Wednesday, July 30, 2014


Skill Work/Warm-Up
EMOM for 8 minutes
Complete 3 Snatch Balance or 4 Split Jerks (2 Left/2 Right)
*Use just the bar or something really light, men no more than #95/#65
**Hold the receiving position for 2 second pause

EMOM 10 minutes
odd: 12 slam Ball over shoulder
even: 25 Double Unders or 40 singles)


Mountain Climbers
16 Hang DB Snatch
200m row

Tuesday, July 29, 2014


3 Rounds for Quality
8 Single Leg DB RDL’s (DB reach to opposite Leg)
One way Forward Bear Crawl then one way Backward Bear Crawl
:30 L-Sit hanging From Bar (Accumulate if necessary)
:30 Lateral Skier

Might be time for some skill work or mobility here, coach's choice.

4 x :40 work :20second transition
-Calorie Row
-Tire Strikes
-Ring Pull Up or Row
-Push Ups (on parallettes if possible)

Monday, July 28, 2014


What is most amazing to me are that some athletes can stay in or near the top ten consistently for years!  Go Spealler!

EMOM 10 minutes
3 Front Squats (@ same weight as last week or 75-80% of 1rm)

4 Rounds
10 Shoulder to OH (95-115/ 65-85)
10 KTE/T2B*

rest exactly 3 minutes - look at the clock

4 rounds
12 Barbell Thruster (45/35)
12 Hollow Rocks

*First round KTe, second T2B etc.   Go ahead ahead and kip these, don't worry so much today about getting every one Rx'd.  Work on your rhythm and your swing.
**Score is total time for everything, including rest.

Sunday, July 27, 2014


Iceland Annie at the Games

I hope you enjoyed the CrossFit Games.  Check the updates here!

Spend 15 minutes building to a heavy clean or power clean

Amrap 15 minutes
400m Run
12 ball slams
9 box jumps
6 burpee
3 clean pulls (using weight you finished with for the strength work)

Friday, July 25, 2014


See more here.

Watch the CrossFit Games here.  Be prepared to be impressed.  You can watch the teams, the masters, and the update show, but for coverage of the main events you need to go to

5 rounds for total reps
Max Rep Bench Press (70%)
Sprint 200 m on rower
rest :90

4 minute AMRAP
10 hang db Snatch (5 each side)
5 dips (on rings or parallel bars or parallettes)

-Rest exactly 2 minutes.-

4 minute AMRAP
10 SA Db thruster (5 each side)
5 pull ups

-Rest 2 exactly minutes then repeat the first part again.-

Thursday, July 24, 2014


For warm up, complete not for time:
3 rounds
1:00 plank ​hold
8-12 supine ring rows
12 super man back extension with :2 second pause at the top
15 Band Pull Aparts

6 rounds with partner (one person works while the other rests.) Each person completes 6 sets.
3 Hang Cleans (#115-#135/ #75-#95)

Rest 5 minutes

3 rounds with partner (one person works while the other rests.) E​ach person completes 3 sets.
10 Up Downs (burpee without the push up, goal is to stay as tight as possible
10 deadlift (155/105)
Bear crawl up and back

Tuesday, July 22, 2014


​Complete 3 rounds​ for warm-up, not for time​
:30 L – sit
3-5 jumping bar muscle ups
8 Single Leg Bridges each side


AMRAP 12 minutes
20 tire strikes
15 true push ups
​ *on parallettes​
10 calorie row

Rest 5 minutes

AMRAP 6 Minutes
8 box jumps
12 kbs

Monday, July 21, 2014


Every 90 seconds for 15 minutes complete (10 sets total)
Front Squat x3 (use 80% of last weeks 1rm)
+ 4 Vertical Jumps Max Height

4 rounds - Rest 90 rest between rounds, score is fastest round
20 OH walking lunge (45/25-35 bumper plate)
15 V-Ups
200m row


Wow.  The art glass display at the Denver Botanic Gardens is just amazing.

Emom 12 minutes
Complete 3 power cleans (75%-) + 4 burpees over the bar
Wall ball
Chin up
Push press (#115-95/#85-65)

This is actually a full-sized boat full of blown glass!

Friday, July 18, 2014


Have a great weekend everybody.  Enjoy the lush jungle around us!  This is the view from my from door.

For your reading pleasure - some mobility homework.

The Olympic Lifts in slow motion.

Thursday, July 17, 2014


3 or 4 sets max reps at bodyweight
Or pick a suitable weight you think you can get somewhere around 10 to 5 reps with.

"Lynda" reps
Deadlift   1.5 bodyweight
Clean       0.75 bodyweight

Be smart.  This is a modified-for-gyms version of Linda or Three Bars of Death - watch this classic CrossFit WOD from around 2000 here.  And here with Games competitors: fifty minutes, ouch.

Wednesday, July 16, 2014


Jason Khalipa Crossfit NorCal
Read more - Jason Khalipa at TheBoxMag.

OTM for 10 minutes perform 1 Clean Pull + 1 HPC +1 PC 

(Spend 7-8 minutes warming up then start at 75% of 1rm.  Make sure you drop the bar to reset after the hang power clean.)

