Friday, March 30, 2012


Prowler season again


We will have a fun WOD for you tomorrow, but it will be a surprise.  We should be done by 10 am.

Enjoy your weekend and the sunlight.

Margaret unexpectedly delayed

All trainers all unavailable for the Kids Class tonight!

Other classes will be held as usual.

Our apologies for this late cancellation due to unexpected delays.

If you are starting On-Ramp next week, please make an appointment for a free goal-setting session with a coach!

Thursday, March 29, 2012

Friday 5:30 am

Max Effort Dips 5-5-5-3-3-3

Rest 5:00

AMRAP in 12:00

3 Box Jumps
5 Dumbbell deck power clean & push press ( 55 / 35)
7 Strict Pull-ups

Friday and Why Paleo

The Overhead Squat

Want to look better naked like these people? Go ahead, take some before photos!

"When the intestinal barrier becomes permeable (i.e. “leaky gut syndrome”), large protein molecules escape into the bloodstream. Since these proteins don’t belong outside of the gut, the body mounts an immune response and attacks them." From Chris Kresser.   Read more.

Floor Press

7 hang cluster 95/65
7 pull-ups

The cluster is a full squat clean thruster.

Wednesday, March 28, 2012

Thursday and Finish the Pull!

"Atrium of Pain"
2 rounds for time of:
25 Air Squats
20 Sit-ups
15 Push-ups
10 Pull-ups
800 m Run

Finish the pull! Click for why.

Women's Masters at The CrossFit Games finals.
I will never look like a 19-year-old Brittany Spears, no matter what kind of training I do.  However, I would be happy to look like these women when I am their age, and more importantly I want to be able to do what they can do!!!  VP

Tuesday, March 27, 2012


Front Squat 3-3-3-1-1-1

Rest 5:00

For Time:

2000M Rowing

I had selected the best photo ever for the blog when the Internet crapped out again.  I'm blogging from home where I have the same small collection of CrossFit photos, and rather than post the x-ray of my finger again, I'll post music.

You guys are great, so just for you, here's a love song.

Monday, March 26, 2012


One of the CrossFit Master's winners from 2011.
Are you having as much fun this Spring as these two?

Death by Pull-ups and Pistols

With a continuously running clock do one pull-up and one pistol the first minute, two pull-ups and two pistols the second minute, three pull-ups and three pistols the third minute… continuing as long as you are able.  If you fail on one exercise, you may continue on the other.  Use as many sets each minute as needed. 

Saturday, March 24, 2012


 Hang Power Clean 3-3-3-1-1-1

5:00 Rest
For Time:
20 Dumbbell Power Snatch (10right/10left)
10 Burpees
9 Burpees
8 Burpees
7 Burpees
6 Burpees
5 Burpees
4 Burpees
3 Burpees
2 Burpees

Load = 45 Males / 30 females



It's interesting to note the loss of motor control evidenced by the marks growing in length.  During an AMRAP, this is caused by fatigue, but the same loss of fine motor control can happen very quickly as a result of an adrenaline dump.  Among other things, CrossFit will train you to keep moving purposefully in an emergency situation.

Friday, March 23, 2012


Saturday 9 am
10 Clean & Jerks
5 rounds of Cindy
10 Clean & Jerks
5 rounds of Cindy
10 Clean & Jerks

10 am CrossFit Open 12-5

Slam Ball

Steely Resolve

Thursday, March 22, 2012


Floor Press

Forget the music, we're doing a percussion session.
"Death by Ball Slam"
1 ball slam the first minute, two ball slams the second minute, three ball slams the third minute and so on...
*Use a 50 lbs ball slam, or as heavy as you have.
** With a signed waiver, you may try the plate slam which the CFFB forums claim works.  I haven't tried that myself, but what the hell?  There is by necessity a lot of forgetting and forgiving with the 05:30 group.

This is from my personal archive of photos I took of equipment at the Rocky Mountain Lifting Club.  I assure  you this thing is awesome, and it provides a work out that can't otherwise be duplicated.  This thing is so awesome that eventually I will get one.  Here is today's incredible deal: if anyone can post to comments what this is and what it's used for, I'll order one this week and let the whole gym use it.


Please bring your mp3 player - we can plug it in and play your workout mix. High energy stuff is good - the class can vote on which music to play! V

Wednesday, March 21, 2012

Thursday - CrossFit Open WOD 12.5

CrossFit Open Workout 12.5

Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

the hollow rock - from the Kids Cert

Rowing never gets old.

If you've been around a year or more, you'll notice that CF Open 12-5 is CF Open 11-6.  11-6 by most accounts was worse that "Fran," but it's short and it ended up being my second favorite of 2011.  I'm afraid that unless my shoulder miraculously heals, I'll score four this time - down considerably from 2011.  For the rest of you though, this is the last Open WOD.  Whether you registered for the Open or were just doing these because we put them on your work out day, hit this one hard.  Afterwards congratulate yourself.  You either completed your first or second Open, or you proved that you should do your first Open next year when some are doing their third or second.

It's a process.

You guys rock.

