Wednesday, October 31, 2012

Thursday

The legendary Tommy Kono

"If you’re a CrossFitter going five days a week, doing the WODs as RX’d, and finding yourself growing a bit pudgier despite your best efforts, you may need to eat some sweet potatoes. Conversely, if you work a sedentary job and do some gardening and some dog walking for exercise, you probably don’t need to modify your low carb consumption. I see carbs as elective macronutrients, in general. I don’t elect to eat all that many of them, personally, but that’s because I’ve tailored my lifestyle such that this is the healthiest way for me to eat. Eat more if you’re going to be burning glycogen." Read more at Marks' Daily Apple.

WOD hard; eat carbs


Thursday
Front Squat 3 rep max

WOD
21-15-9
thrusters at Fran weight
hollow-rocks
*every minute on the minute do 2 burpees

Tuesday, October 30, 2012

Wednesday

These people all have very nice technique - notice - "keeping the bar back."
 6 year old snatching
 10 year old snatching

Natalie Burgener snatches  Worth watching again.


Schedule announcements! 

November's On-Ramp will start on Monday and skip Thanksgiving.  December's On-Ramp is a super express session skipping the week of Christmas - it is open only to athletic individuals who can already squat below parallel and are ready to drill, baby, drill!

Remember, if you are available after school or early in the morning (insomnia, anyone?) you may take Coach D's Sports Prep class.  No On-Ramp required, but you must be able to push yourself hard.  If you take this class, you will meet two days a week, do two barbell lifts every class, and squeeze in a short finisher to get sweaty and breathe hard.  This class does not mess around.

Saturday's class

LIFT
Snatch 2s

WoD: Partner work!
3 RfT
15 Dips
15 m Wheelbarrow Walk
30 Bar Roll-Outs



Monday, October 29, 2012

Tuesday



SO NOW YOU ONLY DRINK RED WINE AND AGED SCOTCH?
More



Push press 5 rep max

WOD
5 rounds
5 clean to overhead 185/125
500 m row

Sunday, October 28, 2012

Monday

 
 Justin Wants YOU to get 70's Big
Low Bar vs High Bar Squatting: "The low bar squat also has a balanced anterior/posterior force at the knee because the focus on the hamstring contraction pulls back on the knee. In contrast, the high bar has more of an anterior stress since the quads are the primary movers and attach at the front of the knee at the patella."

tl;dr?  Sore knees? Then low-bar squat.  

Wow, I am impressed and horrified, too.  We won't be doing this.


 Snatch on Wednesday.


LIFT
Squat
5 rep max

WOD
AMRAP 15 minutes
5 chin-ups
10 kettlebell swings
15 stick jumps

Friday, October 26, 2012

Saturday - with weekend link love

New On-Ramp starts Thursday Nov 1st and skips Thanksgiving day.

Smith Machine

WODs

As usual the 9:00 am WOD class is open to all members and visiting CrossFitters.  Usually this is a longer, tougher workout with a serious warm-up - maybe a partner WOD or a Hero WOD.  Not for newbies.

At 10:00 am there will be a free intro to CrossFit class.  We let you try out an abbreviated class, with a group warm-up, some skill work, and a short but intense metabolic training session (AKA WOD.)  Afterwards we can sit and talk and you can ask any questions you have.  Why we do so much heavy lifting, why do you want me to eat like a caveman, what are classes like, what the heck is this On-Boarding thing, etc.  If you come a little early you can watch the 9 am class and see how strong and tough people get when they put themselves through this training every week.

Remember the 2 - 4 pm Open Gym class on Sunday.  Sign up, please, class space is limited.



Random weekend fun!

No excuses, women can do pull-ups!

Watch some women do pull-ups.

Satirical video staring Aimee and Greg Everett

How to Pick up a Girl at the Gym   watch the whole video!





Thursday, October 25, 2012

Friday - Bench day

Here is Mark Rippetoe teaching proper bench form to Hall-of-Fame skier Eva Twordokens.  She contracts the scapula and she pulls the shoulders back,  protecting the shoulders and providing a solid platform to push off of.  Check out the side view of the shoulder positioning below and note how it also reduces the range of motion. Bonus! (photo CrossFit)

 (photo Weber Strength) (thank you RockZone CrossFit)

Read more about the Bench Press here.



LIFT
Bench Press 5 rep max
AMREP at 90%

3 sets of 15 barbell rows, just a bit heavier than last week

WOD
AMRAP in 15 minutes
4 deadlifts 275/185 (heavy)
8 chin-ups
12 parallette push-ups
bear crawl alternating with 300 m row each round


Wednesday, October 24, 2012

Thursday


"The fact of the matter is, squatting increases the strength of the musculoskeletal system, including the quadriceps and hamstrings, which in turn strengthen (presuming you’re performing the squat properly) the joints.  Stay balanced in your mid-foot, keep the bar over the middle of said mid-foot, stay tight, and allow your body to do what it naturally wants." Don't let your knees go past your toes?

