Tuesday, October 25, 2011

Telluride CrossFit Partner Challenge 2011


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

(1) Chris Norton and Chris Chase
(2) Jeff Shannon and Mark Neyens
(3) Dimitri Merill and Andrei Spinei

(1) Amanda Strudevant and Lacy Carlson (sisters)
(2) Tiffany Osborne and Chris Capaldo
(3) Amber Merill and Courtney Childe

(1) Thad and Mckenzie Eshelman
(2) Becca and Narcis Tudor
(3) Joel Nelson and Dodi Koeinsgmark

Race Partners

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

"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


Blind Med Ball Toss
Straddle Circles
Leap Frog Burpees
Jackhammers (Jumping Wheelbarrow)

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

Wednesday, October 19, 2011


5 Rounds for time:

6 Handstand Push-ups
12 Chest to Bar Pull-ups
24 Waited Lunge Walks

Saturday Morning Football

In teams of three:

15 minute halves (2)
5 minute rest at half time

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!

Friday, October 14, 2011

Keystone Gorge agility run and Max Shoulder Press

Run: Keystone Gorge for time
Post WOD: Max Shoulder Press

Thursday, October 13, 2011

Barbara (Paleo Challenge Workout #2)

Warm Up:

3 Rounds
6 Turkish Get-ups (odd objects preferred)
12 GHD Sit-ups


5 Rounds of:

50 Squats
40 Sit-ups
30 Push-ups
20 Pull-ups

Rest 3 minutes in between each round

Tuesday, October 11, 2011

The Bear Complex

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

Monday, October 10, 2011

Paleo Challenge starts TODAY!!!

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

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)


Thrusters (95/65)

Wednesday, October 5, 2011


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


Face Card = 10 reps
Aces = 15 reps

Tuesday, October 4, 2011

Three Part WOD

(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 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