Telluride CrossFit: September 2011

Friday, September 30, 2011

T-shirts

Our new Telluride CrossFit t-shirts are in and they are SICK!

Monday, September 26, 2011

Reverse Suicide Drill, CrossFit Style

Warm Up:

Every Minute on the Minute Run 80 meters

Perform 100 Tuck-ups during "rest"

Field Day Workout (2 Rounds for Time)

Sprint 100 yards

Crab walk 100 yards

Sprint 90 yards

Grapevine 90 yards

Sprint 80 yards

Run backwards 80 yards

Sprint 70 yards

Lunge walk 70 yards

Sprint 60 yards

Bear Crawl 60 yards

Sprint 50 yards

Sprint 50 yards

Sprint 40 yards

Broad Jump Burpees for 40 yards

Sprint 30 yards

Cartwheel 30 yards

Sprint 20 yards

Handstand walk 20 yards

Sprint 10 yards

Inchworm push-up 10 yards

Freeze! Don't Move!

8 Rounds of:

20 Seconds L-hold

40 Seconds Rest

20 Seconds Ring Press

40 Seconds Rest

20 Seconds Chin Over Bar

40 Seconds Rest

20 Seconds Handstand Hold

40 Seconds Rest

Jackielike

For time:

Row 1000m

75 Handrelease Push-ups

50 Dead-lifts (185/125)

CrossFit to the Max

Max Walker-Silverman leaves Telluride for Stanford. Take care my good friend.

Tuesday, September 20, 2011

Uncomphagre Mesa Team Fitness Challenge 2011

We came, we saw, we ran really fast. Last Saturday Telluride CrossFit participated in a local race with CrossFit teams from all around Colorado. Thirty teams competed for top spots in three catagories (men, women, coed). Our coed team of Kevin Jones, Robin Jones, Sue Hehir, and Dylan Brooks took first place in thier division over teams from as far away as Denver. Our womens team of Teresa Brachle, Sarah Ives, Becca Tudor and Stephanie Foster cruised to first place in their division by more than 20 minutes! Our mens team of Andrew Brachle, Chris Norton, Dustin Hoover and Kevin Ludwig were unable to repeat as champions, but still placed second to Anamis CrossFit. Thanks to Teri who volunteered in the rain to support our CrossFit community. The race covered 6 miles of terrain on the Uncompaghre Plateau and had over 12 obsticles and challenges. It was a ton of fun and we hope to have more teams next year.

CrossFit Main Site WOD 110912

Four Rounds for Time:

15 Thrusters (95/65)

15 Pull-ups

4oo Meter Run

Friday, September 16, 2011

Annie and 500m Row

Annie

50-40-30-20-10

Double Unders

Sit-ups

Row 500 meters

Death by 20 Meters

Run 20 Meters every minute on the minute

Add 20 Meters each round

Stop when your are no longer able to complete the run in the time allotted

then....

5-5-5-5-5

Dead-lift

Tuesday, September 13, 2011

TEAMWORKMAKESTHEDREAMWORK

AMRAP in 20 minutes with a partner:

One person must Run 200 meters

Other athlete work on the following:

30 High Knees with Jump Rope

15 Thrusters (75-55)

2 Tire Flips

Switch each time the runner returns and take over where they left off

Cindy

Cindy

AMRAP in 20 minutes of:

5 Pull-ups

10 Push-ups

15 Squats

Nancy

Nancy

5 Rounds for time of:

15 Overhead Squats

400 meter Run

We will repeat this workout in late November, just before Nancy has her baby. If you are up for the challenge we will also be wearing 20-30 pound weight vests for sympathy. See you again in 3 months.

Wednesday, September 7, 2011

Partner Challenge Course

With a partner, only one person working at a time complete:

100 Squats

100 Sit-ups

Run up hill and down to field with a Kettlebell overhead

100 Kettlebell Swings

Run across field to the river w/ kb in rack position

100 Sumo Deadlift High Pulls

Run up long hill and back to gym w/ kb in farmers carry

100 Push-ups

100 Pull-ups

Marilyn

Although she was only in the gym for a few months, Marilyn never missed a day to train at Telluride CrossFit. She came five days a week every week and and worked hard every day. We will miss your positive attitude and "I can do that" mentality. Come back and see us soon. Take care Marilyn!