Sunday, June 30, 2013


I hope you had a great weekend!  Here is a little gem about self maintenance - you wouldn't run your car into the car ground, why do it to your body?

We have space in this month's beginners class, starting on Monday! Sign up now; we probably won't do an August OnRamp.  We will probably open a WOD class at that time to take advantage of the cooler parts of the day.

Back squat 
4x4@75% of your new one rep max
If you don't have a 1rm, work up to a challenging 4rm and start there.

Single arm dumbbell or KB snatch left
Same right
*Do 8 consecutive intervals of 20 seconds at each station before moving on.
**Score total reps.

Friday, June 28, 2013


We had a great day today doing Fran.  It was different to come in and just do a WOD... No lifting... almost like a vacation day... Except that you had to do Fran!

Gym closed for classes on Saturday for the powerlifting seminar.  Class as usual on Sunday.

Thursday, June 27, 2013


10 minutes of mobility work
10 minutes of skill work, coach's choice

Thrusters (95/65 or same as last time)
Pull-ups (same as last time)
This is a classic bench-mark WOD.  Any CrossFitter anywhere will know their Fran time - know yours.

Wednesday, June 26, 2013


Awesomized.  Makes the bear crawl look so fun!

Deadlift 1rm
If you have been attending here less than sixty days you will do a 5 rm.

3 rounds: 1 minute at each station
Row for calories
Tire strikes (alt side each strike)
Ball slam
Pistols (alternate each leg)*

You may use a pole for support if you can't do an unassisted pistol.

Tuesday, June 25, 2013


That is what we call getting under the bar.

Clean or power clean one rep max

9 kettlebell swings
6 burpees
1 bear crawl (there and back)

Monday, June 24, 2013


Skill warm-up - bar work

OTM 12 minutes
1 power clean + 1 hang power clean + 1 hang clean + 1 shoulder to overhead (at 65-75% of push press)

If you did the Revenge of Anne last month try it again!

Sunday, June 23, 2013


We are changing things up again, the schedule of lifts will be a little different.  Our focus on building strength will not change! We have a few more benchmarks this week - the deadlift among them.  (Thursday!)

Front Squat 3 rm
7 rounds
7 handstand push-ups
7 toes to bar
7 bar jumps (24,20)

Friday, June 21, 2013


This week will feature the last free trial class until July!  (Both the 9 am class and the 10:15 class Saturday the 29th will be cancelled.)

We are having a barbell lifting seminar from powerlifter Chris Riley of 70's Big all day Saturday the 29th.  Email James or Chris or participate.

Saturday at 9 am we will have another surprise WOD.   At 10:15, new students are welcome to try a class for free.   We will do some warming up,  some skill work,  and a WOD which shouldn't leave you TOO sore!

Thursday, June 20, 2013


Fun with kettle bell swings!

Take 15 minutes to find a 1rm Bench press

“Light Kalsu”
Perform 100 Thrusters (95/65) For Time
*at the top of the minute perform 5 burpees to buy in
30 minute cut off.

Wednesday, June 19, 2013


10-15 minutes of mobility, roll out, or prehab/rehab

Max Heigh Box Jump

2000 m row

Extra credit: 
Ab attack!
Coaches choice or 50 toes to bar

Tuesday, June 18, 2013


1rm Push Press

Viking “Helen”
500m row
21 KBS (24/16)
12 Pull ups

If you did this on April 7, 2013, you may have rowed 450m, if so you may do that again.

Monday, June 17, 2013


Back Squat 1rm (yes 1 rm)

Max rep push ups 2:00 (remember this? - from April 30, 2013)
Then 500m Max Effort Row.  Row a few easy 500m pieces first.
Extra credit: 50 slam balls for time.  The good, the bad, the ugly.

Sunday, June 16, 2013


Totally not Paleo, but a better choice than most "ice cream" - it is made with actual food - only six ingredients!  What choices are you making?

Wow, check out this great clean with a bar path trace!

Longer vid with gold medal contenders for the C&J, 2000.  "It's a bit heavy when you're thirty." 

Here is a nice example of a rare squat jerk.  

Kipping of some sort: Toes to Bar, KTE, Pull Ups

Press 1rm (yes 1 rm)

“El Balboa Grace” compare to April 29, 2013
12 min Amrap
3 Power Clean to Overhead (135/85)
6 Push ups
9 Box Jumps

Friday, June 14, 2013


Next week will be the last free trial class until July!  (Both the 9 am class and the 10:15 class Saturday the 29th will be cancelled.) 

We are having a barbell lifting seminar from powerlifter Chris Riley of 70's Big all day Saturday the 29th.  Email James or Chris or participate.

 We had a great time with the secret surprise WOD!   The partners worked together very well,  cheering each other on and learning how to get in and out of the rower super-fast.

Saturday at 9 am we will have another surprise WOD.   Sara is  still out,  so I will be coaching.   Class may be a little easier than usual, eh, maybe not.

