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!
The kids are out on vacation - the CrossFit kids class is going to take a little break as most of the young athletes are out of town for vacation. Please check the schedule for updates.
On a related note, our 9:30 am babysitters are out for the next couple of weeks. It sure has been nice having them around! They will be back after about two weeks. Link-a-rama yesterday. Check it out if you haven't yet. Also - the CrossFit Games are happening in California - the best of the best are competing in an awesome display of strength, endurance, and recovery.
I saw some very nice squat clean thrusters, or clusters, today.
The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.
I hope you had a great weekend! CrossFitters are encouraged to go out and try new sports with this new strength and stamina you have developed in the gym. I heard one of you tried stand-up paddleboarding! Another athlete is going to climb Mount Kilimanjaro in the Fall! I attempted rollerblading - ouch. How about you? Did you do anything cool this weekend?
Kipping pull-up (see demo and efficiency tips). Work on that kip, work on your butterfly if you can do 5-10 strict pull-ups. That strength and control is required so that you don't damage your shoulders just dropping down. (Related: efficiency tips for the muscle-up.)
4 sets of 4 reps
Add 1 to 5 pounds depending on your age, size, gender, and experience.
This means do warm-up sets until you get to your heavy set, then do 4 sets at that same weight.
Skill work Double Unders for 10 minutes max reps unbroken or working for 30 seconds of each minute and resting for 30 seconds.
4 Rounds: 1 minute at each station, max reps Single Arm DB Snatch (Alt each arm per rep) Hand Release pushups Step ups with the DB ( Use a shooter box or stack of plates.) Bear crawl up and back, rest for the remainder of time *no rest between rounds
The clean. Defined. The power clean. With adjustment to the jerk grip. Kick flexibility's ass. For 15 minutes, complete 1 Power Clean every 30 seconds and 1 Clean every 60 seconds @ 80% of 1RM Power Clean
4 Rounds For TIme: 30 Double Unders (or 15 attempts) 20 Sledge Hammer Strikes (10 per side) 250 Meter Row
Lift Back Squat 4×4 @ 75% (add 2 to 5 pounds from last week.)
WOD 12 minute to complete as many reps as possible 1,2,3,4,5,6…. Single Arm DB/KB Push Press (40/30) (Perform 1 PP w/ Right arm and 1 PP w/ Left Arm….3 Right, 3 Left, etc….) Chest to Bar Pull-ups Box Jumps (24/20)
Clarissa! Nice work handling that 30 pound weight and still keeping the chest up and shoulders square.
Guess what guys... Bench press 5rm 2x Max DB Bent Over Row Partner WOD Both Partners will complete: 50 Ball Slams while other partner holds a plank position 40 Wall Ball Shots while other completes Farmer Carry 30 KBS while partner performs a wall sit 20 Shoulder 2 OH while other performs a dead hang on pullup bar 10 Front squats (same weight as S2OH) while other holds bar in racked position If there is an odd number of athletes, you can work in teams of three. Two can hold while the other works, then two can work while the other holds.
Check this out! Dick's Sporting Goods is your CrossFit Shopping Mall. From posters of Reebok CrossFitters in their great clothes (elegant even while WODing) to Denver's Rage gear! (For quality Rogue Fitness online can't be beat, but this stuff is handy and not too bad.)
Back Squat 4 sets of 4 reps
Add 2.5 to 5 pounds this week. Let's build it up with a good foundation.
Noon and evening classes are cancelled on Thursday, but there will still be a class at 9:30 am. WOD to be announced at class, depending on class size. Please sign up so the coach can think up some evil plans.
Regular schedule on Friday. NEW evening class at 6:30 pm Friday! This will be continued as long as there is demand for it!
Those were some fun kettlebell snatches. Remember, you always have the option to do dumbbell snatches instead if your technique is not yet solid. Here is a great video about how to not tear your hands up while snatching. Steve Cotter is an amazingathlete and a very popular kettlebell coach - he has great advice. I don't put the thumb on top of the handle like he does, but I might try that now.
Group warm-up with 10 minutes active mobility work
Three sets max reps supine ring pull-ups - feet on the box, horizontal body, is Rx'd.
Remember the renegade row? Your old friend... eh... enemy... eh... nemesis...
Awesome day in the gym today folks! You came in and really rocked it! Just for the mental exercise figure how many sit-ups you did today compared to "Anne".
On a related note: classes are filling up. We won't turn you away unless we are really packed for that particular WOD, but please sign up for class. Get on the waiting list - a spot may open up. We may need to open more class times - indeed this week we are opening up a 6:30 pm Friday class due to popular demand!