Wednesday, June 30, 2010

The Bear

Warm Up:

6 Passes of Bear Walks
3 Passes of Cheese Wedge Push
Burgener Warm Up


5 Rounds of:

7 Power Cleans
7 Front Squats
7 Push Press
7 Back Squat
7 Push Press

Do not set the bar down during each round. Combine the movements as you like.

Twisted Helen

Three Rounds for time:

21 Pull-ups
12 KB Swings
400 Meter Run



100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats


Thursday, June 24, 2010

So long Daniel Murray!

We are very sad to announce that Daniel Murray will be leaving our gym to return to school in Denver. Daniel and Di Murray have been a part of Telluride CrossFit since the very beginning. In fact, this whole program started in their basement on Aspen Street. Daniel has been to more CrossFit classes than any other athlete. Also, he has never driven to a WOD! Rather, he prefers to run, bike, or carpool to class everyday. You will be truly missed! Hope to see you again soon.


In Memory of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on June 8th 2006. Rest in Peace. Thank you for your service to our country.

.Daniel Crabtree

50 Pull-ups
400 Meter Run
21 Thrusters (95 Pounds)
800 Meter Run
21 Thrusters (95 Pounds)
400 Meter Run
50 Pull-ups

Pyramid WOD

For time (as always!)

10 Muscle Ups
20 Dead-lifts (135/95)
30 Back Extensions
40 Sit-ups
50 Push-ups
40 Sit-ups
30 Toes to Bar
20 Wall Ball
10 Skin the Cats

Norton gets a Muscle-up

Chris Norton gets a muscle-up in his first month of CrossFit. Sweet!!!

San Diego Sectionals

Three Rounds for time:

15 Dead-lifts (225/155)
21 KB Swings
400 Meter Run

Friday, June 11, 2010

Hop to it!


Double Unders
Box Jumps

South Central Regional Event #4

For time:

10 Muscle-ups
15 Handstand Push-ups
20 Squat Cleans (155/105)
550 Meter Run

Daniel gets a Muscle-up

Daniel Murray, congrats on your first ever Muscle-up!!!

Tuesday, June 8, 2010

Just Two Rounds

Romanian Dead-lift 3-3-3-3-3 (75/55)

Two Rounds for time of:

35 Squats
35 Knees to Elbows
35 Push-ups
35 Sit-ups
35 Pull-ups
35 Push Press (45/35)
35 Mountain Climbers

Burpee Box Jumps

10 Minutes of as many Double-unders as possible


5 Rounds for time of:

10 Thrusters (95/65)
10 Burpee Box Jumps

Ice Cream for Breakfast

3 Rounds of:

5 Ice Cream Makers
15 Good Mornings
30 Second L-Hold
30 Sit-ups
30 Back Extensions

Fight Gone Bad Style

Four Rounds (1:30, 1:00, 1:00, :30)
One Minute Rest between Rounds

Box Jumps
KB Clean and Press
Med Ball Cleans

Add up total reps for each round

Thursday, June 3, 2010

CrossFit 101

What is CrossFit?

The definition of CrossFit is “constantly varied, high intensity, functional movement”. While this seems to be self explanatory, let’s explore the meaning a bit further…

CONSTANTLY VARIED –Do you work out in the same outfit to the same music each WOD? What about the temperature in the gym? Do you prefer the workout inside or outside?

The CrossFit athlete is able to work with any of these scenarios based on the fact that we are working towards constant variation. The application of variation should be integrated in to every aspect of our training. This idea can also be applied to our approach towards WOD’s; a fixed workout schedule (3 sets of 10 reps or legs-back-arms routine etc.) is counterproductive to the athlete striving for a higher level of fitness. Not to say that you can’t excel at certain exercises or scenarios, but we challenge you to step outside your routine and work on your weakness movement in a new environment.

Imagine the situation arises in your life that requires you to perform a heavy deadlift outside of the gym, are you going to first change into your workout attire and then perform the task?

HIGH INTENSITY: What would a CrossFit WOD be if you had an hour to perform Annie (150 Double Unders and Sit-ups)? It would be easy and ineffective. Intensity is different for any athlete, but it is paramount to a successful workout. Intensity is not always screaming and cursing your way through a workout, but the focused application of drive and energy toward a specific task. Your intensity directly affects those around you and remember that the days you might be lacking intensity, someone else can help you to refocus. (Look for upcoming entries for the Form/Quality vs. Speed/Intensity debate…)

FUNCTIONAL MOVEMENTS: What are we training for?....LIFE! The exercises that we perform in our WOD’s are based on the premise that these will help us in everyday life. Take a day and keep track of the number of times you make a movement that is mirrored in a WOD and you’ll be pleasantly surprised. Or, after a workout reflect on how sore you are and the difficulty in performing day to day tasks. You may be cursing at first, but the reality is you are in the midst of improvement and strengthening these everyday movements.

Preparedness for random physical challenges and performing the simple tasks exceptionally is the main goal for the CrossFit athlete.

While we are just touching on the details that make CrossFit unique, quietly remind yourself of these three things before and after each of you workouts and you may see a renewed sense of direction and application.

By Mike Thurk

Wednesday, June 2, 2010

Seven the Hard Way

40 Double Unders

5 Rounds of

7 Clapping Pull-ups
7 Ring Dips
7 Handstand Push-ups
7 Push Jerk (135/95)

40 Double Unders

Day after Memorial Day

Warm up Skills:

5 Rounds of 3 Reps (not for time)

Romanian Dead-lift
Handstand Push-ups



Box Jumps
Sumo Dead-lift High Pull (70/55)

Team Work Makes The Dream Work

First Part:
In teams of 4 complete the following

200 Pull-ups
200 Box Jumps
200 Sit-ups

Second Part:
Every minute on the minute for 10 minutes

Sprint 100 yards
10 Push-ups