Telluride CrossFit

Double D's

2012-02-07T19:25:00.002-07:00

Three Rounds for time:

10 Deadlifts (275/195)

50 Double Unders

Rahoi

2012-02-07T19:24:00.001-07:00

Rahoi

AMRAP in 12 minutes

12 Box Jumps (24'' box)

6 Thrusters (95/65)

6 Bar Facing Burpees

Telluride Parkour Clinic

2012-02-07T11:16:00.002-07:00

Last weekend we played like children for hours under the professional instruction of Ryan Ford and Erika Madrid. Telluride CrossFit hosted a parkour clinic through Apex Movement of Denver/Boulder. We had about 30 adults on Saturday and 30 kids on Sunday participate in our parkour clinics. Our athletes learned how to vault, flag, precision jump, lache, safety roll, and much more. It was a great experience and we hope to do this annually. Thanks so much for making the drive to Telluride!!!

Ryan Ford demonstrates a proper flag

Chris Capaldo performs a kong vault over a 5' mat

Taemur holds the top position of a flag

Kevin Ludwig soars over Amanda with a super high wall spin

Coach Teresa Brachle gets horizontal with a flag in her gym

Parkour in Telluride this Weekend (video from 2011)

2012-02-02T12:29:00.001-07:00

Beginner Parkour 9 to 11 am on Saturday

Intermediate Parkour 11:30 to 1:30 pm on Saturday

Kids Parkour (ages 6-15) 9 to 11 pm on Sunday

Ryan Ford and Amos from Apex Movement are back for another weekend of Parkour clinics at Telluride CrossFit. Last year our athletes learned how to vault, muscle-up, flag, safety roll, balance, and much more all in just one day. We hope you will join us for a day of playing like a kid again. Sign up online at telluridegym.com . This is an opportunity that you will not want to miss.

Back Squats

2012-02-01T19:16:00.002-07:00

Superhero WOD aka Leap Tall Buildings in a Single Bound

2012-02-01T19:10:00.000-07:00

Warm up: 4 Rounds

20 Sit-ups

15 Box Jumps

10 Push-ups

5 GHD Sit-ups

Skill:

Max Seated Box Jump

WOD: EMOTM for 10 minutes

4 Broad Jumps to 6'

6 Spiderman Push-ups

8 Superman/Supergirl Rockers

Handstand Hold for remainder of time

Desforges

2012-02-01T18:59:00.000-07:00

"Desforges"

5 Rounds for time of:

12 Deadlifts @ 225

20 Pull-ups

12 Clean and Jerks @ 135

20 Knees to Elbows

Ya gotta get up to get down

2012-01-30T22:24:00.000-07:00

10-9-8-7-6-5-4-3-2-1

Turkish Get-ups

Strict Pull-ups

Post WOD:

1 minute plank

1 minute side plank

1 minute plank

1 minute side plank

1 minute plank

Chipper

2012-01-28T10:32:00.001-07:00

For time:

50 Kettlebell Swings

25 Burpees

50 Double Unders

25 V-ups

50 Ring Push-ups

25 Push Press (75/55)

50 Back Extensions

25 Snatches (75/55)

Andrew Gillis Muscle-up

2012-01-28T10:30:00.001-07:00

Well, it happened again in our gym. Another week of CrossFit and another Telluride athlete gets a muscle-up. Andrew Gillis made it his goal to get a muscle-up and with a little bit of coaching and muscle memory drills he achieved his goal. Who will it be next?

WTC workout #1 and Max Shoulder Press

2012-01-28T10:28:00.001-07:00

Shoulder Press

1-1-1-1-1-1-1

4 minutes of Toes to Bar

3 minutes of Wall Ball

2 minutes of Push-ups

1 minute Box Jumps

Winter Team Challenge

2012-01-27T11:18:00.001-07:00

Here are a few pictures from last weekends Winter Team Challenge in Glenwood Springs. Our team of 4 competed in 5 workouts over the course of one day. We will select some of these workouts to do in our box over the week.

