Sunday, November 30, 2014


Hi everybody... well, testing is about to start. It will go two weeks then we'll celebrate with a nice reset and some skill work! Get your head right. Y'all are awesome and I can't wait to see what kind of progress you've been making! Some may get faster, some may get stronger, and some may even do both.  Even if you've had some training setback like illness or travel (or you are new) and you are not setting any records, these tests will provide metrics for your future training.  Still important.

Front Squat tomorrow.

Potluck on the 6th at 10:30 am!  Sign-up list for dishes coming soon.

(Power) Clean & Jerk
Find your 1 rep max (Jerk is the main focus.)
Spend 20-25 minutes building up to 3-4 attempts for a new 1rm

“Viking Helen”
3 rounds for time:
500/400 meter row*
21 kettlebell swings (1.5/1​ pood)
12 pull-ups

*Check your previous Helen and do the same distance if you want to compare.

Wednesday, November 26, 2014


Happy Thanksgiving Y'all!  Enjoy your turkey and celebration.  There will be classes, but check the schedule and make sure to sign up 12 hours in advance, please!

Our goal today is to learn to row efficiently and powerfully all while trying to maintain a sense of calm. Good luck. Score total meters.

Rowing Intervals
4×1:00 Max Effort (1:30 rest between)
2x :45 Max Effort (1:00 rest)
4x :30 Max Effort (1:00 rest)

Complete 120/80 push ups for time
*every break complete 10 Hollow Rocks
**Break consists of any pause on the ground

Monday, November 24, 2014


The Bear Complex
7 Sets of the following sequence, not for time:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

5 rounds of the above, in between each round increase your weight.

​ You must be able to get the bar on your back safely for the BS, this will be the limiting factor.  Be smart but challenge yourself.  You should have to rest the bar in between sets.

Sunday, November 23, 2014


Here is a snatch slo-mo with bar path and analysis.

Snatch 1rm

OTM 15
2 snatch, heavy 70-80%
3 box jump AHAP

Thursday, November 20, 2014


3 Sets
8-10 DB Bench Press
12-15 DB Bent Over Row
more reps then last time

“Fight Gone Bad”
Three rounds, 1 minute max reps each station
Wallball, 20/14​ pound ball, 10 ft target (Reps)
*Sumo deadlift high-pull, 75/55​pounds (Reps) or power clean, coach's discretion
Box Jump, 20″ box (Reps)
Push press, 75/55 pounds (Reps)
Row (Calories)

*Most athletes should be doing a power clean, the SDHP is for advanced athletes only


Warm Up
:20-:30 HeadStand or HS against the wall
12 Banded Good Mornings
15 banded pull aparts
3 Ninja roll ups to vertical jump


5 rounds
10 DB/KB Snatch (4 each side)
20 Double Unders

Tuesday, November 18, 2014


We will be finding a 1 rep max on the deadlift after Christmas. There is nothing like moving a huge weight around! We'll be testing other things, too, a wide variety.  Just like we do every 3 months.  We'll be doing some benchmark WODs and some 1 rms!  So think about how we work the following things every week.  

Coaches Jim Cawley, and Bruce Evans of Dynamax are the original sources for our ten general physical skills required of optimal physical competence:
1. Cardiovascular/respiratory endurance – the ability of body systems to gather, process, and deliver oxygen
2. Stamina – the ability of body systems to process, deliver, store, and utilize energy.
3. Strength – the ability of a muscular unit, or combination of muscular units to apply force.
4. Flexibility – the ability to maximize the range of motion at a given joint.
5. Power – the ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
6. Speed – the ability to minimize the time cycle of a repeated movement.
7. Coordination – the ability to combine several distinct movement patterns into a singular distinct movements.
8. Agility – the ability to minimize transition time from one movement pattern to another.
9. Balance – the ability to control the placement of the body’s center of gravity in relation to its support base.
10. Accuracy – the ability to control movement in a given direction or at a given intensity.

