Telluride CrossFit: October 2010

Wednesday, October 27, 2010

Filthy Fifty

50 Box Jumps

50 Jumping Pull-ups

50 KB Swings

50 Walking Lunges

50 Knees to Elbows

50 Push Press

50 Back Extensions

50 Wall Ball

50 Burpees

50 Double Unders

Explosive Force

Pre WOD:

TABATA

Hollow Holds

Plank Holds

WOD:

AMRAP in 12 minutes:

4 Clapping Pull-ups

6 Clapping Push-ups

8 Broad Jumps (6 foot jumps)

Grace

Pre WOD:

2 minute TABATA Box Jumps

GRACE

30 Clean and Jerks for time (135/95)

Cardio Crusher and Max Pull-ups

Max Pull-ups Today

WOD:

1000m Row

25 Thrusters (45/35)

25 Sit-ups

25 Box Jumps

25 Squats

25 Wall Ball

25 Ring Rows

Inch Worm and Heavy Dead-lifts

Warm up:

2 Rounds:

Inch Worm Push-ups 50 ft.

5 Perfect Handstand Push-ups

15 Sumo Dead-lift High Pulls

WOD:

10-15-20

Dead-lifts (225/155)
Push-ups
Laces to Laces Sit-ups

Box Jump Ring Push-up Burpees

Warm up:

TABATA Squat Therapy

100 Ab mat Sit-ups for time

WOD:

5 Rounds for time of:

5 Overhead Squats (95/65)

10 Box Jump Ring Push-up Burpees

Tuesday, October 19, 2010

Race Results

Overall Standings:

1st Place: Joel Nelson and Teresa Brachle (Telluride)

2nd Place: Jacob Nester and Benson (Durango)

3rd Place: Dan Hehir and Sue Hehir (Ophir/Telluride)

Mens Division:

1st Place: Jacob Nester and Benson

2nd Place: Dimitri Merill and Kevin (Telluride/Vail)

3rd Place: Todd Rector and Larry (Telluride/Durango)

Womens Division:

1st Place: Chris Capaldo and Nancy Calagna (Telluride)

2nd Place: Suzann and Lori (Ouray)

3rd Place: Faith Cook and Joni (Ouray)

Coed Division:

1st Place: Teresa Brachle and Joel Nelson (Telluride)

2nd Place: Dan Hehir and Sue Hehir (Ophir/Telluride)

3rd Place: Robin Jones and Kevin Jones (Telluride)

Telluride CrossFit Bear Creek Partner Challenge 2010

Last Saturday CrossFit Telluride hosted a partner WOD on the Bear Creek Trail in Telluride. We had mens, womens, and coed teams from Telluride, Ophir, Ouray, and Durango. Each team was asked to run, carry a jug full of water, solve problems, answer local trivia, demonstrate knowledge of CrossFit, perform 100 wall ball shots against the Bear Creek Boulder, and work together to complete the challenge course. We had 18 teams participate in the event and it was a big hit! Thanks to everyone who participated and worked hard. Next event will be in Ouray in November.

What is CrossFit?

We asked our athletes to describe CrossFit in 50 words or less last weekend during our Bear Creek Partner Challenge. The question was posed to the teams as they were about 2/5 through the workout. Here are some of the responses that we got:

Robin said: CrossFit is fun and challenging. It pushes me every day to work harder and be better.

Kevin said: It makes my buns hot.

Todd and Larry said: Gymnastics, Olympic lifting, plyos, cardio w/ focus on speed, power output, agility, in a station oriented format. Feel good getting older!!!

Dan Hehir said: CrossFit is flowers and bunnies, and perfumed meadows under an alpenglow evening. And pain. Lots of that.

Dimitri said: CrossFit is awesome!

Kevin from Vail said: Exhilarating and challenging. Kick ass!

Chris Norton and Brian from Rico said: CrossFit is a good way for athletes to enjoy the outdoors, connect with fellow trainers and enjoy the seasons in the mountains. There are a variety of activities that one must participate into in order to be a fit individual. There are runs up mountains, climbs down hills, push-ups.

Andrew Brachle said: This is CrossFit! The unexpected, the unknown, and the unknowable. Hard, fast, and punishing. Kicks your ass.

Dave and Blakley said: Challenging, rewarding, teamwork, goals, burpees, double unders, pain, puke, persistence, paleo, endurance, stability, Burgener, love.

High intensity, aerobic exercise that involves strength, technique, form, balance, endurance, stamina, determination from each individual participant.

Fun, silly, endurance, suck, best workout, interesting, ego, challenging, paleo, flexibility, stamina, I have abs, stronger swimmer, stronger runner, better climbing, able to do triathlon.

Fun, motivational, inspiring, workout that incorporates teamwork timed workouts, agility and mobility. It kicks my ass over and over again!

CrossFit is awesome!

Karen and Amber said: grueling, exhausting, challenging regime of fitness.

Jacob and Benson said: CrossFit is constantly varied functional movements performed at high intensity requiring full body movement using different patterns performed with intensity.

Josh and Brian said: CrossFit is a kick ass, health, invigorating way to start your day and make a lifestyle.

Brad said: It is an awesome way to meet new people with the same interests and get in the best shape of your life.

Ruth and Joni said: Awesome supportive fun. A well rounded workout. High intensity involves strength, balance, agility and more while working out with encouragement.

Joel and Teresa said: CrossFit is a high intensity, physically demanding, scaleable, rewarding, measurable, cardiactic(?) motivating, kick ass, all encompassing, inspiring community.

Chase said: High intensity constantly varied exercise for sure! Help Heather be sexier for Chase!

Alan said: Eat fruit and vegetables, meat and nuts, perform functional movements, constantly varied at high intensity.

Joni and Faith said: Eat meat, some fruit, veggies, little starch, no sugar. Exercise at high intensity 4-5 times a week. Participate in other activities frequently.

Ed and Brad said: CrossFit is challenging, exhausting yet rewarding. I enjoy it because in my line of work I never know what is about to come with every traffic stop or incident call. Thank you CrossFit!