Don't forget to do your burpees

2012-01-23T09:49:00.001-07:00

Today is January 23rd which means that you have 23 burpees and we are almost at the halfway point of our 50 day burpee challenge. Don't fall behind now because each day missed will really add up. Caitlin and Josh decided to do their burpees on top of Last Dollar Mountain during a hut trip over the weekend.

Thruster

2012-01-19T20:04:00.004-07:00

Warm up:

100 Single Unders

7 Wall Ball Shots

7 Pull-ups

14 Wall Ball Shots

7 Push-ups

7 Wall Ball Shots

7 Sit-ups

14 Wall Ball Shots

7 Squats

50 Double Unders

WOD:

1-1-1-1-1-1-1

Thruster

Lighter than Hehir

2012-01-19T19:59:00.001-07:00

Dan Hehir gets his first muscle up! He has put in a ton of hard work over the last few weeks and it has paid off big. Congrats Dan on your first ever muscle up.

2 'fer Tuesday

2012-01-19T19:52:00.000-07:00

WOD #1

AMRAP in 8 minutes

3-6-9-12-15-18........

Windshield Wipers

Shoulder Press (75/55)

Kettlebell Swings

WOD #2

EMOTM for 8 minutes

4 Tuck Jumps

3 Candlestick Jumps

2 Burpees

Do as many overhead squats as possible with time remaining. Your score is the total amount of overhead squats you complete during the 8 minutes.

Parkour Day

2012-01-17T14:31:00.001-07:00

Parkour Skill Focus:

Handstand Walking

Vaulting

WOD:

Parkour Challenge Course

Lateral Box Jumps do not require using your Lats

2012-01-17T14:25:00.001-07:00

Warm up:

10 Burpees

3 Handstand Push-ups

5 Ring Dips

7 V-ups

9 Lateral Bar Jumps

11 Back Squats (95/65)

10 Burpees

WOD:3 Rounds

30 Lateral Box Jumps

20 Foot Anchored Ab Mat Sit-ups

10 Hang Power Cleans (115/75)

Mobility:

3:16 of Tebowing in Couch Stretch

Thanks Chris!

2012-01-17T14:22:00.001-07:00

Big thanks to Chris Chase and Chris Norton who over the weekend welded us a rack for medicine balls and kettlebells. Thanks for making our gym better looking and more efficient. You guys rock! Thanks for sharing your skills with us.

2012-01-12T19:35:00.001-07:00

It is almost that time of year again. Time to find out who is the fittest man and woman in the world. Registration for the 2012 CrossFit Games starts on February 1st and we encourage every athlete at our gym to sign up to participate in a fun and challenging fitness competition.

The 2012 season starts on February 22 with the five-week, five-workout CrossFit Games Open. Everyone in the world is invited to participate to see how they stack up. Tens of thousands of athletes from every continent will visit affiliates and submit videos in the quest to prove their fitness. Fitness means being ready for the unknown and unknowable, so all the workouts change every year. These changes remain a surprise and are not announced until just before each event starts. Train as hard as you can, get as fit as possible, and be ready for anything!

The Open is a worldwide competition consisting of five workouts over five weeks. Last year, more than 26,000 athletes competed, and this year will likely be a multiple of that! Each week, the workout will be announced on Wednesday at 5 p.m. PT (starting February 22). Everyone will have until the following Sunday at 5 p.m. PT to complete that week's workout and submit their score. You can do the workout at your local affiliate or film your attempt from any gym, a garage, or park.
Once you submit your workouts to the Games site, you'll be able to find your rank, both worldwide and in your region. You get one point for each place (i.e. five points for 5th place) for each workout. Your overall score is the sum of all the workout scores, and lowest total points wins. You can compete both as an Individual and on a Team. Individuals are divided between men and women, and Masters are divided by gender and age.
The individual athletes and teams that perform the best across the five Open workouts, in each of the 17 regions, will be invited to compete at the second stage of the Games, the Regionals. The top 20 Masters in each age and gender category will earn an automatic spot at the Games in July.

