Thursday, January 30, 2014


If school is cancelled, 9:30 am will be cancelled since my little car will probably be stuck at home. Evening classes should be fine.  

Bench Press 10X2 @ 75% 1RM with 60 seconds rest

5 Rounds of 3 minutes on: 1 off
10 DB Weighted Step-ups (5R/5L #50/#30)
10 Ball Slams
10 V-Ups

* at beginning of each round start back where you left off, looking for total rounds

Wednesday, January 29, 2014


wow.  just wow.

Hang Power Snatch – 2 reps on the minute for 10 minutes (coach’s discretion for weight being used)

12 Minute AMRAP
8 Toes to bar
8 Broad jumps*
8 Handstand pushups

* for the broad jump the goal is to jump about the same distance as your height. Use the length of a mat to judge distance

Tuesday, January 28, 2014


Now that's a kip!

ROW 2K for time

Rest 6 minutes

Three rounds for time:
30 Double Unders
20 Wall Ball Shots
10 Deadlift (Bodyweight to 75% BW)


In 15 minutes, work up to heavy 
Power clean + overhead (jerk etc)

 For time:
25 Thrusters (50% of pc+oh)
400 M Row
20 Thrusters
400 M Run
15 Thrusters
400 M Row

Sunday, January 26, 2014


Back Squat 8@50%, 6@60%, 4@70%, 2@75%, 1X max reps @80%

Six Rounds for time:
4 Dumbbell Snatch R Arm (50/30)
6 Pull-ups
8 Burpee Box Jumps
6 Pull-ups
4 Dumbbell Snatch L Arm (50/30)

Nice work with the two pood kettlebell!

Thursday, January 23, 2014


Bench Press 3×5 @ 80% of new 1rm
Partition as needed
100 Kettlebell swings, American
75 toes to bar
5 bear crawl up and back

Wednesday, January 22, 2014


Back rack lunge 5×10 (5 each leg) add weight each time

Box jump to step down
KBS Russian
supine ring pull ups

Tuesday, January 21, 2014


Warmup with Burgener Barbell warmup

Skill work: Snatch + OHS (spend 15 minutes working up to challenging weight)

AMRAP: 5 work:1 rest, 4:1, 3:1, 2:2, 1:1
1 OHS (115/75)
*work up to as many reps as possible given time domain, start over at 1 rep at beginning of each interval



Work up to heaviest set possible 15 minutes-
Deadlift+ hang power clean +clean
Plyo push ups
Box jumps
Banded Good Mornings
250m row after each rounds 10,8,6,4,2

Sunday, January 19, 2014


Back to the usual training. (Monday has a normal schedule, too, despite school being off!) We will be starting a new cycle of the heavy lifts.

Back Squat 3X5 at 70% of new 1RM

5 Rounds to be completed with a partner
Partner A: Rows 250m
Partner B: Completes 12 DB/KB Snatch and 6 Chest-to-bar Pull Ups
*Athlete A does not start portion B until Athlete B is finished then they switch roles until both athletes complete 5 rounds of each.

Friday, January 17, 2014


14 Minute AMRAP 
3 TnG Snatch HAP
1 Muscle-Up
12 Wallballs 

Some of you will have heard of fellow CrossFitter Kevin Ogar who was seriously injured at a CrossFit competition last week.  I was not there and I will not comment on who did or did not do what right or wrong that may or may not have contributed to the accident.  As a part of the larger community and like Kevin an uninsured affiliate owner my place is to sympathize rather than criticize.  I had intended to go to one of the charity events around Colorado to hit a workout and to donate to Kevin's fund, but I realized we should do the event ourselves.

I understand fully that some are not in a position to donate for any number of perfect reasons, and I'm afraid my own donation will be a token amount.  Nonetheless any amount will help, so consider perhaps donating what you might consider an appropriate drop in fee for a Saturday Class to Kevin's fund.

As I have promised, I will be there at 9:00 am doing the work out.  I am going to hit the work out hard in fact, and if it's not enough for you, I will make available such a crippling cash out that I'm going to just straight up tell you will be the most irresponsible programming you've ever seen.


Thursday, January 16, 2014

Friday - Actually not the bench press

Pedro - sheer determination 

Jerk 1 rm
Use the rack

Row 1000
50 thrusters at 45 pounds
30 pull-ups 

The fastest athletes can add Glassman's suggested optional 2nd round of
500 m

And 3rd of 

Wednesday, January 15, 2014


Tristan getting ready to ruck.

