Saturday, October 27, 2012

Handstand Walk and other Sots of Movements

Three Rounds for time:

15 Sots Press (45/35)
15 meter Handstand Walk
15 seconds of L-Hold
15 meter Handstand Walk

Lever or Not

Skill Work: Lever into Handstand

WOD: 5 Rounds for time

5 Power Cleans (135/95)
10 Push-ups
20 Sit-ups

Thursday, October 25, 2012

Another WOD from Masters Comp in Denver

For  time:

30 Back Squats (185/125)
30 Pull-ups
30 Slam Ball

Death by Push Press

Push Press (115/75)

With a running clock, perform 1 push press the first minute, 2 push presses the second minute, 3 push presses the third minute, 4 push presses the 4th minute, etc. Continue until you are unable to complete you reps during the one minute time limit. Once you are out you must hold a plank until everyone else is finished. 


Wednesday, October 17, 2012

Pound for Pound, She is the Fittest Around

Teresa Brachle, co-owner of Telluride CrossFit and Gymnastics, competed in the Lodo CrossFit Open Pound for Pound Challenge and took first place in the Women's division. 

The Pound for Pound competition was unlike other CrossFit competitions, as the weight amounts were based on percentages of each person's body weight rather than a set number for everyone across the board.

In the challenge, competitors from all over the state did 4 workouts throughout the day. Then the top six competitors advanced and competed in a final workout to determine the winner. The first workout asked the competitors to do 5 clean and jerks (getting the barbell from the ground to overhead) at 65% of their body weight and 10 pull-ups. They repeated this for 10 minutes. Not only did Teresa beat the rest of the women by over 40 reps, she was second overall. Only 3 pull-ups separated her and the top male athlete. 

Other events included max back squats, ring dips, dead lifts, rowing and a one mile run. In the last workout, Teresa beat her competition by minutes rather than seconds making her "pound for pound, the fittest around!"

Dustin Hoover takes 6th place

Colorado Masters Open

At Front Range CrossFit, local athlete and coach Dustin Hoover took 6th place in his age category in the 2012 Master's Championship, a competition for CrossFit athletes 35 and older. In this highly competitive event, which sold out in less than 2 hours, athletes came to compete from all over the state. They completed 5 strenuous workouts over 2 days. Events included rowing, heavy lifting, moving heavy cement balls and sprinting. Dustin competed against athletes of all sizes, lifting the same amount as men who outweighed him by 50 or more pounds. 

Pound for Pound LODO WOD #2


Dead-lift (women @ bodyweight, men @ 1 1/2 bodyweight)
Ring Dips

rest 30 seconds

Run 1 mile for time


From our friend Ryan Ford of Apex Movement in Denver. Ryan and his crew come out to our gym each year to teach parkour at Telluride CrossFit. Hope to have you all attend this winter.

Tuesday, October 16, 2012

Pound for Pound LODO WOD #1 and Floater WOD

AMRAP in 10 minutes:

5 Clean and Jerks (75%/65% of Bodyweight)
10 Pull-ups


1 Rep Max Back Squat

54 Card Pick-up

Diamonds = Med Ball Cleans
Hearts = Pull-ups
Clubs = Shoulder Press
Spades = Kettlebell Swings
Ace = Row 500m

Wednesday, October 10, 2012

Clean and Jerk Chelsea

EMOTM for 30 minutes

During even numbered minutes perform one full round of Cindy
(Rx is @ 5 Pull-ups, 10 Push-ups, 15 Squats)

During odd numbered minutes perform two Clean and Jerks
(Rx is @ Bodyweight)

Keystone Gorge (Telluride 5k)

Run the Keystone Gorge for time

Monday, October 8, 2012


Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Results: Andrew 10:11, Dylan 10:30, Jerry 10:47, Emily 11:40, Teresa 12:00, Kevin Jones 12:30, Lee 12:39, Sheligh 12:57, Sarah 12:59, Turner 14:12, Chris G 14:23, David 14:25, Fancy 15:20, Carly 16:54, Tracy 17:37

Max Interval Training

5 Rounds for Reps

work for 3 minutes on:

3 Power Cleans (135/95)
6 Push-ups
9 Knees to Elbows

rest exactly 1 minute between rounds

Overhead Squat and Weighted Pull-up

For weight:

5-5-5-5-5 Overhead Squat

2-2-2-2-2 Weighted Pull-up

Friday, October 5, 2012


7 Rounds for time:

3 Forward Rolls
5 Wall Climbs
7 Toes to Bar
9 Box Jumps (30/24)

Tuesday, October 2, 2012

Plyometrics and Sprint

10 Rounds for Time:

Jump over 6 boxes at various heights
Sprint 25 yards

2012 UMTFC Race

Last September we had 4 men and 4 women compete in the Uncompahgre Mesa Team Fitness Challenge hosted by CrossFit Agoge in Montrose. Our athletes ran more than 6 miles through a high alpine forest while caring a sandbag and completing mental and physical tasks. Objectives included climbing over walls, carrying large stones, solving puzzles, answering trivia, hauling large tractor chains, carrying water jugs, climbing across a rope line and more. Both teams finished 1st in their categories against 21 teams from the Western Slope of Colorado. 

 1st place Women from Telluride
Sarah Ives, Teresa Brachle, Becca Tudor and Emily Wozniak

1st place Men from Telluride
Andrew Brachle, Chris Norton, Joel Nelson and Chris Chase

Bar Muscle-ups

For time:

50 Sit-ups, 25 Burpees, 5 Bar Muscle-ups
40 Sit-ups, 20 Burpees, 4 Bar Muscle-ups
30 Sit-ups, 15 Burpees, 3 Bar Muscle-ups
20 Sit-ups, 10 Burpees, 2 Bar Muscle-ups
10 Sit-ups, 5 Burpees, 1 Bar Muscle-up