We will do all 5 CrossFit Open workouts out our CrossFit gym in Telluride. You are already doing the workouts so why not join in the largest fitness challenge on the planet? This is another great reason to push your daily training to another level. We will do a mini CrossFit games at our gym to see who among us is the overall fittest athlete in Telluride.

Chris Chase Muscle-up

2012-01-11T19:14:00.003-07:00

We just put up a white board in the gym for CrossFit goals. Please write down a few goals that you would like to achieve in our gym. Be specific and sign your name below. Once you accomplish your goal draw a line through it, but do not erase it. We want to see that our athletes are reaching our goals. Last night Chase wrote down his goal: his first muscle-up. Minutes later Chase pulled himself to the top of the rings. So, apparently the goal setting board works really well. You goal can be fitness, diet or anything else relating to being healthy. Set your goal and then create objectives to get there.

100 pound Turkish Get-up to qualify as a Spartan Warrior

2012-01-11T19:05:00.004-07:00

10 minutes to find

1 Rep Max Turkish Get-up

then.....

5-5-5-5-5 Deadlift

4 x 100

2012-01-09T15:17:00.003-07:00

For Time:

100 Wall Ball Shots

100 Push-ups

100 Double Unders

100 Sit-ups

Playoff Football Time (Tebow Time)

2012-01-09T15:12:00.001-07:00

It's Playoff Time!!!

In teams of three score as many points as possible

We will play two 15 minute halves

7 minutes at halftime

Touchdown = 40 Thrusters @55 pounds and 40 Burpees

Extra Point = 100 Double Unders

Field Goal = 60 KB Swings and 60 Box Jumps

Lets go!

Broncos!

Lets go Broncos!

Lets Go!

Yeah Burpees (Challenge)

2012-01-05T17:07:00.000-07:00

Don't forget to do your burpees today......and every day for the next 50 days.

You can do burpees in our box.

You can do them with a fox.

You can do them at your house.

You can do them with a mouse.

You can do burpees in the rain.

You can do them on a train.

You can do them here or there.

You can do them anywhere.

Add one burpee each day. You can do them all at once or break them up throughout the day. Try not to miss a day, but if you do you must make up all of the missed burpees on the following day. You can buy in at anytime by doing all of the missed days burpees on the first day. We started the challenge on the 1st of January. "In workout" burpees can count toward that days challenge burpees.

2012 and we are still alive, for now

2012-01-03T17:07:00.001-07:00

Warm up:

4 Rounds of

5 Chin-ups

10 Jump Throughs

5 Chest to Bar Pull-ups

10 Romanian Deadlifts

GOALS

WOD:

10-9-8-7-6-5-4-3-2-1

Power Cleans (135/95)

Bar Hoppin' Burpees

Lanier Nelson. Now you gotta work harder just to keep up with this guy!

8 Days of Hanukkah

2011-12-28T12:03:00.001-07:00

8 minutes to get:

8 Rep Max Overhead Squat

12 Days of Christmas

2011-12-28T11:47:00.000-07:00

1 Christmas Snatch (95/65)

2 Ring Dips

3 Burpees

4 Pull-ups

5 Toes to Bar

6 Push-ups

7 Squats

8 Jumping Lunges

9 Box Jumps

10 Wall Ball Shots

11 Kettlebell Swings

12 Thrusters (95/65)

Just like the song. Do one snatch, then do two ring dips and one snatch. Next do three burpees, two ring dips and one snatch. Merry Christmas everyone!!!

Clean and Jerk Chelsea

2011-12-22T16:42:00.000-07:00

Every (odd) minute on the minute for thirty minutes:

5 Pull-ups

10 Push-ups

15 Squats

Every (even) minute on the minute for thirty minutes:

1 Clean and Jerk (70-90% of 1RM)

CF Open WOD #2 (repeat)

2011-12-21T19:03:00.002-07:00

AMRAP in 15 min:

