Sunday, March 31, 2013

Monday


Let me know how this looks on your mobile device.

Welcome new On-Rampers!  Have fun!

LIFT
Front Squat 2 rm

WOD5 rounds for time 250 meter row10 dumbbell snatch (left)10 burpee chin-ups10 dumbbell snatch (right)

Friday, March 29, 2013

Friday

On second thought, let's bench press!



Skill
10 minutes 
Kettlebell snatch

Lift

Bench 5 rm

Band pull-a-parts, sets of fifteen
Barbell row, 3 sets of 10

WOD

3 rounds for time
30 Russian twists
30 tire strikes
Goal is under 4 minutes

Wednesday, March 27, 2013

Thursday

No 9:30 am class today.

Linkarama yesterday.  Check it out if you missed it.






Complete as many reps as possible in 7 minutes following the rep scheme below:
135/95 pound Clean and jerk, 3 reps
3 Toes-to-bar
Clean and jerk, 6 reps
6 Toes-to-bar
Clean and jerk, 9 reps
9 Toes-to-bar
Clean and jerk, 12 reps
12 Toes-to-bar
Clean and jerk, 15 reps
15 Toes-to-bar
Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Tuesday, March 26, 2013

Wednesday - how many rounds of that?

Samuri Strength goes over how to squat like an Olympian

MWOD: 
I've been having my classes do this mobility exercise loved by Olympic lifters. It doesn't take long to feel a difference.  Do a few squats, mobilize for a few minutes, and retest with a few more squats.

Skill:
Ring or bar muscle-up progressions for ten minutes


Prehab exercises
Prehab article some whys and hows


WOD
4 rounds for time
5 muscle-ups (jumping, bar, or ring)
10 deadlifts with 185/125
20 V-ups

Monday, March 25, 2013

Tuesday





Seven shades of Paleo
What are you?  Are you "that guy"? Are you doing vegetarian Paleo?


Back squat
3 sets of 5 at 90% of 5 rm

WOD
5 strict pull-ups*
10 Thrusters at 115/75 lbs
10 plyo push-ups
250 meter row

Sunday, March 24, 2013

Monday - how to buy a quarter beef, again

Good job on doing all those wall-balls Thursday!  It takes discipline to do 150 reps of anything, especially wall-balls.  You have to have a plan, and you have to follow through with your plan no matter what.  Taking time and mental energy to debate your course of action in the middle of a WOD is death.  Completing your sets of wall-balls one at a time is the way to get through it.

Another grass-fed beef and pastured-pork producer 5280 Beef just emailed me.  If you know anything about them, let me know.

We've gotten old-fashioned meat from the Windsor Dairy and also from LargaVista Ranch, as well as Natural Homestead Beef.  All good.  And much cheaper than at Whole Paycheck.

This is what a quarter beef looks like.  It helps to have a chest freezer.  Craigslist.

Skill:
Connecting knees to elbows or toes to bar
3 sets max reps, rest 3 minutes between efforts, record total reps

WOD
21-18-15-12-9
Box jumps
Kettlebell swings
Push press
Evil wheels AKA barbell roll outs

Squats Tuesday

Friday, March 22, 2013

Weekend




Coaches choice at 9 am as usual.  Be prepared to be challenged.  Veteran CrossFitters ready for a long WOD are welcome to visit.

10:15 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.

Thursday, March 21, 2013

Friday

It is a sublime thing to suffer and be stronger. -Henry Wadsworth Longfellow


Fun times rowing in teams!


Bench Press 5 rm

Lynne
5 rounds
Max rep body weight bench press
Max rep pull ups

Rest as needed in between rounds (approximately 3-5 minutes.)
*The goal of this is not to go fast - it is to maximize the amount of reps you can do. This is done by resting.
*If you can't do body weight then do 75%-50%. Reps should be minimum 10.

Wednesday, March 20, 2013

Thursday - More wallballs!



WOD
CrossFit Open 13.3

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10' target)/
(14 lbs to 9' target)
90 Double-unders
30 Muscle-ups



LIFT
Strength: Back Squat 8X2 @ 80% 1RM EMOTM for 8 minutes

Tuesday, March 19, 2013

Wednesday


Mike B and the supine ring row


Skill:
Rope climb
Work on it.  If you have your rope climb, practice your wraps and get 5 ascents.

