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!
Scale weight and sub for HSPU if needed, also you may do 15-12-9.
Great article on scaling this and other benchmark workouts at Breaking Muscle. Use 70% or less of your deadlift 1 rm; if you can't do 20 unbroken handstand pushups do ring push-ups.
Deadlift at 1 1/2 bodyweight
Bench press at 1 bodyweight
Squat clean at 3/4 body weight
Set up three bars and storm though for time. Keep the weights proportional if you scale (for example start with a 100 pound "bodyweight") -- and keep in mind that 55 squat cleans can really hammer you.
Looks like Gary Taubes, author of Why We Get Fat, has a new book. Read about why we should eat sugar as often as we smoke cigarettes in this interview with Vox. His 2011 sugar article can be found here.
Linda or Three bars of Death tomorrow, so today it will be fairly light.
Skill time - handstand push-ups
30 back extensions/supermans
8 front squats at 50% 1 rm or less
5 burpee broad jumps (6 feet men, 4 feet women)
Hold side plank each side 30 seconds
Extra credit: 4 minutes for max calories on assault bike or rower
Time to think about cleaning up your fuel for the new year and getting on a healthy track. Remember, your physical training is very important and has great benefits from blood sugar regulation to bone density (as well as feeling great!) but what you eat makes an even bigger difference.
Time for a one rep max of your front squat! As usual if you have not put in the training to prepare properly for maxing out you will be encouraged to do sets of 5. If you are prepared, then get ready to kill it!