High carb diets cause morning sickness?


LIFT
Front Squat 3 rep max
3 sets of 15 (3x15) RDL a bit heavier, but quickly

WOD
5 rounds
20 wall balls
20 toes to bar



Tuesday, October 23, 2012

Wednesday

Why do we hammer the "Big 4," squat, bench, dead lift, press?  In short, you can never be too strong.  Perhaps a more satisfying answer is here.  I could quibble with this for a dedicated strength athlete, but I believe it's very accurate for a general population.   As an aside, this link is from our New York friend, Blake Severson.  He'll be visiting in January, and if you don't know what kind of guy I am, or you want to know who Blake is, we'll be doing the "Twinkies Must Die" wod: squat 315 x 20, row 500 meters.  No, there is no scaling on this one.


How does one go about lifting anyway? One of the overlooked greats in strength training is James Steel from the University of Pennsylvania.  His blog is named after his dog, and it's part of my never miss reading.  I relied on this one extensively when I decided it was time to squat over 400 pounds.

Look, I'm a guy so I might have this wrong, but it seems CrossFit causes pregnancy.  I've lost count of how many members are pregnant, but we've brought a staff ob-gyn on board.

Dr. Laura Butler

Lift:
 Clean 1 rm

WoD:
7 RfT
5 Power Cleans 155/105
7 Plyo Push Ups

Monday, October 22, 2012

Tuesday

Is CrossFit a cult? "“But isn’t it a good cult? What’s wrong with a group of people who like to exercise and eat healthy?”" Get in the gym.






Press 5 rep max
AMREP with 90%
3 sets of 15 (3x15) RDL a bit heavier than last time, but quickly

WOD
AMRAP 12 minutes
7 Handstand push-ups
15 sit-ups
20 double-unders

Sunday, October 21, 2012

Monday

 What is this Paleo stuff anyway?  Snark warning.


The Squat, or How I Learned to Stop Leg-Pressing and Use My Ass Rippetoe
"I noticed the guy doing an exercise I’d never seen anybody else do. He took the bar out of the rack on his back and squatted all the way down and back up with it for several reps. He did this quite a few times, adding plates to the bar between each set. I walked around the room, trying to maintain low profile, curling, doing the occasional leg press when I could get on the machine, and watching from the other room as this older, more experienced guy did what was obviously a more serious version of weight room activity than I was familiar with."

You are going to do WHAT with that bar?

LIFT
Back Squat 5 rep max
3 sets of 15 light good mornings


WOD
Tabata (eight rounds of both)
KB swings alternating with strict pull-ups or ring rows


Sunday Class 2-4pm!

Why and How to make your own mayo.


We have an official class on Sunday now from 2 - 4 pm.  Please register for class through Zen Planner as usual: participants are limited to avoid excess crowding.  In addition, if class has to be cancelled for any reason the schedule will reflect this and registered athletes will get an email.

This class is a loosely structured Open Gym.  It is a good time to do any barbell lifting or WODs that you missed during the week.  Coaching is available if you ask for it.  Show up when you can, but be done by 4!


Apparently we have a Masters Powerlifter training with us!  He brings years of experience and hard training under the bar.   

Friday, October 19, 2012

Saturday

The Real Reason We Do CrossFit and Paleo?


Funny Video. "Did they post the WOD yet?"

WOD

As usual the 9:00 am WOD class is open to all members and visiting CrossFitters.  Usually this is a longer, tougher workout with a serious warm-up - maybe a partner WOD or a Hero WOD.  Not for newbies.

At 10:00 am there will be a free intro to CrossFit class.  We let you try out an abbreviated class, with a group warm-up, some skill work, and a short but intense metabolic training session (AKA WOD.)  Afterwards we can sit and talk and you can ask any questions you have.  Why we do so much heavy lifting, why do you want me to eat like a caveman, what are classes like, what the heck is this On-Boarding thing, etc.  If you come a little early you can watch the 9 am class and see how strong and tough people get when they put themselves through this training every week.

Thursday, October 18, 2012

Friday

Mike T. and Scott doing work at the Colorado Masters last Saturday




Deadlift 5 rm

EMOTM 15
2 Hang Cleans (Heavy)
3 Box Jumps (High)

Danielle can hook grip, you can hook grip
While we're on the subject of general bad-assery, Danielle will be competing next in the MBS CrossFit Turkey Challenge.

Danielle on top


Wednesday, October 17, 2012

Thursday

From the Whole Nine's Dallas

Rotator Cuff Solution This little book comes highly recommended.

