Competition season is upon us, for those of you that will be signing up for the open we will have a meeting after the last workout today at 10:30am.

We are doing this workout because of a special request from Chris P. she has been telling me we need to do this again and the last time we did it was July 10, 2010….she has been telling me for awhile now.  So finally here ya go!

WOD

“The Foundations”

Back Squat
Front Squat
Overhead Squat

Shoulder Press
Push Press
Push Jerk

Deadlift
Clean
Snatch

In teams of two, complete 50 reps of each foundation movement.  One partner works at a time, while other partner holds either Lunge Position, Plank Position or Wall Sit.  Pick a weight at the start of the workout, a weight used for ALL movements.  Good form is the key… only lift what you know you can complete for ALL movements… challenge yourself!

Level 1  m95#, w65#
Level 2  m115#, 85#
Level 3  m135#, 95#

 

CF ENDURANCE-we will be posting an endurance WOD for the weekend for all of you crazy endurance freaks to be done on your own on either Saturday or Sunday.

EWOD

Swim- 500 m TT (time trail)

Bike- 20 Mile TT

Run- 8 Mile Tempo @ 85% effort

 

Registration is now open for the Crossfit Games.  For those of you that are new to the open, the way it works is you register on the crossfit games site for yourself under our affiliate Crossfit The Club.  Once you are registered starting on Feb 22nd they will release one workout per week for six weeks.  We will set aside designated days to complete that workout at our place you will then submit your scores on the games site.  You will be ranked on your scores with everyone in the world and our region (Colorado, Nevada, Arizona, New Mexico and Utah) top 60 men and top 30 teams will move onto the regionals.  There a lot more details that need to be covered if you are planning on competing there will be a meeting after the last workout on Saturday at 10:30am.  If you are planning on competing and can’t make the meeting please let me know.

 

WOD

3 Rounds for reps of:

1 min Power Snatch- 115m/75w

1 min Burpees

1 min Cal Row

1 min Power Snatch

1 min Burpees

1 min Rest

 

Games Prep

Will be posted on the white board.  As the games get closer the volume is going to increase, if you are going to compete do the games prep workouts only.

 

CF ENDURANCE- (6am in the spin room)

 

02/02/12 WOD Results

 

 

 

A new session of Crossfit Kids starts today.  Every Tuesday/ Thursday ages 5-7 @ 4-4:30pm and ages 8-12 @ 4:30-5:15pm.

 

WOD

3 Rounds for time of:

30 Wall Ball-20/15 (10′/9′)

30 Back Ext

30 Walking Lunges-45/25

30 Evil Wheels

 

GAMES PREP- Rest!

CF ENDURANCE (class at 6am in the pool)

SWIM WOD

100 m free style

100 m w/the pull bouy for 800 m (1/2 mile)- 70% effort

 

02/01/12 WOD Results

 

 

Mike flailing around in pain after yesterday’s workout.

Walt comforting Mike….awkward!

WOD

A. Hang Power Clean- build to a tough single in 5 sets

B. Hang Power Clean- 85% of A. single every 20 sec for 6 min

+

Annie

50-40-30-20-10

Double Unders

Sit-ups

CF ENDURANCE WOD (class at 9am today)
15-200m Repeats w/ weighted vest
2 min rest b/t repeats

Games Prep

Will be posted on the small white board.

If there is anybody interested in competing in the CF Games Open starting Feb 22, we will be having a meeting after the last WOD on Saturday at 10:30. If you have just a little bit of interest please come, we need as many CFTC athletes as possible signing up and representing CFTC to the world. The fee is for sign-up is just $10, there will be one workout released every week for 6 weeks. Check out the Crossfit Games site for more details and we will see you on Saturday.

01/31/12 WOD Results

Nice L-Pull-up and always color coordinated, looking good!

