Tuesday, November 24, 2009

WOD 11/24/09

Warm up:

6 minutes of:
 30 seconds of work and 30 seconds of rest

Double squat wall ball


Five rounds for time of:

10 Burpee pull-ups 
10 Windshield wipers

WOD 11/23/09

4 rounds for time of:

30 Double unders
20 Kettle bell swings
10 Clapping push-ups
5 Muscle-ups or 10 progressions

CrossFit Clinic

Today CrossFit Telluride hosted a clinic with Alan Cook from Hypoxia CrossFit. We covered the Burgener warm-up, the snatch, dead lift, kipping pull-ups, muscle-ups, and ended the day with a workout. It was a great learning opportunity for everyone. 

A big thanks to Nicole Nugent who provided Paleo snacks during the clinic and hosted a Paleo dinner following the clinic. It was delicious and insightful. Check out her nutrition blog at huntgathernourish.blogspot.com for information. 

Friday, November 20, 2009

WOD 11/20/09

4 Rounds 4 Time:

20 Wall Ball Shots
15 Pull-ups
10 Burpees

Tomorrow CrossFit Telluride will host a clinic with Alan Cook from Ouray. Alan will cover all nine basic CrossFit movements as well as kipping pull-ups, muscle-ups, Turkish get-ups, and various other type of "ups" and lifts. The clinic will take place at our gym from 1-5 in the afternoon. Then at 6:00 we will have a Paleo dinner hosted by our nutrition expert Nicole Nugent. Please join us for a day of CrossFit fun!

Wednesday, November 18, 2009

WOD 11/18/09

2 Rounds for Time:

40 Box Jumps
30 Ball Cleans
20 Ring Dips
10 Dead-lifts

WOD 11/16/09

Five Rounds for Time:

Push Jerk (95#, 55#, 35#)
L Pull-ups

Monday, November 16, 2009


Arch/Hollow Holds
Mountain Climbers
Buddy Pass with Weight
Wall Sits

Saturday, November 14, 2009


AMRAP in 20 Minutes of....

20 Double unders
Bear Crawls w/ dumbells (8#, 15#, 25#)
Jump of almost certain death 
Vault jumps
10 Tap swings on rings
Dive rolls on AirTrak
20 Bicycle sit ups
10 Toes to bar

WOD 11/13/09


AMRAP in 20 Minutes of...
10 Pistols
15 Pull-ups

Thursday, November 12, 2009

Rest Day

Congratulations to all of our Boot Campers for completing one month of CrossFit! We are very impressed at the amount of effort each of you has put into this program. Teresa, Kris, and I have really enjoyed coaching this group of ladies........and Bruce. Today the Boot Campers all completed a full 20 minutes of Cindy. Bruce, Lindsey, and Jodie did fantastic pull-ups. Push-ups were a breeze for Katie and Tiffany. Last and most impressive was Robin finishing 18 rounds of Cindy.

Although we typically take Thursdays off, we saw some great performances in our gym today. Justin VanSaugi and Mike Thurk did Fran for the first time. They both did the prescribed weight of 95 pounds for Thrusters. Justin finished his last pull-up of the workout at 6:47 and Thurk completed the workout at 11:30. Meanwhile, Kris Perpar did a deadlift of 195 pounds. That weight is almost twice her body weight!

WOD 11/11/09

Push-up Line


Double Unders
Box Jumps
Front Squats

WOD 9/10/09

AMRAP in 20 Minutes of...

Run 150m
15 Shoulder press
15 Tuck ups
15 Wall ball

WOD 11/9/09

5 rounds for time

5 pull-ups
5 ring- dips
5 squat cleans

Thanks to Hypoxia CrossFit for this one.... We enjoyed it! 

WOD 11/6/09

Run to Valley Floor
50 KB Swings
Tabata Squats
Run back to gym!

WOD 11/6/09

Weakness Movement

*Pick one weakness movement and complete 1 rep the first minute, 2 the second minute and keep adding until you reach 15 reps at 15 minutes or until failure. 

Thursday, November 5, 2009

WOD 11/4/09

100 Burpees for time!

Then ....
Push jerk and Toes to bar
.... until you reach 1-9

WOD 11/3/09

50 Double Unders

Wall Ball
OH Lunges

50 Double Unders

Wednesday, November 4, 2009

WOD 11/2/09

As a team complete the following:

200 Pull-ups
300 Pledge Push-ups
400 Jumping Squats
500 Situps

WOD Halloween '09

More Gymnastics Fun

Mat Push
Arch and Hollow Rolls
Handstand and Donkey Kicks
Flying Push-ups

WOD 10/30/09

Friday 50

50 Box Jumps
50 Jumping Pull-ups
50 KB Swings
50 Walking Lunges
50 Knees to Elbows
50 Push Press #45
50 Back Extensions
50 Wall Ball
50 Burpees
50 Double Unders