Work on your pull-up and kip. Video 1 and 2.

LIFT
Bench Press 5rm, 3×15 barbell bent over row

RDL 3 sets of 15 (quickly, slightly heavier)

WOD
Mini-FGB 2 rounds AMRAP
1 min row
1 min hang power clean
1 min wall ball
1 min push press
1 min box jump
1 min rest


Let's sub in hang power clean for sumo deadlift high pull this time.  Why?  I'm not convinced we should never do this movement ever, especially because if you do them right your little T-Rex arms just finish up the movement using the momentum generated by your legs.  However, as Dallas says, "truthfully, 94.72% of  SDHPs that I’ve seen in ... Fight Gone Bad look nothing like core-to-extremity, hip-driven movements.  They look like inconsistent, poorly executed, discoordinated jumping upright rows."   Deadlift tomorrow.

Tuesday, October 16, 2012

Wednesday

Rocky Balboa to inspire you for this CrossFit Balboa WOD.  He learns how to jerk, but does he learn how to kettlebell snatch?

The fabulous coconut and its oil.

How to Clean and Jerk.  Nice instructional video - short review.



Scott

LIFT
Jerk 3 rm

WOD
Tabata

Row
Band Pull Aparts
Tire Strikes
Sit Ups

There is no rest between exercises. 

Yes, we will get the tire out.  Bring your sledgehammers in, especially if you have a cool heavy one. 

Monday, October 15, 2012

Tuesday plus some snatch videos

Snatch videos from our FB page, some helpful and some silly.


Some slo mo snatches. Lu Xiaojun Chigishev Natalie

Don't do this.  Not WFS. The trouble with the CrossFit Open and too heavy weights.



Goblet squats

LIFT
 Press 4-6rm, 1xmax @90%

WOD
FR MO #1
2 rounds for time of:
20 kettlebell swings
25 box jumps
30 goblet squats



Sunday, October 14, 2012

Monday

Congratulations, Mike and Tut!  Tut got 16th in his age group and Scott 21nd, in some very competitive groups.  A good time was had by all.  Peruse the scores here.   Notice one woman got first, second, and last in her age group.

 Row
Power Snatch

Warm-up and play with the new stones.  The 145 pounder will be coming later this week.  Remember, they will bounce so don't lose any teeth.

LIFT
Back Squat 4-6 rm
RDL 3 sets of 15 (quickly, light - this is an assistance exercise.)

WOD
*From the 2012 FRCF Master's Championships - Sunday events, Workout # 4

For time:
15 power snatches
300 meter row
15 power snatches
300 meter row
15 power snatches

*Rx'd by age groups: 95/65 for Men/Women under 50, 75/55 for 50-60, 65/45 for 60+.

Friday, October 12, 2012

Saturday


WOD

As usual the 9:00 am WOD class is open to all members and visiting CrossFitters only.  Usually this is a longer, tougher workout with a serious warm-up - maybe a partner WOD or a Hero WOD.  This class may be a little longer than usual since there is no 10 am class. 

No intro to CrossFit this this week or next.   Make an appointment to try it out at 10 am on Saturday the 20th or 27th of October.  The free trial class is a regular class, with a group warm-up, some skill work, and a short but intense metabolic training session (AKA WOD.)  Afterwards we can sit and talk and you can ask any questions you have. 

 

The Colorado Master's Open at Front Range CrossFit is THIS WEEKEND.  Scott and Tut are there to represent the TF clan!  Spectators are welcome and it's always a good time, rooting and cheering for awesome athletes.

Some interesting people from last year.


Maybe pink shorts guy will be back?

Thursday, October 11, 2012

Friday

Bench 3 x 5
super set
3 x 15 RDLs

Wod
AMRAP 12
5 GtOH 185/125
10 Push Ups
10 Box Jumps




Sun & Moon

Wednesday, October 10, 2012

Thursday - Task Priority Fight Gone Bad

Task-priority Fight Gone Bad. Must have CF Journal subscription.

Strategy talk

Demo video with Bionic


The Republic Place
Why the Republic Plaza again?  Because if you train with me you're going to have to lift in the basement of this to keep your numbers from going through the roof.


Two Squats on the Minute for 10 Minutes
then

 FGB-ish
3 RfT
20 Wall Ball Shots
20 Sumo Deadlift High Pulls
20 Box Jumps
20 Push Presses
20 Calorie Row
1 min rest

Guess what's coming up?

Tuesday, October 9, 2012

Wednesday

Another local place to get beef: Teton Waters Ranch does all grass-fed  pastured cattle.  Call Ethan at 720-340-4590 for a better deal - he is in Longmont and can offer us local farmer's market prices if you pick it up.  They have 1/4, 1/2 and whole beef for the best prices - maybe y'all can get together for a big order. This is a good topic for our FaceBook group.

