Sunday, February 28, 2010

Caveman Breakfast

Are you getting tired of eating eggs every morning? This quick and easy breakfast idea comes from Ryan McGovern. Nuts and berries in a bowl with almond milk makes a nutritious paleo breakfast to help energize your morning. Add a touch of honey or cinnamon to sweeten things up.

Max Rep Push-ups

Max rep Push-ups


AMRAP in 20 minutes of:

10 Med Ball Cleans
10 Shoulder Press (35/55)
20 Bicycle Sit-ups

Home-Brew Recipe

30 Minutes Post-Exercise 

Your goals are: 

  • Return your body to pre-exercise levels of hydration, glycogen storage and protein as soon as possible. 
  • Provide amino acids for recovery of muscles that may have been damaged during exercise 
  • Begin replacing electrolytes 
  • Reduce the acidity of bodily fluids 

The following "Home-Brew Recipe" is from "The Paleo Diet for Athletes" which should be taken after an intense WOD. This Home-Brew recipe will achieve all of the post WOD goals and help with optimal recovery. 

NOTE: This recipe should be used after high intensity workouts. For workouts where the intensity isnĘžt quite as 

high, make the brew without the glucose

Body Weight (lbs)

Fruit Juice (OZ)

Glucose (TBSP)

Protein Powder (TBSP)

Calories (APPROX)




1 ½ - 2

390 – 415









2 – 2 ½

470 - 495




2 ½ - 3

550 - 575




2 ½ - 3

550 – 575




2 ½ - 3

580 – 605




3 – 3 ½

660 – 685




3 – 3 ½

660 – 685




3 – 3 ½

720 – 740




3 – 3 ½

720 – 740




3 - 4

750 - 790

To Make: 

  • Pour the fruit juice into a blender. Apple, grape, grapefruit, orange and pineapple work well due to their high GI and electrolyte content. 
  • Add 1 cup of fruit such as mixed berries, apple or banana. Frozen mixed berries work well. 
  • Add the glucose. Buy it in the sports drinks/ home-brew section at the supermarket. 
  • Start the blender. 
  • With the blender running, add the protein powder.
  • Sprinkle in two-three pinches of salt. 

Dump your relationship with the band

Trampoline Pull-ins during the summer

Assisted Pull-ups during the winter

Unassisted Pull-ups before spring time

In the last three weeks we have seen great improvement with the athletes in our box. I would like call attention to our athletes who have decided to ditch the band and attempt pull-ups without assist. During the month of February, we were all witnesses as Joni Cheroske, Sarah Ives, Courtney Childe, Diana Mulligan, Katie Karow, Nicole Nugent, Blakely Stein, and Robin Jones challenged themselves to slow down their overall time and perform real pull-ups. Special shout out to Blakely and Robin who have decided to drop the bands completely. We have seen you work hard each day you come to our gym and we would like to congratulate you for achieving your goals. 

Saturday, February 27, 2010

High Fiber Foods

A question was asked at the last CrossFit gathering about which foods contain a high fiber content. 

According the the Paleo for Athletes book, here's what we've found.....

Refined Cereals have 6 grams of fiber.
Whole Grain Cereals have 24 grams of fiber.
Fruits contain 41 grams of fiber.
Non-Starchy Veggies are the highest, with 185 grams of fiber.

So, when you are looking for pre race/wod foods, stay away from non-starchy veggies and certain fruits. 

Things to put in your body pre workout or race: 
Starchy veggies such as yams, potatoes and sweet potatoes. 
Fruits with a lower fiber content; bananas, peaches, cantaloupe, watermelon. 
Protein from wild fish or eggs. 

*Remember, if you are following a Paelo diet, you want most of your diet to come from higher fiber foods, this is just pre race or workout foods. 

Wednesday, February 24, 2010

Squat n' Pull Double Under Sandwich

50 Double Unders

100 Squats
5 Pull-ups
75 Squats
10 Pull-ups
50 Squats
15 Pull-ups
25 Squats
20 Pull-ups

50 Double Unders

Tuesday, February 23, 2010

Shoulder Press Week

AMRAP in 10 minutes of:

5 Wall Ball Shots
10 SDHP (30/52 lbs.)
15 Ab Mat Sit-ups


5-4-3 Shoulder Press

You did 200 push-ups today

4 Rounds of Fun:

25 Double Unders
25 Burpees
25 Tricept Push-ups on Rings

Slow Cooker....

The slow cooker is an efficient way to eat Paleo. 

Patti cooks in her slow cooker and makes extras to freeze so in a pinch, she can still eat within the diet. 

Chicken with olives and artichokes
6 chicken brests
1 medium white onion
6 garlic cloves
1 cup dry white wine
2 cups water
1 cup black olives (w/juice)
1 cup artichokes (w/juice)
1 cup rice noodles (dry)
1 package onion soup mix

1. remove bones and skin from the chicken breasts - discard. peel the onion and slice into 1/4 inch thick rings. peel garlic and mince.
2. place chicken in slow cooker, top with onion. combine the wine, broth, water, olives, artichokes, garlic and rice noodles in a medium-sized mixing bowl; pour mixture over the chicken and onions. Sprinkle the onion soup mix on top. Cover and cook on low for 5-6 hours. 

