Mar
31
2010
March 31st
Pre WOD
Snatch progression
Workout of the Day
For time:
75 Snatchs (#75/#45)
Every 2 minutes do 5 thrusters and 3 burpees
Post WOD
5 rope climbs
Zach, bloody shins and all.
The girls and Thad
Results
Mar
30
2010
March 30th – OHS, KB Swing, K2E, Plank
Check out the post on Jason’s (Nick’s brother) website today. It is his one year CrossFit anniversary. There is a quick overview of what CrossFit means to him, how his life has changed in the past year and an old-school RFCF video. To read the post click here: CrossFit Sisu
Pre WOD
5 X 5 Overhead Squat
Workout of the day
21-15-9
Kettle Bell Swing (24kg/16kg)
Knees to Elbows
Post WOD
Max Effort Plank Hold
“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.”-Greg Glassman
Colorful Kettle Bells (nice finish Ken Z.)
Chase and Ken Z. show the two movements of the WOD
This great picture of Tate is posted a little Late. Matt shows the full range of motion on the new bell dinger push-ups.
What? Where's the meat? Vegetable protein does not promote the desired glucagon response that occurs with animal protein. More on this to come...
Zack sets a PR of 185#
Paul also setting a PR at 205#. Strong work guys!
Results
Mar
29
2010
March 29th
Pre WOD
Tabata situps
Workout of the Day
“Chelsea”
Each minute on the minute for 30 minutes do:
5 pullups
10 pushups
15 squats
Post WOD
30 Back extensions or
30 Weighted good mornings or
3 Superman holds, max duration
Chelsea AKA "Body weight hell"
A Crossfit couple is a happy couple. Jen and Ethan grinding it out together
Results
Mar
27
2010
Saturday, March 27th – Team Workout
Pre WOD
rope climb skills
Workout of the Day
The workout was two teams of four. Team captains were Carly Stillman and Deanna Spracher.
On Carly’s team was Ike Fitzgerald, Mark the Chef and Edgar.
On D’s Team it was Jon L. Tony and Alejandro.
4 Rounds: While one teammate completes 200meter Row and 25 air squats the other teammates complete as many repetitions as possible of: KB Swing(weights veried per teammate). Box jump burpees(24/20in). K2E’s. The team with the most box jump burpees wins.
The workout took 33 minutes. Carly’s team did 193 box jump burpees while D’s team did 172 box jump burpees.
It was a long workout but everyone stuck to it, worked hard and finished strong. Thats a lot of box jump burpees!
Mar
26
2010
March 26th-Pick your own Friday
Day 2 Highlights from the 2010 CrossFit Games Mountain Regionals – video [wmv] [mov]
Pre WOD
Pick any movement from the PR board that you have not yet made an attempt at.
Take 15 minutes to work up to and complete your max effort for that catagory.
Workout of the Day
For time:
Run 250 meters
25 Snatch
25 Overhead squat
25 Sumo deadlift high pull
25 Thrusters
Run 250 meters
75#/45#
Scott chose the weighted pullup for his max effort attempt
Kirsten working on the depth of her overhead squat. As most would agree this is one of the toughest movements we do. Good core stregth and flexibility in the shoulders are a couple of keys to the OHS
Stacey had a great workout but can you see how her squat could be improved? Stacey is very flexible but at the full depth of her squat she completely losses her lumbar curve which results in what we call a "butt wink". Two things she can do to fix this. Don't go quite as deep in her squat, and actively think and act upon trying to maintain her lumbar curve at the bottom of the squat
Results
Mar
25
2010
March 25th
How cows (grassfed only) could save the planet
Pre WOD
Reverse Tabata L Sit
Workout of the Day
10 rounds for time:
10 Jump and shrug (25#/15#) Dumbbells
10 Hanging powrer cleans
10 Push press
10 Mountain climbers
Post WOD
Max reps of dead hang pullups
Lari making this look easy
Ethan and Frank getting some pretty good air. The jump and shrug is a great training movement for the Olympic lifts as it trains you to jump the weight in the air rather than rather than pulling to early and trying to lift with your arms
Grace showed great determination in what was her toughest workout after coming out of Elements. It will be exciting to see how much she will progress in the next few months
Results
Mar
24
2010
March 24th
Day 1 Highlights from the 2010 CrossFit Games Mountain Sectionals – video [wmv] [mov]
Pre WOD
1 minute pullups
Workout of the Day
Deadlift 5 X 5
Post WOD
100 Abmat situps
Maria showing good form on her deadlift. A flat back is critical to safety when lifting anything off the ground.
After 3 months at RFCF, Jon has showed huge improvements. His strength has gone up considerably. Today he completed a total of 36 unassisted pullups. On day 1 of Elements he had 0.
Mar
23
2010
March 23rd – 3K Row – Affiliate Cup Sign-Up
We are interested in taking a team of athletes to the Affiliate Team Competition at CrossFit Regionals in Castle Rock, CO April 30 – May 1, 2010. This competition is five weeks away. If we have enough interested participants, we will host an in-house competition which will decide the best 3 guys and gals for our team. The competition will consist of more than one WOD on Friday and the final WOD or WODs on Sunday. The individual Regional competitors will compete on Saturday. For each WOD, we will pick 2 guys and 2 gals according to their abilities in the particular workout. There is a sign-up on the white board at the gym. We encourage everyone to give it a shot, it will be more fun than you can imagine and you will only regret it if you don’t sign up…
Pre WOD
8-7-6-5-4-3-2-1
Wall Ball (20/14)
Burpees
Workout of the day
Row 3K for time
Post WOD
Handstand Skill Work
The boys row it out.
Results
Mar
22
2010
March 22nd
Both Jon and Match put in strong efforts in Golden this weekend at the Mountain sectionals for the Crossfit Games. Stay tuned for pictures and videos from the event. Here are a few for you
- Match in WOD 1
Match in WOD 3, todays WOD @ RFCF
Jon with his strongest performance in WOD 3
The mens final heat
The cheering section
Pre WOD
Run 400 meters for time
Workout of the Day
As many rounds as possible in 10 minutes:
6 Squat cleans (#135/#95)
9 Pullups (chest to bar)
12 Box jumps (24″/20″)
Carly and Lari setting up for squat cleans
Jen hitting the box in her first workout out of Elements
Results-Biggest day ever at RFCF!
Mar
19
2010
March 19th – Jonny and Match off to sectionals!
Attention!! We are not holding classes this evening or tomorrow morning. Due to the Mountain Sectionals competition in Golden, we will be closed for these three class periods. See you Monday morning!
Workout of the Day
Hopper Deck Day. We had five guys each pick a card from the hopper deck, we narrowed it down to two workouts due to the other three having runs. Then, Mike Taets showed up and chose from the remaining two cards.
“Tabata you gotta be kidding me”
Wall Ball (20/14)
Pull-Ups
Bottom to Bottom Squats
Sumo Deadlift High Pull (65/45)
Post WOD
4 Minute L-hold, Plank Combo in teams of two
One partner hangs from pull-up bar in the L position while the other partner holds a plank. Partners switch as needed for 4 minutes. “We are going to feel this one tomorrow.”, Said J.
Tate, Bork and Bob show three different phases of the "pull" during warm-up.
Post WOD goodness.
Results
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