WOD
Partners complete:
10 minute max calorie row
then 
"Karen" 150 wall ball shots
then 
100 evil wheels AKA bar roll outs

*Partners switch when needed, must complete total of 10 minutes.
*Partners decide when to switch but must complete 150 wall ball shots total.
*Time is called once 100 evil wheels are completed. 

Monday, March 18, 2013

Tuesday

Second Start Community Garden, Longmont

 It's March.  Time to start thinking about growing some fresh vegies from your garden.  
It's time to plant some snow peas!

Barbell Challenge!!
20 Minutes to find Heaviest 1RM of
Deadlift
Hang power clean
Overhead (press, push press, or jerk)


 WOD
5 Rounds for time:
7 DB/KB Snatches (per arm)
10 Supine Ring Rows
10 Sledge Strikes (per side)
7 Burpees

Monday



Here are some adorable photos of Anaya and her baby.


Skill: Work on double-unders for ten minutes.  Then do two minutes max reps double-unders.

WOD:
As Many Rounds As Possible in 15 minutes
12 weighted step-ups with up to 45/25 pounds in each hand
15 push-ups
18 kettlebell swings as heavy as possible

*Cash in:  every minute on the minute perform 5 hollow rocks

Friday, March 15, 2013

Weekend





Coaches choice at 9 am as usual.  Be prepared to be challenged.  Veteran CrossFitters ready for a long WOD are welcome to visit.

10:15 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.

Thursday, March 14, 2013

Friday - Snatch Day

Anaya had her baby and both are doing well!

Skill
snatch work
Burgener warm-up and skill transfer exercises
Work on bar path, muscle snatch, snatch balance, pulls, etc. 
This should be done with the bar first then work up to less than 60% of 1 rm.

OTM 10
2 snatch - heavy

WOD
Perform in 15 min
1 power snatch (115/75)
1 burpee bar hop
bear crawl there and back

then
2 power snatch (115/75)
2 burpee bar hop
bear crawl there and back

then
3 power snatch (115/75)
3 burpee bar hop
bear crawl there and back

Etc.  Add a rep each round for 15 minutes.  No resting.





Wednesday, March 13, 2013

Thursday - CrossFit Open Day!


Team Blue will hit the Open WOD at 12 noon Thursday.  Come and join us.

The Open Workout is announced!

Complete as many rounds and reps as possible in 10 minutes of:
115/75/55 pound Shoulder to overhead, 5 reps
115/75/55 pound Deadlift, 10 reps
15 Box jumps, 24"/20" box

Tuesday, March 12, 2013

Wednesday

It is almost time for more Renagade Rows...


Skill
Dip work
 - "the position" hollow body, externally rotated.
 Watch Kelly Starrett talk about this.    The Position On rings or How to Not Get a SLAP Tear
 - hold support in top position
 - dips
 - dips on rings
Do 3 sets of your most difficult progression

WOD
Row 8 intervals of 250 m

rest 5 min

complete 6 rounds for time
5 bar muscle ups
7 box jumps
9 hand release push ups

*Sub a dip and a chest to bar pull-ups for a bar MU. 1 to 1 unless you really want to get that bar muscle up.

Monday, March 11, 2013

Tuesday

Back Squat 5rm

Interval AMRAP
Work intervals:5 min, 4, 3, 2, 1
Rest intervals: 2 min, 1:30, 1, 0:30

5 hang power clean at 135/95 pounds
10 sit ups
15 double unders
*begin each round where you left off
*for example work for 5 minutes then rest for 2 minutes..begin work for 4 minutes at whatever your last rep was

Some pretty kitties for you from cartoonist Danielle Corsetto at Girls with Slingshots, usuallyWFS (Work and Family Safe.)

Sunday, March 10, 2013

Monday



Please do your coach the courtesy of reserving class.  Most athletes are working with our system - and we thank you - the rest of you can do it, too.  It makes our jobs go smoothly so we can concentrate on coaching you.

Plus, there isn't much sadder than waking up in the dark, rushing to get clean and fed to go teach class, and then having an empty gym!  With a reserve system, she'll know in advance when to stay home.

On a related note, there seems to be plenty of room in the Tuesday and Thursday early morning classes!  This is a good time to get some personal attention and one-on-one coaching.


LIFT
Press 5 rm

(Squat tomorrow)

Skill
handstand skill work with kip
3 x max reps

WOD
10 ---> 1   thrusters at 95/65
1 ----> 10 chest to bar pull-ups

Friday, March 8, 2013

Saturday



Blizzard?!

The free trial class is going to be postponed until next week.

If there really is a blizzard tomorrow, the 9 am class may be cancelled.  Please watch this spot.