9 Dead-lifts (155/105)

12 Push-ups

15 Box Jumps (20 inch box)

OH man those are difficult Squats

2011-12-21T18:59:00.000-07:00

100 Overhead Squats

Saturday Morning Cards

2011-12-21T18:56:00.002-07:00

Cards

Heart = KB Clean and Press

Spade = Cartwheel

Diamond = Sots Press

Club = Wall Ball Sit-ups

Ace (Accuracy) = Soccer Dribble and Shoot

Extreme Athletes

2011-12-20T15:47:00.000-07:00

Dip Drive

2011-12-14T17:50:00.002-07:00

Warm Up:

3 minutes Sit-ups

2 minutes Squats

1 minute Push-ups

WOD:

2-2-2-2-2

Push Press

Bradshaw

2011-12-14T17:47:00.001-07:00

Bradshaw

10 Rounds for time:

3 Handstand Push-ups

6 Dead-lifts (225/155)

12 Pull-ups

24 Double Unders

1,200 Rep Team Challenge

2011-12-11T21:26:00.001-07:00

In Groups of 3:

200 Push Press

200 Overhead Squats

200 Leg Throw-Downs

one athlete working, one resting, one holding a "boat"

200 Toe Taps

200 Jumping Squats

200 Sumo Dead-lift High Pull

one athlete working, one resting, one holding "arch"

2011-12-11T21:13:00.001-07:00

21-15-9

Handstand Push-ups

Ring Dips

Push-ups

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan.

"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor

90 Handstand Push-ups

2011-12-08T15:38:00.001-07:00

Every Minute on the Minute for 30 Minutes:

2 Ring Dips

3 Handstand Push-ups

6 Slam Ball

Happy 21st

2011-12-08T15:34:00.001-07:00

Three Rounds for Time:

21 Kettlebell Swings (70/53)

21 Knees to Elbows

21 Pull-ups

21 Back Extensions

Karen

2011-12-08T15:32:00.001-07:00

Karen

150 Wall Ball Shots

Hoover Ball

2011-12-08T15:27:00.001-07:00

Gymnastics WOD: 5 Rounds

5 Forward Rolls

5 Backward Rolls

5 Ring Extensions

10 Sots Press (45/35)

Post WOD:

Hoover Ball

Bar Hoppin' Burpees

2011-12-08T15:18:00.001-07:00

For time:

10 Squat Cleans (95/65)

10 Bar Hoppin' Burpees

9 Squat Cleans

9 Bar Hoppin' Burpees

8 Squat Cleans

8 Bar Hoppin' Burpees

7 Squat Cleans

7 Bar Hoppin' Burpees

till.....

1 Squat Clean

1 Bar Hoppin' Burpee

2011-12-02T16:11:00.001-07:00

WOD: For Time

50 Double Unders

then

21-15-9 of

Burpee Box Jumps

Pull-ups

then

50 Double Unders

2011-12-02T09:29:00.001-07:00

Warm Up: 3 Rounds

Medicine Ball Lunges

15 Seated Med Ball Toss

10 Hand Release Push-ups

Skill Work: Med Ball Cleans

WOD: 4 Rounds

10 Clapping Push-ups

15 Ring Dips

20 Double Squat Wall Ball Shots

New Skills

2011-12-02T09:23:00.001-07:00

Molly Sante gets her first unassisted pull-up

Suz Remec conquers her first box jump

2011-11-30T15:25:00.001-07:00

This week we are focusing on Med Ball Cleans! Here is Teresa giving a sizzling demo!

Thanksgiving Schedule

2011-11-22T19:56:00.002-07:00

Monday, Tuesday and Wednesday @ 7:00, 8:30, 4:15 and 5:15

Friday@ 9:00

Saturday @ 9:00

Fran

2011-11-18T16:21:00.002-07:00

Fran

21-15-9

Thrusters (95/65)

Pull-ups

5 rounds, 5 movements and 5 reps

2011-11-09T15:56:00.004-07:00

Skill work- Snatch Balance

WOD: 5 Rounds of:

5 Clean and Jerks (135/95)

5 Handstand Push-ups

5 Slam Ball (40/30)

5 Skin the Cats

5 V-ups

Chelsea

2011-11-09T15:47:00.002-07:00

Chelsea

EMOTM for 30 minutes:

5 Pull-ups

10 Push-ups

15 Squats

Get tested

2011-11-09T15:41:00.003-07:00

Are you a level 2 CrossFit athlete?

