Thursday, August 28, 2014


Labor Day weekend schedule: Saturday class as usual, no Open Gym on Sunday, Labor Day class at 9 am.

Starting next weekend:  new classes!  After our normal Saturday class we have a new Rowing Skills class, an Intro/Beginners class, and then Open Gym.  The rowing class will have a variety of work, but will allow you to explore the erg and get some practice in.  Unlike most CrossFit classes it will be open to the public and will require less mobility and fitness than a regular class.  However, as usual the erg will absorb every bit of effort you put into it so you will get out of it what you put into it!  Next, an easier alternative to the advanced 9 am class with shorter WODs and more dumbbell and bodyweight work.  It will be open to the public too, so bring your friends for a showdown.  Open Gym will be much like Sunday: you can do a WOD or a lift that you missed during the week or do your Olympic Lifting program.  I'll be there to coach and help when asked.  Your friend the powerlifter or CrossFitter is welcome but please don't bring someone who is a danger to himself or others.  As usual, please reserve class!

EMOM for 15 Minutes:
1 Power Snatch + 2 Thrusters (95/65)
*can drop the weight to reset position, add weight every other set

DB/KB Lunges (50/30)

Wednesday, August 27, 2014


 A bit of fun on Saturday before Dumbbell Bear

Phew!  You all did a lot of work yesterday (Wednesday).  Today should be much simpler to fit into an hour, although certainly not any easier to perform.

Every 90 Seconds for 15 minutes perform:
one deadlift, one hang power clean, then one shoulder to overhead.
*add weight every other round

5 RFT:
5 Power Cleans (heaviest weight used from complex)
10 handstand push-ups
15 toes to bar

Tuesday, August 26, 2014


Love those MWODs

Bench Press 8×2 at 85%
*rest 60-90 seconds between sets

3X100 m row
2X200 m row

BB/DB Curls
Banded Tricep Extensions
Teapots (alternate sides)
Plank (coach’s call)

Monday, August 25, 2014


And here's Marla showing that pregnancy doesn't have to be spent on the couch.  Preparing for childbirth is like preparing for a CrossFit competition - one has to be ready for anything - unknown time domain and unknown challenges!

OTM for 12 Minutes:
Odd minutes- 2 Back Squats at same weight used last week
Even Minutes- 3 Box Jumps (30/24) or box jump over, or broad jumps

2 minutes work for max reps, 1 minute transition
1. Alternating DB Snatch (50/30)
2. Supine Ring Rows
3. Double Unders
4. SA DB Thrusters (50/30 same as DB S)
5. Calorie Row


Did you notice Ana has super-strength?  Either she secretly does CrossFit or she is a superhero!

3 rounds not for time
2 wall walks + :30 sec handstand hold facing the wall
1:00 isometric v-up hold
20 lateral skiers

3 rounds of 5 minutes AmRAP
7 ball slams
7 athletic burpees (fast feet1)
7 kte
rest 90 sec

Thursday, August 21, 2014


Red panda has more upper body strength than you, from Reddit user TheMauveAvenger9.  Video here.

Sumo Deadlift Highpull
skill work or 3 rm

Fight Gone Bad!

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.  3 rounds only this time.
The stations are:
  • Wallball Shots: 20/14 pound ball, 10/8 ft target. (Reps)
  • Hang Power Clean: 75/55 pounds (Reps)
  • Box Jump: 20" box (Reps)* 
  • Push Press: 75/55 pounds (Reps)
  • Row: calories (Cal)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

*OK to use 24" to compare scores.

Wednesday, August 20, 2014


1rm snatch

OTM 15
2 snatch​
3 box jumps

You may use a heavy snatch and a high box jump. Coach's discretion if athletes need to sub power snatch, hang snatch, or clean.

Tuesday, August 19, 2014


Did you watch Trent doing Friday's WOD Rx'd? Nice work.

Oo, bench today!

3x for quality
12 renegade rows (6L/6R)
12 SA DB press

Bench Press
Rest 1:30- 2:00

2 rounds
Toes to Bar
Burpee Ball slam
Rest 2 minutes

Monday, August 18, 2014


EMOM 12 minutes
first: 200m sprint on rower or shuttle run inside
​​next: 2-3 back squats (same weight as last week or 90% of 3rm- the weight should be challenging but should move somewhat quickly​.)

AMRAP 12 minutes
4 Supine Ring Rows
8 Goblet Squats
12 Sit ups


Tut made it past 495 pounds on the deadlift ladder at his CrossFit competition!  Nice work Mike and Clarissa both.  Any photos of the Warrior Dash or Tough Mudder, y'all?

EMOM 10 minutes
-Halting Clean Pull just below knee
-power clean
-Hang Clean

750m Row…then
5 rounds
12 Push Press (95-115/65-85)
12 Russian KBS

Friday, August 15, 2014


Bench Press OTM for 8 minutes, 3 reps between 80-85%.

12 deadlifts (155/115)
9 hang power cleans (same barbell)
6 shoulder to overhead (same)

This is a benchmark hero WOD, so get on it.  Watch a demo here with Jason Khalipa.