Remember when Andrew was 20 pounds lighter?  He's gained quite a bit of muscle since this photo was taken a couple of years ago.


Thursday, March 7, 2013

Friday

Check out the evening OnRamp class!  They worked hard today.  Remember when you tried YOUR first toes to bar? 

Lift
Clean and Jerk 3rm

WOD
8 Tabata Rounds Each
(Tabata protocol – :20 work :10 rest)
-complete 8 intervals then move on to next-

Dead Lift (225 / 185)
Wall Ball (20/12)
Push up
Sit up

#score will be lowest round of the eight




Wednesday, March 6, 2013

Thursday

Click here to read more about the CrossFit Open.  The work out is up!  If you want to put your score in officially, you need to do the workout as prescribed (Rx'd).  Otherwise you may and should scale safely.  Newbies, think about doing this next year!

Official 2013 Rulebook is here.

These are special burpees to a target six inches about your highest reach.  Most of you can use do regular burpees or use a handspan to get fair and quick approximation of the distance.  The snatch is a power snatch, no squatting required. You must use one barbell and change the weights yourself during the workout.

Wow, I'm trying to watch the demo video, but apparently everybody else in the world is too.

If we have any time left over after doing this WOD, we can practice skills or make-up lifts.

Workout 13.1

17 minute AMRAP of:
40 Burpees
30 Snatch, 75 / 45 lbs
30 Burpees
30 Snatch, 135 / 75 lbs
20 Burpees
30 Snatch, 165 / 100 lbs
10 burpees
Max rep Snatch, 210 / 120 lbs 

 




Tuesday, March 5, 2013

Wednesday

No 9:30 am class today!  For Late Start Day we have class at noon!

OK, not the best snatch but funny

Check out this great lift from Ricardo from the weekend's meet!

Hmmm, I wonder what work out we will be doing this Thursday? Check here.

All the athletes who came Tuesday got to do some nice hard and heavy lifting, just the thing to balance out the long met-cons we have been doing.  We want to get strong, but then we want to use that strength to do more than lift a really heavy thing once, we want to lift a rather heavy thing over and over again.  (If we don't get strong first we have to lift light things!) It's called building work capacity, or building a CrossFitter.
Skill – Kipping
The goal is to be able to string together
15 – 20 kips swings.

10 Rounds
7 Box Jumps (24 / 20)
7 KTE
7 OHS (95/65)

MWOD!

Monday, March 4, 2013

Tuesday - more benching!?


Kids class- we have Kids and Tweens classes, Friday afternoon.

Another big strength maintenance day! Get in here if that is important to you!  It is going to be a busy day; we will start class on time.
Back Squat – 5 x 5 @ 80% of 5RM
Bench – 2 x Max reps at (225 / 185 / 155) Men / ( 75 / 55 / 35 ) Women

Then…
EMOM for 10 minutes
2 PC @ 85% of 1RM
- you are allowed to correct weights during this training if you figured wrong.

Then…
50 Burpees for time
*the goal is to complete 50 burpees as fast as you can. Target 2:30 - that is, two minutes and thirty seconds!

Sunday, March 3, 2013

Monday


Very nice sledge hammer work here.  Note the hips' rotational motion, the follow through, the quick hand work.  Watch the power! (Sorry mobile users!  Apparently Blogger will not let you see the video.  Here is a cat on a treadmill for you.)

There is still room in the morning and midday OnRamps and registration has been extended.  You must start on Monday if you want to take this class!


Skill – Hand Stand Progressions based on skill level.
1) Pike handstand hold off box – enforce vertical trunk
2) Reverse wall walk ups – hold for 10 sec or so – protect hollow position
3) Handstand kick ups against the wall – hold 10 sec or so -
4) Handstand wall walk or running here and here not here
4) Handstand free standing / Handstand walk

Snatch
today's 1 rm, ten minutes

WOD
Complete
Pull Ups – 75
KBS – 95 (24/16)
Push Up – 80
*Partition reps as you please
**Ante up At the top of each minute perform 1 Burpee to buy back into the work out



Friday, March 1, 2013

Weekend

Come on in for a fun longer WOD and some skill work Saturday at 9 am. Sara is back!




At 10:15, it will be time for the free introduction class. Class is full -- if you haven't preregistered sign up for next week.

Curious about this CrossFit thing? You can't really understand what it is until you try it! Sign up for next week's free into and try it out. Suitable for total beginners or people with some experience.