Wednesday, February 29, 2012

CrossFit Open WOD 12.2

Here it is!  The videos are good this year.  The demo video is helpful and the Open Update Show is amusing, too.  Watch a dog do Burpees!  Get on YouTube and spend an hour watching dogs do Burpees - just kidding.

A visitor gets some one-on-one attention


5:30 Thursday WOD Class open!

CrossFit Open WOD

Workout 12.2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.
View the full workout description
Submit results prior to Sunday, 5pm PT

Tuesday, February 28, 2012


Power Snatch 3-3-3-1-1-1

Rest 5:00


AMRAP in 10:00
400M Run
Max Pull-ups
(aka 1/2 Nicole)

If you're doing CF Open 12-2 Thursday, keep the pull-ups sub-maximal.


Beautiful rope climb by Steven at 5:30 am.

Monday, February 27, 2012


Seven rounds for time of:
15 foot Rope climb, 1 ascent
10 Wallball shots, 20 pound ball
15 Kettlebell swings, 1.5 poods
20 Double-unders

Scale rounds and weights as needed.

Good thing we worked on our rope climbs today!  Learn how to do them - beginner rope climbs are not easy. 

Sunday, February 26, 2012

Monday - Zercher Squat

The Zercher squat is simply a barbell squat where you hold the bar in crook of your elbows. You just rack the bar in the squat rack or power rack lower than usual, scoop the bar up with your arms and start squatting.  We like this squat because it seriously reduces compressive load on the spine while still working the legs and also working the arms.  It especially puts the core to work stabilizing the load.  In addition, the body is worked in a slightly different way which allows us to max out every other week without overdoing it.

If you  read this post before 5:50 pm, it should not be too late to register for the CrossFit Games.  <--- link here

Zercher Squat

21-15-9 reps of
Clean 135
Ring Dips

Aim for less than 15 minutes.  Reduce reps or weight as needed.

Friday, February 24, 2012


No class next Saturday March 3.  We are having a rowing cert that weekend.  Open to the public, link on the right-hand side of the page.

Open Competition WOD at 10 am.

The Partner Running DB Bear
800 M Run
7 DB Circuits of:
5 Dumbbell Deadlift
5 Dumbbell Hang Clean
5 Dumbbell Front Squat/Push Press (aka-Thrusters)
800 M Run

Partners must run together, one partner works the dumbbells while the other rests.  Total loading equals 45% of bodyweight.

New students should adjust down load and reps of dumbbell work.  Experienced student should be getting pretty good at these moves, and have a very good idea of how much weight to use and how many reps for maximum effect. 

Thursday, February 23, 2012


Zercher squat
As people discovered Thursday, one must thoroughly warm-up for a sprint like seven minutes of burpees.  An inadequate warm-up and cool-down will leave you with Fran Lung.  A warm-up like 15 minutes of jogging and five minutes of sprinting, and then five minutes of DU practice afterwards might avoid this cough, which feels a bit like exercise-induced asthma.

Dr. Dave from CrossFit Confluence says:
  1. Since people often ask about “Fran Lung” here’s the basic explanation. It’s a form of flash pulmonary edema where your body is essentially drowning itself. Primarily due to ... the short time in which [the intense work is] done, your body consumes a large amount of oxygen and generates a lot of lactic acid quickly. These both create a massive drive to breathe to blow off the acid (as carbon dioxide) and breathe in O2.  Your diaphragm and chest wall muscles are able to generate a huge amount of force when breathing in. This creates a large negative pressure gradient in your lungs that actually sucks fluid out of the capillaries within your lungs and into the airspaces themselves. Although the amount of fluid is relatively small, it’s enough to slightly impair your ability to exchange O2 and CO2 and make you feel like you’re drowning (burning, coughing, air hunger). It generally takes at least 20-30 minutes for your body to reabsorb enough fluid back into your lung capillaries to get rid of most of the symptoms, but it can take 12-24 hours to reabsorb all the fluid which is why it takes so long to feel right again.
 Also a discussion here.  And a journal article about SIPE from swimming here, which the Special Ops guys say feels a lot like Fran Lung.

Bench Press


10 Overhead Squats 1 Burpees
 9 Overhead Squats 2 Burpees
 8 Overhead Squats 3 Burpees
 7 Overhead Squats 4 Burpees
 6 Overhead Squats 5 Burpees
 5 Overhead Squats 6 Burpees
 4 Overhead Squats 7 Burpees
 3 Overhead Squats 8 Burpees
 2 Overhead Squats 9 Burpees
 1 Overhead Squat 10 Burpees

Loading = 50% of body weight
Yeah Burpees!