EMOM 12 minutes
odd: complete 10 burpees
even: complete 8-12 T-2-B/KTE
​aim to get work done as fast as possible, then enjoy rest. work on efficiency of movement​

7x 250m/190m Row
Rest 1 minute between rounds
*Goal is just like the past​ weeks. One minute to complete the given task, row as fast as possible then rest.​

​Please use our rowers first, then Rowing Club's rowers if needed. Please take good care of their rowers; wipe down when done and put the handle back to protect the bungy cord etc.​

Monday, November 17, 2014


Front Squat
5 at 55%
5 at 65%
3 at 75%
2 at 80%
2 at 85%
2 sets of 1 at 90%
3 sets of 1 at 92.5-95%

3 rounds of  4 minutes AMRAP, 2 minutes rest in between
5 Box Jumps
5 T-2-B
5 Wall Balls


It looks like the angles approve of this WOD

Next week is Thanksgiving week, so we'll have a reduced schedule with some special classes.  Get ready! The week after we will be doing our testing - one rep maxes and benchmark WODs.  We do these regularly - we build up with heavier and heavier weights and then we test.  We'll lighten up after the testing, then we'll start building up again.  It is a great time to stay on the path - make good choices and eat well most days, most meals - especially as all the holiday parties are coming up!  Speaking of which we'll have ours on the 6th of December after the Saturday class at 10:30 am.

Why is Paleo so popular and successful - video.
The trouble with coconut milk - why it might not be so great for you.

Workout of the Day
Skill work:
EMOM 12 minutes
perform 2 Split Jerks (Right Leg/Left Leg) Hold receiving position for :02

Choose your weight that allows quality but challenged movement.

200m row
15 kbs
10 Supine Ring Rows

Thursday, November 13, 2014


I hope you have been staying warm!  Daisy has.

Skills​ - coach's choice

Workout of the Day
5 Rounds
10 Clean Thruster (115/75)
15 box jumps
10 burpee pull ups
sprint through then ​

rest 2 minute between rounds
*score total time

Wednesday, November 12, 2014


Snatch Skill Work

Workout of the Day

AMRAP 6 minutes
30 Double Unders
20 Tire Strikes/ Russian Twists, Alternate (total per side)
**If you cannot complete double unders, complete ​at least ​10 attempts per
​round then finish with the standard 3 singles for each double, meaning ​20x3=60.

rest 2 minutes

AMRAP 6 minutes
3​ Hang Power Snatch (#45/ #35)
bear crawl there and back

Tuesday, November 11, 2014


"I get a TON of questions regarding fats and oils. And rightfully so. There is a TON of confusing, conflicting and darn right misleading information out there about which are the healthy ones for us to consume. I tend to come back to my three basic decision-making questions regarding pretty much any food choices and those are:
"Did my great, great grandmother eat this? (Or somebody’s great, great grandmother in another country.)
"How much processing is required for this food to go from the plant or animal to the item I’m about to eat?
"Does it TASTE good? (Really, if it doesn’t taste good, what’s the point?)"  Diane Sanfilippo 
More here. 
Balanced Bites is a great site for reading up on Paleo.  This dietitian has a website, books, and a funny podcast!

Agility Ladder
Medicine ​Ball Rotational work

DB Bench Press
DB Bent Over Row
Take what you did last week and do at least 2 more reps.

8 x 260m/190-200m Row
*Goal is just like last week but we’ve added another round. One minute to complete the given task.
Rest 1 minute between rounds
15 Evil Wheels
Lots DB Shrugs

Monday, November 10, 2014

These are some really great guidelines to consider for the 6-week challenge.  And yes, this is not "Orthodox Paleo" but it is quite workable.  For instance, take a look at "Exercise".  You will see a suggestion to lift heavy and sprint.  Yes, we certainly do that in the gym!  But also, move frequently at a fun pace.  This could be any kind of low-intensity activity that you find interesting like walking or dancing and it is crucial for your well-being.  We don't do much of that in the gym so it needs to be done on your own!  Also note the Carb Danger Zone.  It is easy to get there with yummy Paleo treats like ripe bananas, sweet potato pancakes, or Paleo muffins.  CrossFitters aren't immune.  The source is Mark's Daily Apple - a great source for information about the Paleo lifestyle and his attitude is quite

