WOD 11/24/09

Warm up:

6 minutes of:

 30 seconds of work and 30 seconds of rest

Double squat wall ball

WOD

Five rounds for time of:

10 Burpee pull-ups 

10 Windshield wipers

WOD 11/23/09

4 rounds for time of:

30 Double unders

20 Kettle bell swings

10 Clapping push-ups

5 Muscle-ups or 10 progressions

CrossFit Clinic

Today CrossFit Telluride hosted a clinic with Alan Cook from Hypoxia CrossFit. We covered the Burgener warm-up, the snatch, dead lift, kipping pull-ups, muscle-ups, and ended the day with a workout. It was a great learning opportunity for everyone. 

A big thanks to Nicole Nugent who provided Paleo snacks during the clinic and hosted a Paleo dinner following the clinic. It was delicious and insightful. Check out her nutrition blog at huntgathernourish.blogspot.com for information. 

WOD 11/20/09

4 Rounds 4 Time:

20 Wall Ball Shots

15 Pull-ups

10 Burpees

Tomorrow CrossFit Telluride will host a clinic with Alan Cook from Ouray. Alan will cover all nine basic CrossFit movements as well as kipping pull-ups, muscle-ups, Turkish get-ups, and various other type of "ups" and lifts. The clinic will take place at our gym from 1-5 in the afternoon. Then at 6:00 we will have a Paleo dinner hosted by our nutrition expert Nicole Nugent. Please join us for a day of CrossFit fun!

WOD 11/18/09

2 Rounds for Time:

40 Box Jumps

30 Ball Cleans

20 Ring Dips

10 Dead-lifts

WOD 11/16/09

Five Rounds for Time:

Push Jerk (95#, 55#, 35#)

L Pull-ups

TABATA

Arch/Hollow Holds

Push-ups

Mountain Climbers

Handstands

Buddy Pass with Weight

Wall Sits

GYMNASTICS WOD 11/14/09

AMRAP in 20 Minutes of....

20 Double unders

Bear Crawls w/ dumbells (8#, 15#, 25#)

Jump of almost certain death 

Vault jumps

10 Tap swings on rings

Dive rolls on AirTrak

20 Bicycle sit ups

10 Toes to bar

WOD 11/13/09

Mary

AMRAP in 20 Minutes of...

5 HSPU

10 Pistols

15 Pull-ups

Rest Day

Congratulations to all of our Boot Campers for completing one month of CrossFit! We are very impressed at the amount of effort each of you has put into this program. Teresa, Kris, and I have really enjoyed coaching this group of ladies........and Bruce. Today the Boot Campers all completed a full 20 minutes of Cindy. Bruce, Lindsey, and Jodie did fantastic pull-ups. Push-ups were a breeze for Katie and Tiffany. Last and most impressive was Robin finishing 18 rounds of Cindy.

Although we typically take Thursdays off, we saw some great performances in our gym today. Justin VanSaugi and Mike Thurk did Fran for the first time. They both did the prescribed weight of 95 pounds for Thrusters. Justin finished his last pull-up of the workout at 6:47 and Thurk completed the workout at 11:30. Meanwhile, Kris Perpar did a deadlift of 195 pounds. That weight is almost twice her body weight!

WOD 11/11/09

Warm-up

Push-up Line

WOD

10-20-30

Double Unders

Box Jumps

Front Squats

WOD 9/10/09

AMRAP in 20 Minutes of...

Run 150m

15 Shoulder press

15 Tuck ups

15 Wall ball

WOD 11/9/09

5 rounds for time

5 pull-ups

5 ring- dips

5 squat cleans

Thanks to Hypoxia CrossFit for this one.... We enjoyed it! 

WOD 11/6/09

Run to Valley Floor

50 KB Swings

Run

Tabata Squats

Run 

50 SDHP

Run back to gym!

WOD 11/6/09

Weakness Movement

*Pick one weakness movement and complete 1 rep the first minute, 2 the second minute and keep adding until you reach 15 reps at 15 minutes or until failure. 

WOD 11/4/09

100 Burpees for time!

Then ....

Push jerk and Toes to bar

9-1

8-2

7-3

.... until you reach 1-9

WOD 11/3/09

50 Double Unders

30-20-10

Wall Ball

OH Lunges

SDHP

50 Double Unders

WOD 11/2/09

As a team complete the following:

200 Pull-ups

300 Pledge Push-ups

400 Jumping Squats

500 Situps

WOD Halloween '09

More Gymnastics Fun

Mat Push

Levers

Arch and Hollow Rolls

Handstand and Donkey Kicks

Flying Push-ups

WOD 10/30/09

Friday 50

50 Box Jumps

50 Jumping Pull-ups

50 KB Swings

50 Walking Lunges

50 Knees to Elbows

50 Push Press #45

50 Back Extensions

50 Wall Ball

50 Burpees

50 Double Unders