Wednesday, February 22, 2012

Prayer for the Open

Now I lay me down to sleep
I pray the WOD I will complete
If I must I'll humbly genuflect
Just let me do it as Rx'd!

Oh yeah, and world peace too!

Thanks, Jennifer!

A view from the stands.

CrossFit Games Open Update Pre-show.  What a lovely bow-tie.

CrossFit Open 2012 WOD #1


Workout 12.1

Complete as many reps as possible in 7 minutes of:
This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

Movement Standards

At the bottom position, the Athlete's chest and hips must touch the ground. At the top of the movement, both hands must make contact with the target 6 inches above your max reach.

The Home Depot Center in Carson, California

Additional Notes

The height of the target must be no less than 6 inches above the Athlete's fingertips when they are standing, feet together, with a straight line through their wrist, elbow, shoulder, hip and knees. The Athlete should be shrugging their shoulders and reaching as high as possible, while the measurement is being made.
If the Athlete touches with just one hand or misses, they may re-jump to complete the rep without dropping back to the ground. The use of a springy floor is not allowed.

Tuesday, February 21, 2012

Zercher Squat

Immediately to the left of the mustache is Jay from California who blogs his travelling CrossFit adventures here.  TFCF should have a write-up there soon.

 Zercher Squat

2 Rounds for time
40 air squats
30 pull-ups
20 dumbbell push press (40/25 pounds)

Compare this to your Dumbbell Bear and select a similar or slightly heavier weight.

Monday, February 20, 2012

Erg Tuesday

The prowler is fun!

We'll do some rowing drills and skills. 


For time:
 Row 300 meters
 135 pound Push press, 20 reps
 Row 300 meters
 135 pound Push press, 15 reps
 Row 300 meters
 135 pound Push press, 10 reps
 Row 300 meters
 135 pound Push press, 5 reps

Austin Malleolo 6:34, Chad Wittman 6:35. Post time to comments.  

Sunday, February 19, 2012

CrossFit Open starts soon

The Open Qualifiers for The 2012 Reebok CrossFit Games will run five weeks from February 22 through March 23rd.  The Open Qualifier process is a world-wide event.  Anyone and everyone can register to participate.  Each week on Wednesday CrossFit Headquarters will release the qualifying workout and you must complete it by that Sunday.  Your performance can either be videotaped and submitted for confirmation or watched, judged and verified at an Affiliate, like ours!  We will run our Open Qualifer workouts on Thursday all day EVERY CLASS and on Saturday mornings at 10 am after the normal Saturday workout.  All gym members are welcome to do the workouts.   We will assign you a partner for judging and being judged, so please remember to sign up for class well ahead of time.  If you would like your scores to be “official” you need to pay $20 and register at the CrossFit Games website, but you are welcome to come and do the workouts without going through that process.  Free to CrossFit TwinFreaks members and $20 for non-members.

Don't miss the rowing drills and skills on Erg Tuesday.

The Waldens will be back for a visit soon.

Power Snatch 3-3-3-1-1-1

Rest 5:00

How many rounds can you complete in 15:00?
 5 Deck Power Cleans (60Kg)
 10 Single Leg Squats (aka Pistols) 5/side
 15 Double Unders

foreground: pistols, background side to side hop sub for double unders, and some tortured late WoD power cleans

Saturday, February 18, 2012

CrossFit TwinFreaks in the Longmont Magazine

Just a quick note to say that our gym and two of our members are featured in the Longmont Magazine insert in the Longmont Times-Call.  Nice!

Getting in Shape the CrossFit Way

Friday, February 17, 2012


Check this out!
 Join us for the Fight For Air stair climb in Denver.  Lonna and James have joined the CrossFit Defy! team and they are raising money to benefit the American Lung Association.  You may join their team or donate here.


Tabata Dumbbell Bear
Hang powerclean
Push Press

This is a pretty quick workout and should be done by 10.  We will do some drills and skills before the WOD.

Have a good weekend!