Spaghetti and Meatballs

Here's another recipe from the Paleo pot luck......

  1. To make meatballs: Combine in a bowl 1 lb. ground beef,  2/3 almond milk, 1 egg, garlic, onions, salt, parsley and pepper; mix well. Roll into 1 inch balls.
  2. Heat olive oil in large skillet over medium heat; add meatballs and cook gently so they stay whole and are lightly browned.
  3. Add meatballs to sauce and simmer for 1 hour. Sauce should be "no sugar added" and preferably organic. (check ingredients list!)
Then top it over spaghetti squash or shredded cucumber, for a faster meal. 

Paleo Apple Pie?

Thanks Katie for bringing this dish to the Paleo pot luck, we really enjoyed it! 

This recipe is quick and delicious! If you are looking for a desert - try this one out. 

1/4 c. pecans
1/4 c. walnuts
4 medjool dates
Mix in a food processor and spread thin on a plate.

1 or 2 apples chopped 
1/4 tspn cinnamon
1/8 tspn nutmeg
1/2 tspn lemon juice (optional)

Spread filling over crust. Chop 3/4 cup pecans and spread around the circumference of pie. 
Takes about 5 minutes to make. 

Friday, February 19, 2010

Friday's are never easy

50 Tuck-ups
50 Box Jumps
40 Clapping Pull-ups
40 Knees to Elbows
30 Ring Dips
30 Clean and Press Burpees

Welcome Back Todd and Amy

Telluride CrossFit would like to welcome back Todd Herrick and Amy Ward to the team. We missed you both while you were gone. Glad to have you both back in the gym.

Paleo Pot Luck

Thanks to Katie, Tanya, Patti, Ryan, Andrew and Teresa for participating in the most recent Paleo Pot Luck last Wednesday. We enjoyed an excellent mix of food, shared recipies, and enjoyed the company of our fellow athletes. We are already looking forward to the next meeting. Hope to see you next Wednesday at 11:00 at La Cosina De Luz. 

Max Front Squat

Tabata Squats and Ab Mat Sit-ups
Front Squats

Tuesday, February 16, 2010

Team Fran

In Groups of Three complete the following:


Front Squat
Push Press

One person at each station until completion. Then switch. Then switch again. Your team is done  once all three team members complete the 21-15-9 at all three different stations. 

Muscle-Up Mark

Today was another big day at Telluride CrossFit. Mark Neyens got his first ever Muscle-Up. Shortly after, Robin Jones completed her first workout without assisted pull-ups (she did 45). At the same time Blakely did about 40 of her 45 pull-ups without assist. You three are an inspiration to us all! Keep up the hard work and always strive to become better.

Saturday, February 13, 2010

Routine Gymnastics

Each minute add on one more skill to your routine

Frog Hop (40 ft.)
Froward Roll
Handstand/Donkey Kick
Running Cartwheel
Flying Burpee
Jump full turn/Jump half turn
Tuck Jump
Arch -Up
Bear Crawl (40 ft.)

Bonus: Back Handspring on the Back Handspring Machine

Friday, February 12, 2010

Paleo in a Nutshell

Click on the link below for a quick informational video about nutrition.

Paleo in a Nutshell


Five Rounds for Time of:

15 Pull-ups
15 Squats
15 Box Jumps
15 Double Unders
15 Push-ups

Thursday, February 11, 2010

Ring Dip Week!

If you haven't noticed yet, it's ring dip week. Lets take it slow and work on our technique and range of motion on this tricept intensive movement.

Warm up:

5 sets of 5 Ring Dips with a partner



Thrusters (75#/55#)
Ring Rows
Box Jumps

Tuesday, February 9, 2010

2 minutes on, 2 minutes off

Warm up:


Handstand Push-ups
Tricept Push-ups
Ring Dips


5 Rounds of:

1 minute of Burpees
1 minute of Push Press
2 minutes of Rest

Monday, February 8, 2010

How low can you go?

USLAA Limbo Champ of the Western United States 
Mark Neyens

CrossFit Telluride would like to give a big congratulations to our own Mark Neyens for finishing 1st place overall at this years USLAA Western US Limbo Competition. Mark has been training with us at CrossFit Telluride 4-5 days a week for this annual event. Mark is now headed to the windy city of Chicago to squeeze in one more week of training before nationals. Good luck Mark! Take home the gold!

Inverted Burpees?!?!?!

Three Rounds of:

50 Squats
20 Ring Dips
12 Pull-ups
6 Inverted Burpees

Kettle Bell Madness

3 Rounds of:

40 KB Swings
20 KB Cleans
20 KB Squat Presses
10 KB Heartbeat Squats

If the KB is set on the ground during the round the penalty is one lap of mat push and a turn on the tumble track. Also, at the end of each round do one lap of mat push and take a turn on the tumble track. 

The Hopper

Draw a random card and perform the task. 

7:00   100 Burpees for Time
8:30   Diane 21-15-9 Deadlift (#225) Handstand Push-ups
9:30   400 Meter Walking Lunge and Push Press 7-7-7
5:15   Overhead Squats 3-2-1-1-1-1
6:15   30 Muscle-ups