Jul
31
2010
vince
We started with a game of Hoover Ball to warmup.
Our workout was done in teams of two.
Partner 1 would race a pair of dumbbells to the end of the field where they would complete 20 thrusters with those dumbbells and then run them back. Partner two would complete as many pushups as possible. Partners would then switch.
This would be repeated 3 more time with the following movements:
Situps
Jump squats
Plank hold
Team Cody/Kenny out to an early lead
We had 5 people join us for the first time to give Crossfit a try. Thanks for coming out to all. Remember, the Sat WODs are free and open to anyone so invite any friends you would like to bring along.
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Jul
30
2010
vince
Pre WOD
Find your 1 rep max clean and jerk
Workout of the Day
For time:
30 squat clean and jerks @ 50% of your 1 rep max
Results
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Jul
29
2010
vince
Pre WOD
50 Pistols
Workout of the Day
As many rounds as possible in 10 minutes:
7 Toes to bar
7 Med ball cleans
Post WOD
Group stretch
One of the 4 options for assisting pistols
Mike G gets creative for his assisted pistol
Welcome back Max
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Jul
28
2010
vince
Roaring Fork Crossfit is proud to announce our new group of trainers who have recently completed their Level 1 certifications. Each of them will be activly involved in helping our current trainers as part of their training and will soon be leading classes of their own.
They are all very passionate about Crossfit and their desire to train others to reach their maximum potential as atheletes and,as we all know, the benefits Crossfit brings to all other areas of your life.
- Bree, Deanna, MacKenzie, and Chase
Pre WOD
Find your 1 rep max snatch
Workout of the Day
10 rounds for time:
100 meter sprint
10 pushups
Post WOD
Group stretch
Emma working towards a new PR
Notice this WOD said 100 meter sprint, not run
Morning pushups
The 5:30 group gets ready for some snatching
Results
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Jul
27
2010
vince
Sorry for the mess for the next few days everyone. Our second expansion is underway and unfortunately it will bring it’s share of dust and filth to everything. We will do our best to have the gym as clean as possible before class each evening. I think we will be done by this weekend with all of the demo work and anything that will produce a mess in the gym. After that it will be some rearranging, repainting settling in on our new space.
If you have any suggestions at all as to anything you would like to see be a part of Roaring Fork Crossfit, this is a perfect opportunity to give us some feedback. Post any ideas you might have to comments or feel free to come and speak with me personally about any questions, concerns, comments, or suggestions for Roaring Fork Crossfit.
Remember, this is YOUR gym. The beauty of Crossfit is the community of folks that make up each individual box, giving it it’s own unique personality and character. If there is anything you would like to see be apart of your gym or any suggestions as to how improve your gym, please let me know.
A huge thanks to JD, Thad, Bob S, Max, and Ben for their time in helping with our renovation!
Down it comes
Let's open the inside of this place up
Pre WOD
1 minute ring dips
Workout of the Day
10-1
Pullups
Burpees
Kettlrbell swings
Post WOD
Group stretch
Results
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Jul
26
2010
vince
Pre WOD
5 X 5 Muscle Snatch
Workout of the Day
4 rounds for time:
Run 400 meters
50 squats
Post WOD
Stretch as group
Results
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Jul
24
2010
vince
Fun workout today everyone. All of our Sat WODs will be held at Crown Mountain from here out.
In teams of 2:
First partner runs the obstacle course including bench jumps, wall scales and wall ball shots, while 2nd partner completes 30 reps of specified movements including mountain climbers, hanging split cleans, push press and jump shrugs.
Thanks to Susan, Brooke, Drew and Ryan who came out to give Crossfit a try for the first time. You guys did great!
Up and over
Darcy and Doug over the big one
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Jul
23
2010
vince
Starting next week we will begin removing the wall and expanding into the unit next door. This will increase our size by an additional 1000 square feet. Our current size is 2000 square feet. We are fortunate to have all of the great outside parking lot space we have, but sooner than you know it will be too cold to have the doors up and hold the WODs outside. With many of our classes now around 20 members, this space will be necessary soon. Great news for all of our current moms, moms to be, and future mom members, our new space will have an enclosed kids play area in which your kids will be visible to you and you will be visible to them as you train. Feel free to bring the kiddos along with you to your workout.
Pre WOD
PIck your PR
Workout of the Day
” The Bear “
5 rounds NOT for time:
Power clean
Front squat
Push press/jerk
Back squat
Push press/jerk
Going through this sequence 7 times = 1 round
Bar may not be set down during each round. Touch and go only off the ground.
Increase the weight each round.
Your score will be the load on the bar for your final round
Lauren working her way up to a solid #85 in this WOD
Dayne also hitting #85. Strong work girls
David Musser becomes the latest member of the RFCF Muscle-up club. Nick Springstead also nailed his first muscle-up last week. Congrats guys
Results
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Jul
22
2010
vince
Pre WOD
Handstand practice
Workout of the Day
For time:
Run 400 meters
30 Pullups, 20 pushups, 10 squats
Run 400 meters
30 Squats, 20 pullups, pushups
Run 400 meters
30 Pushups, 20 squats, 10 pullups
Run 400 meters
Post WOD
Stretch
Uh-Oh
Results
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Jul
21
2010
vince
Reminder: Saturday’s workout will be held at Crown Mountain Park. CMP is located behind the Eagle County building in El Jebel
Pre WOD
500 jump rope singles for time
Workout of the Day
“Tabata Suprise”
DB sumo deadlift high pull
Renegade rows
DB hanging squat cleans
Burpees
16 minute tabata
Each 20 second work interval to be determined by drawing a card off the top of the deck
Hearts=Burpees
Spades=Hanging squat clean
Diamonds=SDHP
Clubs=Renegade rows
Post WOD
Stretching
Greg is becoming one of the hardest working guys in the gym
Please don't draw another heart
Chef Mark rowing it out
Sorry folks, didn’t get a shot of the results board after this one
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