Monday, February 25, 2013

CrossFit Open 2013

I know a lot of our CrossFit athletes are unsure about signing up for the 2013 CrossFit open. I believe that you are stronger and faster than you think. Do it even if you think you are not ready. You will be challenged. You will improve. You will grow from this experience.

Each workout is designed for everyone to participate, so you really have no excuse not to join in the 60,000+ athletes who will test their fitness. Too old to compete against the young bucks? The masters category starts at 40+ and many of the weights and movements are scaled.

The first workout will be released in less than 10 days. We will do a test run on Wednesday and the real thing on Saturday morning at 9:00. If you are unable to attend the Saturday morning WOD you can participate Wednesday evening after the 6:30 class. It is going to be fun and the more athletes from Telluride CrossFit we have participate the better!

To sign up go to:

Winners from both mens and womens get the title of "Fittest on Earth", a super rad CrossFit Games T-shirt, a weekend in California and $250,000. What are you waiting for? Sign up today!

Angie Sliced up into Quarters

4 Rounds for time:

25 Pull-ups
25 Push-ups
25 Sit-ups
25 Squats

Friday, February 22, 2013

All Good

7 Rounds for Time: 

7 Push Jerks (155/115)
7 Chest to Bar Pull-ups
7 Burpees


150 Wall Ball Shots for Time

Men with a 20lb ball to 10'
Women with 14lb ball to 9'


Tabata Style Workout

Squat Jumps (45/35)
Double Unders
KB Swings (53/35)

*score is lowest round

Friday, February 15, 2013

.com WOD 130209

2 Rounds for Time:

100 Double Unders 
50 Shoulder to Overhead (95/65)
25 Toes to Bar

Diane with a twist

WOD #1
3 minutes of max bar jumping burpees (over and back)

WOD #2
AMRAP in 10 minutes

3 Dead-lifts (225/155)
3 Handstand Push-ups
6 Dead-lifts
6 Handstand Push-ups
9 Dead-lifts
9 Handstand Push-ups

12,12, 15,15, 18,18 until time runs out

Monday, February 11, 2013

Core Cards

Play with a full deck:

Spades and Clubs are Tuck-ups
Hearts and Diamonds are Push-ups
Aces are 15 Burpees

Max Dead-lift

Dead-lift for Weight


Snatch WOD

3 Rounds for Time:

8 Snatch (135/95)
10 Ring Dips
12 Toes to Bar

Tuesday, February 5, 2013

Glenwood Springs Winter Team Challenge 2013

Last weekend we had 6 athletes from our gym competed in a local CrossFit competition in Glenwood Springs. Athletes participated in 5 different workouts involving everything from strength movements like max front squats to cardio work on a ski erg and rowing machine. Telluride CrossFit masters Dustin Hoover, Robin Jones, Dodi Konigsmark and Jeff Shannon finished 2nd overall in the 35 and over age group . Young guns Sam Haury and Emily Wozniak teamed up with two athletes from the Glenwood Springs gym. Both teams competed against 28 other gyms from all over the state. We were very proud of the form and intensity displayed by our athletes. 

GWS Event #3

4 Stations of 21-15-9 for 5 Minutes
Complete as many Burpees as possible with time remaining
Rest 1 minute between Rounds

True Push-ups
KB Swings

Ground to Shoulder with Stone (40/30)

Dead-lift (185/125)
Box Jumps

Snatch (75/55)
Double Unders

Friday, February 1, 2013

The Animal (aka Bloody Palms)

AMRAP in 20 minutes

Monkey Swing the length of the Bars
Crab Walk 30 feet
Frog Jumps on Plyo Boxes
Bear Crawl 30 feet

perform one burpee after first round, two after second, three after third......

*note: AMRAP does not stand for As Many Rip As Possible 


For Time:

Row 500m
25 Dead-lifts (225/155)
50 Air Squats
15 Handstand Push-ups
25 Shoulder Press (95/65)
50 Push-ups