Saturday WOD!

In teams of 3 complete the following:

1. Complete max cal row in 6:00. 

Each person must row at least once.

2. Complete as many rounds as possible in 6:00 of:

8 Power Cleans, 135#/95#

8 Bar Over Burpees

Switch as often as you like. One barbell, one person working at a time.

3. Complete as many rounds as possible in 6:00 of:

5 Pull-ups

10 Push-ups

15 Sit-ups

There will be a 18 minute running clock for this workout. 1 person works at a time, switch as often as needed.

Get it up for barbells!

WOD

CrossFit Open WOD 17.5

Complete 10 rounds for time of:

9 Thrusters, 95#/65#

35 Double-unders

To see other categories like Masters and the workout description head to the CrossFit Games Website!

Kara is ready to be done with the Open! Last WOD!

CrossFit Open WOD 17.5!

Here’s the workout description. Head to the Games Website for more details!

 

Skill

Double-Unders

Last skill session before the last Open WOD. Will there be DUs? Who knows, but if there is we want you ready. For today’s skill session there is no minimum work requirement. We’re simply going to spend 10 minutes practicing. Sets of 10, max effort unbroken sets, another attempt at the Flight Simulator, your very first DU…those are all options. Get some practice in!

WOD

Complete every minute on the minute for 20:00:

Even Minutes: Row :45 Seconds

Odd Minutes: Goat

See below for details on today!

Maiki pulling some baby sitting duty with Liam!

The Rowing Goat!

Tomorrow we learn what 17.5 is going to be. Today we recover a bit. To do that we’re going to throw and EMOM your way. It says even minutes will be the row, but with larger classes half will row on the even minutes, half on the odd. Regardless, that row will last for 45 seconds. You choose the pace. The goal is not to hit an all out sprint, but we do want you to get a little work in. Think about hitting your 500m pace for those 45 seconds. That should give you what you need.

For those that don’t know, a Goat is a movement we don’t feel like we’re very good at. It’s something we need to practice. Today you get to choose what movement you do. Don’t choose double-unders though, you’ll get plenty of practice on those! Because this is practice, if it’s a weighted movement choose a relatively light load and focus on technique. Also keep in mind that you’ll visit this movement 10 times during the EMOM. So if you choose 15 or 20 reps each time, that quickly adds up. 

Today is one of those rare occasions where you get to choose what your workout looks like. Enjoy it!

And don’t forget, the final reveal for the 2017 CrossFit Open is tonight at 6pm! We have a bunch of great prizes left so come out and hang out to see what Friday’s WOD will be!

WOD

Liam

Complete for time:

800m Run w/ 45#/25#

100 Toes-to-Bar

50 Front Squat, 155#/105#

10 Rope Climbs

800m Run w/ 45#/25#

From crossfit.com

U.S. Army Sgt. 1st Class Liam J. Nevins, 32, of Middlebury, Vermont, was killed by small arms fire while conducting combat operations in Paktia Province, Afghanistan, on Sept. 21, 2013. Nevins was assigned to Operational Detachment Alpha 9521, Bravo Company, 5th Bn., 19th Special Forces Group, based in Fort Carson, Colorado.

His friends remember him as a cut above when it came to fitness. He enjoyed hiking and running outdoors, as well as the full gamut of CrossFit movements, from Olympic lifting to gymnastics.

He is survived by his mother, Victoria; father, William; fiancée, Julie Huynh; and sisters, Maeve and Raven.

Liam

A new hero WOD posted today and we’re going to do it. You will start and finish with the 800m plate run. However, you can partition the T2B, squats, and rope climbs however you want, similar to Murph. For example, you can do 10 rounds of 10 T2B, 5 front squats, 1 rope climb. You could also do 5 rounds of 20 T2B, 10 front squats, 2 rope climbs, or any variation that you want. 

Hero WODs are special, they’re designed as a way for us to honor those who gave their lives for something bigger. So they are typically more difficult workouts. But just like with any WOD, we scale to ability. Don’t let what’s on the page discourage you from coming in and getting after it today. We will make sure that you are working within your ability.

Today we want to set a goal for you. We want you to hit the run without stopping and without putting the plate down. Start thinking about it now, visualize yourself getting it done, and then make it so. You can do it. Hero WODs are our favorite WODs because they signify something much bigger than us. Get in today and make it happen. 

Skill

Handstand Walk Progressions

Before the workout we’ll spend some time reviewing different HS walk progressions and allow you to try them to determine what you’ll do for today.

Check out our video on Handstand Walk Progressions!

WOD

Complete 3 rounds for time of:

25 Sit-ups

50 Foot Handstand Walk

50 Foot Overhead Walking Lunge, 155#/105#

From crossfit.com

Murph glad to not use DBs for today’s lunges!

Earn Your Points!

We are so close to being through the Open….one more week! You’ve almost made it! The race for 2017 Intramural Team Champions is neck and neck. You still have a chance to help your team. Your weekly challenge is:

Max Air Squats in 1:00

It’s only 60 seconds of your life. If your team wins it’s 365 days of glory!

WOD

Front Squat

3 – 3 – 3

Thruster

3 – 3 – 3

Push Jerk

3 – 3- 3

From crossfit.com

Jenae swears that nerd glassed help snatches!

Rack It Up!

Depending on how many times you tackled 17.4, you might be happy to see a lifting day today. Today is from the mainsite and are 3 separate lifts. For each movement you’ll perform 3 sets of 3 adding weight each time. Because we want you to make those sets of 3s as heavy as possible, you will be able to do some work up sets for each movement before starting your first set of 3. The only limitation is that we need to be done at the top of the hour. 