 

WOD

5 Rounds for time of:

775 m Run (5 laps)

15 COVP Pull-ups

15 Thrusters-75/55

15 Push-up Burpees- no inch worming, chest and thighs must come up at the same time.

 

CF ENDURANCE- meet at 5pm in the cf area.

 

 

01/30/12 WOD Results

 

 

I know we have a lot of runners that have signed up for some 1/2 and full marathons this summer, we also have several tri-athetes competing in events this summer.  Now is the time to train for your upcoming events and Crossfit Endurance is the way to go.  We have a really good instructor (Autumn) that will help you in your training and mechanics.  Autumn can answer any questions you may have and how to incorporate Crossfit Endurance into your training schedule.  Crossfit Endurance is included in your crossfit dues, so take advantage of this program.   The Crossfit Endurance schedule is as follows:

Monday- 6am Bike or Run

Tues- 5pm Run

Wed- 9am Run

Thurs- 6am Swim

Fri- 6am Bike

 

WOD

A.  Bench Press- 5 sets of 5 reps build to a heavy five; rest 2 min

B.  Max Barbell Push-ups- x 3

C.  Barbell Rows- 3 sets of 10 reps @ 55% of clean max

+

6 Rounds of:

1 minute Cal Row

1 minute to perform 15 KBS-70/53

*You have 1 min to row for calories, you have the second minute to perform 15 KBS.

**Score max cal’s rowed.

 

CF ENDURANCE- meet in the spin room at 6am and bring your running shoes for another “brick” training.

WOD

In Teams of two complete in 25 min total.

Part I

AMRAP in 20 min

5 R KB Snatch-53/35

5 L KB Snatch

10 Wall Ball- 20/14 (10′/9′)

then do;

Part II

AMRAP in 5 min

3 Burpee Box Jumps-24/20

* Partner A will run 310 m (2 laps) while Partner B will do as many rounds as possible of Part I.  When partner A finishes the run they will switch and take over where Partner B left off.  At the end of 20 min both partners will take turns doing as many rounds in 5 min of Part II as possible.

 

01/27/12 WOD Results

 

 

 

It’s almost here, the Crossfit Games Open is just 27 days away!  We had a strong showing last year and expect another one this year.  I encourage everyone to sign up, we will be holding all of the workouts at our place.  The open is a great way to test your progress in the sport of Crossfit.  More details to come soon!

 

WOD

For Time:

8 Front Squat- 135m/95w

18 Pull-ups

7 Front Squat

16 Pull-ups

6 Front Squat

16 Pull-ups

5 Front Squat

12 Pull-ups

4 Front Squat

10 Pull-ups

3 Front Squats

8 Pull-ups

2 Front Squat

6 Pull-ups

1 Front Squat

4  Pull-ups

 

Games Prep

Sub 20′ Rope Climb for pull-ups

 

01/26/12 WOD Results

 

New Beanies are here, they come in black/gray and black/red colors. If you are lacking any hair on top of your head this is a must!

WOD

For Time

21-15-9

Power Clean

Run 775 m (5 laps)

*score is load and time

01/25/12 WOD Results

CF ENDURANCE- will meet in the pool at 6am.

Autumn’s First Muscle-up!

Practice your muscle-ups!

We are into the second week of the Clean Eating Challenge you will need to turn in your Food Journals by Saturday.  If you are starting to get sick of the same old food everyday check out Paleo Diet Lifestyles for some good ideas.

 

WOD

5 min of:

10 Lunges

5 Toes to Bar

10 Push-ups

*rest 2 min

5 min of:

10 Slam Balls-20/10

10 DB Burpees-20% BW/p>

*rest 2 min

5 min of:

10 Sit-ups

10 DB Push Press- 20% BW

10 Russian Lunges

 

Games Prep

WOD

Rest 2 hours

CF Endurance WOD

Row 800

Run 800

Row 600

Run 600

Row 400

Run 400

Row 200

Run 200

 

CF ENDURANCE- will meet at 9am in the CF area.