10 barbell landmines each side (15lb plate on BB for guys, 5-10 lb plate for ladies)* DEMO
​20 wall ball
30 double-unders or sub

Rest for 3-5 Minutes then..

Row 500 M for time

*Use a wooden block against the wall to set the barbell on.

Tuesday, July 15, 2014


Check out the little flip the kettlebell does as Drew nudges it right into place. The weight should never crash onto your arm, but instead it gets tugged over then the hand punches up under it. Watch in slow motion here.

Spend 12 minutes finding heavy Press + Push Press

Partners Complete:
100 Ball Slams (50/40/30)
100 Supine Ring Rows
100 SA Thrusters (50+/30+)
100 V-Ups

* One partner works at a time, partners combine reps together for total of 100.  Other partner just rests and encourages!


​Front Squat 1RM

​Viking ​Helen

​500/​400 M Row
21 KBS (24/16)
12 Pullups

Check your records for the last time we did this benchmark WOD.  Apparently we have been doing 15 pull-ups. (Ooops!)  If you really want to compare times, keep everything else the same, reps of pull-ups, weight of kettlebell, distance of row, etc.

Sunday, July 13, 2014


Sorry about cutting off Marla's head, but it's still a good illustration of the energy and speed of a power clean.

Backrack- BB Lunges 3×10 (5R/5L Men +10 pounds each set, W add 4-7 pounds)

4 Rounds of 3 minutes work 1 minute rest:
1st and 3rd interval:
10 Burpee Plate Pickup to OH (45/25)
10 KB/DB Teapots PER SIDE
2nd and 4th interval:
3 DB/KB SA Snatches (use same as teapot weight)
7 K2E

* count only full rounds on these intervals
*these should be done with
​CONTROLLED​ movement
​ - like a one-legged straight-legged DL - demo​

Thursday, July 10, 2014


Come on in to the gym and get your workout on.  Your fellow CrossFitters need you to cheer them on!

Bench Press
Using 70% of new 1RM, 3X10 superset with 10 Supine Ring Rows

4 Rounds
6 minutes to complete:
500/400 M Row
10 FS (heavy)
10 Box Jumps
10 Pullups
*you have 6 minutes to complete, rest is whatever time you have left

Wednesday, July 9, 2014


Hmm, ribs.  Good Paleo yummies.

Emom 12 minutes 
1 Hang Power Snatch + 1 Power Snatch

15 minute amrap:
12 DB Step-ups - one db, switch
12 DB Push Press
up and back waiters walk - one hand, switch​
12 Russian twists Each Side

Tuesday, July 8, 2014

From an encouraging blog and CrossFit Lincoln.

This is a great article about kipping handstand push-ups.

Spend 10 minutes addressing mobility issues (upper back and shoulders too)

Spend 5-10 minutes working on HSPU skills (kipping vs strict)
​and box progressions

21-15-9 DL 225/135

rest as needed

2K row

Let's get a new spot on the record boards for this one.


Great little article on the butterfly pull-up with a bunch of videos from different sources, but most importantly: "​What I want you guys to notice is that at the bottom of the movement, the shoulders are active (meaning they are using their muscles to support them and not relaxing to hang on the soft tissue of the shoulder)."

What's worse?

Max reps pull-ups
*Butterfly if you are ready.

Back Squat
3×3 @85%, 2×2@90%, 1×1 @95%

4 Minute AMRAP:
10 Ball Slams
10 Evil Wheels

​r​est 1 minute

3 minute amrap:

10 T2B
15 KB Swings (28/20)

rest 1 minute

2 minute to complete:
400/​500 m row

rest 1 minute
1 minute: max rep DU

Sunday, July 6, 2014


Take 20 minutes to warmup and find heaviest
1Power Clean+1HC+ 1S2OH

Using 50% of the 1RM for the day on the barbell for:

BB Lunges (each leg)
chest to bar ​pullups
​t​rue push ups*
​*with parellettes​

Thursday, July 3, 2014


One class at 9 am.  Wear red, white, and blue!  Normal schedule the rest of the weekend.

Our Fourth of July tradition: Read here. And more here.  Yum, a fine thing and totally Paleo as long as you don't eat any bread.  (Sob.)


The fourth of July is Friday. One class only, at nine am.  Coach's choice for WOD.

Have a great fourth and a fun weekend!  Happy America Day!

Please make sure to reserve class tomorrow ahead of time.

3 Rounds Stability work
12 DB step ups (6 each leg)
12 DB bent over row (each side)
:30 L-sit hanging from the bar
Rest :90 between sets
Build to heaviest stable step up

AMRAP 12 minutes
30 sit ups (athlete’s choice)
20 tire strikes
10 ball slams
5 HSPU (Scale is seated DB Press)

Tuesday, July 1, 2014


3 Rounds
:30 Wall Walk
:20 Rest
:30 Handstand hold facing wall
:20 Rest
:30 Captain Morgan (left side)
​ *in side plank, on elbow, hold​ knee in front
:20 Rest
:30 Captain Morgan (Right side)
:2​0​ rest

4 rounds
4 deadlifts (*75% of 1rm)
8 s​trict c​hin Ups (weighted if possible)
4 deadlifts (*75% of 1rm)
12 Box Jumps
500/​400m ​row​