Roaring Fork Crossfit

Pre WOD

Press

3-3-3-3-3

Workout of  The Day

50 Burpee Clean and Jerks (95#/65#)

Ang putting up a personel best overhead

Results

Pre WOD

With a partner, throw a med ball back and forth over pullup bar 60 times, going into a full squat before each throw.

WOD

“ Cindy “

As many rounds as possible in 20 minutes of:

5 pullups

10 pushups

15 squats

Mark is getting better every workout

Dave was really feeling this one

Which of the three movements do you find the hardest in this workout?

Kathy working the pullups

Our evening Elements group

Results

Pre WOD

Push up/ Pullup ladder

1-2-3-4-5-6-7-6-5-4-3-2-1

Workout of The Day

3 rounds for time:

10 Deadlifts (225#/135#)

50 Double Unders

Jon absolutely smoked this workout with great double under speed

Sam and Carly opted for double unders instead subbing. It was hard fought but they both got 150 double unders. Great job guys.

Crane and Isabel

Results

Rest Day

 You’ll Be Fine

Sweetgrass Productions  new film debuts in Aspen on September 19th

Workout At The Park

Sam and Edgar were a team and Nick and Scott were a team.

The following was the workout:

20lb. Med Ball Throw 100 Meters (alternating partners)

100 Pushups (combined between partners)

Sprint 100 Meters

100 Box Jumps – Air Squat Hold (one partner does box jumps while the other “rests” in an isometric squat, partners rotate until 100 box jumps are achieved)

Sprint 100 Meters

100 Push Ups

20lb. Med Ball Throw 100 Meters

Sprint 200 M

100 Box Jumps – Air Squat Hold

Scored by the number of Medicine Ball Throws.

Results:

Sam and Edgar 27

Scott and Nick 29

Hoover Ball on the White House Lawn

Hoover-ball is a combination of tennis, volleyball and medicine ball. White House physician Admiral Joel T. Boone invented the game to keep President Hoover physically fit.

“It required less skill than tennis, was faster and more vigorous, and therefore gave more exercise in a short time,” Hoover wrote in his Memoirs.

“It is more strenuous than either boxing, wrestling or football,” wrote Will Irwin, a friend of Hoover’s, in a 1931 article “The President Watches His Waistline” in Physical Culture magazine. “It has the virtue of getting at nearly every muscle in the body.”

The sport was without a name until New York Times Magazine reporter William Atherton DuPuy christened the game “Hoover-ball” for his 1931 article “At the White House at 7 a.m.”

Hoover-ball was played by teams of 2-4 players with a six-pound medicine ball over a net eight feet high on a court similar to one used for tennis. The game was scored exactly like tennis, and played in similar fashion. The server throws the ball. The opponent must catch it on the fly and immediately return it, attempting to put it where it cannot be reached and returned. The side that misses the ball or throws it out of bounds loses the point.

“Stopping a six-pound ball with steam back of it, returning it with similar steam, is not pink-tea stuff,” DuPuy wrote. “Dr. Boone estimates that as much beneficial exercise is obtained from half an hour of it (Hoover-ball) as from three times as much tennis or six times as much golf.”

The sport originated in 1928, when shortly after his election Hoover took a goodwill trip to South America. While aboard the battleship Utah on his return, he watched a game of “bull-in-the-ring”, a medicine-ball game that was popular on naval ships. A soft nine-pound medicine ball was thrown from one to another of the players standing in a circle as the “bull” in the center tried to intercept it. During the trip, the president-elect played and enjoyed the game, which was the inspiration for Hoover-ball.

“Getting daily exercise to keep physically fit is always a problem for Presidents,” Hoover wrote. “Once the day’s work starts there is little chance to walk, to ride or to take part in a game. Taking walks or rides early in the morning is a lonesome business, and the inevitable secret service guard when the President leaves the White House grounds is not enlivening company.”

Hoover and Dr. Boone then hit upon the idea of morning medicine ball workouts. Dr. Boone adapted “bull-in-the-ring” to Hoover-ball to help the president slim down. Four days after Hoover’s inauguration the games began. The players experimented with medicine balls of different weights-the nine-pound used for “bull-in-the-ring” was too heavy-and with the net at different heights before finalizing the Hoover-ball rules.

