The 4:30 class has been rocking the past 2 days! Monday we had 13 participants and yesterday we had 10 people come in and just get after it. I absolutely love the “organized” chaos that happens at 4:30 every day. The CrossFit Games are coming up. We are NOT a gym that makes a big deal about competitions, and [...]
The food and push up challenges for this month are underway. For the push up challenge: don’t get caught up in the “rules.” If you feel like you’re cheating, then you probably are. The goal is to get better at moving your body weight in a pushing/pressing motion. As long as you’re getting better at that, we are happy. For [...]
WOD 5 RFT 9 hang power snatch 65/95 9 overhead squat 65/95 9 pull up
Happy Birthday to Michael Immell. I think we used up all of our good material about you on the post about the Master’s Competition, but to reiterate: thank you for all you do to help out. You’ve always got great input and valuable coaching tips to pass around. You also put together one killer of a workout. Scaling is highly [...]
Saturday we had another good morning of Olympic lifting. Several of you rolled in bright and early at 9am and got some great work done with Michael. If you haven’t made it in for an Oly class yet, make it a point to do so. These lifts are a great way to make quick gains in strength, balance, coordination, speed, [...]
Everybody do this… Strength Overhead Squat 10-8-6 WOD 3 RFT of Basic 5 10 Push up 10 Pull up 10 Sit up 10 Squat 10 Back Ext Exact order TBD at workout time.
If you need a little recovery after a heavy dead lift and Ben’s Birthday WOD you might want to try an ice bath. Or just hop in a really cold river! Below is some brief info to help you explain and or understand why sitting in freezing cold water is a good idea. You may want to memorize this so [...]
It’s that day again. The day that we get to test ourselves against all of the other CrossFitters out there in the world. I think it’s kind of fun to see where you stack up. I really enjoy competition, but I don’t let it to me to the point where it negatively affects my performance. If anything it should make [...]
After a weekend in Texas, it’s good to be back in Colorado. Don’t get me wrong…I love Texas and many things about it, but I think I love the mountains more. It was 95 on Saturday down there. 95 degrees and the wind was howling at about 35 mph steady and gusting to over 50. WOD 9-12-15 SDHP [...]
4 Things… 1) Week 2 of the 2011 CrossFit Games is officially over! Thank goodness. Glad to see that one, gone and I only did the workout twice! Check out the leaderboard (if it works) at the games site. Sometimes the website works, most of the time it doesn’t. Good luck. 2) CC Bodyfuel is still offering 15% [...]