Can you complete the following tasks unbroken with perfect form?

100 Squats

30 Push-ups

1 Rope Climb

15 Knees to Elbows

1 Minute Handstand Hold

Deadlift 1 and 1/2 your Bodyweight

45 Thrusters at 1/2 your Bodyweight

And you think you are Paleo?

2011-11-09T14:44:00.003-07:00

Happy Halloween from our Paleo CrossFit athletes. Taking the challenge to a whole new level. Rumor has it that they do not use silverware or toilet paper either. Congratulations to everyone who is taking on the challenge. Only 9 more days till the end of the challenge. Be sure to come to class next week when we repeat Fran and Barbara.

Dodge Ball

2011-11-06T20:04:00.002-07:00

If you can dodge a wrench, you can dodge a ball.

If you can dodge traffic, you can dodge a ball.

Mary and Inverted Ring Hang

2011-11-05T13:59:00.002-06:00

Tabata Warm up:

Tuck Press on Rings

Single Unders with Jump Rope

Inverted Hang on Rings

High Knees with Jump Rope

Skill Work:

Split Jerk

Workout:

Mary

AMRAP in 20 minutes

5 Handstand Push-ups

10 Pistols

15 Pull-ups

Jaren

2011-11-05T13:57:00.004-06:00

21-15-9

Overhead Squats (95/65)

Wall Ball

Burpees

November

2011-11-01T08:21:00.002-06:00

Warm Up: (3 Rounds)

Medicine Ball Monkey Bars

5 Handstand Push-ups

25 Squats

AMRAP in 12 minutes:

10 Knees to Elbows

15 Kettlebell Swings

20 Sit-ups

Post WOD:

3-3-3-3-3

Snatch

2011-11-01T08:18:00.002-06:00

"Carse"

21-18-15-12-9-6-3 reps for time of:

95 pound Squat clean

Double-under

185 pound Deadlift

24" Box jump

Begin each round with a 50 meter Bear crawl.

Gymnastics WOD

2011-11-01T08:09:00.002-06:00

AMRAP in 20 minutes:

3 Wall Climbs

10 Up/Downs

5 Parallette Pass Throughs (forward+back=1)

10 GrassHoppers (right+left=1)

Telluride CrossFit Partner Challenge 2011

2011-10-25T19:06:00.002-06:00

ARE YOU FIT?

Cardiovascular Endurance: Complete a 4 mile CrossFit course

Stamina: Be the first to finish with your partner

Flexibility: Yoga Poses

Coordination: Spaghetti Tower

Strength and Power: Lift weight from Ground to Overhead

Agility: Ladder Run

Balance: Slack Line

Accuracy: Target Practice with Sling Shot

Speed: Do all of the above as fast as possible

Mens:

(1) Chris Norton and Chris Chase

(2) Jeff Shannon and Mark Neyens

(3) Dimitri Merill and Andrei Spinei

Womens:

(1) Amanda Strudevant and Lacy Carlson (sisters)

(2) Tiffany Osborne and Chris Capaldo

(3) Amber Merill and Courtney Childe

Coed:

(1) Thad and Mckenzie Eshelman

(2) Becca and Narcis Tudor

(3) Joel Nelson and Dodi Koeinsgmark

Race Partners

2011-10-25T18:43:00.004-06:00

Amber and Courtney

Chase and Chris

Becca and Narcis

Makenzie and Thad

Patrick and Chantry

Dodi and Joel

Amanda and Lacy

Purdy and Joel

Andrei and Dimitri

The Seven

2011-10-25T18:36:00.006-06:00

"The Seven"

Seven rounds for time of:

7 Handstand push-ups

135 pound Thruster, 7 reps

7 Knees to elbows

245 pound Deadlift, 7 reps

7 Burpees

7 Kettlebell swings, 2 pood

7 Pull-ups

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Friendly Friday

2011-10-25T18:26:00.003-06:00

3-6-9-12-15-18-21-24

Blind Med Ball Toss

Straddle Circles

Leap Frog Burpees

Jackhammers (Jumping Wheelbarrow)

2011-10-25T18:24:00.001-06:00

4 Rounds for time (or 5)

200m Run

20 Pull-ups

200m Run

20 Push-ups

200m Run

20 Sit-ups

200m Run

20 Squats

Squat Like a Kid

2011-10-25T17:11:00.000-06:00

Paleo Cookies

2011-10-24T15:30:00.000-06:00

[Print Recipe] [Print Photo]

C2B

2011-10-19T18:49:00.001-06:00

5 Rounds for time:

6 Handstand Push-ups

12 Chest to Bar Pull-ups

24 Waited Lunge Walks

Saturday Morning Football

2011-10-19T18:39:00.005-06:00

In teams of three:

15 minute halves (2)

5 minute rest at half time

Touchdown:

40 Thrusters at 55 pounds

40 Burpees

Field Goal:

60 KB Swings

60 Box Jumps

Extra Point (after touchdown)

100 Double Unders

You team can choose to go for touchdowns or field goals. If you score a touchdown you must go also complete the extra point. Restart after halftime. The team with the most points at the end of both halves wins. Go Broncos!

Keystone Gorge agility run and Max Shoulder Press

2011-10-14T22:43:00.007-06:00

Run: Keystone Gorge for time

Post WOD: Max Shoulder Press

Barbara (Paleo Challenge Workout #2)

2011-10-13T22:09:00.004-06:00

Warm Up:

3 Rounds

6 Turkish Get-ups (odd objects preferred)

12 GHD Sit-ups

WOD:

BARBARA

5 Rounds of:

50 Squats

40 Sit-ups

30 Push-ups

20 Pull-ups

Rest 3 minutes in between each round

The Bear Complex

2011-10-11T11:37:00.004-06:00

5 Rounds for Weight, not for time:

7 Power Cleans

7 Front Squat

7 Push Press

7 Back Squat

7 Push Press

Rest between rounds

Combine the movements in any order

Do not rest the bar on the ground during each round

Paleo Challenge starts TODAY!!!

2011-10-10T19:37:00.001-06:00

Pictures are due early this week. Have us take them when you come to the gym or take a front, side, and back shot at home. Look at the six week results from this athlete below. This is a picture of someone who did not "win" the contest, although he looks much better in the after picture. Show some discipline for six weeks and achieve greater strength, lose fat, recover faster, trim your waist line, sleep better, and have more energy just by eating real foods.

Gymnastics Skill Day Part 2

2011-10-10T01:06:00.002-06:00

Andrew, Heather, Teresa and Robin show off their back-handsprings at the end of Saturday's class. Robin got her first ever back-handspring today!

Fran (Paleo Challenge Workout #1)

2011-10-10T00:07:00.004-06:00

Fran

21-15-9

Thrusters (95/65)

Pull-ups

Squatober

2011-10-05T18:34:00.007-06:00

It's Squatober and we will be squating a lot! Expect some form of squat in almost every workout this month. Lets focus on quality rather than quantity. Think squatting is simple? Here are 23 tips to help you improve your squat.

1. Start with the feet about shoulder width apart and slightly toed out.

2. Keep your head up looking slightly above parallel.

3. Don’t look down at all; ground is in peripheral vision only.

4. Accentuate the normal arch of the lumbar curve and then pull the excess arch out with the abs.

5. Keep the midsection very tight.

6. Send your butt back and down.

7. Your knees track over the line of the foot.

8. Don’t let the knees roll inside the foot.

9. Keep as much pressure on the heels as possible.

10. Stay off of the balls of the feet.

11. Delay the knees forward travel as much as possible.

12. Lift your arms out and up as you descend.

13. Keep your torso elongated.

14. Send hands as far away from your butt as possible.

15. In profile, the ear does not move forward during the squat, it travels

16. Don’t let the squat just sink, but pull yourself down with your hip flexors.

17. Don’t let the lumbar curve surrender as you settle in to the bottom.

18. Stop when the fold of the hip is below the knee – break parallel with the thigh.

19. Squeeze glutes and hamstrings and rise without any leaning forward or shifting of balance.

20. Return on the exact same path as you descended.

21. Use every bit of musculature you can; there is no part of the body uninvolved.

22. On rising, without moving the feet, exert pressure to the outside of your feet as though you were trying to separate the ground beneath you.