Thursday, February 16, 2012

Friday - The squat


This is what the bottom of the squat should look like:  knees way out, back arched, chest up.  Push the knees out hard all the way down and all the way up.  Drive the shoulders straight up toward the ceiling like you are trying to throw the bar off your back.  This posture will allow you to fit your belly and those hip bones in between your legs, and utilize your strong glutes and hamstrings.  You should feel your ass working!  With your legs abducted (taken away from the midline of the body) your adductors are able to contract properly from the bottom of the squat and help drive you up by opening the hip.  This correct posture takes undue pressure off the knees and balances the forces acting on them.

Beautiful illustration of the adductors and how to work on them.


for time:
50 thrusters 45/33 pounds
40 DU (jump rope double unders)
30 Kettlebell swings 955/35 pounds
20 Barbell reverse overhead alternate lunge -
10 Burpees

The reverse lunge is not actually so odd, just hold the barbell over head and do standing lunges to the rear, 10 on each side.

Wednesday, February 15, 2012


Finally found the demo video!
You are getting off easy carrying kettlebells, but go heavy.

5 RfT

40 meter Barbell Overhead Walk 185/125
30 Wall Ball Shots 20/14
40 meter Kettlebell Farmer's Walk

Quite Different Power Outputs Here

Overhead (l) and Farmer's (r) Carries

Tuesday, February 14, 2012


Hang Power Snatch 3-3-3-1-1-1

4 Rounds for Time
6 Deadlifts
12 Push Ups
15 Box Jumps

Thanks to everyone who rowed at 6:30 am.

Here is a good treatment of rowing technique.  Pay attention to the return.  The hands go away quickly, and the torso swings forward while the legs remain fully extended.

Sara and one "n" Ana

Monday, February 13, 2012

Tuesday - Rowing

The basics of the rowing technique

 Common errors

March 3rd and 4th - Concept II cert at our place! Still spaces left.  Just copy and paste the PDF into an email and send it to register, or take a photos of your manually filled-out entry and email it.

Watch tiny Toni from Logan's Gym in Longmont squat an awesome amount of weight.

More videos from the meet here on our YouTube channel.  We had the privilege of being judged by real NASA federation judges, the Natural Athlete Strength Association.  These are record-holding weightlifters and they are tough.  You have to get deep in the squat and you have to follow instructions.  However, they are pleasant people and always willing to explain exactly why they gave you the red or white light.  We also got some training tips, bonus!  I encourage you to attend the NASA meet on March 3rd with Darla and Jennifer.  There should be some really impressive lifters there to learn from and be inspired by.

4 x1000 meter row 4 min rest
Repeats within 5 seconds 
of the first.
If you are slower or sick, you may row 800m or 600m.
We will drill the technique.

Saturday, February 11, 2012


Jennifer did great.  She made all three attempts at every lift, squatting 180 pounds and deadlifting 235.  More videos are up on our page. 

The CrossFit Open is open for registration now!  Sign up soon!  We will be doing the WODs at the gym during Saturday's 9 am class, and once during the week. The first workout will be released on the 22nd.  This is only $10 and will allow you to track your progress compared to all the CrossFitters all over the world who are participating.  Competing in CrossFit can be a powerful training incentive - you may find motivation to get that double under or to avoid sugar that you never had before.

The Fight for Air Climb is still open for registration.

Weighted Dips

Seven rounds of:
 35 Double-unders
 1 Snatch
HQ 111103
Make one snatch attempt per round.
WOD demo

Friday, February 10, 2012

Saturday 2/10 Meet Tomorrow!

Couples WOD announced! Registration still open,  If you are interested, we will let you do this at the gym, email me at 

Did they post the WOD yet?  Funny video.

Defy! CrossFit meet still open.  Meet us there tomorrow!  James, Vanessa, Darla, and Jennifer will all be there lifting and volunteering.  This is a super deal and should be a lot of fun.  Get your feet wet, newbies!

Sorry, folks, it really depends on how many people show up at 9 am.  Margaret has several interesting long workouts planned for you.  Maybe a hero WOD, or maybe a partner WOD.

Thursday, February 9, 2012

Friday 2/10 Deadlifts

Ana and Pedro

5 Handstand Push-ups
5 Strict pull-ups

You all are getting so strong!  So good at pull-ups.

more videos on the deadlift than you can shake a stick at
Pay careful attention to the set-up.  It could make a twenty pound difference.

You are invited to the Valentine's Day Challenge at TwinFreaks, 6:30 am.  There is room for three more.  Get some extra time in before and after every WOD. Talk to James for more info.

Wednesday, February 8, 2012


Lonna, the original 5:30 am person.
On February 26th, James and Lonna will be taking on the 2012 Fight for Air Climb.  It should hurt as bad as rowing but take longer.

