athletes are there!  A fun time to visit from other CrossFit gyms.

Try out CrossFit this Saturday at 10 am!  Even if you have previously signed-up for an Intro class you may still attend this beginner's class.  (Schedule online or by email.) We want to give everyone a free taste of the magic of CrossFit in a safe, supportive environment.

Evening and morning On-Ramps are available in September. 

 From's community website

Thursday, August 16, 2012


Try out CrossFit this Saturday at 10 am!  Even if you have previously signed-up for an Intro class you may still attend this beginner's class.  (Schedule online or by email.) We want to give everyone a free taste of the magic of CrossFit in a safe, supportive environment.  Of course, if you are a big badie and you already do CrossFit somewhere else you may attend at 9 am Saturday. This is when we do the Hero WODs and the longer team-style workouts.  (Email us.)

Evening and morning On-Ramps are available in September.

Woodcutter Grace on Vimeo

Jason Khalipa winning the 2008 CrossFit Games with a squat-clean-thruster Grace.

5x3 (3 sets of 5)
Go ahead, throw in some curls.

(with full squat cleans)

Simi is back!  This photo is good enough to publish again.

Wednesday, August 15, 2012

Thursday - Rope climb technique

As promised, here are some videos of rope climb techniques.  Remember, if you have only one technique it  may fail you after most of a long WOD - maybe at the top of the rope.  Don't be caught unprepared.

Mikko Salo, superman of CrossFit Games fame, learns how to climb the rope.
Sorry, these don't show up on all mobiles.

Two rope climb techniques, clearly explained and demoed.

If you want to dig in, here is another on the basics and also the Spanish wrap and the Russian wrap from the Bozmans and Carl Paoli.

You can watch the whole heart-breaking half-hour of the men's multi-part final workout of the CrossFit 2010 Games here or just watch from 17:01 where you will get a good lesson in why every CrossFitter should practice many roping climbing techniques.  I'll tell you what happens if you can't watch - Rich and Mikko were far ahead and both on the way to winning the whole weekend before this rope climb WOD, but you can clearly see at 22:45 neither of them can get up the rope.  There are even some spectacular falls.

Watch the chipper from the 2012 CrossFit Games, Individual Men Heat 3 here and the official video here for your viewing pleasure.  Study this WOD, especially the box-jump-overs.  Today my 9:30 class did burpee-box-jump-overs from the regional competitions - a very nice athletic movement - good work, y'all!

Deadlift ascending sets to 5x1 (one set of five)
watch volume

Complete 7 rounds:
Max Rep Handstand Push Ups
15 Hollow Rocks

Tuesday, August 14, 2012


No, I haven't noticed an increase in rowing volume.

Skill Work
Rope Climb and Butterfly or Kipping Pull-Ups

9 Rounds for Time
7 Cleans 185/125
8 Burpee Box Jumps 36/24

30 minute cut-off.
Don't fail, scale!

I like to people see engage in purposeful play, but 5:30 am can be tough, and sometimes I don't mind you hanging out and talking in your sleep,

Comment if you're competing in the powerlifting meet 8/25.  I'd like to get everyone together and have a briefing on rules and what to expect.

Monday, August 13, 2012


Lift: Press
3 x 5

On The Minute for 8 Minutes
2 Front Squats (bodyweight + 20)
10 Double Unders

As usual side to side hops will be the double under substitute, but if you really need to suffer you can do two squats and AMAP DU's for the rest of each minute.

I'm willing to bet you can squat more than you think you can.

Sunday, August 12, 2012


Swings and Roll Outs
Don't ice that injury!

Lift: Squat
3 x 5

Why squat? Because a fire walk is the only reasonable substitute, and that would damage the stall mats.

6 Rounds
1 minute 15 KB Swings
1 minute Row for Distance

12 minutes total.

Shredded yams sauteed in coconut oil are the latest trend in contemporary Longmont cuisine.  All the cool kids are eating them.  Just ask me.

Apparently 4 (four) people are interested in rowing movie nights.  Post movie suggestions to comments.

Friday, August 10, 2012


German weightlifter not seriously injured after dropping more than 400 pounds on his neck.

New CrossFit community website, an update of the old affiliate page.

Here is a video starring Gold-winning Olympic athlete from the women's eight, Erin Cafaro.  She's been doing mobility work and some training with CrossFit Mobility Guru Kelly Starrett and CrossFit endurance guy Brian MacKenzie after her brother passed her the word on CF.

