Roaring Fork Crossfit

On the Safety and Efficacy of Overhead Lifting

AMRepsAP

5 minutes rope skips

Rest 1 minute then:

5 minutes kettlebell  swings

Workout of the Day

Push press

1-10-1-20-1-30

Results

Julie Foucher from my hometown and fellow grad of Northville High School takes 5th at The Crossfit Games

Pre WOD

Burgener warmup

Skill transfer exercises

Workout of the Day

” Randy “

For time:

75 snatches (#75/#45)

The snatch is all about achieving full extension to maximize power. Here Sami shows great extension before pulling herself under the bar

Dayne getting tall

Erin also showing good extension

Results

Pre WOD

Tabata pushups

Workout of the Day

As many rounds as possible in 5 minutes:

Overhead squat (#95/#65)

Lateral burpee over barbell

Rest 1 minute and repeat for 2 more 5 minute rounds

Carly getting air over her bar

Results

Pre WOD

5 X 5 Front squat

Workout of the Day

As many rounds as possible in 15 minutes:

10 Knees to elbows

10 1 arm dumbbell overhead walking lunge – right

10 Mountain climbers

10 1 arm dumbbell overhead walking lunge – left

Post WOD

Stretch

Results

The parking situation is becoming a bit of an issue with some of the other tenets in our building. The 9 am workout has become one of the most popular workout times and as a result we usually take up all of the parking spaces in front of the building. The landlord has installed 2 signs designating spaces for our neighbor, Retro Hardware. Please respect these signs and our neighbors parking spaces during the 9 am WOD and normal business hours as we add more daytime WODs. You can park anywhere on Park Ave and behind the building, also feel free to parallel park along the fence in the back of the building.

Pre WOD

Pick your PR

Workout of the Day

10 rounds for time:

5 Ring rows

5 Ring dips

5 Burpees

New members Ryan, Angie, Scott, Mike, Brian, Lacey, and Judy. Not pictured, Scott T, Susan, and Karen

Hunter set a new pullup PR today of 56!

Results

Pre WOD

Weighted pullup 5 X 5

Workout of the Day

As many rounds as possible in 15 minutes:

3 Push press (#75/#45)

6 Hanging power clean

9 Deadlift

Post WOD

Stretch

Erin has been working very hard as she trains for her ascent up Mt Ranier next week

Dave excited for some heavy pullups

Tucker

Results

Pre WOD

Tabata situps

Workout of the Day

For time:

1000 meter row

100 Squats

100 Kettlebell swings (20kg/12kg)

Results

Pre WOD

Hanging squat clean 5 X 5

Workout of the Day

Fortime:

15 Pullups – 1 Pushup

by 1′s to…

1 Pullup – 15 Pushups

Post WOD

Stretch

Beve contemplates some of his 120 pullups

Results

Workout of the Day

“The Filthy Fifty Two”

In honor of Mark Fischer’s 52nd birthday, he chose the FF2 for his birthday WOD.

Happy birthday Mark! There’s not many 50 + guys who can kill it like you can.

For time:

52 Box jumps

52 Jumping pullups

52 Kettlebell swings

52 Walking lunge steps

52 Knees to elbows

52 Push press

52 Back extensions

52 Wall ball shots

52 Burpees

52 Double unders

Well crap, I had some great shots of Mark and this WOD but somehow they disappeared from my computer and I’ve deleted them from my camera. I’m sorry everyone. No results either.

Birthday boy (File photo)

 The CrossFit Games: An Action Sports Investment Opportunity in the Making – Forbes.com

Pre WOD

Pick your PR

Workout of the Day

4 rounds for time:

400 meter run, rest exactly 1 minute between runs

Connie and Bob hitting the road

Results