Early each morning from four to 18 VIPs would show up for the games on the south lawn of the White House. The participants soon became known as the “Medicine Ball Cabinet,” although not all were official Cabinet members.

“At seven o’clock sharp they choose partners and begin,” Irwin wrote. “A factory down by the Potomac blows a loud whistle at seven-thirty. This is the signal to quit, no matter how close the score; for the business of governing must go on.”

Only once did Hoover cancel a game, that was when he arose early to write a message to deliver to the Senate that day.

“Except for Sundays, we played medicine ball every morning of the week, including official holidays,” Secretary of the Interior Ray Lyman Wilbur wrote in his Memoirs. “Only absence from Washington kept us away.”

“We paid no attention to the weather except for a very heavy rain. We played in cold and wind, snow and rain, and in the four years we were driven indoors only two or three times, because of an unusually drenching downpour.”

On those rare occasions when they were forced inside, the “Medicine Ball Cabinet” retreated to the White House basement to play their games.

Pre WOD

Front Squat 5 X 5

Workout of The Day

” Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Tabata intervals are named after Dr. Izumi Tabata, whose research showed that 20 second intervals of all-out maximal physical effort alternating with 10-second rest intervals provided a high level of metabolic conditioning. 

In Dr. Tabata’s study, subjects improved their anaerobic endurance by 28% and their VO2max by 14% with six weeks of training. 

The standard way of doing tabata invervals is eight rounds of 20:10 intervals for a total of four minutes. 

Of those 240 seconds, 160 of them are work and 80 are rest. Doesn’t sound too bad, does it. The difference between how bad it sounds and the destructive force of a single set of tabata intervals is where the lesson in humility comes in. 

Dr. Tabata’s subjects performed their intervals on an indoor bike, but many other exercises lend themselves very nicely to this protocol.

  Is it possible that short, very high intensity (by high intensity we’re talking about putting yourself into a zone of  discomfort) efforts can yield the same cardio-respiratory bennefits of LSD ( Long Slow Distance) training?  Dr Tabata’s research seems to show this as well as other studies.  

One of the best resources on interval training comes from Dr Stephan Seiler. His work  makes clear the fallacy of assuming that endurance work is of greater benefit to the cardiovascular system than high intensity interval work. With interval training we get all of the cardiovascular benefit of endurance work without the attendent loss of strength, speed, and power.

If similar results can be derived from minutes rather than hours of training, so much for the  ” I’d love to get in great shape but I just don’t have the time” excuse.

Bobs squat has made great progress, now getting were we want him, below parallel

Always one of the best squats in the gym

Jared even got in on the fun tonight

Results

Why deadlift, clean, squat, and jerk?

Pre WOD

5 Rope climbs

Workout of The Day

7 rounds for time:

5 Squat cleans (135#/95#)

15 pushups

Matt looking good on the squat clean

Sam starting to feel the pain

Welcome back Crane

Results

Pre WOD

Suicide sprints

Workout of The Day

” The Bear”

5 Rounds:

Power Clean

Front Squat

Press

Back Squat

Press

One round will be each of these movements in sequence, 7 times through the sequence. The bar may only touch and go the ground at the bottom of each sequence.  Any regripping must be done while the bar is off the floor or it is a failed round. Increase the weight each round and rest as needed between rounds. Record the weight of each of the 5 rounds.

Carly taking on "The Bear"

Kathy was unable to 1 pushup on her knees when she started with us. Today she did 10. Way to go Kathy, your dedication is really paying off!

Results

Pre WOD

75 pushups

Each time you break the pushups, do 10 squats

Workout of The Day

For time:

21-15-9

Box Jumps

Kettlebell swings (24kg/18kg)

Sumo deadlift high pull (95#/65#)

Beautiful night for an outdoor WOD

Sam decided to scale up from 20" box jump to the 40" double tire stack and still broke 10 minutes on this WOD. Great effort Sam

Angelina looking strong

Lucas and Blake, two from our current Elements group, squating at sunset

Results

Pre WOD

Push Press 5 X 3

Workout of The Day

” Nicole”

Complete as many rounds as possible in 20 minute:

Run 400 meters

Maximum number of pullups.

Record number of rounds completed and total pullups.

This is what Crossfitters mean when they say we're going out to hit the bar tonight

This is going to one strong baby!

Results