Roaring Fork Crossfit

Due to the 4th of July holiday weekend, there will be a couple of schedule changes.

There will be no Sat morning workout on July 3rd, also, we will be closed on Mon the 5th.

We will return to our regular schedule on Tuesday the 6th.

Pre WOD

Skill work:

Deadlift

Hanging power clean

Push jerk

Workout of the Day

As many rounds as possible in 20 minutes:

3 Deadlifts (#95/#65)

6 Hanging power cleans

9 Push jerks

Post WOD

100 abmat situps

Nothing says fun like a good barbell complex

Results

Due to the 4th of July holiday weekend, there will be a couple of schedule changes.

There will be no Sat morning workout on July 3rd, also, we will be closed on Mon the 5th.

We will return to our regular schedule on Tuesday the 6th.

Pre WOD

Skill transfer exercise

Workout of the Day

“ Nancy “

5 rounds for time:

400 meter run

15 Overhead squats (#95/#65)

Jon and Hunter

Results

Pre WOD

800 meter run for time

Workout of the Day

2 rounds for time:

10 Burpees

20 Pullups

30 Pushups

40 Step ups (30″/24″)

50 Squats

Results

Pre WOD

Pick your PR

Workout of the Day

Deadlift 1-10-1-20-1-30

Add loads from each of 6 sets for score

Bree pulls an impressive #135 for her final set of 30

Jason doing a great job of improvising and working around his injury

Results

Does anyone feel as though sometimes you have days, weeks, or periods of time when Crossfit just seems to be kicking your butt…..badly. I think we all do. It’s important to realize that as much as our body needs constantly varied, functional movement, executed at high intensity, it also must have time to recover. Sometimes this is the hard part. We hate to miss workouts. What if the day I don’t show up is the day we do (insert whatever movement you love and can post stats with the best of ‘em in)? What if the day I don’t show up is the day we do something I really suck at and I miss an oppurtunity to practice it?  We love to see our friends and suffer with them.

This however can lead to Crossfit burnout and be very taxing on our bodies. Here is a great article from Freddie C of Crossfit One World about this issue, scoll down to “Crossfit Burnout”.  I concur with most everything he states. Read this, implement some or all of what he advises and I think you’ll see you’re overall enjoyment and results from Crossfit maximized.

Pre WOD

30 handstand pushups

HSPU band assist work

Worlout of the Day

For time:

Row 1K

Post WOD

Max rope climbs in 10 minutes

Congratulations to Erin who made her first complete trip up the rope!

Results

Benefits of Olympic weightlifting

Pre WOD

Clean Progression then Find One Rep Max Clean

Workout of the day

AMRAP 12 Minutes

3 Cleans (155/115)

6 Ring Push-Ups

9 Box Jumps (24″)

Post WOD

5 Minute Plank

Elements group looking good

Results

Pre WOD

Burgener Warm-Up and Skill Transfer Exercises

Workout of the day

21-15-9

Overhead Squats (115/85)

Chest to Bar Pull-Ups

Post WOD

30 GHD Sit-Ups

Workout of the Day

For time:

Run 5k

Sorry everybody, I’ve been having some technical difficulties with my computer which is not allowing me to get pictures up. Hopefully I’ll have it resolved soon.

Pre WOD

Pick your PR

Workout of the Day

” Tabata Hell “

4 minute tabata of each 4 movements, no rest between exercises.

Score is total reps of all four movements

Lateral jumps

Incline pushups

Walking lunge

Ring rows

Mom and daughter jumps

JD pulling the ring rows

Results

Don’t forget tomorrow is RFCF’s 1 year anniversary party. It begins at 2:00 at Scott and Laurel Tesoro’s house located in the Southside neighborhood of Basalt. We will start with a fun park workout near their house and will be serving plenty of food and drink afterward. No need to bring anything other than family, friends, kids etc…

Keep in mind there will be no 9 am workout at the Willits soccer field.

Here’s the map to the Tesoros

Pre WOD

1 minute knees to elbows

Workout of the Day

For time:

21-15-9

Wall ball shots

Burpees

Post WOD

Tabata superman hold