23. At the top of the stroke stand as tall as you possibly can.

-from CrossFit HQ

Cards

2011-10-05T18:25:00.001-06:00

Face Card = 10 reps

Aces = 15 reps

Three Part WOD

2011-10-04T19:42:00.002-06:00

(Part 1) Tabata "Bottom to Bottom" Squats

(Part 2) AMRAP in 10 Minutes:

3 Ring Dips

3 Shoulder Press (75/55)

6 Ring Dips

6 Shoulder Press

9 Ring Dips

9 Shoulder Press

Continue to add 3 reps each time until time runs out

(Part 3) Clean

10 reps at 50% of max

5 reps at 60%

3 reps at 70%

2 reps at 80%

Chipper

2011-10-04T19:39:00.001-06:00

Chipper from US CrossFit:

10 Pull-ups

20 Push-ups

30 Squats

Run 200m

50 Burpees

Run 200m

75 Jumping Squats

Run 200m

100 Sit-ups

Run 200m

10 Pull-ups

20 Push-ups

30 Squats

Gymnastics Skill Day

2011-10-03T09:54:00.001-06:00

Warm Up:

Plyometrics

Lever into Handstands

Cartwheels

WOD:

AMRAP in 15 minutes

1 Shimmy (support walk)

2 Handstands

3 Candlestick to Jump

4 Hollow Body Rockers

TABATA Friday

2011-10-03T09:50:00.004-06:00

8 Rounds of:

20 Seconds Push Press

10 Seconds Rest

20 Seconds Jumping Lunges

10 Seconds Rest

then......

8 Rounds of:

20 Seconds Sit-ups

10 Seconds Rest

20 Seconds Ring Tuck Hold

10 Seconds Rest

T-shirts

2011-09-30T14:34:00.001-06:00

Our new Telluride CrossFit t-shirts are in and they are SICK!

Reverse Suicide Drill, CrossFit Style

2011-09-26T00:54:00.004-06:00

Warm Up:

Every Minute on the Minute Run 80 meters

Perform 100 Tuck-ups during "rest"

Field Day Workout (2 Rounds for Time)

Sprint 100 yards

Crab walk 100 yards

Sprint 90 yards

Grapevine 90 yards

Sprint 80 yards

Run backwards 80 yards

Sprint 70 yards

Lunge walk 70 yards

Sprint 60 yards

Bear Crawl 60 yards

Sprint 50 yards

Sprint 50 yards

Sprint 40 yards

Broad Jump Burpees for 40 yards

Sprint 30 yards

Cartwheel 30 yards

Sprint 20 yards

Handstand walk 20 yards

Sprint 10 yards

Inchworm push-up 10 yards

Randy

2011-09-26T00:48:00.002-06:00

Randy

75 Power Snatches (75/55)

Freeze! Don't Move!

2011-09-26T00:33:00.004-06:00

8 Rounds of:

20 Seconds L-hold

40 Seconds Rest

20 Seconds Ring Press

40 Seconds Rest

20 Seconds Chin Over Bar

40 Seconds Rest

20 Seconds Handstand Hold

40 Seconds Rest

Jackielike

2011-09-26T00:25:00.002-06:00

For time:

Row 1000m

75 Handrelease Push-ups

50 Dead-lifts (185/125)

CrossFit to the Max

2011-09-26T00:18:00.005-06:00

Max Walker-Silverman leaves Telluride for Stanford. Take care my good friend.

