The Bear

Warm Up:

6 Passes of Bear Walks

3 Passes of Cheese Wedge Push

Burgener Warm Up

WOD

5 Rounds of:

7 Power Cleans

7 Front Squats

7 Push Press

7 Back Squat

7 Push Press

Do not set the bar down during each round. Combine the movements as you like.

Twisted Helen

Three Rounds for time:

21 Pull-ups

12 KB Swings

400 Meter Run

Angie

Angie

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

3.......2.......1............GO!

So long Daniel Murray!

We are very sad to announce that Daniel Murray will be leaving our gym to return to school in Denver. Daniel and Di Murray have been a part of Telluride CrossFit since the very beginning. In fact, this whole program started in their basement on Aspen Street. Daniel has been to more CrossFit classes than any other athlete. Also, he has never driven to a WOD! Rather, he prefers to run, bike, or carpool to class everyday. You will be truly missed! Hope to see you again soon.

Daniel

In Memory of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on June 8th 2006. Rest in Peace. Thank you for your service to our country.

.

50 Pull-ups

400 Meter Run

21 Thrusters (95 Pounds)

800 Meter Run

21 Thrusters (95 Pounds)

400 Meter Run

50 Pull-ups

Pyramid WOD

For time (as always!)

10 Muscle Ups

20 Dead-lifts (135/95)

30 Back Extensions

40 Sit-ups

50 Push-ups

40 Sit-ups

30 Toes to Bar

20 Wall Ball

10 Skin the Cats

Norton gets a Muscle-up

Chris Norton gets a muscle-up in his first month of CrossFit. Sweet!!!

San Diego Sectionals

Three Rounds for time:

15 Dead-lifts (225/155)

21 KB Swings

400 Meter Run

Hop to it!

50-40-30-20-10

Double Unders

Box Jumps

South Central Regional Event #4

For time:

10 Muscle-ups

15 Handstand Push-ups

20 Squat Cleans (155/105)

550 Meter Run

Daniel gets a Muscle-up

Daniel Murray, congrats on your first ever Muscle-up!!!

Just Two Rounds

Romanian Dead-lift 3-3-3-3-3 (75/55)

Two Rounds for time of:

35 Squats

35 Knees to Elbows

35 Push-ups

35 Sit-ups

35 Pull-ups

35 Push Press (45/35)

35 Mountain Climbers

Burpee Box Jumps

10 Minutes of as many Double-unders as possible

then.......

5 Rounds for time of:

10 Thrusters (95/65)

10 Burpee Box Jumps

Ice Cream for Breakfast

3 Rounds of:

5 Ice Cream Makers

15 Good Mornings

30 Second L-Hold

30 Sit-ups

30 Back Extensions

Fight Gone Bad Style

Four Rounds (1:30, 1:00, 1:00, :30)

One Minute Rest between Rounds

Box Jumps

KB Clean and Press

Burpees

Med Ball Cleans

Sit-ups

Add up total reps for each round

CrossFit 101

What is CrossFit?

The definition of CrossFit is “constantly varied, high intensity, functional movement”. While this seems to be self explanatory, let’s explore the meaning a bit further…

CONSTANTLY VARIED –Do you work out in the same outfit to the same music each WOD? What about the temperature in the gym? Do you prefer the workout inside or outside?

The CrossFit athlete is able to work with any of these scenarios based on the fact that we are working towards constant variation. The application of variation should be integrated in to every aspect of our training. This idea can also be applied to our approach towards WOD’s; a fixed workout schedule (3 sets of 10 reps or legs-back-arms routine etc.) is counterproductive to the athlete striving for a higher level of fitness. Not to say that you can’t excel at certain exercises or scenarios, but we challenge you to step outside your routine and work on your weakness movement in a new environment.

Imagine the situation arises in your life that requires you to perform a heavy deadlift outside of the gym, are you going to first change into your workout attire and then perform the task?

HIGH INTENSITY: What would a CrossFit WOD be if you had an hour to perform Annie (150 Double Unders and Sit-ups)? It would be easy and ineffective. Intensity is different for any athlete, but it is paramount to a successful workout. Intensity is not always screaming and cursing your way through a workout, but the focused application of drive and energy toward a specific task. Your intensity directly affects those around you and remember that the days you might be lacking intensity, someone else can help you to refocus. (Look for upcoming entries for the Form/Quality vs. Speed/Intensity debate…)

FUNCTIONAL MOVEMENTS: What are we training for?....LIFE! The exercises that we perform in our WOD’s are based on the premise that these will help us in everyday life. Take a day and keep track of the number of times you make a movement that is mirrored in a WOD and you’ll be pleasantly surprised. Or, after a workout reflect on how sore you are and the difficulty in performing day to day tasks. You may be cursing at first, but the reality is you are in the midst of improvement and strengthening these everyday movements.

Preparedness for random physical challenges and performing the simple tasks exceptionally is the main goal for the CrossFit athlete.

While we are just touching on the details that make CrossFit unique, quietly remind yourself of these three things before and after each of you workouts and you may see a renewed sense of direction and application.

By Mike Thurk

Seven the Hard Way

40 Double Unders

5 Rounds of

7 Clapping Pull-ups

7 Ring Dips

7 Handstand Push-ups

7 Push Jerk (135/95)

40 Double Unders

Day after Memorial Day

Warm up Skills:

5 Rounds of 3 Reps (not for time)

Romanian Dead-lift

Handstand Push-ups

then........

21-18-15-12-9-6-3

Box Jumps

Sumo Dead-lift High Pull (70/55)

Team Work Makes The Dream Work

First Part:

In teams of 4 complete the following

200 Pull-ups

200 Box Jumps

200 Sit-ups

Second Part:

Every minute on the minute for 10 minutes

Sprint 100 yards

10 Push-ups