Consider trying the unsanctioned powerlifting meet at DEFY! CrossFit Saturday.  If we get enough people, I'll bring a half gallon of ammonia.

Low bar vs. High bar Olympic Squat


15 reps OHS
15 reps L-Pull-up
15 reps split jerk
15 knees to elbows
15 reps Hang Clean
15 reps Back Extension with 25 lbs

loading 95 lbs or 50%
sub tuck hang and knees high


Tuesday, February 7, 2012


What to do if a push press gets wobbly.
Don't hang on until it bonks you on the head!

High Bar Squat

Overhead Squat
Back Squat
Push Jerk

Loading 115/105 lbs or ~60% of max on limiting lift

Monday, February 6, 2012

Tuesday 2/7 and Rowing Videos

Cheered on by TFers, James wins gold

Nice double unders!

Matt, Jessica, and Chelsea

Chelsea and Jean

Todd and Tut

Complete as many rounds as possible in 20 minutes of:
 3 Wall climbs
 10 Up-downs
 5 Parallette pass-throughs (forward + back = 1)
 10 Grasshoppers (right + left = 1)

For the wall climbs, toes and chest touch the ground to toes and chest touch the wall. For the up-downs, thighs touch the ground then stand up fully. For the pass-throughs, the hips open at the front and back. For the grasshoppers, the shin contacts the opposite forearm.

Kristan Clever 10 rounds + 5 up-downs, Whitney Heuser 8 rounds + 5 pass-throughs, Cara Hipskind 7 rounds + 10 up-downs, Rebecca Voigt 7 rounds + 7 up-downs.

Sunday, February 5, 2012

Monday 2/5 Rowing Team

New On-Ramp 6:30 am or 7:30 pm Monday!

The rowing team
Great job, y'all!
Push Press

Fran's cousin the NFL Linebacker

Squat Clean Thruster or Cluster
Strict Pull-ups

Friday, February 3, 2012


New On-Ramp starts Monday.  It's not too late to register, we still have space.  Morning or evening classes!


Partner Dumbbell Bear Variation

Nice tutorial on the handstand from Beast Skills.

All about the set up for the handstand

Khalipa gets schooled on the HSPU

Watch Khalipa come from behind to blow everyone out of the water. 
2008 CrossFit Games
155 pounds, 30 reps squat clean and overhead 

Thursday, February 2, 2012

In case of severe weather, look here for cancellations.  If there is a substantial dump of snow the 5:30 am class will be cancelled.

On-Ramp starting Monday - tell your friends

This month-long, 12-session program introduces new athletes to CrossFit. We will cover the 9 essential movements basic to CrossFit and their competent execution.  You will drill the basics, and get consistent in your training.  You will work on mobility, agility, strength, endurance, etc!

We actually will have a morning and and evening class going at the same time.  Students may make-up a class in the opposite time slot if needed.

Thank you for putting up with this announcement.  Now, back to your regular program!

This is what a 1/4 beef looks like.
We are about to get another quarter beef, this time from Natural Homestead Meats.  Their pork was excellent.  This is the most cost-effective way to get grass-fed beef.   If you have a good source of grass-fed beef, please put up the contact details on our little cork board so we can share.

Grass-fed beef is a prime source of Omega 3 fatty acids, good saturated fat (also lower in the bad saturated fat), and has a lot more vitamin A and D.  The animals spend their time doing natural cow things, like walking around eating grass, instead of standing around in manure all day eating antibiotics and an unnatural diet of subsidized grain.   This is important to me in an ethical sense, but also it seems logical that happy cows are less stressed and sick and thus healthier for me to eat.   The organic standard is distressingly weak - organically certified cows may be kept in crowded, inhumane conditions, and fed organically certified corn.  The only way to be really sure what kind of conditions your food animals are kept in is to visit the farm.  Sunshine is the best disinfectant.

Eat Wild - all about pastured and local food and how to find it.

10 RFT
6 DL
12 Pull-ups
24 DU

Wednesday, February 1, 2012


Thruster 3-3-3-1-1-1

5 Rounds for Time
7 Deadlifts 250/185
14 Double Unders

TFCF and Longmont Sculling Club are partnering to bring a C2 indoor rowing course to Longmont.  Here is a link to the registration.

KtE, K2E, or Knees to Elbows if you have to ask what the first two are.  It's not as much fun as what they do on  the infomercials, but it works better.