Roaring Fork Crossfit

 Pre WOD

Reverse Tabata L Sit

Workout of The Day

“Fran”

21-15-9

Thrusters

Pullups

Post WOD

Run or row 1 mile

L sits

Fran in action

 

Results

Pre WOD

50 Kettlebell Swings

Workout of The Day

Overhead Squat 1-1-1-1-1
Front Squat 1-1-1-1-1
Back Squat 1-1-1-1-1
The goal is to increase the weight on each of 15 sets. 

Post 5th set load for each of the 3 exercises

“Intensity and results are directly proportional, but intensity and comfort are inversely proportional. Choosing for greater intensity is choosing for more fitness but also greater personal sacrifice in the form of discomfort. Expecting elite fitness from comfortable efforts is naïve, while going too fast is dooming.” Those are the words of CrossFit founder Greg Glassman, telling it like it is.

Pre WOD

Workout of The Day

As many rounds as possible in 12 minutes:

3 Burpees

6 Ring Dips

9 Box Jumps

Bob loves the box

Carly got 10 unassisted pullups today!

Isabel LOVES Burpees

Scott and Sam on the rings

Ed and Sam do Fight Gone Bad

Battle of the brothers

Results

How do the Navy Seals prepare for war…..they CrossFit.  SealFit

For an incredible account of what it takes to become a Navy Seal, go to war, and survive while all of your teamates are killed in battle around you, read Lone Survivor, by Marcus Luttrell.

Pre WOD

Find 1 rep max Deadlift

Workout of the Day

For time:

5 rounds

5 deadlift @ 75% of 1 rep max

30  mountain climbers ( each leg once =1)

Mike sets a Deadlift PR of 315

Is that the axl off of my F350? No, it's Sam setting a PR of 425!

The aftermath

Results

Pre WOD 

3 X 5 Press

Workout of The Day 

For Time: 

10-9-8-7-6-5-4-3-2-1 

Overhead squat (95#/65#) 

Pullups 

  The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts – the essence of sport movement. For this reason it is an indispensable tool for developing speed and power. The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability.

 The overhead squat is to midline control, stability, and balance what the clean and snatch are to power – unsurpassed.

Nancy and Mark from Elements 3 class

Results

Rest Day

Strength is an attribute that transcends
gender, age, race, and social status.

Tour de France Final Standings

Women need to train the same way men do

You Can If You Think You Can!

If you think you are beaten, you are,
If you think you dare not, you don’t.
If you like to win, but you think you can’t,
It is almost certain you won’t.

If you think you’ll lose, you’re lost,
For out in the world we find,
Success begins with a fellow’s will.
It’s all in the state of mind.

If you think you are outclassed, you are,
You’ve got to think high to rise,
You’ve got to be sure of yourself before
You can ever win a prize.

Life’s battles don’t always go
To the stronger or faster man.
But soon or late the man who wins,
Is the man who thinks he can.

~ C. W. Longenecker ~

Workout at the park.

Thanks to Logan for coming out to see what we are all about.

Workout of the Day:

75 box jumps

200 meter overhead log carry

75 pushups

200 meter tire flip

75 double-unders or 250 jump rope singles

Results:

Nick and Logan 20:31

Jason and Kimbo 22:34

Tools of Torture. How so you ask?

Nick and Logan with Gunner in the background.

Jason's got the right idea.

Yikes! Are those smiles?

The Dazzling Double-Under Duo.

Reminder, tomorrow’s workout will be held at 8:00 am at the Willits soccer field. Hope to see everyone there. Also, if you have any friends who would like to try out CrossFit, bring them along.

Workout of The Day

Five Rounds for time of:

20 deadlifts (135#/95#)

7 roll outs

kathy's deadlift

Matt rolls it out.

Jon's roll out.

Roll Out!

Results

If you’re like us , you’re already looking forward to the day the snow starts to fly. Here’s  a little teaser from Teton Gravity Research.

Pre WOD

Front Squat 3 X 3

Workout of the Day

” Barbara”

5 rounds for time, rest exactly 3 minutes between each round
20 Pullups
30 Pushups
40 Situps
50 Squats
Once through each movement above = 1 round

Connor and Sam

The Battle of Barbara

Results

“If you will call your troubles experiences, and remember that every experience develops some latent force within you, you will grow vigorous and happy, however adverse your circumstances may seem to be.”
- J.R. Miller

Workout of The Day

For Time:

Lift 10,000 pounds from the gound to over your head

Example:  135# pounds 74x (clean and jerk/press, or snatch)

100 pounds 100x

75 pounds 133x etc….

The weight you use will determine how many reps you will need to complete.

Once you choose your weight, you stay with it throughout the WOD.

If you were Pyrros Dimas, this  entire WOD could be completed in only 21 Reps.  Watch this  Video

Nice Work Mikey Britt!

Quasimodo?

Connor showing big power with snatches

Results