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!
Olympic-caliber athlete with the shoulders set down and back - vs a dude pushing the bar tall or shrugging. In the first the shoulders are open, the arms are externally rotated ... the second works for limited hip and ankle mobility but you can clearly see who is more comfortable under that bar. More info here.
By the way, we will continue with the squat sequence this week and next but that will be the last week of the linear progression for this quarter!
Skill work 3 rounds not for time:
12 V-Ups, 40-50 DU (1/2 failed attempts), 45 second handstand hold
Nice squats on Thursday, everybody. Athletes squatting twice a week have really been reaping the benefits. Some started light and working on form and technique, but with dedicated practice and effort have seen big changes.
BTW, the quarter is almost up. The CrossFit Open is upon us. These two things converge to provide us with a variety of testing opportunities. Expect more benchmarks and 1 rm maxes during the five weeks of the Open (it ends March 30th.) The first Open workout is this Friday - we will conduct these somewhat like a regular class but WOD first with some lifting afterwards as time allows.
We will be doing the CrossFit Open WODs on Fridays as our WOD starting next week! CFHQ is actually going to release scaled versions of the WOD which will be very nice for most of us. If you have signed up you can get a coach to judge your test on Friday, or you can arrange for one on Sunday or -?- Talk to your coach.
The 2015 Open begins Thursday, Feb. 26. That evening, tune into the live Open announcement show streamed to Games.CrossFit.com. Director of the Games Dave Castro will announce Open Workout 15.1 and moments later top Games athletes will complete that workout going head to head.
A scaled option of the Open workout will be released each week of the Open. With reduced loading or less challenging movements, the scaled option will be designed to make the Open even more accessible.
Athletes participating in the 20-rep squat program are making tremendous progress! We will only be doing this until we test -- so get in here and let that squat become an old friend. The only thing that makes you more comfortable with squats, is well, squats.
Practice power jump and organized posture for DU’s/power jumps
Bench 3 sets x 5 reps
Tabata 8 intervals of 20 sec/10 sec
Russian twists 45/35 (Reps)
Handstand push-ups (Reps)
Box Jump, 20" box or lower - jump off the ground like fire (Reps)
This should be challenging. Breathe in between reps as needed. These squats may take all of your energy - that is OK - the WOD should be a bit of low-stakes muscular fatigue instead of the usual balls-to-the-wall cardio met-con!
Every minute on the minute do 5 burpees then fill the remaining time with 135/95 pound thrusters. Goal is to hit 100 total thrusters. Score total time.
20 minute cut-off, so please scale intelligently. Scale by adjusting number of burpees to 2 or 3 burpees per round. Could also sub squat thrusts AKA plank-burpees. Also thruster goal can be 50, 75, or 100.
Our athletes have been telling me that the set of 20 back squats is getting easier even though they are adding weight every week! They are building up muscles of mental endurance, building the ability to get another rep despite fatigue, building up the faith that they can survive another set of 20 reps, and they are losing the fear. They will also reap the tangible benefits in strength and WOD performance. AND -- making me very proud of them (of you)!