Thursday, August 14, 2014


4 Rounds of skill work, not for time:
8 Ring Pullups
2 Reverse Wall Walk-ups
30-40 Double Unders
10 GHD Situps

Viking Nancy
5 Rounds for time
15 OHS (95/65)
500/400 M Row

Tuesday, August 12, 2014


Starting to pull under the bar

Complete 8 sets of 1 PP and 1 Jerk at 10 pounds under 2rm push press

6 RFT:
14 Russian Twists (45/35) Each side
12 Single Leg Lateral Hops over Paralletes (6R/6L)
10 OH Plate Step-ups
8 MB Clean over shoulder (50/40-30)

Monday, August 11, 2014


Brainard Lake

Back Squat 4 sets of 2 reps at 3rm

With a partner or two complete each interval for max calories and reps; score is combined calories and reps.  We will not take time in between to transition.

For three minutes either: max calorie row or
                                        strict pull-ups/chin-ups/ RR
Then switch.

Then two minutes:            max calorie row or
                                          max rep HSPU
Then switch.

Then for 1 minute:            max calorie row or
                                          max rep toes to bar


This is a hang clean, from a larger illustration found here.

Every 90 seconds for 15 minutes, 1 pc +1 hpc starting at 75% of 1rm and add weight each round.

With a continuous clock:
0-3 minutes    - 500/400m row
3-6                    30 bb lunges (95/65)
6-9                    30 box jumps 24/20
9-12                  30 burpees
12-15                30 shoulder to overhead
15-18                500/400m row

*if you fail to complete the reps in the slotted time, do not finish, but rather move to next station

Thursday, August 7, 2014


Very interesting article from John Welbourn, 315 pound retired NFL football player, about blood sugar levels, health and leanness, and food.  Oddly enough the non-Paleo foods spiked his blood sugar the most...

What is this blood glucose meter thing anyway?

3 Rounds not for time - as heavy as possible
12 DB Bench Press
12 DB Bulgarian Split Squats or Split Squats (6 each leg)
12 DB Bent Over Rows

6 rounds
10 Power Clean (#115-135/ 75-105)
15 V-Ups
200m row
10 Back Squats (same weight as above)
15 pull ups
200m row

Wednesday, August 6, 2014


Awesome Paleo comic from Kateordie.  

spend time on Glute and hips with Lacrosse ball
or mash it up

EMOM 8 minutes
3 deadlifts drop from the top (use 70-75% work on back position)

3 rounds 1:00 on / :30 off
-tire strikes
-ab mat sit ups
-calorie row
-barbell hang power snatch + overhead squat (no more than #95/ no more than #65)*

*If you can do it, perform a proper hang squat snatch.
**Score total reps


Arms by your ears, locked out, chest through and forward.  Nice!

Not much time for mobility or skill work today; I hope you got some good stuff in on Tuesday.

Push Press 2 rm
(We will be using this number over the next couple weeks so get it on)

3 rounds for time
15 Russian KBS
15 burpees

- Rest exactly 3 minutes - look at the clock -

3 rounds for time
12 Box Jump Overs
12 SA KB Push Press (try to use same weight as Russian KBS) 6L/6Rr

- Rest 3 minutes -

2 minutes
max wall balls
*Goal is 40-50
(this is an all out type thing, try not to leave anything behind, we
will re-test in a couple weeks)

*Score total time for the first two parts of this WOD and a separate score in reps for wall-balls.

Tuesday, August 5, 2014


Those were some fun squats!

Skill work, coach's choice!

3 x
:30 L-Sit (accumulate time if you have to before moving on)
10 DB Step Ups (20″)
20 Banded Pull Aparts
This mini-WOD or superset is scored only by DB weight, not time.  Go ahead and get heavy.

TABATA (alternate between both until you complete each exercise 8 times)
Push Ups
Hollow Rocks

Sunday, August 3, 2014


New On-Ramp starts this Tuesday - sign up now or you'll miss it. 

Every :30 for 10 minutes
Complete - 1 hang power clean + 1 front squat

*use weight that is challenging but movement isn’t compromised
*add weight every other minute if possible

Amrap 15 minutes
15 ball slam
10 toes to bar
500 row

Saturday, August 2, 2014


Slamballs!  Great cardio, whew.

Have a great weekend!  Watch some CrossFit Games reruns at

New On-Ramp starts this Tuesday!  Sign up right now, we don't want to miss your chance.  We start a new beginner's session every month - four weeks of training in everything required to really do CrossFit.  Not only do we get you ramped up physically so you can hang with a regular class, but we drill the skills.  Solid range-of-motion,  good form, and skills.  So many skills: the basic barbell lifts like the squat and the bench, the Olympic Lifts, the kettle bell movements, the bodyweight movements.  This is how you get started.  Or call!

Friday, August 1, 2014


Scott Olson, Denver Front Range CrossFit, winner 60+ age group CrossFit games.  Video.

Time to lay off the shoulders a bit and do some assistance-type work.

3 x
6-8 reps Single Arm DB Bench (each side)
8-12 reps Single Arm DB Bent Over Row
Rest as needed between rounds

*Score dumbbell weight.

AMRAP 5 minutes
6 Back Squats (#115/ #85)
6 burpee pull ups

Rest exactly 2 minutes

AMRAP 5 minutes
6 Front Rack Lunge (#115/#85)
6 Bar over Burpees

Rest exactly 2 minutes, then AMRAP 5
6 Back Squats (#115/ #85)
6 burpee pull ups

*Score total reps, one number for all sets together