Max KB Swings in 4 minutes (you choose the weight)
You may have spotters on the wall if that helps you maintain the position. If you are unsuccessful at getting into a handstand against the wall, a good alternative would be to hold a loaded barbell overhead locked out.
I wanted to dedicate this workout to Amanda Miller. If you can, try and make it today and we can crush ourselves in her memory. I first read about her here on Robb's site. Previously I did not know of her. Here is a link to her online blog. I also found these videos off CF Flagstaff. One is a video of her doing a burpee fundraiser to attend the games last year, so we had to have burpees in our WOD today. The other is some highlight footage at the games.
Her story is sad (and happy I'm sure), and it made me very sad to read just a little of it.
So don't forget, it's all bullshit except for your health, happiness and the ones you love.
Daily Leader Board 1. Arnold 9 1/3 2.Tara 9 3. Ben [8 1/3] 4. Barron 7 2/3 5. Jenn C. 7 1/3
Matt F [5 1/3] Joel (4 2/3) Steve 8 (st ) Terry (8 2/3 ) Dean (7 2/3) Dani (5) JZ (7 1/3) Julie (7) Derek (6) Stacy (6 1/3) Dylan (9 2/3) Corene (7) Bill (4 1/3) Betsy (4)
On ramp
AMRAP 8 Min. 3 Front Squats 6 Dead Hang Pullups 9 Ring Dips
Erlinda (5) 5 kg Steve Q (5 1/3) 45 lbs. Duncan (6) 67 lbs.
I want to take the time to introduce you guys to the concept of lifting at prescribed tempos. We will be introducing this in upcoming programming. Here is a link that does a pretty good job of explaining the concept and some of the benefits of this type of training. Just to summarize a few points, this type of training can help us:
1.) Provide new stimulus and subsequent adaptations so that we may overcome plateaus in our lifting (both strength related plateaus and technique related issues). 2.) Lift in a very controlled and deliberate manner, emphasizing technique and getting rid of a lot of the slop in our movements that we often gloss over by using momentum in the lift (again, technique issues). 3.) Add variety and a new challenge to our training.
Realize, that when we do lift in this way, you will not be able to use the same loads that you were previously moving from point A to point B any which way. This is a much more demanding way to move the weight.
Jeremy has been introduced to tempo training through his coaching cert. w/OPT, and has been incorporating this into his programming for both his private clients and recent On Ramp Classes. I think the Open Classes will benefit greatly from the introduction of this technique and we're excited to implement a new plan of attack to give you guys the best general programming we can.
So we'll get together at 12:30 this Saturday 5/1. Again, this is a meeting for all current trainers and folks that aspire to be trainers, are logging hours and anyone interested in working with the kids as well in CF Kids.
I love the evil face next to the happy buddha face
Derek's B-day WOD!
Happy B-day again Derek!
Work up to max reps Body Weight Bench
then...
10-9-8-7-6-5-4-3-2-1 Ring Dips C2B Pull-Ups STS's (24/16)
If the lift is new(er) to you, you can just get some practice with it doing sets of 10. You can progress up to a maximal weight for your last set of 10, make sure you have a spot. If you are comfortable going for max reps BW, go ahead, make sure you have a spot.
For the pull-ups, everyone will do C2B regardless of band assist or if you do a jumping version.
Ring dips you can modulate with your feet on the ground, or with an assistance band if you have played with that. Make sure you are breaking parallel and getting full extension at the top.
I'd like to get all the prospective trainers, anyone who has been logging hours and or anyone possibly interested in becoming a trainer together for a meeting with the existing trainers. This includes CrossFit Kids trainers and anyone who may like to participate in that program as well. Can you guys post up in the comments some times that might work? Mondays and Fridays are good for me or Saturday afternoons...
200 M Run 21-15-9 Deads Power Cleans (choose a heavy weight for you and dead the same weight) 200 M Run
12 minute cut-off. If you are not finished in 12 minutes when the trainer calls time, stop working and give your # of missed reps. They will be multiplied by 10 seconds and added to 12 minutes for your score.
Sorry guys, we had some issues with getting a picture of the scoreboard for a couple days. Will rectify! Also, it' s good to keep your own journal for this reason...
Some athletes (and coaches) have this mentality that if a workout doesn’t reduce them to complete exhaustion and/or make them vomit, it wasn’t an effective workout. I can tell you that those who have this mentality probably see many injuries and frustrating performances. The purpose of a workout is to stimulate an adaptation by the body. If the body is forced to do too much work in a given time period, it will break down. The skill in coaching is to stimulate the adaptation in the body without reaching a point of diminishing returns.
Maria's sister Fran working hard to get thru On Ramp
125 Thrusters (75/55)or(55/33) Box Jumps (24/20)
Choose a weight for the thrusters that will keep you moving in the workout and not bog you down. Modifications will be the result of choosing a lower box height or a weight other than the two choices for men and women above. Any combination of the two exercises that you like, just get to 125 reps. Concept borrowed from CrossFit Verve.
Check out this article from Robb Wolf regarding the prospect of moving towards a whole foods diet for your children.
BTW, if your diet is still full of processed & refined foods and you have been training here for a significant period of time, we need to talk! How do you know if your diet is not anywhere near what it could/should be? One good indicator is if you have been training here for months or longer and you are carrying around an extra 10, 15, 30+ lbs. If this is the case, you are only seeing a fraction of the benefit of what we are trying to offer you. Both in regards to your body composition and your athletic performance and potential. To say nothing of your overall health & well being.