At 10:15, new students are welcome to try a class for free.   We will do some warming up,  some skill work,  and a WOD which shouldn't leave you TOO sore!
Amazi-Girl from web comic Dumbing of Age
Be a super hero!

Thursday, June 13, 2013


Did you ever feel like this at your old gym?  Now you have a map and people to journey with.

Next week we will do some bench marks!  Expect some singles, some one rep maxes.

Bench 5rm

Rowing drills 


Wednesday, June 12, 2013


Bill and Simi 

Deadlift 5rm

1,2,3,4... deadlift, hang power clean, power clean with 135/95
10 plyo push-ups
Shuttle run x4 (wall to wall)
*Add a rep to the bar complex each round.
Compare to 2013-04-15

Score by number of rounds plus bonus reps.


Push press 3 sets of 3 across
This means warm up, then do three sets at today's heaviest weight.

14 minutes
Each round add 3 more reps of everything
3,6,9,12,15 etc
Kettle bell swing (working toward a truly overhead swing as usual)
Box jump, step down
Handstand push-up

*Whoops, Blogger hung!  Here is your post at long last.

Now that's how you drive a slam ball down!

Monday, June 10, 2013



Classes are getting pretty full on MWF!
Please reserve a spot so we we keep classes limited to twelve.

Back Squat 5rm 

Deadlift on Thursday

3 rounds
farmer carry, as heavy as possible
20 Lateral hops over hurdles
20 ball slams 50/30
20 hand release pushups
farmer carry

One minute rest between rounds, keep track.

Sunday, June 9, 2013


Hmm - rowing techniques looks a little off - let's drill.  (Good thing y'all don't really row like that!)

We will be mixing it up next week with some benchmark WODs and some one rep maxes!

Erg technique - drills  Gotta watch this rowing video.

Press 5rm - Squat tomorrow.

4 rounds (1 minute at each station)
Tire strike (alternate sides)
Russian twists (25/45)
Pillar hold AKA plank on hands or elbows

Friday, June 7, 2013


Enjoy a fun challenging WOD with Sara at nine am.  Note: this may be pretty intense, so scale wisely.  Don't let it wreak your whole week.

At ten fifteen am, a beginners class just for people new to CrossFit TwinFreaks.  Even if you already do CrossFit or lift weights, this class can be a good introduction to our gym.  Just let your coach know about your experience or lack thereof!

Thursday, June 6, 2013


A few of the many great weighted push-ups today.  The heaviest was Matt with 160 pounds!

Complete 1 power clean every 30 seconds for 10 minutes @ 80-85% of 1rm.

12 minute amrap
5 Thrusters(135-115/95-75)
10 T2B
250 m row
Extra Credit
2x max reps DB Hammer curls - have fun with this!

Wednesday, June 5, 2013


Weighted push-up 1rm (place weights in your back, have someone else remove those said weights)

Four rounds: 3 minutes on 1 off
1 rope climb or 3 strict chin-ups or 5 Kipping pull-ups
10 barbell landmines per side (demo)
10 true push-ups

Tuesday, June 4, 2013


3×8 db step-ups each leg, increase weight each round

You should use one barbell for this hero WOD - the deadlift will be light and the push jerk will be heavy.  Read what Muscle and Fitness has to say about this WOD here.

Five rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

Post time to comments.
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Monday, June 3, 2013


We have babysitters at 9:30 am and the Kids class at 10:30, kids are welcome to drop in.

Back squat 5 rm (again, you may alternate 3s and 5s, but if you stall for several weeks in a row, take a reset and step back up more gradually.

max reps pull-ups x 4

row skill work and drills

Box jumps
Hand release push-ups

Sunday, June 2, 2013


Find out how to gain thirty pounds in thirty days or how sugar and flour are as addictive as cocaine. Podcast with Julie Ross (mp3 here or the far bottom of Jimmy's blog post) and her website. She is a specialist in the treatment of eating disorders and addictions, The good news is that food cravings for starchy and sugary junk while switching to a nourishing meats & vegetables, lower-carb diet like the Paleo diet can be cured with short-term supplementation with certain amino acids.

New On-Rampers will be joining class this week! Please reach out to the newbs and make them feel welcome!  Classes may get really busy - Tuesdays and Thursday tend to be much smaller classes than MWF.  Remember, after a week or so everybody will get to know each other and everyone will figure out what is going on.  I know it may be a little crazy, especially if classes get really big.  Just remember to reserve  class, please, so you are not the thirteen person in a twelve-person class.

Press 5 rm

This might be run as a partner workout.  You have 60 seconds to do work and switch stations - newer athletes work for 40 seconds.)  Note that this is only one round.  

1. Max calorie row

alternating with 

2. Lateral box jumps demo
    bench press (Rx'd at 135/95)
    ball slams (as heavy as possible)
    handstand hold (count seconds)