Roaring Fork Crossfit http://roaringforkcrossfit.com Crossfit, Personal traning, Aspen Colorado Sat, 04 Feb 2012 02:07:54 +0000 en hourly 1 http://wordpress.org/?v=3.3.1 Fri Feb 3rd http://roaringforkcrossfit.com/2012/02/03/fri-feb-3rd/ http://roaringforkcrossfit.com/2012/02/03/fri-feb-3rd/#comments Sat, 04 Feb 2012 01:58:30 +0000 vince http://roaringforkcrossfit.com/?p=8319 Pre WOD

Double under practice

Workout of the Day

2K row for time

Followed immediately by as many double unders as you can complete in 2 minutes

Post WOD

Accumulate 2 minutes in L/tuck sit

Lexa took :30 off her 2k PR

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

She's also one of the most consistent hardest working people at RFCF

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

]]> http://roaringforkcrossfit.com/2012/02/03/fri-feb-3rd/feed/ 0 Thurs Feb 2nd http://roaringforkcrossfit.com/2012/02/02/thurs-feb-2nd/ http://roaringforkcrossfit.com/2012/02/02/thurs-feb-2nd/#comments Fri, 03 Feb 2012 00:59:08 +0000 vince http://roaringforkcrossfit.com/?p=8312

“The Toxic Truth About Sugar”

 

Pre WOD

Rope climbing practice

Turkish getups

5-5-5 (L+R=1)

Workout of the Day

For time:

50 back squats (#75/#45)

5 rope clmbs

40 BS’s

4 RC’s

30 BS’s

3 RC’s

20 BS’s

10 BS’s

1 RC

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Results

 

 

]]> http://roaringforkcrossfit.com/2012/02/02/thurs-feb-2nd/feed/ 0 Weds Feb 1st http://roaringforkcrossfit.com/2012/02/01/weds-feb-1st/ http://roaringforkcrossfit.com/2012/02/01/weds-feb-1st/#comments Thu, 02 Feb 2012 04:08:42 +0000 vince http://roaringforkcrossfit.com/?p=8301 Pre WOD

Deadlift

5-5-5-5-5

Workout of the Day

12 minutes as many rounds as possible:

7 ring rows

7 box jumps(24″/20″)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

]]> http://roaringforkcrossfit.com/2012/02/01/weds-feb-1st/feed/ 0 Tues Jan 31st http://roaringforkcrossfit.com/2012/01/31/tues-jan-31st/ http://roaringforkcrossfit.com/2012/01/31/tues-jan-31st/#comments Wed, 01 Feb 2012 03:45:51 +0000 vince http://roaringforkcrossfit.com/?p=8297 Pre WOD

Burgener Warmup

Hanging power snatch  3-3-3-3-3

Experienced:

Snatch balance 1-1-1-1-1-1-1

Workout of the Day

5 rounds for time:

12 wall ball shots (20/14)

12 toes to bar

Results

]]> http://roaringforkcrossfit.com/2012/01/31/tues-jan-31st/feed/ 0 Mon Jan 30th http://roaringforkcrossfit.com/2012/01/31/mon-jan-30th/ http://roaringforkcrossfit.com/2012/01/31/mon-jan-30th/#comments Tue, 31 Jan 2012 18:30:26 +0000 vince http://roaringforkcrossfit.com/?p=8275 Heads up….wear long pants or long socks if you plan on coming on Thursday. We will be using the climbing ropes

Workout of the Day

“Angie”
For time:

100 pullups

100 pushups

100 situps

100 squats

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Laurel does "Angie" RX....Awesome job Laurel!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

]]> http://roaringforkcrossfit.com/2012/01/31/mon-jan-30th/feed/ 0 Fri Jan 27th http://roaringforkcrossfit.com/2012/01/27/fri-jan-27th/ http://roaringforkcrossfit.com/2012/01/27/fri-jan-27th/#comments Fri, 27 Jan 2012 21:21:30 +0000 vince http://roaringforkcrossfit.com/?p=8265 Pre WOD

Back squat

5-5-5-5-5

Workout of the Day

10 minutes as many rounds as possible:

9 jump and touch (18″ above reach height)

6 push press (#95/#65)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Doug performs the "Tesoro Get-Up"

 

Results

 

]]> http://roaringforkcrossfit.com/2012/01/27/fri-jan-27th/feed/ 0 Thurs Jan 26th http://roaringforkcrossfit.com/2012/01/26/thurs-jan-26th/ http://roaringforkcrossfit.com/2012/01/26/thurs-jan-26th/#comments Fri, 27 Jan 2012 03:29:39 +0000 vince http://roaringforkcrossfit.com/?p=8256 PreWOD

3 x 5 Skin the Cat

2000M Row

WOD

15 Minute AMRAP

7 HSPU

14 KB Swings (24/16)

21 Double Unders

Results

]]> http://roaringforkcrossfit.com/2012/01/26/thurs-jan-26th/feed/ 0 Weds Jan 25th http://roaringforkcrossfit.com/2012/01/25/weds-jan-25th/ http://roaringforkcrossfit.com/2012/01/25/weds-jan-25th/#comments Thu, 26 Jan 2012 03:11:52 +0000 vince http://roaringforkcrossfit.com/?p=8244 Pre WOD

Press 3-3-3-3-3

Workout of the Day

3 rounds for time:

15 dumbbell squat snatch right arm (#35/#20)

15 GHD situps

15 DB squat snatch left arm

15 toe to bar

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

]]> http://roaringforkcrossfit.com/2012/01/25/weds-jan-25th/feed/ 0 Tues Jan 24th http://roaringforkcrossfit.com/2012/01/25/tues-jan-24th/ http://roaringforkcrossfit.com/2012/01/25/tues-jan-24th/#comments Wed, 25 Jan 2012 17:52:39 +0000 vince http://roaringforkcrossfit.com/?p=8237 Pre WOD

Burgener warmup

Snatch 2-2-2-2-2-2-2

Workout of the Day

Complete 5- :90 intervals of:

5 deadlifts (#225/#165)

Max reps dips

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

]]> http://roaringforkcrossfit.com/2012/01/25/tues-jan-24th/feed/ 0 Mon Jan 23rd http://roaringforkcrossfit.com/2012/01/24/mon-jan-23rd/ http://roaringforkcrossfit.com/2012/01/24/mon-jan-23rd/#comments Tue, 24 Jan 2012 18:14:16 +0000 vince http://roaringforkcrossfit.com/?p=8228 Pre WOD

3 X 5 wall walks

advanced- 5 X 5

3 X 5 dragon fly situps

advanced- 5 X 5

Workout of the Day

As as many reps as possible:

4 minutes wall ball shots

rest :30

3 minutes box jumps

rest :30

2 minutes pullups

rest :30

1 minute pushups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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