Thursday, March 31, 2016


Bill was getting some good power!

Bench Press 3×5 
(80% of 1rm. We will do it again next Friday and add weight.)

Aim for your best 1000 meters ever!
500m, 500m, 

Wednesday, March 30, 2016


3 rounds not for time

2 Reverse Wall Walks + :30 nose to wall HS Hold

15 Super Man Back Extensions

15 Hip Bridges- * Hold the 15th rep for :10 (#45-#75)

Barbell Step Up 5×8 (4 each leg)



Double Unders/Single Unders

Iso-V-Up Hold


Tuesday, March 29, 2016


Mark, getting into the swing of things.  That kip takes a lot of practice to master!

EMOM 10 minutes

Perform 2 Hang Power Snatch + 2 OHS
Advanced athletes may squat snatch x2

Complete 4 rounds
10 Single Arm KB Swings R (24/16)

10 Single Arm KB Swing L
Row 200 M

10 KB Single Arm PP (A light enough weight that you have control and a tight hollow body)
10 KB Single Arm PP

Run there and back x4

Monday, March 28, 2016


Bill power cleaning 165# in yesterday's workout!

3 Rounds NFT 
3 Negative or 6 Strict Chinups
15 Banded Good mornings
30 second parallel or ring dip support
45 Double Unders or other skill

Press 3×5 

All 3 sets same weight.
You'll be adding a pound or two next week.

AMRAP 12 minutes


Wall Balls

Hollow Rocks


Sunday, March 27, 2016


Clarissa kicks ass on the jerk!

We will be going back to doing some consistent heavy lifting.

Workout of the Day

E2MOM 12 minutes (6 Sets)

Back Squat x 2 (no more than 80% 1 rm)


5 Rounds

4 Power Clean (80% of 1rm)

10 Pull Ups

20/15 Push Ups (Hand release)

Thursday, March 24, 2016


CrossFit Open 16.5

21-18-15-12-9-6-3 reps for time of:
Bar facing Burpees

Men use 95 lb. (scaled 65)
Women use 65 lb. (scaled 45)

This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 21 thrusters, then 21 burpees, jumping over the barbell for each rep of the burpees. They will then perform 18 of each, then 15 of each, etc., until the last round of 3 of each. Every second counts in this workout. Your score will be the time it takes to complete all 168 repetitions. There is no time cap for this workout.

Wednesday, March 23, 2016


Gotta love Colorado weather!  From seventy degrees to blizzard in 12 hours.  The roads are all clear now, though, and we are ready to do some training.  

We will find out the very last CrossFit Open WOD and then it's back to regular heavy lifting and EMOMs!  Anybody else ready to back squat and bench every week again?  You really can't beat linear progression for strength-building; a few pounds at a time every single week really does add up.

Emom 10
Hang clean (squat)
Clean (squat)
Split jerk

Split jerk 1-1-1-1-1-1-1 reps

Monday, March 21, 2016


Joe. The Turkish getup is an excellent shoulder pre-hab exercise - and a good warm-up, too!

Edit: 6:00 am, 9:30 am, noon closed for weather - blizzard conditions.

Sun's out, let's meet at the gym at 5:30pm!

In general, if school is cancelled,5:30 am will probably by cancelled.  Look here or to the live schedule to find out about classes.  If you've registered for class and given me your number I will text you.


3 rounds for time of:
Row 500/400 meters
1.5-pood kettlebell swings, 21 reps
12 pull-ups


Nice to get a chance to front squat.  After the WOD today there may be time for some barbell lifting.  Helen tomorrow, then split jerk Thursday, then the very last CrossFit Open WOD of the year!  

9-15-21 reps for time of:
Row for calories
115-lb. power snatches 

Sunday, March 20, 2016


John S

WOD warmup
1 rope climb per round
Goblet squats

Front squat 5-5-5-5-5 reps 

Thursday, March 17, 2016


Open 16.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand release push-ups

Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target


Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 push presses

Men deadlift 185 lb., throw 20-lb. ball to 9-ft. target and push press 95 lb.
Women deadlift 125 lb., throw 10-lb. ball to 9-ft. target and push press 65 lb.

Wednesday, March 16, 2016


Check out these grip protectors!  Ask Chris about them.

3 rounds 
Row 1000 meters
40 mountain climbers
10 Reverse burpees

Tuesday, March 15, 2016


Bar pull-overs!  It's fun to swing around the bar sometimes.

5 rounds of:
12 dumbbell snatches floor to overhead AHAP, alternate sides
9 bench presses AHAP 
3 bar muscle-ups


Metcon warmup
Amrap 10
3 Burpee pull-overs
10 goblet squats
2 shuttle runs there and back
30 seconds rest

Snatch balance 1-1-1-1-1-1-1 reps 

Sunday, March 13, 2016


Short metcon

Clean and jerk 3-3-3-3-3 reps

Saturday, March 12, 2016

World Rowing Indoor Sprints!

You are invited to come to a free event - row your best 1000 meter sprint with the Longmont Sculling Club.

Saturday - today 12:30 pm to 2:30 pm

Thursday, March 10, 2016


CrossFit Open

Workout 16.3

Complete as many rounds and reps as possible in 7 minutes of:

10 power snatches 75/55#
3 bar muscle-ups 


10 PS 45/35 and 5 jumping chest to bar pull-ups 

Wednesday, March 9, 2016


Mental preparation is an important part of  your heavy lifts.

For time, working on the odd minutes, and resting on the even minutes:
100 chest-to-bar pull-ups
95-lb. push presses, 125 reps
95-lb. back squats, 150 reps 

Work from 0:00 to 1:00, rest from 1:00-2:00, work from 2:00-3:00, rest from 3:00-4:00, etc.

Tuesday, March 8, 2016


Lifting straps are a good way to train the front squat when the athlete has limited rack mobility!

21-15-9 reps for time of:
225-lb. deadlifts
Overhead walking-lunge steps
Burpees, jumping over the barbell 

Use a pair of heavy dumbbells or kettlebells for the overhead lunges.

Monday, March 7, 2016


Yo burpee pull-ups!

90 double-unders
9 pull-ups
9 dips
9 squat clean thrusters, 45/25-lb. dumbbells
80 double-unders
8 pull-ups
8 dips
8 squat clean thrusters, 45/25-lb. dumbbells
70 double-unders
7 pull-ups 
7 dips
7 squat clean thrusters, 45/25-lb. dumbbells

Rx+ Muscle-ups instead of pull-ups and dip plus 65/45 pound dumbbells.
Scaling allowed of course!

Sunday, March 6, 2016


Maya and John doing CrissFit Open 16.2
It was an interesting experience pairing up - judging and being judged really adds a little something!

There will be a short met-con for a bit of cardio.

Front squat 1-1-1-1-1-1-1-1-1-1 reps

Thursday, March 3, 2016



CrossFit Open Workout 16.2

Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
25 toes-to-bars
50 double-unders
15 squat cleans*

Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.

*1st round, 15 reps at 135 / 85 lb.
2nd round, 13 reps, 185 / 115 lb.
3rd round, 11 reps, 225 / 145 lb.
4th round, 9 reps, 275 / 175 lb.
5th round, 7 reps, 315 / 205 lb. 

Wednesday, March 2, 2016



Keep practicing your burpee pullovers!

For time, fast and heavy:
21 dumbbell thrusters
Row 400 meters
18 dumbbell thrusters
Row 400 meters
15 dumbbell thrusters
Row 400 meters

Extra credit: Press 5s

Tuesday, March 1, 2016