September 4

WOD -- Sorry this is today instead of yesterday, but I am a long ways away and it seems to have taken this long for it to post .......(did you buy that, Jim?)

15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds

scale is; less weight & if you don't have a push jerk you may do a push press

On Ramp -

Row 200 m
10 thrusters
3 rounds
  • By crossfitadmin at 09/03/2010 - 11:45pm

September 2

WOD - posted early just for Whitney so she can think all night of a reason not to come up tomorrow! :-)

Find something 18" above your tiptoe reach and complete 3 rounds for time of:
25 Jump and touch
20 Squats
15 Sit-ups
10 Push-ups
5 Pull-ups

scale is; less of a jump and only doing 2 rounds

On Ramp

10 reps Medicine Ball Deadlift
10 reps Push Press
  • By crossfitadmin at 09/01/2010 - 7:11pm

September 1

WOD

20-15 and 10 rep rounds of:
Burpees
Box jumps, 24 inch box
Toes to bar

Scaled; 15-12-9 of above with step ups and knees to bar either on floor or hanging

  • By crossfitadmin at 08/31/2010 - 8:15pm

August 31

WOD - Meet at the Estes Park High School Track!

Speed work-

sprint for 20 seconds
rest at your end point for 40 seconds
15 rounds for distance

scale is speed walking

On Ramp - meet at the gym!

200 m run
15-9-6
squat - pushup - body row
200 m row
  • By crossfitadmin at 08/30/2010 - 3:33pm

August 29

WOD - Free Sunday Workout!  Come on in, we promise we can scale for anyone.  The initial workout may look tough but they are designed to be able to scale to anyones fitness level.

Did we mention that it is free? You don't even have to pay us for this torture!

150 m run
100 DU (double unders)
75 jumping jacks
50 air squats
25 pushups
15 burpees
for time
scale is in order; 100m, 75 (150 singles), 50, 25,15,10

 

  • By crossfitadmin at 08/28/2010 - 9:23pm

August 28

WOD

'Nate'

Complete as many rounds in fifteen minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 1-Pood Kettlebell swings

On Ramp

Review Press, Push Press, Push Jerk

Begin workouts next week!

  • By crossfitadmin at 08/27/2010 - 8:15pm

August 26

WOD

Three rounds for time of:
12/15/20 Wallball shots, 8/15/20 pound ball (10.5 foot target)
30/45/75 pound Squat snatches, 12/15/20 reps (movement initiates with barbell below the knees)

On Ramp

Review Deadlift, Sumo Deadlift High Pull, Medicine ball clean

  • By crossfitadmin at 08/25/2010 - 9:05pm

August 25

WOD

Weighted pull-ups 1-1-1-1-1-1-1 reps

sub is weighted ring rows!

  • By crossfitadmin at 08/24/2010 - 8:23pm

August 24

WOD

'Annie'

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Scales are; start at 40 or 30 and each double under attempt will be counted, you may also sub tuck jumps for your double unders

On Ramp

Review; air squat, front squat, overhead squat

  • By crossfitadmin at 08/23/2010 - 7:52pm

August 23

 

And now this is an actual conversion that took place between a coach and a doctor...

 

(Transcript of actual conversation)

Doc: Many of my patients shouldn’t be doing the deadlift.

Coach: Which ones are those, Doc?

Doc: Many are elderly, marginally ambulatory, and frail/feeble and osteoporotic.

Coach: Doc, would you let such a patient, let’s say an old woman, walk to the store to get cat food?
  • By crossfitadmin at 08/23/2010 - 11:00am
  • Read more
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