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!
If you are obsessing over your performance and killing yourself every day you may be on the right side of this curve. If you breeze through your workouts, you may need to add weight or reps or just intensity. The right dose of CrossFit is strong medicine, but your coach wants your feedback to help you stay in the optimal zone right in the middle.
You can look at this graph as the perceived stress of your WOD or the over all time of your workout. On the extreme right perhaps leading to a meltdown are long, intense training sessions like marathon training or day after day of grueling but sexy met-cons over 30 minutes. Certainly intense CrossFit WODs with a lot of running on the side is a challenging regimen that require careful planning and gradual ramping up.
Let's stay right in the middle where training is still fun and leaves you eager to hit it after your day off.
Front Squat 4/65% 7/70% 3×2/82-85%
Conditioning 30-20-10 KBS (Russian) Push Up Step Up 250/200m row
Ah, more CrossFit face! Nice to see that dedication, concentration, and effort!
BTW, here is a nice place to get some solid and basic lifting shoes - customized and mailed right to you. Or try Reebok (these look great) or just visit Target for a bargain OneStar. Those running shoes... well, they are for running. They are made to absorb energy, not to provide a solid platform or transfer force efficiently.
Barbell Lunge (on back) 10,10,10,10
*Over 4 sets work to a heavy 10 (5 each leg)
1 minute to complete the given task
(minute 1) Wall Ball x 12
(minute 2) BW Deadlift x 8
(minute 3) Burpee over the Bar x 10
Great job yesterday on your front squats! Some nice PR's.
2-4 Skin The Cats (either on rings or bar)
2-4 Negative HSPU (Drop down Kick Back Up/ Strict HSPU is acceptable as well)
Take the time to move slow and controlled through the Skin the Cats and HSPU.
4x 6 way MB Plyo Work (Chest Pass, Right, Left, Overhead, rotational L/R)
1000 meter row
50 Thrusters (45/33 lbs)
Spend 5-10 minutes on shoulder rehab