<Veteran's Day special Hero WOD at 7:30 pm, see below>

Front Squat

5 intervals of 2 minutes with 1 minute rest
Against a running clock- complete :45 of Plank Hold
​Interval 1- Max Pull ups
​Interval 2- Double Unders
​Interval 3- Max toes to bar or knees to elbows
​Interval 4- Double Unders
​Interval 5- Max Pull Ups

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

​Veteran's Day - DT - scale

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps


Veteran's Day - Tuesday

A special WOD at 7:30 pm!  Join Aaron for a hero WOD to honor our soldiers.


A very simple version of the Paleo Plate. Some Finnish advice.

Several athletes have decided to do a Paleo challenge for the next six weeks - this is a great idea! Feel free to join us at any level and at any time. Free day on Thanksgiving and you may allow yourself some flexibility according to your own needs. This is not a diet but an encouragement to make a lifestyle change. The simplest version of this challenge would be to drop beer, bread, and pasta from your list of everyday staples. These things are nutritionally-weak but calorie-dense, as well being carbs that are very quickly absorbed giving you that blood-sugar roller coaster.  The advanced version for the dedicated would be to cut out drinking and Paleo desserts!  Up to you.

P.S. Paleo people love bacon but combine that with donuts or muffins and you have a recipe for disaster. Bacon with spinach or asparagus would be a much better choice.  Have a bit of fun sometimes, but make better choices a habit for everyday.

EMOM 14 minutes
odd: Complete 1 Power Clean + 1 HPC + Hang Squat ​Clean + Split Jerk
even: 6 Burpee box jumps

Row 500/​400m
5 rounds
15 hollow rocks
10 ball slams
15/10 push ups (men/women)
​Row 500/​400m

Thursday, November 6, 2014

This can be bought here.

Workout of the Day - Benchmark!
“Filthy Fifty”
For Time:
50 Box Jumps
50 Jumping Pull-ups
50 Kettlebell Swings, 1 pood/12 kg​
50 Lunges
50 Knees to Elbows
50 Push Presses, 45/33​pounds
50 Hip Extensions - RDL
50 Wallball Shots, 20/14​ pounds​ to 10 feet​
50 Burpees
50 Double-Unders

​This is a tough WOD, but cut-off at 30 minutes.

Wednesday, November 5, 2014


Skill Work. Might be a good day to climb the rope

Rack Pull

Work sets of 2 up to 2 at 85% of Deadlift
Set plates under the bar so that your deadlift set up begins with the bar just below your knee
​, or work from racks.

4x 8-12
DB Incline Bench Press, Hammer grip​
DB Bent Over Row

MWOD.  Have you noticed we have these awesome and helpful posters?

Tuesday, November 4, 2014


Yah, get under that bar.


EMOM 12 minutes
odd: complete 10 burpees
even: complete 8-12 T-2-B/KTE
​aim to get work done as fast as possible, then enjoy rest. work on efficiency of movement​

7x 250m/190m Row
*Goal is just like the past​ weeks. One minute to complete the given task.
Rest 1 minute between rounds


We have new lockers!  You may use these during class but please make sure to empty it out after class.  Feel free to bring a lock.

You may have noticed some extra rowers...  Longmont Skulling Club will be teaching classes at the gym this winter!  Click here for more information.  Deb will answer your questions and get you in class,  email Deb here. TwinFreaks members may take classes at a discounted rate, the Blue level, without joining the Rowing Club.  Saturday there is a FREE INTRO CLASS at 10:30.


Front Squat

​heavier than last week!​ 

AMRAP 10 minutes
10 SA DB Push Press (5/5)
​ (50-45/30 lbs)

20 lunges (10/10) *no weight
30 Ab Mat Sit ups

Monday, November 3, 2014


EMOM 12 minutes
Perform 1 HPC + Hang Clean + STOH (use 70-80% of 1rm Clean and Jerk

3 rounds for time:
400 meter row
21 kettlebell swings (1.5/1 pood)
12 pull-ups