Tuesday, March 20, 2012


Another adorable CrossFit dog
Take your clothes off in the snow, and maybe you, too, could get on the main site blog.  Send me your photos!

Front Squat

12 minutes, every minute on the minute do:
5 dumbbell deadlift
5 dumbbell hang power clean
5 dumbbell thruster

The idea here is to train yourself to go fast so that you can have a nice rest!  If you can't keep up, either drop the reps to three or just keep going continuously.  If this is too easy I want you to do seven reps of each exercise.  The weight will be up to 35-40 pounds for Rx'd men and 25 for women.  Sorry someone dropped the other 45 from overhead - it's bent now!  Be careful please.

Monday, March 19, 2012



Five rounds for time of:
Turkish Get-up, 45 pound barbell, 21 reps
Run 400 meters

This looks very simple, but could take a very, very long time, so scale reps and sets wisely.

The internet connection is all wonky, so I'll post up photos tomorrow.

Sunday, March 18, 2012


Hang Power Clean

For Time:
50 Pull-ups
50 DB Swings (55/35)
50 Double Unders
50 OHS (95/65)

Whether it's espresso or half-and-half, I wanna be your dog.

Good work everyone who took on CrossFit Open 12-4.  It seems there's soreness, and then there's twelve-fourness.

Friday, March 16, 2012

Weekend and CrossFit Open 12.4


Margaret will have a fun, long WOD for you.

10 am
CrossFit Open WOD 12.4
Get some! 

Please like us on Facebook, friend us, check out our twitter feeds, and check the blog every day for more photos and tips.  We put any updates up right here first.

Bill and Pedro
Sarah and Kalli
Morning On-Ramp

Thursday, March 15, 2012

Friday plus Games WOD prep for Saturday

Simi with about 70% of body weight overhead

For Saturday and Sunday's CrossFit Games WOD:

An analysis of the 12.4 WOD , average Karen time, rests and sets, strategy.  Also a ton of links to help your technique.

MWOD - good positioning to save your shoulders for the muscle-ups.

The WOD show from

Dumbbell Press 3-3-3-1-1-1

One round for time
40 Squats with body weight
Row 1000 m

In other words, 40 low or high bar back squats with your bodyweight in total weight.  We tried this Tuesday morning and suggest 40-60% of 1rm. Fun!

Wednesday, March 14, 2012


The meatpocalyps - is red meat really bad for you?  A response from Robb Wolf.  I've see other responses from Austrailia and the UK which boil down to - just don't eat the Standard American Diet and its typical CAFO meat on pizza and buns!

A beautiful box jump by Darla, caught by guest photographer Cali Tutkowski.

CrossFit Open Workout 12.4

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls
90 Double-unders

30 Muscle-ups

Tuesday, March 13, 2012


Squat 3-3-3-1-1-1
Rest 5 Minutes
5 Rounds for Time
10 Pull-Ups
10 Sit-Ups
10 Push-Ups

If you're doing CF Open 12-4, "beware the Ides of March;" keep the squat to a 3 rm and the WoD to 3 RfT.

Molly pulling.

Morning On-Ramp reclaiming mobility.

Monday, March 12, 2012

Dae Han

The WOD class at 5:30 on Thursday seems to be a big secret. 

Living Social people!  New On-Ramps starting this week have been opened just for you - Tuesday and Thurday at noon for six weeks, and also Tuesday, Wednesday, and Friday evenings for four weeks.  Take advantage of these classes, there is plenty of room.

U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut

Do a bit of practice with your rope climb, make sure you have a good wrap.

Dae Han

3 Rounds For Time, AKA 3RFT
Run 800 meters (with a 45 pound barbell!)
3 rope climbs
12 Thrusters 135/95 pounds

There is a 25 minute cutoff so we can get in some good mobility work.  Please scale accordingly.  This is a hero WOD; honor our fallen with your whole-hearted effort, not your stupidity.

I'm JamesD, and I endorse this blog.

Sunday, March 11, 2012


Matt swings

Rob works mobility

 The CrossFit Open has been really interesting so far!  We thought we were giving it our all every day, but we have really cranked up the intensity to eleven on those competition WODs.  

  There is a temptation to do these WODs over and over again to get "just one more rep."  I know that feeling: you were this close to getting another few reps, to getting that toes to bar, to completing that round.  However, doing the same workout multiple times is counterproductive and goes against the spirit of CrossFit.  (It is supposed to be constantly varied, high intensity, functional movement, after all.)  It can lead to overuse injuries, something many of us turned to CrossFit to avoid and burnout. 

  Your standing in this CrossFit Open is not so much about this one workout, or these several workouts.  It is about the work that you have put in over the whole year.  It is about the skills that you worked on for ten minutes a day every day.  It is about the strength you built adding two and a half or five pounds on the bar every week.  It is about your dedication to your mobility and recovery every day that allows you to get that bar overhead and keeps your tissues from gluing together after a long day at the office.  It is about your decision to bring a lunch every day instead of eating from the vending machines and it is about saying no to the cake/chips/deep fried Twinkies/crack your friends, family, and coworkers want to share with you.