More great 1 rep maxes!  I think the prize for best 1 rm max front squat goes to Pedro, for squatting about 60 pounds more than he thought possible, and then fighting to keep his feet with a heroic effort that elicited cheers and amazement.  A visitor this week remarked how fabulous the group dynamic here is - people cheering each other on, people talking and laughing, people encouraging each other.  CrossFit gyms world-wide are amazing places!

Now I want you to encourage each other to think about your goals.  There will soon be a spot on the board to write a measurable goal with a date - something like "5 strict pull-ups by March."  There might be a Burpee penalty if you don't write one down! VP

Broad jump at the CrossFit Games

1 rm broad jump

OTM 10
2 reps heavy power clean
3 reps tall box jump

Tuesday, January 14, 2014


BraveO says hi!

Mobility WOD

Every minute on the minute do 5 burpees then fill the remaining time with 135 pound thrusters. Goal is to hit 100 total thrusters.  Score total time.

25 minute cut-off, so please scale intelligently.  3 or 5 burpees per round - also thruster goal can be 50, 75, or 100.  Compare to 6/21/2013.

Welbourn:Some history about the man the workout is named for, Bob Kalsu. Bob was an NFL football player who died while serving in Vietnam. He was an All-American Offensive Tackle out of the University of Oklahoma. He was drafted in the 8th round in 1968, started for the Bills for one season and then in 1969 to fulfill his ROTC duties he shipped out for Vietnam. He was killed in action on July 21, 1970 in the A Shau Valley.
The mastermind behind the workout was one of the original guinea pigs for the football program, Andy Stumpf. I met Andy through his work with the CrossFit Level 1 Certification. Andy and I became fast friends and we ended up being training partners on many occasions. I remember one such workout where Andy, myself, Jimi, Dave and Jolie were crushed by Allison NYC. To this day we won’t let it be forgotten.

Monday, January 13, 2014



That was a fun WOD Monday!  And when I say fun I mean fun in the sense only Crossfitters understand, as in: that was dreadful - I was almost surprised I managed to finish - boy am I happy it is over - when can I do it again faster?  Look for another challenging benchmark WOD Wednesday.

Front squat 1rm

Clean (deck squat clean if you can)
Ring Dips

Sunday, January 12, 2014

Grindy Monday

Nice squats last week! Let's do a bit of active recovery, and a few more benchmarks, before we start the next cycle next week.

Mobility WOD

Skill work: turkish get ups
-spend 10 minutes working on different implements, loads and skill

10 power clean to overhead (135-155/85-105)
5 rounds of Cindy
(Cindy= 5 pull ups, 10 Push ups, 15 air squats)
10 power clean to overhead
5 rounds of cindy
10 power clean to overhead

Thursday, January 9, 2014


Check out these knee sleeves. Matt says they work great for the heavy lifting and don't ride down.  Not that great for the rower, though!

Bench Press 1rm
2x 15 Db Bent Over Row

Double Unders
Sit Ups

Don't let DU get you down - determine to own them.  If you are still working on the DU, then count attempts as such:
20- 20-20-20-20


Too tall!

8 x :40 Max Effort on the Rower (Rest while partner performs :40 ME)

Hang Clean
Box Jump
1:00 Pillar Hold in between each round

Tuesday, January 7, 2014


Many, many dead lift PRs were made today! 
Good work, folks - both lifting and cheering each other on!

As promised, more benchmarks!

Thruster (95/65)
Pull Up

Rest 12 minutes

Deadlift (225/135)

Monday, January 6, 2014


Nice squat! 190 pounds

Deadlift 1rm

Amrap 12 minutes
10 Push Press
10 Burpees
10 T-2-B/KTE


Time to test!

20 minutes to find 1rm Back Squat

3 rounds
400m row (or 500 m row)*
21 kbs
12 pull ups

Check your book and see which one you did before - beat your previous time.

Thursday, January 2, 2014


Bench press 3×5 (+1 to 5 pounds)
- 2 x max rep db bent over row each side (goal 12-15 reps)

Pull ups
Ball slam

Wednesday, January 1, 2014


More adorable kitties

Back rack lunge 5×10 (add weight each round)

Wall balls
Ab mat sit ups
Tire Strikes (Alt side each round)
L sit/knee tuck hold hanging off bars


Happy New Year!

6 x 300 Max Effort Row (One partner rows while other rests)

7 Rounds For Time
7 Deadlifts (205/140)
21 Double Unders (Or 14 attempts)