101 Pratt Street Unit E behind Sugarbeet.
Contact Vanessa at: twinfreaks at twinfreakscrossfit dot com. Also call us at 720-204-2631 -- we are often teaching class or busy, but please leave a message!
We train normal people like athletes - strength training, metabolic conditioning, and targeted mobility work. All ages and shapes welcome!
Watch her clean 120 kg here! In slow motion, from two sides.
On-Rampers: the reserve-class software is glitching out, but On-Ramp continues all this week!
LIFT Clean 3 rm (optional Jerk) *Work on your full deck squat clean as usual; if you can't then power clean or hang clean. RDL or stiff-legged deadlift 3x15, Reverse
hypers same. (Do these twice this week.) WOD 5 rounds for time 250 meter row 10 one legged burpee (5 r, 5 l) 15 kettlebell swings
"Our jaws almost hit the floor
when a slender, 18-year-old young woman walked into the gym and
challenged everyone in our class, including me, to a chin-up contest.
Not only was she challenging our masculinity, but she also bet us each
10 US dollars that she could do more supinated chins (i.e., the easier
way, with palms facing the body) than we could do pronated (i.e., the
harder way, with palms facing away from the body). Back then, 10 US
dollars could buy you a lot on the Russian black market, so we took the
bet because we figured it was good for a laugh and some easy money."Read more about The King of Upper Body Exercises by Poliquin
100 meter row x 2.Get in two 100m rows or this week, make a note of your pace.Start with one or two easy 250 meters pieces
and try to leave some energy to sprint the last 25 meters. Make up the row on
Saturday or Sunday if you miss it.
Squat 5rm +
one set 20 reps
RDL or stiff-legged deadlift 3x15, Reverse
hypers. (Do these twice this week.)
As many rounds as possible in 12 minutes
5 front squats at 135/95
10 plyometric push-ups
5 front squats
10 strict pull-ups
Palms away or pronated, not chin-ups. No kipping but ring rows are a suitable substitute.
Coaches choice at 9 am as usual. Be prepared to be challenged. Veteran CrossFitters ready for a long WOD are welcome to visit.
am - Free Intro Class. We will do some warmups, some
skill work, and a short WOD. We will scale weight and reps, don't be
afraid of it being too hard or too easy either. There will be time afterwards to talk
about CrossFit's methodology and our On-Ramp beginners' class. If you are
interested in taking one of our On-Ramps or have already signed up -
take this class!
Sunday - Open
Class 2-4 pm. Two hours to work on anything you missed this week. Ask
the coach if you need advice or help deciding what to do.
Optional 250 meter row x 2. Get in a 250m row or two this week, make a
note of your pace. Start with one or two
easy 250 meters pieces and try to leave some energy to sprint the last 25-50
meters. Make up the row on Saturday or Sunday if you miss it.
From 70's Big:"Instead of just waiting for injury, Kelly Starrett aims to stave
it off with preventative exercises and stretching. This concept is the
act of improving mobility and is nowadays summed up as “mobility”....
"A lot of these stretches don’t merely have an effect on the specific
muscle and tendon that is being stretched; they will have an effect on
the entire body. Loosening up the hips with a couch and table top
stretch can help relieve tension off the back. Working on the proximal
portion of the psoas as well as the scalenes can will alleviate tension
on the upper body region and allow the shoulders to be opened up. The
body is an impressive chain of related structures, and by continuously
working on them you’ll receive a large scale benefit instead of just at
one specific location." Read more at 70's Big for introductory mobility work or go right to the source at MobilityWOD.com .
Press 5rm +
one set 20 reps
Assistance: RDL or stiff-legged deadlift 2x15
Dips 2x10 (Do these once this week.)
7 Knees to Elbows
21 Double Unders
7 Pistols (each leg)