Wednesday, January 27, 2010



AMRAP in 20 minutes of:

5 Pull-ups
10 Push-ups
15 Squats

"Thurkish" get-ups

Warm up:
50 Arch/Hollow Swings on Bar and 5 Pull-ups

9 Squat Cleans and 1 Turkish get-up
8 Squat Cleans and 2 Turkish get-ups
7 Squat Cleans and 3 Turkish get-ups
continue until...
1 Squat Clean and 9 Turkish get-up

Monday's List

Warm up:
Tabata Arch/Hollow Holds on floor
Ten second "rest" hang in same body position

50 Jumping Squats
40 Back Extensions
30 Ring Dips
20 Push Jerks
30 Knees to Elbows
40 Pledge Push-ups
50 V-ups

Tuesday, January 26, 2010

Team Cards

Cindy's older sister

AMRAP in 20 minutes of:

2 Muscle-ups (sub 6 ring rows)
10 Tricept Push-ups
15 Wall Ball Shots

Friday, January 22, 2010

Handstand Week

Justin VanSaugi shows off his skills on the San Miguel River

Cardio Blast

Warm up:
Tabata Arch and Hollow Rockers
(no handstands today!)


Box Jumps

Cool Down:

Pull-up to lock off then hold and lower as slow as possible (3 times)

Tuesday, January 19, 2010

3 rounds of:

Walk 100 feet in a handstand
Hold Handstand for 2 minutes against wall
15 Handstand Push-ups

Monday, January 18, 2010

Lift a TON overhead

In groups of three:

Lift 6,ooo pounds from ground to overhead

Hold a Handstand for 100 seconds each person

Complete 100 L-Pull-ups

Gymnastics Certification

Andrew, John Brown (Agoge CrossFit), Teresa, and Jeff Tucker (GSX)

This weekend we attended a CrossFit Gymnastics Certification in Ouray at Hypoxia. Jeff Tucker taught a class of over 20 students the fundamentals of gymnastics and its importance as a cornerstone of CrossFit. We had a blast learning, flipping, squeezing, and inverting. The focus was form and was stressed at every new exercise. We had a great experience and wish it could have continued for a full week.

Pyramid of Pain


Dead-lift (75#/135#)
Ring Push-ups
Mountain Climbers
Windshield Wipers




Thrusters (95#/65#)


Today was a very inspirational day at Telluride CrossFit. Every person in our gym pushed their comfort zone and gave it everything they had. Challenges were conquered with exceptional form and range of motion. Today was a great day to be in the gym. In two months this workout will be repeated a the conclusion of the Paleo Challenge.

Matt is "Not Fit to Cross"

With a partner:

Complete 2oo Push-ups 

*One athlete must hold an L-position on the rings or parallettes while the other performs the push-ups. Switch only at failure.

The First Challenge of the Paleo Chalenge

This Week is Squat Week!

Sunday, January 17, 2010

Saturday Morning Tabata


L-hold on Rings
Wall Ball
KB Swings
Single Unders

Sunday, January 10, 2010

OH Squats

Warm up:
TABATA Push-ups


OH Squats
Handstand Push-ups

Cardio 50

Warm up:
Partner Push-ups

Three Rounds for Time of

50 Double Unders
50 Box Jumps
50 OH Lunges (25#)

Week of Push-ups

Warm up:
Group Push-ups

5 Push Press
7 Knees to Elbows
10 Burpees