  Take this competition cycle as a snapshot of where you are at today, and imagine yourself doing next year's competition.  Where do you want to be next year?

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

20 KB Swings 24/16
400 meter Run

Friday, March 9, 2012

Saturday - Photos of you

Kellie and Sarah
Anna, Kellie, Angie
Kalli, Tim C, Sarah
Roland, Brooke, and Anna enjoying (!) some self-massage with the LaCrosse balls.

 We have a normal Saturday class, and then a competition CrossFit Open WOD 12.3 class right afterwards.  We will get started with the first heat by 10:10, and then the second heat by 10:35.  Come in early to get warmed up!

9am WOD 
20 minute AMRAP
100 m Partner Carry
30 (as a team) Dumbbell Power Clean
30 (as a team) Burpees
100 m Partner Carry
30 (as a team) Overhead Squats, PVC
Plank hold
  1. The Rules
  2. This is a partner WOD
  3. During each round of the Partner Carry, each teammate must take a turn…one person cannot complete the entire 200M leg of the WOD. You can carry your partner any way you would like, piggy back, fireman’s carry, etc.
  4. During the first leg, Partner A completes 5 Cleans, while Partner B completes 5 Burpees, then they will switch, until 30 repetitions are met of each (each person completes 15 of each movement)
  5. Same rules apply for the Overhead Squat leg: while Partner A is completing their 5 OHS, Partner B is holding the plank position
  6. Of course everything in this WOD can be scaled accordingly, our goal is 100% participation.
Thank you to BullDog BootCamp CrossFit for the WOD  inspiration.

10 am CrossFit Games Open 12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ (20″) 
12 Push press, 115# (75#) 
9 Toes-to-bar
CrossFit Games Open 12.3 workout instructions – video [wmv] [mov] [HD mov]
Post rounds and reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.

Thursday, March 8, 2012

Friday - Good job with the CrossFit open WOD!

The noon beginners class (On-Ramp) has been postponed until Tuesday.  If you are interested there is still time to sign up! There is also room in the second evening On-Ramp class which also starts next week. 

Two good groups of hard-working people!

 Lift: Dumbbell Press 5-5-5-3-3-3

10  -> 1

Power Clean 135/95
KB Swing 24/16
Box Jumps
Ball Slams

Wednesday, March 7, 2012


There is room in today's (Thursday) next Tuesday's midday beginners class.  Learn how to do CrossFit right:  we teach good technique on the barbell lifts, the kettlebells lifts, and body weight exercises.  We teach you how to optimize your nutrition for performance and health.  We let you learn in a class of other beginners!   

 New 5:30 pm WOD class on Thursday.



CrossFit Open Workout 12.3

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps (M 24" box / F 20" box)
12 Push press (M 115 lb / F 75 lb)
9 Toes-to-bar

In truth, I like this.  Sometimes kicking a hole in the wall
means you're trying, and sometimes the
on-rampers try harder than the rest of us.
Sunrise Laura with Jump Rope

I truly regret missing last Saturday's NASA powerlifting meet, but I have seen Jennifer's squat.  If I had been there, I would have put twenty more pounds on the bar, told her to quit squatting an inch and a half low, and had her concentrate on driving through the bar from the shoulders.  Darla's, "stay solid," was perfect.  Solidity and attitude are 90% or more of the squat.  Nice work, "guys!

Tuesday, March 6, 2012

Sign-up for the Mid-Day On-Ramp!

For the first time ever we are offering a mid-day On-Ramp at noon, Tuesday and Thursday.  It starts this Thursday - hurry up and sign up for it now!

Fun with med balls in the morning On-Ramp

 Odd, the 6:30 am class is smaller...

Evening On-Ramp class - observable, measurable, repeatable

Squat 5-5-5-3-3-3

AMRAP 10 (this means As Many Rounds As Possible in 10 Minutes)
25 double unders
25 pull ups

If you are doing the CrossFit Open on Thursday you can go light and also do an AMRAP 7 minutes with 5 pull ups per round.  Take this day to really hit the foam roller and the mobility - 20 minutes!

Monday, March 5, 2012

Tuesday - Kelly

Terry Smythe, Concept 2 Master Trainer

Sara tries the SkiErg

We have been getting a ton of calls, and our system is not set up for that.  Please be patient, if you leave a message I will get back to you after class!  Also email is a great way to get us, I'm at .  Also, you can drop in during class times to see the place and have a quick word with the coach.

The first two On-Ramps have started!  We have two great groups of new people with all different fitness levels.  Mostly women though - we still need more guys!  It will be so exciting to have you in our group classes, and if we need to open more time slots we will.  Please note the new erg Learn to Row classes and the new Thursday WOD class at 5:30 pm.  You must reserve space for the rowing class - we only have five ergs and the instructor needs one, too.

A new evening On-Ramp will start next Tuesday, and a midday class might go at noon this Thursday if anybody signs up for it.  :)  VP


5 Rounds for time
400 meter run
30 box jumps
30 wall ball shots