Roaring Fork Crossfit

Pre WOD

Max height box jump

Workout of the Day

7 rounds for time:

5 Handstand pushups

10 burpees

Post WOD

Mobility

Patsy's assisted HSPU

Lauren sticking the jump

Results

Pre WOD

Max rep pushup attempt

Workout of the Day

For time:

500 meter row

25 Wall ball shots (#20/#14)

50 Situps

25 Dumbbell squat cleans (#25/#15)

50 box jumps

25 pushups

50 push press (#25/#15)

25 Double unders

Post WOD

Mobility

3..2...1.....

Nice to still be doing outside WODs

Mobility

Results

Pre WOD

1 mile run for time

Workout of the Day

For time:

Dumbbell thruster (#35/#20)

Toes to bar

18-3

3-18

Post WOD

Mobility

Kort and Lari

Casey showing great form on her toes to bar

Results

Pre WOD

Find your 1 rep max overhead squat

Workout of the Day

As many rounds as possible in 20 minutes:

5 Pullups

10 Kettlebell swings

15Squat jumps

Post WOD

Mobility

Results

” Crossfit Baseball “

20 minutes AMRunsAP

We divided in 2 teams, when the clock starts 1 member of each teams starts to run the bases. When you arrive at 1st base you must do 5 med ball cleans before proceeding to 2nd base. At 2nd base you must complete 10 kettlebell swings before proceeding to 3rd base. At 3rd base you must complete 15 squats before heading home. Once you reach home plate each team member will draw a card from the deck and each suite will represent a movement.

Clubs = Somersault

Spades = Dumbbell thruster

Diamonds = Pushups

Hearts = Burpees

You complete the number of each movement corresponding to the number of the card. Face card has a value of 10, aces are 11.

After you complete your movement at home plate you’ve scored 1 run, proceed to run on to 1st base.

1st base

2nd base

3rd base

Lacey dealing out the pain at home plate

Pre WOD

800 meter run for time

Workout of the Day

For time:

40-30-20-10

Jump and touch

Pullups

For the jump and touch, position a ring 18 above the height of your reach

Bob getting air

While attending Crossfit's Olympic weightlifting certification a few months ago, I asked Coach Burgener the question... besides training the olympic lifts and progressions with barbells, what movements or types of training would he consider to be the most beneficial to improve performance in the olympic lifts. His answer....JUMPING!

Here is an excerpt from an article on Olympic weightlifting I’ll post a link to shortly

Results

Workout demo – video [wmv] [mov]

Pre WOD

Burgener Warmup

Snatch progression

Workout of the Day

” Karabel “

10 rounds for time:

3 snatchs (#135/#95)

15 Wall ball shots (#20/#14)

Post WOD

30 Back extensions

Bree - Forging Elite Fitness

Glenn getting ready for the 3rd pull

Results

Beginning Monday October 4th, we will be expanding our class times to include the 9am class on Tues and Thurs

Pre WOD

Press 5 X 5

Workout of the Day

Sumo deadlift highpull (#95/#65)

Ring dips

21-3

3-21

Post WOD

30 Ring Extensions

Robyn and Judy facing off

Susan and Blake extending it out

Results

Pre WOD

Front squat 5 X 5

Workout of the Day

For time:

40 Box Jumps

10 Double unders

30 BJ

20 DU

20 BJ

30 DU

Post WOD

5 minute cumulative plank hold

Results

Today, Dr Scott Tesoro of Sopris Chiropractic led us in a mid line stability workshop based on the teachings of Kelly Starret with some great tips on how to maintain neutral spine position not only while engaged in our workouts but as we go about activities in our everyday lives in order to prevent injury and maintain spinal health, Thanks Scott!

Workout of the Day

Every minute on the minute for 12 minutes, complete the following:

4 Deadlift (#95/#65)

4 Hanging power clean

4 Front squat

4 Push press

Dr Scott and the 5:30 class

Putting Scott's tips to practice

Results