Another runner hits the road in her Vibrams.

Another fun Saturday workout is ready for you.  It's always a good time and gets your weekend started off right - but no cherry picking this one!

Thursday, August 9, 2012


 No kids class tonight or next week.  CrossFit Kids classes start again on the 21st, Tuesdays only!  I might consider switching class to Fridays instead if that works with your schedule better. I'm also considering a younger kids class or an advanced lifting class for kids, depending on demand.  Email Vanessa or comment below.

The 2012 NASA Colorado Grand powerlifting meet is August 25th.  Let me know if you need help registering.

 MBS Crossfit's 2012 Turkey Challenge will be November 17 and 18 this year - two days of madness!

 Lift: Bench Press 10 x 2 @5rm.  These should be fast, after warming up take about 60 seconds between sets.

Wednesday, August 8, 2012


Alyx enjoys the bar push-ups

The Russian twist

Power Snatch or Snatch 1 rm

12 minute AMRAP
5 OHS (@80% of PS)
10 Chin Ups
15 Russian Twists
*perform 2 Burpees at the top of every minute

Tuesday, August 7, 2012


Roll Outs
Woman in Window #3

Row 5k or Skill Work
Double Unders
Sit Ups

Monday, August 6, 2012


5:30 am does Turkish Get-ups

Scott P

Watch Korean weightlifter breaks the World Record with a clean and jerk of over three times his body weight.  Crowd-sourced.  Another World Record falls here. These weightlifters are so fast - I hope you appreciate them better now that you have dipped your toe into this sport by learning the Oly lifts.

I didn't even know you could put a 50 minute video on YouTube - the women's light-weights at the European Championships.  In Russian, maybe.

Press 5×5

10 minute AMRAP
3 Clean and Jerks
5 Dips
5 Chest-to-Bar Pull-ups

(If you can do muscle ups beautifully and well,  do 5 each round instead of pull-ups and dips)

Sunday, August 5, 2012


Bar roll-out, note the lack of sagging

Shark attack victim gets stronger.

Front squat 2rm, 3×3@90%

4 rounds for time
20 kettlebell swings
15 bar roll-outs
20 push ups

Friday, August 3, 2012


New On-Ramp on Monday!  Sign up now.

If you are curious about CrossFit and think you might want to join us, come to a FREE CLASS on Saturday at 10:00 am designed for CrossFit beginners.  We can make the short WOD challenging for athletes and doable for couch potatoes - by tailoring the scaling for you.  There will be time to ask questions after the workout and hear some answers, but the workout itself will answer many questions.  If you have missed a Thursday intro class please come to this class, also if you are signed up for On-Ramp you may still attend.

Saturday's 9 am class will be a longer workout and some cool skill work.  Sara always has fun group warm-ups for you all plus some good stretching afterwards.  This is a good time to visit us if you do CrossFit elsewhere!

Thursday, August 2, 2012


You could be working out here, too!  There will be a new On-Ramp class session starting next Monday at 6:30 am.  In September we will have an On-Ramp in the evening again - 7:30 pm.  This series of classes is designed to explore all the movements used in CrossFit and get you started on the road to perfecting them.  You will get some kick-ass workouts in as well, the CrossFit WorkOut of the Day or WOD, starting with easier workouts and progressing to more difficult workouts as we assess your capacity.  Once you graduate you will be able to go to any WOD class we offer.

As part of the On-Ramp series we offer a free goal-setting session.  For now we are also offering this to our current clients - for free!  It's a good way to evaluate your goals and get some strategies to meet them.  Also please notice in SocialWOD there is a place to record your goals.  You have some, don't you?

(There is a link to SocialWOD on the non-mobile version of our site, down on the right-hand side.)

 Beth, Alyx, Josh, and Maya

Ben went back to college - It was nice to have you here for the summer!

Ricardo and Mike from CrossFit Peachtree in Atlanta enjoy the new fan

5rm bench press
2x max db bench

100 pull ups (mod- jumping)
100 push ups
100 air squats
100 sit ups

Modify the number of reps so that this takes less than 15 minutes.

Wednesday, August 1, 2012


"Today class we're going to puke."
Actually we were catching rain water.  It's paleo.

Lift: Hang Power Clean
1 RM

2 Hang Cleans
3 Box Jumps 30/24

Are you finding what you're looking for?  Maybe it's time for a goal setting session.