Monday, January 30, 2012

Ya gotta get up to get down


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

Saturday, January 28, 2012


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

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

Shoulder Press

4 minutes of Toes to Bar
3 minutes of Wall Ball
2 minutes of Push-ups
1 minute Box Jumps

Friday, January 27, 2012

Winter Team Challenge

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. 

Monday, January 23, 2012

Don't forget to do your burpees

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.

Thursday, January 19, 2012


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



Lighter than Hehir

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

WOD #1

AMRAP in 8 minutes


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. 

Tuesday, January 17, 2012

Parkour Day

Parkour Skill Focus:

Handstand Walking


Parkour Challenge Course

Lateral Box Jumps do not require using your Lats

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)


3:16 of Tebowing in Couch Stretch

Thanks Chris!

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.

Thursday, January 12, 2012

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. 

Wednesday, January 11, 2012

Chris Chase Muscle-up

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

10 minutes to find 

1 Rep Max Turkish Get-up


 5-5-5-5-5 Deadlift

Monday, January 9, 2012

4 x 100

For Time:

100 Wall Ball Shots
100 Push-ups
100 Double Unders
100 Sit-ups

Playoff Football Time (Tebow Time)

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!
Lets go Broncos!
Lets Go!

Thursday, January 5, 2012

Yeah Burpees (Challenge)

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.

Tuesday, January 3, 2012

2012 and we are still alive, for now

Warm up:
4 Rounds of
5 Chin-ups
10 Jump Throughs
5 Chest to Bar Pull-ups
10 Romanian Deadlifts


Power Cleans (135/95)
Bar Hoppin' Burpees

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