Roaring Fork Crossfit

Paleolithic diet is so easy, cavemen actually did it

Workout of the Day

” Eva “

5 rounds for time:

800 meter run

30 Kettlebell swings (2 pood)

30 Pullups

Tucker and his kettlebell

Dayne

Results

On Sunday, June 20, at 11:00 am, we will be holding a special Kettlebell training clinic. Blake’s cousin, Shaun Hazelton, from SWAT Fitness in Tucsan, AZ, will be here to teach us many of the fundamental kettlebell movements from the basic swings to cleans and snatches, the Turkish get up and more.

There is no cost for this event and everyone is welcome and encouraged to attend. This is a great opportunity to learn kettle fundamentals and enhance your training and fitness.

Congratulations to Blake, Tater, and Jon U who all joined the Muscle up club today. Great job fellas!

A busy 7am class.

Jon's kip

Over the top

YEEAAAHHHH!

Pre WOD

Muscle up practice

Workout of the Day

3 rounds for time:

20 Pushups

30 Situps

40 Double unders

Post WOD

Tabata flutter kicks

The Burgener warmup

Shannon has never done double unders before today. With lots of determination she got all of the 120 in todays WOD

Results

“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

Push jerk 5 X 3

Workout of the Day

Front squat 5 X 5

Post WOD

Good mornings 3 X 10

Results

Reminder:

Keep your afternoon open next Sat for our 1 year anniversary party being held at the Tesoro residence in the Southside neighborhood of Basalt. It will begin with a fun park workout at 2 pm followed by lots of food and drink. See the post from June 8th for more details or pick up a flyer at the gym this week.

Pre WOD

Pick your PR

Workout of the Day

As many round s as possible in 15 minutes:

5 Dumbbell jump and shrugs (#25/1#15)

5 DB hanging power cleans

5 DB  push press

5 DB front squat

Pre WOD

Max L-Sit

Workout of the Day

” JT “

For time:

21-15-9

Handstand pushups

Ring Dips

Pushups

Lari getting all 45 handstand pushups unscaled

Dayne with her HSPU modification and Tim's pushups

Results

Pre WOD

Handstand Practice with one max Handstand hold

Workout of the day

Double Tabata:

Deadlifts (135/95)

Burpees

Post WOD

100 Partner Med Ball Sit-ups

D putting up a nice free standing handstand

Roger deadlifting

That’s right, RFCF is turning 1 and we’d like to show our appreciation and say thank you to all of those who have been so important in getting us where we are today. It has been amazing for us to meet so many great people and so many folks we truly consider friends. The type of friendships and relationships the Crossfit experience produces is truly unique and transcends merely fitness. Though we are all here to improve our fitness, wellness and health, we all share this common bond that you have to experience to understand. Cult……..?, yeah, that’s what some say, but I think the act of pushing yourself to your physical limits, testing and improving your capabilities day in and day out, with the support and encouragement of others around you who know exactly how much it hurts, goes beyond just “working out”. It allows us to face all the other challenges we encounter in life with more confidence, certainty in our abilities, and the belief that there is nothing we can’t do.  

Thanks to Scott and Laurel Tesoro for opening up their home to us and hosting this party. It will take place on Saturday June 19th. We will start with a park workout at 2 pm at the Southside park behind Scott and Laurel’s house, followed by lots of food and drinks until…….? Please bring spouses, children, family and any friends you would like to come along. The workout is optional but all who would like to participate are welcome. The address is 409 Meadowview Rd, back near the Basalt High School in the Southside neighborhood.

We would love to have everyone attend even if you can only stop for a few minutes and say hi.

Pre WOD

Burgener warmup

Workout of the Day

For time:

15-12-9-6-3

Dead hang pullups

Squat snatch (#115/#75)

Post WOD

500 single rope skips for time

Results

Pre WOD

500 meter row for time

Workout of the Day

” Kelly “

5 rounds for time:

400 meter run

30 Wall ball shots (#20/#14)

30 Box jumps (24″/20″)

Dayne and Carly smashing it

 

Wall ball in the sun was a bit warm tonight

Ethan looking strong doing his makeup Murph

Full house

Some of the folks from the Elements class getting in on the fun

Results

Pete Holman , one of the creators of thr Rip-Core FX, came out to the park today to put us through a warm up and give us a demo of his product. Thanks Pete!

Rip Core warmup

 Our workout was done in teams of two today:

Partner walking lunge with barbell down field and back

100 Thrusters with bar

Kettlebell waiters walk down field and back

100 KB swings

Med ball throw and retreive down field and back

100 Med ball situps

Wheelbarrow down field and back

100 pushups

Lauren and Megan lunging their barbell

Since we started with an odd number, Pete was good enough to jump in and partner up with Darcy. Great overhead form Pete

Chase's fiance joined us today and did awesome. Good to have you Logan

Med ball situps

The final leg

“There is a near universal misconception that long distance athletes are fitter that their short distance counterparts. The triathlete, cyclist, and marathoner are often regarded as among the fittest athletes on earth. Nothing could be farther from the truth. The endurance athlete has trained long past any cardiovascular health benefit and has lost ground in strength, speed, and power, typically does nothing for coordination, agility, balance, and accuracy and possesses little more than average flexibility. This is hardly the stuff of elite athleticism. The CrossFit athlete, remember, has trained and practiced for optimal physical competence in all ten physical skills (cardiovascular/respiratory endurance, stamina, flexibility, strength, power, speed, coordination, agility, balance, and accuracy). The excessive aerobic volume of the endurance athlete’s training has cost him in speed, power, and strength to the point where his athletic competency has been compromised. No triathlete is in ideal shape to wrestle, box, pole-vault, sprint, play any ball sport, fight fires, or do police work. Each of these requires a fitness level far beyond the needs of the endurance athlete. None of this suggests that being a marathoner, triathlete or other endurance athlete is a bad thing; just don’t believe that training as a long distance athlete gives you the fitness that is prerequisite to many sports. CrossFit considers the Sumo Wrestler, triathlete, marathoner, and power lifter to be “fringe athletes” in that their fitness demands are so specialized as to be inconsistent with the adaptations that give maximum competency at all physical challenges.”

- Crossfit Foundations

  

Pre WOD

Pick your PR

Workout of the Day

10-9-8-7-6-5-4-3-2-1

Sumo deadlift highpull (#95/#65)

Barbell rollout

Thad getting temendous extenson and range of motion while keeping the mid line stability fully intact.

Three strong guys here

Kalle rolling it out. Great shirt!

Results