Uncomphagre Mesa Team Fitness Challenge 2011

2011-09-20T17:17:00.003-06:00

We came, we saw, we ran really fast. Last Saturday Telluride CrossFit participated in a local race with CrossFit teams from all around Colorado. Thirty teams competed for top spots in three catagories (men, women, coed). Our coed team of Kevin Jones, Robin Jones, Sue Hehir, and Dylan Brooks took first place in thier division over teams from as far away as Denver. Our womens team of Teresa Brachle, Sarah Ives, Becca Tudor and Stephanie Foster cruised to first place in their division by more than 20 minutes! Our mens team of Andrew Brachle, Chris Norton, Dustin Hoover and Kevin Ludwig were unable to repeat as champions, but still placed second to Anamis CrossFit. Thanks to Teri who volunteered in the rain to support our CrossFit community. The race covered 6 miles of terrain on the Uncompaghre Plateau and had over 12 obsticles and challenges. It was a ton of fun and we hope to have more teams next year.

CrossFit Main Site WOD 110912

2011-09-20T17:06:00.001-06:00

Four Rounds for Time:

15 Thrusters (95/65)

15 Pull-ups

4oo Meter Run

Annie and 500m Row

2011-09-16T01:05:00.003-06:00

Annie

50-40-30-20-10

Double Unders

Sit-ups

Row 500 meters

Death by 20 Meters

2011-09-16T00:58:00.002-06:00

Death by 20 Meters

Run 20 Meters every minute on the minute

Add 20 Meters each round

Stop when your are no longer able to complete the run in the time allotted

then....

5-5-5-5-5

Dead-lift

TEAMWORKMAKESTHEDREAMWORK

2011-09-13T19:36:00.003-06:00

AMRAP in 20 minutes with a partner:

One person must Run 200 meters

Other athlete work on the following:

30 High Knees with Jump Rope

15 Thrusters (75-55)

2 Tire Flips

Switch each time the runner returns and take over where they left off

Cindy

2011-09-13T19:29:00.004-06:00

Cindy

AMRAP in 20 minutes of:

5 Pull-ups

10 Push-ups

15 Squats

Nancy

2011-09-13T19:24:00.003-06:00

Nancy

5 Rounds for time of:

15 Overhead Squats

400 meter Run

We will repeat this workout in late November, just before Nancy has her baby. If you are up for the challenge we will also be wearing 20-30 pound weight vests for sympathy. See you again in 3 months.

Partner Challenge Course

2011-09-07T08:57:00.003-06:00

With a partner, only one person working at a time complete:

100 Squats

100 Sit-ups

Run up hill and down to field with a Kettlebell overhead

100 Kettlebell Swings

Run across field to the river w/ kb in rack position

100 Sumo Deadlift High Pulls

Run up long hill and back to gym w/ kb in farmers carry

100 Push-ups

100 Pull-ups

Marilyn

2011-09-07T08:47:00.005-06:00

Although she was only in the gym for a few months, Marilyn never missed a day to train at Telluride CrossFit. She came five days a week every week and and worked hard every day. We will miss your positive attitude and "I can do that" mentality. Come back and see us soon. Take care Marilyn!

Core to the Floor

2011-09-06T12:54:00.001-06:00

Five rounds for time:

40 Double Unders

30 Box Jumps

20 Kettlebell Swings (53/35)

Kevin Jones Muscle-up

2011-09-02T16:39:00.002-06:00

Mucsle-ups one week and waist deep powder skiing in Chile the next. Great job Kevin Jones on your first Muscle-up. Telluride CrossFit has averaged almost one new person each week on a muscle-up. Keep it coming!

Tire Flip Out

2011-09-02T16:36:00.001-06:00

Nate n' Cindy

2011-09-02T16:33:00.001-06:00

Nate n' Cindy for 20 minutes AMRAP

5 minutes of Cindy

5 minutes of Nate

5 minutes of Cindy

5 minutes of Nate

Parkour at TGC!

2011-08-19T15:04:00.003-06:00

What SUP

2011-08-16T17:16:00.001-06:00

Extreeme CrossFit athlete Chris Norton paddles the Yampa Canyon on a stand up paddle board. CrossFit in action!