Monday, June 27, 2011

The Bear Complex

Perform 5 sets of 7 sequences (complexes) of the following exercises:

Power Clean
Front Squat
Push Press
Back Squat
Push Press

  1. Bar must touch the ground each sequence but cannot rest on the ground or it terminates the set.
  2. Goal is to increase loads each round to complete "The Bear" with max load.
  3. Rest as needed between sets.
  4. You must power clean the bar to full standing position before squatting the weight.

"If you gonna be a bear, be a Grizzly Bear." - Coach Ron of Glenwood Springs HS Football

Gluteal Blaster

Every minute on the minute for 20 minutes:

3 Strict Pull-ups
5 Ring Push-ups
10 Jumping Lunges

Wednesday, June 15, 2011

Keystone Loop Gorge and Max Shoulder Press

Agility Run for time in the Gorge

Then Max Shoulder Press

Skill Work:
Rebounds on Box Jumps and Double-unders

AMRAP in 10 minutes of

3 Ring Dips
3 Shoulder Press (65-45)
6 Ring Dips
6 Shoulder Press
9 Ring Dips
9 Shoulder Press

continue to increase by 3's until time is up

Jump On It

50 Sit-ups
50 Double-unders
50 Body Weight Dead-lifts
50 Tire Jumps
50 Sit-ups

Tuesday, June 14, 2011

High Pull

10-15-20 Reps of:

Handstand Push-ups
Ball Cleans (30/40)
Sumo Dead-lift High Pull (95/65)

Sunday, June 5, 2011

Strong Man (Woman) Competition

Keg Toss

One Arm Snatch

3 Rounds for time:

10 Power Snatches (75/55)
20 Box Jumps
30 Sit-ups

Field Day

10 Rounds of:

Sprint 40 meters
10 V-ups
40 meters of skill/coordination movement
10 Sit-ups
10 Back Extensions


Warm Up: Run 1 mile for time

WOD: Jeremy


Overhead Squats

Upside Down "Easy" Angie

Warm up: 3 Rounds of 15 Squats and 15 Wall Ball

Skill work: 5 x 5 Snatch Balance

WOD: Upside Down "Easy" Angie

100 Squats
100 Feet Locked Sit-ups
100 Incline Push-ups
100 Jumping Pull-ups

Wednesday, June 1, 2011

Miranda, CrossFit games competitor

What a far cry from what used to be….

I used to want to be thin; now I proudly show off those lines in my shoulders and abs.

I used to want the pounds to decrease on the scale; now I watch them increase on the bar.
I used to exercise out of desperation; now I crave the feeling of a sub-5 Fran.
I used to eat for comfort, now I eat for fuel.
I used to do zumba, aerobics, random machines, i.e. waste my time; now I’m a Crossfitter.
I used to think being sweaty was gross; now I bask in hard-earned sweat angels.
I used to feel insecure about my physical capabilities; now I feel empowered.
I used to seek the attention of douche bags that also sought out the frail, skinny girl; now I’ve found the man that values and appreciates a strong woman.
I used to follow; now I lead.
I used to make excuses; now I show others how
to get rid of theirs.

I used to cave under pressure; now I know discipline.
I used to claim ignorance on nutrition; now knowledge is power.
I used to compare myself to all the other women around me; now I stand confidently, looking forward.
I used to dream of doing things; now I just do them.
I used to be limited; now I’m unstoppable.
This is my new definition and my perspective of what a beautiful, healthy, capable woman should be. I’ve been permanently rewired and never plan to go back. I don’t need to look like the girl on the cover… I’d rather know I could overhead squat her. What a far cry from what used to be….

Moab Red Rock Relay

In May our CrossFit gym assembled two teams of athletes to compete in a 70 road running race around Moab, UT. Each runner covered about 12 miles of flats, steep uphill runs, long downhill descents, and epic cross-country running with a van assist. The race took us 9 hours for our first team and 9 and a half hours for our other team. Out of a total of 152 teams, our teams from Telluride took 5th and 19 overall.
Does CrossFit prepare you for the unknown and the unknowable? Is it true that CrossFit help an athlete to perform at about 85% of any sport or athletic event? Well, both of our teams finished in the top 87.5%. Most of the competitive teams were solid running teams. Our athletes were unable to run due to a late winter in Telluride. Our athletes trained CrossFit and it paid off huge. Hope to see more of our athletes at next years Moab Red Rock Relay.