Monday, September 30, 2013


Kipping or strict handstand push-ups 

Skill work, foam rolling etc.

4 min, 6 min, 10 minute AmRap
40 Deadlift(135/95)
30 burpee box jumps
20 plyo push-ups 
10 knees to elbow
200m row
This one is different.  Start at the beginning each time.  There will be a short rest in between.  You will have a separate score for each mini-WOD.

These deadlifts should be light for you - you will be doing many of them.


Back Squat EMOTM 10 minutes perform 3 Back Squats (80%)
3 x 5 minute AMRAPs 1 minute rest between rounds
5 handstand push-ups 
7 toes to bar
12 kettlebell swings

Thursday, September 26, 2013


There were some beautiful lifts today...  It was lovely to see the work you have put in on your snatches resulting in some fine technique.  Let's keep it up today, this time under pressure!

Bench Press
work up to 90% of 1rm, complete max reps at 90%, -10% max reps , -10% max reps

15 Minute AMRAP:
1 rep of the complex: 1 Power Snatch + 1 OHS (115/ 75) **
1 Rope climb/ 3 strict pullups or controlled negatives if cannot complete strict
Row 200 Meters

** Each round add one rep of the complex, so that on round five you would do five PS+OHS.
*** Full deck squat snatch AKA snatch also acceptable instead of the complex.

Tuesday, September 24, 2013


Max Height Box Jump

Four Rounds, 1 minute max reps at each station:
Wall Ball Shots
Ball Slams
Row for Calories
Plank Hold (Plank counts as 1 point)*

Monday, September 23, 2013


EMOTM 10 minutes
Perform  1 power clean + 1 hang power clean + 2 OH (press, push press, push jerk, split jerk) @ 80% of 1RM push press/jerk.
Front Rack Barbell Lunges (115/75). *Each lunge counts as 1 rep
Handstand push-ups

Sunday, September 22, 2013


Back squat 10rm
(If you try for a 10rm and you get less you have found that #rm)

5 Intervals of 3 minutes AMRAP: 1 minute rest between intervals
5 DB/KB Snatches each arm (50/30)
10 Toes to Bar
5 Broad Jumps as far as possible

Thursday, September 19, 2013


'Elizabeth' demo from CrossFit HQ wayback machine and 2012

Bench 5 rm

CrossFit Benchmark WOD - "Elizabeth"

21-15-9 rep rounds:
Squat Clean (M 135 lb, W 95 lb)
Ring Dip 

Scale suitably of course - most athletes will do bar dips or assisted dips.

Wednesday, September 18, 2013


1rm snatch

OTM 15
2 Snatch
3 Box jumps.

 As heavy as you can.  As high as you can.

Tuesday, September 17, 2013

Wednesday - We will have regular classes starting Wednesday!

Thank you for your patience!   The gym is almost ready - just have to clean everything and let the place air out and dry out.   The landlord has had a big truck idling right outside the garage door all day (bad) while they pressure-wash the neighbor's stall mats (good).  

Let's try last Thursday's WOD again!  Please arrive on time - this WOD is long.

Something special for you... Another benchmark.  This one is completely different from Annie, since it's quite long.  Don't hesitate to scale it back if you are not ready for it.

Squat 5rm or make up a lift or two. 

“Filthy Fifty”
For time:
50 Box jump
50 Jumping pull-ups - no negatives! Fast!
50 Kettlebell swings (24/16kg)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/33 pounds
50 Back extensions - RDLs or Good mornings
50 Wall ball shots (20/12)
50 Burpees
50 Double-unders
*Dirty Thirty or Funny Fifteen

No partitioning, but we will stagger the start, with some starting on lunge or RDLs.

Tuesday morning. Waiting for mats to dry.

Monday, September 16, 2013


Brief update.   It's late... I'll try to be coherent.

Making good progress.  Some mats pressure washed again because of magic reappearing silt, so they are out to dry again.  I think we will be shop-vacuuming up this silt for a while.

There was a great turn-out of helpers today,  thank you so much!  We got a lot more done than I thought we would. 

We might be able to have class Tuesday night,  but everything is still all over the place and we need to clean the whole floor again at least once to avoid triggering any asthma.   I'll keep you posted.

Monday Update

We are still cleaning!   We are making progress,  but there is a lot to do still.   We will be cleaning tonight - James is there now,  I'll be back at 5:30 for several hours.

All the mats have been pressure washed on both sides,  now we are putting them back together like a puzzle with hundred - pound pieces. We'll have to get everything else disinfected now that we have most of the mud off,  then get it all back in place.

I apologize for a lack of WOD classes,  I'm sorry you can't get your workout in!   However,  I assure you that we will be moving some heavy stuff tonight and probably tomorrow and you can help.

Sunday, September 15, 2013

Clean up time

No class today! (Monday)
However,  we could use some volunteers!   We got the worst of the thick mud out. Monday we will be pressure washing every mat on both sides and cleaning up the floor.   And moving everything back and forth and back and forth.
I'll be there at ten am.  James at six am.  We are both planning to come back in the evening for more cleanup and more moving of heavy things.

