Warrior Dash

Hey Gang,

The time has come and gone to sign up to participate in the Warrior Dash on Saturday August 22^nd. But you can still sign up for a Sunday Dash run. Just go to http://www.warriordash.com to register. I have looked at booking some condos up in Copper’s main village for both Friday and Saturday night as well. The place that I saw that looked the best was West Lake Lodge. They have hotel rooms 1, 2 and 3 bedroom condos, http://www.skihills.com/r108-sAR/b2671_west_lake_lodge.html . If anyone would like to try to get some condos together let me know and we can try to get this all put together within the next week. Things are going fast! Just shoot me an email reksrie@msn.com.

Thanks,

Lorie Couse

Liaison of Fun

WOD 6/3/2010

You make the best faces Shay

Power Clean - Work up to your max triplet. If you haven't been to Chappy's Oly Clinic you will work up to a max triplet front squat.

then...

AMRAP in 10 minutes:
5 Heavy Chest-to-Overhead (you may press, push press or jerk - be consistent! You choose the weight)
7 Back Squats (same load)

Use a rack.

Last week for Ring of Fire Tickets

Hey guys, Nick fights in the Ring of Fire on Saturday at the 1st Bank Center in Broomfield. Tickets are available up front for $29. Proceeds help Nick continue to do what he does. He has been training hard here with Brent and Marc and over at Brad's as well. Come out and support him!

WOD 6/2/2010

That's a CrossFit face

7 rounds:
10 WB Shots (20/15/10 Men & Women)
20 DU's

On Ramp
5 rounds:
5 SDLHP
10 Kipping PU's
15 Ball Slams

Trainer Meetings

Saturday June 12th at 12:30 we will kick of the weekly trainer meetings. These will run until 2PM every Saturday (except for the 12th which will only be 1 hour). All current trainers will attend as well as "trainers in training". Also, the CFL trainer skills test will be introduced and discussed at the first meeting.

Mobility Seminar

On Saturday June 26th from 12:30-2:30 we will be having a Mobility Seminar with guests Dr. Craig Burns, D.C. and Tara Fisher, PT, DPT, CSCS. Dr. Burns will be addressing what we do in here from a chiropractic stand point and Dr. Fisher :) will be bringing a physical therapy perspective. I believe both of them will stress the importance of regular maintenance (which I'm certain almost all of us don't do), addressing common problem areas for us as CrossFitters and discuss solutions from both the chiropractic and PT side. Tara will be bringing a table and we plan on having foam rollers for everyone so that we can go over some techniques you can use on your own.

Part of the idea is for you all to get some 1 on 1 time with each of them for personalized assessment and a course of action for your particular issues.

The cost of the seminar is $35/person and the proceeds will be used for the foam rollers and additional equipment for the gym.

This is a great opportunity for you guys to address chronic problem areas and movement dysfunction. There are things you can't fix by coming to the gym every day and "trying harder". This is your chance to make some progress!

WOD 6/1/2010

The ladies nailed those kipping KTE's straight away

O-Squat
4 sets of 5 reps @ 3-1-2-0 tempo
Click here for reference

Regarding the tempo, that's a 3 second descent, 1 second pause at the bottom (check your position - are you are balanced? not about to fall over so you rush the ascent, knees over the top of the feet, tight core, depth) then 2 seconds up and no real pause at the top. Remember the tempo governs your weight, abide by it religiously.

then...

4 rounds:
20 Yd. Out and Back (sprint out, backwards back)
7 Heavy SDLHP
9 K2E's
11 Sit-Thrus

9 minute cut-off. If you are not done when the trainer yells time, you will multiply each missed rep by 10 seconds and add that to 9 minutes.

In honor of those who serve...

Today some of us did the Trevor Anthony Win'E memorial challenge:

In teams of 4 complete:
300 Pull-Ups
400 Push-Ups
500 Sit-Ups
600 Squats

Hope everyone had a great Memorial Day and holiday weekend!

WOD 5/31/2010

What Nina does at the gym

6 rounds:
10 Deads (225/185/145 Men) (153/125/93 Women)
15 KB Swings (24/16/12 Men)(16/12/8 Women)

On Ramp
7 rounds:
5 Thrusters
10 DU's
10 KB Snatches

WOD 5/29/2010

Booyah!

3 rounds:
400M Run
10 Burpee-to-Pull-Ups (bar 6 inches above standing reach)
15 HPC (115/95/75 Men) (75/63/48)

Also, Dr. J, the Condor, J-Rod, Fo' Shizzle Dizzle will be running the 11:30 class today. Please make sure and give him your attention and respect. Thanks Jarrod!

WOD 5/28/2010

Justin with the C2B's!

5-1-x-1 Deads

5x7

We did this tempo, with sets of 5 just over 1 week ago here. Now do 5 sets of 7. Remember, the tempo determines the load!

then...

Max Box Jumps in 3 minutes (24/20) - Careful on the box jumps!

rest 5 minutes

then...

AMRAP in 5 minutes:
4 C2B's
2 Ring Dips

On Ramp
AMRAP 8:00
9 Front Squats
6 Dead Hang Pull-Ups
3 Ring Dips

Inov Shoes

Check out these shoes gaining popularity in the CF community. I just ordered a pair - hope they get here tomorrow!

P.S. - those regular running shoes, with the super beefy heel, that you have been wearing at the gym for a long time now are terrible for Crossfitting/lifting in. And I do mean terrible. I know, I have a pair too! Get some weightlifting shoes and/or some flat type cross training shoes.

WOD 5/27/2010

Elbows up Dr. Hopp!

5 rounds:
10 HPS (75/67/55 Men) (55/48/38 Women)
13 Thrusters (same load)

WOD 5/26/2010

This guy laid down a smokin' fast 200M yesterday at 25 seconds! Imagine what he could do on a real track...

Work up to your heaviest triplet Bench

then...

3 attempts at your fastest 200M (3 minutes rest between)

On Ramp
5 rounds:
5 O-Squats
7 Box Jumps