Please understand, I am specifically addressing anyone who has stagnated with regard to their nutrition or never really implemented good nutrition in the first place. If you are currently in a process of transformation, I commend you and keep up the great work! If not, please come see us and we will help you! Also, I just sent an email off to Robb inquiring about getting him here for a seminar. I'll keep you guys posted...
Also, check out the Whole9 website if you have not discovered it yet for another resource on nutrition and lifestyle.
Favorite quote from Robb's article:
"3-Fiber. Oi-vey! If I had a nickel for every hand-wringing dietitian and MD who could not figure out how to get fiber without bran-muffins and oatmeal."
Hey every one. Jeremy here. I am looking for a new housing situation close to the gym in the next month or so. Please let me know if you know of any opportunities that would be on the inexpensive side. I am flexible on the number of bedrooms and looking for a commitment of no longer than 6 months at this point. Thanks!
It's not even light out in the gym yet and the morning crew is rockin' it
3x3 Press
then...
On the minute every minute: C2B Pull-Up's Weighted Squat Jumps (you choose the weight)
The first minute you will do 1 & 1, the second minute 2 & 2...until you cannot continue. Your score will be the last # of prescribed reps you were able to complete for both exercises for that minute. So if you were supposed to get 12 reps of each and you don't make it, your score is 11.
If you don't have C2B you will use the appropriate assistance band. Hold the bumper to your chest for the squat jumps. Each squat will be to depth and then you will explode out of the bottom making sure to come off the ground each jump for max height. Choose your assistance and weight such that you are able to work for the first 6-8 minutes for sure.
If you haven't been to an Olympic Lifting Clinic with Chappy this weekend is your chance again. 12:30-2:30. This is the pre-requisite to start Olympic Lifting with the group during the open class. See you there!
We are always in the process of changing a lot of things at the gym (ultimately for the better we hope!). One of the things we are forced to deal with as we grow is the situation with children. I know some of you bring your kids when you train and we are happy that you are able to do that. In the future, we would like to have a full on kids room/day care center but it will be some time until that is possible. In the meantime we need to make some changes in order to keep the children as safe as possible while they are here, for the sake of liability and for the experience of the other clients that train here.
Here is the latest standard - once class starts (that's on the hour) all kids are to be off the black mat. They need to remain off the black mat until the close of class. Children may come on the black mat during off times under the direct supervision of their parents. However, they may no longer use the equipment. This means no hanging upside down on the rings, hanging from the pull-up bars, jumping on bumpers, moving KB's around etc. Parents please respect and enforce these rules with your own children so your trainer doesn't have to. Thank you. I know this is bummer for some of you but did we really want to wait for the first child to get a hand smashed under a heavy KB, or to fall head first upside down from the rings onto the mat? I don't think we did. So let's just address it now.
If you do want your little whippersnapper to do cool CrossFit stuff, you'll be thrilled to know that we are looking at implementing CF kids mid-Mayish. Tentatively we are looking to do this on M,W,F at 5PM (the same time as your class mom and dad!) Ages will range from 5 or 6 on up to 14 or 15. We are working on the pricing as well. We think this will be a great program and the value of having the kids class at the same time as the adults class is not lost on us.
Also, we are looking into hooking parents up with a couple of the older children of gym parents so that you can arrange with them to have your child taken care of here at the gym while you train. We'll keep you posted on this...
I cannot begin to express my thanks to everybody at CFL for all of the support and care many of you have shown me during the last few weeks surrounding my dad's illness and passing. I am blessed by, humbled by, and grateful for all of the phone calls, emails, flowers, text messages, cards, gifts, food dropped by, time spent with me and by several of you attending my dad's funeral. What an amazing community - what an amazing family of people! I am rendered speechless by the many ways the CFL family continues to reach out and support each other when someone needs something, and I am so thankful for each and every one of you! I can only hope that someday I can return your generosity in kind! So thank you all very much, even though "thank you" seems like hardly enough!
1-2-3-4-5-6-7-8-9-10 Clean & Jerk (you choose the weight, if you want a strength component go heavy, if you want more of a metcon WOD go lite) Insert 1 round of Cindy (5 pull-ups, 10 Push-Ups, 15 Squats) in between the clean and jerks and after the last set of ten.
Unfortunately we didn't get a pic of the scores board today so there will not be any scores for this WOD. We apologize. Pics coming...
On Ramp B 5 rounds: 5 SDLHP 10 Kipping PU's 15 Ball Slams
If you haven't been to Chappy's Oly clinic (recent On Ramp Graduates) you will do heavy front squats in place of the squat cleans.
A good mod for the HSPU is a partial range of motion HSPU (even if it's just a couple inches for each rep). I am big fan of getting as close to the movement that you aspire to do as possible. Otherwise, incline push-ups are good for developing the shoulders/upper body as well.
We'll have a potluck and get together at the gym on Saturday the 24th of April at 12:30. Some food and beers will be provided. Please bring something to share (food or drink). This is a chance for everyone to get together and enjoy themselves. Feel free to bring anyone you like/kids etc.
Also, Front Range CrossFit is having an Olympic Lifting Seminar on 5/15. The cost is $85 for a 4 hour session. I have been to this seminar before and it is excellent - I can't recommend it enough. This is a great opportunity for beginners and novice lifters as well. Skip, Jodi and the coaches at Front Range are top notch - particularly with regard to the Oly lifts. You can register on the Front Range site by clicking the event on the right.
Handstands