For today you can take all movements out of the racks. Why? Because we want you to focus on each individual movement, including a great set-up position for each. As you get fatigued working through these sets, the required clean/power clean for each set if we were to pull it off the floor would impact that. So today, racks.

That will also mean teaming up with friends. This is one of our favorite things to do. Sharing a rack with someone as you lift is great! You get to motivate each other, you have someone to help change your weights, and you get to have some adult interaction as you work out. Embrace this, many strong friendships have been forged over a barbell, some weights, and a lifting session. See you in there!

Rest Day or 17.4!

Today is another chance for those signed up for the Open to have another shot at 17.4 This will go down from 9-11am. Please show up by 9 to hear the briefing and to sign up for your heat time. We’ll run folks through until we’re done!

LT getting the bar high!

Saturday WOD!

In Teams of 3 Complete For Time:

Run 200m (relay style, each person runs the 200m)

75 Power Cleans, 135#/95#

50 Bar-Over Burpees

Run 200m relay style

75 Front Squats, 135#/95#

50 Bar-Over Burpees

Run 200m relay style

75 Jerks, 135#/95#

50 Bar-Over Burpees

Alternate reps as needed. Except for the 200s. Each team members has to run the 200! Adapted from the CFNE Metal Medley WOD.

Coach Josh and his fan club!

WOD

CrossFit Open WOD 17.4

Complete as many rounds as possible in 13:00 of:

55 Deadlifts, 225#/155# (Scaled: 135#/95#)

55 Wall Balls, 20#/14# (Scaled: 20#/10# to 9 foot target)

55 Cal Row

55 Handstand Push-ups (scaled hand release push-ups)

To see other categories like Masters and the workout description head to the CrossFit Games Website!

Lucas hitting some kips!

CrossFit Open WOD 17.4!

Here’s the workout description. Head to the Games Website for more details!

 

Skill

Muscle-up Progressions

We’ll take some time to review and set up muscle-up progressions for today’s workout. If you have MUs, you’ll get the chance to adjust your rings and get warmed up for the movement.

Check out our video on muscle-up progressions!

WOD

Complete 5 rounds for time of:

10 Kettlebell Clean and Jerks, 55#/35#

3 Muscle-ups

Today we’re going to use 1 KB, so alternate 5 left and 5 right each set. From crossfit.com

Lexi going overhead!

CrossFit Evolve Kids in the Press!

Check out the article below on CrossFit Kids in Northern Colorado. Coach Lo gets some press talking about the program she, Stine, and KV run. Literally changing the world! Great work ladies!

CrossFit Gets Kids Off The Couch, Builds Confidence from Windsor Now

Climbing rope, crab-walking, crossing monkey bars, jumping rope, doing sit-ups and pull-ups.

At times it looks like what you’d do on a playground or in a gym class at school.

But it’s CrossFit Kids, a program at CrossFit gyms across the country that helps kids experience the fun of fitness. More and more CrossFit gyms are incorporating CrossFit Kids programs into what they offer, including a couple facilities in Weld County.

It’s different from CrossFit for adults, a high-intensity training program that combines elements of weight lifting, gymnastics, circuit training and aerobic conditioning.

“The general principle for kids is that the high intensity piece is taken out,” said Jamie Dennis, who owns CrossFit Helix in Greeley along with her husband, Chris. “The emphasis is on fun and helping them develop a lifelong love of fitness.”

Founded in 1995 by former gymnast Greg Glassman, CrossFit has grown from one gym in California to a worldwide network of more than 11,000 “boxes,” which is CrossFit speak for gym. Adult CrossFit is done in small classes, usually no more than 10-15 people, all progressing through the same workout at their own pace. Workouts vary day-to-day, keeping things fresh and interesting. The camaraderie creates a healthy sense of competition but also provides encouragement.

CrossFit trainers have to obtain an additional certification to teach CrossFit Kids. The program is similar to adult classes in that movements are functional — things kids would do every day like running, jumping, pushing, pulling and lifting. Kids’ workouts are also done in community with others just like the CrossFit for adults.

The 30- to 45-minute classes appeal to both the athlete and non-athlete for kids ages 5-11. Classes usually include short segments of climbing, squatting, jumping, push-ups and other exercises, followed by a fun group game at the end. The focus is on doing the exercises properly, not on the intensity of them, said Lauren Longanecker, a coach who teaches kids classes at CrossFit Evolve in Fort Collins. Kids lift very little to no weight at all in the classes.

It also can complement the many sports programs kids do such as soccer, gymnastics and baseball, as well as prepare them for athletics down the road.

“We want to support the specialists but also reward the generalists,” said Dennis, whose gym offers kids classes, including one for preschoolers. “So whenever kids are ready to start competitive sports, they already have confidence in their ability to do some of these things.”

CrossFit Endure in Windsor offers a kids’ program during the summer and a teen class throughout the year. The teen class turned into a program for girls that is as much about building confidence and self-image as it is about fitness.

“It started as an offseason training program for athletes,” said Jenn Barnett, co-owner of CrossFit Endure. “But it’s turned into powerful experience for these girls to gain much more confidence in themselves.”

The kids’ program at CrossFit Evolve in Fort Collins includes nutrition education, and the one at Barnett’s facility incorporates an integrity and character piece.

Most of the kids who attend CrossFit Kids classes have parents who are involved in CrossFit already, so the concept of the program is familiar to them.

“They see their parents doing CrossFit, and they want to do it, too,” Longanecker said. “They feel cool doing the same kinds of things their parents are doing. It becomes a family activity everyone can enjoy.”

Even for kids whose parents don’t do CrossFit, the program is beneficial because it gets and keeps them moving.

“More than anything kids get an energy release,” Barnett said. “They are turning off their electronics and entering this physical world and learning what it feels like to move and have fun.”