Compare prices to U.S. Wellness Meats.


Shut up and Squat!

LIFT
Snatch 3 rm

WOD
EMOTM (Every Minute On The Minute) 15 minutes
Perform 2 power snatch and 3 box jumps (30,24)

Loading should be -- heavy.

Monday, October 8, 2012

Tuesday

Magic shoes
WOD
Press 4 to 6 rm
finish with an AMREP set at 90%

WOD
4 rounds for time
400 m row
15 Goblet Squats
15 KettleBell Swings

Use the same kettlebell for both swings and squat.
Compare to July 29

Goblet squat, or
Friends don't let friends skip heavy squat day

Sunday, October 7, 2012

Monday

Fitness Lonnie on FGB's trademark



LIFT
Back Squat 4-6 rm
RDL 3 sets of 15 (quickly)

WOD
mini-"Hope"
Two rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups
rest

"Hope" has the same format as Fight Gone Bad. In this 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 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.

We will do this whole WOD as a charity fundraiser when it is time.



Friday, October 5, 2012

Saturday

WOD

As usual the 9:00 am WOD class is open to all members and visiting CrossFitters.  Usually this is a longer, tougher workout with a serious warm-up - maybe a partner WOD or a Hero WOD.  Not for newbies.  This class may be a little longer than usual since there is no 10 am class.

No intro to CrossFit this this week or next.   Make an appointment to try it out at 10 am on Saturday the 20th or 27th of October.  The free trial class is a regular class, with a group warm-up, some skill work, and a short but intense metabolic training session (AKA WOD.)  Afterwards we can sit and talk and you can ask any questions you have.  Why we do so much heavy lifting, why do you want me to eat like a caveman, what are classes like, what the heck is this On-Boarding thing, etc.  If you come a little early you can watch the 9 am class and see how strong and tough people get when they put themselves through this training every week.

Beef

Sun Prairie Beef is offering a special - FREE SHIPPING right to your house - on 100% grass fed beef.  They ship in 10 lb and 25 lb boxes.  They welcome calls to talk cattle, land, beef, water... etc.   The place sounds legit - try them out and tell me what you think.

We like Natural Homestead Beef or Silva's Highlands for beef or pork.  They are local and you have to meet them at the farmer's market or somesuch.  Westword Award 

HoneyAcre's has beef and hothouse tomatoes come summer.  Yum!

Windsor Dairy has raw milk, the preferred kind if you have to have milk, and also organic grass-fed beef.

Post your food contacts to comments, please!




Audrey delivering the goods
Sara and James after Muay Thai boxing

Thursday, October 4, 2012

Friday

Visit yesterday's blog for great Heavy Grace vids.

T-Nation on Snatch grip deadlift. Not WFS, but detailed.




Snatch Grip Deadlift 3rm

10.9.8.7.6.5.4.3.2.1.
DB/KB Snatch Right Arm
DB/KB Snatch Left Arm
Chin Ups (strict, of course)

Wednesday, October 3, 2012

Thursday - updated with Heavy Grace videos

the Republic Plaza in Denver
Barring unforeseen circumstances, Jessica, Lonna, and I are doing the 2013 Fight for Air Climb in Denver.  It's fun in largely the same way rowing 2,000 meters is fun.  I'm going to try to trick everyone into doing it, but it's better if you volunteer (JD)


Talk to Me Johnnie  Ask a professional football player turned CrossFit guru.

Rich Froning does heavy Grace


 The Burgeners do Grace.  Love the pile of Olympic lifting shoes.

Rob Orlando does Grace with 275, and again here with 300.



Bench 5 rm
Finish with a 90% set

WoD:
Grace
30 Clean and Jerks  (go heavier - choose a very challenging weight.)

TFCF trivia; Grace has always been and still is by far my favorite girl.  If you're coming to one of my classes, I want you to give her everything you've got and then find a little more. (JD)

Links from VP

Tuesday, October 2, 2012

Wednesday

Clean and Jerk
3 RM

AMRAP 10
5 Burpees
5 Pull Ups
5 Ball Slams
With a partner, one works while one rests.

Making friends with the partner WoD

Monday, October 1, 2012

Tuesday



Shane

LIFT
Overhead Squat 2rm

and/or Back squat 3 rm

If you are unable to use a challenging weight on the OHS because of mobility or orthopedic issues, use it for warm-up reps and finish with the back squat.




WOD
In 15 minutes do as many rounds as possible AKA "AMRAP"
12 dumbbell step-ups (6 r, 6 l)
10 Knees to elbows
8 dips