Sunday, March 31, 2013

CrossFit Open WOD 13.4

AMRAP in 7 minutes

Clean and Jerk (135/95)
Toes to Bar


Friday, March 29, 2013

Fast Feet and Forearms

5 Rounds for Time

Sprint 200 meters
15 Hang Cleans (95/65)
15 Toes to Bar

Stay Connected

AMRAP in 12 minutes

4 Shoulder Press (75/55)
8 Sumo Dead-lift High Pull (75/55)
12 Front Squat (75/55)

100 Split 3 Ways

100 Reps of each movement in Teams of 3

Dead-lift (205/135)
Chest to Bar Pull-ups
Kettlebell Swings
Knees to Elbows

Monday, March 25, 2013

Push n' Pull

AMRAP in 30 minutes

Rope Climbs to 15 feet

CrossFit Open WOD 13.3

AMRAP in 12 minutes

150 Wall Ball Shots (20/14)
90 Double Unders 
30 Muscle-ups

Friday, March 22, 2013

Hold on a minute (x4)

Tabata Style Workout (4 minutes)

Chin-up Hold
Bottom of Squat
Handstand Hold
Dead-lift Hang (225/155)

*10 Toes to Bar penalty for each broken set*

Plus.....Sufferfest WOD Part 1

AMRAP in 1 Minute
Clean and Jerk (135/95)

*If you are unable to beat old score you must row 1000m*

Wednesday, March 20, 2013

Stick it!


Sumo Dead-lift High Pulls (95/65)
Wall Ball (20/16)

*Complete one muscle-up after each round

Rise to Starr dom

Lionel Starr gets a muscle up today before the workout of the day. Just like Sam last week, Lionel went on to do several more before the end of the day. Nice job Lionel!!!

L-Sits are the Sh**

AMRAP in 10 min

10 Chest to Bar Pull-ups
15 Seconds of L-sit

Monday, March 18, 2013

Barfing Fran on St. Patrick's Day

In celebration of St. Patricks Day, Robin's birthday and Thurk's birthday, Telluride CrossFit sponsored a special workout last Sunday. We lifted, we pulled and we chugged beer for time and for fun!

21 Thrusters (95/65)
21 Pull-ups
Chug a beer
15 Thrusters 
15 Pull-ups
Chug a beer
9 Thrusters 
9 Pull-ups
Chug a beer

CrossFit Open WOD 13.2

AMRAP in 10 minutes:

5 Shoulder to Overhead (115/75)
10 Dead-lifts (115/75)
15 Box Jumps (24'/20')

Friday, March 15, 2013

Sam Haury

Sam gets his first muscle up. Then goes on to get two more! Nice job Sam, keep working on those goals for 2013. He got his muscle up just in time for the CrossFit Open.  

Don't forget to come to the Paleo Pot Luck at Lionel and Martha Starr's house this Saturday at 6:00. Please bring food for about 6-8 servings or more if it is really tasty. This is a great chance to see what other athletes are eating and share stories. Hope to see you all there. 

Tuesday, March 12, 2013

Disoriented Double Unders and Dead-lifts

AMPAP in 13 minutes: 

3 Forward Rolls
10 Dead-lifts @ Bodywieght
20 Unbroken Double Unders

Core Stability and Strength

Presented by Physical Therapist Nicole Siegel of Peak Performance Therapy
Wednesday, March 13th, 6:00pm @ Peak Performance (base of Chair 7 in Cimmaron Lodge on Pacific Street)
Having difficulty increasing the depth of your squats?
Do your knees collapse in during squatting and lunging movements?
Want to increase your box jump height or handstand push ups? 
Simply want to know more about core strength beyond planks, hollow rocks and sit ups? 

Then this seminar is from you!

In this 60 minute seminar you will learn how core strength affects all of these movements as well as identify if your core is being activated when it needs to be, how core strength relates to balance and how a strong core can prevent injury through out your whole body. 

Seminar is $20 

Hang Cleans

For Weight:


Hang Clean

Monday, March 11, 2013

CrossFit Open 13.1

AMRAP in 17 minutes:

40 Burpees
30 Snatch (75/45)
30 Burpees
30 Snatch (135/75)
20 Burpees
30 Snatch (165/100)
10 Burpees
Snatch (210/120)