Here is a funny commentary on those fitspiration posters/advertisements.


Park class cancelled due to rain.  Watch this space!  

It looks like we can get into the gym - there is a layer of mud over everything and we are going to power wash it when my parents bring the washer from Broomfield.  

I hope y'all are safe!  Good luck in your clean up if you got flooded!

Friday, September 13, 2013

Friday Evening plus class Sunday at the park.

As of 7 pm it was unsafe to get to the gym which is why I didn't arrive until 7:15 despite having started from the parking lot next door.  Power is out, and I didn't want to stay for the next rain, so I took a very brief look around.  It seems the water inside was about 8", and that the impromptu work Russ, Bill K., and I did Thursday morning held up.  There is very little serious damage, but there is about a quarter inch of slime covering the floor.  We will definitely be having a wash and dry party when it's actually safe to get inside, but I suspect that will be days out yet even if the rain holds off.

*** WOD at the park with Sara Sunday 10 am at Thompson Park! ***

Thursday, September 12, 2013


Filthy Fifty my ass.

from Boulder emergency page.

9-13-2013 3:44 a.m. List of Boulder County Road Closures

All Boulder County residents are asked to stay inside and off the roads. Driving conditions are dangerous and roads are impassable in many areas.
Please don't drive unless absolutely necessary and avoid driving through floodwaters.
Visit to view an updated map of road closures throughout Boulder County. 
The list and map of Boulder County road closures are not all-inclusive and the accuracy of the information cannot be guaranteed. Due to rapidly changing weather conditions and unpredictable floodwaters, all road closures are subject to change at any time. 


TwinFreaks is in the evacuation zone!  Classes are cancelled until the evac order is lifted and the gym is dried out and clean.

Longmont's city page.


Something special for you... Another benchmark.  This one is completely different from Annie, since it's quite long.  Don't hesitate to scale it back if you are not ready for it.

“Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups - no negatives! Fast!
50 Kettlebell swings (24/16kg)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/33 pounds
50 Back extensions - RDLs or Good mornings
50 Wall ball shots (20/12)
50 Burpees
50 Double-unders
*Dirty Thirty or Funny Fifteen
No partitioning, but we will stagger the start, with some starting on lunge or RDLs.

Tuesday, September 10, 2013


Rowing drills on the erg

Press 5rm, 3×3@90% of 5rm
4 Rounds
5 Power Cleans
10 Front Squats
500 meter row

Monday, September 9, 2013


4-way manual resistance pull-up... or max reps pull-ups with each grip
Emotm 12 minutes perform
1 power snatch+ 1 hang power snatch + hang snatch
Amrap 10 minutes
7 push-ups
7 ring rows
7 toes-to-bar
Bear crawl there and back


Good thing every day is leg day here at CrossFit.
Video showing effeciency tips for the handstand push ups, including kipping and The Shortest Handstand ROM in the World at 4:50.
Some of the coolest maps (and quiz) showing regional differences in word usage.
Map interactive map of regional accents.
Accent meme videos.
What accent do you have?  I probably have the military brat accent, a somewhat standard amalgam of  the most common American accents.
Back Squat EMOTM for 10 minutes, perform 2 Back Squats @70%
Aaand another benchmark WOD.  Please note your time on this one!
*Double Unders
Ab Mat Sit Ups
*If you can't do double unders, each round you will perform 10 attempts and then complete 50-40-30-20-10 Mountain Climbers.   New athletes scale this one - it is a BUNCH of sit-ups.  

Friday, September 6, 2013


Take whey protein for performance (if you can tolerate it)

Squat stance and the Olympic lifts 

Fun WOD class for experienced CrossFitters on Saturday at nine.

Open Class for people new to CrossFit at ten fifteen.  We can challenge anyone - strong or weak - come try it out!

Thursday, September 5, 2013


Here is a nice bench mark WOD to test yourself against.  Make sure to warm up well - and then go balls to the wall!
Thrusters (95/65)
Pull Ups
Rest 5-10 minutes
Super Sets
3x 12-15 Db Bench Press
3x 15-20 Bent Over Row
3x 25 Evil wheels

Wednesday, September 4, 2013


Skills:  Kipping handstand push up and butterfly or kipping pull-ups
             Rope climb

OTM 15
Odd 1 minutes, do 10 dumbbell push press right
Odd 2 minutes, do 10 dumbbell push press left
Even, do max double unders

Tuesday, September 3, 2013


OTM 12
3 thrusters (80% of last week's 1rm)
6 kettlebell or dumbbell snatch (3 r, 3 l)

10 rounds
5 box jump with step down
250 m row
20 tire strikes (10 r, 10 l)

Monday, September 2, 2013


I hope you had a good weekend - we had some fun here at the gym watching Shane squat 400+ pounds for reps and doing a "pace horse" WOD.  Curious?  We will do more of these as they are fun and great for large groups.


Read about rowing basics.  More from Freddy at One World CrossFit, funny dude.

Back squat 3x3 at 80-85% or heavier than your 5x3.

Max reps butterfly pull-up or other pull-up.

10 rounds
10 true push ups
5 chin ups - palms facing you
Bear crawl there and back