Friday, September 30, 2011


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

Monday, September 26, 2011

Reverse Suicide Drill, CrossFit Style

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



75 Power Snatches (75/55)

Freeze! Don't Move!

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


For time:

Row 1000m
75 Handrelease Push-ups
50 Dead-lifts (185/125)

CrossFit to the Max

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

Tuesday, September 20, 2011

Uncomphagre Mesa Team Fitness Challenge 2011

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

Four Rounds for Time:

15 Thrusters (95/65)
15 Pull-ups
4oo Meter Run

Friday, September 16, 2011

Annie and 500m Row


Double Unders

Row 500 meters

Death by 20 Meters

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



Tuesday, September 13, 2011


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



AMRAP in 20 minutes of:

5 Pull-ups
10 Push-ups
15 Squats



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.

Wednesday, September 7, 2011

Partner Challenge Course

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


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!

Tuesday, September 6, 2011

Core to the Floor

Five rounds for time:

40 Double Unders
30 Box Jumps
20 Kettlebell Swings (53/35)

Friday, September 2, 2011

Kevin Jones Muscle-up

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

Nate n' Cindy

Nate n' Cindy for 20 minutes AMRAP

5 minutes of Cindy
5 minutes of Nate
5 minutes of Cindy
5 minutes of Nate